CHAPTER 8

Beef

Serve with roasted potatoes.

INGREDIENTS | SERVES 4

1 pound rutabaga

2 pounds boneless bottom round roast

½ teaspoon salt

½ teaspoon ground black pepper

1 Vidalia or other sweet onion, sliced

2 bulbs fennel, sliced

Peel and cube the rutabaga. Cut any excess fat off the roast. Sprinkle the salt and pepper on all sides of the roast.
Heat a nonstick skillet for 30 seconds. Place the roast in the pan. Quickly sear each side of the roast, approximately 5 seconds per side.
Place the roast in a 4-quart slow cooker. Cover it with the onions, rutabaga, and fennel.
Cook on low for 6 hours or until desired doneness.

Internal Temperatures for Beef

Beef must reach a specific internal temperature, depending on your preference: medium rare, 145°F; medium, 160°F; and well done, 170°F. Use a probe thermometer to determine the internal temperature before you shut off the slow cooker.

Stuffed Cabbage

This is a wonderful dish to serve to guests. Although there is some preparation to do, you will have plenty of time to clean up before your guests arrive.

INGREDIENTS | SERVES 4

Water, as needed

1 large head cabbage

1 teaspoon butter

½ cup sliced onions

28 ounces canned whole tomatoes in purée

½ cup minced onions

1 egg

1½ cups cooked long-grain rice

½ tablespoon garlic powder

½ tablespoon paprika

1 pound 94% lean ground beef

Bring a large pot of water to boil. Meanwhile, using a knife, make 4 or 5 cuts around the core of the cabbage and remove the core. Discard the core and 2 layers of the outer leaves. Peel off 6–8 large whole leaves. Place the leaves in a steamer basket and allow them to steam over the boiling water for 7 minutes. Allow the leaves to cool enough to handle. Dice the remaining cabbage to equal ½ cup.
In a nonstick skillet, melt butter. Add sliced onions and diced cabbage, and sauté until the onions are soft. Add tomatoes. Break up tomatoes into small chunks using the back of a spoon. Simmer about 10–15 minutes. Ladle one-third of the sauce over the bottom of a 4-quart oval slow cooker.
Place the minced onions, egg, rice, spices, and beef into a medium-sized bowl. Stir to distribute all ingredients evenly.
Place a cabbage leaf with the open-side up and the stem part facing you on a clean work area. Add about ¼ cup filling to the leaf toward the stem. Fold the sides together, and then pull the top down and over the filling to form a packet. It should look like a burrito. Repeat until all the filling is gone.
Arrange the cabbage rolls, seam-side down, in a single layer in the slow cooker. Ladle about half of the remaining sauce over the rolls and repeat with a second layer. Ladle the remaining sauce over the rolls. Cover and cook on low for up to 10 hours.

Cottage Pie with Carrots, Parsnips, and Celery

Cottage Pie is similar to the more familiar Shepherd's Pie, but it uses beef instead of lamb. This version uses lots of vegetables and lean meat.

INGREDIENTS | SERVES 6

1 large onion, diced

3 cloves garlic, minced

1 carrot, diced

1 parsnip, diced

1 stalk celery, diced

1 pound 94% lean ground beef

1½ cups beef stock

½ teaspoon hot paprika

½ teaspoon crushed rosemary

1 tablespoon Worcestershire sauce

½ teaspoon dried savory

1/8 teaspoon salt

¼ teaspoon freshly ground black pepper

1 tablespoon cornstarch and 1 tablespoon water, mixed (if necessary)

¼ cup minced fresh parsley

2¾ cups plain mashed potatoes

Sauté the onions, garlic, carrots, parsnips, celery, and beef in a large nonstick skillet until the ground beef is browned. Drain off any excess fat and discard it. Place the mixture into a round 4-quart slow cooker. Add the stock, paprika, rosemary, Worcestershire sauce, savory, salt, and pepper. Stir.
Cook on low for 6–8 hours. If the meat mixture still looks very wet, create a slurry by mixing together 1 tablespoon cornstarch and 1 tablespoon water. Stir this into the meat mixture.
In a medium bowl, mash the parsley and potatoes using a potato masher. Spread on top of the ground beef mixture in the slow cooker. Cover and cook on high for 30–60 minutes or until the potatoes are warmed through.

Save Time in the Morning

Take a few minutes the night before cooking to cut up any vegetables you need for a recipe. Place them in an airtight container or plastic bag and refrigerate until morning. Measure any dried spices and place them in a small container on the counter until needed.

Rouladen

Rouladen is a German dish that has many variations; this one is simply delicious!

