Healthy Slow Cooker Cookbook (11 page)

PER SERVING
Calories: 90 | Fat: 2g | Sodium:170mg | Carbohydrates: 15g | Fiber: 3g | Protein: 4g

Celery, the Star

Celery is often overlooked as an ingredient. It is perfect for slow cooking because it has a high moisture content but still remains crisp through the cooking process. Celery is also very low in calories and high in fiber.

Try this sauce over boneless pork chops or boneless, skinless chicken breasts and egg noodles.

Place the fennel, capers, stock, shallots, tomatoes, salt, and pepper in an oval 4-quart slow cooker. Cook on low for 2 hours, and then add the parsley. Cook an additional 15–30 minutes on high.

PER SERVING
Calories: 100 | Fat: 1g | Sodium: 390mg | Carbohydrates: 21g | Fiber: 5g | Protein: 4g

Sausage is a delicious alternative to meatballs in this rich tomato sauce.

1. Quickly brown the sausage slices on both sides in a nonstick skillet. Drain any grease. Add the sausages to a 4-quart slow cooker, along with the remaining ingredients. Stir.
   

2. Cook on low for 8 hours.
   

PER SERVING
Calories: 80 | Fat: 2g | Sodium: 320mg | Carbohydrates: 14g | Fiber: 3g | Protein: 4g

Sun-dried tomatoes make this sauce taste rich without adding fat.

1. Preheat the oven to 375ºF. Line two baking sheets with parchment paper. In a large bowl, use your hands to mix the chicken, bread crumbs, egg, and minced garlic and shallot. Form into 1″ balls. Place on the baking sheets and bake for 15 minutes or until cooked through.
   

2. Pour the tomatoes into a 4-quart slow cooker. Add the sun-dried tomatoes, onion, and basil. Stir. Add the meatballs and stir to coat with sauce. Cook on low for 6 hours.
   

PER SERVING
Calories: 220 | Fat: 8g | Sodium: 400mg | Carbohydrates: 23g | Fiber: 4g | Protein: 18g

The Scoop on Sun-Dried Tomatoes

These tomatoes have been dried in the sun until most of their moisture content has evaporated. Despite losing so much moisture, sun-dried tomatoes retain all of the nutritional benefits of fresh tomatoes, making them a good source of vitamin C and lycopene. Their flavor is more concentrated than fresh tomatoes.

Try this Southwestern take on the classic Italian tomato sauce on pasta, or in place of salsa in burritos or tacos.

Place all ingredients into a 4-quart slow cooker. Cook on low 8–10 hours. Stir before serving.

PER SERVING
Calories: 70 | Fat: 0.5g | Sodium: 390mg | Carbohydrates: 16g | Fiber: 5g | Protein: 3g

Know Your Slow Cooker

When using a new or new-to-you slow cooker for the first time, pick a day when someone can be there to keep tabs on it. In general, older slow cookers cook at a higher temperature than new models, but even new slow cookers can have some differences. It is a good idea to know the quirks of a particular slow cooker so food is not overcooked or undercooked. Tweak cooking times accordingly.

Also called Bolognese or ragù alla Bolognese, this sauce combines vegetables and meat to create the perfect sauce for pouring over spaghetti.

1. Heat the oil in a nonstick pan. Brown the ground beef and pork. Drain off any excess fat.
   

2. Add the meats and remaining ingredients to a 4-quart slow cooker. Cook on low for 8–10 hours. Stir before serving.
   

PER SERVING
Calories: 240 | Fat: 12g | Sodium: 350mg | Carbohydrates: 16g | Fiber: 4g | Protein: 18g

Serve with roasted potatoes.

1. Peel and cube the rutabaga. Cut any excess fat off the roast. Sprinkle the salt and pepper on all sides of the roast.
   

2. Heat a nonstick skillet for 30 seconds. Place the roast in the pan. Quickly sear each side of the roast, approximately 5 seconds per side.
   

3. Place the roast in a 4-quart slow cooker. Cover it with the onions, rutabaga, and fennel.
   

4. Cook on low for 6 hours or until desired doneness.
   

PER SERVING
Calories: 450 | Fat: 18g | Sodium: 520mg | Carbohydrates: 21g | Fiber: 7g | Protein: 51g

Internal Temperatures for Beef

Beef must reach a specific internal temperature, depending on your preference: medium rare, 145°F; medium, 160°F; and well done, 170°F. Use a probe thermometer to determine the internal temperature before you shut off the slow cooker.

