Pot Roast

 

Ingredients:
4 cups ( an entire container ) of beef broth ( Swanson low sodium variety is my favorite )
1 packet onion soup mix ( any variety will due this one is onion & mushroom )
2 bags frozen stew veggies ( seriously they are $1 each at Meijer and they take the work out of chopping the carrots, celery, potatoes & onions )
medium ( approximately 36-40oz ) roast of your liking ( I prefer top sirloin or leaner cuts, some people prefer fattier bottom round )

Directions:
Place roast in crock pot and arrange veggies around sides. Sprinkle soup mix all around, and pour broth over the top. Cook on low for 8 hours.

I paired mine tonight with  fresh baked beer bread via Tastefully Simple mix & Foster's beer.

Serves 6.

Calories

414 Carbs

22 Fat

15 Protein

46 Sodium

1025 Fiber

3

Crock Pot Chicken Tacos

Ingredients:
1 jar salsa
2 tbsp. taco seasoning ( I love Mc Cormick's just a pinch salt free Mexican )
4 tbsp. taco sauce
1 bag frozen corn & black beans
1 bag frozen chicken breast ( tenderloins are fine, as are breasts )
20 flour or corn tortillas
sour cream, lettuce, tomato, cheese, pico, guacamole or whatever you want to top off your tacos

Directions:
Layer 1/2 salsa on bottom. Place chicken ontop. Pour remaining ingredients over. Sprinkle with seasoning. Cook on low for 6-8 hours. Shred with fork. Serve over tortillas with choice of toppings. I serve mine with rice & refried bean mixture and mexi-cornbread.

Makes approximately 20 small tacos ( 2tbsp per taco ). Stats are for chicken tacos with tortilla ONLY. Not including additional toppings.

Calories 188 Carbs

24 Fat

3 Protein

15 Sodium

861

Fiber 1

Salisbury Steak

Ingredients:
2lbs ground beef
1 packet lipton onion soup mix
1/2 tsp salt
1/2 tsp pepper
1/2 tsp minced garlic
2 tbsp worcestershire sauce
16 oz sliced mushrooms
1/2 cup white wine
1 1/2 cups beef broth
flour to thicken broth
butter
egg noodles

Directions:
Make approximately 8 patties using the beef, soup mix, spices & sauce. Brown patties just so they no longer fall apart when turned. They do not have to be thoroughly cooked. Place in baking dish. Mix mushrooms, wine & broth together. Pour over patties. Place in oven on 350 for 20-25 minutes. Make egg noodles according to package directions and butter them so they don't stick together. Remove patties and add flour to thicken mixture to make gravy. Serve over noodles & patties.

Serves 8.

Calories 431 Carbs

35 Fat

13 Protein

34 Sodium

1068 Fiber

3

Kung Pao Beef

Ingredients:
2 cups yellow squash ( or 1 cup squash, 1 cup zucchini )
1 bag frozen Asian stir fry veggies unseasoned ( broccoli, carrots, edamame.   Meijer has a great variety )
16 oz steak cut into cubes
2 tbsp. low sodium soy sauce
2 tbsp. rice wine vinegar
1 tsp sugar ( or sugar substitute, I use stevia )
2 tbsp. sesame oil
1/4 tsp ground ginger
1 tsp minced garlic
1 tsp dried  chili peppers
2oz unsalted dry roasted peanuts

Directions:
Pan fry your steak. I usually just get it brown on all sides because I'm ultimately going to allow it to simmer in the mixture.  I tend to prefer my beef more well done, so this is going to be a personal preference.
Get your sauce together in a separate pan. All in all liquids and spices. If necessary add in water ( no more than 2 tsp, if you add too much thicken back up with cornstarch ). Start to add in veggies & eventually your steak & peanuts. Turn on low heat, and simmer for 15 minutes with  cover. Serve over rice.

Serves 6. Count for mixture only, not rice.

