Healthy Slow Cooker Cookbook (6 page)

Although there are many versions of grape leaves served across the Mediterranean, these grape leaves are inspired by Greece.

1. Prepare the grape leaves according to package instructions. Set aside.
   

2. Spray a nonstick skillet with cooking spray. Sauté the meat and shallot until the meat is thoroughly cooked. Drain off any excess fat. Scrape into a bowl and add the rice, dill, ¼ cup of the lemon juice, parsley, mint, fennel, pepper, and salt. Stir to incorporate all ingredients.
   

3. Place a leaf, stem-side up, with the top of the leaf pointing away from you on a clean work surface. Place 1 teaspoon filling in the middle of the leaf. Fold the bottom toward the middle and then fold in the sides. Roll it toward the top to seal. Repeat.
   

4. Place the rolled grape leaves in two or three layers in a 4-quart oval slow cooker. Pour in the water and remaining lemon juice. Cover and cook on low for 4–6 hours. Serve warm or cold.
   

PER SERVING
Calories: 30 | Fat: 1g | Sodium: 20mg | Carbohydrates: 3g | Fiber: <1g | Protein: 3g

Easy Greek-Style Dipping Sauce

In a medium bowl, stir together 1 cup fat-free Greek yogurt and 1 teaspoon each dried oregano, mint, thyme, dill weed, and white pepper. Stir in 3 tablespoons lemon juice. Refrigerate 1 hour before serving. Refrigerate leftovers in an airtight container.

These sweet and sour almonds are a great addition to a cheese platter or appetizer plate.

1. Place all ingredients into a 4-quart oval slow cooker. Cook uncovered on high for 4 hours, stirring every 15 minutes or until all the liquid has evaporated. The almonds will have a syrupy coating.
   

2. Line two cookie sheets with parchment paper. Pour the almonds in a single layer on the baking sheets to cool completely. Store in an airtight container for up to 1 week.
   

PER SERVING
Calories: 150 | Fat: 10g | Sodium: 80mg | Carbohydrates: 14g | Fiber: 2g | Protein: 4g

Healthy Almonds

Botanically speaking, almonds are a seed, not a nut. They are an excellent source of vitamin E and have high levels of monoun-saturated fat, one of the two “good” fats responsible for lowering LDL cholesterol.

Making wings in the slow cooker is not only easy, it is a great way to keep wings warm throughout an entire party or game. Just switch the setting to warm after cooking and the wings will stay hot and sticky.

1. Place the wings into an oval 4-quart slow cooker.
   

2. In a small bowl, whisk the honey, soy sauce, pepper, chili sauce, and garlic powder. Pour over the wings. Toss to coat with sauce.
   

3. Cook for 6–7 hours on low. Stir before serving.
   

PER SERVING
Calories: 340 | Fat: 22g | Sodium: 290mg | Carbohydrates: 8g | Fiber: 0g | Protein: 25g

The World of Chili Sauce

Chili sauce is a smooth, mild red sauce. A mixture of tomato purée and spices, it is most often used as a base for other sauces. Chili-garlic sauce is a mixture of coarsely ground chilies and garlic. It is robustly flavored and used frequently in soups, stir-frys, and dipping sauces.

Green curry paste is used to make traditional Thai curries. You can find this fragrant sauce in Asian markets or in the international section of a supermarket.

1. Place the wings into a 4-quart oval slow cooker.
   

2. In a small bowl, whisk together the curry paste, basil, coconut milk, ginger, and cilantro. Pour the sauce over the wings. Toss the wings to coat.
   

3. Cook on low for 6 hours. Stir prior to serving.
   

PER SERVING
Calories: 320 | Fat: 23g | Sodium: 180mg | Carbohydrates: 1g | Fiber: 0g | Protein: 26g

Caramelized onions give this dip an amazing depth of flavor.

1. Place all ingredients into a 1½- to 2-quart slow cooker.
   

2. Heat on low for 2 hours. Whisk before serving.
   

PER 2 TABLESPOONS
Calories: 30 | Fat: 1.5g | Sodium: 35mg | Carbohydrates: 3g | Fiber: 0g | Protein: 1g

Try this as a sandwich spread or as a dip.

