Winter Beef Stew /e Pears and Apples [ADA]

Winter Beef Stew
Pears and apples, winter's finest fruits, compliment lean beef in this hearty stew.

Number of Servings: 6
Serving Size: 1 cup with 3-4 oz beef
Ingredients
Name Measure Weight
canola oil 1 Tbsp ---
chopped onion 1 cup ---
garlic cloves, minced 3 ea ---
carrots, cut into 1 inch slices 2 ea ---
lean stew beef, cut into 1-inch cubes --- 1 1/2 lb
low-fat, low-sodium beef broth 3 cups ---
paprika 1 tsp ---
Fresh ground pepper and salt to taste 1 ea ---
mixed pears and apples, unpeeled and chopped into 1-inch pieces 1 1/2 cups ---
Preparation Instructions
1 Heat the oil in a large stockpot over medium-high heat. Add the onion and garlic and saute for 5 minutes. Add the carrots and saute for another 5 minutes. Add the meat and brown. Drain off any accumulated fat. Add the broth, paprika, pepper and salt (if desired).
2 Bring to a boil over high heat. Reduce the heat and simmer, uncovered, for 1-1/4 hours. add the apples and pears and cover. cook over low heat for 15-20 minutes until the apples and pears are soft, but not mushy.



Exchanges Per Serving


1 Starch
3 Very Lean Meat
1 Monounsaturated Fat

Nutrition Information


Amount per serving
Calories 223
Calories From Fat 69
Total Fat 8 g
Saturated Fat 2 g
Cholestrol 59 mg
Sodium 156 mg
Total Carbohydrate 14 g
Dietary Fiber 3 g
Sugars 9 g
Protein 27 g

This recipe is from Flavorful Seasons Cookbook , published by the American Diabetes Association.