cook once, eat thrice
Who knew your slow cooker was as good at multitasking as you are? The four master recipes in this chapter each offer three completely different (and thoroughly delicious) ways to bring great food to the table.
Apricot-Mustard Chicken Sandwiches
Peanut Noodles with Chicken and Vegetables
Shredded Pork and Green Chile Roll-Ups
Mole Pork and Green Olive Quesadillas
Southwestern Shredded Beef Sandwiches
Philly Shredded Beef Sandwiches
Shredded Chicken
PREP: 20 minutes SLOW COOK: 7 to 8 hours (low) or 31⁄2 to 4 hours (high)
MAKES: 12 servings (1⁄2 cup each)
41⁄2 to 5 pounds chicken thighs, skinned
4 fresh thyme sprigs
4 fresh parsley stems
2 bay leaves
2 cloves garlic, halved
1⁄2 teaspoon whole black peppercorns
1 32-ounce box reduced-sodium chicken broth
1. Place chicken thighs in a 4- to 5-quart slow cooker. For the bouquet garni, place thyme sprigs, parsley stems, bay leaves, garlic, and peppercorns in the center of a double-thick 8-inch square of 100-percent-cotton cheesecloth. Gather corners together and tie closed with 100-percent-cotton kitchen string. Add bouquet garni to slow cooker. Pour broth over all in cooker.
2. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 31⁄2 to 4 hours. Remove bouquet garni and discard.
3. Using a slotted spoon, transfer chicken to a large bowl, reserving cooking liquid. When chicken is cool enough to handle, remove meat from bones. Using two forks, shred meat. Add enough of the cooking liquid to moisten meat. Strain and reserve cooking liquid to use for chicken stock. Place 2-cup portions of chicken and chicken stock in separate airtight containers. Cover and refrigerate for up to 3 days or freeze for up to 3 months. Thaw in refrigerator before using.
PER SERVING: 115 cal., 4 g total fat (1 g sat. fat), 80 mg chol., 114 mg sodium, 0 g carb. (0 g fiber, 0 g sugars), 19 g pro. Exchanges: 2.5 lean meat.
Greek-Style Chicken Salad
START TO FINISH: 20 minutes
MAKES: 4 servings (1 salad each)
2 cups Shredded Chicken Master Recipe
1⁄2 cup bottled reduced-calorie Greek vinaigrette salad dressing
1 teaspoon finely shredded lemon peel
1⁄2 teaspoon dried oregano, crushed
6 cups torn romaine lettuce
1 medium cucumber, chopped (11⁄3 cups)
1 cup grape tomatoes, halved
1 medium yellow sweet pepper, chopped (3⁄4 cup)
1 medium red onion, thinly sliced and separated into rings
1⁄2 cup crumbled reduced-fat feta cheese (2 ounces)
1⁄4 cup pitted Kalamata olives, halved
Lemon wedges (optional)
1. In a medium bowl combine shredded chicken, 1⁄4 cup of the vinaigrette, the lemon peel, and oregano; set aside.
2. Meanwhile, in a large salad bowl toss lettuce with remaining 1⁄4 cup vinaigrette. Place 11⁄2 cups lettuce in each of four shallow bowls. Top each with 1⁄3 cup cucumber, 1⁄4 cup tomatoes, 3 tablespoons sweet pepper, and one-fourth of the onion rings. Add 1⁄2 cup chicken mixture to the center of each salad. Sprinkle each salad with 2 tablespoons feta cheese and 1 tablespoon olives. If desired, serve with lemon wedges.
PER SERVING: 220 cal., 8 g total fat (3 g sat. fat), 85 mg chol., 481 mg sodium, 13 g carb. (4 g fiber, 5 g sugars), 25 g pro. Exchanges: 2.5 lean meat, 2.5 vegetable, 1 fat.
