Soups
Nancy’s Vegetable Beef Soup
Nancy Graves
Manhattan, KS
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 5- or 6-qt.
2-lb. roast, cubed, or 2 lbs. stewing meat
15-oz. can corn
15-oz. can green beans
1-lb. bag frozen peas
40-oz. can no-added-salt stewed tomatoes
5 tsp. salt-free beef bouillon powder
Tabasco, to taste
½ tsp. salt
1. Combine all ingredients in slow cooker. Do not drain vegetables.
2. Add water to fill slow cooker to within 3 inches of top
3. Cover. Cook on low 8 hours, or until meat is tender and vegetables are soft.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 229 (Calories from Fat 46)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.2 gm)
• Cholesterol 56 mg
• Sodium 545 mg
• Total Carb 24 gm
• Dietary Fiber 6 gm
• Sugars 10 gm
• Protein 23 gm
Variation:
Add 1 large onion, sliced, 2 cups sliced carrots, and ¾ cup pearl barley to mixture before cooking.
Frances’ Hearty Vegetable Soup
Frances Schrag,
Newton, KS
Makes 10 servings
Prep. Time: 40 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 6-qt.
1 lb. round steak, cut into ½-inch pieces
14½-oz. can diced tomatoes
3 cups water
2 potatoes, peeled and cubed
2 onions, sliced
3 celery ribs, sliced
2 carrots, sliced
3 beef bouillon cubes
½ tsp. dried basil
½ tsp. dried oregano
¼ tsp. pepper
1½ cups frozen mixed vegetables
1. Combine first 3 ingredients in slow cooker.
2. Cover. Cook on high 6 hours.
3. Add remaining ingredients. Cover and cook on high 2 hours more, or until meat and vegetables are tender.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 117 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.9 gm)
• Cholesterol 26 mg
• Sodium 405 mg
• Total Carb 14 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 11 gm
Variation:
Cut salt back to ½ tsp. Increase dried basil to 1 tsp. and dried oregano to 1 tsp.
Tracy Clark
Mt. Crawford, VA
Hearty Bean and Vegetable Soup
Jewel Showalter
Landisville, PA
Makes 8 servings
Prep. Time: 20-25 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 5-qt.)
2 medium onions, sliced
2 garlic cloves, minced
2 Tbsp. olive oil
6 cups fat-free, lower-sodium vegetable broth
2 cups water
1 small head cabbage, chopped
2 large red potatoes, chopped
2 cups chopped celery
2 cups chopped carrots
4 cups frozen corn
2 tsp. dried basil
1 tsp. dried marjoram
¼ tsp. dried oregano
½ tsp. pepper
2 15-oz. cans navy beans, drained
1. Sauté onions and garlic in oil in skillet. Transfer to large slow cooker.
2. Add remaining ingredients. Mix together well.
3. Cover. Cook on low 6-8 hours.
Variation:
Add 2-3 cups cooked and cut-up chicken 30 minutes before serving if you wish.
Note:
I discovered this recipe after my husband’s heart attack. It’s a great nutritious soup using only a little fat.
Exchange List Values
• Starch 2.5
• Vegetable 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 305 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 0.5 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 2.5 gm)
• Cholesterol 0 mg
• Sodium 590 mg
• Total Carb 58 gm
• Dietary Fiber 13 gm
• Sugars 10 gm
• Protein 12 gm
Anona’s Beef Vegetable Soup
Anona M. Teel
Bangor, PA
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
1-1½ lb. soup bone
1 lb. stewing beef cubes
1½ qts. cold water
½ tsp. salt
¾ cup diced celery
¾ cup diced carrots
¾ cup diced potatoes
¾ cup diced onion
1 cup frozen mixed vegetables of your choice
1-lb. can tomatoes
⅛ tsp. pepper
1 Tbsp. chopped dried parsley
1. Put all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours. Remove bone before serving.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 134 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.4 gm)
• Cholesterol 38 mg
• Sodium 407 mg
• Total Carb 13 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 14 gm
“Absent Cook” Stew
Kathy Hertzler
Lancaster, PA
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4-qt.
2 lbs. stewing beef, cubed
2-3 carrots, sliced
1 onion, chopped
3 large potatoes, cubed
3 ribs celery, sliced
10¾-oz. can tomato soup
1 soup can water
⅛ tsp. salt
dash of pepper
2 Tbsp. vinegar
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 10-12 hours.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 314 (Calories from Fat 59)
• Total Fat 7 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.9 gm)
• Cholesterol 75 mg
• Sodium 427 mg
• Total Carb 35 gm
• Dietary Fiber 5 gm
• Sugars 9 gm
• Protein 28 gm
Tuscan Beef Stew
Karen Ceneviva
Seymour, CT
Makes 8 servings
Prep Time: 5-10 minutes
Cooking Time: 4-9 hours
Ideal slow-cooker size: 3½ qt.
10½-oz. can tomato soup
10½-oz. can fat-free, low-sodium beef broth
½ cup water
1 tsp. Italian seasoning (see recipe on page 260)
½ tsp. garlic powder
14½-oz. can Italian diced tomatoes
¾ lb. carrot chunks (1” pieces)
2 lbs. stewing beef, cut into 1” cubes
2 15½-oz. cans cannellini beans, rinsed and drained
1. Mix all ingredients, except beans, in slow-cooker.
2. Cover. Cook on high 4-5 hours, or on low 8-9 hours, or until vegetables and beef are tender.
3. Stir in beans. Cover. Cook on high for final 10 minutes of cooking time.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Lean Meat 4.0
Basic Nutritional Values
• Calories 260 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.5 gm)
• Cholesterol 60 mg
• Sodium 495 mg
• Total Carb 25 gm
• Dietary Fiber 6 gm
• Sugars 6 gm
• Protein 29 gm
Lilli’s Vegetable Beef Soup
Lilli Peters
Dodge City, KS
Makes 12 servings
Prep. Time: 45 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4- or 5-qt.
3 lbs. stewing meat, cut in 1-inch pieces
2 Tbsp. canola oil
4 potatoes, cubed
4 carrots, sliced
3 ribs celery, sliced
14-oz. can diced tomatoes
14-oz. can Italian tomatoes, crushed
2 medium onions, chopped
2 wedges cabbage, sliced thinly
2 tsp. salt-free beef bouillon powder
2 Tbsp. fresh parsley
1 tsp. seasoned salt
1 tsp. garlic salt
½ tsp. pepper
water
1. Brown meat in oil in skillet. Drain.
2. Combine all ingredients except water in large slow cooker. Cover with water.
3. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
• Calories 223 (Calories from Fat 61)
• Total Fat 7 gm (Saturated Fat 1.5 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.4 gm)
• Cholesterol 56 mg
• Sodium 465 mg
• Total Carb 20 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 21 gm
Vegetable Beef Borscht
Jeanne Heyerly
Chenoa, IL
Makes 8 servings
Prep. Time: 40 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 5-qt.
1 lb. beef roast, cooked and cubed
half a head of cabbage, sliced thin
3 medium potatoes, diced
4 carrots, sliced
1 large onion, diced
1 cup tomatoes, diced
1 cup corn
1 cup green beans
2 cups 98% fat-free, lower sodium beef broth
2 cups tomato juice
¼ tsp. garlic powder
¼ tsp. dill seed
½ tsp. pepper
water
sour cream
1. Mix together all ingredients except water and sour cream. Add water to fill slow cooker three-quarters full.
2. Cover. Cook on low 8-10 hours.
3. Top individual servings with sour cream.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 185 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.1 gm)
• Cholesterol 28 mg
• Sodium 434 mg
• Total Carb 29 gm
• Dietary Fiber 6 gm
• Sugars 10 gm
• Protein 14 gm
Variation:
Add 1 cup diced cooked red beets during the last half hour of cooking.
Southwestern Bean Soup with Cornmeal Dumplings
Melba Eshleman
Manheim, PA
Makes 8 servings
Prep. Time: 50 minutes
Cooking Time: 4½-12½ hours
Ideal slow cooker size: 4- or 5-qt.
15½-oz. can red kidney beans, rinsed and drained
15½-oz. can black beans, pinto beans, or Great Northern beans, rinsed and drained
3 cups water
14½-oz. can Mexican-style stewed tomatoes
10-oz. pkg. frozen whole-kernel corn, thawed
1 cup sliced carrots
1 cup chopped onions
4-oz. can chopped green chilies
3 tsp. sodium-free instant bouillon powder (any flavor)
1-2 tsp. chili powder
2 cloves garlic, minced
Dumplings:
⅓ cup flour
¼ cup yellow cornmeal
1 tsp. baking powder
dash of pepper
1 egg white, beaten
2 Tbsp. milk
1 Tbsp. oil
1. Combine 11 soup ingredients in slow cooker.
2. Cover. Cook on low 10-12 hours or high 4-5 hours.
3. Make dumplings by mixing together flour, cornmeal, baking powder, and pepper.
4. Combine egg white, milk, and oil. Add to flour mixture. Stir with fork until just combined.
5. At the end of the soup’s cooking time, turn slow cooker to high. Drop dumpling mixture by rounded teaspoonfuls to make 8 mounds atop the soup.
