Hot Beef Sandwiches
34g CARB
Serves 4
Hands On 30 min.
Total 2 hr.
- Nonstick cooking spray
- 1 lb. beef stew meat, trimmed of fat and cut into 1-inch cubes
- 1 14.5-oz. can unsalted beef broth
- 3 cloves garlic, minced
- ½ tsp. salt
- ¼ tsp. black pepper
- 2 cups 1-inch cubes peeled russet potatoes
- 2 cups small cauliflower florets
- ½ cup chopped carrot
- ¼ cup light sour cream
- ⅛ tsp. black pepper
- ¼ cup cold water
- 2 Tbsp. all-purpose flour
- 4 slices whole grain country-style bread, toasted
- ¼ cup sliced green onions
1. Coat a medium saucepan with cooking spray. Brown the stew meat, half at a time, over medium-high. Return all beef to pan. Add broth, two cloves of the garlic ¼ tsp. of the salt, and the ¼ tsp. pepper. Bring to boiling; reduce heat. Simmer, covered, about 1½ hours or until very tender.
2. Meanwhile, in a separate medium saucepan combine potatoes and the remaining one clove garlic. Add enough water to cover by 1 inch. Bring to boiling; reduce heat. Simmer, covered, 5 minutes. Add cauliflower and carrot. Return to boiling; reduce heat. Simmer, covered, about 10 minutes more or until vegetables are very tender. Drain well.
3. In a large bowl combine vegetable mixture, sour cream, the remaining ¼ tsp. salt, and the ⅛ tsp. pepper. Mash mixture until light and fluffy.
4. Using a slotted spoon, remove meat from pan. Shred beef using two forks. If desired, strain beef cooking liquid through a fine-mesh sieve. Measure 1 cup liquid; return to pan and discard remaining liquid. In a small bowl stir together the cold water and flour until smooth. Stir into cooking liquid in pan. Cook and stir over medium until thickened and bubbly; cook and stir 1 minute more. Return shredded meat to pan; stir to combine.
5. Serve vegetable mash over toasted bread. Top with beef mixture. Sprinkle with green onions.
PER SERVING (1 open-face sandwich each) cal 335, fat 8 g (3 g sat. fat), chol 77 mg, sodium 555 mg, carb 34 g (5 g fiber, 4 g sugars), pro 33 g
