Slow Cooker Mexican Beef Stew - 29.7g Carbs, 6g Fiber, 5.6g Sugars OR 27.8g Carbs, 5.9g Fiber, 5.5g Sugars
From: www.reynoldskitchens.com
Let the slow cooker do the work for you in this hearty south-of-the-border stew. And when you're finished, simply toss the liner away and put away the slow cooker. No scrubbing or soaking required!
Reynolds Kitchens tip: Use a slow cooker liner and you'll spend your time enjoying this delicious beef stew with your friends and family instead of cleaning up.
Prep time: 20 min // Cook time: 7 hrs 10 min // Servings: 6 // Course: soup
1 lb beef stew, meat cut into 1-inch pieces
2 Tbsp all-purpose flour
1 Tbsp canola oil
1 (15 oz can) black beans, rinsed and drained
2 medium carrots, peeled and chopped
1 medium onion, chopped
2 cloves garlic, minced
1 (14.5 oz can) diced tomatoes, undrained
1 (14.5 oz can) reduced-sodium beef broth
1 1/2 tsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/4 tsp ground black pepper
1 cup frozen whole kernel corn
Chopped avocado, cilantro, and/or crushed red pepper (optional)
Reynolds Slow Cooker Liner
1. Line a slow cooker with a Reynolds® Slow Cooker Liner. Open slow cooker liner and place it inside a 5 to 6-quart slow cooker bowl. Fit liner snugly against the bottom and sides of bowl; pull top of liner over rim of bowl.
2. Coat the beef with flour. Cook and stir beef in a large skillet in hot oil over medium-high heat about 5 minutes or until browned.
3. Place the beans, carrots, onion, and garlic into the prepared slow cooker liner. Top with the beef. Add tomatoes, broth, chili powder, cumin, salt, and pepper.
4. Cover and cook on low 7 hours or until the beef is fork-tender.
5. Carefully remove lid to allow steam to escape. Stir in the corn gently with a rubber spatula. Cover and cook 10 minutes more or until heated through.
6. Serve stew directly from slow cooker liner using a wooden or plastic utensil. If desired, serve with avocado, cilantro, and/or crushed red pepper.
7. When finished, cool slow cooker completely; remove liner and toss. Do not lift or transport liner with food inside.
Nutrition From: www.calorie.count.about.com
Not included for nutrition: Chopped avocado, cilantro, and/or crushed red pepper (optional)
Using: Pacific low sodium beef broth, Muir Glen No Salt Added Tomatoes!
No added salt!
Servings: 6
Serving Size: 308 g
Nutrition per Serving: 313 Calories, 70 Calories from Fat, 7.8g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 68mg Cholesterol, 121mg Sodium, 833mg Potassium, 29.7g Total Carbs, 6g Dietary Fiber, 5.6g Sugars, 30.9g Protein - Vitamin A 80% - Vitamin C 26% - Calcium 6% - Iron 95%
Nutrition Grade: A
Good points:
Low in sodium
Very high in iron
High in selenium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin B12
High in zinc
============
Nutrition and changes are same except for leaving the flour out!
Servings: 6
Serving Size: 305 g
Nutrition per Serving: 303 Calories, 70 Calories from Fat, 7.8g Total Fat, 2.1g Saturated Fat, 0g Trans Fat, 68mg Cholesterol, 121mg Sodium, 830mg Potassium, 27.8g Total Carbs, 5.9g Dietary Fiber, 5.5g Sugars, 30.7g Protein - Vitamin A 80% - Vitamin C 26% - Calcium 6% - Iron 95%
Nutrition Grade: A
Good points:
Low in sodium
Very high in iron
High in selenium
Very high in vitamin A
Very high in vitamin B6
Very high in vitamin B12
High in zinc
Posted by: chefgloria1030@yahoo.com
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