Healthy Slow Cooker Cookbook (10 page)

1. In a large nonstick skillet, heat the oil. Add the pork, onion, chiles, and garlic. Sauté until the pork is no long visibly pink on any side. Drain off any fats or oils and discard them.
   

2. Pour the pork mixture into a 4-quart slow cooker. Add the remaining ingredients. Stir.
   

3. Cook on low for 8–9 hours.
   

PER SERVING
Calories: 190 | Fat: 7g | Sodium: 190mg | Carbohydrates: 14g | Fiber: 4g | Protein: 20g

Using Herbs

As a general rule, 1 tablespoon minced fresh herbs equals 1 teaspoon dried herbs. Fresh herbs can be frozen for future use. Discard dried herbs after 1 year.

This chili is full of summer vegetables. It is also great as a vegetarian chili, simply omit the chicken.

1. Sauté the meat in a nonstick pan until just browned. Add to a 4-quart slow cooker along with the fennel, radishes, celery, carrots, onion, shallot, garlic, habanero, beans, tomato paste, and all spices. Stir.
   

2. Cook on low for 6–7 hours; then stir in the zucchini, tomatoes, and corn. Cook for an additional 30 minutes on high. Stir before serving.
   

PER SERVING
Calories: 200 | Fat: 3.5g | Sodium: 520mg | Carbohydrates: 35g | Fiber: 9g | Protein: 12g

This is a chili for those people who like the idea of chili but who are not fond of spicy food.

1. Brown the turkey in a nonstick skillet. Drain if needed.
   

2. Add the turkey and all of the remaining ingredients to a 4-quart slow cooker. Stir. Cook on low for 7–8 hours. Stir before serving.
   

PER SERVING
Calories: 280 | Fat: 7g | Sodium: 550mg | Carbohydrates: 34g | Fiber: 9g | Protein: 21g

This no-bean chili is similar to dishes entered into firehouse chili cook-offs all over Texas.

1. Quickly brown the beef in a nonstick skillet. Drain off any excess grease.
   

2. Add the meat and all of the remaining ingredients to a 4-quart slow cooker. Cook on low up to 10 hours.
   

PER SERVING
Calories: 260 | Fat: 12g | Sodium: 430mg | Carbohydrates: 12g | Fiber: 3g | Protein: 25g

This chili, inspired by popular Filipino condiments and flavors, is a wonderful change from American-style chili.

1. Sauté the cubed pork in a dry skillet for 5 minutes. Drain off any fat.
   

2. Add the pork and remaining ingredients to a 4-quart slow cooker. Stir. Cook on low for 8 hours. Stir before serving.
   

PER SERVING
Calories: 210 | Fat: 2.5g | Sodium: 70mg | Carbohydrates: 36g | Fiber: 4g | Protein: 14g

All about Banana Sauce

Banana sauce, also known as banana ketchup, is a popular condiment in the Philippines. Despite its similar appearance to tomato ketchup, it contains a mixture of bananas, sugar, vinegar, and spices rather than tomatoes. Banana sauce is found in Filipino-style spaghetti sauce and used on hot dogs, burgers, omelets, French fries, and fish.

Try this over Greek yogurt or pancakes.

1. Place all ingredients into a 3½- to 4-quart slow cooker.
   

2. Cook for 2 hours on low.
   

3. Lightly mash with a potato masher.
   

4. Cook on high, uncovered, for 1 additional hour.
   

PER 2 TABLESPOONS
Calories: 15 | Fat: 0g | Sodium: 0mg | Carbohydrates: 4g | Fiber: 1g | Protein: 0g

Rhubarb Facts

The leaves of the rhubarb plant are toxic, but the stalks are perfectly edible. Despite being a tart vegetable, rhubarb is most often served in sweet dishes where its tartness contrasts with a sweeter ingredient like strawberries.

Try this spicy Georgia barbecue-inspired sauce drizzled over pork or beef sandwiches, meatballs, or in pulled pork.

Place all ingredients into a 1½- or 2-quart slow cooker. Whisk to combine. Cook on low for 2–3 hours. Whisk smooth. Refrigerate any leftover sauce in an airtight container for up to 3 weeks.

