Name: Biltong (Dried Beef, 50g)
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: African
Ingredients: 50g Biltong (dried beef); 1 medium Onion, thinly sliced; 1 large Tomato, diced; 1 medium Green bell pepper, chopped; 2 cloves Garlic, minced; 0.5 tsp Ground coriander; 0.25 tsp Black pepper; 1 tbsp Extra virgin olive oil; 0.5 cup Beef broth, low-sodium; 2 tbsp Fresh cilantro, chopped

Step-by-Step Instructions

1
Cut biltong into thin strips (approximately 2-3cm) to break down the dried meat fibers.
2
Heat olive oil in a large pan over medium heat; sauté onion and garlic for 2-3 minutes until fragrant.
3
Add green pepper and sauté for 3 minutes until slightly softened.
4
Stir in diced tomato, coriander, and black pepper; cook for 2 minutes.
5
Add biltong strips and beef broth to the pan; bring to a gentle simmer.
6
Simmer uncovered for 10-12 minutes, stirring occasionally, until flavors meld and liquid slightly reduces.
7
Taste and adjust seasoning; garnish with fresh cilantro if desired and serve warm.

*Pro Tips

1
Biltong is already salted, so taste before adding additional salt to avoid over-seasoning.
2
Slice biltong thinly against the grain for faster rehydration in the broth.
3
Serve this as a standalone stew or alongside steamed leafy greens for additional fiber.

Why It's Diabetic-Friendly

This dish is diabetic-friendly because biltong is a zero-carb, high-protein lean meat that provides sustained satiety without blood-sugar spikes. The vegetables (tomato, pepper, onion) are low-glycemic and add fiber and micronutrients. Olive oil provides heart-healthy monounsaturated fats that slow carbohydrate absorption. The overall meal has minimal refined carbohydrates, stable protein-to-fat ratio, and supports steady glucose levels.

⚠️ This recipe is AI-generated and screened for general diabetic suitability. It is not medical advice and has not been individually reviewed by a clinician. Ingredient choices and portion sizes affect blood glucose differently for each person — confirm with your doctor or registered dietitian before relying on it, especially if you take insulin or other glucose-lowering medication.

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