Apricot-Mustard Chicken Sandwiches
START TO FINISH: 15 minutes
MAKES: 4 servings (1 sandwich each)
1 large onion, finely chopped (1 cup)
2 cloves garlic, minced
1 tablespoon vegetable oil
2 cups Shredded Chicken Master Recipe
3 tablespoons spicy brown mustard
3 tablespoons low-sugar apricot preserves
1 tablespoon cider vinegar
1 tablespoon bourbon (optional)
1⁄4 teaspoon cayenne pepper
4 whole wheat hamburger buns, split and toasted
4 thin slices red onion (optional)
1. In a large skillet cook chopped onion and garlic in hot oil over medium heat about 4 minutes or until tender. Stir in shredded chicken, mustard, apricot preserves, vinegar, bourbon (if using), and cayenne pepper. Heat through. If necessary, simmer, uncovered, about 5 minutes or until desired consistency.
2. Spoon about 1⁄2 cup chicken mixture onto each bun bottom. If desired, top with red onion slices. Add bun tops.
PER SERVING: 304 cal., 8 g total fat (1 g sat. fat), 80 mg chol., 506 mg sodium, 30 g carb. (3 g fiber, 10 g sugars), 24 g pro. Exchanges: 2 starch, 2.5 lean meat, 1 fat.
Peanut Noodles with Chicken and Vegetables
START TO FINISH: 25 minutes
MAKES: 6 servings (1 cup each)
6 ounces dried multigrain spaghetti
1 16-ounce package frozen sugar snap stir-fry vegetable blend
1 recipe Peanut Sauce
2 cups Shredded Chicken Master Recipe
1⁄3 cup chopped peanuts and/or sliced green onions (optional)
1. In a 4-quart Dutch oven cook spaghetti according to package directions, adding vegetables for the last 2 minutes of cooking time; drain, reserving 1⁄4 cup of the pasta cooking water.
2. Prepare Peanut Sauce. In a large bowl combine pasta mixture, Peanut Sauce, and shredded chicken. Toss well to coat. Serve immediately. If desired, top with chopped peanuts and/or sliced green onions.
Peanut Sauce: In a small saucepan combine 3 tablespoons peanut butter; 1 tablespoon sugar;* 2 tablespoons reduced-sodium soy sauce; 1 tablespoon vegetable oil; 2 cloves garlic, minced; and 1⁄4 teaspoon crushed red pepper. Whisk in the 1⁄4 cup reserved pasta water. Heat until peanut butter is melted and sugar is dissolved, stirring frequently.
*Sugar Substitutes: Choose from Splenda Granular or Sweet’N Low bulk or packets. Follow package directions to use product amount equivalent to 1 tablespoon sugar.
PER SERVING: 289 cal., 9 g total fat (2 g sat. fat), 54 mg chol., 341 mg sodium, 29 g carb. (4 g fiber, 7 g sugars), 21 g pro. Exchanges: 1.5 starch, 2 lean meat, 1 vegetable, 1 fat.
PER SERVING WITH SUBSTITUTE: Same as above, except 282 cal., 27 g carb. (5 g sugars).
Cook Well: Whole grain pasta adds fiber to your diet. Use these tricks for getting the most enjoyment out of these good-for-you noodles:
• Take care not to overcook. Overcooked whole grain pasta can become even mushier than regular pasta.
• Time the cooking of the pasta so that you can toss it with the sauce immediately—this helps keep the pasta moist.
• Once you’ve tossed the pasta with a sauce, serve it right away. Whole grain pastas will absorb sauces quickly and become dry if you let them stand too long.
• If you’re not sure you like the flavor of whole grain pasta, try mixing it with your favorite brand of regular pasta until you get used to its toasty, nutty taste.
