By Lindsay Midura, Dietetic Intern [University of Minnesota – Fairview]
Here it comes: chilly weather, changing leaves, pumpkin patches and apple orchards. The underlying theme of fall festivities always comes back to a sense of warmth and cozying up with the ones you love. I chose this dish because it delivers my favorite things about fall: warm, comforting foods like root vegetables and broth, rich aromas, and enough for the whole family to enjoy.
If you are someone who doesn’t have a lot of time or energy to cook, this recipe is an easy, hands-off way to get a nutritious meal. Simply throw everything in the pan or slow cooker and let time work its magic. Using the slow cooker may be an added benefit, as you can prep the meal the night before, store it in the fridge overnight, plug it in before you leave for work in the morning and – voilà! – you have a delicious and nutritious meal ready for the whole family when you get home.
The extra servings this recipe provides is a great way to extra meals for your busy week. From a nutrition standpoint, this meal is low in carbs, high in protein and gluten-free! I hope you enjoy!
Hearty Autumn Brisket
Makes 24 servings
Adapted from the Food Network
Ingredients:
- 6 lb. lean beef brisket, trimmed
- 10 oz. box mushrooms, sliced
- 5 large carrots, peeled and sliced
- 2 yams, peeled and cubed
- 2 stalks celery, sliced
- 2 onions, sliced
- 1 cup ketchup
- 1 cup packed brown sugar
- 1/4 cup low-sodium tamari (gluten-free soy sauce)
- 1/4 cup apple cider vinegar
- 1/4 cup Worcestershire sauce
- 2 cups water
Directions:
- Preheat the oven to 300 degrees OR plug in slow cooker and set to low temp.
- If using the oven, place brisket in a roasting pan. If using slow cooker, place brisket in the slow cooker, slicing in half if necessary to make it fit.
- Scatter mushrooms, carrots, yams, celery and onion on top of the brisket.
- In a medium bowl, whisk together the ketchup, brown sugar, Tamari, apple cider vinegar, Worcestershire sauce, and water until well-mixed.
- If using the oven, cover with aluminum foil and cook for 5 hours. If you using the slow cooker, cover with lid and cook for 7-8 hours.
(Food safety tip: Before plating your brisket, use a thermometer to check the temperature of your meat. Place the thermometer into the thickest part of the brisket and check for a temperature of 160 degrees or above. If the temperature is below 160 degrees, continue to cook and recheck.) - Transfer brisket onto a plate, cover with aluminum foil, and let rest for 20 minutes.
- Transfer vegetables onto a plate and cover with aluminum foil to keep warm.
- Skim most of the fat from the remaining broth and strain.
- To serve, slice the brisket and put it on a platter with vegetables. Drizzle broth on the top and serve broth on the side.
- Pack remaining brisket in single-serving containers and chill or freeze to enjoy at a later date.
Nutrition Information:
Per Serving (7oz): 320 calories, 12 g total fat (4 g saturated fat), 18 g total carbohydrate, 35 g protein, 105 mg cholesterol, 330 mg sodium, 1 g dietary fiber.
