Beef Stew

Ingredients:

• 1 lb stewing beef
• 2 carrots, diced
• 8 baby red potatoes
• 1 cup mushroom caps
• 1 cup asparagus, chopped
• 1 cup water
• 1 cup broth
• 1 tbsp garlic
• 1 tbsp Mrs. Dash
• salt & pepper to taste

Directions:

Prep Time: 10 min Total Time: 6-8 hours Yield: 4

1. Place all ingredients in crock pot. Add water if liquid doesn't cover most of the ingredients.
2. Cook on lowest crockpot temp. for 6-8 hours.
3. Drain liquid and serve, or thicken liquid with corn-starch and cook for another 30 min. on high for more liquid stew.

 

Approx. Calories xx per serving

Fake Lasagna Casserole

Ingredients:

• 1/2 lb ground beef, uncooked
• 1/8 cup onion, chopped
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 (8 ounce) package pasta shells, cooked
• 3 cups mozzarella cheese
• 12 ounces cottage cheese
• 1 eggs
• 1/4 cup parmesan cheese
• 1 tablespoons parsley
• 15 ounces jars spaghetti sauce

Directions:

Prep Time: 20 min Total Time: 1 hr 30 min Yield: 4

1. In a skillet, cook beef and onion until meat is no longer pink and onion is tender; drain. Sprinkle with salt and 1/4 teaspoon pepper; set aside.
2. In a large bowl, combine pasta, 3 cups of mozzarella cheese, cottage cheese, eggs, Parmesan cheese, parsley and remaining pepper; stir gently. Pour into a greased 13x9x2-inch baking dish or shallow 3 quart baking dish.
3. Top with beef mixture and spaghetti sauce (dish will be VERY full).
4. Option: Freeze now by covering tightly with foil. Seal additional cheese in package attached to pans. Thaw all day in refrigerator and the proceed with following baking instructions.
5. To serve immediately, cover with foil and bake at 350ºF for 45 minutes. Sprinkle with remaining mozzarella.
6. Bake, uncovered, 15 minutes longer or until the cheese is melted ad bubbly. Let stand 10 minutes before serving.

Approx. Calories 950 per serving

Fabulous Fritos Cuban Cooking

Ingredients:

• Pollo Frito (fried chicken)
• 3/4 cups Cuban Garlic Lime Marinade
• 1/2 cups honey
• 2 chicken breasts
• 1 tsp garlic
• 1 tbsp lemon vodka
• 1 tbsp oil

Boniatos Fritos (fried sweet potatoes)

• 1 large sweet potato
• 1 large carrot
• 3 tbsp oil
• salt to taste

Directions:
Prep Time: 4 hrs  Total Time: 4 hrs 30 min   Yield: 2 meals

1. Pour marinade and honey in ziplock with chicken, place in refridgerator for maximum 4 hours (lime juice will tenderize chicken too much). Can also freeze for OAMC.
2. Before chicken is ready, prepare the potatoes and carrots by cutting them julienne style, but a little larger, not quite as large as french fries.
3. Place veggies in frying pan with oil and fry on medium heat (4-5 out of 10 on your element).
4. Once chicken is ready to be cooked, drain all marinade and place in frying pan with oil, sautee with garlic until most of pink colouring is gone.
5. Add vodka to chicken and simmer on low-medium heat (3 on your element), heat until liquid is reduced and chicken is browned all over.
6. Once veggies are mostly cooked through and soft turn heat up to high-medium heat (6 on your element) and cook for about 5 minutes until somewhat crispy on the outside.
7. Serve together.

Approx. 475 calories per meal

pictured here with replacements: baby reds for sweet potatoes, asparagus and mushrooms for carrots, white wine vinegar for vodka.

Shredded Taco Chicken

Ingredients:

• 3 tablespoons taco seasoning
• 1 cup chicken broth
• 1 lb boneless skinless chicken breast

Directions:

Prep Time: 5 min  Total Time: 6 hrs  Yield: 4

1. Dissolve taco seasoning into chicken broth.
2. Place chicken breasts in crock pot and pour chicken broth over.
3. Cover and cook on low for 6-8 hours.
4. With two forks, shred the chicken meat into bite-size pieces.
5. To freeze, place shredded meat into freezer bags with the juices.
6. Press out all the air and seal.

