Diabetic Stew Recipes
Curried Lamb and Rice Stew
(makes 4 servings)
| olive oil cooking spray | |
| 1 | pound (480 g) boneless sirloin of lamb, all fat removed, cut into 1-inch cubes |
| 1 | onion, 10 ounces (300 g), chopped |
| 2 | cloves garlic, minced |
| 1 | teaspoon (5 ml) grated fresh ginger |
| 1 | tablespoon (15 ml) curry powder |
| 1/4 | teaspoon (1.25 ml) ground cinnamon |
| 1/8 | teaspoon (0.6 ml) allspice |
| 1/2 | inch slice orange zest, finely chopped |
| 2 | cups (480 ml) low-fat, low-sodium canned beef broth |
| 1 | 14 1/2 ounce (418 g) can no-salt-added diced tomatoes with juice |
| 1 | cup (150 g) basmati rice |
| 1 1/2 | cups (240 g) frozen baby peas |
- Coat a large pot with cooking spray and heat. Add lamb to pot and sauté until browned. Add the onion, garlic and ginger. Sauté for 5 minutes. Add the curry powder, cinnamon, allspice and orange zest, and stir to coat the other ingredients.
- Add the stock and the tomatoes and their juices. Bring to a boil, cover and simmer for 40 minutes.
- Add the rice, bring to a simmer, cover and cook for 15 minutes. Add the peas and heat through. Serve immediately.
| Per serving: | 428 calories (16% calories from fat), 31 g protein, 8 g total fat (2.4 g saturated fat), 59 g carbohydrates, 7 g dietary fiber, 65 mg cholesterol, 165 mg sodium |
| Diabetic exchanges: | 3 lean protein, 4 carbohydrate (3 bread/starch, 3 vegetables) |
Savory Veal Stew
(makes 4 servings)
| 1 1/4 | pounds (600 g) boneless veal shoulder, trimmed of all fat and cut into 1-inch (2.5 cm) cubes |
| 3 | tablespoons (27 g) unbleached all-purpose flour |
| 1/2 | teaspoon (2.5 ml) crushed dried thyme |
| 1/8 | teaspoon (0.6 ml) crushed dried rosemary |
| 1/2 | teaspoon (2.5 ml) salt (optional) |
| freshly ground pepper | |
| olive oil cooking spray | |
| 1 | tablespoon (15 ml) olive oil |
| 1/3 | cup (80 ml) dry red wine or water |
| 1/2 | cup (80 g) chopped onion |
| 4 | scallions, white part and 1 inch (2.5 ml) green, chopped |
| 1/3 | cup (40 g) thinly sliced celery |
| 1/3 | cup (33 g) shredded carrot |
| 1/3 | cup (56 g) chopped green bell pepper |
| 1/2 | cup (265 g) no-salt-added canned diced tomatoes |
| 1 | 14 1/2-ounce (415 g) fat-free reduced-sodium chicken broth |
| 1/2 | tablespoon (7.5 ml) Worcestershire sauce |
| 1/8 | teaspoon (0.6 ml) Tabasco sauce |
| 1 | large bay leaf, broken in half |
| 1 | recipe Hot Grits (follows) |
- Pound each piece of veal to 1/4-inch (0.6 cm) thickness. In a shallow dish, combine flour, thyme, rosemary, salt (if using), and pepper. Use to dredge pounded veal pieces.
- Lightly coat a heavy 4-quart (3.8 l) pot with cooking spray. Add olive oil and place over medium heat. Working in batches, brown the veal pieces, turning once. Remove and set aside.
- When all veal is browned, add the wine to the pot, stirring and scraping the bottom to release any browned bits. Add remaining ingredients and stir in the browned veal. Simmer, uncovered, for about 45 to 55 minutes, until veal is fork-tender. If stew seems too dry, add up to 1/2 cup (120 ml) additional water as needed to reach desired consistency. Remove and discard bay leaves.
- Serve hot. Pass the Tabasco sauce bottle to allow people to add to taste.
| Per serving (veal only): | 270 calories (35% calories from fat), 29 g protein, 10 g total fat (3.0 g saturated fat), 12 g carbohydrate, 2 g dietary fiber, 113 mg cholesterol, 340 mg sodium |
| Diabetic exchanges: | 3 1/2 lean protein (meat), 1 carbohydrate (1/2 bread/starch, 1 vegetable) |
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