Black Bean Butternut Squash Soup

Ingredients
1-2 tsp veg oil
1 1/2 c diced onion
2 lbs butternut squash chunks (frozen or fresh)
2 15-oz cans black beans (drained if you wish, but not necessary)
1 15-oz can corn
1 15-oz can diced tomatoes
1 15-oz can vegetable broth (or chicken, but then it's not vegan)
1 tsp taco soup mix (optional, or other spices)

Directions
In soup pot, heat oil and saute onions until soft. Add butternut squash and stir until coated.

Add remaining ingredients and heat on medium-low until boiling, then turn to low and simmer until butternut squash is your preferred consistency.

Can also be cooked in a crock pot on low, after sauteeing the onions.

Serves 6-8

Chicken Tikka Masala (Slow Cooker)

Adapted from Cooking Light (http://www.myrecipes.com/recipe/slow-cooker-chicken-tikka-masala) Serves 4

Ingredients
1 tablespoon extra-virgin olive oil
1 cup chopped onion
1 tablespoon minced peeled fresh ginger
6 garlic cloves, minced
2 tablespoons tomato paste
2 (14.5-ounce) cans unsalted diced tomatoes
1/3 cup water
3 tablespoons all-purpose flour
1 tbsp garam masala ... or

1 teaspoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cardamom
1/2 teaspoon ground black pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground nutmeg

1 1/2 teaspoons paprika
1 teaspoon curry powder
1 teaspoon kosher salt
1/2 teaspoon ground red pepper
4 (6-ounce) skinless, bone-in chicken thighs
Cooking spray
1 cup light coconut milk
3 tablespoons chopped fresh cilantro
2 cups cooked brown basmati rice
1/4 cup plain Greek yogurt

Directions
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, ginger, and garlic to pan; cook 6 to 7 minutes or until starting to brown, stirring occasionally.

2. Stir in tomato paste and tomatoes; bring to a simmer, and cook 3 minutes.

3. Combine 1/3 cup water and flour in a small bowl, stirring with a whisk until smooth.

4. Add flour mixture, garam masala, paprika, curry powder, salt, and pepper to pan; stir well. Bring to a boil; cook 1 minute.

5. Place chicken thighs in a 6-quart slow cooker coated with cooking spray. Add tomato mixture to slow cooker.

6. Cover and cook on LOW 7 hours or until chicken is very tender and sauce has thickened.

7. Turn slow cooker to HIGH; uncover and add coconut milk, stirring with a whisk. Cook, uncovered, 15 minutes.

8. Turn cooker off; stir in cilantro. Let stand 10 minutes. Serve over rice. Top each serving with 1 tablespoon yogurt.

Nutrition Info
Calories 406
Fat 13.5 g
Protein 26 g
Carbohydrate 46 g
Fiber 5 g
Iron 3 mg
Sodium 686 mg
Calcium 80 mg
Sugars 12 g

Spinach, Chicken, and Wild Rice Soup

Ingredients

 3 cups water

 1 (14 ounce) can reduced-sodium chicken broth

 1 (10 3/4 ounce) can reduced-fat reduced-sodium condensed cream of chicken soup - Campbell's 98% fat free

 2/3 cup wild rice, uncooked, rinsed and drained (1 box Uncle Ben's long grain and wild rice, omit seasoning)

 1/2 teaspoon dried thyme, crushed

 1/4 teaspoon black pepper

 1/4 teaspoon salt

 2 cans (12.5 oz each) white meat chicken

 2 cups fresh spinach, coarsely chopped

Directions:
In slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, and pepper.
Cover and cook on LOW for 7 to 8 hours or on HIGH for 3-1/2 to 4 hours.
To serve, stir in chicken and spinach.

Vegetable Curry

Adapted from BHG

Ingredients

4 medium carrots, sliced
2 medium potatoes, cut into 1/2-inch cubes
1 15 ounce can garbanzo beans (chickpeas), rinsed and drained
8 ounces fresh green beans, cut into 1-inch pieces
1 cup coarsely chopped onion
3 cloves garlic, minced
2 tablespoons quick-cooking tapioca
2 teaspoons curry powder
1 teaspoon ground coriander
1/4 - 1/2 teaspoon crushed red pepper
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1 14 1/2 ounce can diced tomatoes, undrained
1 14 ounce can vegetable broth or chicken broth
 
Hot cooked rice

Directions:

In a 3-1/2- to 5-quart slow cooker, combine carrots, potatoes, garbanzo beans, green beans, onion, garlic, tapioca, curry powder, coriander, crushed red pepper, salt, and cinnamon. Add can of tomatoes. Pour broth over all.

Cover and cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3-1/2 to 4-1/2 hours.

Serve over hot cooked rice. Makes 4 servings.

