A healthy crock pot recipe

Someone ask for some healthy ideas for the crock pot. For the life of me I can't remember who so I am going to post this here. This is one I found online and my family loves it. It can be served with mashed potatoes or rice a big salad and if your family likes add bread and butter.

Piquant Pot Roast
2-2 1/2 pounds of boneless beef chuck roast
2 medium onions cut into wedges (my family loves onions so I do more)
1/4 cup water
1 tablespoon yellow mustard
1 to 2 teaspoons prepared horseradish
1/2 teaspoon of salt
1/4 tsp black pepper
2 tablespoons of flour
2 tablespoons of cold water
1 8oz can of tomatoe sauce

Trim fat from meat. Cut meat to fit into a 3 or 4 quart crock pot. I cut mine into pieces or use stew meat. Place meat in the cooker. Top with onions. In a small bowl, combine tomato sauce, the 1/4 cup water, mustard, horseradish, salt, and pepper. Pour over meat and onions.

Cover and cook low 8-10 hours or high 4-5 hours.

Transfer meat and onions to a serving platter. For the sauce, tranfer juices to a sauce pan. Skim off the fat. In a medium bowl stir together the flour and 2 tablesspoons of cold water. Stir into the mixture in the sauce pan. Cook and stir over medium heat until thick and bubbly. Serve with meat and onions. Makes 8 servings.