1 lb or 4 small chicken breasts
1/4 tsp. Curry powder
1 tsp. Cinnamon
½ C. diced onion
3 T. Oil
1/4 C. honey
½ C. chopped fresh parsley
1/4 tsp. Powdered ginger
1/4 tsp. Nutmeg
1 tsp. Salt
1 tsp. Pepper
1/4 tsp. Paprika
½ C. water
In a large mixing bowl, combine all of the ingredients. Toss well to coat the chicken evenly. Place the mixture in a slow cooker. Cover and cook on low for 4 hours.
Yield:
Calories:
Fat:
Fiber:
1/2 C. light brown sugar
2 quarts apple cider
1 tsp. whole allspice
1 1/2 tsp. whole cloves
3 whole cinnamon sticks
2 large oranges, sliced
Put all ingredients in the slow cooker. Stir until the brown sugar is well dissolved. Cover cook on Low for 2 to 4 hours. Strain spices before serving.
Yield:
Calories:
Fat:
Fiber:
1/2 C. low-sodium soy sauce
1/3 C. brown sugar
1/4 C. rice vinegar
2 cloves of garlic, peeled and smashed
1 T. grated fresh ginger
1/2 tsp. crushed red pepper
8 beef short ribs (about 4 lb.)
4 medium carrots, peeled and halved crosswise
1 small green cabbage
2 T. cornstarch
1 T. sesame oil
4 scallions, thinly sliced
In a 4-6 quart slow cooker, combine the soy sauce, sugar, vinegar, garlic, ginger, and red pepper.  Add Short ribs and carrots and arrange in a single layer. Cook, covered, on high for 7-8 hours on low or until the meat is tender and easily pulls away from the bone. Transfer the short ribs and carrots to plates. With a large spoon or ladle, skim the fat from the cooking liquid and discard. Turn the slow cooker to high. In a small bowl, whisk together the cornstarch with 1 T. of water until smooth. Whisk into the cooking liquid and cook until thickened, 2 to 3 minutes. Stir in the sesame oil. Spoon the sauce over the short ribs and vegetables and sprinkle with scallions.
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1-1/2 C. dried great northern beans
1 lb. turkey breast tenderloin
2 onions, chopped
14 oz. can ready to serve chicken broth
1-1/2 C. water
14 oz. can diced tomatoes, undrained
1/8 tsp. white pepper
1/4 tsp. salt
1/2 tsp. dried thyme leaves
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Place beans in a medium bowl and cover with water. Cover and let stand overnight to soak. Drain beans and discard soaking water. Place beans in 3-4 quart crockpot. Cut turkey into 1″ pieces and place in crockpot along with onions, chicken broth and water. Cover and cook on low for 8-10 hours. Then stir in tomatoes and pepper. Cover again and cook on low for 30 minutes until hot. You can substitute a 12 oz. can of white meat chicken, drained, for the turkey tenderloin to make this a true pantry recipe.
3-4 pounds beef brisket, or chuck roast
1 T – 1/2 cup hickory liquid smoke (sub Worcestershire sauce for some smoke if you like)
1/4 cup A-1 steak sauce
1 T celery salt (see note below, I’d stick with a 1/2T)
1/2 T garlic powder
1/2 t pepper
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Use a 4 quart crockpot. I used a 6—if you only have a big guy, put a layer of foil down on top of the meat to create a smaller steaming space so your meat doesn’t dry out. Put the meat in your crockpot, add spices to all sides of it. Add A-1 and liquid smoke. Cover and cook on low for 8-10 hours, or on high for 4-6. Slow and low is better, the meat will shred nicely when cooked for a long period of time. I cooked ours on low for 10 hours, then it was on warm for another 3. Serve over mashed potatoes or polenta.
4 C. low-fat, low-sodium chicken broth
1 medium-size head of cabbage, chopped
2 medium onions, chopped
1/2 lb fully cooked smoked turkey sausage, halved lengthwise and sliced
1/2 C. all-purpose flour
1/4 tsp. black pepper
1 C. skim milk
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Combine chicken broth, cabbage, onions, and sausage in slow cooker. Cover. Cook on high 5-6 hours, or until cabbage is tender. Mix flour and black pepper in a bowl. Gradually add milk, stirring until smooth. Gradually stir into hot soup. Cook, stirring occasionally for about 15 minutes until soup thickens. Serve.
