New Recipe #5 - Slow Cooker Beef Stew with Spinach & Garbanzo Beans
Posted Jan 11 2009 2:51pm
One of my goals in 2009 is to try at least 1 new recipe a week. I have so many wonderful, healthy, lowfat/low-cal cookbooks, and I’m looking forward to trying out a bunch of new meals.
I have had a slow cooker (aka crock pot) for at least 5 years and have never used it. Since a CTLB gave me The Everyday Low Carb Slow Cooker Cookbook last year, I figured it was about time I cracked it open and tried a recipe out of it. The thing I had to be careful of was that low carb doesn’t mean low in points. In fact, the original recipe was over 10 points per serving, which seemed really high, so here’s my modified version.
Slow Cooker Beef Stew with Spinach & Garbanzo Beans
Nutrition Info: When I added all of the ingredients into the WW recipe builder tool, it came out to 7 points per 1 1/2 cup serving. Unfortunately, I don’t have a breakdown of calories, fat, fiber, etc.
For this recipe, you’ll need the following ingredients:
1 1/2 pounds beef stew meat, trimmed of visible fat and cut into 1-inch cubes 1 TBSP olive oil 1 medium onion, finely chopped 1/2 tsp salt 1 14.5-oz can garbanzo beans, drained 1 pkg. frozen chopped spinach, thawed and water pressed out 1/4 cup tomato paste 1 tsp black pepper 2 1/2 cups beef broth 3 tsp minced garlic a dash or two of cayenne pepper (optional)
Spray slow cooker crock with Pam.
In a large skillet, add 1 TBSP olive oil over medium heat. Add beef, onion, salt, and pepper to the pan and brown meat.
Cook until onions are soft, about 5-7 minutes.
To the slow cooker add garbanzo beans, spinach, tomato paste, pepper, garlic, and beef broth. Add tomato paste and mix to dissolve.
Add beef mixture and stir to combine.
Cover and cook on low for 6-7 hours.
The finished product was more like a thick soup than a stew.
It was delicious and filling, and definitely the perfect dinner on a cold winter’s night. Plus, it made so much that I have lots of leftovers. I paired it with some rice, but it would be great with some crusty sourdough bread.
Posted in cooking, goals, health, healthy choices, new recipe, weight loss Tagged: Beef Stew with spinach and garbanzo beans, slow cooker, The Everyday Low Carb Slow Cooker Cookbook