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Food & Fitness
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Recipes
Slow Cooker Beef and Bell Pepper Stew
Full of vegetables and meat and enticing with its spicy overtones, this stew is comfort food at its best.
For this recipe, and for dozens of other Association-approved recipes, purchase Diabetes & Heart Healthy Meals for Two from our online store.
Serves 2; Serving size: 1 1/2 cups
Prep time: 15 minutes
Ingredients
1 tsp olive oil and 2 teaspoons olive oil, divided use
8 oz boneless top round steak, all visible fat discarded, cut into 1-in cubes
1 medium green bell pepper, cut into 1-in pieces
4 small red potatoes (about 2 oz each), quartered
1/2 medium onion, cut into1/2-in wedges
1/2 medium rib of celery, cut into 1/2-in wedges
2 Tbsp no-salt-added ketchup
2 Tbsp and 2 Tbsp medium picante sauce (lowest sodium available), divided use
1 medium bay leaf
1/2 tsp instant ground coffee granules
1/4 tsp salt
Preparation
- In a medium nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom.
- Cook the steak for 1 to 2 minutes, or until lightly browned. Transfer to a 1 1 1/2 to 2-quart slow cooker.
- Stir in the bell pepper, potatoes, onion, celery, ketchup, 2 tablespoons picante sauce, bay leaf, and coffee granules.
- Cook, covered, on high for 4 hours or on low for 8 hours, or until the steak is tender.
- Stir in the remaining 2 tablespoons picante sauce, remaining 1 teaspoon oil, and salt.
- Cook, uncovered, on high for 30 minutes. Discard the bay leaf before serving the stew.
- Some slow cookers have only an on/off switch. The “on” switch is the high setting.
Nutritional Information
Exchanges/Choices
1/2 Starch
1/2 Carbohydrate
1 Vegetable
3 Lean Meat
1/2 Fat
Calories: 330
Calories from Fat: 70
Total Fat: 8 g
Saturated Fat: 1.8 g
Trans Fat: 0 g
Polyunsaturated Fat: 0.8 g
Monounsaturated Fat: 4.6 g
Cholesterol: 60 mg
Sodium: 595 mg
Total Carbohydrate: 37 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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