BAYOU CHICKEN AND SAUSAGE STEW

8 bone-in skin-on chicken thighs

1/4 salt
1 tbsp canola and olive oil
6-oz andouille sausage links, sliced
2 red bell peppers, cut into 1-inch pieces
1 large onion, chopped
3 tbsp white whole-wheat flour
1 (14-oz) can lower-sodium chicken broth
1 can (14.5-oz) diced tomatoes, do not drain
1 tsp dried thyme
1 small zucchini or yellow summer squash. cut into 1-inch pieces

Pat chicken dry; sprinkle with salt.

Heat large skillet over medium-high heat until hot. Add the oil and when oil is hot add the chicken, skin side down, and cook 10-12 minutes or until golden brown, turning once. Remove from skillet to a Dutch oven.

Drain all but 2 tablespoons of drippings from the skillet. Add the sausage to skillet and cook over medium-high heat 3 to 4 minutes to brown on all sides. Add to the chicken in the Dutch oven.

Add the bell peppers and onion to the same skillet and cook a few minutes until they start to soften. Sprinkle the flour over the veggies and cook, stirring, for 1 minute. Stir in the chicken broth until blended; stir in the tomatoes and thyme. Pour mixture over the chicken and sausage.

Bring the mixture to a boil over medium-high heat; reduce heat to low and simmer, partially covered, for 30 minutes.

Add the squash and continue to cook on low heat until the chicken is cooked through and the veggies are tender, about 15-20 minutes.

Yield: 4 servings
Per serving: 560 calories, 18.5 g carbs, 3.5 g fiber, 41 g protein

file photo of this recipe

Source: Old Cooking Club magazine

TEX-MEX BEEF TACO STEW

2 lb beef chuck, cut into 1-inch pieces

• 1 onion, sliced
• 2 14 1/2 ounces diced tomatoes with jalapeno
• 1 1ounce packet reduced sodium taco seasoning
• 1 15 1/2 ounce can pinto beans, drained and rinsed
• 1 15 1/2 ounce can kidney beans, drained and rinsed
• 1 10 ounce package frozen corn, thawed
• Sour cream, sliced scallions and tortilla chips for garnish (optional)

1. Coat slow-cooker bowl with nonstick cooking spray. Place beef and onion in bottom of slow cooker. Combine tomatoes and taco seasoning; pour over beef.

2. Cover and cook on HIGH for 6 hours or LOW for 8 hours. One hour before end of cooking time, stir in beans and corn.

3. Serve with sour cream, sliced scallions and tortilla chips, if desired.

Yield:  6 servings

42 g carbs and 41 g protein per serving

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PORK, SWEET POTATO, AND APPLE STEW

3 lbs boneless pork shoulder, cut into 1 1/2-inch pieces, patted dry with paper towels

1 tbsp fennel seeds, crushed

salt and pepper, to your taste

1/4 cup olive oil

10 cups chicken stock

5 thyme sprigs, plus thyme leaves for serving optional

1 bay leaf

2 lbs sweet potatoes, cut into bite-size pieces

2 med. fennel bulbs, chopped

1 medium Gala or Honeycrisp apple, seeded cored chopped

3 tbsp Dijon mustard

2 tbsp cornstarch

Season pork with fennel seeds, salt and pepper. Heat oil in a large Dutch oven or pot over medium-high heat. Brown pork in two batches, turning occasionally, until golden brown all over, 10-14 minutes. Discard fat and return pork to Dutch oven.

Add stock, thyme, and bay leaf. Bring to a boil, then reduce heat to a strong simmer. Cook, loosely covered, until pork is very tender and falling apart, about an hour. Skim and discard any fat.

Add sweet potatoes, fennel and apple. Bring to a boil, then reduce to a strong simmer. Cook, loosely covered, until pork is very tender and vegetables are almost tender, 15-18 minutes.

Whisk together mustard and cornstarch in a small bowl. Transfer 1/4 cup broth to mustard mixture and whisk until smooth. Add to the pot and cook, stirring, until broth is slightly thickened and vegetables are fork-tender, 3 to 5 minutes. Season with salt and pepper. Serve topped with thyme leaves, if desired.

Yield: 6 to 8 servings

recipe basics and photo -Country Living 2025

ACORN SQUASH WITH APPLES& & NUTS

1 acorn squash, cut* into 4 pieces, seeds removed

1 large Granny Smith apple, peeled, cored, diced

3/4 tsp Splenda brown sugar blend

1 tbsp butter, melted

1 tbsp chopped pecans or walnuts

1/4 tsp salt

1/4 tsp ground cinnamon

Place squash pieces in a slow cooker, peel side down.

