Slow Cooker Vegetable Stew

Slow Cooker Vegetable Stew


1 large can tomato sauce
5 potatoes peeled and chopped
6 carrots chopped
1 large can vegetable broth
1 onion cut and rings pulled apart
2 cup chopped frozen green beans
2 cup frozen corn
1 can diced tomatoes no salt added
1 tbsp minced garlic
1 tbsp basil
1 tsp pepper

pour broth and tomato sauce into a slow cooker, add all other ingredients except frozen corn and green beans and diced tomatoes.  Make sure the liquid level is even with the top of the veggies, push veggies down softly so that they are all even with the liquid line.

Cook on high for 5-6 hours, add frozen veggies and diced tomatoes and cook for another 1-2 hours or until veggies and potatoes are tender.

Slow Cooker Pot Roast

Slow Cooker Pot Roast

1 Roast or (pre chopped meat for faster cooking)
1 large can tomato sauce
4 potatoes peeled and chopped
5 carrots chopped
1 large can broth of choice (beef, veggie or chicken)
1 onion cut and rings pulled apart
1 cup chopped frozen green beans
1 cup frozen corn
1 tbsp minced garlic
1 tbsp basil
1 tsp pepper

Tip- to reduce sodium use half broth and half water

pour broth into a slow cooker, place meat in cooker, pour tomato sauce over meat, add all other ingredients except frozen corn and green beans. Make sure the liquid line is even with the top of the potatoes and veggies, it does not need to cover the entire roast unless using chopped meat, you do not want too much liquid, but it needs to be even with the carrots and potatoes and celery mix.

Cook on high for 8-9 hours, add frozen veggies stir well from the bottom to the top to bring the ingredients on the bottom to the top and cook for another 1-2 hours or until roast is cooked and potatoes are soft, if using chopped meat cook on high for 6-7 hours and then add frozen veggies for another  1-2 hours. 

I have never made this without chopping up the roast after about 4-5 hours, so I am not really sure on how long it will take to cook all the way through the center.  The chopped potatoes and carrots do take about 8 hours to become tender.

If cooking this overnight or while away from the house, you can add all ingredients at the same time.

Omit meat if you want a Vegan Meal and double veggies and use vegetable broth, or if you do not want red meat, you could use chicken breast or a lean pork loin.

Spinach and Artichoke Pizza Roll Up

Spinach and Artichoke Pizza Roll Up

1 tube refrigerated pizza dough ( reduced fat if you can find it or of course Whole Wheat)
1/2 cup artichoke hearts, chopped, rinse jarred atichokes well to remove soduim
1/3 cup frozen spinach, thawed and drained well
1/4 cup fat free or reduced fat ricotta cheese
1/4 cup 2% shredded mozzerella cheese
Italian Seasoning to taste (about 1 tbsp)
1/4 tsp minced garlic

Mix spinach and artichoke together, lightly cover cooking sheet with whole wheat flour, roll out dough, cut into 4 equal rectangles, spread ricotta cheese on each piece, sprinkle with mozzerrela cheese, evenly spread artichoke and spinach mix on each one, spinkle with seasonings, roll each at an angle (from one corner to the other), bake in oven on 400 for 12-14 minutes or until golden

Cauliflower and Broccoli Au Gratin

Cauliflower and Broccoli Au Gratin

1 lb cauliflower florets
1 lb broccoli florets
1/2 cup water
4 oz 1/3 less fat cream cheese
1/4 cup milk
1/2 cup Plain Greek Yogurt
1 1/2 cup 2% shredded sharp cheddar
10 Reduced Fat Ritz crackers crushed
3 tbsp Parmesan Cheese

Microwave vegetables and water in a covered dish about 8-10 minutes, drain well, in a separate dish with a lid, melt cream cheese and milk about 1 minute or until cream cheese is melted, add Greek yogurt and stir well, pour over vegetables, cover with sharp cheddar cheese and microwave about 2 minutes or until cheese is melted, combine crushed crackers and Parmesan cheese and sprinkle over vegetable mix

Loaded Baked Potato Soup

Loaded Baked Potato Soup

329 Calories, makes 8 servings

4 baking potatoes
2/3 cup whole wheat flour
6 cups skim milk
1 cup 2% shredded sharp cheddar cheese
1 tsp pepper
1 cup plain Greek Yogurt
3/4 cup chopped green onion
6 slices low sodium turkey bacon  (Louis Rich)

