Dinner last night was GOOD. My wife stewed some chicken leg quarters in the crock pot until the meat was falling off the bone. To the pot I think she added some carrots, celery, onions, bay leaf and thyme along with a bit of chicken stock. Again with the low fat, good healthy complex carb theme I steamed some brussel sprouts without any oil. I 'baked' a sweet potato in the microwave. Just 5 minutes and it was tender and steaming. Again, I didn't use any fat to cook it. I can't say much for the presentation, but the flavor was excellent. What really put this over the top was the little bit of sauce that was spooned over all of this. I made the sauce from the stew pot juices. I strained off all the spent vegetables and separated as much of the chicken fat from the juice that I could. This left me with about 3 cups flavorful chicken stewing broth. I put this in a pan and reduced it down almost to nothing! I was left with about 3/4 of a cup of wonderful, delicious chicken demiglas. I've never made a demiglas from poultry before. I was very very pleased with the result. Just a little bit added huge flavor to the plate.