Beef or Turkey Stew - this dish goes nicely with a green leaf lettuce and cucumber salad and a dinner roll. Plantains or corn can be used in place of the potatoes.

Ingredients:

1            pound lean beef or turkey breast, cut into cubes

2            Tbsp. whole wheat flour

¼           tsp. salt (optional)

¼           tsp. pepper

¼           tsp. cumin

1½         Tbsp. olive oil

2            cloves garlic, minced

2            medium onions, sliced

2            stalks celery, sliced

1            medium red/green bell pepper, sliced

1            medium tomato, finely minced

5            cups beef or turkey broth, fat removed

5            small potatoes, peeled and cubed

12          small carrots, cut into large chunks

1¼         cups green peas

Directions:

• Preheat oven to 375 °F.

• Mix the whole wheat flour with salt, pepper, and cumin. Roll the beef or turkey cubes in the mixture. Shake off excess flour.

• In a large skillet, heat olive oil over medium-high heat. Add beef or turkey cubes and sauté

until nicely brown, about 7–10 minutes.

• Place beef or turkey in an ovenproof casserole dish.

• Add minced garlic, onions, celery, and peppers to skillet and cook until vegetables are tender, about 5 minutes.

• Stir in tomato and broth. Bring to a boil and pour over turkey or beef in casserole dish. Cover dish tightly and bake for 1 hour at 375 °F.

• Remove from oven and stir in potatoes, carrots, and peas. Bake for another 20–25 minutes or until tender.

Exchanges:

Lean Meat  3

Vegetable 2   

Bread 2

Fat            1