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| Mile-High Shredded Beef Sandwiches by Miriam Christophel and Mary Seielstad |
| Ideal slow cooker size: 4-quart. |
| 1 3-pound chuck roast or round steak, trimmed of fat 2 tablespoons oil 1 cup chopped onions 1/2 cup sliced celery 2 cups lower-sodium, 98 percent fat-free beef broth 1 garlic clove 3/4 cup ketchup 2 tablespoons brown sugar 2 tablespoons vinegar 1 teaspoon dry mustard 1/2 teaspoon chili powder 3 drops Tabasco sauce 1 bay leaf 1/4 teaspoon paprika 1/4 teaspoon garlic powder 1 teaspoon Worcestershire sauce |
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| In skillet brown both sides of meat in oil. Add onions
and celery and sauté briefly. Transfer to slow cooker. Add broth. Cover.
Cook on low six to eight hours, or until tender. Remove meat from cooker and
cool. Shred beef. Remove vegetables from cooker and drain, reserving 1 1/2 cups broth. Combine vegetables and meat. Return shredded meat and vegetables to cooker. Add broth and remaining ingredients and combine well. Cover. Cook on high one hour. Remove bay leaf. Pile into eight sandwich rolls and serve. Makes eight servings. |
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| Exchange List Values: Carbohydrate 1.0,
Meat, lean 3.0 Basic Nutritional Values: Calories 239 (Calories from Fat 88), Total Fat 10 gm (Saturated Fat 2.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.6 gm, Cholesterol 73 mg), Sodium 444 mg, Total Carbohydrate 12 gm, Dietary Fiber 1 gm, Sugars 8 gm, Protein 25 gm |
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| Recipe from Fix-It and
Forget-It Diabetic Cookbook (Good Books, 2005) by Phyllis Pellman Good with
the American Diabetes Association. |