Recipe of the Month - February 2012

Easy Braised Brisket


WAC Fun Food Fact

Did you know?
A little beef can fit into a healthy lifestyle for most of us. Beef is high in iron, zinc and protein, and leaner cuts are moderate in calories. Keeping portion sizes small enough to allow for lots of vegetables and some whole grains on the plate is a good rule of thumb to keep nutrients balanced and weight under control.

Ingredients:


  • 1 (2 1/2-pound) beef brisket, trimmed
  • 1 1/2 cups chopped onion
  • 1 teaspoon dried oregano
  • 1/3 cup chopped pitted kalamata olives
  • 1 (14.5-ounce) can diced tomatoes, undrained

Directions:

1) Sprinkle brisket evenly with 3/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. 

2) Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray.

3) Add brisket to pan; cook 10 minutes, browning on all sides.

4) Remove brisket from pan. Add onion and oregano to pan; sauté 3 minutes.

5) Return brisket to pan; add 1/2 cup water. Cover; reduce heat, and simmer 2 hours.

6) Add olives and tomatoes; cover and cook 1 hour.

7) Remove brisket from pan. Let stand 5 minutes.

8) Cut brisket against grain into thin slices; return brisket slices to pan. Cover and cook over medium-low heat 30 minutes.

Serves 8 (Serving size:  about 3.5 ounces)

*Note:  Try serving with Cauliflower-Potato Puree (recipe at kimthedietitian.com)


Nutritional Information:

Per serving:  Calories 224, Fat 7.3g (2.3g sat), Protein 31.4g, Carbohydrate 6g, Fiber 1g, Cholesterol 58mg, Iron 3.2mg, Sodium 557mg


From: Cooking Light