This is a wonderful dish to serve to guests. Although there is some preparation to do, you will have plenty of time to clean up before your guests arrive.

1. Bring a large pot of water to boil. Meanwhile, using a knife, make 4 or 5 cuts around the core of the cabbage and remove the core. Discard the core and 2 layers of the outer leaves. Peel off 6–8 large whole leaves. Place the leaves in a steamer basket and allow them to steam over the boiling water for 7 minutes. Allow the leaves to cool enough to handle. Dice the remaining cabbage to equal ½ cup.
   

2. In a nonstick skillet, melt butter. Add sliced onions and diced cabbage, and sauté until the onions are soft. Add tomatoes. Break up tomatoes into small chunks using the back of a spoon. Simmer about 10–15 minutes. Ladle one-third of the sauce over the bottom of a 4-quart oval slow cooker.
   

3. Place the minced onions, egg, rice, spices, and beef into a medium-sized bowl. Stir to distribute all ingredients evenly.
   

4. Place a cabbage leaf with the open-side up and the stem part facing you on a clean work area. Add about ¼ cup filling to the leaf toward the stem. Fold the sides together, and then pull the top down and over the filling to form a packet. It should look like a burrito. Repeat until all the filling is gone.
   

5. Arrange the cabbage rolls, seam-side down, in a single layer in the slow cooker. Ladle about half of the remaining sauce over the rolls and repeat with a second layer. Ladle the remaining sauce over the rolls. Cover and cook on low for up to 10 hours.
   

PER SERVING
Calories: 370 | Fat: 8g | Sodium: 150mg | Carbohydrates: 47g | Fiber: 10g | Protein: 33g

Cottage Pie is similar to the more familiar Shepherd's Pie, but it uses beef instead of lamb. This version uses lots of vegetables and lean meat.

1. Sauté the onions, garlic, carrots, parsnips, celery, and beef in a large nonstick skillet until the ground beef is browned. Drain off any excess fat and discard it. Place the mixture into a round 4-quart slow cooker. Add the stock, paprika, rosemary, Worcestershire sauce, savory, salt, and pepper. Stir.
   

2. Cook on low for 6–8 hours. If the meat mixture still looks very wet, create a slurry by mixing together 1 tablespoon cornstarch and 1 tablespoon water. Stir this into the meat mixture.
   

3. In a medium bowl, mash the parsley and potatoes using a potato masher. Spread on top of the ground beef mixture in the slow cooker. Cover and cook on high for 30–60 minutes or until the potatoes are warmed through.
   

PER SERVING
Calories: 240 | Fat: 6g | Sodium: 420mg | Carbohydrates: 26g | Fiber: 2g | Protein: 21g

Save Time in the Morning

Take a few minutes the night before cooking to cut up any vegetables you need for a recipe. Place them in an airtight container or plastic bag and refrigerate until morning. Measure any dried spices and place them in a small container on the counter until needed.

Rouladen is a German dish that has many variations; this one is simply delicious!

1. Pour the wine and water into the bottom of an oval 4-quart slow cooker.
   

2. Place the steaks horizontally on a platter. Spread ½ tablespoon mustard on each steak and sprinkle with one-quarter of the bacon crumbles. Place one of the pickle spears on one end of each steak. Roll each steak toward the other end, so it looks like a spiral. Place on a skillet seam-side down. Cook for 1 minute, then use tongs to flip the steaks carefully and cook the other side for 1 minute.
   

3. Place each roll in a single layer in the water-wine mixture. Cook on low for 1 hour. Remove the rolls, discarding the cooking liquid.
   

PER SERVING
Calories: 180 | Fat: 7g | Sodium: 970mg | Carbohydrates: 7g | Fiber: <1g | Protein: 20g

Roulade Rules

Roulade, the generic term for steak wrapped around a savory filling, works best with steaks that are approximately 1/8″ thick, 8″–10″ long, and 5″ wide. Look for them in the meat section labeled as “rolling steaks,” or ask the butcher to specially cut some. They are a great way to enjoy red meat in small portions.

This version of moussaka uses lean beef instead of higher-fat lamb, baked eggplant instead of fried, and a lighter version of béchamel sauce to create a dish that is authentic tasting but much lower in fat.