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Yield: 8 servings
Calories: 210
Fat: 11g
Fiber: 3g
6 skinless, boneless chicken breast halves
1 T. butter
3 T. flour
1/2 cup  milk
1/2 cup chicken broth
1/4 tsp, salt
1/4 tsp. black pepper
4 ounces sliced ham
4 ounces sliced Swiss cheese
1 (8 ounce) package herbed dry bread stuffing mix
1/4 cup butter, melted
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Make a roux on the stovetop with butter and flour, and whisk in broth, milk and salt and pepper. Pour sauce into crockpot. Layer chicken breasts over the sauce, turning to coat. Cover with slices of ham and then Swiss cheese. Sprinkle the stuffing on top, and drizzle butter over stuffing. Cover, and cook on Low for 4 to 6 hours, or 2 to 3 hours on High.Â
Several celery stalks
1 roasting chicken, 4 to 5 pounds (to fit in crockpot)
Little evoo or butter
salt
pepper
paprika, poultry seasoning, or other desired herb
6 cloves garlic, mashed
1/2 cup chicken broth
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Spread chicken lightly with oil or butter (you can omit this, but it helps the seasonings adhere). Sprinkle the chicken, inside and out, with salt, pepper and paprika. Spread half of the garlic in the cavity and spread the rest on the outside of the bird. Layer the celery on the bottom of the crock and set the chicken on top. This will prevent the chicken from sitting in the fat as it cooks. Add the remaining ingredients and butter and cook on HIGH for 1 hour. Reduce to LOW and cook for 4 to 6 hours longer, until chicken is tender and juices run clear. Serve the hot garlic butter sauce with the chicken.
16 oz. navy beans, rinsed
8 C. water
1 C. carrots, finely chopped
1 C. celery, finely chopped & leaves
1/2 C. onion, finely chopped
1 C. tomato vegetable cocktail juice
1 T. chicken-flavor instant bouillon
1/8 tsp. crushed red pepper flakes
In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender.
Yield: 8 servings
Serving Size: 1 C.
Calories: 211
Fat: 1g
Fiber: 15g
3 lb. beef pot roast
1 small onion, chopped
1 package brown gravy mix
1 C. water
1/4 C. ketchup
1/4 C. dry red wine
2 tsp. Dijon-style mustard
1 tsp. Worcestershire sauce
1/8 tsp. garlic powder
1/2 tsp. dried Italian seasoning
Salt
Freshly ground black pepper
Fresh parsley, for garnish, chopped
Sprinkle meat with salt and pepper. Place in crockpot. Combine the remaining ingredients, except parsley, and pour over meat. Cover and cook on low 10 hrs. Remove the meat and slice. Thicken sauce with flour mixed in a small amount of water and serve over meat sprinkled with chopped parsley.
Yield: 12 servings
Calories: 252
Fat: 17.8g
Fiber: 0g
2 T. cooking oil
3 lbs. beef short ribs
1 C. BBQ sauce
2 T. Molasses
2 T. white vinegar
1 1/2 tsp. Salt
1/2 tsp. Pepper
1 T. soy sauce
1/2 C. chopped onion
Heat cooking oil in frying pan. Add ribs. Brown on all sides. Drain. Place ribs in 5 qt. slow cooker. Mix next 6 ingredients well in bowl. Stir in onion. Pour over short ribs. Cook on LOW for 8-10 hrs. or on HIGH for 4 to 5 hrs.
