新鲜的芒果和香菜为这道炖牛肉加上伍斯特沙司的完美平衡, chili powder, and just a bit of cinnamon. 搭配全麦蒸粗麦粉食用是增加纤维摄入量的一种简单方法.
Slow Cooker Size/Shape: 5至7夸脱的圆形或椭圆形
Slow Cooking Time: 8 to 9 hours on low, OR 5 to 5 1/2 hours on high
Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&hash=B6414B1CD0E2FBF99A5FE816EC56494F)
Nutrition Facts
Calories | 395 | |
---|---|---|
Total Fat | 9.0 g | |
Saturated Fat | 3.0 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 0.5 g | |
Monounsaturated Fat | 3.5 g | |
Cholesterol | 71 mg | |
Sodium | 224 mg | |
Total Carbohydrate | 50 g | |
Dietary Fiber | 8 g | |
Sugars | 15 g | |
Protein | 30 g |
Dietary Exchanges
淀粉2份,蔬菜2份,水果1/2份,瘦肉3份
Ingredients
Stew Ingredients
-
1磅半瘦炖肉(1英寸的立方体),所有可见的脂肪都被丢弃 -
2 14.5盎司一罐不加盐的番茄丁,沥干 -
1个中等大小的洋葱(切成6块) -
1个大的红甜椒,纵向切成1/2英寸长的条状 -
2汤匙伍斯特沙司(钠含量最低) -
1 tablespoon chili powder -
2个中等大小的蒜瓣(切碎) -
1/2茶匙肉桂粉 -
1/4 teaspoon salt -
1/4 teaspoon black pepper
_____________________ + _____________________
-
一杯生的全麦蒸粗麦粉 -
一杯半脱脂低钠牛肉汤(或) OR -
一杯半脱脂低钠蔬菜汤 -
1个中等大小的芒果(切成一口大小) -
半杯切碎的新鲜香菜
Directions
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In the slow cooker, stir together the beef, tomatoes, onion, bell pepper, Worcestershire sauce, chili powder, garlic, cinnamon, salt, and pepper. 盖上盖子,小火煮8到9个小时,或者高火煮5到5个半小时,或者直到牛肉变软. -
食用前10分钟左右, 按照包装上的说明准备蒸粗麦粉, 不用盐,用肉汤代替水. Spoon into bowls. 用勺子把炖菜舀到蒸粗麦粉上. 上面放上芒果和香菜.
Cooking Tip: 如果你还有剩余的炖菜和蒸粗麦粉,可以做墨西哥卷饼! 把炖菜和蒸粗麦粉混合, 用微波炉加热混合物, 舀到热过的玉米饼上, 再在上面放一团无脂酸奶油和一点切碎的低脂切达奶酪. 像果冻卷一样卷起来,或者用刀叉吃.