SLOW COOKER SHRIMP AND SAUSAGE SOUP

1 can  (14 1/2-oz) fire-roasted diced tomatoes

4 medium red potatoes, washed & quartered

1/2 lb smoked sausage, sliced

1 green bell pepper, diced

1 stalk celery, sliced

1 cup water

1/4 cup chopped onion

1/2 tsp paprika

1/2 tsp minced garlic

1/4 tsp dried thyme

1/4 tsp salt, optional

1 lb medium shrimp, peeled & deveined

In a 3-quart slowcooker, combine the tomatoes, potatoes, sausage, bell pepper, celery, water, onion, paprika, garlic, thyme, and salt, if using.  Gently stir until all the vegetables are covered with liquid.  Cover and cook on low setting for 6 to 8 hours.  Turn the heat up to high and add the shrimp.  Push the shrimp down into the soup for them to cook properly.  Put the lid back on the slowcooker and cook for another 15 minutes or until the shrimp are just cooked through.  Garnish each bowl with a small amount of chopped cilantro, if desired.

Yield: 4 servings at 446 calories, 21 grams carbs and 35 grams protein each.

 

 

ROLLED RIB ROAST

1 (approx. 2 lb) boned, rolled rib roast

1/4 cup all-purpose flour

2 cups water

1/2 tsp salt

1/8 tsp pepper

2 tsp dried parsley

Preheat oven to 450 degrees.

Place roast in a roasting pan and roast for 15 minutes.  Reduce oven temperature to 400 degrees.  Continue roasting for about 20 minutes per pound for medium.  Remove beef from oven; place on a serving platter.  Keep beef warm.

Blend the flour into pan juices.  Cook over medium heat, scraping pan to loosen brown bits, for about 5 minutes.  Gradually stir water into pan.  Cook over medium heat, stirring constantly, until mixture comes to a boil.  Add salt, pepper, and parsley.  Slice the roast beef and serve with gravy.

 

 

CROCK POT SWISS STEAK MEAL

1 1/2 lb boneless round steak, cut into 6 pieces

1/2 tsp seasoned salt

fresh ground black pepper

6 to 8 red skinned potatoes, quartered

1 1/2 cups baby carrots

1 medium onion, cut into 6 slices

1 can diced tomatoes with basil, garlic, oregano; do not drain

1 jar (12-oz) homestyle beef gravy

Spray a 12-inch skillet with nonstick cooking spray; heat over medium high heat.  Sprinkle the salt and pepper over the beef.  Cook 6 to 8 minutes, or until browned, turning once during this time.

In crockpot, layer potatoes, then carrots, beef, with onions last.  In a medium mixing bowl, mix the tomatoes and the gravy together.  Spoon tomato mixture over the onions.  Cover and cook on low setting 7 to 8 hours.  When serving, sprinkle with fresh parsley, if desired.

Yield: 6 servings.  Per serving 220 calories, 20 g carbs, 27 g protein.

 

 

 CREAMY, CHUNKY CHICKEN SOUP

1 1/2 lbs boneless, skinnless chicken breasts, cut into 2-inch strips

2 tsp vegetable oil

2/3 cup finely chopped onion

2 medium carrots, chopped

2 celery ribs, chopped

1 cup frozen corn

2 cans (10 3/4 oz ea) condensed cream of potato soup, undiluted

1 1/2 cups chicken broth

1 tsp dill weed

1 cup frozen peas

1/2 cup half-and-half cream

In a large skillet, over medium high heat, brown the chicken in the oil.  With a slotted spoon, transfer the chicken to a 5-quart slowcooker or crockpot.  Add the onion, carrots, celery, and corn.  In a medium mixing bowl, whisk the soup, broth and dill together until well blended.  Stir the mixture into the slowcooker.  Cover the cooker and set on low.  Cook soup for 4 hours or until the vegetables are tender.  Stir in the peas and the cream.  Cover and cook another 30 minutes or until heated through.

Serves 6.

Note:  Serve with a crusty bread and fresh fruit for an easy meal.

