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TOTAL TIME: Prep: 20 min. Cook: 1 hour 35 min.
MAKES: 10 servings

Ingredients

  • 2 pounds beef stew meat, cut into 1-inch cubes
  • 2 tablespoons canola oil
  • 2 cups water
  • 1-1/2 cups chopped onions
  • 1 cup salsa
  • 2 garlic cloves, minced
  • 1 tablespoon dried parsley flakes
  • 2 teaspoons reduced-sodium beef bouillon granules
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt-free seasoning blend
  • 3 medium carrots, cut into 1-inch pieces
  • 1 can (14-1/2 ounces) no-salt-added diced tomatoes, undrained
  • 1-1/2 cups frozen cut green beans
  • 1-1/2 cups frozen corn
  • 1 can (4 ounces) chopped green chilies
  • 1/8 teaspoon hot pepper sauce

Nutritional Facts

1 cup equals 321 calories, 14 g fat (0 saturated fat), 92 mg cholesterol, 469 mg sodium, 18 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1/2 fat.

Directions

  1. In a Dutch oven over medium heat, brown meat in oil; drain. Add the next eight ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour.
  2. Add carrots; return to a boil. Reduce heat and simmer for 20 minutes. Add the tomatoes, beans, corn and chilies; return to a boil. Reduce heat; cover and simmer for 15-20 minutes or until beef and vegetables are tender. Season with pepper sauce. Yield: 10 servings.
Originally published as Southwestern Stew in Taste of Home's Down-Home Diabetic Cookbook Annual 2000, p126

Nutritional Facts

1 cup equals 321 calories, 14 g fat (0 saturated fat), 92 mg cholesterol, 469 mg sodium, 18 g carbohydrate, 4 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1/2 fat.

Light-Bodied Red Wine

Enjoy this recipe with a light-bodied red wine such as Pinot Noir.

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