The Menu
SLOW COOKER BEEF STROGANOFF
hot cooked noodles or rice
Marinated Broccoli
Strawberry Lemon Shortcake
The Recipes
SLOW COOKER BEEF STROGANOFF
Prep Time: 10 min
Start to Finish: 8 hr 10 min
Makes: 2 servings
1/2 pound beef stew meat
1/4 cup chopped onion
1 can (10 3/4 ounces) condensed cream of golden mushroom soup
1 jar (2 1/2 ounces) sliced mushrooms, drained
1/8 teaspoon pepper
1/2 cup sour cream
1 1/2 cups hot cooked noodles or rice
1. In 2 1/2- to 3 1/2-quart slow cooker, mix beef, onion, soup, mushrooms and pepper.
2. Cover and cook on low heat setting 8 to 10 hours or until beef is very tender.
3. Stir sour cream into beef mixture.
Serve over noodles or rice.
1 Serving:
Calories 690 (Calories from Fat 390); Total Fat 43g (Saturated Fat 18g, Trans Fat 1 1/2g); Cholesterol 150mg; Sodium 1480mg; Total Carbohydrate 47g (Dietary Fiber 3g, Sugars 6g); Protein 30g
Exchanges: 2 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 3 Medium-Fat Meat; 5 1/2 Fat
Carbohydrate Choices: 3
Marinated Broccoli
Serves 2.
* 4 teaspoons olive oil
* 1 tablespoon water
* 1 tablespoon white wine vinegar
* 1 1/2 teaspoons lemon juice
* 1 teaspoon honey
* 1 garlic clove, minced
* 1/4 teaspoon salt
* dash cayenne pepper
* 2 cups fresh broccoli florets
* 2 tablespoons chopped sweet red pepper
In a jar with a tight-fitting lid, combine the first eight ingredients; shake well. In a small bowl, combine broccoli and red pepper; add dressing and toss to coat. Cover and refrigerate for at least 1 hour. Serve with a slotted spoon.
1 cup equals 119 calories,
9 g fat (1 g saturated fat), 0 cholesterol, 315 mg sodium, 9 g carbohydrate, 2 g fiber, 2 g protein.
Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
Strawberry Lemon Shortcake
Serves 2.
1 1/2 cups sliced fresh strawberries
2 tablespoons sugar
SHORTCAKE:
1 cup all-purpose flour
2 tablespoons sugar
3/4 teaspoon baking powder
1/8 teaspoon salt
2 tablespoons cold butter
3 tablespoons 2% milk
1 egg yolk, beaten
3/4 teaspoon grated lemon peel
LEMON BUTTER:
1 tablespoon butter, softened
1/4 teaspoon grated lemon peel
WHIPPED CREAM:
1/3 cup heavy whipping cream
1 teaspoon sugar
1. In a small bowl, combine strawberries and sugar; cover and refrigerate until serving.
2. In a bowl, combine the flour, sugar, baking powder and salt. Cut in butter until mixture resembles coarse crumbs. Combine the milk, egg yolk and lemon peel; stir into crumb mixture until a soft dough forms (dough will be sticky).
3. Turn onto a lightly floured surface; knead 10 times. Divide dough in half. Gently pat or roll each half into a 3/4-in.-thick circle. Place 2 in. apart on an ungreased baking sheet. Bake at 400 degrees F for 8-10 minutes or until golden brown. Remove to a wire rack; cool for 15 minutes.
4. Meanwhile, in a small bowl, combine butter and lemon peel; set aside. In a small mixing bowl, beat cream until it begins to thicken. Add sugar; beat until stiff peaks form.
5. To assemble, split shortcakes in half. Place cake bottoms on dessert plates; spread with lemon butter, then top each with a fourth of the strawberries and whipped cream. Cover with shortcake top and remaining berries and cream.
SLOW COOKER BEEF STROGANOFF
hot cooked noodles or rice
Marinated Broccoli
Strawberry Lemon Shortcake
The Recipes
SLOW COOKER BEEF STROGANOFF
Prep Time: 10 min
Start to Finish: 8 hr 10 min
Makes: 2 servings
1/2 pound beef stew meat
1/4 cup chopped onion
1 can (10 3/4 ounces) condensed cream of golden mushroom soup
1 jar (2 1/2 ounces) sliced mushrooms, drained
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1/8 teaspoon pepper
1/2 cup sour cream
1 1/2 cups hot cooked noodles or rice
1. In 2 1/2- to 3 1/2-quart slow cooker, mix beef, onion, soup, mushrooms and pepper.
2. Cover and cook on low heat setting 8 to 10 hours or until beef is very tender.
3. Stir sour cream into beef mixture.
Serve over noodles or rice.
1 Serving:
Calories 690 (Calories from Fat 390); Total Fat 43g (Saturated Fat 18g, Trans Fat 1 1/2g); Cholesterol 150mg; Sodium 1480mg; Total Carbohydrate 47g (Dietary Fiber 3g, Sugars 6g); Protein 30g
Exchanges: 2 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 3 Medium-Fat Meat; 5 1/2 Fat
Carbohydrate Choices: 3
Marinated Broccoli
Serves 2.
* 4 teaspoons olive oil
* 1 tablespoon water
* 1 tablespoon white wine vinegar
* 1 1/2 teaspoons lemon juice
* 1 teaspoon honey
* 1 garlic clove, minced
* 1/4 teaspoon salt
* dash cayenne pepper
* 2 cups fresh broccoli florets
* 2 tablespoons chopped sweet red pepper
In a jar with a tight-fitting lid, combine the first eight ingredients; shake well. In a small bowl, combine broccoli and red pepper; add dressing and toss to coat. Cover and refrigerate for at least 1 hour. Serve with a slotted spoon.
1 cup equals 119 calories,
9 g fat (1 g saturated fat), 0 cholesterol, 315 mg sodium, 9 g carbohydrate, 2 g fiber, 2 g protein.
Diabetic Exchanges: 2 vegetable, 1-1/2 fat.
Strawberry Lemon Shortcake
Serves 2.
1 1/2 cups sliced fresh strawberries
2 tablespoons sugar
SHORTCAKE:
1 cup all-purpose flour
2 tablespoons sugar
3/4 teaspoon baking powder
1/8 teaspoon salt
2 tablespoons cold butter
3 tablespoons 2% milk
1 egg yolk, beaten
3/4 teaspoon grated lemon peel
LEMON BUTTER:
1 tablespoon butter, softened
1/4 teaspoon grated lemon peel
WHIPPED CREAM:
1/3 cup heavy whipping cream
1 teaspoon sugar
1. In a small bowl, combine strawberries and sugar; cover and refrigerate until serving.
2. In a bowl, combine the flour, sugar, baking powder and salt. Cut in butter until mixture resembles coarse crumbs. Combine the milk, egg yolk and lemon peel; stir into crumb mixture until a soft dough forms (dough will be sticky).
3. Turn onto a lightly floured surface; knead 10 times. Divide dough in half. Gently pat or roll each half into a 3/4-in.-thick circle. Place 2 in. apart on an ungreased baking sheet. Bake at 400 degrees F for 8-10 minutes or until golden brown. Remove to a wire rack; cool for 15 minutes.
4. Meanwhile, in a small bowl, combine butter and lemon peel; set aside. In a small mixing bowl, beat cream until it begins to thicken. Add sugar; beat until stiff peaks form.
5. To assemble, split shortcakes in half. Place cake bottoms on dessert plates; spread with lemon butter, then top each with a fourth of the strawberries and whipped cream. Cover with shortcake top and remaining berries and cream.