Fix-It And Forget-It Cooking Light For Slow Cookers 600 Healthy, Low-Fat Recipes For Your Slow
Transcript of Fix-It And Forget-It Cooking Light For Slow Cookers 600 Healthy, Low-Fat Recipes For Your Slow
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CoverillustrationandillustrationsthroughoutthebookbyCherylBennerFIX-ITANDFORGET-IT®COOKINGLIGHTFORSLOWCOOKERS:REVISED
ANDUPDATED
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TableofContents
WelcometoFix-ItandForget-ItCookingLight,RevisedandUpdatedTipsforUsingYourSlowCooker:aFriendlyYear-RoundAppliance
_________________________
TheMainCoursesChickenandTurkeyMainDishesBeefMainDishesPorkMainDishesBeanandOtherMainDishesSeafoodMainDishes
Soups,Stews,andChilisVegetablesDessertsTheExtras
Appetizers,Snacks,andSpreadsBeveragesBreadsandBreakfastDishes
_________________________
MakingCreamofMushroom/CelerySoupfromScratchEquivalentMeasurementsSubstituteIngredientsAssumptionsaboutIngredients
ThreeHintsIndexAbouttheAuthor
WelcometoFix-ItandForget-ItCookingLight,RevisedandUpdated
Yes,nowyoucanhaveitall:Foodfromyourslowcookerthatisscrumptious,quick,easytoprepare—andlow-fat!
Weworkatportioncontrolhere…You’llnoticethatourservingsizesarequitemodest.Soifyou’dlike
tomanageyourweight,Fix-ItandForget-ItCookingLight,RevisedandUpdatedwillhelpwithportionsandhealthyingredients.
Idealslow-cookersizes…Theidealslow-cookersizegivenwitheachrecipeisjusta
suggestion.Iwentbiginmostcasessothatyouaren’tfacedwithapotthat’srunningover.(Ontheotherhand,beawareofthefactthatyourfoodmaygettoodryifyourpotislessthanhalffull.)
Somerawvegetablesstandupandtakealotofroom.Astheycook,theyquietdownandsinktogether.Sosomerecipeswithanabundanceofuncookedvegetablessuggestalargercookerthanotherrecipeswhichyieldthesamenumberofservings.
Slowcookersaregreatforcarry-inmealsandpot-lucks.Butwhowantsanoverflowingpotinthebackofavehicle?So,again,Itiltedtowardthelargersize.
Cookingtimesdovary…Newslowcookersaregenerallyfasterthanoldones.Ifyourcooker
isrelativelynew,gowiththelesseramountofcookingtimewhenarangeoftimesisgiven.
Markupthiscookbook!Whenyou’vefoundtheperfectcookingtimeforarecipe—writeit
inyourcookbook.Whenyou’vediscoveredtherightsizeslowcookerforarecipe,writethatnexttotherecipe.Andwhenyou’vemadeatastyandcompatiblego-alongforadish,noteitnexttotherecipe.
Personalizethiscookbook—anditwillbeyourcompanioninthekitchenandinyourefforttoeathealthfully.
Calculatingthenutritionalanalyses…Therecipeanalysesarebasedonthelesseramountofaningredient
whenarangeofamountsisgiven.Optionalingredientsarenotincludedintheanalyses.Onlythoseitemsonarecipe’slistof
ingredientsarepartofthatrecipe’sanalysis.(Ifarecipe’sprocedureorNotessuggestservingitwithpastaorpotatoes,forexample,thosefoodsarenotcalculatedintheanalysis.)
Feasthealthfully.Yourfamilyandfriends—yourwaistlineandyourheart—willthankyou!
TipsforUsingYourSlowCooker:AFriendlyYear-RoundAppliance
1.Whattobuy
•Agoodstandardsizeforahouseholdoffourisa4-quartslowcooker.Ifyouoftencookformore,oryouliketopreparesizableroasts,turkeybreasts,orchickenlegsandthighs,you’llwanta6-quartcooker.
Forpartiesorbuffets,a1½-to2-quartsizeworkswellfordipsandsnacks.
•Cookerswhichallowyoutoprogram“On,”thelengthofthecookingtime,and“Off,”areconvenient.Ifyourmodeldoesn’tincludethatfeature,youmightwanttogetadigitalappliancetimer,whichgivesyouthatoption.Makesurethetimerisadequatefortheelectricalflowthatyourcookerdemands.
•Abakinginsert,acookingrack,atemperatureprobe,andaninsulatedcarryingtoteareallusefuladditionsofferedwithsomemodels.Oryoucanbuysomeofthemseparatelybygoingtothemanufacturers’websites.
2.Learntoknowyourslowcooker
•Somenewerslowcookerscookataveryhightemperature.You
cancheckthetemperatureofyourslowcookerthisway:1.Place2quartsofwaterinyourslowcooker.2.Cover.HeatonLow8hours.3.Liftthelid.Immediatelycheckthewatertempwithanaccurate
thermometer.4.Thetemperatureofthewatershouldbe185°F.Ifthetemperature
ishigher,foodsmayovercookandyoushouldreducetheoverallcookingtime.Ifthetemperatureislower,yourfoodswillprobablynotreachasafetemperaturequicklyenough,andthecookershouldbediscarded.
3.Maximizingwhataslowcookerdoesbest
•Slowcookerstendtoworkbestwhenthey’re⅔full.Youmanyneedtoincreasethecookingtimeifyou’veexceededthatamount,orreduceitifyou’veputinlessthanthat.
•Cutthehardveggiesgoingintoyourcookerintochunksofaboutequalsize.Inotherwords,makeyourpotatoandcarrotpiecesaboutthesamesize.Thenthey’llbedonecookingatnearlythesametime.Softerveggies,likebellpeppersandzucchini,cookfaster,sotheydon’tneedtobecutassmall.Butagain,keepthemsimilarinsizetoeachothersotheyfinishtogether.
•Becauserawvegetablesarenotoriouslytoughcustomersinaslowcooker,layerthemoverthebottomandaroundthesidesofthecooker,asmuchaspossible.Thatputstheminmoredirectcontactwiththeheat.
•Thereareconsequencestoliftingthelidonyourslowcookerwhileit’scooking.Tocompensateforthelostheat,youshouldplantoadd15-20minutesofcookingtimeforeachtimethelidwasliftedoff.
Ontheotherhand,moisturegathersinaslowcookerasitworks.
Toallowthattocookoff,ortothickenthecookingjuices,takethelidoffduringthelasthalfhourofcookingtime.
•Useonlytheamountofliquidcalledforinarecipe.Incontrasttoanovenorastovetop,aslowcookertendstodrawjuicesoutoffoodandthenharborit.
Ofcourse,ifyousensethatthefoodinyourcookerisdryingout,orbrowningexcessivelybeforeitfinishescooking,youmaywanttoadd½cupofwarmliquidtothecooker.
•Importantvariablestorememberthatdon’tshowupinrecipes:•Thefulleryourslowcooker,thelongeritwilltakeitscontents
tocook.•Themoredenselypackedthecooker’scontentsare,thelonger
theywilltaketocook.•Thelargerthechunksofmeatorvegetables,themoretimethey
willneedtocook.
4.Debunkingthemyths
•Slowcookersareahandyyear-roundappliance.Theydon’theatupakitcheninwarmweather.Theyallowyoutoescapetothepoolorlakeorlawnorgardens–sowhynotletthemworkforyouwhenit’shotoutdoors.Aslowcookerfixesyourdinnerwhileyou’reatyourchild’ssoccergame,too.
Sodon’tlimititsusefulness.Rememberthedozensofrecipes-beyond-beef-stewinthiscollection!
Onemorething–aslowcookerprovidesawonderfulalternativeifyourovenisfull–nomattertheseason.
•Youcanoverdofoodinaslowcooker.Ifyou’retemptedtostretcharecipe’s6-hourstatedcookingtimeto8or10hours,youmaybedisappointedinyourdinner.Yes,thesecookersworktheirmagic
usingslow,moistheat.Yes,manydishescookalongtime.Buttheseoutfitshavetheirlimits.
Forexample,chickencanovercookinaslowcooker.Especiallyboneless,skinlessbreasts.Butlegsandthighsaren’timmuneeither.Oncetheygopastthefalling-off-the-bonestage,theyarepronetomoveontodeeplydry.
Cookedpastaandsourcreamdobestifaddedlateinthecookingprocess,ideally10minutesbeforetheendofthecookingtimeifthecookerisonhigh;30minutesbeforetheendofthecookingtimeifit’sonlow.
5.Safety
•Aworkingslowcookergetshotontheoutside–andImeantheouterelectricalunitaswellastheinnervessel.Makesurethatcuriousandunsuspectingchildrenoradultsdon’tgrabholdofeitherpart.Useovenmittswhenliftinganypartofahotcooker.
•Topreventaslowcookerfrombubblingover,eitherwhenit’ssittingstillonacounter,orwhenit’stravelingtoacarryindinner,fillthecookeronly⅔full.
Ifyou’regoingtoexceedthatlimit,pulloutyoursecondslowcooker(what–youhaveonlyone?!)anddividethecontentsbetweenthem.
6.Adaptingstovetoporovenrecipesforaslowcooker
•Manystovetopandovenrecipescanbeadaptedforaslowcooker.Ifyouwanttoexperiment,usetheseconversionfactors:
•Low(inaslowcooker)=200°Fapproximately(inanoven).•High(inaslowcooker)=300°Fapproximately(inanoven).•Inaslowcooker,2hoursonLow=1hour,approximately,on
High.
7.Morethanoneslowcooker?!
•Ifyourunthefoodservicesforanactivehousehold,orifyouoftenhaveguests,considerhavingmorethanoneslowcooker.Ifyouowntwodifferentsizes,youcandosidesorappetizersordessertsinthesmallerone.Oryoumaywanttwoofsimilar,orthesame,sizesoyoucandoubletheportionsofyourfavoritedishes.
ChickenandTurkeyMainDishes
One-PotEasyChickenJeanRobinson
Cinnaminson,NJ
Makes6servingsPrep.Time:25minutesCookingTime:6-8hoursIdealslow-cookersize:6-qt.
6-8medium-sizedpotatoes,quartered1-2largeonions,sliced3-5carrots,cubed1tsp.garlicsalt¼tsp.blackpepper5lbs.chicken,skinremoved(quartersorlegsandthighsworkwell)1small
onion,chopped¾tsp.blackpepper2tsp.wholecloves2tsp.garlicsalt1Tbsp.choppedfreshoregano1tsp.driedrosemary½cuplemonjuice
1.Mixtogetherpotatoes,slicedonions,carrots,1tsp.garlicsalt,and¼tsp.blackpepperinbottomofslowcooker.
2.Rinseandpatchickendry.Inbowlmixtogetherchoppedonions,¾tsp.blackpepper,cloves,and2tsp.garlicsalt.Dredgechickeninseasonings.Placeinslowcookerovervegetables.
3.Insmallbowlmixtogetheroregano,rosemary,andlemonjuice.Pouroverchicken.
4.Cover.Cookonlow6-8hours,oruntilvegetablesaresoftandchickenjuicesrunclear.
——PERSERVING——•470calories(200caloriesfromfat)•22gtotalfat(6gsaturated,0gtrans)•215mgcholesterol•1120mgsodium•50gtotalcarbohydrate(7gfiber,7gsugar)•82gprotein•100%DVvitaminA•40%DVvitaminC•10%DVcalcium•30%DViron
Note:Thisisalifesaverwhenthegrandchildrencomeforaweekend.Igettoplay
withthem,anddinneristimedandreadywhenweare.
Useyourslowcookertocookahen,turkey,orroastbeefforuseinsaladsorcasseroles.Themeatcanevenbefrozenwhenyouputitintheslowcooker.SetthecookeronLow,andletthemeatcookallnightwhileyousleep.
JuliaB.Boyd,Memphis,TN
ChickenandSun-DriedTomatoesJoyceShackelfordGreenBay,WI
Makes8servingsPrep.Time:15minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
1Tbsp.oliveoil3lbs.boneless,skinlesschickenbreasts,cutin8servingpieces2garliccloves,
minced½cupwhitewine1½cupsfat-free,low-sodiumchickenstock1tsp.driedbasil½cupchopped,sun-driedtomatoes,cutintoslivers1.Heatoilinskillet.Add
severalpiecesofchickenatatime,butmakesurenottocrowdtheskilletsothechickencanbrownevenly.2.Transferchickentoslowcookerasitfinishesbrowning.3.Addgarlic,wine,chickenstock,andbasiltoskillet.Bringtoaboil.Scrape
upanybitsfromthebottomofthepan.4.Pouroverchicken.Scattertomatoesoverthetop.5.Cover.Cookonlow4-6hours.
——PERSERVING——•320calories(70caloriesfromfat)•8gtotalfat(2gsaturated,0gtrans)
•145mgcholesterol•230mgsodium•2gtotalcarbohydrate(0.5gfiber,1gsugar)•54gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•15%DViron
GreekChickenJudyGovotsusMonrovia,MD
Makes8servingsPrep.Time:20minutesCookingTime:5-10hoursIdealslow-cookersize:6-qt.
6medium-sizedpotatoes,quartered3lbs.chickenpieces,skinremoved2largeonions,quartered1wholebulbgarlic,minced½cupwater3tsp.driedoregano1tsp.salt½tsp.blackpepper1Tbsp.oliveoil
1.Placepotatoesinbottomofslowcooker.Addchicken,onions,andgarlic.2.Insmallbowlmixwaterwithoregano,salt,andpepper.3.Pouroverchickenandpotatoes.Topwithoil.4.Cover.Cookonhigh5-6hoursoronlow9-10hours.
——PERSERVING——•430calories(70caloriesfromfat)
•8gtotalfat(2gsaturated,0gtrans)•145mgcholesterol•430mgsodium•31gtotalcarbohydrate(4gfiber,3gsugar)•56gprotein•0%DVvitaminA•30%DVvitaminC•6%DVcalcium•20%DViron
Twenty-CloveChickenNancySavageFactoryville,PA
Makes6servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
¼cupdrywhitewine2Tbsp.choppeddriedparsley2tsp.driedbasilleaves1tsp.driedoreganopinchofcrushedredpepperflakes20clovesofgarlic(about2bulbs)4celeryribs,chopped6boneless,skinlesschickenbreasthalves1lemon,juiceandzestfreshherbs,optional
1.Combinewine,driedparsley,driedbasil,driedoregano,anddriedredpepperflakesinlargebowl.
2.Addgarlicclovesandcelery.Mixwell.3.Transfergarlicandcelerytoslowcookerwithslottedspoon.4.Addchickentoherbmixtureonepieceatatime.Coatwell.Placechicken
ontopofvegetablesinslowcooker.5.Sprinklelemonjuiceandzestoverchicken.Addanyremainingherb
mixture.6.Cover.Cookonlow5-6hoursoruntilchickenisnolongerpinkincenter.7.Garnishwithfreshherbsifdesired.
——PERSERVING——•170calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•90mgsodium•7gtotalcarbohydrate(2gfiber,1gsugar)•28gprotein•4%DVvitaminA•10%DVvitaminC•6%DVcalcium•10%DViron
Tip:Forbrownedchicken,sautéuncookedbreastsinlargeskilletin1Tbsp.olive
oilovermediumheat.Cookfor5minutesoneachside,oruntilgoldenbrown.Thenproceedwithstepsabove.
LemonChickenJudiManos
WestIslip,NYJoetteDrozKalona,IA
CindyKrestynickGlenLyon,PA
Makes6servingsPrep.Time:15minutesCookingTime:3½-4½hours
Idealslow-cookersize:5-qt.
6boneless,skinlesschickenbreasthalves1tsp.driedoregano½tsp.seasonedsalt¼tsp.blackpepper¼cupwater3Tbsp.lemonjuice2garliccloves,minced2tsp.chickenbouillongranules2tsp.freshparsley,minced
1.Patchickendrywithpapertowels.2.Combineoregano,seasonedsalt,andpepper.Ruboverchicken.3.Brownchickeninanonstickskilletovermediumheat.4.Placechickeninslowcooker.5.Combinewater,lemonjuice,garlic,andbouilloninskillet.Bringtoaboil,
stirringtoloosenbrownedbits.Pouroverchicken.6.Cover.Cookonlow3-4hours.7.Bastechicken.Addparsley.8.Removelidandcook15-30minuteslonger,allowingjuicestothicken
slightly.9.Servechickenandjuicesoverrice.
——PERSERVING——•150calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•320mgsodium•1gtotalcarbohydrate(0gfiber,0gsugar)•27gprotein•2%DVvitaminA•4%DVvitaminC•2%DVcalcium•6%DViron
Tip:
Ifyouwanttomakesurethechickenabsorbstheflavorsofthesauceasfullyaspossible,cutitinto1-inchcubesjustbeforeplacinginslowcooker.
Dill-LemonChickenVeraSchmucker
Goshen,IN
Makes4servingsPrep.Time:15minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
1cupfat-freesourcream
1Tbsp.freshdill,minced1tsp.lemonpepperseasoning1tsp.lemonzest4boneless,skinlesschickenbreasthalves
1.Combinesourcream,dill,lemonpepper,andlemonzestinasmallbowl.Spoonone-fourthofthesourcream-lemon-dillmixtureintobottomofslowcooker.
2.Arrangechickenbreastsontopinasinglelayer.3.Pourremainingsauceoverchicken.Spreadevenly.4.Cover.Cookonlow3-4hoursoruntiljuicesrunclear.
——PERSERVING——•200calories(35caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•80mgcholesterol•230mgsodium•10gtotalcarbohydrate(0gfiber,5gsugar)•30gprotein
•8%DVvitaminA•0%DVvitaminC•10%DVcalcium•6%DViron
Whenusingfreshherbsyoumaywanttoexperimentwiththeamountstouse,becausethestrengthisenhancedintheslowcooker,ratherthanbecomingweaker.
AnnabelleUnternahrer,Shipshewana,IN
“Baked”ChickenEileenEash
Carlsbad,NM
Makes8servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
3lbs.chickenpieces
1cupflour
1tsp.salt½tsp.coarseblackpepper¼tsp.garlicpowder1tsp.Montrealchickenseasoning1Tbsp.parsleyflakes2Tbsp.canolaoil
1cupwater
1.Removeskinfromchicken.Rinse.Patdry.2.Combineremainingingredients,exceptoilandwater,ingood-sizedbowl.3.Tosschickenpieceswithseasonedflourmixture.4.Brownchickenlightlyinskilletinoil.5.Placeinslowcooker.Pourwateraroundtheoutsidewallofthecooker.6.Cover.Cookonlow6-8hours.
——PERSERVING——•350calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•145mgcholesterol•450mgsodium•12gtotalcarbohydrate(0gfiber,0gsugar)•54gprotein•2%DVvitaminA•2%DVvitaminC•4%DVcalcium•15%DViron
Slow-CookerBarbecuedChickenCharlotteShaffer
EastEarl,PA
Makes6servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:3-or4-qt.
1lb.fryingchicken,cutupandskinremoved(organicorfree-range,ifpossible)10¾-oz.cancondensedtomatosoup
¾cuponion,chopped¼cupvinegar
3Tbsp.brownsugar1Tbsp.Worcestershiresauce½tsp.salt¼tsp.driedbasil
1.Placechickeninslowcooker.2.Combineallremainingingredientsandpouroverchicken,makingsurethat
thesauceglazesallthepieces.3.Cover.Cookonlow6-8hours.
——PERSERVING——•170calories(40caloriesfromfat)•4.5totalfat(1gsaturated,0gtrans)•45mgcholesterol•550mgsodium•16gtotalcarbohydrate(0.5gfiber,11gsugar)•17gprotein•6%DVvitaminA•20%DVvitaminC•2%DVcalcium•10%DViron
BarbecuedChickenBreastsJeanneAllen
Rye,CO
Makes8servingsPrep.Time:10minutesCookingTime:3-8hoursIdealslow-cookersize:4-qt.
8boneless,skinlesschickenbreasthalves8-oz.canlow-sodiumtomatosauce8-oz.canwater(usethetomatosaucecanyou’vejustemptied)2Tbsp.brown
sugar
2Tbsp.preparedmustard2Tbsp.Worcestershiresauce¼cupcidervinegar½tsp.salt¼tsp.blackpepperdashofgarlicpowderdashofdriedoregano3Tbsp.onion,chopped
1.Placechickeninslowcookersprayedwithnonfatcookingspray.Overlapchickenaslittleaspossible.
2.Combineremainingingredients.Pouroverchicken.3.Cover.Cookonlow6-8hoursoronhigh3-4hours.4.Tothickenthesauceabit,removethelidduringthelasthourofcooking.
——PERSERVING——•170calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•470mgsodium•7gtotalcarbohydrate(0.5gfiber,5gsugar)•27gprotein•2%DVvitaminA•4%DVvitaminC•2%DVcalcium•8%DViron
ChickenBreastswithRosemaryMarlaFolkertsHolland,OH
Makes4servingsPrep.Time:10minutesCookingTime:3-6hoursIdealslow-cookersize:3-or4-qt.
4boneless,skinlesschickenbreasthalves(4ozs.each)1½tsp.balsamicvinegar
1tsp.mincedgarlic1Tbsp.gratedlemonrind¼tsp.salt⅛tsp.blackpepper½cupdrywhitewine,orreduced-sodiumchickenbroth1tsp.finelychopped
fresh,or½tsp.dried,crumbledrosemaryleaves½cupfreshtomato,diced
1.Placechickenbreastsinslowcooker.2.Mixtogethervinegar,garlic,lemonrind,salt,pepper,andwine.Pourover
chicken.3.Cover.Cookonlow6hoursoronhigh3hours.4.One-halfhourbeforetheendofthecookingtime,stirinrosemaryandfresh
tomato.
——PERSERVING——•170calories(30caloriesfromfat)•3totalfat(1gsaturated,0gtrans)•75mgcholesterol•210mgsodium•3gtotalcarbohydrate(0.5gfiber,1gsugar)•27gprotein•4%DVvitaminA•8%DVvitaminC•2%DVcalcium•6%DViron
SouthwesternChickenJoyceShackelfordGreenBay,WI
Makes6servingsPrep.Time:10minutes
CookingTime:3-8hoursIdealslow-cookersize:6-qt.
215¼-oz.canscorn,drained15-oz.canblackbeans,rinsedanddrained16-oz.jarchunkysalsa,divided6boneless,skinlesschickenbreasthalves
1cuplow-fatshreddedcheddarcheese
1.Combinecorn,blackbeans,and½cupsalsainslowcooker.2.Topwithchicken.Pourremainingsalsaoverchicken.3.Cover.Cookonhigh3-4hoursorlow7-8hours.4.Sprinklewithcheese.Coverandcook5minutesmoreforcheesetomelt.
——PERSERVING——•370calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•75mgcholesterol•1210mgsodium•43gtotalcarbohydrate(7gfiber,7gsugar)•39gprotein•6%DVvitaminA•10%DVvitaminC•15%DVcalcium•20%DViron
Tip:Thisdishgoeswellwithrice.
Slow-CookerTex-MexChickenKimStoltzfusParkesburg,PA
Makes6servingsPrep.Time:15-20minutesCookingTime:2-6hoursIdealslow-cookersize:3½-qt.
1lb.bonelessskinlesschickenbreasts,cutinto¾"-widestrips2Tbsp.drytacoseasoningmix
2Tbsp.flour1greenpepper,cutintostrips1redpepper,cutintostrips
1cupfrozencorn
1½cupschunkysalsa1cupnonfatMexican-stylecheese,shredded
1.Tosschickenwithseasoningandflourinslowcooker.2.Gentlystirinvegetablesandsalsa.3.Cookonlow4-6hours,oronhigh2-3hours,untilchickenandvegetables
arecookedthroughbutarenotdryormushy.4.Stirbeforeserving.5.Servetoppedwithcheese.
——PERSERVING——•170calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•45mgcholesterol•860mgsodium•15gtotalcarbohydrate(3gfiber,5gsugar)•22gprotein•25%DVvitaminA•70%DVvitaminC•30%DVcalcium•6%DViron
Artichoke-TomatoChickenBarbaraJeanFabel
Wausau,WI
Makes4servingsPrep.Time:10minutesCookingTime4-6hoursIdealslow-cookersize:3-qt.
1yellowonion,thinlysliced14-oz.jarmarinatedartichokehearts,drained14-oz.canlow-sodiumpeeledtomatoes6Tbsp.redwinevinegar1tsp.mincedgarlic½tsp.salt½tsp.blackpepper4boneless,skinlesschickenbreasthalves
1.Combineallingredientsexceptchickeninslowcooker.2.Placechickenincooker,pushingdownintovegetablesandsauceuntilit’sas
coveredaspossible.3.Cover.Cookonlow4-6hours.4.Serveoverrice.
——PERSERVING——•270calories(80caloriesfromfat)•8gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•900mgsodium•18gtotalcarbohydrate(4gfiber,4gsugar)•31gprotein•4%DVvitaminA•30%DVvitaminC•6%DVcalcium•6%DViron
ChickenandApplesJeanButzerBatavia,NY
Makes6servingsPrep.Time:20minutesCookingTime:7-8hoursIdealslow-cookersize:5-or6-qt.
6-oz.canfrozenorangeconcentrate,thawed½tspdriedmarjoramleavesdashgroundnutmegdashgarlicpowder1onion,chopped6skinless,bonelesschickenbreasthalves3GrannySmithapples,coredandsliced¼cupwater2Tbsp.cornstarch
1.Inasmallbowl,combineorangejuiceconcentrate,marjoram,nutmeg,andgarlicpowder.
2.Placeonionsinbottomofslowcooker.3.Dipeachchickenbreastintotheorangemixturetocoat.Thenplaceinslow
cookeroveronions.4.Pouranyremainingorangejuiceconcentratemixtureoverthechicken.5.Cover.Cookonlow6-7hours.6.Addapplesandcookonlow1hourlonger.7.Removechicken,apples,andonionstoaservingplatter.8.Pourthesaucethatremainsintoamediumsaucepan.9.Mixtogetherwaterandcornstarch.Stirintothejuices.10.Cookovermediumheat,stirringconstantlyuntilthesauceisthickand
bubbly.11.Servethesauceoverthechicken.
——PERSERVING——
•240calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•65mgsodium•24gtotalcarbohydrate(2gfiber,19gsugar)•28gprotein•2%DVvitaminA•20%DVvitaminC•4%DVcalcium•6%DViron
Tip:Youcanalsothickenthesaucebyaddingcornstarchandwatermixturetothe
sauceintheslowcooker.Cookonhigh10-15minutesuntilthickened.
Cran-AppleChickenJoyceShackellordGreenBay,WI
Makes6servingsPrep.Time:10minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
6boneless,skinlesschickenbreasthalves1cupfreshorfrozencranberries1greenapple,peeled,cored,andsliced1Tbsp.brownsugar1cupunsweetenedapplejuiceorcider1.Placechickeninslowcooker.
2.Sprinklewithcranberriesandapples.3.Mixbrownsugarandapplejuice.Pouroverchickenandfruit.4.Cover.Cookonlow6-8hours.
——PERSERVING——•190calories(30caloriesfromfat)
•3gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•65mgsodium•13gtotalcarbohydrate(2gfiber,11gsugar)•27gprotein•0%DVvitaminA•20%DVvitaminC•2%DVcalcium•6%DViron
Sweet’n’SourChickenOverRiceCarolEberly
Harrisonburg,VA
Makes6servingsPrep.Time:10-15minutesCookingTime:6½-7½hoursIdealslow-cookersize:5qt.
1lb.babycarrots1mediumonion,cutintowedges6boneless,skinlesschickenbreasthalves20-oz.canunsweetenedpineapplechunks⅓cupbrownsugar1Tbsp.low-sodiumsoysauce2tsp.chickenbouillongranules½tsp.salt½tsp.groundginger¼tsp.garlicpowder3Tbsp.cornstarch¼cupwater
3cupscookedlong-grainenrichedrice
1.Layercarrotsandonioninslowcooker.Topwithchicken.2.Drainpineapple,reservingjuice.Placepineapplechunksoverchicken.3.Mixtogetherpineapplejuice,brownsugar,soysauce,chickenbouillon,salt,
ginger,andgarlic.Pourovertop.4.Cookonlow6-7hours.5.Combinecornstarchandwater.Graduallystirintoslowcooker.6.Cook30minuteslongeroruntilsauceisthickened.7.Serveoverrice.
——PERSERVING——•330calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•35mgcholesterol•760mgsodium•59gtotalcarbohydrate(3gfiber,29gsugar)•17gprotein•200%DVvitaminA•20%DVvitaminC•4%DVcalcium•15%DViron
HawaiianChickenLeonaM.SlabaughAppleCreek,OH
Makes6-8servingsPrep.Time:30minutesCookingTime:3-8hoursIdealslow-cookersize:3-to5-qt.
3lbs.boneless,skinlesschickenbreasthalves16-oz.canpineappleslices,drained15-oz.canmandarinoranges,drained2Tbsp.cornstarch3Tbsp.brownsugar,packed
2Tbsp.lemonjuice¼tsp.salt¼tsp.groundginger
1.Arrangechickeninslowcooker.2.Mixremainingingredientstogetherinamediumbowl.3.Spoonoverchickenevenly.4.Cover.Cookonlow6-8hoursoronhigh3hours,oruntilmeatistender
butnotdry.
——PERSERVING——•240calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•95mgcholesterol•160mgsodium•14gtotalcarbohydrate(1gfiber,11gsugar)•35gprotein•10%DVvitaminA•25%DVvitaminC•2%DVcalcium•8%DViron
Sweet’n’SourChickenOverPotatoesDorothyVanDeestMemphis,TN
Makes8servingsPrep.Time:20-30minutesCookingTime:4-6hoursIdealslow-cookersize:5-qt.
3medium-sizedpotatoes,peeledandslicedthin4wholechickenbreasts,skinnedandhalved
1cuporangejuice
2Tbsp.brownsugar1tsp.driedbasil¼tsp.nutmeg2Tbsp.cidervinegardriedparsleyflakes17-oz.canpineapplechunksinwater,drainedchoppedfreshparsley
1.Placeslicedpotatoesinslowcooker.Arrangechickenbreastsoverpotatoes.2.Combineorangejuice,brownsugar,basil,nutmeg,andvinegar.Pourover
chicken.3.Sprinkledriedparsleyflakesoverchicken.4.Coverandcookonlow4-6hours.5.Removechickenbreastsandpotatoesfromsauceandarrangeonawarm
platter.6.Addpineapplechunkstosauceremaininginslowcooker.Cookonhigh
untiltheyareatservingtemperature.7.Poursauceoverchickenandpotatoes.Garnishwithchoppedparsley.
——PERSERVING——•180calories(15caloriesfromfat)•1.5totalfat(0gsaturated,0gtrans)•35mgcholesterol•40mgsodium•25gtotalcarbohydrate(3gfiber,10gsugar)•15gprotein•8%DVvitaminA•30%DVvitaminC•2%DVcalcium•8%DViron
OrangeChickenLegQuarters
KimberlyJensenBailey,CO
Makes8servingsPrep.Time:25-30minutesCookingTime:5¼-6¼Idealslow-cookersize:5-to6-qt.
4chickendrumsticks,skinremoved4chickenthighs,skinremoved1cupstripsofgreenandredbellpeppers½cupfat-free,low-sodiumchickenbroth½cuppreparedorangejuice½cupketchup2Tbsp.soysauce1Tbsp.lightmolasses1Tbsp.preparedmustard½tsp.garlicsalt11-oz.canmandarinoranges2tsp.cornstarch
1cupfrozenpeas
2greenonions,sliced
1.Placechickeninslowcooker.Topwithpepperstrips.2.Combinebroth,juice,ketchup,soysauce,molasses,mustard,andgarlicsalt.
Pouroverchicken.3.Cover.Cookonlow5-6hours.4.Removechickenandvegetablesfromslowcooker.Keepwarm.5.Measureout1cupofcookingsauce.Putinsaucepanandbringtoboil.6.Drainoranges,reserving1Tbsp.juice.Stircornstarchintoreservedjuice.
Addtoboilingsauceinpan.7.Addpeastosauceandcook,stirringcontinually2-3minutes,untilsauce
thickensandpeasarewarm.Stirinoranges.8.Arrangechickenpiecesonplatterofcookedwhiterice,friedcellophane
noodles,orlomeinnoodles.Pourorangesauceoverchickenandriceornoodles.
Topwithslicedgreenonions.
——PERSERVING——•170calories(40caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•45mgcholesterol•520mgsodium•18gtotalcarbohydrate(2gfiber,11gsugar)•16gprotein•10%DVvitaminA•30%DVvitaminC•4%DVcalcium•10%DViron
CompanyChickenJeanneAllen
Rye,CO
Makes6servingsPrep.Time:15-20minutesCookingTime:3-8hoursIdealslow-cookersize:6-qt.
1envelopeliquidButterBudmix
6boneless,skinlesschickenbreasthalves
6fat-freemozzarellacheeseslices
10¾-oz.cancreamofmushroomsoup¼cupwater6-oz.packagestuffingmix
1.PrepareliquidButterBudmixaccordingtopackagedirections.2.Placechickenbreastsinslowcookersprayedwithnonfatcookingspray.3.Topeachbreastwithasliceofcheese.4.Combinesoupandwater.Pouroverchicken.5.Tossthestuffingmix,itsseasoningpacket,andpreparedButterBuds
together.Sprinkleoverchickenbreasts.6.Cover.Cookonlow6-8hoursoronhigh3-4hours.
——PERSERVING——•350calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•80mgcholesterol•1310mgsodium•30gtotalcarbohydrate(1gfiber,3gsugar)•39gprotein•0%DVvitaminA•0%DVvitaminC•45%DVcalcium•10%DViron
Tip:Foradditionalseasoning,add1tsp.driedsagetoStep5.
SpicyItalianChickenIleneBontragerArlington,KS
Makes6servingsPrep.Time:20minutesCookingTime:4¼-5¼hoursIdealslow-cookersize:5-qt.
1medium-sizedonion,chopped½cupfat-freeItaliandressing
½cupwater¼tsp.salt½tsp.garlicpowder1tsp.chilipowder½tsp.paprika¼tsp.blackpepper6boneless,skinlesschickenbreasthalves2Tbsp.cornstarch2Tbsp.coldwater
1.Spraytheinsideoftheslowcookerwithnonfatcookingspray.Combineallingredientsexceptchicken,cornstarch,and2Tbsp.coldwaterinslowcooker.
2.Addchicken.Turntocoat.3.Cover.Cookonlow4-5hours.4.Removechickenandkeepwarm.5.Inasaucepan,combinecornstarchandcoldwater.6.Addcookingjuicesgradually.Stirandbringtoaboiluntilthickened.7.Placechickenovernoodlesorrice.Topwithsauce.
——PERSERVING——•180calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•550mgsodium•7gtotalcarbohydrate(0.5gfiber,3gsugar)•27gprotein•2%DVvitaminA•0%DVvitaminC•2%DVcalcium•6%DViron
Tip:TheflavorofthechickenimprovesifyoumarinateitintheItaliandressingfor
afewhoursbeforecooking.
SuperEasyChickenMarySeielstad
Sparks,NV
Makes4servingsPrep.Time:5minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
4boneless,skinlesschickenbreasthalves1pkg.dryItaliandressingmix1cupwarmwaterorchickenstock1.Placechickeninslowcooker.Sprinkle
withdressingmix.Pourwateraroundchicken.2.Cover.Cookonlow5-6hours,oruntiljuicesrunclear.
——PERSERVING——•160calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•650mgsodium•6gtotalcarbohydrate(0gfiber,4gsugar)•27gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•6%DViron
ChickenandVeggieBakeSaraPuskar
Abingdon,MD
Makes8servingsPrep.Time:15minutesCookingTime:4-8hoursIdealslow-cookersize:4-qt.
8boneless,skinlesschickenbreasthalvesblackpeppertotaste1tsp.garlicpowder16-oz.bottlefat-freeItaliansaladdressing,divided215-oz.canswholepotatoes,drained1lb.frozenItalianveggies,orgreenbeans8-oz.canwaterchestnuts,optional
1.Sprinklechickenwithpepperandgarlicpowder.2.Putchickeninbottomofslowcooker.Pourhalfofsaladdressingovermeat,
makingsurethatallpiecesareglazed.3.Addpotatoes,vegetables,andwaterchestnuts.Pourremainingsalad
dressingover,againmakingsurethatthevegetablesarealllightlycoated.4.Cover.Cookonhigh4hoursoronlow7-8hours.
——PERSERVING——•200calories(35caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•480mgsodium•12gtotalcarbohydrate(3gfiber,2gsugar)•29gprotein•50%DVvitaminA•4%DVvitaminC•4%DVcalcium•10%DViron
ChickenItalianoMaryC.CaseyScranton,PA
Makes6servingsPrep.Time:15-20minutesCookingTime:3½-6hoursIdealslow-cookersize:4-qt.
2largewholeboneless,skinlesschickenbreasts,eachcutin3pieces¾tsp.salt¼tsp.blackpepper½tsp.driedoregano½tsp.driedbasil
2bayleaves
26-oz.jarlow-sodiummeatlessspaghettisauce
1.Placechickeninbottomofslowcooker.2.Sprinkleseasoningsoverchicken.3.Poursauceoverseasonedmeat,stirringtobesurechickeniscompletely
covered.4.Cover.Cookonlow6hoursoronhigh3½-4hours.5.Serveoverpasta.
——PERSERVING——•120calories(30caloriesfromfat)•3.5gtotalfat(0gsaturated,0gtrans)•25mgcholesterol•820mgsodium•10gtotalcarbohydrate(2gfiber,5gsugar)•11gprotein•10%DVvitaminA•6%DVvitaminC•4%DVcalcium•6%DViron
Variation:Youmaysubstitute21-lb.cansofdicedtomatoes,undrained,forthespaghetti
sauce.Oruse2cupsdicedfreshtomatoesand1-lb.cancrushedtomatoesforthespaghettisauce.
Slow-CookedItalianChickenDorothyVanDeest
Memphis,TN
Makes8servingsPrep.Time:15minutesCookingTime:6½-8½hoursIdealslow-cookersize:5qt.
3lbs.boneless,skinlesschickenbreastpieces1pkg.dryItaliandressingmix10¾-oz.can98%fat-freecreamofmushroomsoup4-oz.canmushrooms,drained8ozs.fat-freesourcreamorfat-freeplainyogurt1.Placechickeninslow
cooker.2.MixtogetherItaliandressingmix,soup,andmushrooms.Stirintochicken.3.Cookonlow6-8hours.4.Withaslottedspoon,liftchickenoutofcooker.Placeinacovereddishand
keepwarm.Combinecookingjuiceswithsourcreamoryogurtinslowcooker.Coverandheatuntilwarmedthrough,about15minutes.
5.Whenreadytoserve,placechickenonbedofriceornoodlesandpoursauceovertop.
——PERSERVING——•340calories(70caloriesfromfat)•7totalfat(2.5gsaturated,0gtrans)•150mgcholesterol•750mgsodium•11gtotalcarbohydrate(0gfiber,4gsugar)•55gprotein•4%DVvitaminA•0%DVvitaminC•8%DVcalcium•10%DViron
ZestyChickenBreastsBarbYoderAngola,IN
Makes6servingsPrep.Time:20minutesCookingTime:3-8hoursIdealslow-cookersize:4-qt.
6chickenbreasthalves
214½-oz.cansdicedtomatoes,undrained1smallcanjalapeños,slicedanddrained,optional¼cupreduced-fat,creamypeanutbutter2Tbsp.freshcilantro,chopped,optional
1.Removeskinfromchicken,butleavebonein.2.Mixallingredients,exceptchickeninmedium-sizedbowl.3.Pourone-thirdofsauceinbottomofslowcookersprayedwithnonfat
cookingspray.Placechickenontop.4.Pourremainingsauceoverchicken.5.Cover.Cookonhigh3-4hoursoronlow6-8hours.6.Removefromslowcookergently.Chickenwillbeverytenderandwillfall
offthebones.
——PERSERVING——•230calories(60caloriesfromfat)•7gtotalfat(1.5gsaturated,0gtrans)•75mgcholesterol•650mgsodium•11gtotalcarbohydrate(4gfiber,5gsugar)•31gprotein•8%DVvitaminA•10%DVvitaminC•10%DVcalcium•8%DViron
ParmesanChickenKarenWaggoner
Joplin,MO
Makes8servingsPrep.Time:15minutesCookingTime:4-4½hoursIdealslow-cookersize:4-or5-qt.
8boneless,skinlesschickenbreasthalves(about2lbs.)½cupwater
1cupfat-freemayonnaise
½cupgratedfat-freeParmesancheese2tsp.driedoregano¼tsp.blackpepper¼tsp.paprika
1.Placechickenandwaterinslowcooker.2.Cover.Cookonhigh2hours.3.Mixremainingingredients.Spreadoverchicken.4.Cover.Cookonhigh2-2½hours.
——PERSERVING——•180calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•400mgsodium•4gtotalcarbohydrate(0.5gfiber,2gsugar)•28gprotein•2%DVvitaminA•0%DVvitaminC•8%DVcalcium•6%DViron
BakedChickenBreastsNadineL.Martinitz
Salina,KS
Makes6servingsPrep.Time:20minutesCookingTime:4-10hoursIdealslow-cookersize:4-or5-qt.
3wholechickenbreasts,skinremovedandhalved10¾-oz.canlow-sodiumcondensedcreamofchickensoup½cupcooking
sherry4-oz.canslicedmushrooms,drained1tsp.Worcestershiresauce1tsp.driedtarragonleavesordriedrosemary¼tsp.garlicpowder
1.Rinsechickenbreastsandpatdry.Placeinslowcooker.2.Combineremainingingredientsandpouroverchickenbreasts,makingsure
thatallpiecesareglazedwiththesauce.3.Coverandcookonlow8-10hoursoronhigh4-5hours.4.Serveovermashedpotatoesornoodles.
——PERSERVING——•340calories(70caloriesfromfat)•7totalfat(2.5gsaturated,0gtrans)•150mgcholesterol•750mgsodium•11gtotalcarbohydrate(0gfiber,4gsugar)•55gprotein•4%DVvitaminA•0%DVvitaminC•8%DVcalcium•10%DViron
Chicken“Delite”RoseHankins
Stevensville,MD
Makes8servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
8boneless,skinlesschickenbreasthalves1cuponion,chopped½cupcelery,chopped2chickenbouilloncubes2cupswater
2cupssteamedrice
¼cupfreshparsley
1.Combineallingredientsexceptriceandfreshparsleyinslowcooker.2.Cover.Cookonlow6-8hours.3.Addsteamedriceandparsley,stir,andcookfor10moreminutes.
——PERSERVING——•30calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•35mgcholesterol•340mgsodium•14gtotalcarbohydrate(0.5gfiber,2gsugar)•15gprotein•2%DVvitaminA•2%DVvitaminC•2%DVcalcium•6%DViron
Variation:Youcansubstitutebrownriceorpastainplaceofthesteamedrice.
ChickenDeliciousJaniceCristQuinter,KS
Makes12servingsPrep.Time:20minutesCookingTime:8-10hoursIdealslow-cookersize:6-qt.
12boneless,skinlesschickenbreasthalves¼cuplemonjuice1tsp.salt½tsp.blackpepper¼tsp.celerysalt¼tsp.paprika10¾-oz.canfat-free,low-sodiumcreamofmushroomsoup10¾-oz.canfat-
free,low-sodiumcreamofcelerysoup⅓cupdrysherry,orwhitewinegratedfat-free,low-sodiumParmesancheese
1.Mixtogetherlemonjuice,salt,blackpepper,celerysalt,andpaprikainmedium-sizedbowl.Stirinmushroomandcelerysoupsandsherryorwine.
2.Dipeachchickenbreasthalfinseasonedsoupmixture,thenplacechickenpiecesinslowcooker.
3.Whenallchickenisincooker,pourremainingsoupmixtureoverchicken.Sprinklewithcheese.
4.Cover.Cookonlow8-10hours.5.Servewithrice.
——PERSERVING——•160calories(35caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol
•470mgsodium•2gtotalcarbohydrate(0gfiber,0gsugar)•27gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•6%DViron
CreamySlow-CookerChickenSaraHarterFredetteWilliamsburg,MA
Makes6servingsPrep.Time:10minutesCookingTime:6¼-8¼hoursIdealslow-cookersize:4-qt.
6boneless,skinlesschickenbreasthalves10¾-oz.canfat-free,low-sodiumcreamofmushroomsoup1pkg.low-
sodiumdrymushroomsoupmix¼-½cupfat-freesourcream4-oz.canmushrooms,drained
1.Stirtogethermushroomsoupanddrysoupmix.Dipeachchickenbreasthalfinmixtureandthenplaceinslowcooker.
2.Pourremainingsoupmixoverchickenpieces.3.Cover.Cookonlow6-8hours.4.Justbeforeserving,stirinsourcreamandmushrooms.Cover.Turncooker
tohighandheatfor10minutes.5.Serveovernoodles.
——PERSERVING——•200calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•75mgcholesterol
•620mgsodium•8gtotalcarbohydrate(0gfiber,1gsugar)•28gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•6%DViron
Tip:Leftoversaucemakesaflavorfultoppingforgrilledhamburgers.
MandarinOrangeChickenAnnVanDorenLadyLake,FL
Makes4servingsPrep.Time:10minutesCookingTime:4¼-5¼hoursIdealslow-cookersize:3-or4-qt.
4boneless,skinlesschickenbreasthalves1medium-sizedonion,thinlysliced¼cuporangejuiceconcentrate1tsp.poultryseasoning½tsp.salt11-oz.canmandarinoranges,drained,with3Tbsp.juicereserved2Tbsp.
flour
1.Placechickeninslowcooker.2.Combineonion,orangejuiceconcentrate,poultryseasoning,andsalt.Pour
overchicken.3.Cover.Cookonlow4-5hours.4.Removechickenandkeepwarm.Reservecookingjuices.5.Inasaucepan,combine3Tbsp.reservedmandarinorangejuiceandflour.
Stiruntilsmooth.
6.Stirincookingjuices.Bringtoaboil.Stirandcookfor2minutestothicken.7.Stirinmandarinoranges.Pouroverchicken.8.Servewithriceorpasta.
——PERSERVING——•240calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•360mgsodium•25gtotalcarbohydrate(1gfiber,20gsugar)•28gprotein•10%DVvitaminA•30%DVvitaminC•4%DVcalcium•10%DViron
CreamyComfortingChickenandRiceElainePatton
WestMiddletown,PA
Makes12servingsPrep.Time:15minutesCookingTime:4-6hoursIdealslow-cookersize:4-qt.
10¾-oz.canlow-sodium,low-fatcreamofchickensoup10¾-oz.canlow-sodium,low-fatcreamofcelerysoup10¾-oz.canlow-sodium,low-fatcreamofmushroom
3soupcansfat-freemilk(usethesoupcansyou’vejustemptiedofsoup)1½cupslong-grainuncookedrice
3lbs.boneless,skinlesschickenbreasts,trimmedoffat,uncooked,andcutintocubes
1envelopedryonion-soupmix
1.Whisksoupsandmilktogetherinslowcookeruntilsmooth.2.Mixuncookedriceintoliquid.3.Arrangechickenpiecesoverrice,pushingchickendownintoliquid.4.Sprinklewithdryonionsoupmix.5.Cover.Cook4hoursonlow.Checktoseeifriceandchickenarecooked.If
not,coverandcontinuecookinganotherhour.Thencheckagain.Coverandcookuptoanotherhourifneeded.
——PERSERVING——•290calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•65mgcholesterol•570mgsodium•31gtotalcarbohydrate(1gfiber,5gsugar)•28gprotein•6%DVvitaminA•0%DVvitaminC•15%DVcalcium•10%DViron
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
ApricotMustardChickenLeeAnnHazlett
Delavan,WI
Makes6servingsPrep.Time:20minutesCookingTime:2½-6hoursIdealslow-cookersize:5-or6-qt.
11½-oz.canapricotnectar2Tbsp.Dijonmustard1clovegarlic,minced¼tsp.freshginger,grated¼tsp.cayennepepper¼tsp.groundallspice¼tsp.turmeric¼tsp.groundcardamom6boneless,skinlesschickenbreasthalves4cupspreparedcouscousorwildrice(blendedisgood,too)1.Combineall
ingredientsexceptchickenandcouscousinslowcooker.2.Addchicken,turningpiecestomakesureallsidesarecoveredinsauce.3.Cover.Cookonlow5-6hoursoronhigh2½-3hours.4.Removechickenandarrangeoverwarmcouscousorrice.Pourthesauce
overthechickenandserve.
——PERSERVING——•300calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•200mgsodium•33gtotalcarbohydrate(2gfiber,8gsugar)•31gprotein•15%DVvitaminA•2%DVvitaminC•4%DVcalcium•10%DViron
GoldenChickenandNoodlesBettyB.Dennison
GroveCity,PA
Makes8-10servingsPrep.Time:25minutes
CookingTime:6-7hoursIdealslow-cookersize:5-qt.
210¾-oz.cans98%fat-freecreamofchickensoup½cupwater¼cuplemonjuice1Tbsp.Dijonmustard1½tsp.garlicpowder¼-½tsp.blackpepper,accordingtoyourtastepreference6largecarrots,
sliced
8bonelesschickenbreasthalves
8cupshot,cookedeggnoodlesparsley,ifdesired
1.Combinecreamofchickensoup,water,lemonjuice,mustard,garlicpowder,pepper,andcarrotsinslowcooker.
2.Cutthechickenbreasthalvesintoquartersorsmallerchunks.Stirintomixtureincooker.
3.Cover.Cookonlow6-7hours.4.Serveovereggnoodles.
——PERSERVING——•450calories(90caloriesfromfat)•10gtotalfat(2.5gsaturated,0gtrans)•130mgcholesterol•740mgsodium•51gtotalcarbohydrate(3gfiber,5gsugar)•37gprotein•200%DVvitaminA•10%DVvitaminC•6%DVcalcium•25%DViron
Tip:
Ifyoupreferathickersauce,andifyouarewillingtoaddafewmorecaloriesandcarbstoyourmeal,removethecookedchickenfromtheslowcookerafterStep3.Keepwarm.Remove½cupcookingjuicesfromcookerandallowtocoolforafewminutes.Stir2-3Tbsp.flourorcornstarchintojuicesuntilsmooth.Thenstirbackintojuicesincooker.Coverandcookanother15minutes,untiljuicesarethickened.Stirinchickenandserve.
HoneyChickenDonnaLantgenRapidCity,SD
Makes6servingsPrep.Time:10minutesCookingTime:4-6hoursIdealslow-cookersize:5-or6-qt.
6boneless,skinlesschickenbreasthalves½cuplightsoysauce½cuphoney2Tbsp.sesameseeds,optional
1.Mixtogethersoysauce,honey,andsesameseeds,ifdesired.2.Placechickeninslowcooker,spooning2Tbsp.ofsoy-honey-seedsmixture
overeachbreast.Pouranyremainingsauceovertopafterallchickenisinthecooker.
3.Cookonlow4-6hours,oruntilmeatjuicesrunclear.
——PERSERVING——•170calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•35mgcholesterol•740mgsodium•25gtotalcarbohydrate(0gfiber,22gsugar)•15gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•6%DViron
Low-FatGlazedChickenMarthaHershey
Ronks,PAJeanButzerBatavia,NY
Makes6servingsPrep.Time:15-20minutesCookingTime:3¼-6¼hoursIdealslow-cookersize:4qt.
6-oz.canfrozenconcentratedorangejuice,thawed½tsp.driedmarjoram¼tsp.nutmeg¼tsp.garlicpowder
6skinlesschickenbreasthalves
¼cupwater2Tbsp.cornstarch
1.Mixorangejuiceconcentratewithmarjoram,nutmeg,andgarlicpowder.2.Dipchickenbreastsinsauce.Placeinslowcooker.3.Pourremainingorangejuicemixtureoverchicken.4.Coverandcookonlow6hoursoronhigh3-4hours.5.Removechickenfromslowcookerandkeepwarmonaplatter.6.Pourremainingliquidinasaucepan.7.Mixthecornstarchinwaterandpourintosaucepan.Cookuntilthickened,
stirringcontinually.8.Poursauceoverthechickenandservewithriceornoodles.
——PERSERVING——•130calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•35mgcholesterol•35mgsodium•13gtotalcarbohydrate(0gfiber,11gsugar)•14gprotein•2%DVvitaminA•30%DVvitaminC•2%DVcalcium•4%DViron
Variations:1.Toaddtextureandflavor,add3GrannySmithapples,coredandsliced,
immediatelyfollowingStep4.Continuecooking1morehouronlow.ThenremovechickenandapplesandkeepwarmwhileproceedingtoStep6.
2.Ifyouarenotconcernedaboutsodiumintake,youmayincreasethegarlicpowderto½tsp.,oradd½tsp.salttoStep1.
CoqauVinNancySavageFactoryville,PA
Makes6servings
Prep.Time:30minutesCookingTime:5¼-6¼hoursIdealslow-cookersize:4-or5-qt.
4slicesturkeybacon
1½cupsfrozenpearlonions1cupfresh,sliced,buttonmushrooms1clovegarlic,minced1tsp.driedthymeleaves¼tsp.coarsegroundblackpepper6boneless,skinlesschickenbreasthalves½cupdryredwine¾cupfat-free,low-sodiumchickenbroth¼cuptomatopaste3Tbsp.flour
1.Cookbaconinmediumskilletovermediumheat.Drainandcutup.2.Layeringredientsinslowcookerinthefollowingorder:onions,crumbled
bacon,mushrooms,garlic,thyme,pepper,chicken,wine,andbroth.3.Cover.Cookonlow5-6hours.4.Removechickenandvegetables.Cover.Keepwarm.5.Ladle½cupcookingliquidintosmallbowl.Allowtocoolslightly.6.Turnslowcookertohigh.Cover.7.Mixremovedliquid,tomatopaste,andflouruntilsmooth.8.Returntomatomixturetoslowcooker.9.Cover.Cook15minutesoruntilthickened.10.Servechickenandsauceovereggnoodles,ifdesired.
——PERSERVING——•230calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•80mgcholesterol•230mgsodium•11gtotalcarbohydrate(2gfiber,4gsugar)•31gprotein
•6%DVvitaminA•6%DVvitaminC•4%DVcalcium•15%DViron
DeliciousChicken&VegetablesTinaGoss
Duenweg,MO
Makes6servingsPrep.Time:20-25minutesCookingTime:3½-5hoursIdealslow-cookersize:4-or5-qt.
1cupfreshmushrooms,sliced2carrots,sliced2onions,sliced2celeryribswithleaves,cutin1"sections6boneless,skinlesschickenbreasthalves1tsp.salt½tsp.blackpepperdashofredpepperflakes
1cupwater
½cupwhitewine½tsp.driedbasil2tsp.driedparsley
1.Combinemushrooms,carrots,onions,andceleryinslowcooker.2.Laychickenbreastsontop.3.Mixtogethersalt,blackpepper,redpepperflakes,water,andwine.Pour
overchickenandvegetables.Sprinklewithbasilandparsley.4.Cover.Cookonhigh3½-5hours.
5.Toserve,placechickenincenterofplatter.Usingslottedspoon,placevegetablesaroundthechicken.Serveremainingbrothinagravybowl.
——PERSERVING——•190calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•470mgsodium•7gtotalcarbohydrate(2gfiber,4gsugar)•28gprotein•100%DVvitaminA•2%DVvitaminC•4%DVcalcium•8%DViron
Variations:Ifyou’dlikemorevegetables,addanother½cupmushrooms,1morecarrot,1
moreonion,andanadditionalceleryrib.Youmayneedtoaddanotherhourtothecookingtimesothatthevegetablesaredonetoyourliking.
AutumnChickenandVeggiesNanciKeatley
Salem,OR
Makes6servingsPrep.Time:20minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
2yellowonions,chopped2parsnips,cutinto½"-thickslices3carrots,cutinto½"-thickslices1lb.celeryroot,cutintochunks½tsp.salt
¼-½tsp.pepper65-oz.boneless,skinlesschickenbreasthalvessalttotaste,optionalpeppertotaste,optional1tsp.tarragon1cuplow-sodium,nonfatchickenbroth½cupwhitewine
1.Placevegetablesinslowcooker.Stirinsaltandpepper.Mixwell.2.Laychickenpiecesovervegetables.3.Seasonwithsaltandpepperifyouwish.Sprinklewithtarragon.4.Pourbrothandwinearoundthechickenpieces,soasnottodisturbthe
seasonings.5.Cover.Cookonlow4-6hours,oruntilvegetablesandchickenaretender
anddonetoyourliking.
——PERSERVING——•270calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•80mgcholesterol•380mgsodium•23gtotalcarbohydrate(5gfiber,7gsugar)•32gprotein•0%DVvitaminA•30%DVvitaminC•8%DVcalcium•10%DViron
Tip:WelikethiswithmashedpotatoesorsomegoodFrenchbread.
SmotheredChickenMarilynMowry
Irving,TX
Makes4servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
4boneless,skinlesschickenbreasthalves,each¼lb.inweightflourasneeded(about3Tbsp.)
1Tbsp.vegetableoil½tsp.salt¼tsp.blackpepper2cupscarrots,cutin½"diagonalslices1cuponion,cutin¼"slices1garlicclove,minced24-oz.cansmushrooms,drained¼cupflour14½-oz.canfat-free,low-sodiumchickenbroth1Tbsp.freshthyme,chopped,or1tsp.driedthymechoppedfreshchives,
optional
1.Dredgechickeninflourtocoat.Sautéinhotoilinskillet,justuntilbrowned.Seasonwithsaltandpepper.
2.Arrangechickeninslowcooker.3.Combineremainingingredients,exceptthymeandchives,inslowcooker.4.Cookonlow6-8hoursoruntilvegetablesaretender.Stirinfreshherbsand
serve.
——PERSERVING——•310calories(70caloriesfromfat)•7totalfat(1.5gsaturated,0gtrans)•75mgcholesterol•930mgsodium•26gtotalcarbohydrate(6gfiber,7gsugar)•34gprotein•250%DVvitaminA•10%DVvitaminC•6%DVcalcium•20%DViron
Variation:YoumayskipStepOneforahealthiermeal.
Slow-CookedChicken&MushroomStewJoetteProz
Kalona,IA
Makes4servingsPrep.Time:15-20minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
10¾-oz.can98%fat-freecreamofmushroomsouphalfasoupcanwater4boneless,skinlesschickenbreasthalves½tsp.salt¼tsp.blackpepper½lb.fresh,medium-sized,whitemushrooms,oravarietyofmushrooms,
includingportabella,cut-up
1cupbabycarrots
2ribscelery,cutintosmallpieces½tsp.garlicpowder
1.Combinesoupandwaterinslowcooker.2.Cutchickeninto2"chunks.Sprinklewithsaltandpepper.Placeinslow
cooker.3.Addmushrooms,carrots,celery,andgarlicpowder.Stirgentlytomix.4.Cover.Cookonlow6-8hours,oruntilchickenisdoneandinternal
temperaturereaches170º.5.Servewithrice.
——PERSERVING——•230calories(50caloriesfromfat)•5gtotalfat(1.5gsaturated,0.5gtrans)•75mgcholesterol•900mgsodium•14gtotalcarbohydrate(2gfiber,4gsugar)•30gprotein•150%DVvitaminA•8%DVvitaminC•6%DVcalcium•10%DViron
Variations:Ifyou’reamushroomlover,doubletheamountofmushrooms!Youmaywant
toincreasethesalt,pepper,andgarlicpowderifyouaddmushrooms.
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
RoastedChickenKristenAllenHouston,TX
Makes4servingsPrep.Time:25minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
1medium-sizedonion,cutin8pieces1lb.boneless,skinlesschickenbreasts3-4carrots,peeledandeachcutinto4pieces2potatoes,cleanedandcutintochunks4ribscelery,eachcutinto4pieces1pkg.herb-with-garlicdrysoupmix10¾-oz.can98%fat-freecreamofmushroomsoup
1.Placeonionsonbottomofslowcooker.Placechickenontop.2.Addcarrots,potatoes,andcelery.Sprinkledrysoupmixoverall.3.Spreadmushroomsoupovertop.4.Cover.Cookonlow6-8hours.
——PERSERVING——•460calories(70caloriesfromfat)•8gtotalfat(2.5gsaturated,0.5gtrans)•100mgcholesterol•1070mgsodium•53gtotalcarbohydrate(5gfiber,7gsugar)•42gprotein•200%DVvitaminA•20%DVvitaminC•8%DVcalcium•15%DViron
ChickenDinnerDorisPerkinsMashpee,MA
Makes4servingsPrep.Time:25minutesCookingTime:4-8hoursIdealslow-cookersize:5-or6-qt.
4medium-sizedpotatoes,cutintochunks4carrots,sliced1largeonion,chopped4cabbagewedges
1cancreamofmushroomsoup
½cupwater4boneless,skinlesschickenbreasthalves
1.Layervegetablesinbottomofslowcooker.2.Insmallbowl,mixtogethersoupandwater.Spoonhalfofmixtureover
vegetables.3.Placechickenoversoupandvegetables.4.Addremainingdilutedsoup.5.Cookonhigh4hoursoronlow7-8hours,oruntilvegetablesaredone.
——PERSERVING——•530calories(80caloriesfromfat)•9gtotalfat(2.5gsaturated,0gtrans)•80mgcholesterol•780mgsodium•76gtotalcarbohydrate(18gfiber,20gsugar)•41gprotein•300%DVvitaminA
•200%DVvitaminC•30%DVcalcium•35%DViron
Variation:Ifyourdietallows,youmaywanttoadd1tsp.saltand½tsp.blackpepperto
soupandwatermixtureinStep2.
ChickenandVegetableCasseroleCindyKrestynickGlenLyon,PA
Makes8servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:5-qt.
8boneless,skinlesschickenbreasthalves2cupspotatoes,peeledandquartered3-4carrots,peeledandcutinchunks1onion,chopped1ribcelery,chopped
1cupfrozenlimabeans
1⅓cupswater½tsp.salt¼tsp.blackpepper10¾-oz.cancreamofchickensoup
1.Rinsechicken.Patdry.Placeinslowcooker.2.Scatterpotatoes,carrots,onion,celery,limabeans,water,salt,andpepper
overtop.3.Pourcreamofchickensoupoverall.
4.Cover.Cookonlow6-8hours.
——PERSERVING——•190calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•40mgcholesterol•500mgsodium•20gtotalcarbohydrate(4gfiber,4gsugar)•17gprotein•100%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
Variations:Addmorevegetablesifyoulike.Ifyouarenotconcernedaboutyoursodiumintake,youmaywanttoincrease
thesaltto¾tsp.and/oradd½tsp.seasoningsaltorMrs.Dash’sseasoninginStep2.
ChickenSoftTacosKristenAllenHouston,TX
Makes6servingsPrep.Time:10minutesCookingTime:5-6hoursIdealslow-cookersize:5-or6-qt.
1-1½lbs.frozen,boneless,skinlesschickenbreasts14½-oz.canlow-sodiumdicedtomatoeswithgreenchilies
1envelopelow-sodiumtacoseasoning
1.Placechickenbreastsinslowcooker.2.Mixtomatoesandtacoseasoning.Pouroverchicken.3.Cover.Cookonlow5-6hours.4.Serveinsofttortillas.Topwithsalsa,low-fatshreddedcheddarcheese,
guacamoleifyourdietallows,andfreshtomatoes.
——PERSERVING——•100calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•50mgcholesterol•300mgsodium•2gtotalcarbohydrate(0.5gfiber,1gsugar)•18gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•4%DViron
MarinatedChickenTendersElsieSchlabachMillersburg,OH
Makes8servingsMarinatingTime:3hoursPrep.Time:30minutesCookingTime:2-3hoursIdealslow-cookersize:6-qt.
3lbs.chickentenders15-oz.bottlefat-freeItaliansaladdressing1Tbsp.vegetableoil2½cupsflour½tsp.salt½tsp.Lawry’sSeasonedSalt
1.Rinsechicken.Patdry.2.Cutchickentendersinto1"squarepiecesandplaceina9x13pan.3.PourItaliandressingovermeatandmarinateforatleast3hours.4.Placeflourandseasoningsinasturdyplasticbag.Addone-thirdofthe
cubedchicken.Tossuntilallpiecesarewellcoated.5.Removechicken(reserveflourmixtureinplasticbag).Browninvegetable
oilinskillet.Removechickenwithslottedspoon.Placeinslowcooker.6.Repeatsteps4and5withremainingchicken.7.Cover.Cookonlow2-3hours.
——PERSERVING——•410calories(80caloriesfromfat)•9gtotalfat(2.5gsaturated,0gtrans)•145mgcholesterol•990mgsodium•24gtotalcarbohydrate(1gfiber,4gsugar)•56gprotein•0%DVvitaminA•0%DVvitaminC•6%DVcalcium•15%DViron
FruitedChickenCurryJanMast
Lancaster,PA
Makes6servingsPrep.Time:15minutesCookingTime:4½-6½hoursIdealslow-cookersize:6-qt.
3lbs.uncooked,boneless,skinlesschickenbreasts,cutinchunks¼tsp.salt¼tsp.pepper29-oz.canpeachhalvesinnatural,no-sugar-addedsyrup1Tbsp.curry
powder
1garlicclove,minced1Tbsp.driedonion½cuplow-sodium,nonfatchickenbroth½cupprunes,pitted3Tbsp.cornstarch3Tbsp.coldwater
1.Placechickenpiecesinslowcooker.Seasonwithsaltandpepper.2.Drainpeaches.Reservesyrup.3.Inasmallbowlcombinecurry,garlic,driedonion,andbroth.Stirin½cup
reservedpeachsyrup.4.Pourcurrysauceoverchicken.5.Cover.Cookonlow3-4hours,oruntilchickenistenderbutnotdryor
mushy.6.Removechickenfromcookerandkeepwarmonaplatter.7.Turncookertohighandstirinprunes.8.Inasmallbowl,dissolvecornstarchincoldwaterandstiruntilsmooth.Stir
intohotbrothincooker.9.Cover.Cookonhigh10-15minutes,oruntilbrothisslightlythickened.10.Stirinpeachhalves.Cover.Heatanadditional10-15minutes.11.Servechickenwithwarmfruitedcurrysauce.
——PERSERVING——•360calories(50caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•125mgcholesterol•220mgsodium•30gtotalcarbohydrate(3gfiber,19gsugar)•47gprotein•15%DVvitaminA•10%DVvitaminC•4%DVcalcium•15%DViron
CurriedChickenSharonMiller
Holmesville,OH
Makes7servingsPrep.Time:10minutesCookingTime:4½-6½hoursIdealslow-cookersize:4-qt.
1½lbs.uncookedbonelessskinlesschickenbreasts,cubed2½cupsapples,finelychopped
10¾-oz.can98%fat-freecreamofmushroomsoup,undiluted4-oz.canmushroompieces
1medium-sizedonion,chopped½cupskimmilk2-3tsp.currypowder,accordingtoyourtastepreference¼tsp.paprika1cuppeas,thawed
1.Combineallingredientsexceptpeasingreasedslowcooker.2.Cookonlow4-6hours.3.Addpeas.4.Cookanadditional30minutes.5.Serveovernoodlesorriceifdesired.
——PERSERVING——•200calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•55mgcholesterol•490mgsodium•20gtotalcarbohydrate(4gfiber,11gsugar)•22gprotein•6%DVvitaminA•4%DVvitaminC•6%DVcalcium•8%DViron
ChickenCurryMichelleSteffenHarrisonburg,VA
Makes6servingsPrep.Time:20-30minutesCookingTime:2hoursIdealslow-cookersize:4-qt.
1largetartcookingapple,unpeeled,cored,anddiced1largeonion,finelychopped
3ribscelery,thinlysliced1-2Tbsp.currypowder,accordingtoyourtastepreference1-2Tbsp.canola
oil½tsp.salt¼tsp.blackpepper2cupschickenbreast,cookedanddiced1-2cupslow-fat,low-sodiumchickenbroth
1.Sautéapple,onion,celery,andcurrypowderinskilletincanolaoiluntiltenderandglazed.
2.Seasonwithsaltandpepper.Combineinslowcookerwithchickenandchickenbroth.
3.Cover.Cookonhigh30minutes,andthenonlow90minutes.4.Serveovercookedbrownriceorsweetpotatoes.Topwithyourchoiceof
raisins,pineappletidbits,toastedalmondslivers,plainyogurt,andtoastedcoconut.
——PERSERVING——•220calories(40caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•35mgcholesterol•170mgsodium•28gtotalcarbohydrate(2gfiber,4gsugar)•17gprotein
•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•10%DViron
ChickenJambalayaMarthaAnnAuker
Landisburg,PA
Makes6servingsPrep.Time:25minuteCookingTime:4-6hoursIdealslow-cookersize:5-qt.
1lb.uncookedboneless,skinlesschickenbreasts,cubed
3cupsfat-freechickenbroth
¾cupwater1½cupsuncookedbrownrice4ozs.reduced-fat,smokedturkeysausage,diced
½cupcelerywithleaves,thinlysliced½cuponion,chopped½cupgreenbellpepper,chopped2tsp.Cajunseasoning2garliccloves,minced⅛tsp.hotpeppersauce,optional
1bayleaf
14½-oz.canno-saltdicedtomatoes,undrained
1.Inalargenonstickskillet,sautéchicken2-3minutes.2.Stirtogetherremainingingredientsinslowcooker.3.Addsautéedchicken.4.Cover.Cookonlow4-6hours.
——PERSERVING——•370calories(60caloriesfromfat)•7gtotalfat(1.5gsaturated,0gtrans)•75mgcholesterol•620mgsodium•42gtotalcarbohydrate(4gfiber,4gsugar)•34gprotein•4%DVvitaminA•10%DVvitaminC•10%DVcalcium•15%DViron
Variation:Youcansubstitute1cuplow-sodiumtomatojuicefor¾cupwater.
Low-FatChickenCacciatoreDawnDay
Westminster,CA
Makes10servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:3-qt.
2lbs.uncookedboneless,skinlesschickenbreasts,cubed½lb.freshmushrooms
1bellpepper,chopped1medium-sizedonion,chopped12-oz.canlow-sodiumchoppedtomatoes6-oz.canlow-sodiumtomatopaste12-oz.canlow-sodiumtomatosauce½tsp.driedoregano½tsp.driedbasil½tsp.garlicpowder½tsp.salt½tsp.blackpepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow5-6hours.3.Serveoverriceorwholewheat,orsemolina,pasta.
——PERSERVING——•200calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•500mgsodium•10gtotalcarbohydrate(2gfiber,4gsugar)•30gprotein•10%DVvitaminA•20%DVvitaminC•6%DVcalcium•10%DViron
Variations:
Youcansubstitute2cupsfreshdicedtomatoesfor12-oz.cantomatoes.Ifyouarenotconcernedaboutincreasingyoursodiumintake,youmaywant
touse1tsp.saltinsteadof½tsp.
CapeBretonChickenJoanneKennedyPlattsburgh,NY
Makes5servingsPrep.Time:25minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
4uncookedboneless,skinlesschickenbreasthalves,cubed1medium-sizedonion,chopped
1small-medium-sizedgreenbellpepper,chopped1cupcelery,chopped1qt.low-sodiumstewed,orcrushed,tomatoes
1cupwater
½cuptomatopaste2Tbsp.Worcestershiresauce2Tbsp.brownsugar1tsp.blackpepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow5-6hours.3.Serveoverrice.
——PERSERVING——•240calories(25caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•60mgcholesterol•190mgsodium•27gtotalcarbohydrate(6gfiber,16gsugar)•25gprotein•30%DVvitaminA•40%DVvitaminC•10%DVcalcium•25%DViron
ChickenandBeanTortaVickiDinkel
SharonSprings,KS
Makes6servingsPrep.Time:25minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
1lb.uncookedboneless,skinlesschickenbreasts
1medium-sizedonion
½tsp.garlicsalt¼tsp.blackpepper15-oz.canranch-styleblackbeans,drainedandrinsed15-oz.canlow-sodium
dicedtomatoeswithgreenchilies
4tortillas
1½cupsgratedlow-fatcheddarcheesesalsafat-freesourcreamlettucetomatoes
1.Cutchickeninsmallpieces.Brownwithonioninnonstickskillet.Drainwell.
2.Seasonwithgarlicsaltandpepper.Stirinbeansandtomatoes.3.PlacestripsoffoilonbottomandupsidesofslowcookerforminganX.
Sprayfoilandcookerlightlywithnonfatcookingspray.4.Place1tortillaonbottomofcooker.Spoononone-thirdofchickenmixture
andone-quarterofcheese.5.Repeatlayers,endingwithatortillasprinkledwithcheeseontop.6.Cover.Cookonlow4-5hours.7.Removetoplatterusingfoilstripsashandles.Gentlypulloutfoiland
discard.8.Servewithsalsa,sourcream,lettuce,andtomatoes.
——PERSERVING——•510calories(90caloriesfromfat)•10gtotalfat(3.5gsaturated,0.5gtrans)•75mgcholesterol•1250mgsodium•60gtotalcarbohydrate(9gfiber,11gsugar)•45gprotein•20%DVvitaminA•30%DVvitaminC•45%DVcalcium
•25%DViron
Variation:Ifyourdietallows,usemildRoteltomatoesinplaceofthetomatoeswith
greenchilies.
ItalianChickenStewMaryLongenecker
Bethel,PA
Makes4servingsPrep.Time:25-30minutesCookingTime3-6hoursIdealslow-cookersize:5-or6-qt.
2uncookedboneless,skinlesschickenbreasthalves,cutin1½"pieces19-oz.cancannellinibeans,drainedandrinsed
15½-oz.cankidneybeans,drainedandrinsed14½-oz.canlow-sodiumdicedtomatoes,undrained1cupcelery,chopped1cupcarrots,sliced2smallgarliccloves,coarselychopped
1cupwater
½cupdryredwine,orlow-fatchickenbroth3Tbsp.tomatopaste1Tbsp.sugar1½tsp.driedItalianseasoning
1.Combinechicken,cannellinibeans,kidneybeans,tomatoes,celery,carrots,andgarlicinslowcooker.Mixwell.
2.Inmediumbowl,combineallremainingingredients.Mixwell.Pouroverchickenandvegetables.Mixwell.
3.Cover.Cookonlow5-6hoursoronhigh3hours.
——PERSERVING——•340calories(25caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•35mgcholesterol•1460mgsodium•53gtotalcarbohydrate(14gfiber,12gsugar)•29gprotein•100%DVvitaminA•20%DVvitaminC•20%DVcalcium•25%DViron
ChickenTortillaCasseroleJeanneAllen
Rye,CO
Makes8-10servingsPrep.Time:30minutesCookingTime:3-6hoursIdealslow-cookersize:5-or6-qt.
4wholeboneless,skinlesschickenbreasts,cookedandcutin1"pieces(reserve¼cupbrothchickenwascookedin)106"flourtortillas,cutinstripsabout½"widex2"long,divided
2medium-sizedonions,chopped1tsp.canolaoil10¾-oz.canfat-freechickenbroth10¾-oz.can98%fat-freecreamofmushroomsoup24-oz.cansmildgreenchilies,chopped
1egg
1cuplow-fatcheddarcheese,grated
1.Pourreservedchickenbrothinslowcookersprayedwithnonfatcookingspray.
2.Scatterhalfthetortillastripsinbottomofslowcooker.3.Mixremainingingredientstogether,exceptthesecondhalfofthetortilla
stripsandthecheese.4.Layerhalfthechickenmixtureintothecooker,followedbytheotherhalfof
thetortillas,followedbytherestofthechickenmix.5.Cover.Cookonlow4-6hoursoronhigh3-5hours.6.Addcheesetotopofdishduringlast20-30minutesofcooking.7.Uncoverandallowcasseroletorest15minutesbeforeserving.
——PERSERVING——•280calories(70caloriesfromfat)•7gtotalfat(2.5gsaturated,1gtrans)•65mgcholesterol•570mgsodium•28gtotalcarbohydrate(2gfiber,3gsugar)•23gprotein•2%DVvitaminA•2%DVvitaminC•20%DVcalcium•15%DViron
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
ChickenettiMiriamNolt
NewHolland,PARuthHershey
Paradise,PA
Makes10servingsPrep.Time:15-20minutesCookingTime:2-3hoursIdealslow-cookersize:6-7-qt.
1cupfat-free,low-sodiumchickenbroth16-oz.pkg.spaghetti,cooked4-6cupscubedandcookedchicken,orturkey,breast10¾-oz.canfat-free,
low-sodiumcreamofmushroomsouporcreamofcelerysoup
1cupwater
¼cupgreenbellpeppers,chopped½cupdicedcelery½tsp.blackpepper1medium-sizedonion,grated½lb.fat-freewhiteoryellowAmericancheese,cubed1.Putchickenbrothinto
verylargeslowcooker.Addspaghettiandchicken.2.Inlargebowl,combinesoupandwateruntilsmooth.Stirinremaining
ingredients;thenpourintoslowcooker.3.Cover.Cookonlow2-3hours.
——PERSERVING——•210calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•50mgcholesterol•630mgsodium•20gtotalcarbohydrate(1gfiber,4gsugar)•24gprotein•0%DVvitaminA•0%DVvitaminC•20%DVcalcium•6%DViron
Variation:
Ifyourdietallows,youmaywanttoadd½tsp.salttoStep2,whenstirringtogetherthedilutedsoupandchoppedvegetables.
ChickenandDumplingsAnnabelleUnternahrer
Shipshewana,IN
Makes5-6servingsPrep.Time:25minutesCookingTime:2½-3½hoursIdealslow-cookersize:3-or4-qt.
1lb.uncookedboneless,skinlesschickenbreasts,cutin1"cubes1lb.frozenvegetablesofyourchoice
1medium-sizedonion,diced212-oz.jarsfat-freelow-sodiumchickenbroth,divided1½cupslow-fatbuttermilkbiscuitmix
1.Combinechicken,vegetables,onion,andchickenbroth(reserve½cup,plus1Tbsp.,broth)inslowcooker.
2.Cover.Cookonhigh2-3hours.3.Mixbiscuitmixwithreservedbrothuntilmoistened.Dropby
tablespoonfulsoverhotchickenandvegetables.4.Cover.Cookonhigh10minutes.5.Uncover.Cookonhigh20minutesmore.
——PERSERVING——•330calories(70caloriesfromfat)•8gtotalfat(2gsaturated,0gtrans)•65mgcholesterol•600mgsodium•31gtotalcarbohydrate(5gfiber,7gsugar)•33gprotein•6%DVvitaminA•10%DVvitaminC
•10%DVcalcium•20%DViron
Variation:Foralessbrothystew,addanother½poundvegetables.
ChickenGingerDiannaR.Milhizer
Brighton,MI
Makes6servingsPrep.Time:30minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
6uncookedchickenbreasthalves,cut-up1cupcarrots,diced½cupmincedonion½cuplow-sodiumsoysauce¼cupricevinegar¼cupsesameseeds1Tbsp.groundginger,or¼cupgratedgingerroot¾tsp.salt1tsp.sesameoil2cupsbroccoliflorets
1cupcauliflowerflorets
1.Combineallingredientsexceptbroccoliandcauliflowerinslowcooker.2.Cover.Cookonlow3-5hours.Stirinbroccoliandcauliflowerandcookan
additionalhour.3.Serveoverbrownrice.
——PERSERVING——•230calories(60caloriesfromfat)
•7gtotalfat(1.5gsaturated,0gtrans)•75mgcholesterol•1090mgsodium•12gtotalcarbohydrate(4gfiber,4gsugar)•31gprotein•100%DVvitaminA•30%DVvitaminC•10%DVcalcium•15%DViron
Variations:Youcanuseavarietyofvegetablesthatareinseasonforthisrecipe—zucchini,
celery,Chinesepeas,andturnips.Choporslicethemandaddduringthelasthourofcooking.
EasyChickenalaKingJennyR.Unternahrer
Wayland,IA
Makes6servingsPrep.Time:20minutesCookingTime3-6hoursIdealslow-cookersize:4-qt.