Yield: 6 servings
Calories: 310
Fat: 16g
Fiber: 0g
1/2 C. chopped onion
2 apples, peeled and sliced
1 T. Honey
1 T. Dijon mustard
1/2 tsp. coriander seed, crushed
1/4 tsp. Salt
1 (2 to 2 1/2 lb.) rolled boneless pork roast
1 T. Cornstarch
2 T. Water
In 4 to 6 qt. slow cooker, combine onion and apples. In small bowl, combine honey, mustard, coriander and salt; mix well. Spread on all sides of pork roast; place roast over onions and apples. Cover; cook on LOW for 7-8 hrs. Remove roast from slow cooker; place on serving platter. Cover with foil. In small saucepan, combine cornstarch and water, blend well. Add apple mixture and juices from slow cooker; mix well. Cook over med. heat until mixture boils, stirring occasionally. Cut roast into slices. Serve with sauce.
Yield: 8 servings
Calories: 250
Fat: 10g
Fiber: 1g
1 1/2 lb. lean top round, cut into 1 inch pieces
1 (16 oz.) jar tomatillo salsa (green salsa) (mild is advised)
1 (15 oz.) can Mexican style stewed tomatoes
1 (15 oz.) can fat-free beef broth
2 (4.5 oz.) cans chopped green chiles
1 C. chopped onion
2 tsp. ground cumin
1 tsp. freshly ground pepper
2 tsp. bottled minced garlic
2 tsp. chili oil
Combine all ingredients in an electric slow-cooker. Stir well. Cover. Cook on low heat setting for 8 hours.
Yield: 9 servings
Serving Size: 1 C.
Calories: 156
Fat: 4g
Fiber: 1g
3-3 1/2 lb. beef boneless chuck roast
1 T. vegetable oil
8 small red potatoes, cut in half
3 C. baby-cut carrots
1 large onion, coarsely chopped (1 C.)
1 jar (5 oz.) prepared horseradish
1 tsp. salt
1/2 tsp. pepper
1 C. water
Trim fat from the roast. Heat oil in skillet over medium-high heat. Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides. Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables. Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.
Yield: 8 servings
Calories: 315
Fat: 13g
Fiber: 4g
6 small red potatoes, unpeeled, quartered
8 fresh baby carrots, cut into 1/4″ slices
1 med. onion, cut into thin wedges
1 T. brown sugar
1 T. spicy brown mustard
1 tsp. caraway seeds
1 (15 oz) can sauerkraut
1 lb. fully cooked turkey kielbasa, cut into 1″ slices
In 3 1/2-4 qt slow cooker, combine potatoes, carrots, and onion. In medium bowl, combine brown sugar, mustard, and caraway seed – mix well. Stir in sauerkraut and kielbasa. Spoon this mixture over vegetables in cooker. Cover, cook on LOW for at least 8 hours.
Yield: 4 servings
Calories: 360
Fat: 7g
Fiber: 7g
1 lb. turkey Italian Sausage links, casing removed
4 C. water
1 jar (26 oz) meatless spaghetti sauce
1 can (16 oz) kidney beans, rinsed and drained
1 medium yellow summer squash, halved lengthwise and cut into 1-inch pieces
2 medium carrots, cut into 1/4 inch slices
1 medium sweet red or green pepper, diced
1/3 C. chopped onion
1 1/2 C. uncooked spiral pasta
1 C. frozen peas
1 tsp. sugar
1/2 tsp. salt
1/4 tsp. pepper
In a nonstick skillet, cook sausage over medium heat until no longer pink; drain and place in a 5qt slow cooker. Add water, spaghetti sauce, beans, summer squash, carrots, red pepper and onion; mix well. Cover and cook on low for 7-9 hours or until vegetables are tender. Stir in the pasta, peas, sugar, salt and pepper; mix well. Cover and cook on high for 15-20 minutes or until pasta is tender.
Yield: 8 servings
Serving Size: 1 1/3 C.
Calories: 276
Fat: 6g
Fiber: 6g
16 oz. picante sauce
10 oz. frozen mixed vegetables, thawed
10 oz. frozen green beans , thawed,
2 (10 oz). cans fat-free beef broth
2 medium baking potatoes, cut into 1/2″ pieces
1 medium green bell pepper, chopped
1/2 tsp. sugar
Bay Leaf
1/4 C. parsley
Combine all ingredients, except parsley in slow cooker. Cover and cool on LOW 8 hours or on HIGH 4 hours. Remove Bay Leaf, stir in parsley; serve.
