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
Ingredients:

* 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

Preparation:
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

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
Ingredients:

* 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

Preparation:
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

Low Fat Braised Beef

Slow cooked to perfection, this warming low fat bowl of beef stew is great on cold nights or anytime you want comfort food. Enjoy as is or serve some hot noodles or crusty bread on the side.
Cooking time: 3 hours
Total time: 3 hours
Ingredients:

* 1 tablespoon olive oil
* 1 pound lean stewing beef (top round or top of the whole spine)
* 1 potato, cut into 1 inch pieces
* 2 medium carrots, sliced
* 1 medium onion, chopped
* 1 stalk celery, chopped
* 1 clove garlic, crushed
* 1 8-ounce package cremini mushrooms
* 3 tablespoons flour
* 1 cup red wine
* 1 cup fat-free beef broth
* 2 tablespoons tomato paste
* 2 teaspoons Italian herb mix

Preparation:
Heat oil in large saucepan.

Brown meat in two batches and transfer to a plate.

Add potatoes, carrots, onion, celery, garlic and mushrooms to pot. Sauté 5 minutes. Sift flour and cook for 1 minute, stirring continuously. Add wine, scraping up brown bits. Add broth, tomato paste and herbs and stir well. Simmer for 10 minutes.

Add the browned meat and cover the pot with a tight lid. Transfer to a 300 degree oven for 2 1 / 2 hours or cook (covered) on the stove to simmer uncovered during the same period of time, stirring occasionally.

Makes 4 servings.

Per serving: Calories 287 Fat Calories 61 Total Fat 6.8g (Sat 1.4 g), Cholesterol 51mg, 201mg sodium, 33.6g carbohydrates, 5.3g fiber, 23g protein