.
Crockpot Family Swiss Steak
(makes 6 servings)
2 tablespoons (18 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) crushed dried thyme
1/4 teaspoon (1.25 ml) sweet paprika
1 1/2 pounds (720 g) boneless beef round steak,
cut 1 inch (2.5 cm) thick
1 tablespoon (15 ml) Worcestershire sauce
canola oil cooking spray
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 cup (120 ml) reduced-sodium canned beef broth
In a small bowl, combine flour, thyme, and paprika.
Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge
in flour mixture.
Lightly coat a large nonstick skillet with cooking
spray. Place on stove over medium-high heat. Add steak pieces and brown
on both sides, about 5 minutes per side.
Transfer steak pieces to a 3-quart (3-liter) or
larger crockery slow cook. Top with garlic slices, celery, onions, and
tomatoes. Pour beef broth over the top. Do not stir.
Cover and cook on low for 8 to 10 hours or on high
for 4 to 5 hours.
To serve, transfer steak pieces and vegetables
to a heated serving platter. Spoon any pan juices over the top and serve
at once.
Per serving: 191 calories (21% calories from
fat), 28 g protein, 4 g total fat (1.4 g saturated fat), 8
g carbohydrates, 2 g dietary fiber, 71 mg cholesterol, 102 mg sodium
Diabetic exchanges: 3
.
  
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)
.
Broiled Asian Steak
(makes 4 servings with planned-overs)
Marinade:
1 garlic clove, minced
1 tablespoon (15 ml) canola oil
1 tablespoon (15 ml) fresh lemon juice
1 teaspoon (5 ml) Worcestershire sauce
1 teaspoon (5 ml) soy sauce
1 teaspoon (5 ml) wasabi paste (Japanese horseradish)
or 2 teaspoons (10 ml) prepared horseradish
1/4 teaspoon (1.25 ml) fresh ground pepper
few drops liquid hot pepper sauce
2 pounds (960 g) top round steak, cut 1-inch (2.5
cm) thick and trimmed of all fat
In a shallow glass dish, combine marinade ingredients,
mixing well. Using a sharp knife, score the steak in a diamond pattern,
cutting about 1/8-inch (0.5 cm) deep. Place steak in dish; turn to coat
both sides with marinade. Let stand for 30 minutes, turning steak several
times.
Preheat broiler or light the grill. Drain off marinade
into a small pan. Set aside. Broil or grill, 4 inches (10 cm) from source
of heat, to desired doneness, turning once. Cut to test (it will take 8
to 10 minutes for medium-rare).
Bring reserved marinade to a boil over high heat.
To serve, cut steak across the grain into thin, slanted slices. Arrange
half of the steak slices on a heated serving platter and nap with hot marinade.
Wrap remaining steak slices in aluminum foil; refrigerate to use in day
2.
Per serving: 204 calories (35% calories from
fat), 31 g protein, 8 g total fat (2.2 g saturated fat), 1
g carbohydrate, 0 dietary fiber, 77 mg cholesterol, 131 mg sodium
Exchanges: 4 lean meat
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