1 1/2 pounds lean beef
1 tablespoon vegetable oil
1 can (15 oz.) stewed tomatoes
3 cans (14.5 oz each) beef broth
2 cans (15 oz each) chickpeas, drained
1 clove garlic, minced
1 teaspoon Italian Seasoning
2 cups frozen mixed vegetables
salt and pepper to taste
shredded Parmesan cheese
Cut beef into bite-size pieces; brown in hot oil. Place beef in 5-quart slow cooker. Dice tomatoes, if desired; add to beef. Add broth, drained chickpeas, garlic and Italian seasoning. Cover and cook on high for about 5 hours.
Add mixed vegetables, cover and continue to cook 1 hour or until vegetables are tender. Salt and pepper to taste. To serve, sprinkle with Parmesan cheese and serve with crusty whole grain bread and a glass of low-fat milk. Serves 6-8.
2005 Dietary Guideline Notes: Choose a variety of vegetables each day (2 1/2 cups). When selecting and preparing meat, make choices that are lean, low-fat, or fat-free. Consume 3 ounces whole-grain products per day.
For more detailed information on the 2005 Dietary Guidelines see http://www.healtheirus.gov/dietaryguidelines