Slow-Cooker Veal Stew with Pearl Onions and Oyster Mushrooms
Course: main meals
PointsPlus™ Value: 7
Servings: 4
Preparation Time: 25 min
Cooking Time: 360 min
Level of Difficulty: Easy
For a rich variation of this dish, stir 1/2 cup of fat-free sour cream into the veal stew just before serving (do not allow it to boil).
Details Read all reviews (2) Ingredients
1 spray(s) cooking spray, lemon-flavored
16 oz lean veal leg, boneless, cut into 1-inch chunks
1/2 cup(s) fat-free chicken broth
1 cup(s) carrot(s), baby, sliced
4 small uncooked potato(es), fingerling, sliced 1/2-inch thick
8 small onion(s), red pearl, peeled and halved lengthwise
1 clove(s) (medium) garlic clove(s), minced
20 small raw oyster mushrooms, coarsely chopped
2 1/2 tsp lemon zest
1 tsp dried sage, crushed
3/4 tsp table salt
1/4 tsp black pepper
Instructions
Coat a ridged grill pan with cooking spray. Preheat pan over high heat until a drop of water sprinkled on pan sizzles. Add veal and sear 1 minute per side.
Place veal in a 4- to 5-quart slow cooker. Add broth, carrots, potatoes, onions, garlic, mushrooms, lemon zest, sage, salt and pepper in order listed.
Cover and cook on LOW setting for 5 to 6 hours. Stir well before serving. Yields about 1 cup per serving. (Note: The addition of sour cream, as indicated in the abstract, does not affect the POINTS value of this recipe.)
Notes
Garnish this dish with 2 tablespoons of freshly minced chives.
Saturday, March 19, 2011
Southwestern Slow Cooker Chicken and Potato Soup
Southwestern Slow Cooker Chicken and Potato Soup
Course: soups
PointsPlus™ Value: 7
Servings: 4
Preparation Time: 15 min
Cooking Time: 420 min
Level of Difficulty: Easy
This spicy soup is packed with chunks of chicken, potatoes and corn, and flavored with cumin. Hearty and delicious.
Details Read all reviews (158) Ingredients
3/4 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch cubes
2 medium sweet potato(es), peeled, cut into 1-inch cubes
1 large onion(s), chopped
29 oz canned diced tomatoes, salsa-style with chiles, undrained
14 1/2 oz fat-free chicken broth
1 tsp dried oregano
1/2 tsp Durkee Ground Cumin Seed, or other brand
1 1/2 cup(s) frozen corn kernels, not thawed
Instructions
Mix all ingredients, except corn, in a 4-quart or larger slow cooker; cover and cook on low heat for 6 hours.
Stir in corn and cover slow cooker; cook on high heat until chicken is no longer pink in center and vegetables are tender, about 30 minutes more. Yields about 1 1/4 cups per serving.
Course: soups
PointsPlus™ Value: 7
Servings: 4
Preparation Time: 15 min
Cooking Time: 420 min
Level of Difficulty: Easy
This spicy soup is packed with chunks of chicken, potatoes and corn, and flavored with cumin. Hearty and delicious.
Details Read all reviews (158) Ingredients
3/4 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch cubes
2 medium sweet potato(es), peeled, cut into 1-inch cubes
1 large onion(s), chopped
29 oz canned diced tomatoes, salsa-style with chiles, undrained
14 1/2 oz fat-free chicken broth
1 tsp dried oregano
1/2 tsp Durkee Ground Cumin Seed, or other brand
1 1/2 cup(s) frozen corn kernels, not thawed
Instructions
Mix all ingredients, except corn, in a 4-quart or larger slow cooker; cover and cook on low heat for 6 hours.
Stir in corn and cover slow cooker; cook on high heat until chicken is no longer pink in center and vegetables are tender, about 30 minutes more. Yields about 1 1/4 cups per serving.
Daily tips to success
DAILY TIPS TO SUCCESS:
1. Make an effort not to multitask during meals. If you're working, reading or watching TV while you eat, you won't truly appreciate your food.
2. Every time you sit down for a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
3. Put half the usual amount of food on your plate. Try half a bagel, half a sandwich, or half a cup of rice instead of the entire cup. See if you feel satisfied eating less.
4. Brush your teeth after each meal and snack. The minty freshness will be a signal to your mouth—and your mind—that you've finished eating.
