Recipe, February 7, CHUNKY BEEF CHILI (slow cooker)

Recipe, February 7
CHUNKY BEEF CHILI (slow cooker) (8 servings)

Ingredients
2 lb lean beef chuck, but for stew
1 can (28 oz) chunky-style tomatoes in puree, undrained
1 1/2 cups chopped onions
12 oz beer or 1 1/2 cups water
1 can (4.5 oz) chopped green chiles
1/4 cup tomato paste
3 Tbsp chili powder
1 1/2 Tbsp minced garlic
2 tsp ground cumin
1 1/4 tsp salt
1/4 tsp ground cinnamon
1/4 cup smooth peanut butter
3 cans (15 to 16 oz each) roman or pinto beans rinsed
1/2 cup chopped cilantro

Directions
Mix all ingredients except peanut butter, beans and cilantro in a 4 qt or larger slow cooker.

Cover and cook on low 7 to 9 hours until beef is tender. Stir in peanut butter until blended, then stir in beans.

Cover and cook 5 minutes, or until beans are hot. Stir in cilantro

Calories 377, fiber 8 grams

6. LAMB TAGINE

6. LAMB TAGINE

Ingredients
1 large sweet onion, sliced
2 lb boneless leg of lam or lam stew meat, cut into 1 1/2 inch pieces, visible fat rimmed
1 cup each dried apricots and prunes
1 Tbsp each minced garlic and pumpkin pie spice
1 tsp kosher salt
1/2 tsp freshly ground pepper
1 bay leaf
1 can (14.5 oz) reduced-sodium chicken broth
1 can (6 oz) tomato paste
3 medium sweet potatoes, scrubbed and rinsed
1 box (10 oz) whole-wheat couscous
1/4 cup toasted slivered almonds (optional)

Directions:
Mix onion, lamb, apricots, prunes, garlic, pumpkin pie spice, salt, pepper and bay leaf in a 4 qt or larger slow cooker. In a bowl, whisk broth and tomato paste until combined; pour into slow cooker. Nestle whole sweet potatoes into stew.
Cover and cook on high t to 6 hours or on low 7 to 9 hours until lamb and potatoes are tender.
Remove potatoes with a slotted spoon to a cutting board; discard bay leaf. Cut potatoes into wedges.
Prepare couscous as package directs; serve with stew and potatoes. Serve with almonds if desired.

6 servings: calories 479 otal fat 8 g saturated fat 3 g, cholesterol 90 mg, sodium 9822 mg, total carb 950, fiber 10 g protein 40 g.