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This rich, hearty beef stew has a garden full of flavor with vegetables like cabbage, rutabaga and carrots. You can also throw in extra vegetables to stretch it.
TOTAL TIME: Prep: 30 min. Cook: 2-1/2 hours
MAKES:8 servings
TOTAL TIME: Prep: 30 min. Cook: 2-1/2 hours
MAKES: 8 servings

Ingredients

  • 1 boneless beef chuck roast (2 pounds), cut into 1/2-inch cubes
  • 1 tablespoon canola oil
  • 1 large onion, chopped
  • 4 cups water
  • 1 teaspoon salt-free seasoning blend
  • 1/2 teaspoon pepper
  • 5 to 6 medium potatoes, peeled and cut into 1/2-inch cubes
  • 5 medium carrots, cut into 1/4-inch slices
  • 1 medium rutabaga, peeled and cut into 1/2-inch cubes
  • 1 cup sliced celery (1/2-inch pieces)
  • 1/2 medium head cabbage, finely sliced
  • 1/3 cup all-purpose flour
  • 1 cup cold water
  • 2 teaspoons browning sauce, optional

Nutritional Facts

1-1/2 cups equals 359 calories, 12 g fat (0 saturated fat), 82 mg cholesterol, 218 mg sodium, 35 g carbohydrate, 6 g fiber, 30 g protein. Diabetic Exchanges: 3-1/2 lean meat, 2 vegetable, 1 starch.

Directions

  1. In a Dutch oven over medium-high heat, brown meat in oil. Add onion, water, seasoning blend, pepper and salt if desired; bring to a boil. Reduce heat; cover and simmer for 2 hours.
  2. Add the vegetables; cover and simmer for 30 minutes or until the meat and vegetables are tender. Combine flour, cold water and browning sauce if desired until smooth. Stir into stew; bring to a boil. Cook and stir for 2 minutes or until thickened and bubbly. Yield: 8 servings.
Originally published as Old-Fashioned Beef Stew in Taste of Home's Down-Home Diabetic Cookbook Annual 2000, p108

Nutritional Facts

1-1/2 cups equals 359 calories, 12 g fat (0 saturated fat), 82 mg cholesterol, 218 mg sodium, 35 g carbohydrate, 6 g fiber, 30 g protein. Diabetic Exchanges: 3-1/2 lean meat, 2 vegetable, 1 starch.

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