Diabetic Beef Stew



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


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


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)


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.

Pear Potato Salad

pear and potato salad


15 med. potatoes
3/4 c salad oil
1/3 c wine vinegar
1/4 c. scallions
1 3/4 t salt substitute
3/4 t pepper
6 ripe pears
1 head of romaine lettuce


In a pan over high heat, boil potatoes.
Reduce heat to low; cover, simmer 30 mins or until tender.

Mix salad oil, vinegar, salt, and pepper and refrigerate.
When potatoes are done, drain and cool.
Peel; cut potatoes into 1/8″-thick slices.
Thinly slice pears.
Add potatoes, scallions, and pears to dressing and toss until coated.
Line salad bowl with lettuce leaves; spoon mixture onto lettuce.

Serve immediately, or chill for later.

Roasted Garlic Mashed Potatoes

Garlic Mashed Potatoes


1 1/2 pounds Yukon gold potatoes or other potatoes, quartered
2 teaspoons bottled minced roasted garlic*
1/4 cup light dairy sour cream
2 to 4 tablespoons fat-free milk
2 teaspoons snipped fresh rosemary, thyme, or oregano
1/4 teaspoon salt
1/8 teaspoon black pepper


In a covered saucepan cook potatoes in a small amount of boiling water for 20 to 25 minutes or until tender. Drain in a colander; return to saucepan.
Add garlic to potatoes. Mash with a potato masher or an electric mixer on low speed. Add sour cream, milk, desired herb, salt, and pepper. Beat until light and fluffy.

Beef in Red Wine


olive oil cooking spray
3     slices turkey bacon
3     pound piece rump roast
1     large onion
2     ounces grated carrot
3     large cloves garlic
1     cup red wine
1     bay leaf
4     sprigs thyme
1/4     cup chopped parsley
2     large Russet potatoes
2     medium carrots
1     pound green beans
cooking spray
8     ounces mushrooms
freshly ground pepper

1.    Lightly coat a large non-stick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown.
2.    Transfer turkey bacon and beef to crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes.
3.    When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm.
4.    Meanwhile, lightly coat a large non-stick skillet with cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed.
5.    Transfer beef to a carving board and let stand for 10 minutes before slicing. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.
6.    Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.