Adams Media - Healthy Slow Cooker: 50 Essential Recipes for Todays Busy Cook

Avon, Massachusetts Believe it or not, its easy to make a healthy meal in the slow cooker. Making simple ingredient substitutions and choosing recipes that are high on flavor, fruits, fiber, vegetables, and lean protein instead of fat are the keys to healthy slow-cooking success. Healthy eating means choosing foods for optimal health. Recipes that use whole grains, fresh fruits and vegetables, lean meats, and fiber-rich legumes go a long way toward promoting a healthy autoimmune system and digestive tract. The trick is to use foods that are high in flavor but not fat. Using fruits, vegetables, and spices to flavor a meal instead of rich sauces is a step in the right direction.

Fresh ingredients like onions, garlic, fennel, celery, carrots, apples, pears, and mangoes add lots of flavor, are low in calories, and are high in fiber. Eating healthily doesnt mean giving up entirely on old favorites, just learning how to prepare them in a new, more wholesome way. There is no reason to use high-sodium and calorific condensed soups when fat-free evaporated milk adds creaminess without the fat. Spices add richness and robust flavor while adding virtually no calories. Very lean cuts of meat will become tender after cooking for hours. Making biscuit and dumpling toppings from scratch saves calories, and these recipes are just as easy as using a mix.

Weve collected 50 of the best recipes to try in your slow cooker. Some recipes are slimmed-down versions of old favorites while others are fresh new ways to consume healthful foods with little effort. Even if youre not a vegetarian, try one of the vegan or vegetarian dishes. You may find a new favorite! The recipes are all so full-flavored that you wont miss the extra fat and calories found in most other slow cooker dishes. Here youll find everything from hearty breakfasts and easy suppers to elegant appetizers and good-enough-for-company dishes to show off at your next party. If youd like to explore healthy slow cooking in more detail, check out The Everything Healthy Slow Cooker Cookbook , available in both print (ISBN 978-1-4405-0231-6) and eBook (ISBN 978-1-4405-0232-3) formats.

Southern-Style Grits Serve with eggs and bacon for a classic Southern breakfast. Refrigerate leftovers in meal-size portions and reheat them throughout the week. Serves 12

Ingredients 1 cups stone-ground grits 4 cups chicken stock or water teaspoon ground black pepper teaspoon salt cup shredded reduced-fat sharp Cheddar Add the grits, stock, pepper, and salt to a 4-quart slow cooker. Stir. Cook on low for 8 hours. Stir the cheese into the grits before serving.

Per Serving Calories: 80 Fat: 0.5 g Protein: 2 g Sodium: 50 mg Fiber: 0.5 g Carbohydrates: 16 g Pear Oatmeal Cooking rolled oats overnight makes them so creamy they could be served as dessert. Cooking them with fruit is just the icing on the cake. Serves 4

Ingredients 2 Bosc pears, cored and thinly sliced 2 cups pear cider or water 1 cups old-fashioned rolled oats 1 tablespoon dark brown sugar teaspoon cinnamon Place all ingredients in a 4-quart slow cooker. Cook on low overnight (89 hours). Stir and serve. Per Serving Calories: 220 Fat: 2.5 g Protein: 6 g Sodium: 0 mg Fiber: 7 g Carbohydrates: 43 g A Quick Guide to Oatmeal Oat groats are oats that still have the bran, but the outer husk has been removed.

Rolled oats are groats that have been rolled into flat flakes for quick cooking, a process that removes the bran. Scottish oats are oat groats that have been chopped to include the bran. Quick-cooking or instant oats are more processed rolled oats. French Toast Casserole This recipe is great for breakfast, and its a wonderful way to use bread that is slightly stale. Serves 8

Ingredients 12 slices whole-meal raisin bread 6 eggs 1 teaspoon vanilla 2 cups fat-free evaporated milk 2 tablespoons dark brown sugar 1 teaspoon cinnamon teaspoon nutmeg

1. Spray a 4-quart slow cooker with nonstick spray. Layer the bread in the slow cooker.
2. In a small bowl, whisk the eggs, vanilla, evaporated milk, brown sugar, cinnamon, and nutmeg.

   Pour over the bread.

3. Cover and cook on low for 68 hours. Remove the lid and cook uncovered for 30 minutes or until the liquid has evaporated.

Per Serving Calories: 230 Fat: 6 g Protein: 13 g Sodium: 280 mg Fiber: 2 g Carbohydrates: 32 g Pineapple Teriyaki Drumsticks Serve this crowd-pleasing favorite as a hearty appetizer. Pair leftovers with steamed rice for a great lunch. Serves 12 Ingredients 12 chicken drumsticks 8 ounces canned pineapple slices in juice cup low-sodium teriyaki sauce 1 teaspoon ground ginger cup hoisin sauce

1. Arrange the drumsticks in a single layer on a broiling pan. Broil for 10 minutes on high, flipping the drumsticks once halfway through the cooking time.
2. Drain the juice from the pineapple into a 4- or 6-quart oval slow cooker. Add the teriyaki sauce, ginger, and hoisin sauce.

   Stir to combine.

3. Cut the pineapple rings in half. Add them to the slow cooker.
4. Add the drumsticks to the slow cooker and stir to combine. Cover and cook on low for 46 hours.

Per Serving Calories: 340 Fat: 20 g Protein: 31 g Sodium: 300 mg Fiber: 0 g Carbohydrates: 6 g Light and Creamy Swedish Meatballs All of the flavor, none of the guilt! Serve leftover meatballs over yolk-free egg noodles. Serves 20 Ingredients 2 thin slices white sandwich bread cup 1% milk 2 pounds 94% lean ground beef or ground chicken 2 cloves garlic, minced 1 egg teaspoon allspice, divided use teaspoon nutmeg, divided use 3 cups Chicken Stock 12 ounces fat-free evaporated milk 1 tablespoon melted butter cup all-purpose flour

1. Preheat oven to 350F. In a shallow saucepan, cook the bread and milk on low until the milk is absorbed, about 1 minute. Place the bread into a large bowl and add the meat, garlic, egg, teaspoon allspice, and teaspoon nutmeg.
2. Mix until all ingredients are evenly distributed.

   Roll into 1 balls. Line two baking sheets with parchment paper. Place the meatballs in a single layer on the baking sheets. Bake for 15 minutes, and then drain on paper towellined plates.

3. Meanwhile, bring the stock, evaporated milk, butter, and remaining nutmeg and allspice to a simmer. Whisk in the flour and continue to whisk until the mixture is slightly thickened. Remove from heat.
4. Place the meatballs into a 4- or 6-quart oval slow cooker.

   Pour the sauce over the meatballs. Cook on low up to 6 hours. Stir gently before serving to distribute the sauce evenly.

Per Serving Calories: 110 Fat: 3.5 g Protein: 13 g Sodium: 125 mg Fiber: 0 g Carbohydrates: 7 g Black and White Bean Dip Cannellini beans make this dip incredibly creamy. Serves 25 Ingredients 1 teaspoon canola oil 1 habanero pepper, seeded and minced 1 small onion, diced 3 cloves garlic, minced teaspoon hot paprika teaspoon cumin cup reduced-fat sour cream 2 tablespoons lime juice 15 ounces canned black beans, drained and rinsed 15 ounces canned cannellini beans, drained and rinsed