Monday, September 26, 2016

[Healthy_Recipes_For_Diabetic_Friends] Slow-Cooker Beef and Kabocha Squash Stew - 17g Carbs, 3g Fiber, 4g Sugar


Slow-Cooker Beef and Kabocha Squash Stew - 17g Carbs, 3g Fiber, 4g Sugar


Servings: 6
Size: generous 1 1/3 cups

1/2 Tbsp olive oil
1 large onion, diced
2 cloves garlic, chopped
1 Tbsp fresh rosemary
1 Tbsp fresh thyme
2 Tbsp all purpose flour (gluten free would work)
1 tsp kosher salt
Fresh black pepper, to taste
2 lbs stew beef, trimmed and cut into 2-inch cubes
1/2 cup Marsala wine
1 lb Kobacha squash, peeled seeded and cut into 1-inch pieces
1/4 cup chopped sundried tomatoes
3 cups beef broth
2 Tbsp chopped fresh flat leaf parsley
Crusty bread, for serving (optional)

In a large nonstick skillet, heat oil over medium-high heat. Add the onion, garlic, rosemary and thyme and cook 4 minutes, or until the onion is tender.

Place the flour, salt and pepper in a large bowl. Add the beef and toss gently to coat. Add the beef to the pan in batches and cook, turning occasionally until browned on all side and golden on the edges, about 5 minutes. Add the Marsala and scrape up the browned bits from the pan.

Transfer everything to the slow cooker, add the squash, sun-dried tomatoes and broth and stir. Cover and cook 4 to 5 hours on high or 8 hours on low. Serve with crusty bread and sprinkle with parsley.

Servings: 6
Size: generous 1 1/3 cups
Nutrition per Serving: 347 Calories, 14g Fat, 100mg Cholesterol, 35g Protein, 510mg Sodium, 17g Carbs, 3g Fiber, 4g Sugar


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