Individual Shepherds Pie (4 SERVINGS @ 5 POINTS EACH)
Packaged instant mashed potatoes (enough for 4 servings) or 2 cups purchased refrigerated mashed potatoes (about 2/3 of 20-ounce package)
1 10-ounce package frozen peas and carrots, thawed
1 cups cubed cooked lamb or beef
1 12-ounce jar fat-free beef gravy
1 tbsp. Tomato paste
tsp. Dried basil, crushed
1 tbsp. Finely shredded reduced-fat sharp cheddar cheese
1) If using instant mashed potatoes, prepare according to package directions, except omit butter and substitute skim (or 1% milk); set potatoes aside.
2) In a missing bowl stir together peas and carrots, lamb or beef, gravy, tomato paste, and basil. Divide among four 12- to 16-ounce casseroles. Top casseroles with the prepared mashed potatoes.
3) Bake, uncovered, in a 350 degree oven for 30 to 35 minutes or until heated through. Sprinkle with cheese. Let stand 2 to 3 minutes to melt cheese.
If using instant potatoes, prepare as in step 1; set aside. Place frozen peas and carrots in a microwave-safe 1-quart casserole. Add 2 tablespoons water. Cover and microwave on 100% power (high) for 2 to 4 minutes or until crisp-tender; drain. Stir in lamb or beef, gravy, tomato paste, and basil. Divide among 4 microwave-safe 12- to 16-ounce casseroles. Top with prepared mashed potatoes. Microwave, uncovered, on 100% power (high) for 10 to 12 minutes or until heated through, rearranging dishes once. Sprinkle with cheese. Let stand 2 to 3 minutes for cheese to melt.
256 calories, 8 g fat, 3 g fiber
Sour Cream Meat Loaf
1 1/2 lbs ground chuck
3/4 cup old fashioned rolled oats
1/2 tsp black pepper (fresh ground is best)
1 cup FFsour cream
1/4 cup sweet pickle relish
1/4 cup chopped white onion
1 egg (egg substitute)
Combine all ingredients throughly. Pack into 8 1/2 by 4 1/4 loaf pan. Bake for 1 hour 15 minutes at 350 degrees. Drain off any juices. Let stand 5 minutes in pan. Turn out onto platter, slice and serve. This makes GREAT sanwiches the next day.
Katy's Pot Roast
1 Large Roast
1 can french onion soup
1 packet dry gravy mix
1 packet dry onion soup mix
1 16 oz jar salsa
1 or 2 cups of water
put all ingredients into crock pot and let cook on high for 8 hours or until roast is so tender it falls apart when stabbed with a fork. this is my families favorite.
Southwestern Beef Soup
(Makes 8 servings -- approximately two soup ladles -- 4 points each)
Place the following ingredients in a crockpot:
1 lb. round steak cut into cubes (can brown this first, but I just dump it in)
1 can black beans, juice and all
2 cups frozen corn OR 1 can corn, juice and all
2 cans Rotel tomatoes (I use one regular and one chunky style)
1 packet Lipton Onion Soup
1-2 tbs. chili powder
2 cups water (can add more if needed during cooking)
For a smoky taste, I add a packet of Goya Ham seasoning...can get in the Mexican food aisle. Not a vital ingredient, but I like the flavor it gives.
Stir the ingredients to mix and cook for 1 hour on high and then at least 4 hours on low...can just put it on low on the way out the door in the morning and let it cook all day.
I serve this over rice, which adds some points depending on how much you use.
Slow-Cooked Pot Roast and Vegetables
WW points: 6
1 tablespoon flour
1/2 teaspoon salt
1/8 teaspoon pepper
1 lb. boneless beef top round steaks (1/2 inch thick), cut
4 medium potatoes, peeled, each cut into 6 pieces
4 large carrots, cut into 1-inch pieces
1 onion, thinly sliced
1 bay leaf
1 (14 1/2 oz.) can read-to-serve beef broth
1 teaspoon Worcestershire sauce
2 tablespoons cornstarch
1. In shallow bowl, combine flour, salt and pepper: mix well. Add round steak pieces to flour mixture; turn to coat both sides.
2. Spray large nonstick skillet with nonstick cooking spray. Heat over medium-high heat until hot. Add beef; cook 2 to 3 minutes on each side or until browned. Remove from skillet; cover to keep warm.
3. In 3 1/2 or 4-quart Crock- Pot , combine potatoes, carrots and onion; mix well. Add bay leaf. Place browned beef over vegetables.
4. In small bowl, combine, 1 1/2 cups of the broth and Worcestershire sauce. Pour over beef. Cover; cook at low setting for 8 to 10 hours or until beef is tender.
5. With slotted spoon, remove beef and vegetables form slow cooker; place on serving platter. Cover to keep warm.
6. Pour liquid into medium saucepan; discard bay leaf. In small bowl, combine remaining broth and cornstarch; blend until smooth. Add to liquid in sauce. Bring to boil over medium-high heat, string constantly. boil 1 minute. Serve sauce with beef and vegetables.
