Healthy Slow Cooker Cookbook (18 page)
Heat the oil in a nonstick pan. Sauté the onion, shallot, and garlic 1â2 minutes or until they begin to soften. Add the salt, caraway seeds, pepper, cayenne, and paprika, and stir. Immediately remove from heat.
Add the onion mixture, potatoes, stock, and tomato paste to a 4-quart slow cooker. Stir to coat the potatoes evenly. Cook on high for 2½ hours or until the potatoes are tender.
Turn off the heat and stir in the sour cream.
PER SERVING
Calories: 160 | Fat: 4g | Sodium: 280mg | Carbohydrates: 27g | Fiber: 4g | Protein: 5g
For an Italian variation, add basil and Italian parsley.
INGREDIENTS | SERVES 6
28 ounces whole tomatoes in purée, cut up
1 tablespoon minced onion
1 stalk celery, diced
½ teaspoon oregano
½ teaspoon thyme
Place all ingredients into a 2-quart slow cooker. Stir. Cook on low up to 8 hours.
PER SERVING
Calories: 25 | Fat: 0g | Sodium: 180mg | Carbohydrates: 6g | Fiber: 1g | Protein: 1g
Even those who don't like cabbage will enjoy this dish; the cabbage's texture becomes meltingly soft.
INGREDIENTS | SERVES 6
½ head red cabbage, shredded
1 medium onion, shredded
1½ tablespoons dark brown sugar
1 teaspoon butter
¼ cup water
½ cup apple cider vinegar
1 tablespoon white wine vinegar
½ teaspoon freshly ground black pepper
¼ teaspoon salt
1/8 teaspoon ground cloves
½ teaspoon thyme
Place all ingredients into a 4-quart slow cooker. Stir to distribute all ingredients evenly.
Cook on low for 4â6 hours or until the cabbage is very soft. Stir before serving.
PER SERVING
Calories: 60 | Fat: 1g | Sodium: 135mg | Carbohydrates: 13g | Fiber: 3g | Protein: 2g
These apples are wonderful with pork. The longer they are cooked, the softer they become.
INGREDIENTS | SERVES 4
1 teaspoon dark brown sugar
1 tablespoon ground cinnamon
2 tablespoons lemon juice
2 tablespoons water
4 crisp apples, cut into wedges
Place the sugar, cinnamon, lemon juice, and water into a 4-quart slow cooker. Stir until the sugar dissolves. Add the apples.
Cook on low for up to 8 hours. Stir before serving.
PER SERVING
Calories: 90 | Fat: 0g | Sodium: 0mg | Carbohydrates: 25g | Fiber: 6g | Protein: 0g
Miso Eggplant can be served hot or cold.
INGREDIENTS | SERVES 4
2 tablespoons water
¼ cup miso paste
1 1-pound eggplant, cubed
Place the water and miso into a 4-quart slow cooker. Stir to dissolve the miso. Add the eggplant and toss. Cook on high for 3 hours.
PER SERVING
Calories: 60 | Fat: 0g | Sodium: 540mg | Carbohydrates: 12g | Fiber: 7g | Protein: 4g
Not-So-Mysterious Miso
Miso paste might seem exotic, but it is available in most grocery stores in the refrigerated section. Miso is produced by fermenting rice, barley, or soybeans, and is then made into a savory paste. It is most commonly used in soup but can be used to braise vegetables or on grilled dishes.
A Creole dish, this mixture of okra and tomatoes makes the most of seasonal ingredients.
INGREDIENTS | SERVES 4
2 large tomatoes, diced
1½ cups diced okra
1 small onion, diced
2 cloves garlic, minced
1 teaspoon hot sauce
Place all ingredients into a 2-quart slow cooker and stir. Cook on low for 2â3 hours. Stir before serving.
PER SERVING
Calories: 40 | Fat: 0g | Sodium: 40mg | Carbohydrates: 8g | Fiber: 3g | Protein: 2g
Serving Okra
Okra has a distinctive pentagonal shape and a thick stem that should be discarded. When cooked, it releases a slippery, gooey substance. This can be off-putting to some but is easily counteracted by pairing the okra with something acidic, like tomatoes.
The vegetables in this dish end up with a texture that is very close to steamed.
INGREDIENTS | SERVES 4
1 medium onion, cut into ¼Ⳡslices
1½ cups sliced zucchini
1½ cups sliced yellow squash
1 tablespoon minced fresh thyme
¼ cup lemon juice
¼ teaspoon salt
¼ teaspoon black pepper
¾ cup fresh corn kernels
½ cup diced okra
1 teaspoon butter
Place the onions on the bottom of a 1½- to 2-quart slow cooker. Top with zucchini, yellow squash, thyme, lemon juice, salt, and pepper. Cook on low for 3½ hours.
