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INGREDIENTS
1/4 cup Atkins Cuisine All Purpose Baking Mix
3 pounds beef chuck roast, cut into 1 1/2-inch cubes
1/4 pound bacon slices
3 tablespoons canola oil
1 1/2 cups chopped onion
2/3 cup chopped carrots
1 celery stalk, chopped
2 garlic gloves
2 cups red wine
29 ounces beef broth
1 teaspoon 1 bay leaf
1/2 pound white mushrooms, quartered
1 tablespoon fresh thyme
1 tablespoon chopped fresh parsley
DIRECTIONS
1. Season beef cubes with salt and pepper. Spread bake mix in a baking dish and lightly coat cubes, tapping to remove any excess.
2. In a large stock pot (or Dutch oven) over medium heat, cook bacon until crisp. Remove bacon, crumble, and set aside.
3. Add oil to remaining bacon fat in pot. Over medium-high heat, brown beef cubes in batches. Remove beef from pot, and add onion, carrot, and celery and saute over medium heat for about 8 minutes, or until softened. Add garlic and cook for another 30 seconds, until aroma is released.
4. Pour in wine and increase heat to high. Boil wine until reduced to 1 cup, about 5 minutes. Return beef and accumulated juices to pot. Pour in beef broth and add bay leaf. Reduce heat to low, cover partially and simmer 2 hours. Add mushrooms, thyme, and parsley and continue cooking for another 30 minutes, until beef is fork-tender and sauce has thickened.
5. Remove bay leaf, and serve with crumbled bacon.
INGREDIENTS
1 tablespoon extra-virgin olive oil
3 large onions, coarsely chopped (4 cups)
4 cloves garlic, minced
1 teaspoon cumin seed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon cardamom
1/8 teaspoon cayenne pepper
1 pound new potatoes, scrubbed and quartered
1 1/2 cups water
1/2 teaspoon salt
1 19 ounce can chickpeas, rinsed
1 14 ounce can crushed tomatoes, preferably fire-roasted
1 pound mini carrots
3/4 cup chopped fresh cilantro
3/4 cup low-fat plain yogurt, (optional)
DIRECTIONS
1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add cumin seed, ground cumin, coriander, cinnamon, cardamom and cayenne; cook, stirring, until fragrant, 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes.
2. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. Reduce heat to low and simmer, partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender, 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.
INGREDIENTS
2 14 1/2 ounce cans Italian-style stewed tomatoes, undrained
1 16 ounce package (32) frozen cooked Italian-style meatballs, thawed
1 15 - 19 ounce can cannellini (white kidney) beans, rinsed and drained
1/2 cup water
1/4 cup basil pesto
1/2 cup finely shredded Parmesan cheese (2 ounces)
DIRECTIONS
1. In a 3 1/2- or 4-quart slow cooker, combine undrained tomatoes, meatballs, drained beans, the water, and pesto.
2. Cover and cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2 1/2 to 3 1/2 hours. Sprinkle each serving with cheese.
INGREDIENTS
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
8 chicken drumsticks and/or thighs, skinned
1 tablespoon cooking oil
1 large onion, coarsely chopped
3 - 4 cloves garlic, minced
2 teaspoons dried basil, crushed, or other dried herb, crushed
1/4 - 1/2 teaspoon crushed red pepper
1 1/2 cups chicken broth or one 14-ounce can chicken broth
1 14 1/2 ounce can diced tomatoes
12 ounces fresh green beans, trimmed and cut into 1-1/2-inch pieces
3 medium carrots, cut into 1-inch pieces
4 medium potatoes (1-1/2 pounds), cut into 1-inch pieces
DIRECTIONS
1. Combine flour, salt, and pepper in a shallow dish. Coat chicken pieces with flour mixture. Brown chicken in hot oil in a 4- or 5-quart Dutch oven, turning once. Remove chicken.
2. Add onions and garlic to pan and cook until tender. Add basil or other dried herb and red pepper; cook and stir 1 minute more. Carefully stir in broth and undrained tomatoes. Add browned chicken, green beans, and carrots; bring to boiling. Reduce heat, cover, and simmer for 15 minutes. Stir in potatoes; cover and simmer 20 minutes more or until vegetables and chicken are tender. Makes 4 to 6 servings.
