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October 1999 Issue
Diet and Diabetes
by Ronda L. Halpin
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Grandma’s Beef Stew
This is a hearty, wholesome stew, packed with vegetables and flavor, just like Grandma's. This dish freezes well, so leftovers can be used weeks later.
  • 2 lb. beef round, cubed
  • 4 c. water
  • 1 c. white onion, chopped
  • 2 tsp. dried oregano
  • 2 large green peppers, chopped
  • 4 carrots, sliced
  • 4 celery stalks, sliced
  • 4 T. fresh basil, minced
  • 4 garlic cloves, minced
  • 4 T. fresh parsley, minced
  • 4 c. stewed tomatoes
  • 2 T. lemon juice
Brown beef in skillet over medium heat. Drain off all but about 1 tablespoon of fat. Add onions, peppers, carrots, celery and garlic. Sauté for a few minutes. Add tomatoes and 2 cups water. Stir in oregano. Simmer 1 1/2 to 2 hours, until beef is tender.

Stir in basil, parsley and lemon juice before serving.

  • Yields: 8 servings
  • Preparation Time: 2 hours and 15 minutes

Banana Bran Muffins
These sweet muffins are just as good as cake and much better for you. Take them along on your next outing.
  • 2/3 c. bran cereal
  • 1/3 c. skim milk
  • 2 large egg whites, lightly beaten
  • 2 T. olive oil
  • 1/2 c. mashed ripe banana
  • 1/4 c. brown sugar
  • 1/2 c. flour
  • 1 tsp. baking powder
  • 1/4 tsp. salt
Preheat oven to 400 degrees. Line muffin tins with paper cups and coat with cooking spray.

Combine bran cereal and milk in a large bowl and let stand 5 minutes until softened. Beat in egg whites and oil; stir in mashed banana and brown sugar. In a separate small bowl, combine flour, baking powder and salt. Add dry ingredients to banana mixture, stirring just until blended.

Fill muffin cups to rim. Bake 15 to 18 minutes or until golden-brown and firm. Remove from baking pan to cool.

  • Yields: 12 muffins
  • Preparation Time: 25 minutes

More Resources

For more information about diabetes and what you can do to reduce your symptoms, consult your physician and visit any of the following web sites:

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