Healthy Slow Cooker Cookbook (22 page)

Place all ingredients in a 2-quart slow cooker. Cook for 6–8 hours. Discard the bay leaves before serving.

PER SERVING
Calories: 150 | Fat: 6g | Sodium: 2,060mg | Carbohydrates: 7g | Fiber: <1g | Protein: 18g

Look for boneless, lean lamb chops to dice for this recipe; it is cheaper and easier than buying a whole leg of lamb.

Place the lamb, garlic, onion, lemon juice, olives, honey, salt, pepper, and turmeric in a 2-quart slow cooker. Top with the sprigs of thyme. Cook on low for 8 hours. Remove sprigs before serving.

PER SERVING
Calories: 280 | Fat: 11g | Sodium: 630mg | Carbohydrates: 13g | Fiber: 2g | Protein: 32g

The flavors of ginger and lime penetrate the meat, so you don't need to eat the skin to get the flavor.

Place the Cornish game hen in a 2-quart slow cooker. In a small bowl, whisk the ginger powder and lime juice. Pour over the hen. Cook on low for 6–7 hours. Discard the skin before serving.

PER SERVING
Calories: 140 | Fat: 3.5g | Sodium: 55mg | Carbohydrates: 5g | Fiber: <1g | Protein: 21g

What Is a Cornish Game Hen?

The Cornish game hen first became available in the United States during the 1960s. Although the hen is often considered a separate kind of poultry, it is actually a small chicken. One large hen is perfect for two people, while a smaller 1- to 2-pound bird would be perfect for one.

Salmon is very moist and tender when cooked in the slow cooker.

1. Place the salmon on the bottom of a 2-quart slow cooker. Pour the water and lemon juice over the fish. Arrange the lemon slices in a single layer on top of the fish. Sprinkle with capers and rosemary.
   

2. Cook on low for 2 hours. Discard lemon slices prior to serving.
   

PER SERVING
Calories: 170 | Fat: 7g | Sodium: 180mg | Carbohydrates: 2g | Fiber: 0g | Protein: 23g

Wake up to the perfect hearty breakfast for a chilly fall morning.

Place all ingredients into a 2-quart slow cooker. Cook on low for 8 hours. Stir prior to serving.

PER SERVING
Calories: 260 | Fat: 3g | Sodium: 0mg | Carbohydrates: 52g | Fiber: 7g | Protein: 6g

Flavorful root vegetables make this filling soup a delicious treat after a long, cold day.

Place all ingredients in a 2-quart slow cooker. Stir. Cook on low for 8 hours.

PER SERVING
Calories: 210 | Fat: 3.5g | Sodium: 610mg | Carbohydrates: 38g | Fiber: 6g | Protein: 10g

Making Sense of Celeriac

Celeriac, also known as celery root or knob celery, is not a type of celery but is similar to celery in flavor. It has an unusually rough and knobby exterior and is about the size of a softball. Celeriac can be used cooked or raw, but it must be peeled before eating.

Slimmed-down comfort food for two. Serve over yolk-free egg noodles.

1. Toss the beef in the flour. Add it to a 2-quart slow cooker. Add the onion, mushrooms, salt, pepper, and garlic.
   

2. Cook on low for 8 hours. Stir in sour cream and serve.
   

PER SERVING
Calories: 310 | Fat: 17g | Sodium: 220mg | Carbohydrates: 12g | Fiber: <1g | Protein: 26g

Salt and Slow Cooking

Salt helps bring out the flavor in both savory and sweet dishes, but be careful when you're slow cooking. Always err on the side of using too little; the long cooking time can intensify the flavor. If a dish needs salt, add it at the end.

In Cuba, picadillo is served with black beans and rice.

1. In a small, nonstick skillet, sauté the beef until cooked through. Break up large pieces with the back of a spoon.
   

2. Add the meat and remaining ingredients to a 2-quart slow cooker. Stir to distribute all ingredients evenly. Cook on low for 6–8 hours. Stir prior to serving.
   

PER SERVING
Calories: 240 | Fat: 10g | Sodium: 810mg | Carbohydrates: 11g | Fiber: <1g | Protein: 26g

Why Use Freshly Ground Pepper?

Freshly ground pepper has a fresher, spicier flavor than ground pepper. To keep it free flowing, ground pepper is often packaged with fillers that can dull the flavor. Whole peppercorns take just seconds to grind in a peppermill.

Couples deserve a good roast dinner just as much as larger families. So enjoy this one without having to eat leftovers for a week.

1. In a small bowl, stir the pepper, fennel seeds, rosemary, salt, and oregano. Rub it into all sides of the meat. Refrigerate for 15 minutes.
   

2. Place the roast in a 2-quart slow cooker. Add the onions, water or stock, and garlic. Cook on low for 8 hours. Remove and slice. Serve topped with the Caramelized Onions. Discard any cooking juices.
   

