SWISS STEAK

 

3 lb round steak, trim off fat

1/3 cup white whole-wheat or garbanzo bean flour
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp basil
1 garlic clove, minced
3 tbsp coconut or olive oil
1 large yellow onion, sliced
1 large green bell pepper, sliced lengthwise
1 can salt-free stewed tomatoes
water

Cut steak into 6 to 8 serving-size pieces; sprinkle with the basil, salt and pepper; dredge through the flour.

Heat oil in a large skillet over medium heat and brown the meat on both sides. Transfer meat to at least a 4-quart size slow cooker.

In the same skillet, brown the onion, garlic, and bell pepper; add the tomatoes and bring to a boil. Pour tomato mixture over the steak in the cooker. Add enough water to cover the steak.

Place lid on cooker and cook on low for 6 to 8 hours or until meat is tender.

Yield: 6 to 8 servings.
Per serving: Approximately 296 calories, 13 g (3 g sat) fat, 11 g carbs, 33 g protein
Diabetic Exchanges: 2 vegetable 4 lean meat, .5 fat

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ARTICHOKE CHEESE DIP II

1 lb shredded mozzarella cheese

1 cup grated Parmesan cheese
1 cup mayonnaise
1 cup artichoke hearts, drained, chopped
1 red bell pepper, seeded & chopped fine
2 garlic cloves, minced
dash of freshly ground black pepper

Place all the ingredients in a crock pot or slow cooker; mix together thoroughly.  Place cover on cooker and cook on high setting for 1 hour.

Serves approximately 15 people

CHICKEN-VEGETABLE-NOODLE SOUP

 

2 medium onions, chopped

5 medium carrots, sliced
2 celery stalks, sliced
1 (2-3 lbs) whole chicken
1 cup noodles, cooked just until until starting to get tender, drained
2 tbsp dried parsley
1 tsp salt
1/4 tsp black pepper
dash of garlic powder
1 tbsp fresh Italian parsley, minced
2 tbsp lemon juice

Combine the onions, carrots,  and celery in the slow cooker or crockpot.  Add the noodles and the chicken.  Combine the dried parsley, salt, pepper, and garlic powder and sprinkle over all.  Place lid on cooker and cook on low for 6 to 8 hours or on high for 2 to 3 hours. 

Carefully remove the chicken from the cooker and place on a large plate.  Allow to cool slightly then remove the chicken from the bones.  Return the chicken meat to the cooker; discard bones.  Cover and cook for another 30 minutes on high.

Before serving, skim any fat from the soup, add the Italian parsley and the lemon juice.

Serves 6 to 8.

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HOT DOG SLOPPY JOES

 

8 to 10 hot dogs cut-up into 1-inch pieces

1 can (15-oz) chili beans
1 can (6-oz) tomato paste
1/4 cup ketchup
1 small green bell pepper, chopped
1 small onion, chopped fine
1 tsp prepared mustard
1 tbsp brown sugar
1/2 tsp salt, optional
1/2 tsp chili powder
1 cup shredded cheddar cheese, optional
hot dog or hamburger buns

Place all the ingredients except the cheese and buns in a crock pot or slow cooker; stir to combine well.  Place lid on cooker and cook on low setting for 6 to 8 hours or on high for 3 to 4 hours.  Approximately 10 minutes before serving, if using, stir in the cheese to melt slightly.  Serve on the buns.

Yield: 6 sandwiches

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TURKEY BREAST WITH HERBS

 

1 (approx. 4 lb) turkey breast

1/8 cup butter, softened
1/4 cup fresh sage, minced
1/4 cup fresh tarragon, minced
1 tsp freshly ground black pepper
1/2 tsp salt
2 garlic cloves, minced
1 1/2 tbsp cornstarch

Make a rubbing compound by mixing the butter, sage, tarragon, pepper, salt, and garlic together in a small bowl.  Using your hands, rub this compound all over the turkey breast.

Place the turkey in a crock pot or slow cooker and place lid on the cooker.  Cook on low setting for 8 to 10 hours or on high setting 4 to 5 hours.

Remove the turkey from the cooker and place on a serving platter with elevated sides; set aside.

With the cooker on high setting, slowly whisk the cornstarch into the cooking liquid.  When the sauce is thickened and smooth, pour over the turkey, slice and serve.

