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Continued: Easy family meal recipes

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  • Last update: May 8, 2013 - 1:40 PM

• 3 tbsp. flour for gravy, if desired


Toast sesame seeds in a dry frying pan over low heat until golden and fragrant. Place seeds in a bowl with the green onions, ketchup, soy sauce, ginger, molasses, salt, curry powder, pepper, water and wine vinegar; stir to mix thoroughly. Place meat in a large bowl and pour the marinade over the meat. Marinate, covered, 2 to 3 hours or overnight in the refrigerator.

To prepare in a slow cooker: Place meat and marinade in the slow cooker, cover, and cook on low for 8 to 9 hours or on high for about 3 hours.

To prepare in the oven or on the stovetop: Remove meat from marinade and pat dry. Brown it in a Dutch oven or frying pan. To continue in the oven, place meat and marinade in a covered casserole dish and roast at 300 to 325 degrees for 3 hours. (The roast should be falling apart when it’s done.) To continue on top of the stove, place the meat and marinade in the pot and heat until the marinade is boiling. Reduce to a simmer and cover. Cook, turning meat once or twice, for 3 hours. Serve meat with pan juices or make gravy.

To make gravy: Pour pan juices into a 2-cup measure. Skim off fat, returning 2 tablespoons of the fat to the pan. If defatted pan juices do not equal 2 cups, add enough water or chicken broth to reach the 2-cup measure.

Whisk 3 tablespoons flour into fat in the pan and cook over medium heat on the stovetop until bubbly, scraping the bottom of the pan to release all the flavor from juices cooked to the pan. Slowly stir in pan juices and cook until gravy thickens, stirring constantly.

Nutrition information per serving:

Calories 505 Fat 27 g Sodium 1,695 mg

Carbohydrates 16 g Saturated fat 9 g Calcium 43 mg

Protein 47 g Cholesterol 135 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 other carb, 7 medium-fat meat.

kerri westenberg, Travel editor

My daughter has recently become a vegetarian, and chickpeas pack in the protein (15 grams per serving). Plus, it’s such an easy dish to make, I can whip it out in less than half an hour. And then, of course, there is the flavor: delicious! I usually double the recipe, freeze the leftover falafel, and warm them in the microwave one serving at a time for my daughter’s lunch.

falafel √

Makes 12.

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