Serving Size: 1 1/2 C.
Calories: 98
Fat: trace
Fiber: 3g
8 oz. extra lean ground beef or turkey
1/2 C. chopped onion
1/2 C. chopped green pepper
1/2 C. (one 2.5 oz. jar) sliced mushrooms, drained
1 3/4 C. (one 15-oz. can) Hunt’s Tomato Sauce or Pizza Sauce
1 tsp. Italian Seasoning
1 tsp. Spenda
3 C. cooked noodles, rinsed and drained
1/4 C. shredded Kraft reduced-fat Cheddar cheese
1/4 C. shredded Kraft reduced-fat Mozzarella cheese
In a large skillet, sprayed with olive-oil-flavored cooking spray, brown meat, onion and green pepper. Stir in mushrooms, tomato sauce, Italian seasoning and Splenda. Pour mixture into a slow cooker sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Sprinkle with Parmesan cheese. Layer cheddar and mozzarella cheeses evenly over the top. Cover and cook on LOW for 6-8 hours. Mix well before serving
Yield: 6 servings
Serving Size: 1 C.
Calories: 305
Fat: 9g
Fiber: 4g
1 lb. lean boned pork loin roast
1 (16-oz) jar thick-and-chunky salsa
2 (15-oz) cans no-salt-added black beans, undrained
1 C. chopped yellow bell pepper
3/4 C. chopped onion
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried oregano
1/4 C. fat-free sour cream
Trim fat from pork; cut into 1-inch pieces. Combine pork and next 7 ingredients in a 4-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting for 8 hours or until pork is tender. Ladle chili into bowls; top with sour cream.
Yield: 4 servings
Serving size: 2 C. chili and 1 T. sour cream
Calories: 379
Fat: 9.4g
Fiber: 6.2g
2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 T. tomato paste
2 cloves garlic, minced
1 C. uncooked couscous
1 1/2 C. water
2 C. sliced zucchini
Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an additional 20 min. or until zucchini is tender. To serve, remove bones from turkey. Stir gently to break up turkey.
Yield: 6 servings
Calories: 270
Fat: 5g
Fiber: 3g
12 oz. red kidney beans, cooked and drained
6 oz. ground turkey, cooked
3 C. canned stewed tomatoes, low-sodium
2 C. tomato sauce
1 1/2 C. chopped onions
1 C. canned green chilies, rinsed, drained and chopped
1 T. + 2 tsp. chili powder
1 1/2 tsp. ground cumin
1 tsp. paprika
1 tsp. dried oregano
1/4 tsp. hot pepper sauce
In 3-quart slow-cooker, combine all ingredients and 2 C. water. Cover and cook on Low 4 hours or on High 2 hours, until onions are tender. Ladle evenly into 6 soup bowls.
Yield: 6 servings
Calories: 230
Fat: 5g
Fiber: 8g
16 oz. Chicken Breast Halves Without Skin, cubed
30 oz. Black Beans, Canned, undrained
30 oz. Mexican-style Stewed Tomatoes, canned
1 C. Salsa
Minced Garlic
Chopped Cilantro
4 oz. Chopped Green Chiles
14 1/2 oz. Tomato Sauce
2 C. Reduced Fat Cheddar Cheese, grated
reduced fat Tortilla Chips
Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 C. cheese.
Yield: 8 servings
Calories: 248
Fat: 4g
Fiber: 9g
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1 jar (14 oz.) pizza sauce
1 C. chopped turkey pepperoni, (from 6-oz. package)
8 medium green onions, chopped (1/2 C.)
1/2 C. chopped red bell pepper
1 can (2 1/4 oz.) sliced ripe olives, drained
1 C. shredded mozzarella cheese (4 oz.)
1 package (8 oz.) cream cheese, softened and cubed
Broccoli flowerets, cherry tomatoes and carrot sticks, if desired
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Mix pizza sauce, pepperoni, onions, bell pepper and olives in 1 1/2-quart slow cooker.  Cover and cook on low heat setting 3 to 4 hours or until mixture is hot.  Stir in mozzarella cheese and cream cheese until melted. Serve with vegetables for dipping.