Yield: 8 servings

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CHOCOLATE MOCHA BREAD PUDDING

 

1 cup butter

1/4 cup granulated sugar
1 tsp ground cinnamon
4 large eggs
1 1/2 cups chocolate milk
1/4 cup strong black coffee
1/2 cup currants
1/2 cup raisins, optional
1/2 cup chocolate chips
1 cup toasted, chopped pecans
4 cups state white bread, cut into cubes or bite-size pieces

In large mixer bowl, beat the butter, sugar, and cinnamon using mixer.  Add the eggs and beat until fluffy.  Mix in the milk, coffee, currants, and raisins, if using.  Using a large spoon or silicone spatula to fold in the chocolate chips, pecans, and bread cubes.

Lightly grease, or spray with a nonstick cooking spray, the crock pot or slow cooker.  Add lid and cook on low setting for 5 to 6 hours or on high for about 3 hours.

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SLOW-COOKED CHICKEN CONTINENTAL

1 pkg dried beef
8 boneless skinless chicken breasts
8 slices bacon
1/4 cup sour cream
1/4 cup all-purpose flour
1 can undiluted cream of mushroom soup
1 small can mushroom stems & pieces, drained; optional

Spray the bottom of the crockpot or slow cooker with nonstick cooking spray and turn cooker on high.  Arrange the dried beef over the bottom of the pot.  Wrap each of the chicken breasts with a strip of the bacon; arrange over the beef.  Top with the mushroom stems and pieces, if using.

In a small bowl, blend the flour into the sour cream.  Add the soup to the sour cream/flour mixture and stir with a whisk until smooth and thoroughly combined; pour over the chicken.  Place lid on the cooker and reduce heat to low, cooking for 8 to 10 hours or leave cooker on high for 4 to 5 hours.

This is a good recipe to serve over hot buttered noodles with a salad for an easy meal.

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CROCK-POT CHICKEN AND CARROTS

1 whole chicken, cut-up
6 carrots, cut into chunks
1 large yellow onion, cut into eights
1 can cream of chicken soup
1/3 soup can of water (or white wine, if preferred)
Brown rice for serving, optional

Layer the carrots, onion, and chicken pieces in the crock-pot (or slow cooker).  In a small bowl combine the soup and the water until smooth.  Pour the soup mixture over the chicken and vegetables.  Place lid on cooker and cook on low 8 - 10 hours.  Remove the chicken from the cooker and remove the skin and bones.  Shred chicken into large pieces and return to cooker.  Stir well to combine the chicken with the carrots and onion.  Season with salt and pepper to taste.

Serve over the brown rice, if desired.

Serves 4 to 6

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BEEF, SAUSAGE, CHEESE DIP

  

1 lb lean ground beef

1 lb Italian sausage
1 lb Velveeta or similar cheese product (I like the Mexican-blend Velveeta)

Turn cooker on low setting.

In a large skillet combine the ground beef and Italian Sausage, brown, stirring to break up; drain well in a colander.

Into a large microwave safe bowl, cube the cheese; add the drained meat.  Microwave on high for two minutes.  Stir well to melt all the cheese and blend the mixture.

Pour the mixture into the crock pot or slow cooker that is being preheated to keep warm for serving.

Serve with corn chips, tortilla chips, fresh veggies, etc.

 

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RASPBERRY-RHUBARB COMPOTE

3 cups sliced fresh rhubarb (or thawed frozen rhubarb)

3/4 cup water
1/3 cup granulated sugar
1/4 cup honey
1 tbsp quick-cooking tapioca
2 containers (6-oz each) fresh raspberries
grated zest of 1 lemon
1 tbsp finely chopped crystalized ginger
1/2 tsp cinnamon
1/2 tsp vanilla extract

Combine the rhubarb, water, sugar, honey, and tapioca in a slow cooker or crockpot.  Press the mixture down to form an even layer.  Place lid on cooker and cook about 2 1/2 hours on high setting or 5 hours on low setting, or until the rhubarb is tender.

Approximately 35 minutes before the end of the cooking time, stir in the raspberries, lemon zest, ginger, and cinnamon.  Replace lid and cook on high until the mixture begins to simmer and the raspberries are tender.  This will take about 30 minutes.

Before serving, stir in the vanilla until well blended.