INGREDIENTS | SERVES 4

¼ cup red wine

1 cup water

4 very thin round steaks (about ¾ 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 ½ 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.

Roulade Rules

Roulade, the generic term for steak wrapped around a savory filling, works best with steaks that are approximately 1/8″ thick, 8″–10″ long, and 5″ wide. Look for them in the meat section labeled as “rolling steaks,” or ask the butcher to specially cut some. They are a great way to enjoy red meat in small portions.

Slimmed-Down Moussaka

This version of moussaka uses lean beef instead of higher-fat lamb, baked eggplant instead of fried, and a lighter version of béchamel sauce to create a dish that is authentic tasting but much lower in fat.

INGREDIENTS | SERVES 6

2 1-pound eggplants, peeled

Salt, as needed

1 teaspoon olive oil

1 large onion, diced

2 cloves garlic, minced

20 ounces whole tomatoes in purée

1 tablespoon tomato paste

½ teaspoon cinnamon

1 tablespoon minced oregano

1 tablespoon minced flat-leaf parsley

1 pound 94% lean ground beef

1 cup fat-free evaporated milk

1 tablespoon butter

1 egg

2 tablespoons flour

Slice the eggplants vertically into ¼″-thick slices. Place in a colander and lightly salt the eggplant. Allow to drain for 15 minutes. Meanwhile, preheat the oven to 375°F. Rinse off the eggplant slices and pat them dry. Arrange the slices in a single layer on two parchment paper-lined baking sheets. Bake for 15 minutes.
While prepping the eggplant, heat the oil in a nonstick skillet. Sauté the onion and garlic for 1 minute, then add the tomatoes, tomato paste, cinnamon, oregano, parsley, and ground beef. Break up the tomatoes into small chunks using the back of a spoon. Simmer, stirring occasionally, until the meat is browned and most of the liquid evaporates.
Ladle half of the sauce onto the bottom of a 4- or 6-quart oval slow cooker. Top with a single layer of eggplant, taking care to leave no gaps between slices. Top with remaining sauce. Top with another layer of eggplant. Cover with the lid and cook for 2½–3 hours on high or up to 6 hours on low.
In a small saucepan, whisk together the evaporated milk, butter, egg, and flour. Bring to a boil and then reduce the heat. Whisk until smooth.
Pour the sauce over the eggplant and cook an additional 1–1½ hours on high.

Slow Cooking with Eggplant

Salting eggplant draws out any extra liquid that might dilute the dish. It is not necessary to salt eggplant in all recipes, but if it is called for, don't skip that step. Similarly, some dishes will call for baking the egg-plant. This also helps to dry out the eggplant and ensures a velvety texture.

Better-Than-Takeout Mongolian Beef

This homemade version of the Chinese takeout favorite is lower in fat and sodium. Serve it over rice and sprinkle with diced green onion before serving.

INGREDIENTS | SERVES 6

3 pounds lean beef bottom roast, extra fat removed

3 cloves garlic, grated

1″ knob peeled fresh ginger, grated

1 medium onion, thinly sliced

½ cup water

½ 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.

Sauerbraten

This regional dish from Baltimore has a sweet and pickled taste that is uniquely satisfying.

INGREDIENTS | SERVES 8

1 teaspoon whole allspice

1 teaspoon mustard seeds

2 tablespoons whole black peppercorns

1 bay leaf

3 whole cloves

1¾ cups red wine vinegar

½ cup apple cider vinegar

1 teaspoon salt

1 tablespoon sugar

3½ pounds top round roast

2 onions, sliced

2 carrots, sliced

6 reduced-fat gingersnap cookies

Place the allspice, mustard seeds, peppercorns, bay leaf, and cloves in cheesecloth. Tie it closed with kitchen twine. Place it into a large resealable plastic bag. Add the vinegars, salt, sugar, and meat. Marinate overnight.
The next day place the entire contents of the bag along with the onions and carrots into a 4-quart slow cooker. Cook on low for 8–10 hours. During the last 30 minutes of cooking time, skim off any visible fat that may have risen to the top. Remove the bag of spices, add the gingersnaps, and turn the heat to high.
After the time is up, break the meat into chunks using a serving spoon. Serve hot, with dumplings on the side.

Baltimore-Style Potato Dumplings

In a large bowl, mix 4 cups plain mashed potatoes, 3 cups flour, ¾ teaspoon baking powder, 1 egg, and a pinch salt until a dough forms. Bring a large pot of water to a boil and add ice-cream scoops of dough to the water. Boil until they float to the top, about 5 minutes.

