Healthy Slow Cooker Cookbook (4 page)

The outside of some slow cookers can become quite hot. Do not place flammable items or items that may melt near the slow cooker while it is in use. All modern slow cookers have short cords to reduce the risk of tipping over, but it is still important to keep them away from small children and pets. Contents in the slow cooker can be near boiling temperatures and the hot exteriors can cause burns or skin irritation.

Caramelized onions are a great addition to roasts, dips, and sandwiches.

1. Peel and slice the onions in ¼″ slices. Separate them into rings. Thinly slice the butter.
   

2. Place the onions into a 4-quart slow cooker. Scatter butter slices over top of the onions and drizzle with balsamic vinegar. Cover and cook on low for 10 hours.
   

3. If after 10 hours the onions are wet, turn the slow cooker up to high and cook uncovered for an additional 30 minutes or until the liquid evaporates.
   

PER 2 TABLESPOONS
Calories: 35 | Fat: 1g | Sodium: 0mg | Carbohydrates: 6g | Fiber: <1g | Protein: 1g

Storing Caramelized Onions

Store the onions in an airtight container. They will keep up to 2 weeks refrigerated or up to 6 months frozen. If frozen, defrost overnight in the refrigerator before using.

This is a great way to have hot corn on the cob without having to heat up the kitchen during the summer months. After cooking, turn the slow cooker to warm and let everyone help themselves!

Place the corn in the bottom of an oval 4-quart slow cooker. Sprinkle in the salt. Fill the insert with water until the water level is 1″ below the top. Cover and cook for 5 hours on low or 2 on high.

PER SERVING
Calories: 80 | Fat: 1g | Sodium: 210mg | Carbohydrates: 17g | Fiber: 2g | Protein: 3g

Homemade chicken stock is much cheaper and tastier than store-bought.

1. Place the carcass, carrots, celery, onions, parsnips, garlic, and wings into a 6-quart slow cooker.
   

2. Fill the slow cooker with water until it is 2″ below the top. Cover and cook on low for 10 hours.
   

3. Strain into a large container. Discard the solids. Refrigerate the stock overnight.
   

4. The next day, scoop off any fat that has floated to the top. Discard the fat.
   

5. Freeze or refrigerate the broth until ready to use.
   

PER 1 CUP
Calories: 60 | Fat: 1.5g | Sodium: 25mg | Carbohydrates: 10g | Fiber: 2g | Protein: 3g

Stock Options

Any leftover vegetables can be added to stock for extra flavor; fennel fronds, green onions, turnips, and red onion are all good choices. Depending on the recipe that the stock will be used in, adding items like dried chiles, ginger, or galangal root will customize the stock, making it an even better fit for the final product.

Corn bread is the perfect accompaniment to chili or soup.

1. In a medium bowl, whisk together all ingredients except the cooking spray. Spray a 4-quart round slow cooker with nonstick cooking spray.
   

2. Pour the batter into the slow cooker and cook on high for 2 hours. Slice the corn bread and lift out the slices.
   

PER SERVING
Calories: 280 | Fat: 9g | Sodium: 130mg | Carbohydrates: 43g | Fiber: 3g | Protein: 8g

A Bit about Corn Bread

Corn bread is a generic name for quick breads made with cornmeal. In the Northern states, corn bread is generally sweet and made with yellow cornmeal. In the South, corn bread is traditionally unsweetened and made with white cornmeal.

Use this in vegetarian recipes as a substitute for chicken stock or in other recipes as a flavorful alternative to water.

1. Preheat oven to 425°F. Arrange the vegetables and herbs in a 9″ × 13″ baking pan lined with parchment paper. Roast for 30 minutes or until browned.
   

2. Add the vegetables to a 6-quart slow cooker. Add 5 quarts of water and cover. Cook on low for 8–10 hours. Strain the stock, discarding the solids. Freeze or refrigerate the stock until ready to use.
   

PER 1 CUP
Calories: 100 | Fat: 0g | Sodium: 45mg | Carbohydrates: 24g | Fiber: 5g | Protein: 3g

Use moist, tender poached chicken in any recipe that calls for cooked chicken. It is especially good in salads and sandwiches.

1. Place the chicken into an oval 6-quart slow cooker. Arrange the vegetables around the chicken. Add the water. Cook on low for 7–8 hours.
   

2. Remove the skin before eating.
   

PER SERVING
Calories: 330 | Fat: 8g | Sodium: 220mg | Carbohydrates: 3g | Fiber: <1g | Protein: 58g

Quick Chicken Salad

Stir together 2 cups cubed poached chicken breast, 3 tablespoons mayonnaise, ¼ cup diced celery, 1 minced shallot, and ¼ cup dried cranberries. Refrigerate for 1 hour. Serve on multigrain crackers or whole-wheat rolls.

Use this to add a smoky, spicy kick to any recipe that calls for water or any kind of stock.