In a small bowl, combine apples, Splenda brown sugar, butter, nuts, salt, and cinnamon. Scoop evenly into the squash wedges. Cover and cook on low setting 5 hours or half that on high setting. Squash is ready when skin begins to pucker and the flesh is fork tender.

*Before attempting to cut squash, place in microwave and cook on high 1 to 2 minutes. This will soften the skin so cutting will be easier.

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SLOW COOKER PORK AND PEPPER STEW

3 tbsp white whole-wheat flour*

3 garlic cloves, minced
1/2 tsp dried marjoram
1/2 tsp rubbed sage
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 1/4 lbs boneless pork loin, trimmed and cut into cubes of approx. 1-inch
2 tsp olive or canola oil
1 green bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1 yellow bell pepper, cut into thin strips
1 1/2 cups canned crushed tomatoes
1/4 cup low-sodium chicken broth
Preheat broiler.
Spray a large, rimmed baking sheet with nonstick cooking spray.

In a medium bowl combine the flour, garlic, marjoram, sage, salt, and black pepper; add the cubed pork and toss to coat. Shake pork cubes to remove excess flour and place in a single layer on the prepared baking sheet. Reserve the flour. Drizzle the oil over the pork and broil 5-inches from the heat, turning frequently, until light brown (about 10 minutes).

Place the browned pork along with any juices to the slow cooker or crock pot. Stir in the bell peppers, tomatoes, chicken broth, and the reserved flour mixture until smooth. Place lid on the cooker and cook 3 to 4 hours on high or 6 to 8 hours on low, until the meat is tender.

Delicious served with brown rice, cauliflower rice or whatever works for you. 

*Diabetics should always avoid refined white flour. Always use a whole-grain flour, almond flour, etc. grain flour,

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TURKEY STEW WITH (OPTIONAL) DUMPLINGS

Dumplings are not thought of as a "diabetic" food. However, if made properly and eaten in a small quantity, you can have them from time to time. Of course, everything said to a diabetic about diet means you have to take into consideration your own blood sugar readings. This recipe is usually okay for a diabetic who controls their disease as these are made with a whole-grain flour and fat-free milk. I would not recommend the dumplings for a diabetic whose blood sugar readings are out of control. If you have leftover Thanksgiving turkey, this is a good way to use it.

4 celery ribs, cut into chunks
8 medium-size carrots, cut into chunks
1 cup chopped onion
1/4 cup butter
1/4 cup olive oil
2 cans (10.5-oz) beef consommé
4 2/3 cups water, divided
1 1/2 tsp salt
1/4 tsp black pepper
3 cups cubed or shredded cooked turkey (may substitute chicken)
2 cups frozen cut green beans
1/2 cup white whole-wheat flour (or your favorite low/no carb substitution)
2 tsp Worcestershire sauce

In a Dutch oven, heat butter and olive oil; sauté carrots, celery and onion approximately 10 minutes to crisp tender. Add 4 cups of the water, consommé, salt and pepper. Cover pan and cook over low heat until the vegetables are tender. Add the turkey and green beans; cook another 5 minutes.

In a bowl, combine the flour, Worcestershire sauce, and the 2/3 cup water; stir or whisk until smooth; stir into the stew. Bring stew to a boil and reduce the heat, replace cover and simmer 5 minutes.

Dumplings (if using):
1 1/2 cups white whole-wheat flour (or equivalent amount of your favorite low-carb substitution)
2 tsp baking powder
3/4 tsp salt
2 tbsp minced parsley
1/8 tsp poultry seasoning
3/4 cup fat-free milk
1 egg

In a bowl, combine flour, baking powder and salt; stir in the parsley and poultry seasoning.

In a separate small bowl, combine the milk and egg; stir into the flour mixture just until moistened. Drop by tablespoonfuls onto the simmering stew. Cover and simmer 10 minutes. Remove lid and continue to simmer another 10 minutes.

Yield: 12 servings.

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CABBAGE PATCH STEW

1 1/2 lbs lean ground beef or ground turkey

4 celery ribs, sliced
1 medium onion, chopped
7 cups chopped cabbage
2 cans (16-oz each) kidney beans, rinsed and drained
1 can (28-oz) diced tomatoes, undrained
3 cups beef broth
1 can (15-oz) tomato sauce
2 medium carrots, chopped
1/2 tsp Splenda Granulated (Or an equivalent amount of your favorite sugar substitute)
Freshly ground black pepper, to taste

Cook the ground beef, celery and onion in a Dutch oven over medium heat until meat is browned and the veggies are tender: drain. Add the remaining ingredients and bring to a boil. Reduce the heat, cover, and simmer for approximately 1 hour until cabbage is tender.