 

 

 

YANKEE POT ROAST

2 1/2 - 3 lbs beef chuck roast

1 lb med baking potatoes, scrubbed, quartered

2 large carrots, cut into inch-size pieces

1 medium onion, quarted

2 bay leaves

1 tsp dried rosemary

1/2 tsp dried thyme

1/2 cup reduced-sodium beef broth

Trim excess fat from beef and discard.  Cut into serving size pieces; sprinkle with salt and pepper.  Combine vegetables and spices in slow cooker.  Place beef pieces over vegetables.  Pour the broth over beef.  Cover and cook on low 8 to 9 hours or until beef is fork tender.  Discard bay leaves before serving.

Note:  1 large parsnip, cut into bite size pieces may be added for more flavor.

Serves six.  Per serving with parsnip: 494 calories, 48 g protein, 35 g carbs

 

 

 

BEAN BACON CHOWDER

1 1/2 cups dried beans (I prefer navy for this), rinsed well

2 cups cold water

6 slices of thick cut bacon

1 med carrot, halve lengthwise then cut into 1-inch pieces

1 celery rib, chopped

1 medium onion, chopped

1 small turnip, cut into bite-sized pieces

1 tsp Italian seasoning mix

1/8 tsp freshly ground black pepper

1 can (48 oz) reduced-sodium chicken broth

1 cup milk

Soak beans in the cold water overnight.  Cook bacon in medium skillet over medium heat.  Drain well on paper toweling.  Crumble bacon.  In a slow cooker, combine the carrot, celery, onion, turnip, Italian seasonings, pepper, beans and bacon; stir to mix.  Pour broth over top.  Cover and cook on low 7 1/2 to 9 hours until beans are crisp tender.

Remove 2 cups of soup mixture into a food processor or blender.  Process until smooth then return to the slow cooker.  Add the milk, cover and heat on high for 10 minutes to heat through.

6 servings.  Per serving:  270 calories, 20 g protein, 39 g carbs

 

 

 

CROCKPOT SWISS STEAK DINNER

1 1/2 lbs beef round steak cut into 6 pieces

1/4 tsp salt

1/8 tsp black pepper

8 new red potatoes, scrubbed and cut into fourths

1 lb whole baby carrots

1 med onion, sliced

1 can diced Italian-style tomatoes, undrained

1 jar homestyle beef gravy

fresh parsley, chopped; optional

Spray a 12-inch non-stick skillet with cooking spray and heat over medium-high heat.  Sprinkle salt and pepper over beef pieces.  Cook meat 6-7 minutes, turning once, until browned. 

Layer potatoes, carrots, onion and beef in 4 - 5 qt crockpot or slow cooker.  Mix tomatoes with gravy and spoon over meat in slow cooker.  Cover, and cook on low setting for about 8 hours or until meat and vegetables are tender.  Sprinkle each serving with chopped parsley, if desired.

Makes 6 servings. 

This is a good recipe for diabetics as it has a great protein to carb ratio.  Per serving:  27 g protein and 20 g carbs.

 

 

 

OLD SANTA FE SOUP

8-oz cubed low-fat cheddar cheese

1 lb. lean ground beef, browned and drained

1 can whole-kernel corn, undrained

1 can kidney beans, undrained

1 can diced tomatoes with green chilies

1 can no-salt-added stewed tomatoes

2 tbsp Taco seasoning mix

Combine all ingredients in slow-cooker or crock pot.  Cover and cook on low for 6-7 hours or high for 3 hours.  This is good served with corn chips or softened tortillas.

 

 

 

BEEF TIPS WITH ZIP!

2 lbs beef stew meat

2 cups fresh mushrooms, sliced

1 can low-fat cream of mushroom soup, undiluted

1 envelope dry onion soup mix

1 cup sugar-free lemon-lime soda

Turn slow-cooker on low.  Place meat and mushrooms in cooker.  In a mixing bowl, combine remaining ingredients until well blended and pour over meat and mushrooms.  Put cover on slow cooker and cook on low approximately 8 hours.

