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.