Southern Beefy Skillet

Southern Beefy Skillet

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From: Diabetic Living Magazine

Make this entire meal in one skillet! The beef soaks up the flavor from the vegetables and herbs, making it juicy and full of flavor.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound lean ground beef
  • 2 stalks celery, chopped
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 (15.5 ounce) can butter beans, rinsed and drained
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 medium green sweet pepper, cut into bite-size strips
  • 1 fresh jalapeno chile pepper, seeded and finely chopped (see Tip)
  • 2 teaspoons Worcestershire sauce
  • 1 teaspoon dried basil, crushed
  • 1 teaspoon dried oregano, crushed
  • ½ teaspoon bottled hot pepper sauce
  • ¼ teaspoon black pepper

Preparation

  • Prep

  • Ready In

  1. In a large skillet cook ground beef, celery, onion, and garlic over medium heat until meat is brown, stirring to break up meat as it cooks. Drain off fat.
  2. Add butter beans, undrained tomatoes, tomato sauce, sweet pepper, jalapeno pepper, Worcestershire sauce, basil, oregano, hot pepper sauce, and black pepper. Bring to boiling; reduce heat. Simmer, uncovered, for 10 to 15 minutes or until desired consistency.
  • Tip: Because chile peppers, such as jalapenos, contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands well with soap and warm water.

Nutrition information

  • Serving size: 1¼ cups
  • Per serving: 342 calories; 12 g fat(5 g sat); 9 g fiber; 33 g carbohydrates; 30 g protein; 31 mcg folate; 74 mg cholesterol; 11 g sugars; 1,010 IU vitamin A; 46 mg vitamin C; 128 mg calcium; 6 mg iron; 499 mg sodium; 1,185 mg potassium
  • Nutrition Bonus: Vitamin C (77% daily value), Iron (33% dv), Vitamin A (20% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 3 lean protein, 2 vegetable, 1½ starch, 1 fat

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