Authentic Sour Beef And Dumplings

Prep: 10 minutes plus marinating
Cook: 6 hours
Yield: 12 servings

1-1/2 cups water, divided
1-1/4 cups cider vinegar, divided
2 large onions, sliced, divided
1 medium lemon, sliced
15 whole cloves, divided
6 bay leaves, divided
6 whole peppercorns
2 tablespoons sugar
2 teaspoons salt
1 beef sirloin tip roast (3 pounds), cut in half
1/4 teaspoon pepper
12 gingersnap cookies, crumbled
DUMPLINGS:
3 pounds russet potatoes
2 eggs
1 cup all-purpose flour, divided
1/2 cup dry bread crumbs
1 teaspoon salt
1/4 teaspoon ground nutmeg
Dash pepper


In a large plastic bag or bowl, combine 1 cup water, 1 cup vinegar, half of the onions, lemon, 10 cloves, four bay leaves, peppercorns, sugar and salt; mix well. Add roast. Seal bag and turn to coat; refrigerate overnight, turning occasionally.

Drain and discard marinade. Place roast in a slow cooker; add pepper and remaining ingredients except gingersnaps. Cover and cook on low for 6-8 hours or until meat is tender.

Remove roast and keep warm. Discard bay leaves. Stir in gingersnaps. Cover and cook on high for 10-15 minutes or until gravy is thickened.

Two to three hours before roast is finished, boil potatoes whole until tender. Drain well. Refrigerate for 2 hours.

Peel and grate potatoes. In a bowl, combine the eggs, 3/4 cup flour, bread crumbs, salt, nutmeg and pepper. Add potatoes; mix with hands until well blended. Shape into 1-1/2-in. balls; roll in remaining flour.

In a large kettle, bring salted water to a boil. Add the dumplings, a few at a time, to boiling water. Simmer, uncovered, until the dumplings rise to the top; cook 2 minutes longer. Remove dumplings with a slotted spoon to a serving bowl. Serve with roast and gravy.

Tips and Tricks
If your roast is large, make sure to cut it in half for even cooking. I skipped the bay leaves for the second half of the recipe. You could also use various types of vinegar if you don't have cider vinegar. I strained the onions and other ingredients out of the gravy, but you could leave them in if you prefer. Be sure to not overboil your potatoes. Russets work best, other varieties of potatoes don't have the starch content needed for dumplings, and overcooked potatoes will not form balls. The refrigeration step is crucial, I also refrigerated my grated potatoes for about 30 minutes to make sure they were dry enough. Mix only until combined, overkneading will negatively affect the quality of the dumplings. If the pot is not large enough, you may need to cook them in two batches.
Make It Healthier
Trim fat from roast. Omit salt.
How Kids Can Help
Measure ingredients. Push buttons on slow cooker. Crush gingersnaps.

Hearty Vegetable Beef Stew

Prep: 15 minutes
Cook: 50 minutes
Yield: 8 servings

1 1/2 pounds lean beef, cut into 1-inch cubes
1/2 cup whole wheat flour
salt and pepper
1 tsp oregano
1 tsp basil
2 leeks, white and light green parts only, sliced and rinsed
1 medium onion, coarsely chopped
3 carrots, peeled and coarsely chopped
3 parsnips, peeled and coarsely chopped
1 can (10oz) whole plum tomatoes, undrained
1 can (10 oz) canned whole potatoes
2-3 cloves garlic, chopped or pressed
4 Tbsp olive oil
1 cup light beer
1 cup chicken broth

In a resealable bag or bowl, mix together the flour, basil, oregano, salt and pepper. Add beef chunks and toss to coat.

In a large Dutch oven, saute the garlic and onions in olive oil until tender. Add the vegetables except for the potatoes and cook about 5 minutes longer. Add the seasoned meat to the pot and stir to mix. Cook until meat is browned. When the mixture gets very sticky, add the beer and chicken broth.

Bring to a boil and stir to combine, add canned potatoes, then simmer until vegetables are tender.

