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Diabetes Forecast

The Healthy Living Magazine

Devin Alexander's Rosemary Beef Stew

Per Serving

Devin Alexander's Rosemary Beef Stew

Makes: 4
Serving Size: About 2 cups
Calories 290
Fat 6 g
Saturated Fat 2 g
Trans Fat 0 g
Carbohydrate 34 g
Fiber 6 g
Sugars 9 g
Cholesterol 50 mg
Sodium 465 mg
Potassium 620 mg
Protein 31 g
Phosphorus 200 mg
Choices: Starch 1.5, Nonstarchy Vegetable 2, Lean Protein 3
  • Makes: 4
  • Serving Size: About 2 cups
  • Preparation Time: 20 minutes
  • Cooking Time: 1 hour and 15 minutes

Ingredients

1 Tbsp. whole grain oat flour
1/8 tsp. sea salt
Freshly ground black pepper, to taste
1 lb. trimmed London broil (aka top round roast), cut into 3/4-inch cubes
1 1/2 tsp. extra virgin olive oil, divided
1 small onion, cut into chunks (about 1 3/4 cups)
5 med. garlic cloves, sliced as thinly as possible
2 cups lower-sodium beef broth
1 cup low-sodium beef broth, plus 1/2 cup if needed
1 sprig rosemary
2 med. carrots (about 3/4 lb), peeled and cut into 1/2-inch rounds (about 2 1/4 cups)
1 lb. peeled light sweet potatoes, cut into 1-inch chunks (about 3 1/2 cups)
1/2 lb. 1-inch asparagus pieces (about 2 cups)

Directions

  1. In a medium bowl, sprinkle the flour, salt, and pepper over the beef. Toss until the beef is evenly coated. 
  2. Preheat a large nonstick stockpot over medium-high heat. Add 1 tsp of the oil, then add the beef. Sear the beef on all sides, for about 1 minute per side. Turn the heat to medium and add the remaining 1/2 tsp of oil, the onion, and the garlic. Cook for about 5 minutes, stirring occasionally with a wooden spoon and scraping any brown bits from the bottom of the pan, until the onions are tender. Add the broths, rosemary, and carrots. Bring to a boil, then turn the heat to medium-low and cover the pot (the broth should be boiling slightly). Cook for 45 minutes.
  3. Add the potatoes. If needed, add the remaining 1/2 cup of low-sodium broth to cover the potatoes. Continue cooking, covered, for 30 to 45 minutes, until the potatoes are tender and the meat comes apart with a fork. 
  4. Meanwhile, a few minutes before the stew is finished, fill a small stockpot half full with water and heat over medium-high heat until boiling. Add the asparagus and boil for 1 to 3 minutes, until tender but crisp.
  5. Season the stew with additional black pepper, if desired. Portion about 1 1/2 cups of stew per bowl, adding about 1/2 cup asparagus to each if you plan to enjoy it immediately. Otherwise, refrigerate the stew and the asparagus separately, adding asparagus just before serving.

Recipe from You Can Have It! More Than 125 Decadent Diabetes-Friendly Recipes by Devin Alexander. Available March 2018. See more of Devin Alexander's recipes at www.devinalexander.com.

 
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