Approx. Calories 120 per serving

Sweet Apple Pork & Potato

Ingredients:

• 1 lb pork loin roast
• ½ cup apple vodka or apple juice
• 1/4 cup onion, chopped or flakes
• 2 tsp garlic, chopped
• 1 tablespoon sea salt
• 2 apples, cored and quartered
• 1 lb sweet potatoes
• 1 cup chicken broth, with basil vodka
• 2 tsps flour
• ¼ cup mustard
• pepper, to taste
• Optional: 4 slices bacon, 2 large carrots

Directions:
Prep Time: ½ day Total Time: 1 day Yield: 2

1. Marinate pork in re-sealable plastic bag with apple vodka/juice, onions, garlic, salt and pepper for 8-24 hrs.
2. Core and quarter apples, slice sweet potatoes, layer on bottom of crock pot. If adding carrots, add in sliced carrots now.
3. Place pork, with marinade on top of apples and sweet potato, then pour chicken stock over roast. If you are adding bacon, place strips over roast now.
4. Cover and cook on low power for for 7 to 10 hours, or until sweet potatoes are tender and pork is cooked.
5. Once cooked, transfer pork out of crock pot, pour out the marinade into a sauce pan, whisk in the flour and the mustard, continue stirring and bring to a simmer for about 5 minutes.
6. Mash the sweet potatoes, adding butter as you would to normal mashed potatoes, then add half of the apples from the crockpot, mixing in with mashed potatoes. Sprinkle with a little brown sugar if not too sweet already.
7. Serve mashed sweet potatoes (and carrots) on the side of the pork.

Approx. Calories 600 per serving

Cantonese BBQ Pork

Ingredients:

• 4 tablespoons hoisin sauce
• 1 tablespoon honey
• 1/4 cup dark soy sauce
• 1 tablespoon dry sherry
• 2 cloves garlic, minced
• 1 teaspoon grated fresh ginger
• 1 teaspoon brown sugar
• 1 lb pork tenderloin, thick cut
• 1 teaspoon Chinese 5 spice powder
• salt

Directions:

Prep Time: 15 min Total Time: 9 hrs 15 min Yield: 4

1. Combine all the marinade ingredients in a large zip lock bag.
2. Cut pork into 1 inch strips and then put pork in the bag and seal.
3. Let pork marinate in the fridge, turning the bag every few hours. Reserve the marinade for basting.
4. Wrap the pork in tinfoil then broil meat, turning often to brown the meat evenly, basting often.
5. Cook for about 40 min but it depends on the thickness of the tenderloin so check internal temp with your meat thermometer to be sure you do not overcook it.

Approx. Calories 350 per serving

Sticky Sweet Sesame Legs

Ingredients:

• 12 pieces skinless chicken thighs (4 breasts)
• 1/2 cup hoisin sauce
• 1/4 cup honey
• 3 tablespoons freshly squeezed lime juice
• 2 tablespoons soy sauce
• 1 tablespoon grated gingerroot
• 1 tablespoon toasted sesame seeds
• 1/2 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1 clove garlic, minced

Directions: Prep Time: 15 min Total Time: 35 min Yield: 4

1. ARRANGE chicken pieces in a shallow glass dish.
2. TOAST sesame seeds by placing them in a small skillet over medium heat and shaking the pan until they turn golden; cool them completely before using.
3. COMBINE all remaining ingredients in a small bowl (reserving about a ½ cup) and pour over chicken being sure to coat both sides with marinade; cover with plastic and refrigerate overnight alongside with the reserved ½ cup portion.
4. PREPARE grill temperature to medium-hot; remove chicken from marinade and grill for about 10 minutes per side being careful not to burn them; brush frequently with the reserved portion of marinade.
5. SERVE hot over your favorite rice or choice of accompaniment

Approx. Calories  550 per serving

Quick and Easy Grilled Pork Chops

Ingredients:
1 (16 ounce) bottle Italian salad dressing
6 pork chops
1/2 cup melted butter

Directions:
Prep Time: 5 min  Total Time: 4 hrs 15 min  Yield: 6
1. Place the pork chops into a large ziploc bag or bowl with a lid (not a metal container).
2. Pour salad dressing in the bag or bowl.
3. Marinate at least 4 hours or overnight, turning the bag or shaking up the bowl 3 or 4 times.
4. Place the chops on a hot grill and cook until juices run clear.
5. Baste these with butter as they cook so they stay tender.

