My Meals are on Wheels

Diabetic Dish of the Week – Microwave Beef Casserole Stew

This week’s Diabetic Dish of the Week is a Microwave Beef Casserole Stew. To make this week’s Dish you’ll be needing Ground Beef Stew Meat, Baby Red Potatoes, Mushrooms, Baby Carrots, Salt, Black Pepper, Dried Thyme, Flour, and Fat-Free Reduced-Sodium Beef Broth. The Stew is 133 calories and 7 net carbs per serving. The recipe is from the Diabetes Self Management website where you can find a huge selection of Diabetic Friendly Recipes, Diabetes News, Diabetes Management Tips, and more! You can also subscribe to the Diabetes Self Management Magazine. Each issue is packed with Diabetes News and Diabetic Friendly Recipes. I’ve left a link to subscribe at the end of the post. Enjoy and Eat Healthy in 2021! https://www.diabetesselfmanagement.com/

Microwave Beef Casserole Stew
Running short on time and looking for a quick and easy meal for dinner? This casserole can be prepared in a little over 30 minutes and doesn’t even require the oven!

Ingredients
Vegetable cooking spray
1 pound beef stew meat, cut into bite size pieces*
1 1/2 cups baby red or Yukon Gold potatoes, quartered (about 6)
1 package (8 ounces) sliced fresh mushrooms
1 cup baby carrots
1/4 to 1/2 teaspoon salt (optional)
1/2 teaspoon black pepper
1/2 teaspoon dried thyme
1 tablespoon flour
1 can (14 1/2 ounces) fat-free reduced-sodium beef broth

Directions
Yield: 8 servings
Serving size: 1 cup stew

1. Lightly coat 8-inch square glass microwavable baking dish with cooking spray. Place beef in baking dish. Add potatoes, mushrooms and carrots; distribute evenly.

2. Stir together salt, pepper, thyme and flour in small bowl. Sprinkle evenly over stew mixture. Pour broth over meat and vegetables. Cover with 9-inch square of waxed paper; microwave on high for 30 minutes. (If microwave does not have turntable, turn baking dish three times.)

3. Remove dish from microwave and let stand, covered, 5 minutes before serving.

Serving suggestion: Serve with a leafy green salad and sliced tomatoes.

Variation: Add 1 can (8 ounces) no-salt-added, cut green beans, well drained.

*Note: Supermarkets carry packages of cut-up beef for stewing. However, it’s worth it to ask the butcher to cut up his or her best quality beef for stewing.

Nutrition Information:
Calories: 133 calories, Carbohydrates: 8 g, Protein: 15 g, Fat: 4 g, Saturated Fat: 2 g, Cholesterol: 30 mg, Sodium: 79 mg, Fiber: 1 g
https://www.diabetesselfmanagement.com/recipes/main-dishes/microwave-beef-casserole-stew/

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