Add the corn, okra, and butter, and stir. Cook for an additional 30 minutes on high.
PER SERVING
Calories: 80 | Fat: 1.5g | Sodium: 160mg | Carbohydrates: 16g | Fiber: 3g | Protein: 3g
“Stuffing” made in the slow cooker is moist and flavorful, the next best thing to being roasted with the bird.
INGREDIENTS | SERVES 18
1½ tablespoons butter
1 pound onions, diced
1 pound celery, diced
8 ounces crimini mushrooms, sliced
12 cups cubed bread
1 egg
1 quart
Chicken Stock
½ tablespoon poultry seasoning
1 teaspoon marjoram
1 teaspoon dried sage
1 teaspoon dried parsley
1 teaspoon celery flakes
¼ teaspoon celery seeds
¼ teaspoon freshly ground black pepper
¼ teaspoon salt
Melt the butter in a large skillet. Sauté the onions, celery, and mushrooms until the onions are soft. Pour into a large bowl. Add the remaining ingredients and stir to combine.
Scoop into a 6-quart slow cooker, and cook on low for 6 hours.
PER SERVING
Calories: 110 | Fat: 2.5g | Sodium: 300mg | Carbohydrates: 18g | Fiber: 2g | Protein: 4g
For this festive recipe, look for candied ginger that is not coated in sugar; it's called uncrystallized ginger.
INGREDIENTS | SERVES 10
2½ pounds sweet potatoes
1 cup water
1 tablespoon grated fresh ginger
½ tablespoon minced uncrystallized candied ginger
½ tablespoon butter
Peel and quarter the sweet potatoes. Add them to a 4-quart slow cooker. Add the water, fresh ginger, and candied ginger. Stir.
Cook on high for 3â4 hours or until the potatoes are tender. Add the butter and mash. Serve immediately or turn them down to low to keep warm for up to 3 hours.
PER SERVING
Calories: 100 | Fat: 0.5g | Sodium: 65mg | Carbohydrates: 23g | Fiber: 3g | Protein: 2g
Sweet Potatoes or Yams?
Yams are not grown domestically, so the yams commonly found in supermarkets are actually varieties of sweet potato. True yams can be found in Asian or specialty stores and come in colors ranging from purple to yellow to white.
Breakfast and Brunch
Southwestern Casserole
Serve this delicious dish with a poached egg on top.
INGREDIENTS | SERVES 6
4 large red potatoes, diced
1½ cups cubed 98% fat-free hickory-smoked ham
1 large onion, diced
1 jalapeño, seeded and diced
1 tablespoon butter
15 ounces canned diced tomatoes
4 ounces sliced button mushrooms
¼ teaspoon salt
¼ teaspoon pepper
¼ cup shredded reduced-fat Cheddar or Mexican-blend cheese mix
In a 4-quart slow cooker, stir all ingredients together, except the cheese. Cook on low for 8â9 hours. Stir in the cheese shortly before serving.
PER SERVING
Calories: 280 | Fat: 5g | Sodium: 550mg | Carbohydrates: 46g | Fiber: 5g | Protein: 15g
Serve with eggs and bacon for a classic Southern breakfast. Refrigerate leftovers in meal-size portions and reheat them throughout the week.
INGREDIENTS | SERVES 12
1½ cups stone-ground grits
4¼ cups
Chicken Stock
or water
½ teaspoon ground black pepper
¼ teaspoon salt
¼ cup shredded reduced-fat sharp Cheddar
Add the grits, stock, pepper, and salt to a 4-quart slow cooker. Stir. Cook on low for 8 hours. Stir the cheese into the grits before serving.
PER SERVING
Calories: 80 | Fat: 0.5g | Sodium: 50mg | Carbohydrates: 16g | Fiber: 0g | Protein: 2g
This casserole is more of a soufflé; the eggs puff up and the whole dish is delightfully light and fluffy. No one would guess how easy it is to make!
INGREDIENTS | SERVES 6
1 cup defrosted frozen spinach
1 teaspoon paprika
6 eggs
1½ cups fat-free evaporated milk
¼ cup diced green onion
1 cup shredded low-fat sharp Cheddar
4 ounces sliced Canadian bacon, diced
3 slices sandwich bread, cubed
1 cup sliced button or crimini mushrooms
Thoroughly squeeze out all water from the spinach. Spray a round 4-quart slow cooker with nonstick cooking spray. In a small bowl, whisk the paprika, eggs, evaporated milk, and green onion.
Sprinkle the bottom of the slow cooker with half of the cheese. Top with an even layer of spinach. Top that with a layer of half of the Canadian bacon. Add all of the bread cubes in one layer. Top with a layer of mushrooms, and then the remaining Canadian bacon. Sprinkle with the remaining cheese. Pour the egg mixture over the top and cover. Cook for 2 hours on high.
