Our first recipe is a savory stew that would be at home on the range as it’s the kind of grub that hungry cowboys (or your family) would find warming and filling after a hard day wrangling cows (at work or school). We served it in a shallow soup bowl over creamy polenta (although it’s also excellent over mashed potatoes or steamed rice.) The addition of chile peppers gives this stew a nice bite; if your family doesn’t like chile peppers, substitute a green bell pepper.
1 large onion, chopped
1 large clove garlic, minced
1 jalapeņo chile pepper, seeded and minced
1 Anaheim chile pepper, seeded and minced
1 red bell pepper, seeded and cut into 1 inch dice
2 tablespoons all-purpose flour
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground pepper
1 teaspoon chili powder
1/4 teaspoon crushed dried oregano
1/4 teaspoon crushed dried thyme
1 pound lean top round steak, cut into 1-inch pieces
4 tomatillos, husked, rinsed, and coarsely chopped
1 14 1/2-ounce can plum tomatoes, undrained
1 cup low-fat, low-sodium canned beef broth
1/2 cup dry red wine
2 tablespoons tomato paste
2 medium zucchini, halved lengthwise and cut into 1-inch slices
Place onion and garlic in the bottom of a 3 1/2-quart or larger crockery slow-cooker. Top with the peppers.
In a large self-sealing plastic bag, combine flour, cumin, pepper, chili powder, oregano, and thyme. Add the beef pieces and shake thoroughly to coat evenly. Place the meat on top of the vegetables.
Cover the meat with the tomatillos and the tomatoes with their juice. Combine the beef broth, wine, and tomato paste. Pour over all. Do not stir. Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours.
Add the zucchini and stir the stew. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes.
Ladle into wide, shallow soup bowls alongside the polenta and serve.
Per serving (stew only): 269 calories (15% calories from fat), 32 g protein, 5 g total fat (1.4 g saturated fat), 25 g carbohydrate, 5 g dietary fiber, 65 mg cholesterol, 309 mg sodium, 1,304 mg potassium
Diabetic exchanges: 3 lean protein, 1 1/2 carbohydrate (5 vegetable)
Crockpot Southwestern Beef Stew
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Hey, I’m Linda Andini! Thank you for your visit our site, I am very happy !! So many favorite diabetic foods around the table, especially when surrounded by people I love. And of course, everything gets better with a lot of delicious food recipes.