SLOWCOOKER SEAFOOD STEW

seafood Stew for the Slowcooker. 

2 tablespoons olive oil
2 cloves garlic, finely chopped
1 cup sliced baby carrots (1/4 inch thick)
3 cups sliced, quartered roma tomatoes (6 large)
1/2 cup chopped green bell pepper
1/2 teaspoon fennel seed
1 cup water
1 bottle (8 oz) clam juice
1 pound cod (1 inch thick) cut into 1 inch pieces
1/2 pound uncooked peeled deveived medium shrimp
1 teaspoon Splenda
1 teaspoon dried basil leaves
1/2 teaspoon salt
1/4 teaspoon red pepper sauce
2 tablespoons chopped fresh parsley

Directions
1. Mix oil and garlic in 3 1/2 to 4 quart slow cooker. Add carrots, tomatoes, bell pepper, fennel seed, water and clam juice; stir.
2. Cover and cook on low heat setting 8 to 9 hours or until vegetables are tender.
3. About 20 minutes before serving, gently stir in cod, shrimp, sugar, basil, salt, and pepper sauce. Cover and cook on high heat setting for 15 to 20 minutes or until fish flakes easily with fork. Stir in parsely.
Serving size is about a cup. 

1 serving: 

180 calories, 

6 grams fat, 

5 grams carbohydrates, and 

22 grams of protein

Diet Exchanges: 

1/2 starch, 

2 1/2 lean meat, 

1 vegetable. 

Carbohydrate Choices: 1/2

Number of Servings: 6

Quick Hamburger Soup

Prep Time: 20 mins

Cook Time: 25 mins

Total Time: 45 mins

Ingredients

• 8 pounds beef, extra-lean ground
• 8 pounds turkey, ground, uncooked
• 2 large onion(s), finely chopped
• 2 sprig(s) carrot(s), coarsely shredded
• 2 sheet(s) celery, sliced
• 2 tablespoon garlic, minced
• 6 cup(s) broth, reduced-sodium beef
• 29 pounds tomatoes, diced, 2 cans, 14 1/2 ounces each, undrained
• 1 slice(s) sage, fresh, or 1 teaspoon crushed, dried sage
• 2 small thyme, fresh, or 1 teasoon crushed, dried thyme
• 1 small rosemary, fresh, or 1/2 teaspoon crushed, dried rosemary
• 1/4 small salt
• 1/4 small pepper, black ground
• 2 large potato(es), chopped
• sprig(s) sage, fresh, optional

Preparation

1. In a Dutch oven, combine beef, turkey, onion, carrot, celery, and garlic; cook until meat is brown and onion is tender. Drain off fat. Stir beef broth, undrained tomatoes, 1 tablespoon sage, thyme, rosemary, salt, and pepper into beef mixture in Dutch oven. Bring to boiling; stir in potatoes. Reduce heat. Cover and simmer for 10 to 15 minutes or until vegetables are tender. If desired, garnish with additional fresh sage.

Nutritional Info (Per serving):

Calories: 103, 

Saturated Fat: 1g, 

Sodium: 418mg, 

Dietary Fiber: 1g, 

Total Fat: 2g, 

Carbs: 10g, 

Cholesterol: 19mg, 

Protein: 10g

Exchanges: 

Vegetable: 1, 

Starch: 0.5, 

Lean Meat: 1

Carb Choices: 0.5

CHICKEN & ZUCCHINI STEW

Chicken and Zucchini Stew

Ingredients

• 18 ounce(s) tomatoes, whole, canned
• 1 cup(s) broth, chicken, fat-free, salt-free
• 1 small pepper(s), green, bell, coarsely chopped
• 2 clove(s) garlic, minced
• 2 medium zucchini, coarsely chopped
• 1 dash(es) salt and black pepper, to taste
• 2 teaspoon basil, fresh, minced
• 1 1/2 pounds chicken, breast, boneless, skinless; cooked and cubed into 2-inch pieces

Preparation

1. Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.
2. Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 241mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 7g, 

Sugars: 4g, 

Cholesterol: 69mg, 

Protein: 27g

Exchanges: 