Preheat oven 400 degrees, Pierce potatoes and bake for 1 hour or until tender, cool and peel potatoes, coarsely mash, discard skins, place flour in a hot skillet, slowly add milk stirring with a whisk until smooth, cook over medium heat stirring constantly for about 8 minutes, add mashed potatoes, cheese and pepper, stir until cheese is melted, stir in Greek yogurt and 1/2 cup onion, stir regularly for about 10 minutes, spoon into bowls and garnish with additional onions and crumbled bacon

Oatmeal Pancakes

Oatmeal Pancakes

323 Calories for 3 Pancakes
31 Grams of Protein

1/2 cup oats
1/2 cup 2% cottage cheese
4 egg whites or equal amount of Egg Beaters
1 tsp vanilla extract
1 tsp cinnamon
1/2 tsp nutmeg
1 packet Equal, Splenda or Sweet N Low

Mix all in the blender, spray a skillet, cook in hot skillet, turn when it is set, top with any of the following, spray butter, sugar free syrup, Real Maple Syrup, honey, fresh fruit, sugar free fat free whip cream, etc.

Makes 3 pancakes

Black Bean Burger

Black Bean Burger

This can be tricky so don't give up if they do not stay together the first time.  If they fall apart the first time, serve over brown rice.

1  16oz can black beans drained and rinsed
1 cup frozen corn
3/4 cup quick oats or quick barley
1 tbsp minced garlic
1/2 to 1 finely chopped onion
1 carrot grated
1 finely chopped red bell pepper
1/2 cup frozen spinach thawed and drained
1 egg or egg substitute or 2 egg whites
pepper to taste
1 tbsp Cumin
A few dashes hot sauce, or 1 tsp hot chili pepper, or 1 tsp crushed red pepper flakes
a few dashes of skim milk if it is too dry to form patties




Or for a different taste, omit hot sauce and add 1 tsp each of basil, parsley and oregano, if using these ingredients, 1/4 cup sun dried tomatoes chopped works well

Mash beans, chunky texture is great, add all ingredients, mix well unitl it starts to get sticky, form into patties.  It is best if you put the formed patties in the freezer for 10-20 minutes to help them stay together better. 

Pre-heat Grill on high heat, lower to medium and grill on sprayed aluminum foil,  turn after about 6-8 minutes, test one to see if it stays together.  You can also cook in a sprayed skillet or in the oven in a sprayed dish. 

Great with any cheese, we like Swiss or pepper jack.  Serve on whole wheat hamburger buns, a whole wheat English muffin or on a whole wheat bagel.  You can spoon salsa over patty when serving, or  ketchup and mustard is great too.

 They are very yummy once you get the hang of it.  It is best to cook them longer than you think so that the middle is not mushy and they do not fall apart. 

The key is to cook until browned on each side, chop veggies in a chopper and make patties thick and big and place in freezer or refrigerator prior to cooking.

Tuna Melt on Whole Wheat English Muffins

Tuna Melt on Whole Wheat English Muffins

Whole Wheat English Muffins
1 large can Albacore tuna drained
1/2 cup plain Greek yogurt, or more depending on preference of consistency
pepper to taste
1/4 cup diced onion
1/4 to 1/2 tomato chopped
2% shredded sharp cheddar cheese

Open muffins and place on a baking sheet, mix next 5 ingredients, spoon tuna mixture onto each muffin half, broil for 3-5 minutes, top each with cheese, and broil until cheese is melted, tuna is warm and edges start to get slightly crispy

Citron, Stawberry, Banana Orange Crystal Light

Citron, Strawberry, Banana Orange Crystal Light

Make a pitcher of Crystal Light with the Strawberry, Banana and Orange flavor

Pour both over ice
Add a slice of lemon or lime


YUM

Ground Turkey Muffins

Ground Turkey Muffins

Great for an appetizer, post work out snack, mini meal, or kids after school snack


Re-heats well if you want to make them for snacks for the week, or tote along in your cooler for work.


