Where's the Beef?

It's Friday of a three-day weekend. (Monday is Martin Luther King Jr. Day.) And while many people have the day off, I'll be posting here.

And now, for today's six recipes to help you through the weekend. Enjoy!

HARVEST BEEF STEW

This is from Diabetic Connect, and begins, “This is a hearty stew sure to keep you warm during cold autumn nights.”

To view this online, click here.

Ingredients

2 lbs chuck beef chunks

2 TBSP olive oil

28 oz canned diced tomatoes in juice

1 medium onion, chopped

3 cups diced red potatoes

2 cups diced carrots

3 stalks of celery, diced

5 cloves of garlic, finely chopped

4 cups water

3 TBSP balsamic vinegar

3 TBSP chopped fresh parsley

1 TBSP italian seasoning

Salt and pepper to taste (salt optional)

Directions

Heat oil over medium high heat in a large skillet. Brown the beef for 2-3 minutes, not worrying about it cooking through.

Pour the beef, diced tomatoes with juice, and all the remaining ingredients into the crockpot.

Cook over low heat for 6-8 hours.

Nutritional Facts: Servings: 12; For 1 serving of soup excluding salt: Calories 269; Saturated Fat 5 g; Sodium 414 mg; Carbohydrates 13 g; Dietary Fiber 2 g; Protein 19 g

QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES

This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1305.shtml

Makes 8 servings

Ingredients

1 beef Eye of Round Roast (2 pounds)

1/2 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/8 teaspoon pepper

3 medium zucchini, sliced (1/2-inch)

1 tablespoon olive oil

1 teaspoon lemon juice

1/2 teaspoon dried basil

1/2 cup cherry tomatoes halves

Directions

Heat oven to 325F.

Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.

Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.

Roast in 325F oven 1-1/4 hours for medium rare doneness.

Remove roast when meat thermometer registers 135F.

Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)

Increase oven temperature to 425F.

Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.

Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.

Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g

ITALIAN BRAISED BEEF ROAST

This recipe begins, “Cooking food for a long period of time in an amount of liquid, covered, is known as braising. Braising usually involves a large piece of meat that is browned in some oil or fat before being combined with liquid and cooked either on the stovetop or in the oven.”

Makes 8 servings

Source: TBC

Find this recipe at: http://diabeticgourmet.com/recipes/html/1306.shtml

Ingredients

1 beef Shoulder Roast Boneless (2-1/2 to 3 pounds)

1/4 cup all-purpose flour

2 tablespoons olive oil

1/4 cup balsamic vinegar

2 small onions, halved, sliced

4 medium shallots, sliced

1/4 cup chopped pitted dates

1/2 teaspoon salt

1/4 to 1/2 teaspoon black pepper

Directions

Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.

Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil.

Cover tightly and cook in 325F oven 2-1/4 to 3-1/4 hours or until pot roast is fork-tender.

Remove pot roast; keep warm.

Cook liquid and vegetables over medium-high heat to desired consistency.

Carve pot roast. Serve with sauce.

Nutritional Information Per Serving: Calories: 283; Protein: 34 g; Fat: 12 g; Sodium: 214 mg; Cholesterol: 104 mg; Saturated Fat: 3 g; Dietary Fiber: 1 g; Carbohydrates: 10 g

CHIPOTLE PEPPER JACK SLIDERS

This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”

Makes 8 sliders (mini-burgers)

View online: http://diabeticgourmet.com/recipes/html/1227.shtml

Ingredients

1 pound Ground Beef (96% lean)

9 small whole wheat hamburger buns, split, divided

1 clove garlic, minced

1/2 teaspoon ground chipotle chili powder

2 slices pepper Jack cheese, cut in quarters

Directions

Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.

Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.

Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.

Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.

Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g

SLOW-COOKED SICILIAN POT ROAST

Yield: 8 servings

Source: The Complete Diabetes Prevention Plan

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=744

View recipe with photo: http://diabeticgourmet.com/recipes/html/744.shtml

Ingredients

2-1/2 pound well-trimmed top round roast or flat half brisket

1/2 teaspoon coarsely ground black pepper

2 cups sliced fresh mushrooms

1 cup chopped onions

1 cup chopped red or green bell peppers or 1 cup roasted bell peppers, drained and chopped

14-1/2 ounce can diced Italian-style tomatoes, undrained

6-ounce can tomato paste with roasted garlic or Italian seasonings

Directions

Rinse the meat with cool water and pat it dry with paper towels. Sprinkle both sides with some of the pepper.

Coat a large nonstick skillet with nonstick cooking spray and preheat over medium-high heat.

Place the meat in the skillet and cook for 2 to 3 minutes on each side, until nicely browned.

Place the mushrooms, onions, and bell peppers in a 3-quart slow cooker and top with the roast. Pour the tomatoes over the meat. Cover and cook on high for 5 hours or on low for 10 hours, until the meat is very tender.

Remove the roast to a serving platter and cover loosely with aluminum foil to keep warm. Add the tomato paste to the remaining slow cooker mixture and stir to mix well.

Slice the roast across the grain and serve hot accompanied by the sauce. Serve with pasta if desired.

Nutritional Information Per Serving: Calories: 221; Protein: 29 g; Fat: 5.7 g; Sodium: 440 mg; Cholesterol: 80 mg; Saturated Fat: 1.7 g; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 3 Lean Meat, 2 Vegetable

MUSHROOM MEATLOAF

Yield: 8 servings

Source: Secrets of Good-Carb Low-Carb Living

View recipe: http://diabeticgourmet.com/recipes/html/739.shtml

Ingredients

1-1/2 pounds 95-percent-lean ground beef or ground turkey

2 cups very finely chopped fresh mushrooms

3/4 cup very finely chopped onion

3/4 cup quick-cooking (1-minute) oats

8-ounce can tomato sauce with roasted garlic or Italian herbs

1/4 cup plus 2 tablespoons fat-free egg substitute

1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley

1/2 teaspoon coarsely ground black pepper

1/2 teaspoon salt

Directions

Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.

Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.

Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.

Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.

Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable