Thursday, November 17, 2016

{soups-salads-and-salad-dressings} Pumpkin Harvest Beef Stew (Diabetic Exchanges Given)


Pumpkin Harvest Beef Stew

By the time the stew is done simmering and a batch of bread finishes baking, the house smells absolutely wonderful. —Marcia O'Neil, Cedar Crest, New Mexico

TOTAL TIME: Prep: 25 minutes.

Cook: 6-1/2 hours

YIELD: 6 servings


·                                 1 tablespoon canola oil

·                                 1 beef top round steak (1-1/2 pounds), cut into 1-inch cubes

·                                 1-1/2 cups cubed peeled pie pumpkin or sweet potatoes

·                                 3 small red potatoes, peeled and cubed

·                                 1 cup cubed acorn squash

·                                 1 medium onion, chopped

·                                 2 cans (14-1/2 ounces each) reduced-sodium beef broth

·                                 1 can (14-1/2 ounces) diced tomatoes, undrained

·                                 2 bay leaves

·                                 2 garlic cloves, minced

·                                 2 teaspoons reduced-sodium beef bouillon granules

·                                 1/2 teaspoon chili powder

·                                 1/2 teaspoon pepper

·                                 1/4 teaspoon ground allspice

·                                 1/4 teaspoon ground cloves

·                                 1/4 cup water

·                                 3 tablespoons all-purpose flour


·                                 1. In a large skillet, heat oil over medium-high heat. Brown beef in batches; remove with a slotted spoon to a 4- or 5-qt. slow cooker. Add the pumpkin, potatoes, squash and onion. Stir in the broth, tomatoes and seasonings. Cover and cook on low for 6-8 hours or until meat is tender.

·                                 2. Remove bay leaves. In a small bowl, mix water and flour until smooth; gradually stir into stew. Cover and cook on high for 30 minutes or until liquid is thickened.  

Nutritional Facts: 1-2/3 cups: 258 calories, 6g fat (1g saturated fat), 67mg cholesterol, 479mg sodium, 21g carbohydrate (6g sugars, 4g fiber), 29g protein.

Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.





As you waste your breath complaining about life, someone out there is breathing their last.

Appreciate what you have.

Be thankful and stop complaining.

Live more, complain less.

Have more smiles, less stress. 




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