Healthy Slow Cooker Cookbook (15 page)

Saltimbocca can refer to a number of ham or prosciutto-wrapped meat dishes. In this version, the mild chicken takes on the strong flavors of the capers and prosciutto.

1. Wrap each tenderloin in prosciutto. Secure with a toothpick if necessary. Place them in a single layer in an oval 4-quart slow cooker.
   

2. Pour the broth over the chicken. Sprinkle with the capers and sage. Cook on low for 5 hours or until the chicken is fully cooked. Discard the cooking liquid prior to serving.
   

PER SERVING
Calories: 150 | Fat: 9g | Sodium: 620mg | Carbohydrates: 9g | Fiber: <1g | Protein: 9g

Serve this with rice pilaf.

1. Place the chicken, vinegar, garlic, and spices into a 4-quart slow cooker. Stir. Cook on low for 6 hours.
   

2. Stir in the baby spinach and continue to cook until it starts to wilt, about 15 minutes. Stir before serving.
   

PER SERVING
Calories: 180 | Fat: 3g | Sodium: 125mg | Carbohydrates: 10g | Fiber: 2g | Protein: 28g

Cubanelle peppers have a bright, peppery flavor that is a welcome change from the ubiquitous bell pepper.

1. Prick each bratwurst once with a fork. Quickly brown them on all sides in a dry nonstick skillet. Cut off the tops of each pepper and remove the seeds and stem. Slice into thin strips, vertically.
   

2. Place half of the onions and peppers on the bottom of a 4-quart slow cooker. Place the bratwurst on top of the onions and peppers. Top with the remaining pepper and onions. Sprinkle with salt, pepper, and water. Cook on low for 6 hours.
   

PER SERVING
Calories: 160 | Fat: 8g | Sodium: 200mg | Carbohydrates: 8g | Fiber: 2g | Protein: 15g

This turkey breast is wonderful as a main dish, but it is also delightful in a spicy turkey salad.

1. Rub the dry spices into the turkey breast. Place into an oval 4-quart slow cooker. Top with jalapeños, hot sauce, and water.
   

2. Cook on low for 8 hours or until fully cooked. Remove the skin before serving.
   

PER SERVING
Calories: 300 | Fat: 14g | Sodium: 330mg | Carbohydrates: 1g | Fiber: <1g | Protein: 42g

Canned Good Safety

Most canned goods are stamped with a “use by” date. If not, plan on eating the food within 18 months of purchase. Discard any cans that have rusted, are bulging, or are dented. That can be a sign that the integrity of the seal has been broken or the food inside has spoiled.

Grits are most often served at breakfast, but they make a great side dish as well.

1. Heat the canola oil in a small skillet. Add the onion and garlic and sauté until softened.
   

2. Add the onion, garlic, stock, grits, jalapeños, and spices to a 4-quart slow cooker. Stir. Cook on low for 8 hours. Stir the cheese into the grits before serving.
   

PER SERVING
Calories: 120 | Fat: 2.5g | Sodium: 180mg | Carbohydrates: 21g | Fiber: <1g | Protein: 3g

The Nitty Gritty

Grits are coarsely ground pieces of corn simmered with water or broth until they are thick and creamy. Yellow grits are made from the whole kernel, while white grits are made from hulled kernels. Either variety can be used in this recipe.

Serve this as a main dish over rice or as a side dish as-is.

Place all ingredients in a 1½–2-quart slow cooker. Cook on low for 3 hours or until the eggplant is tender.

PER SERVING
Calories: 40 | Fat: 0g | Sodium: 0mg | Carbohydrates: 9g | Fiber: 4g | Protein: 1g

Cold Snap

Take care not to put a cold ceramic slow cooker insert directly into the slow cooker. The sudden shift in temperature can cause it to crack. If you want to prepare your ingredients the night before use, refrigerate them in reusable containers, not in the insert.

This makes a great side dish, or try it as a main course paired with a green salad.

1. Heat the oil in a nonstick pan. Sauté the shallot, garlic, and mushrooms until soft. Add ½ cup stock and cook until half of the stock has evaporated. Add the rice and cook until the liquid is fully absorbed.
   

2. Scrape the rice mixture into a 4-quart slow cooker. Add the water and remaining stock, and cook on low for 1 hour. Stir before serving.
   

PER SERVING
Calories: 150 | Fat: 1g | Sodium: 95mg | Carbohydrates: 33g | Fiber: <1g | Protein: 5g

This no-noodle dish makes for a hearty vegetarian meal. Serve it with a side salad.

1. Slice the eggplant lengthwise into ¼″-thick slices. Place in a bowl or colander and sprinkle with the salt. Allow it to sit for 15 minutes. Drain off the liquid. Rinse off the salt. Pat dry. Set aside. Line a colander with cheesecloth or paper towels. Pour the ricotta into the colander and drain for 15 minutes.
   

2. Heat 1 teaspoon olive oil in a nonstick pan. Sauté the onion and garlic until just softened. Add the parsley, basil, and crushed tomatoes. Sauté until the sauce thickens and the liquid has evaporated.
   