1. Slice the eggplants vertically into ¼″-thick slices. Place in a colander and lightly salt the eggplant. Allow to drain for 15 minutes. Meanwhile, preheat the oven to 375°F. Rinse off the eggplant slices and pat them dry. Arrange the slices in a single layer on two parchment paper-lined baking sheets. Bake for 15 minutes.
   

2. While prepping the eggplant, heat the oil in a nonstick skillet. Sauté the onion and garlic for 1 minute, then add the tomatoes, tomato paste, cinnamon, oregano, parsley, and ground beef. Break up the tomatoes into small chunks using the back of a spoon. Simmer, stirring occasionally, until the meat is browned and most of the liquid evaporates.
   

3. Ladle half of the sauce onto the bottom of a 4- or 6-quart oval slow cooker. Top with a single layer of eggplant, taking care to leave no gaps between slices. Top with remaining sauce. Top with another layer of eggplant. Cover with the lid and cook for 2½–3 hours on high or up to 6 hours on low.
   

4. In a small saucepan, whisk together the evaporated milk, butter, egg, and flour. Bring to a boil and then reduce the heat. Whisk until smooth.
   

5. Pour the sauce over the eggplant and cook an additional 1–1½ hours on high.
   

PER SERVING
Calories: 250 | Fat: 8g | Sodium: 150mg | Carbohydrates: 24g | Fiber: 7g | Protein: 24g

Slow Cooking with Eggplant

Salting eggplant draws out any extra liquid that might dilute the dish. It is not necessary to salt eggplant in all recipes, but if it is called for, don't skip that step. Similarly, some dishes will call for baking the egg-plant. This also helps to dry out the eggplant and ensures a velvety texture.

This homemade version of the Chinese takeout favorite is lower in fat and sodium. Serve it over rice and sprinkle with diced green onion before serving.

1. Place all ingredients in a 4-quart oval slow cooker. Cover and cook for 5 hours on low or until the meat is thoroughly cooked through and tender.
   

2. Remove the roast to a cutting board. Slice thinly and return it to the slow cooker. Cook for an additional 20 minutes on high. Stir the meat and the sauce before serving.
   

PER SERVING
Calories: 490 | Fat: 27g | Sodium: 930mg | Carbohydrates: 10g | Fiber: <1g | Protein: 49g

This regional dish from Baltimore has a sweet and pickled taste that is uniquely satisfying.

1. Place the allspice, mustard seeds, peppercorns, bay leaf, and cloves in cheesecloth. Tie it closed with kitchen twine. Place it into a large resealable plastic bag. Add the vinegars, salt, sugar, and meat. Marinate overnight.
   

2. The next day place the entire contents of the bag along with the onions and carrots into a 4-quart slow cooker. Cook on low for 8–10 hours. During the last 30 minutes of cooking time, skim off any visible fat that may have risen to the top. Remove the bag of spices, add the gingersnaps, and turn the heat to high.
   

3. After the time is up, break the meat into chunks using a serving spoon. Serve hot, with dumplings on the side.
   

PER SERVING
Calories: 330 | Fat: 9g | Sodium: 510mg | Carbohydrates: 26g | Fiber: 2g | Protein: 44g

Baltimore-Style Potato Dumplings

In a large bowl, mix 4 cups plain mashed potatoes, 3 cups flour, ¾ teaspoon baking powder, 1 egg, and a pinch salt until a dough forms. Bring a large pot of water to a boil and add ice-cream scoops of dough to the water. Boil until they float to the top, about 5 minutes.

In a slight variation from the baked classic, this version of tamale pie features plump, moist cornmeal dumplings.

1. Sauté the onion, ground beef, jalapeño, and garlic until the ground beef is browned. Drain off any excess fat.
   

2. Pour the ground beef mixture into a 4-quart slow cooker. Add the tomatoes, beans, chipotle, and chili powder. Cook on low for 8 hours.
   

3. In a medium bowl, mix the milk, oil, baking powder, cornmeal, and salt. Drop in ¼-cup mounds in a single layer on top of the beef. Cover and cook on high for 20 minutes without lifting the lid. The dumplings will look fluffy and light when fully cooked.
   

PER SERVING
Calories: 460 | Fat: 15g | Sodium: 1,300mg | Carbohydrates: 47g | Fiber: 11g | Protein: 36g