Sausage and Cabbage Stew
8 oz pork sausage, cooked and drained
2 c. shredded potatoes
4 c. shredded cabbage
14.5 oz can fat free chicken broth
1 c. water
Salt and black pepper to taste
Combine all ingredients in 3 quart slow cooker. Cook on high 3-4 hours.
Yield: 4 servings. Per serving = 377 Calories; 25g Fat (56.7% calories from fat); 16g Protein; 27g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol; 709mg Sodium
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
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.
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
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.
Don’t over cook. The chicken will dry out and the flavor will be off.
Chipotle Chicken Stew
2 TB diced onion
1 lb boneless, skinless chicken breasts, frozen
2 c. fat free chicken broth
½ c. diced zucchini
15 oz can black beans, rinsed & drained
¼ c. diced green chilies
1 chipotle pepper, finely chopped, with adobo sauce
½ tsp dried chipotle chili powder
1 TB taco seasoning
11 oz Mexicorn
½ tsp smoked cumin
Combine all ingredients in 3 quart slow cooker. Cook on high 6-8 hours. Shred chicken before serving.
Yield: 5 servings. Per serving (about 1 cup)= 178 Calories; 3g Fat (12.0% calories from fat); 27g Protein; 15g Carbohydrate; 2g Dietary Fiber; 55mg Cholesterol; 470mg Sodium.