Crockpot Ham and Black Beans Soup with Chilies



Makes 6 servings



Nonstick spray

1/2 lb. lean ham, finely chopped

2 cans (14 oz. each) fat-free beef broth

1 can (15 oz.) black beans, rinsed and drained

2 med. onions, chopped

2 med. hot chili peppers (such as jalapeño, serrano, or poblano), finely

chopped

1 large sweet green pepper, chopped

2 carrots, coarsely shredded

1 bay leaf

1/2 tsp. cumin seeds



Coat a skillet with nonstick spray and warm it over med.-high heat. Brown

the ham about 5 min. Transfer it to the crockpot.

Stir in the broth, beans, onions, chilies, sweet peppers, carrots, bay

leaf, and cumin. Cover and cook on LOW for 6 to 8 hrs. or on HIGH for 4-6

hrs. Discard the bay leaf.



Per serving: 182 cal , 2.6 g fat , 0.8 g sat fat , 21 mg chol , 555 mg sod ,

4.2 g fib Points: 3

Corn, Bacon and Potato Chowder

POINTS® Value: 4

Servings:  4



1 medium Yukon Gold potatoes

1 sprays cooking spray

1/2 cup celery, chopped

1/4 cup onions, chopped (or 1 large shallot)

4 ears corn on the cob, kernels removed with a knife, or 2 cups frozen corn,

thawed

1 cup sweet red peppers, diced

4 oz. Canadian style bacon, diced

2 cup fat free skim milk

1/2 tsp. table salt

1/4 tsp. ground black pepper

1/8 tsp. Tabasco hot pepper sauce, or to taste



Puncture potato in several places with a fork; microwave on high power until

tender, turning over

once, about 8 minutes. Allow to cool; peel and mash.



Coat a large sauce pan with cooking spray. Add celery, onion, corn and red

pepper; sauté over

medium high heat, stirring frequently, for 5 minutes.



Stir bacon and milk into sauce pan; stir in mashed potato and mix well.

Season with salt, pepper

and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not

allow to boil).



Yields about 1-1/2 cups per serving.



Note: Feel free to substitute your favorite fresh vegetables like asparagus

and broccoli

for the red pepper. Or to save time, substitute 2 cups of frozen corn and 1

cup of frozen,

diced bell pepper for the fresh corn and red pepper.

Rustic Chicken Stew

2 pounds boneless, skinless chicken breasts, cut into 1 inch cubes
3 medium onions, quartered
2 carrots, cut into 1 inch cubes
2 potatoes, cut into 1 inch cubes
2 14 ounce cans, fat free chicken broth
1 teaspoon celery seed
1 teaspoon dried thyme leaves
1/2 teaspoon black pepper
8 ounces mushrooms, halved
1 cup frozen corn
1 cup frozen peas

Combine the first 5 ingredients in a crockpot. Stir in the next 5 ingredients. Cover and cook on low until the chicken is done and the vegetables are tender, 7 to 9 hours or on high 4 to 6 hours Stir in the peas and cook until they are done, 15 to 30 minutes.

Per serving: 295 cal, 4.6g fat, 1.2g sat fat, 96mg chol, 249mg sod, 3.4 g fib
Serves 8.

6 points per serving.

BBQ Chicken Chili

1lbs ground 93% lean turkey
1 large onion, chopped
1 green bell pepper, chopped
3 garlic cloves, chopped
2 (15 1/2 oz) can red kidney beans, rinsed and drained
1 (14 1/2 oz) can pinto beans, rinsed and drained
1 (14 1/2 oz) can diced tomatoes
1 (12 oz) bottle chili sauce
1 (4 1/2oz) can chopped green chiles
2T worcestershire sauce
1/4C chili powder
1T molasses
1T packed brown sugar
1T ground cumin

Chicken Stew with Mushrooms and Peppers

1 teaspoon olive oil
1 onion, sliced
1 1/2 cups sliced mushrooms
1 pound boneless, skinless chicken breast, cut into 1 inch cubes
1 14 ounce can diced stewed tomatoes
3 cups acorn or butternut squash
4 cloves garlic, minced
2 bay leaves
1/4 teaspoon freshly ground black pepper
1/2 cup chopped roasted red peppers

Heat the oil in a large nonstick skillet over medium high heat. Add the onions, mushrooms and chicken and saute, stirring occasionally, until the onions are translucent and the chicken is lightly browned, about 8 minutes. Combine the chicken mixture and remaining ingredients in the crockpot. Cover and cook on low until the chicken is cooked through and the vegetables are tender, 6 to 8 hours Discard the bay leaves before serving.