Italian Turkey Chili
PREP: 15 minutes SLOW COOK: 6 to 8 hours (low) or 3 to 4 hours (high), plus 1 hour (high)
MAKES: 16 servings (1 cup each)
2 19.2-ounce packages ground turkey breast
2 28-ounce cans no-salt-added diced tomatoes, undrained
2 15-ounce cans no-salt-added cannellini beans (white kidney beans), rinsed and drained
1⁄2 cup reduced-sodium chicken broth
1 large onion, chopped (1 cup)
2 stalks celery, sliced (1 cup)
1 medium red or green sweet pepper, chopped (3⁄4 cup)
1 6-ounce can no-salt-added tomato paste
4 cloves garlic, minced
2 teaspoons dried oregano, crushed
1 teaspoon fennel seeds
1⁄2 teaspoon crushed red pepper
1 large zucchini, chopped (2 cups)
2 cups sliced fresh mushrooms
2 tablespoons balsamic vinegar or red wine vinegar
1. In a large nonstick skillet cook turkey over medium heat until no longer pink, stirring to break apart. Drain. Place in a 5- to 6-quart slow cooker. Add tomatoes, beans, broth, onion, celery, sweet pepper, tomato paste, garlic, fennel seeds, oregano, and crushed red pepper. Stir to combine.
2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. If using low-heat setting, turn to high-heat setting. Stir in zucchini and mushrooms. Cover and cook about 1 hour more or until tender. Stir in vinegar.
3. Place 3-cup portions of chili in airtight containers; cover and refrigerate for up to 3 days or freeze for up to 3 months. Thaw in refrigerator before using.
PER SERVING: 158 cal., 1 g total fat (0 g sat. fat), 33 mg chol., 134 mg sodium, 17 g carb. (5 g fiber, 6 g sugars), 20 g pro. Exchanges: 1 starch, 2 lean meat, 1 vegetable.
Easy Lasagna
PREP: 30 minutes BAKE: 1 hour 10 minutes STAND: 10 minutes
MAKES: 6 servings (1⁄6 of the dish each)
1 15-ounce container fat-free ricotta cheese
1 egg
1 teaspoon dried Italian seasoning, crushed
2 cups shredded fresh spinach
Nonstick cooking spray
3 cups Italian Turkey Chili Master Recipe
6 sheets no-boil lasagna noodles
1 cup shredded part-skim mozzarella cheese (4 ounces)
1. Preheat oven to 375°F. In a blender or food processor blend ricotta, egg, and Italian seasoning until smooth. Stir in spinach.
2. Coat a 2-quart square baking dish with cooking spray. Spread 1 cup of the turkey chili in the prepared baking dish. Arrange two of the lasagna noodles on chili. Top with one-third of the ricotta cheese mixture. Repeat with two more layers each of chili, lasagna noodles, and cheese mixture.
3. Cover and bake for 1 hour. Sprinkle with mozzarella cheese. Bake, uncovered, about 10 minutes more or until cheese melts. Let stand for 10 minutes before serving.
PER SERVING: 250 cal., 5 g total fat (2 g sat. fat), 93 mg chol., 381 mg sodium, 25 g carb. (3 g fiber, 7 g sugars), 25 g pro. Exchanges: 1.5 starch, 3 lean meat, 0.5 vegetable.
Turkey Chili Spaghetti
PREP: 10 minutes COOK: 10 minutes
MAKES: 4 servings (1⁄2 cup pasta, 3⁄4 cup chili, and about 11⁄2 tablespoons basil mixture each)
4 ounces dried multigrain spaghetti
3 cups Italian Turkey Chili Master Recipe
1⁄4 cup shredded fresh basil
1⁄4 cup finely shredded Parmesan cheese
2 tablespoons chopped pine nuts, toasted
1 small clove garlic, minced
1. Prepare spaghetti according to package directions; drain. Meanwhile, in a saucepan heat chili over medium-low heat until heated through. In a small bowl combine the basil, Parmesan, pine nuts, and garlic. Serve chili over hot cooked pasta and sprinkle with basil mixture.
PER SERVING: 275 cal., 6 g total fat (1 g sat. fat), 28 mg chol., 198 mg sodium, 33 g carb. (6 g fiber, 6 g sugars), 23 g pro. Exchanges: 2 starch, 2 lean meat, 0.5 vegetable.
