Spicy Steak and Beans (5 Points, 6 Points Plus)

Yields: 6 Servings

Ingredients

1 1/2 pounds Beef flank steak
1 can (14 oz) Chopped tomatoes and green chilis undrained
1 teaspoon Dried oregano
1 teaspoon Chili powder
1 teaspoon Ground cumin
1 teaspoon Garlic minced
1/4 teaspoon Salt
1/4 teaspoon Black pepper ground
1 can (15 oz) Pinto beans rinsed and drained
1/4 cup Bell pepper strips

Instructions
Place meat in slow cooker. In small bowl combine all the ingredients except the bell peppers and beans. Cover and cook on low for 7-9 hours or 3-4 hours on high. Stir in the beans and bell pepers. Cover and cook on high for 30 more minutes. Shred the meat before serving. Can be served over rice.

Nutrition Facts Per Serving:

• Servings: 6 servings
• Calories262
• Total Fat (g)8
• Saturated Fat (g)3
• Monounsaturated Fat (g)3
• Polyunsaturated Fat (g)0
• Cholesterol (mg)45
• Sodium (mg)452
• Carbohydrate (g)17
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)29
• Vitamin A (DV%)0
• Vitamin C (DV%)37
• Calcium (DV%)8
• Iron (DV%)18

Better Homes & Gardens: Diabetic Living Slow Cooker Meals

Chicken Brunswick Stew (6.5 points)

Yields: 9 Servings (size: 1 1/2 cups)

Ingredients

5 cups Onion chopped
6 each boneless chicken breast halves skinless
2 can (12 oz) Creamed corn
1 can (12 oz) Chicken broth fat free
1 bottle Chili sauce
1/4 cup Butter cut into small pieces
2 tablespoons Worcestershire sauce
2 tablespoons Cider Vinegar
2 teaspoon Black pepper ground
1/2 teaspoon Hot pepper sauce

Instructions
Place all the ingredients in the slow cooker and stir well. Cook on high for one hour. Reduce heat to low and cook for 6 hours. Remove the chicken, shred with 2 forks, and return it to the stew. Serve and enjoy!

Cooking Light: Slow Cooker

Three Bean Pot (3.5 points)

Yields: 6 Servings
Serving size = 1 cup

Ingredients

10 ounce Great Northern Beans rinsed and drained
10 ounce Pinto beans rinsed and drained
10 ounce Red kidney beans rinsed and drained
1 3/4 cups Stewed tomatoes chopped
1/2 cup Mushroom sliced
3/4 cup Onion chopped
1 cup Celery chopped
1 cup Carrots sliced
1/4 cup Bacon bits
1/8 teaspoon Black pepper
1/4 teaspoon Garlic minced

Instructions
Put in all the ingredients. Mix it up. Cover and cook low for 6 to 8 hours.

A Potful of Recipes

Cheesy Spinach-Artichoke Dip (3.5 Points, 4.5 Points Plus)

Yields 5 1/4 cups dip (serving size: 1/4 cup dip and about 6 pita wedges)

Ingredients

11 (6-inch) pita bread rounds
1/3 cup chopped sun-dried tomatoes packed without oil
1 cup boiling water
1 (14-ounce) can quartered artichoke hearts drained and coarsely chopped
1 (10-ounce) package frozen chopped spinach thawed, drained, and squeezed dry
1 (8-ounce) tub light cream cheese softened
1 (8-ounce) carton low-fat sour cream
3/4 cup grated Parmesan cheese
3/4 cup fat-free milk
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/2 cup diced onion
1/2 cup fat-free mayonnaise
1 tablespoon red wine vinegar
1/4 teaspoon freshly ground pepper

Instructions
1. Preheat oven to 350°.

2. Split each pita bread in half horizontally; cut each half into 6 wedges. Place pita wedges in a single layer on baking sheets; bake at 350° for 10 minutes or until toasted.

3. Combine sun-dried tomatoes and boiling water in a bowl; let stand for 1 hour or until soft.

4. Place artichokes and next 11 ingredients (through garlic) in a 3 1/2-quart electric slow cooker; stir well. Cover with lid; cook on low-heat setting 1 hour. Drain tomatoes; stir into dip. Cover and cook 1 hour. Serve warm with toasted pita wedges.

Nutritional Information

Calories: 166 (26% from fat)

Fat: 4.8g (sat 2.9g)

Protein: 7.6g

Carbohydrate: 22.9g

Fiber: 1.3g

Cholesterol: 14mg

Iron: 1.4mg

Sodium: 429mg

Cooking Light, OCTOBER 2004

Red Beans & Rice (7.7 points)

(From my new favorite cookbook; Cooking Light Slow Cooker)

Serving size: 1 cup bean mixture, 3/4 cup rice, 1 tbsp green onions
Yields: 4 Servings

Ingredients

3 cups Water
1 cup Red kidney beans dried
1 cup Onion chopped
1 cup Bell pepper chopped
3/4 cup Celery chopped
1 teaspoon Dried thyme
1 teaspoon Paprika
3/4 teaspoon Red pepper ground
1/2 teaspoon Black pepper
7 ounces Smoked turkey sausage thinly sliced
1 each Bay leaf
1/2 teaspoon Salt
3 cups Long grain rice cooked
1/4 cup Green onions chopped

Instructions
Combine the first 12 ingredients in a 2 quart electric slow cooker. Cover and cook on high for 5 hours. Discrad bay leaf; stir in salt. Serve over rice in individual bowls; sprinkle evenly with green onions.