Approx. Calories 350 per serving

Apple Onion Pork Chops

Ingredients:

• 4 pork chops, 1 inch thick 
• 1 1/2 cups applesauce 
• 1 tablespoon brown sugar 
• 1 package dry onion soup mix 
• salt and pepper

Directions:
Prep Time: 10 min  Total Time: 50 min  Yield: 4
1. Salt and pepper chops and quickly brown.
2. Mix the remaining ingredients.
3. Place chops in baking dish and top with applesauce mixture.
4. Bake 375 for 40 minutes.
or
1. Mix all ingredients in ziploc bag with pork chops.
2. Put in the crockpot and cook for 4-6 hrs.

Approx. Calories 350 per serving

Hearty Homemade Tomato Soup

Ingredients:

• 1 (14 ounce) can sweet potatoes (can substitute with carrots)
• 2 (28 ounce) cans diced tomatoes
• 1 (14 ounce) can tomato sauce
• 1 (10 ounce) can condensed tomato soup
• 3 cups dried navy beans cooked as directed
• 1 (10 ounce) jar roasted red peppers, including oil (if adding fresh peppers add 3 tbsp oil)
• 2 cups chicken broth
• 1 cup no fat cottage cheese
• 1/2 cup 1% milk
• 1/4 cup onion flakes
• 3 cloves garlic
• 2 tablespoon basil
• 1 tablespoon red pepper spice
• 1 tablespoon butter
• salt
• pepper

Directions:
Prep Time: 15 mins Total Time: 35 mins Yield: 10
1. Simmer potatoes, tomatoes, beans, peppers in juices from canned tomatoes and broth.
2. Fry garlic, butter and onion flakes until brown, add to simmering veggies with basil.
3. After veggies simmered for at least an hour, add all other ingredients except cottage cheese and milk, then blend ingredients until pureed. Separately puree cottage cheese and milk.
4. Pour all pureed ingredients into crockpot, stir, and cook on low for 8 hrs
Approx. Calories  175  per serving

Aussie Chicken

Ingredients:

• 4 boneless skinless chicken breast halves
• 2 teaspoons seasoning salt
• 6 slices bacon, halved
• 1/2 cup honey or light corn syrup
• 1/4 cup dijonaise
• 1 tablespoon dried onion flakes
• 2 cups shredded cheddar cheese
• 1 cup sliced fresh mushrooms

Directions:
Prep Time: 20 mins Total Time: 35 mins Yield: 4-6

1. Preheat oven to 350 and rub the chicken breasts with seasoning salt.
2. In a medium-large skillet cook bacon until crisp. Set bacon aside.
3. Drain the majority of the bacon grease and cook the chicken breasts in the same skillet. Cook on both sides until lightly browned.
4. Meanwhile, in a small bowl combine mustard, honey/light corn syrup, and dried onion flakes, mix well.
5. When chicken breasts are browned, place them in a 9x13 baking dish, spread the mustard mixture on the breasts.
6. Layer the chicken breasts with bacon, mushrooms and cheese.
7. Bake in oven for 15 minutes, or when the cheese is melted and chicken juices run clear.

 Approx. Calories  775  per serving

Lemon Dill Chicken

Ingredients:

• 3 tablespoons lemon juice (fresh)
• 1 tablespoon dill weed (fresh)
• 1 cup Italian salad dressing
• 4 boneless skinless chicken breasts

Directions:
Prep Time: 5 mins Total Time: 1.5 hrs Yield: 4

1. Combine everything into Ziploc bag.
2. To freeze and use later: Freeze. Then thaw to let chicken marinade when ready to use.
3. To use now: Let sit 30 min to 1 hour to marinade.
4. Grill or bake chicken at 350 for 30 minutes or until cooked through.
5. Can use same marinade to bake potatoes in.

