CAJUN-SEASONED VEGETARIAN GUMBO

2 cans (15-oz each) reduced-sodium black beans, rinsed and drained

1 can (28-oz) diced fire-roasted tomatoes, undrained 

1 pkg (14.4-oz) frozen sweet pepper and onion stir-fry vegetables

2 cups frozen cut okra

1 1/2 to 2 tsp Cajun seasoning 

Hot cooked brown rice or farro, optional

Combine beans, tomatoes, frozen stir-fry vegetables, frozen okra and seasoning in a 3 1/2 to 4 1/2-quart slow cooker. Cover cooker and cool ln low 6 to 8 hours or on high 3 to 4 hours.

If desired, serve over the hot cooked brown rice or farro.

Yield: 6 servings

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WHEAT BERRY TABBOULEH

3 cups reduced-sodium chicken broth

1 can (14.5-oz) no-salt-added diced fire-roasted tomatoes undrained

2 1/2 cups whole wheat berries

3/4 cup chopped cucumber

1/2 cup snipped fresh Italian parsley

1/4 cup thinly sliced green onions

1 tbsp snipped fresh mint

1/4 cup lemon juice

2 tbsp olive oil

1/2 tsp ground cumin

1/4 tsp garlic salt

1 lb chopped cooked chicken or shrimp

1/4 cup crumbled feta cheese

In a 4 to 5-quart slow cooker combine broth, tomatoes. Cover and cook on low 7 1/2 to 8 hours or until the wheat berries are tender.

Using a slotted spoon, transfer wheat berry mixture to a large bowl. Cool to room temperature. Stir in the cucumber parsley, green onions and mint.

For the dressing, in a jar with a screw-top lid, combine the lemon juice olive oil, cumin and garlic salt, Cover and shake well. Pour dressing over the wheat berry mixture; toss gently to coat. Top with the chopped chicken or shrimp Sprinkle the feta overall.

Yield: 8 servings

recipe and photo First for women 2022

SOY-GINGER SOUP WITH CHICKEN

Nonstick cooking spray

1 lb skinless, boneless chicken thighs, cut into 1-inch pieces 

1 cup coarsely shredded carrots

2 tbsp dry sherry, optional

1 tbsprice vinegar

1 tbsp soy sauce

1 tbsp grated fresh ginger or 1 1/2 tsp ground ginger

1/4 tsp black pepper

3 cans (14.5-oz each) reduced sodium chicken broth

1 cup water

2-oz dried somen (thin, white noodles), broken in half

1 pkg (6-oz) frozen snow pea pods

Coat a large skillet with cooking spray, heat over medium-high heat. Add chicken and cook until browned. Drain off any fat. 

In a 3 1/2-4-quart slow cooker combine the chicken with the carrots, sherry, vinegar, soy sauce, ginger and pepper. Add broth and water. Cover and cook on low 4 to 6 hours or on high 2 to 3 hours. Stir in noodles and frozen pea pods. Cover and cook for 3 to4 minutes more. 

Serve with additional soy sauce, if desired.

Yield: 6 servings

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CHICKEN BRATS WITH BROCCOLI SLAW SALAD

3 large onions, about (1 1/2 lbs) sliced 1/2-inch thick

1/2 cup apple cider or apple juice

2 garlic cloves, minced

1/2 tsp dried thyme, crushed

1/4 tsp black pepper

8 cooked smoked chicken or turkey bratwurst

1/4 cup buttermilk

2 tbsp snipped fresh Italian parsley

1 tbsp mayonnaise

1/4 tsp caraway seeds, crushed

Dash cayenne pepper

2 cups broccoli slaw mix

8 whole grain or white hot dog buns, split and toasted

In a 3 1/2 to 4-quart slow cooker combine the first 5 ingredients. Arrange the bratwurst over the top. Cover and cook on low 5 to 6 hours or on high 2 1/2 to 3 hours.

Meanwhile, for broccoli slaw, in a medium bowl combine the buttermilk, parsley, mayonnaise, caraway seeds and cayenne pepper. Stir in the broccoli slaw mix to coat and refrigerate until serving time.

Remove brats from the cooker. Using a slotted spoon, remove onions, draining well. Discard the cooking liquid.

Fill the toasted buns with onions and brats. Top with the broccoli slaw.

Yield: 8 servings

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FRENCH DIPS WITH PEPPERS AND ONIONS

1 (3-3 1/2 lb) beef bottom round or rump roast

Salt and Black Pepper1 tbsp olive oil

1 large onion, cut into 1/2-inch slices

1 can (14.5-oz) 50% less-sodium beef broth

1 red bell pepper, cut into 1/2- inch slices

1 green bell pepper, cut into 1/2-inch slices

8 hoagie buns, split and toasted

Trim fat from roast. If necessary, cut roast to fit into a 4 or 5-quart slow cooker. Season with salt and pepper to suit taste. In a large skillet brown meat on all sides in hot oil. Drain off fat and transfer to the cooker. Add onion and broth.

