Recipes: Savory Stews and Crock-Pot® Meals

the recipes

november 2000

Savory Stews and Crock-Pot® Meals

Savory Pot Roast with Vegetables

(makes 6 servings with beef leftovers)

1	3 pound (1.44 kg) boneless beef chuck roast, tied and trimmed of all fat
	freshly ground pepper to taste
	olive oil cooking spray
3	large carrots, peeled and cut into sticks about 1 inch (2.5 cm) wide and 2 inches (5 cm) long
3	large ribs celery, cut into pieces 2 inches (5 cm) long
1	large yellow onion, peeled and cut into 12 equal pieces
3	large cloves garlic, thinly sliced
1	cup (240 ml) dry red wine or fat-free, no-salt-added canned beef broth
1/3	cup (74 g) low-sodium tomato paste
1 1/2	tablespoons (23 g) Dijon mustard
1/2	teaspoon (2.5 ml) crushed dried thyme
2	large bay leaves
	salt (optional)
1 1/2	tablespoons (23 g) cornstarch, mixed with 2 tablespoons (30 ml) water

Rinse roast and pat dry with paper towels. Sprinkle both sides with pepper.
Lightly coat a heavy skillet with cooking spray and place over medium-high heat. Add roast and sear until well browned on all sides, about 8 minutes total cooking time.
In a 4-quart (4 l) or larger crockery slow-cooker, combine carrots, celery, onion, and garlic. Place browned roast on top of the vegetables.
In a large mixing cup, combine wine, tomato paste, Dijon mustard, thyme, and bay leaves. Pour over roast and vegetables. Cover and cook until roast is very tender when pierced with a fork, about 8 to 9 hours on LOW or 4 to 5 hours on HIGH.
When beef is done, transfer the roast to a heated serving platter.
If cooking on LOW, turn the slow-cooker on HIGH. Skim any fat from the surface of the sauce. Add salt (if using). Pour the blended cornstarch mixture into the cooker and cook, stirring often, until sauce is bubbling, 10 to 15 minutes.
Using a slotted spoon, remove vegetables from sauce and arrange around the roast. Transfer sauce to a gravy boat to pass alongside.
To serve, carve the beef against the grain into thin slices. Serve at once.

Per serving (4 ounces {120 g} beef plus 1/6 of the vegetables and 3 tablespoons {45 ml} of the sauce):	315 calories (26% calories from fat), 41 g protein, 10 g total fat (3.3 g saturated fat), 15 g carbohydrates, 3 g dietary fiber, 119 mg cholesterol, 220 mg sodium
Diabetic exchanges:	4 lean protein, 1 carbohydrate (vegetable)

Horseradish Mashed Potatoes

(makes 6 servings)

1 1/2	pounds russet potatoes, peeled and cut into chunks
about 1/2	cup (120 ml) skim milk
2	teaspoons (8 g) reduced-fat margarine
1/2	tablespoon (8 g) prepared horseradish, or to taste
	salt (optional)
	freshly ground pepper to taste

Put potatoes in a medium sauce and cover with cold water. Bring to a boil over high heat. Reduce heat and simmer until potatoes are tender, about 15 to 20 minutes.
Meanwhile, place milk and margarine in a glass measuring cup and microwave on HIGH for about 45 seconds, until milk is hot and margarine has melted.
Drain potatoes and mash with a potato masher or electric mixer. Beat in warmed milk mixture, whipping until potatoes have desired consistency. Stir in horseradish, salt (if using), and pepper.
Transfer potatoes to a serving bowl; serve hot.

Per serving:	104 calories (8% calories from fat), 3 g protein, 1 g total fat (0.2 g saturated fat), 22 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 36 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

Endive, Watercress, and Apple Salad

(makes 6 servings)

2	heads Belgian endive, separated into leaves, washed and drained on paper towels
1	bunch watercress, tough stems removed, washed and drained on paper towels
1	large Gala apple, cored and thinly sliced
1	tablespoon (15 ml) fresh lemon juice
2	tablespoons (30 ml) olive oil
1/4	teaspoon (1.25 ml) salt
2	tablespoons (30 ml) red wine vinegar

Put endive and watercress in a salad bowl. Toss apple slices with lemon juice and add to salad bowl. Drizzle salad with olive oil.
Working over the bowl, place salt in a large spoon. Add vinegar and beat with a fork, tipping the spoon to drizzle over the salad as you're beating.
Toss and serve on individual salad plates.

Per serving:	67 calories (59% calories from fat), 1 g protein, 5 g total fat (0.6 g saturated fat), 7 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 106 mg sodium
Diabetic exchanges:	1/2 carbohydrate (fruit), 1 fat

Grapes

Arrange bunches of red, green, and black grapes in a large decorative bowl. Figure 15 grapes per 1 carbohydrate exchange.

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