1½lbs.uncookedboneless,skinlesschickenbreast10¾-oz.canfat-free,low-sodiumcreamofchickensoup3Tbsp.flour
¼tsp.blackpepper9-oz.pkg.frozenpeasandonions,thawedanddrained2Tbsp.chopped
pimentos½tsp.paprika
1.Cutchickenintobite-sizedpiecesandplaceinslowcooker.2.Combinesoup,flour,andpepper.Pouroverchicken.Donotstir.3.Cover.Cookonhigh2½hoursorlow5-5½hours.4.Stirinpeasandonions,pimentos,andpaprika.
5.Cover.Cookonhigh20-30minutes.
——PERSERVING——•280calories(70caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•100mgcholesterol•510mgsodium•13gtotalcarbohydrate(2gfiber,0gsugar)•39gprotein•10%DVvitaminA•10%DVvitaminC•4%DVcalcium•15%DViron
Variations:1.Add¼-½cupchoppedgreenpepperstoStep2.
SharonBrubakerMyerstown,PA
2.Ifyourdietallows,youmaywanttoadd½tsp.salttothemixtureinStep2.
Lightlygreaseyourslowcookerbeforeaddingcasseroleingredients.SaraWilson,Blairstown,MO
ChickenandRiceCasseroleWandaRothNapoleon,OH
Makes8servingsPrep.Time:20minutes
CookingTime:3-7hoursIdealslow-cookersize:6-qt.
1cuplong-grainrice,uncooked
3cupswater
2tsp.low-sodiumchickenbouillongranules10¾-oz.canfat-free,low-sodiumcreamofchickensoup2cupschopped,
cookedchickenbreast¼tsp.garlicpowder1tsp.onionsalt1cupgrated,fat-freecheddarcheese16-oz.bagfrozenbroccoli,thawed
1.Combineallingredientsexceptbroccoliinslowcooker.2.Onehourbeforeendofcookingtime,stirinbroccoli.3.Cookonhighatotalof2-3hoursoronlowatotalof4-6hours.
——PERSERVING——•200calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•30mgcholesterol•960mgsodium•25gtotalcarbohydrate(2gfiber,1gsugar)•18gprotein•15%DVvitaminA•20%DVvitaminC•20%DVcalcium•10%DViron
Tip:Ifcasseroleistoorunnyastheendofthecookingtimenears,removelidfrom
slowcookerfor15minuteswhilecontinuingtocookonhigh.
MarinatedAsianChickenSaladLeeAnnHazlett
Delavan,WI
Makes8servingsPrep.Time:40minutesCookingTime:3-8hoursIdealslow-cookersize:5-or6-qt.
Marinade:
3clovesmincedgarlic
1Tbsp.freshginger,grated1tsp.driedredpepperflakes2Tbsp.honey3Tbsp.low-sodiumsoysauce
6boneless,skinlesschickenbreasthalves,uncookedDressing:½cupricewinevinegar1clovegarlic,minced
1tsp.freshginger,grated1Tbsp.honey
Salad:1largeheadlettuce,shredded2carrots,julienned½cuproastedpeanuts,chopped¼cupcilantro,chopped½packagemaifunricenoodles,friedinhotoil
1.MixMarinadeingredientsinasmallbowl.2.Placechickeninslowcookerandpourmarinadeoverchicken,coatingeach
piecewell.3.Cover.Cookonlow6to8hoursorhigh3to4hours.4.Removechickenfromslowcookerandcool.Reservejuices.Shredchicken
intobite-sizedpieces.5.Inasmallbowl,combineDressingingredientswith½cupofthejuicefrom
theslowcooker.6.Inalargeservingbowltosstogethertheshreddedchicken,lettuce,carrots,
peanuts,cilantro,andnoodles.7.Justbeforeserving,drizzlewiththesaladdressing.Tosswellandserve.
——PERSERVING——•130calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•55mgcholesterol•250mgsodium•6gtotalcarbohydrate(0gfiber,4gsugar)•21gprotein•8%DVvitaminA•2%DVvitaminC•2%DVcalcium•6%DViron
Variation:Youmaysubstitutechowmeinnoodlesforthemaifunnoodles.
SloppyJanesNadineMartinitz
Salina,KS
Makes6servingsPrep.Time:10-15minutesCookingTime:2-4hoursIdealslow-cookersize:4-or5-qt.
1lb.groundturkey1smallonion,chopped1smallgreenbellpepper,chopped14½-oz.canlow-sodiumdicedtomatoes3Tbsp.brownsugar2tsp.Worcestershiresauce1½tsp.groundcumin1tsp.chilipowder½tsp.salt
1.Brownturkeyinnonstickskillet,stirringtobreakintosmallpieces.2.Addonionandpeppertomeatinskillet,cookingafewmoreminutes.
Drainoffdrippings.3.Transfermeatmixturetoslowcooker.4.Stirintomatoes,brownsugar,Worcestershiresauce,andseasonings.5.Coverandcookuntilflavorsarewellblended,2hoursonhighor4hourson
low.6.Toserve,fill6wholewheatsandwichrollseachwith½cupturkeymixture.
——PERSERVING——•160calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•50mgcholesterol•370mgsodium•13gtotalcarbohydrate(2gfiber,7gsugar)•18gprotein
•15%DVvitaminA•35%DVvitaminC•6%DVcalcium•15%DViron
BarbecuedChickenSandwichesBrittanyMillerMillersburg,OH
Makes15servingsPrep.Time:25-30minutesCookingTime:4-5hoursIdealslowcookersize:5-qt.
3lbs.uncookedboneless,skinlesschickenbreastchunks
1cupketchup
1smallonion,chopped¼cupwater¼cupcidervinegar2Tbsp.Worcestershiresauce1Tbsp.brownsugar1garlicclove,minced
1bayleaf
2tsp.paprika1tsp.driedoregano1tsp.chilipowder½tsp.salt½tsp.pepper
1.Placechickeninslowcooker.2.Inamedium-sizedmixingbowl,combineketchup,onion,water,vinegar,
Worcestershiresauce,brownsugar,garlic,bayleaf,andseasonings.Pouroverchicken.
3.Cover.Cookonlow3-4hours,oruntilmeatistender.4.Discardbayleaf.5.Removechickentolargebowl.Shredmeatwith2forks.Returnchickento
slowcooker.6.Stirshreddedchickenandsaucetogetherthoroughly.7.Cover.Cookonlow30minutes.Removelid.Continuecooking30more
minutes,allowingsaucetocookoffandthicken.
——PERSERVING——•120calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•50mgcholesterol•320mgsodium•6gtotalcarbohydrate(0gfiber,5gsugar)•19gprotein•8%DVvitaminA•6%DVvitaminC•2%DVcalcium•6%DViron
Note:Thisisenoughchickenandsaucetofill15wholewheatsandwichrolls.
TurkeyBarbecueMaryB.SensenigNewHolland,PA
Makes10servingsPrep.Time:10-20minutesCookingTime:4-5hours
Idealslowcookersize:3-or4-qt.
4cupsturkeybreast,cutin1"cubes,uncooked½cupchoppedonion½cupchoppedcelery
1cupketchup
½cupwater1tsp.driedmustard2Tbsp.brownsugar½tsp.salt2Tbsp.vinegar2Tbsp.Worcestershiresauce
1.Mixallingredientstogetherinslowcooker.2.Cover.Cookonhigh1hour.3.Turncookertolowandcook3-4morehours.
——PERSERVING——•160calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•75mgcholesterol•470mgsodium•9gtotalcarbohydrate(0gfiber,8gsugar)•28gprotein•6%DVvitaminA•8%DVvitaminC•2%DVcalcium•10%DViron
Note:ThisBarbecuewillfill10wholewheatsandwichrolls.
TurkeyCacciatoreDorothyVanDeest
Memphis,TN
Makes6servingsPrep.Time:20minutesCookingTime:4hoursIdealslowcookersize:4-qt.
2½cupscut-upcookedturkey1tsp.saltdashpepper1Tbsp.driedonionflakes1greenbellpepper,seededandfinelychopped1clovegarlic,finelychopped15-oz.canlow-sodiumwholetomatoes,mashed4-oz.canslicedmushrooms,drained2tsp.tomatopaste
1bayleaf
¼tsp.driedthyme2Tbsp.finelychoppedpimento
1.Combineallingredientswellinslowcooker.2.Cover.Cookonlow4hours.
——PERSERVING——•130calories(15caloriesfromfat)•1.5gtotalfat(0.5gsaturated,0gtrans)•55mgcholesterol•590mgsodium•9gtotalcarbohydrate(2gfiber,3gsugar)•19gprotein•15%DVvitaminA•50%DVvitaminC
•4%DVcalcium•15%DViron
Tip:Thisisgoodservedoverriceorpasta.
Cranberry-OrangeTurkeyBreastLeeAnnHazlett
Delavan,WI
Makes9servingsPrep.Time:20minutesCookingTime:3½-8hoursIdealslow-cookersize:6-qt.
½cuporangemarmalade16-oz.canwholecranberriesinsauce2tsp.orangezest,grated3-lb.uncookedturkeybreast
1.Combinemarmalade,cranberries,andzestinabowl.2.Placeturkeybreastinslowcookerandpourhalftheorange-cranberry
mixtureoverturkey.3.Cover.Cookonlow7-8hoursoronhigh3½-4hours,untilturkeyjuices
runclear.4.Addremaininghalfoforange-cranberrymixtureforlasthalfhourof
cooking.5.Removeturkeytowarmplatterandallowtorestfor15minutesbefore
slicing.6.Servewithorange-cranberrysauce.
——PERSERVING——•270calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•125mgcholesterol
•90mgsodium•18gtotalcarbohydrate(2gfiber,16sugar)•46gprotein•0%DVvitaminA•4%DVvitaminC•2%DVcalcium•15%DViron
FruitedTurkeyandYamsJeanM.ButzerBatavia,NY
Makes8servingsPrep.Time:30-40minutesCookingTime:3-8hoursIdealslowcookersize:5-or6-qt.
2lbs.(about3)uncookedskinlessturkeythighs,cutinhalflengthwise2large(3cups)yams,orsweetpotatoes,cutcrosswiseinto½"-thickslices
1cupmixedchoppeddriedfruit
1tsp.choppedgarlic½tsp.salt¼tsp.pepper¾cuporangejuice¼cupchoppedfreshparsley
1.Brownturkeythighsinnonstickskilletovermedium-highheat,turningonce.
2.Meanwhile,placeyamsinslowcooker.Topwithturkeythighs.3.Sprinklewithdriedfruit,garlic,salt,andpepper.4.Gentlypourorangejuiceovertop,beingcarefulnottodisturbfruitand
seasonings.
5.Cover.Cookonlow6-8hoursoronhigh3-4hours,justuntilturkeyistender.
6.Slice;thensprinklewithparsleybeforeserving.
——PERSERVING——•270calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•260mgsodium•26gtotalcarbohydrate(3gfiber,16gsugar)•25gprotein•180%DVvitaminA•35%DVvitaminC•6%DVcalcium•15%DViron
TurkeyThighs,AcornSquash,andApplesMaryE.Wheatley
Mashpee,MA
Makes9servingsPrep.Time:35minutesCookingTime:6-8hoursIdealslowcookersize:6-qt.
2lbs.acornsquash,peeled,seeded,andcutinto1"-thickrings6medium-sizedGrannySmith,orothertart,applescoredandcutinto½"-thickrings4uncookedturkeythighs,skinandfatremoved
saltandpeppertotaste1shallot,orsmallonion,chopped½cupapplejuice,orcider1Tbsp.apple
brandy3Tbsp.brownsugar1tsp.groundcinnamon½tsp.groundallspice
1.Sprayinsideofslowcookerwithnonstickspray.Layerinsquash,followedbyapplerings.
2.Placeturkeythighsontop.Sprinklewithsalt,pepper,andshallotoronion.3.Inasmallbowl,combineapplejuice,brandy,brownsugar,cinnamon,and
allspice.Pouroverturkey.4.Cover.Cookonlow6-8hours,orjustuntilturkeyandsquasharetender.
——PERSERVING——•430calories(110caloriesfromfat)•12gtotalfat(3.5gsaturated,0gtrans)•140mgcholesterol•135mgsodium•33gtotalcarbohydrate(6gfiber,18gsugar)•48gprotein•8%DVvitaminA•20%DVvitaminC•10%DVcalcium•25%DViron
TerrificTurkeyBreastDawnDay
Westminster,CA
Makes10servingsPrep.Time:30minutesCookingTime:6¼-8¼hoursIdealslow-cookersize:5-qt.
2½-lb.uncookedturkeybreast2Tbsp.canolaoil2cupsonions,chopped2garliccloves,chopped1tsp.blackpepper1tsp.salt1tsp.driedrosemary½tsp.driedsage2cupsfat-free,low-sodiumchickenbroth½cupwhitewine,optional¼cupflour,optional
1.Brownturkeybreastinoilinskillet.Removefromskilletandplaceinslowcooker.
2.Sautéonionsandgarlicinreserveddrippings.Stirinseasonings,broth,andwineandmixwell.
3.Pourseasonedbrothoverturkeyinslowcooker.4.Cover.Cookonlow6-8hoursorjustuntilturkeyistender.5.Removeturkeyfromcookerandallowtorestfor10minutesonwarm
platter.6.Remove1cupbrothfromcookerandplaceinbowl.Mix¼cupflourinto
brothinbowluntilsmooth.Stirbackintobrothincookeruntilsmooth.Coverandcookonhighfor10minutes,oruntilbrothisthickened.
7.Meanwhile,sliceturkey.Servewithgravyoraujus.
——PERSERVING——•160calories(50caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•55mgcholesterol•310mgsodium•3gtotalcarbohydrate(0.5gfiber,2gsugar)•22gprotein
•0%DVvitaminA•4%DVvitaminC•2%DVcalcium•8%DViron
TurkeywithMushroomSauceJudiManos
WestIslip,NY
Makes12servingsPrep.Time:25minutesCookingTime:7-8hoursIdealslow-cookersize:6-qt.
1largeuncookedboneless,skinlessturkeybreast,halved2Tbsp.butter,melted
2Tbsp.driedparsley½tsp.driedoregano½tsp.salt¼tsp.blackpepper½cupwhitewine1cupfreshmushrooms,sliced2Tbsp.cornstarch¼cupcoldwater
1.Placeturkeyinslowcooker.Brushwithbutter.2.Mixtogetherparsley,oregano,salt,pepper,andwine.Pouroverturkey.3.Topwithmushrooms.4.Cover.Cookonlow7-8hoursorjustuntilturkeyistender.5.Removeturkeyandkeepwarm.6.Skimanyfatfromcookingjuices.7.Inasaucepan,combinecornstarchandwateruntilsmooth.Graduallyadd
cookingjuices.Bringtoaboil.Cookandstir2minutesuntilthickened.8.Sliceturkeyandservewithsauce.
——PERSERVING——•100calories(20caloriesfromfat)•2.5gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•140mgsodium•2gtotalcarbohydrate(0gfiber,0gsugar)•16gprotein•2%DVvitaminA•0%DVvitaminC•0%DVcalcium•6%DViron
Choppingdriedfruitcanbedifficult.Makeiteasierbysprayingyourkitchenscissorswithnonstickcookingspraybeforechopping.Fruitswon’tsticktotheblade.
CyndieMarrara,PortMatilda,PA
LemonyTurkeyBreastJoyceShackelfordGreenBay,WI
Mrs.CarolynBaerConrath,WI
Makes12servingsPrep.Time:15minutesCookingTime:7-8hoursIdealslow-cookersize:6-qt.
5-lb.uncookedbone-inturkeybreast,cutinhalfandskinremoved1medium-sizedlemon,halved
1tsp.lemon-pepperseasoning
1tsp.garlicsalt4tsp.cornstarch½cupfat-free,reduced-sodiumchickenbroth
1.Placeturkey,meatysideup,inslowcookersprayedwithnonfatcookingspray.
2.Squeezehalfoflemonoverturkey.Sprinklewithlemonpepperandgarlicsalt.
3.Placelemonhalvesunderturkey.4.Cover.Cookonlow7-8hoursorjustuntilturkeyistender.5.Removeturkey.Discardlemons.6.Allowturkeytorest15minutesbeforeslicing.
——PERSERVING——•190calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•110mgcholesterol•260mgsodium•1gtotalcarbohydrate(0gfiber,0gsugar)•40gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•10%DViron
Tip:Tomakegravy,pourcookingliquidintoasmallbowl.Skimthefat.In
saucepan,combinecornstarchandbrothuntilsmooth.Graduallystirincookingliquid.Bringtoaboil.Cookandstirfor2minutes.Serveoverturkeyslices.
Somenewerslowcookerscookataveryhightemperature.Youcancheckthetemperatureofyourslowcookerthisway:1.Place2quartsofwaterinyourslowcooker.
2.Cover.HeatonLow8hours.3.Liftthelid.Immediatelycheckthewatertempwithanaccurate
thermometer.4.Thetemperatureofthewatershouldbe185°F.Ifthe
temperatureishigher,foodsmayovercookandyoushouldreducetheoverallcookingtime.Ifthetemperatureislower,yourfoodswillprobablynotreachasafetemperaturequicklyenough,andthecookershouldbediscarded.
EasyandDeliciousTurkeyBreastGailBush
Landenberg,PA
Makes6servingsPrep.Time:10minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
1uncookedturkeybreast,skinremoved15-oz.canwhole-berrycranberrysauce1envelopelow-sodiumdryonionsoupmix½cuporangejuice½tsp.salt¼tsp.blackpepper
1.Placeturkeybreastinslowcooker.2.Combineremainingingredients.Pouroverturkey.3.Cover.Cookonlow6-8hours.
——PERSERVING——•250calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•85mgcholesterol•360mgsodium
•29gtotalcarbohydrate(1gfiber,19gsugar)•31gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•10%DViron
ItalianTurkeySandwichesJoetteDrozKalona,IA
BarbaraWalkerSturgis,SD
Makes10servingsPrep.Time:20minutesCookingTime:7-8hoursIdealslow-cookersize:6-qt.
5½-lb.uncookedbone-inturkeybreast,skinremoved½cupgreenbellpepper,chopped
1medium-sizedonion,chopped¼cupchilisauce3Tbsp.whitevinegar2Tbsp.driedoreganoorItalianseasoning4tsp.beefbouillongranules
1.Placeturkeybreast,greenpepper,andonioninslowcooker.2.Combinechilisauce,vinegar,oregano,andbouillon.Pouroverturkeyand
vegetables.3.Cover.Cookonlow7-8hours,oruntilmeatjuicesrunclearandvegetables
aretender.4.Removeturkey,reservingcookingliquid.Shredtheturkeywith2forks.5.Returntocookingjuicesandmixwell.6.Foreachserving,spoonapproximately½cupontoakaiserorhard
sandwichroll.
——PERSERVING——•270calories(30caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•50mgcholesterol•760mgsodium•35gtotalcarbohydrate(2gfiber,5gsugar)•24gprotein•4%DVvitaminA•10%DVvitaminC•8%DVcalcium•20%DViron
TurkeyEnchiladasJoyceShackelfordGreenBay,WI
Makes8servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:3-qt.
10-oz.turkeybreast,roasted10-oz.canlow-sodiumtomatosauce4-oz.canchoppedgreenchilies1cuponions,chopped2Tbsp.Worcestershiresauce1-2Tbsp.chilipowder¼tsp.garlicpowder87"flourtortillas
1.Removeskinfromturkey.Placeinslowcooker.2.Combinetomatosauce,chilies,onions,Worcestershiresauce,chilipowder,
andgarlicpowder.Pouroverturkey.3.Cover.Cookonlow4-5hours.4.Removeturkey.Shredwithforkandreturntocooker.
5.Spoonabout½cupturkeymixturedowncenterofeachtortilla.Foldbottomoftortillaoverfillingandrollup.AddToppingsofyourchoice.
——PERSERVING——•180calories(40caloriesfromfat)•4.5gtotalfat(1gsaturated,0gtrans)•20mgcholesterol•490mgsodium•24gtotalcarbohydrate(3gfiber,3gsugar)•12gprotein•10%DVvitaminA•10%DVvitaminC•8%DVcalcium•10%DViron
OptionalToppings:greenonions,choppedripeolives,slicedtomatoes,choppedshreddedlow-fatcheddarcheesefat-freesourcreamlettuce,shredded
BroccoliTurkeySupremeKarenWaggoner
Joplin,MO
Makes8servingsPrep.Time:20minutesCookingTime:2-2½hoursIdealslow-cookersize:5-or6-qt.
4cupscookedturkeybreast,cubed10¾-oz.cancondensedcreamofchickensoup
10-oz.pkg.frozenbroccoliflorets,thawedanddrained6.9-oz.pkg.low-sodiumplainricemix
1½cupsfat-freemilk
1cupfat-freechickenbroth
1cupcelery,chopped8-oz.canslicedwaterchestnuts,drained¾cuplow-fatmayonnaise½cuponions,chopped
1.Combineallingredientsinslowcooker.2.Cookonhigh2-2½hours,oruntilriceistender.
——PERSERVING——•380calories(100caloriesfromfat)•11gtotalfat(2.5gsaturated,0gtrans)•70mgcholesterol•630mgsodium•37gtotalcarbohydrate(3gfiber,9gsugar)•32gprotein•10%DVvitaminA•20%DVvitaminC•10%DVcalcium•10%DViron
TurkeyFajitasCarolAmbroseMcMinnville,OR
Makes10servingsPrep.Time:10-15minutesCookingTime:2-4hoursIdealslowcookersize:2½-qt.
2½lbs.uncookedturkeytenderloins1¼-oz.envelopetacoseasoningmix1celeryrib,chopped1onion,chopped14½-oz.canlow-sodiummilddicedtomatoesandgreenchilies,undrained1
cup(4oz.)shreddednonfatcheddarcheese107½"flourtortillasToppings:lettuce,nonfatsourcream,choppedtomatoes1.Cutturkeyinto
2½"-longstrips.Placeinzip-lockplasticbag.2.Addtacoseasoningtobag.Sealandshaketocoatmeat.3.Emptyseasonedturkeyintoslowcooker.Addcelery,onion,andtomatoes.
Stirtogethergently.4.Cover.Cookonhigh2-4hours,orjustuntilturkeyiscookedthroughand
tender.5.Stirincheese.6.Warmtortillasaccordingtopackagedirections.Spoonturkeymixture
evenlyincenterofeachtortilla,androllup.7.ServewithToppings.
——PERSERVING——•300calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•45mgcholesterol•900mgsodium•29gtotalcarbohydrate(2gfiber,2gsugar)•36gprotein•6%DVvitaminA•4%DVvitaminC•10%DVcalcium•15%DViron
TurkeyMeatLoafMarthaAnnAuker
Landisburg,PA
Makes8servingsPrep.Time:30minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
1½lbs.leangroundturkey
2eggwhites
⅓cupketchup1Tbsp.Worcestershiresauce1tsp.driedbasil½tsp.salt½tsp.blackpepper2smallonions,chopped2potatoes,finelyshredded2smallredbellpeppers,finelychopped
1.Combineallingredientsinalargebowl.2.Shapeintoaloaftofitinyourslowcooker.Placeinslowcooker.3.Cover.Cookonlow4-5hours.
——PERSERVING——•200calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•65mgcholesterol•380mgsodium•16gtotalcarbohydrate(2gfiber,4gsugar)•17gprotein•20%DVvitaminA•40%DVvitaminC•4%DVcalcium•10%DViron
TurkeyLasagnaRhodaAtzeffLancaster,PA
Makes10servingsPrep.Time:20-30minutesCookingTime:5hoursIdealslowcookersize:5-qt.
1lb.95%leangroundturkey1onion,chopped⅛tsp.garlicpowder215-oz.canslow-sodiumtomatosauce6-oz.cantomatopaste½tsp.salt1tsp.driedoregano,or½tsp.driedoreganoand1tsp.driedbasil12oz.fat-
freecottagecheese½cupgratedlow-fatParmesancheese12oz.shreddednonfatmozzarellacheese12oz.lasagnanoodles,uncooked
1.Browngroundturkeyandonionsinnonstickskillet.2.Stirgarlicpowder,tomatosauce,tomatopaste,salt,andherbsintobrowned
turkeyinskillet.3.Inagood-sizedmixingbowl,blendtogethercottagecheese,Parmesan
cheese,andmozzarellacheese.4.Spoon⅓ofmeatsauceintoslowcooker.5.Add⅓ofuncookedlasagnanoodles,breakingtofit.6.Topwith⅓ofcheesemixture.Youmayhavetouseaknifetospreadit.7.Repeatlayerstwomoretimes.8.Cover.Cookonlow5hours.9.Allowtostand10minutesbeforeserving.
——PERSERVING——•340calories(40caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•45mgcholesterol
•730mgsodium•44gtotalcarbohydrate(3gfiber,10gsugar)•31gprotein•20%DVvitaminA•25%DVvitaminC•35%DVcalcium•15%DViron
Note:Itriedthisonmybrothers.Itisadeliciousdish,butIthoughttheirraveswere
maybeabitoverdone.Butitwasagoodfeelingtoknowitpleasedthem.IoverheardmyonebrothercallinganotherbrotherinVirginiaandtellinghimaboutit!
SouthernBarbecueSpaghettiSauceMrs.CarolynBaer
Conrath,WILavinaHochstedlerGrandBlanc,MI
Makes12servingsPrep.Time:30minutesCookingTime:3-4hoursIdealslow-cookersize:4-or5-qt.
1lb.leangroundturkey2medium-sizedonions,chopped1½cupsslicedfreshmushrooms1medium-sizedgreenbellpepper,chopped2garliccloves,minced14½-oz.candicedtomatoes,undrained12-oz.cantomatopaste8-oz.cantomatosauce
1cupketchup
½cupfat-freebeefbroth2Tbsp.Worcestershiresauce2Tbsp.brownsugar1Tbsp.groundcumin2tsp.chilipowder
12cupshotcookedspaghetti
1.Inalargenonstickskillet,cooktheturkey,onions,mushrooms,greenpepper,andgarlicovermediumheatuntilmeatisnolongerpink.Drain.
2.Transfertoslowcooker.Stirintomatoes,tomatopaste,tomatosauce,ketchup,broth,Worcestershiresauce,brownsugar,cumin,andchilipowder.Mixwell.
3.Cookonlow3-4hours.Serveoverspaghetti.
——PERSERVING——•330calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•15mgcholesterol•530mgsodium•60gtotalcarbohydrate(6gfiber,10gsugar)•20gprotein•30%DVvitaminA•20%DVvitaminC•6%DVcalcium•20%DViron
SwedishMeatballsConnieSlagle
Roann,IN
Makes4servingsPrep.Time:40minutesCookingTime:4½-6½hoursIdealslow-cookersize:4-qt.
3slicesbread,cubed1cupevaporatedskimmilk,divided1Tbsp.butter¼cupshallots,minced½lb.leangroundturkey1egg,slightlybeaten½tsp.salt¼-½tsp.blackpepper,accordingtoyourtastepreference¼cup,plus2Tbsp.,
flour,divided1cupfat-free,low-sodiumchickenbroth1Tbsp.low-sodiumWorcestershiresauce
1.Inamixingbowl,tossbreadcubesand½cupmilk.Letstand5minutes.2.Inaskillet,meltbutter.Addshallotsandcook2minutesovermediumheat.3.Addshallots,meat,egg,salt,andpeppertobreadandmilkmixture.4.Mixwell;thenshapeintoequal-sizedballs.5.Place¼cupflouronwaxedpaper.Rollmeatballsinflour,coatingevenly.6.Placemeatballsinslowcooker.AddchickenbrothandWorcestershire
sauce.7.Cover.Cookonlow4-6hours.8.Mixremaining2Tbsp.flourwithremaining½cupmilk(andasmall
amountofwaterifdesired)untilsmooth.Removemeatballstowarmplatter.Stirthickenedmilkintocookingjuicesuntilsmooth.Coverandcookonhigh10minutes,oruntiljuicesarethickened.
9.Stirmeatballsbackintosauceandheatthrough.Serveovernoodlesorrice.
——PERSERVING——•220calories(70caloriesfromfat)•8gtotalfat(2gsaturated,0gtrans)•85mgcholesterol•610mgsodium•20gtotalcarbohydrate(2gfiber,8gsugar)
•19gprotein•10%DVvitaminA•0%DVvitaminC•20%DVcalcium•10%DViron
SaucyMeatballsMichelleSteffenHarrisonburg,VA
Makes6servingsPrep.Time:40minutesCookingTime:3-4hoursIdealslow-cookersize:3-qt.
½lb.leangroundturkey
1cupoatbran
1clovegarlic,crushed2Tbsp.water1Tbsp.low-sodiumsoysauce
3eggwhites
½cuponions,diced½cuplow-sodiumchilisauce½cupgrapejelly¼cupDijonmustard
1.Combineturkey,oatbran,garlic,water,soysauce,eggwhites,andonions.Shapeinto24balls(1Tbsp.perball).
2.Placemeatballsonbakingsheetandbakeat350ºfor15-20minutesuntil
browned.(Theycanbemadeaheadandfrozen.)3.Mixtogetherchilisauce,grapejelly,andDijonmustard.
4.Combinethawedmeatballsandsauceinslowcooker.5.Cover.Cookonlow3-4hours.
——PERSERVING——•210calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•650mgsodium•36gtotalcarbohydrate(3gfiber,22gsugar)•12gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•10%DViron
BBQBallsJudyMoorePendleton,IN
Makes5servingsPrep.Time:40minutesCookingTime:2hoursIdealslow-cookersize:4-qt.
1lb.99%fat-freegroundturkey2eggs
1cupuncookedminuterice
1medium-sizedonion,chopped1-lb.cancranberrysauce14-oz.bottleketchup
2Tbsp.Worcestershiresauce½tsp.garlicpowder
1.Blendgroundturkey,eggs,rice,andonion.Forminto¾"balls.2.Bakeat400°for20minutesoruntilbrown.Drain.3.Combinecranberrysauce,ketchup,Worcestershiresauce,andgarlic
powderinasmallbowl.4.Placemeatballsinslowcooker.Poursauceovertop.Stirtocoat.5.Cover.Cookonlow2hours.
——PERSERVING——•270calories(30caloriesfromfat)•3.5gtotalfat(0.5gsaturated,0gtrans)•110mgcholesterol•1090mgsodium•37gtotalcarbohydrate(2gfiber,15gsugar)•27gprotein•10%DVvitaminA•10%DVvitaminC•4%DVcalcium•15%DViron
Tip:Youcanaddalittleofthesaucetothemeatballmixtureforextraflavor.
SloppyJoesItaliaNanciKeatley
Salem,OR
Makes12servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:4-or5-qt.
1½lbs.groundturkey,brownedinnonstickskillet1cuponions,chopped
2cupslow-sodiumtomatosauce
1cupfreshmushrooms,sliced2Tbsp.Splenda1-2Tbsp.Italianseasoning,accordingtoyourtastepreference
12reduced-caloriehamburgerbuns
12sliceslow-fatmozzarellacheese,optional
1.Placegroundturkey,onions,tomatosauce,andmushroomsinslowcooker.2.StirinSplendaandItalianseasoning.3.Cover.Cookonlow3-4hours.4.Serve¼cupSloppyJoemixtureoneachbun,toppedwithcheese,ifdesired.
——PERSERVING——•200calories(50caloriesfromfat)•6gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•680mgsodium•25gtotalcarbohydrate(4gfiber,6gsugar)•15gprotein•8%DVvitaminA•4%DVvitaminC•4%DVcalcium•15%DViron
GroundTurkeyPotatoDinnerMarjorieYoderGuengerich
Harrisonburg,VA
Makes6servingsPrep.Time:25minutes
CookingTime:4-8hoursIdealslow-cookersize:4-or5-qt.
1lb.groundturkey5cupsrawpotatoes,sliced1onion,sliced½tsp.saltdashofblackpepper14½-oz.cancutgreenbeans,undrained4-oz.canmushroompieces,undrained,optional10¾-oz.cancreamofchickensoup
1.Crumbleuncookedgroundturkeyintoslowcooker.2.Addpotatoes,onions,salt,andpepper.3.Addbeansandmushrooms.Poursoupovertop.4.Cover.Cookonhigh4hoursoronlow6-8hours.
——PERSERVING——•250calories(40caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•35mgcholesterol•900mgsodium•31gtotalcarbohydrate(5gfiber,3gsugar)•24gprotein•2%DVvitaminA•20%DVvitaminC•6%DVcalcium•15%DViron
CabbageJoeSueHamiltonMinooka,IL
Makes6servingsPrep.Time:30minutes
CookingTime:4-5hoursIdealslow-cookersize:5-qt.
1lb.leangroundturkey3cupscabbage,shredded
2cupsbarbecuesauce
1.Brownturkeyinanonstickskilletovermediumheat.2.Combinecabbage,turkey,andsauceinslowcooker.3.Cover.Cookonlow4-5hours.
——PERSERVING——•230calories(60caloriesfromfat)•7gtotalfat(1.5gsaturated,0gtrans)•60mgcholesterol•1210mgsodium•26gtotalcarbohydrate(2gfiber,21gsugar)•14gprotein•8%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
Tip:Useassandwichfilling,ifyouwish,inrolls.
KielbasaandCabbageMaryAnnLefever
Lancaster,PA
Makes4servingsPrep.Time:10-15minutesCookingTime:8hours
Idealslowcookersize:4-or5-qt.
1lb.turkeykielbasacutinto2"-thickchunks4largewhitepotatoes,cutintochunks1-lb.headgreencabbage,shredded1qt.wholetomatoes(strainedifyoudon’tlikeseeds)onion,thinlysliced,
optional
1.Layerkielbasa,thenpotatoes,andthencabbageintoslowcooker.2.Pourtomatoesovertop.3.Topwithslicedonionsifyouwish.4.Cover.Cookonhigh8hours,oruntilmeatiscookedthroughand
vegetablesareastenderasyoulikethem.
——PERSERVING——•480calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•40mgcholesterol•1020mgsodium•88gtotalcarbohydrate(15gfiber,22gsugar)•24gprotein•50%DVvitaminA•260%DVvitaminC•15%DVcalcium•25%DViron
TurkeyHashJoySutter
IowaCity,IA
Makes6servingsPrep.Time:30minutesCookingTime:3hoursIdealslow-cookersize:5-qt.
¾lb.leangroundturkey1cuponions,sliced1cupcarrots,cutjulienne-style2cupscannedtomatoeswithjuice
2cupslow-sodiumtomatojuice
6ozs.uncookedlong-grainwhiterice2tsp.chilipowder¼tsp.blackpepper,freshlyground
1.Browngroundturkeyinnonstickskilletbreakingupchunkswithawoodenspoon.
2.Combineallingredientsinslowcooker.3.Cookonhigh3hours.
——PERSERVING——•250calories(50caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•130mgsodium•36gtotalcarbohydrate(4gfiber,8gsugar)•14gprotein•200%DVvitaminA•20%DVvitaminC•6%DVcalcium•20%DViron
CheesyStuffedGreenPeppersJeanMoore
Pendleton,IN
Makes8servingsPrep.Time:40minutes
CookingTime:3-9hoursIdealslow-cookersize:4-or6-qt.,(largeenoughsothatallpepperssitonthe
bottomofthecooker)
8smallgreenbellpeppers,topsremovedandseeded10-oz.pkg.frozencorn¾lb.99%fat-freegroundturkey¾lb.extra-leangroundbeef8-oz.canlow-sodiumtomatosauce½tsp.garlicpowder¼tsp.blackpepper
1cupshreddedlow-fatAmericancheese
½tsp.Worcestershiresauce¼cuponions,chopped3Tbsp.water2Tbsp.ketchup
1.Washpeppersanddrainwell.Combineallingredientsexceptwaterandketchupinmixingbowl.Stirwell.
2.Stuffpeppers⅔fullwithgroundmeatmixture.3.Pourwaterinslowcooker.Arrangepeppersontop.4.Pourketchupoverpeppers.5.Cover.Cookonhigh3-4hoursoronlow7-9hours.
——PERSERVING——•200calories(35caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•30mgcholesterol•530mgsodium•21gtotalcarbohydrate(4gfiber,7gsugar)•23gprotein•20%DVvitaminA•100%DVvitaminC•20%DVcalcium•10%DViron
Variations:Forazestierflavor,use99%fat-freeItalianturkeysausageinsteadofground
turkey,anduse1cupsalsainsteadoftomatosauce.
Zucchini-VegetablePotEdwinaStoltzfus
Narvon,PA
Makes6servingsPrep.Time:40minutesCookingTime:3-4hoursIdealslow-cookersize:3½-or4-qt.
½lb.groundturkey2cupszucchini,diced2ribscelery,chopped¼cupgreenbellpeppers,chopped1largeonion,chopped2largetomatoes,chopped¼cuplong-grainrice,uncooked¾tsp.salt¼tsp.garlicsalt
⅛tsp.nutmeg¼tsp.blackpepper1tsp.Worcestershiresauce
1.Brownturkeyinnonstickskillet.2.Meanwhile,placevegetablesinslowcooker.Topwithriceandground
turkey.3.Sprinkleseasoningsovertop.4.Cover.Cookonhigh3-4hours.
——PERSERVING——•80calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•15mgcholesterol•380mgsodium•9gtotalcarbohydrate(2gfiber,3gsugar)•11gprotein•0%DVvitaminA•10%DVvitaminC•2%DVcalcium•6%DViron
TurkeySlow-CookerPizzaEvelynL.WardGreeley,CO
AnnVanDorenLadyLake,FL
Makes8servingsPrep.Time:25minutesCookingTime:3hoursIdealslow-cookersize:6-qt.
1Tbsp.oliveoil1½lbs.99%fat-freegroundturkey
¼cuponions,chopped28-oz.jarfat-free,low-sodiumspaghettisauce4½-oz.canslicedmushrooms,drained1-1½tsp.Italianseasoning,accordingtoyourtastepreference12-oz.pkg.
wideeggnoodles,slightlyunder-cooked2cupsfat-free,shreddedmozzarellacheese
2cupslow-fat,low-sodium,shreddedcheddarcheese1.Inalargeskillet,cookturkeyandonionsinoliveoiluntilnolongerpink.Drain.2.Stirinspaghettisauce,mushrooms,andItalianseasoning.3.Sprayslowcookerwithnonfatcookingspray.Spread¼ofmeatsaucein
pot.4.Coverwith⅓ofnoodles.Topwith⅓ofcheeses.5.Repeatlayerstwice.6.Cover.Cookonlow3hours.Donotovercook.
——PERSERVING——•360calories(70caloriesfromfat)•8gtotalfat(2gsaturated,0gtrans)•60mgcholesterol•1290mgsodium•23gtotalcarbohydrate(3gfiber,8gsugar)•48gprotein•15%DVvitaminA•8%DVvitaminC•100%DVcalcium•15%DViron
Tip:YoumaycreateyourownItalianseasoningbycombiningequalpartsdried
basil,oregano,rosemary,marjoram,thyme,andsage.Mixwell.Stirinatightlycoveredjarinadryanddarkplace.
Ifarecipecallsforcookednoodles,macaroni,etc.,cookthem
beforeaddingtothecooker.Don’tovercook;instead,cookjusttillslightlytender.
Ifcookedriceiscalledfor,stirinrawricewiththeotheringredients.Add1cupextraliquidpercupofrawrice.Uselonggrainconvertedriceforbestresultsinall-daycooking.
Mrs.DonMartins,Fairbank,IA
TurkeyMacaroniJeanMoore
Pendleton,INJeanneAllen
Rye,CO
Makes6servingsPrep.Time:25minutesCookingTime:3-6hoursIdealslow-cookersize:5-qt.
1tsp.vegetableoil1½lbs.99%fat-freegroundturkey210¾-oz.canscondensedlow-sodiumtomatosoup,undiluted16-oz.can
corn,drained½cuponions,chopped4-oz.canslicedmushrooms,drained2Tbsp.ketchup1Tbsp.preparedmustard¼tsp.blackpepper¼tsp.garlicpowder2cupsdrymacaroni,cookedanddrained
1.Heatoilinmediumskillet.Brownturkey.Drain.2.Combineallingredientsexceptmacaroniinslowcooker.Stirtoblend.
Cover.3.Cookonhigh3-4hoursoronlow4-6hours.Stirincookedanddrained
macaroni15minutesbeforeserving.
——PERSERVING——•300calories(40caloriesfromfat)•4.5gtotalfat(0gsaturated,0gtrans)•45mgcholesterol•420mgsodium•38gtotalcarbohydrate(3gfiber,4gsugar)•34gprotein•8%DVvitaminA•30%DVvitaminC•2%DVcalcium•20%DViron
SausagePastaRoseHankins
Stevensville,MD
Makes6servingsPrep.Time:30minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
1lb.turkeysausage,cutin1"chunks1cupgreenand/orredbellpeppers,chopped1cupcelery,chopped1cupredonions,chopped1cupgreenzucchini,chopped8-oz.cantomatopaste
2cupswater
14-oz.cantomatoes,chopped¼cupcookingwine1Tbsp.Italianseasoning
1lb.cookedpasta
1.Combineallingredientsexceptpastainslowcooker.2.Cover.Cookonlow6-8hours.3.Addpasta10minutesbeforeserving.
——PERSERVING——•220calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•55mgcholesterol•730mgsodium•27gtotalcarbohydrate(4gfiber,5gsugar)•14gprotein•15%DVvitaminA•20%DVvitaminC•6%DVcalcium•15%DViron
Tip:Ifdietsallow,enjoythisservedwithathicksliceofItalianbreadforeach
person.Sprinklewitholiveoilandgarlic.Broil1-2minutes.
NowThat’sLasagnaShirleyUnternahrer
Wayland,IA
Makes12servingsPrep.Time:30minutesCookingTime:3¾hoursIdealslowcookersize:6-qt.
1lb.turkeysausage1smallonion,chopped1smallbellpepper,chopped1qt.low-sodiumtomatojuice,divided
15lasagnanoodles,uncooked,divided12oz.fat-freecottagecheese,divided
3cupsgratedfat-freemozzarellacheese
28-oz.jarlow-sodium,low-fatspaghettisauceofyourchoice,divided
1.Brownsausageinskillet.Drainoffhalfthedrippings.2.Addchoppedonionsandpepperstoskillet.Sauté3minutesindrippings
withmeat.3.Pour1cuptomatojuiceintoslowcookerasfirstlayer.4.Addalayerof5uncookedlasagnanoodles.Breaktofitinsidecurvededges
ofslowcooker.5.Spreadwithhalfofcottagecheeseasnextlayer.6.Spoonhalfofmeat/veggiemixovercottagecheese.7.Sprinklewith1cupmozzarellacheese8.Spoonhalfofspaghettisauceovergratedcheese.9.Addanotherlayerof5lasagnanoodles.10.Addremainingcottagecheese,followedbyalayerofremainingmeatand
onions.11.Addremaining5noodles.12.Topwithremainingspaghettisauceandhalfofremainingmozzarella
cheese.13.Pourrestoftomatojuiceslowlyaroundedgeofcookeranditsingredients.14.Cover.Cookonhigh3½hours.15.Removelidandtopwithremainingmozzarellacheese.Cookanother15
minutes.16.AllowLasagnatorest15-20minutesbeforeserving.
——PERSERVING——•360calories(50caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•40mgcholesterol•880mgsodium•43gtotalcarbohydrate(4gfiber,13gsugar)•33gprotein
•25%DVvitaminA•50%DVvitaminC•35%DVcalcium•10%DViron
RedRiceNadineL.Martinitz
Salina,KS
Makes6-8servingsPrep.Time:20minutesCookingTime2-6hoursIdealslow-cookersize:4-qt.
5slicesturkeybacon
1largeonion,chopped216-oz.canssodium-freedicedtomatoes
1cupuncookedlong-grainrice
1cuplow-fatturkeyham,finelychopped¼tsp.salt¼tsp.blackpepper1½tsp.garlicpowder,optional2tsp.driedparsleyflakes1tsp.driedoregano1Tbsp.hotsauce,optional
1.Sautéturkeybaconinskillet.Removeandcutup.2.Cookonionindrippingsuntiltransparent.3.Combinebacon,onions,tomatoes,rice,turkeyham,andseasoningsinslow
cooker.
4.Coverandcookonlow4-6hoursoronhigh2-3hours.
——PERSERVING——•170calories(35caloriesfromfat)•4totalfat(12.5gsaturated,0gtrans)•25mgcholesterol•600mgsodium•26gtotalcarbohydrate(2gfiber,5gsugar)•9gprotein•10%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
NoodlelessLasagnaNanciKeatley
Salem,OR
Makes4servingsPrep.Time:30minutesCookingTime:4-4½hoursIdealslow-cookersize:4-or5-qt.
1½lbs.fat-freegroundturkey1½cupsmeat-free,low-sodiumspaghettisauce8ozs.slicedmushrooms1½cupsfat-freericottacheese1egg,beaten1cupgratedmozzarellacheese(partskim),divided1½tsp.Italianseasoning
10slicesturkeypepperoni
1.Browngroundturkeyinanonstickskillet.
2.Addspaghettisauceandmushroomsandmixwithmeat.3.Pourhalfofturkeymixtureintoslowcookersprayedwithnonfatcooking
spray.4.Inasmallbowl,mixtogetherthericottacheese,egg,¼cupofmozzarella,
andtheItalianseasoning.Beatwellwithafork.5.Layhalfofpepperonislicesontopofturkeymixture.6.Spreadhalfofcheesemixtureoverpepperoni.7.Repeatlayers,finishingbysprinklingtheremainingmozzarellaontop.8.Cover.Cookonlow4-4½hours.
——PERSERVING——•480calories(130caloriesfromfat)•15gtotalfat(5gsaturated,0gtrans)•190mgcholesterol•2070mgsodium•19gtotalcarbohydrate(2gfiber,8gsugar)•67gprotein•10%DVvitaminA•6%DVvitaminC•30%DVcalcium•25%DViron
Variation:Ifyouarenotconcernedaboutincreasingyoursodiumintake,youcouldadd
½tsp.saltandanadditionalcupofspaghettisaucetoStep2.
FrequentlyAskedQuestionsaboutSlow-CookerCookingQ.Isbrowningthemeatnecessary,eveniftherecipecallsforit?
A.No,it’snotessential.Youcanskipthisstepifyou’reshortontime.Butifyouhavetime,doingsohassomebenefits:1.)Yougetgreaterdepthofflavor;2.)Ifyou’rebrowninggroundbeeforsausage,youcandrainoffthe
drippingsbeforeaddingthemeattoyourslowcooker.Thatmeansyoudon’thavethatextrafatcontentinyourfinisheddish.
BeefMainDishes
SwissSteakwithCarrotsandTomatoesBeckyHarderMonument,CO
Makes6servingsPrep.Time:25minutesCookingTime:5-7hoursIdealslow-cookersize:4-or5-qt.
2-lb.leanbeefroundsteak,cut1"thick¼cupflour1tsp.salt1ribcelery,chopped2carrots,paredandchopped¼cuponions,chopped½tsp.Worcestershiresauce
2cupswholetomatoes
½-1cuplow-sodiumtomatojuice½cupgrated,low-fat,low-sodiumAmericancheese,optional
1.Cutsteakintosixservingpieces.Dredgeinflourmixedwithsalt.Placeinslowcooker.
2.AddchoppedvegetablesandWorcestershiresauce.3.Pourtomatoesovermeatandvegetables.4.Cover.Cookonlow5-7hours.5.Justbeforeservingsprinklewithgratedcheese,ifdesired.
——PERSERVING——•270calories(70caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•95mgcholesterol•690mgsodium•11gtotalcarbohydrate(2gfiber,5gsugar)•37gprotein•100%DVvitaminA•6%DVvitaminC•15%DVcalcium•30%DViron
Aslowcookerisperfectforlesstendermeatssuchasaroundsteak.Becausethemeatiscookedinliquidforhours,itturnsouttenderandjuicy.
CarolynBaer,Conrath,WIBarbaraSparks,GlenBurnie,MD
SwissSteakwithOnion,Peppers,andTomatoesNadineMartinitz
Salina,KSHazelL.Propst
Oxford,PA
Makes10servingsPrep.Time:30minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
3-lb.leanroundsteak⅓cupflour2tsp.salt½tsp.blackpepper2Tbsp.vegetableoil1largeonion,ormore,sliced1largebellpepper,ormore,sliced14½-oz.can
low-sodiumstewedtomatoes,or3-4freshtomatoes,choppedwater
1.Cutmeatinto10pieces.Poundbothsides.Mixtogetherflour,salt,andpepper.Dredgeeachpieceofmeatonbothsidesinflavoredflour.
2.Sautémeatinoilovermediumheatontopofstove,untilbrowned.Transfertoslowcooker.
3.Brownonionandpepperinpandrippings.Addtomatoesandbringtoboil.Stirpandrippingsloose.Pouroversteak.Addwatertocompletelycoversteak.
4.Cover.Cookonlow6-8hours.
——PERSERVING——•190calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•510mgsodium•7gtotalcarbohydrate(1gfiber,3gsugar)•23gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium
•20%DViron
Variations:Toaddsomeflavor,stiryourfavoritedriedherbsintoStep3.Oraddfresh
herbsjustbeforeserving.
Three-PepperSteakReneeHankins
Narvon,PA
Makes14servingsPrep.Time:30minutesCookingTime:5-8hoursIdealslowcookersize:4-or5-qt.
4bellpeppers—onered,oneorange,oneyellow,andonegreen(oranycombinationofcolors),eachcutinto¼"-thickslices2garliccloves,sliced
2largeonions,sliced1tsp.groundcumin½tsp.driedoregano
1bayleaf
3-lb.beefflanksteak,cutin¼-½"-thickslicesacrossthegrainsalttotaste214½-oz.canslow-sodiumdicedtomatoesinjuicejalapeñochilies,sliced,
optional
1.Placeslicedbellpeppers,garlic,onions,cumin,oregano,andbayleafinslowcooker.Stirgentlytomix.
2.Putsteakslicesontopofvegetablemixture.Seasonwithsalt.3.Spoontomatoeswithjuiceovertop.Sprinklewithjalapeñopepperslicesif
youwish.Donotstir.4.Cover.Cookonlow5-8hours,dependingonyourslowcooker.Checkafter
5hourstoseeifmeatistender.Ifnot,continuecookinguntiltenderbutnotdry.
——PERSERVING——•180calories(50caloriesfromfat)•6gtotalfat(2.5gsaturated,0gtrans)•40mgcholesterol•125mgsodium•10gtotalcarbohydrate(2gfiber,4gsugar)•21gprotein•25%DVvitaminA•140%DVvitaminC•4%DVcalcium•15%DViron
FruitedFlankSteakJeanButzerBatavia,NY
Makes5servingsPrep.Time:15minutesCookingTime:4-6hoursIdealslow-cookersize:4-or5-qt.
1lb.flanksteak¼tsp.saltdashofblackpepper30-oz.canfruitcocktailinlightsyrup1Tbsp.vegetableoil1Tbsp.lemonjuice¼cuplow-sodiumteriyakisauce1tsp.redwinevinegar1clovegarlic,minced
1.Placeflanksteakinslowcooker.Sprinklewithsaltandpepper.2.Drainfruitcocktail,saving¼cupsyrup.3.Combine¼cupsyrupwithremainingingredients,exceptfruit.4.Poursyrupmixturesoversteak.5.Cover.Cookonlow4-6hours.
6.Adddrainedfruitduringlast10minutesofcookingtime.7.Cutmeatintothinslicesacrossthegraintoserve.
——PERSERVING——•250calories(70caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•55mgcholesterol•710mgsodium•28gtotalcarbohydrate(2gfiber,25gsugar)•19gprotein•8%DVvitaminA•2%DVvitaminC•2%DVcalcium•15%DViron
Chianti-BraisedShortRibsVeronicaSaboShelton,CT
Makes8servingsPrep.Time:30-40minutesCookingTime:6hoursIdealslow-cookersize:5-or6-qt.
8meatybeefshortribsonbone(4-5lbs.)
salttotastepeppertotaste1Tbsp.vegetableoil1onion,finelychopped
2cupsChiantiwine
2tomatoes,seededandchopped1tsp.tomatopastesalttotastepeppertotaste
1.Seasonribswithsaltandpepper.2.Addvegetableoiltolargeskillet.Brownhalftheribs7-10minutes,turning
tobrownallsides.Drainandremovetoslowcooker.3.Repeatbrowningwithsecondhalfofribs.Drainandtransfertoslow
cooker.4.Pouroffallbutonetablespoondrippingsfromskillet.5.Sautéonioninskillet,scrapingupanybrownedbits,untilslightlysoftened,
about4minutes.6.Addwineandtomatoestoskillet.Bringtoaboil.7.Carefullypourhotmixtureintoslowcooker.8.Cover.Cookonlow6hours,oruntilribsaretender.9.Transferribstoservingplateandcovertokeepwarm.10.Straincookingliquidfromslowcookerintoameasuringcup.11.Skimoffasmuchfataspossible.12.Pourremainingjuiceintoskilletusedtobrownribs.Boilsauceuntil
reducedtoonecup.13.Stirintomatopasteuntilsmooth.14.Seasontotastewithsaltandpepper.15.Servesauceoverribsorontheside.
——PERSERVING——•250calories(110caloriesfromfat)•13gtotalfat(4.5gsaturated,0.5gtrans)•55mgcholesterol
•45mgsodium•5gtotalcarbohydrate(1gfiber,2gsugar)•18gprotein•0%DVvitaminA•10%DVvitaminC•2%DVcalcium•15%DViron
Slow-CookedCoffeeBeefRoastMrs.CarolynBaer
Conrath,WI
Makes12servingsPrep.Time:30minutesCookingTime:5-6hoursIdealslow-cookersize:4-or5-qt.
1½lbs.bonelessbeefsirlointiproast,cutinhalf2tsp.canolaoil1½cupsslicedfreshmushrooms½cupslicedgreenonions2garliccloves,minced1½cupsbrewedcoffee1tsp.liquidsmoke,optional½tsp.salt½tsp.chilipowder¼tsp.blackpepper¼cupcornstarch½cupcoldwater
1.Inalargenonstickskillet,brownroastovermedium-highheatonallsidesinoil.Transferroasttoslowcooker.
2.Inthesameskillet,sautémushrooms,onions,andgarlicuntiltender.3.Stircoffee,liquidsmokeifdesired,salt,chilipowder,andpepperinto
vegetables.Pouroverroast.4.Cookonlow5-6hoursoruntilmeatistender.
5.Removeroastandkeepwarm.6.Pourcookingjuicesintoa2-cupmeasuringcup;skimfat.7.Combinecornstarchandwaterinskilletuntilsmooth.Graduallystirin2
cupscookingjuices.8.Bringtoaboil;cookandstirfor2minutesoruntilthickened.Servewith
slicedbeef.
——PERSERVING——•100calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•35mgcholesterol•120mgsodium•4gtotalcarbohydrate(0.5gfiber,1gsugar)•12gprotein•0%DVvitaminA•2%DVvitaminC•0%DVcalcium•8%DViron
Browningmeatinanotherpanmeansanextrastep,butitaddsalottoarecipe’sappearanceandflavor.
MaryPuskar,ForestHill,MD
MachacaBeefJeanneAllen
Rye,CO
Makes12servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
1½-lb.leanbeefroast1largeonion,sliced4-oz.canchoppedgreenchilies
2low-sodiumbeefbouilloncubes
1½tsp.drymustard½tsp.garlicpowder¾tsp.seasoningsalt½tsp.blackpepper
1cuplow-sodiumsalsa
1.Combineallingredientsexceptsalsainslowcooker.Addjustenoughwatertocover.
2.Covercookerandcookonlow5-6hours,oruntilbeefistender.Drainandreserveliquid.
3.Shredbeefusingtwoforkstopullitapart.4.Combinebeef,salsa,andenoughofthereservedliquidtomakeyourdesired
consistency.5.Useyourfillingforburritos,chalupas,quesadillas,ortacos.
——PERSERVING——•80calories(20caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•400mgsodium•3gtotalcarbohydrate(0gfiber,1gsugar)•10gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•8%DViron
Note:AfterlivinginNewMexicoforthepast30years,IgethomesickforNew
MexicancuisinenowthatIliveinColorado.IkeepmemoriesofNewMexicoalivebycookingfoodsthatremindmeofhome.
SpicyBeefRoastKarenCenevivaSeymouor,CT
Makes10servingsPrep.Time:15-20minutesCookingTime:3-8hoursIdealslowcookersize:4-or5-qt.
3-lb.eyeofroundroast,trimmedoffat1-2Tbsp.crackedblackpeppercorns2clovesgarlic,minced3Tbsp.balsamicvinegar¼cupreduced-sodiumsoysauce2Tbsp.Worcestershiresauce2tsp.drymustard
1.Rubcrackedpepperandgarlicontoroast.Putroastinslowcooker.2.Makeseveralshallowslitsintopofmeat.3.Inasmallbowl,combineremainingingredients.Spoonovermeat.4.Cover.Cookonlow6-8hours,oronhigh3-4hours,justuntilmeatis
tenderbutnotdry.
——PERSERVING——•150calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•40mgcholesterol•320mgsodium•2gtotalcarbohydrate(0gfiber,1gsugar)•26gprotein
•0%DVvitaminA•2%DVvitaminC•4%DVcalcium•15%DViron
Note:OncewhenIhadmadethisroastforfriends,mysonsaid—infrontofallthe
guests—“Mom,youalwayscooksowellandyouhaveasmilewhileyou’redoingit.”That’sthekindofcommentyoudon’tforget.Andthisroastisthatgood!
OldWorldSauerbratenC.J.SlagleRoann,IN
AngelineLangGreeley,CO
Makes12servingsPrep.Time:10minutesMarinatingTime:24-36hoursCookingTime:6¼-8¼Idealslow-cookersize:5-qt.
4-lb.leanbeefrumproast1cupwater
1cupvinegar
1lemon,slicedbutunpeeled
10wholecloves
1largeonion,sliced4bayleaves
5wholepeppercorns
2Tbsp.salt2Tbsp.sugar12low-fatgingersnaps,crumbled
1.Placemeatindeepceramicorglassbowl.2.Combinewater,vinegar,lemon,cloves,onion,bayleaves,peppercorns,salt,
andsugar.Pourovermeat.Coverandrefrigerate24-36hours.Turnmeatseveraltimeswhilemarinating.
3.Placebeefinslowcooker.Pour1cupmarinadeovermeat.4.Cover.Cookonlow6-8hours.Removemeat.5.Strainmeatjuicesandreturntopot.Turntohigh.Stiringingersnaps.
Coverandcookonhigh10-14minutes.6.Allowmeattorestfor15minutes.Slice.Thenpourfinishedsauceovermeat
toserve.
——PERSERVING——•200calories(60caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•1250mgsodium•13gtotalcarbohydrate(1gfiber,6gsugar)•23gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•20%DViron
PlumRoastShirleyUnternahrer
Wayland,IA
Makes9servings
Prep.Time:10-15minutesCookingTime:6-8hoursIdealslowcookersize:6-qt.
3-lb.eyeofroundbeefroast,trimmedoffat12-oz.cancola½tsp.salt1largeonion,sliced1ribcelery,sliced
1wholeclovegarlic
2cupsfreshplums,cutup
1.Layerfirstsixingredientsintoslowcookerinorder.2.Cover.Cookonhigh6-8hours,orjustuntilroastistenderbutnotdry.3.Addplumsforlasthourofcooking.Cover.
——PERSERVING——•220calories(45caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•60mgcholesterol•180mgsodium•11gtotalcarbohydrate(1gfiber,9gsugar)•34gprotein•4%DVvitaminA•8%DVvitaminC•2%DVcalcium•15%DViron
Formoreflavorfulgravy,firstbrownthemeatinaskillet.Scrapeallbrownedbitsfromthebottomoftheskilletandaddtotheslowcookeralongwiththemeat.
CarolynBaer,Conrath,WI
PepsiPotRoastMrs.DonMartins
Fairbank,IA
Makes12servingsPrep.Time:10minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
3-lb.potroast210¾-oz.cansfat-free,low-sodiumcreamofmushroomsoup
1envelopedryonionsoupmix
216-oz.bottlesdietcola
1.Placemeatinslowcooker.2.Inlargebowlmixtogethermushroomsoup,dryonionsoupmix,andcola.
Pouroverroastincooker.3.Cover.Cookonlow6-8hours.
——PERSERVING——•170calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0.5gtrans)•70mgcholesterol•430mgsodium•4gtotalcarbohydrate(0gfiber,0gsugar)•23gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•15%DViron
RootVegetablesandPotRoastRosemarieFitzgerald
Gibsonia,PA
Makes8-10servingsPrep.Time:30minutesCookingTime:6¼-8¼hoursIdealslow-cookersize:5-qt.
2beefbouilloncubes
¼cupboilingwater14½-oz.canlow-sodiumdicedorstewedtomatoes1cupdryredwineor
burgundy1.8-oz.boxdryleeksoupmix1Tbsp.Worcestershiresauce4clovesgarlic,crushedorsliced1tsp.driedrosemary1tsp.driedthyme1tsp.driedmarjoram3-lb.leanbonelessbeefpotroast,rolledandtied2½cupsslicedcarrots½cupparsnips,peeled,halvedcrosswise4Tbsp.flour⅓cupcoldwater
1.Dissolvebouilloncubesinboilingwater.Pourintoslowcooker.2.Stirintomatoes,wine,drysoupmix,Worcestershiresauce,garlic,and
herbs.3.Addmeat.Rollinliquidtocoat.4.Putvegetablesaroundmeat.5.Cover.Cookonlow6-8hoursorjustuntilmeatandvegetablesaretender,
butnotdryormushy.6.Removemeattoplate.Covertokeepwarm.Turnslowcookertohigh.7.Whiskflourinto⅓cupcoldwater.Stirintoliquidincookerandcook,
covered,for10minutes.
8.Servemeatslicedwithvegetablesonthesideandgravy.
——PERSERVING——•260calories(70caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•80mgcholesterol•740mgsodium•16gtotalcarbohydrate(3gfiber,5gsugar)•29gprotein•100%DVvitaminA•10%DVvitaminC•6%DVcalcium•25%DViron
Variation:Youcouldadd5redorwhitepotatoes,quartered,toStep4.
ItalianPotRoastBettyChalkerDalhart,TX
Makes8servingsPrep.Time:15minutesCookingTime:2-3½hoursIdealslow-cookersize:6-qt.
1-lb.bonelessroundroast1medium-sizedonion,sliced¼tsp.salt¼tsp.blackpepper28-oz.cansno-salt-addedtomatosauce.7oz.pkg.dryItaliansaladdressingmix
1.Sliceroastinquartersforevencookingandtodistributetheflavorsbetter.Placeinslowcooker.
2.Coverwithslicedonions.3.Insmallbowl,stirtogetherremainingingredientsandpourovermeatand
onions.4.Cookonhigh2hours,oronhigh30minutesandthenlow3hours,oruntil
meatistender.5.Shredmeatandserveinsauceoverriceormashedpotatoes.
——PERSERVING——•100calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•35mgcholesterol•720mgsodium•8gtotalcarbohydrate(1gfiber,5gsugar)•12gprotein•10%DVvitaminA•10%DVvitaminC•2%DVcalcium•10%DViron
DilledPotRoastKathrynYoder
Minot,ND
Makes8servingsPrep.Time:15minutesCookingTime:5¼-6¼hoursIdealslow-cookersize:4-or5-qt.
2¾-lb.beefpotroast1tsp.salt¼tsp.blackpepper2tsp.drieddillweed,divided¼cupwater2Tbsp.winevinegar4Tbsp.flour
½cupwater
2cupsfat-freesourcream
1.Sprinklebothsidesofbeefwithsalt,pepper,and1tsp.dillweed.Placeinslowcooker.
2.Add¼cupwaterandvinegar.3.Cover.Cookonlow5-6hours.4.Removemeatfrompot.Turncookertohigh.5.Stirflourinto½cupwater.Stirintomeatdrippings.6.Stirinadditional1tsp.dillweedifyouwish.7.Cover.Cookonhigh5minutes.8.Stirinsourcream.9.Cover.Cookonhighanother5minutes.10.Slicebeefandservewithsourcreamsauce.
——PERSERVING——•270calories(80caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•100mgcholesterol•390mgsodium•13gtotalcarbohydrate(0gfiber,5gsugar)•34gprotein•0%DVvitaminA•0%DVvitaminC•6%DVcalcium•20%DViron
AutumnBrisketKarenCenevivaSeymour,CT
Makes9servingsPrep.Time:20-30minutesCookingTime:3-8hoursIdealslow-cookersize:6-qt.
3-lb.bonelessbeefbrisketpeppertotaste1½-lb.headcabbage,cutintowedges1½lbs.sweetpotatoes,cutinto1"pieces1largeonion,cutinwedgespeppertotaste2mediumGrannySmithapples,coredandeachcutinto8wedges210¾-oz.
canslow-sodium,low-fatcreamofcelerysoup
1cupwater
2tsp.carawayseeds,optional
1.Placebrisketinslowcooker.2.Shakepepperovermeattotaste.3.Topwithcabbage,sweetpotatoes,andonion.4.Seasontotastewithpepper.5.Placeapplewedgesovervegetables.6.Inamediumbowlcombinesoup,water,andcarawayseedsifyouwish.7.Spoonmixtureoverbrisketandvegetables.8.Cover.Cookonhigh3-4hours,oronlow6-8hours,oruntilbrisketand
vegetablesarefork-tender,butnotdryormushy.
——PERSERVING——•330calories(70caloriesfromfat)•8totalfat(2.5gsaturated,0gtrans)•65mgcholesterol•350mgsodium•31gtotalcarbohydrate(6gfiber,13gsugar)•34gprotein•240%DVvitaminA•70%DVvitaminC•15%DVcalcium•20%DViron
SpicedPotRoastJanieSteeleMoore,OK
Makes16servingsPrep.Time:30minutesCookingTime:3-4hoursIdealslow-cookersize:6-qt.
1Tbsp.oliveoil2-lb.bonelessbeeftoproundroast
2cupsapplejuice
16-oz.cantomatosauce2smallonions,chopped3Tbsp.whitevinegar1Tbsp.salt¾tsp.groundginger,or1Tbsp.freshgingerroot,minced2-3tsp.ground
cinnamon¼cupcornstarch
1cupwater
1.Brownroastinoliveoilonallsidesinaskillet.Thenplaceinslowcooker.2.Combinejuice,tomatosauce,onions,vinegar,salt,ginger,andcinnamon.
Pouroverroast.3.Cookonhigh2-3hours.4.Mixcornstarchandwateruntilsmooth.Removeroastfromcookerand
keepwarmonaplatter.Stircornstarchwaterintojuicesincooker.5.Returnroasttocookerandcontinuecooking1houronhigh,oruntilmeat
isdoneandgravythickens.
——PERSERVING——•150calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•50mgcholesterol•640mgsodium•9gtotalcarbohydrate(lessthan1gfiber,5gsugar)•17gProtein•6%DVvitaminA•4%DVvitaminC•2%DVcalcium•15%DViron
Variation:Thisrecipealsoworkswellwithaporkroast.
SmokedBeefBrisketJoyMartin
Myerstown,PA
Makes8servingsPrep.Time:30minutesCookingTime:4-5hoursIdealslowcookersize:3-to4-qt.
2½lbs.beefbrisket1Tbsp.liquidsmoke½tsp.salt½tsp.pepper
2cupschoppedonion
1½lbs.redpotatoes,cutinquarters½cupketchup2tsp.preparedDijonmustard½tsp.celeryseed
1.Cutbrisketinhalf.Rubbothpieceswithliquidsmoke,salt,andpepper.2.Placebriskethalvesinslowcooker.Topwithonionandpotatoes.3.Inasmallbowl,combineketchup,mustard,andceleryseed.Spreadover
meat.4.Cover.Cookonlow4-5hours,oruntilmeatistenderbutnotdry.5.Removebrisketandkeepwarm.6.Transfercookingjuicestoablender.Coverandprocessuntilsmooth.
(Coverlidofblenderwiththicktowelandholditontightlywhileusing.)Servejuiceswithbrisket.
——PERSERVING——•270calories(60caloriesfromfat)•6gtotalfat(2.5gsaturated,0gtrans)
•60mgcholesterol•400mgsodium•20gtotalcarbohydrate(2gfiber,5gsugar)•31gprotein•2%DVvitaminA•20%DVvitaminC•4%DVcalcium•20%DViron
WineTenderRoastRoseHankins
Stevensville,MD
Makes10servingsPrep.Time:15minutesCookingTime:6-8hoursIdealslowcookersize:4-or5-qt.
3-lb.eyeofroundbeefroast
3cupsthinlyslicedonions
1½cupschoppedapples,peeledorunpeeled3clovesgarlic,chopped
1cupredwine
saltandpepper
1.Putroastinslowcooker.Layeronions,apples,andgarlicontopofroast.2.Carefullypourwineoverroastwithoutdisturbingitstoppings.3.Sprinklewithsaltandpepper.4.Cover.Cookonlow6-8hours,oruntilmeatistenderbutnotdry.
——PERSERVING——•210calories(40caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•55mgcholesterol•40mgsodium•7gtotalcarbohydrate(1gfiber,4gsugar)•30gprotein•0%DVvitaminA•6%DVvitaminC•2%DVcalcium•15%DViron
Low-FatSlow-CookerRoastCharlotteShaffer
EastEarl,PA
Makes10servingsPrep.Time:15minutesCookingTime:3-8hoursIdealslow-cookersize:6-qt.
3-lb.bonelessbeefroast4carrots,cutinto2"pieces4potatoes,cutintoquarters2onions,quartered1cupfat-free,low-sodiumbeefbroth1tsp.garlicpowder½tsp.Mrs.Dashseasoning½tsp.salt½tsp.blackpepper
1.Placeroastinslowcooker.2.Addcarrotsaroundedges,pushingthemdownsotheyreachthebottomof
thecooker.3.Addpotatoesandonions.
4.Mixtogetherbrothandseasoningsandpouroverroast.5.Cover.Cookonlow6-8hoursoronhigh3-4hours.
——PERSERVING——•260calories(60caloriesfromfat)•7totalfat(2gsaturated,0gtrans)•80mgcholesterol•180mgsodium•20gtotalcarbohydrate(3gfiber,4gsugar)•30gprotein•80%DVvitaminA•20%DVvitaminC•2%DVcalcium•20%DViron
Tips:1.Youmaybrowntheroastinanonstickskilletonallsidesbeforeplacingin
cookerforaddedflavor.2.Ifyouwantgravy,andifyourdietallows,addasecondcupoffat-freebeef
brothtoStep4.Removeroastfromcookeratendofcookingtimeandkeepwarmonaplatter.Turncookertohighuntilcookingjuicescometoaboil.Meanwhile,mix¼cupflourinto½cupcoldwateruntilsmooth.Whencookingjuicesboil,stirinflourwater,stirringconstantlyuntilsmoothandthickened.Servewithslicedbeef.
All-DayRoastMoreenWeaver
Bath,NY
Makes9servingsPrep.Time:15-20minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
4carrots,cutin1"chunks5mediumpotatoes,cutin1"chunks1lb.frozen,orfresh,greenbeans1largeonion,cutinwedges1½cupswater3-lb.eyeofroundbeefroast2clovesgarlic,mincedsalttotastepeppertotaste10¾-oz.canlow-fat,low-sodiumcreamofmushroomsoup2Tbsp.
Worcestershiresauce1pkg.low-sodiumdryonionsoupmix,beeformushroomflavor1.Place
vegetablesandwaterintoslowcooker.2.Placebeefroastontopofvegetables.3.Sprinklegarlicovermeat,followedbysaltandpeppertotaste.4.Spooncreamofmushroomsoupoverseasonedmeat.5.GentlypourWorcestershiresauceoversoup.6.Sprinklewithdryonionsoupmix.7.Cover.Cookonhigh2-3hours.8.Resettemperaturetolow.Continuecooking2-3morehours,oruntil
vegetablesandmeatarefork-tenderbutnotdryormushy.
——PERSERVING——•310calories(50caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•65mgcholesterol•370mgsodium•27gtotalcarbohydrate(4gfiber,5gsugar)•37gprotein•100%DVvitaminA•35%DVvitaminC•8%DVcalcium•20%DViron
SucculentSteak
BettyB.DennisonGroveCity,PA
Makes6servingsPrep.Time:25minutesCookingTime:4¼-5¼hoursIdealslow-cookersize:4-qt.
1½lbs.roundsteak,cut½"-¾"thick¼cupflour½tsp.salt¼tsp.blackpepper¼tsp.paprika2onions,sliced4-oz.canslicedmushrooms,drained½cupfat-free,low-sodiumbeefbroth2tsp.Worcestershiresauce2Tbsp.flour3Tbsp.water
1.Mixtogether¼cupflour,salt,pepper,andpaprika.2.Cutsteakinto6pieces.Dredgemeatinseasonedflouruntillightlycoated.3.Layerhalfofonions,halfofsteak,andhalfofmushroomsintoslowcooker.
Repeat.4.CombinebeefbrothandWorcestershiresauce.Pourovermixtureinslow
cooker.5.Cover.Cookonlow4-5hours.6.Removesteaktoservingplatterandkeepwarm.Mixtogether2Tbsp.flour
andwater.Stirintojuicesincookerandcookonhighuntilthickened,about10minutes.Pouroversteakandserve.
——PERSERVING——•190calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•340mgsodium•10gtotalcarbohydrate(1gfiber,2gsugar)•24gprotein
•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•20%DViron
Roastingbagsworkwellintheslowcooker.Simplyfillwithmeatandvegetablesandcookasdirectedinslowcookerrecipes.Followmanufacturer’sdirectionsforfillingandsealingbags.
CharlotteShaffer,EastEarl,PA
HungarianGoulashElainePatton
WestMiddletown,PA
Makes8servingsPrep.Time:15minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
2lbs.roundsteak,cutinto¾"cubes1cuponions,chopped1clovegarlic,pressed2Tbsp.flour½tsp.salt½tsp.pepper1tsp.paprika¼tsp.driedthyme,crushed
1bayleaf
14½-oz.canlow-sodiumstewedordicedtomatoes
1cupfat-freesourcream
1.Placesteakcubes,onionsandgarlicinslowcooker.2.Stirinflourandmixtocoatsteakcubesandvegetables.3.Addsalt,pepper,paprika,thyme,bayleaf,andtomatoes.Stirwell.4.Cover.Cookonlow4-6hours,oruntilmeatistenderbutnotdry.5.Addsourcream30minutesbeforeendofcookingtime.Stirinthoroughly.6.Serveslowcookercontentsovercookednoodlesorbrownrice.
——PERSERVING——•210calories(40caloriesfromfat)•4.5gtotalfat(1.5saturated,0gtrans)•70mgcholesterol•300mgsodium•14gtotalcarbohydrate(2gfiber,3gsugar)•28gprotein•10%DVvitaminA•15%DVvitaminC•8%DVcalcium•20%DViron
BeefBurgundyJoyceKaut
Rochester,NY
Makes8servingsPrep.Time:25minutesCookingTime:4¼-6¼hoursIdealslow-cookersize:4-qt.
2slicesleanturkeybacon,cutinsquares2lbs.leansirlointip,orround,steak,cubed¼cupflour
1tsp.salt½tsp.seasoningsalt¼tsp.driedmarjoram½tsp.driedthyme¼tsp.blackpepper1garlicclove,minced1low-sodiumbeefbouilloncube,crushed
1cupburgundywine
¼lb.freshmushrooms,sliced2Tbsp.cornstarch2Tbsp.coldwater
1.Cookbaconinnonstickskilletuntilbrowned.Removebacon,reservingdrippings.
2.Coatbeefwithflourandbrownonallsidesinbacondrippings.3.Combinesteak,bacondrippings,bacon,seasonings,garlic,bouillon,and
wineinslowcooker.4.Cover.Cookonlow4-6hours.5.Addmushrooms.6.Dissolvecornstarchinwater.Addtoslowcooker.7.Cover.Cookonhigh15minutes.8.Serveovernoodles.
——PERSERVING——•180calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•55mgcholesterol•630mgsodium•7gtotalcarbohydrate(0gfiber,1gsugar)•18gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•15%DViron
Variation:Ifyourdietallows,youmaywanttoincreasethesaltto1½tsp.orthe
seasoningsaltto1tsp.
CornedBeefElaineVigodaRochester,NY
Makes12servingsPrep.Time:20minutesCookingTime:4-8hoursIdealslow-cookersize:5-or6-qt.
3largecarrots,cutintochunks
1cupchoppedcelery
1tsp.salt*½tsp.blackpepper*
1cupwater
4-lb.cornedbeef
1largeonion,cutintopieces4potatoes,peeledandchunkedhalfasmallheadofcabbage,cutinwedges
1.Placecarrots,celery,seasonings,andwaterinslowcooker.2.Addbeef.Coverwithonions.3.Cover.Cookonlow4-6hoursoronhigh2-3hours.(Ifyourschedule
allows,thisdishhasespeciallygoodtasteandtextureifyoubeginitonhighfor1hour,andthenturnittolowfor4-5hours,beforegoingontoStep4.)4.Liftcornedbeefoutofcookerandaddpotatoes,pushingthemtobottomofslowcooker.Returnbeeftocooker.
5.Cover.Cookonlow1hour.6.Liftcornedbeefoutofcookerandaddcabbage,pushingthewedgesdown
intothebroth.Returnbeeftocooker.7.Cover.Cookonlow1morehour.8.Removecornedbeef.Coolandsliceonthediagonal.Servesurroundedby
vegetables.
——PERSERVING——•340calories(130caloriesfromfat)•15gtotalfat(5gsaturated,0.5gtrans)•75mgcholesterol•1110mgsodium•35gtotalcarbohydrate(7gfiber,6gsugar)•19gprotein•80%DVvitaminA•40%DVvitaminC•8%DVcalcium•20%DViron
*Ifthecornedbeefthatyoubuyincludesaspicepacket,useeitheritorthesaltandpeppercalledforinthisrecipe.Donotuseboth.(Thenutritionalanalysisforthisrecipewasbasedonthe1tsp.saltand½tsp.blackpepperspecifiedhere,andnotonaspicepacket.)Tip:
Horseradishisatastycondimenttoservealongsidethisdish.
Makesureyoucutpotatoessmallenoughsotheycookthoroughly.TrudyKutter,Corfu,NY
CCRoast(Company’sComing)AnneTownsendAlbuquerque,NM
Makes8servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
3-lb.bonelesspotroast2Tbsp.flour1Tbsp.preparedmustard1Tbsp.chilisauce1Tbsp.Worcestershiresauce1tsp.redcidervinegar1tsp.sugar4potatoes,sliced2onions,sliced
1.Placepotroastinslowcooker.2.Makeapastewiththeflour,mustard,chilisauce,Worcestershiresauce,
vinegar,andsugar.Spreadoverroast.3.Topwithpotatoesandthentheonions.4.Cover.Cookonlow6-8hours.
——PERSERVING——•320calories(70caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•100mgcholesterol•160mgsodium•24gtotalcarbohydrate(3gfiber,3gsugar)
•36gprotein•0%DVvitaminA•20%DVvitaminC•2%DVcalcium•25%DViron
BeefRoastwithMushroomBarleySueHamilton
Minooka,IL
Makes6servingsPrep.Time:15minutesCookingTime:4-5hoursIdealslow-cookersize:6-qt.
1cupdrypearlbarley(notquick-cook)½cuponion,diced6½-oz.canmushrooms,undrained1tsp.garlic,minced1tsp.Italianseasoning¼tsp.blackpepper2-lb.eyeofroundbeefroast1¾cupslow-sodium,fat-freebeefbroth
1.Putbarley,onion,mushroomswithliquid,andgarlicinslowcooker.2.Sprinkleseasoningandpepperovertop.3.Addroast.Pourbrothoverall.4.Cover.Cook4-5hoursonlow,oruntilmeatisfork-tenderandbarleyisalso
tender.
