Over 15g of Protein
Trim roast of all visible fat. In small bowl, mix oregano, thyme, salt, pepper and cayenne. Rub all over roast. Place roast in 3 1/2 to 4-quart slow cooker. Top with onion, bell pepper, beans, corn and tomatoes. Cover; cook on low heat setting 8 to 10 hours or until meat is fork-tender. Remove meat to cutting board. Cut across the grain in slices. Using a slotted spoon, place corn mixture in serving bowl. Strain 1 1/2 cups of the liquid remaining in the slow cooker into a small saucepan and bring to a boil. In small bowl, mix flour with 1/2 cup cold water. Stir mixture into the boiling liquid. Boil 1 minute. Serve gravy with the meat.
Serving Size: about 11.5oz each
Nutritional Information Per Serving:
Calories 540, Total Fat 28g (Saturated Fat 11g, Trans Fat 0g), Cholesterol 175mg, Sodium 630mg, Carb 24g, Fiber 3g, Sugar 4g, Protein 49g, Calcium 6%, Iron 30%