4 servings. Per serving: WW points: 6 Calories 340, Total fat 4 g, Cholesterol 60 mg, Sodium 680 mg, Total Carbohydrate 46 g, Dietary Fiber 6 g, Sugars 7 g, Protein 29 g
I discovered a "sauce" of sorts to help with the problem of lean meat not browning much, especially in the crockpot. I made a (2-3 serving) crock the other day, using about 6 oz. tri tip beef (pretty lean). The problem with tri tip is that it usually gets tough if you try to brown it quickly, then crock it. Then I got an idea..
I layered about 4-5 oz. sliced mushrooms and 2-3 shallots seasoned with Mrs. Dash's Gallant Garlic Pepper, on the bottom of my 1-qt. crockpot,(I'm single -- nuff said!) and topped it with the tri tip, cut in large chunks. Then, I took 2 sun-dried tomatoes (from Trader Joe's of course -- only not the oil kind) and whirled it in my food processor with about 1/4 C. water, then I browned THAT in a pan, until a thick paste. I added it with a dash of worchestershire, a dash of Tabasco and a goodly pinch of dried basil to the crock. Then I went for a long walk and in 6 hours, it was Delicious! And it tasted like I had browned the beef well. For the size crock I made, I estimate the points at: 2 servings, 6 pts. I put it over 3/4 brown rice, 3 pts. I made the best variation on the Salsa and sourcream chicken. I put about 3 pounds of boneless, skinless chicken in the crockpot- still frozen. sprinkle on 1/2 a package of taco seasoning and top with a 16 oz. jar of thick and chunky salsa. Let it cook on low for 8-9 hours. Take a fork and shred the chicken right in the pot, mixing all the juices with the chicken. Serve over yellow rice and top with a dollup of fat free sour cream. My husband went NUTS this was so good! The best part is, I have TONS left over! Lunch tomorrow!
Beef-and-Pasta Stew - 5 Points
Recipe By : WW's Six O'Clock Solutions
Serving Size : 8 Preparation Time :0:00
Categories : Beef Crockpot Dishes
4 cups water
2 cups chopped onion
1 1/2 cups small red potatoes -- quartered
1 cup dried Great Northern beans or Navy beans
1/2 cup sliced carrot
1/2 cup quartered mushrooms
1/2 cup uncooked pearl barley
1/2 pound lean, boned round steak -- cut in 1/2" pieces
1 14.5 oz can pasta-style chunky tomatoes -- undrained
1 14.5 oz can fat-free beef broth
3 cloves garlic -- chopped
1 cup sliced zucchini
1 cup torn spinach -- fresh
1/2 cup uncooked ziti(short tubular pasta)
1 tablespoon dried rosemary -- crushed
1 teaspoon salt
1 teaspoon rubbed sage
1/2 teaspoon pepper
1/4 teaspoon ground nutmeg
1/2 cup grated Parmesan cheese
1. Combine first 11 ingredients in a large electric slow-cooker. Cover with lid, and cook on high-heat setting for 6 hours. Add zucchini and next 7 ingredients; cover and cook on high-heat setting an additional 30 minutes or until beans are tender. Ladle into individual soup bowls, and sprinkle with cheese. Yield: 8 servings(serving size: 1 1/2 cups stew and 1 tablespoon cheese).
POINTS: 5; Exchanges: 1 LM, 2 Starch, 3 Veg. Per serving: Cal 287(11% from fat); Pro 18.7g; Fat 3.6g(sat 1.6g); Carb 45.6g; Fib 7.3g; Chol 20mg; Iron 4.5mg; Sod 503mg; Calc 168mg.
Crockpot-Mexican Green Chili
From: "Jeanne D @123RecipesOnly@o...
Here's my favorite crockpot recipe. In fact, I recently won a chili cookoff with this dish. Lots of spice and only three points. Jeanne
Mexican Green Chili
1-1/2 pounds lean top round, cut into 1-inch pieces
1 (16 ounce) jar tomatillo salsa
1 (14-1/2 ounce) can Mexican style stewed tomatoes
1 (14-1/2 ounce) can fat-free beef broth
2 (4.5 ounce) cans chopped green chiles
1 cup chopped onion
2 tsp. ground cumin
1 tsp. freshly ground black pepper.
2 tsp. bottled minced garlic
2 tsp. chili oil
Combine all ingredients in a crock pot. Stir well. Cover. Cook on low
heat for 8 hours.
Yield: 9 (1 cup) servings. Points: 3 CAL 156, FAT 4.2 gms, FIBER 1g.
From Weight Watchers Magazine-Jan/Feb 1999
Mexican Crockpot Roast
Recipe By :Dancer^
Serving Size : 10 Preparation Time :0:00
Categories : 7 Points Beef
3 Pounds Beef Bottom Round, R-t-c -- trimmed of fat
2 Cups Salsa
4 Ounces Canned Chili Peppers -- chopped
6 Ounces Tomato Paste
1/2 Cup Water
1 Package Taco Seasoning Mix
Mix all ingredients except meat in bowl; pour half into crockpot. Add roast
and top with remainder of sauce mixture. Cover and cook on low 8 to 10 hours
until meat is very tender.