——PERSERVING——•320calories(50caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•60mgcholesterol
•180mgsodium•28gtotalcarbohydrate(6gfiber,1gsugar)•38gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•20%DViron
Tip:Servewithmashedpotatoes.They’llbenefitfromthedeliciousbrothinthis
dish.
EasyCompanyBeefJoyceB.SuiterGarysburg,NC
Makes12servingsPrep.Time:10minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
3lbs.leanstewingbeef,cubed10¾-oz.canfat-free,low-sodiumcreamofmushroomsoup7-oz.jar
mushrooms,undrained½cupredwine
1envelopedryonionsoupmix
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow5-6hours.3.Serveovernoodles,rice,orpasta.
——PERSERVING——•130calories(40caloriesfromfat)
•4.5gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•370mgsodium•4gtotalcarbohydrate(0gfiber,0gsugar)•16gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•10%DViron
BeefStroganoffGloriaJulienGladstone,MI
Makes6servingsPrep.Time:15minutesCookingTime:3¼-4¼hoursIdealslow-cookersize:4-qt.
1½lbs.leanbeefstewingmeat,trimmedoffat1onion,chopped1clovegarlic,minced1tsp.salt¼tsp.blackpepper1lb.freshmushrooms10¾-oz.can98%fat-freecreamofmushroomsoup1cupwater
1cupfat-freesourcream
1.Combineallingredientsexceptsourcreaminslowcooker.2.Cookonlow3-4hours.3.Stirinsourcream.4.Cookonhighforafewminutestoheatsourcream.
——PERSERVING——
•240calories(70caloriesfromfat)•7gtotalfat(2.5gsaturated,0.5gtrans)•75mgcholesterol•800mgsodium•15gtotalcarbohydrate(1gfiber,6gsugar)•27gprotein•6%DVvitaminA•2%DVvitaminC•8%DVcalcium•20%DViron
Tip:Thissaucydishworkswellservedoverno-yolknoodles.
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
Slow-CookerStroganoffEvelynPage
RapidCity,SD
Makes10servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:5-or6-qt.
1½-lb.roundsteak,trimmedoffat¼cupflour½tsp.blackpepper½tsp.salt1tsp.garlic,minced
1smallonion,chopped1Tbsp.low-sodiumsoysauce
1beefbouilloncube
10¾-oz.can98%fat-freecreamofmushroomsoup
1cupwater
8-oz.pkg.fat-freecreamcheese,cubed
1.Cutsteakintostrips1"longand½"wide.2.Mixwithflour,pepper,salt,andgarlic.3.Combinewithonion,soysauce,bouillon,soup,andwaterinslowcooker.4.Cookonlow3-4hours,stirringoccasionally.5.Addcreamcheesecubesduringlast30minutesofcooking.6.Serveovercookedwidenoodles.
——PERSERVING——•140calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•760mgsodium•8gtotalcarbohydrate(0gfiber,1gsugar)•18gprotein•4%DVvitaminA•2%DVvitaminC•6%DVcalcium•10%DViron
Milkproductssuchascream,milk,andsourcreamcancurdleandseparatewhencookedforalongperiod.Addthemduringthelast10
minutesifcookingonHigh,orduringthelast20-30minutesifcookingonLow.
Mrs.J.E.Barthold,Bethlehem,PAMarilynYoder,Archbold,OH
TuscanBeefStewKarenCenevivaSeymour,CT
Makes8servingsPrep.Time:15minutesCookingTime:3-5hoursIdealslow-cookersize:4-qt.
10½-oz.canlow-sodiumtomatosoup10½-oz.canlow-sodium,fat-freebeefbroth½cupwater1tsp.dryItalianseasoning½tsp.garlicpowder14½-oz.canlow-sodiumItaliandicedtomatoes3largecarrots(¾lb.),cutinto1"pieces2lbs.stewingbeef,cutinto1"cubes215½-oz.canswhitekidney(cannellini)beans,rinsedanddrained1.Mixall
ingredients,exceptbeans,inslowcooker.2.Cover.Cookonhigh3hours,oronlow4-5hours,oruntilvegetablesand
beefaretender.3.Stirinbeans.Cover.Cookonhighforfinal10minutesofcookingtime.
——PERSERVING——•330calories(70caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•350mgsodium•31gtotalcarbohydrate(7gfiber,6gsugar)
•35gprotein•100%DVvitaminA•20%DVvitaminC•10%DVcalcium•35%DViron
VealHawaiianDorothyVanDeest
Memphis,TN
Makes4servingsPrep.Time:15minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
1½lbs.bonelessvealshoulder,trimmedofallfatandcutinto1"cubes
1cupwater
¼cupsherry2Tbsp.low-sodiumsoysauce1tsp.groundginger1tsp.artificialsweetener
1.Lightlybrownvealinanonstickskillet.2.Combineremainingingredientsinslowcooker.Stirinveal.3.Cover.Cookonlow3-4hours.
——PERSERVING——•220calories(60caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•130mgcholesterol•470mgsodium•1gtotalcarbohydrate(0gfiber,0gsugar)
•32gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•10%DViron
Variation:Youmaysubstituteporkshoulderfortheveal.Thisistastyservedoverrice.
SturdySauerkrautDinnerGloriaJulienGladstone,MI
Makes10servingsPrep.Time:15minutesCookingTime:4-5hoursIdealslow-cookersize:6-qt.
1lb.beefstewingmeat,trimmedoffat1lb.porkroast,cubedandtrimmedoffat210¾-oz.cans98%fat-freecreamofmushroomsoup
1envelopedryonionsoupmix
27-oz.cansauerkraut
2cupsskimmilk
12-oz.pkg.kluski(orextra-sturdy)noodles1.Combineallingredientsexceptnoodlesinslowcooker.2.Cookonlow4-5hours.3.Adduncookednoodles2hoursbeforeserving,orcooknoodlesfully,drain,
andstirintoDinner15minutesbeforeserving.
——PERSERVING——•300calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0.5gtrans)•95mgcholesterol•780mgsodium•33gtotalcarbohydrate(2gfiber,4gsugar)•25gprotein•2%DVvitaminA•2%DVvitaminC•8%DVcalcium•15%DViron
HamburgerCabbageDonnaLantgenRapidCity,SD
Makes6servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
1lb.extra-leangroundbeef1medium-sizedheadcabbage,cutinbite-sizedpieces,orshredded,whichever
youprefer1smallonion,diced1tsp.salt¼tsp.blackpepper
1cupketchup
1.Brownbeefinnonstickskillet.2.Placehalfthecutcabbageinthecooker.Topwithhalftheonions.3.Placebeefovervegetablesandsprinklewithhalftheseasonings.
4.Topwithremainingcabbage,onions,andseasonings.5.Spreadketchupoverall.6.Cookonlow4-5hours,oruntilvegetablesaredonetoyourliking.
——PERSERVING——•210calories(70caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•30mgcholesterol•560mgsodium•20gtotalcarbohydrate(4gfiber,9gsugar)•18gprotein•10%DVvitaminA•40%DVvitaminC•8%DVcalcium•15%DViron
Slow-CookedCabbageRollsRebeccaMeyerkorth
Wamego,KS
Makes8servingsPrep.Time:30-45minutesCookingTime:4-6hoursIdealslow-cookersize:3-or4-qt.
largeheadofcabbage¼cupEggBeaters8-oz.cantomatosauce¾cupminuterice,uncooked½cupgreenbellpepper,chopped½cup(approx.15)crushedlowsodium,low-fatcrackers1envelopelow-
sodiumdryonionsoupmix1½lbs.95%fat-freegroundbeef46-oz.canlow-sodiumvegetablejuice½cupreducedfatgratedParmesancheese,optional
1.Cookwholeheadofcabbageinboilingwaterjustuntilouterleavesbegintoloosen.Pulloff16largeleaves.Drainwell.(Useremainingleavesforanothermeal.)2.Cutoutthickveinsfrombottomsofreservedleaves.
3.CombineEggBeaters,tomatosauce,rice,greenpepper,crackercrumbs,anddrysoupmixinabowl.
4.Crumblebeefovermixtureandmixwell.5.Placeapproximately¼cupofmixtureoneachcabbageleaf.6.Foldinsides,beginningfromcutend.7.Rollupcompletelytoenclosemeat.8.Secureeachrollwithatoothpick.9.Placecabbagerollsin3-or4-quartslowcooker.10.Pourvegetablejuiceoverrolls.11.Coverandcookonlow4-6hours,oruntilriceisfullycooked,orfilling
reaches160°.12.Justbeforeserving,sprinkleeachrollwithcheeseifyouwish.
——PERSERVING——•280calories(50caloriesfromfat)•6totalfat(2.5saturated,0trans)•55cholesterol•630mgsodium•33gtotalcarbohydrate(6gfiber,13gsugar)•23gprotein•60%DVvitaminA•190%DVvitaminC•15%DVcalcium•25%DViron
StuffedCabbageMiriamNolt
NewHolland,PA
Makes8servingsPrep.Time:25minutesCookingTime:4-6hours
Idealslow-cookersize:5-qt.
4cupswater
12largecabbageleaves,cutfromheadatbaseandwashed1lb.leangroundbeeforlamb½cuprice,cooked
½tsp.salt¼tsp.blackpepper¼tsp.driedthyme¼tsp.nutmeg¼tsp.cinnamon6-oz.cantomatopaste¾cupwater
1.Boil4cupswaterinsaucepan.Turnoffheat.Soakcabbageleavesinwaterfor5minutes.Remove.Drain.Cool.
2.Combinegroundbeef,rice,salt,pepper,thyme,nutmeg,andcinnamon.3.Place2Tbsp.ofmixtureoneachcabbageleaf.Rollfirmly.Stackinslow
cooker.4.Combinetomatopasteand¾cupwater.Pouroverstuffedcabbage.5.Cover.Cookonlow4-6hours.
——PERSERVING——•140calories(50caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•20mgcholesterol•220mgsodium•10gtotalcarbohydrate(2gfiber,2gsugar)•13gprotein•10%DVvitaminA•20%DVvitaminC•4%DVcalcium•10%DViron
CasseroleforSkinniesBettyMoore
Plano,IL
Makes6servingsPrep.Time:20minutesCookingTime:4-6hoursIdealslow-cookersize:5-or6-qt.
1smallheadcabbage,chopped2largeonions,diced6-8ribscelery,chopped1½-2lbs.extra-leangroundbeef215-oz.canslow-sodiumstewedtomatoes214½-oz.cansgreenbeans,drained1tsp.driedbasil1tsp.driedoregano½tsp.driedthyme3-4cupswater
1.Combineallingredientsinslowcooker.2.Cookonlow4-6hours,oruntilmeatisfullycooked.
——PERSERVING——•370calories(130caloriesfromfat)•14gtotalfat(6gsaturated,0.5gtrans)•55mgcholesterol•530mgsodium•26gtotalcarbohydrate(9gfiber,14gsugar)•36gprotein•20%DVvitaminA•60%DVvitaminC•15%DVcalcium•40%DViron
Variations:1.Youmaysubstitute1½-2lbs.leanstewingmeatinsteadofgroundchuck.
2.Youmayalsosubstitute1½-2lbs.groundturkeyinsteadofgroundbeef.
Hamburger,Cabbage&PotatoDinnerBeckyFreyLebanon,PA
Makes6-8servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
1lb.extra-leangroundbeef6mediumpotatoes,quartered1medium-sizedheadofcabbage,cutinchunks¾tsp.salt½tsp.blackpepper
2cupswater
1.Browngroundbeefinnonstickskillet.2.Layerinslowcookerpotatoes,cabbage,andhamburger.Sprinkleseasonings
overeachlayer.3.Pourwaterovertop.4.Cover.Cookonlow6-8hoursoruntilvegetablesaretender.
——PERSERVING——•250calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•20mgcholesterol•75mgsodium•34gtotalcarbohydrate(6gfiber,4gsugar)•16gprotein•4%DVvitaminA•80%DVvitaminC
•8%DVcalcium•15%DViron
Beef-VegetableCasseroleEdwinaStoltzfus
Narvon,PA
Makes8servingsPrep.Time:20minutesCookingTime:2-3hoursIdealslow-cookersize:5-qt.
1lb.extra-leangroundbeef,orturkey1medium-sizedonion,chopped½cupcelery,chopped4cupscabbage,chopped2½cupscannedstewedtomatoes,slightlymashed1Tbsp.flour1tsp.salt1Tbsp.sugar¼-½tsp.blackpepper,accordingtoyourtastepreference1.Sautémeat,onion,
andceleryinnonstickskilletuntilmeatisbrowned.2.Pourintoslowcooker.3.Topwithlayersofcabbage,tomatoes,flour,salt,sugar,andpepper.4.Cover.Cookonhigh2-3hours.
——PERSERVING——•140calories(50caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•20mgcholesterol•710mgsodium•10gtotalcarbohydrate(2gfiber,6gsugar)•13gprotein•8%DVvitaminA•20%DVvitaminC•8%DVcalcium•10%DViron
MexicaliRoundSteakMarciaS.MyerManheim,PA
Makes6servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:5-qt.
1½lbs.roundsteak,trimmedoffat1cupfrozencorn,thawed½-1cupfreshcilantro,chopped,accordingtoyourtastepreference½cup
low-sodium,fat-freebeefbroth3ribscelery,sliced1largeonion,sliced20-oz.jarsalsa15-oz.canblackbeans,orpintobeans,rinsedanddrained
1cupfat-freecheddarcheese
1.Cutbeefinto6pieces.Placeinslowcooker.2.Combineremainingingredients,exceptcheese,andpouroverbeef.3.Cover.Cookonlow5-6hours.4.Sprinklewithcheesebeforeserving.
——PERSERVING——•290calories(60caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•900mgsodium•26gtotalcarbohydrate(7gfiber,2gsugar)•35gprotein•20%DVvitaminA•20%DVvitaminC
•25%DVcalcium•25%DViron
CowtownFavoriteJeanH.RobinsonCinnaminson,NJ
Makes10servingsPrep.Time:25minutesCookingTime:3-5hoursIdealslow-cookersize:4-qt.
2½lbs.bonelessbeef,cutin1"-squarepiecesandtrimmedoffat1tsp.blackpepper
½tsp.salt1Tbsp.flour1medium-sizedonion,slicedthin3largepotatoes,peeledandchopped3cupscarrots,cutin½"slices1ribcelery,chopped2cupsgreenbeans,cutin1"pieces214-oz.canslow-sodiumstewedtomatoes,undrained10¾-oz.canlow-
sodiumtomatosoup2Tbsp.minutetapioca
1.Combineblackpepper,salt,andflourinaplasticbag.Addhalfthebeefcubes.Shaketocoat.Placebeefinslowcooker.Shaketheremainingcubes,andthenaddthemtothecooker.
2.Layeronions,potatoes,carrots,celery,andgreenbeansontopofmeat.3.Mixtomatoes,soup,andtapiocatogether.Pourovermeatandvegetables.4.Cover.Cookonhigh3hoursoronlow4-5hours.
——PERSERVING——•260calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)
•70mgcholesterol•190mgsodium•26gtotalcarbohydrate(5gfiber,7gsugar)•25gprotein•200%DVvitaminA•30%DVvitaminC•6%DVcalcium•25%DViron
BeefandBeansBarbaraL.McGinnis
HobeSound,FL
Makes10servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
2½lbs.beef,trimmedoffatandcutinto¾”pieces15½-oz.cankidneybeans,drainedandrinsed
15½-oz.cangreatnorthernbeans,drainedandrinsed214½-oz.cansdicedtomatoeswithgarlicandonions,undrained1tsp.salt
½tsp.blackpepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow5-6hours,oruntilbeefistender.3.Serveovercookedrice.
——PERSERVING——•250calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•650mgsodium•19gtotalcarbohydrate(5gfiber,4gsugar)•29gprotein
•6%DVvitaminA•6%DVvitaminC•10%DVcalcium•20%DViron
10-LayerSlow-CookerDishNormaSaltzman
Shickley,NE
Makes8servingsPrep.Time:25minutesCookingTime:3-6hoursIdealslow-cookersize:5-qt.
1½lbs.leangroundchuck6medium-sizedpotatoes,thinlysliced1mediumonion,thinlysliced½tsp.salt½tsp.blackpepper15-oz.cancorn,undrained15-oz.canpeas,undrained¼cupwater10¾-oz.canfat-free,low-sodiumcreamofmushroomsoup1.Brownground
chuckinnonstickskillet.Thencreatethefollowinglayersintheslowcooker.2.Layer1:one-fourthofpotatoes,mixedwithone-halftheonions,salt,and
pepper.3.Layer2:half-canofcorn.4.Layer3:one-fourthofpotatoes.5.Layer4:half-canofpeas.6.Layer5:one-fourthofpotatoes,mixedwithone-halftheonions,salt,and
pepper.7.Layer6:remainingcorn.8.Layer7:remainingpotatoes.9.Layer8:remainingpeasandwater.10.Layer9:groundchuck.
11.Layer10:soup.12.Cover.Cookonhigh3-4hoursoronlow6hours.
——PERSERVING——•370calories(90caloriesfromfat)•9gtotalfat(3.5gsaturated,0.5gtrans)•30mgcholesterol•720mgsodium•49gtotalcarbohydrate(7gfiber,6gsugar)•25gprotein•0%DVvitaminA•30%DVvitaminC•4%DVcalcium•25%DViron
Whencookingmeatsandvegetablestogether,especiallywhencookingonLow,placethevegetablesonthebottomwheretheywillbekeptmoist.
RoseannWilson,Albuquerque,NM
GoulashwithVegetablesMrs.AudreyL.Kneer
Williamsfield,IL
Makes7servingsPrep.Time:15minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef1medium-sizedonion,chopped1clovegarlic,chopped14½-oz.canlow-sodiumdicedtomatoes16-oz.cankidneybeans,drained½cupgreenbellpepper,chopped1cupcelery,chopped1tsp.salt1Tbsp.Worcestershiresauce½tsp.paprika1Tbsp.sugar
1bayleaf
¼tsp.blackpepper
1.Brownleangroundbeef,onion,andgarlicinanonstickskilletovermediumheat.
2.Combineallingredientsinslowcooker.3.Cover.Cookonlow4-5hours.4.Serveoverorwithmashedpotatoes.
——PERSERVING——•190calories(60caloriesfromfat)•6gtotalfat(2.5gsaturated,0gtrans)•25mgcholesterol•800mgsodium
•17gtotalcarbohydrate(4gfiber,5gsugar)•18gprotein•2%DVvitaminA•10%DVvitaminC•8%DVcalcium•15%DViron
WildRiceCasseroleCarolynBaerCoranth,WI
Makes8servingsSoakingTime:8hoursorovernightPrep.Time:35-40minutesCookingTime:3-4hoursIdealslow-cookersize:3-or4-qt.
1cupuncookedwildrice
½lb.looseturkeysausage1lb.95%leangroundbeef1mediumonion,chopped1cupcelery,chopped1greenbellpepper,chopped2-3mediumcarrots,grated2tsp.lightsoysauce1tsp.Worcestershiresauce10¾-oz.canlow-sodium,low-fatcreamofmushroomsoup10¾-oz.canlow-
sodium,low-fatcreamofchickensoup1cupslicedmushrooms,optional(undrainedifusingcannedmushrooms)½cupwater,ormore1.Washandsoakriceovernight.2.Brownsausageandbeeftogetherinlargeskillet.3.Drainoffdrippings.Placemeatinslowcooker.
4.Drainrice.5.Addrice,choppedonion,celery,greenpepper,andcarrotstoslowcooker.6.Stirinsoysauce,Worcestershiresauce,soups,andmushroomsifyouwish.7.Mixinwater.8.Cover.Cookonhigh1hour.Stir.Ifdishseemssomewhatdry,addanother
½cupwater.9.Cover.Cookonlow2hours.10.Orcookonlowatotalof4hours.
——PERSERVING——•260calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•55mgcholesterol•560mgsodium•28gtotalcarbohydrate(3gfiber,4gsugar)•21gprotein•60%DVvitaminA•25%DVvitaminC•6%DVcalcium•10%DViron
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
GroundBeefCasseroleLoisJ.Cassidy
WillowStreet,PA
Makes8servingsPrep.Time:20minutesCookingTime:5-8hoursIdealslow-cookersize:6-qt.
1½lbs.leangroundchuck6-8potatoes,slicedwaterand½tsp.creamoftartar1medium-sizedonion,sliced1clovegarlic,minced½tsp.salt½tsp.driedbasil½tsp.driedthyme¼tsp.blackpepper14½-oz.cancutgreenbeanswithjuice10¾-oz.canfat-free,low-sodiumcreamofmushroomsoup1.Crumble
uncookedgroundchuckinbottomofslowcooker.2.Slicepotatoesintomixingbowlfilledwithwatermixedwithcreamoftartar
tokeeppotatoesfromturningdark.Stirtogether;thendrainpotatoesanddiscardwater.
3.Addpotatoes,onion,garlic,salt,basil,thyme,andblackpeppertocooker.4.Pourbeansoverall.Spreadcanofmushroomsoupoverbeans.5.Cover.Cookonlow5-8hours.
——PERSERVING——•340calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,0.5gtrans)
•30mgcholesterol•610mgsodium•43gtotalcarbohydrate(6gfiber,3gsugar)•23gprotein•0%DVvitaminA•20%DVvitaminC•6%DVcalcium•20%DViron
Tips:1.Ifyouhavetime,brownthechuckinanonstickskilletbeforeputtingitin
theslowcooker.2.Foracreamierdish,mixhalfasoupcanofwaterwiththemushroomsoup
beforeplacingoverbeans.
BeefStewBarbaraL.McGinnis
HobeSound,FL
Makes8servingsPrep.Time:30minutesCookingTime:6½hoursIdealslow-cookersize:5-qt.
1½lbs.boneless,beefchuckroast,trimmedoffat1envelopedrylow-sodiumonionsoupmix
½tsp.blackpepper
6cupswater
2cupspotatoes,peeledandcubed8medium-sizedcarrots,cutintochunks1medium-sizedonion,chopped1cupfrozenpeas,thawed
1cupfrozencorn,thawed5Tbsp.cornstarch6Tbsp.coldwater
1.Placebeefinslowcooker.Sprinklewithsoupmixandpepper.2.Pourwateraroundmeat.3.Cover.Cookonlow4hours.4.Removeroastandletstand5minutes.5.Addvegetablestoslowcooker.Cubebeefandreturntoslowcooker.6.Cover.Cookonlow1½hours,oruntilveggiesaretender.7.Combinecornstarchandcoldwateruntilsmooth.Stirintostew.8.Cover.Cookonhigh1morehour.
——PERSERVING——•240calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•50mgcholesterol•170mgsodium•31gtotalcarbohydrate(5gfiber,7gsugar)•21gprotein•300%DVvitaminA•20%DVvitaminC•4%DVcalcium•20%DViron
Welcome-HomeSlow-CookerStewRhondaL.BurgoonCollingswood,NJ
Makes6servingsPrep.Time:15minutesCookingTime:3hoursIdealslow-cookersize:4-or5-qt.
1lb.leanbeef,cubed
2cupslow-sodiumdicedcannedtomatoes,undrained1cupnonfat,low-sodiumbeefbroth
¼cupredwine1Tbsp.Worcestershiresauce
1bayleaf
1tsp.driedthyme1tsp.driedrosemary1tsp.driedmarjoram1Tbsp.garlic,crushed½tsp.blackpepper1onion,diced2-3medium-sizedpotatoes,diced1cupcarrots,chopped
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh3hours.
——PERSERVING——•170calories(35caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•300mgsodium•15gtotalcarbohydrate(3gfiber,5gsugar)•18gprotein•100%DVvitaminA•20%DVvitaminC•8%DVcalcium•15%DViron
Variation:Ifyoursodiumcountallows,youmaywanttoadd¼-½tsp.salttoStep1.
BeefBarleyStewBonitaEnsinbergerAlbuquerque,NM
Makes6servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:5-qt.
½lb.leanroundsteak,cutin½"cubes4carrots,peeledandcutin¼"slices1cupyellowonions,chopped½cupgreenbellpeppers,coarselychopped1clovegarlic,minced½lb.freshbuttonmushrooms,quartered¾cupdrypearlbarley½tsp.salt¼tsp.groundblackpepper½tsp.driedthyme½tsp.driedsweetbasil
1bayleaf
5cupsfat-free,low-sodiumbeefbroth
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow4-5hours.
——PERSERVING——•220calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•520mgsodium•29gtotalcarbohydrate(6gfiber,5gsugar)•16gprotein•200%DVvitaminA
•20%DVvitaminC•4%DVcalcium•15%DViron
BeefandBeansoverRiceRobinSchrockMillersburg,OH
Makes8servingsPrep.Time:20minutesCookingTime:3½-4½hoursIdealslow-cookersize:4-qt.
1½lbs.boneless,roundsteak1Tbsp.preparedmustard1Tbsp.chilipowder½tsp.salt,optional¼tsp.blackpepper1garlicclove,minced214½-oz.canslow-sodiumdicedtomatoes1medium-sizedonion,chopped1beefbouilloncube,crushed16-oz.cankidneybeans,rinsedanddrained
1.Cutsteakintothinstrips.2.Combinemustard,chilipowder,saltifyouwish,pepper,andgarlicina
bowl.3.Addsteak.Tosstocoat.4.Transfertoslowcooker.Addtomatoes,onion,andbouillon.5.Cover.Cookonlow3-4hours.6.Stirinbeans.Cook30minuteslonger.7.Serveoverrice.
——PERSERVING——•190calories(40caloriesfromfat)
•4.5gtotalfat(1.5gsaturated,0gtrans)•50mgcholesterol•870mgsodium•15gtotalcarbohydrate(4gfiber,4gsugar)•21gprotein•10%DVvitaminA•8%DVvitaminC•0%DVcalcium•15%DViron
BrevardStewDavidR.Britchfield
Melbourne,FL
Makes10servingsPrep.Time:20-25minutesCookingTime:4-5hoursIdealslow-cookersize:5-qt.
1½lbs.leanstewingbeef,cutin1"cubes1cuponions,chopped1Tbsp.oliveoil3medium-sizedpotatoes,cutin1"cubes28-oz.canlow-sodiumcrushedtomatoes,undrained16-oz.cancream-style
corn,drainedandrinsed16-oz.canlow-sodiumlimabeans,drainedandrinsed16-oz.canlow-sodiumcutcarrots,drainedandrinsed1Tbsp.Worcestershiresauce
¾tsp.salt½tsp.driedmarjoramleaves4slicesbacon,cookedandcrumbled¼tsp.redpeppersauce
1.Inalargeskillet,brownbeefandonionsinoliveoilovermediumheatuntilbeefisbrownonallsides.Drain.
2.Combineallingredientsexceptbaconandredpeppersauceinslowcooker
sprayedwithnonfatcookingspray.Mixwell.3.Cover.Cookonlow4-5hours.4.Stirbaconandredpeppersauceintostewjustbeforeserving.
——PERSERVING——•270calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•45mgcholesterol•530mgsodium•35gtotalcarbohydrate(6gfiber,5gsugar)•20gprotein•100%DVvitaminA•20%DVvitaminC•6%DVcalcium•25%DViron
VeggieBeefStewIreneHull
Anderson,IN
Makes5servingsPrep.Time:25minutesCookingTime:2½-3½hoursIdealslow-cookersize:3-or4-qt.
¾lb.leanstewingmeat,trimmedoffatandcutinto½"cubes2tsp.canolaoil14½-oz.canlow-sodium,low-fatbeefbroth14½-oz.canlow-sodiumstewedtomatoes1½cupsbutternutsquash,peeledandcubed
1cupfrozencorn
½cupcarrots,choppeddashofsalt
dashofblackpepperdashofdriedoregano2Tbsp.cornstarch¼cupwater
1.Inaskillet,brownstewingmeatincanolaoilovermediumheat.Transfertoslowcooker.
2.Addbeefbroth,vegetables,salt,pepper,andoregano.3.Cover.Cookonhigh2-3hours.4.Combinecornstarchandwateruntilsmooth.Stirintostew.5.Cover.Cookonhigh30minutes.
——PERSERVING——•200calories(50caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•40mgcholesterol•180mgsodium•22gtotalcarbohydrate(4gfiber,6gsugar)•17gprotein•150%DVvitaminA•20%DVvitaminC•6%DVcalcium•15%DViron
BestEverydayStewElizabethL.Richards
RapidCitySD
Makes8servingsPrep.Time:25minutesCookingTime:5-6hoursIdealslow-cookersize:6-qt.
2¼lbs.flanksteak,1½"thick8redpotatoes,smalltomediuminsize
10babycarrots
1largeclovegarlic,diced1medium-sizedtolargeonion,chopped
1cupbabypeas
3ribscelery,cutin1"pieces3cupscabbage,inchunks28-oz.canslow-sodiumtomatosauce1Tbsp.Worcestershiresauce
2bayleaves
¼-½tsp.driedthyme,accordingtoyourtastepreference¼-½tsp.driedbasil,accordingtoyourtastepreference¼-½tsp.driedmarjoram,accordingtoyourtastepreference1Tbsp.parsley
2cupswaterormore,ifdesired4cubesbeeforvegetablebouillon1.Trimflanksteakoffat.Cutin1½"cubes.Brownslowlyinnonstickskillet.2.Quarterpotatoes.3.Combineallingredientsinlargeslowcooker.4.Cover.Cookonhigh1hour.Turntolowandcook4-5additionalhours.
——PERSERVING——•260calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•75mgcholesterol•1330mgsodium•22gtotalcarbohydrate(4gfiber,6gsugar)•29gprotein•40%DVvitaminA•20%DVvitaminC•6%DVcalcium•25%DViron
Tip:Letallsoupsandstewssitovernightinrefrigeratorandskimoffanyfatinthe
morning.
Gone-All-DayDinnerSusanScheel
WestFargo,ND
Makes8servingsPrep.Time:15-20minutesCookingTime:4-6hoursIdealslow-cookersize:5-qt.
1cupuncookedwildrice,rinsedanddrained1cupcelery,chopped1cupcarrots,chopped24-oz.cansmushrooms,drained1largeonion,chopped½cupsliveredalmonds
3beefbouilloncubes
2½tsp.seasonedsalt2lbs.bonelessroundsteak,cutinbite-sizedpieces
3cupswater
1.Layeringredientsinslowcookerinorderlisted.Donotstir.2.Cover.Cookonlow4-6hours.3.Stirbeforeserving.
——PERSERVING——•300calories(90caloriesfromfat)
•10gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•1110mgsodium•24gtotalarbohydrate(4gfiber,3gsugar)•28gprotein•80%DVvitaminA•2%DVvitaminC•4%DVcalcium•20%DViron
Awordofcaution—itisacommonmistaketoaddtoomuchliquid.
Mrs.J.E.Barthold,Bethlehem,PA
HeartyBeefStewLaurieSylvester
Ridgely,MD
Makes8servingsPrep.Time:20minutesCookingTime:4-6hoursIdealslow-cookersize:5-or6-qt.
2lbs.leanstewingbeef,cubed2Tbsp.quick-cookingtapioca
2ribscelery
4onions,quartered1Tbsp.sugar
4carrots,cutup4potatoes,cubed16-oz.canstringbeans,undrained10¾-oz.canlow-sodiumtomatosoup½cupwater1tsp.salt½tsp.blackpepper1Tbsp.freshparsley
1.Combineallingredientsexceptparsleyinslowcooker.2.Cover.Cookonlow4-6hours.Stirinparsleyjustbeforeserving.
——PERSERVING——•300calories(60caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•440mgsodium•35gtotalcarbohydrate(5gfiber,10gsugar)•26gprotein•100%DVvitaminA•30%DVvitaminC•6%DVcalcium•25%DViron
LotsaTomatoesBeefStewBerniceA.Esau
NorthNewton,KS
Makes6servingsPrep.Time:20-25minutesCookingTime:4-6hoursIdealslow-cookersize:6-or7-qt.
2lbs.extra-leanstewingbeefcubes,trimmedoffat5-6carrots,cutin1"pieces
1largeonion,cutinchunks3ribscelery,sliced6medium-sizedtomatoes,cutupandgentlymashed½cupquick-cooking
tapioca1wholeclove,or¼-½tsp.groundcloves1tsp.driedbasil½tsp.driedoregano
2bayleaves
2tsp.salt½tsp.blackpepper3-4potatoes,cubed
1.Placeallingredientsinslowcooker.Mixtogetherwell.2.Cover.Cookonlow4-6hours.
——PERSERVING——•400calories(70caloriesfromfat)•8gtotalfat(2.5gsaturated,0gtrans)•90mgcholesterol•110mgsodium•48gtotalcarbohydrate(7gfiber,10gsugar)•34gprotein•200%DVvitaminA•50%DVvitaminC•60%DVcalcium•30%DViron
Tip:Add2-3Tbsp.instantmashedpotatoesduringthelast30minutesofcooking
ifthecookingjuicesaretoothin.
FruityVegetableBeefStew
EstherS.MartinEphrata,PA
Mrs.CarolynBaerConrath,WI
Makes4servingsPrep.Time:25minutesCookingTime:3½-4½hoursIdealslow-cookersize:4-qt.
¾lb.leanbeefstewingmeat,cutinto½"cubes2tsp.canolaoil14½-oz.canfat-freebeefbroth14½-oz.canstewedtomatoes,cutup1½cupsbutternutsquash,peeledandcubed1cupfrozencorn,thawed6driedapricot,orpeach,halves,quartered½cupcarrots,chopped1tsp.driedoregano¼tsp.salt¼tsp.blackpepper2Tbsp.cornstarch¼cupwater2Tbsp.freshparsley,minced
1.Brownmeatinoilinanonstickskilletovermediumheat.2.Combinemeat,broth,tomatoes,squash,corn,apricots,carrots,oregano,
salt,andpepperinslowcooker.3.Cookonlow3-4hours,oruntilvegetablesandmeataretender.4.Combinecornstarchandwateruntilsmooth.Stirintostew.5.Cookonhigh30minutes,oruntilstewisthickened.6.Addparsleyjustbeforeserving.
——PERSERVING——•280calories(60caloriesfromfat)•7gtotalfat(1.5gsaturated,0gtrans)•50mgcholesterol•510mgsodium•35gtotalcarbohydrate(5gfiber,13gsugar)•23gprotein
•150%DVvitaminA•20%DVvitaminC•8%DVcalcium•20%DViron
Note:WiththesweetflavorfromapricotsandsquashwethinkthisdishhasaSouth
AmericanorCubanflair.Theadditionofcornmakesitevenmorehearty.
Makes-A-MealSlow-CookerStewSharonWantland
MenomoneeFalls,WI
Makes6servingsPrep.Time:25minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
1½lbs.beefstewingmeat1medium-sizedonion,chopped4carrots,peeledandcutinslices2ribscelery,cutinpieces4medium-sizedpotatoes,peeledandcutincubes28-oz.cansodium-free
wholetomatoes,undrained10½-oz.canfat-freebeefbroth
1Tbsp.Worcestershiresauce2Tbsp.driedparsleyflakes
1bayleaf
1tsp.salt¼tsp.blackpepper2Tbsp.quick-cookingtapioca
1.Brownbeefcubesovermediumheatinnonstickskillet.Transfertoslowcooker.
2.Addremainingingredients.Stirtoblend.3.Cookonlow4-5hours.
——PERSERVING——•240calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•50mgcholesterol•520mgsodium•30gtotalcarbohydrate(5gfiber,6gsugar)•21gprotein•150%DVvitaminA•30%DVvitaminC•6%DVcalcium•20%DViron
GermanDinnerSharonMiller
Holmesville,OH
Makes6servingsPrep.Time:15minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
32-oz.bagsauerkraut,drained1lb.extra-leangroundbeef1smallgreenbellpepper,grated211½-oz.cansV8juice½cupchoppedcelery,optional
1.Combineallingredientsinslowcooker.2.Cookfor1houronhigh,andthenonlow3-4hours.
——PERSERVING——•170calories(60caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•30mgcholesterol•1160mgsodium•10gtotalcarbohydrate(4gfiber,3gsugar)•17gprotein•10%DVvitaminA•40%DVvitaminC•6%DVcalcium•25%DViron
TangyBarbecueSandwichesLavinaHochstedlerGrandBlanc,MILoisM.Martin
Lititz,PA
Makes18sandwichesPrep.Time:25minutesCookingTime:5-6hoursIdealslow-cookersize:6-qt.
3cupschoppedcelery1cupchoppedonions1cuplow-sodiumketchup
1cuplow-sodiumbarbecuesauce
1cupwater
2Tbsp.vinegar2Tbsp.Worcestershiresauce2Tbsp.brownsugar1tsp.chilipowder1tsp.salt½tsp.blackpepper½tsp.garlicpowder4-lb.leanbonelesschuckroast
1.Combineallingredientsexceptroastinslowcooker.Whenwellmixed,addroast.
2.Cover.Cookonlow5-6hours.3.Removeroast.Coolandshredmeat.Returntosauce.Heatwell.4.Serveonbuns.
——PERSERVING——•300calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•60mgcholesterol•840mgsodium•36gtotalcarbohydrate(4gfiber,10gsugar)•24gprotein•0%DVvitaminA•0%DVvitaminC•8%DVcalcium•20%DViron
PorkandBeefBarbecueSusanScheel
WestFargo,ND
Makes14servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:5-or6-qt.
8-oz.cantomatosauce½cupbrownsugar,packed¼cupchilipowder,orless¼cupcidervinegar2tsp.Worcestershiresauce1tsp.salt1lb.leanbeefstewingmeat,cutinto¾"cubes1lb.leanporktenderloin,cut
into¾"cubes3greenbellpeppers,chopped3largeonions,chopped
1.Combinetomatosauce,brownsugar,chilipowder,cidervinegar,Worcestershiresauce,andsaltinslowcooker.
2.Stirinmeats,greenpeppers,andonions.3.Cover.Cookonhigh3-4hours.4.Shredmeatwithtwoforks.Stirallingredientstogetherwell.5.Serveonbuns.
——PERSERVING——•270calories(50caloriesfromfat)•6gtotalfat(1.5gsaturated,0.5gtrans)•40mgcholesterol•480mgsodium•38gtotalcarbohydrate(3gfiber,14gsugar)•18gprotein•20%DVvitaminA•20%DVvitaminC•8%DVcalcium•20%DViron
BeefSandwichesRobinSchrockMillersburg,OH
Makes12servingsPrep.Time:30minutesCookingTime:5-7hoursIdealslow-cookersize:4-or5-qt.
2-lb.bonelessbeefroast3medium-sizedonions,chopped2cupsredwinevinegar
3bayleaves
½tsp.salt,optional¼tsp.groundcloves½tsp.garlicpowder
1.Cutroastinhalf.Placeinslowcooker.2.Combineonions,vinegar,bayleaves,salt,cloves,andgarlicpowder.Pour
overroast.3.Cover.Cookonlow5-7hours.4.Discardbayleaves.5.Removemeat.Shredwithafork.6.Serveonhamburgerbuns.
——PERSERVING——•230calories(50caloriesfromfat)•6gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•330mgsodium•27gtotalcarbohydrate(4gfiber,4gsugar)•19gprotein•0%DVvitaminA•0%DVvitaminC
•0%DVcalcium•15%DViron
Variations:Ifyoupreferasomewhatsweeterflavoring,andyourdietallows,youmay
wanttoadd¼cupbrownsugar,½cupraisins,orseveraltablespoonsofSplendatoStep2.
BeefPitasDedePetersonRapidCity,SD
Makes2servingsPrep.Time:15minutesCookingTime:2-3hoursIdealslow-cookersize:2-qt.
½lb.beeforpork,cutintosmallcubes½tsp.driedoreganodashofblackpepper1cupfreshtomatoes,chopped2Tbsp.freshgreenbellpeppers,diced¼cupnonfatsourcream1tsp.redwinevinegar1tsp.vegetableoil2largepitabreads,heatedandcutinhalf
1.Placemeatinslowcooker.Sprinklewithoreganoandblackpepper.2.Cookonlow2-3hours.3.Inaseparatebowl,combinetomatoes,greenpeppers,sourcream,vinegar,
andoil.4.Fillpitaswithmeat.Topwithvegetable-andsour-creammixture.
——PERSERVING——•380calories(80caloriesfromfat)•9gtotalfat(2.5gsaturated,0gtrans)
•75mgcholesterol•410mgsodium•44gtotalcarbohydrate(3gfiber,6gsugar)•30gprotein•20%DVvitaminA•20%DVvitaminC•10%DVcalcium•25%DViron
FrenchDipLorettaWeiszAuburn,WA
Makes12servingsPrep.Time:10minutesCookingTime:5-6hoursIdealslow-cookersize:4-or5-qt.
2-lb.beeftoproundroast,trimmed3cupswater
1cuplightsoysauce
1tsp.driedrosemary1tsp.driedthyme1tsp.garlicpowder1bayleaf
3wholepeppercorns
1.Placeroastinslowcooker.Addwater,soysauce,andseasonings.2.Cover.Cookonlow5-6hours.3.Removemeatfrombroth.Thinlysliceorshred.Keepwarm.
4.Strainbrothandskimofffat.Pourbrothintosmallcupsfordipping.5.Servebeefonrolls.
——PERSERVING——•260calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•630mgsodium•20gtotalcarbohydrate(1gfiber,1gsugar)•26gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•20%DViron
Slow-CookerFajitaStewSaraPuskar
Abingdon,MDNancyWagnerGraves
Manhattan,KS
Makes8servingsPrep.Time:20minutesCookingTime:4¼-5¼hoursIdealslow-cookersize:3-or4-qt.
2½lbs.bonelessbeeftoproundsteak1onion,chopped1-oz.envelopedryfajitaseasoningmix(about2Tbsp.)14-oz.candiced
tomatoes,undrained1redbellpepper,cutinto1”pieces¼cupflour¼cupwater
1.Trimexcessfatfrombeefandcutinto2”pieces.Combinewithonionin
slowcooker.2.Mixtogetherfajitaseasoningandundrainedtomatoes.Pouroverbeef.3.Placecut-uppeppersontop.4.Cover.Cookonlow4-5hours,oruntilbeefistender.5.Combineflourandwaterinasmallbowl.Stirwelltomix.6.Graduallyaddtoslowcooker.7.Cover.Cookonhigh15-20minutesuntilthickened,stirringoccasionally.
——PERSERVING——•320calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•85mgcholesterol•330mgsodium•31gtotalcarbohydrate(2gfiber,3gsugar)•31gprotein•20%DVvitaminA•20%DVvitaminC•4%DVcalcium•25%DViron
Tip:Thisisdeliciousservedoverhotrice.
Slow-CookedSteakFajitasVirginiaGraybill
Hershey,PA
Makes12servingsPrep.Time:25-30minutesCookingTime:4½-6½hoursIdealslow-cookersize:4-qt.
1½lbs.beefflanksteak15-oz.canlow-sodiumdicedtomatoeswithgarlicandonion,undrained1
jalapeñopepper,seededandchopped*2garliccloves,minced1tsp.groundcoriander1tsp.groundcumin1tsp.chilipowder½tsp.salt2medium-sizedonions,sliced2medium-sizedgreenbellpeppers,julienned2medium-sizedsweetredbellpeppers,julienned1Tbsp.freshparsley,
minced2tsp.cornstarch1Tbsp.water126"flourtortillas,warmed¾cupfat-freesourcream¾cuplow-sodiumsalsa
1.Slicesteakthinlyintostripsacrossgrain.Placeinslowcooker.2.Addtomatoes,jalapeño,garlic,coriander,cumin,chilipowder,andsalt.3.Cover.Cookonlow3-4hours.4.Addonions,peppers,andparsley.5.Cover.Cookonlow1-2hourslonger,oruntilmeatistender.6.Combinecornstarchandwateruntilsmooth.Graduallystirintoslow
cooker.7.Cover.Cookonhigh30minutes,oruntilslightlythickened.8.Usingaslottedspoon,spoonabout½cupofmeatmixturedownthecenter
ofeachtortilla.9.Add1Tbsp.sourcreamand1Tbsp.salsatoeach.10.Foldbottomoftortillaoverfillingandrollup.
——PERSERVING——•250calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•35mgcholesterol•570mgsodium•31gtotalcarbohydrate(2gfiber,4gsugar)•16gprotein•30%DVvitaminA
•60%DVvitaminC•10%DVcalcium•20%DViron
*Whencuttingjalapeñopeppers,userubberorplasticglovestoprotectyourhands.Avoidtouchingyourface.
Slow-CookerEnchiladasRobinSchrockMillersburg,OH
Makes6servingsPrep.Time:30-45minutesCookingTime:2-3hoursIdealslow-cookersize:4-qt.
1lb.leangroundbeef1cuponions,chopped½cupgreenbellpepper,chopped16-oz.canpinto,orkidney,beans,rinsedanddrained10-oz.candiced
tomatoesandgreenchilies
1cupwater
1tsp.chilipowder16-oz.canblackbeans,rinsedanddrained½tsp.groundcumin½tsp.salt¼tsp.blackpepperdashofdriedredpepperflakesand/orseveraldropsTabascosauce,ifyoulike
1cupshreddedlow-fatsharpcheddarcheese1cupshreddedlow-fatMontereyJackcheese66"or7"flourtortillas1.Inanonstickskillet,brownbeef,onions,andgreen
pepper.
2.Addremainingingredients,exceptcheesesandtortillas.Bringtoaboil.3.Reduceheat.Coverandsimmer10minutes.4.Combinecheesesinabowl.5.Inslowcooker,layerabout¾cupbeefmixture,onetortilla,andabout¼
cupcheese.Repeatlayersuntilallingredientsareused.6.Cover.Cookonlow2-3hours.
——PERSERVING——•490calories(110caloriesfromfat)•12gtotalfat(4.5gsaturated,0gtrans)•35mgcholesterol•1480mgsodium•51gtotalcarbohydrate(8gfiber,6gsugar)•43gprotein•10%DVvitaminA•20%DVvitaminC•80%DVcalcium•30%DViron
Togetthebestflavor,sautevegetablesorbrownmeatbeforeplacingincookertocook.
ConnieJohnson,Loudon,NH
Low-FatSlow-CookerBarbecueMarthaHershey
Ronks,PA
Makes12sandwichservingsPrep.Time:30-45minutesCookingTime:2-3hoursIdealslow-cookersize:3-qt.
1lb.extra-leangroundbeef2cupscelery,choppedfine1cuponions,chopped1Tbsp.whippedbutter2Tbsp.redwinevinegar1Tbsp.brownsugar3Tbsp.Worcestershiresauce1tsp.salt1tsp.yellowpreparedmustard1cupketchup
2cupswater
1.Browngroundbeef,celery,andonionsinanonstickskillet.2.Combineallingredientsinslowcooker.3.Coverandcookonlow2-3hours.4.Serveinsandwichrolls.
——PERSERVING——•110calories(45caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•15mgcholesterol•540mgsodium•8gtotalcarbohydrate(0.5gfiber,3gsugar)•8gprotein•6%DVvitaminA•6%DVvitaminC•2%DVcalcium•8%DViron
SloppyBeefSandwichesColleenKonetzniRioRancho,NM
Makes6servingsPrep.Time:30minutesCookingTime:2-3hoursIdealslowcookersize:3-or4-qt.
1½lbs.95%leangroundbeef1onion,chopped½cupwater
1jarlow-sodiumsalsa
wholewheatsandwichrolls
2cupsgratedfat-freecheddarcheese
½cupchoppedlettuce
1.Cookbeefandonioninskilletwith½cupwateruntilmeatisnolongerpink.Stirwithwoodenspoontobreakupclumps.Drainoffdrippings.
2.Placebeefmixtureintoslowcooker.Addsalsa.Mixwell.3.Cover.Cookonlow2-3hours.4.Dividesandwichmeatamongbunsandsprinklewithcheeseandlettuce.
——PERSERVING——•330calories(70caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•70mgcholesterol•640mgsodium•27gtotalcarbohydrate(4gfiber,5gsugar)•38gprotein•15%DVvitaminA•10%DVvitaminC•40%DVcalcium•20%DViron
MeatLoafJodyMoorePendleton,IN
Makes8servingsPrep.Time:30minutesCookingTime:2-5hoursIdealslow-cookersize:3-or4-qt.
½lb.extra-leangroundbeef1lb.leangroundturkey1medium-sizedonion,chopped
2eggs
⅔cupdryquickoats
1envelopedryonionsoupmix
½-1tsp.liquidsmoke
1tsp.drymustard1cupketchup,divided
1.Foldtwostripsoftinfoil,eachlongenoughtofitfromthetopofthecookerdowninsideanduptheotherside,plusa2-inchoverhangoneachsideofthecooker—tofunctionashandlesforliftingthefinishedloafoutofthecooker.
2.Mixbeef,turkey,andchoppedoniontogetherthoroughly.3.Combinewitheggs,oats,drysoupmix,liquidsmoke,mustard,andallbut2
Tbsp.ofketchup.4.Shapeintoloafandplaceinslowcookersprayedwithnonfatcookingspray.
Topwithremainingketchup.5.Cover.Cookonlow4-5hoursoronhigh2-3hours.6.Whenfinished,pullloafupgentlywithfoilhandles.Placeloafonwarm
platter.Pullfoilhandlesaway.Allowloaftorest10minutesbeforeslicing.
——PERSERVING——•210calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•80mgcholesterol•1040mgsodium•18gtotalcarbohydrate(2gfiber,5gsugar)•23gprotein•8%DVvitaminA•6%DVvitaminC•4%DVcalcium•10%DViron
MeatLoafandMushroomsRebeccaMeyerkorth
Wamego,KS
Makes6servingsPrep.Time:25minutesCookingTime:4-5hoursIdealslow-cookersize:3½-or4-qt.
21-oz.sliceswholewheatbread½lb.extra-leangroundbeef¾lb.fat-freegroundturkey1½cupsmushrooms,sliced½cupmincedonions1tsp.Italianseasoning¾tsp.salt
2eggs
1clovegarlic,minced3Tbsp.ketchup1½tsp.Dijonmustard⅛tsp.groundredpepper
1.Foldtwostripsoftinfoil,eachlongenoughtofitfromthetopofthecookerdowninsideanduptheotherside,plusa2-inchoverhangoneachsideofthecooker—tofunctionashandlesforliftingthefinishedloafoutofthecooker.
2.Processbreadslicesinfoodprocessoruntilcrumbsmeasure1⅓cups.3.Combinebreadcrumbs,beef,turkey,mushrooms,onions,Italianseasoning,
salt,eggs,andgarlicinbowl.Shapeintoloaftofitinslowcooker.4.Mixtogetherketchup,mustard,andpepper.Spreadovertopofloaf.5.Cover.Cookonlow4-5hours.6.Whenfinished,pullloafupgentlywithfoilhandles.Placeloafonwarm
platter.Pullfoilhandlesaway.Allowloaftorest10minutesbeforeslicing.
——PERSERVING——•230calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•100mgcholesterol•1190mgsodium•15gtotalcarbohydrate(2gfiber,4gsugar)•27gprotein•4%DVvitaminA•0%DVvitaminC•4%DVcalcium
•15%DViron
MeatLoafwithaMexicanTouchKarenWaggoner
Joplin,MO
Makes6servingsPrep.Time:20-30minutesCookingTime:4hoursIdealslow-cookersize:4-qt.
1¼lbs.extra-leangroundbeef4cupshashbrowns,thawed1egg,lightlybeaten,oreggsubstitute2Tbsp.dryvegetablesoupmix2Tbsp.low-sodiumtacoseasoning2cupsfat-freeshreddedcheddarcheese,divided
1.Mixtogethergroundbeef,hashbrowns,egg,soupmix,tacoseasoning,and1cupofcheese.Shapeintoloaf.
2.Lineslowcookerwithtinfoil,allowingendsoffoiltoextendoutoveredgesofcooker,enoughtograbholdofandtolifttheloafoutwhenit’sfinishedcooking.Spraythefoilwithnonfatcookingspray.
3.Placeloafincooker.Cover.Cookonlow4hours.4.Sprinklewithremainingcheeseandcoveruntilmelted.5.Gentlyliftloafout,usingtin-foilhandles.Allowtorest10minutes,then
sliceandserve.
——PERSERVING——•350calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,0gtrans)•70mgcholesterol•1040mgsodium•32gtotalcarbohydrate(4gfiber,1gsugar)•34gprotein•15%DVvitaminA
•10%DVvitaminC•35%DVcalcium•15%DViron
Low-CalMeatLoafJeanetteOberholtzer
Manheim,PACharlotteShaffer
EastEarl,PADorothyVanDeest
Memphis,TN
Makes6servingsPrep.Time:25minutesCookingTime4-5hoursIdealslow-cookersize:3½-qt.
½lb.extra-leangroundbeef
3cupsshreddedcabbage
1greenbellpepper,chopped½tsp.salt1Tbsp.driedonionflakes½tsp.carawayseeds,optional
1.Thoroughlycombineallingredients.2.Shapeintoaroundloaf.3.Placeonrackinslowcooker.4.Cover.Cookonlow4-5hours.
——PERSERVING——•80calories(30caloriesfromfat)•3.5gtotalfat(1.5gsaturated,0gtrans)
•15mgcholesterol•230mgsodium•4gtotalcarbohydrate(2gfiber,2gsugar)•9gprotein•4%DVvitaminA•25%DVvitaminC•2%DVcalcium•6%DViron
Tips:1.Therecipecanbeeasilydoubledifyouhavealargecrowdtofeed.Usea6-
quartcookerandcookonhighfor4-5hoursoronlow6-7hours.2.Toaddcolorandflavor,servewithchilisauceorketchup.
PorcupineMeatballsJenniferDzialonski
Brishton,MI
Makes5servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:3½-qt.
¾lb.extra-leangroundbeef,orgroundturkey
1cupskimmilk
½cupuncookedlong-grainrice1medium-sizedonion,chopped
1cupdrybreadcrumbs
½tsp.salt
dashofblackpepper10¾-oz.canlow-fat,low-sodiumcreamofmushroomsoup½cupskimmilk
1.Combinemeat,1cupskimmilk,rice,onion,breadcrumbs,salt,andpepperinabowl.
2.Shapeintomeatballswithanicecreamscoop.Placeinslowcooker.3.Mixtogethersoupand½cupmilk.Pourovermeatballs.4.Cover.Cookonlow4-5hours.5.Servewithmushroom-soupgravy.
——PERSERVING——•140calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,1gtrans)•30mgcholesterol•920mgsodium•40gtotalcarbohydrate(1gfiber,6gsugar)•21gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•20%DViron
MeatballStewToppingBeckyFreyLebanon,PA
Makes6servingsPrep.Time:30-40minutesCookingTime:4-5hoursIdealslow-cookersize:3-qt.
1lb.extra-leangroundbeef1egg
1cupbreadcrumbs
1medium-sizedonion,chopped¾tsp.salt14½-oz.canlow-sodiumdicedtomatoes10½-oz.canfat-free,low-sodiumbeefbroth¼tsp.driedthyme3carrots,scrubbedanddiced1medium-sizedonion,chopped1ribcelery,chopped
1.Combinegroundbeef,egg,breadcrumbs,onion,andsalt.2.Shapeintoverysmallmeatballs.3.Brownmeatballsinnonstickskillet.4.Mixremainingingredientsinslowcooker.Spooninmeatballsandstir
togethergently.5.Cover.Cookonlow4-5hours.6.Serveoverpotatoesorspaghetti.
——PERSERVING——•240calories(60caloriesfromfat)•6gtotalfat(2.5gsaturated,0gtrans)•45mgcholesterol•490mgsodium•29gtotalcarbohydrate(3gfiber,5gsugar)•17gprotein•80%DVvitaminA•8%DVvitaminC•6%DVcalcium•20%DViron
SweetandSourMeatballsAliceMiller
StuartsDraft,VA
Makes4servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundchuck½cupdrybreadcrumbs¼cupfat-freemilk¾tsp.salt¼tsp.blackpepper1egg,beaten2Tbsp.finelychoppedonions½tsp.Worcestershiresauce
Sauce:⅓cuppackedbrownsugar2Tbsp.cornstarch13¼-oz.canunsweetenedpineapplechunks,undrained⅓cupvinegar1Tbsp.soysauce1greenbellpepper,chopped⅓cupwater
1.Combinemeatballingredients.Shapeinto¾-1"balls.Browninnonstickskillet.Drain.Placeinslowcooker.
2.Addbrownsugarandcornstarchtoskillet.Stirinremainingingredients.Heattoboiling,stirringconstantly.Pourovermeatballs.
3.Cover.Cookonlow3-4hours.
——PERSERVING——•380calories(110caloriesfromfat)•12gtotalfat(4.5gsaturated,0gtrans)•90mgcholesterol•850mgsodium•40gtotalcarbohydrate(2gfiber,28gsugar)•28gprotein•0%DVvitaminA•20%DVvitaminC
•10%DVcalcium•20%DViron
Variation:Ifyoulikepineapples,usea20-oz.canofchunks,insteadofthe13¼-oz.can.
MexicanCornBreadJeanneHeyerly
Chenoa,IL
Makes6servingsPrep.Time:20-25minutesCookingTime:4½-6hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeefchuck16-oz.cancream-stylecorn
1cupcornmeal
½tsp.bakingsoda1tsp.salt¼cupoil
1cupfat-freemilk
2eggs,beaten½cuplow-sodiumtacosauce
2cupsshreddedfat-freecheddarcheese
1medium-sizedonion,chopped
1garlicclove,minced4-oz.candicedgreenchilies
1.Browngroundchuckinnonstickskillet.2.Whilemeatisbrowning,combinecorn,cornmeal,bakingsoda,salt,oil,
milk,eggs,andtacosauce.Pourhalfofmixtureintoslowcooker.2.Layercheese,onion,garlic,greenchilies,andgroundbeefontopof
cornmealmixture.Coverwithremainingcornmealmixture.3.Cover.Cookonhigh1hourandonlow3½-4hours,oronlyonlow6hours.
——PERSERVING——•360calories(90caloriesfromfat)•10gtotalfat(3gsaturated,0gtrans)•60mgcholesterol•1300mgsodium•39gtotalcarbohydrate(4gfiber,6gsugar)•29gprotein•10%DVvitaminA•0%DVvitaminC•40%DVcalcium•15%DViron
AfricanBeefCurryRebeccaLeichtyHarrisonburg,VA
Makes6smallservingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:3-qt.
1lb.extra-leangroundbeef,browned1largeonion,thinlysliced1greenbellpepper,diced1tomato,peeledanddiced
1apple,peeled,cored,anddiced1-2tsp.curry(ormoretotaste)
4cupspreparedrice
1.Sprayslowcookerwithfat-freecookingspray.2.Addallingredientsexceptricetoslowcookerandmixwell.3.Coverandcookonlow4-5hours.4.Serveoverhotrice.
——PERSERVING——•340calories(70caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•30mgcholesterol•50mgsodium•47gtotalcarbohydrate(2gfiber,6gsugar)•20gprotein•6%DVvitaminA•20%DVvitaminC•4%DVcalcium•20%DViron
Tips:1.Youcanthickenthisbystirringina6-oz.canoftomatopasteinStep2,if
youwish.2.Thisisinterestingservedwithaspoonfuloflowfatornonfat“lemon-
enhanced”vanillayogurtontopofeachindividualdish.
GroundBeef’n’BiscuitsKarenWaggoner
Joplin,MO
Makes8servings
Prep.Time:20minutesCookingTime:2½-3½hoursIdealslow-cookersize:6-qt.
1½lbs.extra-leangroundbeef½cupcelery,chopped½cuponions,chopped2Tbsp.flour1tsp.salt¼tsp.blackpepper½tsp.driedoregano28-oz.canstomatosauce10-oz.pkg.frozenpeas,thawed27½-oz.cansrefrigeratedbuttermilkbiscuits
2cupsfat-freeshreddedcheddarcheese
1.Browngroundbeef,celery,andonionsinnonstickskillet.2.Stirinflour,salt,pepper,andoregano.3.Addtomatosauceandpeas.4.Pourintoslowcooker.(Alargeovalcookerallowsthebiscuitstobe
arrangedovertop.Youcanalsodividethemixturebetweentworoundslowcookersandaccommodatethebiscuitsinthatway.)5.Arrangebiscuitsovertopandsprinklewithcheese.
6.Cookuncoveredonhigh1-1½hours,thenonlowfor1½-2hours,coveringforthelast30minutes.
——PERSERVING——•370calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,0gtrans)•35mgcholesterol•1470mgsodium•38gtotalcarbohydrate(3gfiber,5gsugar)•34gprotein•20%DVvitaminA•10%DVvitaminC
•30%DVcalcium•25%DViron
HamburgerCasseroleBeckyHarderMonument,CO
Makes6servingsPrep.Time:20-25minutesCookingTime:3-6hoursIdealslow-cookersize:4-or5-qt.
1½lbs.extra-leangroundbeef½tsp.salt¼tsp.blackpepper2largepotatoes,sliced2-3medium-sizedcarrots,sliced
2cupsfrozenpeas
2medium-sizedonions,sliced2ribscelery,sliced10¾-oz.canlow-sodiumtomatosoupsoupcanofwater
1.Browngroundbeefinanonstickskilletovermediumheat.Seasonwithsaltandpepper.
2.Layervegetablesintoslowcookerinordergiven.3.Placegroundbeefontopofcelery.4.Mixtomatosoupwithwater.Pourintoslowcooker.5.Cover.Cookonlow4-6hoursoronhigh3-4hours.
——PERSERVING——•320calories(100caloriesfromfat)
•11gtotalfat(4gsaturated,0gtrans)•40mgcholesterol•360mgsodium•28gtotalcarbohydrate(5gfiber,7gsugar)•28gprotein•100%DVvitaminA•30%DVvitaminC•4%DVcalcium•25%DViron
BeefandNoodleCasseroleDeloresScheelWestFargo,ND
Makes10servingsPrep.Time:20-30minutesCookingTime:2-3hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef1medium-sizedonion,chopped1medium-sizedgreenbellpepper,chopped17-oz.canwhole-kernelcorn,drained4-oz.canmushroomstemsandpieces,drained1tsp.salt¼tsp.blackpepper11-oz.jarsalsa5cupsdrymediumeggnoodles,cooked28-oz.canlow-sodiumdicedtomatoes,undrained
1cuplow-fatshreddedcheddarcheese
1.Browngroundbeefandonioninnonstickskilletovermediumheat.Transfertoslowcooker.
2.Topwithremainingingredientsinorderlisted.3.Cover.Cookonlow2-3hours.
——PERSERVING——•460calories(100caloriesfromfat)•11gtotalfat(4gsaturated,0gtrans)•75mgcholesterol•1300mgsodium•61gtotalcarbohydrate(7gfiber,9gsugar)•31gprotein•15%DVvitaminA•30%DVvitaminC•25%DVcalcium•30%DViron
BeefandRiceCasseroleColleenHeatwole
Burton,MI
Makes6servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:5-qt.
½lb.extra-leangroundbeef1onion,chopped1clovegarlic,minced½cupgreenbellpepper,cutfinely½cupcelery,diced1tsp.driedbasil1tsp.driedoregano10¾-oz.canreduced-fat,low-sodiumcreamofmushroomsoup1cupwater
4cupscookedbrownrice
1.Browngroundbeef,onion,garlic,greenpepper,andceleryinanonstickskilletovermediumheat.Seasonwithbasilandoregano.
2.Combinesoupandwaterinseparatebowl.3.Sprayslowcookerwithnonfatcookingspray.4.Layer2cupsofcookedriceonbottomofslowcooker.Addhalfofground
beefandhalfofsoupmixture.5.Repeatlayers.6.Cover.Cookonlow3-4hours.
——PERSERVING——•250calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0.5gtrans)•15mgcholesterol•380mgsodium•37gtotalcarbohydrate(3gfiber,2gsugar)•12gprotein•2%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
IfIwanttohaveahotdishatnoontimeonSunday,IbakeacasseroleonSaturday.ThenonSundaymorningIputthepreparedfoodintoaslowcooker,turnitonHighfor30minutes,thenonLowwhileI’matchurch.
RuthHershey,Paradise,PA
ChinaDishLoisStoltzfus
HoneyBrook,PA
Makes6servingsPrep.Time:30minutesCookingTime:4-6hoursIdealslow-cookersize:4-qt.
1½lbs.extra-leangroundbeef10¾-oz.cancreamofchickensoup10¾-oz.can98%fat-freecreamofmushroomsoup3½cupswater2cupscelery,chopped1cuponions,chopped1cupbrownrice,uncooked3Tbsp.Worcestershiresauce
1.Browngroundbeefinanonstickskillet.2.Combineallingredientsinslowcooker.3.Cover.Cookonlow4-6hours.
——PERSERVING——•400calories(140caloriesfromfat)•15gtotalfat(6gsaturated,1gtrans)•45mgcholesterol•950mgsodium•36gtotalcarbohydrate(2gfiber,3gsugar)•28gprotein•6%DVvitaminA•8%DVvitaminC•8%DVcalcium•20%DViron
GroundBeefStroganoffJanieS.CanuppMillersville,MD
Makes6servingsPrep.Time:30minutes
CookingTime:3hoursIdealslowcookersize:5-qt.
2lbs.95%fat-freegroundbeef2mediumonions,chopped2clovesgarlic,minced4-oz.canslicedmushrooms,drained1tsp.salt¼tsp.blackpepper1cuplow-sodium,fat-freebeefbroth,or1low-sodiumbouilloncube
dissolvedin1cupwater3Tbsp.ketchup1½cupsfat-freesourcream¼cupflour
1.Brownbeefinlargenonstickskillet.Stirfrequentlytobreakupclumps.2.Whenmeatisnolongerpink,addonions,garlic,andmushrooms.Sauté
untilonionistender.Putmixtureintoslowcooker.3.Inasmallbowl,mixtogethersalt,pepper,broth,andketchup.Stirintobeef
mixtureinslowcooker.4.Cover.Cookonlow2½hours.5.Meanwhile,combinesourcreamandflourinasmallbowluntilwell
blended.Stirintoslowcooker.6.Cover.Cook30moreminutes,oruntilStroganoffisthickenedandbubbly.
——PERSERVING——•290calories(70caloriesfromfat)•8gtotalfat(3.5gsaturated,0gtrans)•90mgcholesterol•690mgsodium•20gtotalcarbohydrate(1gfiber,4gsugar)•33gprotein•4%DVvitaminA•6%DVvitaminC•10%DVcalcium•20%DViron
StuffedPeppersMaryE.Wheatley
Mashpee,MA
Makes4servingsPrep.Time:20-30minutesCookingTime:3-5hoursIdealslow-cookersize:5-qt.
1lb.extra-leangroundbeef4largegreenbellpeppers,topsremoved,cleanedofseedsandcored,butnot
cutinhalf8-oz.cantomatosauce,divided15-oz.canSpanishrice1largeonion,chopped½tsp.salt¼tsp.blackpepper
1.Combineallingredients,exceptpeppersand½canoftomatosauce.2.Stuffgreenpeppersfull.3.Standpeppersupinslowcooker.Pourremainingtomatosauceover
peppers.4.Cover.Cookonhigh3hoursoronlow4-5hours.
——PERSERVING——•340calories(110caloriesfromfat)•12gtotalfat(4.5gsaturated,0gtrans)•40mgcholesterol•470mgsodium•31gtotalcarbohydrate(5gfiber,6gsugar)•27gprotein•30%DVvitaminA•150%DVvitaminC•6%DVcalcium•25%DViron
TangyStuffedGreenPeppersJeanButzerBatavia,NY
Makes6servingsPrep.Time:25minutesCookingTime:4-5hoursIdealslow-cookersize:5-qt.
6greenbellpeppers
½lb.extra-leangroundbeef¼cupfinelychoppedonions1Tbsp.pimento,chopped¾tsp.salt¼tsp.blackpepper12-oz.canlow-sodiumwhole-kernelcorn,drained1Tbsp.Worcestershire
sauce1tsp.preparedmustard10¾-oz.cancondensedlow-sodiumcreamoftomatosoup1.Cutasliceoffthe
topofeachpepper.Removecore,seeds,andwhitemembrane.2.Inasmallbowl,combinebeef,onions,pimento,salt,blackpepper,and
corn.3.Spoonintopeppers.Standpeppersupinslowcooker.4.CombineWorcestershiresauce,mustard,andtomatosoup.Pourover
peppers.5.Cover.Cookonlow4-5hours.
——PERSERVING——•170calories(40caloriesfromfat)•4.5gtotalfat(2gsaturated,0gtrans)•15mgcholesterol•650mgsodium
•24gtotalcarbohydrate(4gfiber,8gsugar)•11gprotein•25%DVvitaminA•120%DVvitaminC•2%DVcalcium•15%DViron
SpaghettiSauceColleenHeatwole
Burton,MI
Makes20servingsPrep.Time:30-35minutesCookingTime:2½-4½hoursIdealslow-cookersize:17-qt.,or24-qt.cookers
1½lbs.95%leangroundbeef,brownedanddrained3onions,coarselychopped
1redbellpepper,coarselychopped
1greenpeppercoarselychopped
4clovesgarlic,minced228-oz.canslow-sodiumdicedtomatoes14½-oz.canlow-sodium,dicedtomatoes214½-oz.canslow-sodium,fat-freebeefbroth2Tbsp.sugar2tsp.driedbasil,ormore2tsp.driedoregano,ormore2tsp.salt26-oz.canslowsodiumtomatopaste
1.Combineallingredientsexcepttomatopasteinslowcooker.2.Cook2hoursonhighor3-4hoursonlow.Stirintomatopaste.3.Coverandcookanadditional30minutesonlow.
——PERSERVING——
•120calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•20mgcholesterol•420mgsodium•16gtotalcarbohydrate(3gfiber,8gsugar)•10gprotein•25%DVvitaminA•50%DVvitaminC•6%DVcalcium•15%DViron
BeefSlow-CookerPizzaWilmaJ.Haberkamp
Fairbank,IA
Makes8servingsPrep.Time:20-30minutesCookingTime:1-2½hoursIdealslow-cookersize:6-qt.
1lb.extra-leangroundbeef2smallonions,chopped14-oz.canfat-freepizzasauce14-oz.canlow-fat,low-sodiumspaghettisauce1tsp.garlicpowder1¼tsp.blackpepper1tsp.driedoregano¼tsp.rubbedsage12ozs.drykluskinoodles
1.Browngroundbeefandonionsinnonstickskillet.2.Inskillet,orinalargebowl,mixtogetherbrownedmeatandonions,pizza
sauce,spaghettisauce,seasonings,andherbs.3.Boilnoodlesaccordingtodirectionsonpackageuntiltender.Drain.4.Layerhalfofbeefsauceinbottomofcooker.Spooninnoodles.Topwith
remainingbeefsauce.
5.Cookonlow1-1½hoursifingredientsarehotwhenplacedincooker.Ifthesauceandnoodlesareatroomtemperatureorhavejustbeenrefrigerated,cookonhigh2-2½hours.
——PERSERVING——•320calories(70caloriesfromfat)•8gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•610mgsodium•42gtotalcarbohydrate(3gfiber,6gsugar)•20gprotein•8%DVvitaminA•10%DVvitaminC•4%DVcalcium•20%DViron
QuickLasagnaFrancesMusser
Newmanstown,PA
Makes6servingsPrep.Time:45minutesCookingTime:2-3hoursIdealslow-cookersize:4-qt.
¼lb.extra-leangroundbeef8-oz.pkg.broadeggnoodles
1cupfat-freecottagecheese
½cupshreddedlow-fatmozzarellacheese¼cupgratedParmesancheese2½cupsspaghettisauce
1.Browngroundbeefinanonstickskillet.Setaside.2.Cooknoodlesanddrain.Tossnoodleswithbothcheeses.3.Mixtogetherbrownedbeefandspaghettisauce.4.Spoonone-thirdofmeatsauceinbottomofslowcooker.5.Layerinhalfthenoodles.6.Addalayerof1cupcottagecheese.7.Addone-thirdofmeatsauce.Topwithremaininghalfofnoodles.Finish
withtheremainingmeatsauce.8.Cover.Cookonlow2-3hours.
——PERSERVING——•300calories(80caloriesfromfat)•9totalfat(3.5gsaturated,0gtrans)•50mgcholesterol•590mgsodium•33gtotalcarbohydrate(3gfiber,6gsugar)•21gprotein•10%DVvitaminA•10%DVvitaminC•20%DVcalcium•15%DViron
Variations:Ifyouwish,andyourdietpermits,add1Tbsp.Italianseasoning,or1½tsp.
driedbasiland1½tsp.driedoregano,toStep3.
PorkMainDishes
HamandPotatoesJudyBullerBluffton,OH
Makes8servingsPrep.Time:45minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
2cupscarrots,sliced6cupsrawpotatoes,sliced1smallonion,slicedthin2-2½cupsleanham,cubed3Tbsp.butter½cupflour
3cupsskimmilk
¼tsp.blackpepper½tsp.parsley2Tbsp.Dijonmustard1cupshredded,reduced-fatcheddarcheese1.Layercarrots,potatoes,onion,
andhaminslowcooker.2.Inaskillet,meltbutter.Stirinflour.Graduallyaddmilk.Stirfrequently
untilsauceissmoothandthickened.3.Addpepper,parsley,mustard,andshreddedcheese.Continueheatingand
stirringuntilcheeseismelted.4.Pourovervegetablesandhaminslowcooker.Pushthevegetablesdown
intothesauce,makingsureallingredientsarecoveredasfullyaspossible.5.Cover.Cookonlow6hours,oronhigh2hoursandthenonlow2hours.
——PERSERVING——•380calories(100caloriesfromfat)•11gtotalfat(4gsaturated,1gtrans)•30mgcholesterol•930mgsodium•46gtotalcarbohydrate(5gfiber,11gsugar)•26gprotein•200%DVvitaminA•30%DVvitaminC•30%DVcalcium•15%DViron
Trytohavevegetableandmeatpiecesallcutaboutthesamesizeandthickness.
MaryPuskar,ForestHill,MD
HamandScallopedPotatoesBettyChalkerDalhart,TX
Makes8servingsPrep.Time:15-20minutesCookingTime:4-8hoursIdealslow-cookersize:6-qt.
1½lbs.98%fat-freeham,cutinto8pieces8-10medium-sizedpotatoes,peeledandthinlysliced2onions,peeledandthinlysliced
½tsp.salt¼tsp.blackpepper,ormore,accordingtoyourtaste1cupfat-freegrated
cheddarorAmericancheese10¾-oz.can98%fat-freecreamofcelerysouppaprika
1.Layerhalfofham,potatoes,andonionsinslowcooker.Sprinklewithhalfthesaltandpepper,andthenhalfthegratedcheese.
2.Repeatlayers.3.Spoonundilutedsoupoveringredients.4.Cookonlow6-8hoursorhigh4hours.
——PERSERVING——•310calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•40mgcholesterol•1130mgsodium•46gtotalcarbohydrate(5gfiber,5gsugar)•23gprotein•6%DVvitaminA•30%DVvitaminC•20%DVcalcium•10%DViron
CreamyHamLasagnaIleneBontragerArlington,KS
Makes8servingsPrep.Time:30-45minutesCookingTime:3-4hoursIdealslow-cookersize:6-qt.
HamGravy:¼cuponions,chopped1Tbsp.butter
1cupflour
6½cupsskimmilk3-4cupsturkeyham,cubed½-1tsp.salt½tsp.blackpepper4ozs.fat-freesourcream
CheeseFilling:24-oz.tublowfatcottagecheese1egg,beaten
810”tortillas,cutin2”squaresordiamonds,or4cupscookednoodles1.Sautéchoppedonionsinbutterinlargesaucepan.2.Addflourandthenmilkgradually.Stiruntilthickandbubbly.Stirincubed
ham.3.Addsalt,pepperandsourcream.4.Inamixingbowl,stirtogethercottagecheeseandegg.5.Layerinslowcooker:halfthehamgravy,thenhalfthetortillapiecesor
cookednoodles,andthenhalfthecheesefilling.Repeatlayers.6.Cover.Cookonlow3-4hours.
——PERSERVING——
•250calories(50caloriesfromfat)•6gtotalfat(3gsaturated,0gtrans)•65mgcholesterol•1220mgsodium•25gtotalcarbohydrate(0.5gfiber,12gsugar)•25gprotein•10%DVvitaminA•4%DVvitaminC•30%DVcalcium•10%DViron
Ham-Yam-ApplesJoanRosenbergerStephensCity,VA
Makes4servingsPrep.Time:15minutesCookingTime:4-5hoursIdealslow-cookersize:5-qt.
1slicefullycookedham(about1lb.)29-oz.cansweetpotatoesoryams,drained2apples,thinlysliced
¼cuplightbrownsugar2Tbsp.orangejuice
1.Cubeham.2.Combineallingredientsinslowcooker.3.Cookonlow4-5hours,oruntilapplesaretender.
——PERSERVING——•460calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•60mgcholesterol•1520mgsodium•73gtotalcarbohydrate(5gfiber,57gsugar)
•28gprotein•200%DVvitaminA•20%DVvitaminC•8%DVcalcium•25%DViron
BroccoliandHamDinnerDeloresScheelWestFargo,ND
Makes6servingsPrep.Time:15-20minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
10¾-oz.can98%fat-freecreamofmushroomsoup8-oz.jarlow-sodium,fat-freecheesespread
1cupskimmilk
1cupinstantrice,uncooked1ribcelery,chopped1smallonion,chopped3cupscookedham,cubed16-oz.pkg.frozenbroccolicuts,thawedanddrained1.Inabowl,mixtogether
creamofmushroomsoup,cheesespread,milk,rice,celery,andonion.2.Stirinham.3.Cover.Cookonlow3-4hours.4.Onehourbeforeservingtime,stirinbroccoli.
——PERSERVING——•260calories(70caloriesfromfat)•8gtotalfat(3.5gsaturated,0gtrans)•35mgcholesterol•1180mgsodium
•19gtotalcarbohydrate(3gfiber,6gsugar)•29gprotein•20%DVvitaminA•30%DVvitaminC•25%DVcalcium•10%DViron
HamwithPineappleSauceKaylaSnyderNorthEast,PA
Makes25servingsPrep.Time:20-30minutesCookingTime:3hoursIdealslowcookersize:5-qt.
40-oz.cancrushedpineapple1tsp.vinegar1Tbsp.lemonjuice½tsp.salt
2cupsbrownsugar
¾tsp.drymustard4Tbsp.flour7-8-lb.ham,precookedandslicedin¼"-thickslices1.Mixtogetherpineapple,
vinegar,lemonjuice,salt,brownsugar,mustard,andflourinasaucepan.Bringtoboil.Cook,stirringfrequentlyuntilslightlythickened.2.Layerseveralslicesofhamintoslowcooker.Ladlesomeofsauceovertop.
Continuelayeringuntilallhamandsaucearestackedinslowcooker.3.Cover.Cookonhigh3hours,oruntilheatedthrough.
——PERSERVING——•260calories(60caloriesfromfat)
•7gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•1580mgsodium•21gtotalcarbohydrate(0gfiber,18gsugar)•27gprotein•0%DVvitaminA•8%DVvitaminC•2%DVcalcium•10%DViron
Note:Weservedthisrecipeatourwedding,soitisespeciallyspecialtous.
Ham&YamDishLeonaMiller
Millersburg,OH
Makes8servingsPrep.Time:15minutesCookingTime:1½-4hoursIdealslow-cookersize:4-or5-qt.
40-oz.canyamsinwater,drained1½lbs.extra-leansmokedham,cutintobite-sizedcubes20-oz.can
unsweetenedpineapplechunks,orcrushedpineapple,inlightjuice,drained¼cupdarkbrownsugar
1.Sprayslowcookerwithnonfatcookingspray.2.Stirallingredientstogethergentlyintheslowcooker.3.Cookonhigh1½-2hoursoronlow3-4hours.
——PERSERVING——•320calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol
•930mgsodium•47gtotalcarbohydrate(3gfiber,36gsugar)•21gprotein•300%DVvitaminA•10%DVvitaminC•6%DVcalcium•20%DViron
ChopsandChineseVegetablesBarbaraWalkerSturgis,SD
Makes8servingsPrep.Time:30minutesCookingTime:4-5hoursIdealslow-cookersize:3-or4-qt.
