More for your crock pot....
Asian Spiced Chicken and Beans
1/2 Cup dry packaged Navy Beans or 1(15 ounces) can Navy Beans, rinsed and drained.
1/2 Cup dry packaged Red Beans or 1(15 ounce) can Red beans, rinsed and drained.
1 pound boneless skinless chicken breasts, cut into 1/2 inch cubes.
3 large carrots, diagonally sliced
2 to 3 teaspoons minced garlic, to taste
2 to 3 teaspoons minced ginger root or 1 to 2 teaspoons ground ginger, to taste
1 (14 1/2 ounces) can reduced-sodium fat-free chicken broth
2 Tablespoons cornstarch
1/2 Teaspoon crushed red pepper
2 to 3 Tablespoons reduced sodium soy sauce
4 Cups cooked rice
Sliced green onions and tops, and peanuts for garnish
If using dry beans, in a large saucepan, place dry beans and cover with 2 inches water; heat to boiling; let boil, uncovered for 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse beans. Place soaked OR canned beans, chicken, carrots, garlic, ginger and 1 1/4 cups of the chicken broth in slow cooker; stir well. Cover and cook on low until beans are tender about 5 1/2 to 6 hours.
Turn slow cooker to high. Combine cornstarch with remaining 1/2 cup broth and stir into mixture in cooker; stir in crushed red pepper. Cover and coo****il thickened, about 30 minutes. Stir in soy sauce. Serve over rice; sprinkle with green onions and peanuts.
Makes 6 servings, about 1 1/2 cups each.
Per serving: Calories: 375 Fat: 3g Fiber: 10g Carbs: 56g Sodium: 285mg Protein: 30g Chol: 46mg
Beef Tips in Mushroom Sauce 2 pounds lean chuck - cut in 1 - 3/4 inch pieces 1 can 98% fat free cream of mushroom soup 1 pkg. onion soup mix 1 can sugar free sprite or 7up
Put meat in crock pot. Pour soup & onion soup mix over meat. Add Sugar Free Sprite/7up. Cook in crock pot all day on low (or high for at least 4 hours). Turn off and let sit for 30 minutes before serving. Also good to add veggies to.
Makes 8 servings I added canned sliced mushrooms (drained) and served over rice.
Chili Pasta Bake Makes 7 (1 cup) servings
1 1/2 lbs. lean ground beef 1 cup chopped onion 2 (14 oz.) cans tomatoes with juice, mashed 2 tsp. chili powder 1/2 tsp. dried whole oregano 7.5 oz. tomato juice 1 tsp. Salt 1/4 tsp. Pepper 1 1/4 cups uncooked elbow macaroni 1 cup grated Monterey Jack (or med. Cheddar) cheese
Scramble-fry ground beef in nonstick frying pan until browned. Drain well. Transfer to 3 1/2 qt. slow cooker. Add nest 8 ingredients. Stir. Cover. Cook on low for 5-7 hrs. or on HIGH for 2 1/2-3 1/2 hrs. Sprinkle cheese over top. Cook on HIGH for 10-15 min. until cheese is melted.
Per serving: 329 cal , 14 g fat, 904 mg sod, 28g prot, 25 g carb
Beef Tips in Mushroom Sauce 2 pounds lean chuck - cut in 1 - 3/4 inch pieces 1 can 98% fat free cream of mushroom soup 1 pkg. onion soup mix 1 can sugar free sprite or 7up
Put meat in crock pot. Pour soup & onion soup mix over meat. Add Sugar Free Sprite/7up. Cook in crock pot all day on low (or high for at least 4 hours). Turn off and let sit for 30 minutes before serving. Also good to add veggies to.
Makes 8 servings I added canned sliced mushrooms (drained) and served over rice.
Chili Pasta Bake Makes 7 (1 cup) servings
1 1/2 lbs. lean ground beef 1 cup chopped onion 2 (14 oz.) cans tomatoes with juice, mashed 2 tsp. chili powder 1/2 tsp. dried whole oregano 7.5 oz. tomato juice 1 tsp. Salt 1/4 tsp. Pepper 1 1/4 cups uncooked elbow macaroni 1 cup grated Monterey Jack (or med. Cheddar) cheese
Scramble-fry ground beef in nonstick frying pan until browned. Drain well. Transfer to 3 1/2 qt. slow cooker. Add nest 8 ingredients. Stir. Cover. Cook on low for 5-7 hrs. or on HIGH for 2 1/2-3 1/2 hrs. Sprinkle cheese over top. Cook on HIGH for 10-15 min. until cheese is melted.
Per serving: 329 cal , 14 g fat, 904 mg sod, 28g prot, 25 g carb
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