is served on the side.
Serves 8
Ingredients
4 large onions, thinly sliced
1 â 2 tablespoon butter
1 â 2 tablespoon olive oil
1 â 2 teaspoon sugar
3 tablespoons flour
2 quarts beef or chicken stock
Place the onions, butter, oil, sugar, and flour into a 4-quart slow cooker. Cook on high for 40 minutes.
Add the stock and reduce to low. Cook for 8 hours.
Per Serving
Calories: 140
Fat: 4.5 g
Protein: 7 g
Sodium: 350 mg
Fiber: 1 g
Carbohydrates: 19 g
Cheese Toast
Place 4 thin slices of Italian bread on a baking sheet. Sprinkle each with a teaspoon of shredded reduced-fat Italian mixed cheese or Swiss cheese. Bake for 10 minutes at 350°F.
Texas Firehouse Chili
This no-bean chili is similar to dishes entered into firehouse chili cook-offs all over Texas.
Serves 4
Ingredients
1 pound cubed lean beef
2 tablespoons onion powder
1 tablespoon garlic powder
2 tablespoons Mexican-style chili powder
1 tablespoon paprika
1 â 2 teaspoon oregano
1 â 2 teaspoon freshly ground black pepper
1 â 2 teaspoon white pepper
1 â 2 teaspoon cayenne pepper
1 â 2 teaspoon chipotle pepper
8 ounces tomato sauce
Quickly brown the beef in a nonstick skillet. Drain off any excess grease.
Add the meat and all of the remaining ingredients to a 4-quart slow cooker. Cook on low up to 10 hours.
Per Serving
Calories: 260
Fat: 12 g
Protein: 25 g
Sodium: 430 mg
Fiber: 3 g
Carbohydrates: 12 g
Rouladen
Rouladen is a German dish that has many variations; this one is simply delicious!
Serves 4
Ingredients
1 â 4 cup red wine
1 cup water
4 very thin round steaks (about 3 â 4 pound total)
2 tablespoons grainy German-style mustard
1 tablespoon lean bacon crumbles (optional)
4 dill pickle spears
Pour the wine and water into the bottom of an oval 4-quart slow cooker.
Place the steaks horizontally on a platter. Spread 1 â 2 tablespoon mustard on each steak and sprinkle with one-quarter of the bacon crumbles. Place one of the pickle spears on one end of each steak. Roll each steak toward the other end, so it looks like a spiral. Place on a skillet seam-side down. Cook for 1 minute, then use tongs to flip the steaks carefully and cook the other side for 1 minute.
Place each roll in a single layer in the water-wine mixture. Cook on low for 1 hour. Remove the rolls, discarding the cooking liquid.
Per Serving
Calories: 180
Fat: 7 g
Protein: 20 g
Sodium: 970 mg
Fiber: <1 g
Carbohydrates: 7 g
Roulade Rules
Roulade, the generic term for steak wrapped around a savory filling, works best with steaks that are approximately 1 â 8 thick, 8â10 long, and 5 wide. Look for them in the meat section labeled as ârolling steaks,â or ask the butcher to specially cut some. They are a great way to enjoy red meat in small portions.
Mongolian Beef
This homemade version is lower in fat and sodium than the Chinese takeout favorite.
Serves 6
Ingredients
3 pounds lean beef bottom roast, extra fat removed
3 cloves garlic, grated
1 knob peeled fresh ginger, grated
1 medium onion, thinly sliced
1 â 2 cup water
1 â 2 cup low sodium soy sauce
2 tablespoons black vinegar
2 tablespoons hoisin sauce
1 tablespoon five-spice powder
1 tablespoon cornstarch
1 teaspoon red pepper flakes
1 teaspoon sesame oil
Place all ingredients in a 4-quart oval slow cooker. Cover and cook for 5 hours on low or until the meat is thoroughly cooked through and tender.
Remove the roast to a cutting board. Slice thinly and return it to the slow cooker. Cook for an additional 20 minutes on high. Stir the meat and the sauce before serving.
Per Serving
Calories: 490
Fat: 27 g
Protein: 49 g
Sodium: 930 mg
Fiber: <1 g
Carbohydrates: 10 g
Beef and Guinness Stew
This stew is filled with vegetables and is very flavorful. The small amounts of sugar and cocoa eliminate the bitterness occasionally found in similar stews without being detectable.
