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The Skinny SlowCooker Recipe Book.Delicious Recipes Under 300, 400 And 500Calories.

Copyright

Copyright Bell & Mackenzie Publishing2013 All rights reserved. This book or any portion thereof may not bereproduced or used in any manner whatsoever without the express writtenpermission of the publisher.

Introduction

Welcome to The Skinny Slow Cooker Recipe Book: Delicious RecipesUnder 300, 400 and 500 Calories. This collection of easy to prepare and delicious low calorie recipeswill help you make inexpensive, healthy meals for you and your family with theminimum of fuss. During the colder months our bodies naturally crave warm,filling and comforting food which can often result in overeating, weight gainand sluggishness. These delicious recipes use simple and inexpensive freshingredients, are packed full of flavour and goodness, and show that you canenjoy maximum taste with minimum calories.

Each recipe has been tried and tested, and enjoyed time and timeagain and, with 40 delicious recipes to choose from, were sure youll soonagree that Diet can still mean Delicious!

Preparation

All the recipes should take no longer than 10-15 minutes to prepare.Browning the meat will make a difference to the taste of your recipe, but ifyou really dont have the time, dont worry - it will still taste good. There are a number of shortcut ingredients like salsa and taco rubthroughout the book to help with time, but there is also the option with eachrecipe to make these from scratch. All meat and vegetables should be cut into even sized pieces. Meatgenerally cooks faster than vegetables, although root vegetables can takelonger, so make sure everything is bite-sized. All meat should be trimmed of visible fat and the skin removed.

Nutrition

All of the recipes in this collection are balanced low calorie familymeals under 500 calories which should keep you feeling full and help you avoidsnacking in-between meals.

All recipes have serving suggestions; the caloriesnoted are per serving of the recipe ingredients only, so bear that in mind.

Low Cost

Slow cooking is ideal for cheaper meat cuts. The tougher cuts usedin this collection of recipes are transformed into meat which melts-in-your-mouthand helps to keep the costs down. Weve also made sure not to include one-offingredients which are used for a single recipe and never used again. All theherbs and spices listed can be used in multiple recipes throughout the book.

Using Your Slow Cooker: A FewThings

All cooking times are a guide.

Make sure you get to know your ownslow cooker so that you can adjust timings accordingly. A spray of one calorie cooking oil in the cooker - before addingingredients - will help with cleaning or you can buy liners. Be confident with your cooking. Feel free to use substitutes to suityour own taste and dont let a missing herb or spice stop you making a meal -youll almost always be able to find something to replace it. Please give us your feedback If you enjoy any of these recipes wed really appreciate yourfeedback. Reviews help others decide if this is the right book for them so amoment of your time would be appreciated.

Thanks.Click hereto review.

Table of contents

ChickenDishes

Rustic Chicken Stew: Serves 6

Calories per serving: 480 Widely known in Italy as Hunters Stew, this hearty meal has keptthe faith with countless hunters and gatherers over the years. Regionalvariations of this dish are common throughout Italy - this rustic version isone of the most popular. Ingredients 2kg/4lb chickenpieces, skin removed 2 tbsp plain/allpurpose flour 1 onion, chopped 1 red (bell) pepper,sliced 2 cloves garlic,crushed 2 400g/14oz tinschopped tomatoes 1 tsp driedrosemary 1 handful pittedgreen olives 1 tsp anchovypaste 3 bay leaves 500ml/2 cupschicken stock Low cal cookingspray Salt &pepper to taste Method Season the chicken pieces well. Dust with flour and then quicklybrown in a large pan with a little low cal cooking spray. When browned, remove the chicken from the pan and place in theslow cooker with all the other ingredients.

Leave to cook on low for 5-6 hourson high 3-4 hours with the lid tightly shut, or until the chicken is cookedthrough and tender. If you prefer the sauce to be a little thicker continuecooking for about 45min on the high setting with the lid removed.

Simple Chicken Curry: Serves 4

Calories per serving: 223 The mix of spices below is preferable but its fine to substitutewith curry powder if you are in a rush or struggling with store cupboardingredients. Ingredients 500g/1lb 2oz skinlesschicken breasts 1 onion, chopped 1 tbsp tomatopuree/paste 3 cloves garlic,crushed 1 tsp low fat butterspread 1 tbsp freshgrated ginger (or use 1 tsp of ground ginger) 1 tsp garammasala 1 tsp groundcumin 1 tsp turmeric tsp chillipowder or 2 tbsp currypowder 250ml/1 cup fatfree Greek yoghurt 375ml/1 cups passata/sieved tomatoes Salt &pepper to taste Method Combine all the ingredients, except the yoghurt, into the slowcooker. Cook on low for 5-6 hours or on high for 3-4 hours with the lid tightlyshut. Ensure the chicken is cooked through and tender, turn off the heat andstir in the yoghurt.

Serve with green beans and naan bread.

Sweet Asian Chicken: Serves 4

Calories per serving: 256 The honey, soy and orange juice in this dish make it a hit with thekids and adds a little eastern flavor to excite evening meal times. Ingredients 500g/1lb 2ozskinless chicken breasts 2 garlic cloves,crushed 1 onion, chopped 60ml/ cuprunny honey 2 tbsp tomatopuree/paste 4 tbsp light soysauce 2 carrots cutinto batons Pinch crushedchilli 250ml/1 cupfresh orange juice 1 tsp sunflower oil 1 tsp cornstarchdissolved in a little water to form a thick paste Method Combine all the ingredients in a bowl and add to the slow cooker. Cookon low for 5-6 hours or on high for 3-4 hours with the lid tightly shut oruntil the chicken is cooked through and tender. Add a little water duringcooking if needed. Serve with fine egg noodles or rice.

If you want to add a littleextra touch add a garnish of spring onions & sesame seeds.

FallOff The Bone Whole Slow Cooked Chicken: Serves 6

Calories per serving: 446 Whole cooked chicken really comes into its own in the slow cooker.This super simple recipe will give you the heart of a meal which, with leftovers,can last for a few days. Ingredients 2kg/4 lbwhole chicken 2 onions slicedinto rings Dried rub mix of: 1 tsp eachgarlic powder, thyme, paprika & onion powder + pinch salt Method Combine the dried ingredients together and rub really well into thefresh chicken. Place the onions in the bottom of the slow cooker and put the chickenon top. Cook on low for 7-8 hours with the lid tightly shut. Ensure the chickenis cooked through and enjoy the taste of chicken cooked just the way it shouldbe.

Serve with your choice of vegetables, potatoes or salad.

Zingy Lime Chicken: Serves 4

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