Drunken Beef Goulash
Adding a can of beer instead of water or other liquids to this hearty dish gives it personality and a subtle pub-like taste and aroma.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 4; Serving size: 1 cup
Canola oil cooking spray
1 Tbsp canola oil
3/4 lb trimmed beef stew meat, cut into 1-inch pieces
1 cup chopped onions
1 cup chopped green pepper
1 package (8 ounces) sliced mushrooms
1 can (12 ounces) lager beer
2 tsp Worcestershire sauce
1/2 tsp dried oregano leaves
1/2 of 6 oz can tomato paste
1-1 1/4 tsp sugar
1/2 tsp salt
- Spray a 3 1/2 to 4 quart slow cooker with canola cooking spray.
- Heat canola oil in a large nonstick skillet over medium-high heat. Add beef and cook until browned on the edges, about 4 minutes, stirring frequently. Place in the slow cooker and top with onions, peppers and mushrooms.
- Add half of beer, Worcestershire sauce, oregano, and tomato paste. Cook and stir for 30 seconds until well blended. Add to slow cooker with remaining beer. Cover tightly and cook on high setting for 4 1/2-5 hours or on low setting for 9-10 hours until beef is very tender. Add sugar and salt and let stand for 15 minutes for flavors to blend.
Fast tip: Trim the fat off of the beef chuck. Using canola oil instead of the beef fat reduces the saturated fats and gives the beef a rich brown color. If desired, serve this dish over 2 cups prepared frozen mashed potatoes, omitting any salt or fat.
2 Lean meat
Calories from Fat: 65
Total Fat: 7.0 g
Saturated Fat: 1.3 g
Trans Fat: 0.0 g
Cholesterol: 40 mg
Sodium: 370 mg
Total carbohydrate: 17 g
Dietary Fiber: 3 g
Sugars: 9 g
Protein: 17 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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