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Casserole Of Marinated Beef With Olives Categories: main dish, low fat, beef === MARINADE === 1 carrot; chopped 1 onion; chopped 4 celery stalks; chopped 2 tablespoons olive oil 1/2 cup white wine 1/4 cup wine vinegar 5 parsley sprigs 2 garlic cloves 1/8 teaspoon thyme 1 bay leaf 1/4 teaspoon freshly-ground black pepper 1/2 teaspoon salt === MAIN DISH === 3 pounds lean bottom round beef roast or rump or chuck 4 carrots; halved crosswise 3 garlic cloves; chopped 1/2 cup pitted green olives; sliced 2 tablespoons cornstarch mixed with water 3 cups yolkless egg noodles For marinade: Finely chop carrots, onion and celery (or use a food processor). Heat oil in a saucepan and add the vegetables; cook, stirring constantly until lightly browned. Add the remaining marinade ingredients and simmer for 5 minutes. Cool. Cut raw meat across the grain into 1/4- to 1/2-inch-thick slices. Place in glass bowl and cover with marinade. Refrigerate for 24 hours. Remove meat from marinade and place onto paper towels. Spray a skillet with nonstick spray. Brown the meat on both sides. Strain the marinade and add to the skillet, covering meat completely (add water if necessary). Add carrots, garlic and sliced olives. Bring mixture to a boil. Cover with tight-fitting lid. Place in 275 degree oven for 1 hour or until meat is tender. Remove from oven. Skim off any fat. Add cornstarch mixture and stir until thickened. Place meat into center of platter. Surround with cooked noodles. Spoon small amount of sauce over meat. Serve remaining sauce in the bowl. This recipe yields 8 servings. Nutritional Analysis Per Serving: Calories 530; Fat (grams) 22; Percent calories from fat 37; Percent polyunsaturated 3; Percent saturated 14; Percent monounsaturated 20; Cholesterol (milligrams) 115; Sodium (milligrams) 540; Protein (grams) 58; Carbohydrate (grams) 25; Fiber (grams) 5. Source: "Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org" S(Formatted for MC5): "11-27-1999 by Joe Comiskey - jcomiskey@krypto.net" - - - - - - - - - - - - - - - - - - - Per serving: 146 Calories (kcal); 5g Total Fat; (30% calories from fat); 4g Protein; 21g Carbohydrate; 0mg Cholesterol; 247mg Sodium Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates NOTES : Diabetics or those on calorie-controlled diets may count one serving as: 5 meat, 1 skim milk, 1 starch serving. Weight Watcher points calculated at 11 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Contributor: n/a Yield: 8 servings Preparation Time: 0:00 |
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