Beans and Ham/Split Pea Soup

This recipe is one of my all time favorite comfort/slow cooker/cheap meals. 

1 piece salt pork OR a good size smoked ham shank or hock (this is just to flavor the broth - you won't be eating it)
1 1/2 lbs dry baby lima beans, great northern beans, or split peas ( you can also use a mixture of any dried beans)
1 c chopped celery
1 c shredded carrot
1/2 c diced onion
8 oz diced ham (I like to use the type that is pre-diced in packages, it is very low in fat)
6 -8 c water
salt and pepper to taste

Put all of the ingredients in a well sprayed slow cooker and cook on low for 8 - 10 hours.  Remove salt pork or ham shank/hock before servings.  I have also used a pouch of low fat REAL turkey bacon bits in place of the diced ham and it was delicious. I sometimes use dehydrated celery, carrots and onions - just use 1/2 the amount that is listed in this recipe.

Makes 10 - 12 1 cup servings.

Burger Stew

1 lb burger, browned with chopped onion and salt and pepper

3 cans petite diced tomatoes

 4 sliced carrots

4 ribs celery, sliced

2 medium potatoes, diced

¼ c rice

2 t basil

1 t salt

1 t pepper

Combine in a large pot.  Simmer together for at least an hour or until vegetables are completely tender.  You can add other seasonings if desired. Makes 6 – 8 servings.

SlowCooker Southwestern Bean Stew with Dumplings

1 can kidney beans, rinsed and drained
1 can black beans, rinsed and drained
1 can red beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can diced tomatoes with green chilies
1 can crushed tomatoes
1 can low-sodium chicken broth
1 10 oz package frozen corn
2 medium carrots, thinly sliced
1 medium onion, chopped, optional
1/2 c water
2 4 oz cans diced green chilies
1 T chili powder
1 15 oz pumpkin
1 t cumin

Mix together and place in a large sprayed slow cooker.  Cook on low for 4 hours, then turn to high 2 hours before serving.

One hour before serving, stir together the following:
2/3 c whole wheat flour
1/2 c cornmeal
2 t baking powder
2 egg whites
1/4 c fat free milk
1 t canola oil

Batter will be lumpy.  Drop it by the spoonful onto the stew in crockpot.  Cover with lid and allow to cook on high for one hour.

Makes 8 servings.

Creamy Chicken and Wild Rice Soup

4 c reduced sodium chicken broth
2 c water
2  6 oz boneless skinless chicken breasts
1 box Rice A Roni long grain and wild rice
1 c (or more depending on your preference) grated carrots
1 c (or more depending on your preference) diced celery
1 small can mushrooms drained, if desired
1/2 t salt (or more to taste)
1/2 t pepper
1/2 t thyme leaves
3/4 c flour
1/4 c margarine or butter
2 c fat free half and half

Part one:Mix broth, water, carrots, celery, chicken, mushrooms, thyme and rice with seasoning packet in a sprayed slow cooker.  Cook on low for 6 - 8 hours or high for 4 hours. Once chicken gets tender, break it into smaller pieces and continue to cook. 

Part two: At the end of the cooking time, whisk together the flour, salt and pepper in a small bowl.  In a medium saucepan over medium high heat, melt the butter.  Stir in flour mixture slowly to form a roux - this will be very thick!  Turn heat down to medium and whisk while gradually adding the half and half.  Whisk until mixture is completely smooth. Then stir it into soup and cook on low for 15 more minutes.

A quicker version of this - Part one: Cook on the stove top for 20 - 30  minutes, then go on to part two: make the roux and add the half and half and simmer until thickened (about 20 more minutes).

Nutrition Facts

Makes   10 Servings

Amount Per Serving:  Calories 212.4    Total Fat 7.6 g   Cholesterol 18.9 mg      Sodium 683.5 mg (its high because of the chicken broth - if you make broth using no sodium chicken broth granules you'll cut out a lot of the sodium)      Total Carbohydrate 25.1 g     Dietary Fiber 0.8 g        Sugars 2.7    Protein 11.7 grams

Beef Stew

1 lb lean beef stew meat
1/2 c flour
1/2 t pepper
2 t Worcestershire sauce
2 c low sodium beef broth
1 bay leaf
1 clove garlic, minced
4 medium carrots, sliced
1 medium onion, diced
2 or 3 ribs celery, sliced
3 medium potatoes, unpeeled, diced

Place meat in a sprayed slow cooker. Combine flour and pepper and stir into meat until thoroughly combined. Add remaining ingredients and mix well.  Cover.  Cook on low for 10 - 12 hours or high for 4 - 6 hours.

Add more spices to taste if desired and check on the liquid level.  Add more water or beef broth if necessary.

Makes 6 servings

Nutritional info per serving:

Calories - 278  Fat - 6 g  Cholesterol - 75 mg  Carbs - 28 g  Fiber - 4 g   Protein - 28 g

White Chicken Chili

4 c cooked chicken breast, diced
1 onion, diced
3 cloves garlic, minced
1 t salt
2 t ground cumin
1/2 t chili powder
1/8 t ground cloves
1/8 t cayenne pepper
4 cans cannellini or great northern beans, drained and rinsed WELL
4 cups chicken broth (made with no sodium chicken broth granules)
2 c frozen corn
2 4 oz cans diced green chilies
1 lime
low fat cheese as a garnish

Combine all ingredients except for the lime in your crock pot and simmer for 4 - 6 hours on low. Squeeze a bit of lime juice into each bowl of chili and sprinkle 1 T of grated cheese over each bowl before serving.  Makes 12 servings.

Stovetop directions - combine all ingredients and simmer on stove for 30 minutes.

Info per serving:
Calories - 226  Total Fat - 5 g  Total Carbs - 20.2 g  Fiber - 4.6    Protein  25.3 g

Curry Butternut Squash Soup

This is a very tasty soup and it is super healthy and FILLING!  Perfect for cold weather!

In a soup pot, saute 1 medium onion, chopped and 2 cups chopped celery in 1 T olive oil

Then stir in 1 c chopped carrots
2 T minced garlic
8 cups of cooked butternut squash*
3 cups reduced sodium chicken broth
3 cups water
1/2 to 1 teaspoon curry powder (depending on your taste)

Cook together until vegetables are tender.  Spoon by batches into a blender and puree 3/4 of the soup.  Return all to pan and warm through.  Add black pepper to taste and stir in 1 c FAT FREE half and half.
Heat until warmed through. Makes 8  1 1/2 c servings

I like to eat this sprinkled with a handful of fat free croutons on the top.  Adds some crunch without adding a lot of calories or carbs.

*You can buy bags of small butternut squash cubes in the produce department of most bigger grocery stores.  Or buy three decent size squash.  Cut in half and scrape out the seeds.  Microwave skin side down, covered with plastic wrap for about 5 - 7 minutes per squash half.  Or bake at 400 for 20 minutes, covered with foil.

NUTRITIONAL INFO per serving - 120 calories, 30 g carbs, 8 g fiber, 350 mg sodium