Four Bean Chili

Nutritious. Warming. Low in calories, salt, carbs, fat and sugar. High in fiber. Colorful. Vegan (minus the grated cheese). Mild. Easy!
 
4 oz. red beans
4 oz. black turtle beans
4 oz. great northern white beans
4 oz. pinto beans
32 oz. chopped tomatoes (we combine cherry tomatoes and roasted tomatoes)
10 oz. diced sweet red and green peppers (hot peppers optional)
5 oz. chopped onions
3 cloves garlic
1 TBS dried basil leaves
1 TBS chili powder
1 TBS ground cumin
1 TBS Mrs. Dash Fiesta Lime
2 C hot water

For best results, soak dried beans overnight. If using canned beans, rinse thoroughly.

Mix all ingredients into a four-quart slow cooker. Low heat for approximately 8 hours.

Optional: top serving with grated cheese. To increase the spicy heat, add a chopped jalapeno pepper.

Serves 8.

Corn & Black Bean Quinoa Salad

From Eating Well, Aug. 2013

(h^f = high fiber )

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:

Tortelloni/Vegetable Soup

Originally from the book, "The Best Slow Cooker Cookbook Ever", this recipe has been modified to reduce the calories, fat, saturated fat, sugar and sodium. Modifications have also increased the calcium, fiber and protein per serving. Makes 8 servings.

32 oz. Kitchen Basics Vegetable Stock (no added sodium)

1 (15oz) can whole kernel corn, no salt added

5 oz. chopped onion (substituted for a leek)

1 elephant garlic clove, chopped (substituted for 2 garlic cloves)

1 TBS dried basil (or 1/4 Cup fresh basil)

4 cups homegrown cherry tomatoes (substituted for 28 oz can of diced tomatoes)

5 oz. chopped red and green bell peppers

5 oz. snow peas, chopped (substituted for zucchini)

1 (9 ounce) package of Buitoni Cheese & Roasted Garlic tortelloni

1 TBS black pepper (instead of garlic pepper)

1 TBS Italian seasoning

1 TBS Mrs. Dash, table blend

===================================

In a 4-quart slow cooker, mix all ingredients together.

Cover & cook on high, 3 1/2 to 4 hours. Don't overcook!

top with grated parmesan cheese, if desired

per serving:

Tomato Soup Homemade from Book

From Ortho's "All About Tomatoes" p. 72

1/2 Cup unsalted butter

2 TBS Good Seasons all natural Italian dressing

3 pounds tomatoes: peeled, cored & quartered

2 tsp chopped fresh thyme (or 1/2 tsp dried)

2 TBS chopped fresh basil (or 1 tsp dried)

1 large sweet pepper, chopped

1 onion, chopped (optional)

3 TBS canned tomato paste

1/4 Cup all-purpose flour

4 Cups reduced salt chicken broth

1 cup cream

1 tsp sugar

salt & pepper to taste

1. Heat butter & oil in a skillet. Add onion, cook until translucent.

2. In a large kettle, combine tomato, onion, pepper, herbs, tomato paste. Simmer for 10 minutes.

3. Mix flour with 3/4 cup of chicken broth. Stir into tomato mix. Add remaining broth and cook 30 minutes, stirring frequently.

4. Whirl in a blender until smooth. Reheat and stir in cream and sugar. Do not boil. Add salt and pepper to taste.

Serves 8