Here's a message that was posted to the EAT-LF mailing list last year that has some interesting recipes.

Betsy
TKL

From: Bobb1744@AOL.COM
Date: Sat, 27 Jan 1996 15:43:48 -0500
To: eat-lf@blob.best.net
Subject: Fwd: Low Fat Crockpot Recipes

Hi, Here are 17 Lowfat Crockpot recipes that we did on our Lowfat Chat on AOL on October 3rd.
Bobbie

* Exported from MasterCook *

Chicken And Green Onion Curry

Recipe By : Sunset Crockery Cookbook/Bobb1744
Serving Size : 6 Preparation Time :0:25
Categories : Crockpot Poultry
Chicken Onions
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Medium Onion -- thinly sliced
3 Cloves Garlic -- minced or pressed
1 Tablespoon Fresh Ginger Root -- grated
1 Cinnamon Stick -- about 2" long
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Crushed Red Pepper Flakes
1 Teaspoon Ground Turmeric
1/4 Teaspoon Ground Cloves
1/4 Ground Cardamom
3 1/2 Pounds Chicken, Whole -- cut up/skinned/defat
1/2 Cup Chicken Broth -- defatted
2 Tablespoons Cornstarch -- blended with
2 Tablespoons Cold Water
Salt
1/4 Cup Cilantro Leaves -- lightly packed
1/2 Cup Green Onions -- sliced

In a 4-quart or larger electric slow cooker, lightly mix thinly sliced onin, garlic, ginger, cinamon stick, cumin, red pepper flakes, turmeric, cloves, and cardamom. Rinse chicken and pat dry; then arrange, overlapping pieces slightly, on top of onion mixture. Pour in broth. Cover and cook at low setting until meat near thighbone is very tender when pierced (6 1/2-7 hours). Carefully lift chicken to a warm serving dish and keep warm. Skim and discard fat from cooking liquid, if necessary; remove and discard cinnamon stick. Blend in cornstarch mixture. Increase cooker heat setting to high; cover and cook, stirring 2 or 3 times, until sauce to taste with salt; stir in cilantro and green onions. Pour sauce over chicken.

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NOTES : Makes 4-6 servings.
Nutr. Assoc. : 0 0 0 0 0 3002 0 0 0 0 0 0 0 0 383 0

* Exported from MasterCook *

Chilean Black-Eyed Peas & Winter Squash

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Beans/Legumes Crockpot
Healthwise Oct.3
Squash Corn

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb dried black-eyed peas
2 lbs winter squash, peeled -- cut into
chunks (acorn, butternut, etc.)
2 onions -- chopped
5 cloves garlic -- minced
1 Tbsp dried oregano
1 Tbsp paprika
1 tsp chili powder
1/2 tsp cumin seeds
1/2 tsp coriander seeds
3 bay leaves
1/4 tsp black peppercorns
1/2 fresh chile -- minced
2 large tomatoes -- chopped
Salt
2 c frozen or fresh corn kernels

Soak the black-eyed peas overnight. Put all ingredients except the salt and the corn in the crock pot, and stir to mix well. Cook on low for 8 hours. Add corn and salt, heat through, and serve alone, with corn bread or with a loaf of crusty french bread, or over rice.

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NOTES : 248 calories per serving. 2 g fat. 6% fat
* Exported from MasterCook *

Chili Con-Causasian" (White Chili)

Recipe By : Food and Wine Club/Bobb1744
Serving Size : 4 Preparation Time :0:00
Categories : Chili Main Dishes
Poultry Crockpot
Beans/Legumes Cheese
Tomatoes Healthwise
Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can Cooking Oil Spray (Pam)
1 tablespoon Olive Oil
1 pound Chicken Breast; skinned -- boned, diced
1/2 cup Shallots -- chopped
3 cloves Garlic
18 ounce can Tomatillos -- drained/coarse chopd
1 can Ro*tel Tomatoes -- chopped/not drained
13 ounce can Chicken broth
1 can Chopped Green Chile Peppers -- not drained
1/2 teaspoon Oregano flakes
1/2 teaspoon Coriander Seeds -- crushed
1/4 teaspoon Ground Cumin
2 cans Cannellini Beans -- drained
3 tablespoons Fresh Squeezed Lime Juice
1/4 teaspoon Black Pepper
1/4 cup Sharp Cheddar cheese -- grated (Lowfat/FatFr

