crock pot stew~

Low cal/fat
6 servings
1 large Onion -- finely chopped
Garlic Cloves -- minced
1 pounds Boiling Potatoes, Peeled
  Or Unpeeled -- cut in 3/4" Cubes
1½ cup Cabbage -- coarsely
1 large Carrot -- peeled and sliced
¼ cup Long-Grain Rice -- uncooked
1 pounds Beef Round, Trimmed Of All Fat, Cut in Bite-sized Pieces
1½ cup Beef Broth, Defatted, Or
¾ cup Red Wine
¼ cup Ketchup
2 teaspoons Light Brown Sugar -- packed
½ tablespoon Apple Cider Vinegar
1½ teaspoon Dried Thyme
1 teaspoon Chili Powder
½ teaspoon Powdered Mustard
¼ teaspoon Black Pepper

In large crock pot, combine onion, garlic, potatoes, cabbage, carrot, and rice. Add meat. In 4-cup measure or similar bowl, stir together broth, wine, ketchup, brown sugar, vinegar, thyme, chili powder, mustard, and black pepper. Pour mixture over meat and vegetables.

Cover crock pot and cook 1 hour on high. Stir meat and vegetables into sauce, and cook an additional 6½ to 8 hours on low.

NUTRITIONAL DATA (based on 6 servings): Per Servings: Calories 289; Fat (gm) 6.0; Sat. fat (gm) 1.9; Cholesterol (mg) 51; Sodium (mg) 287; Protein (gm) 21; Carbohydrate (gm) 34; % Calories from fat 18.

Recipe By : Skinny One-Pot Meals - ISBN 0-940625-75-X From: Marjorie Scofield Date: 05-21-95 (160) Fido: Recipes

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