Healthy Slow Cooker Cookbook (14 page)

1. In a medium bowl, whisk together the curry powder, allspice, cloves, nutmeg, and ginger. Add the chicken and toss to coat each piece evenly.
   

2. Place the chicken in a nonstick skillet and quickly sauté until the chicken starts to brown. Add to a 4-quart slow cooker along with the remaining spice mixture.
   

3. Heat the oil in a nonstick skillet and sauté the onions, garlic, and peppers until fragrant. Add to the slow cooker.
   

4. Add the potatoes and coconut milk to the slow cooker. Stir. Cook 7–8 hours on low.
   

PER SERVING
Calories: 290 | Fat: 15g | Sodium: 105mg | Carbohydrates: 7g | Fiber: 1g | Protein: 30g

Serve this as-is or in any recipe that calls for cooked chicken.

1. Place all ingredients in a 4-quart slow cooker. Cook on low for 6 hours.
   

2. Remove the chicken breasts and discard the cooking liquid.
   

PER SERVING
Calories: 80 | Fat: 0.5g | Sodium: 40mg | Carbohydrates: 2g | Fiber: 0g | Protein: 14g

A flavorful poaching liquid ensures a flavorful chicken thigh. This sauce has aromatic galangal and ginger, both of which are used extensively in Thai cuisine.

Place all ingredients into a 4-quart slow cooker. Cook on high for 2½ hours. Discard the cooking liquid before serving.

PER SERVING
Calories: 170 | Fat: 6g | Sodium: 1,840mg | Carbohydrates: 13g | Fiber: 0g | Protein: 18g

Chicken Makhani is commonly known as Butter Chicken. Butter Chicken is a bit of a misnomer as the dish traditionally includes only a tablespoon or so of butter.

1. Place the chicken, shallots, garlic, ginger, lemon juice, the spices, butter, and tomato paste into a 4-quart slow cooker. Stir. Cook on low for 5 hours.
   

2. Stir in the yogurt. Serve immediately.
   

PER SERVING
Calories: 330 | Fat: 7g | Sodium: 310mg | Carbohydrates: 27g | Fiber: <1g | Protein: 42g

Do-It-Yourself Greek Yogurt

Greek yogurt is super-thick and creamy but low in fat. It is available in many grocery stores but can be tricky to find in some areas. A reasonable facsimile can be made by lining a colander with cheesecloth and straining low-fat regular yogurt overnight. Be sure to start with twice as much yogurt as the final product should be because the yogurt will reduce by half.

This dish was inspired by traditional North African tagines and adapted for the slow cooker.

1. Place all of the spices, chicken, water, garlic, onion, and ginger into a 4-quart slow cooker. Cook on low for 5 hours.
   

2. Stir in the chickpeas and apricots and cook on high for 40 minutes.
   

PER SERVING
Calories: 210 | Fat: 4.5g | Sodium: 340mg | Carbohydrates: 30g | Fiber: 5g | Protein: 13g

In this Thai-influenced dish, the chicken is slightly sweet and very fragrant. Look for caramel syrup in Asian grocery stores. It is not a dessert item.

1. Cut the chicken breasts into 1″-wide strips. Heat the oil in a nonstick skillet. Add the chicken, garlic, ginger, peppers, and shallot. Sauté until the onions and garlic are fragrant.
   

2. Add the mixture to a 4-quart slow cooker. Add the remaining ingredients, and stir. Cook for 4–5 hours on low.
   

PER SERVING
Calories: 270 | Fat: 5g | Sodium: 810mg | Carbohydrates: 15g | Fiber: 0g | Protein: 38g

Homemade Caramel Syrup

Place 2/3 cup sugar and ¼ cup water in a large, heavy-bottomed saucepan. Bring to a boil and continue to boil for 10–15 minutes. When the caramel reaches 180°F, remove it from the heat and allow it to cool to room temperature. Store refrigerated in an airtight container.

Slow-cooked mangoes soften and create their own sauce in this easy duck dish.

Place all ingredients into a 4-quart slow cooker. Cook on low for 4 hours.

PER SERVING
Calories: 150 | Fat: 4g | Sodium: 70mg | Carbohydrates: 10g | Fiber: 1g | Protein: 17g

This simple dish is perfect served over warm white beans.

Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 4 hours or until the chicken is fully cooked.

