Healthy Slow Cooker Cookbook (23 page)

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Authors: Rachel Rappaport

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BOOK: Healthy Slow Cooker Cookbook

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Place all ingredients into a large bowl. Whisk until smooth. Pour into a 4-quart slow cooker. Cook on low for 8 hours, or until the center looks set and does not jiggle.

Chocolate CrÃ¨me BrÃ»lÃ©e

This elegant dessert can be cooking away all through dinner.

INGREDIENTS | SERVES 4

2 cups fat-free evaporated milk

2Â½ tablespoons cocoa

Â½ teaspoon vanilla extract

4 egg yolks

Â½ cup sugar

2 tablespoons brown sugar

In a small bowl, whisk the evaporated milk, cocoa, vanilla, egg yolks, and sugar until the sugar dissolves. Pour the mixture into a small pan and bring it to a boil. Remove the pan from the heat and allow the mixture to cool. Divide it among four 5- to 6-ounce broiler-safe ramekins.
Pour 1â³ of water into the bottom of an oval 6-quart slow cooker. Place the ramekins in the water. Cook on high for 3 hours or until the custard is set.
Sprinkle each CrÃ¨me BrÃ»lÃ©e with Â½ tablespoon brown sugar. Place them under the broiler and broil until the sugar caramelizes.

Vanilla Extract Is Essential

When a recipe calls for vanilla, use real vanilla extract. Although real vanilla extract is more expensive than imitation, the flavor is far superior. Store vanilla extract in a cool, dark place to preserve the flavor.

Chai Pudding

Any tea lover would delight in this creamy tapioca pudding.

INGREDIENTS | SERVES 6

2 chai tea bags

2 cups fat-free evaporated milk

1/3 cup brown sugar

Â½ teaspoon cinnamon

Â½ teaspoon ground star anise

Â½ teaspoon mace

Â½ teaspoon ground cardamom

Â¼ cup small pearl tapioca

1 egg

Steep the tea bags in the evaporated milk for 20 minutes. Discard the bags. Whisk in the sugar, spices, and tapioca.
Pour the mixture into a 2- or 4-quart slow cooker and cook on low for 1Â½ hours. Stir in the egg and continue to cook for 30 minutes.

Vanilla Poached Pears

Slow poaching makes these pears meltingly tender and infuses them with a rich vanilla flavor.

INGREDIENTS | SERVES 4

4 Bosc pears, peeled

1 vanilla bean, split

2 tablespoons vanilla extract

2 cups water

Stand the pears up in a 4-quart oval slow cooker. Add the remaining ingredients. Cook on low for 2 hours or until the pears are tender. Discard all cooking liquid prior to serving.

Caramel Popcorn

The slow cooker provides an easy way to make caramel without a lot of hands-on time. If it is very thick, thin it out with a few tablespoons of water.

INGREDIENTS | SERVES 12

1Â½ cups light brown sugar

2 tablespoons butter, cubed

8 quarts air-popped popcorn

Place the sugar and butter into a 4-quart slow cooker. Cook for 1 hour on high, stirring occasionally, until caramel forms.
Drizzle over popcorn and toss. Serve immediately.

Popcorn Facts

Popcorn is an excellent source of fiber. It is a healthy choice for a snack, especially if it is popped in an air popper without any added fat. Drizzle with a small amount of caramel sauce for a sweet treat or sprinkle with Parmesan for a savory snack.

Summer Berry Slump

A slump is a fruit dessert served with fresh, steamed dumplings.

INGREDIENTS | SERVES 8

4 cups mixed fresh berries

1Â½ tablespoons sugar

1 teaspoon minced fresh ginger

1 cup flour

Â½ teaspoon ground ginger

1 egg

Â¼ cup fat-free evaporated milk

1Â½ tablespoons canola oil

Toss the berries, sugar, and fresh ginger together. Set aside.
Whisk the dry ingredients in a medium bowl. Beat in the egg, evaporated milk, and canola oil until a thick dough forms. Shape into 2â³ dumplings.
Spray a 4-quart slow cooker with cooking spray. Add the berries in an even layer. Drop in the dumplings.
Cook on low for 2 hours.

APPENDIX A
Healthy Slow-Cooking Tips

Here's how to avoid falling into the high-fat, high-calorie slow-cooking trap.

Instead of using creamy, high-fat, high-sodium condensed soups, use fat-free evaporated milk or fat-free, sodium-free stocks.
Leave the skin on potatoes, apples, and pears for extra fiber.
Add dried fruits to hot cereals at the beginning of the cooking time for a burst of flavor and healthful fiber.
Use only lean cuts of meat.
Add beans to a dish for extra protein and fiber.
Use low-sodium versions of canned tomatoes, beans, and chiles.
Remember that brightly colored fruits and vegetables have more vitamins and nutrients than their paler counterparts.
Use nonstick cookware when browning meat to avoid adding extra fat.
Eat fruits and vegetables that are in season whenever possible. Not only will they be cheaper, they will be at the height of their flavor and nutritional value.
Adding just one extra serving of fruits or vegetables to each meal can have enormous health benefits.
Add spices for flavor instead of adding fat.
Use low- or reduced-fat versions of dairy products to “lighten up” meals.
Thoroughly drain the fat off any cooked, browned, or seared meat prior to adding it to the slow cooker.
Poultry skin becomes unappetizingly rubbery when cooked in the slow cooker. Remove it before or after cooking to save calories.

APPENDIX B
How to Make Your Favorite Recipes Lower in Fat

The following are easy substitutions and tips for making meals healthily in the slow cooker without sacrificing flavor.

Choose lean cuts of meat and use only 94 percent lean ground beef, pork, turkey, and chicken.
Remove any visible fat from meats prior to adding them to the slow cooker.
Brown meats and drain off the grease before slow cooking.
Use fat-free evaporated milk instead of heavy cream or whole milk.
Make your own sauces using evaporated milk or broth instead of using canned soup.
Use less butter or oil and more herbs and spices.
Low-fat versions of cream cheese, sour cream, mayonnaise, and cheese work well in the slow cooker.
Sticking is not an issue in the slow cooker, so at least halve the amount of butter or oil in a traditional recipe to convert it to slow cooking.
Use lots of fresh, fiber-rich fruits, vegetables, and legumes to leave you feeling full with little or no fat needed.
Use cooking spray instead of butter or oil to grease the slow cooker insert or skillets.

APPENDIX C
Resources

These lists highlight one-stop spots for health and cookware information.

Health Information

Beefitswhatsfordinner.com

This page contains an informative chart showing the nutritional profile of lean beef and how certain cuts compare to boneless skinless chicken breasts and thighs.

www.3beefitswhatsfordinner.com/leanbeef.aspx