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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 257.6
  • Total Fat: 7.5 g
  • Cholesterol: 26.1 mg
  • Sodium: 275.2 mg
  • Total Carbs: 35.0 g
  • Dietary Fiber: 8.0 g
  • Protein: 13.6 g

View full nutritional breakdown of Crockpot Pirate Stew (low sodium) calories by ingredient
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Crockpot Pirate Stew (low sodium)

Submitted by: SEAWAVE

Introduction

I've been adapting recipes to make them lower sodium and to use dry beans instead of canned. This one is adapted from "Fix-It and Forget-It Cookbook". I'm still trying to figure out how to spice it up, though...

Removed salt and replaced other high-sodium items with regular items (e.g. tomatoes instead of tomato sauce).

I'm unsure if SP's food listing for red kidney beans is for canned or dry, so nutritional info may be a bit off.
I've been adapting recipes to make them lower sodium and to use dry beans instead of canned. This one is adapted from "Fix-It and Forget-It Cookbook". I'm still trying to figure out how to spice it up, though...

Removed salt and replaced other high-sodium items with regular items (e.g. tomatoes instead of tomato sauce).

I'm unsure if SP's food listing for red kidney beans is for canned or dry, so nutritional info may be a bit off.

Number of Servings: 6

Ingredients

    3/4 cup sliced onions
    2 cloves garlic, minced
    1 lb ground beef, extra lean
    2/3 cup dry quinoa seeds, well rinsed
    3 cups diced potatoes
    2 cups chopped carrots
    1 cup diced celery
    1 1/3 cup dry red kidney beans, soaked overnight, rinsed and drained
    1/4 tsp black pepper
    1/4 tsp chili powder
    1 cup red ripe tomatoes, chopped or crushed
    1 cup water

Directions

Night before, soak kidney beans in 4-5 cups of water, overnight. (or use 2X 14.5 oz cans of kidney beans, rinsed)

Day of serving (about 7 hours before serving):

1. Dice all vegetables relatively small (so they all cook), and set aside in individual bowls.

2. Brown onions, garlic and ground beef in skillet. Drain.

3. Layer ingredients in crockpot, in order given.

4. Cover, and cook in crock pot on low for 6 hours, until potatoes are cooked.

Serve with a green salad.
Leftovers are also good served as a burrito or taco filling, or add broth and make soup.

Number of Servings: 6

Recipe submitted by SparkPeople user SEAWAVE.






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