2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)
Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired. Flavor with 1 tsp of Cholula hot sauce per serving.
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sodium 476 mg
Place onion in a 6-quart electric slow cooker coated with cooking spray; top with carrots and potatoes.
Combine broth, next 3 ingredients, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over vegetables.
Combine paprika, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; rub over chicken. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken. Cook 3 minutes on each side or until browned. Arrange chicken on top of vegetables.
Cover and cook on LOW for 3 1/2 hours or until chicken is done and vegetables are tender. Garnish with additional thyme, if desired.
Caloriesfromfat 0.0 %
Fat 4.9 g
Satfat 1.1 g
Monofat 1.7 g
Polyfat 1.1 g
Protein 21.7 g
Carbohydrate 20.7 g
Fiber 3.2 g
Cholesterol 80 mg
Iron 2.6 mg
Sodium 454 mg
Calcium 51 mg
Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
Season with fresh or dried herbs.
Add tender vegetables like corn, peas and okra.
Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).
Total Fat 1g
Saturated Fat 0g
Total Carbohydrate 15g
Dietary Fiber 3g
Vitamin A 44%
Vitamin C 2%
1⁄3 cup rice vinegar
3 tablespoons soy sauce
2 teaspoons sugar
1 1⁄2 tablespoons toasted sesame oil
1⁄2 teaspoon hot chili oil
1 package salad greens or other lettuce
1 medium carrot, grated
1 bunch green onions, sliced diagonally
1⁄2 cup chopped cilantro leaves
1 can (8 ounces) sliced water chestnuts, rinsed
1 can (11 ounces) mandarin oranges
1 package (6 ounces) snow peas, sliced diagonally
2 cups cooked boneless chicken meat, shredded
1. Mix dressing ingredients in a small bowl.
2. Toss greens, carrot, onion and cilantro with dressing.
3. Drain mandarin oranges and water chestnuts, then add to salad.
4. Add snow peas and chicken; mix lightly.
5. Refrigerate leftovers within 2 hours.
Number of servings: 6
Amount per serving: 2 cups
Sodium: 560 mg
Total Carbohydrate: 18g
Picture from https://www.foodhero.org/recipes/chinese-ramen-cabbage-salad
5 cups shredded cabbage
2 cups chopped broccoli (or try broccoli ﬂorets)
1 cup shredded carrot
1/2 cup chopped green onions
1 package chicken ﬂavored ramen noodles crushed. Reserve seasoning packet for dressing
3 tablespoons apple cider vinegar
1 tablespoon sugar
2 tablespoons vegetable oil
1. In a large bowl, combine cabbage, broccoli, carrot, green onions and uncooked ramen noodles.
2. For the dressing, combine ramen seasoning packet, vinegar, sugar and oil in a small bowl. Stir well.
3. Pour dressing over salad. Toss to coat. Refrigerate until served.
4. Refrigerate leftovers within 2 to 3 hours.
Yield: 12 servings
Per serving: 1/2 cup
Total Carbohydrate 10g
Picture from https://www.foodhero.org/recipes/broccoli-and-everything-salad
1 cup raw broccoli, chopped
1 medium carrot, peeled and diced
2 stalks celery, thinly sliced
1/2 cup raisins
1/4 cup onion, chopped
1 cup cooked ham, chicken or turkey
1/4 cup light mayonnaise
1/4 cup plain, nonfat yogurt
1 tablespoon sugar
1 teaspoon vinegar
1. In a large bowl mix together broccoli, carrot, celery, raisins, onion and meat.
2. Mix together mayonnaise, yogurt, sugar and vinegar in a separate bowl.
3. Add mayonnaise mixture to salad and mix well.
4. Refrigerate leftovers within 2-3 hours.
Yield: 8 servings
Per serving: 2/3 cup
Sodium 280 mg
Total Carbohydrate 14 g
Picture from https://www.foodhero.org/recipes/barley-lentil-soup
1 tablespoon vegetable oil
1 teaspoon garlic, minced
1 cup sliced onion
1 cup sliced carrots
1 cup sliced celery
1 can (15 ounces) stewed, diced tomatoes
3 cups chicken or vegetable broth, or water
3 cups water
1 cup dry lentils
2/3 cup barley
1/2 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried basil
salt and black pepper to taste
1. Heat vegetable oil in large soup pan over medium-high heat. Cook garlic and onion until they are golden brown, about 1 or 2 minutes.
2. Add the rest of the ingredients and bring to a boil. Lower the heat so the mixture is at a light simmer. Place a lid on the pan.
3. Cook until the barley and lentils are tender, about 1 to 1 1/2 hours.
4. Serve hot in a soup bowl. Refrigerate leftovers within 2-3 hours.
Yield: 10 servings
Per serving: 1 cup
Sodium: 510 mg
Total Carbohydrate: 28g
1 cup sliced carrot
1 cup broccoli ﬂowerets
1 cup cauliﬂower ﬂowerets
Vegetable cooking spray
1 teaspoon olive oil
1 (8-ounce) package pre-sliced fresh mushrooms
3 cloves garlic, minced
1/2 teaspoon dried tarragon
1/4 teaspoon low-sodium Worcestershire sauce
1 cup evaporated skimmed milk
1 cup nonfat sour cream
4 cups cooked fettuccine (cooked without salt or fat)
1/2 cup freshly grated Parmesan cheese
Freshly ground pepper
Fresh basil sprigs (optional)
1. Arrange carrot, broccoli, and cauliﬂower in a steamer basket over boiling water. Cover and steam 6 to 8 minutes or until vegetables are crisp-tender. Drain well.
2. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add mushrooms and garlic; sauté until tender. Add vegetables, tarragon, and Worcestershire sauce; stir well.
3. Combine milk and sour cream, stirring until smooth. Add to vegetable mixture, and cook until thoroughly heated. (Do not boil.) To serve, place l cup pasta on each serving plate; spoon l cup vegetable mixture over each serving. Sprinkle with Parmesan cheese and freshly ground pepper. Garnish with fresh basil sprigs, if desired. Yield: 4 servings
Fat 6.5g (Sat 2.8g Mono 2.1 g Poly 0.8g)
Carbohydrate 61.1 g
8 (6-inch) corn tortillas
1 1/2 cups frozen whole-kernel corn, thawed
1 cup diced zucchini
1 cup shredded carrot
2 teaspoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1/4 teaspoon ground oregano
1/4 teaspoon sugar
1/2 cup water
1 (15-ounce) can no-salt-added kidney beans
4 cups shredded iceberg lettuce
1 cup chopped tomato
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
1/2 cup nonfat sour cream
1/2 cup no-salt-added salsa
1. Cut 8 (12- x 10-inch) pieces of aluminum foil; fold each piece in half lengthwise. Open foil slightly, and twist ends to form boats.
2. Place foil boats on a large baking sheet, ﬂattening bottoms. Place corn tortillas inside boats, pressing gently to form shells.
3. Bake at 350° for 15 to 20 minutes or until crisp. Set aside.
4. Combine corn and next 10 ingredients in a large nonstick skillet; bring to a boil. Cook, uncovered, 5 minutes or until vegetables are tender.
5. Place 1/2 cup lettuce in each taco shell. Spoon 1/2 cup com mixture into each. Top each with 2 tablespoons tomato, 2 tablespoons cheese, 1 tablespoon sour cream, and 1 tablespoon salsa.
Yield: 4 servings
Per Serving: 2 tacos
Fat 7.9g (Sat 3.5g Mono 0.5g Poly 1.3g)