Calories 353 Carbs

32 Fat

21 Protein

9 Sodium

1240 Fiber

3

Antipasto Salad

Ingredients:
1 box rotini primavera ( 12oz box )
1 small can sliced olives
1 can chick peas ( approximately 2 cups )
1 cup mild pepper rings
1 container grape tomatoes
1/4 cup diced onion
1 package sliced pepperoni ( approximately 40-50 slices )
1 bottle zesty Italian dressing ( I use Newman's Own )
1 bottle red wine & vinegar dressing ( again Newman's Own )
1/4 cup parmesan cheese
1 cup cubed mozzarella

Directions:
Prepare pasta as directed by box. Pour both bottles of dressing over chilled pasta. Toss in all veggies. Add in cheese & meat. Chill for additional 2 hours to soak in full flavor. This is my MOST requested summertime meal. My family loves it, everyone asks I bring it to bbqs and whatnot. So easy, and tastes fantastic.

Serves 12 ( technically...lol )

Calories 353 Carbs

32 Fat

21 Protein

9 Sodium

1240 Fiber

3

Mini Rueben Sandwiches

Ingredients:
4 oz corned beef brisket
1/2 cup sauerkraut
1 cup beef broth
1/2 cup thousand island dressing
4oz swiss cheese
24 mini rye squares

Directions:
Place brisket in beef broth and cook in crock pot on low for 4-6 hours. Last hour mix in sauerkraut & thousand island dressing ( once you can easily shred with fork ). You're going to create a paste texture.
Spread it over 12 mini rye squares. I prefer the kind without seeds but it's your call. Top with thin slices of swiss cheese. My preference is William's Smoked Swiss brand found in the deli in blocks. Top with another slice of rye ( not pictured ) and place in toaster oven just for crispness and to melt cheese. Maybe 5 minutes tops.

Serves 6 ( 2 sandwiches per serving )

Calories 313 Carbs

37 Fat

13 Protein

11 Sodium

1109 Fiber

3

Buffalo Chicken Potato Casserole

 

Ingredients:
36 oz boneless skinless chicken breasts
4 medium potatoes
1 cup hot sauce ( roughly 1/2 bottle )
6 oz beer
1 tbsp dried minced garlic
1 tbsp. dried  minced onion
2 cups shredded cheese
4oz cream cheese
2tsp freeze dried chives
sour cream ( if desired as topping )

Directions:
Cut chicken into cubes. Do same with peeled potatoes. In a mixing bowl combine hot sauce, beer, cream cheese, & spices. Cream together, and toss with potatoes & chicken. Place in greased baking dish. Top with shredded cheese and chives. Bake in oven on 400 for 45 minutes or until your chicken is done and potatoes are easy to poke with fork.  Top with sour cream if desired.

Serves 8.

Calories 394 Carbs

35 Fat

15 Protein

34 Sodium

2067 Fiber

3

Pesto Chicken

Ingredients:
1 bag frozen chicken breasts ( 5-6 medium breasts )
2 1/2 cups low sodium chicken broth
1 tsp dried minced garlic ( equal to 4 cloves )
1 jar of pesto sauce

Directions:
Make a soupy paste out of the chicken broth, pesto & spices inside your crock pot. Place chicken inside. Cook on high for 4-6 hours.

Serves 6.

Calories 343 Carbs

5 Fat

19 Protein

39 Sodium

727 Fiber

1

Hasselback Potatoes

Ingredients:
4 baked potatoes
1 cup butter
1 packed powdered ranch dressing mix
1/2 cup freshly grated parmesan cheese


Directions:
Peel your potatoes on the top and sides only. You can leave the skin on the bottom. Cut potatoes into slices, but not all the way through. Just until the skin on the bottom.
Place potatoes in a baking dish. Sprinkle with powdered dressing & cheese. Melt your butter, and pour over the top. Loosely cover with foil.
Bake in oven for 60 minutes on 400 degrees.

Serves 4.

