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This classic beef stew with tomatoes, carrots, potatoes, zucchini, green beans, and spinach is served with a basil-cheese-garlic sauce.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

2 cups stew and 2 1/2 tablespoons pistou
374 calories; protein 28.7g; carbohydrates 35g; dietary fiber 11.2g; sugars 7.2g; fat 14.4g; saturated fat 4.2g; cholesterol 49.4mg; vitamin a iu 7051.5IU; vitamin c 41.2mg; folate 113.5mcg; calcium 208mg; iron 5mg; magnesium 111.3mg; potassium 1161.9mg; sodium 506.4mg.

2 vegetable, 1 1/2 starch, 3 lean meat, 1 1/2 fat