Thursday, November 17, 2016

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

 

Pumpkin Harvest Beef Stew

http://www.tasteofhome.com/recipes/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

Ingredients

·                                 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

Directions

·                                 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.

 

 

 

 

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