Healthy Slow Cooker Cookbook (20 page)

The aroma of this warming cider will fill your whole house!

1. Place the cinnamon sticks, ginger, and cloves into a cheesecloth packet. Place the packet, cider, brown sugar, and nutmeg into a 6-quart slow cooker. Stir until the sugar dissolves.
   

2. Cook on high for 2–3 hours or until very hot. Reduce to low to keep hot until or during serving. Remove packet after cooking if desired.
   

PER SERVING
Calories: 100 | Fat: 0g | Sodium: 20mg | Carbohydrates: 25g | Fiber: 0g | Protein: 0g

How to Make a Cheesecloth Packet

Place the items to be enclosed in the packet on a length of cheesecloth. Cut out a square about three times larger than the area the items take up. Pull all ends toward the middle and tie closed with kitchen twine.

A variety of autumnal vegetables make this pot roast a complete meal in one.

1. Pour the water into an oval 6-quart slow cooker. Add the potatoes, carrots, parsnips, rutabagas, onions, celeriac, and garlic. Stir.
   

2. Add the beef. Sprinkle with salt, paprika, and pepper. Cook on low for 8 hours.
   

3. Remove and slice the beef. Use a slotted spoon to serve the vegetables. Discard the cooking liquid.
   

PER SERVING
Calories: 310 | Fat: 5g | Sodium: 230mg | Carbohydrates: 36g | Fiber: 7g | Protein: 36g

Slightly sweet fennel accents the pork's natural sweetness.

Place the pork into an oval 6- to 7-quart slow cooker. Top with remaining ingredients. Cook on low for 8 hours.

PER SERVING
Calories: 250 | Fat: 7g | Sodium: 260mg | Carbohydrates: 7g | Fiber: 3g | Protein: 39g

This classic sauce is perfect to take to a potluck; it can feed a crowd with minimal cost and effort.

1. Heat the oil in a nonstick pan. Sauté the onions, carrots, garlic, and sausage until the onion is translucent and soft. Drain off any excess fat.
   

2. Place the tomatoes and tomato paste into a 6- to 7-quart slow cooker. Stir in the red pepper flakes and basil. Add the sausage mixture. Cook on low for 8 hours. Stir in the parsley. Serve immediately.
   

PER SERVING
Calories: 170 | Fat: 6g | Sodium: 570mg | Carbohydrates: 16g | Fiber: 4g | Protein: 14g

Broiling the ribs removes most of the fat, but they still get very tender in the slow cooker.

1. Place the ribs on a broiler-safe platter. Broil on high until much of the fat has been rendered. Place in a 6- to 7-quart slow cooker.
   

2. In a small bowl, whisk the brown sugar, chili sauce, rice vinegar, garlic-chili sauce, and shallot. Pour over the ribs. Cook for 8 hours.
   

3. Remove spare ribs from the slow cooker. Place them on a baking sheet in a cold oven to keep warm. Transfer sauce to a small bowl. Drain off fat. Pour over the ribs before serving.
   

PER SERVING
Calories: 410 | Fat: 19g | Sodium: 870mg | Carbohydrates: 13 | Fiber: 0g | Protein: 44g

Slow-cooked turkey is so moist there's no basting required!

1. Arrange the onion slices in a thin layer on the bottom of a 6- to 7-quart slow cooker.
   

2. Make a small slit in the skin of the turkey and spread the thyme between the skin and meat. Smooth the skin back onto the turkey.
   

3. In a small bowl, stir the pepper, salt, parsley, celery flakes, and mustard seed. Rub the spice mixture into the skin of the turkey.
   

4. Place the turkey in the slow cooker on top of the onion layer. Cook for 8 hours. Remove the skin and onions and discard them before serving the turkey.
   

PER SERVING
Calories: 450 | Fat: 19g | Sodium: 520mg | Carbohydrates: 4g | Fiber: 1g | Protein: 60g

Mediterranean flavors abound in this dish. Serve it with an orzo pilaf.

1. Preheat the oven to 350°F. Place the bread and milk in a shallow saucepan. Cook on low until the milk is absorbed, about 1 minute. Place into a large bowl and add the pork, garlic, egg, zest, and pepper.
   

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 towel-lined plates.
   

3. Add the meatballs to a 6- to 7-quart slow cooker. Add the remaining ingredients.
   

4. Cook on low for 6–8 hours.
   

PER SERVING
Calories: 400 | Fat: 28g | Sodium: 340mg | Carbohydrates: 9g | Fiber: <1g | Protein: 25g

Carnitas are delicious wrapped in tortillas. Serve with shredded iceberg lettuce, diced tomatoes, diced onion, and cilantro.

