Crockpot Barbecued Pork Chops
4 loin pork chops, 3/4" thick trimmed of fat
2 cans sauerkraut, rinsed thoroughly
Mix the following together to make BBQ sauce:
1 cup ketchup
2 cups hot water
2 T. Vinegar
1 T. Worcestershire Sauce
2 tsp. brown sugar (not core)
1/2 tsp. black pepper
1/2 tsp. chili powder
1/2 tsp. paprika
Combine "BBQ Sauce", frozen pork chops and sauerkraut in slow cooker. Cover. Cook on low 8 - 10 hours.
(preheat oven to 350)
3/4 c oat bran
1/4 c plus 2 tbsp cocoa powder
1 c splenda
1 package sf/ff instant chocolate jello pudding
1/2 c ff milk or water
1/4 tsp baking soda
1/2 tsp salt
1/3 c unsweetend applesauce
1 tsp vanilla
Combine flour, pudding mix, cocoa, Splenda, baking soda and salt, mix well. Stir in applesauce, eggs, milk (or water), and vanilla. Mix well. Spray 8"x8" square pan with cooking spray, spread batter evenly into pan. Bake for 20-25 minutes.
1 quart nonfat plain yogurt
1/4 tsp. fresh grated nutmeg
2 tsp. vanilla extract
1 tsp. almond extract
1/2 cup old fashioned oats
2 mashed very ripe bananas
1 1/2 cups sliced peaches
1 cup blueberries
1 cup cherries
Mix yogurt with flavorings; add oatmeal and let sit while you prepare fruit. Mash bananas and stir in. Slice peaches, stir in blueberries and pitted cherries.
Of course you could vary the fruit to your heart's content, and add a little sweetener if you like your yogurt sweetened (the bananas sweeten it enough for me). This is a good, balanced snack or light breakfast, lunch, etc. And it keeps well for days.
1 cup polenta (yellow or white cornmeal)
2 cans FF chicken broth
fat free cheese (optional)
In an 8 cup Pyrex measuring bowl, measure 1 cup polenta (yellow or white cornmeal) into the bowl. Add 2 cans FF chicken broth. Stir well. Microwave on High, stirring after 3 minutes and then every minute or so after that, til mixture becomes quite thick. This makes a good sized batch of polenta. You can serve it as is (I like to let it sit another 5 minutes to thicken further) and can add cheese to it or pour it, hot, into a loaf pan. Refrigerate until cold and slice into 16 equal slices. Spray a large nonstick skillet with olive oil or butter flavored cooking spray, and panfry the slices til golden brown on both sides.
Super Swiss Steak in the Crock Pot
3 Tbs. all purpose flour
4 (4 oz) lean tenderized minute or cube steaks
1 (10 oz) can Healthy Request Tomato Soup
1 cup (8 oz) can stewed tomatoes, chopped and undrained
1 tsp. Worcestershire sauce
2 tsp. dried parsley flakes
1/8 tsp. black pepper
1/2 c. shredded carrots
1/2 c. chopped onion
Spray a slow cooker container with cooking spray. Place flour in a shallow saucer and coat steak pieces on both sides in flour. Evenly arrange coated steak pieces in prepared container.
In a medium bowl combine tomato soup and undrained tomatoes. Stir in Worcesterhire sauce, parsley flakes, black papper and any remaining flour. Add carrots and onion. Mix well to combine. Evenly spoon mixture over steak. Cover and cook on Low for 6 - 8 hours. When serving, evenly spoon sauce over meat.
Makes 4 servings: Each serving 274 Cal, 6 gm fat, 33 gm protein, 22 gm, carb. 476 mg sodium, 36 mg calcium, 2 g fiber.
Flex: 5 1/2 Points
Core: 1/2 - 1 Point
The only thing to count is the 3 tablespoons of flour at 3 points total.
Brown Rice (Foolproof Oven Baked)
1 ½ cups long, medium, or short grain brown rice
2 1/3 cups water (I would use 3 cups)
2 tsp butter or vegetable oil
½ tsp salt
Preheat oven to 375 F and move a rack to the middle position. Spread rice into and 8 inch square glass baking dish. In a covered saucepan on the stove bring water and butter to a boil over high heat. Once it begins to boil, stir in the salt and pour over the rice. Cover the baking dish with a double layer of foil. Bake for 1 hour, until tender.
Remove from oven and uncover. Fluff the rice with a fork, cover with a clean kitchen towel; let rice stand 5 minutes. Uncover for another 5 then serve immediately. Serves 4-6.
Substitute chicken or vegetable broth for the water. Add ½ onion, chopped and sautéed in 1 Tbs oil, at the same time you pour liquid over the raw brown rice.
Mexican Chicken and Barley Chili
1 cup chopped onion
1 clove garlic, minced
1 tablespoon vegetable oil
3 cups water
1/2 cup medium Barley
1 (16 ounce) can tomatoes
1 (16 ounce) can tomato sauce
1 (14 1/2 ounce) can chicken broth
1 (11 ounce) can whole kernel corn, drained
1 (4 ounce) can chopped green chiles, drained
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups chicken, chopped, cooked
1 or 2 cans beans, optional
In 4-quart saucepan or Dutch oven, cook onion and garlic in oil until onion is tender. Add remaining ingredients, except chicken. Use the tomato juice and chop the tomatoes. Bring to a boil. Reduce heat to low; cover. Simmer 40 minutes, stirring occasionally. Add cooked chicken; continue simmering 5 to 10 minutes or until chicken is heated through and barley is tender. Add additional water or chicken broth if chili becomes too thick upon standing.