PER SERVING
Calories: 340 | Fat: 20g | Sodium: 390mg | Carbohydrates: 2g | Fiber: <1g | Protein: 36g

Evaporated milk gives this rice pudding an amazingly creamy texture without the fat of whole milk or cream.

Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 5 hours. Stir before serving.

PER SERVING
Calories: 240 | Fat: 3g | Sodium: 200mg | Carbohydrates: 44g | Fiber: <1g | Protein: 10g

Quick Tip

Rice pudding has a tendency to thicken as it cools. If you want a looser, creamier texture, stir in a bit of water to each bowl before serving. Reheat leftovers for optimum flavor and texture.

The pandowdy gets its name from the dowdy appearance that is achieved by breaking up the crust halfway through the cooking time to allow the juices to soak through.

1. Place the strawberries, ginger, sugar, and cornstarch into a 2-quart slow cooker. Toss to distribute evenly.
   

2. Place the flour, butter, water, and salt into a food processor. Mix until a solid ball of dough forms. Roll it out on a clean surface until it is about ¼″–½″ thick and will completely cover the fruit in the insert.
   

3. Drape the dough over the strawberries. Cover and cook on high for 40 minutes. Remove the lid. Using the tip of a knife, cut the dough into 2″ squares without removing it from the slow cooker. Keep the lid off and continue to cook on high for an additional 40 minutes. Serve hot.
   

PER SERVING
Calories: 230 | Fat: 9g | Sodium: 75mg | Carbohydrates: 34g | Fiber: 4g | Protein: 3g

What's the Difference Between a Betty, a Cobbler, a Pandowdy, and a Slump?

A betty is a baked dish made by alternating layers of spiced, sugared fruit and buttered bread crumbs. A cobbler is a fruit stew in which biscuit dough is dropped onto the fruit before cooking. A pandowdy is a spoon pie with fruit on the bottom and a rolled pie crust on top that is broken up halfway through the cooking time. A slump is a spoon pie as well that includes cooked fruit topped with biscuit dough.

Tapioca pudding is simple in the slow cooker. There's no need to stir!

1. Pour the evaporated milk, tapioca, matcha, and sugar into a 4-quart slow cooker. Whisk until the sugar dissolves. Cook for 1½ hours.
   

2. Stir in the egg. Cook an additional ½ hour on low. Serve warm.
   

PER SERVING
Calories: 170 | Fat: 1g | Sodium: 110mg | Carbohydrates: 32g | Fiber: 0g | Protein: 8g

Tapioca

Tapioca comes in several forms. Large pearl tapioca can be boiled to a chewy texture and served Taiwanese-style in cold drinks. Small pearl tapioca is better used in puddings and desserts. Tapioca starch is also used as a thickener in savory dishes.

Slow cooking makes pineapple meltingly tender. Serve as-is or with vanilla bean frozen yogurt.

Place all ingredients into a 4-quart oval slow cooker. Cook on low for 4 hours or until fork tender. Remove the vanilla bean before serving.

PER SERVING
Calories: 35 | Fat: 0g | Sodium: 0mg | Carbohydrates: 8g | Fiber: <1g | Protein: 0g

Cooking with Vanilla Beans

Vanilla beans have a natural “seam” that can easily be split to release the flavorful seeds inside. After using a vanilla bean, wash it and allow it to dry. Then place it in a container with a few cups of sugar for a few weeks to make vanilla sugar.

Try this with a mix of blackberries, raspberries, golden raspberries, and blueberries. If the berries are very tart, add an extra tablespoon of sugar.

1. Toss the berries, brown sugar, and mint. Set aside.
   

2. Whisk the dry ingredients in a medium bowl. Beat in the egg, evaporated milk, and oil until a thick dough forms.
   

3. Spray a 4-quart slow cooker with cooking spray. Spread the dough along the bottom, taking care to cover the entire bottom with no gaps. Add the berries in an even layer.
   

4. Cook on low for 2 hours.
   

PER SERVING
Calories: 150 | Fat: 3.5g | Sodium: 20mg | Carbohydrates: 27g | Fiber: 3g | Protein: 4g

Keep Your Berries Well

Berries are very fragile. For the best flavor, leave them out at room temperature rather than in the refrigerator. Avoid bruising berries by washing them directly before use. Buy local berries and eat them as soon as possible to avoid spoilage.

This slimmed-down bread pudding is a wonderful way to use up leftover, even slightly stale, challah.

1. Spray a 4-quart slow cooker with cooking spray. Add the bread cubes and dried fruit. Stir.
   

2. In a medium bowl, whisk the evaporated milk, eggs, brown sugar, vanilla, cinnamon, ginger, and nutmeg. Pour over the bread crumbs and dried fruit.
   