5. Walk an extra 1,000 steps during the day. Adding even a little more exercise can boost your weight loss. Walk over to a co-worker's cubicle or office, rather than e-mailing
1. Make an effort not to multitask during meals. If you're working, reading or watching TV while you eat, you won't truly appreciate your food.
2. Every time you sit down for a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
3. Put half the usual amount of food on your plate. Try half a bagel, half a sandwich, or half a cup of rice instead of the entire cup. See if you feel satisfied eating less.
4. Brush your teeth after each meal and snack. The minty freshness will be a signal to your mouth—and your mind—that you've finished eating.
5. Walk an extra 1,000 steps during the day. Adding even a little more exercise can boost your weight loss. Walk over to a co-worker's cubicle or office, rather than e-mailing
Friday, March 18, 2011
Kielbasa Bean Slow Cooker Soup
Kielbasa-Bean Slow Cooker Soup
Course: soups
PointsPlus™ Value: 4
Servings: 8
Preparation Time: 20 min
Cooking Time: 375 min
Level of Difficulty: Easy
Toss the ingredients into a slow cooker in the morning, and you'll be eating this delicious, almost effortless homemade soup for dinner.
Details Read all reviews (226) Ingredients
58 oz fat-free chicken broth, four 14.5 oz cans
16 oz low-fat sausage, smoked, or reduced-fat kielbasa, cut in half lengthwise and then sliced
15 oz canned pinto beans, rinsed and drained
15 oz canned black beans, rinsed and drained
4 medium carrot(s), chopped
3 stalk(s) (medium) celery, chopped
1 large onion(s), chopped
1 tsp thyme, fresh
14 1/2 oz canned diced tomatoes, undrained
Instructions
Mix all ingredients, except tomatoes, in a 5 to 6-quart slow cooker (crockpot). Cover and cook on low-heat setting at least 6 hours or until vegetables are tender.
Stir in tomatoes; cover and cook on high-heat setting until heated through, about 15 minutes more. Yields about 1 heaping cup per serving
Course: soups
PointsPlus™ Value: 4
Servings: 8
Preparation Time: 20 min
Cooking Time: 375 min
Level of Difficulty: Easy
Toss the ingredients into a slow cooker in the morning, and you'll be eating this delicious, almost effortless homemade soup for dinner.
Details Read all reviews (226) Ingredients
58 oz fat-free chicken broth, four 14.5 oz cans
16 oz low-fat sausage, smoked, or reduced-fat kielbasa, cut in half lengthwise and then sliced
15 oz canned pinto beans, rinsed and drained
15 oz canned black beans, rinsed and drained
4 medium carrot(s), chopped
3 stalk(s) (medium) celery, chopped
1 large onion(s), chopped
1 tsp thyme, fresh
14 1/2 oz canned diced tomatoes, undrained
Instructions
Mix all ingredients, except tomatoes, in a 5 to 6-quart slow cooker (crockpot). Cover and cook on low-heat setting at least 6 hours or until vegetables are tender.
Stir in tomatoes; cover and cook on high-heat setting until heated through, about 15 minutes more. Yields about 1 heaping cup per serving
15 Minute Chicken Gumbo
15 Minute Chicken Gumbo Favorites Add to PointsPlus™ Tracker
Course: soups
PointsPlus™ Value: 5
Servings: 4
Ingredients
1 spray(s) cooking spray
1 package(s) frozen gumbo-style vegetables, 16 oz, a mixture of okra, peppers and onions
29 oz canned diced tomatoes, with mild chiles
12 oz refrigerated grilled chicken breast fillet, cubed, about 3 cups
1 Tbsp all-purpose flour
1 tsp Creole seasoning
Instructions
Coat a large skillet with nonstick cooking spray. Add vegetables and sauté over high heat, stirring frequently, for 2 minutes. Stir in flour and cook 1 minute more.
Stir in tomatoes, chicken and Creole seasoning. Cook over medium heat, stirring frequently, until hot, about 6 minutes. Yields about 1 1/2 cups per serving.
