This recipe is nice and smooth as well as creamy, and is easy to make as well, you are sure to love it!

Ingredients

• Two cups of water
• Four packets chicken bouillon
• Two cups of rinsed and drained northern beans
• Three russet potatoes (peeled and cut into ½ inch cubes)
• ¼ tsp. celery seeds
• One cup of shredded Monterrey jack cheese
• ½ cup of fat free milk (warmed up)
• For the garnish: parsley sprigs

This will make about four servings

Preparation:

Take the water, beans, potatoes, bouillon, and celery seeds and add to the crock pot. Then cover it and cook at a low (or high) until the potatoes have become tender. This will take about five hours on low or three hours on high.

Then using a potato masher or a blender, process the potato mixture until it becomes smooth, then adding in the cheese and the milk. Then garnish it with parsley.

This recipe has about 311 calories and about 0.8 grams of fat.

** if you want a thinner soup add more milk**

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Ingredients:

• Olive oil coking spray
• ¾ pound lean lamb (cut into ¾ inch cubes)
• One can of stewed tomatoes
• One cup of cooked barley
• 2 ½ cups of fat-free broth
• Six cloves of garlic (minced)
• Two onions (chopped)
• Four carrots (sliced)
• Two potatoes (cut into ½ inch cubes)
• Two tsp. dried sage
• One cup of torn kale
• ½ tsp. freshly ground black pepper

Preparation:

This will make four serving.

Coat a pan with some nonstick spray and then heat it all over medium heat. Then add in the lambs and cook it all until the lamb has browned a bit (about five minutes) then remove and add into the crock pot. Then add the tomatoes, the garlic, the barley, the carrots, the potatoes, the onions, and the sage. Then cover it and let it cook at a low for enough time so that the lamb cooks through properly. This will take about seven hours.

Then add in the kale and the pepper and let it cook until the kale has wilted, this will take five to ten minutes. You are now ready to serve.

This recipe is about 429 calories per serving and had about 6.9 grams of fat per serving.

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This is a hearty and delicious soup that you will love!

Ingredients

• Half pound of ground round beef
• Half cup of quick cook oats
• Two tbsp. of onions (dried and minced)
• Two tsp. dried basil
• One egg white
• Half cup of grated Parmesan cheese
• One can of whole tomatoes (cut up)
• Three cups of fat free broth
• One cup of baby carrots (cut in half lengthwise)
• One zucchini (cut in half lengthwise and then sliced ½ thick)
• Four ounces of bow tie pasta

Preparation:

This will make about four servings.

First, take the oats, the beef, one tsp. of the onions, ½ tsp. of the garlic, the egg white, ¼ cup of the cheese, and ½ tsp. of the basil and mix it in a bowl. Take this mixture and shape it into your meatballs, make sure that they are nice and small, about one inch each. Also make sure that the meatballs are firm and compact, or they will break apart as you cook. Then heat a pan over medium heat (make sure it is a nonstick pan, or add some oil) Then add in the meatballs and cook them until they are browned, this will take you about eight minutes.

Then take the remainder of the onions, garlic, basil, tomatoes, broth, carrots, zucchini, and the meatballs and add it into the crock pot. Then cover it all and allow it to cook on low heat until the meatballs have fully cooked and are not pink, at this point all of the flavors will be nicely blended as well. This will take you about five to six hours.

Then cook the pasta as the directions on the box say, drain it and add into the mixture. You are now ready to serve! Serve each bowl with the cheese that is left over.

This recipe is about 369 calories per serving and has about 7.3 grams of fat per serving.

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Ingredients:

• Two cans of fat free chicken broth
• One celery stalk (sliced thinly)
• One carrot (sliced thinly)
• One medium onion (chopped finely)
• ½ pound of turkey breast (cut in ¾ inch cubes)
• 1/8 tsp. white pepper
• ½ tsp. dried thyme leaves
• One tbsp. white wine vinegar
• One cup of medium noodles
• ½ cup of peas

Preparation:

This will make about four servings

Take the broth, the celery, the carrots, the onions, the turkey, the thyme, the pepper, and the vinegar and add into the crock pot. Then cover this all and add to the crock pot. Cover it all and cook on low for about seven to nine hours or until the turkey has become tender.

Then add in the noodles and the peas, then cover this and cook on a low until the peas and the noodles are finally done (this will take you about five to ten minutes)

This recipe will be about 175 calories per serving with 1 gram of fat per serving

** you may also use chicken breast in place of the turkey**

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This is a badly flavored meal that you will surely enjoy!

• ½ cup of dry white wine
• One pound of veal sirloin
• Two tbsp. balsamic vinegar
• Four cloves of garlic (pressed)
• Two tsp. paprika
• Two leeks, only the white part
• Two slices crisp-cooked bacon, crumbled
• One can of great northern beans (rinsed and then drained)
• Some fresh basil leaves (for garnish)

Preparation:

Pour the wine into a crock pot and then add in the veal. In a measuring cup, take the garlic, paprika and vinegar and mix them. Then use a pastry brush to paint this mixture onto the veal. Then top the veal with the leeks, peppers, and the bacon. Then place the beans in the wine around the beans. Cover it all and cook on low until the veal is thoroughly cooked, this will take you about eight hours.

This recipe is about 436 calories and has 9 grams of fat per serving.