5porkchops,trimmedoffatandcubed1-1½lbs.roundsteak,cubed
6cupswater
1ribcelery,chopped1medium-largeonion,chopped1canbeansprouts,drained4Tbsp.low-sodiumsoysauce
1.Brownporkandsteakinnonstickskillet.Drain.2.Combineallingredientsexceptsoysauceinslowcooker.3.Cover.Cookonlow4-5hours.4.Addsoysauceandthickenwith3Tbsp.cornstarchmixedwith¼cupcold
water,ifdesired.5.Serveoverriceorchowmeinnoodles.
——PERSERVING——•170calories(60caloriesfromfat)
•7gtotalfat(2.5gsaturated,0gtrans)•70mgcholesterol•320mgsodium•2gtotalcarbohydrate(0.5gfiber,1gsugar)•24gprotein•0%DVvitaminA•2%DVvitaminC•2%DVcalcium•10%DViron
Variation:Ifyoursodiumcountallows,youmaywanttoadd1tsp.salttoStep2.
BarbecuedPorkSteaksMarciaS.MyerManheim,PA
Makes4servingsPrep.Time:15-20minutesCookingTime:3½-4½hoursIdealslow-cookersize:5-qt.
44-oz.porktenderloinchops,cut½"thick1largeonion,sliced1largegreenpepper,sliced2tomatoes,sliced1Tbsp.instanttapioca½cuplow-sodium,low-fatbarbecuesauce¼cupredwine½tsp.cumin
1.Brownsteaksinnonstickskillet.2.Inslowcooker,arrangeslicesofonion,greenpepper,andtomato.3.Sprinkletapiocaovervegetables.4.Placebrownedporksteaksontopofvegetables.5.Inbowlcombinebarbecuesauce,wine,andcumin.6.Pourovermeat.
7.Cover.Cook3½-4½hoursonlow.
——PERSERVING——•270calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•75mgcholesterol•105mgsodium•25gtotalcarbohydrate(2gfiber,14gsugar)•26gprotein•6%DVvitaminA•80%DVvitaminC•4%DVcalcium•10%DViron
BarbecuedPorkChopsLorettaWeiszAubrun,WA
Makes6servingsPrep.Time:10minutesCookingTime:5-6hoursIdealslow-cookersize:5-qt.
4loinporkchops,¾"thick,trimmedoffat1cupketchup
1cuphotwater
2Tbsp.vinegar1Tbsp.Worcestershiresauce2tsp.brownsugar½tsp.blackpepper½tsp.chilipowder½tsp.paprika
1.Placeporkchopsinslowcooker.2.Combineremainingingredients.Pouroverchops.3.Cover.Cookonhigh5-6hours,oruntiltenderbutnotdry.4.Cutchopsinhalfandserve.
——PERSERVING——•180calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•60mgcholesterol•430mgsodium•11gtotalcarbohydrate(0.5gfiber,5gsugar)•20gprotein•8%DVvitaminA•2%DVvitaminC•2%DVcalcium•8%DViron
PorkChopsandPotatoesSherryH.KauffmanMinot,ND
Makes6servingsPrep.Time:25minutesCookingTime:3½-4½hoursIdealslowcookersize:5-qt.
10¾-oz.canlow-sodium,low-fatcreamofmushroomsoup¼cuplow-sodium,low-fatchickenbroth¼cupcountry-styleDijonmustard
1garlicclove,minced½tsp.driedthyme¼tsp.salt¼tsp.pepper6mediumredpotatoes,sliced1mediumonion,thinlysliced65-oz.bonelesscenter-cutloinleanporkchops,trimmedoffat1.Inslow
cooker,combinesoup,broth,mustard,garlic,thyme,salt,andpepper.
2.Stirinpotatoesandonionslices.3.Topwithporkchops.Pushdownintosauceasmuchaspossible.4.Cover.Cookonlow3½-4½hours,oruntilmeatandpotatoesaretenderbut
notdry.
——PERSERVING——•400calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,0gtrans)•85mgcholesterol•610mgsodium•42gtotalcarbohydrate(4gfiber,4gsugar)•34gprotein•0%DVvitaminA•40%DVvitaminC•8%DVcalcium•15%DViron
FruitedPorkChopsMrs.CarolynBaer
Conrath,WI
Makes6servingsPrep.Time:20minutesCookingTime:3-3¾hoursIdealslow-cookersize:5-or6-qt.
3Tbsp.all-purposeflour1½tsp.driedoregano¾tsp.salt¼tsp.garlicpowder¼tsp.blackpepper6leanbonelessporkloinchops(about5ozs.each)1Tbsp.oliveorcanolaoil
20-oz.canunsweetenedpineapplechunks
1cupwater
2Tbsp.brownsugar2Tbsp.driedmincedonion2Tbsp.tomatopaste¼cupraisins
1.Inalargeresealableplasticbag,combineflour,oregano,salt,garlicpowder,andpepper.
2.Addporkchopsoneatatimeandshaketocoat.3.Brownporkchopsonbothsidesinanonstickskilletusingcanolaoil.
Transferbrownedchopstoslowcooker.4.Drainpineapple,reservingjuice.Setpineappleaside.5.Inamixingbowl,combine¾cupreservedpineapplejuice,water,brown
sugar,driedonion,andtomatopaste.Pouroverchops.6.Sprinkleraisinsovertop.7.Cookonhigh3-3½hoursoruntilmeatistenderandameatthermometer
reads160º.Stirinreservedpineapplechunks.Cook10minuteslongeroruntilheatedthrough.
——PERSERVING——•280calories(80caloriesfromfat)•9gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•350mgsodium•28gtotalcarbohydrate(2gfiber,22gsugar)•24gprotein•4%DVvitaminA•20%DVvitaminC•6%DVcalcium•10%DViron
Tips:1.Thisisgoodservedoverbrownrice.2.Ifyourdietallows,youmaywanttoplace1tsp.salt(insteadofthe¾tsp.)
incoatingmixtureinStep1.
Three-IngredientSauerkrautDinnerEstherJ.Yoder
Hartville,OH
Makes8servingsPrep.Time:15minutesCookingTime:4-6hoursIdealslow-cookersize:5-qt.
2cupslow-sodiumbarbecuesauce
1cupwater
2lbs.thinlyslicedleanporkchops,trimmedoffat2lbs.sauerkraut,rinsed
1.Mixtogetherbarbecuesauceandwater.2.Combinebarbecuesauce,porkchops,andsauerkrautinslowcooker.3.Cover.Cookonlow4-6hours,oruntilchopsaretenderbutnotdry.
——PERSERVING——•300calories(90caloriesfromfat)•11gtotalfat(3.5gsaturated,0gtrans)•90mgcholesterol
•1450mgsodium•18gtotalcarbohydrate(3gfiber,12gsugar)•32gprotein•4%DVvitaminA•10%DVvitaminC•6%DVcalcium•20%DViron
Slow-CookerPorkTenderloinKathyHertzlerLancaster,PA
Makes6servingsPrep.Time:5-15minutesCookingTime:4hoursIdealslow-cookersize:4-qt.
1½-lb.porktenderloin,trimmedoffatandcutinhalflengthwise
1cupwater
¾cupredwine3Tbsp.lightsoysauce1-oz.envelopedryonionsoupmix6clovesgarlic,peeledandchoppedfreshlygroundpepper
1.Placeporktenderloinpiecesinslowcooker.Pourwater,wine,andsoysauceoverpork.
2.Turnporkoverinliquidseveraltimestocompletelymoisten.3.Sprinklewithdryonionsoupmix.Topwithchoppedgarlicandpepper.4.Cover.Cookonlow4hours.
——PERSERVING——
•160calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•60mgcholesterol•780mgsodium•5gtotalcarbohydrate(0gfiber,1gsugar)•22gprotein•0%DVvitaminA•2%DVvitaminC•2%DVcalcium•6%DViron
Tip:Fortastygo-alongs,mix½cupuncookedlong-grainwhitericeand½cup
uncookedbrownriceinamicrowavablebowl.Stirin2½cupswaterand½tsp.salt.Cover.Microwave5minutesonhigh,andthen20minutesonmedium.Placefinishedporkonalargeplatterandthefinishedricealongside,toppedwiththeaujusfromthemeat.Agreensaladgoeswellwiththistomakeafullmeal.
TastyPorkTenderloinJaniceYoskovichCarmichaels,PA
Makes8servings
Prep.Time:10minutesCookingTime:4hoursIdealslow-cookersize:4-qt.
1½lbs.porktenderloin12ozs.chilisauce16-oz.canjelliedcranberrysauce2Tbsp.brownsugar
5cupscookedlong-grainenrichedrice
1.Placeporktenderloininslowcooker.2.Mixtogetherchilisauce,cranberrysauce,andbrownsugar.Pouroverpork.3.Coverandcookonlow4hours,oruntilcookedthroughbutnotdry.4.Serveoverrice.
——PERSERVING——•360calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•45mgcholesterol•510mgsodium•62gtotalcarbohydrate(1gfiber,26gsugar)•20gprotein•2%DVvitaminA•4%DVvitaminC•2%DVcalcium•10%DViron
Trimasmuchvisiblefatfrommeataspossiblebeforeplacingitintheslowcookerinordertoavoidgreasygravy.
CarolynBaer,Conrath,WI
PorkLoinwithSpicedFruitSauceMaricarolMagill
Freehold,NJ
Makes8servingsPrep.Time:25-40minutesCookingTime:4-6hoursIdealslowcookersize:5-to6-qt.
8-oz.pkg.driedmixedfruit(includingplumsandapricots),chopped¼cupgoldenraisins
2tsp.mincedfreshginger
1smallonionchopped
¼cupbrownsugar2Tbsp.cidervinegar¾cupwater¼tsp.groundcinnamon¼tsp.currypowder½tsp.salt,divided½tsp.pepper,divided2¼-lb.bonelessporkcenter-cutleanloinroast,trimmedoffat¾lb.fresh
greenbeans,endsnippedoff1Tbsp.Dijonmustard1Tbsp.cornstarch1Tbsp.coldwater
1.Inslowcooker,combinedriedfruit,raisins,ginger,onion,sugar,vinegar,water,cinnamon,currypowder,and¼tsp.eachofsaltandpepper.Stir.
2.Seasonporkwithremaining¼tsp.saltandpepper.Placeporkontopoffruitmixtureinslowcooker.Cover.Cookonhigh2hoursoronlow3hours.
3.Layergreenbeansoverpork.Cover.4.Cookfor2morehoursonhighorfor3morehoursonlow—oruntilmeatis
tenderandbeansaredonetoyourliking.
5.Whenmeatandbeansaretenderbutnotdry,removetoseparateplates.Coverandkeepwarm.
6.Stirmustardintosauceincooker.7.Inasmallbowl,mixcornstarchwith1Tbsp.coldwateruntilsmooth.Stir
intosauce.8.Cover.Turncookertohighandletsaucecookafewminutesuntil
thickened.9.Sliceporkandservewithsauceandgreenbeans.
——PERSERVING——•290calories(70caloriesfromfat)•8gtotalfat(2.5gsaturated,0gtrans)•75mgcholesterol•250mgsodium•29gtotalcarbohydrate(3gfiber,8gsugar)•27gprotein•15%DVvitaminA•6%DVvitaminC•4%DVcalcium•10%DViron
Note:WediscoveredthistobeagreatChristmasdinneroneyearwhenwewere
remodelingandhadlimitedkitchenfacilities.Iputtheingredientsintheslowcooker,andweplayedScrabblealldaywhileitcooked.Iserveditwithmicrowavedricepilaf.Itwasmymoststress-freeChristmasever!
PorkandApricotswithMashedSweetPotatoesCarolynBaer
Conrath,WI
Makes14servingsPrep.Time:35-40minutesCookingTime:2½-3½hours
Idealslow-cookersize:6-qt.
2½lbs.sweetpotatoes,peeledandcutinto¼"-thickslices3½-lb.bonelessporktenderloin,trimmedoffat1tsp.driedtarragon,crushed
1½tsp.fennelseed,crushed3clovesgarlic,minced1tsp.salt1tsp.pepper12ozs.turkeykielbasa,orsmokedturkeysausage,cutinhalflengthwise,then
in2"pieces14-oz.canlow-sodium,nonfatchickenbroth¾cupapricotnectar,divided
½cupdriedapricots4tsp.cornstarch
1.Placesweetpotatoslicesinbottomofslowcooker.2.Combinetarragon,fennelseed,garlic,salt,andpepperinsmallbowl.3.Rubspicemixalloverporkroast.4.Inlargenonstickskillet,brownroastonallsides.5.Placeroastontopofsweetpotatoes.6.Placesausagepiecesaroundroastincooker.7.Pourbrothand½cupapricotnectaroverall.8.Coverandcook2-3hoursonhigh.9.Adddriedapricotstocooker.Coverandcontinuecookingonhigh30more
minutes.10.Withslottedspoon,transferpork,sausage,andapricotstoservingplatter.
Coverandkeepwarm.11.Transfersweetpotatoestolargebowl.12.Mashwithpotatomasher.13.Straincookingliquidfromcookerintoaglassmeasuringcup.14.Skimanddiscardfat.15.Reserve2cupsliquid.16.Inasmallbowl,whisktogether¼cupapricotnectarandcornstarchuntil
smooth.17.Inamediumsaucepan,combinecookingliquidandcornstarchmixture.18.Cookandstirovermediumheatuntilthickandbubbly.19.Cooktwominuteslonger.20.Servesaucewithporkandmashedsweetpotatoes.
——PERSERVING——•230calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•75mgcholesterol•460mgsodium•18gtotalcarbohydrate(2gfiber,7gsugar)•26gprotein•210%DVvitaminA•25%DVvitaminC•4%DVcalcium•10%DViron
PorkStewCyndieMarraraPortMatilda,PA
Makes6servingsPrep.Time:15minutesCookingTime:5-7hoursIdealslow-cookersize:4-qt.
2sweetpotatoesoryams,peeledandcutinsmallpieces10-oz.pkg.frozencorn
10-oz.pkg.frozenItalianbeans1medium-sizedonion,chopped1½lbs.leanpork,cutinsmallpieces14½-oz.canlow-sodiumdicedtomatoes,
undrained¾cupwater1tsp.garlic,chopped¼tsp.salt⅛tsp.blackpepper
1.Combinepotatoes,corn,beans,andonioninslowcooker.2.Placeporkontop.3.Stirtogethertomatoes,water,garlic,salt,andpepper.Pouroverpork.4.Cover.Cookonlow5-7hours,oruntilmeatandvegetablesarecookedto
yourliking.
——PERSERVING——•340calories(100caloriesfromfat)•11gtotalfat(4gsaturated,0gtrans)•105mgcholesterol•370mgsodium•22gtotalcarbohydrate(4gfiber,10gsugar)•36gprotein•100%DVvitaminA•20%DVvitaminC•0%DVcalcium•15%DViron
AutumnPorkChopsJanMast
Lancaster,PA
Makes6servingsPrep.Time:15-25minutesCookingTime:3½-5hoursIdealslow-cookersize:5-or6-qt.
2mediumacornsquash,unpeeled64-oz.bonelessporktenderloinchops,trimmedoffat½tsp.salt¾cupbrownsugar1Tbsp.orangejuice½tsp.gratedorangepeel⅛tsp.groundcloves
1.Cuteachsquashinhalf.Removeseeds.Cuteachhalfinto4-5slices.2.Arrange3or4chopsinslowcooker.Coverwithsquashslices.Topwith
remaining2or3chops.3.Inasmallmixingbowl,combineremainingingredientsandspreadover
squashslicesandchops.
4.Cookonlow3½hours.Checkifchopsonbottomofcookeraredone.Ifso,removefromcookerandkeepwarm.Checkremainingchops.Iftheyarenotdone,placethemonbottomofcooker.Coverandcontinuecookinguntiltender,upto1-1½hours.
5.Serveeachchoptoppedwithasliceortwoofsquash.
——PERSERVING——•280calories(45caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•75mgcholesterol•260mgsodium•33gtotalcarbohydrate(2gfiber,21gsugar)•26gprotein•10%DVvitaminA•30%DVvitaminC•6%DVcalcium•15%DViron
HarvestPorkRoastDawnDay
Westminster,CA
Makes8servingsPrep.Time:15minutesCookingTime:4hoursIdealslow-cookersize:4-qt.
2lbs.porktenderloin,fattrimmed2Tbsp.canolaoil3cupsapplejuice3GrannySmithapples
1cupfreshcranberries
¾tsp.salt½tsp.blackpepper
1.Brownroastonallsidesinskilletincanolaoil.Placeinslowcooker.2.Addremainingingredients.3.Cover.Cookonlow4hours,oruntilmeatistenderbutnotdry.
——PERSERVING——•290calories(80caloriesfromfat)•9gtotalfat(2gsaturated,0gtrans)•90mgcholesterol•290mgsodium•19gtotalcarbohydrate(2gfiber,16gsugar)•32gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•8%DViron
BarbecuedPorkRhondaL.BurgoonCollingswood,NJ
Makes8servingsPrep.Time:15minutesCookingTime:4hoursIdealslow-cookersize:4-or5-qt.
2lbs.bonelessporktoploin1½cupsonions,chopped1cupdietsoda
1cuplow-sodiumbarbecuesauce
1.Placeporkinslowcooker.Combineallotheringredientsinabowlandthenpouroverpork.
2.Cover.Cookonhigh4hoursoruntilmeatisverytender.3.Sliceorshredpork.Stirbackintosauce.4.Serveonwheatormultigrainbuns.
——PERSERVING——•200calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•55mgcholesterol•470mgsodium•11gtotalcarbohydrate(0.5gfiber,9gsugar)•23gprotein•2%DVvitaminA•4%DVvitaminC•4%DVcalcium•4%DViron
Variation:Ifyourcaloriecountallows,youmaywanttoaddanother½cupbarbecue
saucetoStep1tocreateajuiciersandwichfilling.
RibswithApplesandKrautDedePetersonRapidCity,SD
Makes7servingsPrep.Time:20-30minutesCookingTime:3-9hoursIdealslow-cookersize:6-qt.
1½lbs.porkribs,trimmedoffat½tsp.salt¼-1½tsp.blackpepper,accordingtoyourtaste½cupwater,applejuice,or
whitewine,optional
216-oz.cans,or12-lb.bag,sauerkraut,undrained3medium-sizedonions,slicedintorings28-oz.cansmushrooms,drained
3largeapples,coredandcutinwedges⅓cupbrownsugar½tsp.celeryseed
1.Brownribsinanonstickskillet,topandbottom.Seasonwithsaltandpepper.
2.Placeribsinslowcooker.Deglazeskilletwith½cupwater,applejuice,orwhitewineifyouwish.Setdrippingsaside.
3.Inlargebowl,mixtogethersauerkraut,onions,mushrooms,applewedges,brownsugar,andceleryseed.Spoonoverribs.Pouranyreserveddrippingsovertop.
4.Cookonlow7-9hoursoronhigh3-4hours.
——PERSERVING——•250calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,0gtrans)•55mgcholesterol•590mgsodium•25gtotalcarbohydrate(5gfiber,18gsugar)•18gprotein•2%DVvitaminA•25%DVvitaminC•6%DVcalcium•15%DViron
BarbecuedRibs&SauceMaryLongenecker
Bethel,PA
Makes10servingsPrep.Time:10-15minutesCookingTime:8-10hoursIdealslow-cookersize:4-qt.
3lbs.leancountry-styleribs2½lbs.sauerkraut,rinsed2cupslow-sodiumbarbecuesauce
1cupwater
1.Placeribsonbottomofcooker.2.Layersauerkrautoverribs.3.Mixbarbecuesauceandwatertogether.Pourovermeatandkraut.4.Cover.Cookonlow8-10hours.
——PERSERVING——•230calories(80caloriesfromfat)•9gtotalfat(3gsaturated,0gtrans)•50mgcholesterol•1470mgsodium•19gtotalcarbohydrate(3gfiber,13gsugar)•17gprotein•4%DVvitaminA•20%DVvitaminC•6%DVcalcium•15%DViron
“PulledPork”withApplesauceColleenHeatwole
Burton,MI
Makes12servingsPrep.Time:30minutesCookingTime:10-12hoursIdealslowcookersize:5-or6-qt.
3-lb.porkroast,visiblefatremoved
4cupsunsweetenedapplesauce
18-oz.low-sodium,low-fatbottlebarbecuesauceofyourchoice1.Placemeatinslowcooker.2.Spreadapplesauceovertop.3.Spoonbarbecuesauceovertop,beingcarefulnottodisturbtheapplesauce.4.Cover.Cookonlow6-8hours,oruntilroastisverytenderbutnotdry.5.Removefromslowcookerontoplatter.Pullapartwithforks.6.Putshreddedmeatinbowl.Addsomeofcookingbrothsomeatis
somewhatjuicybutnotswimminginsauce.7.Serveonwholewheatbuns.
——PERSERVING——•230calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•50mgcholesterol•95mgsodium•25gtotalcarbohydrate(1gfiber,19gsugar)•18gprotein•2%DVvitaminA•2%DVvitaminC•2%DVcalcium•6%DViron
TipfromTester:Icookedriceintheleftoversauce.Imixedsomewaterwithit;theproportion
oftheliquidwasabout⅔roast-porksauceand⅓water.Itwasdeliciousrice!
Slow-CookedPorkStewVirginiaGraybill
Hershey,PA
Makes8servingsPrep.Time:20-30minutes
CookingTime:4-6hoursIdealslow-cookersize:5-qt.
2lbs.leanporkloin,cutinto1"cubes½lb.babycarrots3largepotatoes,cutinto1"cubes2parsnips,cutinto1"cubes2onions,cutintowedges,slices,orchoppedcoarsely3garliccloves,minced1-2tsp.groundblackpepper,dependingonyourtastepreferences1tsp.dried
thyme1tsp.salt2½cupslow-sodiumcannedvegetablejuice2Tbsp.brownsugar1Tbsp.preparedmustard4tsp.minutetapioca
1.Placeporkinslowcooker.2.Addcarrots,potatoes,parsnips,onions,garlic,pepper,thyme,andsalt.Mix
togetherwell.3.Inamediumbowl,combinevegetablejuice,brownsugar,mustard,and
tapioca.Pourovermeatandvegetables.4.Cover.Cookonlow6hoursoronhigh4hours.
——PERSERVING——•300calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•490mgsodium•34gtotalcarbohydrate(5gfiber,11gsugar)•26gprotein•60%DVvitaminA•30%DVvitaminC•8%DVcalcium•15%DViron
SauerkrautandKielbasa
ColleenHeatwoleBurton,MI
Makes4servingsPrep.Time:5-10minutesCookingTime:5-6hoursIdealslow-cookersize:4½-or5-qt.
1½lbs.freshorcannedsauerkraut,drainedandrinsed1lb.reduced-fatturkeykielbasa,cutin1"slices1.Combinesauerkrautandturkeykielbasainslowcooker.2.Cover.Cookonlow5-6hours.3.Stirbeforeserving.
——PERSERVING——•190calories(80caloriesfromfat)•9gtotalfat(3gsaturated,0gtrans)•75mgcholesterol•2120mgsodium•10gtotalcarbohydrate(4gfiber,3gsugar)•19gprotein•0%DVvitaminA•20%DVvitaminC•6%DVcalcium•20%DViron
Notes:1.Thisisdeliciousservedwithmashedpotatoes.2.Thisisabasicrecipe.Myfamilyprefersthisversionovermoreelaborate
oneswithonionsorapplesorcarawayseeds!
CabbagewithKielbasaMillieSchellenburg
Washington,NJ
Makes8servingsPrep.Time:20-30minutesCookingTime:3-4hoursIdealslow-cookersize:6-qt.
2cupswater
1½medium-sizedheadsofcabbage,chopped¾lb.kielbasa,cutinto½”slices8medium-sizedpotatoes,cutintochunks1onion,sliced
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow3-4hours,oruntilcabbageandpotatoesaredoneto
yourliking.
——PERSERVING——•380calories(140caloriesfromfat)•16gtotalfat(6gsaturated,0gtrans)•30mgcholesterol•390mgsodium•49gtotalcarbohydrate(9gfiber,8gsugar)•13gprotein•4%DVvitaminA•80%DVvitaminC•8%DVcalcium•15%DViron
SausageandCabbageMelanieThrowerMcPherson,KS
Makes6servingsPrep.Time:15minutesCookingTime:3-4hours
Idealslow-cookersize:3-or4-qt.
8ozs.lightsmokedsausageorkielbasa1headcabbage,chopped2onions,diced½tsp.salt¼tsp.blackpepper¼cuphotwater
1beefbouilloncube
1.Slicesausageintosmallpieces.2.Layercabbage,onions,andsausageinbottomofslowcooker.3.Addseasonings.Dissolvebouilloncubeinwater.4.Cookonhigh3-4hours,oruntilcabbageisdonetoyourliking.
——PERSERVING——•130calories(70caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•15mgcholesterol•330mgsodium•12gtotalcarbohydrate(4gfiber,7gsugar)•5gprotein•4%DVvitaminA•40%DVvitaminC•8%DVcalcium•6%DViron
SausageVegetableStewRosannZeisetStevens,PA
Makes10servingsPrep.Time:30minutesCookingTime:3-10hours
Idealslow-cookersize:5-or6-qt.
1lb.sausage(regular,turkey,orsmoked)4cupspotatoes,cubed4cupscarrots,sliced
4cupsgreenbeans
28-oz.cantomatosauce1tsp.onionpowder¼or½tsp.blackpepper,accordingtoyourtaste1.Slicesausageinto1½”
pieces.Placeinslowcooker.2.Addvegetables.Pourtomatosauceovertop.3.Sprinklewithonionpowderandpepper.Stir.4.Cookonhigh3-4hoursorlow8-10hours.
——PERSERVING——•230calories(80caloriesfromfat)•9gtotalfat(3gsaturated,0gtrans)•15mgcholesterol•930mgsodium•32gtotalcarbohydrate(6gfiber,9gsugar)•8gprotein•200%DVvitaminA•30%DVvitaminC•6%DVcalcium•15%DViron
Variation:Ifyourdietallows,youmaywanttoadd½tsp.salttoStep3.
Sausage-SweetPotatoBakeBettyK.DrescherQuakertown,PA
Makes6servings
Prep.Time:20minutesCookingTime:3-7hoursIdealslow-cookersize:4-qt.
½lb.leansausage,cutin¼-½”slices3medium-sizedsweetpotatoes,peeledandslicedthin4medium-sizedapples,peeledandcutinchunks1Tbsp.sugar
2Tbsp.flour¼tsp.groundcinnamon¼tsp.salt¼-½cupwater
1.Brownsausageinnonstickskillet.Drain.2.Layersweetpotatoes,apples,andsausageinslowcookersprayedwith
nonfatcookingspray.3.Combineremainingingredients.Pouroverall.4.Cover.Cookonlow6-7hoursoronhigh3-4hours.
——PERSERVING——•230calories(70caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•15mgcholesterol•260mgsodium•38gtotalcarbohydrate(5gfiber,22gsugar)•4gprotein•200%DVvitaminA•10%DVvitaminC•2%DVcalcium•6%DViron
Tips:Toallowformoreevencookingoftheingredients,slicethesweetpotatoes
thinandcuttheapplesinthickerchunks.Theapplescooksoftfasterthanthepotatoes.
EconomyOne-DishSupperBettyDrescherQuakertown,PA
Makes6servingsPrep.Time:30-45minutesCookingTime:5-8hoursIdealslow-cookersize:5-qt.
½lb.leansausage1½cupspotatoes,gratedorcubed
1cupwater
½tsp.creamoftartar1cuprawcarrots,gratedorslicedthin¼cuplong-grainrice,uncooked1onion,minced¼tsp.salt¼tsp.blackpepper¼tsp.currypowder
3cupslow-sodiumtomatojuice
1.Brownsausageinnonstickskillet.Cutinto¼”-thickslices.2.Mixwaterandcreamoftartar.Tosswithpotatoes.Drain.3.Layersausage,potatoes,carrots,rice,andonioninslowcooker.4.Combinesalt,pepper,currypowder,andtomatojuice.Pouroverall.5.Cover.Cookonlow5-8hours.
——PERSERVING——•150calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•15mgcholesterol•280mgsodium•18gtotalcarbohydrate(3gfiber,7gsugar)
•5gprotein•100%DVvitaminA•20%DVvitaminC•2%DVcalcium•8%DViron
BratwurstsDedePetersonRapidCity,SD
Makes8servingsPrep.Time:15-20minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
8bratwursts
1largeonion,sliced12-oz.canofbeer
1cupchilisauce
1Tbsp.Worcestershiresauce
1cupketchup
2Tbsp.vinegar½tsp.salt2Tbsp.brownsugar1Tbsp.paprika
1.Boilbratwurstsinwaterinskilletfor10minutestoremovefat.2.Drainbratwurstsandplaceinslowcooker.3.Mixtogetherremainingingredientsinbowlandthenpourovermeat.4.Cookonlow4-5hours.
——PERSERVING——•160calories(45caloriesfromfat)•5gtotalfat(1.5gsaturated,0gtrans)•10mgcholesterol•1000mgsodium•24gtotalcarbohydrate(0.5gfiber,17gsugar)•3gprotein•20%DVvitaminA•10%DVvitaminC•2%DVcalcium•4%DViron
BratwurstStewLaurenM.Eberhard
Senecca,IL
Makes8servingsPrep.Time:20-25minutesCookingTime:3-4hoursIdealslow-cookersize:5-qt.
210¾-oz.cansfat-freechickenbroth4medium-sizedcarrots,sliced2ribsofcelery,cutinchunks1medium-sizedonion,chopped1tsp.driedbasil½tsp.garlicpowder
3cupschoppedcabbage
21-lb.cansgreatnorthernbeans,drained5fullycookedbratwurstlinks,cutinto½"slices1.Combineallingredientsinslowcooker.2.Cookonhigh3-4hours,oruntilveggiesaretender.
——PERSERVING——•120calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•320mgsodium•15gtotalcarbohydrate(5gfiber,4gsugar)•7gprotein•150%DVvitaminA•10%DVvitaminC•6%DVcalcium•10%DViron
Tip:Youcaneatthisasastew,oroverhotcornbreadorrice.
FrequentlyAskedQuestionsaboutSlow-CookerCookingQ.Isitokaytobegintheslow-cookingprocesswithfrozenfood?
A.It’snotideal.Ittakestoolongforthefrozenfoodtobecomehotenoughfastenough.Thatmeansafood-safetyrisk.
BeanandOtherMainDishes
LambStew
DottieSchmidtKansasCity,MO
Makes6servingsPrep.Time:25minutesCookingTime:6-8hoursIdealslow-cookersize:6-qt.
2lbs.leanlamb,cubed½tsp.sugar2Tbsp.canolaoil1½tsp.salt¼tsp.blackpepper¼cupflour2cupswater¾cupredcookingwine¼tsp.garlicpowder2tsp.Worcestershiresauce6-8carrots,sliced4smallonions,quartered4ribscelery,sliced3medium-sizedpotatoes,diced
1.Sprinklelambwithsugar.Browninoilinskillet.2.Removelambandplaceincooker,reservingdrippings.3.Stirsalt,pepper,andflourintodrippingsinskilletuntilsmooth.Stirin
waterandwineuntilsmooth,stirringloosethemeatdrippings.Continuecookingandstirringoccasionallyuntilbrothsimmersandthickens.
4.Pourintocooker.Addremainingingredientsandstiruntilwellmixed.5.Cover.Cookonlow6-8hours,oruntilmeatandvegetablesaretenderbut
notdryormushy.
——PERSERVING——•440calories(130caloriesfromfat)•15gtotalfat(5gsaturated,0gtrans)•90mgcholesterol•940mgsodium•39gtotalcarbohydrate(7gfiber,11gsugar)
•32gprotein•400%DVvitaminA•20%DVvitaminC•8%DVcalcium•25%DViron
Putyourcookermealtogetherthenightbeforeyouwanttocookit.Thefollowingmorningputthemixtureintheslowcooker,cover,andcook.
SaraWilson,Blairstown,MO
LambRice
NanciKeatleySalem,OR
Makes8servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
2lbs.legoflamb,shankhalf½cuppinenuts2cupslong-grainbasmatirice,uncooked4cupslow-sodium,fat-freechicken
stock1tsp.crushedallspice1tsp.salt1tsp.pepper
1.Cutlambinto½"pieces.2.Browninnonstickskilletovermedium-highheat,justuntilbrowned.3.Addpinenutstomeat.4.Cook3-4minutes.5.Putallingredientsinslowcooker.Mixwell.6.Cover.Cook6-8hoursonlow,oruntilriceandmeataretenderbutnot
overcookedordry.
——PERSERVING——•390calories(100caloriesfromfat)•11gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•380mgsodium•42gtotalcarbohydrate(1gfiber,0gsugar)•28gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•20%DViron
Note:IlearnedtolovethisdishasIwasgrowingup.Wealwayseatitwithdollopsof
plainyogurt.
NewMexicoPintoBeansJohnD.Allen
Rye,CO
Makes8servingsSoakingTime:8hoursorovernightPrep.Time:20minutesCookingTime:6-10hoursIdealslow-cookersize:4-or5-qt.
2½cupsdriedpintobeans3qts.water½cupleanham,diced2garliccloves,crushed1medium-sizedonion,chopped1tsp.crushedredchilipeppers,optional½tsp.salt¼tsp.blackpepper1tsp.driedoregano,optional1tsp.driedthyme,optional
1.Sortbeans.Discardpebbles,shriveledbeans,andfloaters.Washbeansunderrunningwater.Placeinsaucepan,coverwith3quartswater,andsoakovernightorfor8hours.
2.Drainbeansanddiscardsoakingwater.Pourbeansintoslowcooker.Coverwithfreshwater.
3.Addmeat,garlic,onions,chilipeppersifyouwish,salt,andpepper,andotherseasoningsifyouwant.Cookonlow6-10hours,oruntilbeansaresoft.
——PERSERVING——•90calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•10mgcholesterol•380mgsodium•12gtotalcarbohydrate(4gfiber,1gsugar)•6gprotein•0%DVvitaminA
•0%DVvitaminC•4%DVcalcium•8%DViron
Variation:Ifyourdietallows,youmaywanttoincreasethesaltto1tsp.
MexicanPintoBeans
ColleenHeatwoleBurton,MI
Makes8servingsSoakingTime:8hoursorovernightPrep.Time:10-15minutesCookingtime:10hoursIdealslow-cookersize:4-or5-qt.
1lb.driedpintobeans,soakedovernightinwateranddrained4cupsfreshwater
1largeonion,chopped14½-oz.canstewed,ordiced,tomatoes2garliccloves,minced2tsp.chilipowder¼lb.leanham,chopped
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh2hours.Reduceheat.Cookonlow8hours.
——PERSERVING——•230calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•320mgsodium•40gtotalcarbohydrate(15gfiber,5gsugar)•16gprotein•8%DVvitaminA•8%DVvitaminC•10%DVcalcium•20%DViron
Variations:1.Ifyourdietallows,youmaywanttoadd½tsp.salttoStep1.2.Ifyouprefersomemoreziptoyourbeans,youmayservethesewithsalsa.
ScandinavianBeans
VirginiaBenderDover,DE
Makes8servingsSoakingTime:8hoursorovernightPrep.Time:15minutesCookingTime:6½-8hoursIdealslow-cookersize:5-qt.
1lb.driedpintobeans6cupswater12ozs.leanturkeybacon1onion,chopped2-3garliccloves,minced¼tsp.blackpepper1tsp.salt¼cupmolasses1cupketchup¼tsp.Tabascosauce1tsp.Worcestershiresauce½cupbrownsugar½cupcidervinegar¼tsp.drymustard
1.Soakbeansin6cupswaterinsouppotfor8hours.Bringbeanstoboilandcook1½-2hours,oruntilsoft.Drain,reservingliquid.
2.Combineallingredientsinslowcooker,usingjustenoughbeanliquidtocovereverything.Cookonlow5-6hours.
——PERSERVING——•270calories(80caloriesfromfat)•9gtotalfat(2.5gsaturated,0gtrans)•40mgcholesterol•1350mgsodium•40gtotalcarbohydrate(3gfiber,25gsugar)•10gprotein•0%DVvitaminA•0%DVvitaminC
•8%DVcalcium•15%DViron
AnasaziBeans
MelanieThrowerMcPherson,KS
Makes4servingsPrep.Time:5-10minutesCookingTime:3-4hoursIdealslow-cookersize:3-qt.
2cupsdryanasazibeans,cleaned4cupswater1Tbsp.mincedgarlic1smallonion,diced1tsp.salt½tsp.bakingsoda
1.Combineallingredientsinslowcooker.2.Cookonhigh3-4hours.
——PERSERVING——•320calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•740mgsodium•58gtotalcarbohydrate(19gfiber,2gsugar)•21gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•30%DViron
Tip:Theseareasweet-tastingbeanwithatexturecookedsimilartoapintobean.
Youmaygarnishthemwithsalsatoaddspice.
From-ScratchBakedBeansWandaRoth
Napoleon,OH
Makes6servingsPrep.Time:5-10minutesCookingTime:14hoursIdealslow-cookersize:3½-or4-qt.
2½cupsgreatnortherndriedbeans4cupswater1½cupstomatosauce½cupbrownsugar2tsp.salt1smallonion,chopped½tsp.chilipowder
1.Washanddraindrybeans.Combinebeansandwaterinslowcooker.Cookonlow8hours,orovernight.
2.Stirinremainingingredients.Cookonlow6hours.Ifthebeanslooktoowateryastheyneartheendoftheircookingtime,youcanremovethelidduringthelast30-60minutes.
——PERSERVING——•350calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•1170mgsodium•71gtotalcarbohydrate(17gfiber,26gsugar)•18gprotein•0%DVvitaminA•4%DVvitaminC•15%DVcalcium•30%DViron
NewEnglandBakedBeans
MaryWheatleyMashpee,MA
JeanButzerBatavia,NY
Makes8servingsPrep.Time:20minutesCookingTime:14-16hoursIdealslow-cookersize:4-qt.
1lb.driedbeans—greatnorthern,peabeans,ornavybeans¼lb.leanturkeybaconslices,diced
1qt.water1tsp.salt¼-½tsp.blackpepper,accordingtotaste2Tbsp.brownsugar½cupmolasses1tsp.drymustard½tsp.bakingsoda1onion,coarselychopped5cupswater
1.Washbeansandremoveanystonesorshriveledbeans.2.Meanwhile,simmerturkeybaconin1quartwaterinsaucepanfor10
minutes.Drain.Donotreserveliquid.3.Combineallingredientsinslowcooker.4.Cookonhighuntilcontentscometoaboil.Turntolow.Cook14-16hours,
oruntilbeansaretender.
——PERSERVING——•300calories(35caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•570mgsodium•54gtotalcarbohydrate(12gfiber,20gsugar)•15gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•25%DViron
BarbecuedLimaBeans
CarolFindlingPrinceton,IL
Makes6servingsSoakingTime:8hoursorovernightPrep.Time:15minutesCookingTime:8-10hoursIdealslow-cookersize:3½-qt.
1¼cupsdriedlimabeanshalfamedium-sizedonion,choppedinlargepieces½tsp.salt½tsp.drymustard1tsp.cidervinegar2Tbsp.molasses¼cupchilisauceormediumsalsaseveraldropsTabascosauce
1.Placebeansinbowlandcoverwithwater.Letbeanssoakovernight.Drain,reserving1cupliquidfrombeans.
2.Combineallingredientsinslowcooker,including1cupbeanliquid.3.Cookonlow8-10hours.
——PERSERVING——•180calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•330mgsodium•35gtotalcarbohydrate(9gfiber,11gsugar)•9gprotein•0%DVvitaminA•0%DVvitaminC•6%DVcalcium•15%DViron
Variation:Therecipeasnotedabovehasalmostnofat.Foraddedflavor,andifyourdiet
allows,add¼lb.leanham,smoked,orCajunturkey,orsoy-baconduringthelasthour.
Brown-SugarBarbecuedLimaBeansHazelL.Propst
Oxford,PA
Makes10servingsSoakingTime:8hoursorovernightPrep.Time:20minutesCookingTime:4½-11hoursIdealslow-cookersize:5-qt.
1½lbs.driedlimabeans6cupswater2¼cupschoppedonions1cupbrownsugar1½cupsketchup13dropsTabascosauce1cupdarkcornsyrup1Tbsp.salt4slicesleanturkeybacon,diced
1.Soakwashedbeansinlargesouppotinwaterovernight.Donotdrain.2.Addonions.Bringtoboil.Simmer30-60minutes,oruntilbeansaretender.
Drainbeans,reservingliquid.3.Combineallingredientsexceptbeanliquidinslowcooker.Mixwell.Pour
inenoughliquidsothatbeansarebarelycovered.4.Cover.Cookonlow10hours,oronhigh4-6hours.Stiroccasionally.5.Ifthebeansaretoosoupyastheyneartheendoftheircookingtime,
removethelidforthelasthourorsoofcooking.
——PERSERVING——•490calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•1270mgsodium•108gtotalcarbohydrate(15gfiber,51gsugar)
•16gprotein•0%DVvitaminA•4%DVvitaminC•10%DVcalcium•30%DViron
NewOrleansRedBeans
CheriJanzenHouston,TX
Makes6servingsSoakingTime:1hourPrep.Time:30minutesCookingTime:8-10hoursIdealslow-cookersize:3½-qt.
2cupsdriedkidneybeans5cupswater¼lb.leanhotsausage,cutinsmallpieces2onions,chopped2clovesgarlic,minced1tsp.salt
1.Washbeans.Removeanystonesorfloaters.Insaucepan,combinebeansandwater.Boil2minutes.Removefromheat.Soak1hour.
2.Brownsausageslowlyinnonstickskillet.Addonions,garlic,andsaltandsautéuntiltender.
3.Combineallingredients,includingbeanwater,inslowcooker.4.Cover.Cookonlow8-10hours.Duringlast20minutesofcooking,stir
frequentlyandmashlightlywithspoon.5.Serveoverhotcookedwhiterice.
——PERSERVING——•200calories(110caloriesfromfat)•12gtotalfat(4.5gsaturated,0gtrans)•20mgcholesterol•870mgsodium•17gtotalcarbohydrate(4gfiber,4gsugar)•8gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•8%DViron
Tip:
Offersalsaasacondiment.
FourZestyBeans
AnnVanDorenLadyLake,FL
Makes10servingsPrep.Time:10-15minutesCookingTime:2-2½hoursIdealslow-cookersize:4-or5-qt.
215½-oz.cansgreatnorthernbeans,rinsedanddrained215-oz.cansblackbeans,rinsedanddrained15-oz.canbutterbeans,rinsedanddrained15-oz.canbakedbeans,undrained
2cupssalsa½cupbrownsugar
1.Inslowcookercombinenorthernbeans,blackbeans,butterbeans,andbakedbeans.
2.Stirinsalsaandbrownsugar.3.Cover.Cookonlow2-2½hours.
——PERSERVING——•300calories(10caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•840mgsodium•60gtotalcarbohydrate(14gfiber,16gsugar)•16gprotein•10%DVvitaminA•8%DVvitaminC•10%DVcalcium•25%DViron
No-MeatBakedBeans
EstherBeckerGordonville,PA
Makes8-10servingsSoakingTime:8hoursorovernightPrep.Time:10minutesCookingTime:6½-9½hoursIdealslow-cookersize:3½-qt.
1lb.driednavybeans6cupswater1smallonion,chopped¾cupketchup½cupbrownsugar¾cupwater1tsp.drymustard3Tbsp.darkmolasses1tsp.salt
1.Soakbeansinwaterovernightinlargesoupkettle.Cookbeansinwateruntilsoft,about1½hours.Drain,discardingbeanwater.
2.Stirtogetherallingredientsinslowcooker.Mixwell.3.Cover.Cookonlow5-8hours,oruntilbeansarewellflavoredbutnot
breakingdown.
——PERSERVING——•290calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•580mgsodium•60gtotalcarbohydrate(14gfiber,25gsugar)•13gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•30%DViron
VegetarianBakedBeans
JaniceMullerDerwood,MD
Makes5servingsPrep.Time:10-15minutesCookingTime:4-5hoursIdealslowcookersize:4-qt.
1cuppicantesauce¼cupmolasses2Tbsp.packedbrownsugar2tsp.preparedmustard1tsp.onionpowder16-oz.canblackbeans,rinsedanddrained16-oz.canwhitebeans,rinsedand
drained1Tbsp.limejuice
1.Mixallingredientstogetherinslowcooker.2.Cover.Cookonlow4-5hours.
——PERSERVING——•250calories(5caloriesfromfat)•0.5totalfat(0gsaturated,0gtrans)•0mgcholesterol•730mgsodium•51gtotalcarbohydrate(10gfiber,17gsugar)•12gprotein•4%DVvitaminA•2%DVvitaminC•10%DVcalcium•25%DViron
Five-BakedBeansBettyB.Dennison
GroveCity,PA
Makes12servings
Prep.Time:20minutesCookingTime:4-12hoursIdealslow-cookersize:4-or5-qt.
6slicesturkeybacon1cuponions,chopped1clovegarlic,minced16-oz.canlow-sodiumlimabeans,drained16-oz.canlow-sodiumbeanswith
tomatosauce,undrained15½-oz.canlow-sodiumredkidneybeans,drained15-oz.canlow-sodiumbutterbeans,drained15-oz.canlow-sodiumgarbanzobeans,drained¾cupketchup
½cupunsulfuredmolasses¼cupbrownsugar1Tbsp.preparedmustard1Tbsp.Worcestershiresauce1onionslicedandcutintorings,optional
1.Inanonstickskillet,cookbaconuntilbrowned.2.Combinechoppedonions,bacon,garlic,limabeans,beanswithtomato
sauce,kidneybeans,butterbeans,garbanzobeans,ketchup,molasses,brownsugar,mustard,andWorcestershiresauceinslowcooker.
3.Topwithonionsifdesired.4.Cover.Cookonlow10-12hoursorhigh4-5hours.
——PERSERVING——•200calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•5mgcholesterol•600mgsodium•40gtotalcarbohydrate(7gfiber,16gsugar)•8gprotein•4%DVvitaminA•4%DVvitaminC•8%DVcalcium•20%DViron
Variation:
Ifyoupreferlesssweetbeans,leaveoutthemolassesandaddtheliquidfromallthecannedbeans.
SinceIworkfull-time,IoftenputmydinnerintotheslowcookertocookuntilIgethome.Mythreeteenagersandumpire/refereehusbandcanallgetahotnutritiousmealnomatterwhattimetheygethome.
RhondaBurgoon,Collingswood,NJ
Six-BeanBarbecuedBeans
GladysLongacreSusquehanna,PA
Makes15-18servingsPrep.Time:15-20minutesCookingTime:4-6hoursIdealslow-cookersize:5-qt.
1-lb.cankidneybeans,drained1-lb.canpintobeans,drained1-lb.cangreatnorthernbeans,drained1-lb.canbutterbeans,drained1-lb.cannavybeans,drained1-lb.canporkandbeans,undrained¼cupbarbecuesauce¼cuppreparedmustard⅓cupketchup1smallonion,chopped1smallbellpepper,chopped¼cupsorghummolasses1cupbrownsugar
1.Mixtogetherallingredientsinslowcooker.2.Cookonlow4-6hours.
——PERSERVING——•330calories(10caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•740mgsodium•66gtotalcarbohydrate(13gfiber,25gsugar)•15gprotein•0%DVvitaminA•10%DVvitaminC•15%DVcalcium•25%DViron
PodyScoutBeans
JodyMoorePendleton,IN
Makes15servingsPrep.Time:10-15minutesCookingTime:3hoursIdealslow-cookersize:5-or6-qt.
1lb.groundturkey1tsp.mincedgarlic1medium-sizedonion,chopped1cupbarbecuesauce½cupbrownsugar61-lb.cansbeansofyourchoice(pinto,lima,kidney,chili,greatnorthern,
andsoon),eachdrained1.Browngroundturkeyinnonstickskilletovermediumheat.2.Combineallingredientsinslowcooker.3.Cover.Cookonhigh3hours.
——PERSERVING——•120calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•15mgcholesterol•320mgsodium•18gtotalcarbohydrate(2gfiber,12gsugar)•8gprotein•2%DVvitaminA•2%DVvitaminC•2%DVcalcium•6%DViron
Variations:Toaddmorezest,stirin4-oz.canchoppedgreenchiliesand/or¼tsp.dried
mustardtoStep2.
Nan’sBarbecuedBeans
NanDeckerAlbuquerque,NM
Makes10-12servingsPrep.Time:15-20minutesCookingTime:4-6hoursIdealslow-cookersize:3½-qt.
1lb.leangroundchuck1onion,chopped5cupscannedbakedbeans2Tbsp.cidervinegar1Tbsp.Worcestershiresauce2Tbsp.brownsugar½cupketchup
1.Browngroundbeefandonioninnonstickskillet.Drain.2.Combineallingredientsinslowcooker.3.Cover.Cookonlow4-6hours.
——PERSERVING——•260calories(50caloriesfromfat)•6gtotalfat(1.5gsaturated,0gtrans)•20mgcholesterol•670mgsodium•35gtotalcarbohydrate(8gfiber,13gsugar)•16gprotein•10%DVvitaminA•0%DVvitaminC•6%DVcalcium•15%DViron
SmokyMapleBakedBeans
SharonMillerHolmesville,OH
Makes10servingsPrep.Time:20minutesCookingTime:4-6hoursIdealslow-cookersize:3-qt.
halfamedium-sizedonion,chopped5slicesturkeybacon,chopped4ozs.extra-leangroundbeef16-oz.canvegetarianbeansintomatosauce,undrained16-oz.canvegetarian
bakedbeans,undrained16-oz.canredkidneybeans,rinsedanddrained½cuptomatosauce
2Tbsp.brownsugar1-2Tbsp.liquidsmoke½tsp.mapleflavoring
1.Sautéonionsandbaconinnonstickskilletsprayedwithnonstickcookingsprayuntilonionsaretender.Placeinslowcooker.
2.Brownbeefinnonstickskillet.Placeincooker.3.Combineallingredientsinslowcooker.4.Cookonhigh4-6hours.Stirbeforeserving.
——PERSERVING——•200calories(30caloriesfromfat)•3totalfat(1gsaturated,0gtrans)•10mgcholesterol•580mgsodium•32gtotalcarbohydrate(8gfiber,10gsugar)•11gprotein•4%DVvitaminA•4%DVvitaminC•6%DVcalcium•15%DViron
“Lean”CowboyBeansJohnD.Allen
Rye,CO
Makes8servingsPrep.Time:30minutesCookingTime:1-2hoursIdealslow-cookersize:4-qt.
1lb.groundturkey16-oz.canbakedbeans,undrained16-oz.cankidneybeans,drained2cupsonions,chopped¾cupbrownsugar1cupketchup2Tbsp.drymustard¼tsp.salt2tsp.cidervinegar
1.Brownturkeyinnonstickskilletovermediumheat.2.Combineallingredientsinslowcookersprayedwithnonfatcookingspray.3.Cover.Cookonhigh1-2hours.
——PERSERVING——•320calories(50caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•35mgcholesterol•880mgsodium•53gtotalcarbohydrate(7gfiber,30gsugar)•18gprotein•10%DVvitaminA•8%DVvitaminC•6%DVcalcium•15%DViron
Variations:Foramildertaste,sautéthechoppedonionswiththeturkeyinStep1.You
mayalsodecreasethedrymustardto1Tbsp.,oraccordingtoyourtaste.
SweetandSourBeans
JuletteLeamanHarrisonburg,VA
Makes6-8servingsPrep.Time:25minutesCookingTime:3hoursIdealslow-cookersize:3½-or4-qt.
5slicesleanturkeybacon4medium-sizedonions,cutinrings½cupbrownsugar1tsp.drymustard½tsp.salt¼cupcidervinegar1-lb.cangreenbeans,drained21-lb.cansbutterbeans,drained1-lb.,11-oz.canporkandbeans,undrained1.Brownbaconinnonstickskillet
andcutfine.Drainallbut2Tbsp.bacondrippings.2.Stirinonions,brownsugar,mustard,salt,andvinegar.Simmer20minutes.3.Combineallingredientsinslowcooker.4.Cover.Cookonlow3hours.
——PERSERVING——•400calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•1640mgsodium•80gtotalcarbohydrate(12gfiber,48gsugar)•14gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•25%DViron
MixedSlow-CookerBeans
CarolPeacheyLancaster,PA
Makes6servingsPrep.Time:15-20minutesCookingTime:4-5hoursIdealslow-cookersize:3½-or4-qt.
16-oz.cankidneybeans,drained15½-oz.canbakedbeans,undrained1pinthome-frozen,or1-lb.pkg.frozen,limabeans1pinthome-frozengreen
beans,or1-lb.pkg.frozengreenbeans4slicesleanturkeybacon,brownedandcutfine½cupketchup
⅓cupsugar⅓cupbrownsugar2Tbsp.vinegar½tsp.salt
1.Combinebeansandbaconinslowcooker.2.Stirtogetherremainingingredients.Addtobeansandmixwell.3.Cover.Cookonlow4-5hours.
——PERSERVING——•360calories(30caloriesfromfat)•3.5gtotalfat(0.5gsaturated,0gtrans)•10mgcholesterol•1100mgsodium•71gtotalcarbohydrate(12gfiber,33gsugar)•14gprotein•10%DVvitaminA•0%DVvitaminC•10%DVcalcium•20%DViron
BarbecuedGreenBeans
ArleneWengerdMillersburg,OH
Makes4-6servingsPrep.Time:15minutesCookingTime:3½-9hoursIdealslow-cookersize:3½-qt.
5slicesleanturkeybacon¼cupchoppedonions¾cupketchup⅓cupbrownsugar3tsp.Worcestershiresauce½tsp.salt4cupsfrozengreenbeans,thawed
1.Brownbaconinskilletuntilcrispandthenbreakintopieces.Drainoffallbut2Tbsp.bacondrippings.
2.Sautéonionsinreservedbacondrippings.3.Combineketchup,brownsugar,Worcestershiresauce,andsalt.Stirinto
baconandonions.4.Pourmixtureovergreenbeansandmixlightly.5.Pourintoslowcookerandcookonhigh3½-4½hours,oronlow7-9hours.
——PERSERVING——•130calories(25caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•10mgcholesterol•960mgsodium•25gtotalcarbohydrate(2gfiber,17gsugar)•3gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•8%DViron
MexicanRice&Beans
JeanneAllenRye,CO
Makes6servingsPrep.Time:10-15minutesCookingTime:6-7hoursIdealslow-cookersize:4-qt.
16-oz.canMexican-stylebeans,undrained16-oz.cancrushedtomatoes,undrained
1½cupsconvertedrice,uncooked1largeonion,finelychopped4½-oz.canchoppedgreenchiles,undrained2clovesgarlic,minced1½cupsshreddedreduced-fatcheese,divided
1.Combineallingredientsexcept¾cupcheeseinslowcookersprayedwithnonfatcookingspray.
2.Cover.Cookonlow6-7hours.3.Sprinklewithremainingcheese1hourbeforeserving.
——PERSERVING——•340calories(25caloriesfromfat)•2.5gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•110mgsodium•63gtotalcarbohydrate(8gfiber,3gsugar)•18gprotein•10%DVvitaminA•30%DVvitaminC•30%DVcalcium•20%DViron
AppleBeanBakeBarbaraA.Yoder
Goshen,IN
Makes10servingsPrep.Time:20minutesCookingTime:2-4hoursIdealslow-cookersize:4-qt.
4Tbsp.butter2largeGrannySmithapples,cubed½cupbrownsugar¼cupsugar½cupketchup1tsp.cinnamon1Tbsp.molasses1tsp.salt24-oz.cangreatnorthernbeans,undrained24-oz.canpintobeans,undrained
1.Meltbutterinskillet.Addapplesandcookuntiltender.2.Stirinbrownsugarandsugar.Cookuntiltheymelt.Stirinketchup,
cinnamon,molasses,andsalt.3.Addbeans.Mixwell.Pourintoslowcooker.4.Cover.Cookonhigh2-4hours.
——PERSERVING——•220calories(40caloriesfromfat)•4.5gtotalfat(2.5gsaturated,0gtrans)•10mgcholesterol•490mgsodium•41gtotalcarbohydrate(6gfiber,19gsugar)•7gprotein•0%DVvitaminA•0%DVvitaminC•8%DVcalcium•10%DViron
Ann’sBostonBakedBeansAnnDriscollAlbuquerque,NM
Makes20servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
1cupraisins2smallonions,diced2tartapples,diced1cupfat-free,low-sodiumchilisauce1cupchoppedleanham21-lb.,15-oz.cansbakedbeans,undrained3tsp.drymustard½cupsweetpicklerelish
1.Mixtogetherallingredients.2.Cover.Cookonlow6-8hours.
——PERSERVING——•180calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•10mgcholesterol•530mgsodium•34gtotalcarbohydrate(6gfiber,18gsugar)•7gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•6%DViron
FruityBakedBeanCasserole
ElaineUnruhMinneapolis,MN
Makes6-8servingsPrep.Time:20minutesCookingTime:2-3hoursIdealslow-cookersize:4-or5-qt.
5slicesleanturkeybacon3medium-sizedonions,chopped16-oz.canlimabeans,drained16-oz.cankidneybeans,drained216-oz.cansbakedbeans,undrained15½-oz.canunsweetenedpineapplechunks,orcrushedpineapple,undrained
¼cupbrownsugar¼cupcidervinegar¼cupmolasses½cupketchup2Tbsp.preparedmustard½tsp.garlicsalt1greenbellpepper,chopped
1.Cookbaconinskillet.Cutfine.Reserve2Tbsp.drippingsinskillet.Placebaconinslowcooker.
2.Addonionstodrippingsandsautéuntilsoft.Drain.Addtobaconinslowcooker.
3.Addbeansandpineappletocooker.Mixwell.4.Combinebrownsugar,vinegar,molasses,ketchup,mustard,garlicsalt,and
greenpepper.Mixwell.Stirintomixtureinslowcooker.5.Cover.Cookonhigh2-3hours.
——PERSERVING——•370calories(35caloriesfromfat)•3.5gtotalfat(0.5gsaturated,0gtrans)•10mgcholesterol•1080mgsodium•71gtotalcarbohydrate(14gfiber,31gsugar)•14gprotein
•10%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
EasyBakedBeans
AlmaWeaverEphrata,PA
Makes8servingsPrep.Time:15minutesCookingTime:2hoursIdealslow-cookersize:2½-qt.
216-oz.cansbakedbeans¼cupbrownsugar½tsp.driedmustard½cupketchup2smallonions,chopped1tsp.Worcestershiresauce
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh2hours.
——PERSERVING——•180calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•610mgsodium•38gtotalcarbohydrate(8gfiber,17gsugar)•6gprotein•10%DVvitaminA•2%DVvitaminC•6%DVcalcium•8%DViron
Variation:Youcanreducetheamountofbrownsugarwithoutharmingthedish,ifyou
preferaless-sweetoutcome.
CreoleBlackBeans
JoyceKautRochester,NY
Makes6-8servingsPrep.Time:20-25minutesCookingTime:4-8hoursIdealslow-cookersize:4-qt.
¾lb.leansmokedsausage,slicedin¼"piecesandbrowned315-oz.cansblackbeans,drained
1½cupschoppedonions1½cupschoppedgreenbellpeppers1½cupschoppedcelery4garliccloves,minced2tsp.driedthyme1½tsp.driedoregano1½tsp.blackpepper1chickenbouilloncube3bayleaves8-oz.cantomatosauce1cupwater
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow8hoursoronhigh4hours.3.Removebayleavesbeforeserving.
——PERSERVING——•250calories(80caloriesfromfat)•9gtotalfat(3gsaturated,0gtrans)•15mgcholesterol•1080mgsodium•34gtotalcarbohydrate(11gfiber,6gsugar)•13gprotein•0%DVvitaminA•30%DVvitaminC•10%DVcalcium•20%DViron
Variations:Foradifferentconsistency,youmaysubstitutea14½-oz.canoflow-sodium
stewedtomatoesforthetomatosauce.Thisistastyservedoversteamedrice.
RedBeansandRice
LavinaHochstedlerGrandBlanc,MI
Makes8servingsPrep.Time:15minutesCookingTime:5-6hoursIdealslow-cookersize:3½-or4-qt.
1medium-sizedonion,chopped½cupgreenbellpeppers,chopped2clovesgarlic,minced2Tbsp.oliveoilorcanolaoil⅓cupfreshcilantroorparsley,minced316-oz.
cansredbeans,rinsedanddrained¾cupwater½tsp.salt1tsp.groundcumin¼tsp.blackpepper
1.Inalargeskillet,sautéonion,greenpepper,andgarlicinoiluntiltender.Orwilttheonion,pepper,andgarlicinthemicrowavefor2minutesonhigh.
2.Addcilantro.Stirinbeans,water,salt,cumin,andpepper.Transfertoslowcooker.
3.Cover.Cookonlow5-6hours.
——PERSERVING——•320calories(40caloriesfromfat)•4.5gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•150mgsodium•56gtotalcarbohydrate(16gfiber,4gsugar)•14gprotein•4%DVvitaminA•10%DVvitaminC•2%DVcalcium•6%DViron
Notes:1.Ifbeansarewateryastheyneartheendofthecookingtime,removethelid
forthelasthourofcooking.2.Serveoverhot,cookedrice.3.Ifdietsallow,youcanservethedishwithgratedcheeseforeachdinertoadd
tohis/herindividualserving.
LentilandRicePilaf
AndreaCunninghamArlington,KS
Makes8-10servingsPrep.Time:15-20minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
2-5largeonions,dependingonyourtastepreference2Tbsp.oliveoil6cupswater1¾cupslentils,sorted,washed,anddrained2cupsbrownrice,washedand
drained
1.Sliceonionsinto½"circles.Placeinnonstickskilletwitholiveoil.Sautéovermediumheatuntilonionsaregoldenbrown.
2.Removeabout1-onion’s-worthfromskilletandplaceonpapertoweltodrain.
3.Placeremainingonionsanddrippingsinslowcooker.Combinewithwater,lentils,andbrownrice.
4.Cover.Cookonlow6-8hours.5.Servehotorcold.Garnishwithcrispbrownonions.
——PERSERVING——•350calories(30caloriesfromfat)•3.5gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•15mgsodium•66gtotalcarbohydrate(16gfiber,7gsugar)•16gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•25%DViron
Variations:1.Thisisgoodtodipintowithpitatriangles.Itisalsogoodservedasamain
dishwithabasicgreensaladtoppedwithherbalvinaigrettedressing.
2.Ifyourdietallows,youmaywanttoadd1tsp.salttoStep3.3.Ifyoulikesomebitetolentilsandrice,add¼-½tsp.freshlygroundpepper
toStep3.
PastawithLentilSauce
JoySutterIowaCity,IA
Makes4-6servingsPrep.Time:30minutesCookingTime:3-10hoursIdealslow-cookersize:4-or5-qt.
½cuponions,chopped½cupcarrots,chopped½cupcelery,chopped2cupsdicedtomatoesinliquid1cuptomatosauce½cupdriedlentils,rinsedanddrained½tsp.driedoregano½tsp.driedbasil½tsp.garlicpowder¼tsp.crushedredpepperflakes4cupsangel-hairpasta,hot,cooked
1.Mixallingredientsexceptpastainslowcooker.2.Cover.Cookonlow8-10hours,oronhigh3-5hours.3.Cookpastaaccordingtopackagedirections.4.Placecookedpastainlargeservingbowlandpourlentilsauceovertop.Toss
tocombine.
——PERSERVING——•230calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•360mgsodium•46gtotalcarbohydrate(8gfiber,8gsugar)•10gprotein•50%DVvitaminA•15%DVvitaminC•6%DVcalcium•25%DViron
CarrotLentilCasserole
PatBishopBedminster,PA
Makes6servingsPrep.Time:20-30minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
1largeonion,chopped1cupcarrots,finelychopped¾cupdriedlentils¾cupbrownrice,uncooked¾cuplow-fatcheese½cupgreenbellpepper,chopped½tsp.driedthyme½tsp.driedbasil½tsp.driedoregano¼tsp.salt¼tsp.sage¼tsp.garlicpowder1cuplow-sodiumcannedtomatoes,undrained1cuplow-fat,low-sodium
chickenbroth
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh4-5hours.
——PERSERVING——•230calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•260mgsodium•39gtotalcarbohydrate(10gfiber,6gsugar)•15gprotein•80%DVvitaminA•20%DVvitaminC•20%DVcalcium•20%DViron
BBQVeggieJoes
AndreaCunninghamArlington,KS
Makes10servingsPrep.Time:30minutesCookingTime:8-10hoursIdealslow-cookersize:3-qt.
1cupdriedlentils,rinsedandsorted2cupswater1½cupscelery,chopped1½cupscarrots,chopped1cuponions,chopped¾cupketchup2Tbsp.darkbrownsugar2Tbsp.Worcestershiresauce2Tbsp.cidervinegar
1.Inamediumsaucepan,combinelentilsandwater.Bringtoaboil.Reduceheat.Coverandsimmer10minutes.
2.Combinecelery,carrots,onions,ketchup,brownsugar,Worcestershiresauce,andlentilswithwaterinslowcooker.Mixwell.
3.Cover.Cookonlow8-10hours,oruntillentilsaresoft.4.Stirinvinegarjustbeforeserving.5.Allow½cupfillingforeachsandwich.
——PERSERVING——•230calories(20caloriesfromfat)•2.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•480mgsodium•45gtotalcarbohydrate(9gfiber,10gsugar)•10gprotein•100%DVvitaminA•0%DVvitaminC•8%DVcalcium•20%DViron
PizzaSloppyJoe—VegetableVariety
SueHamiltonMinooka,IL
Makes6servingsPrep.Time:10minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
1cuptexturedvegetableprotein(T.V.P.,soy)7-oz.canmushrooms,undrained
15-oz.canlow-sodiumtomatosauce14.5-oz.canlow-sodiumItaliandicedtomatoeswithbasil,garlic,andoregano
½tsp.fennelseeds½tsp.crushedredpeppers1tsp.Italianseasoning1tsp.mincedroastedgarlic½tsp.salt
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow4-5hours.
——PERSERVING——•90calories(10caloriesfromfat)1gtotalfat(0gsaturated,0gtrans)0mgcholesterol1060mgsodium•15gtotalcarbohydrate(5gfiber,7gsugar)
•9gprotein•10%DVvitaminA•10%DVvitaminC•10%DVcalcium•15%DViron
CottageCheeseCasserole
MelaniGuengerichNovingerAustin,TX
Makes6servingsPrep.Time:30-45minutesCookingTime:4-5hoursIdealslow-cookersize:3-qt.
2½tsp.butter½cupfreshmushrooms,chopped½cuponions,chopped½cupcelery,chopped1clovegarlic,minced½tsp.driedmarjoram¾cuplow-sodiumtomatopaste4cupscookedmacaroni1¼cupswater2tsp.salt1tsp.sugar2cupslow-fat,low-sodiumcottagecheese,divided⅓cupgratedParmesancheese,divided¼cupparsley,chopped,divided
1.Sautémushrooms,onions,celery,andgarlicinbutterinaskilletovermediumheat.
2.Combinesautéedvegetables,marjoram,tomatopaste,macaroni,water,salt,andsugar.
3.Puthalfofmacaronimixtureinslowcooker.4.Topwith1cupcottagecheese,halfofParmesancheese,andparsley.5.Repeatlayers.6.Cover.Cookonlow4-5hours.
——PERSERVING——•270calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•930mgsodium•40gtotalcarbohydrate(4gfiber,6gsugar)
•18gprotein•15%DVvitaminA•20%DVvitaminC•20%DVcalcium•20%DViron
Variations:Ifyouenjoyatomatoeyflavor,andyourdietallows,youcouldaddan8-oz.
canoflow-sodiumtomatosaucetoStep2andreducethewaterto½cup.
Tastes-Like-Chili-Rellenos
RoseannWilsonAlbuquerque,NM
Makes6servingsPrep.Time:15minutesCookingTime:2-3hoursIdealslow-cookersize:4-or5-qt.
24-oz.canswholegreenchilies½lb.gratedfat-freecheddarcheese½lb.gratedfat-freeMontereyJackcheese14½-oz.canlow-sodiumstewed
tomatoes4eggs2Tbsp.flour¾cupfat-freeevaporatedmilk
1.Spraysidesandbottomofslowcookerwithnonfatcookingspray.2.Cutchiliesintostrips.Layerchiliesandcheesesinslowcooker.Pourin
stewedtomatoes.3.Combineeggs,flour,andmilk.Pourintoslowcooker.4.Cover.Cookonhigh2-3hours.
——PERSERVING——•230calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•135mgcholesterol•920mgsodium•15gtotalcarbohydrate(2gfiber,9gsugar)•28gprotein•20%DVvitaminA•10%DVvitaminC•100%DVcalcium•8%DViron
MacaroniandCheddar/ParmesanCheese
SherryL.LappLancaster,PA
Makes8servingsPrep.Time:15minutesCookingTime:3hoursIdealslow-cookersize:4-qt.
8-oz.pkg.elbowmacaroni,cookedaldente13-oz.canfat-freeevaporatedmilk
1cupfat-freemilk2largeeggs,slightlybeaten4cupsgratedfat-freesharpcheddarcheese,divided¼tsp.salt⅛tsp.whitepepper¼cupgratedfat-freeParmesancheese
1.Sprayinsideofcookerwithnonfatcookingspray.Then,incooker,combinelightlycookedmacaroni,evaporatedmilk,milk,eggs,3cupscheddarcheese,salt,andpepper.
2.TopwithremainingcheddarandParmesancheeses.3.Cover.Cookonlow3hours.
——PERSERVING——•190calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•60mgcholesterol•740mgsodium•17gtotalcarbohydrate(0gfiber,7gsugar)•26gprotein•10%DVvitaminA•0%DVvitaminC•70%DVcalcium•2%DViron
MacaroniandVelveetaCheeseLisaF.GoodHarrisonburg,VA
Makes6servingsPrep.Time:10minutesCookingTime:2-3hoursIdealslow-cookersize:2-or3-qt.
1½cupsdrymacaroni1Tbsp.butter1tsp.salt½lb.VelveetaLightcheese,sliced1qt.fat-freemilk
1.Combinemacaroni,butter,andsalt.2.Layercheeseovertop.3.Pourinmilk.4.Cover.Cookonhigh2-3hours,oruntilmacaroniaresoft.
——PERSERVING——•270calories(80caloriesfromfat)•9gtotalfat(5gsaturated,1.5gtrans)•30mgcholesterol•1070mgsodium•32gtotalcarbohydrate(0gfiber,12gsugar)•16gprotein•0%DVvitaminA•0%DVvitaminC•35%DVcalcium•2%DViron
Lasagna
RosemarieFitzgeraldGibsonia,PA
Makes8servingsPrep.Time:15-20minutesCookingTime:5hoursIdealslow-cookersize:4-or5-qt.
4½cupsfat-free,low-sodiummeatlessspaghettisauce½cupwater16-oz.containerfat-freericottacheese2cupsshreddedpart-skimmozzarella
cheese,divided¾cupgratedParmesancheese,divided1egg2tsp.mincedgarlic1tsp.Italianseasoning8-oz.boxno-cooklasagnanoodles
1.Mixspaghettisauceand½cupwaterinbowl.2.Inseparatebowl,mixricotta,1½cupsmozzarellacheese,½cupParmesan
cheese,egg,garlic,andseasoning.3.Spread¼ofsaucemixtureinbottomofslowcooker.Topwith⅓of
noodles,breakingifneededtofit.4.Spreadwith⅓ofcheesemixture,makingsurenoodlesarecovered.5.Repeatlayerstwicemore.6.Spreadwithremainingsauce.7.Cover.Cookonlow5hours.8.Sprinklewithremainingcheeses.Cover.Letstand10minutestoallow
cheesestomelt.
——PERSERVING——•360calories(90caloriesfromfat)•10gtotalfat(4.5gsaturated,0gtrans)•40mgcholesterol•870mgsodium•39gtotalcarbohydrate(6gfiber,10gsugar)•25gprotein•0%DVvitaminA•0%DVvitaminC
•50%DVcalcium•10%DViron
Garden-FreshChiliSauce
DiannaMilhizerBrighton,MI
Makes4quarts,or16servingsPrep.Time:1-1½hoursCookingTime:4hoursIdealslow-cookersize:6-qt.
1½cupstomatojuice12driedred(hotchili)peppers,chopped,orenoughtomake2cups-worth4
qts.freshtomatoes,peeledandchopped2cupsonions,chopped2cupsredsweetpeppers,chopped1tsp.groundginger1tsp.groundnutmeg1tsp.wholecloves1bayleaf2tsp.groundcinnamon2tsp.salt4cupswhitevinegar1tsp.wholepeppercorns
1.Inasaucepan,bring1½cupstomatojuicetoaboil.Placedriedpeppersinhotjuiceandallowtosteepandsoftenfor5minutes.Coveryourhandswithplasticgloves.Removestemsfromdriedpeppers,andthenpuréepeppersinfoodprocessor.
2.Combineallingredientsinlargeslowcooker.3.Cover.Cookonhigh4hours.4.Removebayleaf.5.Freezeorcaninpintjars.
——PERSERVING——•80calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•310mgsodium•16gtotalcarbohydrate(3gfiber,7gsugar)•2gprotein•40%DVvitaminA
•100%DVvitaminC•2%DVcalcium•6%DViron
Tips:1.Ifyoupreferasmoothersauce,puréeitinablender.2.ThisisanexcellentsidedishforMexicanrecipesandcanbeusedasa
flavoringwhencookingpork,chicken,orbeef.Alittlebitgoesalongway!Youmayreducetheamountofchilipeppersbutthenthesauceisn’taspungent.Itmakesagreatlast-minute,end-of-the-garden-seasonuseforyourtomatoesandpeppers.
MarinaraSauce
DorothyVanDeestMemphis,TN
Makes12servingsPrep.Time:20-25minutesCookingTime:7-9hoursIdealslow-cookersize:4-qt.
228-oz.canslow-sodiumwholetomatoes1onion,finelychopped2carrots,paredandfinelychopped1clovegarlic,chopped2Tbsp.vegetableoil1Tbsp.brownsugar½tsp.salt
1.Puréetomatoesinblenderorfoodprocessor.2.Inaskillet,sautéonions,carrots,andgarlicinoiluntiltender.Donot
brown.3.Combineallingredientsinslowcooker.Stirwell.4.Cover.Cookonlow6-8hours.5.Removecover.Stirwell.6.Cookonhighuncoveredfor1hourforathickermarinarasauce.
——PERSERVING——•50calories(25caloriesfromfat)•2.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•8gtotalcarbohydrate(2gfiber,4gsugar)•1gprotein•50%DVvitaminA•20%DVvitaminC•4%DVcalcium•4%DViron
Tip:
Youcanmakethisinadvanceofneedingitandthenfreezeitinhandyserving-sizecontainers.
Slimmed-DownPastaSauce
DoloresKratzSouderton,PA
Makes3½cupssauce,or4servingsPrep.Time:15minutesCookingTime:2-4hoursIdealslow-cookersize:3-qt.
24-oz.canlow-sodiumtomatojuice6-oz.cantomatopaste½cupcarrots,grated2largecloves,mashed1tsp.driedoreganoleaves,crushed1tsp.onionsalt1mediumbayleaf
dashofpepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow2-4hours.
3.Removebayleaf
4.Serveoveryourfavoritepasta.
——PERSERVING——•80calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•510mgsodium•18gtotalcarbohydrate(4gfiber,8gsugar)•3gprotein•100%DVvitaminA•60%DVvitaminC•4%DVcalcium•10%DViron
DeliciousSpaghettiSauceAndreaCunningham
Arlington,KS
Makes8servingsPrep.Time:20-45minutesCookingTime:6½-8½hoursIdealslow-cookersize:4-qt.
2tsp.oliveoil1medium-sizedonion,finelychopped6clovesgarlic,minced
56-oz.canlow-sodiumcrushedtomatoes,or7cupsfresh,peeled,dicedtomatoes6-oz.canlow-sodiumtomatopaste
2tsp.driedbasil½tsp.driedoregano1tsp.salt½tsp.blackpepper1Tbsp.sugar2Tbsp.freshparsley,chopped
1.Heatoilinsaucepanovermediumheat.Addonionandgarlic.Sautéuntilonionbecomesverysoft(about10minutes).
2.Combineallingredientsexceptparsleyinslowcooker.3.Cover.Cookonlow6-8hours.4.Addparsley.Cookanadditional30minutes.5.Serveovercookednoodles.
——PERSERVING——•110calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•570mgsodium•22gtotalcarbohydrate(5gfiber,3gsugar)•4gprotein•30%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
LentilTacos
JudyBullerBluffton,OH
Makes6servingsPrep.Time:20minutesCookingTime:3-6hoursIdealslow-cookersize:4-qt.
¾cuponions,finelychopped⅛tsp.garlicpowder1tsp.canolaoil½lb.drylentils,pickedcleanofstonesandfloaters1Tbsp.chilipowder2tsp.groundcumin1tsp.driedoregano2cupsfat-free,low-sodiumchickenbroth1cupsalsa12tacoshells
shreddedlettucetomatoes,choppedshredded,reduced-fatcheddarcheesefat-freesourcream
tacosauce
1.Sprinklegarlicpowderoveronionsandsautéinoilinskilletuntiltender.Addlentilsandspices.Cookandstir1minute.
2.Placelentilmixtureandbrothinslowcooker.3.Cover.Cookonlow3hoursforsomewhat-crunchylentils,oronlow6
hoursforsoftlentils.4.Addsalsa.5.Spoonabout¼cupintoeachtacoshell.Topwithyourchoiceoflettuce,
tomatoes,cheese,sourcream,andtacosauce.
——PERSERVING——•340calories(100caloriesfromfat)•11gtotalfat(3.5gsaturated,2gtrans)•15mgcholesterol•600mgsodium•42gtotalcarbohydrate(5gfiber,12gsugar)•19gprotein•40%DVvitaminA•20%DVvitaminC•50%DVcalcium•15%DViron
Tip:Thismixtureisalsotastyservedoverrice.
VegetableSloppyJoes
DarlaSathreBaxter,MN
Makes8servingsPrep.Time:45minutesCookingTime:4-5hoursIdealslow-cookersize:3-or4-qt.
1onion1greenbellpepper4clovesgarlic2carrots8-oz.pkg.tempeh(welike5-grain)2Tbsp.oliveoil1envelopedryonionsoupmix¼tsp.groundcumin16-oz.canpintobeans,drained16-oz.canfat-freerefriedbeans½cupbarbecuesauce
1.Dicetheonion,greenpepper,garlic,carrots,andtempeh.Sautébrieflyinoliveoilinskillet.
2.Combinewithonionsoupmix,cumin,beans,andbarbecuesauceinslowcooker.Youmaywanttoslightlymashthepintobeans.
3.Cookonlow4-5hours.4.Serveonbuns.Open-facedislesssloppy!
——PERSERVING——•340calories(70caloriesfromfat)•8gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•890mgsodium•56gtotalcarbohydrate(12gfiber,9gsugar)•16gprotein•50%DVvitaminA•20%DVvitaminC•10%DVcalcium•25%DViron
Variations:Youmaywanttoincreasethecuminto½tsp.,ifyouprefermorebite.Youmayservethisoverpastaorrice,orjust-as-isasasidedish.
Vegetable-StuffedPeppers
ShirleyHinhWayland,IA
Makes8servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:6-qt.,(largeenoughsothatallpepperssitonthebottom
ofthecooker)
4largegreen,red,oryellowbellpeppers½cupquick-cookingrice¼cupmincedonions¼cupblackolives,sliced2tsp.litesoysauce¼tsp.blackpepper1clovegarlic,minced28-oz.canlow-sodiumwholetomatoes6-oz.canlow-sodiumtomatopaste15¼-oz.cancornorkidneybeans,drained1.Cuttopsoffpeppers(reserve)and
removeseeds.Standpeppersupinslowcooker.2.Mixremainingingredientsinabowl.Stuffpeppers.(You’llhaveleftover
filling.)3.Placepeppertopsbackonpeppers.Pourremainingingredientsoverthestuffedpeppersandworkdowninbetweenthepeppers.
