Friday, April 20, 2007

Tender Beef Over Noodles

Prep: 15 minutes
Cook: 5 1/2 hours
Yield: 2 servings

1/2 to 3/4 pound beef stew meat
1/3 cup chopped onion
1 teaspoon canola oil
1 cup water, divided
1/3 cup ketchup
1 TBSP brown sugar
1 TBSP worchestershire sauce
1/2 teaspoon paprika
1/4 teaspoon ground mustard
3 TBSP all-purpose flour
1 cup uncooked egg noodles

In a small skillet, brown beef and onion in oil; drain. Transfer to 1 1/2 quart slow cooker.

In a small bowl, combine 1/2 cup water, ketchup, brown sugar, worchestershire sauce, paprika and mustard; pour over meat. Cover and cook on low for 5 hours or until meat is tender.

Combine the flour and remaining water until smooth; stir into meat mixture. Cook 30 minutes longer or until thickened. Meanwhile cook noodles according to package directions; drain. Serve with beef.

Tips and Tricks
This meal is intended to be just enough to feed two people, but it can be easily doubled or tripled to feed a larger family.
Make It Healthier
Use organic ketchup. The amount of sugar is still the same, but it contains no high fructose corn syrup. Use lean beef. Skip the browning in oil step to reduce fat.
How Kids Can Help
Stir the flour mixture. Combine ingredients for the sauce.

Nutrition Facts
1 cup beef mixture with 1/2 cup noodles equals 385 calories, 11 g fat (3 g saturated fat), 89 mg cholesterol, 611 mg sodium, 44 g carbohydrate, 2 g fiber 27 g protein

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