Nutrition info per serving:

• cal. (kcal) 407,
• Fat, total (g) 3,
• chol. (mg) 0,
• sat. fat (g) 0,
• carb. (g) 87,
• fiber (g) 12,
• pro. (g) 13,
• sodium (mg) 1068,
• Percent Daily Values are based on a 2,000 calorie diet

Southwestern White Chicken Chili

From BHG

Ingredients:

1 cup chopped onion
4 garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon oregano
1/4 teaspoon red pepper
3 (15 1/2 ounce) cans great northern beans, drained and rinsed
2 (4 ounce) cans diced green chili peppers (optional)
4 cups chicken broth
3 cups cooked chicken, chopped
2 cups shredded cheese (optional)

Directions:

In slow cooker, place all ingredients except cheese. Stir to combine.

Cover and cook on low heat for 7 - 8 hours or on high heat for 3 1/2 - 4 hours.

Stir in cheese until melted.

Serves 8. Nutrition Per Serving (without cheese)

Calories 271.2

Total Fat 4.9 g
Saturated Fat 1.3 g
Cholesterol 39.3 mg
Sodium 417.2 mg
Total Carbohydrate 30.2 g
Dietary Fiber 9.4 g
Sugars 1.2 g
Protein 26.7 g

Chicken Cacciatore

Adapted from BHG

Ingredients

2 cups sliced fresh mushrooms
1 cup sliced celery
1 cup chopped carrot
2 medium onions, cut into wedges
1 yellow, green, or red sweet pepper, cut into strips
4 cloves garlic, minced
12 chicken drumsticks or thighs, skinned (about 3-1/2 pounds total)
1/2 cup chicken broth
1/4 cup dry white wine
2 tablespoons quick-cooking tapioca
2 bay leaves
1 teaspoon dried oregano, crushed
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 14 1/2 ounce can diced tomatoes, undrained
1/3 cup tomato paste

Directions

1. In a 5- to 6-quart slow cooker, combine mushrooms, celery, carrot, onions, sweet pepper, and garlic. Place chicken drumsticks on vegetables. Add broth, wine, tapioca, bay leaves, oregano, sugar, salt, and pepper.

2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours.

3. Remove chicken and keep warm. Discard bay leaves. If using low-heat setting, turn to high-heat setting. Stir in undrained tomatoes and tomato paste. Cover and cook for 15 minutes more. To serve, spoon vegetable mixture over chicken and pasta. If desired, garnish with basil. Makes 6 servings.

Note: if the chicken will cook more than 7 hours, add the can of tomatoes in the beginning to increase the amount of liquid.

Serve with rice or pasta, as desired.




Nutrition Facts (Cacciatore-Style Chicken)

    * Servings Per Recipe 6,
    * cal. (kcal) 345,
    * Fat, total (g) 7,
    * chol. (mg) 81,
    * sat. fat (g) 2,
    * carb. (g) 37,
    * fiber (g) 4,
    * pro. (g) 32,
    * sodium (mg) 606,
    * Percent Daily Values are based on a 2,000 calorie diet

Salsa Chicken

Adapted from Sparkpeople.com recipe

Ingredients

• 2 pounds (32 ounces) chicken breasts, boneless and skinless
• 2 tablespoons taco seasoning
• 1 cup salsa, homemade or purchased
• 1 cup petite diced canned tomatoes (choose low-sodium)
• 1 cup onions, diced fine
• 1/2 cup celery diced fine
• 1/2 cup carrots, diced fine
• 3 tablespoons sour cream, reduced fat

Directions

Place the chicken in a slow cooker and sprinkle taco seasoning over the meat.
Layer vegetables then salsa on top
Pour half-cup of water over the mixture
Set on low and cook for 6-8 hours.
When ready to serve, break up the chicken with two forks then stir in the sour cream.

Nutrition Info

per serving (makes 8 servings)
Calories: 164.9
Total Fat: 2.5 g
Cholesterol: 67.9 mg
Sodium: 253.3 mg
Total Carbs: 7.3 g
Dietary Fiber: 2.1 g
Protein: 27.6 g

Crockpot Applesauce

Ingredients
8 large apples, peeled and cored (I used fuji)
2 cinnamon sticks
3/4 cup apple juice
2 Tbsp lemon juice
1-2 tsp vanilla
2 Tbsp maple syrup (or sugar or honey)

Directions
Place all ingredients in crockpot, stir, and cook 3-4 hours on high or 6-8 hours on low. Mash to desired consistency.