4.Cover.Cookonlow6-8hours,oruntilthepeppersaredonetoyourliking.5.Ifyouprefer,youmayadd½cuptomatojuiceifrecipeistoodry.6.Cutpeppersinhalfandserve.
——PERSERVING——•100calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•420mgsodium•22gtotalcarbohydrate(3gfiber,6gsugar)•3gprotein•10%DVvitaminA•60%DVvitaminC•4%DVcalcium•8%DViron
FruitandVegetableCurryMelaniGuengerichNovinger
Austin,TX
Makes6servingsPrep.Time:30minutesCookingTime:3-8hoursIdealslow-cookersize:4-qt.
4onions,coarselychopped2Tbsp.vegetableoil2clovesgarlic,minced1tsp.gingerroot,grated1½Tbsp.groundcumin½tsp.cayennepepper1½Tbsp.groundcoriander¼tsp.groundcardamom¼tsp.groundcloves1tsp.groundturmeric2medium-sizedzucchini,quarteredlengthwiseandsliced¾cupwater
1cupgreenbeans,cut2firm,tartapples,coredandcubedhalfaredbellpepper,chopped1cupdriedapricots,chopped½cupcurrantsorraisins½cupapricotconserve(orsmashedhalvesand
juice)1.Inskilletsautéonionsinoilfor10minutes.Stiringarlic,gingerroot,andspices.Continuetosauté,stirringconstantlyforabout3minutes.2.Transfertoslowcooker.Addzucchini,water,greenbeans,apples,redbell
pepper,anddriedapricots.3.Cover.Cookonhigh3-4hoursoronlow6-8hours.4.Stirinraisinsandapricotconservejustbeforeserving.
——PERSERVING——•300calories(50caloriesfromfat)•6gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•20mgsodium•63gtotalcarbohydrate(7gfiber,48gsugar)•4gprotein•20%DVvitaminA•30%DVvitaminC•8%DVcalcium•15%DViron
Tips:Thisistastyservedoverbrownriceandtoppedwithpeanutsandchoppedor
slicedbananas.
SurpriseStuffedPeppers
DorothyVanDeestMemphis,TN
Makes4servingsPrep.Time:20-25minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.,(largeenoughsothatallpepperssitonthebottom
ofthecooker
2cupslow-sodiumtomatojuice6-oz.cantomatopaste27-oz.canschunk-styletuna,drainedandrinsed2Tbsp.driedonionflakes2Tbsp.driedveggieflakes¼tsp.garlicpowder4medium-sizedgreenbellpeppers,topsremovedandseeded1.Mixtomato
juiceandtomatopaste,reserving1cup.2.Mixremainingtomato-juicemixturewithtuna,onionflakes,veggieflakes,
andgarlicpowder.3.Fillpeppersequallywithmixture.Placeuprightinslowcooker.4.Pourthereserved1cuptomato-juicemixtureoverpeppers.5.Cover.Cookonlow6-8hours,oruntilpeppersaredonetoyourliking.
——PERSERVING——•220calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•60mgcholesterol•460mgsodium•23gtotalcarbohydrate(5gfiber,9gsugar)•30gprotein•20%DVvitaminA•200%DVvitaminC•4%DVcalcium•10%DViron
SeafoodMainDishes
Tex-MexLuauDorothyVanDeest
Memphis,TN
Makes6servingsPrep.Time:20minutesCookingTime:2-3hoursIdealslow-cookersize:3-or4-qt.
1½lbs.frozenfirm-texturedfishfillets,thawed2onions,thinlysliced2lemons,divided2Tbsp.butter,melted2tsp.salt1bayleaf4wholepeppercorns
1cupwater
1.Cutfilletsintoservingportions.2.Combineonionslicesand1slicedlemoninbutter,alongwithsalt,bayleaf,
andpeppercorns.Pourintoslowcooker.3.Placefilletsontopofonionandlemonslices.Addwater.4.Cover.Cookonhigh2-3hoursoruntilfishisflaky.5.Beforeserving,carefullyremovefishfilletswithslottedspoon.Placeon
heatproofplate.6.Sprinklewithjuiceofhalfofthesecondlemon.Garnishwithremaining
lemonslices.7.ServehotwithAvocadoSauce(next),ifdesired.Orchillandservecold,also
withAvocadoSauce,ifyouwish.
——PERSERVING——•160calories(50caloriesfromfat)•5gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•870mgsodium•7gtotalcarbohydrate(2gfiber,3gsugar)•22gprotein•4%DVvitaminA•20%DVvitaminC•6%DVcalcium•4%DViron
AvocadoSauce
Prep.Time:10minutes
7½ozs.frozenlow-fatavocadodip,thawed½cupfat-freesourcream2Tbsp.lemonjuicehalfasmallonion,finelychoppedCombineallingredients.Mixwell.
HerbedFlounderDorothyVanDeest
Memphis,TX
Makes6servingsPrep.Time:10minutesCookingTime:2-3hoursIdealslow-cookersize:6-qt.
2lbs.flounderfillets(freshorfrozen)½tsp.salt¾cupchickenbroth2Tbsp.lemonjuice2Tbsp.driedchives2Tbsp.driedmincedonion½-1tsp.leafmarjoram4Tbsp.freshparsley,chopped
1.Wipefishasdryaspossible.Cutfishintoportionstofitslowcooker.2.Combinebrothandlemonjuice.Stirinremainingingredients.3.Placeameatrackintheslowcooker.Layfishonrack.Pourliquidmixture
overeachportion.4.Sprinklewithsalt.5.Cover.Cookonhigh2-3hours,oruntilfishisflaky.
——PERSERVING——•160calories(20caloriesfromfat)•2.5gtotalfat(0.5saturated,0gtrans)•75mgcholesterol•2590mgsodium•5gtotalcarbohydrate(0.5gfiber,2gsugar)•29gprotein•8%DVvitaminA•10%DVvitaminC•6%DVcalcium•4%DViron
FishFeastAnneTownsendAlbuquerque,NM
Makes8servingsPrep.Time:20minutesCookingTime:2-3hoursIdealslow-cookersize:6-qt.
3lbs.redsnapperfillets1Tbsp.garlic,minced1largeonion,sliced1greenbellpepper,cutin1"pieces2unpeeledzucchini,sliced14-oz.canlow-sodiumdicedtomatoes½tsp.driedbasil½tsp.driedoregano¼tsp.salt¼tsp.blackpepper¼cupdrywhitewineorwhitegrapejuice1.Rinsesnapperandpatdry.Placein
slowcookersprayedwithnonfatcookingspray.2.Mixremainingingredientstogetherandpouroverfish.3.Cover.Cookonhigh2-3hours,beingcarefulnottoovercookthefish.
——PERSERVING——•200calories(25caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•65mgcholesterol•260mgsodium•7gtotalcarbohydrate(2gfiber,3gsugar)•36gprotein•4%DVvitaminA•20%DVvitaminC•8%DVcalcium•6%DViron
Variation:
1.Redsnappercanbepricey.Youmaysubstituteasturdywhitefish.2.Serveinabowl;theFeastisjuicy.Orserveasatoppingforrice.
CrockpotOysterStewJudyMiles
Centreville,MD
Makes8servingsPrep.Time:15minutesCookingTime:3½-4½hoursIdealslow-cookersize:3-qt.
2qts.2%milk3Tbsp.butter
2pintsfreshoysters
1½tsp.salt2tsp.Worcestershiresauce
1.Heatmilkonhighincoveredslowcooker1½hours.2.Inasaucepan,meltbutter.Addoysterswithliquid.Simmeronlowuntil
edgesofoysterscurl.3.AddsaltandWorcestershiresaucetooysters.Combinewithhotmilkin
slowcooker.4.Cover.Cookonlow2-3hours,stirringoccasionally.
——PERSERVING——•240calories(110caloriesfromfat)•12gtotalfat(7gsaturated,0gtrans)•95mgcholesterol•830mgsodium•17gtotalcarbohydrate(0gfiber,12gsugar)•17gprotein
•10%DVvitaminA•0%DVvitaminC•35%DVcalcium•45%DViron
OysterandPotatoFillingJaneGeigleyHoneyBrook,PA
Makes3-4servingsPrep.Time:10minutesifmashedpotatoesarealreadyprepared;50minutesif
youneedtomakethemashedpotatoesCookingTime:1½-3hoursIdealslowcookersize:3-qt.
1smallonion,minced½cupcelery,diced¾tsp.butter,melted2cupsverymoistmashedpotatoes(mashedonlywithfat-freemilk)¼cup
EggBeaters1Tbsp.mincedparsley1tsp.saltdashofblackpepper1qt.stalewholewheatbread,cubed1doz.oysterswithliquid
1.Sautéonionandceleryinbutterinskillet.2.BlendtogethermashedpotatoesandEggBeatersinslowcooker.Pourin
sautéedonionsandcelery.Mixtogetherwell.3.Stirinparsley,salt,pepper,breadcubes,andoysterswiththeirliquid.4.Covercooker.5.Cookonhigh1½hours,oronlow3hours.
——PERSERVING——•270calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•15mgcholesterol
•930mgsodium•45gtotalcarbohydrate(8gfiber,4gsugar)•12gprotein•8%DVvitaminA•15%DVvitaminC•8%DVcalcium•20%DViron
SpaghettiSaucewithCrabDawnDay
Westminster,CA
Makes4-6servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:2-or3-qt.
1medium-sizedonion,chopped½lb.freshmushrooms,sliced212-oz.canslow-sodiumtomatosauce,or112-oz.canlow-sodiumtomato
sauceand112-oz.canlow-sodiumchoppedtomatoes6-oz.cantomatopaste
½tsp.garlicpowder½tsp.driedbasil½tsp.driedoregano½tsp.salt1lb.crabmeat16ozs.angel-hairpasta,cooked
1.Sautéonionsandmushroomsinnonstickskilletoverlowheat.Whenwilted,placeinslowcooker.
2.Addtomatosauce,tomatopaste,andseasonings.Stirincrab.3.Cover.Cookonlow3-4hours.4.Serveoverangel-hairpasta.
——PERSERVING——•550calories(45caloriesfromfat)•5gtotalfat(0gsaturated,0gtrans)•80mgcholesterol•1710mgsodium•88gtotalcarbohydrate(9gfiber,12gsugar)•42gprotein•20%DVvitaminA•30%DVvitaminC•15%DVcalcium•35%DViron
SimpleTunaDelightKarenWaggoner
Joplin,MO
Makes3servingsPrep.Time:5-10minutesCookingTime:1½hoursIdealslow-cookersize:2-qt.
1¾cupsfrozenvegetables12-oz.canwater-packedtuna,drained10¾-oz.canlow-sodiumcondensed
creamofchickenorcelerysoup1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh1½hours,stirringoccasionally.3.Serveoverhotcookedriceornoodles.
——PERSERVING——•290calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•40mgcholesterol•1220mgsodium•21gtotalcarbohydrate(5gfiber,4gsugar)•35gprotein•80%DVvitaminA
•6%DVvitaminC•6%DVcalcium•15%DViron
Slow-CookerShrimpMarinaraJudyMilesCentreville,MD
Makes6servingsPrep.Time:10-15minutesCookingTime:3¼-4¼hoursIdealslow-cookersize:3½-qt.
16-oz.canlow-sodiumtomatoes,cutup2Tbsp.mincedparsley1clovegarlic,minced½tsp.driedbasil½tsp.salt¼tsp.blackpepper1tsp.driedoregano6-oz.cantomatopaste½tsp.seasonedsalt1lb.shrimp,cookedandshelled
3cupscookedspaghetti
gratedParmesancheese
1.Combinetomatoes,parsley,garlic,basil,salt,pepper,oregano,tomatopaste,andseasonedsaltinslowcooker.
2.Cover.Cookonlow3-4hours.3.Stirshrimpintosauce.4.Cover.Cookonhigh10-15minutes.5.Serveovercookedspaghetti.TopwithParmesancheese.
——PERSERVING——•210calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•145mgcholesterol•720mgsodium•29gtotalcarbohydrate(4gfiber,4gsugar)•21gprotein•10%DVvitaminA•10%DVvitaminC•10%DVcalcium•25%DViron
CompanyCasseroleVeraSchmucker
Goshen,IN
Makes6servingsPrep.Time:15-25minutesCookingTime:2-6hoursIdealslow-cookersize:4-or5-qt.
1¼cupsuncookedrice2Tbsp.butter,melted3cupsfat-free,low-sodiumchickenbroth
1cupwater
3cupscut-up,cookedskinlesschickenbreast24-oz.cansslicedmushrooms,drained⅓cuplightsoysauce
12-oz.pkg.shelledfrozenshrimp,thawed8greenonions,chopped,2Tbsp.reserved⅔cupsliveredalmonds
1.Combinericeandbutterinslowcooker.Stirtocoatricewell.2.Addremainingingredientsexceptshrimp,almondsand2Tbsp.green
onions.3.Cover.Cookonlow5-6hoursoronhigh2-3hours,untilriceistender.4.Fifteenminutesbeforetheendofcookingtime,stirinshrimp.5.Sprinklealmondsandgreenonionsovertopbeforeserving.
——PERSERVING——•410calories(130caloriesfromfat)•15gtotalfat(3.5gsaturated,0gtrans)•150mgcholesterol•850mgsodium•26gtotalcarbohydrate(5gfiber,10gsugar)•42gprotein•0%DVvitaminA•10%DVvitaminC•15%DVcalcium•25%DViron
SalmonCheeseCasseroleWandaS.CurtinBradenton,FL
Makes6servingsPrep.Time:10minutesCookingTime:2½-3½hoursIdealslow-cookersize:2-qt.
14¾-oz.cansalmonwithliquid4-oz.canmushrooms,drained1½cupsbreadcrumbs⅓cupEggBeaters
1cupgratedfat-freecheese
1Tbsp.lemonjuice
1Tbsp.mincedonion
1.Flakefishinbowl,removingbones.Stirinremainingingredients.Pourintolightlygreasedslowcooker.
2.Cover.Cookonlow2½-3½hours.
——PERSERVING——•150calories(40caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•70mgcholesterol•650mgsodium•9gtotalcarbohydrate(1gfiber,1gsugar)•19gprotein•0%DVvitaminA•0%DVvitaminC•20%DVcalcium•6%DViron
ShrimpJambalayaKarenAshworthDuenweg,MO
Makes8servingsPrep.Time:45minutesCookingTime:2¼hoursIdealslow-cookersize:5-qt.
2Tbsp.butter2medium-sizedonions,chopped2greenbellpeppers,chopped3ribscelery,chopped1cupchopped,cookedleanham2garliccloves,chopped1½cupsuncookedminuterice1½cupsfat-freelow-sodiumbeefbroth28-oz.canlow-sodiumchopped
tomatoes2Tbsp.choppedparsley,freshordried1tsp.driedbasil½tsp.driedthyme¼tsp.blackpepper⅛tsp.cayennepepper1lb.shelled,deveined,medium-sizedshrimp1Tbsp.choppedparsleyfor
garnish1.One-halfhourbeforeassemblingrecipe,meltbutterinslowcookersetonhigh.Addonions,peppers,celery,ham,andgarlic.Cook30minutes.2.Addrice.Coverandcook15minutes.3.Addbroth,tomatoes,2Tbsp.parsley,andremainingseasonings.Coverand
cookonhigh1hour.4.Addshrimp.Cookonhigh30minutes,oruntilliquidisabsorbed.5.Garnishwith1Tbsp.parsley.
——PERSERVING——•160calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•350mgsodium•23gtotalcarbohydrate(3gfiber,5gsugar)•9gprotein•10%DVvitaminA•30%DVvitaminC•8%DVcalcium•6%DViron
Variation:Ifyouwish,andyourdietallows,youmaywanttoadd½tsp.salttoStep3.
JambalayaMaryAnnLefever
Lancaster,PA
Makes10servingsPrep.Time:30minutes
CookingTime:2-3hoursIdealslow-cookersize:4-to5-qt.
1lb.hot,ormild,Italianturkeysausage,removedfromcasings½cupchoppedcelery
1cupchoppedonion
½cupchoppedgreenbellpepper1tsp.mincedgarlic16-oz.canlow-sodiumdicedtomatoes12-oz.canlow-sodium,nonfatchicken
broth6-oz.canlow-sodiumtomatojuice½cuplong-grainrice,uncooked¼tsp.blackpepper14dropshotpeppersauce,ortotaste,optional1lb.boneless,skinlesschickenbreasts,cooked,andcutintosmallpieces,or2
cupsleftovercookedturkey½lb.uncookedmediumshrimp,peeled1.Brownsausageinnonstickskilletwithceleryandonions,breakingupsausageasitcooksuntilnolongerpink.2.Spoonmeat,celery,andonionintoslowcooker.3.Addgreenpepper,garlic,tomatoes,broth,tomatojuice,rice,pepper,and
hotsauceifyouwishtocooker.Stirtogetherwell.4.Cover.Cookonlow2-3hours,oruntilricehascookedtender.5.Fiveminutesbeforeendofcookingtime,stirincookedchickenandshrimp.6.Coverandcook5moreminutes.
——PERSERVING——•210calories(60caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•85mgcholesterol•440mgsodium•15gtotalcarbohydrate(2gfiber,3gsugar)•23gprotein•10%DVvitaminA•30%DVvitaminC•4%DVcalcium•15%DViron
Tip:Servewithplentyofcookedrice.
TunaCasseroleDorothyVanDeest
Memphis,TN
Makes6servingsPrep.Time:15minutesCookingTime:2-6hoursIdealslow-cookersize:3-qt.
26-oz.canstuna,water-packed,rinsedanddrained1½cupscookedmacaroni½cuponions,finelychopped¼cupgreenbellpeppers,finelychopped4-oz.canslicedmushrooms,drained
10-oz.pkg.frozencauliflower,partiallythawed½cuplowsodium,fat-freechickenbroth1.Combineallingredientsinslowcooker.Stirwell.2.Cover.Cookonlow4-6hoursoronhigh2-3hours.
——PERSERVING——•210calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•35mgcholesterol•1940mgsodium•16gtotalcarbohydrate(3gfiber,4gsugar)•32gprotein•4%DVvitaminA•20%DVvitaminC•4%DVcalcium•15%DViron
Variation:Ifyoulikesomezest,andyourdietallows,youmaywanttoadd½-1tsp.
seasoningsalttoStep1.
TunaNoodleCasseroleKathrynYoder
Minot,ND
Makes8servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:5-qt.
2cupsnonfatpowderedmilk
4Tbsp.cornstarch2Tbsp.onionflakes4Tbsp.low-sodiumchickenbouillongranules½tsp.driedthyme1Tbsp.driedparsley¼tsp.blackpepper
4cupscoldwater
26-oz.canswater-packedtuna,drained4-oz.canslicedmushrooms,drained6-oz.canslicedwaterchestnuts,drained16-oz.pkg.frozenmixedvegetables,thawed8-oz.pkg.widenoodles,cookedaldenteanddrained½cuptoastedslicedalmonds
1.Mixpowderedmilk,cornstarch,onionflakes,bouillon,driedherbs,andpepperinlargesaucepan.
2.Addwater.Cookovermediumheatuntilthickened,stirringfrequently.3.Addtuna,mushrooms,waterchestnuts,andvegetables.Pourintoslow
cookersprayedwithnonfatcookingspray.4.Cover.Cookonlow3-4hours.5.Fifteenminutesbeforeendofcookingtime,stirinnoodles.6.Sprinklealmondsovercasserole.
——PERSERVING——•470calories(50caloriesfromfat)•6gtotalfat(1gsaturated,0gtrans)•50mgcholesterol•1110mgsodium•67gtotalcarbohydrate(5gfiber,32gsugar)•39gprotein•40%DVvitaminA•10%DVvitaminC•80%DVcalcium•15%DViron
FrequentlyAskedQuestionsaboutSlow-CookerCookingQ.Freshherbsordriedherbs?
A.It’syourchoice.Butyougetmaximumflavorifyoutreatthemdifferently.Mixdriedherbsintothedishbeforeyoucookit.Addfreshherbsafterthedishhasfinishedcooking,justbeforeyouserve
it.
Soups,Stews,andChilis
MixedVegetablesBeefSoupJudiManos
WestIslip,NY
Makes6-8servingsPrep.Time:25-30minutesCookingTime:4-6hoursIdealslow-cookersize:4-qt.
1lb.bonelessroundsteak,welltrimmedoffatandcutinto½"cubes14½-oz.candicedtomatoes,undrained
3cupswater
2medium-sizedpotatoes,peeledandcubed2medium-sizedonions,diced3ribscelery,sliced
2carrots,sliced
3beefbouilloncubes
½tsp.driedbasil½tsp.driedoregano½tsp.salt¼tsp.blackpepper1½cupsfrozenmixedvegetables
1.Combineallingredients,exceptmixedvegetables,inslowcooker.2.Cover.Cookonhigh3-4hours.3.Addvegetables.4.Cover.Cookonhigh1-2hours.
——PERSERVING——•220calories(35caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•45mgcholesterol•770mgsodium•28gtotalCarbohydrate(6gfiber,8gsugar)•19gprotein•100%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
WhenIwanttowarmrollstogowithaslow-cookerstew,Iwraptheminfoilandlaythemontopofthestewuntilthey’rewarm.
DonnaBarnitz,Jenks,OK
SirloinNo-BeanChiliDawnDay
Westminster,CA
Makes10servingsPrep.Time:15minutesCookingTime:6-8hoursIdealslow-cookersize:3-qt.
1lb.sirloinsteak,trimmedoffat2Tbsp.canolaoil2largeonions,chopped16-oz.canlow-sodiumchoppedtomatoes8-oz.canlow-sodiumtomatopaste1½cupslow-sodium,low-fatbeefbroth½tsp.salt¼tsp.blackpepper
1.Cubesteakinto1"pieces.Brownpiecesinaskilletinoil.2.Combineallingredientsinslowcooker.3.Cover.Cookonlow6-8hours,oruntilmeatistenderbutnotdry.
——PERSERVING——•120calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•290mgsodium•8gtotalcarbohydrate(2gfiber,3gsugar)•11gprotein•15%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
Variations:
1.Ifyouwantazestierdish,andifyourdietallows,youmaywanttoadd2tsp.chilipowderand/or1tsp.groundcumintoStep2.
2.Thisworkswellservedoverriceandtoppedwithlow-fatcheddarcheese.
HeartyVegetableSoupBettyB.Dennison
GroveCity,PA
Makes8servingsPrep.Time:30minutesCookingTime:7-7½hoursIdealslow-cookersize:5-qt.
1-1½lbs.beefchuck,welltrimmedoffatandcutin½"cubes2Tbsp.shortening
1tsp.salt¼tsp.blackpepper3cupspotatoes,cubed2cupscarrots,sliced
2cupslow-sodiumstewedtomatoes
½cupcelery,chopped½cuponions,diced½cupfrozencorn½cupfrozencutgreenbeans½cupfrozenpeas
1.Brownmeatinshorteninginskillet.Addsaltandpepper.2.Placemeat,potatoes,carrots,stewedtomatoes,celery,onions,corn,and
greenbeansinslowcooker(everythingbutthepeas).3.Addenoughwatertocoverallingredients.4.Cover.Simmer20minutes.5.Cookonlow6½to7hours.
6.One-halfhourbeforeendofcookingtime,stirinpeas.
——PERSERVING——•210calories(60caloriesfromfat)•7gtotalfat(2gsaturated,1gtrans)•35mgcholesterol•350mgsodium•22gtotalcarbohydrate(5gfiber,7gsugar)•15gprotein•100%DVvitaminA•20%DVvitaminC•4%DVcalcium•15%DViron
Variation:Forathickersoup,andifyourdietallows,coatcubedmeatwith2Tbsp.flour
beforebrowning.
VegetableBeefBarleySoupMaryRogersWaseca,MN
Makes12servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:5-or6-qt.
1lb.leanstewingmeat,cutintobite-sizedpieces½cuponions,chopped½cupcutgreenbeans,freshorfrozen½cupcorn,freshorfrozen4cupsfat-
free,low-sodiumbeefbroth214½-oz.canslow-sodiumstewedtomatoes12-oz.canlow-sodiumV8juice⅔cuppearlbarley,uncooked
1cupwater
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh4-5hours,untilvegetablesarecookedtoyourliking.
——PERSERVING——•130calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•25mgcholesterol•65mgsodium•15gtotalcarbohydrate(4gfiber,5gsugar)•12gprotein•4%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
ManyVegetablesBeefSoupDorisPerkinsMashpee,MA
Makes8servingsPrep.Time:25minutesCookingTime:4-6hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef14½-oz.canlow-sodium,stewedtomatoes10¾-oz.canlow-sodiumtomatosoup1onion,chopped
2cupswater
15½-oz.cangarbanzos,drained15¼-oz.cancorn,drained14½-oz.canslicedcarrots,drained1cuppotatoes,diced1cupcelery,chopped½tsp.salt¼tsp.blackpepperchoppedgarlictotaste,optional
1.Sautégroundbeefinnonstickskillet.2.Combineallingredientsinslowcooker.3.Cookonlow4-6hours,oruntilvegetablesareastenderasyoulikethem.
——PERSERVING——•220calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•20mgcholesterol•590mgsodium•28gtotalcarbohydrate(5gfiber,7gsugar)•15gprotein•100%DVvitaminA•20%DVvitaminC•8%DVcalcium•15%DViron
Variations:1.Youmayusegreenbeansandturnips,oranyothercombinationof
vegetablesyouwish.2.Ifyourdietallows,youmaywanttotopindividualservingswithaspoonful
oflow-fatgratedcheddarcheese.
BeefBarleyLentilSoupJanieSteeleMoore,OK
Makes10servingsPrep.Time:25-30minutesCookingTime:7-8hoursIdealslow-cookersize:5-or6-qt.
1lb.extra-leangroundbeef1medium-sizedonion,chopped2cupspotatoes,cubed1cupcelery,chopped1cupcarrots,diced1cupdrylentils,rinsed½cupmedium-sizedpearlbarley
8cupswater
2tsp.beefbouillongranules½tsp.salt½tsp.lemonpepperseasoning214½-oz.canslow-sodiumstewedtomatoes,undrained1.Browngroundbeef
withonionsinnonstickskillet.Drain.2.Combineallingredientsexcepttomatoesinslowcooker.3.Cookonlow6hours,oruntiltender.4.Addtomatoes.Cookonlow1-2morehours.
——PERSERVING——•250calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•15mgcholesterol•680mgsodium•35gtotalcarbohydrate(9gfiber,7gsugar)•17gprotein•60%DVvitaminA•40%DVvitaminC•6%DVcalcium•25%DViron
Variations:Foraddedzest,youmaywanttoincreaselemonpepperseasoningto1tsp.
Youmayalsowanttoadd½tsp.driedbasiland½tsp.driedthymetoStep2.
HamburgerSoupBettyMoore
Plano,IL
Makes6servingsPrep.Time:25minutesCookingTime:5¼-6¼hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef¼tsp.blackpepper¼tsp.driedoregano¼tsp.seasonedsalt1envelopedryonionsoupmix
3cupshotwater
8-oz.cantomatosauce1Tbsp.low-sodiumsoysauce1cupcarrots,sliced1cupcelery,sliced1cupmacaroni,cooked¼cupgratedParmesancheese
1.CombineallingredientsexceptmacaroniandParmesancheeseinslowcooker.
2.Cookonlow5-6hours.3.Turntohigh.AddmacaroniandParmesancheese.4.Cookanother15-20minutes.
——PERSERVING——•160calories(60caloriesfromfat)•6gtotalfat(2.5gsaturated,0gtrans)•25mgcholesterol•440mgsodium•12gtotalcarbohydrate(2gfiber,4gsugar)•15gprotein•120%DVvitaminA•10%DVvitaminC•6%DVcalcium•10%DViron
Meatball-Potato-CarrotStewBarbaraHershey
Lititz,PA
Makes10servingsPrep.Time:1hour(includespreparingandbakingmeatballs)CookingTime:4-5hoursIdealslow-cookersize:4-to6-qt.
Meatballs1lb.95%leangroundbeef½cupEggBeaters¼cupchoppedonion⅔cupdriedbreadcrumbs½cupfat-freemilk¾tsp.salt¼tsp.pepper1tsp.Dijonmustard2tsp.Worcestershiresauce
6mediumpotatoes,unpeeledifyouwish,anddicedfine1largeonion,sliced8mediumcarrots,sliced4cupslow-sodium,fat-freevegetablejuice
1tsp.driedbasil1tsp.driedoregano½tsp.salt½tsp.pepper
1.Inabowl,thoroughlymixmeatballingredientstogether.Forminto1"balls.2.Placemeatballsonlightlygreasedjelly-rollpan.Bakeat400°for20minutes.3.Meanwhile,tomakestew,preparepotatoes,onion,andcarrots.Placein
slowcooker.4.Whenfinishedbaking,removemeatballsfrompan.Blotdrywithpaper
towelstoremoveexcessfat.5.Placemeatballsontopofvegetablesinslowcooker.6.Inlargebowl,combinevegetablejuiceandseasonings.Pourovermeatballs
andvegetablesinslowcooker.7.Covercooker.Cookonhigh4to5hours,oruntilvegetablesaretender.
——PERSERVING——•210calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•520mgsodium•33gtotalcarbohydrate(4gfiber,9gsugar)•14gprotein•200%DVvitaminA•80%DVvitaminC•8%DVcalcium•15%DViron
Tip:Ifyouwillbegonemorehoursthanthetimerequiredtocooktheslow-cooker
dishthatyouwanttomake,youcancookthatrecipeinyourslowcookerovernightonlow.I’vedonethismanytimes.InthemorningIputtheslow-cookerinsert,nowfullofthecookedfood,intotherefrigerator.WhenIgethome,Ireheatthefoodinmymicrowave.
BeefGoulashVegetableSoupBettyMoore
Plano,IL
Makes6servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef1largeonion,diced2ribscelery,chopped8-oz.canno-salt-addedtomatosauce314½-oz.cansfat-freebeefbroth10-oz.pkg.frozengreenbeans1½tsp.chilipowder1tsp.paprika½tsp.blackpepper1½cupsflatwidenoodles,cooked
1.Sautégroundbeef,onions,andceleryinnonstickskilletuntilmeatisbrownedandvegetablesarecrisp-tender.Transfertoslowcooker.
2.Addtomatosauce,broth,greenbeans,chilipowder,paprika,andblackpepper.Mixtogether.
3.Cookonlow5-6hours.4.Addnoodles15minutesbeforeserving.
——PERSERVING——•240calories(70caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•40mgcholesterol•270mgsodium•19gtotalcarbohydrate(3gfiber,5gsugar)•23gprotein•15%DVvitaminA•10%DVvitaminC•4%DVcalcium
•20%DViron
Tip:Toeliminateastep,add1cupuncookednoodlestocooker1hourbefore
serving.
Stick-to-Your-RibsVeggieSoupJudyGovotsosFrederick,MD
Makes12servingsPrep.Time:30minutesCookingTime:4-5hoursIdealslow-cookersize:5-or6-qt.
1lb.95%leangroundbeef2cupsonion,chopped2cupscelery,chopped21-lb.pkgs.frozenvegetablesofyourchoice214½-oz.canslow-sodium
Italian-stylestewedtomatoes,undrained1tsp.blackpepper
2low-sodiumbeefbouilloncubes
½lb.shreddedcabbage2mediumpotatoes,unpeeledandchoppedveryfine6cupswater,ormoreif
needed1.Browngroundbeefinnonstickskilletovermedium-highheat.Addonionandcelerytoskilletandsautéuntiltender.2.Placefrozenvegetables,tomatoes,pepper,bouilloncubes,cabbage,and
potatoesinslowcooker.Mixtogetherwell.3.Stirinbrownedbeefmixture.4.Cover.Cookonlow4to5hours,oruntilvegetablesaredonetoyourliking.
——PERSERVING——•160calories(20caloriesfromfat)
•2gtotalfat(1gsaturated,0gtrans)•20mgcholesterol•75mgsodium•23gtotalcarbohydrate(4gfiber,8gsugar)•11gprotein•35%DVvitaminA•40%DVvitaminC•6%DVcalcium•15%DViron
Note:Thissouptastesgreatevenasleftovers.
VegetableBeefSoupwithSalsaAnnabelleUnternahrer
Shipshewana,IN
Makes8servingsPrep.Time:15-20minutesCookingtime:4-8hours
Idealslow-cookersize:4-qt.
1lb.extra-leangroundbeef
4cupswater
1lb.potatoes,paredandchopped1medium-sizedonion,chopped24-oz.cansmushroompieces,drained1envelopedrylow-sodiumonionsoupmix16-oz.jarlow-sodiumchunkysalsa2medium-sizedcarrots,chopped
1.Browngroundbeefinnonstickskillet.2.Combineallingredientsinslowcooker.3.Cover.Cookonlow8hoursoronhigh4hours.
——PERSERVING——•200calories(50caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•20mgcholesterol•1230mgsodium•22gtotalcarbohydrate(3gfiber,5gsugar)•14gprotein•80%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
BurgerSoupBarbaraJeanFabel
Wausau,WI
Makes8servings
Prep.Time:20-25minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
2lbs.extra-leangroundbeef
5cupswater
1medium-sizedonion,chopped14½-oz.candicedtomatoes½cupcelery,chopped3Yukongoldpotatoes,cubed½cupcarrots,chopped½cupfrozencorn,thawed¼tsp.salt¼tsp.freshlygroundpepper½tsp.driedbasil½cupfrozenpeas,thawed
1.Brownbeefinnonstickskillet.2.Combineallingredientsinslowcooker,exceptpeas.3.Cover.Cookonlow6-8hours.4.One-halfhourbeforeserving,stirinpeas.
——PERSERVING——•290calories(90caloriesfromfat)•11gtotalfat(4gsaturated,0gtrans)•40mgcholesterol•190mgsodium•22gtotalcarbohydrate(4gfiber,4gsugar)•26gprotein•40%DVvitaminA•30%DVvitaminC•4%DVcalcium•20%DViron
Variation:Ifyourdietpermits,youmaywanttoincreasethesaltto1tsp.
TacoSoupMarlaFolkertsHolland,OH
Makes6servingsPrep.Time:20minutesCookingTime:4-6hoursIdealslow-cookersize:3½-or4-qt.
Soup:1lb.extra-leangroundbeeforgroundturkey1medium-sizedonion,
chopped1medium-sizedgreenbellpepper,chopped
1envelopedryreduced-sodiumtacoseasoning
½cupwater4cupsreduced-sodiumvegetablejuice
1cupchunkysalsa
Toppings:
¾cupshreddedlettuce6Tbsp.freshtomato,chopped6Tbsp.reduced-fatcheddarcheese,shredded¼cupgreenonionsorchives,chopped¼cupfat-freesourcreamorfat-free
plainyogurtbakedtortillaorcornchips1.Brownmeatwithonioninnonstickskillet.Drain.
2.Combineallsoupingredientsinslowcooker.3.Cover.Cookonlow4-6hours.4.Servewithyourchoiceoftoppings.
——PERSERVING——•260calories(60caloriesfromfat)•7gtotalfat(2.5gsaturated,0gtrans)•30mgcholesterol•2190mgsodium•29gtotalcarbohydrate(2gfiber,9gsugar)•17gprotein•50%DVvitaminA•50%DVvitaminC•4%DVcalcium•15%DViron
TurkeyRosemaryVeggieSoupWillardE.Roth
Elkhart,IN
Makes8servingsPrep.Time:30minutesCookingTime:8hoursIdealslow-cookersize:6-qt.
1lb.99%fat-freegroundturkey3parsleystalkswithleaves,sliced3scallions,chopped3mediumcarrots,unpeeled,sliced3mediumpotatoes,unpeeled,sliced
3celeryribswithleaves
3smallonions,sliced
1-lb.canwhole-kernelcornwithjuice1-lb.cangreenbeanswithjuice1-lb.canlow-sodiumdicedItalian-styletomatoes3canswater
3packetsdryHerb-Oxvegetablebroth
1Tbsp.crushedrosemary,freshordry1.Brownturkeywithparsleyandscallionsinnonstickskillet.Drain.Pourintoslowcookersprayedwithnonfatcookingspray.2.Addvegetables,water,dryvegetablebroth,androsemary.3.Cover.Cookonlow8hours,oruntilvegetablesaredonetoyourliking.
——PERSERVING——•200calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•25mgcholesterol•510mgsodium•31gtotalcarbohydrate(6gfiber,9gsugar)•18gprotein•100%DVvitaminA•20%DVvitaminC•6%DVcalcium•15%DViron
Tips:Thisistastyservedtoppedwithadollopofnonfatyogurtandcornbreadon
theside.
GroundTurkeySoupBettyK.DrescherQuakertown,PA
Makes12servings
Prep.Time:20-30minutesCookingTime:8-9hoursIdealslow-cookersize:5-or6-qt.
1lb.99%fat-freegroundturkey1cuponions,chopped1clovegarlic,minced15-oz.cankidneybeans,drained1cupcarrots,sliced1cupcelery,sliced¼cuplong-grainrice,uncooked1qt.low-sodiumdicedItaliantomatoes2cupsfreshorfrozengreenbeans1tsp.parsleyflakeshalfagreenbellpepper,chopped1tsp.salt⅛tsp.blackpepper1Tbsp.Worcestershiresauce1bayleaf
3cupswater
1.Brownturkeyinalargenonstickskillet.2.Combinewithremainingingredientsinslowcooker.3.Cover.Cookonlow8-9hours.
——PERSERVING——•120calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•15mgcholesterol•710mgsodium•16gtotalcarbohydrate(4gfiber,5gsugar)•13gprotein•60%DVvitaminA•10%DVvitaminC•8%DVcalcium•10%DViron
Inrecipescallingforrice,don’tuseminuteorquick-cookingrice.MaryPuskar,ForestHill,MD
StewinaSnapJaniceYoskovichCarmichaels,PA
Makes6servingsPrep.Time:15-20minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
2cupswater
2potatoes,diced
1envelopedryonionsoupmix
16-oz.pkg.mixedfrozenvegetables1lb.groundturkey4slicesbacon,dicedandbrownedtoacrisp¼tsp.blackpepper2clovesgarlic,minced1Tbsp.sugar1Tbsp.flour28-oz.canchoppedstewedtomatoes
1.Combineallingredientsinslowcooker.2.Cookonhigh3hours;thenturntolowfor2-3hours,oruntilvegetablesare
donetoyourliking.
——PERSERVING——
•280calories(70caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•45mgcholesterol•280mgsodium•34gtotalcarbohydrate(7gfiber,8gsugar)•21gprotein•50%DVvitaminA•30%DVvitaminC•8%DVcalcium•25%DViron
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
TurkeyMeatballSoupMaryAnnLefever
Lancaster,PA
Makes8servingsPrep.Time:30minutesCookingTime:8hoursIdealslowcookersize:5-or6-qt.
4-5largecarrots,chopped10cupslow-sodium,nonfatchickenbroth¾lb.escarole,washedandcutintobite-sizepieces¾lb.95%fat-freeground
turkey,uncooked1mediumonion,chopped½cupEggBeaters½cupItalianbreadcrumbs½cupfreshlygratedfat-freeParmesancheese,plusmoreforserving1tsp.
salt¼tsp.pepper
1.Inslowcooker,combinecarrotsandchickenbroth.2.Stirinescarole.3.Cover.Cookonlow4hours.4.Combineturkey,onion,EggBeaters,breadcrumbs,½cupParmesan
cheese,salt,andpepperingood-sizedbowl.Mixwellandshapeinto¾"balls.Dropcarefullyintosoup.
5.Covercooker.Cookonlow4morehours,orjustuntilmeatballsandvegetablesarecookedthrough.
6.Servehot,sprinkledwithextraParmesancheese.
——PERSERVING——•170calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•740mgsodium•16gtotalcarbohydrate(3gfiber,3gsugar)•18gprotein•140%DVvitaminA•10%DVvitaminC•10%DVcalcium•15%DViron
Variation:Ifyouwish,youcansubstitute3cupscut-up,cookedturkeyfortheground
turkeymeatballs.
MeatballMushroomSoupNanciKeatley
Salem,OR
Makes8servingsPrep.Time:30minutes
CookingTime:3-6hoursIdealslow-cookersize:3½-qt.
½lb.groundturkey½tsp.garlicpowder½tsp.onionpowder¼tsp.blackpepper
1largeegg
1Tbsp.oliveoil1cupcarrots,sliced2clovesgarlic,crushed2cupsfreshmushrooms,sliced10¾-oz.canlow-fat,orfat-free,low-sodiumbeefbroth10¾-oz.can98%fat-
freecreamofmushroomsoup2Tbsp.tomatopasteParmesancheeseforgarnishfreshparsleyforgarnish
1.Inasmallbowlmixtogethergroundturkeyandseasonings.Addegg,stirringuntilwellblended.Formintosmallmeatballs.
2.Heatoliveoilinskillet.Brownmeatballs.Drainwell.3.Transfermeatballstoslowcooker.Addremainingingredients,except
Parmesancheeseandparsley.4.Cover.Cookonlow5-6hoursoronhigh3hours.
——PERSERVING——•100calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•290mgsodium•7gtotalcarbohydrate(0.5gfiber,2gsugar)•8gprotein•80%DVvitaminA•4%DVvitaminC•2%DVcalcium
•4%DViron
CheeseburgerSoupNanciKeatley
Salem,OR
Makes6servingsPrep.Time:25minutesCookingTime:6hoursIdealslow-cookersize:4-qt.
1lb.groundturkey1cuponions,chopped½cupgreenbellpeppers,chopped2ribscelery,chopped20-oz.canlow-fat,low-sodiumbeefbroth1cupnonfatmilk
2cupswater
2Tbsp.flour8ozs.low-fatcheddarcheese,grated
1.Brownturkeyinnonstickskillet.Spoonintoslowcooker.2.Addvegetablestoslowcooker.3.Heatbroth,milk,andwaterinskillet.Sprinkleflouroverliquid.Stiruntil
smooth.Letboilfor3minutes.4.Pourintoslowcooker.5.Cover.Cookonlow4hours.Thenaddcheeseandcookanother2hours.
——PERSERVING——•240calories(100caloriesfromfat)•11gtotalfat(3.5gsaturated,0gtrans)•70mgcholesterol
•140mgsodium•8gtotalcarbohydrate(1gfiber,5gsugar)•26gprotein•6%DVvitaminA•10%DVvitaminC•35%DVcalcium•8%DViron
Rice&BeanSoupSharonEasterYubaCity,CA
Makes6servingsPrep.Time:10minutesCookingTime:3½hoursIdealslow-cookersize:5-qt.
⅓lb.looseItalianturkeysausage,hotorsweet232-oz.boxeslow-sodium,fat-freechicken,orvegetable,broth28-oz.canlow-sodiumdicedtomatoes
½tsp.salt¼tsp.pepper½tsp.driedoregano1cuplong-grainrice,uncooked15-oz.canwhitebeans,rinsedanddrained
1cupdicedcelery
4carrots,sliced
1.Brownsausageinnonstickskillet.2.Putallingredientsinslowcooker.Stiruntilwellblended.3.Cover.Cookonlow2hours.StirSoup.4.Coverandcookanadditional1½-2hoursonlow,oruntilvegetablesand
ricearetender,butnotmushy.
——PERSERVING——•320calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•790mgsodium•57gtotalcarbohydrate(8gfiber,7gsugar)•17gprotein•160%DVvitaminA•30%DVvitaminC•15%DVcalcium•35%DViron
Turkey-ZucchiniSoupWilmaJ.Haberkamp
Fairbank,IA
Makes8servingsPrep.Time:20minutesCookingTime:2½-3½hoursIdealslow-cookersize:4-qt.
8-or10-oz.pkg.frozengreenbeans2cupszucchini,thinlysliced2cupsturkey,cookedandchopped8-oz.cantomatosauce½cuponions,chopped1Tbsp.instantchickenbouillongranules1tsp.Worcestershiresauce¼tsp.salt½tsp.driedsavory,crusheddashofblackpepper
4cupswater
3ozs.lightcreamcheese,softened
1.Thawgreenbeans.Ifyou’reinahurry,placetheminastrainerandrunhotwateroverthem.
2.Combinebeans,zucchini,turkey,tomatosauce,onions,bouillon,Worcestershiresauce,salt,savory,blackpepper,andwaterinslowcooker.
3.Cookonhigh2-3hours.4.Blend1cuphotsoupwithcreamcheese.Returntoslowcookerandstir
well.Cookuntilhot,about20minutes.
——PERSERVING——•110calories(35caloriesfromfat)•3.5gtotalfat(2gsaturated,0gtrans)•30mgcholesterol•470mgsodium•7gtotalcarbohydrate(2gfiber,4gsugar)•13gprotein•10%DVvitaminA•10%DVvitaminC•4%DVcalcium•8%DViron
TurkeyMushroomSoupLoisStoltzfus
HoneyBrook,PA
Makes6-8servingsPrep.Time:20-30minutesCookingTime:6-9hoursIdealslowcookersize:4-qt.
2cupscookedturkey
2qts.low-sodium,fat-freeturkey,orchicken,broth(addwaterifnecessarytoreach2qts.)2cupscarrots,chopped
1cupcelery,chopped2cupspotatoes,cubed1smallonion,chopped1cuplong-grainrice,uncooked½tsp.garlicsalt¼tsp.pepper1tsp.driedparsley10¾-oz.low-sodium,low-fatcreamofmushroomsoup1.Placeallingredients
exceptcreamofmushroomsoupinslowcooker.2.Cover.Cookonlow6-9hours,oruntilpotatoesandriceareastenderas
youlikethem.3.Addcreamofmushroomsoupduringlasthourofcookingtime.
——PERSERVING——•230calories(15caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•35mgcholesterol•360mgsodium•35gtotalcarbohydrate(3gfiber,3gsugar)•16gprotein•100%DVvitaminA•15%DVvitaminC•6%DVcalcium•15%DViron
Note:Thisrecipe,withsomechanges,comesfromanoldcookbookfirstpublished
in1950.Thequoteattheendoftherecipesaid,“Agrandendtoanoblebird!”
TurkeyGreenChiliChowderColleenKonetzniRioRancho,NM
Makes12servings
Prep.Time:45minutesCookingTime:6hoursIdealslowcookersize:6-qt.
1cupchoppedcelery
1cupchoppedonion
1½Tbsp.butter
3cupschoppedcookedturkey
4cupslow-sodium,fat-freeturkey,orchicken,broth4potatoes,peeledorunpeeled,andcubed½cupgreenchilies,chopped
½cupcubedlow-sodium,fat-freecheese,yourchoice2canscreamedcorn
2cupsfat-freemilk
1.Inaskillet,sautéceleryandonioninbutteruntilvegetablessoftenandbegintobrown.
2.Placesautéedvegetables,turkey,broth,potatoes,chilies,cheese,corn,andmilkinslowcooker.
3.Cover.Cookonlow6hours,oruntilpotatoesaresoft.4.Ifyouwish,mashtheSoupafewtimeswithapotatomashertomakeit
thicker.5.Turnslowcookertolowuntiltimetoserve.
——PERSERVING——•190calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•40mgcholesterol•340mgsodium•25gtotalcarbohydrate(2gfiber,6gsugar)•16gprotein
•6%DVvitaminA•45%DVvitaminC•10%DVcalcium•8%DViron
TurkeyFrameSoupJoyceZuercherHesston,KS
Makes8servingsPrep.Time:40minutes,ifturkeyandbrotharealreadypreparedCookingTime:3¼-4½hoursIdealslowcookersize:6-qt.
3cupscookedandcut-upturkey*3qts.low-sodium,nonfatturkeybroth1onion,diced½tsp.salt,ortotaste16-oz.canlow-sodiumchoppedtomatoes1Tbsp.low-sodiumchickenbouillongranules1tsp.driedthyme⅛tsp.pepper1½tsp.driedoregano
4cupschoppedfreshvegetables–anycombinationofslicedcelery,carrots,onions,rutabaga,broccoli,cauliflower,mushrooms,andmore1½cupsuncookednoodles
1.Placeturkey,broth,onion,salt,tomatoes,bouillongranules,thyme,pepper,oregano,andvegetablesintoslowcooker.Stir.
2.Cover.Cookonlow3-4hours,oruntilvegetablesarenearlydone.3.Fifteento30minutesbeforeservingtime,stirinnoodles.Cover.Cookon
low.Ifnoodlesarethinandsmall,they’llcookin15minutesorless.Ifheavier,theymayneed30minutestobecometender.
4.Stirwellbeforeserving.
——PERSERVING——•180calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•55mgcholesterol•400mgsodium•17gtotalcarbohydrate(3gfiber,4gsugar)•22gprotein•50%DVvitaminA•30%DVvitaminC•6%DVcalcium•20%DViron
*Ifyou’vegotabigturkeyframe,andyouknowit’sgotsomegoodmeatymorselsonit,here’swhattodo.BreakitupenoughtofitintoyourDutchoven.Add3quartswater,1onion,quartered,and2tsp.salt.Cover,andsimmer1½hours.RemoveturkeybonesfromDutchovenandallowtocool.Thendeboneandchopmeatcoarsely.Discardbonesandskin.Strainbroth.BeginwithStep1above!
TurkeySoupMaryRogersWaseca,MN
Makes12servingsPrep.Time:15-20minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
1cupmacaroni,uncooked
4cupswater
410¾-oz.cansfat-free,low-sodiumchickenbroth2ribscelery,sliced2largecarrots,sliced1cuponions,chopped2clovesgarlic,mashed1tsp.salt½tsp.blackpepper4cupscookedturkey,chopped
1.Combineallingredientsexceptturkeyinslowcooker.2.Cover.Cookonlow6-8hours.Addturkey1hourbeforeendofcooking
time.
——PERSERVING——•140calories(25caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•35mgcholesterol•310mgsodium•9gtotalcarbohydrate(0.5gfiber,2gsugar)•18gprotein•40%DVvitaminA•0%DVvitaminC•4%DVcalcium•10%DViron
Variations:Experimentbyaddingmorevegetables,suchaszucchini,corn,andchopped
tomatoes,toStep1,orhalfwaythroughthecookingprocesssothattheydon’t
cooktoosoft.
ChickenVegetableSoupBarbaraWalker
Sturgis,SDSheridySteeleArdmore,OK
Makes6servingsPrep.Time:15minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
28-oz.canlow-sodiumdicedtomatoes,undrained2cupslow-sodium,reduced-fatchickenbroth
1cupfrozencorn
2ribscelery,chopped6-oz.cantomatopaste¼cupdrylentils,rinsed1Tbsp.sugar1Tbsp.Worcestershiresauce2tsp.driedparsleyflakes1tsp.driedmarjoram2cupscookedchickenbreast,cubed
1.Combineallingredientsinslowcookerexceptchicken.2.Cover.Cookonlow3-4hours.Stirinchickenonehourbeforeendof
cookingtime.
——PERSERVING——•190calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)
•35mgcholesterol•520mgsodium•24gtotalcarbohydrate(6gfiber,7gsugar)•21gprotein•20%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
AppleChickenStewLorrainePflederer
Goshen,IN
Makes8servingsPrep.Time:30-40minutesCookingTime:4-5hoursIdealslowcookersize:5-qt.
4mediumpotatoes,cubed4mediumcarrots,cut¼"-thickslices1mediumredonion,halvedandsliced1celeryrib,thinlysliced1tsp.salt¾tsp.driedthyme½tsp.pepper¼-½tsp.carawayseeds2lbs.boneless,skinlesschickenbreasts,cubedanduncooked2Tbsp.oliveoil1largetartapple,peeledandcubed1¼cupsapplecider,orjuice1Tbsp.cidervinegar
1bayleaf
mincedfreshparsley
1.Layerpotatoes,carrots,onion,andceleryintoslowcooker.2.Inasmallbowl,combinesalt,thyme,pepper,andcarawayseeds.Sprinkle
halfovervegetables.3.Inaskillet,sautéchickeninoiljustuntillightlybrowned.Drainoff
drippings.4.Transferchickentoslowcooker.Topwithcubedapple.5.Inanothersmallbowl,combineappleciderandvinegar.Pouroverchicken
andapple.6.Sprinklewithremainingsaltmixture.Laybayleafontop.7.Cover.Cookonhigh4-5hours,oruntilvegetablesaretenderandchicken
juicesrunclear.8.Discardbayleaf.Stirbeforeserving.9.Sprinkleindividualservingbowlswithparsley.
——PERSERVING——•290calories(60caloriesfromfat)•6gtotalfat(1.5gsaturated,0gtrans)•65mgcholesterol•390mgsodium•32gtotalcarbohydrate(4gfiber,10gsugar)•26gprotein•100%DVvitaminA•25%DVvitaminC•4%DVcalcium•10%DViron
Weney’sChicken&VegetableStewBeckyFreyLebanon,PA
Makes8servingsIdealslow-cookersize:4-qt.
TomakethisStewfromscratch,you’llneedtwodays.OnDayOneyou’llcookthechickenfor6-8hours.OnDayTwo,you’lladdthe
vegetablestothechickenbrothandthedebonedchickenandallowtheStewtocook7-8hours.
Youcanreducethecookingtoatotalof7-8hoursbyusingadebonedrotisseriechicken,chickenyou’vealreadycooked(andmayhaveinthefreezer),orcannedchicken.Andyoucanuseboxedorcannedchickenbrothfromthegrocerystoreifyoudon’thaveyourown.
Ifyouchoosetousealready-preparedchickenandbroth,beginwith“Onthenextday”below,Step2.
4chickenlegsorthighs,skinned2carrots,diced4-6medium-sizedpotatoes,diced2-3garliccloves,mincedhalfamedium-sizedheadofcabbage,cutinchunks1greenbellpepper,
coarselychopped1medium-sizedonion,coarselychopped14½-oz.canlow-sodiumdicedtomatoes(orfreshtomatoesinseason)1tsp.
groundcoriander1tsp.groundannatto½tsp.salt¼tsp.blackpepper
ThedaybeforeservingtheStew:1.Placechickeninslowcooker,sprinklelightlywithsalt,andcoverwith
water.2.Cover.Cookonlow6-8hours,oruntiltender.3.Removechickenfrombonesandreserve.4.Strainandchillbroth.
Onthenextday:1.Removefatfrombroth.2.Placebroth,debonedchicken,vegetables,andseasoningsintoslowcooker.3.Cover.Cookonlow7-8hoursoruntilvegetablesaretender.
——PERSERVING——
•430calories(130caloriesfromfat)•14gtotalfat(4gsaturated,0gtrans)•90mgcholesterol•310mgsodium•50gtotalcarbohydrate(9gfiber,8gsugar)•27gprotein•100%DVvitaminA•100%DVvitaminC•15%DVcalcium•20%DViron
Note:OurdearfriendWeney(fromPuertoRico)workedonourfarmformany
years.Oncoolfalleveningshewouldsharethisdeliciousstewwithus.Hedidn’tusearecipesothisismybestefforttorecreatehisstew.
ChickenStewCarolEberly
Harrisonburg,VA
Makes5servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:4qt.
1lb.uncookedboneless,skinlesschickenbreasts,cubed14½oz.-canlow-sodium,Italiandicedtomatoes,undrained2potatoes,peeledandcubed
5carrots,chopped3celeryribs,chopped1onion,chopped24-oz.cansmushroomstemsandpieces,drained
3chickenbouilloncubes
2tsp.sugar½tsp.driedbasil½tsp.dillweed1tsp.chilipowder¼tsp.blackpepper1Tbsp.cornstarch
1cupwater
1.Combineallingredientsexceptcornstarchandwaterinslowcooker.2.Combinewaterandcornstarch.Stirintoslowcooker.3.Cover.Cookonlow6-8hoursoruntilvegetablesaretender.
——PERSERVING——•300calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•75mgcholesterol•840mgsodium•33gtotalcarbohydrate(6gfiber,10gsugar)•33gprotein•200%DVvitaminA•30%DVvitaminC•8%DVcalcium•15%DViron
ChickenBorschtJeanneHeyerly
Chenoa,IL
Makes8servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
1qt.low-fat,low-sodiumchickenbroth3medium-sizedpotatoes,cubed3carrots,sliced2ribscelery,slicedhalfamedium-sizedheadofcabbage,chopped2cupsfrozencorn
2cupsgreenbeans
1medium-sizedonion,chopped1clovegarlic,minced
2cupslow-sodiumtomatojuice
2cupsskinlesschicken,cookedanddicedorshredded½tsp.salt¼tsp.blackpepper
1.Combinechickenbroth,potatoes,carrots,celery,cabbage,corn,greenbeans,onions,garlic,andtomatojuiceinslowcooker.
2.Cover.Cookonlow6-8hours,oruntilvegetablesareastenderasyoulike.3.Addchicken,salt,andpepper½-1hourbeforeserving.
——PERSERVING——•230calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•25mgcholesterol•300mgsodium•37gtotalcarbohydrate(7gfiber,10gsugar)•19gprotein•100%DVvitaminA•80%DVvitaminC•10%DVcalcium•20%DViron
RoastedChickenNoodleSoupJanieSteeleMoore,OK
Makes8servingsPrep.Time:30minutesCookingTime:5½-6½hoursIdealslow-cookersize:5-qt.
1cuponions,chopped1cupcarrots,chopped1cupcelery,chopped1clovegarlic,minced2tsp.olive,orcanola,oil1tsp.flour½tsp.driedoregano½tsp.driedthyme¼tsp.poultryseasoning6cupsfat-freechickenbroth
4cupsdicedpotatoes
1tsp.salt2cupsskinlessroastedchicken,diced2cupsuncookedwidenoodles
1cupfat-freeevaporatedmilk
1.Brownonions,carrots,celery,andgarlicinoilinskillet.2.Stirinflour,oregano,thyme,andpoultryseasoningandblendwell.Pour
intoslowcooker.3.Mixinbroth,potatoes,andsalt.4.Cookonlow5-6hours,oruntilpotatoesaresoft.5.Addchicken,noodles,andmilk.Cookuntilnoodlesaretender.Donot
bringtoaboilaftermilkisadded.
——PERSERVING——•280calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•65mgcholesterol•520mgsodium•31gtotalcarbohydrate(3gfiber,7gsugar)•28gprotein•60%DVvitaminA•20%DVvitaminC•15%DVcalcium•20%DViron
ChickenNoodleSoupwithVegetablesBerniceA.Esau
NorthNewton,KS
Makes6servingsPrep.Time:25-30minutesCookingTime:5-7hoursIdealslow-cookersize:4-or5-qt.
2onions,chopped2cupscarrots,sliced2cupscelery,sliced10-oz.pkg.frozenpeas,optional2tsp.salt,optional¼tsp.blackpepper½tsp.driedbasil¼tsp.driedthyme3Tbsp.dryparsleyflakes
4cupswater
2½-3-lb.chicken,cut-up
1cupuncookedthinnoodles
1.Placeallingredientsinslowcooker,exceptchickenandnoodles.2.Removeskinandanyfatfromchickenpieces.Thenplacechickenincooker,
ontopofrestofingredients.3.Cover.Cookonhigh4-6hours.4.Onehourbeforeserving,removechicken.Coolslightly.Cutmeatfrom
bones.5.Returnmeattocooker.Addnoodles.6.Cover.Cookonhigh1morehour.
——PERSERVING——•440calories(70caloriesfromfat)•8gtotalfat(2gsaturated,0gtrans)•175mgcholesterol•1030mgsodium•25gtotalcarbohydrate(6gfiber,8gsugar)•64gprotein•200%DVvitaminA•20%DVvitaminC•8%DVcalcium•25%DViron
Alternatedirections:1.Placechickenincooker.Cover⅔ofitwithwaterandcook4hoursonhigh.2.Removechicken.Cool.Cutmeatfrombone.3.Addsomeicecubestocookerbroth.Whencooled,removefat.4.Addallingredients,exceptnoodles.5.Cover.Cookonhigh2-3hours.6.Addnoodles1hourbeforeservingorplacecookednoodlesinindividual
bowlsandservechickensoupovernoodles.
ChickenSoupinaPotRobinSchrockMillersburg,OH
Makes4servingsPrep.Time:15-20minutesCookingTime:3hoursIdealslow-cookersize:3½-qt.
4cupsfat-free,low-sodiumchickenbroth3medium-sizedcarrots,diced2celeryribs,diced1chickenbreast,cookedandcubed½cupuncookednoodles
1.Pourchickenbrothintoslowcooker.Addcarrotsandcelery.2.Cover.Cookonlow2hours,oruntilcarrotsarenearlytender.3.Addchickenandnoodles.4.Cover.Cookonlow1hour.
——PERSERVING——•100calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•20mgcholesterol•220mgsodium
•8gtotalcarbohydrate(2gfiber,3gsugar)•14gpr0tein,200%DVvitaminA•0%DVvitaminC•4%DVcalcium•15%DViron
ChickenChowderSaraPuskar
Abingdon,MD
Makes4servingsPrep.Time:20minutesCookingTime:3¼-4¼hoursIdealslow-cookersize:3½-qt.
½cupshreddedcarrots
1cupskimmilk
½cuplow-sodiumchickenbroth¼tsp.blackpepper1cuponions,chopped1potato,peeledandcutinto½"chunks½lb.uncookedboneless,skinlesschickenbreastcutinto1"cubes215-oz.
canscream-stylecorn½cupdriedpotatoflakes½cupshreddedlow-fatcheddarcheese
1.Combineallingredientsexceptpotatoflakesandcheeseinslowcooker.2.Cover.Cookonlow3-4hours,oruntilpotatoesaretenderandchickenis
thoroughlycooked.3.Addpotatoflakesandstirwelltocombine.4.Cookonhigh,uncovered,5-10minutes,oruntilchowderhasthickenedand
driedpotatoflakeshavedissolved.
5.Topeachservingwithcheese.
——PERSERVING——•380calories(40caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•50mgcholesterol•720mgsodium•61gtotalcarbohydrate(5gfiber,14gsugar)•30gprotein•80%DVvitaminA•20%DVvitaminC•20%DVcalcium•15%DViron
Variations:Formorezest,andifyourdietallows,youmaywanttoadd½tsp.salttoStep
1.Youmayalsowanttoadd½tsp.driedthymetoStep1.
SpicyChickenRiceSoupKarenWaggoner
Joplin,MO
Makes6servingsPrep.Time:25-30minutesCookingTime:3½hoursIdealslow-cookersize:3½-or4-qt.
4cupslow-fat,low-sodiumchickenbroth2cupschicken,cookedandcubed2celeryribs,chopped2medium-sizedcarrots,chopped1medium-sizedgreenbellpepper,chopped1medium-sizedonion,chopped¾cuplong-grainrice,uncooked
¼cupfreshparsleyorcilantro,minced½tsp.salt½tsp.blackpepper½tsp.driedoregano¼tsp.groundcumin¼tsp.crushedredpepperflakes,optional
1.Combineallingredientsinslowcooker.2.Cover.Cookonhighuntilboilingpoint,about2hours.3.Turndowntolowfor1½hours,orjustuntilriceandvegetablesaretender.
——PERSERVING——•160calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•35mgcholesterol•360mgsodium•14gtotalcarbohydrate(2gfiber,3gsugar)•19gprotein•100%DVvitaminA•20%DVvitaminC•4%DVcalcium•15%DViron
ChickenMushroomStewBerniceA.Esau
NorthNewton,KSCarolSherwood
Batavia,NY
Makes6servingsPrep.Time:25minutesCookingTime:4hoursIdealslow-cookersize:3½-or4-qt.
6boneless,skinlesschickenbreasthalves(about1½lbs.),uncooked2Tbsp.cookingoil,divided
8ozs.slicedfreshmushrooms1medium-sizedonion,diced3cupsdicedzucchini
1cupdicedgreenbellpeppers
4garliccloves,diced3medium-sizedtomatoes,diced6-oz.cantomatopaste¾cupwater2tsp.salt,optional1tsp.driedthyme1tsp.driedoregano1tsp.driedmarjoram1tsp.driedbasil
1.Cutchickeninto1-inchcubes.Brownin1Tbsp.oilinalargeskillet.Transfertoslowcooker,reservingdrippings.
2.Insameskillet,sautémushrooms,onions,zucchini,greenpeppers,andgarlicindrippings,andremaining1Tbsp.oilifneeded,untilcrisp-tender.Placeinslowcooker.
3.Addtomatoes,tomatopaste,water,andseasonings.4.Cover.Cookonlow4hours,oruntilvegetablesaretender.
——PERSERVING——•260calories(80caloriesfromfat)•8gtotalfat(1.5gsaturated,0gtrans)•75mgcholesterol•880mgsodium•18gtotalcarbohydrate(5gfiber,5gsugar)•31gprotein•30%DVvitaminA•40%DVvitaminC•6%DVcalcium•20%DViron
Tip:Thisisalsogoodservedoverrice.
ChickenWildRiceSoupKarenCenevivaSeymour,CT
Makes8servingsPrep.Time:15minutesCookingTime:3-7hoursIdealslow-cookersize:3½-qt.
½cupwildrice,uncooked½cuplong-grainrice,uncooked1tsp.vegetableoil1lb.boneless,skinlesschickenbreasts,uncooked,andcutinto¾"cubes5¼
cupslow-sodium,fat-freechickenbroth1cupcelery(about2ribs),choppedin½"thickpieces1mediumonion,
chopped2tsp.driedthymeleaves¼tsp.redpepperflakes
1.Mixwildandwhitericewithoilinslowcooker.2.Cover.Cookonhigh15minutes.3.Addchicken,broth,vegetables,andseasonings.4.Cover.Cook3-4hoursonhigh,or6-7hoursonlow.
——PERSERVING——•170calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•30mgcholesterol•90mgsodium•21gtotalcarbohydrate(1gfiber,1gsugar)•16gprotein•2%DVvitaminA
•4%DVvitaminC•2%DVcalcium•10%DViron
ChickenRiceSoupMichelleSteffenHarrisonburg,VA
Makes14servingsPrep.Time:20-30minutesCookingTime:4-5hoursIdealslow-cookersize:6-qt.
3quartshotwater
1mediumonion,finelychopped2-3celeryribs,finelychopped2sprigsfreshparsley,finelychopped1clovegarlic,crushed2tsp.salt½cupcarrots,thinlysliced4largeskinlesschickenlegsandthighs½cupfreshparsley,chopped
3cupshotcookedrice
1.Combinewater,onion,celery,2sprigsparsley,garlic,salt,carrots,andchickeninslowcooker.
2.Cover.Cookonhigh4-5hours.3.Removechickenwhentenderanddebone.4.Stircut-upchickenbackintosoup.Add½cupfreshchoppedparsley5.To
serve,ladlesoupintobowls.Addaroundedtablespoonfulofhotcookedriceto
eachbowl.
——PERSERVING——•80calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•15mgcholesterol•530mgsodium•11gtotalcarbohydrate(0.5gfiber,1gsugar)•7gprotein•20%DVvitaminA•0%DVvitaminC•2%DVcalcium•4%DViron
Tip:Ifyouwanttoeliminatewashinganotherpan,add1cuprawlonggrainriceto
theslow-cookermixtureafterthechickenhascooked3-4hours.Cookonhighanotherhour.
Whenchickenandricearetender,removechickenanddebone.ContinuewithStep5.
ColorfulChickenStewSharonMiller
Holmesville,OH
Makes10servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:5-or6-qt.
1lb.boneless,skinlesschickenbreasts,uncookedandcubed14½-oz.candicedItaliantomatoes,undrained
2medium-sizedpotatoes,peeledandcubedinto½"pieces4largecarrots,diced
3celeryribs,diced1largeonion,chopped1medium-sizedgreenbellpepper,chopped8-oz.canmushroompieces,drained2tsp.chickenbouillongranules1pkg.Splenda1tsp.chilipowder¼tsp.blackpepper1Tbsp.cornstarch
2cupscoldwater
1.Combinefirst12ingredients(throughtheblackpepper)inalargeslowcooker.
2.Mixtogethercornstarchandcoldwater.Addtoslowcooker.3.Cookonlow6-8hours,oruntilvegetablesaretender.
——PERSERVING——•120calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•25mgcholesterol•330mgsodium•16gtotalcarbohydrate(3gfiber,4gsugar)
•11gprotein•100%DVvitaminA•25%DVvitaminC•6%DVcalcium•6%DViron
BarleyandChickenSoupMillieSchellenburg
Washington,NJ
Makes5servingsPrep.Time:15-20minutesCookingTime:4½-6½hoursIdealslow-cookersize:5-or6-qt.
½lb.drybarley
1smallchicken
freshcelery,asdesiredparsley,asdesiredbasil,asdesiredcarrotsasdesired
1.Combineallingredientsinslowcooker.Coverwithwater.2.Cover.Cookonlow4-6hours.3.Removechickenfrombones.Discardskin.Returnchickentosoup.
Continuecookinguntilbarleyissoft.
——PERSERVING——•310calories(50caloriesfromfat)•6gtotalfat(1.5gsaturated,0gtrans)•55mgcholesterol•95mgsodium
•41gtotalcarbohydrate(11gfiber,4gsugar)•26gprotein•200%DVvitaminA•10%DVvitaminC•15%DVcalcium•30%DViron
Chicken,Vegetables,andDumplingsColleenHeatwole
Burton,MI
Makes8servingsPrep.Time:45minutesCookingTime:4¼-6¼hoursIdealslow-cookersize:4-qt.
Soup:
4cupscubedcookedchicken
6cupsfat-free,low-sodiumchickenbroth1Tbsp.freshparsley,or1½tsp.dryparsleyflakes1cuponions,chopped1cupcelery,chopped6cupsdicedpotatoes1cupgreenbeans
1cupcarrots
1cuppeas,optional
Dumplings:(optional)2cupsflour(halfwhiteandhalfwholewheat)1tsp.salt4tsp.bakingpowder
1egg,beaten2Tbsp.oliveoil⅔cupskimmilk
1.Combineallsoupingredients,exceptpeas.2.Cover.Cookonlow4-6hours.3.Transfertolargesoupkettlewithlid.Addpeas,ifdesired.Bringtoaboil.
Reducetosimmer.4.TomakeDumplings,combineflour,salt,andbakingpowderinalarge
bowl.5.Inaseparatebowl,combineegg,oliveoil,andmilkuntilsmooth.Addto
flourmixture.6.Dropbylargetablespoonsfulontopofsimmeringbrothuntilthe
dumplingscoverthesurfaceofthesoup.7.Cover.Simmerwithoutliftingthelidfor18minutes.
——PERSERVING——•400calories(60caloriesfromfat)•7gtotalfat(1.5gsaturated,0gtrans)•80mgcholesterol•510mgsodium•51gtotalcarbohydrate(5gfiber,5gsugar)•32gprotein•50%DVvitaminA•20%DVvitaminC•20%DVcalcium•30%DViron
Note:Iusethisrecipealot.Iadapteditfromapotpierecipewhichneedstobe
bakedintheoven.Iliketomakethisbecausethesoupcancookintheslowcookerwhilewe’reatchurch.WhenIgethome,Itransferittoasoupkettleandmakethedumplingswhileotherssetthetable.
Thedishisgoodservedwithapplesauceorfruitsalad.
ChickenClamChowderIreneKlaegerInverness,FL
Makes10servingsPrep.Time:25-30minutesCookingTime:3-6hoursIdealslow-cookersize:4-qt.
6slicesleanturkeybacon,diced¼lb.leanham,cubed2cupschoppedonions
2cupsdicedcelery
½tsp.salt¼tsp.blackpepper
2cupsdicedpotatoes
2cupscooked,diced,leanchicken4cupsfat-free,low-sodiumclamjuice,or2cansclamswithjuice1-lb.can
whole-kernelcornwithliquid¾cupflour
4cupsfat-freemilk
4cupsshreddedfat-freecheddar,orJack,cheese½cupfat-freeevaporatedmilk
2Tbsp.freshparsley
1.Sautébacon,ham,onions,andceleryinnonstickskilletuntilbaconiscrispandonionsandceleryarelimp.Addsaltandpepper.
2.Combineallingredientsinslowcookerexceptflour,milk,cheese,
evaporatedmilk,andparsley.3.Cover.Cookonlow4-5hoursoronhigh2-3hours.4.Whiskflourintomilk.Stirintosoup,alongwithcheese,evaporatedmilk,
andparsley.Cookonemorehouronlow.
——PERSERVING——•250calories(35caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•45mgcholesterol•880mgsodium•23gtotalcarbohydrate(3gfiber,9gsugar)•31gprotein•10%DVvitaminA•10%DVvitaminC•50%DVcalcium•10%DViron
San-Antonio-StyleTortillaSoupRashellHarrisWichita,KS
Makes9-10servingsPrep.Time:20minutesCookingTime:4-8hoursIdealslow-cookersize:5-qt.
1Tbsp.oliveoil1onion,chopped2garliccloves,minced2tsp.groundcumin214½-oz.cansfat-freechickenbroth215-oz.cansstewedtomatoes1Tbsp.jalapeñopepper,minced(removeseedstoreduceheat)¼tsp.black
pepper4-5cups(about1½lbs.)boneless,skinlesschickenbreasts,uncookedand
cubed
2cupswater
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow6-8hoursoronhigh4-6hours.
——PERSERVING——•320calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•30mgcholesterol•390mgsodium•44gtotalcarbohydrate(5gfiber,7gsugar)•22gprotein•10%DVvitaminA•10%DVvitaminC•30%DVcalcium•15%DViron
Variations:1.Ifyoulike,andyourdietpermits,youmaywanttoadda17-oz.canof
whole-kernelcorn,drained,toStep1,foranadditionalSouthwesttouchtoyourdish.
2.Usethefollowinggarnishesifyouwish,andifyourdietallows:
2cupsshreddedlow-fatcheese
fat-freesourcream
cilantro1bagbakedtortillachips,crushed
WildRiceSoupJoyceShackelfordGreenBay,WI
Makes8servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
2Tbsp.butter½cupdrywildrice6cupsfat-free,low-sodiumchickenstock½cuponions,minced½cupcelery,minced½lb.wintersquash,peeled,seeded,cutin½"cubes2cupschicken,chopped
andcooked½cupbrowned,sliveredalmonds
1.Meltbutterinsmallskillet.Addriceandsauté10minutesoverlowheat.Transfertoslowcooker.
2.Addallremainingingredientsexceptchickenandalmonds.3.Cover.Cookonlow3-4hours,oruntilvegetablesarecookedtoyourliking.
Onehourbeforeservingstirinchicken.4.Topwithbrownedsliveredalmondsjustbeforeserving.
——PERSERVING——•310calories(70caloriesfromfat)•8gtotalfat(4gsaturated,0gtrans)•70mgcholesterol•320mgsodium•25gtotalcarbohydrate(3gfiber,3gsugar)•33gprotein•2%DVvitaminA•2%DVvitaminC•8%DVcalcium•25%DViron
WildRiceandLentilSoupMaryannMarkanoWilmington,DE
Makes8-10servingsSoakingTime:6-8hoursorovernightPrep.Time:10minutesCookingTime:5-8hoursIdealslow-cookersize:3½-or4-qt.
½cupdriedlentils,sorted,rinsedanddrained
3cupswater
6-oz.pkg.long-grainandwildriceblend,withspicepacket14-oz.canvegetablebroth
10-oz.pkg.frozenmixedvegetables
1cupskimmilk
½cupreduced-fatmildcheddarcheese,shredded1.Coverlentilswithwaterandsoakovernightorfor6-8hours.Drainanddiscardsoakingwater.2.Putallingredientsintoslowcooker,including3cupsfreshwater.Mixwell.3.Cookonlow5-8hours,oruntilvegetablesaredonetoyourliking.
——PERSERVING——•240calories(25caloriesfromfat)•2.5gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•280mgsodium•42gtotalcarbohydrate(7gfiber,5gsugar)•13gprotein•30%DVvitaminA
•10%DVvitaminC•15%DVcalcium•15%DViron
Tip:Itmaybenecessarytoaddmorewaterifthesoupseemstoothick.
CheesyMenudoEileenEash
Carlsbad,NM
Makes8servingsPrep.Time:10minutesCookingTime:4hoursIdealslow-cookersize:3½-qt.
316-oz.canswhiteoryellowhominy,undrained4-oz.canchoppedgreenchilies
½lb.VelveetaLightcheese,diced1tsp.garlicsalt½tsp.blackpepperfreshcilantro,orparsley,chopped2cupscookedchicken,orleanbeef,
chopped1.Combineallingredientsinslowcooker.Stirwell.2.Cover.Cookonlow4hours.
——PERSERVING——•240calories(50caloriesfromfat)•6gtotalfat(2.5gsaturated,1gtrans)•40mgcholesterol•1000mgsodium•28gtotalcarbohydrate(5gfiber,3gsugar)•18gprotein•6%DVvitaminA•2%DVvitaminC
•20%DVcalcium•8%DViron
GreenBeanSoupCarlaKoslowsky
Hillsboro,KS
Makes4servingsIdealslow-cookersize:4-qt.
Thisreciperequirestwomain“events”initspreparation.FirstyoucookthehamhockitselfbeforemakingtheGreenBeanSoup.Youcanpreparethehamhockintheslowcookerbycoveringitwithwater,andthencookingitonlowfor5hours,oruntilthemeatistenderandfallingoffthebone.
Whenyou’vecookedthehamanddebonedit,andyouhavearich,flavorfulbroth,you’rereadyforthesecondmain“event.”Forthisyou’llneedabout10-15minutesofPrepTimetodoStep1below.Andyou’llneed4-5hoursofadditionalCookingTime.
1hamhock,cooked,cooled,deboned,andfatremoved—withcookingbrothreservedandskimmedoffat2potatoes,peeledandcubed
½cuponions,chopped
1sprigdillweed
16-oz.pkg.greenbeanshambrothandwatertoequal6cups½tsp.salt¼tsp.blackpepper½cupmilk
1.Combineallingredientsexceptmilkinslowcooker.2.Cover.Cookonlow4-5hours,oruntilvegetablesaretender.3.Addmilkjustbeforeserving.
——PERSERVING——•160calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•660mgsodium•26gtotalcarbohydrate(5gfiber,5gsugar)•8gprotein•0%DVvitaminA•30%DVvitaminC•8%DVcalcium•10%DViron
RedandGreenBeanSoupCarolDureeSalina,KS
Makes8servingsPrep.Time:15minutesCookingTime:6¼-8¼hoursIdealslowcookersize:4-qt.
1lb.drynavybeans6cupsboilingwater
1cupslicedcarrots
½cupchoppedonion¾lb.smokeddarkturkeymeatsaltandpeppertotaste,optional2cupschoppedkale,spinach,orchard½cuproastedredpeppers,chopped
low-fatParmesancheese,grated,optional
1.Rinsebeans;thenplaceinslowcooker.2.Addallotheringredientsexceptkale,redpeppers,andcheese.3.Cover.Cookonlow6-8hours,oruntilbeansaretenderbutnotmushy.4.Tenminutesbeforeserving,addkaleandpeppers.Coverandcontinueto
cook10moreminutes.5.Ifyouwish,sprinkleParmesancheeseontopofindividualservings.
——PERSERVING——•270calories(30caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•30mgcholesterol•500mgsodium•38gtotalcarbohydrate(15gfiber,2gsugar)•24gprotein•110%DVvitaminA•50%DVvitaminC•15%DVcalcium•25%DViron
HealthyBeanSoupKarenCenevivaSeymour,CT
Makes10servingsPrep.Time:20-30minutesCookingTime:6¼-7¼hoursIdealslow-cookersize:5-qt.
