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Pot Roast
Ingredients:
2 lb chuck pot roast
1/2 cup Onion, chopped
2 cans beef broth
3 T minced garlic
1 cup red wine
2 Tbsp Worcestershire sauce
2 tsp oregano
2 tsp basil
black pepper to taste
1 tsp liquid smoke
Brown pot roast in Dutch oven on stovetop, using some oil if needed. Remove
from pan and sauté onions in oil until brown. Return beef to pot and add
all ingredients. Bring to boil, cover, and simmer 2 1/2 - 4 hours. Check
occasionally - may need to add water. Can thicken gravy with xanthan
gum.
This tasted really great. Hard to figure carbs, since there was a lot of
gravy left that wasn't consumed.
TOTAL GRAVY COUNTS: 33 carbs (29 NET carbs)
TOTAL MEAT COUNTS: 0 carbs
Filet with Mustard Sauce
Ingredients:
1 lb filet (or enough for two)
olive oil
1/4 cup white wine
1/4 cup beef broth
1/4 cup water
1 T coarse-grained mustard
1 t butter
Heat oil in heavy skillet until hot. Season filet with salt & pepper
and garlic powder. Cook filets 4 min each side for rare. Remove from pan
and let stand on cutting board, tented loosely with foil. Deglaze skillet
with white wine over moderate heat. Add broth and water and boil until
reduced. Remove from heat and whisk in mustard, butter, and juices from
cutting board. Thinly slice filets and arrange on plates. Pour sauce
over.
Serves 2 @ 1.1 carb
This was wonderful! Filets are expensive so this is an occasional treat for
us. Take the meat out of the pan BEFORE it's done the way you like, as it
continues to cook while sitting on the cutting board.
Ethiopian Beef & Peppers
Ingredients:
1/2 sm can green chiles
2 cloves garlic, chopped
1/2 tsp EA: cardamon, turmeric, cinnamon, cloves, Old Bay
3/4 cup red wine
1 lb beef, cut into 1/2" strips (sirloin, chuck, etc.)
1/2 cup onion, chopped
1 red or green pepper, cut in strips
Puree chiles with garlic, spices and wine. Brown beef in hot oil. Remove
from pan. Sauté onion in a little oil, then add peppers, and sauté few
minutes. Add chili puree and bring to boil. Return meat to pan and mix with
sauce. Reduce heat, cover pan, and simmer 1 1/2 hours. Check frequently,
and add water as needed.
Serves 2 @ 12 carb (9 NET carbs).
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