Course: soups
PointsPlus™ Value: 5
Servings: 4
Ingredients
1 spray(s) cooking spray
1 package(s) frozen gumbo-style vegetables, 16 oz, a mixture of okra, peppers and onions
29 oz canned diced tomatoes, with mild chiles
12 oz refrigerated grilled chicken breast fillet, cubed, about 3 cups
1 Tbsp all-purpose flour
1 tsp Creole seasoning
Instructions
Coat a large skillet with nonstick cooking spray. Add vegetables and sauté over high heat, stirring frequently, for 2 minutes. Stir in flour and cook 1 minute more.
Stir in tomatoes, chicken and Creole seasoning. Cook over medium heat, stirring frequently, until hot, about 6 minutes. Yields about 1 1/2 cups per serving.
10 reasons to stay motivated
9 Hidden Reasons to Stay Motivated
Ways to Rediscover Your Drive
-- By Zach Van Hart
Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"
Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.
Need more reasons? Here are 10 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.
1. Confidence
How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.
2. Fit into that dress
It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.
3. Make the week easier
Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.
4. Gives you purpose
Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.
5. For your kids
And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.
6. Power of momentum
It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.
7. The ‘wow’ effect
Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.
8. Spread the spark
When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.
9. Keep gaining experience
The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.
Ways to Rediscover Your Drive
-- By Zach Van Hart
Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"
Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.
Need more reasons? Here are 10 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.
1. Confidence
How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.
2. Fit into that dress
It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.
3. Make the week easier
Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.
4. Gives you purpose
Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.
5. For your kids
And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.
6. Power of momentum
It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.
7. The ‘wow’ effect
Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.
8. Spread the spark
When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.
9. Keep gaining experience
The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.
Beer Cheat Sheet
29 facts and tips to savor with your favorite malt beverage.
What’ll ya have?
There are thousands of different beers. Here’s a selection of popular brews. Some are smarter grabs that save PointsPlus™ values. All are 12 ounces.
Beers with 2 PointsPlus values
Miller Genuine Draft Light 64 (MGD 64)
Select55
Beers with 3 PointsPlus values
Bud Ice Light
Budweiser Select
Busch Light
Coors Light
Miller Light
Beers with More PointsPlus values
Budweiser
Busch
Coors
Miller Genuine Draft
Miller Highlife Beer bellies, the traditional male malady, are enough to put either sex off downing a cold one. But they're a myth, says Charlie Bamforth, PhD, chair and professor, Department of Food Science and Technology, University of California, Davis and author of Beer: Health and Nutrition. "This is a silly myth. If folks get fat from drinking beer it's because their total calorie intake is too high and they are not working it off."
The Good News
Beer contains some B vitamins, antioxidants and minerals. It also has:
•NO cholesterol
•NO fat
•very little sugar
The bad news
While experts may pooh-pooh beer bellies, the fact remains that alcohol is one calorie-dense nectar, packing seven calories per gram. That's almost as much as fat, which has nine calories per gram. Don't blame the malt. "The most significant source of calories in beer is the alcohol itself," says Bamforth, "The stronger the beer, the more calories."
•Most 12-ounce beer with 5 percent alcohol by volume contains a PointsPlus value of 5.
•The typical 16-ounce draft pint contains a PointsPlus value of 6.
•Most 12-ounce "light" beers have a PointsPlus value of 3.
•A 1-pint draft of light beer has a PointsPlusvalue of 4.
•A 12-ounce non-alcoholic beer has a PointsPlusvalue of 2.
Can it improve your health?
Some studies show that moderate drinking may help lower risk of heart disease, particularly in women over 55 and men over 45. But what is moderate? For women, it's no more than one drink per day. For men, it's no more than two. Exceed your quota, and the risk of heart and liver disease, stroke and accidents negate any perks.
Don't follow the lite
The terms "light" and "lite" (or any other cutesy variation) have no legal definition. They could mean the beer is light in color or lighter than lead — or anything else the staff at the brewery decided.
Watch your low-carb language
If the labels reads "low carbohydrate," the beer must have no more than 7 grams of carbohydrates per serving. But any beer can tout "reduced carbohydrates" or "lower carbohydrates" on its label, just so long as the brewery makes a more carb-heavy beer. Shifty, eh?
Do suds wine-style
A tip that adds civility and can shave PointsPlus values: "There's nothing wrong with pouring a beer into two glasses at dinner like you would with wine," says George F. Reisch, brewmaster for Anheiser Busch, Inc. Yes, you read correctly. One of the guys who makes Budweiser takes his Bud in a white-wine glass. "I actually think people should share beers more," Reisch adds. "It's smart and your last sip will still be cold."
