Category Archives: Soups and Stews

Spicy Vegetable Corn Chowder

Leave a reply

Spicy Vegetable Corn Chowder

WARNING this soup is super spicy, but the heat can always be adjusted. It will kick your metabolism in high gear to help with weight loss. Super delicious and easy to make because it’s another fabulous slow cooker recipe. 1 cup is 2 weight watcher points (old system).

Ingredients
    • Two 14.5 oz. cans (about 3.5 cups) fat free chicken broth
    • One 14oz. can cream style corn
    • 2 cups frozen corn kernels
    • 2 plum tomatoes diced
    • 1 large red bell pepper seeds removed and diced
    • 1 large green bell pepper seeds removed and diced
    • 1 large onion finely chopped
    • 1/2 cup unsweetened almond milk or soy milk
    • 1.2 – 2 Tbls canned chipotle peppers in adobo sauce chopped (Use less if you do not want it super spicy)
    • 1 tsp minced garlic
    • 1/4 tsp ground cumin
    • 3/4 cup instant mashed potato flakes
    • 1/4 cup non fat sour cream
Directions:
  1. Prepare vegetables above
  2. Add all ingredients to your slow cooker EXCEPT for the potato flakes and sour cream.
  3. Cook on high for 3-4 hours or Low for 6-7 hours.
  4. Add potato flakes and sour cream just before serving.
  5. Optional: Add a dollop of sour cream, and a sprinkle of parsley before serving (count the extra points for this addition)

Butternut Squash and Beef Stew

Leave a reply

Have I mentioned before how much I love using my slow cooker. It has to be the best invention since sliced bread. Just put all ingredients in a pot and walk away, how much easier can that be. Here’s yet one more awesome slow cooker dish that combines Squash and Beef. It’s super easy and delicious, plus 1 1/4 cups is 5 Weight Watcher points.

NOTE: Do not add water, as the dish cooks liquid will be released from the vegetables so the sauce will not be so thick when it comes time to serve.

Ingredients:
  • 3/4 pound lean stewing beef, trimmed of excess fat
  • 1 small butternut squash
  • 1 large onion, sliced
  • 8 ounces cremini mushrooms, sliced
  • 4 ounces baby carrots left whole
  • 1 14.5-ounce can crushed tomatoes
  • 2 tsp Worcestershire sauce
  • 1 tsp dried thyme
  • 1 tsp dried oregano
Directions:
  1. Brown beef in a nonstick skillet coated with cooking spray and place in the slow cooker. Peel and halve butternut squash and cut into 1-1 1/2 inch pieces.
  2. Place all remaining vegetables in the slow cooker.
  3. Add crushed tomatoes, Worcestershire sauce, thyme and oregano.
  4. Cook on low for 8 hours, serve and enjoy.

Butternut Squash and Chicken Stew

Leave a reply

Here’s another super fast dish. I love butternut squash and I happened to have one sitting on the counter so I looked through a few recipes and modified one to make it a bit healthier. Butternut Squash and Chicken Stew, for 1 and 1/4 cup of stew with a 1/4 cup of rice it’s about 6 weight watcher points. It was a big hit with my hubby and he’s not a huge fan of squash. If your looking for something different i suggest this dish.

Ingredients:
  • 1lb of Chicken Thighs cut in to strips
  • A pinch of Salt
  • 1/4 tsp of Pepper
  • 1 tsp of Olive Oil
  • 1 Onion sliced
  • 2 Garlic Cloves
  • 1 tsp of Ground Cumin
  • 1/2 tsp Cinnamon
  • 14 oz can of Low Sodium Vegetable broth
  • 12 oz of steamed mashed Butternut Squash
  • 1 cup of frozen Corn
Directions:
  1. Season Chicken with a pinch of salt and pepper.
  2. Heat oil in a pot and add the chicken
  3. Cook for about 6 mins, stirring occasionally to make sure the chicken is cooked through.
  4. Add the onion, garlic, cumin, cinnamon and cook for about 1 more minute,
  5. Add broth, squash and corn to the pot and heat through, about another 5 mins.

Breakfast Sausage Stew

Leave a reply

I love breakfast sausage and here’s a clever way to enjoy it at dinner time. This recipe is easy and quick to make for those busy days. I found this meal is extremely filling mostly because1.2 cups equals 5 weight watcher points.

Ingredients:
  • 1/2 – 1tsp of Extra Virgin Olive Oil
  • 6oz Liliydale Daystarters Breakfast Turkey Sausage
  • 8oz White Mushrooms sliced
  • 1 Medium Zucchini halved and sliced
  • 14oz Can of Red Kidney Beans rinsed
  • 14oz Can of Diced Tomatoes
  • 8oz Can of Tomato Sauce
  • 1tsp of Miss Dash Garlic and Herb seasoning
  • 2 cups of Baby Spinach
Directions:
  1. Pre cook the breakfast sausage and set aside.
  2. Add oil to a large pan on high heat.
  3. Add the cooked sausage, mushrooms, and zucchini and cook for about 5 mins.
  4. Stir in the remaining ingredients and bring to a boil
  5. Reduce heat and simmer for 2 mins.
  6. Add the spinach and stir until it wilts.
  7. Once spinach is wilted serve and enjoy

 

 

Chicken and Mushroom Stew

Leave a reply

I love using my Slow Cooker mainly because any meal we cook in it is usually a new recipe. Here’s an easy slow cooker chicken stew recipe I found on line. This dish will feed a family of 4. Each serving is 1.5 cups and contains only 4 weight watcher points. Serve with my Low Fat Cornmeal Muffin recipe and you have a filling healthy dinner the whole family will enjoy.

