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Beef Ragout

Yield: About 6 cups
Servings: 8 (3/4 cup) servings
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Ingredients

  • 1 tablespoon margarine
  • 2 pounds round steak or other lean beef, cut in 3/4-inch cubes
  • 2 cups chopped onion
  • 5 cloves garlic, minced
  • 2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
  • 1 tablespoon grated orange zest
  • 1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
  • 2 bay leaves
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 2 cups sliced fresh mushrooms
  • 1 cup sliced green bell pepper

Directions

  1. Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
  2. Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
  3. Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
  4. Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
  5. Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.

Nutritional Information (Per Serving)
Calories:203
Protein:26g
Sodium: 230 mg
Cholesterol:66 mg
Fat: 7g
Dietary Fiber: 2g
Sugars: 4g
Carbohydrates: 8g
Exchanges: 1 Vegetable, 3 Lean Meat

Source: The New Family Cookbook for People with Diabetes



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