PER SERVING
Calories: 230 | Fat: 8g | Sodium: 630mg | Carbohydrates: 17g | Fiber: 1g | Protein: 22g
Canadian Bacon versus American Bacon
American bacon is made from smoked and cured pork belly. It is high in fat and is known in other countries as “streaky bacon.” Canadian bacon, as used in the United States, refers to bacon made from the pork loin. It is much lower in fat than American-style bacon.
Serve this as-is or with a sprinkling of brown sugar on top.
INGREDIENTS | SERVES 6
1 cup wheat berries
2½ cups water
¼ cup sweetened, dried cranberries
Add the wheat berries, water, and cranberries to a 2- or 4-quart slow cooker. Stir. Cook for 8â10 hours.
Stir before serving to distribute the cranberries evenly.
PER SERVING
Calories: 120 | Fat: 3.5g | Sodium: 0mg | Carbohydrates: 27g | Fiber: 4g | Protein: 3g
What Are Wheat Berries?
Wheat berries are the entire kernel of wheat. Often ground into flour to be used in baking, wheat berries can also be eaten whole. They have a nutty flavor and a slightly chewy texture.
Wake up to this high-fiber, satisfying breakfast!
INGREDIENTS | SERVES 6
¼ cup wheat berries
¼ cup long-grain rice
1 cup rolled or Irish-style oats
3½ cups water
Add the wheat berries, rice, oats, and water to a 2- or 4-quart slow cooker. Stir. Cook for 8â10 hours.
Stir before serving.
PER SERVING
Calories: 150 | Fat: 2.5g | Sodium: 0mg | Carbohydrates: 30g | Fiber: 4g | Protein: 5g
Sweet or Savory Breakfast
Oatmeal and other hot breakfast cereals can be served two ways. The most popular is sweetened with a bit of sugar or fruit. An equally tasty way to eat your morning grains is to serve them savory; top the cereal with a small pat of butter and a small sprinkle of salt.
This is an easy but festive dish that would be a perfect addition to brunch.
INGREDIENTS | SERVES 6
1 teaspoon ground cayenne pepper
4 eggs
½ cup shredded low-fat sharp Cheddar
6 ounces baby spinach
1½ cups fat-free evaporated milk
¼ cup diced green onion
2 slices sandwich bread, cubed
Spray a round 4-quart slow cooker with nonstick cooking spray. In a small bowl, whisk the cayenne, eggs, cheese, spinach, evaporated milk, and green onions.
Add the bread cubes in one layer on the bottom of the slow cooker. Pour the egg mixture over the top and cover. Cook for 2â3 hours on high or until the edges begin to pull away from the edge of the insert. Slice and lift out each slice individually.
PER SERVING
Calories: 160 | Fat: 6g | Sodium: 220mg | Carbohydrates: 16g | Fiber: 2g | Protein: 13g
Serve in a large tortilla with your favorite breakfast burrito toppings.
INGREDIENTS | SERVES 4
1¼ pounds lean boneless pork, cubed
12 ounces diced tomatoes with green chiles
1 small onion, diced
1 jalapeño, diced
½ teaspoon ground chipotle
¼ teaspoon cayenne pepper
¼ teaspoon ground jalapeño
2 cloves garlic, minced
Place all ingredients into a 2-quart slow cooker. Stir. Cook on low for 8 hours. Stir before serving.
PER SERVING
Calories: 310 | Fat: 12g | Sodium: 430mg | Carbohydrates: 6g | Fiber: 1g | Protein: 44g
Also called home fries, this home-style dish will serve four as a main dish, or six if part of a hardy breakfast.
INGREDIENTS | SERVES 4
1 teaspoon canola oil
2 strips turkey bacon, diced
1 large onion, thinly sliced
1½ pounds red skin potatoes, thinly sliced
Heat oil in a nonstick skillet. Add bacon, onions, and potatoes. Sauté until just browned. The potatoes should not be fully cooked.
Add mixture to a 2- or 4-quart slow cooker. Cook on low for 3â4 hours or on high for 1½ hours.
PER SERVING
Calories: 170 | Fat: 3g | Sodium: 95mg | Carbohydrates: 31g | Fiber: 3g | Protein: 5g
Cooking rolled oats overnight makes them so creamy they could be served as dessert. Cooking them with fruit is just the icing on the cake.
INGREDIENTS | SERVES 4
2 Bosc pears, cored and thinly sliced
2¼ cups pear cider or water
1½ cups old-fashioned rolled oats
1 tablespoon dark brown sugar
½ teaspoon cinnamon
Place all ingredients in a 4-quart slow cooker. Cook on low overnight (8â9 hours). Stir and serve.
