Shipwreck Stew

This is a very hearty stew with lots of great stuff in it. I recently purchased two diabetic cookbooks and this was in one of them. I had to make some alterations because this does not fit in a 3 qt. casserole and I didn't have a larger caserole dish to put it in. I decided to cook it on the stove. That seemed to work fine and didn't take an hour. I just brought it to a boil, reduced the heat and let it simmer until the potatoes were tender.

10 Servings
Prep: 20 min. Bake: 1 hour

Ingredients:

1 pound ground beef
1 cup chopped onion
3 cups cubed peeled potatoes
3 medium carrots, peeled and sliced
1 cup chopped celery
1/4 cup minced fresh parsley
1 package (9 ounces) frozen cut green beans, thawed
1 can (16 ounces) kidney beans, rinsed and drained
1 can (8 ounces) tomato sauce
1/4 cup uncooked long-grain rice
1 teaspoon salt
1 teaspoon Worcestershire sauce
1/2 to 1 teaspoon chili powder
1/4 teaspoon ground pepper
1 cup water

Directions:

In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain.
In a 3-qt. baking dish, (if you can actually fit this in a 3 qt dish, please let me know how!) combine beef mixture with the remaining ingredients. Cover and bake at 350° for about 1 hour or until rice and potatoes are tender. Yield: 10 servings.


Diabetic Exchanges: One serving equals 1-1/2 lean meat, 1-1/2 starch, 1 vegetable; also, 204 calories, 390 mg sodium, 32 mg cholesterol, 28 gm carbohydrate, 15 gm protein, 4 gm fat.

Taste of Home's Down-Home Diabetic Cookbook