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Southwestern Beef Stew

1/4 cup all-purpose flour 
1 teaspoon salt 
1 teaspoon chili powder 
1 teaspoon ground cumin 
1 pound beef for stew, trimmed and cut into 1-inch cubes 
2 teaspoons canola oil 
1 large onion, cut into chunks 
2 teaspoons fresh or bottled minced garlic 
1 can (about 14 ounces) reduced-sodium beef broth 
1/2 cup prepared salsa or picante sauce 
12 ounces red potatoes, cut into 1-inch chunks 
1 cup (4 ounces) baby carrots 
2 green or yellow bell peppers (or 1 of each), cut into 1-inch chunks 
1/4 cup chopped fresh cilantro 

Place flour and seasonings in large re-sealable plastic food storage bag
Add beef; shake to coat
Heat oil in large deep nonstick skillet or Dutch oven over medium heat until hot
Remove beef from bag, reserving remaining flour mixture
Add beef to skillet; brown on all sides, about 5 minutes. Remove and set aside
Add onion and garlic to same skillet
Cook 5 minutes over medium heat, stirring occasionally
Sprinkle reserved flour mixture over onion mixture; cook and stir 1 minute
Add beef broth and salsa; bring to a boil. Return beef and any accumulated juices to skillet
Reduce heat; cover and simmer over low heat 40 minutes. 
Stir in potatoes, carrots and bell peppers
Cover; simmer 35 to 40 minutes or until beef and vegetables are tender
Sprinkle with cilantro

Note: Substitute 1 tablespoon Mexican seasoning for mixture of salt, chili powder and cumin, if desired. 
Serving Suggestion: Cornbread is the perfect accompaniment to this flavorful stew

Food exchange 1 Starch 1 Vegetable 2 Meat
(1-1/4 cups stew) 
Calories 225 Calories from Fat 22 % Total Fat 6 g Saturated Fat 2 g 
Cholesterol 47 mg Carbohydrate 20 g Fiber 3 g Protein 24 g Sodium 622 mg

Courtesy Diabetic Cooking

Serves 6