PER SERVING
Calories: 220 | Fat: 2.5g | Sodium: 0mg | Carbohydrates: 43g | Fiber: 7g | Protein: 6g
A Quick Guide to Oatmeal
Oat groats are oats that still have the bran, but the outer husk has been removed. Rolled oats are groats that have been rolled into flat flakes for quick cooking, a process that removes the bran. Scottish oats are oat groats that have been chopped to include the bran. Quick-cooking or instant oats are more processed rolled oats.
This recipe is great for breakfast, and it's a wonderful way to use bread that is slightly stale.
INGREDIENTS | SERVES 8
12 slices whole-meal raisin bread
6 eggs
1 teaspoon vanilla
2 cups fat-free evaporated milk
2 tablespoons dark brown sugar
1 teaspoon cinnamon
¼ teaspoon nutmeg
Spray a 4-quart slow cooker with nonstick spray. Layer the bread in the slow cooker.
In a small bowl, whisk the eggs, vanilla, evaporated milk, brown sugar, cinnamon, and nutmeg. Pour over the bread.
Cover and cook on low for 6â8 hours. Remove the lid and cook uncovered for 30 minutes or until the liquid has evaporated.
PER SERVING
Calories: 230 | Fat: 6g | Sodium: 280mg | Carbohydrates: 32g | Fiber: 2g | Protein: 13g
Take a break from oatmeal and try this fruity quinoa instead!
INGREDIENTS | SERVES 4
1 cup quinoa
2 cups water
½ cup dried mixed berries
1 pear, thinly sliced
1 teaspoon dark brown sugar
½ teaspoon ground ginger
¼ teaspoon cinnamon
1/8 teaspoon cloves
1/8 teaspoon nutmeg
Place all ingredients into a 4-quart slow cooker. Stir. Cook for 2â3 hours or until the quinoa is fully cooked.
PER SERVING
Calories: 250 | Fat: 3g | Sodium: 10mg | Carbohydrates: 51g | Fiber: 5g | Protein: 6g
Add this festive topping to pancakes to make breakfast a real treat!
INGREDIENTS | SERVES 8
3 tart apples, thinly sliced
3 Bosc pears, thinly sliced
¾ cup fresh cranberries
1 tablespoon brown sugar
½ teaspoon ground ginger
½ teaspoon cinnamon
¼ teaspoon nutmeg
¼ teaspoon mace
Place all ingredients into a 2-quart slow cooker. Stir. Cook on low for 2 hours.
PER SERVING
Calories: 70 | Fat: 0g | Sodium: 0mg | Carbohydrates: 19g | Fiber: 4g | Protein: 0g
Crantastic!
Cranberries are a superfood. High in antioxidants and fiber, they are a welcome addition to both sweet and savory dishes. They are also naturally high in pectin, which means they'll thicken any dish.
Try this slimmed-down, no-fuss version of soufflé at your next brunch.
INGREDIENTS | SERVES 8
8 ounces reduced-fat sharp Cheddar, shredded
8 ounces skim-milk mozzarella, shredded
8 slices thin sandwich bread
2 cups fat-free evaporated milk
4 eggs
¼ teaspoon cayenne
Mix the cheeses, and set aside. Tear the bread into large pieces, and set aside. Spray a 4-quart slow cooker with nonstick cooking spray. Alternately layer the cheese and bread in the insert, beginning and ending with bread.
In a small bowl, whisk the evaporated milk, eggs, and cayenne. Pour over the bread and cheese layers. Cook on low for 2â3 hours.
PER SERVING
Calories: 310 | Fat: 16g | Sodium: 390mg | Carbohydrates: 20g | Fiber: 0g | Protein: 25g
Slow cooker breakfasts ensure a hot breakfast even on the busiest of mornings. This high-protein breakfast will see you through until lunch.
INGREDIENTS | SERVES 6
6 eggs
½ teaspoon freshly ground black pepper
¼ teaspoon paprika
1/3 cup shredded sharp Cheddar
4 ounces canned diced green chiles, drained
3 ounces 98% fat-free smoked ham slice, diced
2 slices thin sandwich bread
In a small bowl, whisk the eggs, spices, Cheddar, and chiles. Stir in the ham. Set aside.
Spray a 2-quart slow cooker with nonstick cooking spray. Place the bread in a single layer on the bottom of the insert. Pour the egg mixture on top.
Cook for 7 hours on low. Use a spatula to separate the egg from the sides of the slow cooker. Lift the whole casserole out of the insert. Place it on a cutting board and slice it into six equal slices.
PER SERVING
Calories: 140 | Fat: 8g | Sodium: 410mg | Carbohydrates: 5g | Fiber: <1g | Protein: 11g