One of the easiest ways to get your vegetables is to add them to soups. In my recipe for vegetable beef stew, I took traditional beef stew and used ground turkey instead of beef, added lots of antioxidant-rich vegetables, and kept the beef broth for flavor. You can find this and other delicious diabetic diet recipes in my Reversing Diabetes Cookbook. Enjoy!
Recipe for Vegetable Beef Stew
1 teaspoon extra-virgin olive oil
1 pound ground, extra-lean turkey
2 cloves garlic
1 large onion, chopped
3 medium carrots, sliced ½-inch thick
3 stalks celery, sliced ½-inch thick
6 cups low-sodium beef broth
4 small new potatoes, diced (peeling optional)
1 (14.5-ounce) can low-sodium tomatoes with juice, chopped with juice reserved
2 teaspoons Worcestershire sauce
2 bay leaves
1/8 teaspoon red pepper flakes
½ teaspoon freshly ground black pepper
¼ teaspoon dried oregano
¼ teaspoon dried basil
Heat olive oil in a large, heavy saucepan or Dutch oven over medium heat. Add ground turkey and sauté, stirring frequently, until cooked through, 8 to 10 minutes.
Add garlic, onion, carrots, and celery to the saucepan and cook another five minutes, stirring occasionally.
Pour beef broth in to the saucepan and add potatoes, tomatoes, Worcestershire sauce, bay leaves, and seasonings. Cook for 45-50 minutes, stirring occasionally and adding water to achieve desired consistency. Stew should be thick and hearty.
Enjoy your vegetable beef stew!
Nutritional information per serving: calories: 276; fat: 7 grams; cholesterol: 60 mg; sodium: 170 mg; carbs: 26 grams; fiber: 4 grams; protein: 27 grams.