PERUVIAN PORK STEW

This is a great recipe for anyone wanting to eat healthier.  If you don't want to use the beer, use 12-oz of low-sodium chicken broth or vegetable broth.

1 1/4 to 1 12 lbs lean boneless pork, cubed
2 garlic cloves, crushed
3/4 tsp salt
1 tsp ground cumin
1/4 tsp ground red pepper
1/2 tsp ground ginger
3/4 tsp dried oregano
1/4 tsp dried thyme
1/4 tsp ground allspice
nonstick canola cooking spray
2 cups vegetable broth
1 can (12-oz) light beer
2 tbsp packed brown sugar
1/2 lb sweet potato, peeled and cubed
1 cup cubed carrots
1/2 lb pearl onions (or white onion, diced coarsely)
1 turnip, diced
1 cup sliced celery
1 small zucchini, sliced
1 can (15-oz) yellow hominy, rinsed & drained
4 tsp fresh cilantro, chopped
4 tsp lemon juice

In a mixing bowl, combine the garlic, salt, cumin, red pepper, ginger, oregano, thyme, and allspice; toss the cubed pork in the spice mixture.

Spray a large nonstick skillet with the cooking spray and heat over medium-high heat.  Brown the meat, half at a time, in the skillet, turning to brown on all sides.  Transfer the meat to a 4-quart (at least) slow cooker or crock pot.

To the meat in the cooker add the broth, beer, and brown sugar; stir to combine.  Add the sweet potato, carrots, onions, turnip, and celery to the cooker.  Place lid on cooker and cook on low setting for 7 to 8 hours or half that time on high setting.  The meat and veggies should be just tender.  Stir in the zucchini and hominy.

Replace lid on cooker and cook stew on high 15 to 30 minutes until the zucchini is tender.  Stir in the cilantro and lemon juice before serving.

Yield: 6 servings
Per serving: 250 calories, 7 g (2 sat) fat, 27 g carbs, 17 g protein, 702 mg sodium
Dietary Exchanges: 1 1/2 veg, 1 bread, 2 meat

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BARBECUE BEANS AND SAUSAGE

3 cups low-sodium chicken broth

1/3 cup tomato paste
1/3 cup packed light brown sugar
3 tbsp molasses
3 tbsp honey mustard
2 tbsp barbecue seasoning blend
4 cloves garlic, chopped
1 lb dried navy beans, rinsed and picked over
2 cloves
1 small onion, halved
1 1/2 lbs chicken-apple sausages, each halved lengthwise
2 tbsp cider vinegar
1 tbsp Worcestershire sauce
Pickled peppers, sliced scallions and/or sour cream, fo topping (optional)

Whisk the broth, 3 cups of water, tomato paste, brown sugar, molasses, mustard, barbecue seasoning and garlic in a slow cooker.  Add the beans.  Push a clove into each onion half; tuck the onion and sausages into the beans in the slow cooker.  Cover and cook on high until the beans are tender, about 6 hours.

Discard the onion halves.  Stir in the vinegar and Worcestershire sauce, then let the mixture sit, uncovered, about 15 minutes.  (The longer the beans sit, the more flavorful they will be.)  Top with pickled peppers, scallions and/or sour cream, if desired.)

Serves: 6
Per serving: Calories 549, Fat 11 g (Saturated 3 g), Cholesterol 102 mg, Sodium 1,796 mg, Carbohydrate 75 g, Fiber 20 g, Protein 38 g

NOTE FROM LINDA:  This is a Food Network Recipe, so I am obligated to list it exactly as they say.  Having said that, let me add the following:  I would soak the beans even though they are going to be slow cooked.  And I would not discard the onion.  I would cut it up and serve in the beans.  I would, however, dispose of the cloves.

OLD SANTA FE SOUP

8-oz cubed low-fat cheddar cheese

1 lb. lean ground beef, browned and drained
1 can whole-kernel corn, undrained
1 can kidney beans, undrained
1 can diced tomatoes with green chilies
1 can no-salt-added stewed tomatoes
2 tbsp Taco seasoning mix

Combine all ingredients in slow-cooker or crock pot. Cover and cook on low for 6-7 hours or high for 3 hours. This is good served with corn chips or softened tortillas.
 

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APPLE COBBLER

4 medium tart apples, peeled and sliced

1/2 cup sugar

1 lemon juiced and rind finely grated

1/2 tsp cinnamon

5 tbsp butter

3/4 cup natural cereal with fruit and nuts

Pray a 3 1/2-4 quart crock-pot or slow cooker with nonstick cooking spray. Place the apple slices in the cooker. Add the sugar, lemon juice, lemon rind and cinnamon. Combine the butter and cinnamon together and sprinkle over the other ingredients. Stir to mix well. Place lid on cooker and cook on low 6 to 8 hours or on high 2 to 3 hours. Delicious served with vanilla ice cream or whipped cream.

Yield: 4 servings

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ROUND STEAK POT ROAST

1 (1 1/2 lb) bottom round steak

1/2 tsp salt
1/2 tsp black pepper
2 tsp olive or canola oil
2 large yellow onions, sliced
3 garlic cloves, chopped
2 cups beef broth
3 tbsp tomato paste
3 large carrots, sliced into chunks
2 stalks celery, sliced into 1/2-inch pieces
8 thyme sprigs, tied together
1 bay leaf
1 lb small red potatoes, halved

Turn heat on in a 5 to 6-quart slow cooker or crock-pot.

Sprinkle the beef with the salt and pepper. Heat the oil in a large skillet over medium-high heat and add beef. Cook until browned, approximately 3 minutes per side. Remove from skillet and put in the slow cooker or crock-pot. Add the onions and garlic to the beef.