Remove meat to cutting board, slice against grain and serve with sauce from
Yield: "24 Ounces"
Ratings : Ww Points (0-9): 7
Per serving: 304 Calories (kcal); 15g Total Fat; (45% calories from fat); 32g
Protein; 9g Carbohydrate; 95mg Cholesterol; 776mg Sodium
NOTES : WW Points: 7 Fiber: 2g
Smoky Joe's Slow-Cooker Beef Stew
Shared by: Gillion
4.5 Points Per Serving
1 pound well-trimmed beef cubes
3/4 cup each drained salsa and barbecue sauce
1 (1.25-ounce) packet reduced-sodium taco seasoning mix
2 cups frozen corn
2 (15-ounce) cans rinsed and drained black beans
1 (19-ounce) can rinsed and drained chickpeas or garbanzo beans
1/2 cup fresh cilantro
In a 3- or 4-quart slow cooker, combine beef, salsa, barbecue sauce, taco mix and corn; mix well. Cover and cook on high 3 to 4 hours or low 6 to 8 hours, or until meat is tender. Add beans and cilantro; mix well. Cover and let stand 5 minutes for beans to heat through. Serves 8 Nutrition information per serving: 301 calories; 23g protein; 5g fat (15% of calories; 0.8g saturated); 40g carbohydrate; 35mg cholesterol; 1,002mg sodium; 11g fiber.
Pot Roast (Adapted) (6 Points if 1/10th) or (7 Points if 1/8th)
Recipe By :Company's Coming Slow Cooker Recipes Jean Pare
Serving Size : 10 Preparation Time :0:00
Categories : 123 Points Beef
4 large potatoes -- cut into chunks *1
4 large carrots -- cut into chunks * 1
2 large onions -- cut into chunks *1
2 cups rutabaga -- cut into chunks *2
3 pounds boneless beef chuck roast (or other) -- trimmed
1/2 cup boiling water
1 teaspoon beef bouillon granules
1/2 teaspoon Liquid gravy browner
*1 Original recipe called for medium. *2 This was added to recipe my
preference, which is yellow turnip.
Lay potato, carrot. rutabaga and onion in bottom of 5 quart slow cooker.
Place roast on top.
Combine reamining 3 ingredients in small bowl. Stir. Pour over top. Cover.
Cook on LOW for 10 to 12 hours or on HIGH for 5 to 6 hours. Serves 8 - 10.
(I sometimes use 1 package of onion soup mix in place of liquid gravy browner
and beef bouillon granules, and use 3/4 cups of boiling water.
Description: "An old-fashioned meal in a pot."
S(MC formatted & WW Points by): "hdeacey@m..."
Per Serving (excluding unknown items): 273 Calories; 10g Fat (32.3% calories
from fat); 33g Protein; 16g Carbohydrate; 3g Dietary Fiber; 116mg Cholesterol;
141mg Sodium NOTES : Using MC Nutritional Values 1/10 of the recipes is 6 Points or 1/8th of
the recipe is 7 Points
Italian Pot Roast (serves 8 at 5 points per serving).
1 (2 1/2-pond) boneless beef round roast
1 medium onion, sliced
1/4 tsp. salt
1/4 tsp. pepper
2 (8-ounce) cans no-salt-added tomato sauce
1 (0.7-ounce) package Italian salad dressing mix
Slice roast in half and place in a 3 1/2 quart electric slow cooker. Add onion and remaining ingredients. Cover and cook on high setting 5 hours or until roast is tender. Or, cover and cook on high setting 1 hour; reduce to low setting and cook 7 hours. Slice meat to serve.
Crockpot Baked Beans ( 3 points)
Serving Size : 10 Preparation Time :0:00
1/2 medium onion -- chopped
5 slices turkey bacon -- chopped
4 ounces ground beef (80% lean)
1 can vegetarian beans in tomato sauce - (16 oz)
1 can vegetarian baked beans - (16 oz)
1 can red kidney beans - (16 oz) -- rinsed, drained
1/2 cup tomato sauce
2 tablespoons brown sugar
1 teaspoon liquid smoke - (to 2 tspns)
1/2 teaspoon maple flavoring
Lightly spray an unheated medium skillet with no-stick spray. Add the
onions and bacon. Cook and stir over medium-high heat until the onions are
tender. Add the ground beef and cook until browned, stirring occasionally.
Transfer the onion mixture to a 4- to 6-quart crockpot. Stir in the beans
in tomato sauce, baked beans, kidney beans, tomato sauce, brown sugar,
liquid smoke and maple flavoring.
Cover and cook on the medium-high heat setting for 4 to 6 hours (if
necessary, adjust the heat setting so the beans slowly simmer during
cooking). Stir before serving.
This recipe yields 10 servings.
Comments: Here's a hearty side dish that's always a favorite at picnics.
