Southwestern Beef Stew

Recipe Ingredients

1/4 cup	15g / 0.5oz	All-purpose flour
1 teaspoon	5ml	Salt
1 teaspoon	5ml	Chili powder
1 teaspoon	5ml	Ground cumin
1 lb	454g / 16oz	Lean beef stew meat - cut 1" cubes
2 teaspoons	10ml	Vegetable oil
1 teaspoon	5ml	Onion - cut into chunks (large)
2 teaspoons	10ml	Fresh or bottled minced garlic
1		Reduced-sodium beef broth - (14 oz)
1/2 cup	118ml	Prepared salsa or picante sauce
12 oz	340g	Red potatoes - cut 1" chunks
1 cup	110g / 3.9oz	Baby carrots - (4 oz)
2		Green or yellow bell peppers - cut 1" chunks
		= (or 1 of each)
1/4 cup	4g / 0.1oz	Chopped fresh cilantro

Recipe Instructions

Place flour and seasonings in large resealable plastic food storage bag. Add beef; shake to coat.

Heat oil in large deep nonstick skillet or Dutch oven over medium heat until hot. Remove beef from bag, reserving remaining flour mixture. Add beef to skillet; brown on all sides, about 5 minutes. Remove and set aside.

Add onion and garlic to same skillet. Cook 5 minutes over medium heat, stirring occasionally. Sprinkle reserved flour mixture over onion mixture; cook and stir 1 minute. Add beef broth and salsa; bring to a boil.

Return beef and any accumulated juices to skillet. Reduce heat; cover and simmer over low heat 40 minutes.

Stir in potatoes, carrots and bell peppers. Cover; simmer 35 to 40 minutes or until beef and vegetables are tender. Sprinkle with cilantro.

This recipe yields 6 (1 1/4-cup) servings.

Exchanges Per Serving: 1 Starch, 2 Meat, 1 Vegetable.

Nutrition Facts: Calories 225; Calories from Fat 22%; Total Fat 6g; Saturated Fat 2g; Protein 24g; Carbohydrates 20g; Cholesterol 47mg; Sodium 622mg; Dietary Fiber 3g.

Serving Suggestion: Cornbread is the perfect accompaniment to this flavorful stew.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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