Put half the beef broth in the skillet with the tomato paste. Whisk constantly while bringing to a boil; cook about a minute. Pour the mixture into the cooker over the beef. Add the remaining broth, carrots, celery, thyme, and bay leaf. Press the potatoes down into the mixture, cut sides down.

Cover the pot and cook at high setting for 5 to 6 hours or on low setting for 10 to 12 hours.

Yield: 6 servings

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CINNAMON-RAISIN BREAD PUDDING

3 large eggs

1/2 cup packed brown sugar
1/2 tsp ground nutmeg
1 cup milk
1 cup heavy cream
1 tsp vanilla extract
1/4 cup butter, melted
1 loaf (1 lb) cinnamon-raisin bread, cut into 1-inch cubes
1/2 cup cinnamon chips (butterscotch chips if you can't find cinnamon)
1/2 cup chopped, toasted pecans
whipped cream for serving, optional

In a large bowl, whisk together the eggs, brown sugar, and nutmeg; stir in the milk, cream, vanilla extract, and butter.  Add bread cubes, stirring until completely moistened.  Stir in the chips and pecans.

Transfer mixture to a lightly greased 4-quart crock-pot.

Place lid on cooker and cook on low setting for 2 hours or until the center is set.

Very carefully, using oven mitts, remove the crock from the heating element portion of the cooker.  Set crock aside and allow to set, covered, for 30 minutes before serving.

Serve warm with a dollop of whipped cream, if desired.

Note: This is a recipe I got several years ago from Mr. Food.

BELL PEPPER SOUP

This is a diabetic-friendly slow cooker recipe that is very tasty for everyone.  I got this recipe from Better Homes & Gardens several years ago and thought it was worth sharing with you.  I consider this one of my healthy soups.  To all my diabetic readers, this soup has an excellent carb/protein ratio.

1 pound lean ground beef
1 large onion, chopped (1 cup)
1 medium red sweet pepper, chopped (1/2 cup)

1 medium orange sweet pepper, chopped (1/2 cup)
1 medium green sweet pepper, chopped (1/2 cup)
2 cloves garlic, minced

4 cups lower-sodium beef broth

2 cups water

1 14 1/2 ounce can diced tomatoes, undrained

1/2teaspoon black pepper
1/2 teaspoon chili powder

1/2 teaspoon smoked paprika

3/4 cup uncooked instant brown rice

1/2 cup finely shredded Colby and Monterey Jack cheese

1. In a large skillet cook beef, onion, sweet peppers, and garlic over medium heat until meat is browned and vegetables are tender. Drain off fat.
2. In a 4- to 5-quart slow cooker combine beef-vegetable mixture, broth, the water, tomatoes, black pepper, chili powder, and smoked paprika.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. If using low-heat setting, turn to high-heat setting. Stir in rice. Cover and cook for 30 minutes more or until heated through. Sprinkle each serving with cheese.

Yield: 8 servings
Per serving:  Protein 17g, Carbs 22g

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BASIC HEALTHY SLOW COOKER SOUP MIX & SOUP RECIPE

This mix makes 12 1/2 cups of a healthy soup mix. You make this up and it will keep up to 6 months when stored in a cool, dry place.

1 pkg (14-oz) dry green split peas
1 pkg (12-oz) pearl barley
1 pkg (14-oz) alphabet macaroni or other small pasta
1 pkg (12-oz) dry lentils
1 1/2 cups brown rice
1/4 cup dry onion flakes

Combine all ingredients in a large airtight container and stir well to mix.  Keep in a cool, dry place.  Shake before measuring out an amount for use.

SOUP FOR THE DAY WITH THE ABOVE MIX
8 cups water
1 1/2 cups soup mix above
1/2 tsp salt
2 sliced carrots
1 celery stalks, sliced
1 cup chopped cabbage
1 can (6-oz) tomato paste
1 lb cooked ground beef or cooked roast beef, shredded

Combine all the ingredients in a crockpot or other slow cooker.  Place lid on cooker and cook soup on high 4 to 6 hours or on low 8 to 10 hours.

Yield: 6 to 8 servings

Note: You can substitute chicken or turkey for the beef, you can add a can of diced tomatoes, change the vegetables out for corn, etc.  There are a lot of possibilities with this soup mix.

BLACK BEAN CHILI

1 lb boneless beef stew meat, cut into bite-size pieces

3 tbsp chili powder
1 tsp cumin
1/4 tsp salt
1/2 tsp oregano
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp tomato paste
1 can (14-oz) tomatoes
2 large onions, chopped fine
2 cans (15-oz each) black beans, rinsed
1 jalapeno pepper, seeded and minced, optional
sour cream for topping, optional
shredded cheddar cheese for topping, optional

Place the beef in crock pot or slow cooker set on high.

In a cup or small bowl, combine the chili powder, cumin, salt, oregano, garlic powder, and pepper; sprinkle over the beef, tossing to coat.

Combine the tomato paste into the tomatoes and pour over the beef.  Add the onions, beans, and jalapeno pepper, if using.  Stir to blend.

Place lid on cooker and cook on high setting 4 to 5 hours or lower setting to low and cook 8 to 10 hours.

Yield: 8 servings

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CAROLYN'S SPICY CROCK-POT BAKED BEANS

1/2 regular-size bottle ketchup

1 lb brown sugar

2 large cans pork and beans

1 can diced Ro-Tel tomatoes with green chilies

1 lb ground beef

1 large onion, diced

1 green bell pepper, diced

black pepper, to taste

oregano, to taste

Brown the ground beef, onion, bell pepper, oregano and black pepper together in a skillet.

In a large crock=pot, put the beans, tomatoes, brown sugar and ketchup, stir to combine. Stir in the drained meat mixture. Cook on low 4 to 5 hours.

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