Recipe: Mile-High Shredded Beef Sandwiches (using chuck roast or round, crock pot)

MILE-HIGH SHREDDED BEEF SANDWICHES

1 (3 lb.) chuck roast, or round steak, trimmed of fat
2 Tbsp. oil
1 cup chopped onions
1/2 cup sliced celery
2 cups lower-sodium, 98%-fat-free beef broth
3/4 cup ketchup
2 Tbsp. brown sugar
2 Tbsp. vinegar
1 garlic clove
1 tsp. dry mustard
1 tsp. Worcestershire sauce
1/2 tsp. chili powder
1/4 tsp. paprika
1/4 tsp. garlic powder
3 drops Tabasco sauce
1 bay leaf

(Ideal slow cooker size: 4-quart)

In skillet brown both sides of meat in oil. Add onions and celery and saute briefly. Transfer to slow cooker. Add 2 cups beef broth.

Cover crock pot and cook on LOW 6-8 hours, or until tender.

Remove meat from cooker and cool. Shred beef. Remove vegetables from cooker and drain, reserving 1 1/2 cups broth. Combine vegetables and meat. Return shredded meat and vegetables to cooker. Add broth and remaining ingredients and combine well.

Cover crock pot and cook on HIGH 1 hour.

Remove bay leaf. Pile into 8 sandwich rolls and serve.

Makes 8 servings

Exchange list values per serving: Carbohydrate 1.0, Meat, lean 3.0

Basic nutritional values per serving: Calories 239 (Calories from Fat 88), Total Fat 10 gm (Saturated Fat 2.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.6 gm, Cholesterol 73 mg), Sodium 444 mg, Total Carbohydrate 12 gm, Dietary Fiber 1 gm, Sugars 8 gm, Protein 25 gm

Miriam Christophel, Battle Creek, MI
Mary Seielstad, Sparks, NV
Source: Fix-It and Forget-It Diabetic Cookbook by Phyllis Pellman Good with American Diabetes Association