PER SERVING
Calories: 5 | Fat: 0g | Sodium: 65mg | Carbohydrates: 1g | Fiber: 0g | Protein: 0g

Don't be discouraged by the anchovies; they simply melt away and add a complex flavor to this spicy, salty, garlicky sauce.

1. Pat the anchovies with a paper towel to remove any excess oil. Heat the olive oil in a large, nonstick skillet and add the anchovies, garlic, and onion. Sauté until the anchovies mostly disappear into the onions, and garlic and the onions are soft.
   

2. Place the onions, anchovies, and garlic into a 4-quart slow cooker. Add the remaining ingredients. Stir to distribute the ingredients evenly. Cook on low for 10–12 hours. If the sauce looks very wet at the end of the cooking time, remove the lid and cook on high for 15–30 minutes before serving.
   

PER SERVING
Calories: 90 | Fat: 3g | Sodium: 580mg | Carbohydrates: 16g | Fiber: 5g | Protein: 4g

What Is Sautéing?

Sautéing is a method of cooking that uses a small amount of fat to cook food in a shallow pan over medium-high heat. The goal is to brown the food while preserving its color, moisture, and flavor.

Serve this spicy sauce over hot pasta.

1. Heat the oil in a nonstick skillet. Sauté the onion, garlic, and red pepper flakes until the onion is soft and translucent.
   

2. Add the onion mixture, tomatoes, parsley, and black pepper to a 4-quart slow cooker. Stir. Cook on low for 2–3 hours.
   

3. Add the shrimp. Stir and cover and cook on high for 15 minutes or until the shrimp is fully cooked.
   

PER SERVING
Calories: 140 | Fat: 2.5g | Sodium: 170mg | Carbohydrates: 11g | Fiber: 3g | Protein: 19g

Slow Cooking with Shrimp

When slow cooking with shrimp, resist the temptation to put the shrimp in at the beginning of the recipe. While it takes longer to overcook foods in the slow cooker, delicate shrimp can go from tender to rubbery very quickly. For most recipes, 20 minutes on high is sufficient cooking time for shrimp.

Try this sauce with egg noodles. Add 8 ounces of dried egg noodles to the slow cooker at the end of the cooking time and cook on high for 15 minutes or until the noodles are tender.

1. Melt the butter in a nonstick skillet. Add the onions and mushrooms and sauté until the onions are soft, about 5 minutes.
   

2. Place the onions and mushrooms into a 4-quart slow cooker. Add the rosemary and stock. Stir. Cook on low for 6–8 hours or on high for 3.
   

PER SERVING
Calories: 100 | Fat: 3.5g | Sodium: 260mg | Carbohydrates: 13g | Fiber: 2g | Protein: 7g

Save Time!
Buy sliced mushrooms. Most stores carry several varieties in the produce section. Crimini and button are popular small mushrooms. Portobello mushrooms are large and meaty enough to use as a meat substitute.

Serve this sauce over rice or in burritos or tacos.

1. Heat the oil in a nonstick pan. Sauté the garlic, onion, tomatillos, and jalapeños until softened.
   

2. Place the mixture into a 4-quart slow cooker. Add the water and stir. Cook on low for 8 hours.
   

PER SERVING
Calories: 50 | Fat: 2g | Sodium: 0mg | Carbohydrates: 8g | Fiber: 2g | Protein: 1g

Use this sauce in pulled pork, as a dipping sauce, over chicken or burgers, or even as a marinade.

1. Place all ingredients into a 2-quart slow cooker. Stir. Cook on low for 6–8 hours.
   

2. Mash the sauce with a potato masher. Store in an airtight container for up to 2 weeks in the refrigerator.
   

PER SERVING
Calories: 20 | Fat: 0g | Sodium: 40mg | Carbohydrates: 5g | Fiber: 0g | Protein: 0g

Using roasted garlic eliminates the need for sautéing, making this recipe a snap to put together.

Defrost the meatballs according to package instructions. Place in a 4-quart slow cooker with the remaining ingredients. Stir. Cook on low for 3–6 hours. Stir before serving.

