Diabetic Beef Stew

beef-stew2

Ingredients:

1/2 pound beef. I use regular stew meat from the grocery store with the fat trimmed but you can use whatever you have on hand.
1 large can stewed tomatoes
2 c. frozen/fresh peas
1 c. frozen/fresh green beans
1 c. frozen/fresh corn (be sure you’re able to have corn as it can skyrocket your blood sugar)
1 small onion (I’ve used minced onions in a pinch too)
2 large red potatoes cubed
1 large carrot, semi-thick sliced
1/4 c. Italian seasoning
Water to cover
1 can tomato paste

Directions:

Brown your beef in large soup pot. Drain any excessive fat but keep stock
Add all vegetables and seasoning
Add just enough water to cover
Bring to a boil, then cover and lower heat and simmer 45 minutes stirring occasionally.

Add tomato paste and stir well and allow to simmer another 10-15 minutes to thicken. (I’ve also used cornstarch in water to thicken and in a pinch I’ve used low salt packet of brown gravy, dry, to thicken.

Serve warm

Optional: You can substitute whatever vegetables you like but may need to adjust cook time for some :) If you omit potatoes you can cut the cooking time as well. I’ve also made this recipe in the crock pot and it turns out great.

Shepherds Pie

shepherds pie

Ingredients:

cooking spray
1 cup chopped onion
1 ¼ pounds extra lean ground beef
½ cup fat-free canned beef broth
2 teaspoons Worcestershire sauce
1 tablespoon tomato paste
freshly ground pepper (to taste)
1 ½ pounds Russet potatoes, peeled and cute into equal size pieces
3 garlic cloves, cut in half
¼ cup skim milk
2 fluid ounces egg substitute
½ teaspoon salt
1 cup thawed frozen baby peas

(Note: This recipe also works wonderfully with left over mashed potatoes)

Directions:

Preheat oven to 425°F.
Coat a non-stick skillet with cooking spray.
Add the onions, and sauté over medium-high heat until they wilt.
Add the meat and cook, separating with a wooden spoon until meat has turned brown.
Strain the fat and liquid from the beef and onion mixture.
Return to the skillet, but you don’t have to put it back on the heat.
Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork). Drain the potatoes and remove the garlic. Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt.
Put the ground beef mixture in the bottom of an oven-proof casserole.
Top with peas and then spread with the mashed potatoes.
Coat with cooking spray.
Bake for 30 minutes until heated through and top is nicely browned.

Snowy-Day Beef Stew

Beef Stew Ingredients:

1     tablespoon olive oil
1     medium onion, chopped
3     large cloves garlic, minced
6     scallions
12     ounces mushrooms
2     pounds lean beef
2     tablespoons flour
1 1/2     teaspoons crushed dried thyme
1/2     teaspoon crushed dried oregano
1/4     teaspoon crushed dried rosemary
1     28-ounce stewed tomatoes
3 to 4     canned chipotle chilli’s
2     cups canned beef broth
1/2     cup red wine
1     10-ounce frozen peas
2     tablespoons chopped parsley for garnish (optional)

Directions:

1.    Heat oil in a large non-stick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Transfer vegetables to a bowl and set aside.
2.    Coat the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minute’s total cooking time.
3.    Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chilli’s, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.
4.    Stir in peas and cook, covered, until peas are just tender, about 5 minutes.
5.    If using, sprinkle with parsley and serve hot.

Curried Lamb and Rice Stew

Ingredients:

olive oil cooking spray
1     pound (480 g) boneless lamb – cube it
1     Onion (chopped
2     cloves garlic, minced
1     teaspoon  grated fresh ginger
1     tablespoon curry powder
1/4     teaspoon ground cinnamon
1/8     teaspoon  allspice
1/2     inch slice orange zest, finely chopped
2     cups (480 ml) low-fat, low-sodium canned beef broth
1     14 1/2 ounce (418 g) can no-salt-added diced tomatoes with juice
1     cup (150 g) basmati rice
1 1/2     cups (240 g) frozen baby peas

Directions:

1.    Coat a large pot with cooking spray and heat. Add lamb to pot and sauté until brown. Add the onion, garlic and ginger. Sauté for 5 minutes. Add the curry powder, cinnamon, allspice and orange zest, and stir to coat the other ingredients.
2.    Add the stock and the tomatoes and their juices. Bring to a boil, cover and simmer for 40 minutes.
3.    Add the rice, bring to a simmer, cover and cook for 15 minutes. Add the peas and heat through. Serve immediately.