Healthy Slow Cooker Cookbook (21 page)

1. Place the salmon skin-side down in an oval 6- to 7-quart slow cooker. Pour the ginger and lime juice over the fish. Arrange the lime and then the onion in single layers over the fish.
   

2. Cook on low for 3–4 hours or until the fish is fully cooked and flaky. Remove the skin before serving.
   

PER SERVING
Calories: 170 | Fat: 7g | Sodium: 50mg | Carbohydrates: 2g | Fiber: 0g | Protein: 23g

Cracked!

Before each use, check your slow cooker for cracks. Even small cracks in the glaze can allow bacteria to grow in the ceramic insert. If there are cracks, replace the insert or the whole slow cooker.

Serve these sweet and hot chops with rice.

1. Place the onion slices on bottom of a 1½- to 2-quart slow cooker. Top with a pineapple slice. Center 1 pork chop over the pineapple slice. Top with a second pineapple slice. Center the second pork chop over the pineapple. Top with the last pineapple slice.
   

2. Add the soy sauce, ginger, and peppers. Cook on low for 8–10 hours.
   

PER SERVING
Calories: 300 | Fat: 10g | Sodium: 1,080mg | Carbohydrates: 17g | Fiber: 2g | Protein: 37g

Substitution Suggestion

If you can't find Thai bird peppers or if you want a dish with less heat, substitute 1 jalapeño. Habanero peppers or Scotch bonnet peppers are quite hot and fruity tasting and would also make good substitutions. A tablespoon of hot sauce could be used in a pinch.

Perfect for a quick weeknight meal, the preparation time is short and the spices get the entire day to flavor the meat.

1. In a small nonstick skillet, sauté the onions, garlic, jalapeño, and chicken until the chicken is cooked through, about 3 minutes. Drain off any grease.
   

2. Add the chicken mixture and the remaining ingredients to a 1½- to 2-quart slow cooker. Stir to incorporate the spices into the meat. Cook for 6–8 hours on low.
   

PER SERVING
Calories: 180 | Fat: 9g | Sodium: 80mg | Carbohydrates: 7g | Fiber: 2g | Protein: 19g

What Is Chipotle?

Chipotle peppers are smoked jalapeño peppers. Their smoky hot flavor is perfect for adding depth and heat to slow-cooked foods. Chipotles are often found as a ground spice or in adobo, a tomato-onion sauce. They are also available as whole, dried peppers.

This is a scaled-down version of the classic dish Forty Cloves of Garlic Chicken.

1. Peel the garlic cloves. Sprinkle the chicken with salt and pepper.
   

2. Place the chicken breast and garlic cloves in a 1½- to 2-quart slow cooker. Cook on low for 6–7 hours.
   

PER SERVING
Calories: 150 | Fat: 7g | Sodium: 190mg | Carbohydrates: 5g | Fiber: 0g | Protein: 16g

Cooking Tip

If you need to cook the chicken longer than the suggested 6–7 hours, add ¼ cup chicken broth to the slow cooker at the beginning of the cooking time. This will help keep the chicken juicy. Alternately, add half an onion.

Pinto beans make a great side dish or vegetarian taco filling.

1. Add all ingredients to a 1½- to 2-quart slow cooker. Stir.
   

2. Cook on low for 8 hours.
   

PER SERVING
Calories: 150 | Fat: 1.5g | Sodium: 440mg | Carbohydrates: 27g | Fiber: 8g | Protein: 8g

The tart apples sweeten over the long cooking time and nearly melt into the pork.

1. Sprinkle salt and pepper on the tenderloin. Place the onion slices on the bottom of a 1½- to 2-quart slow cooker. Add the tenderloin. Place the sage on top of the meat. Top with the diced apples.
   

2. Cover and cook on low for 8–10 hours.
   

PER SERVING
Calories: 300 | Fat: 6g | Sodium: 230mg | Carbohydrates: 25g | Fiber: 5g | Protein: 36g

Pork Tenderloin Tip

Lean, boneless pork tenderloin is often sold in very large packages containing 2 or more tenderloins, with a combined weight that is frequently over 15 pounds. As a result, it can be very expensive. Buy pork tenderloin on sale, and cut the meat into meal-sized portions. Label and freeze the portions until they are needed.

Serve with tomatoes, lettuce, and avocado in large tortillas.

1. Place all ingredients into a 2-quart slow cooker. Stir. Cook on low for 8–10 hours.
   

2. Use a fork to shred all of the contents. Toss to distribute the ingredients evenly.
   

PER SERVING
Calories: 160 | Fat: 4.5g | Sodium: 60mg | Carbohydrates: 5g | Fiber: 1g | Protein: 24g

Try this as an alternative to rice.

Sauté the chorizo and onions in a small nonstick saucepan until the onions are soft. Drain off any excess fat. Add to a 1½- to 2-quart slow cooker along with the quinoa and water. Cover and cook on low for 2 hours. Stir before serving.