 Approx. Calories  375  per serving

Sweet Chili Chicken

Ingredients:
1 lb boneless skinless chicken breast half
1 (1 ounce) package onion soup mix
1 (8 ounce) jar apricot jam
10 ounces chili sauce

Directions:
Prep Time: 5 mins Total Time: 35 mins Yield: 4

1. Preheat the oven to 350°.
2. Line a 9-X 13-inch pan with foil and place the chicken in the pan.
3. Mix together the remaining ingredients and dump them over the chicken.
4. Bake, uncovered, for 30 minutes.
5. Serve over brown rice or baked sweet potatoes.

Approx. Calories  412  per serving

Barbecue Cola Chicken

Ingredients:

• 1 cups barbecue sauce
• 1 tablespoons dried onion flakes
• 1 (12 ounce) can Coca-Cola
• 4 boneless skinless chicken breasts

Directions:

Prep Time: 35 mins Total Time: 55 mins Yields: 4 servings

1. In a medium bowl, mix barbecue sauce, minced onion and cola beverage. Divide barbecue sauce mixture evenly into 2 (1 gallon) resealable food storage plastic bags. Add 6 chicken breasts to each bag; seal bags and turn to coat. Refrigerate at least 6 hours or overnight to marinate, turning bags once or twice. 
2. When ready to cook chicken, heat gas or charcoal grill. When grill is heated, carefully oil grill rack. Remove chicken from marinade; reserve marinade. Place chicken on gas grill over medium heat or on charcoal grill over medium coals; cover grill. Cook 12 to 15 minutes, turning occasionally, until juice is no longer pink when centers of thickest pieces are cut and thermometer inserted in centers read 170*.
3. In a 1 quart saucepan, heat remaining marinade to boiling. Boil 3-4 minutes. Serve chicken with sauce.
4. Make in a crockpot and shred for pulled chicken sandwiches.

Appox. Calories 200 per serving

Honey Glazed Chicken

Ingredients:

• 1/4 cup butter, Melted
• 1/8 cup soy sauce
• 1/2 cup honey
• 1 1/2 lbs chicken pieces (breasts, thighs, or wings)
• 1/2 cup bbq sauce (optional)

 Directions:Prep Time: 10 mins Total Time: 40 mins Yields: 4 servings

1. For immediate cooking: Pre-heat oven to 350°F Place all ingredients into a large baking dish, turn chicken to coat. Bake until chicken juices run clear (45-60 minutes for chicken pieces, or 20-30 minutes for chicken breasts).
2. For freezing: Place all ingredients into a 1 Gallon freezer bag. Lay flat in freezer.
3. To thaw and cook: Take the bag out of the freezer the night before, make sure the bag is sealed completely.
4. For the oven: Preheat the oven to 350°F Empty the contents of the bag into a large baking dish and bake until the juices run clear (45-60 minutes for chicken pieces, or 20-30 minutes for chicken breasts).
5. For the crockpot: cook on low for 6-8 hours or on high for 4-6 or until done.
6. On the grill: cook over medium heat until juices run clear. Be sure to watch carefullly or these will burn!

Appox. Calories 458.4 per serving

Maple Country Turkey Sausage

Ingredients:

• 2 lbs ground turkey
• 4 tablespoons maple syrup
• 2 tablespoons grill seasoning
• 2 tablespoons extra virgin olive oil

Directions:
Prep Time: 15 mins Total Time: 27 mins Yields: 8 patties
1. Combine the ground turkey, maple syrup and grill seasoning, work the meat to combine all the ingredients.
2. Form patties 2- to 3-inches round, or meatballs about 2-inches round.
3. Place a large skillet over medium high heat with EVOO, brown meat in the skillet for 5-6 minutes, then place on a baking sheet, drizzle them lightly with oil, and finish baking them in the oven until they are golden brown and reach an internal temperature of 165ºF, about 5-6 minutes.

Appox. Calories 300 per pattie/3 meatballs