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French Beef Stew au Pistou
French Beef Stew au Pistou
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From: Diabetic Living Magazine
This classic beef stew with tomatoes, carrots, potatoes, zucchini, green beans, and spinach is served with a basil-cheese-garlic sauce.
- By: Diabetic Living Magazine
Ingredients 6 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
- 2 cups fresh basil leaves
- ½ cup grated Parmesan cheese
- 3 tablespoons olive oil, divided
- 2 tablespoons bottled minced garlic
- 1 pound lean beef stew meat, trimmed of fat, cut into ½-inch pieces
- 2 cups chopped onions
- 1 pound roma tomatoes, chopped
- 2 cups diced red potatoes
- 1 cup diced carrot
- 4 cups lower-sodium beef broth
- 2 cups water
- 2 cups chopped zucchini
- 8 ounces green beans, trimmed and halved
- 4 cups chopped fresh spinach
- 1 (15 ounce) can no-salt-added kidney beans, rinsed and drained
- ½ teaspoon crushed red pepper flakes
Preparation
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Ready In
- For pistou, in a food processor, combine basil, Parmesan cheese, 2 tablespoons of the oil, and the garlic. Cover and process until a paste forms; set aside.
- In a 5- to 6-quart Dutch oven, heat the remaining 1 tablespoon oil over medium-high heat. Brown stew meat, half at a time, in hot oil, stirring frequently. Remove meat from Dutch oven; set aside. Add onions to Dutch oven; cook over medium heat about 5 minutes or until tender. Return meat to Dutch oven.
- Add tomatoes, potatoes, and carrot; cook and stir for 4 minutes more. Stir in broth, the water, zucchini, and green beans. Bring to boiling; reduce heat. Simmer, covered, about 15 minutes or until meat and vegetables are tender.
- Stir in spinach, kidney beans, and crushed red pepper. Cook about 2 minutes more or just until spinach is wilted. Serve with the pistou.
- Serving size: 2 cups stew and 2½ tablespoons pistou
- Per serving: 374 calories; 14 g fat(4 g sat); 11 g fiber; 35 g carbohydrates; 29 g protein; 113 mcg folate; 49 mg cholesterol; 7 g sugars; 7,052 IU vitamin A; 41 mg vitamin C; 208 mg calcium; 5 mg iron; 506 mg sodium; 1,162 mg potassium
- Nutrition Bonus: Vitamin A (141% daily value), Vitamin C (68% dv), Folate (28% dv), Iron (28% dv), Calcium (21% dv)
- Carbohydrate Servings: 2½
- Exchanges: 2 vegetable, 1½ starch, 3 lean meat, 1½ fat