1. Place all ingredients into a 4-quart slow cooker. Cook on low for 10 hours.
   

2. Strain the liquid through a fine-mesh sieve, and discard the solids. Refrigerate overnight.
   

3. The next day, skim off any fat that has floated to the surface. Refrigerate or freeze the stock until needed.
   

PER 1 CUP
Calories: 90 | Fat: 3.5g | Sodium: 330mg | Carbohydrates: 4g | Fiber: <1g | Protein: 10g

Stock Tips

Homemade stock tastes so much better than anything you can find in a can. However, it can be overwhelming to be faced with 3 or more quarts of stock at one time. Freeze it in recipe-ready quantities such as 2 or 4 cups in freezer bags. Defrost by placing the frozen block of stock in a shallow saucepan and cooking on low until the stock is completely liquid.

Serve these lightly spiced apples as a simple dessert or a breakfast treat.

1. Place the apples in a simple layer on the bottom of a 4- or 6-quart slow cooker. Add the water, cinnamon stick, ginger, and vanilla bean. Cook on low for 6–8 hours or until the apples are tender and easily pierced with a fork.
   

2. Use a slotted spoon to remove the apples from the insert. Discard the cinnamon stick, ginger, vanilla bean, and water. Serve hot.
   

PER SERVING
Calories: 80 | Fat: 0g | Sodium:0mg | Carbohydrates: 20g | Fiber: 4g | Protein: 0g

Baking with Apples

When baking or cooking, choose apples with firm flesh such as Granny Smith, Jonathan, McIntosh, Cortland, Pink Lady, Pip-pin, or Winesap. They will be able to hold up to low cooking times without turning to mush. Leaving the skin on adds fiber.

This version of the steamed bread is a bit fruity and spicy.

1. Grease the empty cans with cooking spray. Place a layer of bamboo skewers on the bottom of an oval 6-quart slow cooker. Place the cans on the skewers.
   

2. In a medium bowl, whisk together the flours, cornmeal, sugar, baking powder, baking soda, cinnamon, cranberries, and ginger. Set the mixture aside. In another bowl, stir together the buttermilk and molasses. Pour into the dry mixture and stir until combined.
   

3. Evenly divide the dough among the three cans. Cover each can with foil; stand the cans inside the slow cooker. Add water until it is halfway up the sides of the cans. Cook on low for 4–5 hours or until a toothpick inserted into the bread comes out clean.
   

4. Carefully remove the cans and allow them to cool for 5 minutes. Then gently tap the cans and remove the bread. Allow the bread to cool on a wire rack. Slice them into 20 slices.
   

PER SERVING
Calories: 70 | Fat: 0.5g | Sodium: 55mg | Carbohydrates: 15g | Fiber: <1g | Protein: 1g

Slow Cooker Shapes

Most slow cookers come in round or oval shapes. Round shapes are great for soups, stews, oatmeal, chili, dips, and many layered dishes. Oval shapes are especially well suited to roasts and bulky dishes that do not fit in the narrower round slow cookers.

Choose artichokes that are all the same size so they will finish cooking at the same time.

1. Place the artichokes stem-side down in an oval 4-quart slow cooker. Pour the water into the bottom of the slow cooker. Add the lemons, lemon juice, and oregano.
   

2. Cook on low for 6 hours or until the leaves are tender.
   

PER SERVING
Calories: 80 | Fat: 0g | Sodium: 150mg | Carbohydrates: 19g | Fiber: 9g | Protein: 5g

Use these poached figs in any recipe that calls for cooked figs or eat as-is.

1. Put all ingredients into a 2-quart slow cooker. Cook on low for 5 hours or until the figs are cooked through and starting to split.
   

2. Remove the figs from the poaching liquid and serve.
   

PER SERVING
Calories: 60 | Fat: 0g | Sodium: 0mg | Carbohydrates: 14g | Fiber: 2g | Protein: 0g

Shopping for Figs

Look for figs that are plump and soft but not squishy. The skin should not be split or oozing. Store figs in the refrigerator or in a cool dark cabinet until ready to use.

Roasted garlic is mellow enough to eat as-is, but it is also great in any recipe that would benefit from a mild garlic flavor.

1. Pour the oil onto the bottom of a 2-quart slow cooker. Place the garlic in a single layer on top.
   

2. Cook 4–6 hours on low or until the garlic is very soft and golden. To serve, simply squeeze the garlic out of the skin.
   

PER 1 TABLESPOON
Calories: 25 | Fat: 1g | Sodium: 0mg | Carbohydrates: 4g | Fiber: 0g | Protein: 1g

Use fish stock in any fish or seafood dish instead of water or chicken stock.

1. Place all ingredients into a 4-quart slow cooker. Cook for 8–10 hours.
   

2. Remove all the solids. Refrigerate overnight. The next day, skim off any foam that has floated to the top. Use, refrigerate, or freeze the stock.
   

PER 1 CUP
Calories: 430 | Fat: 10g | Sodium: 120mg | Carbohydrates: 37g | Fiber: 7g | Protein: 52g