1 to 2  tablespoons olive oil
1      2- to 3-pound whole chicken
Salt and pepper to taste
3     teaspoons chopped fresh rosemary
2     lemons
1     small onion, quartered
1     celery rib, cut into 4 pieces
2     cloves garlic, quartered
Paprika
1/2  cup dry white wine

1. Heat the olive oil in a large skillet over medium-high heat until hot. Pat the chicken dry with paper towel and season with salt and pepper. Brown the chicken on all sides until light brown.

2. Season inside chicken cavity with 2 teaspoons rosemary. Cut 1 lemon in half and place in cavity. Add 2 pieces of onion, 2 pieces of celery and 1 clove garlic. Tie legs together with kitchen twine. Sprinkle the chicken with remaining rosemary and lightly with paprika.

3. Place remaining onion, celery and garlic in a 4-quart slow cooker. Place the chicken into the slow cooker, breast-side down. Cut remaining lemon in half and squeeze juice over the chicken. Add the wine. Cover and cook on low for 6 hours or until chicken is done and juices are clear. Serve with boiled new potatoes and carrots.

Yields 6 servings
Calories 325, Total Fat 22g, Cholesterol 117mg, Carbohydrate 5g, Protein 25g, Sodium 100mg

1 28-ounce can low-sodium
tomatoes, undrained
3 cups low-sodium vegetable
or chicken broth
1 15-ounce can chili beans
1 10-ounce package frozen
baby lima beans
1 10-ounce package frozen
whole kernel corn
1 8-ounce can low-sodium
tomato sauce
1 medium onion, chopped
1 medium green pepper, chopped
3 cloves garlic, minced
2 tablespoons chili powder
2 teaspoons dried oregano
2 teaspoons ground cumin
1/2 teaspoon crushed red pepper
Salt and pepper to taste
1/2 cup cooked brown rice
2 tablespoons chopped cilantro

1. Combine all ingredients (except the rice and cilantro) in a 4-quart slow cooker. Cover and cook on low setting for 6 to 8 hours.

2. Stir in the rice and cilantro the last 10 minutes of cooking time.
Adjust seasoning if necessary.

3. Serve with your favorite condiments.

Yields 6 servings

Calories 258, Total Fat 3g, Cholesterol 0mg, Carbohydrate 60g, Protein 14g, Sodium 419mg

8 English-cut short ribs (3 to 3 1/2 pounds)
1/2 cup low-sodium chicken broth
1 bunch green onions, trimmed and thinly sliced diagonally
2 cloves garlic, minced
2 tablespoons finely minced fresh ginger
1/3 cup low-sodium soy sauce
1/4 cup rice vinegar
1/4 cup light brown sugar
2 tablespoons red chili paste
1 tablespoon hoisin sauce
1 tablespoon toasted sesame oil
2 tablespoons toasted sesame seeds

1. Trim any excess fat from the ribs. Make two cuts across the grain, so that the ribs will absorb more of the flavor. Brown half of the ribs on both sides in heavy skillet over medium-high heat, then remove the ribs to a 4-quart slow cooker. Repeat with remaining ribs.

2. Pour broth into skillet and scrape up all the browned bits in the bottom of pan. Pour the liquid over the ribs in the cooker.

3. Combine the green onions, garlic, ginger, soy sauce, vinegar, brown sugar, chili paste, hoisin sauce and sesame oil in medium bowl, stirring until well-combined and sugar is dissolved. Pour mixture over the ribs.

4. Cover and cook on the low setting for about 5 to 6 hours, or until meat is very tender and almost falling off the bones. Spoon off any fat that may have collected on top of the broth then discard it. Serve with rice or noodles and sprinkle with the sesame seeds. Garnish with additional sliced green onions if desired.

Yields 4 servings

Calories 332, Total Fat 26g, Cholesterol 43mg, Carbohydrate 16g, Protein 12g, Sodium 903mg

8 ounces dried red beans
8 ounces dried black beans
1 pound andouille or kielbasa, sliced into
1/2-inch pieces
1/2 medium green pepper, chopped
1/2 medium red bell pepper, chopped
1 celery rib, sliced
1 medium onion, chopped
4 cloves garlic, chopped
3 sprigs fresh thyme or 1/2 teaspoon dried thyme
1 bay leaf
1/2 teaspoon crushed red pepper
6 cups water
Salt and pepper to taste
Cooked rice

1. Place the beans in a saucepan and cover with water. Bring to a boil over high heat and boil for 2 minutes; remove from the heat and let soak for 1 hour. Drain.

2. Add the drained beans, sausage and remaining ingredients (except rice) to a 6- to 7-quart slow cooker. Cover and cook on low setting for about 6 hours or until the beans are soft and starting to break apart.

3. With a large spoon, stir the beans, smashing some of them against the side of the cooker insert to thicken the liquid. Adjust the seasoning.

