Monday, November 14, 2005

Roast beast

Deviled Roast Beef
Better Homes and Garden New Diabetic Cookbook Copyright 1999

1 2-2 ½ pound beef eye of round roast I used bottom round
¼ cup Dijon-style mustard
¼ teaspoon coarsely ground pepper
2 cups sliced fresh mushrooms
1 cup beef broth
1 small onion, cut into thin wedges
¼ cup water
2 cloves garlic, minced
1 teaspoon Worcestershire sauce
¼ teaspoon dried thyme, crushed
½ cup fat-free milk
3 tablespoons all-purpose flour

1. Trim fat from beef. In a small bowl stir together 2 tablespoons of the Dijon-style mustard and the pepper; rub onto the beef. Place the beef on a rack in a shallow roasting pan. Insert a meat thermometer. Roast beef in a 325 degree oven until thermometer registers 140 degrees for medium-rare (1 ½ to 2 hours) or 155 degrees for medium ( 1 ¾ to 2 ¼ hours). Cover with foil; let stand for 15 minutes before carving. (The temperature of the meat will rise 5 degrees during standing.)
2. Meanwhile, for sauce, in a medium saucepan combine the mushrooms, beef broth, onion, water, garlic, Worcestershire sauce, and thyme. Bring to boiling; reduce heat. Simmer, covered, about 5 minutes or until vegetables are tender. In a small bowl stir together milk and remaining Dijon-style mustard; gradually stir into flour. Add to mushroom mixture in a saucepan. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more.
3. To serve, thinly slice beef across the grain. Arrange on a serving platter. Spoon some of the sauce over beef. Pass remaining sauce.

Makes 8 to 10 servings. 217 calories per serving. (9 grams fat, 5 grams carbs, 28 grams protein , 0 grams fiber)

I rarely take the time to make roast beef but I had the day off and I had a roast in the freezer that I bought on sale for $1.99/lb so today we had roast beef. As you can probably see, I like mine pretty rare. I don’t have a good meat thermometer but I think the above guidelines are good ones. My roast was 2.41 pounds and I cooked it for 1.25 hours and it was still rare, yet warmed through. another 15 minutes and it probably would have been perfectly medium rare. My roast was a rather square piece of meat, quite thick so a narrower roast might cook a bit faster.

The sauce had good flavor and would have been great over mashed potatoes but I didn’t feel like going through the trouble of mashed potatoes and made baked instead.

I really need to start working more diabetic recipes into our diet since both of our families have a history of the disease, especially my husband’s. This is what I would describe as a ‘modern’ diabetic cookbook. Not much different from any other cookbook featuring healthy recipes. I actually bought this for my mother quite some time ago but realized that the recipes were too complicated for her. She likes simple recipes with short ingredient lists and these recipes are a bit more complicated than she likes but I think this would be great for a diabetic (or anyone into healthy eating) who loves to cook.

One thing I don’t like about this book is that there is no lead-in chapter describing the philosophy behind the recipes. There are small paragraphs scattered throughout the book underneath the recipes but I’d rather see all that information in one place.

1 comment:

Anonymous said...

more diabetic and vegetarian recipes