Pumpkin Chili

*Serves 4

Per Serving (1 1/4 cup): Calories 281, Protein 25g, Total Fat 10g, Carbs 20g, Fiber 7g

Ingredients: 

• 1 medium onion, chopped

• 1 small green pepper, chopped

• 1 small sweet yellow pepper, chopped

• 1 tablespoon canola oil

• 1 garlic clove, minced

• 1 pound ground turkey

• 1 can (15 ounces) solid-pack pumpkin

• 1 can (14-1/2 ounces) diced tomatoes, undrained

• 4-1/2 teaspoons chili powder

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• CarbEssentials Double Bites Cheddar Cheese*

Instructions: 

• In a large skillet, saute the onion and green and yellow peppers in oil until tender. Add garlic; cook 1 minute longer. Crumble turkey into skillet. Cook over medium heat until meat is no longer pink.

• Transfer to a 3-qt. slow cooker. Stir in the pumpkin, tomatoes, chili powder, salt and pepper. Cover and cook on low for 7-9 hours. If desired, serve with toppings.

Sweet Potato Chili w/ Turkey

*Serves 6

Per Serving (1.5 cups): Calories 243, Protein 20g, Total Fat 6g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 pound lean ground turkey

• 1 small onion, chopped

• 2 cups chicken broth

• 1 can (15 ounces) sweet potato puree or canned pumpkin

• 1 can (4 ounces) chopped green chiles

• 1 tablespoon chili powder

• 1 teaspoon garlic powder

• 1 teaspoon ground cumin

• 1 teaspoon curry powder

• 1/2 teaspoon dried oregano

• 1/2 teaspoon salt

• 1 can (15-1/2 ounces) great northern beans, rinsed and drained

Instructions: 

• In a large skillet, cook turkey and onion over medium heat until turkey is no longer pink and onion is tender, 5-7 minutes, breaking up turkey into crumbles; drain. Transfer to a 3- or 4-qt. slow cooker.

• Stir in broth, sweet potato puree, chiles and seasonings. Cook, covered, on low 4-5 hours. Stir in beans; cook until heated through, about 1 hour. If desired, top with sour cream, cilantro and red onions. Freeze option: Freeze cooled chili in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally; add broth if necessary.

Homestyle Chicken Noodle Soup

*Serves 6

Per Serving: Calories 282, Protein 30g, Total Fat 5g, Carbs 27g, Fiber 3g

Ingredients: 

• 2 teaspoons olive oil

• 3 medium carrots (thinly sliced)

• 2 medium ribs of celery, leaves discarded, thinly sliced

• 1 small onion (diced) 4 cups fat-free, low-sodium chicken broth

• 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces.

• 3 cups water

• 3 tablespoons fresh Italian (at-leaf) parsley, minced.

• 1/2 teaspoon dried thyme (crumbled)

• 1/4 teaspoon salt

• 1/4 teaspoon Black pepper

• 6 ounces dried no-yolk noodles

Instructions: 

• Heat the oil in the pressure cooker on sauté.

• Cook the carrots, celery, and onion for 3 minutes, or until the carrots and celery are tender and the onion is soft, stirring frequently.

• Stir in the broth, chicken, water, parsley, thyme, salt, and pepper. Secure the lid.

• Cook on high pressure for 12 minutes. Allow the pressure to release naturally for 10 minutes, then quickly release any remaining pressure.

• Remove the pressure cooker lid. Set the pressure cooker to sauté.

• Heat until the soup comes to a simmer.

• Stir in the noodles. Cook for 8 to 10 minutes, or until the noodles are tender, stirring frequently.

Vegetable Turkey Soup

*Serves 6

Per Serving: Calories 224, Protein 26g, Total Fat 2g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 lb ground skinless turkey breast, broken up

• 3 large carrots (peeled, sliced)

• 3 medium zucchini (sliced)

• 1 small onion (chopped)

• 1 can no salt added tomato sauce

• 1 can no salt added cannellini beans (rinsed, drained)

• 2 medium garlic cloves (minced)

• 1 Tbsp dried Italian seasoning (crumbled)

• 1/2 tsp salt 1/2 tsp pepper

• 4 cups fat-free, low-sodium chicken broth

Instructions: 

• Meal Prep: In a 1-gallon resealable plastic freezer bag add all ingredients except the broth.

• Place the bag at in the freezer and freeze. Thaw the bag overnight in the refrigerator.

• Pour the contents of the bag into a slow cooker.

• Pour in the broth, stirring to combine.

• Cook, covered, on low for 8 hours, or until the turkey is no longer pink.