1. Quickly brown the beef in a nonstick skillet. Add to a 4-quart slow cooker.
   

2. In a small bowl, whisk the rest of the ingredients. Pour over the beef. Stir.
   

3. Cook on low for 6 hours, remove the cover, and cook on high for 30 minutes. Stir before serving.
   

PER SERVING
Calories: 140 | Fat: 8g | Sodium: 140mg | Carbohydrates: 3g | Fiber: <1g | Protein: 14g

Juice Citrus with Ease

Here are a few tips to get the most juice out of citrus. Microwave the whole fruit for 20 seconds before juicing. Roll the fruit on the countertop before you squeeze it. After squeezing the fruit the first time, use a knife to slice the membranes and squeeze it again to extract even more juice.

Virtually no hands-on time makes this recipe a breeze.

Place the chicken on the bottom of a 6- to 7-quart slow cooker. Pour the remaining ingredients on top. Cook on low for 5 hours.

PER SERVING
Calories: 180 | Fat: 3.5g | Sodium: 280mg | Carbohydrates: 3g | Fiber: <1g | Protein: 33g

Easy Mornings

Cut up vegetables in the evening and refrigerate them overnight. If cutting and storing meat, place it in a separate container from the vegetables to avoid cross contamination. To save even more time, you can measure out dry spices and leave them in the slow cooker insert overnight.

Osso Bucco is an extremely inexpensive yet chic dish to make. The slow cooker takes a lot of the work out of making this classic dish.

1. In a shallow bowl, mix together the flour and pepper. Dredge the veal shanks in flour. Set aside.
   

2. Heat the oil in a nonstick skillet. Brown the veal shanks on all sides. Drain off all the grease. Drain the veal on paper towel — lined plates, and then place the shanks in a 6- to 7-quart slow cooker.
   

3. Heat the butter in a large pan. Sauté the onions, garlic, and anchovies for 3 minutes. Add the rosemary, thyme, and broth. Bring to a boil. Boil for 5–8 minutes or until the mixture starts to reduce. Pour over the veal shanks. Cook on low for 9 hours.
   

4. Skim off any fat that has risen to the top. Divide the shanks and drizzle each with ¼ cup broth. Discard remaining broth.
   

PER SERVING
Calories: 330 | Fat: 9g | Sodium: 910mg | Carbohydrates: 13g | Fiber: <1g | Protein: 46g

Soaking and the Slow Cooker

If there is food stuck inside your slow cooker's insert, don't be tempted to soak it in the sink overnight. If your slow cooker has an unglazed bottom, it will absorb water, which may lead to cracking. Instead, place the slow cooker on the counter and use a pitcher to fill it with water.

Lean, often overlooked cuts of beef like the tri-tip are perfect for the slow cooker. The long, moisture-rich environment creates tender meat, despite the lack of fat.

1. In a dry skillet, sear each side of the tri-tip. Place in a 6- to 7-quart slow cooker.
   

2. Spray a nonstick pan with cooking spray. Sauté mushrooms and onions until the onions are soft but not browned. Add to the slow cooker, along with the remaining ingredients.
   

3. Cook on low for 6–8 hours or until the meat is falling apart and tender.
   

PER SERVING
Calories: 220 | Fat: 12g | Sodium: 280mg | Carbohydrates: 4g | Fiber: <1g | Protein: 25g

Make Your Own Canadian Steak Seasoning

In a small bowl, stir 2 tablespoons each black pepper, kosher salt, caraway seeds, paprika, granulated garlic, and dehydrated mushrooms. Store in an airtight container. Mix into hamburgers or meatloaf or use as a dry rub on steaks.

This simplified paella is an elegant addition to any dinner party; no specialty paella pan needed!

1. Place the chicken breast, sausage, stock, peas, carrots, rice, onions, saffron, and paprika in a 6- to 7-quart slow cooker. Cook on high for 2 hours.
   

2. Add the shrimp and continue to cook on high for 30 minutes or until the shrimp is fully cooked. Stir prior to serving.
   

PER SERVING
Calories: 440 | Fat: 10g | Sodium: 800mg | Carbohydrates: 52g | Fiber: 3g | Protein: 31g

The slow cooker does all the work in this recipe, creating a healthy yet impressive dish that requires virtually no hands-on time.