Looking to add some red meat to your diet? Learn how to make this beef dish at Healthy Cooking 4 You at the NBC4 Health and Fitness Expo.
Dave Zino, the executive chef and culinary spokesperson for the National Cattlemen's Beef Association, a contractor to the Beef Checkoff, will take to the Healthy Cooking 4 You stage on Saturday at 1:30 p.m. to give meal preparation tips for cooking lean beef.
The Expo will be held Jan. 7 and 8 at the Walter E. Washington Convention Center. Go here for complete schedules and hours.
Four-Way Slow Cooker Shredded Beef:
Ingredients
- 1 beef shoulder roast, arm chuck roast (boneless) or blade chuck roast boneless (2 to 2 1/2 pounds)
- 1 tablespoon vegetable oil (optional)
- 1 large onion, chopped
- 2 tablespoons minced garlic
- Salt and pepper
- For optional browning, heat 1 tablespoon oil in large nonstick skillet over medium heat until hot. Brown beef roast on all sides.
- Place onion and garlic in 3-1/2 to 5 quart slow cooker; place roast on top. Cover and cook on low 9 to 10 hours, or on high 5 to 6 hours, or until roast is fork-tender.
- Remove roast from slow cooker. Skim fat from cooking liquid, if necessary, and reserve 1 cup onion mixture. Shred beef with 2 forks. Combine shredded beef and reserved onion mixture. Season with salt and pepper, as desired. Continue as directed in Recipe Variations below, as desired.
Recipe Variations:
Health
Mexican Shredded Beef: Combine tomato or tomatillo salsa and beef mixture, as desired. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in warmed flour or corn tortillas, topped with pico de gallo, sliced avocados, shredded cheese, chopped cilantro and/or chopped white or green onions, as desired.
BBQ Shredded Beef: Combine prepared barbecue sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve on whole wheat rolls topped with creamy horseradish sauce, coleslaw, cheddar cheese slices, chopped green bell pepper and/or canned French-fried onion, as desired.
Asian Shredded Beef: Combine prepared hoison or teriyaki sauce and beef mixture. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in lettuce or cabbage cups topped with shredded carrots, sliced cucumber, chopped fresh cilantro or mint, sriracha or crushed red pepper flakes and/or chopped peanuts, as desired.
Indian Shredded Beef: Combine prepared Indian cooking sauce, such as tikka masala or vindaloo. Place in large microwave-safe bowl. Cover, vent and microwave until heated through, stirring occasionally. Serve in naan or pita bread topped with toasted chopped pistachios or coconut, raisins, Greek yogurt or mango chutney, chopped fresh mint or cilantro and/or sliced cucumber or green onion, as desired.
