Recipes: Beef You Can Eat

the recipes

february 2002

Beef You Can Eat

Crockpot Cowboy Stew

(makes 4 servings)

1	large yellow onion, chopped
1	large clove garlic, minced
1	large green bell pepper, seeded and cut into 1-inch squares
1	large red bell pepper, seeded and cut into 1-inch squares
2	tablespoons all-purpose flour
1/2	teaspoon ground cumin
1/4	teaspoon freshly ground pepper
1	teaspoon chili powder
1/4	teaspoon crushed dried oregano
1/4	teaspoon crushed dried thyme
1	pound (480 g) lean top round, cut into 1-inch (2.5 cm) cubes
4	tomatillos, husked, rinsed, and coarsely chopped
1	14 1/2-ounce (435 g) can no-salt-added Italian plum tomatoes, with juice
1	cup (240 ml) canned low-sodium beef broth
1/2	cup (120 ml) dry red wine
2	tablespoons tomato paste
2	medium zucchini, halved lengthwise and cut into 1-inch slices

Place onion and garlic in the bottom of a 3 1/2-quart (3.5 l) or larger crockery slow cooker. Top with bell peppers.
In a large self-sealing plastic bag, combine the flour, cumin, pepper, chili powder, oregano, and thyme. Add beef cubes and shake to coat evenly. Place beef on top of the vegetables in the slow cooker.
Combine the tomatillos, tomatoes, beef broth, wine, and tomato paste. Pour into slow cooker. Do not stir.
Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours.
Add the zucchini and stir the stew. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes.
Serve hot.

Per serving:	290 calories (15% calories from fat), 33 g protein, 5 g total fat (1.6 g saturated fat), 25 g carbohydrates, 6 g dietary fiber, 71 mg cholesterol, 101 mg sodium, 1349 mg potassium
Diabetic exchanges:	3 lean protein, 1 1/2 carbohydrate (5 vegetable)

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