Baked Chili Omelet
PREP: 20 minutes BAKE: 17 minutes
MAKES: 4 servings (3⁄4 cup chili, 1⁄4 of the omelet, and about 11⁄2 tablespoons garnish each)
Nonstick cooking spray
6 egg yolks
1⁄2 teaspoon onion powder
1⁄4 teaspoon salt
1⁄8 teaspoon cayenne pepper
6 egg whites
3 cups Italian Turkey Chili Master Recipe
1⁄4 cup shredded Parmesan cheese
2 tablespoons fresh oregano
1. Preheat oven to 350°F. Lightly coat a 2-quart square baking dish with cooking spray; set aside.
2. For omelet, in a medium mixing bowl beat egg yolks, onion powder, salt, and cayenne pepper with an electric mixer on medium speed about 4 minutes or until thick and lemon color; set aside.
3. Wash and dry beaters thoroughly. In a large mixing bowl beat egg whites until soft peaks form (tips curl). Gently fold yolk mixture into beaten egg whites. Spread egg mixture evenly in the prepared baking dish.
4. Bake for 17 to 19 minutes or until a knife inserted near the center comes out clean.
5. Meanwhile, in a saucepan heat Italian Turkey Chili over medium-low heat. Cut omelet into four squares; cut each square into two triangles and place on four plates. Top omelet servings with chili. Garnish with Parmesan cheese and oregano.
PER SERVING: 250 cal., 9 g total fat (3 g sat. fat), 305 mg chol., 425 mg sodium, 15 g carb. (4 g fiber, 5 g sugars), 27 g pro. Exchanges: 1 starch, 1 medium-fat meat, 0.5 vegetable.
Pulled Pork
PREP: 30 minutes SLOW COOK: 10 to 11 hours (low) or 5 to 6 hours (high)
MAKES: 12 servings (1⁄2 cup each)
3 to 31⁄2 pounds boneless pork shoulder roast
1 medium sweet onion, chopped (1 cup)
1 cup chili sauce
6 cloves garlic, minced
2 tablespoons packed brown sugar*
2 tablespoons cider vinegar
1 tablespoon Worcestershire sauce
1 tablespoon chili powder
1⁄2 teaspoon black pepper
1. Trim fat from roast. If necessary, cut roast to fit in a 4- to 5-quart slow cooker. Place roast and onion in the cooker. In a medium bowl combine chili sauce, garlic, brown sugar, cider vinegar, Worcestershire sauce, chili powder, and pepper. Pour over all in cooker.
2. Cover and cook on low-heat setting for 10 to 11 hours or on high-heat setting for 5 to 6 hours.
3. Remove meat from cooker, reserving cooking liquid. Using two forks, shred meat, discarding fat. Skim fat from liquid. Add enough liquid to the meat to moisten. Place 2-cup portions of pork in airtight containers; cover and refrigerate for up to 3 days or freeze for up to 3 months. Thaw in refrigerator before using.
*Sugar Substitutes: Choose from Sweet’N Low Brown or Sugar Twin Granulated Brown. Follow package directions to use product amount equivalent to 2 tablespoons brown sugar.
PER SERVING: 183 cal., 7 g total fat (2 g sat. fat), 73 mg chol., 360 mg sodium, 6 g carb. (0 g fiber, 5 g sugars), 23 g pro. Exchanges: 0.5 carb., 3 lean meat, 0.5 fat.
PER SERVING WITH SUBSTITUTE: Same as above, except 178 cal., 5 g carb. (4 g sugars). Exchanges: 0 carb.
Cook Well: Here are more ways to turn leftover cooked pork shoulder roast into a meal:
• Pile it into a pita pocket with an assortment of vegetables tossed in reduced-fat dressing.
• Heat it with barbecue sauce and tuck onto a toasted bun. Serve a crisp coleslaw alongside.
• Use it instead of ground beef in chili. Skip the step for browning the meat.
• Tuck it into a Cuban sandwich with thin slices of ham, pickles, mustard, and low-fat Swiss cheese. Add a black bean salad from the deli.
