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    Beef or Turkey Stew / Carne de res o de pavo guisada

    This dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.

    Ingredients

    • 1 pound lean beef or turkey breast, cut into cubes

    • 2 Tbsp. whole-wheat flour

    • 1/4 tsp. salt (optional)

    • 1/4 tsp. pepper

    • 1/4 tsp. cumin

    • 1-1/2 Tbsp. olive oil

    • 2 cloves garlic, minced

    • 2 medium onions, sliced

    • 2 stalks celery, sliced

    • 1 medium red or green bell pepper, sliced

    • 1 medium tomato, finely minced

    • 5 cups beef or turkey broth, fat removed

    • 5 small potatoes, peeled and cubed

    • 12 small carrots, cut into large chunks

    • 1-1/4 cups green peas

    Directions

    Preheat oven to 375°F.

    Mix the whole-wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.

    In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté until nicely brown, about 7 to 10 minutes.

    Place beef or turkey in an ovenproof casserole dish.

    Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.

    Stir in tomato and broth. Bring t o a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375°F.

    Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20 to 25 minutes or until tender.

    Exchanges

    • Lean Meat - 3

    • Vegetable - 2 1/3  

    • Bread - 2 2/3

    • Fat - 1

    Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.

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