Crock Pot ( Or Oven ) Apricot Beef

1. Cut the beef into 2cm (1 3/4 inch) cubes and toss in seasoned flour to coat.

2. Place in crockpot or slowcooker with the remaining ingredients.

3. Cover and cook on low for 7 to 8 hours, or high for 4-5 hours until the meat is very tender.

4. Serve with boiled rice and a green salad.

5. TO COOK IN THE OVEN;- Place the flour coated beef in a casserole dish with the remaining ingredients, cover and cook in a moderately low oven, (160c/325f/gas 3) for 2 to 2 1/2 hours until tender.

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Nutrient	Quantity
Total fats	8.5066 g
Protein	206.2714 g
Carbohydrates	74.7989 g
Energy	1231.2227 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.3303 g
Water	1258.1545 g
Aspartic acid	0.7905 g
Calcium, Ca	1302.0794 mg
Lutein + zeaxanthin	90.2525 g
Fiber, total dietary	9.1756 g
Fatty acids, total trans-polyenoic 13:0	0.0032 g
Carotene, beta	2904.4013 g
Niacin	12.8866 mg
Vitamin A, RAE	545.3347 g
Arginine	0.498 g
Riboflavin	1.745 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0102 g
Fatty acids, total saturated 20:1	0.0005 g
Glutamic acid	1.2601 g
Sodium, Na	850.2728 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1563 g
Total lipid (fat)	8.5066 g
Manganese, Mn	0.9423 mg
Fructose	2.5045 g
Proline	0.318 g
Fatty acids, total saturated 16:0	1.2341 g
Fatty acids, total saturated 8:0	0.0005 g
Sucrose	3.8834 g
Choline, total	686.3084 mg
Sugars, total	56.8006 g
Serine	0.2896 g
Fatty acids, total saturated 10:0	0.0005 g
Fatty acids, total saturated 18:0	0.4441 g
Fatty acids, total saturated 20:4 undifferentiated	0.5197 g
Vitamin B-6	1.5333 mg
Selenium, Se	171.2066 g
Ash	14.9419 g
Fatty acids, total saturated 18:1 undifferentiated	1.7536 g
Pantothenic acid	0.7992 mg
Phenylalanine	0.2708 g
Copper, Cu	3.1958 mg
Betaine	1.312 mg
Thiamin	1.388 mg
Retinol	299.9423 g
Methionine	0.0616 g
Iron, Fe	17.8485 mg
Carbohydrate, by difference	74.7989 g
Phosphorus, P	1956.572 mg
Folate, total	225.9662 g
Tocopherol, gamma	0.046 mg
Fatty acids, total saturated 4:0	0.0005 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2299 g
Fatty acids, total saturated 22:1 undifferentiated	0.0006 g
Alanine	0.2512 g
Cholesterol	500.1483 mg
Valine	0.2611 g
Fatty acids, total saturated 18:2 undifferentiated	1.6143 g
Glycine	0.2532 g
Carotene, alpha	7.4758 g
Glucose (dextrose)	4.1309 g
Fatty acids, total saturated 14:0	0.0578 g
Zinc, Zn	11.2494 mg
Isoleucine	0.2377 g
Maltose	0.0232 g
Fatty acids, total polyunsaturated	3.1438 g
Leucine	0.3978 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	5900.0983 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1199 g
Folate, DFE	225.9662 g
Tryptophan	0.0848 g
Vitamin C, total ascorbic acid	19.0988 mg
Phytosterols	30.975 mg
Galactose	0.0084 g
Fatty acids, total polyunsaturated 18:1 c	0.3497 g
Fatty acids, total saturated 6:0	0.0015 g
Tyrosine	0.1854 g
Vitamin B-12	9.9943 g
Vitamin K (phylloquinone)	18.0685 g
Fatty acids, total saturated	1.784 g
Histidine	0.1413 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0005 g
Fatty acids, total monounsaturated	1.911 g
Threonine	0.2218 g
Folate, food	225.9662 g
Cryptoxanthin, beta	62.6025 g
Vitamin E (alpha-tocopherol)	7.5681 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.3298 g
Magnesium, Mg	292.4828 mg
Lysine	0.367 g
Potassium, K	3400.2302 mg
Cystine	0.0734 g
Fluoride, F	39.0962 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Brown sugar	2 teaspoons	13.325	2.5003	0.208
Cinnamon	0.25 teaspoon	0	0	0
Onion	1	64	14.944	0.16
Curry powder	2 teaspoons	13	2.2332	0.5604
Malt vinegar	1 tablespoon	3.129	0.1386	0
Worcestershire sauce	2 teaspoons	8.84	2.2055	0
Tomato Sauce	2 tablespoons	0	0	0
flour	2 tablespoons	45.136	3.3197	2.1476
apricot	0.25 cup	18.6	4.309	0.1511
apricot nectar	1.25 1/4	175.7	45.1486	0.2824
shin beef	1 kg	889.4927	0	4.9971