Nutritional Information Per Serving: Calories: 206; Fat: 3 grams (14% of
calories); Cholesterol: 15 milligrams; Sodium: 480 milligrams; Fiber
Crock Pot Chili (from www.cookinglight)
Serving size: 1 1/4 cup chili and 1 tablespoon cheese (5 points)
1 pound lean ground round
1 cup chopped onion
1/2 cup chopped green bell pepper
1/4 cup dry red wine or water
1 tablespoon chili powder
1 teaspoon sugar
1 teaspoon ground cumin
1/4 teaspoon salt
1 garlic clove, minced
1 (15-ounce) can kidney beans, undrained
1 (14.5-ounce) can Mexican-style stewed tomatoes with jalapeno peppers and spices, undrained
6 tablespoons (1 1/2 ounces) shredded reduced-fat extra-sharp cheddar cheese
Cook the ground round in a large non-stick skillet over medium-high heat until brown, stirring to crumble. Add chopped onion and the next 7 ingredients (onion through garlic), and cook for 7 minutes or until onion is tender. Place meat mixture in an electric slow cooker, and stir in beans and tomatoes. Cover with lid and cook on low-heat setting for 4 hours. Spoon into bowls sprinkle with cheese.
This can also be done on the stove top:
After adding the beans and tomatoes, bring to a boil. Reduce heat and simmer, partially covered, 1 1/2 hours.
Shared by gardengal2
Crockpot Cabbage Rolls
1. Core and remove the outer leaves from:
2. Separate leaves under cold, running water. Let each leaf fill with water and they will slip off with a little gentle tug.
3. Parboil 8-10 leaves for about 3-4 minutes. Drain in sink and let cool.
1 c. remaining cabbage
2 celery stalks
5. Place chopped vegetables in bottom of crockpot. Season with:
salt and pepper to taste
6. Mix together:
1 lb. ground chuck
1/3 c. minute rice
3 pieces torn bread
7. Wrap each cabbage leaf around equal amounts of beef mixture and place seam-side down on top of vegetables in crockpot.
8. Over top, pour:
1 can tomato sauce
9. Cook on low all day.
8 servings at 5 pts each
Savory Pot Roast
3 pound trimmed chuck roast
8 small red potatoes, cut in half
3 cups baby-cut carrots
1 large onion, coarsely chopped (1 cup)
1 jar (5 ounces) prepared horseradish
1 tsp salt
1/2 tsp pepper
1 cup water
Trim fat from the roast.
Spray Pam in skillet over medium-high heat.
Cook beef in oil about 10 minutes, turning occasionally, until brown on all sides.
Place potatoes, carrots and onion in 4-6 quart slow cooker. Place beef on vegetables. Mix horseradish, salt and pepper; spread evenly over beef. Pour water over beef and vegetables.
Cover and cook on low heat setting 8-10 hours or until beef and vegetables are tender.
8 servings at 8 pts each
Mustard Onion Chuck Roast in Foil
2 tbsp. dry mustard
1 1/2 tsp. water;
3-pound trimmed beef chuck pot roast
2 medium onions, chunked;
1/2-cup soy sauce....
Blend mustard and water to make a paste; let stand for 5 minutes. Place a large enough piece of foil to cover meat in a shallow baking pan; place meat on foil. Sprinkle onion pieces on meat. Stir 1 tbsp. soy sauce into mustard mixture, blending until smooth; stir in remaining soy sauce. Pour mixture evenly over beef and onions. Fold foil over meat; seal securely. Roast at 325 for 3 hours. Remove from oven, slice across grain, and serve with meat juices. My family loves this, and it's great for those days when the late afternoon is hectic. Throw it in at 3; it's ready at 6. Plus chuck roast is so cheap.
8 servings at 7 pts
Per Serving (excluding unknown items): 279 Calories; 13g Fat (39.9% calories from fat); 40g Protein; 4g Carbohydrate; 1g Dietary Fiber; 145mg Cholesterol; 1137mg Sodium. Exchanges: 0 Grain (Starch); 5 1/2 Lean Meat; 1 Vegetable; 0 Fat.
Shared by Robs415
SIRLOIN TIP CASSEROLE
In crock-pot mix together:
2 lbs sirloin tips
1 can Campbells golden mushroom soup mix
1 pkg Onion Soup Mix
6 med red potatoes
Place potatoes on top of meat mixture, turning them once to cover with the soup mixture so they will brown nicely. Cook on low 7-9 hours.
Serve with your favorite vegetable and crusty bread.
This makes a lot of gravy - believe it or not
6 servings at 7 pts each
Slow Cooker Enchiladas - 7 Points
Recipe By : Sue B's WW Meeting
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot Dishes New Recipes
1 pound extra lean ground beef
1 cup chopped onion
1/2 cup chopped green bell pepper
1 16 oz can pinto beans OR kidney beans -- drained
1 can diced tomatoes & green chilies -- drained
1 small can tomato sauce
1 package enchilada sauce -- (dry mix)
1/3 cup water
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup shredded lowfat cheddar cheese
6 flour tortillas (2 pts. each)
Cook beef, onions, and pepper until browned; drain. In a bowl, add all other ingredients except flour tortillas and stir. In a crock-pot, layer about 3/4 Cup beef mixture, than a flour tortilla. Repeat layers. Cover, and cook on low for 7 hours.
