Diabetes-Friendly Recipes

Snowy-Day Beef Stew

Servings: 8


  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 large cloves garlic, minced
  • 6 scallions, white part and 1 inch green, thinly sliced
  • 12 ounces fresh mushrooms, sliced
  • 2 pounds lean beef top round, trimmed of all fat and cut into 1-inch cubes
  • 2 tablespoons unbleached all-purpose flour
  • 1 ½ teaspoons crushed dried thyme
  • ½ teaspoon crushed dried oregano
  • ¼ teaspoon crushed dried rosemary
  • 1 28-ounce can no-salt-added stewed tomatoes
  • 3 canned chipotle chiles in adobo, or to taste, minced
  • 2 cups reduced-sodium canned beef broth
  • ½ cup dry red wine
  • 1 10-ounce bag frozen peas
  • 2 tablespoons chopped parsley for garnish (optional)


  1. Heat oil in a large nonstick skillet over medium-low heat. Add onion, garlic, scallions, and mushrooms. Sauté, stirring often, until vegetables are wilted and most of the liquid is absorbed. Using a slotted spoon transfer vegetables to a bowl and set aside.
  2. Dredge the steak cubes with flour, thyme, oregano, and rosemary. Lightly coat the skillet with cooking spray and place over medium-high heat. Add steak pieces and brown on all sides, about 6 minutes total cooking time.
  3. Transfer steak and reserved vegetables to a large soup pot or Dutch oven. Top with stewed tomatoes, chipotle chiles, beef broth, and wine. Stir to combine. Partially cover and simmer for about 1 hour, until steak is tender.
  4. Stir in peas and cook, covered, until peas are just tender, about 5 minutes.
  5. If using, sprinkle with parsley and serve hot.

Nutrition Information


Per serving:259 calories (22% calories from fat), 32 g protein, 6 g total fat (1.7 g saturated fat), 16 g carbohydrates, 5 g dietary fiber, 71 g cholesterol, 135 mg sodium
Diabetic exchanges:3 lean protein (1/2 bread/starch, 2 vegetable)


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