Yields: 6-8 servings (Note: RNY patients will have much smaller portion sizes) Prep time: 15 minutes Cook time: 6-8 hours

 

Ingredients:

· Corned Beef:

o 1 (3-4 lb) lean corned beef brisket flat cut (choose flat cut over point cut for less fat).

o 1 packet corned beef seasoning (usually included).

o Optional (for even lower sodium): If you can find uncured beef brisket and want to “corn” it yourself with less salt, that’s ideal but time-consuming. For pre-cured, rinsing is key.

· Vegetables:

o 1 large head green cabbage, cut into 8-12 wedges

o 1 lb carrots, peeled and cut into 2-inch chunks

o 1 large yellow onion, quartered

o 2-3 stalks celery, cut into 2-inch chunks

o 1 lb small red or gold potatoes, halved or quartered

· Liquids & Flavor:

o 4-6 cups low-sodium beef broth or water

o 2-3 bay leaves

o 1 tbsp apple cider vinegar (adds brightness, cuts richness)

o Optional: 1 tsp whole black peppercorns (if not in seasoning packet)

Instructions:

1. Prepare the Corned Beef:

o Rinse Thoroughly: Remove the corned beef from its packaging. Rinse it extremely well under cold running water for several minutes. This is crucial for reducing surface sodium. Pat dry.

o Trim Fat: Trim off any large, excess visible fat from the brisket.

2. Cooking Method Options:

A. Slow Cooker Method (Recommended for Tenderness & Hands-Off):

o Place the rinsed and trimmed corned beef in the slow cooker.

o Sprinkle with the corned beef seasoning packet. Add bay leaves and peppercorns (if using).

o Pour in enough low-sodium beef broth or water to mostly cover the meat (about 4-6 cups).

o Cover and cook on LOW for 6-8 hours or on HIGH for 3-4 hours, until the meat is very tender.

o Add Vegetables: About 1.5 – 2 hours before the end of cooking, add the carrots, celery, onion, and potatoes (if using) to the slow cooker. Submerge them in the liquid as much as possible. Add the cabbage wedges during the last 30-45 minutes of cooking to prevent them from becoming too mushy.

o Finish: Once cooked, carefully remove the beef and vegetables to a platter. Stir in the apple cider vinegar into the broth before serving.

 

 

Nutrition Facts:

Calories: 250 – 350 kcal

Protein: 25 – 35 g (Excellent source!)

Total Fat: 10 – 18 g (Leaner cuts and trimming fat help reduce this)

· Saturated Fat: 4 – 8 g

Total Carbohydrates: 10 – 15 g (Mostly from non-starchy vegetables)

· Fiber: 4 – 6 g

· Sugars: 3 – 6 g (Natural sugars from vegetables)

Sodium: 700 – 1200 mg (Even with rinsing, corned beef is inherently high in sodium due to curing. This is the biggest challenge.)