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Low Fat Crockpot Cooking INGREDIENTS: 1 large onion, sliced 2 carrots, chopped 3 ribs of celery, chopped 3 small red potatoes, quartered 1 small green pepper, chopped 1 8-ounce pack sliced mushrooms 1 can black eyed peas, drained and rinsed 2 Bay leaves 3/4 pound lean stewing beef 1 tbsp Worcestershire Sauce 3 cups no-salt added tomato sauce PREPARATION: Coat a 4 quart crockpot with nonstick cooking spray. Add vegetables, followed by black-eyed peas, bay leaves, beef, Worcestershire Sauce and tomato sauce. Cook on low for 8 hours. Serves 6
Per Serving: Calories 276, Calories from Fat 38, Total Fat 4.2g (sat 1.4g), Cholesterol 32mg, Sodium 114mg, carbohydrate 38.1, fiber 9.1g, protein 21.3g
Fill your kitchen with the aroma of this lean pork chili cooked in your crockpot, or slow cooker. Serve with a little whole grain rice if you like, or in a bowl by itself. INGREDIENTS: 1 medium onion, roughly chopped 1 green pepper, chopped 1 pound pork tenderloin, trimmed, and cut into 1-inch cubes 1 15-ounce can low-sodium black beans, drained and rinsed 1 15-ounce can reduced sodium pinto beans, drained and rinsed 1 15-ounce can crushed tomatoes 1 4-ounce can diced jalapenos, drained 1 tbsp chili powder 1 tbsp cumin PREPARATION: Coat the inside of a 4-quart slow cooker with nonstick cooking spray. Lay onion green and pepper on the bottom. Add cubed pork, followed by beans, tomatoes, jalapenos, and spices. Cook on low for 6-8 hours
Per Serving: Calories 390, Calories from Fat 52, Total Fat 5.7g (sat 1.6g), Cholesterol 72mg, Sodium 724mg, Carbohydrate 48.2g, Fiber 14.7g, Protein 36.4g
PORK AND SWEET POTATO STEW
Come home to this simple and delicious crockpot pork and sweet potato stew, which can be enjoyed with a little rice on the side or with some whole grain bread to mop up the juices. INGREDIENTS: 1 medium sweet potato, peeled and cut into chunks 1 large onion, chopped 2 stalks celery 1 large Granny Smith Apple, cut into chunks 1 large carrot, sliced 1 pound pork tenderloin, trimmed of fat, and cut into chunks 1/2 cup apple cider 3/4 cup fat-free, low-sodium chicken broth 1/2 tsp rosemary 1/2 tsp sage Freshly ground black pepper PREPARATION: Spray the inside of a 3-4 quart slow cooker with nonstick cooking spray. Lay vegetables on the bottom of the crockpot, followed by pork. Pour apple cider and chicken broth over the pork and vegetables, and add herbs.
Cover and cook on low for 7-9 hours. To thicken the juices, make a cornstarch slurry from 1/4 cup cornstarch and a 1/4 cup water, and stir into the stew about half an hour before serving. Serves 4.
Per Serving: Calories 321, Calories from Fat 41, Total Fat 4.6g (sat 1.4g), Cholesterol 72mg, Sodium 119mg, Carbohydrate 43.2g, Fiber 6.5g, Protein 26.8g
An easy-to-prepare low-fat crockpot chicken curry that will fill your kitchen with a wondeful aroma. INGREDIENTS: 2 cups onions, thinly sliced 1 large carrot, sliced 2 medium red potatoes, peeled and cubed 1 large apple, peeled, cored and cut into large chunks 1/4 cup raisins 1 tbsp curry powder 1 1/4 pounds chicken breasts, cut into pieces 1/2 cup fat-free, low-sodium chicken broth 1/4 cup reduced fat sour cream 1tbsp cornstarch PREPARATION: Coat a 3-4 quart crockpot with nonstick cooking spray. Place onions, carrots, potatoes, apple, and raisins on the bottom. Sprinkle curry powder over the vegetables and fruit. Add chicken breasts, then pour chicken broth over them. Cook on low for 4-6 hours. About half an hour before the curry is done, combine sour cream and cornstarch, and stir into curry. Serve over whole grain rice.
Per Serving: Calories 334, Calories from Fat 37., Total Fat 4.1g (sat 1.6g), Cholesterol 87mg, Sodium 129mg, Carbohydrate 37.9g, Fiber 5.8g, Protein 36.3g
CHICKEN AND CHICKPEA STEW
Enjoy this mildly spiced, slightly sweet chicken and chickpea stew with some whole-wheat couscous for a Middle Eastern-inspired supper, or with some whole-grain rice or noodles. INGREDIENTS: 1 tsp paprika 1/2 tsp turmeric 1/2 tsp ginger 1/2 tsp cinnamon 1 1/4 pounds boneless, skinless chicken thighs, trimmed of fat, and cut into pieces 1 large onion, thinly sliced 2 carrots, sliced on the diagonal 4 cloves garlic, crushed 1 15-ounce can reduced-sodium garbanzo beans/chickpeas, drained and rinsed 1 15-ounce can crushed tomatoes PREPARATION: Coat a 3-4 quart crockpot with nonstick cooking spray. Combine spices and sprinkle over chicken thighs. Add onions, carrots, and crushed garlic to the crockpot. Lay chicken thighs on top, followed by chickpeas and canned tomatoes. Cook on low for 6-8 hours.
Per Serving: Calories 394, Calories from Fat 68, Total Fat 7.4g (sat 1.5g), cholesterol 118mg, Sodium 399mg, Carbohydrate 45.1g, Fiber 9.8g, Protein 36.5g
CHICKEN AND MUSHROOM STEW
INGREDIENTS: 1 large onion, roughly chopped 1 large carrot, diced 1 large stick celery, sliced 2 cloves garlic, minced 2 cups sliced mushrooms 1 1/4 pounds boneless, skinless chicken breasts, cut into pieces 1 tsp dried thyme 1 tsp dried oregano 1/2 cup red wine 3/4 cup fat-free, low-sodium chicken broth 1/4 cup tomato paste Cornstarch slurry to thicken, if desired PREPARATION: Coat inside of 3-4 quart slow cooker with nonstick cooking spray. Place onion, carrots, celery, garlic and mushrooms in crockpot. Add chicken. Sprinkle with herbs. Add wine. Combine tomato paste and chicken broth, then add to crockpot. Cook on low for 6 hours. Half an hour before the end of cooking, you can add a cornstarch slurry (1 tbsp cornstarch to 1/4 cup of water or slightly cooled cooking liquid) to thicken the sauce. Serves 4
Per Serving: Calories 239, Calories from Fat 20, Total Fat 2.3g (sat 0.5g), Cholesterol 82mg, Sodium 161mg, Carbohydrate 19.2g Fiber 4.3g, Protein 35.5g
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