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Picante Chicken

Refrigerated butter-flavored cooking spray
1 3 1/2-pound (1680 g) frying chicken, cut into 10 pieces, skin removed and discarded
1 medium onion, diced
1 medium green bell pepper, seeded and diced
2 large cloves garlic, minced
3 sprigs fresh thyme or 1/2 teaspoon crushed dried
2 to 2 1/2 teaspoons (10 to 12.5 ml) curry powder
1 14 1/2-ounce (435 g) can no-salt- added diced tomatoes
1 teaspoon (5 ml) celery flakes
1 packet sugar substitute that will retain sweetness during long cooking
2 teaspoons (10 ml) white wine vinegar
2 tablespoons (30 g) currants

Lightly coat a large nonstick skillet with cooking spray. Place over medium heat and add the chicken pieces. Sauté for 5 minutes per side, turning once. Put onion, bell pepper, and garlic in a 3 1/2-quart crockery slow cooker. Top with browned chicken pieces. Add thyme sprigs. In a bowl, combine curry powder, tomatoes, celery flakes, sugar substitute, and white wine vinegar. Pour over chicken pieces. Sprinkle with currants. Do not stir. Cover and cook on low for 6 to 8 hours or on high for 2 to 3 hours.

Serve over rice.

Sauerkraut Dinner

2 medium russet potatoes, scrubbed and sliced 1/4-inch thick
2 medium onions, sliced and separated into rings
2 medium carrots, peeled and sliced 1/2-inch thick
2 medium ribs celery, sliced 1/4-inch thick
2 large garlic cloves, minced
1 14 1/2-ounce (435 g) can no-salt-added canned tomatoes with juice
1 32-ounce (960 g) jar sauerkraut, drained
1/2 cup (120 ml) unsweetened apple juice
1/2 teaspoon (2.5 ml) caraway seeds
1/2 teaspoon (2.5 ml) freshly ground pepper
1 1/2 pounds (720 g) fully-cooked smoked turkey kielbasa, cut into 6 pieces

Put potatoes, onions, carrots, celery, and garlic in a 5-quart (5-liter) or larger crockery slow cooker. Drain juice and reserve juice from tomatoes. Coarsely chop tomatoes and add to slow cooker. Top with sauerkraut. In a glass measuring cup, combine apple juice, reserved tomato juice, caraway seeds, and pepper. Pour over sauerkraut. Do not stir. Top with pieces of turkey kielbasa. Cover and cook on low for 7 to 9 hours or on high for 3 1/2 to 4 1/2 hours. To serve, pile sauerkraut and vegetables onto a large platter. Top with pieces of kielbasa. Serve hot. Makes 6 servings.

Per serving: 282 calories (20% calories from fat), 22 g protein, 10 g total fat (2.9 g saturated fat), 29 g carbohydrates, 7 g dietary fiber, 74 mg cholesterol, 1887 mg sodium*

Diabetic exchanges: 3 lean protein, 2 carbohydrate (1 bread/starch, 3 vegetable)

Slow-Cooked Stuffed Cabbage Leaves

12 to 14 large green cabbage leaves
1 1/4 pounds (480 g) ground turkey breast
1/4 cup (60 ml) egg substitute
1 small yellow onion, minced
1 large clove garlic, minced
1 large tart apple, such as Granny Smith, peeled, cored, and minced
1 cup (158 g) cooked white rice
1 tablespoon (8 g) dried dill weed
2 tablespoons (16 g) chopped flat-leaf parsley
salt (optional)
freshly ground pepper to taste
cooking sauce
1 tablespoon (15 ml) olive oil
2 medium yellow onions, halved and thinly sliced
1 28-ounce (840 g) can no-salt-added crushed tomatoes, including the juice
3 tablespoons (45 ml) fresh lemon juice
1 tablespoon (9 g) hot paprika
1 teaspoon (5 ml) Worcestershire sauce