1. Put all ingredients into a 2- to 4-quart slow cooker. Stir. Turn to high and cook 3 hours until soft.
   

2. Uncover and continue to cook on high for 1 hour.
   

PER SERVING
Calories: 130 | Fat: 0g | Sodium: 10mg | Carbohydrates: 34g | Fiber: 2g | Protein: 1g

Cannellini beans make this dip incredibly creamy.

1. Heat the oil in a nonstick skillet. Sauté the habanero, onion, and garlic until soft and fragrant, about 2–3 minutes. Pour into a medium-sized bowl. Add the spices, sour cream, lime juice, and beans. Mash the mixture with a potato masher until the dip looks creamy but with some black and white beans still distinct.
   

2. Scrape into a 1½- to 2-quart slow cooker. Cook on low for 2 hours. Stir before serving.
   

PER SERVING
Calories: 35 | Fat: 1g | Sodium: 120mg | Carbohydrates: 6g | Fiber: 2g | Protein: 2g

Paprika

Hungarian paprika comes in two aptly named varieties: sweet and hot. The spice is used to flavor and, in some cases, color dishes. Spanish paprika is also known as smoked paprika and adds a smoky, spicy note to food.

Try this dip with whole-grain tortilla chips or pita crisps.

1. Heat the oil in a nonstick skillet. Sauté the jalapeño, onion, and garlic until soft and fragrant, about 2–3 minutes. Pour into a medium-sized bowl. Add the spices, lime juice, green hot sauce, sour cream, and beans. Mash with a potato masher until most of the beans are mashed. Stir in the corn.
   

2. Scrape into a 1½–2 quart slow cooker. Cook on low for 2 hours. Stir before serving.
   

PER SERVING
Calories: 35 | Fat: 1g | Sodium: 135mg | Carbohydrates: 7g | Fiber: 2g | Protein: 2g

Black Bean Facts

Black beans are also known as turtle beans. They are an excellent source of cholesterol-lowering fiber. They are also virtually fat free, making them a great addition to dips, chili, and side dishes.

Serve this low-fat dip with pita chips, crackers, a sliced baguette, soft pretzels, or garlic bread.

1. Heat the oil in a nonstick skillet. Add the onions and garlic and sauté until the onions are soft.
   

2. Put the onions, garlic, pepperoni, basil, olives, and tomatoes into a 1½–2 quart slow cooker. Stir to distribute the ingredients evenly. Cook on low for 2 hours or on high for 1 hour.
   

PER SERVING
Calories: 30 | Fat: 1g | Sodium: 135mg | Carbohydrates: 4g | Fiber: 1g | Protein: 1g

Cooking with Smaller Slow Cookers

Small (1½- to 2-quart) slow cookers are great for making meals for two, side dishes, and dips. A cooker with variable settings rather than a dip-only model, where the only settings are on or off, will allow you to cook full meals for two.

Serve this vegetable-rich creamy dip with crisp raw vegetables and pumpernickel pretzels.

1. Place the broccoli, spinach, shallot, jalapeño, Worcestershire sauce, and capers in a food processor. Pulse until the mixture is mostly smooth. Add the yogurt, pepper, and lemon juice. Pulse until smooth.
   

2. Pour into a 1½- or 2-quart slow cooker. Cover and cook on low for 1 hour.
   

PER SERVING
Calories: 20 | Fat: 0g | Sodium: 40mg | Carbohydrates: 4g | Fiber: <1g | Protein: 2g

How to Steam Vegetables

Bring about 1″ of water to boil in a heavy-bottomed pot. Add the vegetables and cook until fork-tender but not soft. Drain and season.

Try this lighter version of the classic dip at your next party. It is great with raw vegetables and pita chips.

1. Heat the oil in a nonstick skillet. Sauté the onions, artichokes, spinach, and red onions until the onions are translucent and the spinach wilts. Drain any extra liquid.
   

2. Place into a 2-quart slow cooker. Stir in sour cream, Worcestershire sauce, salt, pepper, and cheese.
   

3. Cover and cook for 1 hour on low. Stir before serving.
   

PER SERVING
Calories: 35 | Fat: 2g | Sodium: 95mg | Carbohydrates: 3g | Fiber: 1g | Protein: 2g

Cooking with Artichoke Hearts

Frozen artichoke hearts are an affordable way to use artichokes. They are fat free and ready to use. If the hearts are very large, cut them in half for easier eating.