Tips and Tricks
Fresh potatoes will become too mushy, so be sure to use canned potatoes. Leeks can be sandy, so be sure to rinse and drain them well after slicing. I bought precleaned parsnips that just had to be peeled. When stirring the vegetables, use a wooden spoon or silicone spatula to break apart the tomatoes. I also used marjoram and thyme in place of the basil and oregano.
Make It Healthier
Choose lean meat. Omit salt. Use low-sodium chicken broth.
How Kids Can Help
Peel vegetables. Shake bag to coat meat. Older kids can open cans.
Recipe Source
Adapted from the Eat-Clean Diet Cookbook by Tosca Reno

Nutrition Facts
one serving equals 315 calories, 20g protein, 35g carbs, 6 g fiber, 8 g sugars, 10g fat, 314mg sodium

Tuscan Beef Stew

1 can condensed tomato soup
1 can condensed beef broth
1/2 cup apple juice
2 lbs beef stew meat, cut into chunks
3 large carrots, cut as desired
1 tsp italian seasoning
1 clove garlic, minced
32 oz canned cannellini beans (white kidney beans) rinsed and drained

Put all ingredients except beans in crock pot on low for 8-9 hours. Add beans during the last 10 minutes before serving.

Smothered Round Steak With Egg Noodles

Prep: 10 minutes
Cook: 7-8 hours
Yield: 4 servings

1 pound round steak, cut into 1-inch chunks
1/3 cup flour
salt and pepper
1 can (14.5 oz) diced tomatoes, undrained
1 small can sliced mushrooms, drained
1 onion, chopped
1 medium green pepper, chopped
2 Tbsp molasses
5 Tbsp soy sauce
1 package egg noodles, cooked

In a plastic bag, combine the flour, salt and pepper. Add the meat and shake to coat. Transfer to a slow cooker.

Add the mushrooms, peppers, tomatoes, onion, molasses and soy sauce.

Cook on low for 7-8 hours or until meat is tender. Serve over cooked egg noodles.

Tips and Tricks
I used an 8-ounce package of fresh sliced mushrooms in place of the canned and 3 sliced green onions in place of the regular onion. I also used honey instead of molasses.
Make It Healthier
Use no salt added canned tomatoes. Use low-sodium soy sauce.
How Kids Can Help
Shake bag to coat meat. Pour ingredients into slowcooker.

Cheeseburger Casserole

This super-easy casserole is a great for a busy night when you don't have time to cook!

Yield: 4 servings
Prep: 30 minutes

1 box of Au Gratin Potato mix
1 lb of ground beef or turkey
1 tomato
1 can diced tomatoes
8 oz shredded cheddar cheese

Prepare the Au Gratin potatoes as directed on the box in a 8x9 casserole dish.
Once done, let set 5 minutes. Meanwhile, brown ground beef or turkey and drain. Slice tomato thinly and place sliced tomato over Au Gratin potatoes. Drain diced tomatoes and pour over sliced tomatoes. Cover with browned meat. Spread shredded cheese on top. Cover and bake another 10 minutes until cheese is melted. Let set 5 minutes to cool and serve.

Steaks With Veggie Salsa

Prep: 15 minutes
Cook: 10 minutes
Yield: 4 servings

1 mesdium zucchini, diced
2 tomatoes, diced
1 yellow bell pepper, seeded and diced
1 small red onion, diced
1/4 cup cilantro, chopped
1 Tbsp fresh lime juice
1 garlic clove, minced
1/4 tsp sea salt
3/4 tsp freshly ground pepper
1/4 tsp chili powder
4 4-oz sirloin steaks, trimmed of fat

In a small bowl, combine first seven ingredients plus a pinch of sea salt and 1/2 tsp pepper to make salsa. Then, heat a cast iron skillet over medium-high heat. In another bowl, combine chili powder with remaining sea salt and pepper. Sprinkle both sides of steak with spice mixture. Cook until done to taste--2 minutes on each side for medium-rare, 2 1/2 minutes on each side for medium. Let stand 5 minutes, then serve, topped with salsa.

