Friday, January 10, 2014

Slow-cooker BBQ Brisket

Hope you aren't sick of slow cooker recipes yet. After making the pulled BBQ chicken sandwiches a few weeks ago I thought I would do the same with the brisket that I had in my freezer. Paired with some homemade corn bread and coleslaw it was a tasty and healthy Southern-inspired meal. Swap out the butter or syrup on your cornbread for a trans-free margarine (I like Brummell and Brown or Smart Balance with flax oil) to reduce saturated fat. The brisket can be served with a variety of starches (think polenta, mashed white or sweet potatoes, roasted potatoes, rice... you get the point) even a topping for nachos or homemade pizza! It goes without saying that it is a great filling for wraps and sandwiches, instead of processed deli meats.
 
Trimmed brisket is a lean meat, meaning there are less than 10 grams of total fat and 4.5 grams of saturated fat in 3 oz. Brisket weighs in at 5.1 g total fat and 1.9 g saturated fat, just a bit over skinless chicken breast. Lean red meat can be part of a healthy diet, though the American Heart Association recommends it to 1-2 times per week. When we think of including a variety of other lean meats like turkey, chicken, fish, and vegetarian proteins (beans, eggs, tofu/soy) 1-2 times per week is pretty frequent!
 
Slow Cooker Beef Brisket
Makes 8 servings
 
Ingredients:
2# flat, trimmed brisket
2 onions, quartered
 

1 cup ketchup

1/3 cup white or apple cider vinegar

2 Tbsp Worcestershire sauce

1/3 cup water

1/3 cup real maple syrup

1/4 tsp onion powder

1/4 tsp garlic powder

½ tsp black pepper

 

Directions:

1. Mix ingredients for the sauce in a bowl, set aside.

2. Place onions in the bottom of the slow cooker, set meat on top, and pour 3/4 of the sauce in the slow cooker.

3. Cook on low for 8 hours or on high for 4-5.

4. Take 2 forks and shred the meat. Pour remaining sauce on the pulled meat.

 

 

 

1 comment:

  1. I've never been to Texas but I'm always a fan of good southern food! There's an awesome BBQ place near VA beach that my family always stops in. Hush puppies are my fave!
    best bbq

    ReplyDelete

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