Spray a large skillet with Pam, add Olive Oil and heat on medium high until hot. Add diced Chicken and saute for 3 minutes or until done. Remove Chicken from pan and set aside. Add Shallots and Garlic to the pan and saute until tender. Stir in Tomatillas, Ro*tel Tomatoes, Chicken Broth, Chile Peppers, and Spices. Bring to a boil, reduce and simmer 20 minutes. Add Chicken and, Beans, cook for 5 minutes, stir in Lime Juice and Pepper, heat and serve up into Chili Bowls topped with Cheese. Or place all ingredients, except Cheese, in a Crockpot and cook for 8 hours. Don't forget the Tortilla Chips, Sour Cream, Avocado Dip and Mexican Beer. Good Eating. Hey it worked but I'm just crossing my fingers! The new *P has ugly print compared to my old one. How about yours? Just got back from the Vet, Again. Kitty upchukking all last night. He has eaten some Rx food since he got back but I think this is still just temporary. He may have to go to a specialist. Just like one of the kids! Doug, Ted and I are going to see Groundhound Day! 03/06 12:59 pm Warmest Regards, Pam FOOD AND WINE CLUB TOPIC: BUSY COOK TIME: 03/06 1:16 PM

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* Exported from MasterCook *

Crock Pot Baked Beans

Recipe By : ReddHedd/Bob b1744
Serving Size : 1 Preparation Time :0:00
Categories : Beans/Legumes Crockpot
Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound dried navy beans, rinsed -- soaked overnight
6 c water
3/4 c molasses
1/2 c black coffee
1/4 c firmly packed dark brown sugar
1 Tbsp cider vinegar
2 tsp dry mustard
1 1/2 tsp salt
1/4 tsp freshly ground black pepper
1 onion peeled, cut in half -- stuck w/4 cloves
4 slices Canadian bacon -- chopped

Combine beans & water in slow cooker, cover & cook on low heat for 7 hours until tender. Drain; refrigerate in pot. Can be cooked up to 3 days in advance. Stir together molasses, coffee, sugar, vinegar, mustard, salt & pepper in small bowl. Stir into beans in pot. Add onion & Canadian bacon, pushing down into beans. Cook, covered, on low heat for 7 hours, or until beans are flavored through.

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NOTES : Serves 8. 323 calories per serving. 2 g fat. 6% of calories from fat
* Exported from MasterCook *

Crock Pot Choucroute

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot Ham
Oct.3 Sauerkraut
Sausage Cabbage
Carrots Potatoes
Healthwise

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 c green cabbage -- shredded
1 lg carrot -- peeled/shredded
16 oz. pkg sauerkraut, drained -- rinsed well
3/4 c apple cider
2 Tbsp brown sugar
3/4 tsp caraway seeds
1/2 tsp ground allspice
5 slices Canadian bacon -- in strips
1/2 lb turkey kielbasa -- in 6 pieces
1 lb small new red potatoes -- /quartered

Stir together the cabbage, carrot, sauerkraut, cider, sugar, caraway, and allspice in slow cooker. Bury the Canadian bacon in the kraut, pressing down to compact. Top with kielbasa & potatoes. Cover & cook on low for 7 hours, until potatoes are tender.

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NOTES : Per serving: 253 calories. 7 g fat. 25% of calories from fat.
* Exported from MasterCook *

Crock Pot Lentil Curry

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Beans/Legumes Crockpot
Grains Healthwise
Oct.3 Potatoes
Rice Cabbage

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 c dried lentils (I use 1 cup brown -- lentils and
1 cup Masoon Dal -- which I get
from an international grocery in town.)
4 red potatoes -- washed & chopped
1/2 c pearl barley
2 onions chopped
4 cloves garlic -- minced
2 c green cabbage -- chopped
2 c Oriental Broth-Swanson's canned -- is great
4 c water
2 Tbsp + more to taste curry powder
1 tsp five-spice powder
1 tsp garlic powder
2 Tbsp soy sauce
4 c cooked rice

Put all ingredients into the crock pot. Stir well to mix thoroughly. Cover and cook on low for about 8 hours. Serve with the rice -- I like basmati rice -- and mango chutney.