Nix the nuts
Those robotic grabs of peanuts or cheddar fish can add up to triple the calories and PointsPlus values of the beer you drink. Be prepared: Drinking can lead to snacking, so keep the right stuff on hand — or see if you can charm the bartender into stocking better choices. Instead of party mix, try:
Unsalted pretzels 1 oz 3 PointsPlus values
94% fat-free microwave-popped popcorn 5 cups 3 PointsPlus values
Radishes (a German favorite) 1 cup 0 PointsPlus values
About the Writer
Jeffery Lindenmuth is a fine dining writer and lecturer, who has written for Esquire, Wine & Spirits, Men's Health and Cooking Light.
What’ll ya have?
There are thousands of different beers. Here’s a selection of popular brews. Some are smarter grabs that save PointsPlus™ values. All are 12 ounces.
Beers with 2 PointsPlus values
Miller Genuine Draft Light 64 (MGD 64)
Select55
Beers with 3 PointsPlus values
Bud Ice Light
Budweiser Select
Busch Light
Coors Light
Miller Light
Beers with More PointsPlus values
Budweiser
Busch
Coors
Miller Genuine Draft
Miller Highlife Beer bellies, the traditional male malady, are enough to put either sex off downing a cold one. But they're a myth, says Charlie Bamforth, PhD, chair and professor, Department of Food Science and Technology, University of California, Davis and author of Beer: Health and Nutrition. "This is a silly myth. If folks get fat from drinking beer it's because their total calorie intake is too high and they are not working it off."
The Good News
Beer contains some B vitamins, antioxidants and minerals. It also has:
•NO cholesterol
•NO fat
•very little sugar
The bad news
While experts may pooh-pooh beer bellies, the fact remains that alcohol is one calorie-dense nectar, packing seven calories per gram. That's almost as much as fat, which has nine calories per gram. Don't blame the malt. "The most significant source of calories in beer is the alcohol itself," says Bamforth, "The stronger the beer, the more calories."
•Most 12-ounce beer with 5 percent alcohol by volume contains a PointsPlus value of 5.
•The typical 16-ounce draft pint contains a PointsPlus value of 6.
•Most 12-ounce "light" beers have a PointsPlus value of 3.
•A 1-pint draft of light beer has a PointsPlusvalue of 4.
•A 12-ounce non-alcoholic beer has a PointsPlusvalue of 2.
Can it improve your health?
Some studies show that moderate drinking may help lower risk of heart disease, particularly in women over 55 and men over 45. But what is moderate? For women, it's no more than one drink per day. For men, it's no more than two. Exceed your quota, and the risk of heart and liver disease, stroke and accidents negate any perks.
Don't follow the lite
The terms "light" and "lite" (or any other cutesy variation) have no legal definition. They could mean the beer is light in color or lighter than lead — or anything else the staff at the brewery decided.
Watch your low-carb language
If the labels reads "low carbohydrate," the beer must have no more than 7 grams of carbohydrates per serving. But any beer can tout "reduced carbohydrates" or "lower carbohydrates" on its label, just so long as the brewery makes a more carb-heavy beer. Shifty, eh?
Do suds wine-style
A tip that adds civility and can shave PointsPlus values: "There's nothing wrong with pouring a beer into two glasses at dinner like you would with wine," says George F. Reisch, brewmaster for Anheiser Busch, Inc. Yes, you read correctly. One of the guys who makes Budweiser takes his Bud in a white-wine glass. "I actually think people should share beers more," Reisch adds. "It's smart and your last sip will still be cold."
Nix the nuts
Those robotic grabs of peanuts or cheddar fish can add up to triple the calories and PointsPlus values of the beer you drink. Be prepared: Drinking can lead to snacking, so keep the right stuff on hand — or see if you can charm the bartender into stocking better choices. Instead of party mix, try:
Unsalted pretzels 1 oz 3 PointsPlus values
94% fat-free microwave-popped popcorn 5 cups 3 PointsPlus values
Radishes (a German favorite) 1 cup 0 PointsPlus values
About the Writer
Jeffery Lindenmuth is a fine dining writer and lecturer, who has written for Esquire, Wine & Spirits, Men's Health and Cooking Light.
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