Yield: 4 servings; 5 points per serving
1 sprays olive oil cooking spray
12 oz lean beef round, roast, cut into cubes (13 pts)
1 medium onion(s), chopped
1 medium bell pepper(s), chopped
2 medium garlic clove(s), minced (or 1 tsp jarred minced garlic)
2 medium potato(es), peeled and diced (6 pts)
24 medium baby carrots, about 1/2 lb
1 cup fat-free beef broth
8 oz light beer (1 pts)
1/4 cup fat-free evaporated milk (1 pt)
2 Tbsp cornstarch (1 pt)
1 tsp paprika
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add beef, onion, pepper and garlic; cook until beef is browned, stirring, about 3 minutes.
Stir in potatoes, carrots, broth and beer; bring to a boil, reduce heat, cover and simmer until meat is tender, about 30 minutes.
Stir together evaporated milk, cornstarch and paprika in a small cup; add to beef mixture and stir to combine. Cook until slightly thickened and bubbly, about 5 minutes; cook, stirring occasionally, for 2 minutes more.
Yields about 1 1/2 cups per serving.
1 8- to 9- oz pork tenderloin, trimmed of fat
and cut into 1 inch pieces
1/2 teaspoon. salt
1/2 teaspoon. cumin
1/4 teaspoon. pepper
1/2 tablespoon. olive oil
1 (14.5 oz.) can diced tomatoes with green chilies
1 garlic clove, minced
1/4 cup orange juice (not Core, but adds flavor)
2 scallions, chopped, green parts only
2 teaspoon. lemon juice
1 tablespoon. chopped cilantro
1 cup cooked brown rice
Toss pork pieces with salt, cumin and pepper. Heat oil in a large skillet. Add pork in a single layer and brown over medium-high heat 1 to 2 min. per side. Remove pork and pour off any fat. Pour tomatoes into skillet and scrape up any browned bits. Bring to a simmer. Return pork to skillet. Add garlic, orange juice and scallion. Reduce heat to low and simmer for 15 minutes, or until pork is tender and thoroughly cooked. Stir in lemon juice and cilantro. Serve over rice.
Yield: 12 servings
1 lb. boneless skinless chicken breasts
2 cans FF cream of celery soup
32 oz. FF 50% less sodium chicken broth
1 onion, diced
20 oz. red potatoes, cut into cubes
1 c. baby carrots, cut in halves
2 stalks celery, diced
1 bay leaf, whole
Mix all ingredients in slow cooker. Cook on low 8-10 hours.
Remove bay leaf before serving.
**If you’d like a thicker stew, add some cornstarch before serving.
Points per 1 cup serving: 3
3 potatoes, diced
5 carrots, diced
4 stalks celery, diced
2 small onions, chopped
1 head (not clove) garlic, minced
1 large tomato, blanched and chopped
4 Tbs. barley
4 beef bouillon cubes
1 3/4 pounds lean beef
1/2 tsp. rosemary
1/2 tsp. savory
1 t salt
1/2 tsp. pepper
2 Tbs. flour
2 Tbs. corn starch
Cube and brown the beef. Add flour to beef and stir together. Combine all ingredients except potatoes, corn starch, rosemary, and savory in a crockpot. Cover with water. Cook on high 12-24 hours. 1 hour before serving, add potatoes, rosemary, and savory. Immediately before serving, thicken with corn starch.
Yield: 8 (1-1/3 cup) servings; 6 points per serving
1 lb. turkey Italian Sausage links, casing removed
4 cups water
1 jar (26 oz) meatless spaghetti sauce
1 can (16 oz) kidney beans, rinsed and drained
1 medium yellow summer squash, halved lengthwise and cut into 1-inch pieces
2 medium carrots, cut into 1/4 inch slices
1 medium sweet red or green pepper, diced
1/3 cup chopped onion
1 1/2 cups uncooked spiral pasta
1 cup frozen peas
1 tsp. sugar
1/2 tsp. salt
1/4 tsp. pepper
In a nonstick skillet, cook sausage over medium heat until no longer pink; drain and place in a 5qt slow cooker. Add water, spaghetti sauce, beans, summer squash, carrots, red pepper and onion; mix well. Cover and cook on low for 7-9 hours or until vegetables are tender.
Stir in the pasta, peas, sugar, salt and pepper; mix well. Cover and cook on high for 15-20 minutes or until pasta is tender.
Yield: 6 (1 cup) servings; 3 points per serving
1 (16 oz.) Can Pinto Beans, rinsed and drained
12 oz. (approx. 2 cups) Diced Cooked Chicken Breast
1 1/2 Cups Frozen Whole-Kernel Corn
1 (16 oz. can) Low Fat Chicken Broth
1 1/2 Cups Chunky Salsa (mild, medium, or hot)
3/4 Tablespoon Chili Powder
1 teaspoon Dried Parsley Flakes
Spray your pot with cooking spray. Thaw corn by running it under hot water in a colander. Dump pinto beans, chicken, and corn into pot. Add chicken broth, and salsa. Mix well. Stir in chili powder and parsley flakes. Cover and cook on low for 6-8 hours or high for 3-4 hours.
Yield: 6 servings; 6 points per serving
1 pound lean beef stew meat
4 medium carrot(s)
1 cup celery
1/2 cup frozen green peas
3 medium potato(es)
1 small onion(s)
5 oz Campbell's Healthy Request Tomato Soup
2 1/2 oz water
Brown beef in skillet, set aside. Chop and layer vegetables, sprinkle each layer with salt and pepper. Put beef on top of vegetables, then pour soup over, then pour water over. Cook on low 8 hours.
Yield: 6 servings
1 pound beef stew meat
1 pound potatoes -- cubed
2 cups carrots
1 medium onion -- chopped
15 ounces green peas, canned
10 3/4 ounces tomato soup, healthy request
4 cups water
1/2 tsp salt
black pepper
1 dash marjoram & oregano
bay leaves
Combine all ingredients in 5-6 quart crock. Cover and cook on low 8 hours.
Per serving: 289 Calories; 8g Fat; 21g Protein; 34g Carbohydrate; 6g Dietary Fiber
Yield: 11 servings; 8 points per serving
1 lb. lean Beef Stew meat, cut into 1/2 inch cubes
1 envelope Lipton Onion Soup mix
8 oz pkg slice fresh mushrooms
2 cans 98% Reduced Fat Cream of Mushroom soup
1 can 98% Reduced Fat Cream of Celery soup
8 1/4 cups cooked brown rice
Place meat in casserole dish (or in crockpot). Sprinkle dry onion soup mix over meat and stir to coat meat. Stir in the 3 cans of soup, then add mushrooms and mix. Cover and put in 250 degree oven for 6 hours (or cook in crock pot on low for 8 hours). Serve over 3/4 cup of brown rice.