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Chicken Chili is a lower fat alternative to chili with meat (con carne) -- and now it's easier than ever to make with Campbell's Cream of Chicken Soup!
Campbell's Chicken Chili
Prep Time: 10 minutes Cook Time: 25 minutes
1 tbsp. vegetable oil 1 lb. boneless chicken breasts, cut into cubes 1 tbsp. chili powder 1 can (10 3/4 oz.) Campbell's Cream of Chicken or 98% Fat Free Cream of Chicken Soup 2 cups water 1 pouch dry onion soup mix 2 cans (about 16 oz. each) white kidney (cannellini) beans, rinsed and drained Shredded Cheddar cheese Sliced green onions
HEAT oil in saucepan. Add chicken and chili powder and cook until browned, stirring often. ADD chicken soup, water and soup mix. Heat to a boil. Cover and cook over low heat 10 min. ADD beans and heat through. Garnish with cheese and onions. Serves 5.
Shopping List:
1 can (10 3/4 oz.) Campbell's Cream of Chicken or 98% Fat Free Cream of Chicken Soup Dry onion soup mix 1 lb. boneless chicken breasts Shredded Cheddar cheese 2 cans (about 16 oz. each) white kidney (cannellini) beans, rinsed and drained Vegetable oil Chili powder Green onions
Timesaver Tip:
Store leftovers as individual servings in microwave-safe containers for quick lunches later in the week.
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Lowfat Crock Pot Meat Loaf
Ingredients
2 lbs. extra lean ground chuck, egg substitute equal to 1 egg 1/2 cup chopped bell pepper, 1/2 cup chopped onion 1/2 tsp. salt, 1 cup cracker crumbs, 1 pkg. lowfat brown gravy mix, 1 cup evaporated skim milk 4 or 4 small potatoes, quartered
Preparation
Mix together all ingredients, except potatoes. Shape into a loaf. Place in crock pot. Quarter potatoes & arrange at the sides of meat loaf. Cook on high 4 to 5 hours or on low for 8 to 10 hours.
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Lowfat Crockpot Sausage & Apples
Ingredients
2 lbs. fat free smoked sausage, sliced 4 apples, 1/4 cup lite brown sugar, 2 tbs. apple juice or water, 1 onion, chopped, 1/2 cup sugar free apple jelly, 1 tbs. cornstarch, 1 tsp. lemon juice, 2 tbs. fat free margarine, 1/4 tsp. salt 1/8 tsp. black pepper ,
Preparation
Peel, core, & slice apples. Combine the cornstarch & water until smooth, then add to apple mixture. Add remaining ingredients & stir to mix. Pour into Crock Pot & cook on low for 4-6 hours.
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Apple-glazed Roast Pork- Crockpot
4 Lb Pork loin roast -- trimmed 1/4 C Apple juice Salt to taste 3 Tbsp Brown sugar Pepper to taste 1 Tsp Ground ginger 6 Apples -- quartered
Procedures:
1. Rub roast with salt and pepper. Brown port roast under broiler to remove excess fat; drain well. 2. Place apple quarters in bottom of crockpot. Place roast on top of Apples. 3. Combine apple juice, brown sugar, and ginger. Spoon over top surface of roast, moistening well. 4. Cover and cook on Low setting for 1 to 2 hours or until done.
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Black Bean and Beef Soup:
1 lb lean ground chuck or ground round, 1 medium onion, chopped, 1 can black bean soup, 1 1/2 c water, 1 can whole black beans with juice, 1 container salsa, 1/4 c chopped green onions, 1/2 c grated low fat Cheddar cheese, 1/2 c low fat sour cream.
Directions: Sauté meat and onion in large, heavy saucepan, stirring constantly to keep from sticking; drain to remove any grease. Add soup, water, black beans and salsa to saucepan. Simmer for 30 – 45 minutes. Serve hot and top with green onions, cheese and sour cream. Serve with corn muffins. Yield: 4-6 servings
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Black Bean Chili from Scratch
1 lb. Dried black beans 2 T. Chili powder 2 Onions, chopped 2 Carrots, chopped 2 Cloves garlic, minced 2 Stalks celery, chopped 1, 28 oz. Can plum tomatoes, undrained 1 Orange, quartered (unpeeled) 1/2 c Chopped Italian parsley 4 Chicken bouillon cubes 2 t. Tabasco sauce 2 t. Cumin or to taste
De-gas beans if desired (see instructions on How to De-gas Beans), or soak the beans overnight, drain and rinse. Cover the beans with water in a large pot, bring to a boil and simmer 1 hour. Add the remaining ingredients except the parsley and simmer for 1 1/2 hours or until the beans are tender, adding more water if needed. Remove the orange quarters and serve over cooked whole grains; sprinkle with parsley.
Servings: 6 - 8 Calories: 230 Total Fat: 1
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ALMOST FAT-FREE CHICKEN BROTH
Chicken broth forms the base of many soups and dishes. You can also use it to saute vegetables in place of oil or butter. By making your own slow-cooked broth, you have a low-salt, very low-fat ingredient ready to add savor to your favorite dishes. Makes about three cups. Per serving: .04 gram fat, 36 calories.
