Beef-Vegetable Ragout
This recipe fits the bill for casual get-togethers, and it's prepared in only 30 minutes. Spoon the mixture over pasta and serve with crusty bread or corn bread and wedges of melon.
Ingredients
-
1 1/2 pounds boneless beef chuck roast
-
Nonstick cooking spray
-
3 cups sliced fresh cremini or button mushrooms
-
1 cup chopped onion
-
2 teaspoons bottled minced garlic (4 cloves)
-
1/2 teaspoon salt
-
1/2 teaspoon ground black pepper
-
1/4 cup quick-cooking tapioca, crushed*
-
2 14-ounce cans lower-sodium beef broth
-
1/2 cup port wine or dry sherry (optional)
-
4 cups sugar snap peas
-
2 cups cherry tomatoes, halved
-
4 cups hot cooked noodles (optional)
Directions
1.
Trim fat from meat. Cut meat into 3/4-inch pieces. Lightly coat large skillet with cooking spray; heat over medium-high heat. Add meat, half at a time; cook and stir until meat is brown. Drain off fat. Set meat aside.
2.
In 3 1/2- or 4-quart slow cooker, combine mushrooms, onion, garlic, salt, and pepper. Sprinkle with tapioca. Add meat. Pour broth and, if desired, wine over all.
3.
Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
4.
If using low-heat setting, turn to high-heat setting. Stir in sugar snap peas. Cover and cook about 5 minutes more or until snap peas are tender. Stir in cherry tomatoes. If desired, serve meat mixture over hot cooked noodles. Makes 8 (1-cup) servings.
Tip
Crush tapioca using a mortar and pestle or grind it using a spice or coffee grinder.
Nutrition information
Calories 208, Total Fat 4 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 50 mg, Sodium 401 mg, Carbohydrate 19 g, Total Sugar 3 g, Fiber 4 g, Protein 24 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1.5, Other Carbohydrate .5, Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Three-Pepper Beef Stew
Cayenne pepper sauce, crushed red pepper, and red sweet peppers add a spicy twist to the classic beef and potato stew.
See RecipeMore Great Recipe Ideas from Diabetic Living