Tips and Tricks
Instead of the chili powder mix, I used the meat rub from this recipe for Broiled Steaks. I also used lemon juice in the veggie salsa because I used the last of the lime juice for the steaks. Instead of a cast-iron skillet, I broiled the steaks for about 7 minutes per side. If your meat is thick, consider slicing it into thinner pieces, it will be easier to cook. Use dried cilantro if you do not have fresh.
Make It Healthier
Omit the salt.
How Kids Can Help
Dump salsa ingredients into bowl and measure spices.

Nutrition Facts
1 4-oz piece of steak plus 1/4 cup salsa equals 240 calories, 7 g fat, 2.5 g saturated fat, 7 g carbs, 2 g fiber, 3 g sugars, 36 g protein, 203 mg sodium, 66 mg cholesterol

Miniature Shepherd's Pies

Prep: 10 minutes
Cook: 20 minutes
Yield: 6 servings

1 pound ground beef
2-3 large green onions, thinly sliced
1 1/2 cups baby carrots, finely chopped
1 cup petite peas
2 cups beef broth
1 tablespoon corn starch
2 cups mashed potatoes

In a large pot, brown the ground beef. When almost finished, add the onions, carrots and peas. Stir and cook until veggies are tender, about 5 minutes. Sprinkle corn starch over meat mixture and stir to combine.

Add broth and stir. Bring to a boil; reduce heat and simmer until thickened, about 3 minutes.

Spoon meat mixture into muffin cups. Top with the mashed potatoes. Bake at 350 for twenty minutes or until bubbly and heated through.

Tips and Tricks
Substitute regular onions if you don't have green onions. I used my Pampered Chef food chopper to finely chop the carrots. You can also substitute other veggies. I used corn and I presteamed it in the microwave to save time. I also added some Kitchen Bouquet browning sauce to darken the gravy. I usually make my own mashed potatoes from scratch, but on hot or busy days, will use a pouch of instant flavored potatoes.
Make It Healthier
Use lean ground beef and rinse beef before adding broth. Use low sodium broth.
How Kids Can Help
Chop veggies with food chopper. Measure broth.

Herbaceous Beef Burgers

Prep/Total Time: 30 minutes
Yield: 4 servings

1 1/2 pounds ground beef sirloin
1/3 cup finely chopped flat-leaf parsley
1/3 cup finely chopped dill
1/4 cup chopped chives
1 tablespoon Worcestershire sauce
Salt and pepper
One 4-ounce log goat cheese, quartered
olive oil
1/3 cup sour cream
1/4 cup Dijon mustard
3 tablespoons honey
4 crusty whole grain kaiser rolls, split
4 leaves green-leaf lettuce
1/4 seedless cucumber, thinly sliced
4 radishes, thinly sliced
4 thin slices red onion

Preheat a grill or grill pan to medium-high. In a large bowl, combine the beef, parsley, dill, chives and Worcestershire sauce; season with salt and pepper. Divide the mixture into 4 mounds. Press 1 piece of cheese into the center of each mound, then form a patty around the cheese. Drizzle the patties with olive oil and grill for 4 minutes on each side for medium.

Meanwhile, in a small bowl, combine the sour cream, mustard and honey; season with salt and pepper. Layer each roll bottom with lettuce, cucumber, radish, onion and a burger. Spread honey mustard sauce on the cut side of the bun tops and set into place.

Tips and Tricks
I used a little less than a pound of meat and made four smaller burgers. I used dried dill, fresh curly parsley, and omitted the chives altogether. You could also substitute green onions. I used spicy brown mustard in place of Dijon, cream cheese instead of goat cheese, and left the radishes off. Make sure the meat is sealed well around the cheese, because the cream cheese I used leaked out as the meat cooked.
Make It Healthier
Omit salt. Serve on whole wheat rolls. Use low-fat or fat-free sour cream.
How Kids Can Help
If you place the meat and ingredients into a plastic resealable bag, kids can mix the meat. Kids can also measure ingredients and mix the sour cream topping.