Vegetable: 1, 

Lean Meat: 4

Carb Choices: 0.5

BEEF & BEAN CHILE VERDE

Beef and Bean Chile Verde

Prep Time: 15 mins

Cook Time: 30 mins

Total Time: 45 mins

Ingredients

• 1 pounds beef, lean ground, 93 % lean*use ground turkey to lower the fat content, adjust nutitional values acordingly
• 1 large pepper(s), red, bell, chopped
• 1 large onion(s), chopped
• 6 clove(s) garlic, chopped
• 1 tablespoon chili powder
• 2 teaspoon cumin, ground
• 1/4 teaspoon pepper, cayenne, or to taste
• 16 ounce(s) salsa, green (or verde), or green enchilada sauce
• 1/4 cup(s) water
• 15 ounce(s) beans, pinto, or kidney beans, rinsed

Recipe Tip:

Try to buy an all-natural or organic salsa with minimal preservatives. Remember, the fewer ingredients, the better!

Preparation

1. Cook beef, bell pepper and onion in a large saucepan over medium heat, crumbling the meat with a wooden spoon, until the meat is browned, 8 to 10 minutes.
2. Add garlic, chili powder, cumin and cayenne; cook until fragrant, about 15 seconds.
3. Stir in salsa (or sauce) and water; bring to a simmer. Reduce heat to medium-low, cover and cook, stirring occasionally, until the vegetables are tender, 10 to 15 minutes.
4. Stir in beans and cook until heated through, about 1 minute.

Nutritional Info (Per serving):

Calories: 307, 

Saturated Fat: 3g, 

Sodium: 516mg, 

Dietary Fiber: 6g, 

Total Fat: 8g, 

Carbs: 29g, 

Cholesterol: 64mg, 

Protein: 27g

Carb Choices: 1.5

Winter Beef Stew

Ingredients

• 1 tablespoon oil, canola
• 1 cup(s) onion(s), chopped
• 3 clove(s) garlic, minced
• 2 carrot(s), cut into 1-inch slices
• 1 1/2 pounds beef, stew meat, lean, c ut into 1-inch cubes
• 3 cup(s) broth, beef, low-fat, low-sodium
• 1 teaspoon paprika
• 3/4 cup(s) apple(s), unpeeled, chopped into 1-inch pieces
• 3/4 cup(s) pear(s), unpeeled, chopped into 1-inch pieces

Preparation

1. Heat the oil in a large stockpot over medium-high heat. Add the onion and garlic and sauté for 5 minutes. Add the carrots and sauté for another 5 minutes. Add the meat and brown. Drain off any accumulated fat. Add the broth, paprika, pepper, and salt.
2. Bring to a boil over high heat. Reduce the heat and simmer, uncovered, for 1 1/4 hours. Add the apples and pears and cover. Cook over low heat for 15 to 20 minutes until the apples and pears are soft, but not mushy.

Nutritional Info (Per serving):

Calories: 223, 

Saturated Fat: 2g, 

Sodium: 156mg, 

Dietary Fiber: 3g, 

Total Fat: 8g, 

Carbs: 14g, 

Sugars: 9g, 

Cholesterol: 59mg, 

Protein: 27g

 

Exchanges: 

Starch: 1, 

Lean Meat: 3, 

Fat: 1

Carb Choices: 1

GREEK CHICKEN & VEGETABLE RAGOUT

Greek Chicken and Vegetable Ragout

The term ragout (French ragoût) refers to a main-dish stew.
The basic method of preparation involves slow cooking over a low heat. The potential ingredients are many; ragouts may be prepared with or without meat, a wide variety of vegetables may be incorporated, and they may be more or less heavily spiced and seasoned.

