Picadillo

From EatingWell: Fall 2003, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

Picadillo, which means “small bits and pieces,” is a sweet-and-savory spiced ground- meat mixture from Latin America. Serve with warm corn or whole-wheat flour tortillas.

READER'S COMMENT:

"Delicious, and very easy! This was good in tortillas for a quick meal but would also be a great empanada filling with the addition of hardboiled egg and olives. Will make this again. Amalia, San Francisco, CA "

4 servings, 1 cup each

Active Time: 30 minutes

Total Time: 40 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Healthy weight | High potassium | View Complete Nutrition Guidelines»

Ingredients

2 eggs, (optional)
1 pound lean ground beef, or ground turkey breast
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1/2 cup chopped scallions, divided
3 cloves garlic, minced
4 teaspoons chili powder
1 1/2 teaspoons dried oregano
1 1/2 teaspoons ground cumin
3/4 teaspoon ground cinnamon
1/8 teaspoon cayenne pepper
1/2 cup golden raisins
1/2 cup chopped pitted green olives
2 tablespoons tomato paste
1 cup water
1/2 teaspoon freshly ground pepper

Preparation

If using eggs, place in a small saucepan and cover with cold water. Bring to a boil; simmer on medium-low for 15 minutes. Drain; let cool; peel and slice.
Meanwhile, cook meat in a large nonstick skillet over medium-high heat, crumbling it with a wooden spoon, until no longer pink, about 5 minutes. Transfer to a colander; drain off fat.
Add oil to the skillet. Add onion, 1/4 cup scallions and garlic; cook over medium heat, stirring often, until softened, 2 to 3 minutes. Stir in chili powder, oregano, cumin, cinnamon and cayenne; cook, stirring, until fragrant, about 1 minute. Add raisins, olives, tomato paste, water and the browned meat; stir to blend. Reduce heat to low, cover and simmer, stirring occasionally, for 10 minutes. Season with pepper. Garnish with the remaining scallions and the hard-cooked eggs, if desired.

Nutrition

Per serving (with beef): 313 calories; 9 g fat (3 g sat, 7 g mono); 45 mg cholesterol; 25 g carbohydrates; 30 g protein; 4 g fiber; 548 mg sodium; 362 mg potassium.

Nutrition Bonus: Iron (25% daily value), Vitamin A (20% dv), Vitamin C (15% dv).

1 1/2 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 1 vegetable, 4 lean meat

Nutrition Note: Per serving (with turkey): 277 calories; 9 g fat (0 g sat, 5 g mono); 45 mg cholesterol; 25 g carbohydrate; 30 g protein; 4 g fiber; 548 mg sodium.