3. In a second nonstick pan, heat the remaining oil. Sauté the shallot and spinach until the spinach has wilted. Drain off any extra liquid. Stir this mixture and the Italian seasoning, salt, and pepper into the ricotta mixture. Set aside.
   

4. Preheat the oven to 375ºF. Place the eggplant slices on baking sheets. Bake for 10 minutes. Cool slightly.
   

5. Pour one-third of the sauce onto the bottom of a 4-quart slow cooker. Top with a single layer of eggplant. Top with half of the cheese mixture. Add one-third of the sauce. Top with the rest of the cheese mixture. Layer the remaining eggplant on top, and then top with remaining sauce. Cook for 4 hours on low, then 30 minutes on high uncovered.
   

PER SERVING
Calories: 240 | Fat: 10g | Sodium: 1,250mg | Carbohydrates: 23g | Fiber: 6g | Protein: 16g

Do-It-Yourself Italian Herb Mix

While most spice companies make an Italian mix of dried herbs, it is easy to make your own. Mix 1 teaspoon each of oregano, basil, marjoram, thyme, savory, and crushed rosemary. Store in an airtight container.

Serve this Indian-style dish with hot rice.

1. Heat the butter or oil in a nonstick pan. Sauté the onion slices until they start to brown, about 8–10 minutes. Add the garlic, jalapeños, red pepper flakes, and cumin. Sauté for 2–3 minutes.
   

2. Add the onion mixture to a 4-quart slow cooker. Sort through the lentils and discard any rocks or foreign matter. Add the lentils to the slow cooker. Stir in the water, salt, and turmeric.
   

3. Cook on high for 2½ hours. Add the spinach. Stir and cook on high for an additional 15 minutes.
   

PER SERVING
Calories: 280 | Fat: 2g | Sodium: 210mg | Carbohydrates: 49g | Fiber: 10g | Protein: 21g

A ragout is either a main-dish stew or a sauce. This one can be served as either.

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

PER SERVING
Calories: 70 | Fat: 0g | Sodium: 220mg | Carbohydrates: 15g | Fiber: 4g | Protein: 3g

This method of cooking barley makes it as creamy as risotto but with the bonus of being high in fiber.

1. Heat the oil in a nonstick skillet. Sauté the shallots, garlic, and mushrooms until softened.
   

2. Place the mushroom mixture into a 4-quart slow cooker. Add the barley, water, salt, pepper, rosemary, and chervil. Stir. Cook on low for 8–9 hours or on high for 4 hours.
   

3. Turn off the slow cooker and stir in the Parmesan. Serve immediately.
   

PER SERVING
Calories: 130 | Fat: 1.5g | Sodium: 120mg | Carbohydrates: 25g | Fiber: 5g | Protein: 5g

Make this sauce at the first hint of spring.

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

PER SERVING
Calories: 130 | Fat: 1g | Sodium: 320mg | Carbohydrates: 30g | Fiber: 10g | Protein: 6g

In this rich chowder, puréed cauliflower takes the place of heavy cream.

1. Place the cauliflower, stock, onions, garlic, pepper, and salt into a 4-quart slow cooker. Stir. Cook on low for 6 hours or until the cauliflower is fork tender.
   

2. Use an immersion blender to purée the cauliflower in the slow cooker until very smooth. Add the broccoli, carrots, and celery. Cook for 30 minutes or until the vegetables are fork-tender.
   

PER SERVING
Calories: 90 | Fat: 1g | Sodium: 540mg | Carbohydrates: 16g | Fiber: 6g | Protein: 6g

Ratatouille made in the slow cooker comes out surprisingly crisp-tender.

1. Place the onion, eggplant, zucchini, pepper, and tomatoes into a 4-quart slow cooker. Sprinkle with basil, parsley, salt, and pepper.
   

2. Whisk the tomato paste and water in a small bowl. Pour the mixture over the vegetables. Stir.
   

3. Cook on low for 4 hours or until the eggplant and zucchini are fork-tender.
   

PER SERVING
Calories: 110 | Fat: 1g | Sodium: 330mg | Carbohydrates: 24g | Fiber: 8g | Protein: 5g

Try this easy vegetarian curry tossed with rice noodles or over brown rice.

1. Slice the tofu into ½″-thick triangles. Place into a 4-quart slow cooker. Top with coconut, water, garlic, ginger, galangal, onion, sweet potato, broccoli, snow peas, tamari, vegetarian fish sauce, and chili-garlic sauce. Stir to distribute all ingredients evenly. Cook on low for 5 hours.
   

2. Stir in the cilantro and coconut milk. Cook on low for an additional 20 minutes. Stir prior to serving.
   

PER SERVING
Calories: 140 | Fat: 8g | Sodium: 870mg | Carbohydrates: 13g | Fiber: 3g | Protein: 7g

The cornmeal dumplings perfectly complement the fall vegetables in this hearty stew, making it a complete meal in one pot.

1. Heat the olive oil in a nonstick skillet. Add all of the vegetables. Sauté until the onions are soft and translucent. Add to a 4-quart slow cooker.
   

2. Add the stock, thyme, and parsley. Stir. Cook for 6 hours or until the vegetables are fork tender. Stir.
   

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