Slow Cooked Barbecue Beef

Author: Shannon Miller

Slow Cooked Barbecue Beef

Serves 10

Tell your kids they’re having prunes for dinner and we’re pretty sure you’d have a mini mutiny on your hands. You might have more luck if you call them “dried plums.” to set you at ease, we promise that (a) no one in your family will know they’re eating prunes, and (b) the flavor is so awesome, your kids will ask for seconds. Believe it or not, when prunes are paired with lean chunks of stew meat and then cooked all day in your favorite barbecue sauce, the result is a sweet, protein- and iron-rich mixture your family will gobble up. Prunes are also good for digestion, so if you have tummy issues in your household, this dish may be just what the doctor ordered.


2 pounds lean stew meat, trimmed of fat
1 medium onion, cut into ½-inch dice (about 1½ cups)
1 cup pitted prunes
1 cup all-natural barbecue sauce
10 whole wheat hamburger buns, lightly toasted


1.  Add the meat, onion, prunes, and barbecue sauce to 5-or 6-quart slow cooker and stir to combine. Cover and cook on low until the meat is tender, 6 to 8 hours.

2. When the meat is done, use two forks to pull the meat and prunes into shredded pieces (there’s no need to take the meat out; you can do this right in the slow cooker).  Divide the mixture evenly between the hamburger buns and serve.

Nutrition Information per Serving (1 sandwich): 330 calories, 8g fat (2.5g saturated), 510mg sodium, 43g carbohydrate, 4g fiber, 22g protein, 20% iron

Submitted by:  Liz Weiss, MS, RD and Janice Newell Bissex, MS, RD

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, they’re on a mission to help busy families eat a healthy and delicious diet. Their latest cookbook, No Whine with Dinner (M3 Press, 2011) features 150 healthy, kid-tested, mom-approved recipes and 50 amazing secrets for getting picky eaters to try new foods … especially vegetables. For credible nutrition advice and easy, affordable family recipes, visit their award-winning blog, Meal Makeover Moms’ Kitchen or listen to their weekly radio podcast, Cooking with the Moms

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