INGREDIENTS
2 teaspoons oil
1 pound lean beef chuck for stew, cut into 1-1/2-inch chunks
1 pound turkey sausage, cut into 1-inch chunks
1 cup chopped onion
1 cup chopped sweet green pepper
1 clove garlic, finely chopped
1 tablespoon chili powder
1 can (16 ounces) stewed tomatoes
2 tablespoons water
1 1/2 pounds sweet potatoes, peeled and cut into 1-1/2-inch chunks
1 tablespoon all-purpose flour
1/2 cup shredded Cheddar cheese
3 tablespoons chopped, seeded, pickled jalapeno peppers
DIRECTIONS
1. Heat oil in large Dutch oven. Working in batches, add beef and sausage; saute until browned. Remove beef and sausage to plate.
2. Add onion, green pepper and garlic to drippings in pot; cook, stirring occasionally, until tender, about 8 minutes. Stir in chili powder; cook 1 minute. Stir in tomatoes and 2 cups water. Bring to boiling. Return beef and sausage to pot. Cover; simmer for 40 minutes. Stir in potatoes; cook until potatoes are tender, 10 to 15 minutes.
3. Whisk flour and remaining 2 tablespoons water in small bowl until smooth. Stir into pot; cook, stirring, until thickened, about 5 minutes.
4. To serve, ladle stew into bowls. Top each serving with cheese and jalapeno, dividing equally.
INGREDIENTS
1 2 1/2 - 3 pound boneless beef chuck pot roast
1/3 cup all-purpose flour
5 slices bacon
3 cups sliced fresh mushrooms
1/2 cup chopped onion
2 - 3 cups water
1/4 cup chili sauce
2 teaspoons instant beef bouillon granules
1/2 teaspoon dried thyme, crushed
1/2 teaspoon dried basil, crushed
1/4 teaspoon pepper
6 medium carrots, cut into 1-1/2-inch-long pieces (1 pound)
1 cup frozen peas
DIRECTIONS
1. Trim fat from meat. Cut meat into 1-1/2-inch cubes. Place in a plastic bag; add flour. Shake to coat; set aside.
2. In an oven-going Dutch oven, cook bacon until crisp. Remove bacon; drain, reserving drippings. Crumble bacon; set aside. Return 3 tablespoons drippings to the Dutch oven.
3. Brown meat, half at a time, in hot drippings, adding more drippings if necessary. Remove all meat. Add mushrooms and onion; cook until tender. Return meat to pan; add bacon, 2 cups water, chili sauce, bouillon granules, thyme, basil, and pepper. Bring to boiling.
4. Cover and bake in a 325 degree F oven for 2-1/2 hours. (Add more water during cooking, if necessary.)
5. Meanwhile, cook the carrots in boiling water about 10 minutes or until just tender. Drain.
6. Stir carrot pieces into stew. Sprinkle frozen peas over the mixture. Cover and bake about 15 minutes more or until the meat is tender. Makes 6 servings.
INGREDIENTS
1 1/2 pounds lean boneless lamb
1 14 1/2 ounce can tomatoes, cut up
3/4 cup water
1/2 cup dry white wine
2 1/2 cups peeled parsnips cut into 1/2-inch slices (1 pound)
2 cups fresh or frozen cut green beans
1 cup carrots cut into 1/2-inch slices
1/2 cup chopped onion
1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/8 teaspoon pepper
1 clove garlic, minced
2 tablespoons cornstarch
1/4 cup water
1/3 cup plain low-fat yogurt
DIRECTIONS
1. Trim fat from lamb and cut meat into 1-inch cubes. In an ovenproof Dutch oven combine lamb, undrained tomatoes, the 3/4 cup water, wine, parsnips, green beans, carrots, onion, rosemary, salt, pepper, and garlic. Bake, covered, in a 350 degree F oven for 1-1/4 to 1-1/2 hours or until lamb is tender. Remove Dutch oven from the oven to the range top.
2. Meanwhile, combine cornstarch and the 1/4 cup water. Stir into Dutch oven. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more. To serve, dollop some of the yogurt atop each serving. Makes 6 servings.
