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Chipotle beef stew’s high in flavor, low in calories

Slow Cooker Chipotle Beef Stew 51081-1

Slow Cooker Chipotle Beef Stew 51081-1

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Updated: March 28, 2013 6:04AM



The just-released Betty Crocker The 1,500 Calorie a Day Cookbook (Wiley, $19.99) provides delicious and low-cal solutions of Slow Cooker Chipotle Beef Stew for S.Z. of Chicago; No-Bake Lime Bars for S.W. of Joliet, and Sweet Potato Stew for P.D. of Chicago.

With 200 recipes, the cookbook has quickly become one of Swap Shop’s favorites.

It’s especially useful for those of us who are still trying to adhere to our 2013 resolution of eating healthier and counting calories as a way to lose weight or maintain weight loss.

The beef stew has 300 calories per serving. The lime bars, a great after-dinner treat, come in at 150 calories per bar and the sweet potato stew, is 430 calories per serving. To make 4 servings of Beef and Sweet Potato Stew: Spray 3½- to 4-quart slow cooker with cooking spray. In slow cooker, mix 1¼ pounds lean beef stew meat (cut into 1-inch pieces), 3 cups (2 medium) sweet potatoes (peeled, halved lengthwise and sliced ½-inch thick), and 1 medium onion (cut into wedges). Stir in 1 (14-ounce) can beef broth, 1 teaspoon ground cumin, ¼ teaspoon ground cinnamon, ¼ teaspoon ground red pepper (cayenne), 1/8 teaspoon salt, and 4 cloves garlic (finely chopped). Cover; cook on low heat setting 7 to 8 hours or on high setting 3 ½ hours or 4 hours. Stir in 1 (14.5-ounce) can no-salt-added diced tomatoes (undrained), ½ cup dried apricots or plums (quartered). Sprinkle individual servings with chopped unsalted peanuts and, if desired, sliced scallions.

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Send recipes and requests to: Swap Shop, Chicago Sun-Times, 350 N. Orleans St., 9th Floor, Chicago 60654 or by e-mail, swapshop@suntimes.com. Please include a daytime telephone number.



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