6. Cover. Cook for 30 minutes without lifting the lid.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
Basic Nutritional Values
• Calories 197 (Calories from Fat 13)
• Total Fat 1 gm (Saturated Fat 0.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.5 gm)
• Cholesterol 0 mg
• Sodium 367 mg
• Total Carb 39 gm
• Dietary Fiber 8 gm
• Sugars 6 gm
• Protein 9 gm
Beef Dumpling Soup
Barbara Walker
Sturgis, SD
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 4½-6½ hours
Ideal slow cooker size: 4-qt.
1 lb. beef stewing meat, trimmed of visible fat, cubed
1 recipe onion soup mix, dry, salt-free (see recipe on page 261)
6 cups hot water
2 carrots, shredded
1 celery rib, finely chopped
1 tomato, peeled and chopped
2 cloves garlic
½ tsp. dried basil
¼ tsp. dill weed
1 cup buttermilk biscuit mix
1 Tbsp. finely chopped parsley
6 Tbsp. fat-free milk
1. Place meat in slow cooker. Sprinkle with onion soup mix. Pour water over meat.
2. Add carrots, celery, tomato, garlic, basil and dill weed.
3. Cover. Cook on low 4-6 hours, or until meat is tender.
4. Combine biscuit mix and parsley. Stir in milk with fork until moistened. Drop dumplings by teaspoonfuls into pot.
5. Cover. Cook on high 30 minutes without lifting the lid.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 206 (Calories from Fat 57)
• Total Fat 6 gm (Saturated Fat 0.9 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.6 gm)
• Cholesterol 38 mg
• Sodium 329 mg
• Total Carb 22 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 15 gm
Winter’s Night Beef Soup
Kimberly Jensen
Bailey, CO
Makes 12 servings
Prep. Time: 40 minutes
Cooking Time: 6½ hours
Ideal slow cooker size: 5-qt.
1 lb. boneless chuck, cut in ½-inch cubes
1-2 Tbsp. oil
28-oz. can tomatoes
2 tsp. garlic powder
2 carrots, sliced
2 ribs celery, sliced
4 cups water
½ cup red wine
1 small onion, coarsely chopped
4 beef bouillon cubes
1 tsp. pepper
1 tsp. dried oregano
½ tsp. dried thyme
1 bay leaf
¼-½ cup dry couscous
1. Brown beef cubes in oil in skillet.
2. Place vegetables in bottom of slow cooker. Add beef.
3. Combine all other ingredients in separate bowl except couscous. Pour over ingredients in slow cooker.
4. Cover. Cook on low 6 hours. Stir in couscous. Cover and cook 30 minutes.
Exchange List Values
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 88 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.5 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.4 gm)
• Cholesterol 19 mg
• Sodium 461 mg
• Total Carb 9 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 8 gm
Variation:
Add zucchini or mushrooms to the rest of the vegetables before cooking.
Seek support from family, friends, and coworkers.
Old-Fashioned Vegetable Beef Soup
Pam Hochstedler
Kalona, IA
Makes 10 servings
Prep. Time: 40 minutes
Cooking Time: 6-9 hours
Ideal slow cooker size: 4-qt.
1 lb. beef short ribs, trimmed of fat
2 qts. water
1 tsp. salt
½ tsp. celery salt
1 small onion, chopped
1 cup diced carrots
½ cup diced celery
2 cups diced potatoes
1-lb. can whole kernel corn, undrained
1-lb. can diced tomatoes and juice
1. Combine meat, water, salt, celery salt, onion, carrots, and celery in slow cooker.
2. Cover. Cook on low 4-6 hours.
3. Debone meat, cut into bite-sized pieces, and return to pot.
4. Add potatoes, corn, and tomatoes.
5. Cover and cook on high 2-3 hours.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 99 (Calories from Fat 24)
• Total Fat 3 gm (Saturated Fat 1.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.0 gm)
• Cholesterol 11 mg
• Sodium 413 mg
• Total Carb 13 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 6 gm
Green Chile Corn Chowder
Kelly Amos
Pittsboro, NC
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 7-8 hours
Ideal slow cooker size: 4-qt.
16-oz. can cream-style corn
3 potatoes, peeled and diced
2 Tbsp. chopped fresh chives
4-oz. can diced green chilies, drained
2-oz. jar chopped pimentos, drained
½ cup chopped cooked ham
2 10½-oz. cans 100% fat-free, lower sodium chicken broth
pepper to taste
Tabasco sauce to taste
1 cup fat-free milk
1. Combine all ingredients except milk and cheese in slow cooker.
2. Cover. Cook on low 7-8 hours or until potatoes are tender.
3. Stir in milk. Heat until hot.
Exchange List Values
• Starch 1.5
Basic Nutritional Values
• Calories 124 (Calories from Fat 16)
• Total Fat 2 gm (Saturated Fat 0.5 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.7 gm)
• Cholesterol 7 mg
• Sodium 563 mg
• Total Carb 21 gm
• Dietary Fiber 2 gm
• Sugars 7 gm
• Protein 6 gm
Tip:
Top individual servings with cheese. Serve with bread.
Three-Bean Chili
Chris Kaczynski
Schenectady, NY
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 5- or 6-qt.
2 lbs. ground beef
2 medium onions, diced
16-oz. jar medium salsa
2 pkgs. dry chili seasoning
2 16-oz. cans red kidney beans, drained
2 16-oz. cans black beans, drained
2 16-oz. cans white kidney, or garbanzo, beans drained
28-oz. can crushed tomatoes
16-oz. can diced tomatoes
2 tsp. sugar
1. Brown beef and onions in skillet.
2. Combine all ingredients in 6-qt. slow cooker, or in 2 4- or 5-qt. cookers.
3. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 2.5
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 381 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 3.1 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 3.4 gm)
• Cholesterol 45 mg
• Sodium 717 mg
• Total Carb 47 gm
• Dietary Fiber 14 gm
• Sugars 9 gm
• Protein 29 gm
Note:
This recipe can be cut in half without injuring the flavor, if you don’t have a cooker large enough to handle the full amount.
Tip:
Serve in bowls with chopped raw onion and grated cheese on top.
Country Auction Chili Soup
Clara Newswanger
Gordonville, PA
Makes 20 servings
Prep. Time: 20 minutes
Cooking Time: 4-8 hours
Ideal slow cooker size: 5- or 6-qt.
1½ lbs. ground beef
¼ cup chopped onions
½ cup flour
1 Tbsp. chili powder
1 tsp. salt
6 cups water
2 cups ketchup
⅓ cup brown sugar
3 15.5-oz. cans kidney beans, undrained
1. Brown ground beef and onions in skillet. Drain. Spoon meat mixture into slow cooker.
2. Stir flour into meat and onions. Add seasonings.
3. Slowly stir in water. Add ketchup, brown sugar, and beans.
4. Cover. Cook on high 4 hours or low 8 hours.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 163 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.5 gm)
• Cholesterol 20 mg
• Sodium 655 mg
• Total Carb 23 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 10 gm
Texican Chili
Becky Oswald
Broadway, VA
Makes 15 servings
Prep. Time: 35 minutes
Cooking Time: 9-10 hours
Ideal slow cooker size: 5- or 6-qt.
8 bacon strips, diced
2½ lbs. beef stewing meat, cubed
28-oz. can stewed tomatoes
14½-oz. can stewed tomatoes
8-oz. can tomato sauce
8-oz. can no-added-salt tomato sauce
16-oz. can kidney beans, rinsed and drained
2 cups sliced carrots
1 medium onion, chopped
1 cup chopped celery
½ cup chopped green pepper
¼ cup minced fresh parsley
1 Tbsp. chili powder
½ tsp. ground cumin
¼ tsp. pepper
1. Cook bacon in skillet until crisp. Drain on paper towel.
2. Brown beef in bacon drippings in skillet.
3. Combine all ingredients in slow cooker.
4. Cover. Cook on low 9-10 hours, or until meat is tender. Stir occasionally.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 165 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.2 gm)
• Cholesterol 40 mg
• Sodium 434 mg
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 16 gm
Forgotten Minestrone
Phyllis Attig
Reynolds, IL
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 7¾-9¾ hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. beef stewing meat, all visible fat removed
6 cups water
28-oz. can tomatoes, diced, undrained
1 beef bouillon cube
1 medium onion, chopped
2 Tbsp. dried parsley
¼ tsp. salt
1½ tsp. dried thyme
½ tsp. pepper
1 medium zucchini, thinly sliced
2 cups finely chopped cabbage
16-oz. can garbanzo beans, drained
1 cup uncooked small pasta, such as macaroni
3 Tbsp. freshly grated Parmesan cheese
1. Combine beef, water, tomatoes, bouillon, onion, parsley, salt, thyme, and pepper.
2. Cover. Cook on low 7-9 hours, or until meat is tender.
3. Stir in zucchini, cabbage, beans, and macaroni. Cover and cook on high 30-45 minutes, or until vegetables are tender.
4. Sprinkle individual servings with Parmesan cheese.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 235 (Calories from Fat 47)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.0 gm)
• Cholesterol 44 mg
• Sodium 489 mg
• Total Carb 27 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 20 gm
Use salsa or hot sauce to add heat and flavor to a low-fat, low-sodium meal.
