A fun, delicious “meal in one” for only 416 calories! This is a slow cooker meal so be sure to note that this meal requires a quick amount of prep the night before.
Prep Time: 15 Minutes Total Cook Time: Slow cooker all day on low
From page 122 of “Eating Forward”
Serves 6
Ingredients
- 1lb or 450g ground beef, extra-lean
- 1 tsp olive oil, extra-virgin
- 1 onion
- 2 celery ribs
- 1 Tbsp Italian seasoning
- 1/4 tsp fresh ground pepper
- 1/4 tsp to 1/2 tsp hot chili flakes (for those who like spice)
- 3 bay leaves
- 1 can Italian or chili stewed tomatoes (14 fl oz or 400 mL)
- 1 tomato can filled with water
- 1 can consommé (10 fl oz or 284 mL)
- 1 consommé can filled with water
- 1 can low sodium pasta sauce (24 fl oz or 680 mL)
- 3 cups frozen mixed veggies
- 1/2 cup sharp cheddar cheese, grated, light
- Fresh buns or focaccia (optional)
- Cooked or leftover pasta (optional)
Directions
…the night before…
Take out equipment.
Heat oil in a large nonstick fry pan at medium-high. Sliver onion, adding to pan as you cut. Finely chop celery, adding to pan as you cut. Saute until onion turns slightly brown, then add to inside crock of slow cooker.
Reduce heat of uncleaned fry pan to medium. Form tiny little flat burgers (approx 1 1/2″ in diameter) in the palm of your hand and brown on both sides. Once browned, add to slow cooker.
…while burgers are browning…
Add the following ingredients to slow cooker: spice, chili stewed tomatoes, consommé, water from both cans, pasta sauce and mixed veggies. Stir to combine. Refrigerate over night.
…in the morning…
Set low cooker at low heat. Simmer all day (up to 10 hours).
…when ready for dinner…
Serve with a bowl of grated cheddar cheese at the table. If you have leftover pasta in the fridge it is great on the bottom of the bowl – and my family loves buns or focaccia bread on the side.
Nutritional Info
416 Calories, 12.6g of Fat, 28.7g Protein, 50.2g Carbohydrate, 13.3g Fiber