2 lbs. venison, cubed
3 cloves garlic
2 onions, sliced
3 tsp. vegetable oil
2 bay leaves
1 head cauliflower
3 potatoes, cubed
6 carrots, cubed
1 can tomato sauce
1 Tsp.. salt
1 C. water
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Throw all in a crock pot and cook until done.
1 lb. Chicken breasts cut into strips
1 large onion sliced
1 small green pepper sliced
1 can tomato sauce – (8 oz)
4 carrots sliced
3 T. brown sugar
1 T. vinegar
1 tsp. salt
2 tsp. Soy sauce
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Cook chicken in a skillet with a small amount of oil until browned. Place all ingredients with pork in crock pot and cook on LOW for 6 to 8 hours. Serve with hot rice.
2 cans (28 oz. each) vegetarian baked beans, drained
1 med. onion, chopped (1/2 C.)
2/3 C. barbecue sauce
1/2 C. packed brown sugar
2 T. ground mustard (dry)
Mix all ingredients in 3 1/2 to 6 qt. slow cooker. Cover and cook on LOW 4 to 5 hrs. (or HIGH 2 2 1/2 hrs.) or until desired consistency.
Yield: 10 servings
Calories: 190
Fat: 1g
Fiber: 8g
6 boneless pork loin chops, 1″ thick (1 1/2 lbs.)
3/4 C. chopped onion
3/4 C. chopped celery
1/2 C. coarsely chopped pecans
1/2 med. jalapeno pepper, seeded and chopped
1 tsp. rubbed sage
1/2 tsp. dried rosemary leaves
1/8 tsp. black pepper
4 C. unseasoned cornbread stuffing mix
1 1/4 C. reduced-sodium chicken broth
1 egg, lightly beaten
Trim excess fat from pork and discard. Spray large skillet with nonstick cooking spray; heat over med. heat. Add pork; cook onion, celery, pecans, jalapeno pepper, sage, rosemary and black pepper to skillet. Cook 5 min. or until tender. Set aside. Combine cornbread stuffing mix, vegetable mixture and broth in med. bowl. Stir in egg. Spoon stuffing mixture into slow cooker. Arrange pork on top. Cover and cook on LOW about 5 hrs. or until pork is tender and barley pink in centers. If you prefer a more moist dressing, increase the chicken broth to 1 1/2 C.
Yield: 6 servings
Calories: 272
Fat: 14g
Fiber: 1g
1/2 pound chicken thighs without skin, boned
4 cloves garlic, sliced thin
1/2 C. barley, rinsed and drained
1 can fat-free chicken broth
1 1/2 C. chardonnay
1 tsp. fresh rosemary leaves, snipped
Combine all ingredients in a slow cooker and cook on Low for at least 6 hours (3 1/2 hours on High). Serve in bowls and top with chopped green onions.
Yield: 2 Servings
Calories: 378
Fat: 4g
Fiber: 7g
3 T. grated gingerroot
3 T. honey
2 1/2 lb. boneless pork loin roast — trimmed of fat
1/4 C. hosin sauce
3 C. purchased coleslaw blend
2 T. rice vinegar
12 whole fat-free flour tortilla — (8-10″) heated
In 3 1/2 to 4 qt. slow cooker, combine gingerroot and honey; blend well. Add pork roast; turn to coat with honey mixture. Cover; cook on low setting for 6-8 hrs. Remove roast from slow cooker. With 2 forks, shred pork; return to slow cooker. Stir in hoisin sauce. In med. bowl, combine coleslaw blend and vinegar; toss to mix well. To serve, spread about 1/3 C. pork mixture down center of each warm tortilla. Top each with 1/4 C. coleslaw mixture. Roll up each tightly.
