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.

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.

• 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.

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

Ingredients needed:

• One cup of fat free beef broth
• One cup of crushed tomatoes
• One can of stewed tomatoes
• Two medium onions, sliced
• One zucchini (medium) and sliced thinly
• One ½ pound eggplant, peeled and then cut into cubes
• Four cloves of garlic, minced
• One pepper (yellow) sliced thinly
• One teaspoon of white wine vinegar
• Two sprigs of lemon thyme
• Six leaves of fresh basil, snipped
• Two ounces of feta cheese

This will make about four servings:

Preparation:

Take the tomatoes and the stewed tomatoes and add into the crock pot. Then add in the onions, zucchini, garlic, pepper, eggplant, and vinegar. Then add in the lemon thyme, and cover it. Let it cook on a low setting for about six to eight hours, or you may opt to cook it on high for about four to six hours. Then throw away the lemon thyme and then add in the basil. You are now ready to serve, just divide it among the bowls and sprinkle some feta cheese over it.

There are about 159 calories and 3.8 grams of fat in each serving.

**you may also use a sprig of thyme and some lemon peel, if there is no lemon thyme**

Ingredients Needed:

• One tsp olive oil
• One sliced onion
• One ½ cups of sliced mushrooms
• One pound of boneless and skinned chicken breast that is cut into 1 inch cubes
• One can of stewed and sliced tomatoes
• Three cups of cubed acorn or butternut squash
• Four cloves of garlic (minced)
• Two bay leaves
• ¼ tsp. of freshly ground black pepper
• ½ cup of chopped and roasted red peppers

This will make about four servings

Heat the oil in a large pan on medium heat. Then add in the mushrooms, onions, and the chicken. Then sauté these ingredients, and make sure to stir it every once in a while. Do this until the onions have become a golden brown and are nice and tender a nice golden-ish color, although it should not be cooked fully. This will take you about eight minutes.

Then take this mixture and place in the crock pot along with tomatoes, squash, garlic, black pepper, red peppers, and bay leaves. Then cover it all and cook on low heat until the chicken has fully cooked, and the vegetables are nice and tender. This will take you about eight hours, and then throw away the bay leaves.

This recipe is about 291 calories and is about 5.5 grams of fat.

Ingredients:

• One pound of boneless pork loin chops, cut then into ½ cubes
• Two teaspoons of canola oil
• One can of pineapple chinks (drain the juice)
• Juice from a lime
• Two tsp. of soy sauce
• One tbsp. of honey
• Four cloves of garlic
• One sweet red pepper (cut it into thin strips)
• One pound of cherry tomatoes
• One ¼ cup of medium grain rice
• One thinly sliced lime

This will make about six servings

First, brown all of the pork in a nonstick pan over medium heat. Then take the pork over to the crock pot

Then take the rest of the pineapple juice, lime juice, soy sauce, Thai seasonings, honey, and garlic in a 4 cup measuring cup. Then add enough water so that it equals two cups. Then mix it all well and pour it into the crockery pot.

Then add in the peppers and the tomatoes. Then cover it and cook it on high for about 3 ½ hours. Then add in the rice and the lime slices. Cover this and allow it to cook until the rice becomes nice and tender and all of the liquid is absorbed, this will take about an hour.

This recipe is about 375 calories per serving and has 7 grams of fat.

** When you are adding in the rice, stir the mixture very gently. That way the tomatoes will not split and be mushy **