Prep Time: 40 mins

Cook Time: 4 h

Total Time: 4 h 40 mins

Ingredients

• 1 pounds carrot(s), cut into 1 1/4-inch pieces
• 1 pounds potato(es), (3-4 medium) yellow-fleshed, peeled and cut lengthwise into 1 1/4-inch-wide wedges-optional, **dont use this ingredient and lower the carb count
• 2 pounds chicken, thighs, boneless, skinless, trimmed
• 14 ounce(s) broth, reduced-sodium chicken
• 4 clove(s) garlic, minced
• 3/4 teaspoon salt
• 15 ounce(s) artichoke hearts, frozen, thawed, rinsed and quartered if large
• 1 egg(s)
• 2 egg yolk(s)
• 1/3 cup(s) lemon juice
• 1/3 cup(s) dill, chopped
• pepper, black ground, to taste

Recipe Tip:

Always buy broth in cardboard containers instead of cans

Preparation

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables.
2. Bring broth, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
3. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
4. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm.
5. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

Nutritional Info (Per serving):

Calories: 355, 

Saturated Fat: 3g, 

Sodium: 629mg, 

Dietary Fiber: 4g, 

Total Fat: 11g, 

Carbs: 27g, 

Cholesterol: 199mg, 

Protein: 34g

Carb Choices: 2

SHRIMP GUMBO

Ingredients:

2 tablespoons olive oil, divided
2 tablespoons Carbquick *
2 celery stalks, chopped
1 small green bell pepper, seeded and chopped
small onion, chopped
2 cans (14 1/2 ounces each) reduced sodium
chicken broth plus 1 cup water
1 cup diced stewed tomatoes
2 teaspoons Creole seasoning blend
2 garlic cloves, pushed through a press
1 pound collard greens, washed, cut in strips,
or 2 packages (10 ounces each) frozen
1 package (10 ounces) frozen cut okra
2 pounds large shrimp, shelled and deveined
Hot red pepper sauce
Salt and pepper

Directions:

1 Cut chicken into bite-size pieces. Place chicken in a 3 1/2- or 4-quart slow cooker.
2 Stir in chicken broth, water, sweet pepper, green onions, soy sauce, ginger, and crushed red pepper.
3 Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
4 If using low-heat setting, turn to high-heat setting. Stir in pea pods and cabbage.
5 In a small bowl beat egg well. Slowly add egg to soup, stirring gently. Cover and cook for 10 additional minutes. Serve hot.

Makes 8 (1 cup)Servings

Nutritional Info Per Serving: 
Calories 232; 
Carbs 10.5 g; 
Total Fat 7 g; 
WW Points 4

CINCINNATI CHILI

Ingredients:

3 lb ground chicken breast skinless
1/4 cup Worcestershire sauce
1 1/2 cups onions, chopped
1 oz unsweetened chocolate squares
1 1/2 tsps garlic, minced
1 1/2 tsps cinnamon
27 ozs canned dark red kidney beans, drained and rinsed
16 ozs diced tomatoes undrained
1/2 tsp salt
32 ozs no-salt-added tomato sauce
1 tsp oregano
14 ozs low sodium chicken broth
1/2 tsp black pepper
1/4 cup chili powder
1/8 tsp cloves
1/4 cup red wine vinegar

Directions:

In a large skillet, cook chicken, onions and garlic until chicken is no longer pink. In a 6-quart slow cooker, add beans, tomato sauce, broth, chili powder, vinegar, Worcestershire sauce, chocolate, cinnamon, salt, oregano, black pepper, and cloves. Stir in chicken mixture. Cover and cook on low for four hours or until heated through.

Makes 12 (1 Cup Servings)

Nutritional Info Per Serving: 
Calories: 269; 
Total Fat: 5 g; 
Cholesterol: 66 mg;
Sodium: 515 mg; 
Total Carbs: 21 g; 
Dietary Fiber: 6 g; 

WW points 5

BEEF STEW

Ingredients:

3 Tbsp. Mrs. Dash Garlic & Herb Seasoning Blend
1 lb lean beef stew meat, cut into 1 1/2 inch pieces
1 cup carrots, cut into 1 inch chunks
1/2 cup celery , cut into slices
1/2 cup sliced onion
1 1/2 cups red-skinned potatoes, cubed
1 14.5 Oz. can low sodium beef broth
1 14.5 Oz. canned low sodium diced tomatoes
2 Tbsp. all purpose flour
2 Tbsp. canola oil

Directions:

1. Coat meat in flour. Brown meat in oil in a large heavy Dutch oven on all sides, about 10 minutes.
2. Add carrots, celery, Mrs. Dash Garlic and Herb Seasoning, potatoes, onion, and broth in the Dutch oven.
3. Cook on stove top low heat for 3 hours, watching carefully not to boil over.