3-pound chicken, cut up 6 cups water 1 onion, cut in half and stuck with 2 cloves 1 carrot, cut in half 1 stalk celery (with leaves), cut in half 2 bay leaves 3 sprigs parsley 1/2 teaspoon dried basil or thyme
Bring chicken pieces and water to a boil in a large soup pot. Reduce heat; skim off any pieces that come to the surface. Add remaining ingredients. Simmer gently, uncovered, two hours.
Strain broth through a sieve. Discard vegetables. Refrigerate chicken for use in sandwiches or another recipe.
Let broth cool to lukewarm, then refrigerate several hours. Skim off all fat before using.
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Spicy Pork Chili
1 1/2 pounds boneless pork loin, cut into 1-inch cubes 1 medium onion, coarsely chopped 1 clove garlic, minced 1 medium green pepper, coarsely chopped 1 tablespoon vegetable oil 1 tablespoon all-purpose flour 2 16-ounce cans whole peeled tomatoes, crushed 1 16-ounce can red kidney beans 1 8-ounce can tomato sauce 3 tablespoons chili powder 1 tablespoon ground cumin 1 teaspoon salt 1/2 teaspoon black pepper 1 1/2 cups shredded Cheddar cheese (6 ounces) Warm flour tortillas (optional)
In a 4-quart Dutch oven cook pork, onion, green pepper and garlic in hot oil until pork is browned. Stir in flour, mixing well. Add the remaining ingredients, except cheese and tortillas. Simmer uncovered, one hour. Top each serving with some of the cheese. Serve with tortillas, if desired.
Servings: 8
Nutrition Information per Three-Ounce Serving: Calories: 323 Protein: 30 g Fat: 14 g Sodium: 896 mg Cholesterol: 71 mg
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Mexican Pork and Bean Soup
1/2 pound lean ground pork 1 small onion, diced 1 clove garlic, minced 1 14 1/2-oz. can chicken broth 1 14 1/2-oz. can Mexican-style chopped tomatoes 1 15-oz. can pinto beans, drained 1 teaspoon chili powder 1 teaspoon ground cumin 1/2 teaspoon oregano 1/2 teaspoon salt 1/4 teaspoon cayenne
In large heavy saucepan brown and crumble ground pork. Stir in onion and garlic; cook and stir until onion is soft, about 3 minutes. Stir in all remaining ingredients, bring to a boil, lower heat and simmer about 10 minutes. Makes six one-cup servings.
Servings: 6 Preparation Time: 15 minutes Nutrient Information per Serving: Calories: 204 Protein: 15 g Fat: 7 g Sodium: 476 mg Cholesterol: 27 mg
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Irish Pork Stew
2 pounds boneless pork shoulder or sirloin, cut into 1/2-inch cubes 1/3 cup all-purpose flour 1-1/2 teaspoons salt 1/4 teaspoon black pepper 1 teaspoon vegetable oil 4 large onions, peeled and sliced 1/2-inch thick 1 clove garlic, minced 1/4 cup chopped parsley 1 teaspoon caraway seed 1 bay leaf 1 can (10-1/2 ounces) chicken broth 1 bottle (12 ounces) imported stout 2 tablespoons red wine vinegar 1 tablespoon packed brown sugar
Coat pork with combined flour, salt and pepper. Heat oil in Dutch oven; brown meat over medium-high heat. Add onion and garlic. Cook and stir 5 minutes. Pour off drippings. Stir in remaining ingredients. Bring to a boil. Cover; cook over medium-low heat 1 to 1-1/4 hours or until meat is very tender. Stir occasionally. Serve with imported beer and mashed potatoes, if desired.
Servings: 8 Preparation Time: 10 minutes Cooking Time: 90 minutes
Nutrient Information per Serving:
Calories: 227 Protein: 20 g Fat: 9 g Sodium: 691 mg Cholesterol: 63 mg
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MILWAUKEE PORK STEW
2 pounds boneless pork shoulder or sirloin, cut into 1/2-inch cubes 1/3 cup all-purpose flour 1-1/2 teaspoons salt 1/4 teaspoon black pepper 2 tablespoons vegetable oil 4 large onions, peeled and sliced 1/2-inch thick 1 clove garlic, minced 1/4 cup chopped fresh parsley 1 teaspoon caraway seed 1 bay leaf 1 can (14-1/2 oz.) chicken broth 1 can (12 oz.) beer 2 tablespoons red wine vinegar 1 tablespoon packed brown sugar
Coat pork with combined flour, salt and pepper. Heat oil in Dutch oven; brown meat over medium-high heat. Add onions and garlic. Cook and stir 5 minutes. Pour off drippings. Stir in remaining ingredients. Bring to a boil. Cover; cook, stirring occasionally over medium-low heat 1 to 1-1/4 hours or until meat is very tender. Stir occasionally.
Servings: 8 Preparation Time: 10 minutes Cooking Time: 90 minutes
Nutrient Information per Serving:
Calories: 252 Protein: 20 g Fat: 12 g Sodium: 691 mg Cholesterol: 63 mg
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My Other Web Sites
Gastric Bypass Information, Recipe & Support Page
Association for Morbid Obesity Support -
CHICKEN & TURKEY RECIPES
THE WONDERFUL EGG
