Beef In Red Wine

Recipe Ingredients

		Olive oil cooking spray - as needed
3		Nonfat turkey bacon - cut 1" pieces
1		Rump roast - (abt 3 lbs)
1		Onion - peeled, stuck with (large)
4		Whole cloves
2 oz	56g	Grated carrot
3 oz	85g	Garlic cloves - sliced thin (large)
1 cup	237ml	Dry red wine
1		Bay leaf
4 sections		Thyme
1/4 cup	10g / 0.4oz	Chopped flat-leaf parsley
2 cups	474ml	Russet potatoes - peeled, and (large)
		Cut into 6 pieces
2		Carrots - peeled, sliced (medium)
1 lb	454g / 16oz	Green beans - ends snipped
		Refrigerated butter-flavored cooking spray - as needed
8 oz	227g	Mushrooms
		Freshly-ground black pepper - to taste

Recipe Instructions

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and saute until it begins to crisp. Add the beef, and brown on all sides.

Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes.

When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm.

Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and saute over high heat until mushrooms are tender and all liquid is absorbed.

Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.

Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

This recipe yields 6 servings with leftovers.

Exchanges Per 4-ounce Meat Serving With Vegetables: 4 Lean Protein, 1 1/2 Carbohydrate (1 bread/starch, 2 vegetable).

Nutrition Facts: 352 calories (26% calories from fat), 40 g protein, 10 g total fat (3.3 g saturated fat), 25 g carbohydrates, 5 g dietary fiber, 111 mg cholesterol, 112 mg sodium.

Source:
Diabetic Recipes at http://www.diabetic-recipes.com

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