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Ingredients:

• One pound veal cutlets, pounded to about ¼ of thickness
• Four Swiss chard leaves ( stems removed)
• Two shallots, thinly sliced
• ½ tsp. dried savory leaves
• Kitchen string
• Olive-flavored nonstick spray
• ½ cup uncooked barely
• ½ cup fat free chicken broth
• ½ cup water
• One tbsp. white wine vinegar
• 1/8 tsp. white pepper
• Freshly ground black pepper (for the garnish)
• Snipped fresh chives (for garnish)

This dish makes four servings

Place the veal on a surface top. Top each cutlet with some chard and shallots. Then add the savory on top. Then roll up each cutlet, and then tie it with the piece of kitchen string

Take a pan and coat it with some nonstick spray, then brown the veal on medium high heat.

Then take the barley, the water, the broth, and the vinegar and put in the crock pot. Then add the veal to the crock pot. Then sprinkle in the white pepper. Afterwards, cover and cook on low until the veal becomes tender. This will take seven to eight hours.

You are now ready to serve, serve with some barley, garnish the barely with the black pepper and the chives.

This recipe is about 285 calories per serving and has about 6.4 grams of fat.

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The tomatoes are the most dominant element of this delicious recipe!

Ingredients:

• Two tsp olive oil
• ¾ pound boneless and skinless chicken breast (cut it into 1 inch cubes)
• One leek (only the white part and thinly sliced)
• Two shallots (chopped)
• One tsp Italian herb seasoning
• One large potato (peeled and then cubed)
• One sliced rib celery
• ½ cup of sun-dried tomatoes (diced)
• One cup of crushed tomatoes
• One cup of fat free chicken broth
• ¼ cup of dry red wine
• Some parsley sprigs for garnish

Preparation:

This will make about four servings

Heat the oil in a large pan on a medium heat. Then add in the chicken, leek, shallots, and the Italian herb seasoning. Then sauté it, and make sure to stir every once in a while. Do this until the chicken is browned lightly, it will take about seven minutes.

Now take the potatoes, the celery, the sun dried tomatoes, the chicken mixture, the broth, the crushed tomatoes, and the wine and add it all in the crock pot. Then cover it and cook it all on low until the potatoes have become tender and the chicken is fully cooked and tender as well. Make sure that the flavors have also blended nicely; this will take about six to eight hours. You are now ready to serve! Serve it with some parsley as a garnish.

This recipe has about 308 calories per serving and about 5.7 grams of fat.

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This stew is slightly unusual, but even lovelier because of it!

Ingredients

• One tsp olive oil
• ¾ a pound of beef steak that is cut into 1-inch cubes
• One large onion (chopped)
• Four cloves of garlic
• One can of fat free beef broth
• ¼ cup of hickory flavored barbecue sauce
• One spaghetti sauce (peeled, seeded, and then cut into 2- inch cubes)
• Two parsnips (peeled and sliced)
• Two russet potatoes (peeled and quartered)

Preparation:

This will make four servings

First heat the oil in a large pan on medium heat. Then add the beef and sauté it, making sure to stir sometimes, until it browns for about five minutes. Then add in the onions and the garlic and sauté, stirring continuously until the onions begin to brown.

Then combine the beef mixture, barbecue sauce, squash, parsnips, potatoes, and broth in the crock pot. Then cover it all and cook on a low heat until the beef and potatoes have cooked and are tender, this will take about eight or ten hours.

This recipe is about 411 calories each and has about 6.9 grams of fat.

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Ingredients

• Two pounds of boneless and skinless chicken breasts (cut it into 1 inch cubes)
• Three medium quartered onions
• Two carrots (cut into 1 inch thick slices)
• Two cans of fat free chicken broth
• One tsp. celery seed
• One tsp. dried thyme leaves
• ½ tsp. black pepper
• Eight ounces of mushrooms (halved)
• One cup of frozen corn
• One cup of frozen peas

Preparation:

This will make about eight servings

Add the chicken, the carrots, the onions, the potatoes, and the broth and add it all to the crock pot. Then add in the thyme, celery seed, mushrooms, pepper, and corn. Then cover this all and cook on a low until the chicken is done and all of the vegetables are tender. This will take you about seven to eight hours; you may cook it on high though for about five hours. Then add in the peas and cook until they are done, this will take you about twenty minutes. You are now ready to serve.

This meal has about 295 calories per serving and about 4.6 grams of fat.

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This recipe is a delicious combination of shrimp, sausage, and baby vegetables.

Ingredients:

• One medium potato, cut into cubes
• Eight ounces of baby carrots
• One can of baby corn (drain it)
• One large onion cut this into thin wedges
• ½ cup of fat free chicken broth
• One can of stewed tomatoes
• One bay leaf
• One teaspoon of chili powder
• One clove garlic
• ½ pound of smoked sausage, cut in half (lengthwise)
• ½ pound of medium shrimp (shelled)

Preparation:

Take the potatoes, the carrots, the corn, the onions, the tomatoes, the bay leaf, the chili powder, the garlic, and the broth and ad it to the crock pot.

Brown the sausage in a pan (nonstick) and cook over medium heat. When it has browned, move it over to the crock-pot, and stir. Then cover it and cook at a low for about eight hours

At the last hour of cooking, add in the shrimp. Then cover and cook it until the shrimp have finished cooking. You may now throw away the bay leaf.

This recipe is about 414 calories per serving and has about 9.2 grams of fat

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