Best Beef Bourguignon

Prep: 20 minutes
Cook: 2 hours
Yield: 4 servings

1/2 pound sliced mushrooms
1/4 cup butter
3 slices bacon
2 pounds boneless beef, cut into 1-inch pieces
2 Tbsp flour
1 Tbsp sugar
1/4 tsp salt
1/4 tsp thyme
1 bay leaf
1 peppercorn
3/4 cup beef stock or broth
1 1/2 cups red cooking wine
1/2 pounds whole small white onions
cherry tomatoes
hot cooked rice

In a large pot, saute mushrooms in butter. Remove mushrooms and liquid and set aside. Fry bacon, cut up, until crispy. Remove and set aside.

Add beef to the bacon drippings. Brown well, then add flour and blend well. Add sugar, salt, thyme, bay leaf and peppercorn.

Add beef stock and cooking wine, then cover and simmer for 1 hour, stirring occasionally. Add onions, mushrooms and bacon and simmer one hour longer. Add more cooking wine if liquid has evaporated. Garnish with cherry tomatoes and serve over hot rice. Remove bay leaf before serving.

Tips and Tricks
Omit the bay leaf and peppercorn if you don't have them on hand. In place of cooking wine, use any red wine, additional beef broth or grape juice. I also use cut up onions in place of the pearl onions. I cook the rice in the microwave to save time.
Make It Healthier
Omit salt. Serve over brown rice.
How Kids Can Help
Measure ingredients. Push buttons on microwave.

Turkey Meatball Subs

Prep: 40 minutes

Cook: 20 minutes

Yield: 4 servings

5 whole-grain sub rolls

1 pound extra-lean ground white turkey breast

1 clove garlic, minced

1 tsp dried oregano

1 egg

1 egg white

1 small onion, thinly sliced

1 14.5 ounce can Italian Style tomatoes

1/4 cup shredded reduced fat mozzarella cheese

Using a food processor, process one sub roll into fine bread crumbs. Measure out one cup of crumbs.

In a large mixing bowl, combine the turkey, garlic, eggs, oregano and crumbs. Shape into meatballs. Add meatballs to a skillet and brown on all sides. Add onion and cook, stirring frequently, until slices are limp and just starting to turn brown.

Add tomatoes and stir to coat. Allow mixture to come to a slight boil, then reduce heat and cook for twenty minutes or until meatballs are cooked through.

Split remaining rolls in half lengthwise and fill with meatballs and sauce. Top with shredded cheese.

Tips and Tricks

I skipped the processing the extra roll and just used Italian bread crumbs. I also used extra lean ground beef because my husband doesn't like ground turkey. I used part-skim mozzarella because the reduced-fat kind doesn't seem to melt well.

Make It Healthier

Use sodium-free tomatoes.

How Kids Can Help

Measure ingredients. Older kids can shred cheese.

Nutrition Facts

One sandwich equals 355 calories, 4.5 grams fat (0.5 g saturated fat), 39g carbs, 4 g fiber, 7g sugars, 39 g protein, 494 mg sodium, 125 mg cholesterol

Chili 'N' Cornbread Bake

Prep: 40 minutes
Yield: 6 servings

1 1/2 cups hot water
1 pkg cornbread stuffing mix
1 1 /2 lbs lean ground beef
1 15 oz can kidney beans, undrained
1 8 oz can tomato sauce
1 cup thick & chunky salsa
1 cup shredded cheddar cheese

Preheat oven to 400. Add hot water to stuffing mix, stir until moistened. Set aside. Brown meat in a large skillet. Drain and add beans with liquid, tomato sauce and salsa. Mix well. spoon into 2 qt casserole dish. Sprinkle with cheese and top with prepared stuffing. Bake 30 minutes or until heated through.

Tips & Tricks:
Experiment with adding your favorite chili add ins like bell peppers, onions, and corn.

