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Slow-Cooked Beef and Vegetables for Two

Makes: 2 servings
Serving size: 3 ounces cooked meat with 3/4 cup vegetables per serving
Prep 20 mins Cook 7 hrs to 8 hrs  (low) or 3 1/2 to 4 hours (high), plus 30 minutes
Slow-Cooked Beef and Vegetables for Two
Ingredients
  • 8 ounces  boneless beef chuck pot roast
  • 1/4 teaspoon  dried oregano, crushed
  • 1/4 teaspoon  ground cumin
  • 1/4 teaspoon  paprika
  • 1/4 teaspoon  ground black pepper
  • 1/8 teaspoon  salt
  • Nonstick cooking spray
  • 3 medium carrots, cut into 2-inch pieces
  • 2 cloves garlic, minced
  • 1/3 cup  lower-sodium beef broth
  • 2 cups  coarsely shredded cabbage
Directions

1. Trim fat from meat. In a small bowl, combine oregano, cumin, paprika, pepper, and salt. Sprinkle mixture evenly over meat; rub in with your fingers. Coat a medium nonstick skillet with cooking spray; heat skillet over medium heat. Add meat to skillet; cook on all sides until browned.

2. Meanwhile, in a 1 1/2- or 2-quart slow cooker, combine carrots and garlic. Pour broth over carrots. Top with meat.

3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If no heat setting is available, cook for 5 to 5 1/2 hours.

4. If using low-heat setting, turn to high-heat setting (or if no heat setting is available, continue cooking). Add cabbage. Cover and cook for 30 minutes more. Using a slotted spoon, transfer cabbage, meat, and carrots to a serving platter.

Nutrition Facts (Slow-Cooked Beef and Vegetables for Two)
  • Servings Per Recipe 2,
  • cal. (kcal) 214,
  • Fat, total (g) 5,
  • chol. (mg) 50,
  • sat. fat (g) 2,
  • carb. (g) 14,
  • Monosaturated fat (g) 2,
  • fiber (g) 5,
  • sugar (g) 7,
  • pro. (g) 27,
  • vit. A (IU) 151,
  • vit. C (mg) 32,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 7,
  • Pyridoxine (Vit. B6) (mg) 1,
  • Folate (µg) 65,
  • Cobalamin (Vit. B12) (µg) 2,
  • sodium (mg) 379,
  • Potassium (mg) 821,
  • calcium (mg) 91,
  • iron (mg) 3,
  • Vegetables () 2,
  • Lean Meat () 4,
  • Carb Choice () 1,
  • Percent Daily Values are based on a 2,000 calorie diet

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