Corn & Black Bean Quinoa Salad

From Eating Well, Aug. 2013

(h^f = high fiber )

Fisherman's Stew

1 Cup cherry tomatoes

14.5 oz diced tomatoes, no salt added

1 Cup water

10 oz. apple juice

6 oz tomato paste, no salt added

5 oz. diced peppers

5 oz. diced onions

5 oz. diced celery

2 garlic cloves, minced

1 TBS dried basil

2 tsp dried thyme

2 tsp dried rosemary

1 tsp freshly ground pepper

1 tsp Mrs. Dash Garlic & Herb seasoning

2 bay leaves

8 oz small scallops

8 oz. small or medium shrimp, shelled

11 oz. cod or halibut filets, cut into half-inch chunks

4 oz. mushrooms, stems & pieces

In a slow cooker, mix together the tomatoes, apple juice, water, tomato paste, peppers, onions, celery, garlic, basil, thyme, rosemary, ground pepper, Mrs. Dash and bay leaves. Cover and cook on low setting 5-6 hours. Remove bay leaves.

Stir in scallops, shrimp, cod or halibut. Cover and cook on the high setting 20-30 minutes.

Stir in mushrooms.

Serve in soup bowls.

Makes 8 servings.

Nutritional data for 1 serving of Fisherman's Stew:

Super Bowl of Chicken Salsa Chili

14 oz. boneless, skinless, chicken: diced into 1" cubes

5 oz. diced onions

5 oz. diced red/green peppers

2/3 Cup finely chopped garlic or elephant garlic

10 oz can of Rotel Diced Tomato & Green Chili - Original

15 oz can of low salt garbanzo beans

15 oz can of low salt black beans

15 oz can of no salt added kidney beans

16 oz cherry tomatoes

28 oz. tomato puree

1 cup unsalted chicken broth

2 TBS fresh cilantro

1 TBS chili powder

1 tsp cayenne pepper

1 TBS Mrs. Dash garlic & herb seasoning

fresh lime juice to taste

Combine all ingredients in a slow cooker.

Cook on low, 6-8 hours

Makes 8 servings

Nutrition for 1 serving of Super Bowl of Chicken Salsa Chili: