Diabetic Beef Stew
This is posted in response to a request for a stew that was low in fat, low in high-glycemic carbohydrates, and high in fibre. I think this fits the bill.
2 medium onions
4 stalks celery or 1 small celery root, peeled
1 tablespoon olive oil
1 lb lean stewing beef or lean stewing lamb
2 cloves garlic (optional)
3 cups water or fat-free broth
1/4 cup barley
2-3 bay leaves
2 cups peeled diced rutabagas (yellow turnip)
1 cup peeled diced turnips (optional)
1 medium carrot, peeled and diced
1 medium potato, peeled and diced
1 cup cleaned button mushrooms
1 (19 ounce) can stewed tomatoes
1 teaspoon savory
1 teaspoon paprika
1/2 teaspoon oregano
1/2 teaspoon cracked black pepper
1 teaspoon Worcestershire sauce
Yield: 4-6 servings
Peel and chop the onions coarsely.
Chop the celery coarsely as well.
Peel and mince the garlic.
Saute the onions and celery until softened in the oil; remove them to a large stew pot.
Add the beef or lamb to the frying pan and cook until browned, stir in the garlic; then add the meat to the onions and celery.
Add the water or broth, the barley and the bay leaves to the stew pot.
Peel and chop all the remaining vegetables into bite-sized pieces.
Add them to the stew in the order given, then add the tomatoes and the spices.
Simmer the stew until the meat is done and the vegetables and barley are tender.
Add a little more water if needed.
This can be made ahead; stew keeps and reheats well.