Slow-Cooker Minestrone
Dorothy Shank
Sterling, IL
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4-12 hours
Ideal slow cooker size: 4-qt.
3 cups water
1½ lbs. stewing meat, cut into bite-sized pieces, fat removed
1 medium onion, diced
4 carrots, diced
14½-oz. can tomatoes
¾ tsp. salt
10-oz. pkg. frozen mixed vegetables
1 Tbsp. dried basil
½ cup dry vermicelli
1 tsp. dried oregano
grated Parmesan cheese
1. Combine all ingredients except cheese in slow cooker. Stir well.
2. Cover. Cook on low 10-12 hours, or on high 4-5 hours.
3. Top individual servings with Parmesan cheese.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 183 (Calories from Fat 33)
• Total Fat 4 gm (Saturated Fat 1.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.6 gm)
• Cholesterol 42 mg
• Sodium 413 mg
• Total Carb 21 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 17 gm
Hearty Alphabet Soup
Maryann Markano
Wilmington, DE
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 6½-8½ hours
Ideal slow cooker size: 4-qt.
½ lb. beef stewing meat, or round steak, cubed, all visible fat removed
14½-oz. can stewed tomatoes
8-oz. can tomato sauce
1 cup water
1 recipe salt-free, dry onion soup mix (see recipe on page 261)
10-oz. pkg. frozen vegetables, partially thawed
½ cup uncooked alphabet noodles
1. Combine meat, tomatoes, tomato sauce, water, and soup mix in slow cooker.
2. Cover. Cook on low 6-8 hours. Turn to high.
3. Stir in vegetables and noodles. Add more water if mixture is too dry and thick.
4. Cover. Cook on high 30 minutes, or until vegetables are tender.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 165 (Calories from Fat 17)
• Total Fat 2 gm (Saturated Fat 0.5 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)
• Cholesterol 19 mg
• Sodium 443 mg
• Total Carb 28 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 10 gm
Take advantage of ready-to-eat and easy-to-prepare vegetables at the supermarket to make healthy cooking easier.
Easy Hamburger Vegetable Soup
Winifred Paul, Scottdale, PA
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 5-qt.
1 lb. 90%-lean ground beef
1 tsp. canola oil
1 cup chopped onions
15-oz. can kidney beans, or butter beans, undrained
1 cup sliced carrots
¼ cup long-grain rice, uncooked
1 qt. stewed tomatoes
3½ cups water
4 reduced-sodium beef bouillon cubes
1 Tbsp. parsley flakes
⅛ tsp. pepper
¼ tsp. dried basil
1 bay leaf
1. Brown ground beef in skillet in oil. Stir frequently to break up clumps of meat. Cook until meat is no longer pink. Drain off drippings.
2. Place meat in cooker, along with all other ingredients.
3. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 170 (Calories from Fat 40)
• Total Fat 4.5 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0 gm Monounsat Fat 2.0 gm)
• Cholesterol 25 mg
• Sodium 595 mg
• Total Carb 20 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 13 gm
Meatball Stew
Barbara Hershey
Lititz, PA
Makes 8 servings
Prep Time: 1 hour (includes preparing and baking meatballs)
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4- or 6-qt.
Meatballs
2 lbs. 90%-lean ground beef
2 eggs, beaten
2 Tbsp. dried onion
⅔ cup bread crumbs
½ cup milk
½ tsp. salt
¼ tsp. pepper
1 tsp. Dijon mustard
2 tsp. Worcestershire sauce
6 medium potatoes, unpeeled if you wish, and diced fine
1 large onion, sliced
8 medium carrots, sliced
4 cups vegetable juice
1 tsp. dried basil
1 tsp. dried oregano
½ tsp. pepper
1. In a bowl, thoroughly mix meatball ingredients together. Form into 1" balls.
2. Place meatballs on a lightly greased rimmed baking sheet. Bake at 400° for 20 minutes.
3. Meanwhile, to make stew, prepare potatoes, onion, and carrots. Place in slow cooker.
4. When finished baking, remove meatballs from pan. Blot dry with paper towels to remove excess fat.
5. Place meatballs on top of vegetables in slow cooker.
6. In a large bowl, combine vegetable juice and seasonings. Pour over meatballs and vegetables in slow cooker.
7. Cover cooker. Cook on high 4 to 5 hours, or until vegetables are tender.
Tips:
1. You can speed up the preparation of this dish by using frozen meatballs, either your own, or store-bought ones.
2. If you will be gone more hours than the time required to cook the slow-cooker dish that you want to make, you can cook that recipe in your slow-cooker overnight on low. I’ve done this many times. In the morning I put the slow-cooker crock, now full of the cooked food, into the refrigerator. When I get home, I reheat the food in my microwave.
Exchange List Values
• Starch 2.0
• Vegetable 3.0
• Lean Meat 3.0
• Fat 1.0
Basic Nutritional Values
• Calories 405 (Calories from Fat 100)
• Total Fat 11 gm (Saturated Fat 4.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 4.5 gm)
• Cholesterol 115 mg
• Sodium 595 mg
• Total Carb 45 gm
• Dietary Fiber 6 gm
• Sugars 12 gm
• Protein 30 gm
Hamburger Vegetable Soup
Donna Conto
Saylorsburg, PA
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 5 hours
Ideal slow cooker size: 4-qt.
½ lb. ground beef, browned, drained, and patted dry with a paper towel
1 beef bouillon cube, crushed
5 tsp. salt-free beef bouillon powder
16-oz. can tomatoes
1 large onion, diced
¾ cup sliced celery
1 medium carrot, diced
1 garlic clove, minced
1 bay leaf
½ tsp. salt
⅛ tsp. pepper
10-oz. pkg. frozen peas
3 Tbsp. chopped parsley
1. Combine all ingredients except peas and parsley in slow cooker.
2. Cover. Cook on low 5 hours.
3. Stir in peas during last hour.
4. Garnish with parsley before serving.
Exchange List Values
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 107 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.3 gm)
• Cholesterol 17 mg
• Sodium 431 mg
• Total Carb 12 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 8 gm
Quick and Easy Italian Vegetable Beef Soup
Lisa Warren
Parkesburg, PA
Makes 10 servings
Prep. Time: 35 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
¾ lb. 85%-lean ground beef, or turkey, browned and drained
3 carrots, sliced
4 potatoes, peeled and cubed
1 small onion, diced
1 tsp. garlic powder
1 tsp. Italian seasoning
½ tsp. salt
¼ tsp. pepper
15-oz. can diced Italian tomatoes, or 2 fresh tomatoes, chopped
6-oz. can Italian-flavored tomato paste
4½ cups water
1 quart 99% fat-free, lower sodium beef broth
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 6-8 hours, or until potatoes and carrots are tender.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 138 (Calories from Fat 34)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.5 gm)
• Cholesterol 20 mg
• Sodium 423 mg
• Total Carb 17 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 9 gm
Buy no-salt-added canned goods, or rinse canned vegetables and beans to reduce the sodium content.
Naturally Colorful Vegetable Soup
Darla Sathre
Baxter, MN
Makes 6 servings
Prep. Time: 20-30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
15-oz. can whole-kernel corn, undrained
2 cups frozen peas
16-oz. can kidney beans, undrained
14½-oz. can diced tomatoes with juice
15-oz. can no-salt-added tomato sauce
½ lb. baby carrots, halved lengthwise
1 onion, chopped
6 cloves garlic, thinly sliced
2 tsp. Italian herb seasoning
1 tsp. dried marjoram
1 tsp. dried basil
1. Put all ingredients into slow cooker. Stir well.
2. Cover. Cook on high 1-2 hours. Then cook on low 8-9 hours, or until carrots and onions are as tender as you like them.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
Basic Nutritional Values
• Calories 210 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0 gm Cholesterol 0 mg), Sodium 565 mg
• Total Carb 43 gm
• Dietary Fiber 12 gm
• Sugars 13 gm
• Protein 10 gm
Spicy Beef Vegetable Stew
Melissa Raber
Millersburg, OH
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
¾ lb. ground beef
1 cup chopped onions
30-oz. jar meatless spaghetti sauce
3½ cups water
1 lb. frozen mixed vegetables
10-oz. can diced tomatoes with green chilies
1 cup sliced celery
1 tsp. salt-free beef bouillon powder
1 tsp. pepper
1. Cook beef and onion in skillet until meat is no longer pink. Drain. Transfer to slow cooker.
2. Stir in remaining ingredients.
3. Cover. Cook on low 8 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 150 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.9 gm)
• Cholesterol 17 mg
• Sodium 489 mg
• Total Carb 17 gm
• Dietary Fiber 3 gm
• Sugars 10 gm
• Protein 8 gm
Hearty Beef and Cabbage Soup
Carolyn Mathias
Williamsville, NY
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
⅔ lb. (about 11 oz.) ground beef
1 medium onion, chopped
40-oz. can tomatoes
2 cups water
15-oz. can kidney beans
½ tsp. pepper
1 Tbsp. chili powder
½ cup chopped celery
2 cups thinly sliced cabbage
1. Sauté beef in skillet. Drain.
2. Combine all ingredients except cabbage in slow cooker.
3. Cover. Cook on low 3 hours. Add cabbage. Cook on high 30-60 minutes longer.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 150 (Calories from Fat 40)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.7 gm)
• Cholesterol 22 mg
• Sodium 507 mg
• Total Carb 18 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 12 gm
Hamburger Soup with Barley
Becky Oswald
Broadway, VA
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 4-qt.