1½cupsdrygreatnorthernbeans3cupsparsnips,chopped2cupscarrots,chopped1cuponion,chopped2glovesgarlic,minced
5cupswater
¾lb.smokeddarkturkeymeat1½tsp.salt½tsp.pepper⅛-¼tsp.hotsauce
1.Washdriedbeans.Placebeansinlargestockpot.Coverwithwater.2.Bringtoaboil.Turnoffheat.Allowbeanstositfor10minutes.3.Drainoffwater.Placebeansinslowcooker.4.Addparsnips,carrots,onion,andgarlictoslowcooker.5.Addwater,turkey,salt,pepper,andhotsaucetoslowcooker.Stirwell.6.Cover.Cookonlow6-7hours,oruntilvegetablesandmeataretender.7.Removemeatfromcookerandallowtocoolenoughtohandle.8.Cutmeatintobite-sizepiecesandreturntoslowcooker.Heatthrough.
——PERSERVING——•180calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•25mgcholesterol•870mgsodium•25gtotalcarbohydrate(7gfiber,3gsugar)•17gprotein•80%DVvitaminA•15%DVvitaminC•8%DVcalcium•15%DViron
HamandSplitPeaSoupMaryC.CaseyScranton,PA
Makes6-8servingsPrep.Time:25-30minutes
CookingTime:6-8hoursIdealslow-cookersize:5-qt.
2cupscookedham,diced
1bayleaf
16-oz.pkg.driedsplitpeas2ribscelery,sliced1smallonion,chopped¼-½tsp.blackpepper,accordingtoyourtastepreference½tsp.salt¼-½tsp.driedmarjoram,accordingtoyourtastepreference½cupcarrots,
shredded210¾-oz.cansreduced-sodium,low-fatchickenbroth
5cupswater
1cuppotatoes,cookedanddiced,optional
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow6-8hours,oruntilpeasaretender.3.Tothicken,remove4cupsofsoupafterpotatoeshavebeenaddedandpurée
inblender.4.Returntosoup.Stir.
——PERSERVING——•330calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•850mgsodium•48gtotalcarbohydrate(17gfiber,8gsugar)•29gprotein•50%DVvitaminA•10%DVvitaminC•6%DVcalcium
•25%DViron
HeartySplitPeaSoupBeatriceOrgishRichardson,TX
Makes9servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
1-lb.pkg.driedsplitpeas2cupsfullycookedleanham,diced
1cupdicedcarrots
1medium-sizedonion,chopped2clovesgarlic,minced
2bayleaves
½tsp.salt½tsp.blackpepper5cupsboilingwater
1cuphotskimmilk
1.Layerfirst9ingredientsinslowcookerinorderlisted.2.Cover.Cookonhigh4-5hours.3.Stirinmilk.4.Discardbayleavesbeforeserving.
——PERSERVING——•230calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•470mgsodium•30gtotalcarbohydrate(11gfiber,7gsugar)•20gprotein•50%DVvitaminA•0%DVvitaminC•6%DVcalcium•10%DViron
Variation:Ifyoupreferathinnersoup,youmaywanttoincreasethemilkto1½-2cups.
Ham’n’CheeseSoupJanieSteeleMoore,OK
Makes7servingsPrep.Time:30minutesCookingTime:4¼-6¼hoursIdealslow-cookersize:3½-or4-qt.
2cupspotatoes,cubed(youdecidewhethertopeelornot)1½cupswater1½cupscookedham,cubed1largeonion,chopped3Tbsp.butter3Tbsp.flour¼tsp.blackpepper
3cupsfat-freemilk
6ozs.low-fatshreddedcheese1cupfrozenbroccoli,thawedandchopped
1.Combineallingredientsexceptcheeseandbroccoliinslowcooker.2.Cookonlow4-6hours.3.Addcheeseandbroccoli.Stirwell.Cookanadditional15minutes,oruntil
cheeseismeltedandbroccoliiswarm.
——PERSERVING——•250calories(80caloriesfromfat)•9gtotalfat(5gsaturated,0gtrans)•35mgcholesterol•650mgsodium•22gtotalcarbohydrate(3gfiber,7gsugar)•19gprotein•10%DVvitaminA•20%DVvitaminC•25%DVcalcium•8%DViron
Tips:Youmaywilttheonioninthemicrowave,orsautéitinanonstickskillet,so
thatitissoftanditsflavorwellblendedwhenthesoupisserved.Youmayalsocookthebroccolilightlyinthemicrowaveifyouwanttomakesureitistenderwhenserved.
PorkandVegetableSoupKristiSee
Weskan,KS
Makes6servingsPrep.Time:30-45minutesCookingTime:3-8hoursIdealslow-cookersize:3-or4-qt.
1lb.leanuncookedpork,orchicken,cutin½”cubes2medium-sizedcarrots,cutinjuliennestrips4medium-sizedgreenonions,chopped
1clovegarlic,finelychopped3-4Tbsp.low-sodiumsoysauce,accordingtoyourtastepreference½tsp.
finelychoppedgingerroot⅛tsp.blackpepper10¾-oz.canfat-free,reduced-sodiumbeefbroth1cupfreshmushrooms,
sliced
1cupbeansprouts
1.Cookmeatinlargenonstickskilletovermediumheat8-10minutes.Stiroccasionally.
2.Mixmeatandremainingingredients,exceptmushroomsandbeansprouts,inslowcooker.
3.Cover.Cookonlow5-7hoursoronhigh2-3hours.4.Stirinmushroomsandbeansprouts.5.Cover.Cookonlow1hour.
——PERSERVING——•230calories(70caloriesfromfat)•8gtotalfat(2.5gsaturated,0gtrans)•70mgcholesterol•430mgsodium•12gtotalcarbohydrate(3gfiber,7gsugar)•28gprotein•80%DVvitaminA•10%DVvitaminC•4%DVcalcium•10%DViron
CreamyPorkStewBettyMoore
Plano,IL
Makes8servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
2lbs.groundpork210¾-oz.cans98%fat-freecreamofmushroomsoup214½-oz.cansgreen
beanswithliquid4potatoes,diced4carrots,chopped2smallonions,diced210¾-oz.canscondensedvegetarianvegetablesoup
2soupcansofwater
3ribscelery,chopped½tsp.salt¼tsp.blackpepper¼tsp.garlicpowder½tsp.driedmarjoram
1.Browngroundporkinanonstickskillet.2.Combineallingredientsinslowcooker.3.Cookonlow6-8hours.
——PERSERVING——•490calories(170caloriesfromfat)•19gtotalfat(7gsaturated,1gtrans)•80mgcholesterol•1910mgsodium•48gtotalcarbohydrate(9gfiber,12gsugar)•28gprotein•200%DVvitaminA•20%DVvitaminC•10%DVcalcium
•25%DViron
Variations:1.AddacanofdicedtomatoestoStep2ifyouwish.2.Thisrecipegoeswellwithhomemadebread.
IrishStewRebeccaLeichtyHarrisonburg,VA
Makes8servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:4-or5-qt.
2lbs.bonelesslamb,cubed1½tsp.salt¼tsp.blackpepper2medium-sizedcarrots,sliced1largeonion,diced3medium-sizedpotatoes,diced1bayleaf
2cupswater
¼cupdrysmallpearltapioca1cansmall,tenderpeas
1.Greaseslowcookerwithfat-freecookingspray.2.Placecubedlambinbottomofslowcooker.Seasonwithsaltandpepper.3.Addcarrots,onion,potatoes,andbayleaf.4.Stirinwaterandtapioca.5.Coverandcookonhigh1hour.Turndowntolowandcook4-5hours.6.Addpeasforlast30minutesofcooking.
7.Removebayleafbeforeserving.
——PERSERVING——•280calories(70caloriesfromfat)•8gtotalfat(3gsaturated,1gtrans)•65mgcholesterol•580mgsodium•27gtotalcarbohydrate(6gfiber,5gsugar)•25gprotein•80%DVvitaminA•20%DVvitaminC•4%DVcalcium•20%DViron
Tip:Forincreasedflavor,youmaywanttodivide½tsp.Mrs.Dashseasoning
amongthelayersofvegetablesinStep3.
ShrimpChowderKristiSee
Weskan,KSKarenWaggoner
Joplin,MO
Makes8servingsPrep.Time:20-25minutesCookingTime:3¼-4¼hoursIdealslow-cookersize:5-or6-qt.
1lb.redpotatoescubed2½cupsfat-free,reduced-sodiumchickenbroth3celeryribs,chopped8greenonions,chopped1½lbs.medium-sizedshrimp,uncooked,peeled,anddeveined½cupsweet
redbellpeppers,chopped
1½cupsfat-freemilk¼cupall-purposeflour½cupfat-freeevaporatedmilk2Tbsp.freshparsley,minced½tsp.paprika½tsp.Worcestershiresauce⅛tsp.cayennepepper⅛tsp.blackpepper
1.Combinepotatoes,broth,celery,onions,andredbellpeppersinslowcooker.
2.Cover.Cookonlow3-4hours,oruntilvegetablesaredonetoyourliking.3.Stirin1½cupsmilkandgentlymashvegetableswithpotatomasher.Leave
somesmallchunksofpotato.4.Stirinshrimp.5.Combineflourandevaporatedmilk.Mixuntilsmooth.Graduallystirinto
soupmixture.6.Cookandstiruncoveredonhighuntilthickened.
——PERSERVING——•230calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•130mgcholesterol•240mgsodium•28gtotalcarbohydrate(4gfiber,12gsugar)•25gprotein•15%DVvitaminA•30%DVvitaminC•20%DVcalcium•20%DViron
Tip:Thischowderisevenbetterthenextdayaftertheflavorshavemelded
overnight.
CornandShrimpChowderNaomiE.FastHesston,KS
Makes6servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:3½-qt.
3slicesleanturkeybacon,diced
1cupchoppedonions
2cupsdiced,unpeeledredpotatoes210-oz.pkgs.frozencorn1tsp.Worcestershiresauce½tsp.paprika½tsp.salt⅛tsp.blackpepper
2cupswater
2Tbsp.butter26-oz.cansshrimp,drained12-oz.canfat-freeevaporatedmilkchoppedchives
1.Brownbaconinnonstickskilletuntillightlycrisp.Addonionstodrippingsandsautéuntiltransparent.Usingslottedspoon,transferbaconandonionstoslowcooker.
2.Addremainingingredientstocookerexceptshrimp,milk,andchives.3.Cover.Cookonlow3-4hours,addingshrimp,milk,andchives30minutes
beforeendofcookingtime.
——PERSERVING——
•310calories(70caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•115mgcholesterol•480mgsodium•41gtotalcarbohydrate(4gfiber,11gsugar)•23gprotein•10%DVvitaminA•20%DVvitaminC•25%DVcalcium•15%DViron
Note:Ilearnedtomakethisrecipeina7th-gradehomeeconomicsclass.Itmadean
impressiononmyfatherwholikedseafoodverymuch.Therecipecallsonlyforcannedshrimp,butIoftenincreaseitstasteappealwithextracookedshrimp.
CreamySalmonChowderDianeShetlerHydePark,MA
Makes5servingsPrep.Time:15-20minutesCookingTime:3¾-8¼hours
Idealslow-cookersize:3½-qt.
2cupsfat-freechickenbroth
2cupswater
10-oz.pkg.frozencorn1cupcelery,chopped½cuponions,chopped¾cupdrywheatberries8-oz.pkg.fat-freecreamcheese,cutintocubes16-oz.cansalmon,drained,
skinandbonesremoved,andfishcoarselyflaked1Tbsp.dillweed
1.Combinechickenbroth,water,corn,celery,onions,andwheatberriesinslowcooker.
2.Cover.Cookonlow6-8hoursoronhigh3½-4hours.3.Turncookertohigh.Addcheese,stirringuntilmelted.4.Stirinsalmonanddill.5.Cover.Cook10minuteslonger.
——PERSERVING——•350calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•40mgcholesterol•790mgsodium•42gtotalcarbohydrate(6gfiber,3gsugar)•34gprotein•10%DVvitaminA•10%DVvitaminC•35%DVcalcium•15%DViron
VegetableSalmonChowderEstherJ.Yoder
Hartville,OH
Makes8servingsPrep.Time:25-30minutesCookingTime:3-4hoursIdealslow-cookersize:3½-qt.
1½cupspotatoes,cubed1cupcelery,diced½cuponions,diced2Tbsp.freshparsley,or1Tbsp.driedparsley½tsp.salt¼tsp.blackpepperwatertocover16-oz.canpinksalmon
4cupsskimmilk
2tsp.lemonjuice2Tbsp.redbellpeppers,finelycut2Tbsp.carrots,finelyshredded½cupinstantpotatoes
1.Combinecubedpotatoes,celery,onions,parsley,salt,pepper,andwatertocoverinslowcooker.
2.Cookonhigh2-3hours,oruntilsoft.Addabitmorewaterifneeded.3.Addsalmon,milk,lemonjuice,redpeppers,carrots,andinstantpotatoes.4.Heat1hourmoreuntilveryhot.
——PERSERVING——•140calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•30mgcholesterol•115mgsodium•15gtotalcarbohydrate(1gfiber,7gsugar)•16gprotein•10%DVvitaminA•10%DVvitaminC
•15%DVcalcium•4%DViron
Variations:1.Ifyouenjoygarlic,addatablespoonortwoofit,minced,toStep1.2.Ifyoulikeathickerchowder,andyourdietallows,increasetheinstant
potatoesinStep3to¾-1cup.
SmokedSalmonCornChowderSandraHaverstrawHummelstown,PA
Makes8-10servingsPrep.Time:30minutesCookingTime:3½-4½hoursIdealslowcookersize:5-or6-qt.
1largeonion,chopped½cupchoppedcelery⅓cupchoppedredbellpepper2tsp.butter3cupspeeled,cubedpotatoes,cooked2cupslow-sodium,fat-freechickenbroth15-oz.cancreamedcorn16-oz.bagfrozencorn½tsp.groundblackpepper2tsp.drieddillweed2oz.smokedsalmon,chopped1cupfat-freemilk
1cupshreddedlow-fatcheddarcheese
½tsp.hotpeppersauce,optional1cupfat-freesourcream,optional
1.Inmediumskillet,sautéonion,celery,andredbellpepperinbutteruntilsoft.
2.Mixsautéedvegetables,cookedpotatoes,chickenbroth,creamedcorn,frozencorn,pepper,dill,andsmokedsalmoninslowcooker.
3.Cover.Cookonlow3-4hours.4.Addmilkandcheese,andhotpeppersauceandsourcreamifyouwish,to
Chowderinslowcooker.5.Coverandcontinuecooking25-30minutes,oruntilcheesehasmeltedand
chowderisfullyheated.
——PERSERVING——•180calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•220mgsodium•30gtotalcarbohydrate(3gfiber,6gsugar)•10gprotein•10%DVvitaminA•25%DVvitaminC•10%DVcalcium•4%DViron
Ifyourrecipeturnsouttohavetoomuchliquid,removethecoverandusetheHighsettingforabout45minutes.
EstherPorter,Minneapolis,MN
ManhattanClamChowderJoyceSlaymakerStrasburg,PA
LouiseStackhouse
Benton,PA
Makes8servingsPrep.Time:30minutesCookingTime:4-5hoursIdealslow-cookersize:3½-qt.
¼lb.leanturkeybacon,dicedandbrowned1largeonion,chopped2carrots,thinlysliced3ribscelery,sliced1Tbsp.driedparsleyflakes1-lb.12-oz.canlow-sodiumtomatoes½tsp.salt2wholepeppercorns
1bayleaf
1½tsp.driedcrushedthyme3medium-sizedpotatoes,cubed38-oz.cansclamswithliquid
1.Combineallingredients,exceptclams,inslowcooker.2.Cover.Cookonlow4-5hours,oruntilvegetablesaredonetoyourliking.3.Twentyminutesbeforeendofcookingtime,stirinclams
——PERSERVING——•260calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•70mgcholesterol•710mgsodium•27gtotalcarbohydrate(4gfiber,5gsugar)•27gprotein•80%DVvitaminA•40%DVvitaminC•20%DVcalcium•100%DViron
TastyClamChowderJeanH.RobinsonCinnaminson,NJ
Makes8servingsPrep.Time:30minutesCookingTime:2½hoursIdealslow-cookersize:5-qt.
21-lb.canslow-fat,low-sodiumchickenbroth3largepotatoes,peeledanddicedfinely
2largeonions,choppedfinely1-lb.cancreamedcorn1carrot,choppedfinely1dozenlittleneckclams,or36-oz.cansmincedclams
2cupslow-fatmilk
¼tsp.blackpepper¼tsp.salt2Tbsp.freshparsley,chopped6slicesbacon,wellcooked,drainedandcrumbled,optional
1.Pourbrothintoslowcooker.2.Addpotatoes,onions,creamedcorn,andcarrot.3.Cover.Cookonhigh1hour.Stir.Cookonhighanotherhour.4.Usingapotatomasher,mashpotatoescoarselytothickensoup.5.Addclams,milk,blackpepper,salt,andparsley.6.Cover.Cookonhigh20minutes.7.Garnishwithcrumbledbacon,ifdesired.
——PERSERVING——•210calories(30caloriesfromfat)•3.5gtotalfat(1.5gsaturated,0gtrans)
•15mgcholesterol•660mgsodium•33gtotalcarbohydrate(3gfiber,8gsugar)•14gprotein•40%DVvitaminA•20%DVvitaminC•10%DVcalcium•15%DViron
Variation:Ifyourdietpermits,youmaywanttoincreasethesaltto½tsp.
Hot&SourSoupJudyGovotsosFrederick,MD
Makes4servingsPrep.Time:20minutesCookingTime:4½-6hoursIdealslow-cookersize:3½-qt.
4cupsfat-free,low-sodiumchickenbroth8-oz.canslicedbambooshoots,drained1carrot,julienned8-oz.canwaterchestnuts,drainedandsliced3Tbsp.quick-cookingtapioca6-oz.canslicedmushrooms,drained1Tbsp.vinegar,orricewinevinegar1Tbsp.lightsoysauce1tsp.sugar¼tsp.blackpepper¼-½tsp.redpepperflakes,accordingtoyourtastepreference8-oz.pkg.
frozen,peeled,anddeveinedshrimp,optional4ozs.firmtofu,drainedandcubed1egg,beaten
1.Combineallingredients,exceptshrimp,tofu,andegginslowcooker.2.Cover.Cookonlow3¾-5hours.3.Addshrimpandtofu.4.Cover.Cook45-60minutes.5.Poureggintothesoupinathinstream.Stirthesoupgentlyuntiltheegg
formsfineshredsinsteadofclumps.
——PERSERVING——•240calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•135mgcholesterol•600mgsodium•24gtotalcarbohydrate(4gfiber,4gsugar)•26gprotein•80%DVvitaminA•0%DVvitaminC•25%DVcalcium•30%DViron
Variation:Youmaywanttostirin½tsp.garlicsalt,ifyourdietpermits,inStep1.
EggDropSoupShirleyUnternahrerHinh
Wayland,IA
Makes8servingsPrep.Time:30minutesCookingTime:1hourIdealslow-cookersize:3½-qt.
214½-oz.cansfat-free,low-sodiumchickenbroth1qt.water2Tbsp.fishsauce¼tsp.salt
4Tbsp.cornstarch
1cupcoldwater
2eggs,beaten
1choppedgreenonion
¼tsp.blackpepper
1.Combinebrothandwaterinlargesaucepan.2.Addfishsauceandsalt.Bringtoboil.3.Mixcornstarchintocoldwateruntilsmooth.Addtosoup.Bringtoboil
whilestirring.Removefromheat.4.Pourbeateneggsintothickenedbroth,butdonotstir.Instead,pullfork
throughsoupwith2strokes.5.Transfertoslowcooker.Addgreenonionsandpepperandpullthrough
soupwithfork.6.Cover.Cookonlow1hour.Keepwarmincooker.7.Eatplainorwithrice.
——PERSERVING——•50calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•45mgcholesterol•510mgsodium•5gtotalcarbohydrate(0gfiber,1gsugar)•4gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•6%DViron
Note:Onedaywhenthekidsweresledding,Isurprisedthemwithsomethingother
thanhotcocoawhentheycamein.“Mmmmm,”wasallIheard,and,“Thistastesgreat!”“You’rethebest,Mom!”TheyfinishedalltheeggdropsoupandwonderedifI’dmakemore.
GreekLentilSoupAndreaCunningham
Arlington,KS
Makes8servingsPrep.Time:15-20minutesCookingTime:6½-8½hoursIdealslow-cookersize:3½-qt.
1½cupsdriedlentils1½qts.water1medium-sizedonion,chopped1carrot,peeledandgrated1ribcelery,chopped3Tbsp.oliveoil
1bayleaf
2clovesgarlic,minced1tsp.salt½tsp.driedoregano
1cubelow-sodiumbeefbouillon
½cuptomatosauce3Tbsp.redwinevinegar
1.Placelentilsandwaterinslowcooker.2.Inlargeskillet,sautéonion,carrot,andceleryinoiluntillimpandglazed.
Addtoslowcooker.3.Addbayleaf,garlic,salt,oregano,andbouilloncubetocooker.4.Cover.Cookonlow6-8hours.5.Addtomatosauceandvinegar.Stirwell.6.Cover.Cookonhigh30minutestoblendflavors.Removebayleafbefore
serving.
——PERSERVING——•180calories(50caloriesfromfat)•6gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•470mgsodium•25gtotalcarbohydrate(9gfiber,4gsugar)•10gprotein•20%DVvitaminA•0%DVvitaminC•4%DVcalcium•20%DViron
Variations:Ifyoupreferalittlemorezing,youmaywanttoincreasethedriedoreganoto
1tsp.andadd½-1tsp.groundcumininStep3.
SweetPotatoLentilStewMrs.CarolynBaer
Conrath,WI
Makes6servingsPrep.Time:30minutesCooking5-6hoursIdealslow-cookersize:4-qt.
4cupsfat-freevegetablebroth
3cups(about1¼lbs.)sweetpotatoes,peeledandcubed1½cupslentils,rinsed
3medium-sizedcarrots,cutinto½"pieces1medium-sizedonion,chopped4garliccloves,minced½tsp.groundcumin¼tsp.groundginger¼tsp.cayennepepper¼cupmincedfreshcilantroorparsley¼tsp.salt
1.Combinefirstnineingredientsinslowcooker.2.Cookonlow5-6hoursorjustuntilvegetablesaretender.3.Stirincilantroandsaltjustbeforeserving.
——PERSERVING——•280calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•580mgsodium•54gtotalcarbohydrate(19gfiber,12gsugar)•16gprotein•300%DVvitaminA•25%DVvitaminC•8%DVcalcium•30%DViron
Variations:Foraddedflavor,youmaywanttoincreasecuminto¾-1tsp.andgingerto½
tsp.Andifyourdietallows,youmayalsostirin⅓cupraisins,¼cupchoppednuts,and¼cupgratedcoconutjustbeforeserving.
Lentil-TomatoStewMarciBaumAnnville,PA
Makes8servingsPrep.Time:20minutesCookingTime:4-12hoursIdealslow-cookersize:6-qt.
3cupswater
28-oz.canlow-sodiumpeeledItaliantomatoes,undrained6-oz.canlow-sodiumtomatopaste
½cupdryredwine¾tsp.driedbasil¾tsp.driedthyme½tsp.crushedredpepper1lb.driedlentils,rinsedanddrainedwithanystonesremoved1largeonion,
chopped4medium-sizedcarrots,cutin½"rounds4medium-sizedceleryribs,cutinto½"slices3garliccloves,minced1tsp.saltfreshbasilorparsley,chopped,forgarnish1.Combinewater,tomatoeswith
juice,tomatopaste,redwine,basil,thyme,andcrushedredpepperinslowcooker.2.Break-uptomatoeswithawoodenspoonandstirtoblendthemandthe
pasteintothemixture.3.Addlentils,onion,carrots,celery,andgarlic.4.Cover.Cookonlow10-12hoursoronhigh4-5hours.5.Stirinsalt.6.Serveinbowlssprinkledwithchoppedbasilorparsley.
——PERSERVING——•250calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•530mgsodium•44gtotalcarbohydrate(16gfiber,7gsugar)•17gprotein
•20%DVvitaminA•20%DVvitaminC•8%DVcalcium•40%DViron
LentilSoupwithHamRhondaL.BurgoonCollingswood,NJ
Makes8servingsPrep.Time:30minutesCookingTime:7-9hoursIdealslow-cookersize:4-qt.
1cuponions,chopped3clovesgarlic,minced5cupsfat-free,low-sodiumchickenbroth
1cupdriedlentils
½cupcarrots,chopped
2bayleaves
3cupsSwisschard,chopped1½cupspotatoes,chopped1cupham,chopped14½-oz.canlow-sodiumdicedtomatoes1tsp.driedbasil½tsp.driedthyme½tsp.blackpepper3Tbsp.freshparsley,chopped
1.Combineallingredientsexceptfreshparsleyinslowcooker.2.Cover.Cookonlow7-9hours.3.Stirinfreshparsleyandserve.
——PERSERVING——•200calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•290mgsodium•25gtotalcarbohydrate(10gfiber,5gsugar)•17gprotein•50%DVvitaminA•20%DVvitaminC•8%DVcalcium•25%DViron
“Mom’sFavorite”VegetableSoupWendyMcPhillips
Wichita,KS
Makes5servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
½cupdrypearlbarley14½-oz.canlow-sodiumdicedtomatoes1cupfrozencorn
1cupfrozenpeas
4carrots,peeledandsliced
1cupfrozengreenbeans
watertocover
5cubeslow-sodiumbeefbouillon
5cubeslow-sodiumchickenbouillon
½tsp.salt½tsp.blackpepper½tsp.driedbasil1tsp.freshthyme½tsp.freshdill1tsp.freshparsley
1.Combineallingredientsinslowcooker,exceptfreshherbs.2.Cover.Cookonlow6-8hours,oruntilbarleyandvegetablesaretender.3.Justbeforeserving,stirinfreshthyme,dill,andparsley.
——PERSERVING——•190calories(10caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•2340mgsodium•40gtotalcarbohydrate(9gfiber,10gsugar)•7gprotein•200%DVvitaminA•20%DVvitaminC•10%DVcalcium•10%DViron
VegetableMinestrone
MarciaS.MyerManheim,PA
Makes12servingsPrep.Time:20minutesCookingTime:6¼-8¼hoursIdealslow-cookersize:5-qt.
4cupslow-fat,low-sodiumchickenbroth
4cupslow-sodiumtomatojuice
1Tbsp.driedbasil1tsp.salt½tsp.driedoregano¼tsp.blackpepper2medium-sizedcarrots,sliced2ribscelery,chopped1medium-sizedonion,chopped1cupfreshmushrooms,sliced2clovesgarlic,crushed28-oz.canlow-sodiumdicedtomatoes1½cupsuncookedrotinipasta
1.Combineallingredientsexceptpastainslowcooker.2.Cover.Cookonlow6-8hours.3.Addpasta.4.Cover.Cookonhigh15-20minutes.
——PERSERVING——•70calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•520mgsodium•13gtotalcarbohydrate(3gfiber,6gsugar)•5gprotein•50%DVvitaminA
•20%DVvitaminC•8%DVcalcium•10%DViron
Variations:1.Sprinkleeachservingwithfat-freeParmesancheeseifyoulike.2.Ifyourdietallows,youmaywanttoincreasethesaltto2tsp.
NaturallyColorfulVegetableSoupDarlaSathreBaxter,MN
Makes8servingsPrep.Time:20-30minutesCookingTime:4-6hoursIdealslowcookersize:4-qt.
15-oz.canlow-sodiumwhole-kernelcorn,undrained16-oz.cankidneybeans,undrained
14½-oz.canlow-sodiumdicedtomatoeswithjuice15-oz.canlow-sodiumtomatosauce
½lb.babycarrots,halvedlengthwise1onion,chopped6clovesgarlic,thinlysliced2tsp.Italianseasoning1tsp.driedmarjoram1tsp.driedbasil
2cupsfrozenpeas
1.Putallingredientsexceptpeasintoslowcooker.Stirwell.2.Cover.Cookonhigh1-2hours.Thencookonlow3-4hours,oruntil
carrotsandonionsareastenderasyoulikethem.3.Twentyminutesbeforeendofcookingtimestirinpeas.
——PERSERVING——•180calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•290mgsodium•36gtotalcarbohydrate(8gfiber,11gsugar)•8gprotein•110%DVvitaminA•35%DVvitaminC•8%DVcalcium•15%DViron
AdirondackSoupJoanneKennedyPlattsburgh,NY
Makes12servingsPrep.Time:20-30minutesCookingTime:7hoursIdealslow-cookersize:6-qt.
2qts.low-sodiumstewedtomatoes31-lb.canslow-sodiumvegetablebroth
3cupswater
5largecarrots,chopped1largeonion,chopped4celeryribs,chopped2tsp.driedbasil1tsp.driedparsley1tsp.blackpepper
2dashesTabascosauce
3cupsfrozenmixedvegetables,thawed
1.Combineallingredientsexceptfrozenvegetablesinslowcooker.2.Cover.Cook6hoursonlow.3.Addvegetables.4.Cover.Cook1hourmoreonlow.
——PERSERVING——•110calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•450mgsodium•24gtotalcarbohydrate(7gfiber,13gsugar)•4gprotein•150%DVvitaminA•20%DVvitaminC•10%DVcalcium•15%DViron
TomatoGreenBeanSoupColleenHeatwole
Burton,MI
Makes8servingsPrep.Time:30minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
1cuponions,chopped1cupcarrots,chopped6cupslow-fat,reduced-sodiumchickenbroth1lb.freshgreenbeans,cutin1"pieces1clovegarlic,minced3cupsfreshtomatoes,diced1tsp.driedbasil½tsp.salt¼tsp.blackpepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow6-8hours.
——PERSERVING——•70calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•290mgsodium•10gtotalcarbohydrate(4gfiber,6gsugar)•6gprotein•80%DVvitaminA•10%DVvitaminC•6%DVcalcium•10%DViron
Tips:Thisrecipeisbestwithfreshgreenbeansandtomatoes,butiftheyarenotin
seasonyoumayusecannedtomatoesandcannedorfrozengreenbeans—or
corn.Remember,ofcourse,thatcannedvegetablesarelikelytoincludesalt.
Quick-to-MixVegetableSoupCyndieMarraraPortMatilda,PA
Makes4servingsPrep.Time:10minutesCookingTime:3-6hoursIdealslow-cookersize:2-qt.
2cupsfrozenvegetablesofyourchoice,thawed¾cupfat-free,low-sodiumbeefgravy
16-oz.candicedtomatoes¼cupdryredwine½cupdicedonions1tsp.garlic,crushed¼tsp.blackpepper½cupwater
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh3hoursoronlow5-6hours.
——PERSERVING——•130calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•600mgsodium•26gtotalcarbohydrate(6gfiber,4gsugar)•5gprotein•80%DVvitaminA•10%DVvitaminC•10%DVcalcium•8%DViron
Variation:Ifyourdietpermits,youmaywanttoadd¼-½tsp.salttoStep1.
Quick&HealthyVegetableSoupDawnDayWestminster,CA
Makes8servingsPrep.Time:20minutesCookingTime:4-7hoursIdealslow-cookersize:4-qt.
4cupsvegetable,orchicken,broth
1cupfrozencorn
½cupcarrots,chopped½cupgreenbeans12-oz.canchoppedtomatoes½cuponions,chopped2clovesgarlic,minced½tsp.driedthyme½tsp.driedbasil¼tsp.lemonpepper1cupzucchini,cubed1cupbroccoli,chopped½cupfrozenpeas
1.Combineallingredientsexceptzucchini,broccoli,andpeasinslowcooker.2.Cover.Cookonlow6hoursoronhigh3hours.3.Stirinzucchiniandbroccoli.Cookanadditional45minutesonhigh.4.Stirinpeas.Cookanadditional15minutesonhigh.
——PERSERVING——•70calories(0caloriesfromfat)
•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•470mgsodium•14gtotalcarbohydrate(3gfiber,6gsugar)•3gprotein•80%DVvitaminA•20%DVvitaminC•6%DVcalcium•6%DViron
FreshTomatoSoupRebeccaLeichtyHarrisonburg,VA
Makes6servingsPrep.Time:20-25minutesCookingTime:3-4hoursIdealslow-cookersize:3½-or4-qt.
5cupsripetomatoes,diced(yourchoiceaboutwhetherornottopeelthem)1Tbsp.tomatopaste
4cupssalt-freechickenbroth
1carrot,grated1onion,minced1Tbsp.garlic,minced1tsp.driedbasilpeppertotaste2Tbsp.lemonjuice
1bayleaf
1.Combineallingredientsinaslowcooker.2.Cookonlowfor3-4hours.Stironcewhilecooking.3.Removebayleafbeforeserving.
——PERSERVING——•80calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•135mgsodium•14gtotalcarbohydrate(3gfiber,7gsugar)•6gprotein•40%DVvitaminA•40%DVvitaminC•4%DVcalcium•15%DViron
Variation:Tothickenthesoupslightly,andifyourdietallows,youmaywanttoadda
full6-oz.canoftomatopasteinsteadofjust1Tbsp.
MexicanTomato-CornSoupJeanneHeyerly
Chenoa,IL
Makes8servingsPrep.Time:25minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
1medium-sizedonion,diced1medium-sizedgreenbellpepper,diced1clovegarlic,minced1cupcarrots,diced14½-oz.canlow-sodiumdicedItaliantomatoes
2½cupslow-sodiumtomatojuice1qt.low-fat,low-sodiumchickenbroth3cupscorn,frozenandthawed,orcanned4-oz.canchoppedchilies,
undrained1tsp.chilipowder1½tsp.groundcumindashcayennepowder
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow4-5hours.
——PERSERVING——•100calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•115mgsodium•20gtotalcarbohydrate(4gfiber,9gsugar)•6gprotein•50%DVvitaminA•30%DVvitaminC•4%DVcalcium•10%DViron
Tips:Garnishindividualservingswithcilantroleaves,cornortortillachips,and/or
low-fatshreddedsharpcheddarcheese,ifyourdietpermits.
FreshorFrozenCornChowderJanieSteeleMoore,OK
Makes7servingsPrep.Time:30-35minutesCookingTime:5¼-6½hoursIdealslow-cookersize:3½-or4-qt.
4largeearsofcorn,cutoffcob,or1-lb.bagfrozenwhole-kernelcorn,thawed1largeonion,chopped
1celeryrib,chopped1Tbsp.butter1½cupspotatoes,cubed
1cupwater
2tsp.chickenbouillongranules¼tsp.driedthyme¼tsp.pepper6Tbsp.flour
3cupsfat-freemilk
1.Combineallingredientsinslowcookerexceptflourandmilk.2.Cookonlow5-6hours,oruntilpotatoesaretender.3.Mixflourandmilkuntilsmooth.Stirintocornchowderslowlyuntil
thickened.Cook15-30minutesmore.
——PERSERVING——•180calories(25caloriesfromfat)•2.5gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•190mgsodium•34gtotalcarbohydrate(3gfiber,10gsugar)•8gprotein•8%DVvitaminA•10%DVvitaminC•15%DVcalcium•6%DViron
Variation:Ifyourdietpermits,youmaywanttoadd½tsp.salttoStep1.
CornChowderMaryRogersWaseca,MN
Makes12servingsPrep.Time:30-35minutesCookingTime:2hoursIdealslow-cookersize:4-qt.
½lb.leanturkeybacon4cupsdicedpotatoes2cupschoppedonions
2cupsfat-freesourcream
1½cupsfat-freemilk210¾-oz.cansfat-free,low-sodiumcreamofchickensoup215¼-oz.cansfat-
free,low-sodiumwhole-kernelcorn,undrained1.Cutbaconinto1"pieces.Cookfor5minutesinlargenonstickskillet,doingitintwobatchessoallthepiecesbrown.2.Addpotatoesandonionsandabitofwatertoskillet.Cook15-20minutes,
untilvegetablesaretender,stirringoccasionally.Drain.Transfertoslowcooker.3.Combinesourcream,milk,chickensoup,andcorn.Placeinslowcooker.4.Cover.Cookonlow2hours.
——PERSERVING——•260calories(70caloriesfromfat)•8totalfat(2.5gsaturated,0gtrans)•25mgcholesterol•840mgsodium•37gtotalcarbohydrate(3gfiber,10gsugar)•11gprotein•2%DVvitaminA•20%DVvitaminC
•15%DVcalcium•10%DViron
Tips:Ifyou’llbegoneformostoftheday,youmaywanttouseadifferent
procedurefromtheoneabove.AfterStep1,placebacon,potatoes,onions,2inchesofwater,the2cansofsoupandthe2cansofcornintotheslowcooker.Cookonlow6-8hours,oruntilthevegetablesaredonetoyourliking.Thirtyminutesbeforeserving,stirinsourcreamandmilkandcontinuecookingonlow.Servewhensoupisheatedthroughandsteaming.
DoubleCornandCheddarChowderMaryannMarkanoWilmington,DE
Makes6servingsPrep.Time:25minutesCookingTime:4½hoursIdealslow-cookersize:4-qt.
1Tbsp.butter1cuponions,chopped2Tbsp.all-purposeflour2½cupsfat-free,reduced-sodiumchickenbroth16-oz.cancreamedcorn
1cupfrozencorn
½cupredbellpeppers,finelychopped½tsp.hotpeppersauce¾cupshredded,reduced-fat,sharpcheddarcheesefreshlygroundpepperto
taste,optional
1.Insaucepanontopofstove,meltbutter.Stirinonionsandsautéuntilwilted.Stirinflour.Whenwellmixed,whiskinchickenbroth.Stirfrequentlyovermediumheatuntilbrothisthickened.
2.Pourintoslowcooker.Mixinremainingingredientsexceptcheeseandpepper.
3.Cookonlow4½hours.Aboutanhourbeforetheendofcookingtime,stirincheeseuntilmeltedandwellblendedandpepper.
——PERSERVING——•200calories(60caloriesfromfat)•7gtotalfat(4gsaturated,0gtrans)
•20mgcholesterol•530mgsodium•25gtotalcarbohydrate(2gfiber,5gsugar)•12gprotein•20%DVvitaminA•20%DVvitaminC•20%DVcalcium•8%DViron
Variation:Youmayalsoaddacupofcookedwhiteorbrownriceduringthelasthourif
youlike.
PotatoCheddar-CheeseSoupMarlaFolkertsHolland,OH
Makes4servingsPrep.Time:25minutesCookingTime:4-9hoursIdealslow-cookersize:4-qt.
6-10potatoes,peeledandcubed½cupfat-free,low-sodiumvegetablebroth
1cupwater
1largeonion,finelychopped½tsp.garlicpowder⅛tsp.whitepepper2cupsfat-freemilk,heated1cupshreddedfat-freesharp,orextrasharp,cheddarcheesepaprika
1.Placepotatoes,broth,water,onions,andgarlicpowderinslowcooker.
2.Cover.Cookonlow7-9hours,oronhigh4-6hours.3.Mashpotatoes,leavingthemabitlumpy.Stirinpepperandmilkalittleata
time.Addcheese.Cookuntilcheesehasmelted,about5minutes.Addmoremilkifyou’dlikeathinnerorcreamiersoup.
4.Garnisheachservingwithpaprika.
——PERSERVING——•510calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•450mgsodium•104gtotalcarbohydrate(12gfiber,12gsugar)•24gprotein•10%DVvitaminA•60%DVvitaminC•50%DVcalcium•25%DViron
CreamCheesePotatoSoupJeanH.RobinsonCinnaminson,NJ
Makes6servingsPrep.Time:20-25minutes
CookingTime:3-4hoursIdealslow-cookersize:3½-qt.
3cupswater
1cupham,diced5medium-sizedpotatoes,dicedfine8-oz.pkg.fat-freecreamcheese,cubedhalfanonion,chopped1tsp.garlicsalt½tsp.blackpepper½tsp.dillweed
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh3-4hours,stirringoccasionally,untilpotatoesareas
softasyoulikethem.3.Turntolowuntilreadytoserve.
——PERSERVING——•220calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•400mgsodium•34gtotalcarbohydrate(4gfiber,2gsugar)•16gprotein•0%DVvitaminA•30%DVvitaminC•10%DVcalcium•10%DViron
CreamofPotatoSoupDalePetersonRapidCity,SD
Makes8servingsPrep.Time:25minutesCookingTime:7-9hoursIdealslow-cookersize:6-or7-qt.
4cupswater
1cupflour
6largepotatoes,peeledandcubed1largeonion,chopped2largecarrots,chopped½cupcelery,diced2leeks,chopped4Tbsp.butter
4chickenbouilloncubes
1Tbsp.fresh,ordried,parsley1Tbsp.fresh,ordried,chives1tsp.garlicpowder
1tsp.lemonpepperseasoning13-oz.canevaporatedskimmilk4ozs.fat-freesourcream8ozs.low-fat,low-sodiumcheesespread
1.Mixflourandwatertogetherinslowcooker.2.Stirinallremainingingredientsexceptevaporatedmilk,sourcream,and
cheesespread.3.Cookonlow7-9hours.4.Addevaporatedmilk,sourcream,andcheesespreadduringlasthour.5.Whencheeseismelted,soupisreadytoeat.
——PERSERVING——•360calories(80caloriesfromfat)•9gtotalfat(5gsaturated,0gtrans)
•30mgcholesterol•810mgsodium•56gtotalcarbohydrate(5gfiber,12gsugar)•17gprotein•80%DVvitaminA•30%DVvitaminC•40%DVcalcium•15%DViron
PotatoSoupColleenHeatwole
Burton,MI
Makes6servingsPrep.Time:20-25minutesCookingTime:3-9hoursIdealslow-cookersize:3½-qt.
6potatoes,peeledandcubed2onions,chopped1medium-sizedcarrot,sliced1ribcelery,sliced4cubeslow-sodiumchicken,orvegetable,bouillon
4cupswater
1Tbsp.parsleyflakes¼tsp.blackpepper½tsp.salt,optional13-oz.canfat-freeevaporatedmilk
1.Combineallingredients,exceptevaporatedmilkinslowcooker.2.Cover.Cookonhigh3-4hoursorlow7-9hours.3.Stirinevaporatedmilkduringlasthour.
——PERSERVING——•240calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•1090mgsodium•50gtotalCarbohydrate(6gfiber,12gsugar)•10gprotein•50%DVvitaminA•40%DVvitaminC•20%DVcalcium•10%DViron
SnowmobileSoupJaneGeigley
HoneyBrook,PA
Makes6servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:4-to6-qt.
⅓lb.95%leangroundbeef1smallonion,chopped5largepotatoes,julienned,skinson16-oz.canlow-sodium,low-fatcreamofmushroomsoup
1soupcanfat-freemilk
1lb.shreddedfat-freecheddarcheese¾tsp.salt¼tsp.pepper
1.Brownbeefinskillet.Stirfrequentlytobreakupclumps.Whenmeatisnolongerpink,drainandplaceinslowcooker.
2.Sautéonionindrippingsinskilletuntilsoftened.3.Stironions,potatoes,soup,milk,cheese,salt,andpepperintomeatinslow
cooker.4.Cover.Cookonhigh3-4hours,oruntilpotatoesareassoftasyoulike
them.
——PERSERVING——•430calories(25caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•1380mgsodium•62gtotalcarbohydrate(5gfiber,6gsugar)•36gprotein•25%DVvitaminA•30%DVvitaminC•80%DVcalcium•8%DViron
SwissCheeseandVeggieSoupSharonMiller
Holmesville,OH
Makes4servingsPrep.Time:15minutesCookingTime:5-6hoursIdealslow-cookersize:3½-qt.
2¼cupsfrozenCalifornia-blendvegetables(broccoli,carrots,andcauliflower),thawed½cuponions,chopped
½cupwater½tsp.chickenbouillongranules
1cupskimmilk
3ozs.shreddedfat-freeSwisscheese
1.Combinevegetables,onions,water,andbouilloninslowcooker.2.Cookonlow5-6hours,oruntilvegetablesaretender.3.Pourallingredientsintoblenderorfoodprocessor.Addmilk.Processuntil
smooth,orchunkysmooth,whicheveryouprefer.4.Serve,toppedwithshreddedcheese.
——PERSERVING——•100calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•290mgsodium•11gtotalcarbohydrate(3gfiber,8gsugar)•11gprotein•40%DVvitaminA•30%DVvitaminC•40%DVcalcium•4%DViron
Variation:Ifyouwant,andyourdietpermits,youmayliketoadd½tsp.salttoStep1.
BroccoliSoupBettyB.Dennison
GroveCity,PA
Makes5servingsPrep.Time:15-20minutesCookingTime:1½-2½hoursIdealslow-cookersize:4-qt.
2-3lbs.freshbroccoli1Tbsp.butterwatertocover
2cupsskimmilk
½cupVelveetaLightcheese,cutintosmallcubes1.Chopbroccoli.Removeanytoughstalksanddiscard.2.Placechoppedbroccoli,butter,andwatertocoverinslowcooker.3.Cover.Cookonhigh1-2hours.4.Addskimmilk.Cookanadditional15minutes.5.Stirin½cupVelveetaLightcheeseandcontinuecookinguntilcheeseis
meltedintosoup.
——PERSERVING——•160calories(35caloriesfromfat)•4gtotalfat(2gsaturated,1gtrans)•10mgcholesterol•490mgsodium•22gtotalcarbohydrate(8gfiber,12gsugar)•16gprotein•100%DVvitaminA•200%DVvitaminC•40%DVcalcium•15%DViron
CreamofBroccoliandMushroomSoupLeonaMiller
Millersburg,OH
Makes12servingsPrep.Time:20minutesCookingTime:3½-8hoursIdealslow-cookersize:5-or6-qt.
8ozs.freshmushrooms,sliced2lbs.freshbroccoli
310¾-oz.cans98%fat-freecreamofbroccolisoup½tsp.driedthymeleaves,crushed,optional
3bayleaves,optional
1pintfat-freehalf-and-half
4ozs.extra-leansmokedham,chopped¼tsp.blackpepper
1.Combineallingredientsinslowcooker.2.Cookonlow4-5hoursoronhigh2-3hours.3.Removebayleavesbeforeserving.
——PERSERVING——•110calories(25caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•580mgsodium•16gtotalcarbohydrate(3gfiber,6gsugar)•7gprotein•30%DVvitaminA•40%DVvitaminC•10%DVcalcium•6%DViron
BroccoliandCauliflowerSoupWafiBrandtManheim,PA
Makes6servingsPrep.Time:30minutesCookingTime:2¼-2½hoursIdealslowcookersize:3-qt.
16-oz.bagfrozenbroccoliandcauliflower,thawed1½Tbsp.butter½Tbsp.driedonion2cupswater
2low-sodiumchickenbouilloncubes
4Tbsp.flour2cupsfat-freemilk,divided½tsp.Worcestershiresauce½tsp.salt
1cupgratedfat-freecheddarcheese
choppedchives
parsley
1.Putbroccoliandcauliflower,butter,onion,water,andbouilloncubesinslowcooker.
2.Cover.Cookonhigh2hours.3.Whenbroccoliandcaulifloweraresoft,mixflourand1cupmilktogetherin
ajarwithatight-fittinglid.Coverjarandshakevigorouslyuntilflourdissolvesandmixtureissmooth.
4.Pourmilkmixtureintovegetablesandstir.Thesoupwillsoonthicken.5.ThenstirinWorcestershiresauce,salt,andcheese.6.Whencheeseismelted,stirinlastcupofmilk.Allowtoheatthroughbefore
serving,about15-30minutes.7.Sprinklechivesandparsleyovertopofeachindividualservingbowl.
——PERSERVING——•130calories(30caloriesfromfat)•3gtotalfat(2gsaturated,0gtrans)•15mgcholesterol•480mgsodium•13gtotalcarbohydrate(2gfiber,6gsugar)
•10gprotein•10%DVvitaminA•40%DVvitaminC•30%DVcalcium•4%DViron
Broccoli,Potato,andCheeseSoupRuthShankGridley,IL
Makes6servingsPrep.Time:20-25minutesCookingTime:3-4hoursIdealslow-cookersize:3-qt.
2cupscubedordicedpotatoes3Tbsp.choppedonions10-oz.pkg.frozenbroccolicuts,thawed2Tbsp.butter,melted1Tbsp.flour
1cupcubedVelveetaLightcheese
½tsp.salt¼tsp.blackpepper5½cupsfat-freemilk
1.Cookpotatoesandonionsinboilingwaterinsaucepanuntilpotatoesarecrisp-tender.Drain.Placeinslowcooker.
2.Addremainingingredients.Stirtogether.3.Cover.Cookonlow3-4hours.
——PERSERVING——•230calories(70caloriesfromfat)•7gtotalfat(4.5gsaturated,1gtrans)•25mgcholesterol
•780mgsodium•27gtotalcarbohydrate(3gfiber,15gsugar)•16gprotein•10%DVvitaminA•25%DVvitaminC•40%DVcalcium•6%DViron
Variation:Ifyoupreferathickersoup,andyourdietallows,youmaywanttoincrease
theflourto3Tbsp.
CarrotGingerSoupJeanHarrisRobinson
Pemberton,NJ
Makes8-10servingsPrep.Time:30minutesCookingTime:3¼-4¼hoursIdealslowcookersize:4-qt.
1Tbsp.oliveoil3lbs.carrots,peeledandthinlysliced2Tbsp.choppedgingerroot2Tbsp.mincedgreenonion3ribscelery,chopped49½-oz.canlow-sodium,fat-freechickenbroth1tsp.koshersalt1tsp.groundpepper2Tbsp.honey
1cupfat-freehalf-and-half
1.Pouroliveoilintoslowcooker.Swirltocoverbottomofcooker.2.Addcarrots,ginger,onion,andcelery.
3.Pourinbroth.Addsalt,pepper,andhoney.Stirtomixallingredientswell.4.Cover.Cookonhigh3-4hours,oruntilcarrotsaresoft.5.Pulsewithanimmersionblendertopurée.6.Stirinhalf-and-half.HeatSoup15-20minutesuntilheatedthrough,but
don’tletitboil.Serveimmediately.
——PERSERVING——•110calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•380mgsodium•20gtotalcarbohydrate(4gfiber,11gsugar)•3gprotein•460%DVvitaminA•15%DVvitaminC•8%DVcalcium•4%DViron
Note:IwasfirstintroducedtothisSoupatoneofmyquiltguild’sregularmeetings.
Eventheprofessedcarrot-haterslovedit.
Barley-MushroomSoupJanieSteeleMoore,OK
Makes8servingsPrep.Time:25-30minutesCookingTime:7-8hoursIdealslow-cookersize:5-qt.
6cupsfreshmushrooms,sliced2largeonions,chopped3clovesgarlic,minced1cupcelery,chopped1cupcarrots,chopped5cupswater,divided¼cupdryquick-cookingpearlbarley
4cupslow-sodiumbeefbroth
4tsp.Worcestershiresauce1-1½tsp.salt,optional1½tsp.driedbasil1½tsp.driedparsleyflakes1tsp.dillweed1½tsp.driedoregano½tsp.salt-freeseasoningblend½tsp.driedthyme½tsp.garlicpowder
1.Combineallingredientsinslowcooker.2.Cookonlow4-5hours,oruntilvegetablesandbarleyaredonetoyour
liking.
——PERSERVING——
•320calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•310mgsodium•69gtotalcarbohydrate(14gfiber,5gsugar)•12gprotein•30%DVvitaminA•2%DVvitaminC•6%DVcalcium•20%DViron
BarleyCabbageSoupBettyK.DrescherQuakertown,PA
Makes8servingsPrep.Time:20minutesCookingTime:4-10hoursIdealslow-cookersize:3½-or4-qt.
¼cupdrypearlbarley6cupsfat-free,low-sodiummeat,orvegetable,broth1cuponions,chopped3-4cupsgreencabbage,finelychopped¼cupfreshparsley,chopped½tsp.celerysalt½tsp.salt⅛tsp.blackpepper1Tbsp.minutetapioca
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow8-10hoursoronhigh4-5hours.
——PERSERVING——•60calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)
•0mgcholesterol•300mgsodium•10gtotalcarbohydrate(2gfiber,2gsugar)•5gprotein•0%DVvitaminA•10%DVvitaminC•2%DVcalcium•4%DViron
CabbageSausageSoupKarenWaggoner
Joplin,MO
Makes8servingsPrep.Time:20-25minutesCookingTime:5¼-6¼hoursIdealslow-cookersize:5-qt.
4cupslow-fat,low-sodiumchickenbroth1medium-sizedheadofcabbage,chopped2medium-sizedonions,chopped½lb.fullycookedsmokedturkeysausage,halvedlengthwiseandsliced½cup
all-purposeflour¼tsp.blackpepper
1cupskimmilk
1.Combinechickenbroth,cabbage,onions,andsausageinslowcooker.2.Cover.Cookonhigh5-6hours,oruntilcabbageistender.3.Mixflourandblackpepperinbowl.4.Graduallyaddmilk,stirringuntilsmooth.5.Graduallystirintohotsoup.6.Cook,stirringoccasionallyforabout15minutes,untilsoupisthickened.
Serve.
——PERSERVING——•210calories(100caloriesfromfat)•11gtotalfat(4gsaturated,0gtrans)•20mgcholesterol•790mgsodium•17gtotalcarbohydrate(3gfiber,7gsugar)•11gprotein•4%DVvitaminA•30%DVvitaminC•10%DVcalcium•15%DViron
CabbageVeggieSoupJudyGovotsosFrederick,MD
Makes8servingsPrep.Time:25minutesCookingTime:2¾-7hoursIdealslow-cookersize:5-qt.
1cupcarrots,sliced1cuponions,diced4garliccloves,chopped
6cupsfat-freelow-sodiumchickenbroth
3-4cupsshreddedcabbage(orcoleslowmixready-cut)1cupgreenbeans,fresh,canned,orfrozenandthawed2Tbsp.tomatopaste
1-1½tsp.driedbasil¼-½tsp.driedoregano½tsp.salt1verysmallzucchini,diced1verysmallyellowsquash,diced
1.Combineallingredientsinslowcooker,exceptzucchiniandsquash.2.Cover.Cookonlow5-6hoursoronhigh2-3hours.3.Addzucchiniandsquash.4.Cover.Cookonlow45minutesto1hour.
——PERSERVING——•60calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•290mgsodium•8gtotalcarbohydrate(3gfiber,4gsugar)•6gprotein•80%DVvitaminA•20%DVvitaminC•6%DVcalcium•10%DViron
SausageWhiteBeanSoupChristieAnneDetamore-Hunsberger
Harrisonburg,VA
Makes8servingsPrep.Time:30-45minutesCookingTime:3hoursIdealslow-cookersize:4-qt.
⅓lb.Italianturkeysausage,sweetorhot,cutin½"-thickslices½cupwater,ormore1largeonion,diced
2clovesgarlic,minced5carrots,grated3stalkscelery,chopped2-2½qts.low-sodium,fat-freechickenbroth3-4tsp.low-sodiumchickenbouillongranules1tsp.vegetableseasoning
blend,yourchoice,butwithoutsalt½tsp.driedoregano¼tsp.pepper
315-oz.canswhitebeans,rinsedanddrained3cupsfrozenspinach,thawed2Tbsp.parsley
1.Brownsausageinskilletin½cupwaterovermediumtohighheat.Cover.Checkandstirafter10minutesorsotomakesuresausageisn’tcookingdryandburning.Addmorewaterifneededandcontinuestirringuntilbrownedonallsides.
2.Removesausagetoslowcooker,reservingdrippings.3.Sautéonion,garlic,carrots,andceleryindrippingsinskilletuntiltender.
Placevegetablesinslowcooker.4.Addchickenbrothandgranules,allseasonings,andbeans.Stirwell.5.Cookonlow3hours.6.Squeezeexcessliquidoutofthawedspinach.Addtoslowcookerforlast20-
30minutesofcookingtime.7.Garnishwithparsley.
——PERSERVING——•260calories(25caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•660mgsodium•39gtotalcarbohydrate(10gfiber,5gsugar)•19gprotein•190%DVvitaminA•15%DVvitaminC•20%DVcalcium•35%DViron
Ifindthatadding¼-½cupofaburgundyorChabliswinetomostsoupandstewrecipesbringsouttheflavoroftheotherseasonings.
JoyceKant,Rochester,NY
SouptoGetThinOnJeanH.RobinsonCinnaminson,NJ
Makes20+servingsPrep.Time:30-40CookingTime:6-8hoursIdealslow-cookersize:7-qt.,or24-qt.cookers
348-oz.canslow-fat,low-sodiumchickenbroth2medium-sizedonions,chopped
5celeryribs,chopped5parsnips,chopped1head(8cups)cabbage,shredded4bellpeppers,redorgreen,chopped8ozs.mushrooms,chopped10-oz.pkg.frozenchoppedspinach,thawed10-oz.pkg.frozenbroccoliflorets,thawed10-oz.pkg.frozencauliflower,thawed2-3pieceschoppedgingerroot14½-oz.cancrushedtomatoes1Tbsp.blackpepper1Tbsp.salt
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow6-8hours.
——PERSERVING——•90calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•660mgsodium•16gtotalcarbohydrate(15gfiber,5gsugar)•7gprotein•20%DVvitaminA•40%DVvitaminC
•8%DVcalcium•15%DViron
Low-CalorieSoupCindyKiestynickGlenLyon,PA
Makes14servingsPrep.Time:20-25minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
2cupscarrots,thinlysliced2cupscelery,thinlysliced2cupscabbage,chopped8-oz.pkg.frozengreenbeans,thawed1onion,chopped28-oz.candicedtomatoes3envelopesdrylow-sodiumbeef-flavoredsoupmix3Tbsp.Worcestershire
sauce½tsp.salt¼tsp.blackpepperwatertocover
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh4-5hours.
——PERSERVING——•80calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•630mgsodium•17gtotalcarbohydrate(4gfiber,5gsugar)•2gprotein•100%DVvitaminA
•10%DVvitaminC•8%DVcalcium•6%DViron
Variation:Ifyoulike,stirinahandfulortwoofbabyspinachjustbeforeserving.
SurvivalSoupBettyB.Dennison
GroveCity,PA
Makes10servingsPrep.Time:25minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
3cupscabbage,cutup1cupcarrots,cutup½cupcelery,cutup1largeonion,diced1-lb.canFrench-stylegreenbeans,drained4cupswater
2beefbouilloncubes
12-oz.canlow-sodiumtomatojuice½tsp.salt¼-½tsp.blackpepper,accordingtoyourtastepreference1.Combinecabbage,
carrots,celery,onion,andgreenbeansinslowcooker.2.Heatwatertoboilinginsaucepan.Stirinbouilloncubes.Whendissolved,
pourovervegetables.3.Addtomatojuice,salt,andpepper.4.Cover.Cookonlow6-8hours,oruntilvegetablesaredoneasyoulikethem.
——PERSERVING——•30calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•410mgsodium•7gtotalcarbohydrate(2gfiber,4gsugar)•1gprotein•60%DVvitaminA•20%DVvitaminC•4%DVcalcium•4%DViron
PumpkinSoupJaneMeiser
Harrisonburg,VA
Makes6servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:3½-qt.
¼cupgreenbellpepper,chopped1smallonion,finelychopped2cupslow-sodiumchickenstock,orbroth,fatremoved2cupspumpkin
purée
2cupsskimmilk
⅛tsp.driedthyme¼tsp.groundnutmeg½tsp.salt2Tbsp.cornstarch¼cupcoldwater1tsp.freshparsley,chopped
1.Combineallingredientsexceptcornstarch,coldwater,andfreshparsleyinslowcooker.Mixwell.
2.Cover.Cookonlow3-4hours.3.Duringthelasthouraddcornstarchmixedwithwaterandstiruntilsoup
thickens.4.Justbeforeserving,stirinfreshparsley.
——PERSERVING——•70calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•300mgsodium•12gtotalcarbohydrate(1gfiber,8gsugar)•6gprotein•15%DVvitaminA•10%DVvitaminC•10%DVcalcium•6%DViron
CreamofPumpkinSoupNanciKeatley
Salem,OR
Makes4-6servingsPrep.Time:10-15minutesCookingTime:3-4hoursIdealslowcookersize:4-qt.
1Tbsp.butter,melted1largeonion,dicedfine32-oz.boxvegetablestock16-oz.cansolid-packpumpkin1tsp.salt¼tsp.cinnamon¼tsp.freshlygroundnutmeg
⅛tsp.ginger⅛tsp.cloves⅛tsp.cardamom¼tsp.freshlygroundpepper1½cupslow-fathalf-and-half
1cupheavycream
choppedchives
1.Mixbutterandonioninslowcooker.2.Addstock,pumpkin,salt,andotherseasonings.Mixwell.3.Cover.Cookonlow2-3hours.4.Addhalf-and-halfandcream.5.Cover.Cookonlow1hour,oruntilheatedthrough.6.Garnishindividualservingbowlswithchives.
——PERSERVING——•90calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•320mgsodium•14gtotalcarbohydrate(3gfiber,7gsugar)•3gprotein•170%DVvitaminA•4%DVvitaminC•10%DVcalcium•4%DViron
SweetPotatoSoupJanieSteeleMoore,OK
Makes4servingsPrep.Time:1¼-1½hoursCookingTime:1hourIdealslow-cookersize:4-qt.
3largesweetpotatoes,baked,peeled,andcubed1½cupslow-sodium,fat-freechickenbroth,divided
1Tbsp.butter1Tbsp.flour¼tsp.groundginger
1cupfat-freeevaporatedmilk
1Tbsp.pecans,chopped,optional
1.Combinecookedsweetpotatoesand¾cupbrothinblender.Blendonhighuntilmixtureissmooth.
2.Placebutter,flour,andgingerinslowcooker.Turncookertohighandaddmilkgradually.
3.Cook,stirringfrequently,untilthickened.4.Addsweetpotatomixturefromblender.Addremainingchickenbroth.Stir
untilsmooth.5.Cover.Cookonhighuntilheatedthrough,about1hour.6.Garnisheachindividualservingwithascatteringofpecansifyouwish.
——PERSERVING——•210calories(30caloriesfromfat)•3gtotalfat(2gsaturated,0gtrans)•10mgcholesterol•170mgsodium•37gtotalcarbohydrate(5gfiber,16gsugar)•9gprotein•530%DVvitaminA•45%DVvitaminC•25%DVcalcium•8%DViron
OnionSoupRosemarieFitzgerald
Gibsonia,PA
Makes8servingsPrep.Time:20-25minutesCookingTime:6-8hoursIdealslow-cookersize:3½-qt.
3medium-sizedonions,thinlysliced2Tbsp.butter2Tbsp.vegetableoil1tsp.salt1Tbsp.sugar2Tbsp.flour1qt.fat-free,low-sodiumvegetablebroth½cupdrywhitewineslicesofFrenchbread½cupgratedfat-freeSwiss,orParmesan,cheese1.Sautéonionsinbutterand
oilincoveredskilletuntilsoft.2.Uncover.Addsaltandsugar.Cook15minutes.3.Stirinflour.Cook3moreminutes.4.Combineonions,broth,andwineinslowcooker.5.Cover.Cookonlow6-8hours.6.Toastbread.Sprinklewithgratedcheeseandthenbroil.7.Dishsoupintoindividualbowls;thenfloatasliceofbroiledbreadontopof
eachservingofsoup.
——PERSERVING——•360calories(50caloriesfromfat)•6gtotalfat(2.5gsaturated,0.5gtrans)•10mgcholesterol•1320mgsodium•61gtotalcarbohydrate(4gfiber,7gsugar)•11gprotein
•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•15%DViron
PizzainaBowlLaurieSylvester
Ridgely,MD
Makes6servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:3½-qt.
26-oz.jarfat-free,low-sodiummarinarasauce14½-oz.canlow-sodiumdicedtomatoes
4ozs.low-fatpepperoni,dicedorsliced1½cupsfreshmushrooms,sliced1largebellpepper,diced1largeredonion,chopped
1cupwater
1Tbsp.Italianseasoning
1cupdrymacaroni
low-fatshreddedmozzarellacheese
1.Combineallingredients,exceptcheese,incooker.2.Cover.Cookonlow5-6hours.3.Ladleintosoupbowls.Sprinklewithcheese.
——PERSERVING——
•280calories(100caloriesfromfat)•12gtotalfat(3.5gsaturated,0gtrans)•15mgcholesterol•1270mgsodium•34gtotalcarbohydrate(5gfiber,12gsugar)•11gprotein•10%DVvitaminA•30%DVvitaminC•10%DVcalcium•15%DViron
ChickenStockforSoup(orotheruses)StacySchmuckerStoltzfus
Enola,PA
Makes3+quartsPrep.Time:15minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
3lbs.chickenbacksandnecks,orwholechicken3qts.coldwater4ribscelery,choppedcoarsely6carrots,unpeeled,slicedthick2onions,peeledandquartered
8peppercorns
1.Rinsechicken.Placeinslowcooker.Addwaterandvegetables.2.Cover.Cookonhigh4-6hours.3.Removechickenandvegetablesfrombroth.4.Whenbrothhascooledslightly,placeinrefrigeratortocoolcompletely.
Removefatandanyfoamwhenchilled.5.Thestockisreadyforsoup.Freezeitin1-cupcontainers.
6.Usethecookedchickenandvegetablesforsouporstews.
——PERSERVING——•220calories(45caloriesfromfat)•5gtotalfat(1gsaturated,0gtrans)•110mgcholesterol•170mgsodium•8gtotalcarbohydrate(2gfiber,5gsugar)•36gprotein•200%DVvitaminA•10%DVvitaminC•6%DVcalcium•10%DViron
TipfromTester:Imadeachickennoodlesoupwithaportionofthestockjusttoseehowit
turnedout.ItwasprobablythebestchickennoodlesoupI’veevermade!Ididdiscoverthattheflavorofthestockwasenhancedbyaddingsalt.
VeggieStockCharHagner
Montague,MI
Makes6cupsPrep.Time:15-20minutesCookingTime:4-10hoursIdealslow-cookersize:4-qt.
2tomatoes,chopped2onions,cutup4carrots,cutup1stalkcelery,cutup1potato,cutup
6garliccloves
dashofsalt
½tsp.driedthyme1bayleaf
6cupswater
1.Combinetomatoes,onions,carrots,celery,potato,garlic,salt,thyme,bayleaf,andwater.
2.Cover.Cookonlow8-10hoursoronhigh4-5hours.3.Strainstockthroughlargesieve.Discardsolids.4.Freezeuntilneeded(upto3months).Useforsoupsorstews.
——PERSERVING——•70calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•75mgsodium•15gtotalcarbohydrate(3gfiber,5gsugar)•2gprotein
•100%DVvitaminA•10%DVvitaminC•4%DVcalcium•6%DViron
6-CanSoupMrs.AudreyL.Kneer
Williamsfield,IL
Makes8servingsPrep.Time:10minutesCookingTime:3-4hoursIdealslow-cookersize:3½-or4-qt.
10¾-oz.canlow-sodiumtomatosoup15-oz.canwhole-kernelcorn,drained15-oz.canmixedvegetables,drained15-oz.canchilibeans,undrained14½-oz.canlow-sodiumdicedtomatoes,undrained14½-oz.canlow-sodium,
reduced-fatchickenbroth1.Combineallingredientsinslowcooker.2.Cover.Cookonlow3-4hours.
——PERSERVING——•140calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•610mgsodium•27gtotalcarbohydrate(6gfiber,3gsugar)•7gprotein•50%DVvitaminA•20%DVvitaminC•6%DVcalcium•10%DViron
15-BeanSoupEileenEash
Carlsbad,NM
Makes10servingsSoakingTime:8hoursorovernightPrep.Time:15minutesCookingTime:9-12hoursIdealslow-cookersize:6-qt.
1lb.dry15-beanmixture2qts.water2cupsleanham,chopped1cuponions,chopped2cupscanned,low-sodiumdicedtomatoes1tsp.chilipowder2Tbsp.lemonjuice2clovesgarlic,choppedfinely1tsp.salt½tsp.blackpepper
1.Coverbeanswithwaterinstockpot.Soak8hoursorovernight.Drain.2.Mixbeans,fresh2quartswater,andhaminslowcooker.3.Cover.Cookonlow8-10hours.4.Addremainingingredients.5.Cookonhighanother1houroronlowanother2hours.
——PERSERVING——•210calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•10mgcholesterol•1740mgsodium•33gtotalcarbohydrate(9gfiber,7gsugar)•14gprotein•10%DVvitaminA
•10%DVvitaminC•5%DVcalcium•20%DViron
SteakChiliJennyR.Unternahrer
Wayland,IA
Makes4servingsPrep.Time:20-25minutesCookingTime:6-8hoursIdealslow-cookersize:3½-qt.
16-oz.cankidneybeans,drained14½-oz.canlow-sodiumdicedtomatoes1lb.leantoproundsteak,trimmedoffatandcubedhalfamedium-sized
onion,dicedone-thirdgreenbellpepper,diced1clovegarlic,minced½Tbsp.chilipowder¼tsp.blackpepper½tsp.salt15-oz.canlow-sodiumtomatosauceseveraldropsTabascosauce,optional
1.Combineallingredientsinslowcooker.Stir.2.Cover.Cookonlow6-8hours,oruntilmeatistenderbutnotdry.
——PERSERVING——•300calories(60caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•1660mgsodium•32gtotalcarbohydrate(8gfiber,9gsugar)•31gprotein
•20%DVvitaminA•30%DVvitaminC•10%DVcalcium•30%DViron
Variation:Ifyou’dlikesomemorezip,adda4-oz.canofchoppedgreenchilies,
undrained,toStep1.
ChipotleChiliKarenCenevivaSeymour,CT
Makes9servingsPrep.Time:10-15minutesCookingTime:3-8hoursIdealslow-cookersize:3½-qt.
16-oz.jarlow-sodiumchipotlechunkysalsa
1cupwater
2tsp.chilipowder1largeonion,chopped1lb.stewingbeef,trimmedoffatandcutinto½"pieces19-oz.canredkidney
beans,rinsedanddrained1.Stirallingredientstogetherinslowcooker.2.Cover.Cookonhigh3-4hours,oronlow6-8hours,untilbeefisfork-
tender.
——PERSERVING——•150calories(30caloriesfromfat)•3gtotalfat(1gsaturated,1gtrans)•30mgcholesterol•480mgsodium
•14gtotalcarbohydrate(5gfiber,2gsugar)•16gprotein•8%DVvitaminA•15%DVvitaminC•2%DVcalcium•15%DViron
Browningthemeat,onions,andvegetablesbeforeputtingtheminthecookerimprovestheirflavor,butthisextrastepcanbeskippedinmostrecipes.Theflavorwillstillbegood.
DorothyM.VanDeest,Memphis,TN
Slow-CookedChiliBerniceA.Esau
NorthNewton,KSCarolSherwood
Batavia,NY
Makes10servingsPrep.Time:15-20minutesCookingTime:3-8hoursIdealslow-cookersize:5-qt.
2lbs.extra-leangroundbeef216-oz.canskidneybeans,rinsedanddrained214½-oz.canslow-sodium
dicedtomatoes,undrained8-oz.canlow-sodiumtomatosauce2medium-sizedonions,chopped1greenbellpepper,chopped2garliccloves,minced2Tbsp.chilipowder2tsp.salt,optional
1tsp.blackpeppershreddedlow-fatcheddarcheese,optional
1.Brownbeefinnonstickskillet(ormicrowavestrainer).2.Placeinslowcooker.3.Addallingredients,exceptcheese.4.Cover.Cookonhigh3-4hoursoronlow6-8hours.5.Garnishindividualservingswithcheeseifdesired.
——PERSERVING——•270calories(80caloriesfromfat)•9gtotalfat(3.5gsaturated,0gtrans)•35mgcholesterol•1220mgsodium•22gtotalcarbohydrate(6gfiber,6gsugar)•25gprotein•25%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
Tip:Serveasasoup,orasatoppingforriceorpotatoes.
ChiliConCarneSupremeJaneGeigley
HoneyBrook,PA
Makes8servingsPrep.Time:30-35minutesCookingTime:2hoursIdealslowcookersize:4-qt.
1½lbs.95%leangroundbeef1Tbsp.oliveoil
2garliccloves,minced,optional2mediumonions,chopped1greenbellpepper,chopped3low-sodiumbeefbouilloncubes
1cupboilingwater
1½tsp.salt2Tbsp.chilipowder1tsp.groundcumin2tsp.driedoregano¼tsp.groundcinnamon⅛tsp.cayennepepper216-oz.canslow-sodiumtomatoeswithliquid215½-oz.canskidneybeans,
undrained
1.Browngroundbeefinlargeskilletinoil.Stirfrequentlytobreakupclumps.Whennolongerpink,reservedrippings.Spoonmeatintoslowcooker.
2.Inskilletdrippings,sautégarlic,onions,andgreenpeppersoverlowheatuntilonionsaretender.Spoonveggiesintoslowcooker.
3.Dissolvebouilloncubesinboilingwater.Pourintoslowcooker.4.Addrestofingredientstoslowcooker.Stirtogetheruntilwellmixed.5.Cover.Cookonlow2hours.
——PERSERVING——•280calories(60caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•45mgcholesterol•790mgsodium•31gtotalcarbohydrate(8gfiber,7gsugar)•25gprotein•30%DVvitaminA•50%DVvitaminC•10%DVcalcium•30%DViron
Brown-SugarChiliAlmaWeaverEphrata,PA
Makes8servingsPrep.Time:20minutesCookingTime:2hoursIdealslow-cookersize:3½-qt.
1lb.extra-leangroundbeef1medium-sizedonion,chopped½cupbrownsugar2Tbsp.preparedmustard214-oz.canskidneybeans,drained
1pintlow-sodiumtomatojuice
½tsp.salt¼tsp.blackpepper1tsp.chilipowder
1.Brownleangroundbeefandonioninnonstickskilletovermediumheat.Stirbrownsugarandmustardintomeat.
2.Combineallingredientsinslowcooker.3.Cover.Cookonhigh2hours.Ifit’sconvenient,stirseveraltimesduring
cooking.
——PERSERVING——•240calories(50caloriesfromfat)•6gtotalfat(2gsaturated,0gtrans)•20mgcholesterol•590mgsodium•32gtotalcarbohydrate(4gfiber,18gsugar)•17gprotein
•6%DVvitaminA•10%DVvitaminC•6%DVcalcium•20%DViron
ClassicBeefChiliEstherS.Martin
Ephrata,PA
Makes6servingsPrep.Time:20minutesCookingTime:2-3hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef2clovesgarlic,choppedfine2Tbsp.chilipowder1tsp.groundcumin28-oz.cancrushedtomatoes15-oz.canredkidneybeans,rinsedanddrained1onion,chopped4-oz.candicedchilies,undrained2Tbsp.tomatopastefreshoreganosprigsforgarnish
1.Inlargenonstickskillet,brownbeefandgarlicovermediumheat.Stirtobreakupmeat.Addchilipowderandcumin.Stirtocombine.
2.Mixtogethertomatoes,beans,onion,chilies,andtomatopasteinslowcooker.Addbeefmixtureandmixthoroughly.
3.Cookonhigh2-3hours,oruntilflavorsarewellblended.4.Garnishwithoreganotoserve.
——PERSERVING——•280calories(70caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•30mgcholesterol
•300mgsodium•30gtotalcarbohydrate(11gfiber,3gsugar)•24gprotein•40%DVvitaminA•20%DVvitaminC•8%DVcalcium•20%DViron
ChiliBakeMicheleRubola
Selden,NY
Makes6servingsPrep.Time:20minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
3turkeybaconslices
½lb.extra-leangroundround15½-oz.canlimabeans,undrained15-oz.canporkandbeans,undrained15-oz.canredkidneybeans,drained½cupketchup½cupbarbecuesauce¼cupfirmlypackedbrownsugar1tsp.drymustard
1.Brownbaconuntilcrispinnonstickskillet.Cutfineandsetaside.2.Cookbeefinnonstickskilletovermediumheatuntilbeefisbrown,stirring
tocrumblebeef.3.Combineallingredientsinslowcooker.Stirwell.4.Coverandcookonhigh1hour;thenreducetolowandcook2-3hours.
——PERSERVING——•380calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•25mgcholesterol•1200mgsodium•59gtotalcarbohydrate(11gfiber,24gsugar)•22gprotein•10%DVvitaminA•10%DVvitaminC•10%DVcalcium•25%DViron
MexicoCasseroleJanieSteeleMoore,OK
Makes8servingsPrep.Time:15-20minutesCookingTime:3½-5hoursIdealslow-cookersize:4-or5-qt.
1lb.extra-leangroundbeef1medium-sizedonion,chopped1smallgreenbellpepper,chopped16-oz.cankidneybeans,rinsedanddrained14½oz.-candicedtomatoes,undrained8-oz.cantomatosauce¼cupwater
1envelopereduced-sodiumtacoseasoning
1Tbsp.chilipowder1⅓cupsinstantrice,uncooked
1cuplow-fatcheddarcheese
1.Browngroundbeefandonioninnonstickskillet.2.Combineallingredientsinslowcookerexceptriceandcheese.3.Cookonlow3-4hours.4.Stirinrice,cover,andcookuntiltender,about30-60minutes.5.Sprinklewithcheese.Coverandcookuntilcheeseismelted.Serve.
——PERSERVING——•270calories(60caloriesfromfat)•7gtotalfat(3gsaturated,0gtrans)•25mgcholesterol•820mgsodium•32gtotalcarbohydrate(5gfiber,3gsugar)•21gprotein•25%DVvitaminA•20%DVvitaminC•15%DVcalcium•20%DViron
Many-BeansChiliRosannZeisetStevens,PA
Makes12servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
½lb.leanhamburger,orgroundturkey½lb.loosesausage1onion,chopped15-oz.cankidneybeans,orchilibeans,undrained15-oz.canranch-style
beans,undrained15-oz.canpintobeans,undrained
14½-oz.canstewedtomatoes,undrained15-oz.cantomatosauce
1envelopedrychiliseasoningmix
3Tbsp.brownsugar3Tbsp.chilipowder
1.Brownhamburger,sausage,andoniontogetherinnonstickskillet.2.Combineallingredientsinlargeslowcooker.Mixwell.3.Cookonlow4-5hours.
——PERSERVING——•240calories(60caloriesfromfat)•7gtotalfat(2gsaturated,0gtrans)•15mgcholesterol•1570mgsodium•34gtotalcarbohydrate(8gfiber,11gsugar)•14gprotein•35%DVvitaminA•10%DVvitaminC•8%DVcalcium•25%DViron
Chilly-ChiliAlixNancyBotsford
Seminole,OK
Makes6servingsSoakingTime:4-6hoursFreezingTime:4hoursPrep.Time:25minutesCookingTime:3-11hoursIdealslow-cookersize:4½-or5-qt.
2cupsassorteddriedbeans
1tsp.salt1lb.fat-freegroundturkey1largeonion,chopped2tsp.mincedgarlic2Tbsp.oliveoil2celeryribs,chopped1greenbellpepper,diced1tsp.salt10-oz.cantomatoesandgreenchilies,undrained28-oz.candicedtomatoes,
undrained
1.Aday—oraweek—beforeyouwanttoserveandeatChilly-Chili,sort,wash,andcoverbeanswithwaterfor4-6hours.Drain.
2.Placeinplasticresealablebag.Placeinfreezerandfreezeuntilsolid.3.Onthedayyouwanttoservethechili,placefrozenbeansinslowcooker.
Coverwithfreshwater.Add1tsp.salt(thiswillkeepthebeansfirm).4.Cover.Cookonhigh2-3hours,oruntilyoucancrushabeanwithafork.5.Drain,reserving1-2cupsliquid.6.Inaskillet,brownturkey,onion,andgarlicinoil.7.Addcelery,greenpepper,and1tsp.salt.Continuecookinguntilvegetables
begintosoften.Addbothkindsoftomatoesandpourintobeansinslowcooker.8.Addasmuchbeanliquidasyoucanfitinyourslowcooker.9.Cover.Cookonlow1-8hours,whateverfitsyourschedulefortheday.
——PERSERVING——•380calories(60caloriesfromfat)•6gtotalfat(1gsaturated,0gtrans)•30mgcholesterol•1390mgsodium•50gtotalcarbohydrate(18gfiber,10gsugar)•34gprotein•10%DVvitaminA•30%DVvitaminC
•20%DVcalcium•35%DViron
4-BeanTurkeyChiliDawnDay
Westminster,CA
Makes10servingsPrep.Time:30minutesCookingTime:4-5hoursIdealslow-cookersize:4-qt.
