Classic Minestrone Soup - Slow Cooker Style

This soup (prepared by my wonderful bride) comes from the magazine all*you, with a couple of seasoning twists of our own.  When we came home from work the house was filled with a wonderfully appetizing aroma!

2 carrots, diced

2 ribs celery, sliced

1 large onion, chopped

2 cloves garlic, minced

4 cups low-sodium chicken broth

1 28oz. can crushed tomatoes with liquid

Salt & Pepper to taste

1 tsp basil, dried

1 tsp oregano, dried

1 cup small shell pasta (or elbows)

2 cups of chopped/shredded Kale

1 15oz. can Cannellini beans (or Navy/great northern)

Parmesan cheese, for serving.

Directions:

1- Combine carrots, celery, onion, and garlic in a slow cooker.  Pour in broth and stir in tomatoes, salt, pepper, oregano, and basil.  Cover and cook on low for 4 to 6 hours.

2- Thirty minutes before serving, stir in pasta, kale, and beans.  Cover and increase heat to high, cook for 30 minutes or until pasta is tender.  Taste to determine if more salt or pepper is needed.  Make six equal servings, and top with parmesan cheese. 

Nutrition: 219 calories per serving, 2g fat (0 sat.fat), 0mg chol., 8g fiber, 13g protein, 40g carbs,

Enjoy!

Fall Dessert - Pumpkin Pudding

Ingredients:

1 15oz can Libby’s 100% Pure Pumpkin

2 boxes of Jello Fat Free-Sugar Free instant pudding

3 cups Skim milk

½ tsp. ground cinnamon

1 tsp pumpkin spice

Directions:

Put all ingredients in a bowl and mix completely for about five minutes with an electric beater.

Spoon into pudding cups and refrigerate for an hour or longer.

Enjoy!

Makes 5 ½ servings at 128 calories per serving (eat the last half serving in the bowl for all your hard work!)

Pumpkin Spice Muffins

Ingredients:

One box Super Moist SPICE Cake mix

   (the powder contents – not the eggs, milk, oil, or whatever the box says add)

One 15oz can Libby’s Pure Pumpkin (not pie filling)

Directions:

Blend with mixer the pumpkin and cake mix until completely mixed.  Place two heaping tablespoons of batter into muffin tins sprayed heavily with non-stick cooking spray.

Bake in preheated oven at 375 degrees for 20 minutes or until toothpick comes out clean.

If desired, sprinkle with confectioner’s sugar.  (These calories are not in my totals)

Yield: 24 muffins

98 calories per muffin

Less than 2 g fat per muffin

Turkey Smoked Sausage and Sweet Potato Casserole

Ingredients:

• 3 cups cooked and mashed sweet potatoes

• 1 cup unsweetened applesauce

• 3 egg whites, beaten

• 1/2 teaspoon salt

• 3/4 teaspoon ground cinnamon

• 1/4 teaspoon nutmeg

• 1 Smoked turkey sausage, cooked and sliced

Directions:

Mix sweet potatoes with applesauce, egg whites, salt, cinnamon, and nutmeg. Spoon into a shallow 1 1/2-quart baking dish coated with non-stick spray. 

Arrange sausage slices on sweet potato mixture.

 Bake at 350° for 25 to 30 minutes.

Makes 6 servings

Each serving is under 350 calories.  Serve with a side salad!

Enjoy!

Black Bean and Mushroom Chilaquiles

This vegetarian concoction comes from Crock*Pot Comfort Food Diet Recipes and is a perfect fit for my busy Meatless Monday supper.  I put it all together before heading off to work, and come home to a wonderful smelling house with supper ready to go!

Ingredients:

2 Tbsp. olive oil

1 onion, peeled and chopped

1 bell pepper (red or green), seeded and chopped

1 jalapeno pepper, seeded and chopped

2 cans black beans, rinsed and drained

1 can diced tomatoes

1 package of fresh white mushrooms, sliced

1½ tsp.  Ground cumin

1½ tsp. Dried oregano

1 cup shredded cheese ( I use a low fat/reduced fat cheddar or Mexican blend)

4 green onions, sliced

3 small Italian tomatoes chopped

6 cups Baked Tortilla chips

Directions:

Heat oil in large skillet over medium high heat.  Add onion, pepper and jalapeno.  Cook until softened, stirring occasionally. (about 3-5 minutes)

Transfer over to your crockpot sprayed with non-stick cooking spray.  Add mushrooms, tomatoes, beans, cumin and oregano.  Mix all ingredients well in the crockpot.

Cover and cook on LOW for six hours, or HIGH for three hours.

When ready to eat remove lid, add cheese and stir.  Wait ten minutes then serve in bowls over the coarsely crushed tortilla chips.  Top with green onions, fresh chopped tomatoes and a touch more cheese.

Makes about 6 1½ cup servings

Calories: Just under 350 (includes chips)

ENJOY!