Shredded Pork and Green Chile Roll-Ups
START TO FINISH: 15 minutes
MAKES: 6 servings (1 roll-up each)
1 large onion, thinly sliced and separated into rings
1⁄2 fresh poblano chile pepper, chopped*
2 teaspoons vegetable oil
2 cups Pulled Pork Master Recipe
6 8-inch whole wheat flour tortillas, warmed**
3⁄4 cup chopped tomato
1⁄2 cup shredded reduced-fat cheddar cheese (2 ounces)
1⁄3 cup light sour cream
3 tablespoons snipped fresh cilantro
1. In a large skillet cook onion and poblano pepper in hot oil over medium heat about 5 minutes or until tender, stirring occasionally. Stir in shredded pork. Cook and stir for 2 to 3 minutes or until mixture is heated through.
2. Spoon pork mixture onto each tortilla. Top each with tomato, cheese, sour cream, and cilantro. Roll up tortillas. Cut in half to serve.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
**Test Kitchen Tip: To warm tortillas, wrap in foil and heat in a 350°F oven for 10 minutes.
PER SERVING: 327 cal., 12 g total fat (5 g sat. fat), 58 mg chol., 639 mg sodium, 25 g carb. (11 g fiber, 6 g sugars), 27 g pro. Exchanges: 1.5 starch, 3 lean meat, 0.5 vegetable, 1 fat.
On the Side: Color up your sandwich plate with fresh vegetables. Here are some ideas to add crunch to your lunch or dinner:
• Sweet peppers: Offer various colors; slice at least 1 inch thick.
• Broccoli and cauliflower: Separate into florets.
• Jicama: Peel and slice into 1⁄2-inch-wide strips.
• Cherry tomatoes: Serve whole.
• Asparagus: Trim woody bases. Plunge the spears into boiling water, then into ice water to keep them colorful and crunchy.
• Carrots and celery: Serve these sliced into thin sticks.
Mole Pork and Green Olive Quesadillas
PREP: 25 minutes COOK: 4 to 6 minutes per batch
MAKES: 6 servings (1 quesadilla each)
Nonstick cooking spray
1 large onion, chopped (1 cup)
3 cloves garlic, minced
2 teaspoons chili powder
1⁄2 teaspoon ground cumin
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon dried oregano, crushed
2 teaspoons flour
1⁄3 cup water
2 tablespoons semisweet chocolate pieces
2 cups Pulled Pork Master Recipe
6 8-inch flour tortillas
3⁄4 cup shredded reduced-fat Monterey Jack cheese (3 ounces)
1 medium red onion, thinly sliced
3 tablespoons sliced pimiento-stuffed green olives
1. Lightly coat an unheated large skillet with cooking spray. Heat over medium heat. Cook onion and garlic about 4 minutes or until tender. Stir in chili powder, cumin, cinnamon, and oregano; cook and stir for 1 minute more. Stir in flour. Stir in the water all at once. Cook and stir until thickened and bubbly. Stir in chocolate until melted. Stir in shredded pork and heat through.
2. Coat one side of each tortilla with cooking spray. Place tortillas, sprayed sides down, on a cutting board or waxed paper. Sprinkle cheese over half of each tortilla. Top evenly with pork mixture, red onion, and green olives. Fold tortillas in half, pressing gently.
3. Preheat oven to 300°F. Heat a large nonstick skillet over medium heat. Cook quesadillas, two at a time, in hot skillet over medium heat for 4 to 6 minutes or until lightly browned, turning once. Remove quesadillas from skillet; place on a baking sheet in oven to keep warm. Repeat with remaining quesadillas. To serve, cut each quesadilla into three wedges.
PER SERVING: 301 cal., 12 g total fat (5 g sat. fat), 59 mg chol., 552 mg sodium, 28 g carb. (2 g fiber, 7 g sugars), 22 g pro. Exchanges: 2 starch, 2 lean meat, 1.5 fat.