Kim's Beef Stew
Recipe By : Kim
6 Points Per Serving
1 pound beef stew meat -- cubed, 1"
8 teaspoons McCormick Beef Stew seasoning -- (1/2 package)
15 ounces green beans, canned -- 1 can
15 ounces canned black beans -- 1 can (shop rite)
15 ounces peas, canned -- 1 can
15 ounces corn, canned -- 1 can
3 cups water
Put in a crockpot and simmer all day (about 8 hours or so).
Serving Size : 8
JENN'S NOTE: If you can not find McCormick Beef Stew seasoning use another brand of seasoning or use your own favorite spices ie: salt, pepper, garlic, or onion soup mix :)
NOTES : Per serving: 309.4 cal, 12.4g (35.6%) fat, 6.4g fibre, 646mg sodium, 27.1g carbs, 23.5g protein
Crockpot Spaghetti Roast - 5 Points
Recipe By: Sue B's WW Meeting
Serving Size: 6 Preparation Time: 0:00
1 medium rump roast, trimmed
1 1 LB, 10 oz jar spaghetti sauce (I use Ragu Light
Tomato & Basil (no sugar added)
6 cups cooked spaghetti (9 oz. dry)*
Per Serving: 2 ounces of lean beef (3 Points), 1/2 cup spaghetti
sauce (1 Point),*1/2 cup cooked spaghetti (1 Point)=5 Points; 284.8
Cal, 8.2g Fat, 5.2g Fiber=5 Points.
NOTE: * I cook 6 cups spaghetti so that others may have more than 1/2
cup. If I have 1-cup spaghetti, it becomes 7 points per serving.
Crockpot Enchilada Layered Casserole
1 medium onion, chopped
1 green pepper, chopped
1 lb 93% lean ground beef
Cook onion and green pepper in non-stick skillet over medium heat until translucent, stirring constantly. Add ground beef and stir until cooked.
Add 1 15oz can diced tomatoes with mexican seasoning, UNDRAINED
1 teaspoon chili powder
1/2 teaspoon cumin
1 15 oz. can ranch beans (or chili beans or dark red kidney beans), undrained
1/2 to 1 small can tomato sauce
Cook on low for 10 minutes, until piping hot. Sauce should be like a thin spaghetti sauce consistency.
Spray with Pam the inside of a 3.5 quart crockpot. Layer the following in this order:
3/4 cup sauce mixture
1 fat-free flour tortillia
1/3 cup reduced fat Mexical Cheese, grated
Make 6 layers, ending with cheese. Pour any sauce remaining over the top.
Cook 6 hours on low. Total recipe has 41 points. It is supposed to serve 6, but I usually find it serves 10, which makes it 4.1 points a serving. This tastes like a Mexican Lasanga to me. I take it to all our church suppers, by request, and it is always all eaten--even the pot is scraped. Check on this recipe the first time you make it--a frends' Crockpot has a higher "low" setting, and it doesn't need six hours to be done in her pot--gets too dry. My crockpot's "low" setting is 225-250 degrees. ViolaNan
My family and I have been enjoying this recipe for years now, I have always used round steak because it is leaner than stew meat and much more tender. It was a shock when I punched it into Mastercook and it told me it was 3 points for a cup!
1 lb of round steak, fat trimmed, and cubed
3 cups of water
2 packages lipton Onion soup mix
24 ounces of potatos
2 large onions
1 pound of baby carrots cut in half
4 stalks of celery chopped
12 ounces of mushrooms (washed and stems off if desired)
1 tablespoon of cornstarch mixed with 1 tablespoon of cold water until smooth.
salt and pepper to taste.
Throw all but the cornstarch mixture in, and cook all day. Add the cornstarch mixture about an hour before eating.
I make biscuits to go with it for my husband and son, for myself, I take a wheat bun and toast it in the toaster and serve the stew over it. This is Very Hearty and filling. It fills a 3 qt crockpot, which is 12 cups. Mastercook has given it the value of 1 cup equals a serving for 3 points. If you want to add the points, I sometimes substitute half the water for beer. Enjoy!
Crockpot Beef and Peppers
Shared by: Doeylee
6 points Per Serving
2 lbs lean round steak, trim all fat
2 green peppers, sliced thin
2 tbsp. dried onions, 1 used two large fresh onions
1 cup beef broth
2 tbsp. low sodium soy sauce
1 tsp. worcestershire sauce
1/2 tsp. ground ginger ( I forgot to add it)
1 clove garlic, minced ( I used 4 cloves)
Cut the steak into serving size pieces. Put the vegetables in the bottom of the crockpot, then put the steak in a single layer on top of the vegetables. Pour the rest of the ingreds. over the top. Cover and cook on low 8-10 hours or high for about 4 hours. I found that I needed to add more water because it was so salty. Then when it was almost done I thickened it with a little flour.