¾ lb. 85%-lean ground beef
1 medium onion, chopped
2 14½-oz. cans beef consomme
1¾ cup water
2 tsp. sodium-free beef bouillon powder
28-oz. can no-added-salt diced, tomatoes
3 carrots, sliced
3 celery ribs, sliced
8 Tbsp. barley
1 bay leaf
1 tsp. dried thyme
1 Tbsp. dried parsley
½ tsp. pepper
1. Brown beef and onion in skillet. Drain.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on high 3 hours, or low 6-8 hours.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 154 (Calories from Fat 34)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.5 gm)
• Cholesterol 22 mg
• Sodium 623 mg
• Total Carb 20 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 11 gm
Russian Red-Lentil Soup
Naomi E. Fast
Hesston, KS
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 5- or 6-qt.
1 Tbsp. canola oil
1 large onion, chopped
3 cloves garlic, minced
½ cup diced, dried apricots
1½ cups dried red lentils
½ tsp. cumin
½ tsp. dried thyme
3 cups water
2 14½-oz. cans chicken or vegetable broth
14½-oz. can diced tomatoes
1 Tbsp. honey
½ tsp. coarsely ground black pepper
2 Tbsp. chopped fresh mint
1½ cups plain yogurt
1. Combine all ingredients except mint and yogurt in slow cooker.
2. Cover. Heat on high until soup starts to simmer, then turn to low and cook 3-4 hours.
3. Add mint and dollop of yogurt to each bowl of soup.
Exchange List Values
• Starch 1.5
• Fruit 1.0
• Vegetable 1.0
• Meat, very lean 1.0
Basic Nutritional Values
• Calories 244 (Calories from Fat 37)
• Total Fat 4 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.5 gm)
• Cholesterol 8 mg
• Sodium 587 mg
• Total Carb 42 gm
• Dietary Fiber 10 gm
• Sugars 21 gm
• Protein 13 gm
Prepare double batches of healthy dishes. Store the leftovers so you have an easy, nutritious meal on hand for later.
Hamburger Lentil Soup
Juanita Marner
Shipshewana, IN
Makes 8 servings
Prep. Time: 40 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 4-qt.
½ lb. 85%-lean ground beef
½ cup chopped onions
4 carrots, diced
3 ribs celery, diced
1 garlic clove, minced
1 qt. no-salt-added tomato juice
1½ tsp. salt
2 cups dry lentils, washed with stones removed
1 qt. water
½ tsp. dried marjoram
1 Tbsp. brown sugar
1. Brown ground beef and onion in skillet. Drain.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 8-10 hours, or high 4-6 hours.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 247 (Calories from Fat 32)
• Total Fat 4 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.4 gm)
• Cholesterol 17 mg
• Sodium 508 mg
• Total Carb 38 gm
• Dietary Fiber 12 gm
• Sugars 10 gm
• Protein 18 gm
Vegetable Soup with Noodles
Glenda S. Weaver
New Holland, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 2-6 hours
Ideal slow cooker size: 4-qt.
2 cups water
2 tsp. sodium-free beef bouillon powder
1 onion, chopped
⅔ lb. 85%-lean ground beef
¼ cup ketchup
⅛ tsp. celery salt
½ cup uncooked noodles
16 oz. pkg. frozen mixed vegetables
2 cups tomato juice
1. Dissolve bouillon cubes in water.
2. Brown onion and beef in skillet. Drain.
3. Combine all ingredients in slow cooker.
4. Cover. Cook on low 6 hours, or on high 2-3 hours, until vegetables are tender.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 135 (Calories from Fat 37)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.7 gm)
• Cholesterol 25 mg
• Sodium 374 mg
• Total Carb 16 gm
• Dietary Fiber 2 gm
• Sugars 7 gm
• Protein 10 gm
Dottie’s Creamy Steak Soup
Debbie Zeida
Mashpee, MA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
½ lb. 85%-lean ground beef
half a large onion, chopped
12-oz. can low-sodium V8 vegetable juice
3 medium potatoes, diced
10¾-oz. can 98% fat-free, reduced-sodium cream of mushroom soup
10¾-oz. can cream of celery soup
16-oz. pkg. frozen mixed vegetables
½-¾ tsp. pepper
1. Sauté beef and onions in skillet. Drain.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 202 (Calories from Fat 54)
• Total Fat 6 gm (Saturated Fat 2.2 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.8 gm)
• Cholesterol 19 mg
• Sodium 506 mg
• Total Carb 28 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 10 gm
Sausage Bean Soup
Janie Steele
Moore, OK
Makes 10 servings
Prep. Time: 40 minutes
Soaking Time: 8 hours
Cooking Time: 9-9½ hours
Ideal slow cooker size: 5- or 6-qt.
1-lb. pkg. dried Great Northern beans
28-oz. can whole tomatoes
2 8-oz. cans no-salt-added tomato sauce
2 large onions, chopped
3 cloves garlic, minced
¼-½ tsp. pepper, according to your taste preference
3 celery ribs, sliced
bell pepper, sliced
large ham bone, all skin and visible fat removed (yield 6 oz. ham)
1-2 lbs. low-fat smoked sausage links, sliced
1. Cover beans with water and soak for 8 hours. Rinse and drain.
2. Place beans in 6-qt. cooker and cover with water.
2. Combine all other ingredients, except sausage, in large bowl. Stir into beans in slow cooker.
3. Cover. Cook on high 1-1½ hours. Reduce to low. Cook 7 hours.
4. Remove ham bone or hock and debone. Stir ham pieces back into soup.
5. Add sausage links.
6. Cover. Cook on low 1 hour.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 276 (Calories from Fat 34)
• Total Fat 4 gm (Saturated Fat 1.3 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.0 gm)
• Cholesterol 29 mg
• Sodium 760 mg
• Total Carb 41 gm
• Dietary Fiber 11 gm
• Sugars 12 gm
• Protein 21 gm
Note:
For enhanced flavor, brown sausage before adding to soup.
Taco Soup with Black Beans
Alexa Slonin
Harrisonburg, VA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
¾ lb. 90%-lean ground beef, browned and drained
28-oz. can crushed tomatoes
1 small onion, chopped
¼-½ cup water
15¼-oz. can corn, drained and rinsed
15-oz. can no-salt-added black beans, undrained
15½-oz. can no-salt-added red kidney beans, undrained
1 envelope dry Hidden Valley Ranch Dressing mix
2 Tbsp. low-sodium taco seasoning mix
tortilla chips for garnish
grated cheese for garnish
fat-free sour cream for garnish
1. Combine all ingredients except chips, shredded cheese, and sour cream in slow cooker.
2. Cover. Cook on low 4-6 hours.
3. Garnish individual servings with chips, cheese, and sour cream.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, very lean 2.0
Basic Nutritional Values
• Calories 247 (Calories from Fat 41)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.7 gm)
• Cholesterol 26 mg
• Sodium 652 mg
• Total Carb 35 gm
• Dietary Fiber 9 gm
• Sugars 9 gm
• Protein 17 gm
Cut back on high-sodium ingredients—bacon, ham, pickles, and olives — in your recipes.
Santa Fe Soup
Carla Koslowsky
Hillsboro, KS
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 4-qt.
8 oz. sharp fat-free cheddar cheese, cubed
¾ lb. 90%-lean ground beef, browned and drained
15¼-oz. can corn, undrained
15-oz. can no-added-salt kidney beans, undrained
14½-oz. can diced tomatoes with green chilies
14½-oz. can no-added-salt stewed tomatoes
2 Tbsp. low-sodium taco seasoning mix (see recipe on page 261)
1. Combine all ingredients except chips or tortillas in slow cooker.
2. Cover. Cook on high 3 hours.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 215 (Calories from Fat 40)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.7 gm)
• Cholesterol 29 mg
• Sodium 617 mg
• Total Carb 22 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 22 gm
Taco Soup with Whole Tomatoes
Marla Folkerts
Holland, OH
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
⅔ lb. 85%-lean ground beef
½ cup chopped onions
28-oz. can whole tomatoes with juice
14-oz. can kidney beans with juice
1 7-oz. can corn with juice
8-oz. can no-salt-added tomato sauce
2 Tbsp. low-sodium dry taco seasoning (see recipe on page 261)
1-2 cups water
pepper to taste
1 cup fat-free grated cheddar cheese
taco or corn chips, garnish
1. Brown beef and onions in skillet. Drain.
2. Combine all ingredients except cheese and chips in slow cooker.
3. Cover. Cook on low 4-6 hours.
4. Ladle into bowls. Top with cheese and serve with taco/corn chips.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 191 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.6 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.9 gm)
• Cholesterol 24 mg
• Sodium 612 mg
• Total Carb 22 gm
• Dietary Fiber 5 gm
• Sugars 10 gm
• Protein 16 gm
Norma’s Vegetarian Chili
Kathy Hertzler
Lancaster, PA
Makes 10 servings
Prep. Time: 25 minutes
Cooking Time: 8½ hours
Ideal slow cooker size: 5- or 6-qt.
