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%
Stir the following together in your slow cooker liner:
1 8-ounce can of low-sodium or “no salt added” tomato sauce
1 4-ounce can of chopped green chilies, drained
3 tablespoons of cider vinegar
2 tablespoons of honey
1 tablespoon of sweet or smoked paprika
1 tablespoon of tomato paste
1 tablespoon of Worcestershire sauce
2 teaspoons of dry mustard
1 teaspoon of ground chipotle chili
1/2 teaspoon of salt
When that mixture is smooth, stir in:
2 1/2 pounds of boneless, skinless chicken thighs, trimmed of fat
1 finely chopped onion
1 clove of garlic, minced
Cover and cook on low for five hours, or until the chicken is tender enough to pull apart. Remove the chicken to a plate and shred with two forks. Stir the shredded chicken back into the slow cooker. Spoon onto buns and feed your hungry crew!
Total Fat 13g
Saturated Fat 3g
Monounsaturated Fat 5g
Total Carbohydrate 32g
1 cup chopped onion
1 cup chopped green pepper
1 cup sliced fresh mushroom
1 cup sliced zucchini
1 can (14.5 ounce) low sodium beef broth
1 can (16 ounce) diced tomatoes
1 can (8 ounce) pizza sauce
4 ounces sliced smoked sausage (can be replaced with any kind of meat)
1/2 teaspoon pizza or italian seasoning
1/2 cup shredded reduced fat mozzarella cheese
1. Combine onion, pepper, mushrooms, zucchini, and 1/4 cup beef broth in saucepan. Bring to boil. Reduce heat and simmer for 5 minutes.
2. Stir in remaining broth, undrained tomatoes, pizza sauce, cooked sausage (or meat of choice), and seasoning. Bring to boil. Reduce heat and simmer covered for 5-10 minutes until veggies are tender.
3. Top with cheese.
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 http://www.verybestbaking.com/recipes/117803/Chicken-and-Wild-Rice-Soup
1 box (6 ounces) long grain and wild rice mix
1 tablespoon vegetable oil
2 (8 ounce total) boneless, skinless chicken breast halves, chopped
1 ¼ cup chopped onion
2 cloves garlic, finely chopped
3 ¾ cups chicken broth
½ teaspoon dried tarragon crushed
¼ teaspoon dried thyme crushed
¼ teaspoon salt
1/8 teaspoon ground black pepper
1 can carnation evaporated low-fat 2% milk
2 tablespoon cornstarch
2 tablespoon dry white wine
Heat vegetable oil in large saucepan over medium-high heat. Add chicken, mushrooms, onion and garlic; cook, stirring occasionally, for 5 to 8 minutes or until vegetables are tender and chicken is no longer pink.
Add rice, broth, tarragon, thyme, salt and pepper, bring to a boil over medium-high heat. Combine small amount of evaporated milk and cornstarch in small bowl; stir until smooth. Add to saucepan with remaining evaporated milk and wine. Cook, stirring occasionally, for 3 to 5 minutes or until soup is thickened.
Picture from https://www.foodhero.org/recipes/chicken-cabbage-stir-fry
3 chicken breast halves
1 teaspoon vegetable oil
3 cups green cabbage, shredded
1 tablespoon cornstarch
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
1/2 cup water
1 tablespoon soy sauce
1. Cut chicken breasts into strips. Heat oil in a frying pan. Add chicken strips and stir fry over medium-high heat, turning constantly until done.
2. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
3. Mix cornstarch and seasonings; add water and soy sauce, and mix until smooth.
4. Stir sauce into chicken/cabbage mixture. Cook until sauce has thickened and chicken is coated, about 1 minute.
Refrigerate leftovers within 2-3 hours.
Yield: 6 servings
Per serving: 1 cup
Total Carbohydrate 3g
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