Chinese Beef and Vegetable Stew (Crockpot), 6 @ 4 pnts
4 cups shredded cabbage packed,
1 large green bell pepper -- cut into thin strips,
4 1/2 ounces canned mushrooms -- 1 jar,
6 scallions -- chopped
1 can waterchestnuts, canned -- drained, 8 ounces,
1 pound lean round steak -- cut into strips,
1/4 cup dry sherry,
3 tablespoons soy sauce,
3 tablespoons water,
3 tablespoons hoisin sauce,
1 teaspoon Chinese chili paste with garlic,
1/4 teaspoon garlic powder,
1/4 teaspoon garlic pepper,
1 1/2 tablespoons cornstarch,
16 ounces frozen young green beans thawed,
1/2 large red bell pepper chopped,
1. In a 31/2- or 4-quart electric slow cooker, mix together the cabbage, green pepper, mushrooms, scallions, water chestnuts, and beef. In a small bowl, mix together 2 tablespoons each of the sherry and soy sauce, the water hoisin sauce, chili paste and garlic powder. Pour over the beef and vegetables in the pot. Sprinkle with the garlic pepper
2. Cover and cook on the low heat setting for 5 1/2 to 6 hours. In a small bowl or cup, mix together the cornstarch and remaining sherry and soy sauce. Increase the heat setting to high. Stir in the cornstarch mixture. Place cover slightly ajar and cook on high for 1/2 hour, stirrign once or twice, until the sauce clears and thickens slightly. Stir in the green beans and red pepepr and cook 5 to 10 minutes longer
Per Serving (excluding unknown items): 197 Calories; 4g Fat (20.3% calories from fat); 20g Protein; 18g Carbohydrate; 5g Dietary Fiber; 44mg Cholesterol; 794mg Sodium.
NOTES : Chinese flavorings and a mix of Aisian and ordinary vegetables give this stew a contemporary East-West twist. Serve over hot steamed rice..
Use a 4-quart slow cooker and stir in 1 to 2 cups bean sprouts along with the cabbage, if desired.
Recipe By : Weight Watchers Magazine, September/October 1997 9 Points Per Serving
I made this for Valentine's Day dinner. Russell Fletcher originally posted this to Eat-LF, and it was a real keeper. I made some adjustments (see my notes at the end), which are reflected in the ingredients. And since I increased the beef and some of the other ingredients, I have leftovers - yippee! Thanks Russell.
1 1/2 lbs beef, trimmed -- * see note
1 c chopped onion
8 ozs sliced mushrooms
1 tbsp Dijon mustard
2 tsps dried parsley
1/2 tsp salt
1/2 tsp dill -- dried
1/4 tsp pepper
1 clove garlic -- minced
1/2 c all-purpose flour -- * see note
1 can fat-free beef broth -- * see note
3/4 c lowfat sour cream
6 c egg noodles, Barilla -- cooked, * see note
Trim fat from steak. Wrap steak in heavy-duty plastic wrap; freeze 30 minutes. Unwrap steak; cut steak diagonally across grain into 1/8-inch thick slices. Place steak, onion, and next 7 ingredients in a 3-
quart electric slow cooker. combine flour and broth in a bowl; stir with a whisk until blended. Add broth mixture to cooker; stir well. Cover; cook on low-heat setting for 8 hours or until tender. Turn slow cooker off; remove lid. Let stand 10 minutes. Stir in sour cream. Serve stroganoff over noodles.
Serving Size : 6
Original recipe called for 1 lb. steak, which would have brought it under 30% CFF, but we like more meat in it. Russell Fletcher webauthor@b...
Betsy's Notes: Made 2/14/00. Had 1 1/2 lbs of extra lean stew beef in cubes and used it just as it was (original recipe called for 1 lb of t-bone steak, and then sliced it thin). To make up for the extra beef
I increased the broth to use the whole can (was 1 cup), and the flour (was 1/3 cup). And, because the extra beef gave me additional servings, I increased the noodle amount to give me the right nutritional analysis.
Per serving: 436 Calories; 8g Fat (17% calories from fat); 38g
Protein; 53g Carbohydrate; 133mg Cholesterol; 409mg Sodium
CORNED BEEF & CABBAGE STRUDEL
4 Cup(s) cabbage shredded
1 Meddium garlic clove(s), peeled & minced
1/2 Cup chicken broth
2 Cups frozen potatoes O'Brien, thawed (potato, onion & pepper)
1/2 tsp table salt
1/4 tsp black pepper
1/4 tsp dried thyme
1/2 tsp caraway seeds
1 tsp bay leaf, but 1 whole bay leaf preferred
2 tbsp lemon zest
1/2 lbs corned beef brisket, cooked and diced
4 pieces whole-wheat phyllo dough
1/2 cup mustard
1. Heat a 10-inch non-stick skillet over medium heat. Add cabbage, garlic &
broth. Saute' until cabbage is limp, stirring frequently, about 3 minutes.