Yield: 12 sandwiches
Calories: 242
Fat: 10g
Fiber: 6g
1 lb. turkey thighs, boned, skinned, cut into 1″ pieces (2 medium)
2 small red potatoes, cubed
1 3/4 C. fat-free reduced-sodium chicken broth
1 1/2 C. frozen corn
1 C. chopped onion
1 C. water
8 oz. no salt added tomato sauce
1/4 C. tomato paste
2 T. Dijon mustard
1 tsp. hot pepper sauce
1/2 tsp. sugar
1/2 tsp. garlic powder
1/4 C. finely chopped fresh parsley
Combine all ingredients, except parsley, in slow cooker. Cover and cook on LOW 9 to 10 hours. Stir in parsley; serve.
Yield: 6 servings
Calories: 223
Fat: 8g
Fiber: 3g
30 oz. great northern beans, canned, rinsed and drained
1 C. finely chopped yellow onion
4 1/2 oz. diced green chiles
1 tsp. ground cumin, divided
1/2 tsp. garlic powder
14 1/2 oz. fat-free chicken broth
1/4 C. chopped fresh cilantro leaves
1 T. extra virgin olive oil
1/3 C. sour cream (optional)
Combine beans, onion, chilies, 1/2 tsp. cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 tsp. cumin. Garnish with sour cream, if desired.
Yield: 5 servings
Calories: 280
Fat: 7g
Fiber: 9g
1 can (28 oz.) crushed tomatoes
1 shallot, thinly sliced
1 C. chopped sweet green peppers
1/2 tsp. olive oil
1/2 T. red wine vinegar
1/2 tsp. Italian herb seasoning
1/2 tsp. black pepper
1 lb. potato-filled pierogies, fresh or frozen (thawed)
Combine the first 7 ingredients in the crockery pot. Cover and cook on LOW for 5-9 hrs. or on HIGH for 3 1/2 to 5 hrs. Add the pierogies. Cover and cook for 1 hr.
Yield: 6 servings
Calories: 179
Fat: 2.1g
Fiber: 4.2g
2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper
In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.
Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g
2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper
In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.
Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g
2 lb. boned chuck roast
2 C. vertically sliced onion
1 C. bottled barbecue sauce
1 T. cornstarch
1 T. water
6 (2-oz.) Kaiser rolls or hamburger buns, toasted
Trim fat from beef, and cut into 1-inch cubes. Place beef in an electric slow cooker; stir in onion and barbecue sauce. Cover with lid; cook on low-heat setting for 8 hours. Remove beef and onions from slow cooker with a slotted spoon. Shred beef mixture with 2 forks; set aside. Combine cornstarch and water, and add cornstarch mixture to barbecue sauce mixture in slow cooker, stirring well. Cover with lid, and cook on high-heat setting for 1 minute. Return the shredded-beef mixture to slow cooker; cover and cook 10 minutes. Serve on rolls. Note: You can freeze the barbecued-beef mixture in an airtight container for up to 3 months.
Yield: 6 servings
Serving size: 1 C. beef mixture and 1 roll
Calories: 410
Fat: 12.2g
Fiber: 2.5g
2 medium onions, about 1/2 pound, coarsely chopped
3 garlic cloves, minced
2 carrots, peeled and finely chopped
2 ribs celery, finely chopped
3 T. unbleached all-purpose flour
1 tsp. crushed dried thyme
1/2 tsp. lemon pepper seasoning
1 1/2 pounds lean beef top round steak, trimmed of all fat and cut into 1-inch cubes
1 14 1/2-ounce can low-sodium diced tomatoes
1 pound button mushrooms, cleaned and thickly sliced
7 C. fat-free low-sodium canned beef broth
1 large bay leaf
1 pound Swiss chard, coarsely chopped
Put onion, garlic, carrots, and celery in a 5-quart or larger crockery slow cooker. In a large self-sealing plastic bag, combine flour, lemon pepper seasoning and thyme. Add beef cubes and toss to coat evenly. Place meat on top of the onion mixture. Cover the meat with the tomatoes and their juice. Top with the mushrooms. Pour beef broth into slow cooker. Add the bay leaf. Do not stir. Cover and cook on LOW for 8 1/2 to 9 1/2 hours or on HIGH for 4 1/4 to 4 3/4 hours. Add the chard and stir the soup, removing and discarding the bay leaf.. Cover and cook on LOW for 30 minutes or on HIGH for 15 minutes. To serve, ladle soup into bowls.