Calories 410

Carbs 34

Fat 28 Protein

3

Sodium 1,360 Fiber

2

Minestrone Soup

Ingredients:
6 cups beef broth
1 16oz can crushed tomatoes ( & juices )
1 16oz can drained red kidney beans
1 cup chopped  green onion
1 bag frozen green beans
1 bag baby carrots
1 packet Italian powdered dressing
1 bag frozen Italian style meatballs ( I use turkey meatballs and there are approximately 24 meatballs per bag )
1/2 box ditalini ( last minute addition )

Directions:
Mix everything except for meatballs & noodles in the crock pot on low for 3 hours. Add in meatballs and cook for additional hour ( meatballs are already cooked ). I never like how pasta turns out being added to the crock pot so I just boiled my noodles on the stove, then added it to the crock pot after they were done.

10-12 servings

Calories 340

Carbs 39 Fat

10 Protein

20 Sodium

879 Fiber

7

Beef & Broccoli

Ingredients:
16 oz Top Sirloin USDA Beef cut into strips
1/3 cup brown sugar
1/2 cup soy sauce ( low sodium variety )
1 cup beef broth
2 tsp dried minced garlic
1/4 tsp ground ginger
2 1/2 cups frozen broccoli florets
4 cups brown rice

Directions:
Mix together all your spices and liquids in the crock pot. Place your steak strips inside. Liquid should completely cover steak strips. Cook on low for 4 hours. You do NOT want it to shred. You only want it to be fully cooked and tender.
Last 30 minutes put broccoli into the crock pot just to soak up flavor. As you will notice I'm HORRIBLE at making rice, so I always use the microwave kind. I plate my rice, then spoon this over the rest of it.

Serves 4

Calories 252 Carbs

10 Fat

5 Protein

38 Sodium

1449 Fiber

1

Crock Pot Chicken Gloria

Ingredients:
1 cup chicken broth ( next time I will go back to low sodium  but they were out)
1 cup cooking sherry
1 can cream of mushroom & garlic condensed soup
1 tsp dried minced onion
1tsp dried minced garlic
1 tsp mrs dash salt  free poultry seasoning
2 cups chopped spinach
2 cups sliced mushrooms
1 40oz bag chicken tenderloins

Directions:
Mix your broth and wine in the crock pot. Add in the soup and wisk till blended well. Stir in spices. Add veggies & chicken. If necessary you can add more chicken broth because you want the chicken and  veggies to be well covered. Cook on low for 4-5 hours.

Traditionally this dish is pan fried and then placed in the oven. This is a much healthier option and tastes the same... only no flour or oil needed/wanted. Now my husband dished this out before I got home so I had a quick side of green beans. I would have paired it with orzo.

Serves 6 ( 3 tenders per person )

Calories 268 Carbs

11 Fat

2 Protein

43 Sodium

788 Fiber

2

Pretzel Crusted Pork Chops

Ingredients:
Boneless pork chops ( I like to use the thick cut double boneless chops )
1 1/2 cups crushed pretzels
2 tsp all purpose seasoning ( Mrs Dash salt free )
4 tbsp. honey mustard

Directions:
I brush the pork chops with the honey mustard. Then in a ziplock bag I combine the crushed pretzels & seasoning. Shake it up. Place on a greased cooking sheet. 45 minutes at 375.

You can pair with any side dish you want. This is simple steamed asparagus with garlic salt & pepper. My kids wanted steamed and buttered peas instead.

Serves 4 ( 4 huge pork chops, or you can halve them... I cant eat a full one. Pictured above is a half. So you may get 8 servings out of this. )
Calories 211 Carbs 6 Fat 3 Protein 33 Sodium 590 Fiber 1

Chicken Cordon Bleu Casserole

Ingredients:
2 boxes stuffing mix ( I always use the low sodium variety )
1 can cream of chicken soup
2 cups chicken broth ( normally I use low sodium, but they were out )
8oz chicken breast ( thawed and cut into chunks, I like to marinate mine in Dijon mustard )
8oz ham ( diced )
2 cups shredded Swiss cheese

Directions:
Mix 1 1/2 boxes of stuffing plus your soup & chicken brother together. Toss in chicken chunks. Top with diced ham. Spread cheese on top of that. Sprinkle remaining 1/2 box of stuffing on top like breadcrumbs. Bake in oven at 350 for 45-50 minutes.

Serves 8.