Makes 5 Servings (14 oz Per Serving)

Nutritional Info Per Serving: 
Calories:279; 
Total Fat:11 g; 
Cholesterol:51 mg; 
Sodium:259 mg
Fiber:4 g; 

6 WW points

CARAWAY CHICKEN & VEGETABLE STEW

Caraway Chicken and Vegetable Stew

Prep Time: 45 mins

Cook Time: 50 mins

Total Time: 1 h 35 mins

Ingredients

• 3 pounds chicken, thighs
• 3 3/4 cup(s) water
• 2 teaspoon bouillon, chicken
• 1 teaspoon salt
• 1 teaspoon caraway seeds, crushed
• 1/4 teaspoon pepper, black ground
• 8 ounce(s) beans, green, trimmed and cut into 2-inch-long pieces
• 2 medium carrot(s), cut into 3/4-inch chunks
• 2 stalk(s) celery, bias-cut into 1/2-inch-thick slices
• 2 cup(s) mushrooms, shiitake, crimini, oyster, and/or button mushrooms, sliced
• 1 cup(s) onion(s), pearl, peeled
• 1/4 cup(s) flour, all-purpose
• 1/4 cup(s) water, cold

Preparation

1. In a 4-quart Dutch oven, combine chicken, the 3 3/4 cups water, the bouillon granules, salt, caraway seeds, and pepper. Bring to boiling; reduce heat. Cover and simmer for 40 minutes. Stir in green beans, carrots, celery, mushrooms, and pearl onions. Return to boiling; reduce heat. Cover and simmer about 10 minutes or until chicken is tender.

2. Remove chicken pieces from the stew; set aside to cool slightly. When cool enough to handle, remove meat from bones; discard bones. Cut up the meat; add to vegetable mixture in Dutch oven. In a small bowl, combine the 1/4 cup cold water and the flour; whisk until smooth. Add to stew. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more.

Nutritional Info (Per serving):

Calories: 229, 

Saturated Fat: 1g, 

Sodium: 783mg, 

Dietary Fiber: 4g, 

Total Fat: 5g, 

Carbs: 18g, 

Sugars: 3g, 

Cholesterol: 107mg, 

Protein: 28g

Exchanges: 

Vegetable: 3, 

Lean Meat: 3

Carb Choices: 1

BEEF STEW

Beef Stew
 

1-1/2 pounds boneless beef chuck pot roast 1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups) 2 small onions, cut into wedges 2 cloves garlic, minced 1 14-ounce can reduced-sodium beef broth 1 8-ounce can tomato sauce 2 tablespoons Worcestershire sauce 1 teaspoon dry mustard 1/4 teaspoon ground black pepper 1/8 teaspoon ground allspice 2 tablespoons cold water 4 teaspoons cornstarch 1 9-ounce package frozen Italian green beans 1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat in a 3-1/2- to 4-1/2-quart slow cooker. Add squash, onions, and garlic. Stir in beef broth, tomato sauce, Worcestershire sauce, dry mustard, pepper, and allspice. 2. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. If using low-heat setting, turn to high-heat setting. In a small bowl, combine cold water and cornstarch. Stir cornstarch mixture and green beans into mixture in slow cooker. Cover and cook about 15 minutes more or until thickened. Makes 6 (1-1/3 cup) servings. Nutrition Facts Per Serving: * Servings: 6 (1-1/3 cup) servings * Calories 206 * Total Fat (g) 4 * Saturated Fat (g) 1 * Monounsaturated Fat (g) 2 * Polyunsaturated Fat (g) 0 * Cholesterol (mg) 67 * Sodium (mg) 440 * Carbohydrate (g) 15 * Total Sugar (g) 5 * Fiber (g) 3 * Protein (g) 27 Diabetic Exchanges * Starch (d.e.) .5 * Vegetables (d.e.) 1.5 * Lean Meat (d.e.) 2.5