INGREDIENTS
8 ounces skinless cusk (ocean catfish) or cod fillets, cut into 3/4-inch pieces
8 fresh or frozen clams in shells
6 quarts water
9 tablespoons salt
2 medium potatoes, coarsely chopped (about 2 cups)
1 12 ounce can whole kernel corn with sweet peppers, drained
1 14 1/2 ounce can stewed tomatoes
1/2 cup chicken or vegetable broth
1 1/2 teaspoons snipped fresh thyme or 1/4 teaspoon dried thyme, crushed
1/4 teaspoon garlic powder
1/8 teaspoon pepper
1 tablespoon snipped fresh parsley or thyme
DIRECTIONS
1. Thaw fish and clams, if frozen. Rinse fish. Cut fish into 1-inch pieces. Set fish aside.
2. In a large bowl combine 2 quarts of the water and 3 tablespoons of the salt; add clams. Let clams soak for 15 minutes; drain and rinse. Discard the soaking water. Repeat soaking, draining, and rinsing clams two more times with the remaining water and salt.
3. For stew, in a large saucepan or Dutch oven combine potatoes, corn, undrained tomatoes, chicken or vegetable broth, thyme, garlic powder, and pepper. Bring mixture to boiling; reduce heat. Cover and simmer for 10 minutes.
4. Add fish and clams. Cover and cook for 4 to 5 minutes or until fish flakes easily with a fork and clams open. Spoon into bowls. Sprinkle with fresh parsley or thyme. Makes 4 servings.
INGREDIENTS
8 ounces fresh or frozen skinless cod or sea bass fillets
6 ounces fresh or frozen peeled and deveined shrimp
1/3 cup chopped onion
2 stalks celery, sliced
1/2 teaspoon bottled minced garlic (1 clove)
2 teaspoons olive oil
1 cup reduced-sodium chicken broth
1/4 cup dry white wine or reduced-sodium chicken broth
1 14 1/2 ounce can no-salt-added diced tomatoes, drained
1 8 ounce can no-salt-added tomato sauce
1 teaspoon dried oregano, crushed
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon snipped fresh parsley
DIRECTIONS
1. Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-1/2-inch pieces. Cut shrimp in half lengthwise. Cover and chill fish and shrimp until needed.
2. In large saucepan, cook onion, celery, and garlic in hot oil until tender. Carefully stir in 1 cup broth and wine. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes. Stir in tomatoes, tomato sauce, oregano, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 5 minutes.
3. Gently stir in fish and shrimp. Return just to boiling; reduce heat to low. Cover and simmer for 3 to 5 minutes or until fish flakes easily with a fork and shrimp are opaque. Sprinkle with parsley.
INGREDIENTS
1 16 - 18 ounce package frozen cooked meatballs
1/2 16 ounce package (about 2 cups) loose-pack frozen broccoli, corn, and red sweet peppers, or other mixed vegetables
1 14 1/2 ounce can diced tomatoes with onion and garlic, or stewed tomatoes, undrained
1 12 ounce jar mushroom gravy
1/3 cup water
1 1/2 teaspoons dried basil, crushed
DIRECTIONS
1. In a 3-1/2- or 4-quart slow cooker place meatballs and mixed vegetables. In a bowl stir together undrained tomatoes, gravy, water, and basil; pour over meatballs and vegetables in cooker.
2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. Makes 4 servings.
Variation
For a 5 or 6 quart slow cooker: Double all ingredients. Makes 8 servings.
INGREDIENTS
1 pound boneless beef chuck roast
2 tablespoons all-purpose flour
2 tablespoons vegetable oil
1 pound tiny new potatoes, quartered
1 pound butternut squash, peeled, seeded, and cut into 1-inch pieces (about 2-1/2 cups)
2 small onions, cut into wedges
2 cloves garlic, minced
1 14 ounce can beef broth
1 cup vegetable juice
2 tablespoons Worcestershire sauce
1 tablespoon lemon juice
1/2 teaspoon sugar
1/2 teaspoon paprika
1/4 teaspoon black pepper
1/8 teaspoon ground allspice
1 9 ounce package frozen Italian-style green beans or 2 cups frozen peas
DIRECTIONS
1. Trim fat from meat. Cut meat into 1-inch pieces. Place flour in a large resealable plastic bag. Add meat pieces, a few at time, shaking to coat. In a large skillet, heat oil over medium heat. Brown meat in hot oil. Drain off fat.
2. In 3-1/2- to 4-1/2-quart slow cooker, combine meat, potatoes, squash, onions, and garlic. In a large bowl, combine broth, vegetable juice, Worcestershire sauce, lemon juice, sugar, paprika, pepper, and allspice. Pour over meat mixture.
3. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
4. If using low-heat setting, turn to high-heat setting. Stir in green beans or peas. Cover and cook for 15 minutes more. Makes 6 servings.
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