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| Recipe: Beef Braised in Rosemary Wine Sauce |
Servings: 6
Preparation Time: 10 min.
Cooking Time: 50 min.
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| Ingredients: |
- 2 Lbs. round or chuck steak, cut across the grain into 0-1/2 inch thick slices
- 1/4 cup olive oil
- 1 onion\cooked, chopped
- 3 bay leaf
- 1 tsp. rosemary, crumbled, or 1 Tbs. fresh, chopped
- 4 whole clove
- 1 cup dry red wine or chicken stock
- 4 tsp. tomato paste
- 1-1/2 cups chicken stock
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| Cooking Directions: |
Season steak with salt and pepper to taste. Heat oil in a heavy nonstick
skillet over medium high heat. Saute beef 5 minutes per side or
until brown. Using a slotted spoon, transfer beef to a platter and set
aside. Saute onion, bay leaves, rosemary and cloves in same skillet 7-8
minutes or until onion is tender. Stir in remaining ingredients. Bring
to a boil, stirring with a wooden spoon to deglaze. Return beef and any
juices to skillet. Stir to coat beef with sauce. Reduce heat to medium
low. Cover and simmer 20 minutes. Using a slotted spoon,
transfer beef to platter. Increase heat to medium high. Boil sauce
15 minutes or until thickened. Add juices from platter. Return beef
to skillet and cook until just heated throughout. |
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| Per Serving:
calories 424, fat 26.5g, calories from fat 56%, protein 34.0g, cholesterol 87.1mg, dietary fiber 0.6g
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| Nutrients |
Exchanges |
| Calories |
424 |
Milk Exchanges |
0.0 |
| Protein |
34.0g |
Vegetable Exchanges |
0.5 |
| Carbohydrates |
4.3g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
0.6g |
Bread Exchanges |
0.0 |
| Sugar |
2.4g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
26.5g |
Lean Meat Exchanges |
4.8 |
| Saturated Fat |
9.1g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
15.5g |
Fat Exchanges |
3.2 |
| Poly-unsaturated Fat |
1.9g |
| % Calories from Fat |
56% |
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|
| Cholesterol |
87.1mg |
| Sodium |
297.7mg |
| Vitamins |
Minerals |
| Vitamin A |
9.5IU |
Calcium |
22.5mg |
| Thiamin (B1) |
1.5mg |
Copper |
1.9mg |
| Riboflavin (B2) |
0.5mg |
Iron |
2.8mg |
| Niacin (B3) |
5.5mg |
Magnesium |
40.0mg |
| Vitamin B6 |
0.7mg |
Manganese |
0.6mg |
| Vitamin B12 |
2.6mcg |
Phosphorus |
284.9mg |
| Vitamin C |
3.0mg |
Potassium |
608.4mg |
| Vitamin E |
2.5IU |
Selenium |
31.5mcg |
| Folate |
13.9mcg |
Sodium |
297.7mg |
| Pantothenic Acid |
0.8mg |
Zinc |
5.8mg |
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