Slow-Cooker Barbecue Beef

Slow- Cooker Barbecue Beef

From:  Eat Up Slim Down Annual Recipes 2008
Either heap the tender meat onto toasted whole wheat buns or serve over rice. Either way, coleslaw in oil and vinegar is a tasty companion.

Serves: 12

Prep:  10 minutes

Cook:  8 hours

Ingredients

• 1/2 cup tomato puree
• 1/2 cup apple juice
• 2 tablespoons maple syrup
• 1 tablespoon flour
• 2 teaspoons chipotle chile powder or ground red pepper
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 3 pounds lean-only top round beef roast, cut into 3 or 4 large pieces
• 2 cups sliced sweet onion

Directions

1. Coat the inside of a 5- to 6-quart slow cooker pot with cooking spray. Add the tomato puree, apple juice, maple syrup, flour, chipotle powder or ground red pepper, salt, and black pepper. Whisk until smooth. Place the meat in the pot. Turn to coat well with the sauce. Add the onion. Cover and cook on the low-heat setting for 8 to 9 hours, or until fork tender. Remove the meat from the slow cooker to a cutting board. Shred the beef with a fork. Return to the slow cooker and combine with the sauce.

Nutritional Facts per serving

CALORIES	139 CAL
FAT	3.6 G
SATURATED FAT	1.5 G
SODIUM	196.3 MG
CARBOHYDRATES	7 G
TOTAL SUGARS	5 G
DIETARY FIBER	0.5 G
PROTEIN	24.5 G

"Slow-Cooker Barbecue Beef." www.prevention.com. Web. 5 Feb. 2012. http://recipes.prevention.com/Recipe/slow-cooker-barbecue-beef.aspx

I made this recipe in the crock pot, but used only 1 tsp. of chipotle chili powder because I don't like things too spicy.  I was wondering how it would taste when I saw the maple syrup in the ingredient list, but put it in like the recipe said.  Once it was cooked, we put it on top of mashed potatoes.  It was delicious!  It would also be good on a roll or over rice as the recipe suggests.