1-2 pounds lean ground turkey
1 box Stove Top Whole Wheat
1 tsp garlic powder
1 cup water
3/4 cup barbecue sauce
3/4 cup 2% shredded cheddar or sharp cheddar

Mix in a large bowl, meat, stove top, water and garlic powder, press into sprayed regular size muffin tin, make an indention in the center of each and spoon barbecue sauce into each muffin, bake on 375 for 30 minutes or until cooked through, top each with cheese and cook until melted

Italian Chicken and Light Garlic Bread, 410 calories

Italian Chicken with Garlic Bread 410-510 calories

Calorie count includes 1 whole wheat Hamburger Bun and varies depending on if you have 1/2 or 1 whole chicken breast, this even includes an entire 1/4 cup of 2% mozzarella cheese on your chicken, so enjoy

3-4 chicken breasts cut in half
1 can Italian diced tomatoes
cooking spray
1/2 to 1 cup frozen spinach (depending on preference)
Optional- shredded light Parmesan or 2% mozzarella cheese


Spray a large skillet with cooking spray, cook chicken breast covered on medium heat for about 5-8 minutes on each side, or until cooked through, cover chicken breast with diced Italian tomatoes and spinach, cook until heated through, add cheese and melt

To add garlic bread, use whole wheat hamburger buns or bread, Take hamburger buns apart and coat the inside lightly with I Can't Believe It's Not Butter Light, sprinkle garlic salt, parsley, basil and oregano on each piece, cook on a baking sheet in a pre heated oven at 350 for about 5 minutes or until it starts to lightly brown and the edges start to get crispy

Grilled Salmon

Grilled Samon

Salmon fillets
Aluminum Foil
pepper
lemon pepper
sliced lemons
sliced green bell pepper
slices of white or yellow onion
1 can rinsed and drained black beans
Optional- Frozen Corn

Place each fillet on its own piece of aluminum foil, pepper filet to taste, top each fillet with remaining ingredients and wrap so the entire fillet is covered and sealed.  Heat grill to high, place salmon on  the grill and lower heat to medium for about 5 minutes per side, the time varies depending on the thickness of the fish.  Test 1 fillet, if it flakes easily in the middle, it is done

You can also follow these same instructions and cook it in the oven on 350 for about 20 minutes or until the fillet flakes easily in the middle

If I am grilling the fish, I like to put the diced bell pepper and onion in the microwave in a covered container for about 1 minute before adding to the other toppings, in order to help it soften.  The fish does not stay on the grill long enough to fully cook the bell pepper and onion.

Strawberry Delight Squares

Strawberry Delight Squares

1 1/2 cups crushed graham crackers or reduced fat graham crackers
1/2 cup Splenda divided
6 Tbsp I Can't Believe It's Not Butter Light melted
12 oz 1/3 less fat cream cheese
2 tbsp skim milk
1 cup fat free sugar free cool whip
2 cups boiling water
1 package strawberry sugar free jello mix
1 1/2 cups cold water
2- 8oz cans Mandarin orange segments

Mix graham crackers, butter and 1/4 cup Splenda, press into a sprayed 13 x 9 inch pan, beat in a bowl cream cheese, 1/4 cup Splenda, milk until smooth, fold in cool whip, pour over graham cracker crust, meanwhile boil 2 cups water, stir in gelatin until dissolved, stir in 1 1/2 cups cold water, refrigerate jello for about an hour or until it starts to thicken, add drained oranges, spoon over cream cheese spread, refrigerate about 3 hours, serve with additional Cool Whip

Crunchy Romaine Toss

Crunchy Romaine Toss

1 cup chopped walnuts or pecans
1 package Ramen noodles uncooked and broken
1 bunch broccoli coarsely chopped
1 head Romaine lettuce chopped, or 1 bag all Romaine lettuce
4 green onions chopped


Brown walnuts and Ramen noodles @ 325, watch closely as they will burn fast, let the noodles and nuts cool, toss all ingredients together

Dressing

1/4 cup extra virgin olive oil
1/4 cup white vinegar
1/4 cup water
pepper to taste
1/2 cup splenda
1 1/2 tsp reduced sodium soy sauce

Mix dressing ingredients well and pour over salad, toss well

Asian Cole Slaw Salad

Asian Cole Slaw Salad

1 package cole slaw
slivered almonds
3 green onions
chicken ramen Noodles crushed

