Beef with Root Vegetables

This hearty, healthy, protein-packed dinner is also rich in iron

March 22, 2013
Beef with Root Vegetables

Lower-cost cuts of beef are well suited to slow cookers, since they require longer cooking times at low temperatures, which also allows the flavors to blend better. As for nutrition, root vegetables contain beta-carotene and other carotenoids, which are the nutrients that give orange produce its bright hue and serve as the raw materials for the body’s production of vitamin a (if you’re watching your carbs, you can omit the veggies). And there’s no shortage of iron here, with nearly 60% of your daily target in one serving. Iron is crucial for active women, since a shortage of it can lead to fatigue, and it helps form the part of the red blood cell that ferries oxygen around the body.


INGREDIENTS (makes 6 servings):
1 medium onion, chopped
2 medium sweet potatoes, peeled and chopped into 2-inch chunks
2 medium carrots, peeled and chopped
2 medium turnips, peeled and chopped
3-lb bottom round roast, trimmed

1 tsp salt
freshly ground black pepper, to taste

3 tbsp all-purpose flour

15-oz can no-salt-added tomato sauce
2/3 cup brown sugar
2 tsp chili powder

1 tsp ground cumin

1 tsp mustard powder sprigs, roughly chopped

DIRECTIONS:
Arrange onion, potatoes, carrots, and turnips in bottom of slow cooker. season beef with salt and black pepper. rub flour on the beef. place the beef on top of the vegetables.

In a medium bowl, combine the tomato sauce, brown sugar, chili powder, cumin, and mustard powder, stirring well. pour the mixture over the beef. cover and cook on low for 12 hours or on high for 8 hours.

NUTRITION FACTS (per serving): 266 calories, 18g protein, 24g carbs, 12g fat, 1g saturated fat