2 Tbsp. canola oil
2 cups minced celery
1½ cups chopped green pepper
1 cup minced onions
4 garlic cloves, minced
5½ cups no-salt-added stewed tomatoes
2 1-lb. cans kidney beans, undrained
1½ cups raisins
¼ cup wine vinegar
1 Tbsp. chopped parsley
1 tsp. salt
1½ tsp. dried oregano
1½ tsp. cumin
¼ tsp. pepper
¼ tsp. Tabasco sauce
1 bay leaf
¾ cup unsalted cashews
1 cup grated cheese, optional
1. Combine all ingredients except cashews and cheese in slow cooker.
2. Cover. Simmer on low for 8 hours. Add cashews and simmer 30 minutes.
3. Garnish individual servings with grated cheese.
Exchange List Values
• Starch 1.0
• Fruit 1.0
• Vegetable 3.0
• Fat 1.5
Basic Nutritional Values
• Calories 279 (Calories from Fat 77)
• Total Fat 9 gm (Saturated Fat 1.4 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 4.7 gm)
• Cholesterol 0 mg
• Sodium 603 mg
• Total Carb 47 gm
• Dietary Fiber 7 gm
• Sugars 22 gm
• Protein 9 gm
Vegetarian Tex-Mex Chili
Joleen Albrecht
Gladstone, MI
Makes 8 servings
Prep Time: 10-15 minutes
Cooking Time: 2-4 hours
Ideal slow-cooker size: 5 qt.
15½-oz. can kidney beans, rinsed and drained
19-oz. can black bean soup
15½-oz. can garbanzo beans, rinsed and drained
16-oz. can vegetarian baked beans
15-oz. can whole-kernel corn, drained
14½-oz. can chopped tomatoes
1 green bell pepper, chopped
1 onion, chopped
2 ribs celery, chopped
2 cloves garlic, chopped
1 Tbsp. chili powder
1 Tbsp. dried oregano
1 Tbsp. dried parsley
1 Tbsp. dried basil
1½ tsp. Tabasco, optional
sour cream, optional
shredded cheddar cheese, optional
tortilla chips, optional
1. Combine all beans, soup, and all vegetables in slow cooker.
2. Stir in chili powder, oregano, parsley, basil and optional Tabasco.
3. Cover. Cook on high 2 to 3 hours, or on low 4 hours.
4. If you wish, garnish individual servings of chili with sour cream, shredded cheese, and tortilla chips.
Exchange List Values
• Starch 2.5
• Vegetable 1.0
• Lean Meat (Protein) 1.0
Basic Nutritional Values
• Calories 260 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0 gm)
• Cholesterol 0 mg
• Sodium 530 mg
• Total Carb 49 gm
• Dietary Fiber 13 gm
• Sugars 9 gm
• Protein 14 gm
Easy Chili
Sheryl Shenk
Harrisonburg, VA
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 5-qt.
1 lb. ground beef
1 onion, chopped
1 medium green pepper, chopped
½ tsp. salt
1 Tbsp. chili powder
2 tsp. Worcestershire sauce
29-oz. can no-added-salt tomato sauce
3 16-oz. cans kidney beans, drained
14½-oz. can crushed, or stewed, tomatoes
6-oz. can tomato paste
4 oz. fat-free grated cheddar cheese
1. Brown meat in skillet. Add onion and green pepper halfway through browning process. Drain. Pour into slow cooker.
2. Stir in remaining ingredients except cheese.
3. Cover. Cook on high 3 hours, or low 7-8 hours.
4. Serve in bowls topped with cheddar cheese.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 232 (Calories from Fat 41)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.8 gm)
• Cholesterol 23 mg
• Sodium 456 mg
• Total Carb 30 gm
• Dietary Fiber 8 gm
• Sugars 9 gm
• Protein 18 gm
Note:
This chili can be served over cooked rice.
Trail Chili
Jeanne Allen
Rye, CO
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 4½-6½ hours
Ideal slow cooker size: 4- or 5-qt.
1½ lbs. 90%-lean ground beef
1 large onion, diced
28-oz. can diced tomatoes
2 8-oz. cans tomato purée
16-oz. cans kidney beans, undrained
4-oz. can diced green chilies
1 cup water
2 garlic cloves, minced
2 Tbsp. mild chili powder
½ tsp. salt
2 tsp. ground cumin
1 tsp. pepper
1. Brown beef and onion in skillet. Drain. Place in slow cooker on high.
2. Stir in remaining ingredients. Cook on high 30 minutes.
3. Reduce heat to low. Cook 4-6 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 195 (Calories from Fat 57)
• Total Fat 6 gm (Saturated Fat 2.3 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.6 gm)
• Cholesterol 41 mg
• Sodium 545 mg
• Total Carb 17 gm
• Dietary Fiber 4 gm
• Sugars 8 gm
• Protein 18 gm
Note:
Top individual servings with shredded cheese. Serve with taco chips.
Chipotle Chili
Karen Ceneviva
Seymour, CT
Makes 8 servings
Prep Time: 10-15 minutes
Cooking Time: 4-9 hours
Ideal slow-cooker size: 3½ qt.
16-oz. jar chipotle chunky salsa
1 cup water
2 tsp. chili powder
1 large onion, chopped
2 lbs. stewing beef, cut into ½” pieces
19-oz. can red kidney beans, rinsed and drained
1. Stir all ingredients together in slow cooker.
2. Cover. Cook on high 4-5 hours or on low 8-9 hours, until beef is fork-tender.
Exchange List Values
• Starch 1.0
• Lean Meat 3.0
Basic Nutritional Values
• Calories 220 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.5 gm)
• Cholesterol 60 mg
• Sodium 385 mg
• Total Carb 17 gm
• Dietary Fiber 5 gm
• Sugars 3 gm
• Protein 27 gm
Instead of rice or potatoes, try couscous or quinoa [KEEN-wa], whole grains that cook fast, are easy to make, and taste great!
Quick and Easy Chili
Nan Decker
Albuquerque, NM
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4- or 3-qt.
1 lb. ground beef
1 onion, chopped
16-oz. can stewed tomatoes
11½-oz. can Hot V8 juice
2 15-oz. cans pinto beans, drained and rinsed
¼-½ cup water
¼ tsp. cayenne pepper
1 Tbsp. chili powder
1. Crumble ground beef in microwave-safe casserole. Add onion. Microwave, covered, on high 15 minutes. Drain. Break meat into pieces.
2. Combine all ingredients in slow cooker.
3. Cook on low 4-5 hours.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 302 (Calories from Fat 76)
• Total Fat 8 gm (Saturated Fat 3.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 3.5 gm)
• Cholesterol 45 mg
• Sodium 539 mg
• Total Carb 34 gm
• Dietary Fiber 10 gm
• Sugars 7 gm
• Protein 23 gm
Suggested garnishes:
sour cream
chopped green onions
grated cheese
sliced ripe olives
Pirate Stew
Nancy Graves, Manhattan, KS
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 4-qt.
¾ cup sliced onion
1 lb. ground beef
¼ cup uncooked, long-grain rice
3 cups diced raw potatoes
1 cup diced celery
2 cups canned kidney beans, drained
½ tsp. salt
⅛ tsp. pepper
¼ tsp. chili powder
¼ tsp. Worcestershire sauce
1 cup tomato sauce
½ cup water
1. Brown onions and ground beef in skillet. Drain.
2. Layer ingredients in slow cooker in order given.
3. Cover. Cook on low 6 hours, or until potatoes and rice are cooked.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 310 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 3.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.4 gm)
• Cholesterol 45 mg
• Sodium 611 mg
• Total Carb 38 gm
• Dietary Fiber 7 gm
• Sugars 6 gm
• Protein 22 gm
Variation:
Add a layer of 2 cups sliced carrots between potatoes and celery.
Katrine Rose
Woodbridge, VA
Corn Chili
Gladys Longacre, Susquehanna, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4-qt.
1 lb. ground beef
½ cup chopped onions
½ cup chopped green peppers
¼ tsp. salt
⅛ tsp. pepper
¼ tsp. dried thyme
14½-oz. can diced tomatoes with Italian herbs
6-oz. can tomato paste, diluted with 1 can water
2 cups frozen whole kernel corn
16-oz. can kidney beans
1 Tbsp. chili powder
1. Sauté ground beef, onions, and green peppers in deep saucepan. Drain and season with salt, pepper, and thyme.
2. Stir in tomatoes, tomato paste, and corn. Heat until corn is thawed. Add kidney beans and chili powder. Pour into slow cooker.