2. Stir in potatoes O'Brien, salt, pepper,thyme, caraway seed & bay leaf.
Cook until potatoes are hot, about 5 min. Stir in lemon zest and corned beef.
Remove bay leaf. Remove from heat and cool mixture while preparing phyllo
3. Line a baking sheet with parchment paper. Place one sheet phyllo dough,
long-sided facing you, on paper. Spray with cooking spray. Add second sheet
of dough. Spray with cooking spray. Repeat twice more.
4. Preheat oven to 350 F.
5. Spoon corned beef filling across width of dough, starting 4 inches from
bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4
inches of dough to cover filling. Using parchment paper as a guide, gently
roll up phyllo dough. Place seam-side down on paper-lined cookie sheet.
Ends fo dough don't have to be tucked in. Spray strudel with cooking spray.
6. Bake until phyllo is browned, 30 min. Let sit 5 minutes. Cut into 4
slices and serve each with 2 tablespoons mustard.
Pts: per serving 5
Moo Shu Beef
Love Chinese takeout but not willing to go out and pick it up? You can make
this delicious Chinese favorite at home - and by using flour tortillas
instead of the authentic pancakes you'll have it on the table faster than
even the quickest delivery man!
5 POINTS PER SERVING
Prep Time: 25 minutes
Cook: 15 minutes
8 oz boneless sirloin beef, cut into thin strips
3 tbsp lite soy sauce, divided
1 tsp cornstarch
2 tsp vegetable oil
2 scallions, chopped
3 cloves garlic, minced
2 tbsp cooking sherry
2 cups Chinese or Napa cabbage, chopped
1/3 cup canned bamboo shoots, drained and chopped
1/3 cup canned mushrooms, drained and sliced
White of 1 egg, beaten
12 x 6-inch fat-free flour tortillas, heated
1/2 cup hoisin sauce
1. Mix beef with 1 tablespoon soy sauce and cornstarch.
2. Heat oil in large skillet or wok. Add scallions and garlic; cook 1
minute. Add beef; brown, 2 minutes. Add remaining soy sauce and sherry. Cook
3. Add cabbage, bamboo shoots and mushrooms. Cook 5 minutes.
4. Stir in egg white and cook 2 minutes.
5. To serve: Place a heated tortilla on a plate. Spread 2 teaspoons hoisin
sauce on tortilla and then place 3 tablespoons beef filling on top of sauce.
Roll up, folding in one end to seal in mixture. Yields 2 filled tortillas
Number of servings: 6
POINTS per serving: 5
Recipe by: WW Quick, Light and Healthy Cookbook
8 Points per Serving
1 pound ground round
1/2 cup chopped onion (about 1/2 med. onion)
2 cloves garlic, minced
3 cups cooked rice (cooked without salt or fat)
1/4 cup sliced ripe olives
2 TBS. chopped fresh cilantro
1 (28 oz) can tomatoes, undrained and chopped
1 (4 1/2oz) can chopped green chiles,undrained
1 (1 1/4oz) package 40%-less-sodium
taco seasoning mix
3/4 cup (3oz) reduced-fat Monterey Jack cheese
Cook first 3 ingreds. in a large skillet over medium-high heat until beef is
browned, stirring until it crumbles; drain and return to skillet. Stir in
rice and next 5 ingreds. Bring to a boil; reduce heat, and simmer,
uncovered, 10 mins. Spoon mixture into a 2 quart baking dish coated with
cooking spray. Cover and chill 8 hours or overnight. Bake casserole,
uncovered, at 350 for 30 mins. or until thoroughly heated. Sprinkle with
cheese, and bake 5 additional mins. or until cheese melts.
Yields: 6 servings
6 Points Per serving
3/4 pound extra lean ground beef
15 ounces red kidney beans, 1 can
14.5 ounces no-salt-added diced tomatoes undrained
4 ounces chopped green chilies, 1 can
1package taco seasoning mix
6 corn tortillas
3/4 cup nonfat sour cream
3 ounces shredded cheddar cheese
2 tablespoons chopped fresh cilantro
1. Spray large nonstick skillet with nonstick cooking spray. Heat over high
heat until hot. Add ground beef; brown 8 to 10 minutes or until thoroughly
cooked, stirring constantly. Drain well; return beef to skillet.
2. Add beans, tomatoes, chilies and taco seasoning mix; mix well. Reduce
heat; simmer 5 minutes.
3. Meanwhile spray 12x8-inch (2-quart) baking dish with nonstick cooking
spray. Cut each tortilla in half; place 6 halves in bottom of sprayed baking
dish, overlapping slightly.
4. Spoon half of beef mixture evenly over tortillas. Spoon sour cream over
beef mixture; spread evenly. Top with remaining 6 tortilla halves and
remaining beef mixture. Cover tightly with foil. Freeze.
5. Thaw overnight. Heat oven to 350F. Bake at 350F for 25 minutes. Remove
from oven; sprinkle with cheese. Cover; let stand 3 minutes or until cheese
is melted. Sprinkle with cilantro.
