Category Archives: Stew

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Slow Cooker Taco Lentil Soup

Hubby went back for thirds!  I think lentils are a great way to bulk up a dish without adding WW points.  Good fiber.

lentilchili

 

 

Taco Lentil Soup

garlic powder
1 red bell pepper, diced
1/2 c. diced onion
1 jalapeno, seeded and diced
1 lb ground beef, 90% fat free
1 tsp garlic powder
1 c. lentils, rinsed

1 (14 oz) can diced tomatoes

10 oz can tomatoes with green chilies

14 oz can veggie broth

15 oz can black beans, rinsed and drained

2 TB chili powder

1 TB cumin

1 tsp dried oregano

1 tsp smoked paprika

1/2 tsp onion powder
1/2 tsp cayenne
salt, to taste
fresh ground black pepper, to taste
1 c. roasted corn

Spray a medium skillet with cooking spray. Over med-high heat cook peppers and onion. Add ground beef and garlic powder. Transfer to 5 quart slow cooker. Add remaining ingredients and water to desired thickness. Cook on low 7-8 hours.

Yield: 5 servings

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Curried Chicken and Vegetable Stew

I thought this was delicious!

Curried Chicken and Vegetable Stew
12 oz frozen boneless, skinless, chicken thighs
2 c. fat free chicken broth
12 oz frozen cauliflower
3 tsp curry powder
1/2 tsp crushed red pepper flakes
15 oz can garbanzo beans, drained
4 oz diced pimientos, undrained
3 TB diced onion
1 c. shredded carrots
dash salt
1 c. unsweetened coconut milk

Combine all ingredients, except coconut milk, in 3 quart slow cooker (wouldn’t hurt to use a 5 quart though). Cook on high 5 to 6 hours or on low 8-10 hours. Add coconut milk and serve.
Yield: 5 servings. Per serving (about 1 1/2 cups)=213 Calories; 5g Fat (17.2% calories from fat); 22g Protein; 27g Carbohydrate; 6g Dietary Fiber; 52mg Cholesterol; 634mg Sodium.

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Jamaican Brown Stew Chicken

Yummy stew!

Jamaican Brown Stew Chicken
1lb boneless, skinless chicken thighs
1 lime or 1/4 cup lime juice
1 tsp onion powder
Dash garlic powder
2 TB hot chili sauce
1 tsp dried thyme
2 tbsp low sodium soy sauce
Cooking spray
1 c. shredded carrot
2 tsp cornstarch
1 1/2 cups unsweetened light coconut milk
1/4 tsp kosher salt

Combine lime juice, onion powder, garlic powder, chili sauce, thyme and soy sauce. Pour over chicken, cover and marinate at least one hour. Spray large saucepan with cooking spray. Cut chicken into small pieces and add to saucepan. Lightly brown the chicken on medium-high heat. When browned on all sides, pour the marinade over the chicken and add the carrots. Stir and cook over medium heat for 10 minutes. Mix cornstarch and coconut milk and add to stew, stirring constantly. Reduce heat to low and cook an additional 20 minutes or until tender, add salt to taste.
Yield: 3 servings. Per serving= 213 Calories; 8g Fat (30.7% calories from fat); 28g Protein; 11g Carbohydrate; 2g Dietary Fiber; 115mg Cholesterol; 920mg Sodium.