Calories 381 Carbs

36 Fat

13 Protein 28

Sodium

990

Fiber 1

Samsung Convection Range

My new range came. After 13 wonderful years with my standard GE no frills oven, we had to part ways ( it died on me in the middle of dinner ). Today, I got my brand new Samsung self cleaning convection oven delivered. I can not wait to get started cooking/baking in this baby! Plus each burner is a different size, and there is the additional 5th burner.

Pizza Bread

Ingredients:
3 cans of premade dough ( you can use pizza or cressent roll )
4 cups cheese ( I use a 5 cheese blend with parmesan, asiago, romano, provolone & mozzarella )
Italian seasoning ( either powdered Italian dressing and/or McCormick Perfect Pinch Italian seasonings )
pepperoni ( I always use turkey pepperoni, less fat & calories )
salami ( hard dry cut, no coto )
You can chose to add different meats. Ham, prosciutto, ect
Serve with marinara sauce


Form the  dough in the pizza pan. Layer  your ingredients in beginning with a layer of cheese, then your meats, then another layer of cheese. Pull the dough back to make your roll. I reserved a bit of dough to fill in the areas that don't touch. Especially cause I pack it in full. I top it with some Italian seasonings. Bake on 350 for 10 minutes, then flip and bake for an additional 5 minutes. This is what it looks like flipped. It's prettier that way and everything browns evenly on both sides.

Servings approximately 15 1 inch slices

Calories 217 Carbs

18 Fat

14 Protein

7 Sodium

559

Fiber 1

Bourbon Chicken

Ingredients:
Bag of frozen chicken breast tenderloins ( 40oz )
2 cloves  garlic minced
1/4 tsp ground ginger
1 tbsp crushed red pepper flakes ( you can use less if you don't like spicy )
1/4 cup brown sugar
1/4 cup apple cider vinegar
1/4 cup apple juice
6oz cola ( I used root beer but any cola will do )
2 tbsp. ketchup ( I love Heinz simply ketchup. no added sugar or anything )
2 tbsp. soy sauce  ( low sodium variety )

Directions:
Super easy. You're going to mix it all together in the crock pot, and then place your chicken inside. Cook on low for 6-8 hours. Serve with whatever sides you want. I used a rice vermicelli mixture and green beans.

Serves 5 ( approximately 3-4 tenders per serving ).

Calories 260 Carbs

15 Fat

2 Protein

50 Sodium

297 Fiber

0

Mexican Lasagna

Ingredients:
Mission Flour Tortillas Burrito Size
1 1/2lbs ground beef ( I prefer the leanest possible so this is 97/3 )
2 tbsp. Mexican seasonings ( McCormick Perfect Pinch Mexican )
2 small jars salsa ( 32oz is your goal )
1 can small sliced olives
1 can small sliced jalapenos
1 can refried beans ( 16oz )
2 cups rice
2 cups shredded cheese ( any variety but again I prefer the 2% Mexican )

Directions:
Brown your ground beef with your seasonings. Combine salsa. Set Aside.
Combine your  refried beans & rice. Set aside.
Cut your tortillas in half. You will only need 4 tortillas total, or 8 halves.
Layer your pan with a scoop of the meat/salsa. Not a lot, just so the bottom of the pan is lightly covered. Place your tortilla over it, slightly overlapping to make a full circle that fits into a 9inch cake pan. Spread rice mixture over tortilla. Spoon in meat/salsa. Top with cheese & olives/jalapenos. Repeat the process. I only did this twice because my pans were slightly shallow. If you have a deeper pan you can repeat more frequently. I made 2 pans because my family all likes different ingredients in theirs.
Bake in the oven on 350 for 10-15 minutes. Just enough to melt the cheese and make it bubbly. I also top ours off with a dollop of sour cream.

16 servings.