4. Cook, uncovered, on high setting until desired consistency, about 30 minutes longer. Serve with rice and garnish with fresh thyme or parsley.
Yields 6 servings

Calories 506, Total Fat 21g, Cholesterol 51mg, Carbohydrate 53g, Protein 28g, Sodium 839mg

2 1/2 to 3 pounds lamb stew meat
cubed (from the shoulder or leg)
Salt and pepper to taste
1 tablespoon olive oil
2 cloves garlic, minced
2 cups jarred salsa
1/4 cup water
1/4 cup coarsely chopped almonds
1 tablespoon honey
1 1/2 teaspoons ground cinnamon
1 teaspoon ground cumin
Dash cayenne
3 tablespoons raisins or currants
2 tablespoons chopped cilantro
Hot, cooked couscous or rice

1. Season the lamb with salt and pepper to taste. Heat the oil in large skillet over medium-high heat until hot. Add half of the lamb; lightly brown the lamb on all sides and place in a 4-quart slow cooker. Repeat with remaining lamb.

2. Add the garlic, salsa, water, almonds, honey, cinnamon, cumin and cayenne to the slow cooker. Cover and cook on low setting for 5 to 6 hours, or until the lamb is very tender.

3. Twenty minutes before the end of cooking time for lamb, remove the lid and spoon off as much of the fat from the surface of the stew as possible. Stir in raisins and cilantro. Adjust the seasoning to taste and continue cooking. Serve with couscous and garnish with additional cilantro.
Yields 6 servings

Calories 503, Total Fat 38g, Cholesterol 108mg, Carbohydrate 14g, Protein 27g, Sodium 468mg

1 tablespoon Boursin cheese (garlic and fine herbs light)*
2 teaspoons low-fat vinaigrette
1 9- or 10-inch tortilla or vegetable wrap
1 cup finely shredded spinach or lettuce
1 small tomato, sliced
1/2 small ripe avocado, thinly sliced
1/4 cup alfalfa sprouts
1/4 cup thinly sliced cucumber

1. Mix together the Boursin cheese with the vinaigrette in a small bowl. Spread Boursin mixture over surface of tortilla
or wrap.
2. Top with lettuce, tomato, avocado, sprouts and cucumber. Starting from one end, tightly roll up wrap; cut in half.

Yields 1 serving
Calories 362, Total Fat 17g, Cholesterol 9mg, Carbohydrate 46g, Protein 8g, Sodium 491mg

*Any flavor Boursin can be substituted

4 hard-boiled eggs, chopped
1 celery rib, chopped
1 tablespoon snipped chives
2 tablespoons lite or fat-free mayonnaise
or salad dressing
1 teaspoon Dijon mustard
Salt and pepper to taste
4 frozen waffles, toasted
Lettuce leaves

1. Place the chopped eggs, celery and chives in a bowl. Gently toss to mix ingredients.
2. Combine the mayonnaise, mustard, salt and pepper in a small bowl. Add to the egg mixture and mix together.
3. Spread half of the egg salad on one waffle; top with another waffle. Repeat with remaining waffles. Cut in half.
(Lettuce and sliced tomatoes can be added if desired.)

Yields 2 sandwiches (2 servings)
Calories 348, Total Fat 16g, Cholesterol 446mg, Carbohydrate 32g, Protein 17g, Sodium 886mg

1 cup shredded lettuce
1 green onion, thinly sliced
1 tablespoon chopped cilantro, optional
1 cooked chicken breast half, skin
removed and diced or shredded
1/3 cup cut-up pea pods
1/2 small carrot, julienned or shredded
1/4 cup chopped water chestnuts
1/4 medium red bell pepper, chopped
1 tablespoon chow mein noodles

1. Combine the lettuce, green onion and cilantro.
2. Arrange the chicken, pea pods, carrots, water chestnuts and red bell pepper
on lettuce mixture. Sprinkle with toasted sesame seeds.
3. Serve with your favorite oriental ginger salad dressing or vinaigrette. Top with fried noodles.
Yields 1 serving
Calories 217, Total Fat 3g, Cholesterol 68mg, Carbohydrate 18g, Protein 30g, Sodium 115mg

1 6-ounce can tuna packed in water,
drained
2 green onions, thinly sliced
2 teaspoons chopped dill weed, optional
1 teaspoon lemon pepper
2 tablespoons light or fat-free mayonnaise
or salad dressing
4 taco shells
Shredded lettuce
Diced tomatoes
2 tablespoons low-fat shredded cheddar
cheese

1. Combine the tuna, green onion, dill weed, lemon pepper and mayonnaise in a bowl.
2. Divide tuna mixture into fourths, and fill each taco shell. Serve with the lettuce, tomatoes
and cheese.
Yields 4 tacos (2 servings)
Calories 269, Total Fat 7g, Cholesterol 27mg, Carbohydrate 25g, Protein 27g, Sodium 805mg

1 small apple, diced
2 teaspoons lemon juice
1 cooked chicken breast half,
cut-up or shredded
1 celery rib, sliced
1 green onion, thinly sliced
2 tablespoons chopped walnuts
2 tablespoons fat-free or
light mayonnaise
1 tablespoon fat-free sour cream
Salt and pepper to taste
Lettuce leaves

1. Place the diced apple in a mixing bowl with lemon juice and toss to coat.
2. Add the chicken, celery, green onion and walnuts. Toss to combine.
3. Mix together the mayonnaise, sour cream, salt and pepper. Spoon the mayonnaise
mixture onto the chicken mixture and toss to coat. Line bowl with lettuce leaves and
spoon onto leaves. Garnish with apple slices if desired. Serve with pita wedges,
breadsticks or crackers.
Yields 1 serving
Calories 353, Total Fat 11g, Cholesterol 70mg, Carbohydrate 34g,
Protein 33g, Sodium 505mg