Real African Dishes: [MC-AllEthnic-Recipes] Slow Cooker Beef Rogan Josh - Indian; 5 pts; 16g Carbohydrate; 4g Dietary Fiber

Monday, December 27, 2010

[MC-AllEthnic-Recipes] Slow Cooker Beef Rogan Josh - Indian; 5 pts; 16g Carbohydrate; 4g Dietary Fiber

* Exported from MasterCook *

Slow Cooker Beef Rogan Josh - Indian; 5 pts

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
Meat WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound cubed bottom round
1 onion -- diced
4 garlic cloves -- minced
2 tablespoons cumin
2 tablespoons coriander
1 tablespoon turmeric
2 teaspoons cardamom
2 teaspoons minced fresh ginger
2 teaspoons chili powder
28 ounces crushed tomatoes
1 cup fat-free Greek yogurt

In a nonstick skillet, saute the beef, onion, and garlic until just browned. Drain off any excess fat. Place into a 4-quart slow cooker.

Add the spices and crushed tomatoes. Cook on low for 8 hours. Stir in the yogurt prior to serving.

Serves 6

Per serving; Cals 230 (39% fat); Fat 10g; Carbs 18g; Fiber 4g; Sodium 250mg; Protein 20g.

AuthorNote: traditionally made with lamb, this lean-beef version is lower in fat but full of flavor. Serve it over rice with pappadam on the side.

WW old points, not PointsPlus

Description:
"5 pts"
Cuisine:
"Indian"
Source:
"Everything Healthy Slow Cooker Cookbook by Rachel Rappaport, 2010"
S(Formatted by Chupa Babi):
"Dec 2010"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 247 Calories; 11g Fat (40.1% calories from fat); 22g Protein; 16g Carbohydrate; 4g Dietary Fiber; 48mg Cholesterol; 244mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 2 1/2 Vegetable; 1 Fat.

NOTES : Cooker: 4-quart
Time: LOW for 8 hours

Nutr. Assoc. : 2175 0 0 0 0 0 0 0 0 0 0