Tamale Pie

In a slight variation from the baked classic, this version of tamale pie features plump, moist cornmeal dumplings.

INGREDIENTS | SERVES 4

1 large onion, minced

1 pound 94% lean ground beef

1 jalapeño, minced

2 cloves garlic, minced

15 ounces canned diced tomatoes

10 ounces canned diced tomatoes with green chiles

15 ounces canned dark red kidney beans, drained and rinsed

4 chipotle peppers in adobo, minced

½ teaspoon hot Mexican chili powder

2/3 cup 2% milk

2 tablespoons canola oil

2 teaspoons baking powder

½ cup cornmeal

½ teaspoon salt

Sauté the onion, ground beef, jalapeño, and garlic until the ground beef is browned. Drain off any excess fat.
Pour the ground beef mixture into a 4-quart slow cooker. Add the tomatoes, beans, chipotle, and chili powder. Cook on low for 8 hours.
In a medium bowl, mix the milk, oil, baking powder, cornmeal, and salt. Drop in ¼-cup mounds in a single layer on top of the beef. Cover and cook on high for 20 minutes without lifting the lid. The dumplings will look fluffy and light when fully cooked.

Canned versus Fresh Tomatoes

While fresh tomatoes are delicious, canned tomatoes are a better choice in some recipes because they have already been cooked. Skins and seeds have been removed from canned tomatoes, which is also a bonus when seeds and skin might detract from the dish. There is also reason to believe that canned tomatoes are better sources of cancer-preventing lycopene simply because they are cooked, and that one can of crushed tomatoes or sauce is the equivalent of dozens of tomatoes.

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.

INGREDIENTS | SERVES 8

2 teaspoons canola oil

1 large onion, diced

2 parsnips, diced

2 carrots, diced

2 stalks celery, diced

3 cloves garlic, minced

2 russet potatoes, diced

2 tablespoons minced fresh rosemary

2 pounds lean top round roast, cut into 1″ cubes

1 tablespoon dark brown sugar

¼ teaspoon salt

½ teaspoon freshly ground black pepper

1 tablespoon baking cocoa

1 cup water

½ cup Guinness extra stout

½ cup frozen peas

Heat the oil in a large skillet. Sauté the onions, parsnips, carrots, celery, garlic, potatoes, rosemary, and beef until the ingredients begin to soften and brown. Drain any excess fat.
Add to a 4-quart slow cooker. Sprinkle with sugar, salt, pepper, and cocoa. Pour in the water and Guinness. Stir. Cook for 8–9 hours on low.
Add the frozen peas. Cover and cook an additional ½ hour on high. Stir before serving.

Choosing Cuts of Beef

Leaner cuts like top round are excellent choices for slow cooking because the long cooking time tenderizes them. Look for cuts that have minimal marbling and trim off any excess fat before cooking. Searing and sautéing are good ways to cook off some external fat before adding the meat to the slow cooker. Drain any excess fat.

Ropa Vieja

Serve this Cuban dish with yellow rice and Cuban Black Beans.

INGREDIENTS | SERVES 8

2 pounds top round roast

1 cubanelle pepper, diced

1 large onion, diced

2 carrots, diced

28 ounces canned crushed tomatoes

2 cloves garlic

1 tablespoon oregano

½ teaspoon cumin

½ cup sliced green olives stuffed with pimento

Place the roast, pepper, onions, carrots, tomatoes, garlic, oregano, and cumin into a 2-quart slow cooker. Cook on high for 7 hours. Add the olives and continue to cook for 20 minutes.
Shred the meat with a fork, then mash it with a potato masher until very well mixed.

Corned Beef and Cabbage

This slimmed-down version of corned beef and cabbage has more vegetables and slightly less meat but all of the flavor of the classic dish.

INGREDIENTS | SERVES 6

¾ pound corned beef brisket

1 head green cabbage, cut into wedges

2 carrots, sliced

2 parsnips, sliced

2 cups water

1 onion, sliced

1 teaspoon yellow mustard seeds

Trim excess fat off the brisket. Cut into 1″ cubes.
Add the brisket and all of the remaining ingredients to a 4-quart slow cooker. Cook on low for 10 hours.

Winter Borscht

Winter Borscht is a heartier version of Summer Borscht and is served hot. Try it with a dollop of sour cream.

