Category Archives: Carrot

Spicy Chicken Stew

Ingredients
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)

Preparation

  1. 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.
  2. 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.

 

Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

Chicken with Carrots and Potatoes

Ingredients

1 3/4 cups vertically sliced onion
Cooking spray
2 cups baby carrots
6 small round red potatoes (about 1 pound), cut into 1/4-inch slices
1/2 cup fat-free, lower-sodium chicken broth
1 tablespoon chopped fresh thyme
1 teaspoon minced garlic
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 teaspoon paprika
6 (6-ounce) bone-in chicken thighs, skinned
1 teaspoon olive oil
Chopped fresh thyme (optional)

Preparation

  1. Place onion in a 6-quart electric slow cooker coated with cooking spray; top with carrots and potatoes.
  2. Combine broth, next 3 ingredients, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over vegetables.
  3. 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.
  4. 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.

 

Nutritional Info
Calories 229
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

Chicken with Carrots and Potatoes

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. 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.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. 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.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Basic Pot Roast Recipe

zesty-slow-cooker-italian-pot-roast-large-25699Ingredients:

  • 4 Medium potatoes
  • 4 Carrots
  • Two onions
  • 2-4 pound chuck roast
  • Seasonings: pepper, garlic powder (not garlic salt)
  • Sodium-free beef bouillon (low sodium beef broth)
  1. Thoroughly wash and cube four medium potatoes and place in bottom of your slow cooker. Leaving the skins on conserves vitamins.
  2. Wash and slice four carrots into even lengths and place them on top of the potatoes.
  3. Peel and slice two onions; place half of the slices on the carrots and potatoes.
  4. Trim any visible fat from a 3- to 4-pound chuck roast; season with pepper and garlic powder (not garlic salt), and place it in the slow cooker on top of your vegetables.
  5. Place the other half of the onions over the roast.
  6. Dissolve the sodium-free beef bouillon in 1 cup of boiling water, and pour it over roast.
  7. Cook the roast on low for 10 hours.

Nutritional Information
Calories 505
Fat 17 g total
Cholesterol 153mg
Protein 54 g
Carbohydrate 32 g
Sodium 466 mg

Asian Chicken Salad

Asian-Chicken-Salad

https://www.foodhero.org/recipes/asian-chicken-salad

Ingredients

DRESSING
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

SALAD
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

Directions
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

Nutrition Information
Amount per serving: 2 cups
Calories: 200
Fat: 7g
Cholesterol: 40mg
Sodium: 560 mg
Total Carbohydrate: 18g
Fiber: 5g
Sugar: 8g
Protein: 18g

Chinese Ramen Cabbage Slaw

Chinese_ramen_cabbage_salad

Picture from https://www.foodhero.org/recipes/chinese-ramen-cabbage-salad

Ingredients
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

Directions
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

Nutrition Information
Per serving: 1/2 cup
Calories 70
Fat 2.5g
Cholesterol 0mg
Sodium 150mg
Total Carbohydrate 10g
Fiber 2g
Sugar 3g
Protein 2g

Broccoli and Everything Salad

Broccoli-and-Everything-Salad

Picture from https://www.foodhero.org/recipes/broccoli-and-everything-salad

Ingredients
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

Directions
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

Nutrition Information
Per serving: 2/3 cup
Calories 110
Fat 4g
Cholesterol 10mg
Sodium 280 mg
Total Carbohydrate 14 g
Fiber 2g
Sugar 11g
Protein 5g

Barley Lentil Soup

Barley_Lentil_Soup

Picture from https://www.foodhero.org/recipes/barley-lentil-soup

Ingredients
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

Directions
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

Nutrition Information
Per serving: 1 cup
Calories: 160
Fat: 2g
Cholesterol: 0mg
Sodium: 510 mg
Total Carbohydrate: 28g
Fiber: 6g
Sugar: 4g
Protein: 8g

Vegetable Stroganoff

veggie stroganoffIngredients
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)

Directions
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

Nutritional Information
Per Serving
Calories 401
Fat 6.5g (Sat 2.8g Mono 2.1 g Poly 0.8g)
Chol 12mg
Protein 23.5g
Carbohydrate 61.1 g
Sodium 373mg

Seasoned Vegetable Tacos

vegetable tacosIngredients

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

Directions
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

Nutritional Information
Per Serving: 2 tacos
Calories 446
Fat 7.9g (Sat 3.5g Mono 0.5g Poly 1.3g)
Cholesterol 18mg
Protein 26.6g
Carbohydrate 7l.8g
Sodium 726mg