What I Eat

Tomato Stew Meat, Coleslaw, and a Wheat Roll

Serves: 4

3 tablespoons butter
2 lbs. cubed stew meat
1 cup tomato juice
2 cups water
1/4 cup all-purpose flour
2 teaspoons salt
1/4 teaspoon pepper
1 tablespoon yellow mustard
1 bay leaf
1/2 cup mayonnaise
yellow mustard, to taste
2 tablespoons sugar
1/2 tablespoon apple cider vinegar
pepper, to taste
onion powder, to taste
4 oz. shredded green cabbage, red cabbage, and carrots
4 frozen warm and serve dinner rolls made with 100% whole grains, such as stone ground whole wheat flour

Preheat oven to 325 degrees.* Melt butter and brown meat in a pan over medium heat. Put meat in a casserole dish. Discard liquid in pan. Pour tomato juice and water in pan. Add flour and stir. Add salt, 1/4 teaspoon pepper, 1 tablespoon yellow mustard, and bay leaf. Simmer for 10 minutes, so sauce becomes thick. Pour sauce over meat. Cover casserole dish and bake for two hours, so meat becomes tender. In a bowl, whisk together 1/2 cup mayonnaise, yellow mustard to taste, sugar, apple cider vinegar, pepper to taste, and onion powder. Stir in shredded cabbages and carrots. Cover and refrigerate coleslaw before serving. Follow package directions for warming rolls to be done at the same time as the meat. The brand I buy goes in the oven at the same temperature as the meat for 15 minutes. Before eating the meat, remove the bay leaf. If you eat one serving of meat, have with 1 serving (according to nutrition label) of milk. If you have two servings of meat, have with a glass of water.

*Instead of putting this in the oven, you can cook it in a crockpot on high for three hours.


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