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| | | |  | | | Cook’s Tip: To roast poblano peppers, arrange seeded pepper halves, skin side up, on large sheet of aluminum foil. Place on broiler rack so surface of peppers is 3 to 4 inches from heat. Broil 12 to 15 minutes or until skin is blackened. Fold aluminum foil over peppers to enclose. Let stand 5 minutes. Remove and discard blackened skins from peppers.
Cook’s Tip: Serve over mashed potatoes or rice, if desired.
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| | | | This recipe is an excellent source of protein, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and niacin. | |  |
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Chipotle-Braised Short Ribs
2-1/4 to 3-1/4 hours
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Ingredients: |
| 3 |
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pounds beef short ribs |
| 1 |
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tablespoon vegetable oil |
| 1/2 |
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teaspoon salt |
| 1/4 |
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teaspoon ground black pepper |
| 1 |
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cup diced white onion |
| 1 |
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can (28 ounces) crushed tomatoes |
| 5 |
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medium poblano peppers, roasted, peeled, seeded, cut into 1/4-inch thick strips |
| 1 to 2 |
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chipotle peppers in adobo sauce, finely chopped |
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Chopped white onion |
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Copped fresh cilantro |
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Lime wedges (optional) |
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Instructions: |
| 1. |
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Heat oil in large stockpot over medium heat until hot. Brown beef short ribs evenly. Remove from stockpot; season with salt and black pepper. |
| 2. |
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Add 1 cup onion to stockpot; cook 3 to 5 minutes or until tender, stirring occasionally. |
| 3. |
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Add tomatoes, chipotle peppers and poblano peppers to stockpot. Return beef to pan; bring to a boil. Reduce heat; cover tightly and simmer 1-1/2 to 2-1/2 hours or until beef is fork-tender. |
| 4. |
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Remove beef; keep warm. Skim fat from cooking liquid. |
| 5. |
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Spoon cooking liquid over beef. Sprinkle with chopped onion and cilantro, as desired. Garnish with lime wedges, if desired. |
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| Makes 4 to 6 servings. |
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| | | | | Nutrition information per serving (1/4 of recipe): 519 calories; 27 g fat (10 g saturated fat; 12 g monounsaturated fat); 119 mg cholesterol; 697 mg sodium; 24 g carbohydrate; 5.0 g fiber; 44 g protein; 4.7 mg niacin; 0.6 mg vitamin B6; 4.4 mcg vitamin B12; 7.5 mg iron; 28.8 mcg selenium; 10.2 mg zinc
Nutrition information per serving (1/6 of recipe): 346 calories; 18 g fat (7 g saturated fat; 8 g monounsaturated fat); 79 mg cholesterol; 465 mg sodium; 16 g carbohydrate; 3.3 g fiber; 29 g protein; 3.1 mg niacin; 0.4 mg vitamin B6; 2.9 mcg vitamin B12; 5.0 mg iron; 19.2 mcg selenium; 6.8 mg zinc. |
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