Recipes: Quick Meals with Few Ingredients

the recipes

january 2003

Quick Meals with Few Ingredients

Beef Brisket in Red Wine with Onion Sauce

(Makes 8 servings with leftovers)

1	3 1/3 pound first cut of flat brisket, fat removed
2	large onions, sliced to make rings
3	cloves garlic, sliced
2	bay leaves
1/4	teaspoon kosher salt (if using)
	freshly grated pepper
3/4	cup dry, full bodied red wine

Preheat oven to 325° F.
In a non-stick covered roasting pan over medium-high heat, brown the meat on both sides. Lower heat and cover with onion rings, garlic, and bay leaves, Season with salt (if using) and pepper. Pour wine into pan and bring to a simmer. Roast, covered, in the oven for about 2 1/2 hours until the meat is fork tender.
Remove meat from pan. Strain the vegetables and push solids into the sauce. Remove the bay leaves and discard. Replace the meat into the sauce and keep hot until ready to serve.
Carve the brisket across the grain into thin slices, and pass the sauce.

Per 4-ounce cooked serving:	250 calories (27% calories from fat), 37 g protein, 7 g total fat (2.4 g saturated fat), 3 g carbohydrate, 1 g dietary fiber, 111 mg cholesterol, 76 mg sodium, 412 mg potassium
Diabetic exchanges:	4 lean protein

Baked Apple Slices

(makes 4 servings)

2	tart apples, peeled and sliced thin
	butter-flavored refrigerated cooking spray
	one-to-one sugar substitute to taste (start with 1 tablespoon)
	juice of 1 lemon
1/8	teaspoon ground cinnamon

Pre heat oven to 375°F.
Place the sliced apples in a bowl. Coat with the cooking spray, sugar substitute, lemon juice and cinnamon. Toss well.
Place in baking dish or pie plate that you have coated with cooking spray. Bake until done, about 50 minutes, covering with foil if the apples brown too quickly.

Per serving:	40 calories (0% calories from fat), 0 protein, 0 total fat (0 saturated fat), 11 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 0 sodium, 87 mg potassium
Diabetic exchanges:	1/2 carbohydrate (fruit)

Roasted Potatoes

(makes 4 servings)

2	potatoes, such as Yukon Gold or Russet, cleaned
	olive oil cooking spray
1/4	teaspoon paprika
	Freshly grated pepper
1/4	teaspoon kosher salt

Preheat oven to 375° F.
Cut the unpeeled potatoes into lengthwise quarters. Coat the potatoes with cooking spray, and toss with paprika, pepper and salt.
Roast in oven, turning to brown all sides, recoating with cooking spray when turning, for 50 minutes or until done.

Per serving:	50 calories (0% calories from fat), 2 g protein, 0 total fat (0 saturated fat), 13 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 118 mg sodium, 363 mg potassium
Diabetic exchanges:	1 carbohydrate (bread/starch)

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