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Wednesday, January 16, 2008

Blackened Beef with Greens, Red Potatoes, and Rutabaga

Here's the diabetic-friendly version of the Blackened Beef recipe I have been working on. If you use BigOven, you can download it.

-= Exported from BigOven =-

Blackened Beef with Greens, Red Potatoes, and Rutabaga

Recipe By: Family Nutritionist
Serving Size: 6
Cuisine: American
Main Ingredient: Beef
Categories: Diabetic, Low Fat, Saute, OnePot Meal, LOW SODIUM, DASH, Main Dish

-= Ingredients =-
1 pound lean top round of beef
2 tablespoons paprika
1 tablespoon dried oregano
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon dry mustard
2 medium red potatoes ; cut into quarters about 1 inch thick (about 2 cups)
1/2 medium Rutabaga
2 cups Onions ; finely chopped
1 1/2 cups low fat low salt beef broth
1 1/2 cups water
2 cloves garlic ; minced
2 large carrots ; cut into rounds about 1/4 inch thick (1 cup)
3 cups kale ; stems removed, coarsely torn into pieces

-= Instructions =-
Briefly put the beef in the freezer to freeze partially in preparation for slicing thinly.
Mix the paprika, oregano, chili powder, garlic powder, black pepper, cayenne pepper, and dry mustard in a small container with a lid and set aside.
Thinly slice the beef across the grain into strips 1/8 inch thick. Sprinkle the strips liberally with the seasoning mix. (Save any leftover seasoning mix to use for other dishes.) Spray the bottom of a large skillet or stockpot with cooking spray and preheat over high heat. Add the meat and cook, stirring, for 5 minutes.
Add the potatoes, onions, broth, water, and garlic to the skillet. The blackened spices will float to the top of the liquid as it heats. Cover and cook over medium heat for 20 minutes. Stir in the carrots and lay the kale on top. Cook, covered, until the carrots are tender, about 10 more minutes. Serve from the skillet or transfer to a large serving bowl. Serve with crusty bread for dunking.

Nutritional Summary
Each (1 1/2 cups; 441g) serving contains:
Cals: 258, FatCals: 55, TotFat: 5g
SatFat: 2g, PolyFat: 1g, MonoFat: 2g
Chol: 45mg, Na: 205mg, K: 1228mg
TotCarbs: 30g, Fiber: 6g, Sugars: 8g
NetCarbs: 24g, Protein: 22g

Food Group Serving(s)
DASH: Vegetables: 2.9: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.0: Meat/Fish: 0.9: Seeds: 0.0: Fats: 0.0: Sweets: 0.0
USDA: Vegetables: 1.4: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.0: Meat/Fish/Seeds: 2.7: Fats: 0.0: Sweets: 0.0

I corrected this posting to reflect corrections I made to the recipe after making it this evening (17 Jan 2007)