Yield: 12 servings
Serving Size: 1 Cup
Calories: 139
Fat: 3g
Fiber: 2g
1/2 C. onion, chopped
1/4 C. reduced-calorie margarine
2 T. flour
1 tsp. salt
1/2 tsp. black pepper
2 C. water
8 oz. sliced mushrooms, drained
1 C. celery, chopped
2 C. potatoes, peeled and diced
1 C. carrot, chopped
2 C. skim milk
1/4 C. fat-free parmesan cheese, grated
In a skillet, sauté onion and celery in the 1/4 C. margarine until the onion is translucent. Remove from heat. Add flour, salt and pepper; stir. Place in crock pot. Add water, then stir in potatoes, mushrooms, and carrots. Cover and cook on low 6-8 hours (or on high for 3-4 hours). If on low, turn to high after cooking time. Add milk and parmesan cheese and cook another 30 minutes. Serve.
Yield:4 servings
Calories: 150
Fat: 4g
Fiber: 3g
1 lb. ground beef
1/4 lb. sliced bacon, chopped
1 medium onion, chopped (1/2 C.)
1 15-oz. can red kidney beans, rinsed and drained
1 15-oz. can butter beans, rinsed and drained
1 15-oz. can pork and beans in tomato sauce
1 C. catsup
1/2 C. packed brown sugar
1/4 C. molasses
1 T. vinegar
1 T. prepared mustard
In a large skillet, cook the ground beef, chopped bacon, and onion until meat is no longer pink and the onion is tender. Drain off the fat. Stir in the drained kidney beans and butter beans, undrained pork and beans, catsup, brown sugar, molasses, vinegar, and mustard. Transfer the mixture to a 2- 2 1/2-quart casserole. Cover and bake in a 350�F oven for 30 minutes. Uncover casserole; bake for 30 minutes more.
Crockery cooker directions. Prepare beans as directed, except transfer meat and bean mixture to a 3 1/2to 4-quart electric crockery cooker. Cover and cook on low heat setting for 5 to 6 hours, or on high heat setting for 2 1/2 to 3 hours.
Yield: 12 servings
Calories: 256
Fat: 7g
Fiber: 4g
1 1/2 lb. skinless, boneless chicken breast halves and/or thighs
2 C. sliced fresh mushrooms
1 (14.5 oz) can diced tomatoes
1 (8 or 9 oz) pkg frozen artichokes
1 C. chicken broth
1 med onion, chopped
1/2 C. sliced pitted ripe olives (or 1/4 cup capers, drained)
1/4 C. dry white wine or chicken broth
3 T. quick cooking tapioca
2-3 tsp. curry powder
3/4 tsp. dried thyme, crushed
1/4 tsp. salt
1/4 tsp. pepper
4 C. hot cooked couscous
Rinse chicken & set aside. In a 3 1/2 qt crock pot combine mushrooms, undrained tomatoes, frozen artichoke hearts, chicken broth, onion, olives, & wine/broth. Stir in tapioca, curry powder, thyme, salt, & pepper. Add chicken. Spoon some of the tomato mixture over chicken. Cover & cook on LOW for 7 to 8 hours or on HIGH for 3 1/2 to 4 hours. Serve with hot cooked couscous.
Yield: 6 servings
Calories: 345
Fat: 6g
Fiber: 9g
1 lb. dried kidney beans (2 C.), sorted and rinsed
1 large green bell pepper, chopped (1 1/2 C.)
1 large onion, chopped (1 C.)
2 cloves garlic, finely chopped
7 C. water
1 1/2 tsp. Salt
1/4 tsp. Pepper
2 C. uncooked instant rice
Red pepper sauce
Mix all ingredients except rice and pepper sauce in 3 1/2-6 qt. slow cooker. Cover and cook on HIGH 4-5 hrs. or until beans are tender. Stir in rice. Cover and cook on HIGH for 15 to 20 min. or until rice is tender. Serve with pepper sauce.
Yield: 8 servings
Calories: 250
Fat: 1g
Fiber: 10g