3. Cover. Cook on low 5-6 hours.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 281 (Calories from Fat 78)
• Total Fat 9 gm (Saturated Fat 3.1 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 3.5 gm)
• Cholesterol 45 mg
• Sodium 574 mg
• Total Carb 33 gm
• Dietary Fiber 7 gm
• Sugars 7 gm
• Protein 21 gm
Dorothea’s Slow-Cooker Chili
Dorothea K. Ladd
Ballston Lake, NY
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
1 lb. ground beef
¼ lb. bulk pork sausage
1 large onion, chopped
1 large green pepper, chopped
2-3 ribs celery, chopped
2 15½-oz. cans kidney beans, drained and rinsed
¼-½ cup water
29-oz. can no-added-salt tomato purée
6-oz. can tomato paste
2 cloves garlic, minced
2 Tbsp. chili powder
½ tsp. salt
1. Brown ground beef and sausage in skillet. Drain.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 1.5
• Vegetable 3.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 298 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 3.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.6 gm)
• Cholesterol 39 mg
• Sodium 453 mg
• Total Carb 35 gm
• Dietary Fiber 9 gm
• Sugars 10 gm
• Protein 22 gm
Variations:
1. For extra flavor, add 1 tsp. cayenne pepper.
2. For more zest, use mild or hot Italian sausage instead of regular pork sausage.
3. Top individual servings with shredded sharp cheddar cheese.
White Bean Chili
Tracey Stenger
Gretna, LA
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 6-qt.
1 lb. ground beef, browned and drained
1 lb. ground turkey, browned and drained
3 bell peppers, chopped
2 onions, chopped
4 garlic cloves, minced
2 14½-oz. cans 98% fat-free, lower-sodium chicken, or vegetable, broth
15½-oz. can butter beans, rinsed and drained
15-oz. can black-eyed peas, rinsed and drained
15-oz. can garbanzo beans, rinsed and drained
15-oz. can navy beans, rinsed and drained
4-oz. can chopped green chilies
2 Tbsp. chili powder
3 tsp. ground cumin
2 tsp. dried oregano
2 tsp. paprika
½ tsp. salt
½ tsp. pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 282 (Calories from Fat 79)
• Total Fat 9 gm (Saturated Fat 2.5 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 3.3 gm)
• Cholesterol 50 mg
• Sodium 570 mg
• Total Carb 28 gm
• Dietary Fiber 8 gm
• Sugars 6 gm
• Protein 24 gm
Chili for Twenty
Janie Steele
Moore, OK
Makes 20 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: use 2 slow cookers approx. 4-5-quarts each
3 lbs. 85%-lean ground beef
3 onions, minced
3 green peppers, minced
2 garlic cloves, minced
4 16-oz. cans Italian-style tomatoes
4 16-oz. cans kidney beans, drained
10-oz. can diced tomatoes and chilies
2 6-oz. cans tomato paste
1 cup water
1¼ tsp. salt
1 tsp. pepper
3 whole cloves
2 bay leaves
2 Tbsp. chili powder
1. Brown meat, onions, and peppers in soup pot on top of stove. Drain.
2. Combine all ingredients in large bowl. Divide among several medium-sized slow cookers.
3. Cover. Cook on low 3-4 hours.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 243 (Calories from Fat 69)
• Total Fat 8 gm (Saturated Fat 2.7 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.1 gm)
• Cholesterol 40 mg
• Sodium 547 mg
• Total Carb 25 gm
• Dietary Fiber 7 gm
• Sugars 7 gm
• Protein 20 gm
Crab Soup
Susan Alexander
Baltimore, MD
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 5-qt.
1 lb. carrots, sliced
½ bunch celery, sliced
1 large onion, diced
2 10-oz. bags frozen mixed vegetables
12-oz. can no-added-salt tomato juice
8 oz. extra-lean, lower sodium ham
1 lb. beef, cubed
6 slices bacon, chopped
¼ tsp. pepper
1 Tbsp. Old Bay seasoning
1 lb. claw crabmeat
1. Combine all ingredients except seasonings and crab-meat in large slow cooker. Pour in water until cooker is half-full.
2. Add spices. Stir in thoroughly. Put crab on top.
3. Cover. Cook on low 8-10 hours.
4. Stir well and serve.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 199 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 2.0 gm)
• Cholesterol 74 mg
• Sodium 649 mg
• Total Carb 17 gm
• Dietary Fiber 4 gm
• Sugars 8 gm
• Protein 23 gm
Use puréed, cooked vegetables to thicken soups and stews to add flavor and nutrients.
Corn and Shrimp Chowder
Naomi E. Fast
Hesston, KS
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4- or 5-qt.
4 slices bacon, diced
1 cup chopped onions
2 cups diced, unpeeled red potatoes
2 10-oz. pkgs. frozen corn
1 tsp. Worcestershire sauce
½ tsp. paprika
½ tsp. salt
⅛ tsp. pepper
2 6-oz. cans shrimp
2 cups water
2 Tbsp. light, soft tub margarine
12-oz. can fat-free evaporated milk
chopped chives
1. Fry bacon in skillet until lightly crisp. Add onions to drippings and sauté until transparent. Using slotted spoon, transfer bacon and onions to slow cooker.
2. Add remaining ingredients to cooker except milk and chives.
3. Cover. Cook on low 3-4 hours, adding milk and chives 30 minutes before end of cooking time.
Tip:
Delicious served with broccoli salad.
Exchange List Values
• Starch 3.0
• Milk, fat-free 0.5
• Meat, very lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 331 (Calories from Fat 50)
• Total Fat 6 gm (Saturated Fat 0.9 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.1 gm)
• Cholesterol 102 mg
• Sodium 488 mg
• Total Carb 49 gm
• Dietary Fiber 5 gm
• Sugars 11 gm
• Protein 24 gm
Note:
I learned to make this recipe in a 7th grade home economics class. It made an impression on my father who liked seafood very much. The recipe calls only for canned shrimp, but I often increase the taste appeal with extra cooked shrimp.
I frequently use frozen hash brown potatoes for speedy preparation. There is no difference in the taste.
Special Seafood Chowder
Dorothea K. Ladd
Ballston Lake, NY
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 4-qt.
½ cup chopped onions
1 Tbsp. canola oil
1 lb. fresh or frozen cod, or haddock
4 cups diced potatoes
15-oz. can creamed corn
½ tsp. salt
dash pepper
2 cups water
1 pint fat-free half-and-half
1. Sauté onions in butter in skillet until transparent but not brown.
2. Cut fish into ¾-inch cubes. Combine fish, onions, potatoes, corn, seasonings, and water in slow cooker.
3. Cover. Cook on low 6 hours, until potatoes are tender.
4. Add half-and-half during last hour.
Exchange List Values
• Carbohydrate 1.5
• Meat, lean 1.0
Basic Nutritional Values
• Calories 172 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.5 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.9 gm)
• Cholesterol 29 mg
• Sodium 381 mg
• Total Carb 24 gm
• Dietary Fiber 2 gm
• Sugars 8 gm
• Protein 12 gm
Manhattan Clam Chowder
Joyce Slaymaker
Strasburg, PA
Louise Stackhouse
Benton, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
¼ lb. bacon, diced and fried
1 large onion, chopped
2 carrots, thinly sliced
3 ribs celery, sliced
1 Tbsp. dried parsley flakes
1-lb. 12-oz. can tomatoes
⅛ tsp. salt
2 8-oz. cans clams with liquid
2 whole peppercorns
1 bay leaf
1½ tsp. dried crushed thyme
3 medium potatoes, cubed
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 151 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.8 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 0.9 gm)
• Cholesterol 21 mg
• Sodium 427 mg
• Total Carb 22 gm
• Dietary Fiber 4 gm
• Sugars 8 gm
• Protein 11 gm
Chicken Clam Chowder
Irene Klaeger
Inverness, Fl
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 4-9 hours
Ideal slow cooker size: 6-qt.
¼ lb. bacon, diced
¼ lb. extra-lean, lower sodium ham, cubed
2 cups chopped onions
2 cups diced celery
¼ tsp. pepper
2 cups diced potatoes
2 cups cooked, diced chicken
4 tsp. sodium-free chicken bouillon powder mixed with 4 cups water
2 bottles clam juice, or 2 cans clams with juice
1-lb. can whole kernel corn, drained and rinsed
¼-½ cup water
¾ cup flour
3 cups fat-free milk
1½ cups fat-free half-and-half
4 cups shredded cheddar, or Jack, cheese
½ cup heavy cream
2 Tbsp. fresh parsley
1. Sauté bacon, ham, onions, and celery in skillet until bacon is crisp and onions and celery are limp. Add pepper.
2. Combine all ingredients in slow cooker except flour, milk, half-and-half, cheese, cream, and parsley.
3. Cover. Cook on low 6-8 hours, or on high 3-4 hours.
4. Whisk flour into milk and half-and-half. Stir into soup, along with cheese and parsley. Cook one more hour on high.
Exchange List Values
• Carbohydrate 1.5
• Meat, lean 2.0
Basic Nutritional Values
• Calories 225 (Calories from Fat 37)
• Total Fat 4 gm (Saturated Fat 1.3 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.4 gm)
• Cholesterol 34 mg
• Sodium 517 mg
• Total Carb 26 gm
• Dietary Fiber 2 gm
• Sugars 9 gm
• Protein 21 gm
Replace some of the all-purpose flour in a recipe with whole-wheat flour to increase fiber.