PER SERVING
Calories: 230 | Fat: 5g | Sodium: 550mg | Carbohydrates: 24g | Fiber: 5g | Protein: 20g

Try this naturally sweet sauce over yogurt, ice cream, pancakes, or waffles.

Place all ingredients into a 2-quart slow cooker and cook on low for 4 hours. If the sauce is very thin, stir in the cornstarch prior to serving. You could also substitute 2 tablespoons triple sec for the water if desired.

PER SERVING
Calories: 20 | Fat: 0g | Sodium: 0mg | Carbohydrates: 5g | Fiber: <1g | Protein: 1g

Grating Ginger

When grating ginger, the stringy fibers should not end up in the finished dish. At the very least, use the finest part of a box grater. A fine zesting grater works well. The best tool is the ceramic ginger grater. Look for it in specialty stores.

Serve this over linguine with a sprinkle of Parmesan.

Place all of the ingredients into a 4-quart slow cooker. Stir. Cook on low for 4–6 hours. Stir before serving.

PER SERVING
Calories: 210 | Fat: 2.5g | Sodium: 70mg | Carbohydrates: 22g | Fiber: <1g | Protein: 26g

Serve this sauce over salmon, asparagus, potatoes, or chicken.

Place all ingredients into a 2- or 4-quart slow cooker. Cook on high, uncovered, for 3 hours or until the sauce reduces by one-third.

PER SERVING
Calories: 50 | Fat: 1.5g | Sodium: 170mg | Carbohydrates: 7g | Fiber: 0g | Protein: 3g

A Peek at Peppercorns

Black peppercorns are the mature fruit of the black pepper plant, which grows in tropical areas. Green peppercorns are the immature fruit of the pepper plant. White peppercorns are mature black peppercorns with the black husks removed. Pink peppercorns are the dried berries of the Brazilian pepper.

A coulis is a thick sauce made from puréed fruits or vegetables. In this recipe, the slow cooking eliminates the need for puréeing because the fruit cooks down enough that straining is unnecessary.

Place all ingredients into a 2-quart slow cooker. Mash gently with a potato masher. Cook on low for 4 hours uncovered. Stir before serving.

PER SERVING
Calories: 35 | Fat: 0g | Sodium: 0mg | Carbohydrates: 8g | Fiber: 3g | Protein: 1g

Taste, Taste, Taste

When using fresh berries, it is important to taste them prior to sweetening. One batch of berries might be tart while the next might be very sweet. Reduce or eliminate extra sugar if using very ripe, sweet berries.

Slow cooking artichokes gives them a velvety texture.

1. Heat the oil in a nonstick skillet. Sauté the artichokes, garlic, and onions until the onions are translucent and most of the liquid has evaporated. Put the mixture into a 4-quart slow cooker. Stir in the capers and crushed tomatoes.
   

2. Cook on high for 4 hours or on low for 8.
   

PER SERVING
Calories: 120 | Fat: 2g | Sodium: 420mg | Carbohydrates: 24g | Fiber: 7g | Protein: 6g

Cleaning Slow Cookers

Do not use very abrasive tools or cleansers on a slow cooker insert. They may scratch the surface, allowing bacteria and food to leach in. Use a soft sponge and baking soda for stubborn stains.

Drizzle this sauce over desserts, breakfast foods, even oatmeal.

Place all ingredients into a 2-quart slow cooker. Lightly mash the berries with the back of a spoon. Cook on low for 2 hours, then uncover and turn on high for ½ hour.

PER SERVING

Calories: 10 | Fat: 0g | Sodium: 0mg | Carbohydrates: 2g | Fiber: 1g | Protein: 0g

Try this creamier version of classic spaghetti sauce over linguine or fettuccini.

1. Heat the olive oil in a medium-sized nonstick skillet. Sauté the onions and garlic until the onions are soft.
   

2. Add the onions and garlic to a 6-quart slow cooker. Add the herbs, evaporated milk, celery, and tomatoes. Stir to distribute the spices. Cook on low for 10–12 hours.