Asian Pork and Cabbage Salad
PREP: 20 minutes BAKE: 8 minutes
MAKES: 8 servings (1 cup cabbage, 1⁄2 cup meat-vegetable mixture, and 1⁄8 of the tortilla strips each)
3 8-inch low-carb whole wheat flour tortillas
1 16-ounce package frozen stir-fry vegetables
1 tablespoon olive oil
2 cups Pulled Pork Master Recipe
1⁄4 cup bottled hoisin sauce
1 teaspoon ground ginger
1⁄2 teaspoon garlic powder
8 cups shredded or coarsely chopped napa cabbage or bok choy
1. Preheat oven to 400°F. Cut tortillas into 1⁄2-inch-wide strips. Arrange tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes or until lightly browned and crisp. Set aside to cool.
2. In a large skillet cook and stir vegetables in hot oil over medium-high heat for 4 to 5 minutes or until almost tender. Drain off excess liquid. Add pork, hoisin sauce, ginger, and garlic powder to vegetables in skillet. Cook and stir until heated through.
3. Arrange cabbage on eight dinner plates. Spoon meat-vegetable mixture over cabbage. Top with tortilla strips.
PER SERVING: 189 cal., 6 g total fat (2 g sat. fat), 37 mg chol., 422 mg sodium, 18 g carb. (6 g fiber, 8 g sugars), 15 g pro. Exchanges: 1 starch, 1.5 lean meat, 1 vegetable, 0.5 fat.
Cook Well: Hoisin sauce, made from fermented soy beans, garlic, vinegar, sugar, chile peppers, and other seasonings, is a convenient way to add a complex spicy sweetness to recipes—just one ingredient brings a smorgasbord of flavors.Once opened, hoisin sauce should be stored in the refrigerator and used by the “best before” or “use by” date on the bottle.
Shredded Beef
PREP: 30 minutes SLOW COOK: 11 to 12 hours (low) or 51⁄2 to 6 hours (high)
MAKES: 12 servings (1⁄2 cup each)
3 to 31⁄2 pounds boneless beef chuck pot roast
2 large onions, cut into thin wedges
2 cloves garlic, minced
1 14.5-ounce can lower-sodium beef broth
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon dried thyme, crushed
1⁄4 teaspoon salt
1⁄4 teaspoon cayenne pepper
1. Trim fat from roast. If necessary, cut roast to fit into a 4- to 5-quart slow cooker. Place onions and garlic in cooker. Top with roast. In a medium bowl combine broth, Worcestershire sauce, dry mustard, thyme, salt, and cayenne pepper. Pour over all in cooker.
2. Cover and cook on low-heat setting for 11 to 12 hours or on high-heat setting for 51⁄2 to 6 hours.
3. Remove meat from cooker; remove onions with a slotted spoon, reserving cooking liquid. Using two forks, shred meat; discard fat. Skim fat from liquid. Add onions to meat; add enough liquid to the meat to moisten. Place 2-cup portions of meat in airtight containers; cover and refrigerate for up to 3 days or freeze for up to 3 months. Thaw in refrigerator before using.
PER SERVING: 162 cal., 5 g total fat (2 g sat. fat), 50 mg chol., 146 mg sodium, 3 g carb. (0 g fiber, 1 g sugars), 26 g pro. Exchanges: 3.5 lean meat.
Southwestern Shredded Beef Sandwiches
START TO FINISH: 25 minutes
MAKES: 4 servings (1 sandwich each)
1 large onion, sliced
1 tablespoon vegetable oil
2 cups Shredded Beef Master Recipe
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 fresh jalapeño chile pepper, seeded and finely chopped*
1 teaspoon ground cumin
1 teaspoon chili powder
1 tablespoon chopped fresh cilantro
1 cup shredded lettuce
4 whole wheat hamburger buns, split and toasted if desired
1⁄2 cup shredded reduced-fat cheddar or Monterey Jack cheese (2 ounces)
1. In a large saucepan cook onion in hot oil over medium heat about 4 minutes or until tender. Add shredded beef, tomatoes, jalapeño, cumin, and chili powder. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until heated through and desired consistency. Stir in cilantro.
