Southwestern Beef Stew

Southwestern Beef Stew

Serves: 6

Method

  • Place flour and seasonings in large resealable plastic food storage bag
  • Add beef; shake to coat
  • Heat oil in large deep nonstick skillet or Dutch oven over medium heat until hot
  • Remove beef from bag, reserving remaining flour mixture
  • Add beef to skillet; brown on all sides, about 5 minutes
  • Remove and set aside
  • Add onion and garlic to same skillet
  • Cook 5 minutes over medium heat, stirring occasionally
  • Sprinkle reserved flour mixture over onion mixture; cook and stir 1 minute
  • Add beef broth and salsa; bring to a boil
  • Return beef and any accumulated juices to skillet
  • Reduce heat; cover and simmer over low heat 40 minutes
  • Stir in potatoes, carrots and bell peppers
  • Cover; simmer 35 to 40 minutes or until beef and vegetables are tender
  • Sprinkle with cilantro.
Nutrional Facts (Per Serving)
Calories 225, Calories from Fat 22%, Total Fat 6g, Saturated Fat 2g, Protein 24g, Carbohydrates 20g, Cholesterol 47mg, Sodium 622mg, Dietary Fiber 3g.
Source:
DiabeticCooking.com. © Publications International Ltd, 2002.
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Ingredients
Ingredients
To make Southwestern Beef Stew, you'll need:
  • 1/4 cup all-purpose flour
  • 1 tsp salt
  • 1 tsp chili powder
  • 1 tsp ground cumin
  • 1 lb lean beef stew meat cut
  • 1" cubes
  • 2 tsp vegetable oil
  • 1 large onion cut into chunks
  • 2 tsp fresh or bottled minced garlic
  • 1 can reduced-sodium beef broth - (14 oz)
  • 1/2 cup prepared salsa or picante sauce
  • 12 oz red potatoes cut
  • 1" chunks
  • 1 cup baby carrots - (4 oz)
  • 2 green or yellow bell peppers cut
  • 1" chunks = (or
  • 1 of each)
  • 1/4 cup chopped fresh cilantro