CHINESE VEGETABLES

1 bunch celery

1 large onion, sliced

1 can (14-oz) bean sprouts, drained

1 pkg (16-oz) frozen Asian vegetables

1 can (8-oz) sliced water chestnuts, drained

2 cans (4-oz each) sliced mushrooms

1 tbsp sugar

3 tbsp low-sodium soy sauce

3/4 cup water

1/4 tsp pepper

Spray a 4-quart slow cooker with cooking spray.

Combine all the ingredients in the cooker. Place lid on cooker and cook on low setting 3 to 6 hours, depending on how soft or crunchy you like your vegetables.

Yield: 6 servings

file photo for reference only

WEIGHT WATCHERS CATALAN SEAFOOD STEW

Note: I realize WW programs have changed over the years. This is an older recipe, from 2012, I believe.

This is a Weight Watchers recipe.  I have never tried it as I don't touch seafood, and I don't do Weight Watchers.  However, I get requests for both, so here you go.

1 onion, sliced
2 garlic cloves, crushed through a press
1 1/2 tsp ground cumin
1 1/2 tsp smoked paprika
1/4 tsp salt
1/4 tsp crushed red pepper flakes
1 can (15-oz) kidney beans, rinsed & drained
1 can (15-oz) chickpeas, rinsed & drained
1 can (14.5-oz) fire-roasted diced tomatoes
1 cup low-sodium chicken broth
1 bell pepper (any color), cut into 1-inch chunks
2/3 cups brown rice
1/2 lb skinless halibut or cod fillet, cut into 1-inch chunks
1/2 lb large shrimp, peeled & deveined
1/2 cup fresh cilantro leaves

Spray a large nonstick skillet with nonstick spray and set over medium heat.  Add onion and cook until softened, about 5 minutes.  Stir in garlic, cumin, paprika, salt, and red pepper flakes.  Transfer onion mixture to a 5 or 6-quart slow cooker or crockpot.  Stir in beans, chickpeas, tomatoes, bell pepper, and broth.  Cover and cook until vegetables are fork-tender, 3-4 hours on high or 6-8 hours on low.

About 30-40 minutes before cooking time is up, cook rice according to package directions.

At end of the cooking time, stir fish and shrimp into the slow cooker.  Cover and cook on high until they are opaque in the center, about 8 to 10 minutes.

Divide the rice among 4 plates with rims and top with the stew.

Sprinkle the cilantro leaves over the tops of the plates.

Yield 4 servings of 1 cup stew over 1/3 cup rice = 297 calories, 3 g fat, 1 g sat fat, 0 g trans fat, 56 mg cholesterol, 470 mg sodium, 46 g carbs, 10 g fiber, 24 g protein, 101 mg calcium
Weight Watchers Points = 5 

SWEET SPICY SLOW COOKER BAKED BEANS

Slow Cooker Baked Beans

thehalfbakedlife.com
Serves 8

A slow cooker baked bean recipe that is sweet, spicy and loaded with flavor.

Ingredients
4 slices cooked bacon - crumbled
2 cups dry navy beans - soaked and drained
1 onion - chopped
3 tbsp molasses
2 tbsp ketchup
3 tbsp brown sugar
2 tbsp. minced garlic
1 tbsp mustard
1 tsp salt
1 tsp pepper
1/2 tsp cayenne pepper
4 1/2 cups water

Instructions

Fill a large bowl with water to cover the beans with 1/2 inch-1 inch of water. Soak for at least 6 hours but overnight is best.

Pick out the ones that float to the top, drain and rinse

Cook bacon and crumble

In a large bowl combine remaining ingredients, taste and adjust seasoning if needed

In a large slow cooker place beans and sauce and stir gently

Cook on low for 8 hours, check and continue cooking until desired consistency is reached. We cooked ours for 9 hours.