Chicken Broth
Ruth Conrad Liechty
Goshen, IN
Makes about 6 (1 cup) servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4-qt.
bony chicken pieces from 2 chickens, skin and visible fat removed
1 onion, quartered
3 whole cloves, optional
3 ribs celery, cut up
1 carrot, quartered
½ tsp. salt
¼ tsp. pepper
4 cups water
1. Place chicken in slow cooker.
2. Stud onion with cloves. Add to slow cooker with other ingredients.
3. Cover. Cook on high 4-5 hours.
4. Remove chicken and vegetables. Discard vegetables. Debone chicken. Cut up meat to equal about 1 cup and add to broth.
5. Place broth in the refrigerator. After broth is cooled, skim fat from the surface. Use as stock for soups.
Exchange List Values
• Meat, lean 1.0
Basic Nutritional Values
• Calories 42 (Calories from Fat 14)
• Total Fat 2 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.6 gm)
• Cholesterol 19 mg
• Sodium 211 mg
• Total Carb 0 gm
• Dietary Fiber 0 gm
• Sugars 0 gm
• Protein 6 gm
Chicken Noodle Soup
Beth Shank
Wellman, IA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
5 cups hot water
2 tsp. sodium-free chicken bouillon powder
46-oz. can fat-free, lower sodium chicken broth
2 cups cooked, chopped chicken
4 cups “homestyle” noodles, uncooked
⅓ cup thinly sliced celery, lightly pre-cooked in microwave
⅓ cup shredded carrots
1. Dissolve bouillon in water. Pour into slow cooker.
2. Add remaining ingredients. Mix well.
3. Cover. Cook on low 4-6 hours.
Exchange List Values
• Starch 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 155 (Calories from Fat 31)
• Total Fat 3 gm (Saturated Fat 1.0 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.2 gm)
• Cholesterol 49 mg
• Sodium 382 mg
• Total Carb 15 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 14 gm
Chicken Rice Soup
Karen Ceneviva
Seymour, CT
Makes 8 servings
Prep Time: 15 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 3½ qt.
½ cup wild rice, uncooked
½ cup long-grain rice, uncooked
1 tsp. vegetable oil
1 lb. boneless skinless chicken breasts, cut into ¾" cubes
5¼ cups fat-free, low-sodium chicken broth
1 cup celery (about 2 ribs), chopped in ½"-thick pieces
1 medium onion, chopped
2 tsp. dried thyme leaves
¼ tsp. red pepper flakes
1. Mix wild and white rice with oil in slow cooker.
2. Cover. Cook on high 15 minutes.
3. Add chicken, broth, vegetables, and seasonings.
4. Cover. Cook 4-5 hours on high or 7-8 hours on low.
Tip:
A dollop of sour cream sprinkled with finely chopped scallions on top of each individual serving bowl makes a nice finishing touch.
Exchange List Values
• Starch 1.0
• Lean Meat 2.0
Basic Nutritional Values
• Calories 160 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.0 gm)
• Cholesterol 35 mg
• Sodium 375 mg
• Total Carb 18 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 16 gm
Chicken Corn Soup
Eleanor Larson
Glen Lyon, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 8-9 hours
Ideal slow cooker size: 4-qt.
2 whole boneless skinless chicken breasts, cubed
1 onion, chopped
1 garlic clove, minced
2 carrots, sliced
2 ribs celery, chopped
2 medium potatoes, cubed
1 tsp. mixed dried herbs
⅓ cup tomato sauce
12-oz. can cream-style corn
14-oz. can whole kernel corn
3 tsp. sodium-free chicken bouillon powder
3 cups water
¼ cup chopped Italian parsley
¼ tsp. pepper
1. Combine all ingredients except parsley and pepper in slow cooker.
2. Cover. Cook on low 8-9 hours, or until chicken is tender.
3. Add parsley and seasonings 30 minutes before serving.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, very lean 3.0
Basic Nutritional Values
• Calories 251 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.6 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.9 gm)
• Cholesterol 49 mg
• Sodium 534 mg
• Total Carb 33 gm
• Dietary Fiber 5 gm
• Sugars 13 gm
• Protein 23 gm
Chili, Chicken, Corn Chowder
Jeanne Allen
Rye, CO
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
2 Tbsp. canola oil
1 large onion, diced
1 garlic clove, minced
1 rib celery, finely chopped
2 cups frozen corn
2 cups cooked, diced chicken
4-oz. can diced green chilies
½ tsp. black pepper
2 cups fat-free, lower-sodium chicken broth
¼ tsp. salt
1 cup fat-free half-and-half
1. In saucepan, sauté onion, garlic, and celery in oil until limp.
2. Stir in corn, chicken, and chilies. Sauté for 2-3 minutes.
3. Combine all ingredients except half-and-half in slow cooker.
4. Cover. Heat on low 4 hours.
5. Stir in half-and-half before serving. Do not boil, but be sure cream is heated through.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Meat, lean 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 169 (Calories from Fat 60)
• Total Fat 7 gm (Saturated Fat 1.2 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 3.0 gm)
• Cholesterol 33 mg
• Sodium 343 mg
• Total Carb 14 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 13 gm
White Chili
Esther Martin
Ephrata, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 5-qt.
3 15-oz. cans Great Northern beans, rinsed and drained
8 oz. cooked and shredded chicken breasts
1 cup chopped onions
1½ cups chopped yellow, red, or green bell peppers
2 garlic cloves, minced
2 tsp. ground cumin
½ tsp. salt
½ tsp. dried oregano
3½ cups chicken broth
1. Combine all ingredients except sour cream, cheddar cheese, and chips in slow cooker.
2. Cover. Cook on low 8-10 hours, or high 4-5 hours.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Meat, very lean 1.0
• Calories 189 (Calories from Fat 15)
• Total Fat 2 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.5 gm)
• Cholesterol 24 mg
• Sodium 561 mg
• Total Carb 25 gm
• Dietary Fiber 8 gm
• Sugars 5 gm
• Protein 19 gm
Suggested garnishes:
reduced-fat sour cream
reduced-fat cheddar cheese
tortilla chips
Black Bean and Butternut Chicken Chili
Colleen Heatwole
Burton, MI
Makes 10 servings
Prep Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 5 qt.
1 medium onion, chopped
1 medium red bell sweet pepper, chopped
3 cloves garlic, minced
2 Tbsp. olive oil
3 cups fat-free, low-sodium chicken broth
2 15-oz. can black beans, rinsed and drained
2½ cups cooked chicken, cubed
3 cups butternut squash, peeled and cubed
14½-oz. can crushed tomatoes
2 tsp. dried parsley flakes
1½ tsp. dried oregano
1½ tsp. ground cumin
1 tsp. chili powder
½ tsp. salt
1. In large skillet, sauté onion, red pepper, and garlic in olive oil until tender.
2. Combine sautéed ingredients with all other ingredients in slow cooker.
3. Cover. Cook on low 4-5 hours, or until vegetables are done to your liking.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Lean Meat 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 205 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.0 gm)
• Cholesterol 30 mg
• Sodium 420 mg
• Total Carb 23 gm
• Dietary Fiber 7 gm
• Sugars 5 gm
• Protein 17 gm
For easy preparation, use store-bought rotisserie chicken in recipes. Remember to remove the skin first.
White Chili Special
Barbara McGinnis
Jupiter, FL
Makes 10 servings
Prep. Time: 45 minutes
Soaking Time: overnight, 12 hours
Cooking Time: 5-12 hours
Ideal slow cooker size: 5-qt.
1 lb. large Great Northern beans, soaked overnight
2 lbs. boneless, skinless chicken breasts, cut up
1 medium onion, chopped
2 4½-oz. cans chopped green chilies
2 tsp. ground cumin
½ tsp. salt
14½-oz. can chicken broth
1 cup water
1. Put soaked beans in medium-sized saucepan and cover with water. Bring to boil and simmer 20 minutes. Discard water.
2. Brown chicken in fat-free cooking spray, in skillet.
3. Combine pre-cooked and drained beans, chicken, and all remaining ingredients in slow cooker.
4. Cover. Cook on low 10-12 hours, or high 5-6 hours.
Exchange List Values
• Starch 2.0
• Meat, very lean 3.0
Basic Nutritional Values
• Calories 258 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.0 gm)
• Cholesterol 55 mg
• Sodium 571 mg
• Total Carb 26 gm
• Dietary Fiber 9 gm
• Sugars 4 gm
• Protein 30 gm
Chicken Barley Chili
Colleen Heatwole
Burton, MI
Makes 10 servings
Prep Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 6 qt.
2 14½-oz. cans tomatoes
16-oz. jar salsa
1 cup quick-cooking barley, uncooked
3 cups water
14½-oz. can fat-free, low-sodium chicken broth
15½-oz. can black beans, rinsed and drained
3 cups cooked chicken, or turkey, cubed
15¼-oz. can whole-kernel corn, undrained
1-3 tsp. chili powder
1 tsp. ground cumin
sour cream, optional
shredded cheese, optional
1. Combine all ingredients except sour cream and cheese in slow cooker.
2. Cover. Cook on low 6-8 hours, or until barley is tender.
3. Serve in individual soup bowls topped with sour cream and shredded cheese.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Lean Meat 2.0
Basic Nutritional Values
• Calories 210 (Calories from Fat 20)
• Total Fat 2.5 gm (Saturated Fat 0.5 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 0.5 gm)
• Cholesterol 35 mg
• Sodium 565 mg
• Total Carb 30 gm
• Dietary Fiber 6 gm
• Sugars 5 gm
• Protein 19 gm
Mexican Rice and Bean Soup
Esther J. Mast
East Petersburg, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 4-qt.