Serve over brown rice or no-yolk egg noodles.

Note:  Without the rice or noodles, there are almost 3 times as many proteins as carbs.  This allows you to have the rice or noodles.  Serve with a salad that has kidney beans or garbonza beans added.

 

 

 

COWBOY CASSEROLE

1 medium onion, chopped

1 1/4 lbs 90% lean ground beef

6 medium potatoes, unpeeled, sliced

1 clove garlic, minced

16 oz can kidney beans

15 oz can diced tomatoes

2 tbsp flour

1/4 tsp salt

1/4 tsp black pepper

In a heavy skillet over medium-high heat, brown ground beef, rinse with hot water and drain.  Mix flour into diced tomatoes, stir until flour is smooth.

Layer into slow cooker in the following order;  onion, beef, potatoes, garlic and beans.  Pour tomatoes over all and sprinkle with salt and pepper.  Cover and cook on low 5 to 6 hours or until potatoes are tender.

 

 

 

PORK ROAST WITH ONIONS AND POTATOES

This recipe requires a 4-quart slowcooker for best results.

Approximately 3 lb boneless pork loin roast, trim off fat

1 large garlic clove, sliced

5 medium potatoes, washed, cubed, unpeeled

1 large onion, sliced

3/4 cup water (or tomato juice, if desired)

1 tbsp low-sodium soy sauce

1 tbsp cornstarch

1 tbsp cold water

Make slits in roast in insert slices of garlic.  Place roast under broiler to brown.  Put potatoes in slow cooker.  Add 1/2 the onion slices.  Place roast atop vegetables and cover with remaining onions.  Combine water or juice with soy sauce and pour over roast.  Place lid on slowcooker and cook on low about 8 hours.  When ready to serve, remove roast and vegetables from cooker.  Combine cornstarch and cold water.  Add to the liquid in the slow cooker.  Turn cooker to high until liquid is thickened.  Slice meat and serve thickened liquid over the meat and vegetables.

This recipe has a few more protein grams than carbs so it is excellent for diabetics who want to enjoy some good old "meat and potatoes".

 

                                                               OLD WORLD SAUERBRATEN

1 1/2 cups water, divided

1 1/4 cups cider vinegar, divided

2 large onions, sliced, divided

1 med lemon, sliced

15 whole cloves, divided

6 bay leaves, divided

6 whole peppercorns

2 tbsp Splenda

2 tsp salt

1 beef sirloin tip roast (3 lbs), cut in half

1/4 tsp pepper

12 sugar-free gingersnap cookies, crumbled

In a large resealable plastic bag, combine 1 cup water, 1 cup vinegar, half of the onions, lemon, 10 cloves, four bay leaves, peppercorns, Splenda, and salt; mix well.  Add roast.  Seal bag and turn to coat meat well.  Refrigerate overnight, turn a couple of times. 

Drain and discard marinade.  Place roast in a slow cooker; add pepper and remaining water, vinegar, onions, cloves, and bay leaves.  Cover and cook on low for 6 to 8 hours or until the meat is tender.  Remove roast and keep warm.  Discard bay leaves.  Stir in gingersnaps.  Cover and cook on high for 10 to 15 minutes or until gravy is thickened.  Slice roast; serve with gravy.

Yield:  12 servings.

  

 

CHICKEN LENTIL SOUP

1 can (28-oz) diced tomatoes, undrained

2 cups reduced-fat & reduced sodium chicken or vegetable broth

2 cups cubed or shredded cooked chicken

1 cup frozen whole-kernel corn

2 celery ribs, chopped

1 can (6-oz) tomato paste

1/4 cup dry lentils, rinsed

1 tbsp Splenda

1 tbsp Worcestershire sauce

2 tsp dried parsley flakes

1 tsp dried marjoram

In a slow cooker, combine all ingredients.  Cover and cook on low for 6 to 8 hours or until vegetables are tender.

1 cup serving = approximately 140 calories, 17 g carbs, 15 g protein