Spicy Slow Cooker Thai Chicken

Adapted from a recipe I found online

Ingredients:
6 boneless skinless chicken breasts and/or thighs
1/3 cup Reduced Fat Peanut Butter
2 Tbsp lime juice
1 Tbsp reduced sodium soy sauce
1/2 tsp ground ginger
1 c sweet Thai chili sauce (or combination of sweet Thai chili and sambal oelek if you like it spicier)

1/2 cup chopped peanuts (optional)
3 tbsp chopped fresh cilantro (optional)

Directions:
1. Place chicken (trimmed of visible fat) into slow cooker.
2. Mix together peanut butter, lime juice, soy sauce, ginger, and chili sauce; pour over chicken.
3. Cook on Low 8 hours or on High 4 hours.
4. Serve 1 piece of chicken and sauce with chopped peanuts and cilantro as garnish, and 1/2 c rice on the side.

Weight Watchers = 6 points per serving

Remember that you won't be using all the sauce, so the calories and fat that are listed are higher than what you will actually be eating!

Number of Servings: 6

Harvest Lamb Stew

Adapted from BHG Fast-Fix One-Dish Meals

Serves 4

Ingredients:
1 lb boneless lamb shoulder
2 c cubed, peeled sweet potatoes
1 med parsnip and 1 med carrot, peeled and cut into 1/2" pieces (2 c total)
2 small cooking apples, cored and cut into 1/2" slices
1/2 c chopped onion
3/4 tsp dried thyme, crushed
1/2 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp ground black pepper
1 c apple juice or apple cider
1 c chicken or vegetable broth

Directions:
1. Trim fat from lamb; cut lamb into 1" cubes
2. in a 4 quart slow cooker, layer lamb through onion, sprinkle with spices, and pour cider and broth over all.
3. Cover and cook on low-heat setting for 7-8 hours or high-heat for 3 1/2-4 hours.

Nutritional info:
336 cal
8 g fat
7 g fiber

Curried Coconut Vegetable Soup

Adapted from Better Homes & Gardens Fast-Fix One-Dish Meals

Ingredients:
3 c cauliflower florets
3 carrots, cut into 1" slices
1 med onion, diced
15 oz can chickpeas, rinsed and drained
1 c frozen cut green beans
1 Tbsp curry powder
1/4 tsp ginger
1/8 crushed red pepper flakes
1 tsp salt
3 c vegetable broth
15 oz can lite coconut milk
2 Tbsp chopped fresh cilantro

Directions:
1. Place first 5 ingredients in crock pot. Sprinkle spices over top. Pour broth on top and stir.
2. Cook on low heat 8-10 hours, high heat 4 hours.
3. Turn crock pot to high heat, remove any excess liquid (if it looks too liquidy), and add coconut milk.
4. Serve in bowls with cilantro for garnish. Very tasty with naan for dipping.

Moroccan Lamb Stew

Adapted from BHG Fast-Fix One-Dish Meals

Ingredients:
2 lb lean boneless lamb
3 large carrots, cut into 1" pieces
2 large onions, cut into wedges
3 medium tomatoes (Roma works best), chopped
2 tsp cumin
1/2 tsp ground turmeric
1/4 tsp crushed red pepper flakes
2 c chicken broth
1 c dry couscous
1/4 c currants, raisins, or golden raisins

Directions:
1. Trim fat from meat, cut lamb into 3/4" cubes.
2. In a 4 quart slow cooker, combine lamb through spices, and pour broth over all ingredients
3. Cover and cook on low for 9-10 hours or high for 4-5 hours
4. In a separate pot, boil 1 c water and 1 c lamb juices; stir in couscous and dried fruit and remove from heat. Stir after 5-7 minutes to fluff couscous, and serve (on plates or in bowls) with lamb.

Chicken Taco Soup

From Rhoda Neal (from Rita Matter)

1 can drained chicken chunks (or the equivalent of cut grilled chicken breast strips – about 12 oz.)
1 can diced tomatoes (28 oz)
1 can green chiles (7 oz mild or hotter, if you prefer)
1 can pinto beans (15 oz)
1 can kidney beans (15 oz)
1 can black beans (15 oz.)
1 can white beans (15 oz)
1 can whole kernel corn (15 oz)
2 Tbsp taco seasoning (1/2 pkg)
1 pkg Ranch dressing mix

Shred chicken if desired or cut into pieces. Combine all ingredients in a crockpot and stir. Use all the liquid from the remaining products. Cook on high for 2 hrs. or on low for 4 hrs.

Garnish (as desired) with sour cream, chopped green onions, shredded cheese and tortilla chips.

If the soup seems too thick, add chicken or vegetable broth (1/2 can or more); or water; or wine.

It freezes well. After defrosting, you can put it back in crockpot and heat as long as you like. I used low sodium products, when possible. I also sweetened the soup with approx. 2 T. sugar to lower the acid taste.

Serves about 8 very generous bowls (2 ladles each)

Nutrition Info:
274 calories 1.5 g fat, 19 g protein, 14 g fiber (5 WW points)