Yield: 4 servings of approximately 3/4 cup
Per serving: 191 cal, 0 g fat, 0 mg chol, 8 mg sodium, 49 g carbs, 2 g protein, 206 mg calcium
WW Points = 3

NOTE:  This is a recipe from Weight Watchers.

BLACK AND WHITE BEAN CHICKEN CHILI

 

1 lb chicken tenders or boneless skinless breasts, cut into bite-size pieces
1 cup coarsely chopped onion
1 can Great Northern Beans
1 can Black Beans
1 can Mexican-style stewed tomatoes, with juice
2 tbsp chili powder

Spray a large saucepan or Dutch oven with nonstick cooking spray and heat over medium heat until hot.  Add the chicken and onion; cooking and stirring for 5 minutes or until the chicken is browned.

Combine the cooked chicken, onion, beans, tomatoes, and chili powder in a slow cooker or crockpot.  Cover and cook on low setting for 4 to 4 1/2 hours.

To serve, pile on your favorite chili toppings, if desired.

Yield: 4 to 6 servings

McCormick's file photo

TURKEY TACOS

 

1 lb ground turkey (read label and watch fat content)

1 medium onion, chopped
1 can (6-oz) tomato paste
1/2 cup chunky salsa
1 tbsp chopped cilantro
1/2 tsp salt
8 taco shells
1 tbsp butter
1 tbsp flour
1/4 tsp salt
1/3 cup milk
1/2 cup sour cream
Ground red pepper, optional

Over medium heat brown turkey and onion in a large skillet that has been sprayed with nonstick cooking spray.  Transfer brown mixture to a slow cooker or crockpot.

To the turkey in the cooker add the following: tomato paste, salsa, cilantro, and salt.  Place lid on cooker and cook on low 4 to 5 hours.

Spoon 1/4 cup of the hot turkey mixture into each of taco shells; keep warm.

Melt the butter in a small saucepan over low heat; stir in the flour and the 1/4 teaspoon of salt.  Slowly stir in the milk.  Cook the mixture over low heat until thickened.  Remove from the heat.

Combine the sour cream and red pepper, if using, in a small bowl then stir into the milk mixture.  Return to the heat and cook for about a minute, stirring constantly.  Spoon the mixture over the taco filling.

Yield: 8 tacos

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HAM AND RICE STUFFED BELL PEPPERS

6 small to medium green bell peppers

approximately 1 lb ground ham
1/3 cup raw rice
2/3 cup water
1/2 cup chopped onion
1/2 tsp salt
1 + 1/4 cup ketchup, divided
1/2 cup water
4 carrots, peeled and cut into 3-inch pieces

Cut off tops and clean out peppers; rinse and drain well.  Sprinkle a little salt into the cavity very lightly. 

In a medium bowl combine the ground ham, rice 2/3 cup of water, onion, salt, and 1/4 cup of the ketchup; mix well.  Stuff this mixture into the peppers filling each about 2/3 full.  Arrange peppers in the crockpot or slow cooker, stacking if necessary.  Use the carrot pieces to help support the peppers.  Mix the cup of ketchup with the 1/2 cup of water; pour into the cooker.  Cover cooker and cook on high setting for 3 hours on or low setting for 6 to 8 hours.

To serve, pour the tomato sauce over the peppers.

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GROUND CHICKEN & WHITE BEAN CHILI

 

1 lb lean ground chicken
3 cups coarsely chopped celery
1 can (16-oz) whole tomatoes, undrained, coarsely chopped
1 can (15.5-oz) Great Northern beans
1 1/2 cup coarsely chopped onions
1 cup chicken broth
4 tsp chili powder
3 garlic cloves, minced
1 1/2 tsp ground cumin
3/4 tsp ground allspice
3/4 tsp ground cinnamon
1/2 tsp pepper

Spray a large skillet with nonstick cooking spray; heat over high heaT until hot.  Add the ground chicken and cook, stirring, until browned.  Transfer the chicken to a slow cooker or crockpot; add the remaining ingredients.  Stir the mixture well.  Place lid on cooker and cook on low setting for approximately 6 hours until the chicken is cooked through and the celery is tender.

