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.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 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

  • Ready In

  1. 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.
  2. 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.
  3. 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.
  4. Stir in spinach, kidney beans, and crushed red pepper. Cook about 2 minutes more or just until spinach is wilted. Serve with the pistou.

Nutrition information

  • 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:
  • Exchanges: 2 vegetable, 1½ starch, 3 lean meat, 1½ fat

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