Today’s Crockpot Tuesday Recipe makes your meat budget go a bit further. While the meal does contain beef, the protein part of the meal is supplemented with Kale.
A serving of Frozen Kale has 4 grams of protein and only 39 calories and 1 gram of fat. Plus it’s less expensive then beef these days. I had picked up the Frozen Kale at Trader Joe’s since my kids love Fresh Kale. The kids can’t snack on Frozen Kale, but this meal was a perfect use for it.
- 2 lb of London Broil – $6.50 from Bottom Dollar Food
- 1 Bag Frozen Kale (1 lb)
- 5 Potatoes diced, but not peeled
- 1/2 bag baby carrots (I would have added more, but my Crockpot was packed)
- 2 small onions diced
- 1 tsp each Paprika and Chili
- 1/2 tsp Cinnamon
- Pepper and Salt to Taste
- 4 1/2 cups water
- 1 Knorr Beef Homestyle Stock packet (if you don’t have these, use beef bouillon or stock)
Pour the Frozen Kale into the bottom of your crock pot. Place the meat on top. As with most of my Crockpot Recipes, the meat was also frozen. I use the crockpot to do the defrosting. I just ad an extra hour on high. Since the meat was frozen, I didn’t cut it into bite sizes at this point.
Next, add the potatoes, carrots, and onions. I placed the Knorr Beef Homestyle Stock packet on top. That’s the brown gel in between the carrots.
To spread the seasoning around, I combined it with the water before pouring it into the crockpot. However, the cinnamon didn’t go in at that point. Originally I wasn’t planning on cinnamon in the stew, but then I recalled something Rachael Ray once said on 30 Minute Meals. She said she always puts a little bit of cinnamon in with her greens. Since Kale is definitely a green, I added it right after I started cooking the stew.
Since my meat was frozen I cooked the stew on HIGH for 1 1/2 hours. I then turned to low for about 5 hours.
At that point, I pulled the roast out and cut into bite size pieces. I also mixed a bit of cornstarch with water and a beef bouillon cube to add to the stew to thicken it up. I placed both the cut beef and the cornstarch mixture in the crockpot. Turn the crockpot on HIGH and continue cooking for 30 to 45 minutes.
To serve the stew I just sprinkled a bit of cheese on top. After all, my kids and husband will eat almost anything if there is just a bit of cheese on it. Not only did they eat it, but they all really enjoyed it. In fact, my six year old begged to eat the bit of left overs the next day for lunch.
I plan on doing more of these meals that stretch the meat budget by adding an extra protein source. Do you have any favorites?
This recipe is linked to Delicious Dish Tuesday.
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