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3 pound 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
1 garlic clove
3/4 cup ketchup
2 tbsp. brown sugar
2 tbsp. vinegar
1 teaspoon dry mustard
1/2 teaspoon chili powder
3 drops tabasco sauce
1 bay leaf
1/4 teaspoon paprika
1/4 teaspoon garlic powder
1 teaspoon worcestershire sauce
1. In skillet brown both sides of meat in oil. Add onions and celery and sauté briefly. Transfer to slow cooker. Add broth.
2. Cover. Cook on Low 6-8 hours, or until tender. Remove meat from cooker and cool. Shred beef.
3. Remove vegetables from cooker and drain, reserving 11/2 cups broth. Combine vegetables and meat.
4. Return shredded meat and vegetables to cooker. Add broth and remaining ingredients and combine well.
5. Cover. Cook on High 1 hour. Remove bay leaf.
6. Pile into 8 sandwich rolls and serve.
Miriam Christophel
Battle Creek, MI
Mary Seielstad
Sparks, NV
(Ideal slow cooker size: 4-quart)
Reprinted from Fix-It and Forget-It Diabetic Cookbook: Slow Cooker Favorites -- to include Everyone! By Phyllis Pellman Good with American Diabetes
Exchange List Values: Carbohydrate 1.0, Meat, lean 3.0 \n\nBasic Nutritional Values: 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
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