31 Skinny Dump-and-Go Recipes

Read Time: 15 mins

31 Skinny Dump-and-Go Recipes2/31 Southwestern Chicken & Lima Bean Stew 18 Reviews Test Kitchen Approved Southwestern Chicken & Lima Bean Stew Recipe photo by Taste of Home Total Time 6 hours 20 min Servings 6 servings Go to Recipe From the Recipe Creator: I love to have my daughter, son-in-law and grandchildren over for this supper. They make me so happy with their compliments or just by going to fill up their bowls again. It’s a good-for-you hit. —Pam Corder, Monroe, Louisiana Nutrition Facts: 1-1/2 cups: 312 calories, 7g fat (2g saturated fat), 58mg cholesterol, 614mg sodium, 39g carbohydrate (9g

sugars, 8g fiber), 24g protein

sugars, 8g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable. 3/31 Slow-Cooker Curry Pork 1 Review Test Kitchen Approved Total Time 3 hours 45 min Servings 10 servings Go to Recipe From the Recipe Creator: I’m a stay-at-home mom, and the slow cooker helps me create dishes like this pork with a curry and cumin rub. I also add a splash of coconut milk. —Beverly Peychal, Waukesha, Wisconsin Nutrition Facts: 4 ounces cooked pork with 1/2 cup vegetables: 261 calories, 7g fat (2g saturated fat), 68mg cholesterol, 523mg sodium, 21g carbohydrate (3g sugars, 4g fiber), 29g

Diabetic Exchanges: 4 lean meat, 1-1/2 starch

protein. Diabetic Exchanges: 4 lean meat, 1-1/2 starch. 4/31 Slow-Cooker Chicken & Black Bean Tacos 2 Reviews Slow-Cooker Chicken & Black Bean Tacos Recipe photo by Taste of Home Total Time 4 hours 35 min Servings 6 servings Go to Recipe From the Recipe Creator: My husband and I love Mexican food and these tacos have become one of our favorite meals. Try setting out the toppings in different bowls on the table so dinner guests and kids can make their own tacos. —Laura Rodriguez, Willoughby, Ohio Nutrition Facts: 2 tacos: 387 calories, 12g fat (2g saturated fat), 50mg cholesterol,

757mg sodium, 47g carbohydrate (9g sugars, 3g fiber), 24g protein

757mg sodium, 47g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 starch, 3 lean meat. 5/31 Chicken Noodle Soup 178 Reviews Test Kitchen Approved Homemade Chicken Noodle Soup Recipe photo by Taste of Home Total Time 1 hour Servings 10 servings (about 3-1/2 quarts) Go to Recipe From the Recipe Creator: My first Wisconsin winter was so cold, all I wanted to eat was homemade chicken noodle soup. Of all the chicken noodle soup recipes out there, this type of soup is my favorite and is in heavy rotation from November to April. It has many incredibly devoted

It’s inexpensive besides and loaded with lots of vegetables

fans.—Gina Nistico, Denver, Colorado Nutrition Facts: 1-1/3 cups: 239 calories, 12g fat (3g saturated fat), 68mg cholesterol, 1176mg sodium, 14g carbohydrate (3g sugars, 2g fiber), 18g protein. 6/31 Chicken Cacciatore 36 Reviews Contest Winner Test Kitchen Approved Chicken Cacciatore Recipe photo by Taste of Home Total Time 1 hour 45 min Servings 6 servings Go to Recipe From the Recipe Creator: This chicken cacciatore recipe makes a good Sunday dinner, since the recipe is so simple to prepare. It’s inexpensive besides and loaded with lots of vegetables. —Barbara Roberts, Courtenay, British Columbia Nutrition Facts: 1 serving: 517 calories, 25g fat

It’s a favorite in my recipe collection

(8g saturated fat), 112mg cholesterol, 790mg sodium, 28g carbohydrate (13g sugars, 6g fiber), 39g protein. 7/31 Beef and Beans 10 Reviews Test Kitchen Approved Beef and Beans Recipe photo by Taste of Home Total Time 6 hours 40 min Servings 8 servings Go to Recipe From the Recipe Creator: This deliciously spicy steak and beans over rice will have family and friends asking for more. It’s a favorite in my recipe collection. —Marie Leamon, Bethesda, Maryland Nutrition Facts: 1 cup (calculated without rice): 185 calories, 3g fat (1g saturated fat), 47mg cholesterol, 584mg sodium, 16g carbohydrate (5g sugars, 5g fiber),

24g protein

24g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable. 8/31 Black Bean Soup 28 Reviews Contest Winner Test Kitchen Approved Contest-Winning Black Bean Soup Recipe photo by Taste of Home Total Time 45 min Servings 8 servings (2 quarts) Go to Recipe From the Recipe Creator: Black bean soup recipes are among my favorite because they’re light and it most of the time don’t contain meat. For this recipe, you could add lean beef or chicken for a variation. —Angee Owens, Lufkin, Texas Nutrition Facts: 1 cup: 222 calories, 5g fat (1g saturated fat), 5mg cholesterol, 779mg sodium,