Make it Healthier:
Use reduced sodium beans and tomato sauce. Reduce ground beef or replace part of the ground beef with bulgur wheat. Use organic, whole grain stuffing mix and low fat cheese.

How Kids Can Help:
Kids can dump ingredients. Older kids can shred cheese. Kids can sprinkle cheese on casserole.

Spaghetti Pie

This is my MIL's recipe, and it's a family favorite.

Prep:
Yield: 8 Servings

8 oz spaghetti, cooked & drained
1/2 tsp salt
1/4 tsp pepper
1 broken egg
1/3 cup Parmesan cheese
8 oz sour cream
1 lb browned ground beef
1 can spaghetti sauce
garlic & oregano to taste
2 cups grated mozzarella cheese

Preheat oven to 350 degrees. Spread noodles in a 9x13 inch baking dish. Spread beaten egg over the top and sprinkle with salt, pepper, & Parmesan cheese. Layer ground beef on top of this. Season spaghetti sauce to taste with garlic & oregano, spread over ground beef and top with mozzarella cheese. Bake for 30 minutes.

Tips & Tricks:
I make this using leftover Pasta Alfredo instead of the spaghetti and omit the egg, sour cream, and Parmesan cheese. It turns leftovers into a brand new & delicious meal!

Beef And Beer Stew

Prep: 30 minutes
Cook: 3 hours plus resting
Yield: 8 servings


5 pounds beef brisket, cut into 2-inch cubes
Salt and pepper
1 stick (4 ounces) butter
4 pounds onions, sliced
6 tablespoons flour
One 12-ounce bottle dark beer
3 cups beef broth
3 pounds yellow-fleshed potatoes, such as yukon gold, peeled and quartered
1 cup milk

Preheat the oven to 325°. Season the brisket with salt and pepper. In a large, heavy skillet, melt 1 teaspoon butter over medium-high heat. Working in batches, add the brisket and cook for 8 minutes; transfer to a large Dutch oven and reserve the skillet.

Add 2 teaspoons butter to the skillet. Add one-third of the onions and cook over medium heat until softened; push to the side of the pan. Repeat with the remaining onions, then cook over medium heat, stirring, until browned, about 8 minutes more. Transfer to the Dutch oven. Add 3 tablespoons butter to the skillet, over medium heat; add the flour and cook, stirring, until the mixture is golden. Whisk in the beer, then the beef broth; bring to a boil, whisking until smooth.

Pour the sauce over the meat and onions and bring to a simmer over medium heat. Cover the pot and cook in the oven for 2 hours. Remove the lid and cook until the meat is fork-tender, 30 minutes. Set aside and let rest for 30 minutes.

Meanwhile, in a large pot, place the potatoes in salted water to cover; bring to a boil, then simmer for 15 minutes. Drain and return to the pot. Add the remaining 4 tablespoons butter and mash. Beat in the milk and season with salt and pepper. Serve the stew over the mashed potatoes.

Tips and Tricks
To start with, I didn't take three hours to cook this and I cut the recipe down. I used about 2 pounds of london broil, fat trimmed off and cut into small cubes, then browned it in the butter and drained it. While the meat cooked I made the sauce, using half of an onion and the full amount of the other ingredients. Then I drained the meat and returned it to the pot, added the sauce, covered it and cooked it for about an hour. I also threw in some sliced carrots. The meat was nice and tender, so cooking it for three hours was not necessary. And since cooking the meat and the onions uses so much butter (I used Smart Balance), I didn't add any more to the potatoes. I also used Guinness in the sauce. I'm not a fan of Guinness (Read: it tastes like motor oil), but this sauce had a nice flavor to it. My mother-in-law, who is not a beer drinker at all, also liked it. This recipe could probably be adapted for the crockpot, but gravies in the crockpot tend not to thicken. So you would need to add the flour and cook the sauce on the stovetop.
Make It Healthier
Use lean meat. Use unsalted butter or trans-fat free spread.
How Kids Can Help
Measure ingredients.
Suggested Sides
steamed peas and green salads

3 Meal Series Part 3: Open Faced Beef Melts

Prep: 15 minutes
Yield: 4 servings

9 oz sliced pot roast
1 cup gravy
4 slices Texas Toast, lightly toasted
4 slices cheddar or swiss cheese

In a large skillet heat pot roast and gravy until heated through. Spread toast on broiler pan, Divide pot roast slices evenly among toast. Spoon most of the gravy over the meat and top each sandwich with a slice of cheese. Broil 1 minute or until cheese is melted.