Makes 6 Servings.
Mexican Layered Casserole
found at: lowcaldiner.com/index.html
lots of good receipes to try!!
Low Point Sloppy Joe's
1 lb. ground sirloin (90% or 93% lean)
1 chopped onion (optional)
1/2 cup canned diced tomatoes
4 oz. fresh mushrooms, sliced
2 cups V-8 (low sodium is best)
2 cups Chinese cabbage (also called nappa), chopped
Brown hamburger and drain off any grease. In a large skillet, add onions, mushrooms, tomatoes, and Chinese cabbage to the hamburger. Add V-8 and season with herbs & spices (I use a little bit of pepper and Mrs. Dash original blend). Simmer over low heat for about 45 minutes or until thickened to proper consistency.
Makes 4 servings with 4 points per serving. This is enough to put on 2 hamburger buns. I use the Wonder Light buns that are only 1 point each. If you don't like onion, substitute an extra 1/2 cup of the tomatoes instead. I usually double or triple this recipe, as it goes fast in my family. I know the Chinese cabbage sounds gross, but it cooks up and you can't even tell it's in there. My super picky 11 year old loves these sloppy joes. I neglected to tell him the ingredient however.
8oz. extra lean ground beef
1 large onion (chopped)
1 pkg. taco seasoning mix
1 pkg. ranch style dressing mix
2 cans pinto beans
2 cans diced tomatoes
1 small can tomato sauce
1 small can chopped green chilies
1 can corn or hominy
1 can water
Brown meat & onion.
Rinse with warm water in collander and drain well.
Add other ingredients in a large pot.
Cook for 30 minutes or in a crock pot for several hours.
1 1/2 cups=3 points Makes a huge pot.
Salisbury Steak Deluxe
6 servings/4pts per serving
1 can cream of mushroom soup/Campbells Health Requests
2 tsp Worcestershire Sauce
1 tbsp mustard
1 tsp horseradish
1 egg/or 2 oz egg substitute
1/4 cup breadcrumbs
1/4 cup finely chopped onions
1/2 tsp salt
1/4 tsp pepper
1 1/2 # ground, lean turkey/ or beef
1/2 cup water
2 tbsp chopped parsley
Combine soup, mustard, Worcestershire sauce, and horseradish; blend well and set aside.
In another bowl, combine egg, bread crumbs, onion, salt, pepper, and 1/4 cup of soup mixture.
Add turkey and mix well.
Shape into 6 patties.
Spray large skillet with cooking spray. Brown patties, and drain. Combine remaining soup mixture with water, and pour over patties.
Cover and cook over low heat for 10-15 minutes or until meat is done.
Remove patties to a serving platter; spoon sauce over meat.
Sprinkle with parsley.
This receipe can prepared ahead of time, and refrigerated, and warmed up later in the oven.
This receipe is very easy to make, and the whole family loved it, including my 9 year old daughter who is very picky!
Ingredients: 4 Rosina Light Itilian Style Meatballs (located in the
freezer section) l/2 cup Healty Coice Spagetti sauce, l light hot dog
bun. Cook meatballs as directed on the box. In saucepan warm spagetti
sauce. Toast hotdog roll.. Put meatballs on roll and add sauce.
Special notes: Add reduced fat mozzerela cheese for extra points. Total
points before cheese=4. Enjoy :o)
Deep-Dish Pizza Casserole
6 points per serving/6 servings
1 pound ground round, lean
1-15 oz can chunky Italian-style tomatoe sauce
1-10oz can refrigerated pizza crust
6-1 oz slices part-skim mozzarella cheese - divided
Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if neccesary and return to skillet. Add tomato sauce and cook until heated. While meat cooks, coat a 9x13x2 inch dish with cooking spray. Unroll pizza crust dough, and press into bottom and half-way up sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella cheese. Top with meat mixture. Bake uncovered at 425 degrees for 12 minutes. Top with remaining 3 cheese slices, and bake additional 5 minutes or until crust is browned and cheese melts. Cool 5 minutes before serving.
Note: You can add things like spinach, red peppers, mushrooms, or anything else that is 0 points, or adjust the points.
Very good receipe, daughter (the 9 year old picky eater) didn't like it. But, she has a problem when we tell her its ground beef. If we would have told her it was ground turkey or something else, she would have eaten it! (Believe me, its very true! We have already tried telling her it was something else, and she eats it and loves it!)
1 can 46 oz Campbell's Tomato juice - 6 pts
1 can 15 oz. pinto beans - 3.5 pts
1 can V-8 juice, spicy hot is what we use - 1 pt.
1 lb. Lean Ground Beef, cooked & drained( the book said ) 22 pts.
2 cups spaghetti noodles, cooked - 8 pts
Spices to taste ( garlic powder, onion powder, pepper ) and whatever esle
Total points 40.5
Makes 10 Cups , 1 cup servings for 10 servings
1 cup = 4 pts.
Cook noodles and beef seperately, then add in everything into a large pot and
simmer. About 10 - 15 minutes or until warm.