Indulge In This New Braised Beef Recipe
his Braised Beef with Carrots and Turnips recipe shines as a healthy, diabetic-friendly meal. It features nutrient-rich ingredients, balanced macronutrients, and low glycemic index components. These qualities make it perfect for those managing diabetes or seeking nutritious food.
The recipe uses lean beef chuck, rich in high-quality protein and essential nutrients like iron, zinc, and B vitamins. These are vital for energy and health. It also includes carrots and turnips, adding dietary fiber, vitamins A, C, and K, and antioxidants. These boost digestive health, immune function, and vision.
By combining lean protein with fibrous vegetables, the recipe achieves a balanced macronutrient intake. This mix slows digestion and gradually releases glucose, preventing blood sugar spikes crucial for diabetes management.
Carrots and turnips have a low glycemic index, barely impacting blood sugar levels. Such foods are ideal for keeping blood glucose stable.
Olive oil, a source of monounsaturated fats, adds heart-health benefits. It can lower bad cholesterol and reduce heart disease and stroke risk. This is especially important for people with diabetes, who have an increased risk of heart issues.
The recipe also avoids high-sodium broths and excessive salt, making it a low-sodium choice better for blood pressure management. High blood pressure is a significant concern for diabetics, making this feature essential.
You can easily adjust the recipe to fit individual dietary needs or preferences without losing flavor or nutrition. For example, modifying olive oil and salt amounts can further reduce fat or sodium.
In summary, this Braised Beef with Carrots and Turnips recipe offers a nutritious, balanced, and tasty option for those with diabetes. Its emphasis on lean proteins, high-fiber vegetables, healthy fats, and low-glycemic ingredients makes it a valuable addition to a diabetic-friendly diet.
- 1.5 pound beef chuck (trimmed of excess fat)
- 2 cups beef both (low-sodium)
- 4 medium carrots (peeled and sliced)
- 2 medium turnips (peeled and cut into wedges)
- 1 large onion (finely chopped)
- 3 cloves garlic (minced)
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper (to taste)
- Fresh parsley, (chopped (for garnish))
- Preparation
Preheat your oven to 325°F (163°C). Pat the beef dry with paper towels and season with salt and pepper.
- Brown the Beef
In a large ovenproof pot, heat 1 tablespoon of olive oil over medium-high heat. Add the beef and sear on all sides until browned, about 3-4 minutes per side. Remove the beef and set aside.
- Sauté Vegetables
In the same pot, add the remaining olive oil. Add the onion and garlic, sautéing until the onion is translucent, about 3 minutes.
- Deglaze
Pour in a bit of the beef broth to deglaze the pot, scraping up any browned bits from the bottom with a wooden spoon.
- Add Remaining Ingredients
Return the beef to the pot. Add the carrots, turnips, thyme, bay leaf, and the rest of the beef broth.
- Braise
Bring the mixture to a simmer. Cover the pot and transfer it to the preheated oven. Braise for about 2-2.5 hours, or until the beef is very tender.
- Final Touches
Remove the bay leaf. If desired, skim off any fat from the surface. Adjust seasoning with salt and pepper to taste.
- Serve
Garnish with fresh parsley and serve hot.
Serving Size 1 CUP
Servings 6
- Amount Per Serving
- Calories 350kcal
- Calories from Fat 185kcal
- % Daily Value *
- Total Fat 20g31%
- Saturated Fat 6g30%
- Cholesterol 85mg29%
- Sodium 285mg12%
- Potassium 607mg18%
- Total Carbohydrate 12g4%
- Dietary Fiber 4g16%
- Sugars 6g
- Protein 35g70%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.