3 Meal Series Part 2: Shepherds Pie

Prep: 55 minutes
Yield: 4 servings

3 cups beef broth
3 tbs flour
2 1/2 cups shredded pot roast
10 oz frozen carrots & peas, thawed
1/2 tsp oregano
5 medium potatoes, peeled, & boiled until soft
1/8 cup milk

Preheat oven to 350 degrees. Coat 1 1/2 quart baking dish with nonstick cooking spray. Mash potatoes with milk until smooth & creamy, set aside. Whisk beef broth and flour together in a medium saucepan. Heat until simmering, simmer for 1 additional minute or until thickened.

Reserve 1 cup gravy in fridge for tomorrow.

Stir in pot roast, vegetables, and oregano. Spoon mixture into prepared baking dish. Spoon potatoes over top of meat mixture. Bake for 30 minutes. Let stand for 15 minutes before serving.

3 Meal Series Part 1: Roast Beef & Goulash

Prep: 35 minutes, plus 4 hours in crock pot
Yield: 4 servings plus leftovers for 2 more meals

1 4 lb bottom-round pot roast
1 tbs cooking oil
1/2 tsp salt
1/4 tsp pepper
1 large onion, sliced
2 cups beef broth
1 can tomato sauce
1 cup sour cream
1/4 cup flour
1/2 lb egg noodles, cooked

Place roast in crock pot. Add broth, salt & pepper, tomato sauce, and onion. Cook on high for 4 hours. Remove roast, and slice approximately 1/3 of the roast into slices. Reserve remaining roast in fridge for meals later in the week. Strain onions from drippings and reserve. Add flour to drippings in crock pot and whisk until smooth. Add sour cream and heat until thickened. Return onions to sauce. Pour sauce over egg noodles and serve with roast beef.

Beef Taco Skillet

Prep: 20 minutes
Yield: 4 servings

1 lb ground beef
1 10 oz can tomato soup
1/2 cup salsa
1/2 cup water
6, 6" flour tortillas, cut into 1" pieces
1/2 cup shredded cheddar cheese

Cook beef in 10" skillet until well browned, stirring to break up meat. Drain fat. Stir in soup, salsa, water, and tortillas. Heat to a boil, reduce heat and cook for 5 minutes on low. Top with cheese.

How kids can help:
Kids can tear or using a butter knife cut tortillas. Older kids can shred cheese & open cans.

Tips & Tricks:
For a creamier skillet casserole, add 1/2 cup sour cream when you add the soup. Experiment with corn or whole grain wheat tortillas. Monterey or Pepper Jack cheese gives this casserole a Tex-Mex kick.

Beef And Taters TV Dinner

Another yummy recipe from Rachael Ray.

Prep/Total Time: 30 minutes

Yield: 4 servings

2 large baking potatoes (about 1 1/4 pounds total)—peeled, quartered lengthwise and sliced 1/2 inch thick
3/4 cup heavy cream
Salt and pepper
1 pound ground beef sirloin
1 tablespoon flour
2 tablespoons extra-virgin olive oil
2 onions, thinly sliced
1 cup beef broth
3 tablespoons steak sauce, such as A.1.
One 10-ounce box frozen petite peas

In a small saucepan, combine the potatoes and enough salted cold water to cover. Bring to a boil, then lower the heat and simmer until tender, about 15 minutes. Drain, return to the pot and mash with 6 tablespoons cream, 1 teaspoon salt and a pinch of pepper. Set aside.