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NOTES : Per serving: 665 calories per serving. 2 g fat. 3% from fat.
* Exported from MasterCook *

Crock Pot Stew

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Oct.3 Potatoes
Stews Wine
Beef Carrots
Rice Fruit
Healthwise

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lg onion -- chopped
2 1/2 c water
2 Tbsp soy sauce
1 tsp salt
1/2 tsp pepper
6 oz. can tomato paste
1/3 c red wine
1 Tbsp red wine vinegar
2 Tbsp brown sugar
1/2 tsp garlic powder
1 bay leaf
1 cinnamon stick
1/4 tsp ground cloves
1/4 tsp ground cumin
2 Tbsp raisins
1/2 lb beef tip roast -- in small chunks
1 c carrots -- in 1/2" chunks
3 red potatoes, washed -- in 1/2" chunks
5 c cooked rice

Add all ingredients except rice to crock pot. Stir to blend well. (It helps to dissolve the tomato paste in the water first before adding the rest of the ingredients.) Cook for 8 hours on low heat, covered. Serve over cooked rice.

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NOTES : Per serving: 486 calories per serving. 3 g fat. 6% from fat.
* Exported from MasterCook *

Crock Pot Tomato & Lima Bean Soup

Recipe By : Christy Hardin Smith/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Beans/Legumes Crockpot
Soups Tomatoes
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 c Dried baby limas
1 large coasely chopped onion
16 oz. Can tomatoes or 2 c. Fresh tomatoes -- chopped
1 tsp Worcestershire sauce
salt & pepper -- to taste
dash Tabasco
chopped fresh cilantro or parsley -- for garnish

Soak lima beans in water overnight. In the morning, drain the beans & rinse well. Add beans to the crock pot, as well as the onions & tomatoes, along with enough water to cover by 2 inches. Turn crock pot on LOW and cook for about 9 hours. After 9 hours or so, check to see if the limas are soft. If not, turn the pot up to HIGH & cook for 1 hour more. When beans are soft, add the seasonings & serve. If there is not enough liquid, add 1 c. water & cook for 1/2 hour more.

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NOTES : Per serving: 60 calories per serving. 0 g fat. 5% of calories from fat
* Exported from MasterCook *

Crockpot Applesauce with Cranberries

Recipe By : Fatfree Digest/Michelle York/Bobb1744
Serving Size : 1 Preparation Time :0:00
Categories : Apples Crockpot
Desserts Oct.3
Cranberries

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 12 medium apples
1 To 2 cups cranberry juice
1/2 Lemon -- juiced
2 tablespoons Sugar -- or up to 1/4cup if
You want it sweet
1/4 to 1/2 cup dried cranberries -- "craisins"

Wash the apples and chop them up without peeling. Squeeze lemon juice over them as you cut them.

Put apples in crockpot with cranberry juice -- use 1 cup if you want the applesauce thick, more if you want it thin. Stir in sugar to suit your taste.

Let apples stew on Low for 6-8 hours. About an hour or two before serving, stir in cranberries or craisins. (All I found at my store was craisins--since they're sweetened, I used less sugar.) The applesauce is a very pretty pink and the cranberries & juice give it a nice zing.

As you can see, the recipe is simple and forgiving -- let the apples stew a little longer or a little less ~- the longer you stew them the mushier the applesauce will be. It warms up nicely, or you can eat it cold.

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* Exported from MasterCook *

Crockpot Caponata

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot Oct.3
Eggplant Tofu
Tomatoes Zucchini
Fruit

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 lb plum tomatoes -- chopped
1 eggplant -- in 1/2" pieces
2 med zucchini -- in 1/2" pieces
1 onion finely chopped
3 stalks celery -- sliced
1/2 c chopped parsley
2 Tbsp red wine vinegar
1 Tbsp brown sugar
1/4 c raisins
1/4 c tomato paste
1 tsp salt
1/4 tsp freshly ground black pepper
3 Tbsp oil cured black olives -- (optional)
2 Tbsp capers -- (optional)

Combine tomatoes, eggplant, zucchini, celery, onion, parsley, vinegar, sugar, raisins, tomato paste, salt & pepper in crock pot. Cook, covered on low heat for 5 1/2 hours. Do not remove cover during cooking. Stir in olives & capers, if using. Serve warm or cold.