Serve this with pita and fresh vegetables.

1. Pierce the eggplant with a fork. Cook on high in a 4-quart slow cooker for 2 hours.
   

2. Allow to cool. Peel off the skin. Slice it in half and remove the seeds. Discard the skin and seeds.
   

3. Place the pulp in a food processor and add the remaining ingredients. Pulse until smooth.
   

PER SERVING
| Calories: 25 | Fat: 1.5g | Sodium: 0mg | Carbohydrates: 3g | Fiber: 2g | Protein: 1g

Tahini Tips

Tahini is a paste made from ground sesame seeds. The most common tahini uses seeds that have been toasted before they are ground, but “raw” tahini is also available. The two can be used interchangeably in most recipes, but occasionally a recipe will specify one or the other. Look for tahini near the peanut butter, in the health food section, or with the specialty foods in most grocery stores.

Serve this sweet-tart cranberry sauce with a holiday meal; use it as a spread or pour it over ice cream.

Place all ingredients into a 1½- or 2 quart slow cooker. Cook on high for 2½ hours. Stir before serving.

PER SERVING
Calories: 20 | Fat: 0g | Sodium: 0mg | Carbohydrates: 5g | Fiber: 2g | Protein: 0g

This may be the easiest salsa recipe ever, but it tastes so much fresher than jarred salsa.

1. Place all ingredients into a 2-quart slow cooker. Stir. Cook on low for 5 hours.
   

2. Stir and lightly smash the tomatoes before serving, if desired.
   

PER SERVING
Calories: 20 | Fat: 0g | Sodium: 35mg | Carbohydrates: 4g | Fiber: 1g | Protein: 1g

This unusual dip is delicious with sesame pretzels or pita chips.

1. Place the cream cheese, sour cream, green onion, Worcestershire sauce, and Chesapeake Bay seasoning in a food processor. Pulse until smooth and well blended. Add the artichoke hearts and pulse twice.
   

2. Scrape into a medium bowl. Add the shrimp and stir to evenly distribute.
   

3. Scrape into a 2-quart slow cooker. Cook on low 40 minutes. Stir before serving.
   

PER SERVING
Calories: 50 | Fat: 3g | Sodium: 220mg | Carbohydrates: 3g | Fiber: <1g | Protein: 4g

Cooking with Cream Cheese

While reduced-fat cream cheese can be successfully cooked, fat-free cream cheese separates when heated. Do not use fat-free cream cheese unless it is specifically called for. In addition, always use brick cream cheese. Whipped or spreadable cream cheese has additives to make it spread easily that separate during cooking.

This dip is on the table at practically every party held in Baltimore, Maryland, where blue crab is king.

1. In a medium bowl, thoroughly mix together the spices, cream cheese, sour cream, lemon juice, shallot, crab, Worcestershire sauce, and mayonnaise. Scrape into a 2-quart slow cooker.
   

2. Smooth the top of the dip and sprinkle with an even layer of cheese. Cover and cook on low for 45–60 minutes before serving.
   

PER SERVING
Calories: 45 | Fat: 3.5g | Sodium: 200mg | Carbohydrates: 2g | Fiber: 0g | Protein: 2g

Homemade Chesapeake Bay Seasoning

In a small bowl, whisk together 1 table-spoon ground bay leaves, 2 teaspoons celery seed, 1¼ teaspoons dry mustard, 1 teaspoon freshly ground black pepper, ½ teaspoon garlic powder, ½ teaspoon ground nutmeg, ¼ teaspoon ground cloves, ¼ teaspoon ground ginger, ½ tea-spoon paprika, ½ teaspoon ground cayenne, 1/8 teaspoon ground mace, and 1/8 teaspoon ground cardamom. Store in an airtight container up to one year.

Try this on toast or an English muffin.

Place all ingredients into a 2-quart slow cooker. Cook on low for 3 hours, remove the lid, and cook on high for 4 hours.

PER SERVING
Calories: 50 | Fat: 0g | Sodium: 0mg | Carbohydrates: 13g | Fiber: 2g | Protein: 1g