Classic Beef Stew (Diabetic)
Published: Friday, September 14, 2018
1 Tbsp. canola oil
1 lb. stew beef or buffalo
1 large onion, chopped into 1" chunks
½ c. red wine
3 large cloves garlic, cut in half
1 c. low-sodium broth (beef, chicken or vegetable)
3 medium (3 to 4 oz. each) red-skinned potatoes, scrubbed and quartered
2 large carrots, peeled
½ tsp. dried thyme
½ tsp. dried oregano
2 bay leaves
Salt and pepper to taste
1 to 2 Tbsp. chopped fresh parsley
Heat canola oil in pressure cooker until hot. Add meat and brown. Add onion and cook about 5 minutes more. Add wine, garlic and broth and bring to a boil. Scrape browned bits of cooked meat from bottom of pressure cooker. Place lid on cooker and cook at High pressure 15 minutes.
Quick release pressure. Open cooker and add potatoes, carrots, thyme, oregano and bay leaves. Replace lid and cook at High temperature 5 minutes. Quick release pressure and remove lid. Cut cooked carrots into large chunks. Add salt and pepper to taste and chopped parsley before serving. Simmer stew uncovered if you desire a thicker consistency. —4 servings.
• Exchange (per serving—1 c.): 269 calories, 6 g fat, 1 g saturated fat, 27 g protein, 20 g carbohydrate, 80 mg cholesterol, 3 g fiber, 233 mg sodium; 1 starch, 3 lean meat, 1 fat, ½ vegetable.
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