Cover and cook on low 11 to 12 hours or on high 5 1/2 to 6 hours. Add the bell peppers slices the last 30 minutes of cooking time. Remove meat from cooker; cover and let stand 10 minutes.

Meanwhile, remove peppers and onions using a slotted spoon. Thinly slice meat. Arrange meat, pepper, onion slices on the toasted buns. Pour cooking juices into a measuring cup; skim off fat. Drizzle a little of the juices onto each sandwich and pour the remaining juices into bowls to serve with sandwiches for dipping. 

Makes 8 sandwiches.

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GYRO NACHOS WITH TZATZIKI SAUCE

2 - 2 1/2 lbs bone-in chicken thighs

1 medium red onion, thinly sliced

2 tbsp lemon juice

2 tbsp red wine vinegar

2 tbsp olive oil

4 tsp dried oregano, crushed

6 garlic cloves, minced

1 tsp salt

8-oz plain pita chips

1 recipe Tzatziki sauce (recipe below)

1/2 cup chopped tomato

In a 3 1/2 or 4-quart slow cooker combine the first eight ingredients. Cover and cook on low 6 to 7 hours or on high 3 to 3 1/2 hours.

Using a slotted spoon, remove chicken and onion from the cooker, reserving cooking juices. Remove bones from the chicken; shred using two forks. In a bowl combine shredded chicken and onion; toss with enough cooking juices to moisten.

Serve chicken mixture over pita chips. Top with Tzatziki sauce and tomato.

Yield: 10 servings

To make Tzatziki sauce: In a bowl, combine 1 cup chopped cucumber, 1 6-oz carton plain Greek yogurt, 2 teaspoons snipped fresh dill, 2 garlic cloves, minced; 1 teaspoon lemon juice and 1/4 teaspoon salt.

Makes 1 1/3 cups

Yield: 10 servings

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CHUNK-STYLE APPLESAUCE

8 large cooking apples, peeled, cored, and cut into chunks

1/4 cup water

1 tsp ground cinnamon

1/2 cup sugar 

Combine all ingredients in slow cooker. Cover and cook on high 3 to 4 hours or on low 8 hours.

Serve warm although it is also very good served cold.

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SLOW COOKER TACO SOUP

1 1/2 lbs ground beef (may substitute ground turkey or chicken) 

1 cup chopped red onion

1 pkg (1.25-oz) taco seasoning mix

1 pkg (1-oz) Ranch-style dressing mix

2 cans whole kernel corn, undrained

1 can pinto beans, undrained

1 can black beans, undrained

2 (10-oz ea) cans chili-style diced tomatoes with green chilies, undrained

1 1/2 cup water

Topping suggestions: Shredded cheese, sour cream, tortilla chips, cilantro, avocado slices

Cook the meat and onion over medium-high heat in a large skillet until browned, stirring to break up, drain well.

Combine the meat mixture with the remaining ingredients, except toppings, in a 5 1/2-quart slow cooker. Cover and cook on low heat 5 to 6 hours. Serve with your choice of toppings.

Yield: 16 cups

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REUBEN SANDWICHES

1 (2 to 3 lb) corned beef brisket with spice packet

1 can or jar (14-16 oz) sauerkraut, drained

1/2 cup Thousand Island salad dressing

16 slices rye bread, toasted

8 slices Swiss cheese

Additional Thousand Island salad dressing

Trim fat from corned beef brisket. If necessary, cut corned beef brisket to fit in a 3 1/2 or 4-quart slow cooker. Place brisket in the cooker. Sprinkle spices from packet evenly over brisket, rub in with your fingers. Add sauerkraut and drizzle the 1/2 cup of salad dressing over all.

Cover cooker and cook on low 8 to 10 hours or on high 4 to 5 hours.

Transfer brisket to a cutting board. Thinly slice brisket against the grain. Return sliced brisket to cooker and stir to combine with cooking liquid. Using a slotted spoon, spoon corned beef mixture onto half of the toasted bread slices and top with cheese. If desired, drizzle with additional salad dressing. Top with the remaining bread 

Yield: 8 servings

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VEGETABLE CHILI CON QUESO

2 1/2 cups chopped zucchini and/or yellow summer squash

1 can (15-oz) pinto beans, rinsed and drained

1 can (15-oz) black beans, rinsed and drained

1 can (15-oz) chili beans in chili gravy

1 can (14.5-oz) no-salt-added diced tomatoes, undrained

1 cup chopped onion

1/4 cup no-salt-added tomato paste

1 fresh jalapeno, seeded and finely chopped (best to wear gloves when handling jalapenos)

2 to 3 tsp chili powder

4 garlic cloves, minced

3 cups shredded Colby and Monterey Jack Cheese

16-oz baked tortilla chips

In a 3 1/2 or 4-quart slow cooker combine the first 10 ingredients (through garlic).

 

Cover and cook on low 6 to7 hours or on high 3 to 3 1/2 hours. Gradually stir in cheese until melted. Serve immediately or keep warm, covered, on warm or low up to 1 hour. Serve with the tortilla chips.

Garnish with additional slices jalapenos, if desired. 

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