Yield: 6 servings

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CHICKEN AND WILD RICE SOUP WITH ASPARAGUS AND PEAS

2 tbsp extra-virgin olive oil, divided

1 1/4 lb bone-in chicken thighs, skin removed

7 garlic cloves, divided

6 cups unsalted chicken broth

1 medium leek, white and pale green parts only, sliced

1 large carrot, halved lengthwise and sliced 1/4-inch thick

1/2 cup wild rice

1 1/4 tsp kosher salt

3/4 tsp freshly ground black pepper

8-oz asparagus, trimmed and cut into 1-inch pieces

1 1/2 cups peas, fresh or frozen (thaw if frozen)

1 tbsp chopped fresh parsley

1 tsp chopped fresh chives

1 tbsp lemon juice

8 1/2-inch-thick slices whole-wheat baguette, toasted

Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Add chicken and cook, turning once, until deep golden brown (about 5 minutes). Transfer to a 5 to 6-quart slow cooker.

Finely chop 6 of the garlic cloves and add to the cooker along with the broth, leek, carrot, rice, salt and pepper. Cover and cook 3 hours on high or 6 hours on low until the chicken is cook through and the rice is tender.

Transfer chicken to a cutting board and shred into bite-size pieces; discard bones.

Add the asparagus and peas to the cooker and cook on high, uncovered, until the veggies are tender 15-20 minutes. Stir in the chicken, parsley, chives and lemon juice.

Halve the remaining garlic clove and rub cut sides over both sides of the toast. Drizzle with the remaining tablespoon of olive oil. Serve with the soup.

Yield: 8 servings

My version of an old Living Well recipe.

This is their photo.

SPANISH CHICKEN

3 to 4 lb chicken, cup up

salt & pepper to taste
1/4 tsp paprika
1/4 tsp garlic salt
1 can (6-oz) tomato paste
1/2 can (6-oz) beer
1 small jar (3/4-cup) stuffed olives with liquid

Wash chicken and cut-up.  Season with salt, pepper, paprika, and garlic salt.  Place the chicken into the crock pot or slow cooker.

Mix the tomato paste with the beer and pour over the chicken.  Add the olives and liquid.  Place lid on cooker and cook on low setting for 7 to 9 hours.

To serve:  Serve the chicken over hot buttered rice.

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BEEF BRISKET DINNER

5 lb brisket, well-trimmed
1 large onion, chopped
1 large carrot, chopped
2 tsp salt
1 bay leaf
1 cup water
1/2 tsp thyme
1 lb tiny onions, peeled
6 medium-size carrots, cut into strips about 1/4-inch thick

Place about a third of the onion over the bottom of the slow cooker or crockpot.  Cut brisket if half or fit into the cooker over the onion.  Add the remaining onion, chopped carrot, salt, bay leaf, water and thyme.  Place lid on cooker and cook on low setting for 10 to 12 hours.  Gently lift the brisket from the stock supporting with a large spatula; keep warm.  Add the tiny onions and the carrots to the stock in the cooker.  Change setting to high and cook 1 to 2 hours until the carrots are tender.

To serve, remove the veggies from the cooker using a slotted spoon.  Place the brisket on serving platter and place the veggies around the meat.

 

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CROCKPOT/SLOW COOKER PARTY MIX

 Yes, you can even make party mix in your crockpot or slow cooker!

3 cups of rice cereal squares
2 cups O-shape cereal
2 cups bite-size shredded wheat cereal
1 cup peanuts or pecans
1 cup thin pretzel sticks, broken in half
1/2 cup butter, melted
4 tbsp Worcestershire sauce
1 dash hot pepper sauce
1/2 tsp seasoned salt
1/2 tsp garlic powder
1/2 tsp onion powder

Combine the three cereals, nuts, and pretzels in the cooker.  In a small bowl combine the butter, Worcestershire sauce, hot pepper sauce, and the seasonings, stirring together to mix well; pour over the cereal mixture in the cooker.  Toss the mixture lightly to coat all the ingredients.  DO NOT PUT A LID OVER THE COOKER!  Cook mixture on high for 2 hours or on low for 2 to 6 hours.  Stir every 30 minutes.  Cool and store in an airtight container.

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CREAMY GARLIC SWISS STEAK

2 lbs round steak, 3/4-inch thick

salt to taste
pepper to taste
1 onion, sliced thin
1 can cream of mushroom soup
1/2 soup can of water
1 garlic clove, minced

Cut the steak into serving-size pieces and season to taste with the salt and pepper.

