Beef and Broth
|Beef shank cross cuts||3 Pound|
|Hot water||5 Cup (80 tbs)|
|Carrots||2 Medium, cut into 1 inch pieces|
|Celery stalks||2 , cut into 1 inch pieces|
|Onion||1 Small, thinly sliced|
|Dried bouquet garni seasoning||1 Teaspoon|
Combine all ingredients in 5-qt casserole; cover.
Microwave at High 10 minutes.
Reduce power to 50% (Medium).
Microwave 1 to 1 1/4 hours, or until meat is fork tender, turning meat over once.
Let stand 10 minutes.
Cool broth; skim fat.
Remove bone, fat and gristle from beef; discard.
Cut beef into small pieces.
Wrap, label and freeze no longer than 3 months.
Spoon broth into freezer container.
Label and freeze no longer than 3 months.
To defrost, remove broth from container and place in 2-qt casserole; cover.
Microwave at High 12 to 15 minutes, or until heated, breaking apart and stirring 2 or 3 times.
Unwrap beef and place in small bowl; cover.
Microwave at High 2 to 3 minutes.
Let stand 1 minute.
Calories 571 Calories from Fat 157
% Daily Value*
Total Fat 17 g26.8%
Saturated Fat 6.3 g31.3%
Trans Fat 0 g
Cholesterol 212.9 mg71%
Sodium 992.6 mg41.4%
Total Carbohydrates 5 g1.8%
Dietary Fiber 1.4 g5.5%
Sugars 2.5 g
Protein 92 g184.6%
Vitamin A 83.3% Vitamin C 6.4%
Calcium 2.8% Iron 0.95%
*Based on a 2000 Calorie diet