INGREDIENTS | SERVES 6

¾ pound cubed lean top round beef

3½ cups shredded “Roasted” Beets

1 onion, diced

1 carrot, grated

½ teaspoon salt

½ teaspoon sugar

3 tablespoons red wine vinegar

½ teaspoon freshly ground black pepper

½ tablespoon dill seed

1 clove garlic, minced

1 cup shredded green cabbage

2 cups Roasted Vegetable Stock or beef broth

2 cups water

In a nonstick skillet, sauté the beef for 1 minute. Drain off any excess fat.
Place the beef and the remaining ingredients into a 4-quart slow cooker. Cook on low for 8 hours. Stir before serving.

Red Wine Pot Roast

A little bit of wine goes a long way in flavoring this simple one-crock meal. Using lean meat ensures grease-free vegetables.

INGREDIENTS | SERVES 6

1/3 cup red wine

½ cup water

4 red skin potatoes, quartered

3 carrots, cut into thirds

2 bulbs fennel, quartered

2 rutabagas, quartered

1 onion, sliced

4 cloves garlic, sliced

1½ pounds lean top round roast, excess fat removed

½ teaspoon salt

½ teaspoon freshly ground black pepper

Pour the wine and water into an oval 4-quart slow cooker. Add the potatoes, carrots, fennel, rutabagas, onions, and garlic. Stir.
Add the beef. Sprinkle with salt and pepper. Cook on low for 8 hours.
Remove and slice the beef. Use a slotted spoon to serve the vegetables. Discard the cooking liquid.

Taco Filling

Smoky hot chipotle peppers give this filling a rich spicy flavor. Try it with soft whole-grain tortillas and topped with lettuce, avocado, and tomato.

INGREDIENTS | SERVES 8

1½ pounds 94% lean ground beef

1 onion, minced

15 ounces canned fire-roasted diced tomatoes

1 Anaheim pepper, minced

2 chipotle peppers in adobo, minced

½ teaspoon cumin

½ teaspoon cayenne pepper

½ teaspoon paprika

½ teaspoon garlic powder

½ teaspoon oregano

Sauté the beef and onion in a nonstick skillet until just browned. Drain off any grease. Add to a 4-quart slow cooker. Break up any large pieces of beef with a spoon.
Add the remaining ingredients and stir. Cook on low for 7 hours. Stir prior to serving.

Skinny French Dip Beef for Sandwiches

The long cooking time makes lean meat fork-tender, perfect for stuffing into crusty bread for sandwiches.

INGREDIENTS | SERVES 8

2 pounds lean bottom round roast

1 Vidalia or Walla Walla onion, sliced

2 cloves garlic, sliced

3 tablespoons soy sauce

1 tablespoon minced fresh thyme

1 teaspoon minced fresh rosemary

1 teaspoon freshly ground black pepper

Slice the beef into rounds, removing excess fat. Place into a 4-quart slow cooker. Add the remaining ingredients.
Cook 10 hours or until the meat is falling apart. Shred with a fork.

Beef Biryani

Biryani is a one-dish meal that is well spiced but not spicy. Traditionally it is made using ghee, a type of clarified butter, but slow cooking brings out the flavor without adding fat.

INGREDIENTS | SERVES 6

1 pound top round, cut into strips

1 tablespoon minced fresh ginger

½ teaspoon ground cloves

½ teaspoon ground cardamom

½ teaspoon ground coriander

½ teaspoon freshly ground black pepper

½ teaspoon cinnamon

½ teaspoon cumin

¼ teaspoon salt

2 cloves garlic, minced

1 onion, minced

1 cup fat-free Greek yogurt

1 cup frozen peas

1½ cups cooked basmati or brown rice

Place the beef, spices, garlic, and onion into a 4-quart slow cooker. Stir. Cook for 7–8 hours.
About 30 minutes before serving, stir in the yogurt, peas, and rice. Cook for 30 minutes. Stir before serving.

Beef Rogan Josh

Traditionally made with lamb, this lean-beef version is lower in fat but full of flavor. Serve it over rice with pappadums on the side.

INGREDIENTS | SERVES 6

1 pound cubed bottom round

1 onion, diced

4 cloves garlic, minced

2 tablespoons cumin

2 tablespoons coriander

1 tablespoon turmeric

2 teaspoons cardamom

2 teaspoons minced fresh ginger

2 teaspoons freshly ground black pepper

2 teaspoons chili powder

28 ounces crushed tomatoes

1 cup fat-free Greek yogurt

In a nonstick skillet, sauté the beef, onion, and garlic until just browned. Drain off any excess fat. Place into a 4-quart slow cooker.
Add the spices and crushed tomatoes. Cook on low for 8 hours. Stir in the yogurt prior to serving.