Dressing
1/4 cup extra virgin olive oil
3 packets equal or splenda
1 tsp sesame seeds
3 tbsp rice vinegar
The seasoning packet from the ramen noodles

Bake almonds and noodles at 325 for 5 minutes or less, they burn very fast, so you will need to watch it as not to burn them, but just to brown them

Mix dressing ingredients in a blender

In a large bowl mix cole slaw, almonds, noodles and chopped green onions, pour dressing over salad and stir, serve right away

If you are not serving right away, keep the dressing in a covered container

Mexican Corn Salad

Mexican Corn Salad

1 package frozen corn
1/4 - 1/2 cup plain Greek yogurt
1-2 dashes lime juice
3-4 dashes hot sauce
Queso Fresco Cheese

Thaw corn, crumble or cut up cheese into small pieces, mix all together

Vegetarian Chili With a Kick

Vegetarian Chili With a Kick


1 28 oz tomato sauce no salt added
1 28 oz Rotel Original or Hot
1 large can dark red kidney beans rinsed- omit if you do not like beans in your chili
1 large can chili beans- omit if you do not like beans in your chili
1 large can light red kidney beans rinsed
1 small onion diced or half and onion depending on preference
1 chopped green bell pepper
2-3 tbsp chili powder
Optional- 1 tbsp cumin
Optional- frozen corn
Optional- frozen spinach
Optional- whole wheat elbow macaroni or spaghetti


In a large pot mix all ingredients except pasta and simmer,  Cover and simmer on medium about 20 minutes, cook pasta and drain and add pasta to the chili, if using spinach do not add until about 15 minutes into the simmering

Stuffed Creamy, Cheesy Red or Yellow Belll Peppers

Stuffed Creamy, Cheesy Red or Yellow Belll Peppers

3-5  Bell Peppers, washed, top cut off and remove seeds (dice the left over tops minus the stems)
1-2 pounds ground lean turkey
2 tbsp chili powder
1 tsp minced garlic
1/4 tsp black pepper
1 small onion diced chopped
1 cup frozen corn
1/2 cup frozen spinach
1 cup brown rice
1 can black beans drained and rinsed
1 small can tomato sauce no salt added
1 small can diced tomatoes no salt added
1 can cream of mushroom healthy request
1 cup 2% shredded cheddar
Additional Cheese for the top

Cook peppers upright in a steamer for about 5-8 minutes on in the microwave for about 3 minutes

Brown meat and onion, drain, put meat back in skillet and add all the ingredients including diced left over red pepper, stir well, spoon into the the red bell peppers, cook on 350 for about 20 minutes, Top with additional cheese, return to oven and cook until cheese is melted

Stuffed Red Bell Peppers

Stuffed Red Bell Peppers

3-5 Red Bell Peppers, washed, top cut off and remove seeds (dice the left over tops minus the stems)
1-2 pounds ground lean turkey
2 tbsp chili powder
1 tsp cumin
OR 1 package low sodium taco seasoning
Optional- 1/4 tsp crushed red pepper
1 small onion diced chopped
1 cup frozen corn
1/2 cup frozen spinach
1 cup quick cook barley
1 can black beans drained and rinsed
1 large can tomato sauce
1 small can diced tomatoes no salt added
2% shredded cheddar

Cook peppers upright in a steamer for about 5-8 minutes on in the microwave for about 3 minutes

Brown meat and onion, drain, put meat back in skillet and add all the ingredients including diced left over red pepper, stir well, spoon into the the red bell peppers, cook on 350 for about 20 minutes, top with cheese and put back in the oven until cheese is melted

Teriyaki Chicken or Beef

Teriyaki Chicken or Beef

2 Cups of Brown Rice
1/2 cups water
1/3 cup teriyaki sauce, low sodium if you can find it
1/2 tsp Garlic Powder
Frozen mix of carrots, broccoli, cauliflower, Snap Peas (or your own selection)
2-4 Chicken breasts cut into bite size chunks
Optional- lean steak or flank steak cut into strips, if using flank, it will cook very fast

Spray a large skillet with cooking spray, cook chicken until cooked through, add water, teriyaki sauce, garlic powder and bring to a boil, add rice and veggies of choice, cook 5 minutes covered, remove from heat, stir and let stand 5 minutes

Cheesy Italian Chicken Rotini

Cheesy Italian Chicken Rotini

Fast and Easy, the Whole Family Will Love It!