Per serving: 291cal, 5.5g fat, 111g sat fat, 6.8g fib
Serves 4.

5 points per serving.

Southwestern Chicken and Potato Soup

3/4 pound boneless, skinless chicken breast, cut into 1 inch cubes
3 small sweet potatoes or 2 medium, peeled and cut into 1 inch cubes
1 large onion, chopped
29 ounce can diced tomatoes, salsa style with chiles, undrained
14 1/2 ounce can fat free chicken broth
1 teaspoon dried oregano
1/2 teaspoon ground cumin
1 1/2 cups frozen corn kernels, not thawed

Mix chicken, potatoes, onion, tomatoes, broth, oregano and cumin in a 4 quart or larger crockpot; cover and cook on low heat setting for at least 6 hours. Stir in corn; cover and cook on high heat setting until chicken is no longer pink in the center and vegetables are tender, about 30 minutes. Yields about 1 1/4 cups per serving.

Serves 4.

6 points per serving.

 

Crock Pot Mushroom and Wild Rice Stew

POINTS® value |  4

Servings |  4



1-1/2 tsp. olive oil

2 cup leeks, finely chopped, white parts only (about 2 large leeks)

2 cup shiitake mushroom, sliced

1 cup carrots, diced

3 cups vegetable broth

1 tsp. table salt

1 cup uncooked wild rice



Heat oil in large nonstick skillet. Add leeks and mushrooms and sauté until

tender, about 5 minutes.



(Note: If you´re in a hurry, skip this last step and simply add all the

ingredients directly to the

crock pot/slow cooker.)



Spoon leeks and mushrooms into a 4 to 5 quart crock pot/slow cooker. Add

carrots, broth, salt

and rice; cover and cook on low 6 to 7 hours.



Yields about 1-1/2 cups per serving.

Crock Pot Lasagna Stew

POINTS: Value: 8

Servings:  6



lb. uncooked lean ground beef (with 7% fat)

1 small onion, chopped

1 medium garlic clove, minced

1 can (28 oz.) crushed tomatoes, undrained

2 cans (8 oz. ea.) tomato sauce

1 tsp. table salt

1 tsp.dried oregano

1/2 tsp. dried basil

1/4 tsp. crushed red pepper flakes, or to taste

1 cup part skim ricotta cheese

1-1/2 cups (6 oz.) part-skim mozzarella cheese, shredded, divided

6 dry lasagna noodles, no-cook

1/2 cup shredded Parmesan cheese OR Romano cheese



Heat a large nonstick skillet over medium high heat. Add beef, onion and

garlic, and cook, stirring

frequently and breaking up meat with a wooden spoon as it cooks, about 5 to 7

minutes. Stir in

crushed tomatoes, tomato sauce, salt, oregano, basil and crushed red pepper

flakes; simmer

5 minutes to allow flavors to blend.



In a medium bowl, stir together ricotta cheese and 1 cup of mozzarella

cheese.



Spoon 1/3 of beef mixture into a 5 quart crock pot/slow cooker. Break 3

lasagna sheets in half

and arrange over beef mixture; top with half of ricotta mixture. Repeat with

another layer and finish

with remaining 1/3 of beef mixture.



Cover and cook on LOW heat setting for 4 to 6 hours. Remove cover; turn off

heat and season to

taste, if desired.



In a small bowl, combine remaining 1/2 cup of mozzarella cheese and Parmesan

cheese; sprinkle

over beef mixture. Cover and set aside until cheese melts and lasagna firms

up, about 10 minutes.



Yields 1/6th of dish per serving.

Navy Bean Veggie Soup -WW
Servings | 12
Estimated POINTS® value per serving | 2
Course | Soups

4 medium carrots, thinly sliced
2 celery ribs, chopped
1 medium onion, chopped
2 cups cubed fully cooked ham
1-1/2 cups dried navy beans
1 package vegetable soup mix
1 envelope onion soup mix
1 bay leaf
1/2 tsp pepper
8 cups water

Layer ingredients in slow cooker and stir in water. Cover and cook on low for 9-10 hours or until beans are tender. Discard bay leaf.