[Healthy_Recipes_For_Diabetic_Friends] Moroccan Beef and Pumpkin Bake

Tuesday, November 19, 2013

[Healthy_Recipes_For_Diabetic_Friends] Moroccan Beef and Pumpkin Bake

Moroccan Beef and Pumpkin Bake

1 lb 95 percent lean ground beef
2 cups 1/2 inch pieces peeled pumpkin or winter squash
3/4 cup coarsely chopped red sweet pepper (1 medium)
1/2 cup coarsely chopped onion (1 medium)
2 cloves garlic, minced
1 cup frozen whole kernel corn
1/2 cup couscous
1 recipe Moroccan Spice Blend (recipe follows)
1 cup lower sodium beef broth
1/2 - 8 oz package reduced-fat cream cheese (Neufchatel), cut up
1/2 cup yellow cornmeal
1/3 cup all purpose flour
1 Tbsp sugar or sugar substitute equivalent to 1 Tbsp (NOTE)
1 1/4 tsp baking powder
1/2 cup fat free milk
1 egg, beaten
2 Tbsp olive oil
Snipped fresh mint (optional)
Pumpkin seeds or sliced almonds, toasted (optional)

Preheat oven to 400 degrees F.

In a large nonstick skillet or a skillet coated with nonstick cooking
spray, cook ground beef, pumpkin, sweet pepper, onion, and garlic over
medium heat until meat is brown and onion is tender, using a wooden
spoon to break up meat as it cooks. Drain off fat. Stir corn, couscous,
and Moroccan Spice Blend into meat mixture in skillet. Heat through. Add
broth and cream cheese, stirring until well mixed. Transfer mixture to 2
quart rectangular baking dish.

In a medium bowl, combine cornmeal, flour, sugar, baking powder, and 1/4
teaspoon salt. In a small bowl, whisk together milk, egg, and oil. Add
milk mixture to cornmeal mixture all at once. Stir just until moistened.
Pour batter over beef mixture in dish.

Bake about 20 minutes or until toothpick inserted into topper comes out
clean. If desired, garnish with mint and pumpkin seeds.

Makes: 8 - 1 cup servings

NOTE: Sugar Substitute: Choose from Splenda Granular, or Sweet'N Low;
bulk or packets. Follow package directions to use amount equivalent to 1
tablespoon sugar.

Sugar Substitute: Nutrition analysis: 293 calories, 30 g carbohydrate, 4
g sugar

Moroccan Spice Blend

1 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground ginger
1/4 tsp salt
1/8 tsp ground cinnamon

In a small bowl, stir together ground cumin, ground coriander, ground
ginger, salt, and ground cinnamon.

Nutrition Facts Per Serving: 298 cal., 11 g total fat (4 g sat. fat),
72 mg chol., 362 mg sodium, 32 g carb. (2 g fiber, 5 g sugars), 19 g pro.

Diabetic Exchanges: Fat (d.e): 1; Starch (d.e): 2; Lean Meat (d.e): 2;
Vegetables (d.e): 0.5