¾ lb
boneless beef sirloin steak cut into 1” cubes
¾ lb tiny
new potatoes, halved - I used white potatoes, since I
had them on hand
1 pkg frozen
green beans (2 cups)
4 carrots –
peeled & cut
1 small
onion – diced
1 can (14 oz)
low-sodium beef broth
1 tablespoon
(T) Worcestershire sauce
1 ½ teaspoon
(tsp) dried Italian Seasoning - found in the seasoning
aisle!
¼ t black
pepper
24 oz
no-salt tomato sauce
1.
Lightly coat a 4-quart pot with cooking spray.
Add beef and cook 4-5 minutes over medium heat. Remove beef and set aside.
2.
Add potatoes, green beans, carrots, onion,
broth, Worcestershire sauce, seasoning, and pepper. Bring to a boil; reduce
heat and simmer, covered, for about 15 minutes.
3.
Add tomato sauce and return to a boil. Reduce
heat and simmer, covered, for another 10 minutes.
4.
Add beef and heat through.
Slow Cooker Lasagna
321 calories
per serving, total fat 10.1 g, total carbohydrates 25.1.
I didn’t make the exact recipe below, but decided to share this
modified version which bulks up the veggie content. I know the simpler version
I made was delicious, so I’m sure this is even better!
1 lb
uncooked lean ground beef (or turkey) make this vegetarian
by using Morning Star Veggie Crumbles or omitting meat.
1 small
onion, chopped
2 zucchini,
halved and sliced
2 cups
sliced mushrooms
3 medium
garlic cloves, minced
28 oz can
crushed tomatoes
15 oz canned
tomato sauce
1 tsp sea
salt
1 tsp
sweetener (sugar, agave, sucant, etc.)
½ tsp dried
Italian seasoning
¼ tsp crushed
red pepper flakes
15 oz low
fat ricotta cheese
1 ½ cups
part-skim shredded mozzarella cheese
3 oz fresh
spinach leaves
6 dry
lasagna noodles, not cooked – I substituted whole wheat
lasagna noodles
¼ cup
shredded Parmesan cheese, strong-flavored like Romano or Parmigiano Reggiano
¼ cup
chopped fresh basil (optional)
1.
Heat a large skillet over medium heat. Add beef,
onion, zucchini, mushrooms, and garlic; cook, stirring frequently, for about
5-7 minutes. Stir in crushed tomatoes, tomato sauce, salt, sugar, Italian
seasoning, and red pepper flakes; simmer 5 minutes to allow flavors to blend.
2.
In a medium blow, stir together ricotta cheese
and 1 cup mozzarella cheese
3.
Spoon 1/3 of beef mixture into a 5-quart slow
cooker. Break 3 lasagna sheets and arrange over beef mixture; top with half of
ricotta mixture, then layer with spinach leaves. Repeat with another layer and
finish with the remaining 1/3 of beef mixture.
4.
Cover slow cooker and cook on low setting for 4
to 6 hours. Remove cover; turn off heat and season to taste, if desired.
5.
In a small bowl, combine remaining ½ cup of
mozzarella cheese and Parmesan cheese; sprinkle over top of lasagna. Cover and
set aside until cheese melts and lasagna firms up (about 10 minutes).
Italian Pot Roast
218 calories
per serving, total fat 6.8 g, carbohydrates 5.9 g. These
are only approximate values. The recipe below doesn’t have actual nutrition
listed (damn Martha Stewart).
1 T olive
oil
Coarse salt
and ground pepper
1 can whole
tomatoes in puree (28 oz)
1 large
onion, cut in 8 wedges
1 T fresh
rosemary, chopped (or 1 T dried and crumbled)
3 lbs beef
chuck roast, trimmed and halved crosswise
4 garlic
cloves, halved lengthwise
1 ¼ lbs
small white potatoes, scrubbed
1.
With a sharp paring knife, cut 4 slits in beef
roast; stuff slits with half the garlic. Generously season beef with 1 ½ tsp
salt and 1 tsp pepper. In a large skillet, heat oil over high heat, swirling to
coat bottom of pan. Cook beef until browned on all sides, about 5 minutes.
2.
In a 5-quart slow cooker, combine beef, onion,
potatoes, tomatoes (with puree), rosemary, and remaining garlic. Cover; cook on
high setting until meat is fork-tender, about 6 hours (do not uncover while
cookeing).
3.
Transfer meat to a cutting board. Thinly slice
and discard any gristle. Serve covered with vegetables and sauce.