Ingredients

  • 1lb boneless, skinless Chicken Thighs cut into bite-sized pieces
  • 8oz Mushrooms, sliced
  • 1 Onion large, finely chopped
  • 1/2 cup Carrots, cut into matchsticks
  • 1/2 cup fresh or frozen Peas
  • 2 stalks of Celery, chopped
  • 1 packet powdered Mushroom Sauce seasoning mix or gravy
  • 2 cups Fat Free/Low Sodium Chicken Broth
  • 3 cloves Garlic, minced
  • 1 tsp Salt
  • 1/2 tsp Pepper
  • 1 cup Plain, Non-Fat Greek Yogurt, at room temp

Directions:

  1. In a crock pot, combine all ingredients except for the yogurt.
  2. Cook on low for 4-6 hrs.
  3. Stir in yogurt, and warm until heated through, about 5 minutes. Serve and Enjoy.

Seafood Gumbo

Leave a reply

If you like Seafood Gumbo here’s a great recipe that only takes 30 mins to make and contains a whopping 4 weight watcher points for 2 cups. This recipe is super filling and really tasty. It’s 100% husband approved and that’s coming from a hubby who’s had authentic gumbo down south. I will be making this recipe again and again it was that delicious.

Ingredients:
  • 1/2 lb shrimp, peeled and de-veined
  • 1/2 lb lump crabmeat (real crab meat not artificial)
  • 1/2 lb okra, thinly sliced
  • 1 cup chopped tomatoes
  • 1 large yellow onion, thinly sliced
  • 2 large celery stalks, chopped
  • 1 large green pepper, seeded and chopped
  • 3 cups fat free vegetable broth
  • 3 bay leaves
  • 4 garlic cloves, mined
  • 1 tbsp lemon juice
  • 2 tbsp flour
  • 2 tbsp light margine
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp thyme
  • 1/2 tsp cayenne pepper
Directions:
  1. Spray a large, non-stick pot with with non-fat cooking spray and set over medium-high heat. Add in garlic okra, bell pepper, onions, and celery. Cook until veggies are tender, about 5-7 minutes.
  2. Transfer vegetables to a bowl and set aside.
  3. Make the roux by adding the butter to the skillet, and then add in the flour; stir until blended. Continue to cook, stirring constantly for about 6-8 minutes.
  4. Slowly add the broth into the pot, continuously stirring to remove lumps, and bring to a slow simmer.
  5. Add in the thyme, bay leaves, salt, pepper, cayenne pepper, lemon juice, and tomatoes.
  6. Add the cooked vegetables back into the skillet and simmer for about 5 minutes.
  7. Stir in the shrimp and crabmeat and simmer until shrimp are cooked, about 3-5 minutes.

Weight Watchers 0 Point Cabbage Soup

20 Replies

This soup is a complete winner in my books because it’s a whooping 0 Weight Watchers points. The best part is you can customize the soup to your liking, just make sure you count the points if you are adding something other than veggies. I usually add 3-4 ounces of chicken to the soup for a total of 3-4 Weight Watchers points. You can also pair it with a nice sandwich. As I write this post I am eating it with a nice tuna sandwich, a perfect pairing for such a yummy healthy soup. It takes me 20 minutes from start to finish to make this soup. Completely worth the effort.

Ingredients:

  • 3.5 cups of non fat, low (to no sodium) beef broth (one box of broth will work perfectly and you can use other types of broth if you wish)
  • .5 – 1 tsp of oil
  • 2 garlic cloves minced
  • 1 tablespoon of tomato paste
  • 2.5 – 3 cups chopped cabbage
  • Half an onion
  • 3/4 cup chopped carrot
  • 3/4 cup green beans
  • 3/4 cup chopped zucchini
  • Spices – I use basil, thyme, oregano and some Mrs. Dash Extra Spicy Seasoning (Mrs. Dash spices are amazing because they are salt free)

Directions:

  1. Add oil to a pot and saute the onions and garlic for 3- 5 minutes.
  2. Add broth, tomato paste, cabbage, green beans, carrots and spices to taste.
  3. Simmer for a about 5-10 minutes until all vegetables are tender.
  4. Add the zucchini and simmer for another 5 or so minutes.

Chile-Spiced Red Snapper and Couscous Stew

Leave a reply

Here’s a quick easy snapper recipe from Weight Watchers and the best part only 4 points for 1.25 cups. This recipe took less the 30 mins to prepare and is complete hubby approved. One change I made – I did not have pearl couscous so I used the regular kind featured in an earlier post. If your in the mood for something different then this is the dish for you. Please click this link for the recipe Chile-Spiced Red Snapper and Couscous Stew.

Beef & Bean Chile Verde

Leave a reply

Beef and Bean Chile Verde – This has got to be the EASIEST chile recipe ever (30 mins to prepare). The only change I made to the recipe was the green salsa. Instead I used Western Family Classics Fire Roasted Tomato Salsa. This is the MOST AMAZING salsa I have ever had. WHY?? it’s not sweet, low in sodium and low calories. It’s only available at Save on Foods.

For 1.5 cups it’s a whopping 6 WW points. To all my foodie followers.. this is a must try recipe… I hope you all enjoy it as much as Mel and I have.. HUSBAND APPROVED…