Serves 8
Ingredients
2 teaspoons canola oil
1 large onion,
Serves 8
Ingredients
4 large onions, thinly sliced
1 â 2 tablespoon butter
1 â 2 tablespoon olive oil
1 â 2 teaspoon sugar
3 tablespoons flour
2 quarts beef or chicken stock
Place the onions, butter, oil, sugar, and flour into a 4-quart slow cooker. Cook on high for 40 minutes.
Add the stock and reduce to low. Cook for 8 hours.
Per Serving
Calories: 140
Fat: 4.5 g
Protein: 7 g
Sodium: 350 mg
Fiber: 1 g
Carbohydrates: 19 g
Cheese Toast
Place 4 thin slices of Italian bread on a baking sheet. Sprinkle each with a teaspoon of shredded reduced-fat Italian mixed cheese or Swiss cheese. Bake for 10 minutes at 350°F.
Texas Firehouse Chili
This no-bean chili is similar to dishes entered into firehouse chili cook-offs all over Texas.
Serves 4
Ingredients
1 pound cubed lean beef
2 tablespoons onion powder
1 tablespoon garlic powder
2 tablespoons Mexican-style chili powder
1 tablespoon paprika
1 â 2 teaspoon oregano
1 â 2 teaspoon freshly ground black pepper
1 â 2 teaspoon white pepper
1 â 2 teaspoon cayenne pepper
1 â 2 teaspoon chipotle pepper
8 ounces tomato sauce
Quickly brown the beef in a nonstick skillet. Drain off any excess grease.
Add the meat and all of the remaining ingredients to a 4-quart slow cooker. Cook on low up to 10 hours.
Per Serving
Calories: 260
Fat: 12 g
Protein: 25 g
Sodium: 430 mg
Fiber: 3 g
Carbohydrates: 12 g
Rouladen
Rouladen is a German dish that has many variations; this one is simply delicious!
Serves 4
Ingredients
1 â 4 cup red wine
1 cup water
4 very thin round steaks (about 3 â 4 pound total)
2 tablespoons grainy German-style mustard
1 tablespoon lean bacon crumbles (optional)
4 dill pickle spears
Pour the wine and water into the bottom of an oval 4-quart slow cooker.
Place the steaks horizontally on a platter. Spread 1 â 2 tablespoon mustard on each steak and sprinkle with one-quarter of the bacon crumbles. Place one of the pickle spears on one end of each steak. Roll each steak toward the other end, so it looks like a spiral. Place on a skillet seam-side down. Cook for 1 minute, then use tongs to flip the steaks carefully and cook the other side for 1 minute.
Place each roll in a single layer in the water-wine mixture. Cook on low for 1 hour. Remove the rolls, discarding the cooking liquid.
Per Serving
Calories: 180
Fat: 7 g
Protein: 20 g
Sodium: 970 mg
Fiber: <1 g
Carbohydrates: 7 g
Roulade Rules
Roulade, the generic term for steak wrapped around a savory filling, works best with steaks that are approximately 1 â 8 thick, 8â10 long, and 5 wide. Look for them in the meat section labeled as ârolling steaks,â or ask the butcher to specially cut some. They are a great way to enjoy red meat in small portions.
Mongolian Beef
This homemade version is lower in fat and sodium than the Chinese takeout favorite.
Serves 6
Ingredients
3 pounds lean beef bottom roast, extra fat removed
3 cloves garlic, grated
1 knob peeled fresh ginger, grated
1 medium onion, thinly sliced
1 â 2 cup water
1 â 2 cup low sodium soy sauce
2 tablespoons black vinegar
2 tablespoons hoisin sauce
1 tablespoon five-spice powder
1 tablespoon cornstarch
1 teaspoon red pepper flakes
1 teaspoon sesame oil
Place all ingredients in a 4-quart oval slow cooker. Cover and cook for 5 hours on low or until the meat is thoroughly cooked through and tender.
Remove the roast to a cutting board. Slice thinly and return it to the slow cooker. Cook for an additional 20 minutes on high. Stir the meat and the sauce before serving.
Per Serving
Calories: 490
Fat: 27 g
Protein: 49 g
Sodium: 930 mg
Fiber: <1 g
Carbohydrates: 10 g
Beef and Guinness Stew
This stew is filled with vegetables and is very flavorful. The small amounts of sugar and cocoa eliminate the bitterness occasionally found in similar stews without being detectable.
Serves 8
Ingredients
2 teaspoons canola oil
1 large onion,
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