PER SERVING
Calories: 300 | Fat: 14g | Sodium: 380mg | Carbohydrates: 31g | Fiber: 3g | Protein: 13g

Quinoa Basics

Although quinoa is treated like a grain, it is actually an edible seed. It is very high in protein and contains a balanced set of essential amino acids, making it a particularly complete source of protein. Quinoa is also high in fiber, iron, and magnesium.

This recipe creates a complete one-pot meal for two.

Place all ingredients except the turkey into a 2-quart slow cooker. Stir to mix the ingredients. Cook on low for 8 hours; stir in the turkey. Cook for an additional 30–60 minutes on high.

PER SERVING
Calories: 110 | Fat: 1.5g | Sodium: 170mg | Carbohydrates: 11g | Fiber: 2g | Protein: 12g

A mixture of mustard and honey keep the pork from drying out during the long cooking time.

1. In a small bowl, mix the mustard and honey. Spread the mixture on the pork tenderloin in an even layer.
   

2. Place into a 2-quart slow cooker. Cook on low for 6 hours.
   

PER SERVING
Calories: 200 | Fat: 6g | Sodium: 630mg | Carbohydrates: 11g | Fiber: 0g | Protein: 25g

This spicy twist on classic stuffed peppers is a great way to use up leftover chicken or turkey breast.

1. Place the peppers on a broiler-safe tray. Broil on high for 2–5 minutes; flip and broil for 2–5 minutes on the other side. Rub each pepper with paper towels to remove the skin. Cut off the tops and cut a slit vertically down the middle of the pepper. Remove the seeds and discard them.
   

2. Heat the oil in a nonstick pan. Sauté the onions, jalapeños, corn, garlic, and meat until the onions are translucent.
   

3. Pour the meat mixture into a medium bowl. Stir in ¾ cup tomatoes. Divide the mixture and fill the peppers. “Close” the peppers by bringing both sides together.
   

4. Pour the remaining tomatoes onto the bottom of an oval 4-quart slow cooker. Top with the peppers. Cover and cook on low for 5 hours. Drizzle the sauce over the peppers prior to serving.
   

PER SERVING
Calories: 370 | Fat: 8g | Sodium: 590mg | Carbohydrates: 52g | Fiber: 14g | Protein: 32g

Suitable for Stuffing

Look for peppers that are plump, round, and not overly wrinkled. Peppers should not be bent over on themselves. You want large peppers for this recipe. Even without cutting them up, it should be clear that there is a large cavity inside.

Étouffée is a spicy, creamy Cajun dish that is always served over rice.

1. Place the butter, Creole seasoning, and flour in a medium nonstick skillet. Cook 1 minute, stirring twice. Add the garlic, onion, celery, and habanero. Sauté until the mixture is golden. Add the water and bring to a boil. Cook, stirring occasionally, until the mixture has thickened.
   

2. Scrape the mixture into a 2-quart slow cooker and add the hot sauce, Worcestershire sauce, tomato, and thyme. Cook on low for 1–2 hours.
   

3. Add the shrimp, parsley, and green onion. Stir. Cook on high for about 20 minutes or until the shrimp is fully cooked. Stir before serving.
   

PER SERVING
Calories: 260 | Fat: 11g | Sodium: 1,240mg | Carbohydrates: 16g | Fiber: 2g | Protein: 25g

This simple Cajun-inspired dish is wonderful when paired with
Stewed Okra
.

1. Heat the oil in a nonstick pan. Sauté the onions, garlic, and jalapeño until softened.
   

2. Place the catfish in a 2-quart slow cooker. Top with remaining ingredients. Cook on low for 2½ hours or until the fish is fully cooked through.
   

PER SERVING
Calories: 300 | Fat: 13g | Sodium: 270mg | Carbohydrates: 17g | Fiber: 4g | Protein: 27g

Homemade Creole Seasoning

In a small bowl, whisk 1 tablespoon each of garlic powder, onion powder, dried oregano, dried basil, and ½ tablespoon each of freshly ground black pepper, white pepper, cayenne, celery seed, and paprika. Store in an airtight container up to 1 year.

Rhubarb adds a tartness that contrasts with the sweetness of the pork.

1. Quickly sear the pork on all sides in a nonstick skillet. Place into a 2-quart slow cooker. Add remaining ingredients. Cook on high for 5 hours.
   

2. Remove the pork from the slow cooker. Shred with a fork. Mash the rhubarb in the slow cooker with a potato masher until smooth. Add the pork back into the slow cooker and stir to distribute the sauce evenly.
   

PER SERVING
Calories: 260 | Fat: 10g | Sodium: 310mg | Carbohydrates: 8g | Fiber: 1g | Protein: 34g

Adobo is the unofficial dish of the Philippines. There are many variations, but they all have a pleasant sour-tart flavor.