PER SERVING
Calories: 230 | Fat: 5g | Sodium: 170mg | Carbohydrates: 7g | Fiber: 0g | Protein: 37g

This recipe was inspired by traditional Moroccan tangines, a type of savory slow-cooked stew. Try it with whole-grain couscous or quinoa.

1. Cube the chicken. Quickly sauté the chicken in a dry nonstick skillet until it starts to turn white. Drain off any excess grease.
   

2. Place the chicken and remaining ingredients into a 4-quart slow cooker. Stir. Cook for 6 hours on low. Stir before serving.
   

PER SERVING
Calories: 230 | Fat: 6g | Sodium: 180mg | Carbohydrates: 22g | Fiber: 3g | Protein: 24g

This not-so-sloppy version of the cafeteria classic is perfect served on whole-grain rolls and topped with a sprinkle of sharp Cheddar.

1. In a nonstick skillet, sauté the turkey until cooked through, breaking up any large chunks. Drain off any excess fat. Add to a 4-quart slow cooker.
   

2. Add the remaining ingredients. Stir to distribute the spices evenly. Cook on low up to 8 hours. Stir prior to serving.
   

PER SERVING
Calories: 320 | Fat: 15g | Sodium: 580mg | Carbohydrates: 14g | Fiber: 4g | Protein: 32g

Cooking with Ground Turkey

Ground turkey breast is 98% fat free, and each serving has 26 grams of protein. Due to its low-fat content, it is important to add some liquid so it does not dry out. Turkey or chicken broth and sauces or water can be added to turkey to keep it moist.

Juicy chicken breasts are the perfect foil for this light, creamy cilantro-spiked sauce. Aji Verde is often served as a dipping sauce, but in this dish it seeps into the chicken, infusing it with flavor.

1. Spread the cloves of garlic over the chicken pieces. Place into an oval 4-quart slow cooker. Pour the vinegar, cumin, sugar, and soy sauce over the chicken. Cook on low for 5 hours or until the chicken is thoroughly cooked.
   

2. In a food processor, pulse together the jalapeños, cilantro, water, cheese, cider vinegar, and salt.
   

3. Remove the chicken from the slow cooker. Remove and discard the skin. Spread the sauce on each breast. Return to the slow cooker and cook on low 15 minutes before serving.
   

PER SERVING
Calories: 230 | Fat: 16g | Sodium: 800mg | Carbohydrates: 4g | Fiber: <1g | Protein: 19g

¿Qué es el Queso Cotija?

Cotija cheese is a Mexican cheese made from cow's milk. It can be found in large blocks or grated. It has a flavor profile similar to Parmesan and can be rather crumbly. Use it as a topping for salads, tacos, soups, beans, or tostadas.

In this healthy version of the takeout favorite, the broccoli is steamed in the broth as the chicken slow cooks.

1. Place the chicken, broccoli, stock, peanuts, soy sauce, pepper, garlic, and ginger into a 4-quart slow cooker. Stir.
   

2. Cook on low for 4–5 hours or until the chicken is thoroughly cooked. Stir in the green onions prior to serving.
   

PER SERVING
Calories: 210 | Fat: 7g | Sodium: 620mg | Carbohydrates: 6g | Fiber: 2g | Protein: 28g

All this hearty dish needs is a side of steamed vegetables to make it a complete meal.

1. Place the onions and mushrooms on the bottom of a 4-quart slow cooker.
   

2. Divide the wild rice into four portions. Place a single portion in the center of each cutlet. Roll, rice-side in, and secure with a toothpick or kitchen twine. Place on top of the onions and mushrooms. Pour the broth over top.
   

3. Cook on low for 4 hours.
   

PER SERVING
Calories: 190 | Fat: 1g | Sodium: 150mg | Carbohydrates: 12g | Fiber: 1g | Protein: 31g

Chicken Fricassee is a dish that is easily adapted for personal taste. Fennel, mushrooms, or parsnips can be used with great success.

1. Place the cabbage, carrots, celery, and onions on the bottom of an oval 4-quart slow cooker.
   

2. Place the chicken skin-side up on top of the vegetables. Pour the stock over the chicken and sprinkle it evenly with the spices. Pat the spices onto the chicken skin.
   

3. Cook on low 6 hours or until the chicken is cooked through. Remove the skin prior to serving.
   

PER SERVING
Calories: 170 | Fat: 7g | Sodium: 130mg | Carbohydrates: 9g | Fiber: 2g | Protein: 17g