1 Small Box Whole Wheat Rotini cooked according to package directions and drained
3-4 Boneless Chicken Breast Cut in Half
1 Jar Spaghetti Sauce 14 oz, but it using all of the pasta, I would use two jars (or Prego has a really large jar)
1 6-8 oz 2% Velveeta cubed

Spray large skillet with cooking spray, cook chicken for about 3 minutes on each side, add sauce, cover and simmer for about 10 minutes or until chicken is cooked through, add Velveeta and stir until melted, serve over pasta

I add frozen corn, spinach, diced zucchini or yellow squash.  If adding zucchini or squash add when you add the sauce, if adding frozen corn or spinach, you can add when you add the cheese.

Triscut Pizza Treats

Triscut Pizza Treats

Reduced Fat Triscuts (as many as you want)
Pizza Sauce
Turkey Pepperoni
2% shredded mozzarella cheese

On a baking sheet place the triscuts, use a spoon to add just enough pizza sauce to spread over triscut, add 1 pepperoni, and a little cheese

Pre-heat oven to 350 and bake for about 5 minutes

I actually just use a half of a pepperoni on each triscut

Creamy Onion Crock Pot Chicken 475 Calories

Creamy Onion Crock Pot Chicken 475 Calories
4 servings, 475-575 calories depending on if you have a half or whole chicken breast

4 chicken breast cut in half
8 oz plain Greek yogurt
1 can cream of mushroom healthy request
1 package onion soup mix
optional and included in the calorie count- 1 small bag frozen broccoli florets, spinach or mixed vegetables

In a crock pot, mix yogurt, soup and onion packet well, place frozen chicken breast on top, cook on low for 5-6 hours, cut chicken in half when they start to defrost or before serving, add vegetables about an hour before serving (obviously, if using broccoli it will take a little longer than the other vegetables)

TIP- stir cream mixture as you go if you are home, the yogurt can clump up as it cooks, but if you stir it, it will become creamy again and blend well.

Serve over quick barley, whole wheat egg noodles or brown rice (the noodles and rice will add a few more calories than the barley)

Pepper to taste

I use about 5 breasts and two cans of cream of mushroom and 15-18 oz of Greek yogurt so we have left overs.

Skillet Cheesy Chicken with Brown Rice and Vegetables 470 calories

Skillet Cheesy Chicken with Brown Rice and Vegetables

Makes 4 servings
470-570 calories depending on if you have a half or whole chicken breast

cooking spray
2 large chicken breasts cut in half
1 can cream of chicken healthy request
1 1/2 cups water
1/2 tsp onion powder
1/2 tsp black pepper
1 cup brown rice
2 cups frozen mixed vegetables, carrots, peas, green beans and corn
1/2 cup shredded 2% sharp cheddar

Spray skillet add chicken and cover, cook chicken breast for about 10 minutes turning half way through, if needed add a little water as it cooks, remove chicken, spray skillet and add soup, water, onion powder, pepper, rice and vegetables, stir and add chicken back to the skillet,cook on medium for about 10-15 minutes or until bubbling and the rice and chicken are fully cooked, add cheese and cook until it is melted.

Since I do a lot of our cooking on the weekend, I use 4-5 chicken breasts and double everything so that we have left overs for the week.

BBQ Pulled Chicken and Swiss, Not the Same Ho Hum

BBQ Pulled Chicken and Swiss

4-5 frozen chicken breast
Sweet Baby Rays Sweet and Spicy
Light Swiss Cheese
Whole Wheat buns, Wrap, or  prepared salad (with tomatoes and red onions)
Optional Light Ranch
Optional Frozen Corn
Optional Black Beans

Cook chicken breast in crock pot on low 4-5 hours or until done enough to shred, remove chicken, drain almost all of the liquid, shred breast, add to crock pot, add 1/3 to 1/2 the bottle of BBQ sauce, add corn, cook until heated through, serve on a wrap or bun with light Swiss cheese slices.

I like to roast the corn and black beans in a skillet sprayed with cooking spray, Serve over salad with BBQ chicken from the crock pot with light ranch dressing.

