FAO Crock Pot Recipe #4 South-of-the-Border Steak & Beans Makes 6 servings. Prep time: 25 minutes INGREDIENTS: • 1 ½ pounds beef flank steak • 1 10-ounce can chopped tomatoes with green chili peppers • 1 medium onion, chopped • 2 cloves garlic • 1 tablespoon snipped fresh oregano or 1 teaspoon dried oregano, crushed • 1 teaspoon chili powder • 1 teaspoon ground cumin • ¼ teaspoon salt • ¼ teaspoon black pepper • 2 small green, red, and/or yellow sweet peppers, cut into strips • 1 15-ounce can pinto beans, drained and rinsed • 3 cups hot cooked rice DIRECTIONS: 1. Trim fat from meat. Place meat in a 3 ½ - or 4- quart crockery cooker. In a bowl stir together undrained tomatoes, onion, garlic, dried oregano (if using), chili powder, cumin, salt, and black pepper. Pour over meat. 2. Cover; cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3 ½ to 4 ½ hours. 3. If using low-heat setting, turn to high-heat setting. Add sweet pepper strips and pinto beans. Cover and cook for 30 minutes more. Remove meat; cool slightly. Shred or thinly slice meat across the grain. If using, stir fresh oregano into bean mixture. 4. To serve, spoon rice into soup bowls. Arrange meat on top of rice. Spoon bean mixture over meat. If desired, sprinkle with cheese and additional oregano. NUTRUITION CONTENT • 345 calories, 9 g total fat (4 g saturated fat), 53 mg cholesterol, 642 mg sodium, 37 g carbohydrate, 4 g fiber, 28 g protein. Daily values: 4% vitamin A, 30% vitamin C, 5% calcium, 33% iron.
Posted on: Fri, 21 Jun 2013 13:26:00 +0000
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