INGREDIENTS

1 (2 to 2 1/2 lb) deli roasted chicken
1 (15 oz) can coconut milk
2 cups water
1/4 cup fresh lime juice
3 medium size carrots, thinly sliced
1 tbsp soy sauce
2 tsp Thai seasoning
1/4 tsp salt
Thai seasoning blend (optional)
Fresh cilantro (optional)
Lime wedges (optional)

DIRECTIONS

1. Remove and discard skin and bones from chicken. Shred chicken.
In a large sauce pan combine shredded chicken with coconut milk, water, lime juice, sliced carrots, soy sauce, the 2 teaspoons Thai seasoning and salt.
Bring to boiling; reduce heat and simmer, covered 8 minutes or until
carrots are crisp tender.

2. To serve: Sprinkle bowls of soup with additional
Thai seasoning and cilantro. Pass lime wedges.

Yield: 4 Servings

Nutrition Information

Calories487
Total Fat (g)38
Saturated Fat (g)24
Cholesterol (mg)125
Sodium (mg)1437
Carbohydrate (g)11
Total Sugar (g)4
Fiber (g)1
Protein (g)29
Vitamin C (DV%)12
Calcium (DV%)2
Iron (DV%)17
Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

12 oz skinless, boneless chicken thighs
1 (26 oz) can condensed cream of chicken soup
1 (14.75 oz) can cream style corn
1 (14 oz) can reduced sodium chicken broth
1 cup chopped carrots
1 cup finely chopped onions
1 cup frozen whole kernel corn
1/2 cup chopped celery, about 1 rib
3/4 cup water
3 slices bacon, crisp cooked and crumbled

Directions

1. In a 3 1/2 or 4 quart slow cooker, combine chicken, chicken soup,
cream style corn, chicken broth, carrot, onion, frozen corn, celery and water.

2. Cover and cook on LOW 5 to 6 hours or HIGH 2 1/2 to 3 hours.

3. Remove chicken from cooker; cool slightly.
Chop chicken and stir into soup in cooker.
Sprinkle each serving with bacon.

Makes 4 to 6 servings

Ingredients

1 medium onion, thinly sliced
3 or 4 cloves garlic
1 tbsp cooking oil
2 canned chipotle chile peppers in
adobo sauce, drained and chopped*
2 medium carrots, chopped
5 cups reduced sodium chicken broth or
turkey stock
2 cups coarsely chopped tomatoes
1/8 tsp salt
1 lb cooked turkey, cubed or shredded(about 3 cups)
2 small zucchini, chopped (2 cups)
2 tablespoons snipped fresh cilantro
1/3 cup crumbled queso fresco or feta cheese
1 avocado, halved, pitted, peeled and chopped
1 lime, cut into wedges
6 fresh cilantro sprigs

Directions

1. In a dry medium size skillet, combine onion slices and
unpeeled garlic cloves; cook and stir 3 to 5 minutes or until
edges are brown. Chop onion; peel and slice garlic cloves.

2. In a 4 quart Dutch oven, heat oil over medium high heat.
Add chopped onion, sliced garlic and chipotle peppers.
Cook and stir for 3 minutes. Add carrots.
Cook and stir 3 minutes more.

3. Add broth, tomatoes and salt. Bring to boiling; reduce heat.
Cover and simmer 10 minutes. Add turkey, zucchini and
snipped cilantro; cover and cook 5 minutes more.

4. Serve with queso fresco, avocado, lime wedges
and cilantro sprigs.

Old Method=Weight Watcher Points per Serving =4
Weight Watchers Points Plus=6

Makes 6 servings Serving size = 1 2/3 cups per serving

NUTRITIONAL INFORMATION

Servings: 6 (1-2/3 cup) servings
Calories229
Total Fat (g)8
Saturated Fat (g)2
Cholesterol (mg)65
Sodium (mg)609
Carbohydrate (g)12
Fiber (g)4
Protein (g)27

Diabetic Exchanges

Vegetables (d.e.)1.5
Very Lean Meat (d.e.)3.5
Fat (d.e.)1.5

Ingredients:

1 lb beef stew meat
1 (15 1/4 oz) can whole kernel corn, undrained
1 (15 oz) can green beans, undrained
1 (15 oz) can carrots, undrained
1 (15 oz) can sliced potatoes, undrained
1 (28 oz)can crushed tomatoes
1 (1 1/4 oz) pkg beefy onion soup mix
salt and pepper to taste

Directions:

1. Place meat, corn, green beans, carrots, potatoes,
tomatoes, soup mix and salt and pepper to taste into the slow cooker.

Stir to combine.

2. Cook on LOW at least 6 hours. Add water if necessary.

YIELD: 6 Servings

Ingredients:

1 tsp olive oil
1 clove garlic, minced
2 cups country style bread, 1 inch cubed
3 lbs ripe tomatoes, each cut into quarters
1/4 cup (loosely packed) fresh basil leaves, chopped
Additional basil leaves, for garnish
1 tsp sugar
1/2 tsp salt

Directions:

1. In small skillet, heat oil on medium until hot. Add garlic and cook 1 minute while stirring. Remove skillet from heat.

