Beef-Vegetable Ragout

Beef-Vegetable Ragout

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From: Diabetic Living Magazine

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 8 servings

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Original recipe yields 8 servings
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Nutrition per serving may change if servings are adjusted.
  • 1½ pounds boneless beef chuck roast
  • 1 Nonstick cooking spray
  • 3 cups sliced fresh cremini or button mushrooms
  • 1 cup chopped onion
  • 2 teaspoons bottled minced garlic (4 cloves)
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • ¼ cup quick-cooking tapioca, crushed (see Tip)
  • 2 (14 ounce) cans lower-sodium beef broth
  • ½ cup port wine or dry sherry (optional)
  • 4 cups sugar snap peas
  • 2 cups cherry tomatoes, halved
  • 4 cups hot cooked noodles (optional)

Preparation

  • Prep

  • Ready In

  1. Trim fat from meat. Cut meat into ¾-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 3½- or 4-quart slow cooker, combine mushrooms, onion, garlic, salt, and pepper (see Tip). 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.
  • Tips: Crush tapioca using a mortar and pestle or grind it using a spice or coffee grinder.
  • For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 208 calories; 4 g fat(1 g sat); 4 g fiber; 19 g carbohydrates; 24 g protein; 11 mcg folate; 50 mg cholesterol; 3 g sugars; 376 IU vitamin A; 26 mg vitamin C; 58 mg calcium; 4 mg iron; 401 mg sodium; 588 mg potassium
  • Nutrition Bonus: Vitamin C (43% daily value), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 1½ vegetable, 1 fat, ½ other carbohydrate

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