Braised brisket & roots: this protein-packed recipe is perfect for active adults who want to add more lean muscle to their bodies. It’s a healthy, delicious meal that can serve a whole family.
Makes 3 lean protein servings + 1 vegetable serving.
- 2 pounds flat, first-cut brisket, trimmed (no visible fat)
- 3 medium onions, sliced
- 6 allspice berries, or pinch of ground allspice
- 2 tsp chopped fresh thyme, or ¾ tsp dried
- 1 tsp sweet paprika
- ½ tsp salt
- ½ tsp freshly ground pepper
- 2 bay leaves
- 1 cup extra dry vermouth, or extra dry white wine
- 3 cups reduced-sodium beef broth
- 4 medium carrots, peeled
- 3 medium parsnips, peeled and cored
- 1 medium rutabaga, (about ¾ pound), peeled
- 1 tsp Dijon mustard
- 2 tsp arrowroot, or 1 Tbsp cornstarch
- 1-2 Tbsp water
- Preheat oven to 325°F. Heat non-stick spray in a Dutch oven over medium-high heat. Add brisket and cook until browned, 3 to 5 minutes per side. Transfer to a large plate and set aside.
- Add onions to the pot; cook, stirring frequently, until softened, about 2 minutes. Stir in allspice, thyme, paprika, salt, pepper and bay leaves, then pour in vermouth (or wine). Bring to a boil. Cook for 3 minutes.
- Stir in broth and return the brisket to the pot along with any accumulated juices. Bring to a simmer. Cover, place in the oven and bake for 1½ hours. Meanwhile, cut carrots, parsnips and rutabaga into 2-by- ½-inch sticks.
- Transfer brisket to a plate. Using a slotted spoon, remove and discard bay leaves and allspice berries (if using). Stir mustard into the sauce. Add the carrots, parsnips and rutabaga. Return the brisket to the pot; cover and bake for 1 hour more.
- Test vegetables and brisket for tenderness by piercing with the tip of a sharp knife. As they get done, transfer to a cutting board or platter, cover with foil and set aside. If necessary, continue to cook, testing for doneness every 20 minutes. Total cooking time for the brisket may range from 2½ to 5 hours, depending on the piece of meat.
- Skim fat from the sauce. Place the pot over high heat and bring to a boil. Cook for 5 minutes, stirring occasionally, to reduce and intensify flavors. Dissolve arrowroot in 1 tablespoon water (or cornstarch in 2 tablespoons water); add to the simmering sauce and cook, stirring constantly, just until thickened, about 10 seconds.
- Slice the brisket thinly against the grain and arrange slices on a serving platter. Using a slotted spoon, mound the vegetables around the brisket. Spoon half the sauce over the meat and vegetables; pass remaining sauce separately.
Makes 8 servings (3 oz meat, 1 cup vegetables, ¼ cup sauce)
Nutrition Facts (per serving):
- Calories: 258
- Carbs: 19g
- Fat: 5g
- Protein: 27g
- Sodium: 316mg
- Sugar: 7g
Adapted from eatingwell.com .
For more healthy food ideas, check out our healthy recipes.