1lb.groundturkey,brownedinnonstickskilletanddrained1largeonion,chopped
6-oz.canlow-sodiumtomatopaste2Tbsp.chilipowder12-oz.canchilibeans,undrained12-oz.cankidneybeans,undrained12-oz.canblackbeans,undrained12-oz.canpintobeans,undrained12-oz.canlow-sodiumtomatoeswithjuice
1.Combinebrownedgroundturkey,onion,andtomatopasteinslowcooker.2.Addchilipowder,beans,andtomatoes.Mixwell.3.Cover.Cookonlow4-5hours.4.Servewithgratedlow-fatcheddarcheese.5.Sprinkleindividualservingswithfreshparsley,ifyouwish.
PerServing:•190calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•20mgcholesterol•610mgsodium•27gtotalcarbohydrate(8gfiber,3gsugar)•19gprotein
•20%DVvitaminA•10%DVvitaminC•8%DVcalcium•15%DViron
Fillthecookernomorethantwo-thirdsfullandnolessthanhalf-full.
RachelKauffman,Alto,MI
HotChiliKristenAllenHouston,TX
Makes8servingsPrep.Time:15-20minutesCookingTime:4-5hoursIdealslow-cookersize:5-qt.
2lbs.99%fat-freegroundturkey2medium-sizedonions,diced2garliccloves,minced1greenbellpepper,diced⅔Tbsp.chilipowder1tsp.salt1tsp.blackpepper1tsp.groundcumin16-oz.canlow-sodiumstewed,ordiced,tomatoes212-oz.canslow-sodium
tomatosauce216-oz.cansMexicanchilibeans
1.Brownturkeywithonions,garlic,andgreenpepperinanonstickskillet.
Drain.2.Combineallingredientsinslowcooker.3.Cover.Cookonlow4-5hours.
——PERSERVING——•320calories(40caloriesfromfat)•4.5gtotalfat(1gsaturated,0gtrans)•45mgcholesterol•1400mgsodium•36gtotalcarbohydrate(12gfiber,8gsugar)•37gprotein•80%DVvitaminA•30%DVvitaminC•8%DVcalcium•30%DViron
GardenChiliStacySchmuckerStoltzfus
Enola,PA
Makes10servingsPrep.Time:45minutesCookingTime:6-8hoursIdealslow-cookersize:3½-or4-qt.
¾lb.onions,chopped1tsp.garlic,minced1Tbsp.oliveoil¾cupcelery,chopped1largecarrot,peeledandthinlysliced1largegreenbellpepper,chopped1smallzucchini,sliced¼lb.freshmushrooms,sliced1¼cupswater14-oz.cankidneybeans,drained
14-oz.canlow-sodiumdicedtomatoeswithjuice1tsp.lemonjuice⅛tsp.driedoregano1tsp.groundcumin1tsp.chilipowder1tsp.salt1tsp.blackpepper
1.Sautéonionsandgarlicinoliveoilinlargeskilletovermediumheatuntiltender.
2.Addremainingfreshveggies.Sauté2-3minutes.Transfertoslowcooker.3.Addremainingingredients.4.Cover.Cookonlow6-8hours.
——PERSERVING——•80calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•500mgsodium•14gtotalcarbohydrate(4gfiber,5gsugar)•4gprotein•30%DVvitaminA•20%DVvitaminC•6%DVcalcium•6%DViron
Tip:Thisisgoodservedoverrice.
VegetarianChiliwithMushroomsLeonaYoder
Hartville,OH
Makes8servingsSoakingTime:1hourPrep.Time:30-45minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
1cupdriedpinto,orkidney,beans
3cupswater
1Tbsp.vegetableoil2cupsonions,chopped1greenbellpepper,seededandchopped2heapingcupsfreshmushrooms,sliced(about10ozs.)1cupcarrots,thinly
sliced
2cupsfresh,orcanned,unsaltedtomatoes,chopped6-oz.canunsaltedtomatopaste
¾cupwater2Tbsp.chilipowder
1largedriedbayleaf
1Tbsp.vinegar1-2tsp.garlic,finelyminced
1.Placebeansand3cupswaterinsaucepan.Bringtoboilandcook2minutes.Donotdrain.Letsit1hour.
2.Pourbeansandwaterintoslowcooker.Ifwaterdoesnotcoverbeans,addadditionalwatertocoverthem.
3.Covercooker.Cookonhigh2hours.4.Heatoilinskillet.Addonionsandgreenpepper.Cookuntilonionsare
transparent.Drain.Addtoslowcooker.5.Addremainingingredients.6.Cover.Cookonlow4-6hours.7.Removebayleafbeforeserving.8.Serveoverbrownriceorpotatoes.
——PERSERVING——•100calories(25caloriesfromfat)•2.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•170mgsodium•19gtotalcarbohydrate(5gfiber,6gsugar)•4gprotein•180%DVvitaminA•20%DVvitaminC•4%DVcalcium•10%DViron
Variations:1.Addtheonionsandgreenpepperstothecookerwithoutcookingthemin
theskilletifyoulike.2.Ifyourdietallows,youmaywanttoadd1tsp.salttoStep5.Youcanalso
increasetheamountofchilipowderandadd¼-½tsp.blackpepper.
Liquidsdon’tboildowninaslowcooker.Attheendofthecookingtime,removethecover,setdialonHighandallowtheliquidtoevaporate,ifthedishissoup-ierthanyouwant.
JohnD.Allen,Rye,CO
VegetableChiliJanieSteeleMoore,OK
Makes7servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
1½cupschoppedonions¾cupchoppedredbellpepper¾cupchoppedgreenbellpepper14½-oz.canfat-free,low-sodiumvegetablebroth210-oz.cansdiced
tomatoesandgreenchilies,undrained½cupsalsa1Tbsp.chilipowder1tsp.groundcumin¾tsp.garlicpowder15-oz.canpintobeans,rinsedanddrained1cupfresh,orfrozen,corn
1cupfat-freeshreddedcheddarcheese
1.Turnslowcookeronhigh.2.Combineallingredientsexceptcheeseinslowcooker.3.Cover.Turncookertolowandcook6-8hours.4.Garnishwithcheesewhenserving.
——PERSERVING——•160calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•850mgsodium•28gtotalcarbohydrate(7gfiber,8gsugar)•11gprotein•40%DVvitaminA•40%DVvitaminC•25%DVcalcium•10%DViron
HeartyVeggieChiliNanciKeatley
Salem,OR
Makes6servingsPrep.Time:20-25minutesCookingTime:6-8hoursIdealslow-cookersize:4-or5-qt.
1Tbsp.oliveoil1onion,chopped1carrot,thinlysliced1greenbellpepper,chopped8ozs.fresh,orcanned,mushrooms,sliced1smallzucchini,slicedorcubed12
blackolives,optional4largegarliccloves,minced28-oz.canlow-sodiumtomatoes,undrained
2cupsnonfatlow-sodiumtomatosauce
4-oz.canchoppedgreenchilies
4cupscookedkidneybeans
2-3Tbsp.chilipowder,dependingonyourtastepreference1Tbsp.driedoregano
2tsp.groundcumin2tsp.paprika1Tbsp.whitewinevinegar
1.Sautéonioninoliveoilinskillet.2.Placeinslowcooker.3.Addremainingingredients.Mixwell.4.Cover.Cookonlow6-8hours.
——PERSERVING——•270calories(40caloriesfromfat)•4gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•1570mgsodium•48gtotalcarbohydrate(13gfiber,12gsugar)•14gprotein•100%DVvitaminA•30%DVvitaminC•20%DVcalcium•30%DViron
Norma’sVegetarianChiliKathyHertzlerLancaster,PA
Makes8-10servingsPrep.Time:25minutesCookingTime:8½hoursIdealslow-cookersize:5-qt.
2Tbsp.oil
2cupsmincedcelery
1½cupschoppedgreenbellpeppers
1cupmincedonions
4garliccloves,minced5½cupslow-sodiumstewedtomatoes21-lb.canskidneybeans,undrained1½-2cupsraisins¼cupwinevinegar1Tbsp.choppedparsley2tsp.salt1½tsp.driedoregano1½tsp.groundcumin¼tsp.blackpepper¼tsp.Tabascosauce
1bayleaf
¾cuprawcashews
1cupgratedfat-freecheese
1.Combineallingredientsexceptcashewsandcheeseinslowcooker.2.Cover.Simmeronlow8hours.Addcashewsandsimmer30minutes.
3.Garnishindividualservingswithgratedcheese.
——PERSERVING——•340calories(80caloriesfromfat)•9gtotalfat(1.5gsaturated,0gtrans)•0mgcholesterol•1080mgsodium•55gtotalcarbohydrate(8gfiber,28gsugar)•12gprotein•0%DVvitaminA•30%DVvitaminC•10%DVcalcium•25%DViron
Inplaceofgroundmeatinarecipe,usevegetarianburgers.Cutthemup,andyouwon’tneedtobrownthemeat.
SueHamilton,Minooka,IL
VegetarianChiliSoupRosemarieFitzgerald
Gibsonia,PA
Makes8servingsPrep.Time20-30minutesCookingTime:4-9½hoursIdealslow-cookersize:5-qt.
1largeonion,chopped1Tbsp.butter1clovegarlic,finelychopped2tsp.chilipowder
½tsp.driedoregano,crumbled214½-oz.cansvegetablebroth14½-oz.canno-salt-addedstewed,ordiced,tomatoes
5cupswater
½tsp.salt¼tsp.blackpepper¾lb.freshkale⅓cupwhitelong-grainrice,uncooked19-oz.cancannellinibeans,drainedandrinsed1.Sautéonioninskilletin
butteruntiltender.2.Addgarlic,chilipowder,andoregano.Cook30seconds.Pourintoslow
cooker.3.Addremainingingredientsexceptkale,rice,andbeans.4.Cover.Cookonlow7hoursoronhigh3-4hours.5.Cutkalestalksintosmallpiecesandchopleavescoarsely.6.Addtosoupwithriceandbeans.7.Cover.Cookonhigh1-2½hoursmore,oruntilriceistenderandkaleis
donetoyourliking.
——PERSERVING——•120calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•790mgsodium•24gtotalcarbohydrate(6gfiber,6gsugar)•6gprotein•80%DVvitaminA•20%DVvitaminC•10%DVcalcium•15%DViron
VegetarianChiliwithCornJenniferDzialowski
Brunton,MI
Makes8-10servingsPrep.Time:20minutesCookingTime:2-5hoursIdealslow-cookersize:6-qt.
215-oz.cansdicedtomatoes,undrained215-oz.canskidneybeans,drained15-oz.cangarbanzobeans,drained15-oz.cancorn,drained1bellpepper,chopped½cup,ormore,onions,chopped
6cupslow-sodiumtomatojuice
2Tbsp.mincedgarlic½tsp.groundcumin½tsp.driedoregano¼-½tsp.blackpepper,accordingtotaste1-3tsp.chilipowder,accordingtoyourtastepreference1cupTextured
VegetarianProtein(T.V.P.)
1.Placetomatoes,kidneybeans,garbanzobeans,corn,bellpepper,andonionsinslowcooker.
2.Addtomatojuice,garlic,cumin,oregano,blackpepper,andchilipowder.TopwithTexturedVegetableProtein.
3.Cover.Cookonlow4-5hoursoronhigh2hours.
——PERSERVING——•270calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•900mgsodium
•52gtotalcarbohydrate(12gfiber,15gsugar)•17gprotein•30%DVvitaminA•80%DVvitaminC•15%DVcalcium•30%DViron
Variation:Ifyoursodiumintakeallows,youmaywanttoadd1tsp.salttoStep2.
BeansandTomatoChiliJoleenAlbrechtGladstone,MI
Makes10servingsPrep.Time:10-15minutesCookingTime:2-4hoursIdealslow-cookersize:5-qt.
15½-oz.cankidneybeans,rinsedanddrained19-oz.canblackbeansoup15½-oz.cangarbanzobeans,rinsedanddrained16-oz.canvegetarianbaked
beans15-oz.canwhole-kernelcorn,drained14½-oz.canlow-sodiumchoppedtomatoes1greenbellpepper,chopped1onion,chopped2ribscelery,chopped2clovesgarlic,chopped1Tbsp.chilipowder1Tbsp.driedoregano1Tbsp.driedparsley1Tbsp.driedbasil1½tsp.Tabasco,optional
fat-freesourcream,optionallow-fatshreddedcheddarcheese,optionalbakedtortillachips,optional
1.Combineallbeans,soup,andallvegetablesinslowcooker.2.Stirinallseasonings.(Donotaddsourcream,shreddedcheese,ortortilla
chips.)3.Cover.Cookonhigh2-3hours,oronlow4hours.4.Ifyouwish,garnishindividualservingsofchiliwithsourcream,shredded
cheese,andtortillachips.
——PERSERVING——•210calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•610mgsodium•41gtotalcarbohydrate(10gfiber,10gsugar)•11gprotein•35%DVvitaminA•35%DVvitaminC•10%DVcalcium•20%DViron
Wintertime-VegetablesChiliMaricarolMagill
Freehold,NJ
Makes6servingsPrep.Time:30minutesCookingTime:6-8hoursIdealslow-cookersize:6-qt.
1medium-sizedbutternutsquash,peeledandcubed2medium-sizedcarrots,peeledanddiced
1medium-sizedonion,diced1-4Tbsp.chilipowder,dependinguponhowhotyoulikeyourchili214-oz.
cansdicedlow-sodiumtomatoes4-oz.canchoppedmildgreenchilies½tsp.salt1cupfat-free,low-sodiumvegetablebroth216-oz.cansblackbeans,drainedandrinsed⅓cupfat-freesourcream
1.Inslowcooker,layerallingredientsinordergiven—exceptsourcream.2.Cover.Cookonlow6-8hours,oruntilvegetablesaretender.3.Stirbeforeserving.4.Topindividualservingswithdollopsofsourcream.
——PERSERVING——•200calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•1310mgsodium•40gtotalcarbohydrate(13gfiber,9gsugar)•11gprotein•100%DVvitaminA•20%DVvitaminC•20%DVcalcium•15%DViron
Chili-ChiliBang-BangVeraSchmucker
Goshen,IN
Makes8servingsPrep.Time:30-35minutesCookingTime:4hoursIdealslow-cookersize:5-qt.
1¼cupsonions,coarselychopped1cupredbellpeppers,chopped1cupgreenbellpeppes,chopped¾cupcelery,chopped¾cupcarrots,chopped3clovesgarlic,minced1Tbsp.chilipowder1½cupsquarteredfreshmushrooms1cupzucchini,cubed28-oz.canlow-sodiumdicedtomatoes28-oz.canblackbeans,drainedandrinsed15-oz.canchickpeas,drainedandrinsed11-oz.cankernelcorn,undrained1Tbsp.groundcumin1½tsp.driedoregano1½tsp.driedbasil½tsp.cayennepepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh4hours,stirringoccasionally.
——PERSERVING——•230calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•890mgsodium•48gtotalcarbohydrate(13gfiber,10gsugar)•12gprotein
•100%DVvitaminA•60%DVvitaminC•15%DVcalcium•20%DViron
HeartyBeanandVegetableStewJeanetteOberholtzer
Manheim,PA
Makes12servingsSoakingTime:8hoursorovernightPrep.Time:25-30minutesCookingTime:8-9hoursIdealslow-cookersize:5-qt.
1lb.drybeans,assorted
2cupsfat-freevegetablebroth
½cupwhitewine⅓cupsoysauce⅓cupapple,orpineapple,juice,unsweetenedvegetablestock,orwater½cup
celery,diced½cupparsnips,diced½cupcarrots,diced½cupmushrooms,sliced1onion,sliced1tsp.driedbasil1tsp.parsleyflakes
1bayleaf
3clovesgarlic,minced
1tsp.blackpepper1cuprice,orpasta,cooked1.Sortandrinsebeansandsoakovernightinwater.
Drain.Placeinslowcooker.2.Addvegetablejuice,wine,soysauce,andappleorpineapplejuice.3.Coverwithvegetablestockorwater.4.Cover.Cookonhigh2hours.5.Addvegetables,herbs,andspices.6.Covercooker.Cookonlow5-6hours,oruntilcarrotsandparsnipsare
tender.7.Addcookedriceorpasta.8.Cover.Cook1hourmoreonlow.
——PERSERVING——•180calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•370mgsodium•34gtotalcarbohydrate(9gfiber,6gsugar)•10gprotein•35%DVvitaminA•10%DVvitaminC•6%DVcalcium•20%DViron
Tip:Use3or4kindsofbeanssuchasblack,kidney,pinto,babylima,lentils,or
splitpeas.
Don’tpeek.Ittakes15-20minutesforthecookertoregainloststeamandreturntotherighttemperature.
JanetV.Yocum,Elizabethtown,PA
MexicanRiceandBeanSoupEstherJ.Mast
EastPetersburg,PA
Makes6servingsPrep.Time:15-20minutesCookingTime:6hoursIdealslow-cookersize:4-qt.
½cupchoppedonions⅓cupchoppedgreenbellpeppers1garlicclove,minced1Tbsp.oil4-oz.pkg.sliced,orchipped,driedbeef18-oz.canlow-sodiumtomatojuice15½-oz.canredkidneybeans,undrained1½cupswater½cuplong-grainrice,uncooked1tsp.paprika½-1tsp.chilipowder½tsp.saltdashofblackpepper
1.Cookonions,greenpeppers,andgarlicinoilinskilletuntilvegetablesaretenderbutnotbrown.Transfertoslowcooker.
2.Tearbeefintosmallpiecesandaddtoslowcooker.3.Addremainingingredients.Mixwell.4.Cover.Cookonlow6hours.Stirbeforeserving.
——PERSERVING——•190calories(30caloriesfromfat)•3.5gtotalfat(0.5gsaturated,0gtrans)•10mgcholesterol•1110mgsodium•30gtotalcarbohydrate(6gfiber,5gsugar)•11gprotein
•10%DVvitaminA•20%DVvitaminC•4%DVcalcium•20%DViron
Note:ThisisarecipeIfixedoftenwhenoursonsweregrowingup.Wehaveall
enjoyeditinanyseasonoftheyear.
Beef’n’BlackBeanSoupDeborahSantiago
Lancaster,PA
Makes10servings(2½quarts)Prep.Time:20-25minutesCookingTime:6-7hoursIdealslow-cookersize:4-or5-qt.
1lb.extra-leangroundbeef214½-oz.cansfat-free,low-sodiumchickenbroth14½-oz.canlow-sodium,
dicedtomatoes,undrained8greenonions,thinlysliced3mediumcarrots,thinlysliced2celeryribs,thinlysliced2garliccloves,minced1Tbsp.sugar1½tsp.driedbasil½tsp.salt½tsp.driedoregano½tsp.groundcumin½tsp.chilipowder215-oz.cansblackbeans,rinsedanddrained1½cupscookedrice
1.Inanonstickskilletovermediumheat,cookbeefuntilnolongerpink.Drain.
2.Placebeefinslowcooker.
3.Addremainingingredientsexceptblackbeansandrice.4.Cover.Cookonhigh1hour.5.Reducetolow.Cook4-5hours,oruntilvegetablesaretender.6.Addbeansandrice.7.Cook1hourlongeronlow,oruntilheatedthrough.
——PERSERVING——•200calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•15mgcholesterol•640mgsodium•23gtotalcarbohydrate(6gfiber,4gsugar)•17gprotein•6%DVvitaminA•10%DVvitaminC•8%DVcalcium•20%DViron
Variation:Ifyouenjoytomatoes,youcanbrightentheflavorbyaddingasecond14½-oz.
canofdicedtomatoes,undrained.
Caribbean-StyleBlackBeanSoupSherylShenkHarrisonburg,VA
Makes8servingsSoakingTime:8hoursorovernightPrep.Time:15-20minutesCookingTime:4-10hoursIdealslow-cookersize:4-qt.
1lb.driedblackbeans,washedandstonesremoved3onions,chopped1greenbellpepper,chopped4clovesgarlic,minced
1leanhamhock,or¾cupleancubedham1Tbsp.oil1Tbsp.groundcumin1-2tsp.driedoregano,accordingtoyourtastepreference¼-1tsp.dried
thyme,dependinguponhowmuchyoulikethyme1tsp.salt½tsp.blackpepper
3cupswater
2Tbsp.vinegar½cupfat-freesourcreamfreshchoppedcilantro
1.Soakbeansovernightin4quartswater.Drain.2.Combinesoakedbeans,onions,greenpepper,garlic,hamorhamhock,oil,
cumin,oregano,thyme,salt,pepper,and3cupsfreshwater.Stirwell.3.Cover.Cookonlow8-10hours,oronhigh4-5hours.4.Forathicksoup,removehalfofcookedbeanmixtureandpuréeuntil
smoothinblenderormashwithpotatomasher.Returntocooker.Ifyoulikeasoup-iersoup,leaveasis.
5.Addvinegarandstirwell.Ifyouusedahamhock,debonetheham,cutintobite-sizedpieces,andreturntosoup.
6.Servesoupinbowlswithadollopofsourcreaminthemiddleofeachindividualserving,toppedwithfreshcilantro.
——PERSERVING——•100calories(30caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•5mgcholesterol•880mgsodium•14gtotalcarbohydrate(4gfiber,4gsugar)•5gprotein•0%DVvitaminA•10%DVvitaminC•6%DVcalcium•8%DViron
BlackBeanandCornSoupJoySutter
IowaCity,IA
Makes6-8servingsPrep.Time:15minutesCookingTime:5-6hoursIdealslow-cookersize:3½-or4-qt.
215-oz.cansblackbeans,drainedandrinsed14½-oz.canlow-sodiumMexicanstewedtomatoes,undrained14½-oz.candicedlow-sodiumtomatoes,undrained11-oz.canwhole-kernelcorn,drained
4greenonions,sliced2-3Tbsp.chilipowder1tsp.groundcumin½tsp.driedmincedgarlic
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh5-6hours.
——PERSERVING——•170calories(10caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol
•790mgsodium•35gtotalcarbohydrate(10gfiber,9gsugar)•9gprotein•10%DVvitaminA•10%DVvitaminC•10%DVcalcium•15%DViron
Variations:1.Foravariedtaste,use2clovesfreshgarlic,minced,insteadofdriedgarlic.2.Toincludemorevegetables,add1largeribcelery,slicedthin,and1small
greenbellpepper,chopped.
MexicanBlackBeanSoupBeckyHarderMonument,CO
Makes8servingsPrep.Time:15minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
28-oz.canfat-freelow-sodiumchickenbroth1cuponions,chopped2tsp.mincedgarlic
3cupsfat-freeblackbeans
2tsp.chilipowder¾tsp.groundcumin28-oz.canMexicantomatoeswithgreenchiliesorjalapeños¾tsp.lemon
juicefat-freesourcream
1bunchgreenonions
1.Combineallingredientsexceptgreenonionsandsourcreaminslowcooker.
2.Cover.Cookonlow6-8hours.3.Topeachindividualservingwithslicedgreenonionssprinkledovera
spoonfulofsourcream.
——PERSERVING——•130calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•830mgsodium•24gtotalcarbohydrate(7gfiber,4gsugar)•10gprotein•10%DVvitaminA•4%DVvitaminC•10%DVcalcium•15%DViron
Slow-CookerBlackBeanChiliMarySeielstad
Sparks,NV
Makes8servingsPrep.Time:25minutesCookingTime:6-8hoursIdealslow-cookersize:3½-or4-qt.
1lb.leanporktenderloin,cutinto1"chunks16-oz.jarlow-sodium,thick,chunkysalsa
315-oz.cansblackbeans,rinsedanddrained½cupfat-free,low-sodiumchickenbroth
1medium-sizedredbellpepper,chopped
1medium-sizedonion,chopped1tsp.groundcumin2-3tsp.chilipowder1-1½tsp.driedoregano¼cupfat-freesourcream
1.Combineallingredientsexceptsourcreaminslowcooker.2.Cover.Cookonlow6-8hours,oruntilporkistender.3.Garnishindividualservingswithsourcream.
——PERSERVING——•250calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•40mgcholesterol•1050mgsodium•34gtotalcarbohydrate(10gfiber,7gsugar)•24gprotein•10%DVvitaminA•20%DVvitaminC•8%DVcalcium•20%DViron
Tip:Thisisgoodservedoverbrownrice.
SausageandBlackBeanStewJohnD.Allen
Rye,CO
Makes6servingsPrep.Time:20minutesCookingTime:5½-7½hoursIdealslow-cookersize:6-qt.
315-oz.cansblackbeans,drainedandrinsed14½-oz.canfat-free,reduced-
sodiumchickenbroth1cupcelery,sliced24-oz.cansgreenchilies,chopped3clovesgarlic,minced1½tsp.driedoregano¾tsp.coriander,ground½tsp.groundcumin¼tsp.groundredpepper(notcayenne)1lb.linkturkeysausage,thinlyslicedandcooked1.Combineallingredientsin
slowcookerexceptsausage.2.Cover.Cookonlow5-7hours.3.Remove1½cupsofbeanmixtureandpuréeinblender.Returntoslow
cooker.4.Addslicedsausage.5.Cover.Cookonlow30minutes.
——PERSERVING——•310calories(80caloriesfromfat)•9gtotalfat(2gsaturated,0gtrans)•55mgcholesterol•1580mgsodium•36gtotalcarbohydrate(13gfiber,2gsugar)•28gprotein•2%DVvitaminA•2%DVvitaminC•15%DVcalcium•25%DViron
Variation:Ifyourdietpermits,youmaywanttoadd¾tsp.salttoStep1.
TurkeyChiliwithBlackBeansSusanTjonAustin,TX
Makes5servingsPrep.Time:45minutesCookingTime:4-5hoursIdealslow-cookersize:4-or5-qt.
1lb.uncookedgroundturkeybreast1largeonion,finelychopped1greenbellpepper,chopped14-oz.canfat-free,reduced-sodiumchickenbroth2tsp.chilipowder,or
more,accordingtoyourpreference½tsp.groundall-spice¼tsp.groundcinnamon¼tsp.paprika15-oz.canblackbeans,rinsedanddrained14-oz.cantomatopuree2tsp.cidervinegar
1.Sprayskilletwithfat-freecookingspray.Brownturkeywithonionandgreenpepper,breakinguptheturkeyandcookinguntilthemeatisnolongerpink.
2.Combineallingredientsinslowcooker.3.Cookonlow4-5hours.
——PERSERVING——•280calories(80caloriesfromfat)•9gtotalfat(2gsaturated,0gtrans)•70mgcholesterol•560mgsodium•25gtotalcarbohydrate(8gfiber,8gsugar)•25gprotein•20%DVvitaminA•60%DVvitaminC•8%DVcalcium•25%DViron
Tip:IbrownmyturkeythenightbeforesoIonlyneedtocombinetheingredients
inmyslowcookerinthemorning.
BlackBeanChiliRashellHarrisWichita,KS
Makes6servingsSoakingTime:8hoursorovernightPrep.Time:20-25minutesCookingTime:6-10hoursIdealslow-cookersize:6-qt.
2cupsblackbeans,dried
6cupswater
1bunchcilantro,chopped1-2Tbsp.groundcumin1Tbsp.driedoregano1tsp.paprika½tsp.cayennepepper2tsp.oliveoil1largeonion,chopped1bellpepper,diced2clovesgarlic,minced1pkg.dryHerb-Oxvegetablebroth1½cupstomatoes,chopped½tsp.salt¼cupgreenonions,choppedadditionalcilantro
1.Rinsebeans.Placeinstockpotandcoverwithwater.Soakbeansovernight.Drainandrinsebeforemixingwithotheringredientsandplacinginslowcooker.
2.Placeallingredients(including6cupsfreshwater)excepttomatoes,salt,greenonions,andadditionalcilantroinslowcooker.
3.Cover.Cookonlow8-10hoursorhigh6-8hours.
4.Addtomatoesandsalt.Placeinbowls.Garnishwithonionsandadditionalcilantro.
——PERSERVING——•270calories(30caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•180mgsodium•48gtotalcarbohydrate(12gfiber,12gsugar)•15gprotein•10%DVvitaminA•25%DVvitaminC•10%DVcalcium•25%DViron
Tips:1.Servewithcornbreadifdesired.2.Ifdietsallow,youmaytopindividualservingswithadollopoflowfatsour
creamandaspoonfulofgratedlow-fatcheddarcheese.
CabbageBeanSoupJoySutter
IowaCity,IA
Makes24servingsPrep.Time:20-25minutesCookingTime:3-10hoursIdealslow-cookersize:26-qt.cookers
16-oz.cankidneybeans,drained15-oz.canblackbeans,drained1cuponions,chopped4cupsfat-freebeefbroth
4cupscrushedcannedtomatoes
2-3cupscarrots,chopped1cupcelery,chopped
1cuptomatosauce
11cupscabbage,shredded
4cupsfrozenmixedvegetables
¼cupfreshparsley,chopped1½tsp.driedbasil4cupswater(ormore),accordingtotheconsistencyyouprefer1.Combineall
ingredientsinslowcooker.2.Cookonhigh3-5hoursorlow8-10hours.
——PERSERVING——•160calories(5caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•510mgsodium•32gtotalcarbohydrate(10gfiber,9gsugar)•10gprotein•200%DVvitaminA•30%DVvitaminC•10%DVcalcium•15%DViron
FootballBeanServeDiannaR.Milhizer
Brighton,MI
Makes12servingsPrep.Time:20-25minutesCookingTime:6-8hoursIdealslow-cookersize:4-qt.
1lb.groundturkey1cupmincedonions2cupsdicedcelery
2cupsdicedcarrots
215-oz.canskidneybeans,drainedandrinsed215-oz.canspintobeans,drainedandrinsed215-oz.cansdicedtomatoes
2cupswater
1Tbsp.garlicpowder1Tbsp.parsleyflakes1Tbsp.driedoregano1Tbsp.cuminpowder1Tbsp.salt
1.Brownturkeywithonionsinnonstickskilletovermediumheat.Addceleryandcarrotsandcookuntiljustwilted.Placeinslowcooker.
2.Addremainingingredients.Stirtocombine.3.Cover.Cookonlow6-8hours.4.Serveoverbrownrice.Ifyouwish,sprinklebakedtortillachipsovertop.
——PERSERVING——•200calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•15mgcholesterol•1280mgsodium•29gtotalcarbohydrate(8gfiber,6gsugar)•18gprotein
•100%DVvitaminA•10%DVvitaminC•10%DVcalcium•20%DViron
Tips:1.Thisisaperfectdishtoserveafteranafternoonoffootballgames.2.Thisisahigh-fibermeal.Iusuallycookdriedbeansfromscratchthenight
beforemakingthesoup.Youcanadjustthespices,addingmoreorlesstosuityourtaste.
3.Ifyoustartwithdriedbeans,youcancookthemwheneverit’sconvenientforyouandkeeptheminthefreezeruntilyouneedthem.Youcanthenusethemforsoupsorstewsorpuréethemfortacosorsandwiches.
MinestroneSoupKathyMoyerOttsville,PA
Makes12servingsPrep.Time:25minutesCookingTime:6hoursIdealslow-cookersize:4-qt.
1lb.extra-leangroundbeef1largeonion,chopped1clovegarlic,minced215½-oz.canslow-sodiumstewedtomatoes15-oz.cankidneybeans,drained10-oz.pkg.frozencorn2ribscelery,sliced2smallzucchini,sliced
1cupuncookedmacaroni
2½cupshotwater
2beefbouilloncubes
½tsp.salt2tsp.Italianseasoning
1.Browngroundbeefinnonstickskillet.2.Combinebrownedgroundbeef,onion,garlic,stewedtomatoes,kidney
beans,corn,celery,zucchini,andmacaroniinslowcooker.3.Dissolvebouilloncubesinhotwater.CombinewithsaltandItalian
seasoning.Addtoslowcooker.4.Cover.Cookonlow6hours.
——PERSERVING——•180calories(35caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•15mgcholesterol•430mgsodium•24gtotalcarbohydrate(4gfiber,6gsugar)•13gprotein•4%DVvitaminA•10%DVvitaminC•4%DVcalcium•15%DViron
MexicanBeanSoupAndreaCunningham
Arlington,KS
Makes8servingsPrep.Time:10minutesCookingTime:8½-10½hoursIdealslow-cookersize:4-or5-qt.
¾cupdriedpintobeans,rinsed¾cupdriedkidneybeans,rinsed2Tbsp.driedonionflakes2Tbsp.driedparsleyflakes1Tbsp.chilipowder2tsp.groundcumin1tsp.driedoregano
6chickenbouilloncubes
½cupbrownrice,uncooked8cupswater
1cupuncookedsmall-cutpasta
1.Combineallingredientsexceptpastainslowcooker.2.Cover.Cookonlow8-10hours.3.Addpasta.4.Cover.Cookonhigh30minutes.
——PERSERVING——•120calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•1070mgsodium•24gtotalcarbohydrate(3gfiber,2gsugar)•5gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•8%DViron
Tip:Thismakesagoodgift.Putdriedbeansintoa1-quartjarwithlid.Putflavor
packetingredientsinasandwich-sizeplasticbag.Sealbagwithtieorribbon.Dothesamewiththepasta.Placeinthejarwiththebeans.Attachthecookingdirectionstotheoutsideofthejar.You’rereadytogiveahealthy,nutritiousgift.
TacoTwistSoupJanieSteeleMoore,OK
Makes6-8servingsPrep.Time:15-20minutesCookingTime:4-6hoursIdealslow-cookersize:3-or4-qt.
1medium-sizedonion,chopped2garliccloves,minced2Tbsp.canola,orolive,oil3cupsreduced-sodiumbeefbroth,orvegetable,
broth15-oz.canblackbeans,rinsedanddrained14½-oz.candicedtomatoes,undrained1½cupspicantesauce1cupspiralpasta,uncooked1smallgreenbellpepper,chopped2tsp.chilipowder1tsp.groundcumin½cupshreddedreduced-fatcheesefat-freesourcream,optional
1.Sautéonionsandgarlicinoilinskillet.2.Combineallingredientsexceptcheeseandsourcreaminslowcooker.3.Cookonlow4-6hours,orjustuntilpastaistender.4.Addcheeseandsourcreamasdesiredwhenserving.
——PERSERVING——•220calories(60caloriesfromfat)•6gtotalfat(1gsaturated,0gtrans)•0mgcholesterol
•1060mgsodium•31gtotalcarbohydrate(6gfiber,6gsugar)•11gprotein•10%DVvitaminA•20%DVvitaminC•10%DVcalcium•10%DViron
Tip:Analternativemethodistocookthepastain3cupsbrothontopofthestove
inasaucepan,andthenaddit(alongwiththebrothinwhichitcooked)duringthelast15minutesoftheSoup’scookingtime.ThatwouldallowtheSouptocooklongerwithoutriskingmushynoodles,ifthatbetterfitsyourschedule.
TacoCornSoupSaraKinsinger
StuartsDraft,VA
Makes6servingsPrep.Time:20minutesCookingTime:4hoursIdealslow-cookersize:6-qt.
1largeonion,chopped1lb.extra-leangroundbeef
1envelopedrytacoseasoning
16-oz.cankidneybeans,drained16-oz.cancorn,drained2qts.tomatojuice¼cupsugar½tsp.salt¼-½tsp.blackpepper,accordingtotaste
7ozs.bakedcornchips,optionalreducedfatgratedcheese,optionalfat-freesourcream,optional
1.Brownhamburgerandchoppedonioninnonstickskillet.Drain.2.Combinegroundbeef,onions,tacoseasoning,kidneybeans,corn,tomato
juice,sugar,salt,andpepperinslowcooker.3.Cookonlow4hoursoruntilheatedthrough.
——PERSERVING——•650calories(210caloriesfromfat)•23gtotalfat(7gsaturated,0gtrans)•40mgcholesterol•2200mgsodium•81gtotalcarbohydrate(9gfiber,25gsugar)•32gprotein•40%DVvitaminA•40%DVvitaminC•30%DVcalcium•30%DViron
Note:Ifyoupreferalessjuicystew,removethelidduringthelasthourofcooking.
Notefromtester:Ourson,Quincy,whowouldprefertoliveonbreadandchocolatealone,
initiallyturneduphisnoseindisgustattheSoup.IexplainedthatIwantedhimtotrythisrecipeandgivehisopinionbecausethat’swhyIhadmadetheSoup.So…3good-sizedservingslater…wedetermineditwasaravereview.
SouthwestChickenandWhiteBeanSoupKarenCenevivaSeymour,CT
Makes6servingsPrep.Time:15minutesCookingTime:2-4hoursIdealslow-cookersize:3½-qt.
1lb.boneless,skinlesschickenbreasts,cutinto1"cubes1¾cupslow-sodium,fat-freechickenbroth
1cuplow-sodiumchunkysalsa
3clovesgarlic,minced2Tbsp.cumin15½-oz.cansmallwhitebeans,drainedandrinsed
1cupfrozencorn
1largeonion,chopped
1.Brownchickenonallsidesin10"nonstickskilletovermediumtohighheat.Stirfrequentlytopreventsticking.
2.Mixbroth,salsa,garlic,cumin,beans,corn,andonioninslowcooker.Addchicken.Stirwell.
3.Cover.Cook2hoursonhighor4hoursonlow.
——PERSERVING——•200calories(25caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•40mgcholesterol•190mgsodium•22gtotalcarbohydrate(5gfiber,2gsugar)•22gprotein•4%DVvitaminA•15%DVvitaminC•8%DVcalcium•20%DViron
Oh!Good!Soup!AlixNancyBotsford
Seminole,OK
Makes10servingsSoakingTime:2-6hoursPrep.Time:20-25minutesCookingTime:3-6hoursIdealslow-cookersize:5-qt.
2cupsmixed,driedbeans2½qts.water1largeonion,chopped1garlicclove,minced28-oz.canlow-sodiumdicedtomatoes
½cupredbellpepper,chopped½cupcelery,choppedjuiceof1lemon1tsp.salt1tsp.blackpepperseveraldropsTabascosauce,accordingtoyourtastepreference1cupbrown
rice,uncooked1cupassortedsmallpasta,cooked
1.Sortandwashbeans.Coverwithwater.Soak2-6hours.Drain.2.Placebeansinslowcooker.Add2½quartsfreshwater.3.Cover.Cookonhigh2hours.4.Addallremainingingredientsexceptpasta.5.Addenoughwatersoallingredientsarecovered.6.Cover.Cookonhigh3hoursoronlow6hours.7.Addpastajustbeforeserving.
——PERSERVING——•210calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•470mgsodium•41gtotalcarbohydrate(11gfiber,6gsugar)•11gprotein•10%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
Tip:Whenusingpastaforotherdishes,alwaysreserveasmallhandfulina
reclosablebag.Thatwayyouwillhaveavarietyofshapesforthissoup.
NavyBeanVegetableSoup
LavinaHochstedlerGrandBlanc,MI
Makes12servingsPrep.Time:25minutesCookingTime:9-10hoursIdealslow-cookersize:6-qt.
4medium-sizedcarrots,thinlysliced2celeryribs,chopped1medium-sizedonion,chopped2cupsfullycookedhamcubes,trimmedoffat1½cupsdriednavybeans1.68-oz.pkg.dryvegetablesoupmix1envelopedryonionsoupmix
1bayleaf
½tsp.blackpepper
8cupswater
1tsp.salt,optional
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow9-10hours.3.Discardbayleafbeforeserving.
——PERSERVING——•160calories(20caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•20mgcholesterol•520mgsodium•22gtotalcarbohydrate(8gfiber,4gsugar)•14gprotein•100%DVvitaminA•0%DVvitaminC
•6%DVcalcium•15%DViron
Variation:Ifyoulikethetaste,andyourdietallows,youmaywanttosubstitutesmoked
turkeysausageorkielbasainplaceoftheham.
BlackBeanandButternutChickenChiliColleenHeatwole
Burton,MI
Makes12servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:5-qt.
1mediumonion,chopped1mediumredbellsweetpepper,chopped3clovesgarlic,minced1tsp.oliveoil3cupslow-sodium,fat-freechickenbroth215-oz.canblackbeans,rinsedanddrained2½cupscookedchicken,orturkey,cubed3cupsbutternutsquash,peeledand
cubed14½-oz.cancrushedtomatoes2tsp.driedparsleyflakes1½tsp.driedoregano1½tsp.cumin1tsp.chilipowder½tsp.salt
1.Inlargeskillet,sautéonion,redpepper,andgarlicinoliveoiluntiltender.Stirfrequentlytopreventsticking.
2.Combinesautéedingredientswithallotheringredientsinslowcooker.
3.Cover.Cookonlow4-5hours,oruntilvegetablesaredonetoyourliking.
——PERSERVING——•150calories(25caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•20mgcholesterol•300mgsodium•19gtotalcarbohydrate(6gfiber,1gsugar)•13gprotein•80%DVvitaminA•35%DVvitaminC•6%DVcalcium•15%DViron
GourmetWhiteChiliRashellHarrisWichita,KS
Makes8servingsSoakingTime:8hoursorovernightPrep.Time:20-30minutesCookingTime:4-10hoursIdealslow-cookersize:5-qt.
1lb.driedgreatnorthernwhitebeans1Tbsp.oliveoil2medium-sizedonions,chopped4clovesgarlic,minced8-oz.canchoppedgreenchilies2tsp.groundcumin2tsp.driedoregano¼tsp.groundcloves¼tspcayennepepper2lbs.boneless,skinless,chickenbreasts,cubedanduncooked6cupslow-fat,
low-sodiumchickenbroth2cupsgratedlow-fat,orfat-free,cheese,divided1tsp.salt½tsp.blackpepper
Garnishes:1cupfat-freesourcream
1cupsalsa
½cupcilantro
1.Coverbeanswithwaterandsoakovernight.Drain,discardingsoakingwater.
2.Inskillet,sautéonionsinoliveoiluntilclear.Addgarlic,greenchilies,cumin,oregano,cloves,andcayenne.Sauté2minutesmore.(Thisstepmaybeskippedifyouarepressedfortime.)3.Placeallingredientsinslowcookerexceptcheeseandgarnishes.
4.Cover.Cookonlow8-10hoursoronhigh4-6hours.5.Add1cupofcheese.Stiruntilmelted.6.Serveinbowlstoppedwithgarnishesandremainingcheese.
——PERSERVING——•510calories(70caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•95mgcholesterol
•770mgsodium•46gtotalcarbohydrate(11gfiber,11gsugar)•60gprotein•10%DVvitaminA•10%DVvitaminC•50%DVcalcium•50%DViron
ChickenBarleyChiliColleenHeatwole
Burton,MI
Makes12servingsPrep.Time:20minutesCookingTime:6-8hoursIdealslow-cookersize:6-qt.
214½-oz.canslow-sodiumtomatoes16-oz.jarlow-sodiumsalsa1cupquick-cookingbarley,uncooked
3cupswater
14½-oz.canlow-sodium,fat-freechickenbroth15½-oz.canblackbeans,rinsedanddrained
3cupscookedchicken,orturkey,cubed15¼-oz.canwhole-kernelcorn,undrained
1-3tsp.chilipowder,dependingonhowhotyoulikeyourchili1tsp.cuminfat-freesourcream,optionallow-fatshreddedcheese,optional
1.Combineallingredientsexceptsourcreamandcheeseinslowcooker.2.Cover.Cookonlow6-8hours,oruntilbarleyistender.3.Serveinindividualsoupbowlstoppedwithsourcreamandshreddedcheese
ifyouwish.
——PERSERVING——•200calories(25caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•25mgcholesterol•300mgsodium•27gtotalcarbohydrate(6gfiber,4gsugar)•15gprotein•15%DVvitaminA•25%DVvitaminC•4%DVcalcium•15%DViron
Mostslowcookersperformbestwhenmorethanhalffull.DorothyM.VanDeest,Memphis,TN
HealthyChickenChiliDawnDay
Westminster,CA
Makes10servingsPrep.Time:30-45minutesCookingTime:4-5hoursIdealslow-cookersize:6-qt.
3cupschicken,cookedandcubed1largeonion,chopped12-oz.canlow-sodiumchoppedtomatoes6-oz.canlow-sodiumtomatopaste312-oz.canslow-sodiumchilibeans,undrained3Tbsp.chilipowder
1cupfrozencorn
1.Combineallingredientsinslowcooker.Stirwell.2.Cover.Cookonlow4-5hours.3.Servewithlow-fatgratedcheese.
——PERSERVING——•250calories(35caloriesfromfat)•4gtotalfat(1gsaturated,0gtrans)•60mgcholesterol•560mgsodium•26gtotalcarbohydrate(7gfiber,2gsugar)•28gprotein•30%DVvitaminA•10%DVvitaminC•6%DVcalcium•15%DViron
ChickenChiliwithPestoMarilynMowry
Irving,TX
Makes4servingsPrep.Time:25-30minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
¾lb.boneless,skinlesschickenbreasts,cutintobite-sizedpieces,uncooked2tsp.vegetableoil,optional
¾cuponion,finelychopped1½cupscarrots,finelychopped¾cupredbellpepper,finelychopped¾cupcelery,slicedthin¼cupcannedchoppedgreenchilies
¾tsp.driedoregano½tsp.groundcumin¼tsp.salt⅛tsp.blackpepper16-oz.cancannellinibeansorotherwhitebeans,rinsedanddrained14½-oz.
canfat-free,low-sodiumchickenbroth3Tbsp.classicpestosauce(recipeatright)1.Sautéchickeninanonstickskillet,orinatraditionalskilletwithoil.2.Combineallingredientsexceptpestosauceinslowcooker.3.Cookonlow6-8hours.4.Stirinpestojustbeforeserving.
——PERSERVING——•370calories(110caloriesfromfat)•12totalfat(2.5gsaturated,0gtrans)•50mgcholesterol•820mgsodium•36gtotalcarbohydrate(9gfiber,10gsugar)•29gprotein•200%DVvitaminA•40%DVvitaminC•15%DVcalcium•20%DViron
PestoMakes¾cup
Prep.Time:5-10minutes
2Tbsp.walnuts,orpinenuts,coarselychopped2garliccloves,peeled3Tbsp.extra-virginoliveoil4cupsfreshbasilleaves(about4ozs.)½cupgratedParmesancheese¼tsp.salt
1.Mincenutsandgarlicinfoodprocessor.
2.Addoil,andpulse3times.3.Addbasil,cheese,andsalt.Processuntilfinelyminced,scrapingsidesof
bowl.
TacoChickenSoupColleenHeatwole
Burton,MIJanieSteeleMoore,OK
Makes4-6servingsPrep.Time:10-20minutesCookingTime:4-6hoursIdealslow-cookersize:4-or5-qt.
1envelopedryreduced-sodiumtacoseasoning
32-oz.canlow-sodiumV8juice16-oz.jarsalsa15-oz.canblackbeans,drained1cupfrozencorn
1cupfrozenpeas
2wholechickenbreasts,cookedandshredded
1.Combineallingredientsexceptcorn,peas,andchickeninslowcooker.2.Cover.Cookonlow4-6hours.Addremainingvegetablesandchicken1
hourbeforeserving.
——PERSERVING——•210calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)
•25mgcholesterol•970mgsodium•35gtotalcarbohydrate(8gfiber,9gsugar)•17gprotein•40%DVvitaminA•40%DVvitaminC•8%DVcalcium•20%DViron
Variation:Garnishindividualservingswithchoppedfreshcilantro,and,ifdietsallow,
withchunksofavocado.
ChickenTortillaSoupBeckyHarderMonument,CO
Makes8servingsPrep.Time:10minutesCookingTime:8hoursIdealslow-cookersize:4-or5-qt.
4uncookedboneless,skinlesschickenbreasthalves215-oz.cansblackbeans,undrained
215-oz.canslow-sodiumMexicanstewedtomatoes,orRoteltomatoes1cuplow-sodiumsalsa(mild,medium,orhot,whicheveryouprefer)4-oz.canchoppedgreenchilies,undrained
14½-oz.canlow-sodiumtomatosaucebakedtortillachips
2cupsgratedfat-freecheese
1.Combineallingredientsexceptchipsandcheeseinlargeslowcooker.2.Cover.Cookonlow8hours.
3.Justbeforeserving,removechickenbreastsandsliceintobite-sizedpieces.Stirintosoup.
4.Toserve,putahandfulofchipsineachindividualsoupbowl.Ladlesoupoverchips.Topwithcheese.
——PERSERVING——•330calories(20caloriesfromfat)•2.5gtotalfat(0gsaturated,0gtrans)•35mgcholesterol•1760mgsodium•55gtotalcarbohydrate(10gfiber,15gsugar)•28gprotein•10%DVvitaminA•15%DVvitaminC•10%DVcalcium•15%DViron
SouthwestCornSoupSusanTjonAustin,TX
Makes6servingsPrep.Time:15-20minutesCookingTime:4hoursIdealslow-cookersize:5-qt.
24-oz.canschoppedgreenchilies,undrained2smallzucchini,cutintobite-sizedpieces
1medium-sizedonion,thinlysliced3clovesgarlic,minced1tsp.groundcumin314½-oz.cansfat-free,sodium-reducedchickenbroth1½-2cupsshredded,
cookedturkey15-oz.canchickpeas,orblackbeans,rinsedanddrained10-oz.pkg.frozen
corn
1tsp.driedoregano½cupchoppedcilantro
1.Combineallingredientsinslowcooker.2.Cookonlow4hours.
——PERSERVING——•240calories(40caloriesfromfat)•4.5gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•520mgsodium•31gtotalcarbohydrate(7gfiber,5gsugar)•21gprotein•6%DVvitaminA•20%DVvitaminC•10%DVcalcium•20%DViron
Variation:ForatwistontheSoup’sflavorandconsistency,substitute114½-oz.canlow-
sodiumdicedtomatoesforoneofthecansofchickenbroth.
TacoBeanSoupKarenWaggoner
Joplin,MO
Makes12servingsPrep.Time:15-20minutesCookingTime:1½hoursIdealslow-cookersize:6-qt.
¾lb.leanporksausage1lb.extra-leangroundbeef1envelopedrylow-sodiumtacoseasoning
4cupswater
216-oz.canskidneybeans,rinsedanddrained214½-oz.canslow-sodiumstewedtomatoes
214½-oz.cansdicedMexicantomatoeswithjuice16-oz.jarchunkysalsa
1.Cooksausageandbeefinnonstickskilletovermediumheatuntilnolongerpink.Spoonintoslowcooker.
2.Addtacoseasoningandmixwell.3.Stirinwater,beans,tomatoes,andsalsa.4.Cover.Cookonhigh1hour.5.Uncover.Cookanother30minutesonhigh.Stiroccasionally.Serve.
——PERSERVING——•320calories(130caloriesfromfat)•14gtotalfat(5gsaturated,0gtrans)•40mgcholesterol•1830mgsodium•27gtotalcarbohydrate(7gfiber,8gsugar)•20gprotein•20%DVvitaminA
•10%DVvitaminC•10%DVcalcium•20%DViron
Tip:Ifyourdietallows,youmaywanttogarnishindividualservingswithlow-fat
sourcream,shreddedlow-fatcheddarcheese,andasprinklingofslicedripeolives.
BeanandHamSoupDoloresKratzSouderton,PA
Makes10servingsSoakingTime:8hoursorovernightPrep.Time:25minutesCookingTime:9-11hoursIdealslow-cookersize:7-qt.,or24-qt.cookers
1lb.mixeddriedbeanshambonefromhalfahambutt1½cupsham,cubed1largeonion,chopped¾cupcelery,chopped¾cupcarrots,slicedorchopped15-oz.canlow-sodiumdicedtomatoes2Tbsp.parsley,chopped1cuplow-sodiumtomatojuice
5cupswater
2Tbsp.Worcestershiresauce
1bayleaf
1tsp.preparedmustard½tsp.chilipowderjuiceof1lemon1tsp.salt½tsp.blackpepper
1.Placebeansinsaucepan.Coverwithwaterandsoakovernight.Drain.2.Coverbeanswithfreshwaterandcookinsaucepan30minutesuncovered.
Drainagain.Discardwater.3.Combinebeanswithremainingingredientsinslowcooker.4.Cover.Cookonlow9-11hours.5.Removebayleafandhambonebeforeserving.
——PERSERVING——•220calories(30caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•20mgcholesterol•200mgsodium•34gtotalcarbohydrate(11gfiber,7gsugar)•17gprotein•50%DVvitaminA•10%DVvitaminC•10%DVcalcium•25%DViron
Tip:Ichopthevegetablesandmixtheotheringredientstogetherintheevening,
andthenrefrigeratethemovernight.Ihavelessworkinthemorning.Awonderfularomagreetsthefamilyastheycomehomefortheeveningmeal.Andit’shealthy,too!
Cubemeatwhilepartiallyfrozenforeasiercutting.EleanorGlick,Bird-In-Hand,PA
CassouletChowderMiriamFriesenStaunton,VA
Makes8servingsSoakingTime:4-8hoursorovernightPrep.Time:2hoursCookingTime:4-10hoursIdealslow-cookersize:3½-or4-qt.
1¼cupsdrypintobeans
4cupswater
½lb.leansausage,cutin¼"slices,cookedanddrained2cupscubedcookedleanchicken
2cupscubedcookedleanham
1½cupsslicedcarrots8-oz.canlow-sodiumtomatosauce¾cupdryredwine½cupchoppedonions½tsp.garlicpowder
1bayleaf
1.Combinebeansandwaterinlargesaucepan.Bringtoboil.Reduceheatandsimmer,covered,1½hours.Refrigeratebeansandliquid4-8hours.
2.Combineallingredientsinslowcooker.3.Cover.Cookonlow8-10hoursoronhigh4hours.Ifthechowderseems
toothin,removelidduringlast30minutesofcookingtimetoallowittothicken.
4.Removebayleafbeforeserving.
——PERSERVING——•200calories(70caloriesfromfat)•8gtotalfat(2.5gsaturated,0gtrans)•55mgcholesterol•360mgsodium•10gtotalcarbohydrate(2gfiber,3gsugar)•20gprotein•80%DVvitaminA•0%DVvitaminC•4%DVcalcium•8%DViron
NavyBeanandBaconChowderRuthA.Feister
Narvon,PA
Makes6servingsSoakingTime:8hoursorovernightPrep.Time:20minutesCookingTime:7-9hoursIdealslow-cookersize:4-qt.
1½cupsdriednavybeans
2cupscoldwater
5slicesleanturkeybacon,cookedandcrumbled2medium-sizedcarrots,sliced
1ribcelery,sliced1mediumonion,chopped1tsp.driedItalianseasoning⅛tsp.blackpepper
2,or3,bayleaves,optional46-oz.canfat-free,low-sodiumchickenbroth
1cupfat-freemilk
1.Soakbeansin2cupscoldwaterfor8hours.2.Afterbeanshavesoaked,drain,ifnecessary,andplaceinslowcooker.3.Addallremainingingredients,exceptmilk,toslowcooker.4.Cover.Cookonlow7-9hours,oruntilbeansarecrisp-tender.5.Place2cupscookedbeanmixtureintoblender.Processuntilsmooth.
Returntoslowcooker.6.Addmilk.Coverandheatonhigh10minutes.
——PERSERVING——•260calories(30caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•400mgsodium•38gtotalcarbohydrate(14gfiber,8gsugar)•21gprotein•80%DVvitaminA•0%DVvitaminC•15%DVcalcium•30%DViron
Variation:Ifyoulikeazippiersoup,youmaywanttoadd1tsp.groundcumintoStep3.
SalsaSoupEstherJ.YoderHartville,OH
Makes10servings
Prep.Time:15minutesCookingTime:3-8hoursIdealslow-cookersize:4-qt.
1lb.mildsausage,sliced1qt.whitenavybeans,undrained2cupsmild,ormedium,salsa
4cupsfat-freechickenbroth
1.Brownsausageinskilletanddrainwell.2.Combineallingredientsinslowcooker.3.Cookonlow6-8hoursorhigh3-4hours.
——PERSERVING——•240calories(80caloriesfromfat)•9gtotalfat(3gsaturated,0gtrans)•15mgcholesterol•480mgsodium•27gtotalcarbohydrate(6gfiber,5gsugar)•14gprotein•6%DVvitaminA•6%DVvitaminC•10%DVcalcium•25%DViron
Tips:1.Ifyoulikeathickenedsoup,mix¼cupcornstarchwith¼cupwater.
Remove1cuphotsoupbrothfromcookerabout15minutesbeforeendofcookingtime.Whisktogetherwithcornstarchmixture.Whensmooth,stirbackintosoupincookerandstiruntilthickened.
2.Thiscanbeservedoverrice,inadditiontoservingitasasoup.
Black-EyedPeasWendyMcPhillips
Wichita,KS
Makes4-5servingsPrep.Time:5-10minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
1-lb.pkg.driedblack-eyedpeas1½cupsham,diced
6cupswater
½tsp.salt¼tsp.blackpepper
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow6-8hours.
——PERSERVING——•160calories(40caloriesfromfat)•4gtotalfat(1.5gsaturated,0gtrans)•40mgcholesterol•270mgsodium•14gtotalcarbohydrate(3gfiber,0gsugar)•17gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•10%DViron
Variations:1.Ifyouwantazestierdish,andifyourdietallows,consideradding24-oz.
cansdicedgreenchilies,apinchofredpepperflakes,orseveraldropsTabascosaucetoStep1.
2.Thisisgoodservedwithcornbread.
Black-EyedPeaChiliLenaMaeJanes
Lane,KS
Makes10servingsPrep.Time:20-30minutesCookingTime:2hoursIdealslow-cookersize:5-or6-qt.
¾lb.looseturkeysausage1mediumonion,chopped½cupcelerychopped415-oz.cansblack-eyedpeas,undrained14-oz.canlow-sodiumdicedtomatoes,undrained10-oz.canlow-sodium
dicedtomatoeswithgreenchilies,undrained2Tbsp.chilipowder
1.Cooksausageinskilletuntilnolongerpink,stirringfrequently.Drainsausageonpapertowel.
2.Addonionandcelerytoskillet.Cookuntiltranslucent,stirringfrequently.3.Placepeas,tomatoes,tomatoeswithgreenchilies,cookedonionsandcelery,
sausage,andchilipowderinslowcooker.Stirwell.4.Cover.Cookonhighuntilallingredientsarehot,aboutanhour.Thenturn
cookertolowandcook1morehour.
——PERSERVING——•220calories(25caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•25mgcholesterol•850mgsodium•33gtotalcarbohydrate(7gfiber,3gsugar)•15gprotein•25%DVvitaminA•20%DVvitaminC
•6%DVcalcium•20%DViron
TurkeySausageStewSheridySteeleArdmore,OK
Makes6servingsPrep.Time:25-30minutesCookingTime:4-6hoursIdealslow-cookersize:3½-or4-qt.
½lb.turkeysausage,removedfromcasing1largeonion,chopped2garliccloves,minced¾cupcarrots,chopped1fennelbulb,chopped½cupcelery,chopped10¾-oz.canfat-free,reduced-sodiumchickenbroth3mediumtomatoes,
peeled,seeded,andchopped1tsp.driedbasil1tsp.driedoregano¼tsp.salt15-oz.cannavybeans,drainedandrinsed
1cupuncookedshellpasta
½cuplowfatParmesancheese
1.Innonstickskillet,brownturkeysausage,onion,andgarlic.Drainwell.2.Combineallingredientsexceptpastaandcheeseinslowcooker.3.Cookonlow4-6hours.4.Onehourbeforeendofcookingtime,stirinpasta.5.Sprinklewithcheesetoserve.
——PERSERVING——•280calories(60caloriesfromfat)•7totalfat(2.5gsaturated,0gtrans)•35mgcholesterol•930mgsodium•36gtotalcarbohydrate(7gfiber,6gsugar)•20gprotein•80%DVvitaminA•20%DVvitaminC•20%DVcalcium•20%DViron
WhiteBeanandBarleySoupSharonMiller
Holmesville,OH
Makes12servingsPrep.Time:25minutesCookingTime:8-10hoursIdealslow-cookersize:6-qt.
1largeonion,chopped2garliccloves,minced1Tbsp.olive,orcanola,oil224-oz.cansgreatnorthernbeans(orequal
amountpreparedfromdriedbeans),undrained4cupsno-fat,low-sodiumchickenbroth
4cupswater
2largecarrots,chunked2medium-sizedgreen,orred,bellpeppers,chunked2celeryribs,chunked½cupquick-cookingbarley¼cupfreshparsley,chopped
2bayleaves
½tsp.driedthyme¼tsp.blackpepper28-oz.candicedtomatoes,undrained
1.Sautéonionandgarlicinoilinskilletuntiljustwilted.2.Combineallingredientsinslowcooker.3.Cookonlow8-10hours.4.Discardbayleavesbeforeserving.
——PERSERVING——•210calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•260mgsodium•36gtotalcarbohydrate(9gfiber,6gsugar)•12gprotein•50%DVvitaminA•20%DVvitaminC•15%DVcalcium•20%DViron
Variations:1.Ifyouwish,usepearlbarleyinsteadofquick-cooking,butcookituntil
nearlysoftonthestoveandaddithalfwaythroughthecookingcycle.2.Ifyouwant,andyourdietallows,youmaywanttoadd½-¾tsp.saltinStep
2.
WhiteBeanFennelSoupJanieSteeleMoore,OK
Makes6servings
Prep.Time:20-30minutesCookingTime:1-3hoursIdealslow-cookersize:5-qt.
1Tbsp.olive,orcanola,oil1largeonion,chopped1smallfennelbulb,slicedthin
5cupsfat-freechickenbroth
15-oz.canwhitekidney,orcannellini,beans,rinsedanddrained14½-oz.candicedtomatoes,undrained
1tsp.driedthyme¼tsp.blackpepper1bayleaf
3cupschoppedfreshspinach
1.Sautéonionsandfennelinoilinskilletuntilbrown.2.Combineonions,fennel,broth,beans,tomatoes,thyme,pepper,andbay
leaf.3.Cookonlow2-3hours,oronhigh1hour,untilfennelandonionsare
tender.4.Removebayleaf.5.Addspinachabout10minutesbeforeserving.
——PERSERVING——•160calories(25caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•690mgsodium•22gtotalcarbohydrate(8gfiber,4gsugar)•13gprotein•100%DVvitaminA•40%DVvitaminC•20%DVcalcium
•35%DViron
GreatNorthernBeanSoupAliceMiller
StuartsDraft,VA
Makes6servingsPrep.Time:15-20minutesCookingTime:3hoursIdealslowcookersize:3-qt.
21-lb.cansgreatnorthernbeans,rinsedanddrained1-lb.canlow-sodiumdiced,tomatoes,includingjuice1Tbsp.brownsugar
½cupgreenbellpeppers,chopped½cupredbellpeppers,chopped
1.Putbeans,tomatoes,andbrownsugarintoslowcooker.Stiruntilwellmixed.
2.Cover.Cookonhigh2½hours.3.StirchoppedredandgreenpeppersintoSoup.4.Cover.Cookonhigh30moreminutes.
——PERSERVING——•160calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•350mgsodium•32gtotalcarbohydrate(9gfiber,4gsugar)•10gprotein•25%DVvitaminA•60%DVvitaminC•10%DVcalcium•20%DViron
Freshvegetablestakelongertocookthanmeats,because,inaslowcooker,liquidsimmersratherthanboils.Rememberthisifyou’veadaptedrange-toprecipestoslowcooking.
BeatriceOrgish,Richardson,TX
Vegetables
VegetableMedleyDeborahSantiago
Lancaster,PAJudiManos
WestIslip,NY
Makes8servingsPrep.Time:25minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
4cupspotatoes,dicedandpeeled1½cupsfrozenwhole-kernelcorn4medium-sizedtomatoes,seededanddiced1cupcarrots,sliced½cuponions,chopped¾tsp.salt½tsp.sugar¾tsp.dillweed
¼tsp.blackpepper½tsp.driedbasil¼tsp.driedrosemary
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow5-6hours,oruntilvegetablesaretender.
——PERSERVING——•120calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•240mgsodium•27gtotalcarbohydrate(4gfiber,5gsugar)•4gprotein•80%DVvitaminA•20%DVvitaminC•2%DVcalcium•6%DViron
Ifyou’rehavingguests,andthosedinnersthatrequirelast-minuteattentiondriveyoucrazy,doyourside-dishvegetablesinyoursmallslowcooker.Theywon’tdemandanyofyourattentionuntilthey’rereadytobeserved.
VegetableswithPastaDonnaLantgenRapidCity,SD
Makes4-5servingsPrep.Time:20-25minutesCookingTime:6hours
Idealslow-cookersize:3½-or4-qt.
2cupschoppedzucchini
½cupcherrytomatoes,cutinhalfhalfgreen,orred,bellpepper,slicedhalfmedium-sizedonion,sliced½cupfreshmushrooms,sliced4clovesgarlic,minced1Tbsp.oliveoil1Tbsp.Italianseasoning8-oz.cantomatosauce
1.Combineallingredientsinslowcooker.2.Cookonlow4-5hoursoruntilvegetablesaretender.
——PERSERVING——•80calories(25caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•580mgsodium•12gtotalcarbohydrate(2gfiber,6gsugar)•4gprotein•20%DVvitaminA•30%DVvitaminC•2%DVcalcium•6%DViron
Tips:Servewithyourfavoritecookedpastaandtopwithgratedlow-fatParmesanor
mozzarellacheeseifyouwish.
VegetableRiceCasseroleEstherMartin
Ephrata,PA
Makes8servingsPrep.Time:25minutesCookingTime:3-4hoursIdealslow-cookersize:6-qt.
¼cupuncookedlong-grainrice1lb.zucchini,sliced1lb.yellowsummersquash,sliced1largeonion,sliced1Tbsp.driedbasil,divided1medium-sizedgreenbellpepper,julienned4celeryribswithleaves,chopped2largetomatoes,sliced¼cuppackedbrownsugar½tsp.salt¼tsp.blackpepper2Tbsp.oliveoil
1.Spreadriceinslowcookerthathasbeencoatedwithfat-freecookingspray.2.Layerinzucchini,yellowsquash,onion,andhalfthebasil.3.Topwithgreenpepper,celery,andtomatoes.4.Combinebrownsugar,salt,andpepper.Sprinkleovervegetables.Drizzle
withoil.5.Cover.Cookonhigh3-4hours,oruntilvegetablesreachthedegreeof
“doneness”youprefer.6.Sprinklewithremainingbasilwhenfinished.
——PERSERVING——•100calories(35caloriesfromfat)•4gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•170mgsodium•16gtotalcarbohydrate(3gfiber,11gsugar)•2gprotein•10%DVvitaminA•30%DVvitaminC
•4%DVcalcium•6%DViron
Variations:1.Ifyourdietallows,andifyoupreferalessjuicydish,increasetheamountof
riceto½cup.2.Ifyouwanttousefreshbasilinsteadofdried,stirin3Tbsp.justbefore
servingthedish.
“Stir-Fry”VeggiesShariandDaleMastHarrisonburg,VA
Makes8servingsPrep.Time:30minutesCookingTime:4-10hoursIdealslow-cookersize:6-qt.
16-oz.bagbabycarrots4ribscelery,chunked1medium-sizedonion,diced14½-oz.canlow-sodiumItalian-stylestewedtomatoes½tsp.driedbasil½tsp.driedoregano½tsp.salt1largered,oryellow,bellpepper,diced1smallheadcabbage,cutup1lb.rawbroccoli,cutup
1.Combinecarrots,celery,onion,tomatoes,basil,oregano,andsaltinslowcooker.
2.Cover.Cookonhigh3-4hoursoronlow6-8hours,stirringoccasionally.3.Stirinpepper,cabbage,andbroccoli.4.Cook1hourmoreonhigh,or2hoursmoreonlow,stirringoccasionally.
Youmayneedtoaddalittlewaterifthereisnotliquidleftontheveggies.
——PERSERVING——
•90calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•220mgsodium•19gtotalcarbohydrate(7gfiber,10gsugar)•4gprotein•200%DVvitaminA•100%DVvitaminC•10%DVcalcium•15%DViron
Tip:Servethisasasidedish,orasamaindishoverhotcookedrice,garnishedwith
Parmesancheese.
Cutupvegetablesforyourslow-cookerdishthenightbeforeandplacetheminziplockbagsintherefrigerator.Thiscutsdownonpreparationtimeinthemorning.
TracySupcoe,Barclay,MD
TofuandVegetablesDonnaLantgenRapidCity,SD
Makes6servingsPrep.Time:25-30minutesCookingTime:6hoursIdealslow-cookersize:4-or5-qt.
16ozs.firmtofu,drainedandcrumbled
½cuponion,chopped½cupcelery,chopped2cupsbokchoy,chopped2cupsnapacabbage,chopped½cuppeapods,cutinhalf
1.Combineallingredientsinslowcooker.2.Cookonlow6hours.
——PERSERVING——•60calories(25caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•25mgsodium•4gtotalcarbohydrate(1gfiber,2gsugar)•6gprotein•10%DVvitaminA•10%DVvitaminC•10%DVcalcium•8%DViron
Tip:Iliketoservethiswithsoysauceonabedofrice.
VegetableCasseroleEileenEash
Carlsbad,NM
Makes12servingsPrep.Time:25-30minutesCookingTime:6-7hoursIdealslow-cookersize:5-or6-qt.
2cupslow-sodiumstewedtomatoeswithjuice2cupscarrots,sliced2cupsonions,diced
2cupscelery,chopped¾cupgreenbellpepper,chopped2Tbsp.minutetapioca2tsp.seasonedsalt1cupcabbage,shredded½tsp.blackpepper
2cupsfreshgreenbeans
1.Combineallingredientsexceptbeansinslightlygreasedslowcooker.2.Cover.Cookonlow4-5hours.3.Addbeans.4.Cookanadditional2hours.
——PERSERVING——•50calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•290mgsodium•11gtotalcarbohydrate(3gfiber,6gsugar)•2gprotein•80%DVvitaminA•20%DVvitaminC•4%DVcalcium•6%DViron
ChineseVegetablesRebeccaLeichtyHarrisonburg,VA
Makes6servingsPrep.Time:15-20minutesCookingTime:3-6hoursIdealslow-cookersize:5-or6-qt.
1bunchcelery,slicedondiagonal1largeonion,sliced1-lb.canbeansprouts,drained12-oz.pkg.chop-sueyvegetables8-oz.canwaterchestnuts,drained24-oz.cansslicedmushrooms,drained1Tbsp.sugar3Tbsp.low-sodiumsoysauce¾cupwater¼tsp.blackpepper,ortotaste1.Sprayslowcookerwithfat-freecookingspray.
2.Combineallingredientsinslowcooker.3.Cover.Cookonlow3-6hours,dependinguponhowsoftorcrunchyyou
likeyourvegetables.
——PERSERVING——•120calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•135mgsodium•28gtotalcarbohydrate(5gfiber,5gsugar)•4gprotein•4%DVvitaminA•40%DVvitaminC•8%DVcalcium•8%DViron
LemonRedPotatoesJoyceShackelfordGreenBay,WI
Makes6servingsPrep.Time:15-20minutesCookingTime:2½-3hoursIdealslow-cookersize:4-qt.
1½lbs.medium-sizedredpotatoes¼cupwater2Tbsp.butter,melted1Tbsp.lemonjuice3Tbsp.freshchives,snippedchoppedfreshparsley1tsp.salt½tsp.blackpepper
1.Cutastripofpeelfromaroundthemiddleofeachpotato.Placepotatoesandwaterinslowcooker.
2.Cover.Cookonhigh2½-3hours.3.Drain.4.Combinebutter,lemonjuice,chives,andparsley.Pouroverpotatoes.Toss
tocoat.5.Seasonwithsaltandpepper.
——PERSERVING——•120calories(35caloriesfromfat)•4gtotalfat(2.5gsaturated,0gtrans)•10mgcholesterol•400mgsodium•18gtotalcarbohydrate(2gfiber,1gsugar)•2gprotein•0%DVvitaminA•20%DVvitaminC•2%DVcalcium•6%DViron
SaucyScallopedPotatoesSuePenningtonBridgewater,VA
Makes6servingsPrep.Time:20minutes
CookingTime:7-9hoursIdealslow-cookersize:3½-or4-qt.
4cupspeeled,thinlyslicedpotatoes10¾-oz.canfat-free,low-sodiumcreamofcelery,ormushroom,soup12-oz.
canfat-freeevaporatedmilk1largeonion,sliced½tsp.salt¼tsp.blackpepper1½cupschoppedfullycooked,leanham
1.Combinepotatoes,soup,evaporatedmilk,onion,salt,andpepperinslowcooker.Mixwell.
2.Cover.Cookonhigh1hour.Stirinham.Reducetolow.Cook6-8hours,oruntilpotatoesaretender.Stirwellbeforeserving.
——PERSERVING——•230calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•35mgcholesterol•630mgsodium•29gtotalcarbohydrate(3gfiber,9gsugar)•17gprotein•0%DVvitaminA•10%DVvitaminC•20%DVcalcium•8%DViron
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
GarlickyPotatoesDonnaLantgenRapidCity,SD
Makes6servingsPrep.Time:15-20minutesCookingTime:5-6hoursIdealslow-cookersize:3½-qt.
6potatoes,peeledandcubed6garliccloves,minced¼cupdriedonion,oronemediumonion,chopped2Tbsp.oliveoil
1.Combineallingredientsinslowcooker.2.Cookonlow5-6hours,oruntilpotatoesaresoftbutnotturningbrown.
——PERSERVING——•220calories(40caloriesfromfat)•4.5totalfat(0.5gsaturated,0gtrans)•0mgcholesterol•15mgsodium•40gtotalcarbohydrate(5gfiber,3gsugar)•5gprotein•0%DVvitaminA•30%DVvitaminC•4%DVcalcium•10%DViron
Variations:Foraddedflavor,stirin¼tsp.dillweedand/or¼tsp.driedbasilaspartof
Step1.
RusticPotatoesauGratinNancySavage
Factoryville,PA
Makes6servingsPrep.Time:30minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
½cupskimmilk10¾-oz.canlightcondensedcheddarcheesesoup8-oz.pkg.fat-freecream
cheese,softened1clovegarlic,minced¼tsp.groundnutmeg¼tsp.blackpepper2lbs.bakingpotatoes(about7)cutinto¼”-thickslices1smallonion,thinly
slicedpaprika
1.Heatmilkinsmallsaucepanovermediumheatuntilsmallbubblesformaroundedgeofpan.Removefromheat.
2.Addsoup,creamcheese,garlic,nutmeg,andpeppertopan.Stiruntilsmooth.
3.Sprayinsideofslowcookerwithnonfatcookingspray.Layerone-quarterofpotatoesandonionsonbottomofslowcooker.
4.Topwithone-quarterofsoupmixture.Repeatlayers3times.5.Cover.Cookonlow6-8hours,oruntilpotatoesaretenderandmostof
liquidisabsorbed.6.Sprinklewithpaprikabeforeserving.
——PERSERVING——•210calories(35caloriesfromfat)•4gtotalfat(1.5gsaturated,1gtrans)•10mgcholesterol•620mgsodium•36gtotalcarbohydrate(4gfiber,4gsugar)•11gprotein•10%DVvitaminA•20%DVvitaminC•10%DVcalcium
•8%DViron
It’squiteconvenienttouseaslowcookertocookpotatoesforsaladsorforfriedpotatoesorasbakedpotatoes.Justfilltheslowcookerwithcleanedpotatoesandcookalldayuntildone.
DarlaSathre,Baxter,MN
MustardPotatoesFrancesMusser
Newmanstown,PA
Makes6servingsPrep.Time:15minutesafterpotatoesarecookedCookingTime:3-4hoursIdealslow-cookersize:4-qt.
½cuponions,chopped1Tbsp.butter1½tsp.preparedmustard1tsp.salt
¼tsp.blackpepper½cupfat-free,or2%,milk¼lb.low-fatcheese6mediumpotatoes,cookedandgrated
1.Sautéonioninbutterinskillet.Addmustard,salt,pepper,milk,andcheese.2.Placepotatoesinslowcooker.Donotpressdown.3.Pourmixtureoverpotatoes.4.Cover.Cookonlow3-4hours.5.Tosspotatoeswithalargespoonwhenreadytoserve.
——PERSERVING——•230calories(30caloriesfromfat)•3.5gtotalfat(2gsaturated,0gtrans)•10mgcholesterol•430mgsodium•40gtotalcarbohydrate(5gfiber,4gsugar)•10gprotein•4%DVvitaminA•30%DVvitaminC•20%DVcalcium•10%DViron
Variation:Ifyoulikeanunmistakablemustardytaste,andyourdietallows,youcan
doubletheamountofmustard.
Extra-GoodMashedPotatoesZonaMaeBontrager,Kokomo,INMaryJaneMusser,Manheim,PAElsieSchlabach,Millersburg,OHCarolSommers,Millersburg,OHEdwinaStoltzfus,Narvon,PABarbaraHershey,Lancaster,PA
Makes12servings
Prep.Time:45minutesCookingTime:4-6hoursIdealslow-cookersize:5-to6-qt.
5lbs.potatoes,peeledandcooked2cupsfat-freemilk,heatedtoscalding2Tbsp.butter,meltedinhotmilk8-oz.pkg.fat-freecreamcheese,softened1½cupsfat-freesourcream1tsp.onion,orgarlic,salt1tsp.salt¼-½tsp.pepper
1.Mashallingredientstogetherinalargemixingbowluntilsmooth.2.Pourintoslowcooker.3.Cover.Cookonlow4-6hours,oruntilheatedthrough.
——PERSERVING——•220calories(20caloriesfromfat)•2.5gtotalfat(1.5gsaturated,0gtrans)•10mgcholesterol•470mgsodium•41gtotalcarbohydrate(3gfiber,5gsugar)•8gprotein•4%DVvitaminA•35%DVvitaminC•15%DVcalcium•4%DViron
Tip:Thesepotatoesmaybeprepared3-4daysinadvanceofservingandkeptinthe
refrigeratoruntilreadytouse.
Do-AheadMashedPotatoesShariandDaleMast
Harrisonburg,VA
Makes8servingsPrep.Time:50minutesChillingTime:8hoursorovernightCookingTime:3-4hoursIdealslow-cookersize:6-qt.
12medium-sizedpotatoes,washed,peeled,andquartered1small,ormedium-sized,onion,chopped4ozs.Neufchatel,orfat-freecreamcheese1tsp.salt
¼tsp.blackpepper
1cupskimmilk
1.Inasaucepan,coverpotatoesandonionwithwater.Bringtoaboil,andthensimmerovermedium-lowheatfor30minutesorso,untilfullysoftened.Drain.
2.Mashpotatoesandonionwithpotatomashertoremovechunks.3.Inlargemixingbowl,combinepartiallymashedpotatoes,creamcheese,salt,
pepper,andmilk.Whiptogetheronhighfor3minutes.4.Transferpotatoesintoslowcooker.Coverandrefrigerateovernight.5.Cookonlow3-4hours.
——PERSERVING——•280calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•400mgsodium•59gtotalcarbohydrate(7gfiber,5gsugar)•10gprotein•0%DVvitaminA•60%DVvitaminC•10%DVcalcium•15%DViron
Variation:
Ifyourdietallows,youmaywanttoincreasethesaltto1¼or1½tsp.inStep3.
PotatoFillingMiriamNolt
NewHolland,PA
Makes20servingsPrep.Time:25minutesCookingTime:3hoursIdealslow-cookersize:25-qt.cookers
1cupcelery,choppedfine1medium-sizedonion,minced1stick(½cup)butter215-oz.pkgs.low-fatbreadcubes6eggs,beaten1qt.fat-freemilk1qt.mashedpotatoes3tsp.salt2pinchessaffron
1cupboilingwater
1tsp.blackpepper
1.Sautéceleryandonioninbutterinskilletuntiltransparent.2.Combinesautéedmixturewithbreadcubes.Stirinremainingingredients.
Addmoremilkifmixtureisn’tverymoist.3.Pourintolarge,orseveralmedium-sized,slowcookers.Cookonhigh3
hours,stirringupfrombottomeveryhourorsotomakesurethefillingisn’tsticking.
