Beef Ragout
SERVINGS 8 (1 cup each)
PREP 30 minutes SLOW COOK 8 to 10 hours (low)
or 4 to 5 hours (high) + 5 minutes (high)
1 1 ⁄ 2 lb. boneless beef chuck roast
Nonstick cooking spray
3 cups sliced fresh cremini or buton
mushrooms
1 cup chopped onion
4 cloves garlic, minced
(^1) ⁄ 2 tsp. salt
(^1) ⁄ 2 tsp. black pepper
(^1) ⁄ 4 cup quick-cooking tapioca, crushed
2 14.5-oz. cans 50%-less-sodium beef broth
(^1) ⁄ 2 cup port or dry sherry (optional)
4 cups sugar snap pea pods, trimmed
2 cups cherry tomatoes, halved
4 cups hot cooked multigrain noodles
(optional)
Crushed red pepper (optional)
- Trim fat from meat. Cut meat into^3 ⁄ 4 -inch
pieces. Lightly coat a large nonstick skillet with
cooking spray; heat skillet over medium-high
heat. Cook meat, half at a time, in hot skillet until
browned. - In a 3^1 ⁄ 2 - or 4-quart slow cooker combine the
next five ingredients (through black pepper).
Sprinkle with tapioca. Add meat, broth, and, if
desired, port. Cover and cook on low 8 to 10 hours
or on high 4 to 5 hours. - Stir in sugar snap peas. Cover and cook on high
about 5 minutes more or until peas are tender. Stir
in cherry tomatoes. If desired, serve meat mixture
over hot cooked noodles and sprinkle with
crushed red pepper.
PER SERVING: 208 CAL. | 4 G TOTAL FAT (1 G SAT. FAT)
50 MG CHOL. | 401 MG SODIUM | 19 G CARB. | 4 G FIBER
3 G SUGARS | 24 G PRO.
Heart-Smart Recipes 89