Yield: 14 1-cup servings
Per serving: Approximately 170 calories, 16 g carbs, 15 g protein
Diabetic exchange: 1 1/2 meats, 1 starch

Note: File Photo

This is one of my old 1990s recipes from TOH.

ITALIAN STEW

1 1/2 lb beef cubes

2 to 3 carrots, cut into 1-inch chunks
3 to 4 celery ribs, cut into 1-inch pieces
1 1/2 cups coarsely chopped onions
1 can (14.5-oz) stewed or diced tomatoes
1/3 cup minute tapioca
1 1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp Worcestershire sauce
1/2 tsp Italian seasoning
Italian parsley, chopped, for garnish

Combine all ingredients in a 4-quart slow cooker. Place lid on cooker and cook on low setting 8 to 10 hours until meat is tender.

Yield: 6 servings
Per serving: 188 calories, 5 g (1 g sat) fat, 18 g carbs, 3 g fiber, 19 g protein

free clipart for reference only

SOUTHWESTERNN-STYLE CHICKEN STEW

2 tsp olive oil

6 (approx. 2 lbs) bone-in, skinless chicken thighs
1 medium onion, chopped
2 jalapeno peppers, seeded and minced*
2 garlic cloves, crushed
3/4 tsp ground cumin
1/2 tsp dried oregano
1 lb medium-size red potatoes, unpeeled, quartered
1 can cannellini beans, rinsed and drained
1 pkg whole-kernel corn
1 can chicken broth
1 tsp salt
1/4 cup crushed baked tortilla chips
1/2 cup loosely packed fresh cilantro, chopped

In a deep skillet, heat the oil over medium-high heat. Add the chicken and cook 6 to 8 minutes until browned on both sides. Transfer to a plate.

Add the onion, jalapenos, garlic, oregano, and cumin to skillet and cook over medium heat, uncovered, until the onion is golden in color. This will take about 5 minutes; stir occasionally during this time.

Return chicken to the skillet and add the potatoes, beans, corn, chicken broth, and salt; heat to boiling. Reduce the heat to medium-low and simmer, covered for 15-20 until the potatoes are fork tender and the chicken is cooked through. Stir occasionally during this time.

Stir in the tortilla chips and cook, uncovered, 2 to 3 minutes until the stew is slightly thickened.

Add the cilantro just before serving.

*NOTE: Wear gloves when handling jalapeno peppers or wash hands thoroughly with soap and water after handling. Never touch eyes while handling jalapenos.

Yield: 6 servings
Per serving: Approximately 365 calories, 44 g carbs, 31 g protein, 7 g fiber

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APPLE BEEF STEW

This is a recipe I got from a TOH publication several years ago.

2 lbs boneless chuck roast, cubed
1 tbsp butter
2 medium onions, cut into wedges
2 tbsp white whole wheat flour (or the low-carb alternative of your choice)
1/8 tsp salt
2 cups water
1 tbsp unsweetened apple juice
2 bay leaves
2 whole allspice
2 whole cloves
2 medium carrots, sliced
2 medium apples, peeled and cut into wedges

In a Dutch oven over medium heat, brown the beef cubes in the butter.  Add onions and cook until lightly browned; sprinkle with flour and salt. Gradually add the water and juice. Bring mixture to a boil and cook, stirring, for 2 minutes.

Place the bay leaves, allspice, and cloves in a double layer of cheesecloth, bring up corners and tie with cooking string to form a bag; add to the Dutch oven.

Reduce heat under Dutch oven to low, place lid on cooker and simmer 1 1/2 hours or until meat is almost tender. Add the carrots and apples; cover and simmer another 15 to 25 minutes until meat, carrots and apples are tender.

Discard spice bag before serving.

Yield: 4 servings

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FISH STEW PORTUGUESE-STYLE

 

3 tbsp olive oil

2 bay leaves
2 tsp paprika (smoked or sweet)
1 small onion, sliced thin
1 small green bell pepper, sliced thin
1 can (14 1/2-oz) diced tomatoes
1 garlic clove, finely chopped
1/4 cup chopped fresh cilantro
1 cup water - I suggest going very light on salt
Salt and pepper to taste
1 1/2 lbs skinless striped bass, cut into 2-inch chunks

Heat 2 tablespoons of the oil in a medium saucepan over medium-high heat. Add the bay leaves and paprika; cook, stirring, about 30 seconds.  Add the onion, bell pepper, tomatoes, garlic and 2 tablespoons of the cilantro: season with salt and pepper. Cover and cook until the veggies are softened, 8-10 minutes.