Layer half the onion slices in the bottom of the crockpot or slow cooker; top with the steak pieces.  Layer the remaining onion slices over the steak.

In a bowl whisk together the mushroom soup, water, and garlic until smooth.  Pour the soup mixture over the ingredients in the cooker.  Place the lid on the cooker and cook on high for approximately 1 hour.  Lower the heat to low and cook 8 up to 10 hours.

To serve place the meat on platter and spoon cooking sauce over the top.

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BAVARIAN RED CABBAGE

1 small head red cabbage, coarsely sliced
1 medium onion, chopped
3 tart apples, cored and quartered
2 tsp salt
1 cup hot water
1 1/2 tbsp granulated sugar
1/2 cup vinegar
3 tbsp bacon drippings (or butter, if you prefer)

Place the above ingredients into the crock pot or slow cooker in the order listed above.  Place the lid on the cooker and cook on low heat setting for 8 to 10 hours or 3 to 4 hours on high.  Before serving, stir well.

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HAM, POTATO AND CORN CASSEROLE

 

1/4 cup butter

1/2 small green  or red bell pepper, chopped
1/4 cup flour
1/2 tsp paprika
1/2 tsp salt
1/4 tsp freshly ground black pepper
1/8 tsp ground thyme
1/8 tsp marjoram
1/2 tsp dry mustard
2 cups milk
1 can (8-oz) cream-style corn
2 cups diced cooked potatoes
1 medium onion, chopped
2 cups diced cooked ham
1 cup shredded sharp Cheddar cheese

In a 2-quart saucepan melt the butter; add bell pepper and saute until starting to get tender.  Stir in the flour, paprika, salt, pepper, thyme, marjoram, and dry mustard.  Gradually stir in the milk; cook until thick.  Pour the mixture into the crockpot or slow cooker and add the corn, potatoes, onion, ham, and cheese. Stir together to blend.  Add lid to the cooker and cook on low setting for about 8 hours.

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CHILI-CHEESE DIP

1 lb lean ground beef, browned and drained

1 lb processed American cheese, cut into small pieces
1 can (approx. 10-oz) tomatoes with green chilies
2 tsp Worcestershire sauce
1/2 tsp chili powder

Place all the ingredients into the crockpot or slow cooker and stir well.  Place lid on cooker and cook on high for 1 hour, stirring at end of cooking time to be sure all the cheese has completely melted.  May be served immediately or kept on low for up to six hours.

Serve with tortilla or corn chips.

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APPLE STREUSEL CAKE

1 (16-oz) pkg pound cake mix

1 can (14-oz chunky apple pie filling
1/4 cup brown sugar
1 tbsp all-purpose flour
1/4 cup finely chopped walnuts
2 tsp cinnamon

Grease well and lightly flour the stoneware of a crockpot or slow cooker; set aside.

Prepare pound cake according to the package directions.  Pour the batter into the prepared stoneware.

In a medium bowl combine the apple pie filling, brown sugar, flour, walnuts, and cinnamon; pour over the batter.

Place the lid on the cooker and cook on high 3 to 4 hours.

May be served warm or cold.

Yield: 10 servings

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BREAD DRESSING

 

1 cup butter

2 cups chopped onion
2 cups chopped celery
1/4 cup coarsely chopped parsley
2 cans (8-oz) mushrooms, drained
12 to 13 cups dry bread cubes
1 tsp poultry seasoning*
2 well-beaten eggs
1 1/2 tsp salt*
1 1/2 tsp sage*
1 tsp dried thyme*
1/2 tsp black pepper
1/2 tsp marjoram, optional*
3 to 5 cups chicken or turkey broth

Melt the butter in a skillet; saute the onion, celery, parsley, and mushrooms. 

Place the bread cubes in a very large heat-proof bowl.  Pour the butter/vegetable mixture over the bread crumbs.  Add the poultry seasoning, salt, sage, thyme, pepper, and marjoram, if using; toss together well to blend in the seasonings.  Pour in enough broth to moisten to your desired amount of moisture.  Add the well-beaten eggs and mix very well.

Lightly spray the crockpot or slow cooker with nonstick cooking spray.  Pack the dressing into the cooker.  Place lid on cooker and cook on high for approximately 45 minutes.  Reduce the heat to low setting and cook for 4 to 8 hours.