Seasoned Creamy Chicken

*Serves 1

Per Serving: Calories 168, Carbs 10g, Protein 27g, Total Fat 2g

Ingredients: 

• 1 pkt CarbEssentials Creamy Chicken Soup w/ Vegetables Mix*

• 2/3 cup water

• 1/4 cup each (Oregano, Basil & Garlic Powder)

• 1 tbsp dried onion flakes

• 1 tbsp fat free cream cheese

• 1/2 breast boneless skinless chicken breast, cubed & cooked

Instructions: 

• Prepare soup as directed on package, adding oregano, basil, garlic powder, onion flakes, cream cheese and COOKED chicken cubes; stir until well blended.

• Microwave on medium-low for 2–4 minutes or until hot; stir again and serve.

Slow-Cooker Chicken Parmesan Soup

*Serves 6 

Per Serving(about 1.3 cups): Calories 247, Protein 25g, Total Fat 7.3g, Carbs 23g, Fiber 4.8g

Ingredients: 

• 4 garlic cloves, minced

• 1 green bell pepper, chopped

• 1/2 medium white onion, chopped

• 1 can (14.5 ounces) crushed tomatoes

• 1/2 pound (raw) boneless, skinless chicken breast (about 1 large breast)

• 5 cups chicken broth, plus additional if needed

• 1/2 cup shredded Parmesan cheese, plus extra for garnish

• 2 tablespoons chopped fresh basil

• 2 teaspoons chopped fresh oregano

• 1 teaspoon kosher salt

• 1/2 teaspoon ground black pepper

• 1/4 teaspoon red pepper flakes

• 4 ounces (uncooked) dry gemelli or penne pasta

• 2 tablespoons unsalted butter

• Chopped fresh basil or parsley, for garnish

Instructions: 

• In slow cooker, stir together garlic, bell pepper, onion, tomatoes, chicken, broth, 1/2 cup cheese, basil, oregano, salt, black pepper and red pepper flakes. Cook on high 3-1/2 hours or on low 7 hours.

• Transfer chicken to cutting board and use forks to coarsely shred; return to slow cooker. Stir in pasta. Cook on high 20-30 minutes longer or until pasta is cooked al dente.

• If soup becomes too thick after pasta is cooked, stir in additional broth or water until desired consistency is reached, and warm through.

• Serve garnished with extra Parmesan cheese and chopped basil or parsley.

Chicken Noodle Soup Meal-Prep Freezer Pack Slow-Cooker

*Serves 8 

Per Serving( about 2 Cups) : Calories 327, Protein 36g, Total Fat 5g, Carbs 33g, Fiber 5g

Ingredients: 

• 8 ounces whole-wheat egg noodles or other whole-wheat noodles

• 3 pounds bone-in chicken breast, skin removed

• 2 cups chopped onion

• 1 cup chopped carrot

• 1 cup chopped celery

• 2 sprigs thyme

• 8 cups low-sodium chicken broth

• 2 teaspoons kosher salt

• 2 cups frozen peas

• ¼ cup chopped fresh dill, plus more for garnish

• 2 tablespoons lemon juice

Instructions: 

• Cook noodles according to package directions. Drain and rinse with cold water to cool.

• Meanwhile, place chicken, onion, carrot, celery and thyme in a sealable gallon-size freezer bag. Place the cooled noodles in a separate sealable gallon-size freezer bag. Freeze both bags until ready to use. Let the bags defrost in your refrigerator for 1 day before cooking.

• Combine the chicken mixture, broth and salt in a 6-quart slow cooker (reserve the noodles). Cook on High for 4 hours or Low for 8 hours. Add peas during the last 10 minutes of cooking.

• Transfer the chicken to a clean cutting board. When the chicken is cool enough to handle, remove the meat from the bones and shred into bite-size pieces. Stir the chicken into the soup along with the noodles, dill and lemon juice.

• Garnish with more dill, if desired.

Slow-Cooker Beef Stew

*Serves 4 

Per Serving: Calories 317, Protein 35g, Total Fat 9g, Carbs 22g, Fiber 4g

Ingredients: 

• 12 ounces small red potatoes, quartered

• 4 medium carrots, cut into ½ inch pieces

• 1 small red onion, cut into wedges

• 1 pound beef stew meat

• 1 (10.75 ounce) can condensed cream of mushroom or cream of celery soup

• 1 cup beef broth

• ½ teaspoon dried marjoram or dried thyme, crushed

• 1 (9 ounce) package frozen cut green beans, thawed

Instructions: 

• In a 3- ½- or 4-quart slow cooker place potatoes, carrots, onion, stew meat, soup, beef broth, and marjoram. Stir to combine.

• Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4- ½ hours.

• If using low-heat setting, turn to high-heat setting. Stir in thawed green beans. Cover and cook for 15 minutes more or just until green beans are tender.