Slow Cooked New Mexico Beef Stew

[Abear]

Slow Cooked New Mexico Beef Stew

1/3 cup cornmeal
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried thyme, crushed
1-1/2 pound boneless beef chuck, cut in 3/4-inch pieces
2 to 3 tablespoons cooking oil
3 cloves garlic, minced
1-1/2 cups water
2 cups fresh corn kernels or one 10-ounce package
frozen whole kernel corn
1 28-ounce can whole tomatoes, cut up
1 15-ounce can chickpeas (garbanzo beans), drained
2 cups chopped, peeled celery root, or 1 cup sliced celery
1 cup chopped onion
2 fresh jalapeno pepper, seeded and chopped
1 chipotle pepper in adobo sauce, chopped

In a large plastic bag, combine cornmeal, salt, black
pepper, and thyme. Add half of the meat cubes;
shake to coat. In a Dutch oven, heat 2 tablespoons
oil over medium heat; add coated meat cubes and
cook until browned on all sides. Remove meat from
pan. Repeat with remaining meat and cornmeal
mixture, adding remaining oil, if necessary. Return
all meat to Dutch oven; add garlic. Cook and stir
for 30 seconds. Add water. Bring to boiling; reduce
heat. Cover and simmer about 1 hour or until meat
is almost tender. Add corn, undrained tomatoes,
chickpeas, celery root, onion, jalapeno peppers,
and chipotle pepper. Return to boiling; reduce heat.
Cover and simmer 25 to 30 minutes more or until
meat and vegetables are tender.

Makes 6 servings.

Slow-Cooker Directions:

Brown meat as above, adding garlic with second
half of meat. In a 3-1/2, 4-, or 5-quart electric
crockery cooker, place corn, chickpeas, celery root,
onion, and jalapeno peppers. Add browned beef.
Sprinkle with any leftover cornmeal mixture. Using
only 1/4 cup water, combine water with tomatoes
and chipotle pepper. Pour over beef. Cover; cook
on low-heat setting for 8 to 10 hours. (Or, cook on
high-heat setting for 4 to 5 hours.) Stir before
serving. Yield: 6 servings.


Nutritional facts per serving
calories: 471
total fat: 21g
saturated fat: 6g
cholesterol: 73mg
sodium: 962mg
carbohydrate: 42g
fiber: 8g
protein: 30g
starch: 2

diabetic exchange
vegetables: 2diabetic exchange
lean meat: 3diabetic
exchange, fat: 2diabetic exchange


Source: RDJ -- 09-07-04