Wednesday, September 29, 2010

Low Fat Crockpot Beef and Black Bean Stew

This crockpot beef low fat black bean stew makes a warming meal for a cold, wet night. While it is true that the leanest cuts of beef can be difficult, one day in the crockpot soften the hardest of cuts.
Preparation time: 5 minutes
Cooking time: 8 hours
Total time: 8 hours, 5 minutes

* 1 medium onion, chopped
* 3 / 4 pound lean beef stew
* 1 15-ounce can diced tomatoes
* 1 4 oz diced jalapenos
* 1 15-ounce can reduced sodium black beans
* 1 teaspoon ground cumin
* 2 teaspoon chili powder

Cover the bottom of a crock pot quarter 3-4 with nonstick cooking spray. Place the onion in the pot, followed by beef, tomatoes, jalapenos and black beans. Add cumin and chili powder, and mix in the juices a little.

Cover and cook on low for 8 hours.

Makes 4 servings.

Per serving: Calories 289 Calories from fat is 69, total fat 7.6g (Sat 2.7 g), Cholesterol 51mg, 513mg sodium, 29.4g carbohydrates, 9.1 g fiber, 25.5g protein