2. To serve, divide lettuce among bun bottoms. Spoon about 1⁄2 cup meat mixture over lettuce on each bun. Sprinkle with cheese. Add bun tops.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
PER SERVING: 386 cal., 12 g total fat (4 g sat. fat), 58 mg chol., 511 mg sodium, 34 g carb. (6 g fiber, 10 g sugars), 35 g pro. Exchanges: 2 starch, 4 lean meat, 1 vegetable, 1 fat.
Time-Saving Trick: Toasting sandwich buns helps the bread stand up to the filling and adds crunch to the meal. The easiest way to toast rolls and hoagie buns is in a toaster oven.
You can also use the broiler to toast sandwich rolls and buns. Place the rolls or buns, cut sides up, on the unheated rack of a broiler pan and broil 4 to 5 inches from heat for 1 to 2 minutes or until golden.
Philly Shredded Beef Sandwiches
START TO FINISH: 25 minutes
MAKES: 6 servings (1 sandwich each)
1 large onion, cut into thin wedges
2 cloves garlic, minced
2 teaspoons olive oil
2 cups Shredded Beef Master Recipe
1⁄3 cup lower-sodium beef broth
3 bottled pepperoncini salad peppers, stems removed and thinly sliced (optional)
1 teaspoon dried oregano, crushed
1 teaspoon paprika
1⁄2 teaspoon black pepper
1⁄4 teaspoon celery seeds
6 large slices sourdough bread, halved and toasted
6 3⁄4-ounce slices reduced-fat Monterey Jack cheese
2 tablespoons light mayonnaise
1. In a large skillet cook onion and garlic in hot oil over medium heat about 5 minutes or until tender. Add shredded beef, broth, pepperoncini peppers (if using), oregano, paprika, black pepper, and celery seeds. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until heated through and liquid nearly evaporates.
2. Spoon beef mixture over half of the bread slices. Arrange cheese slices on top of beef. Spread mayonnaise on remaining bread slices and place, mayonnaise sides down, on top of cheese.
PER SERVING: 320 cal., 12 g total fat (4 g sat. fat), 50 mg chol., 587 mg sodium, 27 g carb. (2 g fiber, 3 g sugars), 27 g pro. Exchanges: 2 starch, 3 lean meat, 1 fat.
Cook Well: Yeast breads freeze extremely well. Transfer untoasted bread slices or buns to freezer bags and freeze for up to 3 months. Thaw at room temperature.
Ropa Vieja
START TO FINISH: 25 minutes
MAKES: 6 servings (1 cup beef mixture and 1⁄3 cup rice each)
1 large onion, cut into thin wedges
1 medium green sweet pepper, cut into thin strips
1 medium red sweet pepper, cut into thin strips
3 cloves garlic, minced
1 tablespoon vegetable oil
2 cups Shredded Beef Master Recipe
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 fresh jalapeño chile pepper, seeded and finely chopped* (optional)
1 tablespoon red wine vinegar
1 teaspoon ground cumin
1⁄4 teaspoon black pepper
2 cups hot cooked brown rice
Fresh jalapeño chile pepper slices* (optional)
1. In a large skillet cook onion, sweet peppers, and garlic in hot oil over medium-high heat about 5 minutes or until crisp-tender. Add shredded beef, tomatoes, the chopped jalapeño pepper (if using), vinegar, cumin, and black pepper. Bring to boiling; reduce heat. Simmer, uncovered, about 5 minutes or until heated through. Serve over rice. If desired, garnish with jalapeño slices.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
PER SERVING: 238 cal., 6 g total fat (2 g sat. fat), 33 mg chol., 132 mg sodium, 25 g carb. (4 g fiber, 6 g sugars), 20 g pro. Exchanges: 1 starch, 3 lean meat, 1 vegetable, 1 fat.
Time-Saving Trick: Cut up the onion, sweet peppers, and garlic the night before and store them in a resealable plastic bag in the refrigerator. When it’s time to cook dinner, just empty the contents and cook.