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NOTES : Per serving: 88 calories per serving. 1 g fat. 10% fat
* Exported from MasterCook *

Crockpot Italian Chicken

Recipe By : MWAA/Bobb1744
Serving Size : 4 Preparation Time :0:00
Categories : Onions Tomatoes
Chicken Crockpot
Main Dishes Peppers
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 to 5 boneless chicken breasts
16 oz can tomatoes -- (or 2-3 fresh tomato
1 onion -- sliced*
1 pinch Italian seasoning
1 green pepper -- sliced
garlic salt and pepper

Throw it all in the crock pot and cook on low 8-10 hours. Serve over rice. Makes a good meal after a long day. I have also varied the recipe using beef or pork. I also sometimes throw in other veggies, depending on what's in the frig. Zucchini, green beans,peas are just a few ideas.

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NOTES : This is one I have used for years and it always turns out great. When I was first married I used a cut up chicken but found it always falls off the bones and you end up with bones at the bottom of the crock pot so I have switched to boneless breasts but either will do.
* Exported from MasterCook *

Crockpot Lacquered Chicken

Recipe By : The Best of Electric Crockery Cooking/Bobb1744
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot Poultry
Chicken Onions
Tomatoes Wine
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon vegetable oil -- or use Pam
2 pounds whole chicken
3 large onions -- peeled and chopped
5 large tomatoes -- chopped
1 medium orange -- unpeeled, seeded, ch
1 teaspoon sugar
1 teaspoon salt
1/8 teaspoon pepper
1/2 cup water
1 chicken bouillon cube -- crumbled
3 tablespoons currant jelly -- red, or raspberry
1/4 cup sweet sherry

In a medium skillet, over medium high heat, heat the oil and saute the chicken, turning often, until well browned all over. Remove the chicken to a plate. Saute the onion in the skillet until well browned. Turn into the crockpot. Place the tomatoes, orange, sugar, salt and pepper in the pot and set the chicken on top. Rinse the skillet with the water and scrape into the cooker. Add the bouillon cube. Cover and cook on Low for 5 to 7 hours. Before serving, remove the chicken to a deep serving dish and keep warm. Turn the pot contents into a skillet, set the heat to high and simmer until thick enough to mound on a spoon. Stir in the jelly and the sherry and cook, stirring until the sauce boils. Do not overcook, lest the sauce lose its shiny quality. If you wish, add some sugar or sweet sherry to further brighten the taste. If sauce is not shiny enough, bring back to a very brisk boil and quickly stir in some jelly. Pour sauce over the chicken.

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* Exported from MasterCook *

Crockpot Mediterranean Stew

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot Zucchini
Eggplant Tomatoes
Artichokes Beans/Legumes
Oct.3 Pasta
Healthwise

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 eggplant -- chopped
2 zucchini -- chopped
1 red or green bell pepper -- seeded/chopped
1 onion -- chopped
3 large tomatoes -- chopped
2 14-oz. cans garbanzo beans -- drained/rinsed
14 oz. can artichoke hearts packed in water -- drained/quartered
1 Tbsp oregano
Freshly ground black pepper
Salt
Crushed red pepper flakes -- to taste/opt
1 pkg egg noodles -- cooked

Add all ingredients except for noodles to the crock pot and stir well. (Sometimes I also add a Tbsp. of tomato paste for a thicker stew.) Cook on low for 8 hours. Serve over the cooked noodles.