Blanch cabbage leaves in boiling water for 3 minutes. Drain and refresh under running cold water to stop the cooking process. Drain again on paper towels and set aside. In a large bowl, combine turkey breast, egg substitute, onion, garlic, apple, cooked rice, dill weed, parsley, salt (if using), and pepper. Mix well. Place the cabbage leaves on a work surface. Divide the filling equally between the cabbage leaves, putting about 1/4 cup (about 100 g) of the turkey-rice mixture at the bottom of each cabbage leaf and roll up, folding in the bottom and sides to enclose the filling. Set filled leaves aside. In a large nonstick skillet, heat the oil over medium heat. Add the onion and garlic; sauté until onions are limp, about 4 minutes. Stir in remaining sauce ingredients and cook, uncovered, for another 5 minutes. Stir occasionally. Place half of the sauce in the bottom of a 4-quart (4 L) or larger crockery slow-cooker. Arrange filled cabbage leaves, seam side down, on top of the sauce, making as many layers as necessary. Spoon the remaining sauce over the cabbage rolls. Do not stir. Cover and cook on LOW for 7 to 9 hours, or on HIGH for 3 1/2 to 4 1/2 hours. To serve, transfer cabbage rolls to a large serving platter and top with sauce. Serve at once.

Per 2-roll serving: 251 calories (14% calories from fat), 27 g protein, 4 g total fat (0.7 g saturated fat), 28 g carbohydrates, 5 g dietary fiber, 64 mg cholesterol, 98 mg sodium

Diabetic exchanges: 3 very lean protein, 2 carbohydrate (1/2 bread/starch, 1/2 fruit), 3 vegetable)

Crock Pot BBQ Beef Sandwiches

4 lbs. beef round steak
1 cup chopped onions
½ cup brown sugar
1 tablespoon chili powder
2 cloves garlic, minced
2 carrots, chopped
½ cup ketchup
1/3 cup cider vinegar
12-oz. can beer or non-alcoholic beer
6 oz. can tomato paste
20 Kaiser rolls or hamburger buns

Trim excess fat off round steak and cut into 1" pieces. Combine with remaining ingredients except rolls in 4-6 quart slow cooker. Cover and cook on low for 10-12 hours, until beef is very tender. Remove cooked beef from mixture in crock pot. Coarsely shred beef using two forks and place in large sauce pan. Add 2 cups of sauce from crock pot to meat and stir to blend well. Keep warm over low heat while serving into sandwich buns. Makes 20 sandwiches.

Healthy Crock Pot Beef Stew

1 lb. beef stew meat
1 tablespoon flour
1/8 teaspoon pepper
½ cup red wine or beef broth
2 cups low sodium beef broth
2, 14 oz cans Italian seasoned diced tomatoes, undrained
3 cloves garlic, minced
1 onion, chopped
9 oz. package frozen cut green beans, thawed
9 oz. package refrigerated fettuccine, cut in half

Toss beef stew meat with flour and pepper and place in a 3 ½ quart or larger crock pot. Add remaining ingredients except beans and pasta. Stir well. Cover and cook on low for 10-12 hours until beef is tender.

Orange Roast Pork

1 (3 ½ lb) pork shoulder roast
1 onion, chopped
6 oz. can frozen orange juice concentrate
¼ cup brown sugar
1 teaspoon salt
¼ teaspoon pepper
2 tablespoons flour
2 tablespoons cold water

Trim roast of visible fat. Place onions in bottom of 3-4 quart crock pot. Sprinkle salt and pepper over roast and place in crock pot on top of onions. In a small bowl, mix together thawed orange juice concentrate, brown sugar, salt, and pepper. Pour over roast. Cook on low for 6-8 hours until roast is tender.

