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The DX Exclusive Recipe: Beef Brisket

With root vegetables

Perfect for Rosh Hashanah or any autumn celebration, this slow-braised brisket with earthy root vegetables makes a comforting meal for a crowd. Change the vegetables depending on what looks good at the market. Try using rutabagas, parsnips or celery root. (Be sure to talk to your diabetes care team if you are considering making changes to your meal plan.)

1 (4½-pound) flat-cut beef brisket, trimmed of fat (see note)

1 teaspoon salt, divided

¾ teaspoon black pepper, divided

4 teaspoons olive oil, divided

2 stalks celery, chopped

1 medium onion, chopped

4 cloves garlic, minced

½ cup dry red wine

2 cups reduced-sodium beef broth or chicken broth

¼ cup tomato paste

½ teaspoon dried thyme

1 pound red-skinned potatoes, scrubbed and cut into 1½-inch pieces

1 pound turnips, peeled and cut into 1 ½-inch pieces

½ pound carrots, peeled, cut in half lengthwise, and cut into 2-inch pieces

Fresh flat-leaf parsley, chopped, for garnish (optional)

1. Preheat the oven to 325°F.

2. Sprinkle the brisket with ¾ teaspoon of the salt and ½ teaspoon of the pepper. Heat 2 teaspoons of the oil in a large skillet over medium-high heat. Add the brisket and cook, turning once, until well browned, about 8 minutes. Transfer the brisket to a deep-sided 4- to 5-quart baking dish.

3. Add the remaining 2 teaspoons oil to the skillet. Add the celery and onion and cook, stirring often, until the vegetables are softened, 5 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 1 minute.

4. Add the wine and bring to a boil, stirring to scrape up the browned bits from the bottom of the skillet. Add the broth, tomato paste and thyme, and cook, stirring constantly, until the tomato paste is incorporated into the broth and the mixture comes to a boil. Pour the mixture over the brisket. Cover and bake 2 hours.

5. Combine the potatoes, turnips, carrots, remaining ¼ teaspoon salt and remaining ¼ teaspoon pepper in a large bowl, and toss to coat. Remove the baking dish from the oven and add the vegetables around the brisket. Press the vegetables into the dish so they are almost covered with broth. If necessary, add additional broth or water. Cover and bake until the brisket and vegetables are very tender, about 1 hour longer.

6. Cut the roast into thick slices and serve with the vegetables and broth. Garnish with chopped parsley, if desired.

Note: Brisket is typically a fatty meat, but, choosing the leaner flat cut of brisket is a healthier choice than the fattier point cut. Brisket is sold with a layer of fat attached to one side of the meat. Removing this will drastically reduce the calories and saturated fat. Ask your butcher to remove it, or you can easily trim it away yourself. A 4½-pound brisket will have as much as a pound of fat that can be trimmed away.

Serves 10

Each serving (3 ounces brisket with ⅔ cup vegetables and ¼ cup broth): 266 calories, 15 g carbohydrate, 8 g total fat, 3 g saturated fat, 85 mg cholesterol, 3 g fiber, 30 g protein, 441 mg sodium

Carbohydrate Choices: 1

Food Choices: ½ starch, 1 veg, 4 lean protein

*Ask your diabetes care team about food choices; you can read more about food choices here.

Get more about tips here about keeping track of the food you eat, whether at home or dining out, and your total nutrition throughout the day.

Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies or affiliates.

© 2015 The DX: The Diabetes Experience

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