Meanwhile, in a medium bowl, combine the ground sirloin with 1 1/2 teaspoons salt and 1/2 teaspoon pepper. Shape into 4 oval patties about 1/2 inch thick. Coat with the flour.

In a large, heavy skillet, heat the olive oil over medium heat. Add the ground sirloin patties and cook until browned, about 2 minutes on each side for medium-rare. Transfer to a plate and cover with foil to keep warm.

Add the onions to the skillet and cook over medium heat, stirring, until slightly softened, about 5 minutes. Pour in the beef broth, steak sauce and remaining 6 tablespoons cream and bring to a boil. Cook, stirring occasionally, until the sauce thickens, about 4 minutes.

Meanwhile, cook the peas according to package directions.6. Return the meat patties to the skillet and let simmer in the sauce for about 4 minutes. Arrange the patties on plates and spoon the sauce on top. Serve the mashed potatoes and peas alongside.

Tips and Tricks

I omitted the cream from the mashed potatoes and used less than called for in the sauce. Serve whatever type of veggies your family likes in place of peas, and use the microwave to speed prep.

Make It Healthier

Omit salt. Use reduced sodium or sodium free broth. Use reduced fat sour cream in place of the heavy cream.

How Kids Can Help

Measure ingredients. Push buttons on microwave.

Suggested Sides

green salad

Beef Stew with Mushrooms

Prep: 45 minutes, plus 8 hours in slowcooker
Yield: 8 servings

4 teaspoons canola oil, divided
2 pounds bottom round, trimmed of fat and cut into 1-inch cubes
3/4 pound white mushrooms
3 tablespoons all-purpose flour
2 cups beef broth
4 large carrots, peeled and cut into 1-inch pieces
1 large onion, chopped
1 clove garlic, minced
1 1/2 tablespoons Dijon mustard
1 teaspoon caraway seeds
3/4 teaspoon salt
1/2 teaspoon freshly ground pepper
1 bay leaf

1. Heat 2 teaspoons oil in a large skillet over medium heat. Add half the beef and brown on all sides, turning frequently, about 5 minutes. Transfer to a 6-quart slow cooker. Drain any fat from the pan. Add the remaining 2 teaspoons oil and brown the remaining beef. Transfer to the slow cooker.
2. Return the skillet to medium heat, add mushrooms and cook, stirring often, until they give off their liquid and it evaporates to a glaze, 5 to 7 minutes. Sprinkle flour over the mushrooms; cook undisturbed for 10 seconds, then stir and cook for 30 seconds more. Pour in beef broth; bring to a boil, whisking constantly to reduce foaming, until thickened and bubbling, about 3 minutes. Transfer the mushroom mixture to the slow cooker.
3. Add carrots, onion, garlic, mustard, caraway seeds, salt, pepper and bay leaf to the slow cooker. Stir to combine.
4. Put the lid on and cook on low until the beef is very tender, about 8 hours. Discard the bay leaf before serving.

NUTRITION INFORMATION: Per serving: 272 calories; 9 g fat (3 g sat, 4 g mono); 72 mg cholesterol; 16 g carbohydrate; 27 g protein; 2 g fiber; 359 mg sodium.

Tips & Tricks:
The original recipe calls for beer, which I substituted for beef brother since my family does not drink alcohol or cook with it.

Tex Mex Minestrone

Prep: 30 minutes
Yield: 2 servings (4 cups)

1/2 lb. lean ground beef
1-1/2 cups water
1 large tomato, chopped
1 cup (1/2 of 15-oz. can) black beans, drained, rinsed
1/2 cup fat-free reduced-sodium beef broth
1/4 cup small shell pasta or other small pasta, uncooked
1/4 cup Zesty Italian Dressing
1/2 tsp. ground cumin
1/2 cup Mexican Style Shredded Four Cheese

Brown meat in large saucepan on medium-high heat; drain.

Add all remaining ingredients except cheese; mix well. Bring to boil. Reduce heat to medium-low; simmer 8 min. or until pasta is tender.

Ladle into two bowls. Sprinkle with cheese.