Calories 259 Carbs

22 Fat

10

Protein 18 Sodium

765 Fiber

2

Chicken Caesar Pitas

Ingredients:
4 chicken breasts
1 cup chicken broth ( sodium free )
1 packet powdered Italian dressing ( just the packet, not made Kraft has a nice zesty one )
Caesar dressing ( you can make this if you want, but I don't do that. I use good ole Kraft )
Shredded Lettuce
Chopped Tomatoes
8 pita pockets ( 4 pitas total I prefer the seasoned herb variety from Brownberry )

Directions:
I pour the chicken broth and seasoning into the crock pot. I place the chicken inside. Chicken maybe frozen or thawed depending on how much time you need to cook this. If frozen ( which is what I prefer ) I put it on low for 6 hours.
After chicken is able to be shredded with a fork I do so, but not completely shredded. It can be slightly chunky. I spoon the chicken into the pita, top with dressing, lettuce & tomatoes. It's extremely easy, and effortless really. Tastes like you've been slaving away in the kitchen.

Makes 8 servings:

Calories 222

Carbs 24 Fat

6 Protein

20 Sodium

478 Fiber

5

Fried Chicken With Gravy & Mashed Potatoes

Ingredients for chicken:
6 chicken breasts pounded and thawed
1 sleeve saltine crackers
1 cup all purpose flour
4 tbsp. poultry seasoning ( Mrs Dash Salt Free Chicken )
2 large eggs
1/4 cup milk ( I used skim milk )
2-3 cups frying oil ( I used regular vegetable, but it's your choice )

Directions:
Crush saltines and mix in with flour and seasonings. I like to put mine in a big plastic ziplock bag for easy shaking. Set aside.
In a small mixing bowl combine eggs & milk. Wisk till mixed thoroughly. Baste chicken breast with egg mixture, then place in bag and shake with coating. Place in heated frying oil. I only turn the chicken once. So when I feel like it's ready, I'll flip it and make sure the other side get's done. This is an estimation and eyeballing. I would say that it's in the frying oil for about 15 minutes depending on how thin you have pounded your chicken breasts.

If you reserve 1/4 cup of pan drippings, add in 1/4 cup flour, 1/4 cup milk, and salt & pepper to taste you can make your gravy. Just make sure you really beat it with a whisk or the drippings will separate and it will look like an oily mess.

Mashed potatoes are your call. I've done them both ways ( instant and the old fashioned way ). The ones pictured above were instant. Old fashioned just involves peeling, boiling, lots of milk, butter, and mashing. It's pretty simple.


This count is for the chicken only~
Serves 6.

Calories 518 Carbs

10 Fat

24

Protein 46 Sodium

274

Fiber 1

Pepper Steak

Ingredients:
2lbs sirloin steak ( or really any cut of steak you'd like  cut into strips )
2 cans diced tomatoes ( any variety would work but this was basil, garlic, & onion )
1 cup beef broth ( sodium free is always my choice )
1 cup minced onion
1 red bell pepper chopped
2 tbsp. minced garlic
2 tbsp. Italian seasonings ( I use McCormick Perfect Pinch Italian  )
wild rice prepared accordingly ( I for the life of me can not make rice properly, so I always buy those lil premade cups or instant rice )

Directions:
Brown steak in pan till it's just slightly done. Do NOT over cook. Once that's accomplished add in all the remaining ingredients EXCEPT rice. Simmer on low for 20 minutes. I prepare rice separately, and serve this spooned OVER it.

Makes 6 servings.

Calories 495	Carbs 37	Fat 23	Protein	32 Sodium	263 Fiber 6

Spinach Tortellini Soup

Ingredients:
Base~
2 cups chicken broth ( I prefer to use sodium free )
1 brick cream cheese  ( light or fat free are okay )
2 cans of Italian style diced tomatoes ( basically something with a touch of seasoning )
1 cup minced onion ( frozen is my preference )
3 cups chopped spinach ( again frozen is my preference )
1 clove of garlic ( if fresh otherwise the equivalent of in dried spices )
Italian seasonings  ( I have a pre mixed McCormick Perfect Pinch Italian variety I love )

Add in~
4-5 cups frozen tortellini ( I used cheese, but you can use meat or veggie kinds too )

Directions:
Use keep warm setting in crock pot for 3-4 hours ( using anything else will scortch ) and combine the base ingredients. Add in  tortellini last hour. ( still only in crock pot for 4 hours total )

Makes 8 servings.

Calories 281 Carbs

31 Fat

11 Protein

12

Sodium 473 Fiber

2