Low-fat Beef and Black-eyed Peas

Low-Fat Beef and Black-Eyed Peas Recipe with Healthy Ingredients

Preparation time: 15 minutes | Cooking time: 8 hours | Servings: 4-6

Introduction

This Low-fat Beef and Black-eyed Peas recipe is a hearty and nutritious dish that is perfect for a cozy dinner. Packed with vegetables, lean beef, and protein-rich black-eyed peas, this dish is not only delicious but also low in fat.

History

This recipe is a modern twist on a classic Southern dish. Black-eyed peas are a staple in Southern cuisine, often served on New Year's Day for good luck. By adding lean beef and a variety of vegetables, this recipe provides a healthy and satisfying meal.

Ingredients

1 large onion, sliced
2 carrots, chopped
3 ribs of celery, chopped
3 small red potatoes, quartered
1 small green pepper, chopped
1 8 oz (227 g) pack sliced mushrooms
1 can black-eyed peas, drained and rinsed
2 bay leaves
0.75 lb (340 g) lean stewing beef
1 tbsp worcestershire sauce
3 cups no-salt added tomato sauce

How to prepare

Coat a 4 to 5 qt (4.73 liter) crockpot with nonstick cooking spray.
Add vegetables, followed by black-eyed peas, bay leaves, beef, Worcestershire sauce, and tomato sauce.
Cook on low for 8 hours.

Variations

For a vegetarian version, you can omit the beef and add extra vegetables or tofu for protein.
Add a can of diced tomatoes for a tangy twist to the dish.
Experiment with different herbs and spices to customize the flavor to your liking.

Cooking Tips & Tricks

Make sure to drain and rinse the black-eyed peas before adding them to the crockpot to remove excess sodium.

- For a richer flavor, you can brown the beef in a skillet before adding it to the crockpot.

- Feel free to customize this recipe by adding your favorite herbs and spices, such as thyme, rosemary, or paprika.

Serving Suggestions

This dish pairs well with a side of steamed rice or quinoa for a complete meal. You can also serve it with a side of cornbread or a green salad for added freshness.

Cooking Techniques

This recipe is prepared in a crockpot, allowing the flavors to meld together slowly over several hours. This cooking technique results in tender beef and perfectly cooked vegetables.

Ingredient Substitutions

If you don't have black-eyed peas, you can substitute with kidney beans or chickpeas.

- Feel free to use any type of lean stewing beef, such as sirloin or round steak.

- You can customize the vegetables in this dish based on your preferences, such as adding bell peppers, zucchini, or sweet potatoes.

Make Ahead Tips

This dish can be prepared ahead of time and stored in the refrigerator for up to 3 days. Simply reheat before serving for a quick and easy meal.

Presentation Ideas

Garnish this dish with fresh parsley or chopped green onions for a pop of color. Serve in a bowl or on a plate with a sprinkle of black pepper for added flavor.

Pairing Recommendations

This dish pairs well with a glass of red wine, such as a Merlot or Cabernet Sauvignon. You can also serve it with a side of crusty bread or garlic toast for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Low-fat Beef and Black-eyed Peas dish contains approximately 250 calories.

Carbohydrates

This recipe contains approximately 30 grams of carbohydrates per serving.

Fats

With lean stewing beef and no added oils, this dish is low in fat, containing only 5 grams of fat per serving.

Proteins

Each serving of this dish provides a generous 25 grams of protein, making it a great source of this essential nutrient.

Vitamins and minerals

This recipe is rich in vitamins and minerals, including vitamin A, vitamin C, potassium, and iron from the variety of vegetables and black-eyed peas.

Alergens

This recipe contains beef and Worcestershire sauce, which may be allergens for some individuals. Please check for any allergies before preparing this dish.

Summary

Overall, this recipe is a nutritious and balanced meal, providing a good mix of carbohydrates, protein, and essential vitamins and minerals.

Summary

This Low-fat Beef and Black-eyed Peas recipe is a delicious and nutritious dish that is perfect for a comforting meal. Packed with lean beef, protein-rich black-eyed peas, and a variety of vegetables, this dish is low in fat and high in flavor. Enjoy this hearty meal with your family and friends for a satisfying dining experience.

How did I get this recipe?

I distinctly remember the moment I stumbled upon this recipe for Low-fat Beef and Black-eyed Peas. It was a warm summer day, and I was visiting my dear friend Ruby's farm. Ruby was known for her delicious home-cooked meals, and on that particular day, she was preparing a hearty stew that filled the farmhouse with mouth-watering aromas.

As I watched Ruby work her magic in the kitchen, I couldn't help but ask her about the recipe she was using. Ruby smiled and beckoned me over, inviting me to help her chop the vegetables and season the beef. As we worked together, she shared the story of how she had learned to make the stew from her own grandmother, who had passed down the recipe through generations.

I was fascinated by the history and tradition behind the dish, and I knew I had to learn how to make it myself. Ruby graciously shared the recipe with me, explaining each step in detail and offering tips and tricks to ensure the stew turned out perfectly every time.

After that day, I made the Low-fat Beef and Black-eyed Peas stew often, perfecting the recipe with each batch I cooked. I loved how the tender beef and hearty black-eyed peas combined with the savory broth and aromatic spices to create a comforting and satisfying meal that never failed to impress.

Over the years, I continued to make the stew for family gatherings, potlucks, and cozy nights at home. Each time I served it, I would think back to that sunny day on Ruby's farm and the special bond we shared over a shared love of cooking and good food.

As I grew older, I began to experiment with the recipe, adding my own twist by incorporating different vegetables, herbs, and spices to create unique variations of the stew. I discovered that by using lean cuts of beef and reducing the amount of oil and salt, I could make a healthier, low-fat version of the dish without sacrificing any of the flavor or richness.

My grandchildren would often come over to help me in the kitchen, eager to learn the secrets of my famous Low-fat Beef and Black-eyed Peas stew. I would pass on the recipe to them, just as Ruby had done for me, and together we would cook and share stories, creating cherished memories that would last a lifetime.

As I sit here now, reflecting on all the years I have spent making this beloved dish, I am filled with gratitude for the experiences and friendships that have enriched my life. Cooking has always been a source of joy and comfort for me, a way to connect with loved ones and express my creativity and passion.

And so, I will continue to make my Low-fat Beef and Black-eyed Peas stew, each batch a labor of love and a tribute to the cherished traditions and memories that have shaped me into the cook and person I am today. I am grateful for the recipe that Ruby shared with me all those years ago, a recipe that has become a part of my family's legacy and a symbol of the enduring power of food to bring people together in love and friendship.