This sandwich is a big meal in a small package. But we were able to healthify the recipe with a handful of simple changes. We added more nutritional value and flavor by with roasted red peppers and fresh basil, and cut 73% of the fat and 72% of the saturated fat with fat-free Italian dressing and reduced-fat cheese.
beef chuck arm roast >
beef bottom round or rump roast
Italian dressing >
fat-free Italian dressing
burger buns >
whole wheat burger buns
12 slices provolone cheese (9 oz) >
3/4 cup shredded reduced-fat Italian cheese blend (3 oz)
added roasted red bell peppers
added fresh basil leaves
Nutritional Highlights
440 (before)
300 (after)
26 g (before)
7 g (after)
9 g (before)
2 1/2 g (after)
0 % (before)
15 % (after)
20 min |
12 hr 20 min |
12 sandwiches |
3-lb boneless beef bottom round or rump roast
1 medium onion, sliced
1 cup fat-free Italian dressing (not creamy)
1 tablespoon balsamic vinegar
12 whole wheat burger buns, toasted, if desired
3/4 cup shredded reduced-fat Italian cheese blend (3 oz)
3/4 cup thinly sliced roasted red bell peppers (from a jar)
3/4 cup fresh basil leaves
1
Trim any visible fat from beef. Cut beef into 4 pieces; place in 4- to 5-quart slow cooker. Top with onion and dressing. Cover; cook on Low heat setting 10 to 12 hours (or on High heat setting 5 to 6 hours) until beef is tender.
|
2
With slotted spoon, remove beef and onion from cooker; place on cutting board. Cool slightly. Shred beef, using 2 forks. Reserve 1 cup liquid in cooker. (If desired, reserve remaining liquid to serve with sandwiches for dipping. To serve, heat liquid in small saucepan over low heat until hot.)
|
3
Return shredded beef and onion to liquid in cooker. Add vinegar; stir well. Cover; cook on High heat setting 10 to 15 minutes or until heated.
|
4
To serve, spoon about 1/2 cup beef mixture in each bun; top with cheese, roasted peppers and basil.
|
Nutritional Information
1 sandwich:
Calories 300 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2 1/2g, Trans Fat 1/2g); Cholesterol 85mg; Sodium 480mg; Total Carbohydrate 19g (Dietary Fiber 3g, Sugars 7g); Protein 40g
% Daily Value
Vitamin A 8%; Vitamin C 15%; Calcium 10%; Iron 25%
Exchanges
1 Starch, 4 Lean Meat, 0 Medium-Fat Meat, 0 Fat
Carbohydrate Choices
1
