By Barbara Day, M.S., R.D., C.N.
This easy-to-fix stew is high in vitamin A, beta carotene, potassium, folate and zinc and low in fat. You can also add your favorite beans to this stew which will increase the calories but it will also increase the protein and the dietary content as well.
Nutritional Information Per Serving: 331 calories, 36 grams protein, 5 grams of fat, 34 grams of CHO, 3 grams of fiber, 490 mg sodium.
Preparation Time: 15 minutes Crockpot cook time: 8 hrs low; 4 hrs high
Serves: 8 one cup servings
- 2 lb boneless beef chuck eye roast, cut into 1-inch cubes OR use 2 lbs boneless chicken breast, cut into 1-inch strips
- 2 cups water
- ¾ cup barbecue sauce
- 1 ½ lb red skin or white Yukon creamers potatoes cut into 1-inch chunks
- 6 carrots, peeled, cut into 1-inch thick slices or 16 mini peeled carrots cut in half
- 1 onion, chopped
- ¼ cup A-1 Thick & Hearty Steak Sauce
Place all ingredients except the steak sauce in a slow cooker. Cover. Cook on LOW for 8 hours or on HIGH for 4 hours. Stir in steak sauce and mix well. Cover and cook for an additional 2 minutes.
- 2 lb boneless beef chuck eye roast
- barbecue sauce
- 1 ½ lb red skin or white Yukon creamers potatoes
- 6 carrots
- 1 onion
- A-1 Thick & Hearty Steak Sauce
*You can also cook on stove top. Bring meat, water and barbecue sauce to a boil in a Dutch over or deep large skillet. Cover. Simmer on medium-low for 1 hour. Add vegetables and stir. Covered and cook an additional 1 hour or until the meat and vegetables are tender. Stir occasionally. Stir in steak sauce & mix well. Cover and cook for an additional 2 minutes until hot.
Note: You can also add a can of your favorite drained and rinsed beans or lentils to the mixture for more protein and dietary fiber but also add an additional ½ cup of water.
Image from: www.recipetips.com
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.