½ cup chopped onions
⅓ cup chopped green bell peppers
1 garlic clove, minced
1 Tbsp. oil
4-oz. pkg. sliced or chipped dried beef
18-oz. can no-added-salt tomato juice
15½-oz. can red kidney beans, undrained
1½ cups water
½ cup long-grain rice, uncooked
1 tsp. paprika
½-1 tsp. chili powder
dash of pepper
1. Cook onions, green peppers, and garlic in oil in skillet until vegetables are tender but not brown. Transfer to slow cooker.
2. Tear beef into small pieces and add to slow cooker.
3. Add remaining ingredients. Mix well.
4. Cover. Cook on low 6 hours. Stir before serving.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 190 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.6 gm)
• Cholesterol 15 mg
• Sodium 796 mg
• Total Carb 30 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 12 gm
Note:
This is a recipe I fixed often when our sons were growing up. We have all enjoyed it in any season of the year. Serve the soup with a relish tray, cornbread, home-canned fruit, and cookies.
Bell peppers are flavorful and low in calories and carbohydrates. Enjoy them cooked or raw.
Chicken Tortilla Soup
Becky Harder
Monument, CO
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4- or 5-qt.
4 boneless skinless chicken breast halves
2 15-oz. cans no-salt-added black beans, undrained
2 15-oz. cans Mexican stewed tomatoes, or Rotel tomatoes
1 cup salsa of your choice
4-oz. can chopped green chilies
14½-oz. can no-added-salt tomato sauce
2 oz. (about 24 chips) tortilla chips
1 cup fat-free cheddar cheese
1. Combine all ingredients except chips and cheese in large slow cooker.
2. Cover. Cook on low 8 hours.
3. Just before serving, remove chicken breasts and slice into bite-sized pieces. Stir into soup.
4. To serve, put a handful of chips in each individual soup bowl. Ladle soup over chips. Top with cheese.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, very lean 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 263 (Calories from Fat 36)
• Total Fat 4 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.7 gm)
• Cholesterol 43 mg
• Sodium 793 mg
• Total Carb 29 gm
• Dietary Fiber 7 gm
• Sugars 9 gm
• Protein 28 gm
Southwest Chicken and White Bean Soup
Karen Ceneviva
Seymour, CT
Makes 6 servings
Prep Time: 15 minutes
Cooking Time: 4-10 hours
Ideal slow-cooker size: 3½ qt.
1 Tbsp. vegetable oil
1 lb. boneless skinless chicken breasts, cut into 1" cubes
1¾ cups fat-free, low-sodium chicken broth
1 cup chunky salsa
3 cloves garlic, minced
2 Tbsp. cumin
15½-oz. can small white beans, drained and rinsed
1 cup frozen corn
1 large onion, chopped
1. Heat oil in 10" skillet over medium to high heat. Add chicken and cook until it is well browned on all sides. Stir frequently to prevent sticking.
2. Mix broth, salsa, garlic, cumin, beans, corn, and onion in slow cooker. Add chicken. Stir well.
3. Cover. Cook 8-10 hours on low or 4-5 hours on high.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Lean Meat 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 220 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 1.0 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.5 gm)
• Cholesterol 45 mg
• Sodium 535 mg
• Total Carb 23 gm
• Dietary Fiber 6 gm
• Sugars 4 gm
• Protein 22 gm
Ham and Potato Chowder
Penny Blosser
Beavercreek, OH
Makes 5 servings
Prep. Time: 25 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
5-oz. pkg. scalloped potatoes
sauce mix from potato pkg.
1 cup extra-lean, reduced sodium, cooked ham, cut into narrow strips
4 tsp. sodium free bouillon powder
4 cups water
1 cup chopped celery
⅓ cup chopped onions
pepper to taste
2 cups fat-free half-and-half
⅓ cup flour
1. Combine potatoes, sauce mix, ham, bouillon powder, water, celery, onions, and pepper in slow cooker.
2. Cover. Cook on low 7 hours.
3. Combine half-and-half and flour. Gradually add to slow cooker, blending well.
4. Cover. Cook on low up to 1 hour, stirring occasionally until thickened.
Exchange List Values
• Starch 1.5
• Carbohydrate 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 241 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 0.2 gm)
• Cholesterol 21 mg
• Sodium 836 mg
• Total Carb 41 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 11 gm
Chicken and Ham Gumbo
Barbara Tenney
Delta, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
1½ lbs. boneless, skinless chicken thighs
1 Tbsp. oil
10-oz. pkg. frozen okra
½ lb. extra-lean, lower sodium ham, chopped
1½ cups coarsely chopped onions
1½ cups coarsely chopped green peppers
2 10-oz. cans no-added-salt cannellini beans, rinsed and drained
6 cups low sodium chicken broth
2 10-oz. cans diced tomatoes with green chilies
2 Tbsp. chopped fresh cilantro
1. Cut chicken into bite-sized pieces. Cook in oil in skillet until no longer pink.
2. Run hot water over okra until pieces separate easily.
3. Combine all ingredients but cilantro in slow cooker.
4. Cover. Cook on low 6-8 hours. Stir in cilantro before serving.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
• Meat, lean 4.0
Basic Nutritional Values
• Calories 385 (Calories from Fat 120)
• Total Fat 13 gm (Saturated Fat 3.1 gm, Polyunsat Fat 3.4 gm, Monounsat Fat 5.2 gm)
• Cholesterol 96 mg
• Sodium 879 mg
• Total Carb 28 gm
• Dietary Fiber 7 gm
• Sugars 10 gm
• Protein 38 gm
Variations:
1. Stir in ½ cup long-grain, dry rice with rest of ingredients.
2. Add ¼ tsp. pepper with other ingredients.
Easy Southern Brunswick Stew
Barbara Sparks
Glen Burnie, MD
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4-qt.
2 lbs. pork butt, visible fat removed
17-oz. can white corn
1¼ cup ketchup
2 cups diced, cooked potatoes
10-oz. pkg. frozen peas
2 10¾-oz. cans reduced-sodium tomato soup
hot sauce, optional, to taste
2. Cover. Cook on low 6-8 hours. Remove meat from bone and shred, removing and discarding all visible fat.
3. Combine all ingredients in slow cooker.
4. Cover. Bring to boil on high. Reduce heat to low and simmer 30 minutes. Add hot sauce if you wish.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 213 (Calories from Fat 61)
• Total Fat 7 gm (Saturated Fat 2.3 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.6 gm)
• Cholesterol 34 mg
• Sodium 584 mg
• Total Carb 27 gm
• Dietary Fiber 3 gm
• Sugars 9 gm
• Protein 13 gm
Asian Pork Soup
Judi Manos
West Islip, NY
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 5-qt.
½ lb. ground pork
2 garlic cloves, minced
2 medium carrots, cut into matchsticks
4 medium green onions, cut into 1" pieces
2 Tbsp. light soy sauce
½ tsp. gingerroot, chopped
⅛ tsp. pepper
2 14½-oz. cans chicken broth
2½ tsp. sodium-free chicken bouillon powder
2½ cups water
1 cup sliced mushrooms
1 cup bean sprouts
1. Cook meat with garlic in skillet until brown. Drain.
2. Combine all ingredients except mushrooms and sprouts in slow cooker.
3. Cover. Cook on low 7-9 hours or high 3-4 hours.
4. Stir in mushrooms and bean sprouts.
5. Cover. Cook on low 1 hour.
Exchange List Values
• Vegetable 1.0
• Meat, medium fat 1.0
Basic Nutritional Values
• Calories 97 (Calories from Fat 39)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.8 gm)
• Cholesterol 19 mg
• Sodium 486 mg
• Total Carb 6 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 8 gm
Variation:
For added flavor to the pork, add ⅛ tsp. five-spice blend to Step 1.
Cut the fat in at least one meal today.
Joy’s Brunswick Stew
Joy Sutter
Iowa City, IA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
1 lb. skinless, boneless chicken breasts, cut into bite-sized pieces
2 potatoes, thinly sliced
10¾-oz. can tomato soup
16-oz. can stewed tomatoes
10-oz. pkg. frozen corn
10-oz. pkg. frozen lima beans
3 Tbsp. onion flakes
¼ tsp. salt
⅛ tsp. pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 2 hours. Reduce to low and cook 2 hours.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, very lean 1.0
Basic Nutritional Values
• Calories 220 (Calories from Fat 21)
• Total Fat 2 gm (Saturated Fat 0.6 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.6 gm)
• Cholesterol 34 mg
• Sodium 480 mg
• Total Carb 33 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 18 gm
Variation:
For more flavor, add 1 or 2 bay leaves during cooking.