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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, selenium and zinc; and a good source of fiber and iron. | |  |
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Beef Brisket with Savory Carrots & Prunes
3-1/2 hours
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Ingredients: |
| 2-1/2 to 3-1/2- |
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pound boneless beef brisket |
| 1 |
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tablespoon vegetable oil |
| 1/2 |
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cup chopped onion |
| 3 |
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cups sliced carrots (1/4-inch) |
| 1/4 |
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cup packed brown sugar |
| 1 |
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tablespoon fresh lemon juice |
| 1 |
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teaspoon salt |
| 1/2 |
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teaspoon ground cinnamon |
| 1/2 |
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teaspoon pepper |
| 8 |
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ounces pitted prunes |
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Instructions: |
| 1. |
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Heat oil in Dutch oven over medium heat until hot. Brown beef brisket; remove. Pour off drippings. |
| 2. |
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Add onion to Dutch oven; cook and stir 5 minutes or until tender. Add 1/2 cup water. Return brisket; bring to a boil. Reduce heat; cover tightly and simmer 2-1/4 hours. Add carrots, brown sugar, lemon juice, salt, cinnamon and pepper; continue cooking, covered, 30 to 45 minutes or until brisket is fork-tender. Remove brisket and carrots; keep warm. |
| 3. |
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Add prunes to Dutch oven; cook, uncovered, over medium-high heat 5 minutes or until liquid is reduced to 1 cup and prunes are plumped. Trim fat from brisket; carve diagonally across the grain. Serve with carrots, prunes and sauce. |
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| Makes 6 to 8 servings. |
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| | | | | Nutrition information per serving (1/6 of recipe): 406 calories; 13 g fat (4 g saturated fat; 5 g monounsaturated fat); 99 mg cholesterol; 512 mg sodium; 40 g carbohydrate; 5 g fiber; 33 g protein; 5.3 mg niacin; 0.5 mg vitamin B6; 2.8 mcg vitamin B12; 4.4 mg iron; 26.3 mcg selenium; 7.7 mg zinc.
Nutrition information per serving (1/8 of recipe): 304 calories; 10 g fat (3 g saturated fat; 4 g monounsaturated fat); 74 mg cholesterol; 384 mg sodium; 30 g carbohydrate; 3.7 g fiber; 25 g protein; 4.0 mg niacin; 0.4 mg vitamin B6; 2.1 mcg vitamin B12; 3.3 mg iron; 19.7 mcg selenium; 5.8 mg zinc. |
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