Oriental Chicken Ginger (4.5 Points)

Ingredients

6 Chicken breast halves uncooked, cut up
1 cup Carrot diced
1/2 cup Onion minced
1/2 cup Low-sodium soy sauce
1/4 cup Rice vinegar
1/4 cup Sesame seeds
1 tablespoon Ginger
3/4 teaspoon Salt
1 teaspoon Sesame Oil
2 cups Broccoli Florets
1 cup Cauliflower

Instructions

Combine all ingredients except broccoli and cauliflower in slow cooker.
Cover. Cook on low 3-5 hours. Stir in broccoli and cauliflower and cook an additional hour.
Serve over rice.

Fix It and Forget It Lightly

Chicken Cacciatore (4 Points)

10 Servings

Ingredients

2 lbs uncooked boneless skinless chicken breasts
1 chopped bell pepper (I used Kroger's Recipe Beginnings Triple Pepper Blend)
1 chopped onion
12 oz. can chopped tomatoes
6 oz. can tomato paste
12 oz. can tomato sauce
1/2 tsp. dried oregano
1/2 tsp. dried basil (I used Trader Joe's frozen basil cubes)
1/2 tsp. garlic powder (I used Trader Joe's frozen garlic cubes)
1/2 tsp. salt
1/2 tsp. pepper

Instructions
1. Combine all ingredients in the slow cooker.
2. Cover. Cook on low 8 hours.
3. Serve over rice or pasta.

(Please note that this is only four points without the rice or pasta. It can also be gluten free if served over rice.)

adapted from Fix It and Forget It Lightly

Chicken Tortilla Soup (8 Points)

Yields: 8 Servings

Ingredients

4 boneless chicken breast halves uncooked
2 can (15 oz) Black beans undrained
1 can (15 oz) Low-sodium Mexican stewed tomatoes
1 cup Salsa
4 ounce Green chili chopped, undrained
Baked tortilla chips
2 cup Fat Free Cheese grated

Instructions
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 breast and slice into bite-size pieces. Stir into soup.
4. To serve, put a handful of ships in each individual soup bowl. Ladle soup over chips. Top with cheese.

Fix It & Forget It Lightly

Chicken and Sun-Dried Tomatoes (7 Points)

Yields: 8 Servings

Ingredients

1 tablespoon olive oil
3 pounds Chicken breast cut into 8 servings
2 cloves Garlic minced
1/2 cup White wine
1 1/2 cups Chicken Stock fat-free, low sodium
1 teaspoon Dried basil
1/2 cup Sun-dried tomatoes cut into slivers

Instructions
1. Heat oil in skillet. Add several pieces of chicken at a time. Brown evenly.
2. Transfer chicken to slow cooker as it finishes browning.
3. Add all ingredients except the sun-dried tomatoes to the skillet. Bring to a boil. Scrape up any bits fromthe bottom of the pan.
4. Pour over chicken. Scatter tomatoes over the top.
5. Cover and cook on low 4-6 hours.

Fix It and Forget It Lightly

Pulled Pork (4 Points, 4 Points Plus)

Ingredients

1 can (12 oz) Diet Coke
1 large Pork Tenderloin
1 Onion chopped
1 cup Ketchup
1 teaspoon Garlic powder
1 package Rolls

Instructions

Put all the ingredients in a crock pot. Cook on high for 4-5 hours. Pull the pork apart and place it on a bun or roll. Enjoy!

4 pts for the pork. The roll needs to be calculated separately.

Crock Pot Chicken Jambalaya (7 Points)

(Serves 6)
Ingredients

1 lb. boneless, skinless chicken breast uncooked, cubed
3 cups fat free chicken broth
3/4 cups water
1 -1/2 cups uncooked brown rice
4 oz. reduced fat smoked turkey sausage diced
1/2 cup celery thinly sliced
1/2 cup onion chopped
1/2 cup green pepper chopped
2 tsp Cajun seasoning
2 garlic cloves minced
1/8 tsp hot pepper sauce (optional)
1 bay leaf
1 can (14-1/2 oz.) no-salt diced tomatoes, undrained

Instructions

In a large nonstick skillet, sauté chicken 2-3 minutes.
Stir together remaining ingredients in slow cooker.
Add sautéed chicken.
Cover. Cook on high 6 hours.

(from Fix It and Forget It Lightly)

Slow Cooker Beef Enchiladas (7 Points)

(Serves 6)

Ingredients

1 pound ground beef, extra lean
1 cup chopped onion
1/2 cup chopped green pepper
1 can black beans
1 can diced tomatoes and green chilies undrained
1 small Tomato soup
1 pkg enchilada sauce (dry mix) (taco sauce mix works well too)
1/3 cup water
1/2 teaspoon salt
1/4 teaspoon pepper
4 Ounces shredded low fat cheese
6 flour tortillas (2 points each)

Instructions

In a skillet, cook beef, onion and green pepper until beef is browned. Drain. In a bowl, add all other ingredients except for the tortillas and stir. In a crockpot, layer about 3/4 beef mixture, then a tortilla. Repeat layers with all 6 tortillas. Cover and cook on low for 5-7 hrs or until heated through. (you can also cut up tortillas and stir into mixture)