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NOTES : Per serving: 251 calories per serving. 2 g fat. 7% from fat
* Exported from MasterCook *

Crockpot Split Pea Soup

Recipe By : ReddHedd/Bob b1744
Serving Size : 6 Preparation Time :0:00
Categories : Beans/Legumes Crockpot
Oct.3 Soups

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 c split peas
2 qts water
2 onions chopped
2 carrots peeled -- /sliced
4 slices Canadian bacon -- in sm. pieces
2 Tbsp nonfat chicken bouillion powder
Salt
Freshly ground black pepper

Cook on high to get it hot, if you have time, then lower the heat setting to low and cook 8 hours. Don't fill the crock pot too full, due to foaming. Stir, adjust the seasonings and serve. If you like the soup creamy, take out 1/2 c. of the soup and puree in food processor, then blend back into the soup.

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NOTES : 424 calories per serving. 4 g fat. 8% from fat
* Exported from MasterCook *

Israeli Wheat Berry Stew

Recipe By : McDougall Cookbook - Volume 2/Bobb1744
Serving Size : 6 Preparation Time :0:00
Categories : Crockpot Beans/Legumes
Stews Potatoes
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 cups water
1 1/2 cups Great northern beans
1 cup wheat berries
6 small potatoes -- cut in half
1 large onion -- sliced
4 cloves garlic -- minced
5 teaspoons cumin -- ground
3 teaspoons tumeric
1/2 teaspoon black pepper -- ground

Mix together all ingredients in crockpot. Cook at high 8 to 10 hours.

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* Exported from MasterCook *

Layered Vegetarian Dinner

Recipe By : McDougall Plan/Bobb1744
Serving Size : 8 Preparation Time :0:00
Categories : Crockpot Main Dishes
Vegetarian Potatoes
Carrots Zucchini
Corn Peas
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 potatoes -- sliced
1 large onion -- sliced
2 carrots -- sliced
1 green pepper -- sliced
1 zucchini -- sliced
1 cup corn -- frozen or fresh
1 cup peas -- frozen or fresh
-----Optional Vegetables-----
mushrooms
broccoli
green beans
-----Sauce-----
2 1/2 cups tomato sauce
1/4 cup Tamari soy sauce -- low-sodium
1 teaspoon thyme -- ground
1 teaspoon dry mustard
1 teaspoon basil
2 teaspoons chili powder
1/2 teaspoon cinnamon
1/8 teaspoon sage
2 tablespoons parsley

Layer vegetables in large casserole in order given. Mix together ingredients for sauce and pour over vegetables. Cook six hours at high or 12 at low.

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* Exported from MasterCook *

Tangy Red Bulgar

Recipe By : Gourmet Grains, Beans, & Rice by Dotty Griffith/Bobb1744
Serving Size : 1 Preparation Time :0:00
Categories : Crockpot Beans/Legumes
Grains Peppers
Rice Zucchini
Healthwise Oct.3

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon olive oil -- or vegetable oil
1 cup red and green bell peppers -- chopped
1 cup zucchini or yellow squash -- chopped
2 1/4 cups Bloody Mary mix -- or vegetable juice
1 cup bulgur wheat
1 tablespoon lemon juice
1 teaspoon basil -- or 1 tbl fresh
1/3 cup green onions -- chopped

Heat oil in large saucepan over medium heat. Cook pepper(s) and squash(es) until tender-crisp, 3 to 4 minutes, stirring occasionally. Stir in Bloody Mary mix or vegetable juice, bulgur, lemon juice, and basil. Heat to boiling. Reduce heat to low. Cover and simmer 5 to 8 minutes or until liquid is absorbed, stirring occasionally. Garnish with green onions. May be served warm or as a salad at room temperature. To Microwave:
-------------
In a 2-quart microwave-safe casserole dish, combine oil, red pepper and zucchini. Cover with lid; microwave on high 4 minutes or until vegetables are tender-crisp, stirring twice during cooking. Add vegetable juice, bulgur, lemon juice, and basil. Cover and microwave 10 minutes or until liquid is absorbed, stirring twice during cooking. Let stand, covered, 5 minutes. Garnish with green onions. Crockpot: ---------
I have made this in a crockpot, tossing all the ingredients except the basil and green onions in and cooking on low for 8 hours, adding the basil after 7.5 hours, and garnishing with green onions just before serving. The resulting dish is indistinguishable from one made using the stove top method. I refuse to try the microwave method. I generally use only two cups of Bloody Mary mix since the brand I buy comes in quart bottles.

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