I use beef very, very rarely…however, more so in chili season than any season. But as for roasts or steaks…I just don’t trend that way often at all. While beef tends to be higher in fat and calories than most other meats, we also prefer other proteins instead. Chicken and seafood are our go-to meats, but I know we’re not in the majority.
Having been raised in the Midwest, and then transplanted to the plains of Oklahoma, I know one thing: people love their meat (and potatoes). When I was a dietitian in Tulsa and started meeting patients who worked in the cattle industry, I would inquire about grass-fed beef. And then they would laugh at me.
At first I was offended. I know the nutritional and ecological benefits to grass-fed beef, why didn’t they? They are the ones in the “biz”. But I learned quickly. No one wants to make less money than their potential, right? No kidding.
The cattle business is like any other – it’s a career, a livelihood. If you can grain feed out a cattle and sell for twice the weight of a grass-fed cattle (i.e. twice the earnings), why wouldn’t you? Nutrition and ethics, if you’re like a lot of us in the nutrition and food “biz”…and you don’t rely on cattle to pay your bills.
While not only better for the environment, grass fed beef is lower in fat and calories and contains nutritional perks such as omega 3 fatty acids. Plus it just makes sense to feed an animal what nature intended them to eat. Right? Right.
What I’m getting at, is buying grass-fed beef is the route we choose, when we choose beef. Which, again, is rare. With that said, these sandwiches were absolutely divine. And I probably shouldn’t tell Mr. Prevention that French Dip Sandwiches will forever remind me of my first (very awkward) date at TGIFridays with the guy I went on to date for several years during high school. At any rate, this French Dip recipe turned out great and would give any restaurant serving them a run for their money.
1 medium yellow onion
3/4 cup low-sodium beef broth/stock
1/4 cup low-sodium soy sauce
1/2 cup water
1 Tbsp Worcestershire sauce
1 Tbsp brown/creole mustard
2 cloves garlic, roughly chopped
2 1/4 lb chuck roast, trimmed
salt and pepper to taste
7 sandwich rolls or French bread
7 slices 2% provolone or swiss cheese
Slice the onion into ~1/4-inch rounds, and place in the bottom of the crockpot. Add the beef broth, soy sauce, Worcestershire sauce, mustard, and garlic. Salt and pepper both sides of the roast and place on top of the onions. Cook on low 6-7 hours until the beef is fall-apart tender.
Transfer the roast to a cutting board and shred using two forks. Remove the onions and set aside. Strain the juice and remove as much fat as possible. Return the roast, juice, and onions to the crock pot.
Heat the broiler. Place the split sandwich rolls on a lined baking sheet and toast for 1 minute or just until the bread begins to brown. Remove the tops from the pan. Scoop the beef onto the bottom of the rolls and top with cheese. Return to the oven just until cheese is melted. Top with sandwich halves and serve with small bowls of jus.Yield: 7 large sandwiches.
Nutrition Information (per sandwich): 495 calories; 20.9 g. fat; 125 mg. cholesterol; 952 mg. sodium; 36.7 g. carbohydrate; 2.4 g. fiber; 48.1 g. protein
Result: These were simple to make and sooooo good! Don’t be too put off by the nutrition stats – these sandwiches are no joke! The actual sodium content is less as you won’t use all the jus, but I don’t know by how much so I assumed the worst and didn’t adjust the total. To keep this meal calorie-control, serve it with a salad or side of vegetables. If you’re a beef-lover, or just love a great sandwich…make’em! Enjoy!
Classes start today (tonight) – ahhh! And this week’s insanity just keeps on coming. I ended up taking yesterday off to take my car in (issues with the radio/clock after getting rear-ended awhile back…) and 3 hours later, I had lesson planned 2 of my 3 classes this week. But…my car was left unfixed. It has to go back in on Monday and I have to get a rental (ugh). Driving to Chicago without a radio should be a blast. Thank you God for Pandora and iHeartRadio.
From the dealership, I shot up-state for a meeting with a physician. It went really well and it seems like he is a very caring doc who values comprehensive care and sees great benefit in medical nutrition therapy and nutrition counseling. 😀
I slugged through the door by late afternoon and knew that my tush couldn’t touch down until I pounded out a workout. Between an insane schedule and somewhat restless nights, a workout was basically the last thing I wanted to do. But as the saying goes, you never regret a workout…and of course, that was the case. I wound down with a lightened up Broccoli Cheddar Soup recipe from Food Network’s magazine and a quick DVR sesh before bed.
My class tonight is almost full – it will be my largest class yet. But, first to the clinic…and then to class. Thank goodness tomorrow is my Friday! Have a good day!
Question: Do you/did you enjoy the first day of school?
Lots of love,