Low cal crockpotting - recipes

CHICKEN TACO SOUP
Just open a can of this and that and off you go!

Ingredients
2 chicken breasts, boneless and skinless
1 can (15 oz) baked beans
1 can (15 oz) kernel corn
1 can (15 oz) kidney beans
1 can (14 oz) black beans
3 cans (14 oz) stewed tomatoes
1 package taco seasoning mix

Directions
• Put chicken breasts in bottom of slow cooker (Crock-pot).
• Mix all ingredients and pour over chicken.
• Cook 6-8 hours on LOW heat.
• Take chicken out and shred with knife and fork and mix back in.
• Cook another 30 minutes.
• Serve with low-fat shredded cheese and/or low-fat sour cream.

Servings per recipe: 16 Per serving: 132 calories, 3 grams fat, 18% calories from fat, 15 grams carbohydrate. (Counts as 2 Weight Watchers points.)


Creamy Chicken & Veggies


Prep Time: 20 minutes
Cook Time: 7 hours, 30 minutes
Total Time: 7 hours, 50 minutes
Ingredients:
• 4 pound chicken, cut into serving pieces
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 2 tablespoons olive oil
• 2 pounds small red potatoes, halved
• 1 (16-ounce) package baby carrots
• 1 onion, chopped
• 3 cloves garlic, minced
• 14-ounce can low sodium chicken broth
• 1 cup light sour cream
• 3 tablespoons Dijon mustard
• 3 tablespoons honey
• 3 tablespoons flour
• 1 teaspoon dried thyme leaves
Preparation:
Sprinkle chicken with salt and pepper. Heat olive oil in large skillet and brown chicken, skin side down, until skin is brown.
In 4-5 quart slow cooker, place potatoes, carrots and onion. Top with chicken. Pour chicken broth over all. Cover crockpot and cook on low for 8-9 hours until chicken is thoroughly cooked and vegetables are tender.
In small bowl, stir together light sour cream, mustard, honey, flour, pepper, and thyme until well blended. Stir into mixture in crockpot and turn heat to high. Cook for 15-20 minutes, stirring occasionally, until thickened. 8 servings
Per serving, without chicken skin:
650 calories
21.70 grams of fat
30% fat
200% DV Vitamin A
30% DV Vitamin C



Mexican Chicken

Put four chicken breast and a can of corn in the crock pot
Add a jar of Salsa (choose your favorite heat level) I like mild
Cook for several hours until the chicken falls apart
Scoop out one serving and mix in 1 Teaspoon of light sour cream - it makes a kind of creamy sauce
poor over 1 cup of brown rice, small whole wheat pasta or a bed of spinach. Also makes a great filling in a torilla or pita pocket.



THAI-STYLE PORK OR CHICKEN STEW

2 lb. boned pork loin – cut into 4 pieces or boned chicken
2 cups (1 x 1/4 inch) julienne-cut red bell pepper
1/4 cup teriyaki sauce (I use Sun Bird Honey Teriyaki because has a hint of ginger – in oriental section of grocery store)
2 tablespoons rice or white wine vinegar
1 teaspoon crushed red pepper
2 garlic cloves, minced
1/4 cup creamy peanut butter

6 cups hot cooked rice
1/2 cup chopped green onion (optional)
2 tablespoons chopped dry-roasted peanuts (optional or can just use crunchy peanut butter)
8 lime wedges (optional)

• Trim fat from meat. Place meat in electric slow cooker.
• Place bell peppers, teriyaki sauce, vinegar, crushed red pepper, minced garlic in slow cooker.
• Cover with lid and cook on LOW heat setting for 8 hours.
• Remove meat from cooker and coarsely chop meat.
• Add peanut butter to liquid and stir.
• Add meat back to cooker.
• Stir pre-cooked rice into cooker or in large bowl for serving.
• Serve each helping with chopped green onion & peanuts. May serve with lime wedge on side.

Servings per Recipe: 8 (1 cup stew). Per Serving (includes 1 TBSP. peanuts): 412 calories, 13.6 gm fat, 42 gm carbohydrate, 2 gm fiber, 30% calories from fat.



Cajun Sausage Jambalaya

1 pound boneless pork loin, cut into 1/2-inch cubes, lean
12 ounces andouille sausage, cut into 1/4-inch slices
2 1/2 cups water
1 1/2 cups uncooked medium-grain white rice
2 yellow onions, chopped
1 bell pepper (green, red or both), chopped
2 stalks celery, chopped
2 tablespoons vegetable oil
1 1/2 teaspoons salt
1/4 to 1/2 teaspoon cayenne pepper
1/2 cup green onions, chopped
Mix all ingredients except green onions in slow 4- to 6-quart slow cooker. Cover and
cook on low for 5 to 6 hours, or high for 2 1/2 to 3 hours. Watch carefully during the
last 1 hour (low) or 1/2 hour (high) of cooking to prevent rice from overcooking.
Just before serving, check seasoning and add green onions.
Makes 12 cups or 8 servings
Prep Time: 30 minutes
Cook Time: 5 to 6 hours (low) or 2 1/2 to 3 hours (high)
Nutritional Information per Serving:
Calories: 340 Fat: 13g Saturated Fat: 4.5g
Cholesterol: 60mg Sodium: 800mg Carbohydrates: 34g
Protein: 21g Fiber: 2g


HAM AND SCALLOPED POTATOES

8 servings
310 calories per serving

1 ½ lb. 98% fat free ham cut into 8 pieces
9 medium potatoes peeled and sliced thinly
1 large onion sliced thinly
½ t salt
½ t pepper
1 c shredded fat free cheddar cheese
1 can low fat cream of celery soup

Layer in this manner:
½ the potatoes
½ the onion
½ the salt and pepper
½ the cheese
½ the ham
½ the potatoes
½ the onion
½ the salt and pepper
½ the cheese
All the soup
½ the ham

Cover and cook on low 8-10 hours or on high 4 hours.