3. Cook for 5 hours on low or until the pudding no longer looks liquid.
   

PER SERVING
Calories: 140 | Fat: 2g | Sodium: 150mg | Carbohydrates: 24g | Fiber: <1g | Protein: 7g

Breaking Bread

It is important to cut the bread used for bread pudding into uniform 1″–2″ cubes for maximum absorption and distribution of liquid. Slightly stale bread cuts easily and can be used in bread puddings or stuffing. Bread cubes can even be frozen for future use.

Making cheesecake in the slow cooker might sound odd, but it is actually the perfect appliance for the job. The constant low heat and moist environment keeps it from drying out or cracking, even when using low-fat ingredients.

1. In a small bowl, mix together the graham cracker crumbs and butter. Press into the bottom and sides of a 6″ springform pan.
   

2. In a large bowl, mix the sour cream, cream cheese, sugar, egg, vanilla, flour, lemon juice, and zest until completely smooth. Pour into the springform pan.
   

3. Pour 1″ of water into the bottom of a 6-quart slow cooker. Place a trivet in the bottom of the slow cooker. Place the pan onto the trivet.
   

4. Cook on low for 2 hours. Turn off the slow cooker and let the cheesecake steam for 1 hour and 15 minutes with the lid on. Remove the cheesecake from the slow cooker. Refrigerate 6 hours or overnight before serving.
   

PER SERVING
Calories: 240 | Fat: 12g | Sodium: 150mg | Carbohydrates: 28g | Fiber: 0g | Protein: 5g

Homemade Graham Cracker Crumbs

There is no need to buy packaged graham cracker crumbs, it is easy to make them at home. Break graham crackers into medium-sized pieces. Place them into a food processor. Pulse until fine crumbs form. Store the crumbs in an airtight container.

Pears and cranberries make a sweet-tart base for this homey crumble.

1. Spray a 2-quart slow cooker with nonstick spray. Add the pears, cranberries, and brown sugar. Stir. Cook for 3 hours on high.
   

2. In a small bowl, whisk the butter, oats, flour, cinnamon, nutmeg, and sugar. Sprinkle over the fruit and cook on high for 30 minutes. Remove the lid and cook an additional 10 minutes on high, uncovered.
   

PER SERVING
Calories: 150 | Fat: 4.5g | Sodium: 0mg | Carbohydrates: 26g | Fiber: 4g | Protein: 2g

Appealing Pears

Perhaps the most common variety of pear is the Bartlett. Sweet and juicy, it comes in both red and green variations. Bosc pears are uniformly brown and have a dull skin. Their denser texture makes them perfect for baking or slow cooking.

Fat-free evaporated milk gives this bread pudding a creamy texture, but it has several dozen fewer calories than heavy cream.

1. Spray a 4-quart slow cooker with cooking spray. Add the bread cubes.
   

2. In a medium bowl, whisk the evaporated milk, eggs, brown sugar, cocoa, and vanilla until the sugar and cocoa dissolve. Pour over the bread cubes.
   

3. Cook for 5 hours on low or until the pudding no longer looks liquid.
   

PER SERVING
Calories: 130 | Fat: 2g | Sodium: 170mg | Carbohydrates: 22g | Fiber: 1g | Protein: 7g

Suggested Bread Pudding Variations

Instead of white bread, use a mixture of white and whole wheat. Or add ½ cup coconut to the bread cubes. Or add 1/3 cup raisins or a mixture of dried fruit to the bread cubes. Or scrape a vanilla bean into the milk mixture for extra vanilla flavor.

Apple Brown Betty is an American dessert that dates back to colonial times.

1. Spray a 2-quart slow cooker with nonstick spray. Add the apples, lemon juice, sugar, and spices. Stir. Cook on high 2 hours.
   

2. Preheat oven to 250°F. Spread the bread cubes in a single layer on a baking sheet. Bake until browned, about 8 minutes.
   

3. Sprinkle the toasted bread cubes over the apples. Cook on high for 10 minutes prior to serving.
   

PER SERVING
Calories: 80 | Fat: 0.5g | Sodium: 70mg | Carbohydrates: 18g | Fiber: 2g | Protein: 1g

Lemon Juice

Lemon juice is a cook's best friend. It adds a bright note to most dishes. It is low in calories but high in vitamin C. It can even keep cut apples or pears from turning brown.

Try this over frozen yogurt or ice cream.

1. Place all ingredients in a 1½- to 2-quart slow cooker. Cook on low, stirring occasionally for 2 hours. The sauce will thicken as it cools.
   

2. Refrigerate leftovers. Reheat in the slow cooker for 1 hour on high or on the stovetop until warmed through, about 10 minutes.
   

PER SERVING
| Calories: 60 | Fat: 3g | Sodium: 25mg | Carbohydrates: 7g | Fiber: <1g | Protein: 1g

Orange blossom water is a common Middle Eastern ingredient that adds a fruity, floral note to this custard.