Savory Pot Roast with Vegetables

1- 3 pound (1.44 kg) boneless beef chuck roast, tied and trimmed of all fat
freshly ground pepper to taste
olive oil cooking spray
3 large carrots, peeled and cut into sticks about 1 inch (2.5 cm) wide and 2 inches (5 cm) long
3 large ribs celery, cut into pieces 2 inches (5 cm) long
1 large yellow onion, peeled and cut into 12 equal pieces
3 large cloves garlic, thinly sliced
1 cup (240 ml) dry red wine or fat-free, no-salt-added canned beef broth
1/3 cup (74 g) low-sodium tomato paste
1 1/2 tablespoons (23 g) Dijon mustard
1/2 teaspoon (2.5 ml) crushed dried thyme
2 large bay leaves
salt (optional)
1 1/2 tablespoons (23 g) cornstarch, mixed with 2 tablespoons (30 ml) water

Rinse roast and pat dry with paper towels. Sprinkle both sides with pepper. Lightly coat a heavy skillet with cooking spray and place over medium-high heat. Add roast and sear until well browned on all sides, about 8 minutes total cooking time. In a 4-quart (4L) or larger crockery slow-cooker, combine carrots, celery, onion, and garlic. Place browned roast on top of the vegetables. In a large mixing cup, combine wine, tomato paste, Dijon mustard, thyme, and bay leaves. Pour over roast and vegetables. Cover and cook until roast is very tender when pierced with a fork, about 8 to 9 hours on LOW or 4 to 5 hours on HIGH. When beef is done, transfer the roast to a heated serving platter. If cooking on LOW, turn the slow-cooker on HIGH. Skim any fat from the surface of the sauce. Add salt (if using). Pour the blended cornstarch mixture into the cooker and cook, stirring often, until sauce is bubbling, 10 to 15 minutes. Using a slotted spoon, remove vegetables from sauce and arrange around the roast. Transfer sauce to a gravy boat to pass alongside. To serve, carve the beef against the grain into thin slices. Serve at once.

Per serving (4 ounces {120 g} beef plus 1/6 of the vegetables and 3 tablespoons {45 ml} of the sauce): 315 calories (26% calories from fat), 41 g protein, 10 g total fat (3.3 g saturated fat), 15 g carbohydrates, 3 g dietary fiber, 119 mg cholesterol, 220 mg sodium

Diabetic exchanges: 4 lean protein, 1 carbohydrate (vegetable)

Slow Cooker Fajita Stew

2 ½ lbs. boneless beef top round steak
1 onion, chopped
2 cloves garlic, minced
14 oz. can diced tomatoes, undrained
1 oz. envelope fajita seasoning mix
1 red bell pepper, cut into 1" pieces
1 green bell pepper, cut into 1" pieces
¼ cup flour
¼ cup water

Trim excess fat from beef and cut into 2" pieces. Combine with onion in 3-4 quart slow cooker. Mix together fajita seasoning mix and undrained tomatoes. Pour over beef. Cover and cook on low 6-8 hours until steak is cooked through and vegetables are tender.

Southwest Steak and Beans

1 ½ lbs. flank steak
1 onion, chopped
3 cloves garlic, minced
16 oz. jar chunky salsa
½ teaspoon dried oregano leaves
2 teaspoons chili powder
½ teaspoon salt
¼ teaspoon pepper
15 oz. can black beans, drained and rinsed
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 cups hot cooked rice

Trim excess fat from steak. Place onions and garlic in bottom of 3-4 quart slow cooker and top with steak. Mix salsa, oregano, chili powder, salt, and pepper in small bowl and pour over meat. Top with drained black beans. Cover and cook on low 6-8 hours until steak is cooked through and vegetables are tender

Colorful Chicken Stew

Ingredients:
1 pound boneless skinless chicken breasts, cubed
1 can (14 1/2 oz. size) Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 cans (4 oz. size) mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes
2 teaspoons sugar, or Artificial Sweetener equivalent
1 teaspoon chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cups cold water


Directions:

In a 5-quart crockpot, combine the first 12 ingredients. In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender.

One 1-cup serving equals: 123 calories, 209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein, 1 gm fat, 3 gm fiber.

Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.