Ingredients

• Three cups of crushed tomatoes
• Two cans of great northern beans
• ½ pound of Canadian bacon (cut into ¼ inch cubes)
• One medium minced onion
• ¼ cup of brown sugar
• One tbsp. coarse brown mustard
• Two tbsp. rd wine vinegar
• ½ tsp. hickory smoke flavoring

Preparation:

This will make about 10 servings

First, take the tomatoes, the beans, the bacon, the onions, the mustard, the sugar, the smoke flavoring, and the vinegar and add it all into the crock pot. Then cover this all and cook it on a low for about seven to nine hours.

This meal has about 202 calories per serving and about 2.2 grams of fat.

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Garbanzo Chili with ham and Peppers: This is a deliciously hot and very hearty meal, you will love it!

Ingredients:

• ¼ pound of thinly sliced ham
• One can of crushed tomatoes’
• One can of garbanzo beans
• One can of pinto beans, rinsed and then drained
• One large onion (chopped)
• Two green bell peppers
• ½ cup of water
• Two tbsp of chili powder
• One tbsp of cider vinegar
• One tsp cumin seeds
• Six coves of garlic
• One dried cayenne pepper (seeded and the minced)
• One small avocado (diced)

Preparation:

This will make about 8 servings

Take the ham, the tomatoes, the pinto beans, the garbanzo beans, the onion, the chili powder, the bell peppers, the vinegar, the garlic, the cumin seeds, the cayenne pepper, and the water and add into the crock-pot. Then cover it and let it cook at a low until the vegetables are nice and tender and the flavors have become nicely blended. This will take about four to six hours on low, but you may cook it at a high for three to four hours.

This recipe has 268 calories per serving and has 6.4 grams of fat.

** make sure to wear some gloves when you are chopping/ seeding the chilies, or else the compound within the chili will sting and burn your fingers. **

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Fajitas with cumin seeds: Slow cooking this dish will get you a mouth watering dish!

Ingredients:

• ½ pound of lean chips (cut it into thin strips)
• ¼ cup of fat free beef both
• Two medium onions (cut in half length wise and sliced thinly)
• One medium sweet green or red pepper (sliced thinly)
• Six cloves of garlic (minced)
• ½ tsp. cumin seeds
• One chili pepper (minced)
• ½ cup of frozen corn
• ½ cup of cooked black beans
• Juice from a lime
• Four flour (or corn) tortillas
• Four tbsp. nonfat sour cream
• ½ cup of medium or hot salsa
• For the garnish: Sprigs of cilantro

Preparation:

This will make four servings (or 4 fajitas)

Take the steak, the onions, the broth, the steak, the garlic, the broth, the corn, the chili pepper, the cumin, and the beans and add it all to the pot. Then cover it all and cook at a low until the steak has become nice and tender. This will take you about seven to eight hours.

Then take the steak and divide it within the tortillas, and roll them up. Then place it in a microwave safe dish and sprinkle it with the lime juice. Then warm it all in the microwave oven for about one minute. You may also warm it in the regular oven, just cover it with some foil and place in a preheated oven for five minutes at about 325 degrees. Now you are ready to serve, just top with the sour cream and the salsa and use the cilantro as a garnish.

This dish will have about 377 calories per serving and 9.3 grams of fat.

** you may also use ground cumin instead**

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This dish is a deliciously vegetarian surprise!

Ingredients:

• ½ cup of cooked rice
• ½ cup of canned black beans (rinsed and then drained)
• Three cloves of garlic (minced)
• ½ cup of sliced scallions
• ½ cup of frozen corn
• Two plum tomatoes (diced)
• Two sprigs of cilantro (snipped)
• Two sprigs of parsley (snipped or you can substitute for 2 tsp. of dried sprigs)
• Three fresh basil leaves (snipped, or you may substitute for ½ tsp. dried)
• 1/8 tsp. of white pepper
• ½ tsp. of chili powder
• Four large sweet green peppers, with the tops, seeds, and membranes removed
• ½ cup of crushed tomatoes
• ½ cup of water
• Two ounces of Shredded Monterrey jack or cheddar cheese

Preparation:

This recipe will make about four servings.

Take and mix the rice, garlic, beans, corn, scallions, diced tomatoes, parsley, basil, cilantro, white pepper, and chili powder all in a bowl. Mix it well by tossing. Then take and divide the mixture among four platters. Then spoon each portion onto the sweet peppers.

Then take and pour the tomatoes and the water into the crock pot, and place the peppers in an upright position into the crock pot. Then cover this and let it cook on low for about four to six hours, and you are ready to serve! Then take the peppers and put them on the serving plates. Top each of the peppers with a spoon of the hot tomatoes and the cheese.

This recipe has about 203 calories per serving and about 4.9 grams of fat.

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