*Omit if using packaged stuffing mix.

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PORK POT ROAST

4 lb loin end pork roast

salt and pepper to taste
1 garlic clove, sliced
2 medium onions, sliced
2 bay leaves
1 whole clove
1 cup hot water
2 tbsp soy sauce

Rub the meat with the salt and pepper.  Make small slits in the meat and poke the garlic slices into the slits.  Place roast on broiler pan and broil 20 minutes to remove excess fat.

Place half the onion slices on the bottom of the slow cooker or crockpot.  Add the browned roast, remaining onion, and all remaining ingredients.  Cover cooker and cook on high setting for 1 hour.  Reduce the heat to low and cook approximately 10 hours.

Remove the roast from the cooker to a serving platter.

Make a gravy by blending 2 tablespoons of cornstarch with 2 tablespoons cold water until smooth.  Set cooker temperature on high and pour the cornstarch mixture into the cooker liquid.  Stir well to keep from lumping and allow to come to a boil.  Boil about 15 minutes or until thickened.

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1-2-3-4 CASSEROLE

 

1 lb 90% lean ground beef

2 onions, sliced
3 carrots, sliced thin
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 cup cold water
1/2 tsp cream of tartar
4 medium-size potatoes, unpeeled and sliced thin
1 can (14.5-oz) 98% fat-free cream of mushroom soup
1/4 cup fat-free milk
1/2 tsp salt
1/8 tsp pepper

Lightly spray a 4-quart slow cooker with nonstick cooking spray. Layer in the following order: ground beef, onions, carrots, 1/2 teaspoon of salt and the 1/4 teaspoon of pepper.

Dissolve the cream of tartar in the water in a bowl large enough to hold the potatoes. Place the potatoes in the water and toss to wet all; drain.

Combine the soup and milk; toss with the potatoes. Add the remaining salt and pepper. Layer potatoes over the other ingredients in the slow cooker.

Place lid on cooker and cook on low for 7 to 9 hours.

Yield: 8 servings

Per serving: 216 calories, 7 gr fat (2.5 sat), 24 g carbs, 15 gr protein, 6 gr sugar, 3 gr fiber

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DOWN HOME PORK BARBECUE

 

2 sliced onions

4 to 5 lb pork roast
5 whole cloves
2 cups water
1 bottle (16-oz) barbecue sauce
1 chopped onion

Place half the sliced onions in the bottom of slow cooker or crockpot.  Add the pork, cloves, and water.  Place the other half of the sliced onions over the top of other ingredients.  You want the pork to cook between two layers of onions. 

Place lid on cooker and cook overnight or about10 to 12 hours on low setting.

Remove meat to a cutting board and remove the fat and bones.  Return the meat to the cooker.  Add the chopped onion and barbecue sauce.  Cover and cook on low an additional 4 to 5 hours on low.  Stir 2 or 3 times during this last cooking stage.

Serve with buns and condiments of your choice.  Slaw is an especially good condiment with pork barbecue!

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HARVEST CHICKEN AND VEGGIES

 

1 lb boneless, skinless chicken breasts, cut into bite-size pieces

3 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp black pepper
3/4 lb small new red potatoes, scrubbed and cut in half
2 cups baby carrots, cut into thirds
2 celery stalks, cut into 1/2-inch pieces
1 large onion, chopped
1 can (4-oz) sliced mushrooms, drained
2 cloves garlic, minced
3/4 tsp dried thyme
1/2 tsp dried sage
1 cup chicken broth
1 tbsp unsalted butter, softened

In a medium-size bowl combine the chicken, 2 tablespoons of the flour, half of the salt, and the pepper.  Add the mixture to the slow cooker or crockpot.  Stir in the potatoes, carrots, celery, onion, mushrooms, garlic, 1/2 teaspoon of the thyme, the sage and chicken broth.  Place lid on cooker and set on high for 4 hours or on low for 6 hours.

In a small bowl, stir the butter and the remaining tablespoon of flour together until a paste forms.  Push the chicken and veggies to one side in the cooker and whisk the paste, remaining salt and remaining thyme into the cooker.  Cook for 1 more hour to thicken.

Note: This recipe has an equal number of protein and carbs per serving which makes it a good recipe for diabetics.

Note: File Photo