Tuesday, June 7, 2011

Chipotle Shredded Beef (Slow Cooker)

1 small onion, chopped
1 teaspoon canola oil
1 can (28 ounces) diced tomatoes, undrained
1/4 cup cider vinegar
6 garlic cloves, minced
2 chipotle peppers in adobo sauce, chopped
2 tablespoons brown sugar
2 bay leaves
2 teaspoons adobo sauce
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon pepper
1/4 teaspoon ground cinnamon
1 boneless beef chuck roast (2-1/2 pounds)
5 cups cooked brown rice
Shredded reduced-fat cheddar cheese and reduced-fat sour cream, optional

1.In a large skillet coated with cooking spray, saute onion in oil until tender. Stir in the tomatoes, vinegar, garlic, peppers, brown sugar, bay leaves, adobo sauce and seasonings. Bring to a boil; reduce heat, simmer, uncovered for 4-6 minutes or until thickened.

2.Place roast in a 5-qt. slow cooker; add tomato mixture. Cover and cook on low heat for 8-9 hours or until meat is tender.

3.Discard bay leaves. Remove meat and shred with two forks. Skim fat from juices; return meat to slow cooker. Using a slotted spoon, serve meat with rice. Top with cheese and sour cream if desired. 

Yield: 10 servings.

Nutrition Facts: 2/3 cup beef mixture with 1/2 cup cooked brown rice (calculated without optional ingredients) equals 345 calories, 13 g fat (4 g saturated fat), 74 mg cholesterol, 194 mg sodium, 31 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

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