Add 1 cup water; reduce heat to medium-low.

Season the fish with salt and pepper; nestle in among the veggies in the pan. Cover and simmer 5 to 7 minutes until the fish are cooked through.

Ladle stew into bowls and drizzle with the remaining olive oil and sprinkle the remaining cilantro over the stew.

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Yield: 4 servings
Per serving: 17 g carbs to 34 g protein, sodium numbers determined by you and your use of salt.

AUTUMN VEGETABLE BEEF STEW

This is a recipe I got many years ago from a TOH magazine. I made some subtle changes to make it diabetic friendly.  A very tasty version of beef stew.

1 tsp salt, optional
1/4 tsp pepper
1/4 tsp paprika
1 lb round steak, cut into 1-inch cubes
1 tbsp vegetable oil (olive or coconut for us diabetics)
1 tbsp white whole-wheat or garbanzo bean flour
1 1/2 cups water
1 medium onion, chopped
1/2 cup tomato sauce
2 beef bouillon cubes
1/2 tsp caraway seeds
1 bay leaf
2 medium potatoes, peeled and cut into 1-inch cubes
2 medium turnips, peeled and cut into 1-inch cubes
2 medium carrots, cut into 1-inch slices

Combine the salt, pepper, and paprika; toss with the beef cubes.

In a large saucepan over medium heat, brown the beef in the oil.  Sprinkle with the flour and stir well. Add the water, onion, tomato sauce, bouillon, caraway seeds, and bay leaf.  Cover and simmer for 1 hour.  Add the potatoes, turnips, and carrots; cover and simmer 45 minutes or until meat and vegetables are tender.

Discard the bay leaf before serving.

Serves 4 to 6.

This is the file photo.

DIABETIC-FRIENDLY SHREDDED BEEF STEW

 A tasty beef stew for anyone but especially good for diabetics. This recipe is nutritionist approved as a healthy stew. This is a recipe I got from one of my diabetic connections associated with Eating Well.

• 1 1/2 cups reduced-sodium chicken broth
• 1/4 cup sherry vinegar
• 2 stalks celery, thinly sliced
• 1 large onion, chopped
• 1 large red bell pepper, seeded and chopped
• 3 cloves garlic, minced
• 1 tablespoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 pounds flank steak, trimmed of fat, each steak cut into thirds
• 1/2 cup packed fresh cilantro leaves, chopped
• 1/2 cup chopped pickled jalapenos
• 10 corn tortillas, heated (see Tip)

1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

Tip: Wrap corn tortillas in foil and bake at 300°F until steaming, about 10 minutes.

Yield: 10 servings

Per Serving: 

The file photo with the recipe.

• Calories - 224
• Carbohydrates - 15g
• Saturated Fat - 3g
• Protein - 23g
• Sodium - 416mg
• Dietary Fiber - 3g
• NOTE to diabetics. You can replace the corn tortillas with whole-wheat or your favorite low-carb tortillas.

SPICY PORK STEW

1 tsp olive or canola oil

1 1/2 lbs boneless pork loin, trim fat and cut into 1/2-inch cubes
1 large onion, chopped
1 red bell pepper, cut into chunks
1 green bell pepper, cut into chunks
1/2-lb sliced fresh mushrooms
1/2 tsp red pepper flakes
1/2 tsp freshly ground black pepper
1/2 tsp dried thyme
1 can (14.5-oz) diced tomatoes, do not drain
1 can (14.5-oz) chicken or vegetable broth
1 medium-size acorn squash, peeled, cut into 1/2-inch cubes
fresh oregano for garnish, if desired

In a Dutch oven over medium-high heat, heat the oil until hot.  Add the pork cubes and cook until brown, stirring often.  If necessary, cook half at a time.  Add the onion, bell peppers, and mushrooms to the Dutch oven.  Stir in the red pepper flakes, black pepper, and thyme.  Add the tomatoes with juice, broth, and squash; bring to a boil over high heat.

Cover pan and reduce heat; simmer for an hour to hour and a half until the meat is tender.

To serve, garnish each bowl with a sprig of the fresh oregano, if desired.

Yield: 8 cups

Note: The picture below shows only red bell peppers.  I have found I like it better with both red and green, however, use the bell peppers that suits you.

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