2. In a food processor with knife blade attached, pulse bread until coarsely chopped. Add tomatoes and garlic; pulse until soup is almost pureed. Pour soup into bowl; stir in chopped basil, sugar and salt. Cover and refrigerate until well chilled, at least 2 hours or overnight. Garnish each serving with basil leaves. Makes about 6 cups.

Yield: 4 servings
Nutritional Information
(per serving)
Calories 145
Total Fat 3g
Saturated Fat 1g
Cholesterol 0
Sodium 445mg
Total Carbohydrate 28g
Dietary Fiber 4g
Sugars --
Protein 5g
Calcium --

Ingredients:

• 2 carrots, minced
• 1 onion, minced
• 2 tablespoons (30 ml) barley
• 4 teaspoons (20 ml) chopped parsley
• 1 bay leaf
• 1 1/2 cubes for beef broth
• 2 1/2 cups (625 ml) hot water
• 2 tablespoons (17.5 g) all purpose flour
• 2 tablespoons (30 ml) cold water
• 3/4 to 1 pound (340 to 454 g) cooked beef, cut into 1/2 inch (1.3 cm) cubes
• Salt and pepper, to taste

• Arrange minced carrots and onion, barley, parsley, bay leaf and beef broth cubes into a large bowl.
• Pour in 5/8 cup (156 ml) hot water; cover and microwave for 6 to 7 minutes on HIGH, stirring once.
• Dissolve flour into cold water; add to vegetables, along with remaining hot water and beef cubes.
• Cover and microwave for 2 to 3 minutes on HIGH.
• Stir; microwave for 18 to 20 minutes more, stirring once, until barley is tender.
• Season to taste; let stand for 3 minutes.
• Discard bay leaf and serve.

Yield: 6 Servings
.

Ingredients

• 1 32-oz. box reduced-sodium chicken broth
• 1 15-oz. can black beans, rinsed and drained
• 1 15-oz. can golden hominy, rinsed and drained
• 1 cup bottled salsa
• 1 cup bottled nopalitos (cactus leaves), drained, or 1 green sweet pepper, cut in strips
• 1 4-oz. can diced green chiles
• 1 Tbsp. chili powder
• 1 tsp. ground cumin
• 2-1/2 cups chopped cooked chicken
• Snipped fresh herbs (optional)

Directions

1. In 4-quart Dutch oven combine chicken broth, black beans, hominy, salsa, nopalitos, undrained green chiles, chili powder, and cumin. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes. Add chicken; heat through. To serve, sprinkle with fresh herbs. Makes 6 servings.

Nutrition Facts

• Calories 240,
• Total Fat (g) 6,
• Saturated Fat (g) 1,
• Monounsaturated Fat (g) 2,
• Polyunsaturated Fat (g) 1,
• Cholesterol (mg) 52,
• Sodium (mg) 1060,
• Carbohydrate (g) 25,
• Total Sugar (g) 3,
• Fiber (g) 7,
• Protein (g) 25,
• Vitamin A (DV%) 0,
• Vitamin C (DV%) 12,
• Calcium (DV%) 10,
• Iron (DV%) 14,
• Percent Daily Values are based on a 2,000 calorie diet

Ingredients

• 1 pound ground beef
• 2 cups chopped celery
• 1/2 cup chopped onion
• 4 cups milk
• 3 cups cubed peeled potatoes, cooked
• 2 cans (10-3/4 ounces each) condensed cream of mushroom soup, undiluted
• 2 cups chopped carrots, cooked
• Salt and pepper to taste
• 12 bacon strips, cooked and crumbled

Directions

• In a soup kettle or Dutch oven, cook beef, celery and onion over medium heat until the meat is no longer pink and the vegetables are tender; drain. Add the milk, potatoes, soup, carrots, salt and pepper; heat through. Stir in the bacon just before serving. Yield: 12 servings (3 quarts).

Ingredients:

• 1 1/2 to 2 pounds boneless lamb shoulder or stewing lamb
• salt and pepper
• 1/4 cup all-purpose flour
• 1 medium onion, coarsely chopped
• 2 cloves garlic, minced
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon ground cinnamon
• dash coarsely ground black pepper
• 1 medium carrot, diced
• 1 can (14.5 ounces) diced tomatoes with juice
• 1 cup chicken broth
• juice of 1/2 lemon

Preparation:

Trim fat from lamb; cut into bite size pieces. Sprinkle with salt and pepper then toss with the flour. In a Dutch oven or large saucepan, heat 1 tablespoon olive oil. Add the floured lamb pieces and the chopped onion; cook until lamb is browned on all sides, stirring frequently. Add remaining ingredients and bring to a boil. Reduce heat, cover, and simmer for about 1 hour, until lamb is tender. Serve over hot cooked rice, grits or polenta, or cous cous, or serve with hot buttered noodles or potatoes.
Serves 4.

