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Slow-Cooker Beef and Red Beans - extra lean ground beef

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extra lean ground beef chicken broth salt salt water water celery onion green bell pepper bacon bits thyme garlic pepper cayenne brown rice salt
Viewed: 7 - Published at: 2 years ago

Ingredients

  • 1 pound extra-lean ground beef
  • 2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth
  • 1 15.5-ounce can no-salt-added red beans, rinsed and drained
  • 1 14.5-ounce can no-salt-added diced tomatoes, undrained
  • 1 cup water and
  • 1 2/3 cups water, divided use
  • 2 medium ribs of celery, chopped
  • 1/2 medium onion, chopped
  • 1/2 medium green bell pepper, chopped
  • 2 tablespoons imitation bacon bits
  • 1 teaspoon dried thyme, crumbled
  • 2 medium garlic cloves, minced
  • 1/4 teaspoon pepper
  • 1/8 to 1/4 teaspoon cayenne
  • 1 1/2 cups uncooked instant brown rice
  • 1 teaspoon salt-free all-purpose seasoning blend

Method

  • In a large skillet, cook the beef over medium-high heat for 7 to 8 minutes, or until browned on the outside and no longer pink in the center, stirring frequently to turn and break up the beef.
  • Using a slotted spoon, transfer the beef to a 3 1/2- or 4-quart slow cooker.
  • Stir in the broth, beans, tomatoes with liquid, 1 cup water, the celery, onion, bell pepper, bacon bits, thyme, garlic, pepper, and cayenne.
  • Cook, covered, on high for 3 to 4 hours or on low for 7 to 8 hours.
  • Prepare the rice using the remaining 1 2/3 cups water (this may differ from the package directions) and the seasoning blend, omitting the salt and margarine.
  • Serve topped with the beef mixture.
  • If you prefer to cook the rice in the slow cooker, stir it in 30 minutes before the end of the cooking time (on high or low setting).
  • If using this method, be sure to add the 1 2/3 cups water and the seasoning blend to the slow cooker when you add the beef, beans, and vegetables.
  • Youll save on washing an extra pan, but the presentation wont be quite as attractive.
  • (Per serving)
  • Calories: 275
  • Total fat: 5.5g
  • Saturated: 1.5g
  • Trans: 0.0g
  • Polyunsaturated: 0.5g
  • Monounsaturated: 2.0g
  • Cholesterol: 42mg
  • Sodium: 156mg
  • Carbohydrates: 33g
  • Fiber: 5g
  • Sugars: 3g
  • Protein: 24g
  • Calcium: 65mg
  • Potassium: 596mg
  • 2 starch
  • 1 vegetable
  • 2 1/2 lean meat

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