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Life After Brown
What's Cookin' ??
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<blockquote data-quote="moreluck" data-source="post: 671658" data-attributes="member: 1246"><p><strong>Drunken Beef Goulash</strong></p><p></p><p>Adding a can of beer instead of water or other liquids to this hearty dish gives it personality and a subtle pub-like taste and aroma.</p><p></p><p>From <em><span style="color: #3771a4"><u>The Heart-Smart Diabetes Kitchen</u></span></em>, p. 177</p><p></p><p></p><p>Serves: 4; Serving size: 1 cup</p><p></p><p><strong>Ingredients</strong></p><p>Canola oil cooking spray</p><p>1 Tbsp canola oil</p><p>3/4 lb trimmed beef stew meat, cut into 1-inch pieces</p><p>1 cup chopped onions</p><p>1 cup chopped green pepper</p><p>1 package (8 ounces) sliced mushrooms</p><p>1 can (12 ounces) lager beer</p><p>2 tsp Worcestershire sauce</p><p>1/2 tsp dried oregano leaves</p><p>1/2 of 6 oz can tomato paste</p><p>1-1 1/4 tsp sugar</p><p>1/2 tsp salt</p><p></p><p><strong>Preparation</strong></p><ol> <li data-xf-list-type="ol">Spray a 3 1/2 to 4 quart slow cooker with canola cooking spray.</li> <li data-xf-list-type="ol">Heat canola oil in a large nonstick skillet over medium-high heat. Add beef and cook until browned on the edges, about 4 minutes, stirring frequently. Place in the slow cooker and top with onions, peppers and mushrooms.</li> <li data-xf-list-type="ol">Add half of beer, Worcestershire sauce, oregano, and tomato paste. Cook and stir for 30 seconds until well blended. Add to slow cooker with remaining beer. Cover tightly and cook on high setting for 4 1/2-5 hours or on low setting for 9-10 hours until beef is very tender. Add sugar and salt and let stand for 15 minutes for flavors to blend.</li> </ol><p><strong>Fast tip:</strong> Trim the fat off of the beef chuck. Using canola oil instead of the beef fat reduces the saturated fats and gives the beef a rich brown color. If desired, serve this dish over 2 cups prepared frozen mashed potatoes, omitting any salt or fat.</p><p><strong>Nutrition Information</strong></p><p>Exchanges/Choices</p><p>1/2 Carbohydrate</p><p>2 Vegetable</p><p>2 Lean meat</p><p>1/2 Fat</p><p>Calories: 195</p><p> Calories from Fat: 65</p><p>Total Fat: 7.0 g</p><p> Saturated Fat: 1.3 g</p><p> Trans Fat: 0.0 g</p><p>Cholesterol: 40 mg</p><p>Sodium: 370 mg</p><p>Total carbohydrate: 17 g</p><p> Dietary Fiber: 3 g</p><p> Sugars: 9 g</p><p>Protein: 17 g</p></blockquote><p></p>
[QUOTE="moreluck, post: 671658, member: 1246"] [B]Drunken Beef Goulash[/B] Adding a can of beer instead of water or other liquids to this hearty dish gives it personality and a subtle pub-like taste and aroma. From [I][COLOR=#3771a4][U]The Heart-Smart Diabetes Kitchen[/U][/COLOR][/I], p. 177 Serves: 4; Serving size: 1 cup [B]Ingredients[/B] Canola oil cooking spray 1 Tbsp canola oil 3/4 lb trimmed beef stew meat, cut into 1-inch pieces 1 cup chopped onions 1 cup chopped green pepper 1 package (8 ounces) sliced mushrooms 1 can (12 ounces) lager beer 2 tsp Worcestershire sauce 1/2 tsp dried oregano leaves 1/2 of 6 oz can tomato paste 1-1 1/4 tsp sugar 1/2 tsp salt [B]Preparation[/B] [LIST=1] [*]Spray a 3 1/2 to 4 quart slow cooker with canola cooking spray. [*]Heat canola oil in a large nonstick skillet over medium-high heat. Add beef and cook until browned on the edges, about 4 minutes, stirring frequently. Place in the slow cooker and top with onions, peppers and mushrooms. [*]Add half of beer, Worcestershire sauce, oregano, and tomato paste. Cook and stir for 30 seconds until well blended. Add to slow cooker with remaining beer. Cover tightly and cook on high setting for 4 1/2-5 hours or on low setting for 9-10 hours until beef is very tender. Add sugar and salt and let stand for 15 minutes for flavors to blend. [/LIST] [B]Fast tip:[/B] Trim the fat off of the beef chuck. Using canola oil instead of the beef fat reduces the saturated fats and gives the beef a rich brown color. If desired, serve this dish over 2 cups prepared frozen mashed potatoes, omitting any salt or fat. [B]Nutrition Information[/B] Exchanges/Choices 1/2 Carbohydrate 2 Vegetable 2 Lean meat 1/2 Fat Calories: 195 Calories from Fat: 65 Total Fat: 7.0 g Saturated Fat: 1.3 g Trans Fat: 0.0 g Cholesterol: 40 mg Sodium: 370 mg Total carbohydrate: 17 g Dietary Fiber: 3 g Sugars: 9 g Protein: 17 g [/QUOTE]
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