Bruschetta Chicken

Bruschetta Chicken

4-5 Chicken Breast thawed and chopped and patted dry
1 1/2 tsp basil
2 cups 2% shredded mozzarella or 1 cup 2% cottage cheese
1 cup frozen spinach thawed and drained
Optional - 1 cup finely chopped broccoli florets
1 package whole wheat stove top
1 can diced tomatoes no salt added
1/2 to 1 cup hot water

In a sprayed 13 x 9 inch spread chopped chicken, sprinkle basil over chicken, spread spinach or finely chopped broccoli over chicken, sprinkle cheese or spread cottage cheese over chicken, basil and veggies

Mix dried stove top, add 1 can diced tomatoes, minced garlic and enough hot water just until moist, spread over chicken mix

Cook on 400 for 30 minutes, I prefer 40-45, just enough the the stove top just starts to brown on top, but so it cooks through
1 1/2 tsp minced garlic

Southwest Crock Pot Chicken

Southwest Crock Pot Chicken

1 can Enchilada Sauce
1 12 oz can tomato paste (bigger or smaller is fine)
pepper to taste
2 cups water
1 tsp minced garlic
2 tsp chili powder
3-4 chopped green onions
1 15-18 oz Plain Greek Yogurt
1-2 cups 2% shredded cheddar or colby jack
3-5 chicken breasts (thawed or it will become to watery)
2 cups frozen corn
Egg Noodles or brown rice

We top with hot sauce or additional salsa

In a crock pot combine first 7 ingredients, cook on low for 5-6 hours or until chicken is done, take chicken out and shred, add Greek Yogurt, cheese  and corn and add chicken back into the crock pot, continue cooking until cheese is melted

Serve on whole wheat egg noodles or brown rice

Southwest Crock Pot Nachos

Southwest Crock Pot Nachos

1 can Enchilada Sauce
1 12 oz can tomato paste (bigger or smaller is fine)
pepper to taste
2 cups water
1 tsp minced garlic
2 tsp chili powder
1 15-18 oz Plain Greek Yogurt
1-2 cups 2% shredded cheddar or colby jack
Baked Scoops or Whole Wheat Wraps
Ground lean turkey or turkey sausage
small onion
2 cups frozen corn

We top with hot sauce or additional salsa

In a crock pot combine first 6 ingredients, cook on low for 2-3 hours or until heated through, add Greek Yogurt, cheese  and corn, brown meat with a chopped onion, drain and add to crock pot, stir and continue cooking until heated through

Serve over baked scoops as nachos, or serve in a wrap as a taco, or in between two wraps with additional cheese and cook at 350 for 5-10 minutes or until cheese is melted as a quesadilla

If serving as a taco or quesadilla you may want to use a slotted spoon so excess liquid can drain off.

Italian Pasta Salad

Italian Pasta Salad

1 Package Good Seasons Italian Seasons, or Zesty (follow directions on the back for the dressing)
Extra Virgin Olive Oil (I use half of the oil the back of the package calls for and I use a little more water)
Water
Apple Cider or Cider Vinegar

1 small box rigatoni, or pasta of choice

1 package cheddar or colby jack cheese cubes or 1 package feta cheese
2- plum tomatoes diced, seeds and insides removed, ( or it will be to watery)
1 can whole black olives rinsed and drained
1/2  red onion diced
Option, 1 cucumber diced
1 package turkey pepperoni

Cook pasta, drain and cool

mix dressing

Mix past, cheese, tomatoes, olives, onion, cucumber and pepperoni, pour in dressing. 

If you are not serviing right away,  prepare all ingredients and leave cheese and dressing out until ready to serve.

Italian Salad with Turkey Pepperoni

Italian Salad with Turkey Pepperoni
1 Package Good Seasons Italian Seasoning
Extra Virgin Olive Oil
Water
Cider Vinegar

1 bag romaine lettuce
1 can small or medium whole pitted black olives rinsed and drained
1 package turkey pepperoni
1 package feta cheese any flavor
1-2 tomatoes diced
1/2 small red onion diced or sliced and use as rings

Prepare Italian dressing according to package directions, ( I use more water and less extra virgin olive oil than it calls for, mix all over ingredients, pour dressing over salad and toss