Beef-Vegetable Ragout
19g CARB
Serves 8
hands on 30 min.
slow cook 8 hr. 5 min..
- 1½ lb. boneless beef chuck roast
- Nonstick cooking spray
- 3 cups sliced fresh cremini or button mushrooms
- 1 cup chopped onion
- 4 cloves garlic, minced
- ½ tsp. salt
- ½ tsp. black pepper
- ¼ cup quick-cooking tapioca, crushed
- 2 14.5-oz. cans 50%-less-sodium beef broth
- ½ cup port or dry sherry (optional)
- 4 cups sugar snap pea pods, trimmed if desired
- 2 cups cherry tomatoes, halved
- 4 cups hot cooked multigrain noodles (optional)
1. Trim fat from meat. Cut meat into ¾-inch pieces. Lightly coat a 10-inch nonstick skillet with cooking spray; heat skillet over medium-high. Cook meat, half at a time, in hot skillet until browned.
2. In a 3½- or 4-qt. slow cooker combine the next five ingredients (through pepper). Sprinkle with tapioca. Add meat. Pour broth and, if desired, port over mixture in cooker.
3. Cover and cook on low 8 to 10 hours or high 4 to 5 hours. If slow cooker is on low, turn to high. Stir in sugar snap peas. Cover and cook about 5 minutes more or until peas are tender. Stir in cherry tomatoes. If desired, serve meat mixture over hot cooked noodles.
PER SERVING (1 cup each) cal 208, fat 4 g (1 g sat. fat), chol 50 mg, sodium 401 mg, carb 19 g (4 g fiber, 3 g sugars), pro 24 g
