By Beverly Glaze
For the Gazette
CHARLESTON, W.Va. -- This week's menu plan centers on a 3 1/2- to 4-pound pot roast, which provides the main ingredient for three entrees: pot roast, beef stroganoff and beef stir fry. Cut the roast, or ask the butcher to cut it, into three pieces, weighing approximately 1 pound, 2 pounds and one half pound each. Simmer a pot roast in a crock pot and come home to a ready-to-serve meal for an especially busy day. The beef stroganoff recipe comes together quickly in the microwave.
A vegetable-rich sweet and spicy beef stir fry provides lots of vitamins and nutrients when served over brown rice.
Prepare and cook the accompanying broccoli and cauliflower while the lemony steamed fish cooks in a foil packet in the oven. Spicy Lentil Stew, the week's vegetarian entrée suggestion, contains plenty of protein and fiber from the lentils as well as lots of Vitamin A from sweet potatoes and carrots.
Roast in a Crock Pot
Yield: 4 servings
1 1/2 to 2 pounds beef rump roast
1/2 packet dry onion soup mix
1/2 cup water
1 1/2 carrots, chopped
1/2 medium onion chopped
1 1/2 medium potatoes, peeled and chopped
1 rib celery, chopped
Salt and pepper to taste
SEASON the roast with salt and pepper to taste.
BROWN roast on all sides in a large skillet over high heat, and place in a Crock pot or slow cooker.
ADD soup mix, water, carrots, onion, potatoes and celery. Cover and cook on low setting for 8 to 10 hours.
SERVE with whole wheat rolls and fresh fruit for dessert.
Nutritional analysis per serving: Calories 540; Total fat 31g; Carbohydrates 18g; Dietary fiber 2g; Protein 46g; Cholesterol 147mg; Sodium 272mg.
Microwave Beef Stroganoff
Yield 4 servings
1 pound beef boneless lean beef
1/2 cup chopped onion
1/2 teaspoon pepper
1/4 teaspoon salt
1 can cream of mushroom soup
1/2 cup low fat sour cream or plain yogurt
1/2 teaspoon paprika (optional)
4 cups hot cooked whole grain noodles
CUT meat into thin strips.
COMBINE beef, onion, pepper and salt in a 2-quart microwave safe casserole dish. Cover with lid and microwave for 5 minutes or until beef is no longer pink. Stir once during cooking.
COMBINE the soup, sour cream or yogurt and paprika in a small bowl. Add to beef, stirring to coat the mixture.
COVER and microwave for 3 minutes or until heated through.
SERVE over hot whole grain noodles.
SERVE with French style green beans or favorite salad.
Source: Centsible Nutrition, University of Wyoming
Nutrition analysis per serving: calories 530; total fat 16g; saturated fat 5g; trans fat 0g; cholesterol 95mg; total carbohydrates 53g; dietary fiber 3g; sugars 3g; protein 37g; sodium 700mg.
Sweet and Spicy Beef Stir Fry
Yield: four servings
8 ounces beef, sliced in very thin strips
1 carrot, peeled and sliced thin
2 medium potatoes, unpeeled and diced
1 cup celery, diced
1 medium onion, diced
2 cups shredded green cabbage
Nonfat vegetable spray
1 tablespoon cornstarch