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A crockpot meal with the addition of a side salad or veggie dish. The nutrition analysis is for unsalted canned
tomatoes and red or kidney beans prepared without salt added.
Ingredients:
1 1/2 pounds extra lean ground beef
1 onion, chopped
6 medium potatoes, scrubbed and sliced
1 can red beans (15 oz) or 1 1/2 cups cooked red or kidney beans, drained
1 can (15 oz) canned tomatoes, no salt added. Drain and reserve the liquid
2 Tbsp all-purpose flour
Procedure:
Brown the ground beef in a skillet that has been sprayed with non stick cooking spray. Drain and set aside.
Place onion in bottom of crock pot, layer with browned ground beef, potato slices, beans and drained tomatoes. Mix the
reserved liquid from the tomatoes with the 2 Tbsp of flour, stirring well to dissolve lumps and pour over top of layers in
crockpot. Season with ground black pepper and/or salt free herb seasonings. Cover and cook on low for 7 to 9 hours.
Serving Size: one sixth of recipe (about 2 to 2 1/2 cups) is approximately
696 calories, 31 g protein, 20 g fat (8 g saturated), 50 g carbohydrate, 165 mg sodium, 78 mg cholesterol
Diabetic Eschange - 4 meat, 4 fat, 4 bread/starch
6 servings
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