Wednesday, September 29, 2010

Low Fat Crockpot Beef and Black Eyed Peas

The crockpot does wonders for lean cuts of beef, which can be tough and chewy. A day in the crockpot makes meltingly tender. The beauty of this all-in-one meal is that the meat is only part of this dish, so I really do not need to use more than 3 / 4 pound to feed six people. Added protein and fiber comes from black-eyed peas.
Preparation time: 10 minutes
Cooking time: 8 hours
Total time: 8 hours, 10 minutes

* 1 large onion, sliced
* 2 carrots, chopped
* 3 stalks celery, chopped
* 3 small red potatoes, quartered
* 1 small green pepper, chopped
* 1 8-ounce package sliced mushrooms
* 1 can black eyed peas, drained and rinsed
* 2 bay leaves
* 3 / 4 pound lean beef stew
* 1 tablespoon Worcestershire sauce
* 3 cups no-salt added tomato sauce

Spray a crockpot four rooms with nonstick cooking spray. Add the vegetables, followed by black-eyed peas, bay leaves, beef, Worcestershire sauce and tomato sauce. Simmer for 8 hours.

Makes 6 servings

Per serving: Calories 276 Calories from Fat 38, Total Fat 4.2 g (Sat 1.4 g), Cholesterol 32mg, 114mg sodium, 38.1 carbs, 9.1 g fiber, 21.3g protein