32g carbohydrate (7g sugars, 9g fiber), 11g protein

32g carbohydrate (7g sugars, 9g fiber), 11g protein. 9/31 Sweet Potato Lentil Stew 14 Reviews Test Kitchen Approved Sweet Potato Lentil Stew Recipe photo by Taste of Home Total Time 5 hours 15 min Servings 6 servings Go to Recipe From the Recipe Creator: I fell in love with the spicy aromas in this sweet potato lentil stew. Add whatever ingredients you have on hand, like zucchini, spinach, kale and corn. —Heather Gray, Little Rock, Arkansas Nutrition Facts: 1-1/3 cups: 290 calories, 1g fat (0 saturated fat), 0 cholesterol, 662mg sodium, 58g carbohydrate (16g sugars, 15g fiber), 15g protein. 10/31

A friend gave me this recipe, which my sons say is a keeper

Shredded Pork with Beans 1 Review Test Kitchen Approved Total Time 8 hours 20 min Servings 12 servings Go to Recipe From the Recipe Creator: A friend gave me this recipe, which my sons say is a keeper. For a change of pace, spoon the tasty filling into soft tortillas. —Sarah Johnston, Lincoln, Nebraska Nutrition Facts: 1 cup: 207 calories, 4g fat (1g saturated fat), 64mg cholesterol, 595mg sodium, 14g carbohydrate (2g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 starch. 11/31 Slow-Cooked Pork Tacos 38 Reviews Contest Winner Test Kitchen Approved Slow-Cooked Pork Tacos Recipe photo

Diabetic Exchanges: 3 lean meat, 2 starch

by Taste of Home Total Time 4 hours 20 min Servings 10 servings Go to Recipe From the Recipe Creator: Sometimes I’ll substitute Bibb lettuce leaves for the tortillas to make crunchy lettuce wraps instead of tacos. —Kathleen Wolf Naperville, Illinois Nutrition Facts: 1 taco: 310 calories, 9g fat (3g saturated fat), 55mg cholesterol, 596mg sodium, 34g carbohydrate (4g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch. 12/31 Vegetable Lentil Soup 4 Reviews Test Kitchen Approved JULIA HARTBECK FOR TASTE OF HOME Total Time 4 hours 45 min Servings 6 servings (about 2 quarts) Go to

Recipe From the Recipe Creator: Here’s a healthy slow-cooker soup that’s ideal for vegetarians and those watching their weight. Butternut squash and lentils make it hearty, while herbs and other veggies round out the flavor. —Mark Morgan, Waterford, Wisconsin Nutrition Facts: 1-1/3 cups: 217 calories, 1g fat (0 saturated fat), 0 cholesterol, 685mg sodium, 45g carbohydrate (11g sugars, 8g fiber), 11g protein. 13/31 Pork Chops & Acorn Squash 4 Reviews Test Kitchen Approved Pork Chops & Acorn Squash Recipe photo by Taste of Home Total Time 4 hours 15 min Servings 6 servings Go to Recipe From the Recipe Creator:

My husband and I are crazy for the squash we grow in our garden

My husband and I are crazy for the squash we grow in our garden. For a sweet and tangy dish, we slow-cook it with pork chops and orange juice. —Mary Johnson, Coloma, Wisconsin Nutrition Facts: 1 pork chop with 2/3 cup squash: 317 calories, 10g fat (5g saturated fat), 65mg cholesterol, 365mg sodium, 34g carbohydrate (22g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat. 14/31 Slow-Cooked Pork Burritos 8 Reviews Contest Winner Test Kitchen Approved Total Time 8 hours 20 min Servings 14 servings Go to Recipe From the Recipe Creator: I have been

This is the version we serve for casual get-togethers with friends

making these slow-cooker burritos for as long as I can remember, changing the recipe now and then to add variety. This is the version we serve for casual get-togethers with friends. —Sharon Belmont, Lincoln, Nebraska Nutrition Facts: 1 burrito: 320 calories, 9g fat (3g saturated fat), 61mg cholesterol, 606mg sodium, 33g carbohydrate (1g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat. 15/31 Cioppino 30 Reviews Test Kitchen Approved Cioppino Recipe Recipe photo by Christine Ma for Taste of Home Total Time 4 hours 40 min Servings 8 servings (2-1/2 quarts) Go to Recipe From

Diabetic Exchanges: 3 lean meat, 2 vegetable

the Recipe Creator: If you’re looking for a great seafood recipe for your slow cooker, this classic fish stew is just the ticket. It’s brimming with clams, crab, fish and shrimp, and it is fancy enough to be an elegant meal. —Lisa Moriarty, Wilton, New Hampshire Nutrition Facts: 1-1/4 cups: 205 calories, 3g fat (1g saturated fat), 125mg cholesterol, 483mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable. 16/31 Slow-Cooker Beef Stew 56 Reviews Test Kitchen Approved Slow-Cooker Beef Stew Recipe photo by Taste of Home Total Time 7 hours 25 min

Servings 8 servings (2 quarts) Go to Recipe From the Recipe Creator:

Servings 8 servings (2 quarts) Go to Recipe From the Recipe Creator: When there’s a chill in the air, nothing beats this beef stew. Seasoned with thyme and dry mustard, the hearty slow-cooker beef stew is chock-full of tender carrots, potatoes and meat. —Earnestine Wilson, Waco, Texas Nutrition Facts: 1 cup: 272 calories, 12g fat (3g saturated fat), 53mg cholesterol, 541mg sodium, 23g carbohydrate (6g sugars, 4g fiber), 19g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 fat. 17/31 Slow-Cooker Chicken Cacciatore 26 Reviews Contest Winner Test Kitchen Approved Garden Chicken Cacciatore Recipe photo by Eric Kleinberg for Taste

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