Ingredients

• 2 cups water
• 2 bone-in chicken thighs (about 3/4 pounds), skin removed
• 1 small onion, finely chopped
• 1/4 cup diced fully cooked ham
• 1 can (14-1/2 ounces) diced tomatoes
• 1 medium potato, peeled and cubed
• 1/3 cup cream-style corn
• 1/3 cup frozen lima beans
• 2 teaspoons Worcestershire sauce
• 4 drops hot pepper sauce
• Dash pepper
• Dash cayenne pepper

Directions

• In a large saucepan, combine the water, chicken, onion and ham. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
• Remove chicken; cool slightly. Remove meat from bones; discard bones. Cut meat into bite-size pieces; return to the pan.
• Add the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until potato is tender, stirring occasionally. Yield: 3 servings.

Ingredients

• 1 tablespoon butter
• 1 1/4 cups cubed acorn squash
• 1 carrot, thinly sliced
• 1 medium leek (white portion only), thinly sliced
• 3 cans (14 1/2 ounces each) reduced-sodium chicken broth
• 1 small zucchini, halved and sliced
• 1/2 cup uncooked elbow macaroni
• 1 bay leaf
• 1/2 teaspoon dried basil
• 1/4 teaspoon dried thyme
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Place butter in a 3-qt. microwave-safe bowl; microwave on high for 20-30 seconds or until melted. Add the squash, carrot and leek; stir to coat. Cover and cook on high for 6 minutes.
• Stir in the remaining ingredients; cover and cook on high for 12-14 minutes or until vegetables and macaroni are tender, stirring twice. Discard bay leaf. Yield: 6 servings.

Ingredients

• 6 tbs. butter, divided
• 1/2 bunch green onions, chopped
• 1/4 cup chopped fresh parsley
• 1 (10-oz.) container oysters, drained and liquid reserved (or use more oysters, if desired)
• 3 tbs. flour
• 1 to 1 1/2 cups milk
• 1/4 tsp. red pepper
• 1/4 tsp. black pepper
• 1 drop bitters (such as Angostura bitters)
• 1 tbs. dry sherry
• Dash Worcestershire sauce
• Salt, to taste
• 1 cup half-and-half
• Directions:
• 1. In skillet, melt 3 tablespoons butter and saute green onions and parsley until vegetables are soft.
  2. Add drained oysters and cook just until edges curl. Do not overcook. Take off heat and set aside.
  3. In heavy saucepan, melt remaining 3 tablespoons butter and stir in flour. Stir constantly for about 3 minutes. Do not brown.
  4. Combine oyster liquid with enough milk to make 2 cups. Lower heat and slowly pour this mixture into flour mixture. Stir constantly over medium heat until mixture thickens and bubbles.
  5. Season with peppers, bitters, sherry, Worcestershire and salt. Add oysters and green onions. Stir in half-and-half. Heat thoroughly, but do not boil. If too thick, thin it with more milk.
  Serve with crackers or French bread.
  
   Serves 4
                                                                                                                                

Ingredients

 1 (1 1/2 lb) Zucchini, (or how ever many it takes to make the weight), sliced.
 2 large apples, peeled, cored and chopped.
 2 large onions, diced
 1/2 cup rice
 4 cups Chicken Stock
 2 tsp Curry Powder
 3 tbs milk per serving


Directions:

1. Mix curry powder and stock together.

2. Place all of the other ingredients except milk in cooker.

3. Pour the stock over top.

4. Cover and cook for 8 to 10 hours on LOW.

5. When ready to serve, puree soup in a blender or use a hand  held device in the crock pot (saves washing another item).
6. Add 60ml (3 tbs) milk per serve and enjoy.

Notes:
    Serves 8 to10
    Freeze the excess, for an extra quick meal later.
    Add the milk just as serving. Don't add milk if freezing.

Ingredients

• 3 tablespoons vegetable oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 3 cups finely shredded Napa cabbage
• 1 (8 ounce) can sliced water chestnuts, drained
•  2 pounds ham hocks
• 1/4 teaspoon cayenne pepper
• 2 bay leaves
• 1/2 teaspoon Cajun seasoning
• salt to taste
• 1 quart chicken stock
• 1 (10 ounce) package frozen black-eyed peas
• 1 1/2 cups basmati rice, well rinsed
• 3 cups water

Directions

1. Heat the oil in a deep pan or stockpot set over medium-high heat. Stir in the onions and garlic, and cook until transparent, about 5 minutes. Mix in the Napa cabbage; toss and cook until wilted, about 2 minutes. Add the ham hocks, cayenne pepper, bay leaf, Cajun seasoning, and salt, stirring for 2 minutes more. Pour in the chicken stock and black-eyed peas. Bring the mixture to a boil, then reduce heat to low and cook uncovered for 2 hours.
2. Meanwhile, place the rice and water into a saucepan. Bring to a boil, reduce heat to low, cover, and simmer until all liquid is absorbed and rice is light and fluffy, about 20 minutes.
3. Before serving, remove the ham hocks from the pot. Coarsely chop the meat, and return to the black-eyed pea mixture. Serve hot over Basmati rice. Makes: 4 servings.