This is a favorite dish of mine.

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**

Add Comment »

This is a very easy stew and it has great flavor to boost!

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.

1 Comment »

This is a lovely Thai dish that you will surely love!

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 **

Add Comment »

This is a hearty low calorie stew that you will surely love!

Ingredients:

• ½ pound of cooked turkey kielbasa (sliced thinly)
• One pound of red potatoes (diced)
• One onion, cut into thin wedges
• One rib celery (sliced)
• Two cups of water
• Two packets of beef bouillon powder
• ¼ tsp. freshly ground black pepper
• ½ tsp. dried savory
• One cup of frozen peas, thawed

Preparation:

This will yield about four servings.

First, cook the kielbasa in a nonstick pan on medium heat, making sure to stir. Do this until it has browned slightly, this will take you about eight minutes. Then take the kielbasa, the onions, the celery, the water, the bouillon, the potatoes, the pepper, and the savory and add it all to the crock pot. Then cover this all and allow it to cook on low until the vegetables have become tender, this will take about five to seven hours, but you may also cook it on high for three to five hours.

Then add in the peas and cover the pot again. Cook it all until the peas are nice and tender, for about five minutes. You are ready to serve!

This recipe is about 226 calorie per serving and has about 2.6 grams of fat per serving.

Add Comment »

If you are both a chocolate and a coffee lover, you will love this pudding!

Ingredients needed:

• Four tbsp. cocoa
• One cup of hot coffee
• One egg
• ¼ cup of fat free egg substitutes
• Two cups of 1% milk
• ½ cup of sugar
• One tsp. vanilla
• Six slices of firm and dry white bread (cubed)
• ½ tsp. ground cinnamon
• Nonfat whipped topping

Preparation:

This will make about six servings

Take the cocoa and whisk it into the coffee in a small bowl or a 2-cup measure. Let this cool

When the coffee is cooling, beat in the eggs and the egg substitute gently. Then add in the coffee mixture, the low fat milk, the fat free milk, the vanilla, the bread, and the sugar. Pour this all into the crock pot, and then sprinkle on the cinnamon.

Cover this all and cook it on a low, until you can insert a knife in and it will come out clean. This will take you about three hours. You are now ready to serve, Serve this pudding chilled or at room temperature or even warmed! Any way you wish. You may also top with the whipped cream

This recipe has about 192 calories per serving and about 2 grams of fat.

Add Comment »

This is an easy to make sweet cinnamon treat!

Ingredients:

• Four cups of skim milk
• ¼ cups of medium grain rice
• ½ cups of sugar
• ½ tsp ground cardamom
• ½ tsp vanilla
• ½ cup of vanilla nonfat yogurt
• For the garnish: cinnamon sugar

Preparation:

This dish will yield about six servings

First, mix the milk, sugar, rice, and the cardamom in the crock pot. Then cover this all and cook at a low until the rice becomes very soft ( this will take you about seven to eight hours) Then remove the rice from the pot, and then add in the vanilla. Let it cool at room temp, for one hour and then add in the yogurt. Let it chill for about four hours, and then you are ready to serve! Garnish it all with some cinnamon sugar

There are about 156 calories per serving and about .3 grams of fat in this recipe.

** You may opt for a fiber rich option, and choose brown rice instead of white rice**

Add Comment »

The cranberry flavor is very intense in this refreshing drink.

Ingredients:

• One quart of apple juice
• One quart of cranberry juice
• Six whole cloves
• Four herbal lemon tea bags
• One cinnamon stick
• For garnish: lemon slices

Preparation:

This will make about sixteen servings

First, pour all of the juices into the crock pot, and then add in the cloves, the tea, and the cinnamon. Then cover this all and cook it on low. This will take you about three hours.

Then take out the tea bags and the cinnamon. You are now ready to serve. Pour the juice out with a ladle into mugs and then garnish it all with the lemon slices.

This recipe ha about 60 calories and .1 grams of fat per serving

** If you wish, you may switch out the lemon slices and tea for some orange slices and tea**

Add Comment »

This dish has quite a nice and powerful flavor

• ½ cup of dry white wine
• Two tsp olive oil
• One pound of boneless and skinless chicken breast (trim the fat and cut into pieces)
• One tsp. cumin seeds
• One tsp mustard seeds
• Four cloves of garlic (minced)
• One tbsp paprika
• One large onion, sliced thinly
• Four ounces of sliced mushrooms
• Sprigs of parsley (for the garnish)
• Sweet red pepper rings for the garnish

This will make about four servings

First, pour the wine into the crock pot, then heat 1 tsp of the oil in a pan and then brown the chicken on medium heat ( for five minutes) Then take the chicken and add it to the crock pot. Afterwards sprinkle the cumin, the mustard, the paprika, and the garlic.

Add in the remaining oil to the same pan and then sauté the onions and the mushrooms until they are tender and are golden (for two to three minutes) then sprinkle this over the chicken that is in the crock-pot. Cover the crock-pot and cook on low for about seven to nine hours, do this until the chicken has become tender. You are now ready to serve, garnish with some parsley and peppers!

Add Comment »

Ingredients:

• One pound of boneless, skinless chicken breasts (trim all of the fat) and cut into 1 inch pieces
• Four medium onions, cut in half lengthwise and thinly sliced
• Four cloves of garlic (minced)
• One tbsp. of soy sauce
• One tsp. curry powder
• Two tsp. chili powder
• One tsp. turmeric
• One tsp. ginger powder
• One tbsp. peanut oil
• 1/3 cup of water
• 1 1/8 cups of rice

Preparation

This dish makes about eight servings

Mix the chickens, garlic, soy sauce, curry, chili, onions, turmeric, ginger, water, and the oil in the crock pot. Then cover this and allow it to cook on a low heat until the chicken has become tender and is coked. This will take about seven to nine hours. During the last half hour, cook the rice as you would normally, and then serve the chicken on top of the rice.

This recipe is about 346 calories and has 8 grams of fat per serving.

Add Comment »

This is a simple dish, but the flavor in the chicken is amazing! You will love it!

Ingredients:

• Two tsp olive oil
• Four skinless and boneless chicken breasts
• 1 ¼ cups of crushed tomatoes
• Two large garlic cloves (crushed)
• One tsp. sugar
• A pinch of celery seeds
• Two tbsp. dry red wine
• ½ cup shredded mozzarella cheese
• Two tbsp grated Parmesan cheese

Preparation

This dish makes about four servings

Heat the oil in a pan (nonstick) over medium heat. Then add in the chicken and stir it, until it browns slightly (for ten minutes)

Then add the chicken, the garlic, the celery seeds, the sugar, the tomatoes, and the wine in the crock pot. Cover this and allow it to cook at a low heat setting, until the chicken is nice and tender and is fully cooked (the meat thermometer will be at 170 degrees) this will take about seven hours

Take the cheeses and mix them in a small bowl and then sprinkle it all over the chicken in the pot. Make sure not to stir it. Cook until the cheeses have melted (it will take about 15 minutes)

This recipe is about 249 calories per serving and has about 8.3 grams of fat.

Add Comment »