Crock Pot Beef Tacos
October 25, 2009
When it starts getting cool outside, it is a good time for crock pot dinners. It only takes a few minutes in the morning to make the preparations and then you have a hot, delicious dinner ready to go when you get home.
- 1 (2-pound) London broil; chicken can be substituted
- 1 (1.25-ounce) package taco seasoning mix
- Cooking spray
- 2 cups chopped onion
- 1 tablespoon white vinegar
- 1 (4.5-ounce) can chopped green chiles
- 1 (16-ounce) can fat-free refried beans
- 12 (8-inch) whole wheat flour tortillas
- 1½ cups (6 ounces) reduced fat shredded Mexican cheese
- 1½ cups chopped plum tomato
- ¾ cup fat-free sour cream
- Trim fat from meat; rub seasoning mix over both sides of meat. Place meat in an electric slow cooker coated with cooking spray; add onion, vinegar, and green chiles. Cover with lid; cook on low-heat setting for 9 hours.
- Remove meat from slow cooker, reserving cooking liquid; shred meat with two forks. Combine meat and reserved cooking liquid; stir well.
- Warm beans and tortillas according to package directions. Spread 2 tablespoons beans down the center of each tortilla. Spoon a heaping 1/3 cup meat mixture on top of beans. Top each with 2 tablespoons cheese, 2 tablespoons tomato, and 1 tablespoon sour cream; roll up.
350 (30% from fat)
Fat: 11.8 g (sat 6.1 g, mono 4.1 g, poly 0.5 g)
Protein: 24 g
Carbohydrate: 31.3 g
Fiber: 3.3 g
Cholesterol: 49 mg
Iron: 4 mg
Sodium: 839 mg
Calcium: 175 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Wednesday, March 27, 2013