——PERSERVING——
•260calories(45caloriesfromfat)•5gtotalfat(2.5gsaturated,0gtrans)•65mgcholesterol•510mgsodium•70gtotalcarbohydrate(4gfiber,4gsugar)•10gprotein•0%DVvitaminA•10%DVvitaminC•10%DVcalcium•20%DViron
Tip:Thisrecipecanbecutinhalfsuccessfully.
Slow-CookerStuffingwithPoultryPatUnternahrer
Wayland,IA
Makes18servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:6-or7-qt.,or24-qt.cookers
1largeloaflow-fatbread,cubedandallowedtodry2cupschopped,cookedturkey,orchicken,skinremoved1largeonion,chopped
3ribscelerywithleaves,chopped½stick(¼cup)butter,melted
4cupsfat-freechickenbroth
1Tbsp.poultryseasoning1tsp.salt4eggs,beaten½tsp.blackpepper
1.Mixtogetherallingredients.Pourintoslowcooker.2.Coverandcookonhigh1hour,thenreducetolow4-5hours.
——PERSERVING——•110calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•60mgcholesterol•270mgsodium•12gtotalcarbohydrate(4gfiber,1gsugar)•10gprotein•0%DVvitaminA•0%DVvitaminC•6%DVcalcium•10%DViron
FreshHerbStuffingBarbaraJ.Fabel
Wausau,WI
Makes8servingsPrep.Time:30-45minutesCookingTime:4-5hoursIdealslow-cookersize:6-qt.
3Tbsp.butter3onions,chopped4celeryribs,chopped½cupchoppedfreshparsley1Tbsp.choppedfreshrosemary1Tbsp.choppedfreshthyme1Tbsp.choppedfreshmarjoram1Tbsp.choppedfreshsage1tsp.salt½tsp.freshly-groundblackpepper1loafstalelow-fatsourdoughbread,cutin1-inchcubes
2cupsfat-freechickenbroth
1.Sautéonionsandceleryinbutterinskilletuntiltransparent.Removefromheatandstirinfreshherbsandseasonings.
2.Placebreadcubesinlargebowl.Addonion/herbmixture.Addenoughbrothtomoisten.Mixwellbutgently.Turnintogreasedslowcooker.
3.Cover.Cookonhigh1hour.Reduceheattolowandcontinuecooking3-4hours.
——PERSERVING——•100calories(45caloriesfromfat)•5gtotalfat(3gsaturated,0gtrans)•10mgcholesterol•420mgsodium•11gtotalcarbohydrate(2gfiber,3gsugar)•3gprotein•6%DVvitaminA•6%DVvitaminC•4%DVcalcium•8%DViron
IrishMashedPotatoesEstherJ.YoderHartville,OH
Makes9servingsPrep.Time:30-45minutesCookingTime:2½-4hoursIdealslow-cookersize:5-qt.
3lbs.peeledYukongold,orredpotatoes,cubed2½cupschoppedcabbage3-6garliccloves,peeled,accordingtoyourtastepreference2cupsfat-free,
low-sodiumchickenbroth½cup(4ozs.)low-fatcreamcheese,atroomtemperature⅓cupfat-free,or
low-fat,sourcream¼cupskim,or2%,milk½tsp.koshersalt¼tsp.blackpepper
1.Combinepotatoes,cabbage,garliccloves,andchickenbrothinslowcooker.2.Cookonhigh2½-4hours,oruntilvegetablesaresoft.3.Drain.Addremainingingredientsandmash.4.Thepotatoesarenowreadytoserve,oryoumaypourthembackintothe
slowcookerandsetthecookeronlowuntilyou’rereadytoserve.
——PERSERVING——•160calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•260mgsodium•31gtotalcarbohydrate(4gfiber,3gsugar)•7gprotein•4%DVvitaminA•30%DVvitaminC•8%DVcalcium•10%DViron
Variation:1.Ifyouprefermoreseasoning,andyourdietallows,youmaywantto
increasethekoshersaltto1tsp.2.Ifyouputthemashedpotatoesbackintothecookertokeepthemwarm,stir
themupfromthebottomandawayfromthesidesbeforeserving.
PotatoStuffedCabbageJeanetteOberholtzer
Manheim,PA
Makes10servingsPrep.Time:25-30minutesCookingTime:4-6hoursIdealslow-cookersize:6-qt.
halfalargeheadcabbage,slicedthin2½lbs.potatoes(6or7medium-sized),peeledandgrated1onion,sliced¼cuplong-grainrice,uncooked1apple,peeledandsliced½-1tsp.drieddill,accordingtoyourtastepreference¼-½tsp.blackpepper,
accordingtoyourtastepreference¼tsp.groundginger
1eggwhite
14¼-oz.cantomatoes
1.Sprayinsideofcookerwithnonfatcookingspray.Thenbeginlayeringvegetablesintocooker.Placeone-thirdofcabbage,one-thirdofpotatoes,one-thirdofonion,one-thirdofrice,one-thirdofapple,andone-thirdofspicesandseasoningsintocooker.
2.Repeattwice.3.Beateggwhiteuntilfrothy.Foldintotomatoes.Spoonovertopof
vegetables.4.Cover.Cookonlow4-6hours,oruntilvegetablesjagtender.
——PERSERVING——•120calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•135mgsodium•28gtotalcarbohydrate(5gfiber,5gsugar)•4gprotein•4%DVvitaminA•40%DVvitaminC•8%DVcalcium•8%DViron
BakedPotatoes
MaryJaneMusserManheim,PA
Makes6servingsPrep.Time:5-10minutesCookingTime:3-8hoursIdealslow-cookersize:4-or5-qt.
6medium-sizedbakingpotatoes
nonfatcookingspray
1.Prickpotatoeswithfork.2.Coateachpotatowithcookingspray.Placepotatoesinslowcooker.3.Cover.Cookonlow6-8hoursoronhigh3-4hours,oruntilpotatoesjag
tenderandarenotbrowned.
——PERSERVING——•160calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•37gtotalcarbohydrate(5gfiber,2gsugar)•4gprotein•0%DVvitaminA•30%DVvitaminC•2%DVcalcium•10%DViron
PizzaPotatoesDorothyVanDeest
Memphis,TN
Makes6servingsPrep.Time:20-25minutesCookingTime:4-6hoursIdealslow-cookersize:3½-qt.
6medium-sizedpotatoes,peeledandthinlysliced1largeonion,thinlysliced1Tbsp.oliveoil1oz.slicedpepperoni¼lb.gratedlow-fatmozzarellacheese8-oz.canfat-freepizzasauce
1.Inlargeskillet,sautépotatoandonionslicesinoiluntilonionbecomestransparent.Stirconstantlytopreventbrowningorsticking.Drainwell.
2.Combinepotatoesandonionswithpepperoniandcheeseinslowcooker.3.Pourpizzasauceovertop.4.Coverandcookonlow4-6hours.
——PERSERVING——•280calories(70caloriesfromfat)•8gtotalfat(3gsaturated,0gtrans)•15mgcholesterol•300mgsodium•43gtotalcarbohydrate(6gfiber,5gsugar)•11gprotein•6%DVvitaminA•40%DVvitaminC•15%DVcalcium•15%DViron
Variations:Ifyourdietallows,youmaywanttoadd½tsp.saltand¼tsp.blackpepperto
Step2.
HotGermanPotatoSalad
CharHagnerMontague,MIPennyBlosser
Beavercreek,OH
Makes8servingsPrep.Time:25-30minutesCookingTime:3-8hoursIdealslow-cookersize:3½-or4-qt.
6-7cupspotatoes,sliced1cuponions,chopped1cupcelery,chopped
1cupwater
⅓cupvinegar¼cupsugar2Tbsp.quick-cookingtapioca1tsp.salt1tsp.celeryseed¼tsp.blackpepper6slicesleanturkeybacon,cookedandchopped¼cupfreshparsley
1.Combinepotatoes,onions,andceleryinslowcooker.2.Inabowl,combinewater,vinegar,sugar,tapioca,salt,celeryseed,andblack
pepper.3.Pouroverpotatoes.Mixtogethergently.4.Cover.Cookonlow6-8hoursoronhigh3-4hours.5.Stirinbaconandparsleyjustbeforeserving.
——PERSERVING——•170calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•10mgcholesterol•440mgsodium•32gtotalcarbohydrate(3gfiber,8gsugar)
•4gprotein•0%DVvitaminA•25%DVvitaminC•4%DVcalcium•8%DViron
CandiedSweetPotatoesJulieWeaverReinholds,PA
Makes8servingsPrep.Time:50minutesCookingTime:4hoursIdealslow-cookersize:3½-qt.
8medium-sizedsweetpotatoes
½tsp.salt20-oz.canunsweetened,crushedpineapples,undrained2Tbsp.brownsugar1tsp.groundnutmeg1tsp.groundcinnamon
1.Cooksweetpotatoesuntilsoft.Peel.Sliceandplaceinslowcooker.2.Combineremainingingredients.Pouroversweetpotatoes.3.Cover.Cookonlow4hours.
——PERSERVING——•130calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•160mgsodium•32gtotalcarbohydrate(4gfiber,25gsugar)•2gprotein
•200%DVvitaminA•20%DVvitaminC•4%DVcalcium•10%DViron
RosySweetPotatoesEvelynL.WardGreeley,CO
Makes8servingsPrep.Time:5minutesCookingTime:3-4hoursIdealslow-cookersize:3½-or4-qt.
40-oz.canunsweetenedsweetpotatochunks,drained21-oz.canliteapplepiefilling
⅓cupbrownsugar⅓cupredhots1tsp.groundcinnamon
1.Combineallingredientsinslowcookersprayedwithnonfatcookingspray.2.Cover.Cookonlow3-4hours.
——PERSERVING——•280calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•220mgsodium•62gtotalcarbohydrate(3gfiber,46gsugar)•4gprotein•400%DVvitaminA•2%DVvitaminC•6%DVcalcium•15%DViron
SweetPotatoFruitCompoteIleneBontragerArlington,KS
Makes8servingsPrep.Time:45minutesCookingTime:5-6hoursIdealslow-cookersize:3½-qt.
4cupssweetpotatoes,peeledandcubed3tartcookingapples,peeledanddiced20-oz.canunsweetenedpineapplechunks,undrained¼cupbrownsugar1cupminiaturemarshmallows,divided
1.Cooksweetpotatoesinsmallamountofwaterinsaucepanuntilalmostsoft.Drain.
2.Combinesweetpotatoes,apples,andpineapplesinslowcooker.3.Sprinklewithbrownsugarand⅔cupmarshmallows.4.Cover.Cookonlow5-6hours.5.Thirtyminutesbeforeserving,toppotatoesandfruitwithremaining⅓cup
marshmallows.Coverandcontinuecooking.
——PERSERVING——•200calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)
•0mgcholesterol•15mgsodium•49gtotalcarbohydrate(4gfiber,31gsugar)•2gprotein•400%DVvitaminA•20%DVvitaminC•4%DVcalcium•6%DViron
SweetPotato-CranberryCasseroleMaryE.Wheatley
Mashpee,MA
Makes12servingsPrep.Time:20-30minutesCookingTime:3-4hoursIdealslowcookersize:4-to6-qt.
¼cuporangejuice¼stick(2Tbsp.)butter3Tbsp.brownsugar1tsp.groundcinnamon1½cupsfresh,orfrozen,cranberriessalt4lbs.sweetpotatoes,oryams,peeledifyouwishandcutinto1"pieces1.Place
allingredientsexceptsweetpotatoesinslowcooker.Mixtogether.2.Cover.Cookonhighwhilepreparingpotatoes.3.Addpotatopiecestowarmmixture.4.Cover.Cookonhigh3-4hours.5.Whenpotatoesaresoft,stiruntilthey’remashedandthenserve.
——PERSERVING——•120calories(20caloriesfromfat)•2gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•45mgsodium
•25gtotalcarbohydrate(4gfiber,10gsugar)•2gprotein•370%DVvitaminA•30%DVvitaminC•4%DVcalcium•6%DViron
GreenBeanswithDillRebeccaLeichtyHarrisonburg,VA
Makes8servingsPrep.Time:5minutesCookingTime:3-4hoursIdealslow-cookersize:3½-or4-qt.
2qts.freshcutgreenbeans,or414½-oz.canscutgreenbeans2tsp.beefbouillongranules
½tspdillseed¼cupwater
1.Sprayslowcookerwithfat-freecookingspray.2.Addallingredientsandmixwell.3.Cookonhigh3-4hours,oruntilbeansaredonetoyourliking.
——PERSERVING——•35calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•310mgsodium•8gtotalcarbohydrate(4gfiber,3gsugar)•2gprotein•15%DVvitaminA•20%DVvitaminC•4%DVcalcium
•6%DViron
Variations:1.Ifyoulike,add2Tbsp.mincedonionstoStep2.2.Ifyoursodiumcounterallows,youmaywanttoadd1tsp.garlicsalttoStep
2.
GreenBeanSupperBeverlyFlatt-GetzWarriorsMark,PA
Makes24-28servingsPrep.Time:15-20minutesCookingTime:6-8hoursIdealslow-cookersize:6-or7-qt.
2lbs.newpotatoes,or5whitepotatoeshalvedandscrubbed6-lb.5-oz.cangreenbeans,drained
15-oz.canwholecorn,drained1largeonion,or2mediumonions,diced5-oz.canleanchunkhaminwater10¾-oz.canfat-free,low-sodiumchickenbroth½tsp.garlicpowder½tsp.onionpowder
1chickenbouilloncube
1.Placepotatoesinslowcooker.2.Addremainderofingredients.3.Fillpothalf-fullofwater.4.Cook6-8hoursonlow,oruntilthevegetablesaredonetoyourliking.
——PERSERVING——•70calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol
•510mgsodium•14gtotalcarbohydrate(3gfiber,3gsugar)•3gprotein•6%DVvitaminA•10%DVvitaminC•2%DVcalcium•6%DViron
Variations:Youcanusefreshgreenbeansinplaceofthecannedones.Youmayneedto
increasecookingtimeto8-10hoursonlow.
Slow-CookerRatatouilleNanciKeatley
Salem,OR
Makes6servingsPrep.Time:35-40minutesCookingTime:6-7hoursIdealslow-cookersize:5-or6-qt.
1Tbsp.oliveoil1largeonion,chopped6largegarliccloves,minced1greenbellpepper,cutintostrips1redbellpepper,cutintostrips1medium-sizedeggplant,cubed,peeledornot2cupsmushrooms,thickly
sliced4tomatoes,cubed1cuplow-sodiumtomatopurée¼cupdryredwine,orwinevinegar1Tbsp.lemonjuice2tsp.driedthyme1tsp.driedoregano1tsp.groundcumin
½-1tsp.salt¼-½tsp.blackpepper4Tbsp.mincedfreshbasil¼cupfreshparsley,chopped
1.Turnslowcookeronhighfor2minutes.2.Pouroilintoslowcookerandaddremainingingredients,exceptparsleyand
freshbasil.3.Cover.Cookonhigh2hours,thenonlow4-5hours.4.Stirinfreshbasil.Sprinklewithparsley.Serve.
——PERSERVING——•120calories(30caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•30mgsodium•20gtotalcarbohydrate(6gfiber,10gsugar)•4gprotein•30%DVvitaminA•50%DVvitaminC•6%DVcalcium•15%DViron
Variations:1.Thisisdeliciousoverwholewheatpastaorbrownrice!Italsomakesgreat
pizzatopping.2.Youmaysubstitute1roundedTbsp.driedbasilforthefreshbasil.Ifyoudo
that,thenaddthebasiltoStep2.
MediterraneanEggplantWillardE.Roth
Elkhart,IN
Makes8servingsPrep.Time:25-30minutes
CookingTime:5-6hoursIdealslow-cookersize:5-qt.
1medium-sizedredonion,chopped2clovesgarlic,crushed1cupfreshmushrooms,sliced2Tbsp.oliveoil1eggplant,unpeeled,cubed2greenbellpeppers,coarselychopped28-oz.cancrushedtomatoes28-oz.cangarbanzos,drainedandrinsed2Tbsp.freshrosemary1cupfreshparsley,chopped½cupkalamataolives,pittedandsliced
1.Sautéonion,garlic,andmushroomsinoliveoilinskilletovermediumheat.Transfertoslowcookercoatedwithnonfatcookingspray.
2.Addeggplant,peppers,tomatoes,garbanzos,rosemary,andparsleytocooker.
3.Cover.Cookonlow5-6hours.4.Stirinolivesjustbeforeserving.5.Servewithcouscousorpolenta.
——PERSERVING——•250calories(70caloriesfromfat)•8gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•370mgsodium•38gtotalcarbohydrate(9gfiber,8gsugar)•11gprotein•10%DVvitaminA•40%DVvitaminC•15%DVcalcium•30%DViron
EggplantItalianMelanieThrowerMcPherson,KS
Makes6-8servingsPrep.Time:30minutesCookingTime:4hoursIdealslow-cookersize:4-or5-qt.,(anovalcookerworksbest!)
2eggplants
¼cupEggBeaters24ozs.fat-freecottagecheese¼tsp.saltblackpeppertotaste14-oz.cantomatosauce2-4Tbsp.Italianseasoning,accordingtoyourtastepreference1.Peel
eggplantsandcutin½"-thickslices.Soakinsalt-waterforabout5minutestoremovebitterness.Drainwell.2.Sprayslowcookerwithfat-freecookingspray.3.MixEggBeaters,cottagecheese,salt,andpeppertogetherinbowl.4.MixtomatosauceandItalianseasoningtogetherinanotherbowl.5.Spoonathinlayeroftomatosauceintobottomofslowcooker.Topwith
aboutone-thirdofeggplantslices,andthenone-thirdofegg/cheesemixture,andfinallyone-thirdofremainingtomatosaucemixture.
6.Repeatthoselayerstwice,endingwithseasonedtomatosauce.7.Cover.Cookonhigh4hours.Allowtorest15minutesbeforeserving.
——PERSERVING——•120calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•30mgcholesterol•940mgsodium•17gtotalcarbohydrate(4gfiber,11gsugar)•11gprotein•15%DVvitaminA
•4%DVvitaminC•8%DVcalcium•4%DViron
Variation:Formorespice,addredpepperseasoningtotasteinStep4.
CaponataKatrineRose
Woodbridge,VA
Makes10servingsPrep.Time:25-30minutesCookingTime:5-6hoursIdealslow-cookersize:4-qt.
1medium-sizedeggplant,peeledandcutinto½”cubes14-oz.canlow-sodiumdicedtomatoes
1medium-sizedonion,chopped1redbellpepper,cutinto½”pieces¾cuplow-sodiumsalsa¼cupoliveoil2Tbsp.capers,drained3Tbsp.balsamicvinegar
3garliccloves,minced1¼tsp.driedoregano⅓cupchoppedfreshbasil
1.Combineallingredientsexceptbasilinslowcooker.2.Cover.Cookonlow5-6hours,oruntilvegetablesaretender.3.Stirinbasil.ServeoverslicesoftoastedFrenchbread.
——PERSERVING——•340calories(70caloriesfromfat)•8gtotalfat(1.5gsaturated,0.5gtrans)•0mgcholesterol•830mgsodium•58gtotalcarbohydrate(5gfiber,5gsugar)•10gprotein•2%DVvitaminA•10%DVvitaminC•10%DVcalcium•15%DViron
Eggplant&ZucchiniCasseroleJenniferDzialowski
Brighton,MI
Makes6servingsPrep.Time:25-30minutesCookingTime:5-6hoursIdealslow-cookersize:5-qt.
2eggwhites1medium-sizedeggplant
1medium-sizedzucchini
1½cupsbreadcrumbs1tsp.garlicpowder1tsp.low-sodiumItalianseasoning48-oz.jarfat-free,low-sodiumspaghettisauce8-oz.baglow-fatshredded
mozzarellacheese1.Beateggwhitesinsmallbowl.2.Sliceeggplantandzucchini.Placeinseparatebowl.3.Combineinanotherbowlbreadcrumbs,garlicpowder,andItalian
seasoning.4.Dipslicedveggiesineggwhiteandtheninbreadcrumbs.Layerinslow
cooker,pouringsauceandsprinklingcheeseovereachlayer.(Reserve½cupcheese).Topwithsauce.
5.Cover.Cookonlow5-6hours,oruntilvegetablesaretender.6.Topwithremainingcheeseduringlast15minutesofcooking.
——PERSERVING——•280calories(100caloriesfromfat)•11gtotalfat(4.5gsaturated,0gtrans)•20mgcholesterol•1380mgsodium•30gtotalcarbohydrate(6gfiber,15gsugar)•15gprotein•20%DVvitaminA•20%DVvitaminC•30%DVcalcium•15%DViron
Variation:Foraddedflavoring,sprinklechoppedonionsandmincedgarlicovereach
layerofvegetables.
ZucchiniSpecialLouiseStackhouse
Benten,PA
Makes4servingsPrep.Time:20minutesCookingTime:5-6hoursIdealslow-cookersize:3-qt.
1medium-to-largezucchini,peeledandsliced1medium-sizedonion,sliced1qt.low-sodiumstewedtomatoeswithjuice,or214½-oz.canslow-sodium
stewedtomatoeswithjuice¼tsp.salt1tsp.driedbasil8ozs.fat-freemozzarellacheese,shredded
1.Layerzucchini,onion,andtomatoesinslowcooker.2.Sprinklewithsaltandbasil.3.Cover.Cookonlow5-6hours.4.Sprinklewithcheese15minutesbeforeendofcookingtime.
——PERSERVING——•170calories(0caloriesfromfat)
•0gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•620mgsodium•20gtotalcarbohydrate(5gfiber,15gsugar)•19gprotein•20%DVvitaminA•20%DVvitaminC•90%DVcalcium•20%DViron
ZucchiniinSourCreamLizzieAnnYoder
Hartville,OH
Makes6servingsPrep.Time:20minutesCookingTime:1-1½hoursIdealslow-cookersize:3-or4-qt.
4cupszucchini,unpeeled,sliced
1cupfat-freesourcream
¼cupskimmilk1cuponions,chopped1tsp.salt1cupgratedlow-fatsharpcheddarcheese
1.Cookzucchiniinmicrowaveonhigh2-3minutes.Turnintoslowcookersprayedwithnonfatcookingspray.
2.Combinesourcream,milk,onions,andsalt.Pouroverzucchiniandstirgently.
3.Cover.Cookonlow1-1½hours.4.Sprinklecheeseovervegetables30minutesbeforeserving.
——PERSERVING——•100calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•430mgsodium•12gtotalcarbohydrate(1gfiber,7gsugar)•8gprotein•10%DVvitaminA•0%DVvitaminC•20%DVcalcium•4%DViron
VegetableAcornSquashJanetRoggieLowville,NY
Makes6servingsPrep.Time:5minutesCookingTime:8hoursIdealslow-cookersize:4-qt.
1largeacornsquash
½tsp.salt¼tsp.groundcinnamon1Tbsp.butter
1.Washsquash.2.Cookonlow8hours.3.Splitinhalfandremoveseeds.4.Cuteachhalfinto3wedges.5.Sprinklewedgeswithsaltandcinnamon.Dotwithbutter.
——PERSERVING——•45calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•0mgsodium•7gtotalcarbohydrate(1gfiber,2gsugar)•1gprotein•6%DVvitaminA•8%DVvitaminC•2%DVcalcium•2%DViron
SquashandApplesSharonMiller
Holmesville,OH
Makes6servingsPrep.Time:25minutesCookingTime:6-8hoursIdealslow-cookersize:6-qt.
1largebutternutsquash,peeled,seeded,andcutinto¼"slices2medium-sizedcookingapples,coredandcutinto¼"slices3Tbsp.raisins,optional
3Tbsp.reduced-caloriepancakesyrupdashofgroundcinnamonand/ornutmeg¼cupapplecider,orapplejuice1.
Layerhalfoftheseingredientsinslowcooker:squash,apples,andraisins.2.Drizzlewithhalfthesyrup.3.Repeatlayers.4.Pourciderovertop.5.Cookonlow6-8hoursoruntilsquashistender.
——PERSERVING——•130calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol
•10mgsodium•34gtotalcarbohydrate(8gfiber,15gsugar)•2gprotein•200%DVvitaminA•20%DVvitaminC•10%DVcalcium•8%DViron
CreamyBroccoliCasseroleJeanneAllen
Rye,CO
Makes4servingsPrep.Time:15minutesCookingTime:2-4hoursIdealslow-cookersize:4-qt.
210-oz.pkgs.frozenbroccolispears,thawedandcutinpieces10¾-oz.can98%fat-freecreamofcelerysoup1½cupsreduced-fatcheddarcheese,divided
¼cupyellowonions,finelychopped1cupbakedpotatochips,crushed
1.Combinebroccoli,soup,1cupcheese,andonionsinslowcookersprayedwithnonfatcookingspray.
2.Cover.Cookonlow3-4hoursoronhigh2hours,oruntilbroccoliisdonetoyourliking.
3.Mixremaining½cupcheeseandcrushedpotatochipstogetherandsprinkleontopofcasserole30minutesbeforeendofcookingtime.Leavecookeruncoveredduringthisfinalhalfhourofcooking.
——PERSERVING——•390calories(80caloriesfromfat)•8gtotalfat(3gsaturated,0.5gtrans)•15mgcholesterol
•1200mgsodium•61gtotalcarbohydrate(9gfiber,8gsugar)•22gprotein•40%DVvitaminA•60%DVvitaminC•50%DVcalcium•10%DViron
CheesyBroccoliCasseroleDorothyVanDeest
Memphis,TN
Makes6servingsPrep.Time:10minutesCookingTime:3-5hoursIdealslow-cookersize:3-qt.
10-oz.pkg.frozenchoppedbroccoli6eggs,beaten24-oz.cartonfat-freesmall-curdcottagecheese6Tbsp.flour8ozs.fat-freemildcheeseofyourchoice,diced2greenonions,chopped½tsp.salt
1.Placefrozenbroccoliincolander.Runcoldwateroverituntilitthaws.Separateintopieces.Drainwell.
2.Combineremainingingredientsinlargebowlandmixuntilwellblended.Stirinbroccoli.Pourintoslowcookersprayedwithfat-freecookingspray.
3.Cover.Cookonhigh1hour.Stirwell,thenresumecookingonlow2-4hours.
——PERSERVING——•250calories(40caloriesfromfat)•4.5gtotalfat(1.5gsaturated,0gtrans)•200mgcholesterol•980mgsodium
•20gtotalcarbohydrate(4gfiber,8gsugar)•32gprotein•20%DVvitaminA•20%DVvitaminC•35%DVcalcium•8%DViron
Variation:Youcanusefreshbroccoliinsteadoffrozen.
BroccoliandBellPeppersFriedaWeiszAberdeen,SD
Makes8servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:3½-or4-qt.
2lbs.freshbroccoli,trimmedandchoppedintobite-sizepieces1clovegarlic,minced
1green,orred,bellpepper,cutintothinslices1onion,cutintoslices4Tbsp.lightsoysauce½tsp.saltdashofblackpepper1Tbsp.sesameseeds,optional,asgarnish1.Combineallingredientsexcept
sesameseedsinslowcooker.2.Cookonlowfor4-5hours.Topwithsesameseeds.3.Serveonbrownrice.
——PERSERVING——•50calories(10caloriesfromfat)•1totalfat(0gsaturated,0gtrans)•0mgcholesterol
•300mgsodium•9gtotalcarbohydrate(4gfiber,3gsugar)•4gprotein•50%DVvitaminA•150%DVvitaminC•6%DVcalcium•15%DViron
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
BroccoliDelightNancyWagnerGraves
Manhattan,KS
Makes4-6servingsPrep.Time:25minutesCookingTime:2-6hoursIdealslow-cookersize:3½-or4-qt.
1-2lbs.broccoli,chopped2cupscauliflower,chopped10¾-oz.can98%fat-freecreamofcelerysoup½tsp.salt¼tsp.blackpepper1medium-sizedonion,diced2-4garliccloves,crushed,accordingtoyourtastepreference½cupvegetable
broth
1.Combineallingredientsinslowcooker.2.Cookonlow4-6hoursoronhigh2-3hours.
——PERSERVING——•110calories(20caloriesfromfat)•2.5totalfat(0.5gsaturated,0.5gtrans)•5mgcholesterol•740mgsodium•19gtotalcarbohydrate(5gfiber,5gsugar)•6gprotein•300%DVvitaminA•100%DVvitaminC•10%DVcalcium•10%DViron
Sweet-SourRedCabbageKayeTaylor
Florissant,MO
Makes8servingsPrep.Time:30-45minutesCookingTime:3-4hoursIdealslow-cookersize:3½-qt.
4slicesturkeybacon,diced¼cupbrownsugar2Tbsp.flour1tsp.salt⅛tsp.pepper½cupwater¼cupvinegar1mediumheadredcabbageshredded(8cups)1smallonion,finelychopped
1.Sautébaconinnonstickskilletuntilcrispy.Setbaconaside.2.Inslowcookercombinesugar,flour,salt,andpepper.Stirinwaterand
vinegar.3.Addcabbageandonion.Mixtogetherwell.
4.Cover.Cookonlow3-4hours,oruntilcabbageandonionareastenderasyoulikethem.
5.Sprinklecookedbaconontopjustbeforeserving.
——PERSERVING——•70calories(15caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•420mgsodium•12gtotalcarbohydrate(2gfiber,7gsugar)•3gprotein•15%DVvitaminA•70%DVvitaminC•4%DVcalcium•4%DViron
Never-FailRiceMaryE.Wheatley
Mashpee,MA
Makes6servingsPrep.Time:5minutesCookingTime:2-6hoursIdealslow-cookersize:1-or2-qt.
1cupuncookedlong-grainrice
2cupswater
½tsp.salt½Tbsp.butter
1.Combineallingredientsinsmallslowcooker.2.Cover.Cookonlow4-6hoursoronhigh2-3hours,oruntilriceisjustfully
cooked.3.Fluffwithfork.Serve.
——PERSERVING——•120calories(10caloriesfromfat)•1gtotalfat(0.5gsaturated,0gtrans)•5mgcholesterol•200mgsodium•25gtotalcarbohydrate(0gfiber,0gsugar)•2gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•8%DViron
HerbRiceFriedaWeiszAberdeen,SD
Makes6servingsPrep.Time:5-10minutesCookingTime:4-6hoursIdealslow-cookersize:3½-qt.
3chickenbouilloncubes
3cupswater
1½cupsuncookedlong-grainrice1tsp.driedrosemary½tsp.driedmarjoram¼cupdriedparsley,chopped1Tbsp.butter¼cuponions,diced
½cupsliveredalmonds,optional
1.Combineallingredientsinslowcooker.2.Cookonlow4-6hours,oruntilriceisfullycooked.
——PERSERVING——•70calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•610mgsodium•10gtotalcarbohydrate(0.5gfiber,1gsugar)•1gprotein•4%DVvitaminA•2%DVvitaminC•2%DVcalcium•6%DViron
Variation:Ifyouprefer,youmayuse24ozs.(or3cups)fat-freelow-sodiumchicken
brothinsteadofbouilloncubesandwater.
WildRicePilafSusanKasting
Jenks,OK
Makes6servingsPrep.Time:10minutesCookingTime:2½-3hoursIdealslow-cookersize:4-qt.
1½cupswildrice,uncooked3cupslow-sodium,nonfatchickenstock3Tbsp.orangezest2Tbsp.orangejuice½cupraisins(Ilikegoldenraisins)
1½tsp.currypowder1tsp.butter,softened½cupfreshparsley2Tbsp.choppedpecans½cupchoppedgreenonion
1.Mixrice,chickenstock,orangezest,orangejuice,raisins,currypowder,andbutterinslowcooker.
2.Coverandcookonhigh2½-3hours,oruntilriceistenderandhasabsorbedmostofliquid,butisnotdry.
3.Stirinparsley,pecans,andgreenonionjustbeforeserving.
——PERSERVING——•240calories(25caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•60mgsodium•47gtotalcarbohydrate(4gfiber,9gsugar)•8gprotein•10%DVvitaminA•25%DVvitaminC•4%DVcalcium•10%DViron
WildRiceRuthS.WeaverReinholds,PA
Makes5servingsPrep.Time:15minutesCookingTime:2½-3hoursIdealslow-cookersize:3-qt.
1cupwildrice,orwildricemixture,uncooked½cupslicedfreshmushrooms½cupdicedonions
½cupdicedgreen,orred,bellpeppers1Tbsp.oil½tsp.salt¼tsp.blackpepper2½cupsfat-free,low-sodiumchickenbroth
1.Layerriceandvegetablesinslowcooker.Pouroil,salt,andpepperovervegetables.Stir.
2.Heatchickenbroth.Pouroveringredientsinslowcooker.3.Cover.Cookonhigh2½-3hours,oruntilriceissoftandliquidisabsorbed.
——PERSERVING——•180calories(30caloriesfromfat)•3.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•300mgsodium•31gtotalcarbohydrate(3gfiber,2gsugar)•9gprotein•0%DVvitaminA•10%DVvitaminC•2%DVcalcium•10%DViron
WildRiceandVeggiesDarlaSathreBaxter,MN
Makes10servingsPrep.Time:15minutesCookingTime:3hoursIdealslow-cookersize:3-qt.
6cupscookedwildrice
3.8-oz.canslicedblackolives,drained4-oz.canslicedbuttonmushrooms,rinsedanddrained1largeonionchopped
(about2cups)1pint(2cups)grape,orcherry,tomatoes,halved8-oz.pkg.fat-freecheddar
cheese,cubed1½Tbsp.oliveoilblackpeppertotaste,optional
1.Mixallingredientstogethergentlyinslowcooker.2.Cover.Cookonlow3hours.
——PERSERVING——•170calories(25caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•300mgsodium•25gtotalcarbohydrate(3gfiber,3gsugar)•12gprotein•10%DVvitaminA•8%DVvitaminC•20%DVcalcium•6%DViron
Tips:1.Theproportionsofthisrecipecanbeadjustedtoyourpersonalpreferences
quiteeasily.2.Whenwehavejustasmallamountofleftoversofthisrecipe,weuseitasa
pizzatopping,anditisdelicious!
ElegantCarrotswithOnionsDorothyVanDeest
Memphis,TNMarjorieYoderGuengerich
Harrisonburg,VA
Makes6servingsPrep.Time:15-20minutesCookingTime:3-7hoursIdealslow-cookersize:3-or4-qt.
1cubechickenbouillon
1cupboilingwater
2medium-sizedonions,sliced1Tbsp.butter1Tbsp.flourpinchofsalt,optional6carrots,paredandcutintojuliennestrips1Tbsp.sugar,optional
1.Dissolvebouilloncubeinboilingwater.Setaside.2.Inalargeskillet,sautéonionsinbutteruntiltransparent,stirringtoseparate
rings.3.Addflourandsalttoonionsinskillet.Addslightlycooledbouillon.Cook
untilthickened.4.Combinecarrotsandonionsauceinslowcooker,stirringtocoatcarrots5.
Coverandcookonhighonehour,thenturntolowfor2-6hours,oruntilcarrotsaredonetoyourliking.
6.Ifdesired,addsugarjustbeforeserving.
——PERSERVING——•35calories(15caloriesfromfat)•1.5totalfat(1gsaturated,0gtrans)•5mgcholesterol•330mgsodium•5gtotalcarbohydrate(1gfiber,2gsugar)•1gprotein•2%DVvitaminA•4%DVvitaminC•2%DVcalcium•2%DViron
Orange-GlazedCarrotsCyndieMarraraPortMatilda,PA
Makes6-8servingsPrep.Time:5-10minutesCookingTime:4-6hoursIdealslow-cookersize:3½-qt.
32-oz.pkg.babycarrots¼cuppackedbrownsugar½cuporangejuice1Tbsp.butter
½-¾tsp.groundcinnamon,accordingtoyourtastepreference¼tsp.groundnutmeg
2Tbsp.cornstarch¼cupwater
1.Combineallingredientsexceptcornstarchandwaterinslowcooker.2.Cover.Cookonlow4-6hours,oruntilcarrotsaredonetoyourliking.3.Putcarrotsinservingdishandkeepwarm,reservingcookingjuices.Put
reservedjuicesinsmallsaucepan.Bringtoboil.4.Mixcornstarchandwaterinsmallbowluntilblended.Addtojuices.Boil
oneminuteoruntilthickened,stirringconstantly.5.Pourovercarrotsandserve.
——PERSERVING——•130calories(25caloriesfromfat)•3gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•60mgsodium•26gtotalcarbohydrate(3gfiber,18gsugar)•1gprotein•300%DVvitaminA•20%DVvitaminC•4%DVcalcium•8%DViron
BakedTomatoesLizzieAnnYoder
Hartville,OH
Makes4servingsPrep.Time:10minutesCookingTime:45minutes-1hourIdealslow-cookersize:2½-or3-qt.
2tomatoes,eachcutinhalf
½Tbsp.oliveoil½tsp.parsley,chopped,or¼tsp.dryparsleyflakes¼tsp.driedoregano¼tsp.driedbasil
1.Placetomatohalvesinslowcookersprayedwithnonfatcookingspray.2.Drizzleoilovertomatoes.Sprinklewithremainingingredients.3.Cover.Cookonhigh45minutes-1hour.
——PERSERVING——•30calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•5mgsodium•4gtotalcarbohydrate(0.5gfiber,2gsugar)•1gprotein•4%DVvitaminA•10%DVvitaminC•0%DVcalcium•2%DViron
StewedTomatoesMichelleShowalterBridgewater,VA
Makes12servingsPrep.Time:10minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
2qts.low-sodiumcannedtomatoes¼cupsugar1tsp.saltdashofblackpepper2Tbsp.butter
2cupsbreadcubes
1.Placetomatoesinslowcooker.2.Sprinklewithsugar,salt,andpepper.3.Lightlytoastbreadcubesinmeltedbutterinskilletontopofstove.Spread
overtomatoes.4.Cover.Cookonhigh3-4hours
——PERSERVING——•90calories(20caloriesfromfat)•2.5gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•650mgsodium•15gtotalcarbohydrate(2gfiber,9gsugar)•2gprotein•10%DVvitaminA•10%DVvitaminC•10%DVcalcium•4%DViron
Tip:Ifyoupreferbreadthatislessmoistandsoft,addbreadcubes15minutes
beforeservingandcontinuecookingwithoutthelid.
Cranberry-OrangeBeetsJeanButzerBatavia,NY
Makes6servingsPrep.Time:15-20minutesCookingTime:3½-7½hoursIdealslow-cookersize:6-qt.
2lbs.medium-sizedbeets,peeledandquartered½tsp.groundnutmeg
1cupcranberryjuice
1tsp.orangepeel,finelyshredded,optional2Tbsp.butter2Tbsp.sugar4tsp.cornstarch
1.Placebeetsinslowcooker.Sprinklewithnutmeg.2.Addcranberryjuiceandorangepeel.Dotwithbutter.3.Cover.Cookonlow6-7hoursoronhigh3-3½hours.4.Insmallbowl,combinesugarandcornstarch.5.Remove½cupofcookingliquidandstirintocornstarch.6.Stirmixtureintoslowcooker.7.Cover.Cookonhigh15-30minutes.
——PERSERVING——•150calories(35caloriesfromfat)•4gtotalfat(2.5gsaturated,0gtrans)•10mgcholesterol•120mgsodium•26gtotalcarbohydrate(4gfiber,19gsugar)•2gprotein•4%DVvitaminA•20%DVvitaminC•2%DVcalcium•8%DViron
HarvardBeetsMarjorieYoderGuengerich
Harrisonburg,VA
Makes6servingsPrep.Time:10minutesCookingTime:1hour
Idealslow-cookersize:3-qt.
⅓cupsugar2Tbsp.flour¼cupbeetjuice,orwater¼cupvinegar216-oz.cansslicedbeets,drained
1.Mixsugarandflourinsmallbowl.Stirinbeetjuiceandvinegar.Mixwell.2.Placebeetsinslowcooker.Poursugarandvinegarmixtureoverbeets.Stir
tocoat.3.Cover.Cookonhigh1hour.Turntolowuntilreadytoserve.
——PERSERVING——•100calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•75mgsodium•24gtotalcarbohydrate(3gfiber,17gsugar)•2gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•8%DViron
BrusselsSproutswithPimentosDonnaLantgonRapidCity,SD
Makes8servingsPrep.Time:10minutesCookingTime:6hoursIdealslow-cookersize:3½-or4-qt.
2lbs.Brusselssprouts
¼tsp.driedoregano½tsp.driedbasil2-oz.jarpimentos,drained¼cup,or1smallcan,slicedblackolives,drained1Tbsp.oliveoil½cupwater
1.Combineallingredientsinslowcooker.2.Cookonlow6hours,oruntilsproutsarejusttender.
——PERSERVING——•70calories(20caloriesfromfat)•2.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•25mgsodium•11gtotalcarbohydrate(3gfiber,5gsugar)•3gprotein•20%DVvitaminA•100%DVvitaminC•4%DVcalcium•10%DViron
CornandMacaroniKristineMartin
Newmanstown,PA
Makes6servingsPrep.Time:5minutesCookingTime:2½hoursIdealslowcookersize:3-qt.
15½-oz.canwhole-kernelcorn,drained15½-oz.cancreamedcorn
1cupuncookedmacaroni
1cupfat-freelonghorncheese,shredded1Tbsp.butter,cutinpieces1Tbsp.onionpowder1tsp.salt¾fat-freecupmilk
1.Sprayinteriorofslowcookerwithcookingspray.2.Mixallingredientstogetherinslowcooker.3.Cover.Cookonhigh2½hours,oruntilmacaroniissoftbutnotmushy.
——PERSERVING——•220calories(30caloriesfromfat)•3gtotalfat(1.5gsaturated,0gtrans)•10mgcholesterol•930mgsodium•40gtotalcarbohydrate(3gfiber,7gsugar)•12gprotein•8%DVvitaminA•8%DVvitaminC•20%DVcalcium•4%DViron
Note:Thishelpschildrentoeattheirvegetables!
BakedCornVelmaStauffer
Akron,PA
Makes8servingsPrep.Time:5-10minutesCookingTime:3hoursIdealslow-cookersize:3-qt.
1qt.corn(besuretothawanddrainifusingfrozencorn)2eggs,beaten
1tsp.salt
1cupfat-freemilk
⅛tsp.blackpepper2tsp.oil2Tbsp.sugar3Tbsp.flour
1.Combineallingredientswellinslowcookersprayedwithfat-freecookingspray.
2.Cover.Cookonhigh3hours.
——PERSERVING——•140calories(25caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•45mgcholesterol•320mgsodium•25gtotalcarbohydrate(2gfiber,6gsugar)•5gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•4%DViron
SpicyCornCasseroleBethNafzigerLowville,NY
Makes10servingsPrep.Time:20-30minutesCookingTime:3hoursIdealslowcookersize:4-qt.
¼stick(2Tbsp.)butter1largeonion,chopped2mediumgreenbellpeppers,chopped¼cupflour2cupsfresh,orfrozen,corn
2cupscookedlong-grainbrownrice
14½-oz.canlow-sodiumdicedtomatoeswithliquid2hard-cookedeggs,chopped
2½cupslow-fatshreddedsharpcheese2Tbsp.Worcestershiresauce2-3tsp.hotpeppersauce½tsp.salt½tsp.pepper
1.Inlargeskillet,meltbutter.Sautéonionandpeppersuntiltender.2.Stirinflourandremovefromheat.3.Placesautéedvegetablesinslowcooker.Addallremainingingredients.Mix
togethergently.4.Cover.Cookonlow2-3hours.IfthecornbecomesdrierthanIlikewhile
cooking,Iaddsometomatojuice.
——PERSERVING——•200calories(60caloriesfromfat)•6gtotalfat(3gsaturated,0gtrans)•55mgcholesterol•420mgsodium•25gtotalcarbohydrate(3gfiber,5gsugar)•12gprotein•15%DVvitaminA•45%DVvitaminC•15%DVcalcium•8%DViron
Note:
IservethiscasserolewhenI’mlookingforaspicy,meatlessmeal.Thisrecipeisafamilyfavoritethatweenjoyoverandoverandnevertireof.
CheesyHominyMichelleShowalterBridgewater,VA
Makes14servingsPrep.Time:5-10minutesCookingTime:3½-9hoursIdealslow-cookersize:5-or6-qt.
2cupscrackedhominy
6cupswater
2Tbsp.flour1½cupsfat-freemilk4cupsfat-freesharpcheddarcheese,grated1½tsp.salt¼tsp.blackpepper2Tbsp.butter
1.Combinehominyandwaterinslowcooker.
2.Cover.Cookonhigh3-4hours,oronlow6-8hours.3.Stirinremainingingredients.4.Cover.Cookonhigh30minutes,oronlow60minutes.
——PERSERVING——•90calories(15caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•620mgsodium•7gtotalcarbohydrate(0.5gfiber,1gsugar)•12gprotein•10%DVvitaminA•0%DVvitaminC•30%DVcalcium•2%DViron
Tips:CheesyHominyisanicechangeifyou’retiredofthesameoldthing.It’s
wonderfulwithham,slicesofbacon,ormeatballs.Addagreenvegetableandyouhavealovelymeal.Hominyisusuallyavailableatbulk-foodstores.
MushroomsinRedWineDonnaLantgenRapidCity,SD
Makes4servingsPrep.Time:20-30minutesCookingTime:6hoursIdealslow-cookersize:2-or3-qt.
1lb.freshmushrooms,stemmed,trimmed,andcleaned4clovesgarlic,minced
¼cuponion1Tbsp.oliveoil
1cupredwine
1.Combineallingredientsinslowcooker.2.Cookonlow6hours.
——PERSERVING——•110calories(35caloriesfromfat)•4gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•10mgsodium•7gtotalcarbohydrate(2gfiber,2gsugar)•4gprotein•0%DVvitaminA•6%DVvitaminC•2%DVcalcium•8%DViron
Tips:1.Youcanservethisasasidedishorasacondiment.2.Youcanalsouseitasthebaseforasaucetowhichyoucanaddsteaktipsor
groundbeef,aswellas2cupschoppedonions,2tsp.driedoregano,1½tsp.salt,½tsp.blackpepper,and4clovesmincedgarlic.Youcanalsoaddaquartofspaghettisauceandservethemixtureoverapoundofyourfavoritepasta.
WildMushroomsItalianConnieJohnson
Loudon,NH
Makes5-7servingsPrep.Time:30-45minutesCookingTime:6-8hoursIdealslow-cookersize:5-qt.
2largeonions,chopped
3largeredbellpeppers,chopped3largegreenbellpeppers,chopped2Tbsp.oil12-oz.pkg.oystermushrooms,cleanedandchopped4garliccloves,minced
3freshbayleaves
10freshbasilleaves,chopped1½tsp.salt1½tsp.blackpepper28-oz.canlow-sodiumItalianplumtomatoes,crushedorchopped1.Sauté
onionsandpeppersinoilinskilletuntilsoft.Stirinmushroomsandgarlic.Sautéjustuntilmushroomsbegintoturnbrown.Pourintoslowcooker.2.Addremainingingredients.Stirwell.3.Cover.Cookonlow6-8hours.
——PERSERVING——•180calories(60caloriesfromfat)•7gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•1040mgsodium•29gtotalcarbohydrate(8gfiber,6gsugar)•7gprotein•50%DVvitaminA•150%DVvitaminC•8%DVcalcium•25%DViron
Tip:Thisdishisgoodasanappetizeroronpitabread,orservedoverriceorpasta
foramaindish.
FrequentlyAskedQuestionsaboutSlow-CookerCookingQ.Isitimportanttospraytheinsideofthecookingvessel,thepartthat
liftsoutoftheelectricalunit,beforeputtingthefoodin?A.Doingsowillmakeclean-upeasier.Andifyoudothat,youaren’tcreatingusedplasticlinerswhichneedtobedisposedof.
Onecaution—whenyou’veemptiedthecookingvesselofthecookedfood,letthevesselcooltoroomtemperaturebeforerunningwaterintoitorputtingit—oritslid—intodishwater.Andneverputtheelectricalunitinwater.
Desserts
BakedAppleswithDatesMaryE.Wheatley
Mashpee,MA
Makes8servingsPrep.Time:20-25minutesCookingTime:2-6hoursIdealslow-cookersize:6-qt.oval,orlargeenoughcookerthattheapplescan
eachsitonthefloorofthecooker,ratherthanbeingstacked
8medium-sizedbakingapples
Filling:
¾cupcoarselychoppeddates3Tbsp.choppedpecans
¼cup,orless,brownsugarTopping:1tsp.groundcinnamon½tsp.groundnutmeg1Tbsp.butter½cupwater
1.Wash,core,andpeeltopthirdofapples.2.Mixdatesandchoppednutswithsmallamountofbrownsugar.Stuffinto
centersofappleswherecoreshadbeen.3.Setapplesuprightinslowcooker.4.Sprinklewithcinnamonandnutmeg.Dotwithbutter.5.Addwateraroundinsideedgeofcooker.6.Cover.Cookonlow4-6hoursoronhigh2-3hours,oruntilapplesareas
tenderasyoulikethem.
——PERSERVING——•120calories(20caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•26gtotalcarbohydrate(2gfiber,23gsugar)•1gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•0%DViron
“Bake”cakesinacakepansetdirectlyonthebottomofyourslowcooker.Coverthetopwith4-5layersofpapertowelstohelpabsorbthemoisturefromthetopofthecake.Tiltthecookerlidopenslightlytoletextramoistureescape.
EleanorJ.Ferreira,NorthChelmsford,MA
BakedAppleswithCranberriesStacySchmuckerStoltzfus
Enola,PARebeccaMeyerkorth
Wamego,KS
Makes4servingsPrep.Time:20-30minutesCookingTime:2½-3hoursIdealslow-cookersize:5-or6-qt.oval
¼cuptoastedchoppedpecans,orwalnuts3Tbsp.driedcranberries,orcurrants3Tbsp.brownsugar
¾tsp.groundcinnamon,divided¾tsp.groundnutmeg4medium-sizedGrannySmithapples,cored1cupbrownsugar,packed¾cupapplecider2Tbsp.maplesyrup,or1tsp.mapleflavoring1.Combinenuts,dried
cranberries,and3Tbsp.brownsugar.Add¼tsp.cinnamonandallofnutmeg.2.Peeltopthirdofeachapple.Removeeachapple’score,butkeepapples
whole.Placeuprightinslowcooker.3.Spoonnutandfruitmixtureintocenterofeachapple,wherecorehadbeen.4.Combineremainingcinnamon,1cupbrownsugar,cider,andmaplesyrup
insmallbowl.Stirwell.Pouroverapples.5.Cover.Cookonlow2½-3hours.6.Removeappleswithaspoonintoindividualservingbowls.Pourremaining
juiceovereachapple.
——PERSERVING——•430calories(50caloriesfromfat)•5gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•35mgsodium
•99gtotalcarbohydrate(4gfiber,93gsugar)•1gprotein•0%DVvitaminA•0%DVvitaminC•8%DVcalcium•10%DViron
Tip:Ifyouwish,anddietsallow,serveappleswithlow-fatfrozenyogurt.
AppleCranberryCompoteCharlotteShaffer
EastEarl,PA
Makes8servingsPrep.Time:15-20minutesCookingTime:4-6hoursIdealslowcookersize:3-to4-qt.
6apples,peeledandsliced
1cupfreshcranberries
¾cupsugar½tsp.gratedorangepeel½cupwater¼cupportwinelow-fatsourcream,optional
1.Combineapplesandcranberriesinslowcooker.Sprinkleevenlywithsugar.Stirinorangepeel,water,andwine.
2.Cover.Cookonlow4-6hours.3.Servewithdollopsofsourcreamonindividualservingsifyouwish.
——PERSERVING——•160calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•40gtotalcarbohydrate(4gfiber,34gsugar)•0gprotein•2%DVvitaminA•15%DVvitaminC•2%DVcalcium•2%DViron
CountryApplesBettyK.DrescherQuakertown,PA
Makes8servingsPrep.Time:25minutesCookingTime:4-6hoursIdealslow-cookersize:2½-qt.
4-5cupsapples,peeledandsliced2Tbsp.flour¼cupsugar⅓cupraisins¼tsp.groundcinnamon⅔cupdryoatmeal,rolledorquick
1cupwater
2Tbsp.butter,melted⅓cupbrownsugar
1.Coatapplesinflourandwhitesugar.Stirinraisins,cinnamon,andoatmeal.2.Pourwaterintoslowcooker.Addapplemix.3.Pourmeltedbutteroverapples.Sprinklewithbrownsugar.4.Cover.Cookonlow4-6hours.5.Serveovervanillaicecreamasadessert,overoatmealforbreakfast,oruse
asafillingforcrepes.
——PERSERVING——•160calories(30caloriesfromfat)•3gtotalfat(2gsaturated,0gtrans)•10mgcholesterol•5mgsodium•35gtotalcarbohydrate(2gfiber,26gsugar)•1gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•4%DViron
Chunk-StyleApplesauceMiriamNolt,NewHolland,PA
JudiManos,WestIslip,NYJeanButzer,Batavia,NY
JanetRoggie,Lowville,NYMichelleSteffen,Harrisonburg,VAMakes8servings
Prep.Time:25minutesCookingTime:3-8hoursIdealslow-cookersize:3½-qt.
8largecookingapples,peeled,cored,andslicedorcutintochunks½cupwater
1tsp.cinnamon½cupsugar
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow8hoursoronhigh3-4hours.3.Servewarm.(Thissauceisalsodeliciousservedchilled!)——PER
SERVING——•110calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•30gtotalcarbohydrate(3gfiber,26gsugar)•0gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•2%DViron
HealthyHarvestApplesauceDawnDay
Westminster,CA
Makes12servingsPrep.Time:30-35minutesCookingTime:8hoursIdealslow-cookersize:5-qt.
10medium-sizedapples(Rome,McIntosh,Pippin,oravarietythatholdsitsshapewell)
3freshpears
1cupfresh,orfrozen,cranberries½cupapplecider3tsp.groundcinnamon¼tsp.groundnutmeg¼tsp.groundclovesjuiceof1lemon½cupbrownsugar,optional
1.Peelandchopapplesandpearsinto¼"cubes.Placeinslowcooker.2.Mixincranberriesandremainingingredients.3.Cover.Cookonlow8hours.
——PERSERVING——•100calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•28gtotalcarbohydrate(6gfiber,20gsugar)•0gprotein•2%DVvitaminA•2%DVvitaminC•4%DVcalcium•4%DViron
Tips:1.Youmayaddalittlemoreciderforasaucierconsistency.2.Servehotorcoldasasidedishwithporkorchicken,orchilledasadessert.
SpicedApples
ShariandDaleMastHarrisonburg,VA
Makes10-12servingsPrep.Time:30-40minutesCookingTime:4-5hoursIdealslow-cookersize:6-qt.
16cupsslicedapples,peeledorunpeeled,divided½cupbrownsugar,divided3Tbsp.minutetapioca,divided1tsp.groundcinnamon,divided
1.Layerhalfofslicedapples,sugar,tapioca,andcinnamoninslowcooker.2.Repeat,makingasecondlayerusingremainingingredients.3.Cover.Cookonhigh4hoursoronlow5hours.4.Stirbeforeserving.Delicioushotorcold.
——PERSERVING——•130calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•33gtotalcarbohydrate(3gfiber,27gsugar)•0gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•2%DViron
CaramelPears’n’WineSharonTimpeJackson,WI
Makes6servingsPrep.Time:20-30minutes
CookingTime:4-6hoursIdealslow-cookersize:6-qt.
6medium-sizedfreshpearswithstems
1cupwhitewine(sautérneworkswell)*½cupsugar½cupwater3Tbsp.lemonjuice2applecinnamonsticks,eachabout2½-3"long
3wholedriedcloves
¼tsp.groundnutmeg6Tbsp.fat-freecaramelappledip
1.Peelpears,leavingwholewithstemsintact.2.Placeuprightinslowcooker.Shavebottomifneededtolevelfruit.3.Combinewine,sugar,water,lemonjuice,cinnamon,cloves,andnutmeg.
Pouroverpears.4.Cookonlow4-6hours,oruntilpearsaretender.5.Coolpearsinliquid.6.Transferpearstoindividualservingdishes.Place2tsp.cookingliquidin
bottomofeachdish.7.Microwavecarameldipfor20secondsandstir.Repeatuntilheatedthrough.8.Drizzlecarameloverpearsandserve.
——PERSERVING——•290calories(25caloriesfromfat)•2.5totalfat(0gsaturated,0gtrans)•0mgcholesterol•140mgsodium•62gtotalcarbohydrate(4gfiber,42gsugar)•2gprotein•0%DVvitaminA
•4%DVvitaminC•15%DVcalcium•6%DViron
*Foranon-alcoholicoption,useapplejuiceorwhitegrapejuiceinsteadofwhitewine.
Leavethelidonwhiletheslowcookercooks.Thesteamthatcondensesonthelidhelpscookthefoodfromthetop.Everytimeyoutakethelidoff,thecookerlosessteam.Afteryouputthelidbackon,ittakesoneto20minutestoregaintheloststeamandtemperature.Thatmeansittakeslongerforthefoodtocook.
PamHochstedler,Kalona,IA
GoldenFruitCompoteCindyKrestynickGlenLyon,PAJudiManos
WestIslip,NY
Makes8servingsPrep.Time:5-10minutesCookingTime:6-8hoursIdealslow-cookersize:3-qt.
1-lb.13-oz.canlightpeach,orpear,slices,undrained½cupdriedapricots¼cupgoldenraisins⅛tsp.groundcinnamon⅛tsp.groundnutmeg¾cuporangejuice
1.Combineundrainedpeachorpearslices,apricots,raisins,cinnamon,and
nutmeginslowcooker.Stirinorangejuice.Completelyimmersefruitinliquid.2.Coverandcookonlow6-8hours.3.Servecoldwithangelfoodcakeorfat-freeicecream.Servewarmasaside
dishinthemainmeal.
——PERSERVING——•70calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•17gtotalcarbohydrate(2gfiber,13gsugar)•1gprotein•2%DVvitaminA•10%DVvitaminC•2%DVcalcium•4%DViron
Variation:Ifyoupreferathickercompote,mixtogether2Tbsp.cornstarchand¼cup
coldwateruntilsmooth.Stirintohotfruit15minutesbeforeendofcookingtime.Stiruntilabsorbedinjuice.
HotFruitCompoteSueWilliamsGulfport,MS
Makes4-6servingsPrep.Time:10minutesCookingTime:3-8hoursIdealslow-cookersize:4-qt.
1lb.driedplums1⅓cupsdriedapricots13½-oz.canunsweetenedpineapplechunks,undrained1-lb.canunsweetened
pitteddarksweetcherries,undrained¼cupdrywhitewine
2cupswater
⅓cupsugar
1.Mixtogetherallingredientsinslowcooker.2.Coverandcookonlow7-8hoursoronhigh3-4hours.3.Servewarm.
——PERSERVING——•600calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•148gtotalcarbohydrate(13gfiber,112gsugar)•6gprotein•50%DVvitaminA•10%DVvitaminC•10%DVcalcium•40%DViron
HotFruitSaladJudiManos
WestIslip,NY
Makes16servingsPrep.Time:30minutesCookingTime:3-4hoursIdealslow-cookersize:4-qt.
25-oz.canunsweetenedchunkyapplesauce21-oz.canlightcherrypiefilling20-oz.canlightpineapplechunks,undrained15¼-oz.canlightslicedpeaches,
undrained15½-oz.canlightapricothalves,undrained15-oz.canlight
mandarinoranges,undrained½cupbrownsugar,packed1tsp.groundcinnamon
1.Combineapplesauceandallcannedfruitinslowcooker.Stirgently.2.Combinebrownsugarandcinnamon.Sprinkleoverfruitmixture.3.Cover.Cookonlow3-4hours.
——PERSERVING——•150calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•25mgsodium•37gtotalcarbohydrate(2gfiber,34gsugar)•1gprotein•10%DVvitaminA•10%DVvitaminC•2%DVcalcium•4%DViron
Note:Thisrecipeisveryeasy.Itisespeciallygreataroundtheholidays.Thearomait
createsinthehouseiswonderful.
HotFruitDessertPatUnternahrer
Wayland,IA
Makesabout8-9servingsPrep.Time:15-20minutesCookingTime:4hoursIdealslow-cookersize:5-qt.
3grapefruit,peeledandsectioned11-oz.canmandarinorangesegments,drained16-oz.canunsweetenedsliced
peaches,drained16-oz.canunsweetenedfruitcocktail,drained20-oz.can
unsweetenedpineapplechunks,drained3bananas,sliced1Tbsp.lemonjuice21-oz.canlow-fatcherrypiefilling
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow4hours.3.Chillandserve.
——PERSERVING——•120calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•31gtotalcarbohydrate(3gfiber,24gsugar)•1gprotein•2%DVvitaminA•30%DVvitaminC•2%DVcalcium•2%DViron
Tip:Thisisanexcellenttoppingforangel-foodcake,ifdietsallow.
StrawberryRhubarbSauceTinaSnyderManheim,PA
Makes8servingsPrep.Time:25minutesCookingTime:6-7hoursIdealslow-cookersize:3½-qt.
6cupsslicedrhubarb
¾cupsugar1cinnamonstick,optional½cupwhitegrapejuice2cupsslicedstrawberries,unsweetened1.Placerhubarbinslowcooker.Pour
sugarover.Addcinnamonstickifyouwish,andgrapejuice.Stirwell.2.Coverandcookonlow5-6hours,oruntilrhubarbistender.3.Stirinstrawberries.Cook1hourlonger.4.Removecinnamonstickifyou’veusedit.Chill.
——PERSERVING——•120calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•10mgsodium•29gtotalcarbohydrate(3gfiber,26gsugar)•1gprotein•0%DVvitaminA•30%DVvitaminC•10%DVcalcium•4%DViron
Tip:Serveasis,or,ifdietsallow,overcakeoricecream.
RhubarbSauceEstherPorter
Minneapolis,MN
Makes6servingsPrep.Time:20minutesCookingTime:4-5hoursIdealslow-cookersize:4½-qt.
1½lbs.rhubarb
⅛tsp.salt½cupwater½cupsugarpinchofbakingsoda
1.Cutrhubarbinto½"-thickslices.2.Combineallingredientsexceptbakingsodainslowcooker.Cookonlow4-
5hours.Stirinbakingsoda.3.Servechilled.
——PERSERVING——•90calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•55mgsodium•22gtotalcarbohydrate(2gfiber,19gsugar)•1gprotein•0%DVvitaminA•0%DVvitaminC•10%DVcalcium•2%DViron
Variation:Youmaywanttoadd1pintslicedstrawberriesabout30minutesbeforeendof
cookingtime.
PineappleSauceElizabethL.Richards
RapidCity,SD
Makes8servingsPrep.Time:10minutesCookingTime:2hoursIdealslow-cookersize:3-qt.
4cupsapplejuice
15-oz.canlightcrushedpineapples,undrained1½cupsgoldenraisins½tsp.groundcinnamon½tsp.groundallspice½cupsugar¼cupcornstarch
1.Combineallingredientsinslowcooker.Mixwell.2.Cover.Cookonhigh2hours.3.Serveasatoppingfordessert,astoppingforbakedham,orasasidedish
duringholidays.
——PERSERVING——•250calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•10mgsodium•63gtotalcarbohydrate(2gfiber,53gsugar)•1gprotein•0%DVvitaminA•60%DVvitaminC•2%DVcalcium•8%DViron
CranberrySaucewithRedWineandOrangesDonnaTreloar
Muncie,IN
Makes6servingsPrep.Time:5-10minutesCookingTime:2-2½hoursIdealslowcookersize:2-qt.
12-oz.bagfreshcranberries,rinsed1¼cupssugar1cupdryredwine
1cinnamonstick
gratedzestofoneorange,thencutorangeinhalf
4wholecloves
1.Combinecranberries,sugar,wine,cinnamon,andzestinslowcooker.2.Place2clovesineachorangehalf.Pushdownintocranberrymixture.3.Cover.Cookonhigh2-2½hours,oruntilcranberriespop.Turnoffcooker.4.Discardcinnamonstickandorangehalveswithcloves.5.RemovelidandletSaucecooltoroomtemperature.Servechilledorat
roomtemperatureoverlow-fatfrozenyogurtorangelfoodcake.
——PERSERVING——•220calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•51gtotalcarbohydrate(3gfiber,44gsugar)•0gprotein•0%DVvitaminA•20%DVvitaminC•0%DVcalcium•2%DViron
JustRicePuddingMrs.AudreyL.Kneer
Williamsfield,IL
Makes10servingsPrep.Time:10-15minutesCookingTime:2½hoursIdealslow-cookersize:5-qt.
1cuplong-grainwhiterice,uncooked1cupsugar
8cupsskimmilk
¾cupfat-free,cholesterol-freeeggproduct
1cupskimmilk
2tsp.vanilla¼tsp.salt¼tsp.groundnutmeg,orcinnamon1.Combinerice,sugar,and8cupsskim
milkinslowcooker.2.Cover.Cookonhigh2hours,orjustuntilriceistender.3.Beattogetheregg-substitute,1cupskimmilk,vanilla,andsalt.Addtoslow
cooker.Stir.4.Cover.Cookonhigh25-30minutes.5.Sprinklewithnutmegorcinnamonandservewarm.
——PERSERVING——•200calories(20caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•70mgcholesterol•190mgsodium•36gtotalcarbohydrate(0gfiber,30gsugar)•10gprotein•4%DVvitaminA•0%DVvitaminC•30%DVcalcium•4%DViron.
VanillaBeanRicePuddingMicheleRuvolaSelden,NY
Makes12servingsPrep.Time:10minutesCookingTime:2½-4hoursIdealslow-cookersize:4-qt.
6cupsfat-freemilk
1½cupsuncookedconvertedrice1cupsugar
1cupraisins
1Tbsp.butter,melted½tsp.salt1vanillabean,split
1largeegg
½tsp.groundcinnamon8-oz.cartonfat-freesourcream
1.Combinemilk,rice,sugar,raisins,butter,andsaltinslowcooker.Stirwell.2.Scrapeseedsfromvanillabean.Addseedsandbeantomilkmixture.3.Coverandcookonhigh2½-4hours,orjustuntilriceistenderandmostof
liquidisabsorbed.4.Placeegginsmallbowl.Stirringwellwithawhisk,graduallyadd½cuphot
ricemixturetoegg.5.Returneggmixturetoslowcooker,stirringconstantlywithwhisk.Cook1
minutewhilestirring.Removeinnervesselfromslowcooker.
6.Letstand5minutes.Mixincinnamonandsourcream.Discardvanillabean.
7.Servewarm,nothot,orrefrigerateuntilfullychilled.
——PERSERVING——•270calories(15caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•20mgcholesterol•180mgsodium•55gtotalcarbohydrate(0.5gfiber,33gsugar)•8gprotein•8%DVvitaminA•2%DVvitaminC•20%DVcalcium•8%DViron
Tip:Ifyourdietpermits,youmaytopindividualservingswithlight,orfat-free,
vanilla-flavoredwhippedtopping.
Cookyourfavorite“PlumPudding”recipeinacansetinsideaslowcookeronametalrackortrivet.Pourabout2cupswarmwateraroundit.Thewaterhelpssteamthepudding.Coverthecantightlywithfoiltohelpkeepthecakedry.Coverthecookerwithitslid.CookonHigh.
EleanorJ.Ferreira,NorthChelmsford,MA
DeluxeTapiocaPuddingMichelleShowalter
Bridgewater,VA
Makes16servingsPrep.Time:20-30minutesCookingTime:3½-4½hoursChillingTime:5-6hoursIdealslow-cookersize:4-qt.
2qts.fat-freemilk¾cupdrysmallpearltapioca
1cupsugar
¾cupEggBeaters2tsp.vanilla3cupsfat-freefrozenwhippedtopping,thawed1.Combinemilk,tapioca,and
sugarinslowcooker.2.Cookonhigh3-4hours,oruntiltapiocaistender.3.Addalittlehottapioca-milkmixturetoEggBeaters.Stir.WhiskEggBeaters
intofulltapioca-milkmixture.Addvanilla.4.Cover.Cookonhigh20-30minutes.5.Cool.Chillinrefrigerator.Whenfullychilled,beatwithhandmixertofluff
pudding.6.Foldinwhippedtopping.
——PERSERVING——•150calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•40mgcholesterol•80mgsodium•29gtotalcarbohydrate(0gfiber,20gsugar)•5gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•2%DViron
CinnamonRaisinBreadPuddingPennyBlosser
Beavercreek,OH
Makes8servingsPrep.Time:15minutesCookingTime:2½-3hoursIdealslow-cookersize:4-qt.
10slicescinnamonbread,cutintocubes
1cupraisins
1cupfat-free,cholesterol-freeeggproduct1½cupswarmwater1tsp.vanilla½tsp.groundcinnamon16-oz.canfat-freesweetenedcondensedmilk1.Placebreadcubesandraisins
ingreasedslowcooker.Mixtogethergently.2.Mixremainingingredientstogetherandpourovertop.3.Cover.Cookonhigh30minutes,thenonlow2-2½hours.
——PERSERVING——•360calories(50caloriesfromfat)•6gtotalfat(1.5gsaturated,0gtrans)•110mgcholesterol•240mgsodium•69gtotalcarbohydrate(3gfiber,53gsugar)•12gprotein•0%DVvitaminA•0%DVvitaminC•20%DVcalcium•10%DViron
WhiteChocolateBreadPuddingLindaE.WilcoxBlythewood,SC
Makes9servingsPrep.Time:30minutesCookingTime:1¾hoursCoolingTime:30minutes,andthen1-2hoursIdealslow-cookersize:3-or4-qt.
½cupdriedcranberries,ordriedcherries3Tbsp.applecider,orbrandy2ozs.whitechocolate,inbarform
6cupsstaleFrenchbread,cubed,divided
1cupEggBeaters
½cupsugar
1cupfat-freehalf-and-half
1tsp.vanilla
1.Combinedriedfruitwithciderorbrandyinmicrowave-safebowl.2.Microwaveonhigh30seconds.Setasidetocool(about30minutes).3.Coarselychopchocolate.Setaside.4.Draindriedfruit.Setaside.5.Sprayinteriorofslowcookerwithcookingspray.6.Coverbottomofslowcookerwithhalfthebreadcubes.7.Sprinklehalfthechocolateandhalfthefruitoverbreadcubes.8.Layerinremainingbreadcubes.Topwithalayerofremainingfruitanda
layerofremainingchocolate.9.InabowlbeatEggBeaterswithsugar,half-and-half,andvanilla.Mix
togetherthoroughly.
10.Pouroverbreadmixtureandpresstomakesureeggmixturecoversallbread.
11.Coverandcookonhigh1¾hours.12.Cooluntilwarmoratroomtemperature.
——PERSERVING——•220calories(25caloriesfromfat)•3gtotalfat(1.5gsaturated,0gtrans)•5mgcholesterol•300mgsodium•41gtotalcarbohydrate(1gfiber,23gsugar)•7gprotein•2%DVvitaminA•0%DVvitaminC•6%DVcalcium•8%DViron
Note:Mygrandchildrenlovethisdessert.
Home-StyleBreadPuddingLizzieWeaverEphrata,PA
Makes6servingsPrep.Time:10-15minutesCookingTime:2-3hoursIdealslow-cookersize:largeenoughtoholdyourbakinginsert
⅓cupEggBeaters2¼cupsfat-freemilk½tsp.groundcinnamon¼tsp.salt⅓cupbrownsugar1tsp.vanilla
2cups1"-squarebreadcubes½cupraisins
1.Combineallingredientsinbowl.Pourintoslow-cookerbakinginsert.Coverbakinginsert.Placeonmetalrack(orrubberjarrings)inbottomofslowcooker.
2.Pour½cuphotwaterintocookeraroundoutsideofinsert.3.Coverslowcooker.Cookonhigh2-3hours.4.Servepuddingwarmorcold.
——PERSERVING——•170calories(15caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•50mgcholesterol•70mgsodium•33gtotalcarbohydrate(0gfiber,26gsugar)•6gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•6%DViron
CranberryPuddingCakeSueHamiltonMinooka,IL
Makes6servingsPrep.Time:15-20minutesCookingTime:3-4hoursIdealslow-cookersize:2-qt.
1½cupsfresh,orfrozen,cranberries1¾cupswater.3-oz.boxsugar-freeorangegelatin½cupSplenda
1cupflour
1½tsp.bakingpowder½cupSplenda1tsp.vanillaextract¼tsp.bakingsoda½cupskimmilk½tsp.almondextract
1.Inamicrowaveablebowl,combinecranberriesandwater.2.Cookinmicrowave4-5minutesonhighuntilcranberriespop.3.Stiringelatinand½cupSplendauntildissolved.Setaside.4.Inanotherbowl,combineflour,bakingpowder,½cupSplenda,vanilla
extract,bakingsoda,milk,andalmondextract.Mixuntildryingredientsaremoistened.
5.Pourbatterintoslowcookersprayedwithnonstickcookingspray.Topwithhotcranberrymixture.
6.Cover.Cookonlow3-4hours.7.Thisisbestservedwarmorcoldratherthanhot.
——PERSERVING——•180calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•500mgsodium•25gtotalcarbohydrate(2gfiber,3gsugar)•10gprotein•2%DVvitaminA•2%DVvitaminC•8%DVcalcium•6%DViron
PumpkinPiePuddingSueHamiltonMinooka,IL
Makes8servingsPrep.Time:5-10minutesCookingTime:3hoursIdealslow-cookersize:3-qt.
15-oz.canpumpkin12-oz.canevaporatedskimmilk¾cupSplenda½cuplow-fatbuttermilkbakingmix2eggs,beaten,or6eggwhites2tsp.pumpkinpiespice1tsp.lemonzest
1.Combineallingredientsinslowcookersprayedwithcookingspray.Stiruntillumpsdisappear.
2.Cover.Cookonlow3hours.3.Servewarmorcold.
——PERSERVING——•140calories(30caloriesfromfat)•3.5gtotalfat(1gsaturated,0gtrans)•50mgcholesterol•220mgsodium•21gtotalcarbohydrate(2gfiber,7gsugar)•7gprotein•200%DVvitaminA•2%DVvitaminC•15%DVcalcium•8%DViron
Tip:Ifyoulike,andyourdietpermits,addaspoonfuloflow-fatwhippedtopping
toeachserving.
AppleCrispMaryJaneMusser
Manheim,PA
Makes6servingsPrep.Time:15-20minutesCookingTime:2-4hoursIdealslow-cookersize:3-qt.
6cupscookingapples,peeled,cored,andsliced½cupdryquickoatmeal½cupbrownsugar½cupflour1½Tbsp.butter,softened½tsp.groundcinnamon
1.Placeapplesinslowcookersprayedwithnonfatcookingspray.2.Combineremainingingredientsinmixingbowluntilcrumbly.3.Sprinklemixtureoverapples.
4.Cover.Cookonlow4hoursoronhigh2hours.
——PERSERVING——•260calories(40caloriesfromfat)•4.5gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•55mgsodium•53gtotalcarbohydrate(4gfiber,32gsugar)•3gprotein•0%DVvitaminA•0%DVvitaminC•2%DVcalcium•8%DViron
TipfromTester:Thenexttimeyoudoamajorcleaninginyourkitchen,clearyourkitchen
shelvesofthosehigh-fatitemsyouhaven’tusedinawhile.Whentheyareoutofthehousetheywon’tbeatemptation.
Low-FatAppleCakeSueHamiltonMinooka,IL
Makes8servingsPrep.Time:20minutesCookingTime:2½-3hoursIdealslow-cookersize:4-qt.
1cupflour
¾cupsugar2tsp.bakingpowder1tsp.groundcinnamon
¼tsp.salt4medium-sizedcookingapples,chopped⅓cupEggBeaters2tsp.vanilla
1.Combineflour,sugar,bakingpowder,cinnamon,andsalt.2.Addapples,stirringlightlytocoat.3.CombineEggBeatersandvanilla.Addtoapplemixture.Stiruntiljust
moistened.Spoonintolightlygreasedslowcooker.4.Cover.Bakeonhigh2½-3hours.5.Servewarm.
——PERSERVING——•180calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•35mgcholesterol•85mgsodium•41gtotalcarbohydrate(2gfiber,26gsugar)•3gprotein•0%DVvitaminA•0%DVvitaminC•6%DVcalcium•6%DViron
CherryCobblerPennyBlosser
Beavercreek,OH
Makes6servingsPrep.Time:5-10minutesCookingTime:1½-2hoursIdealslow-cookersize:3½-qt.
21-oz.canlow-fat,low-sodiumcherrypiefilling
1cupflour
¼cupsugarhalfastick(¼cup)butter,melted½cupskimmilk1½tsp.bakingpowder½tsp.almondextract¼tsp.salt
1.Pourpiefillingintogreasedslowcooker.2.Combineremainingingredientsinbowl.Beatuntilsmooth.Spreadoverpie
filling.3.Cover.Cookonhigh1½-2hoursonhigh.
——PERSERVING——•230calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•125mgsodium•54gtotalcarbohydrate(1gfiber,33gsugar)•3gprotein•0%DVvitaminA•0%DVvitaminC•10%DVcalcium•8%DViron
Slow-CookerBerryCobblerWilmaHaberkamp
Fairbank,IAVirginiaGraybill
Hershey,PA
Makes8servingsPrep.Time:15-20minutes
CookingTime:2-2½hoursIdealslow-cookersize:5-qt.
1¼cupsall-purposeflour,divided2Tbsp.sugar,plus1cupsugar,divided1tsp.bakingpowder¼tsp.groundcinnamon1egg,lightlybeaten¼cupskimmilk2Tbsp.canolaoil⅛tsp.salt2cupsunsweetenedraspberries,fresh,orthawediffrozen,anddrained2cups
unsweetenedblueberries,fresh,orthawediffrozen,anddrained1.Inmixingbowl,combine1cupflour,2Tbsp.sugar,bakingpowder,andcinnamon.2.Inaseparatebowl,combineegg,milk,andoil.Stirintodryingredientsuntil
moistened.Batterwillbethick.3.Sprayslowcookerwithcookingspray.Spreadbatterevenlyonbottomof
slowcooker.4.Inanotherbowlcombinesalt,remainingflour,remainingsugar,and
berries.Tosstocoatberries.5.Spreadberriesoverbatter.6.Cookonhigh2-2½hours,oruntiltoothpickinsertedintocobblercomes
outclean.
——PERSERVING——•260calories(40caloriesfromfat)•4.5gtotalfat(0gsaturated,0gtrans)•25mgcholesterol•50mgsodium•52gtotalcarbohydrate(4gfiber,34gsugar)•3gprotein•2%DVvitaminA•10%DVvitaminC•6%DVcalcium•8%DViron
Tip:Ifyourdietpermits,eatinsoupbowlwithcoldmilkpouredover.
QuickYummyPeachesWillardE.Roth
Elkhart,IN
Makes6servingsPrep.Time:5-20minutesCookingTime:5hoursIdealslow-cookersize:3-qt.
⅓cuplow-fatbuttermilkbakingmix⅔cupdryquickoats⅓cupbrownsugar1tsp.groundcinnamon4cupsslicedpeaches,canned,orfresh½cupwater
1.Mixtogetherbakingmix,dryoats,brownsugar,andcinnamoningreasedslowcooker.
2.Stirinpeachesandwater.3.Cookonlowforatleast5hours.(Ifyoulikeadriercobbler,removelidfor
last15-30minutesofcooking.)——PERSERVING——•270calories(25
caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•230mgsodium•57gtotalcarbohydrate(1gfiber,42gsugar)•3gprotein•10%DVvitaminA•0%DVvitaminC•4%DVcalcium•6%DViron
Tip:Ifdietsallow,servewithfat-freefrozenyogurtoricecream.
GingerbreadPuddingCakeKatrinaEberlyWernersville,PA
Makes12servingsPrep.Time:20minutesCookingTime:2-2½hoursStandingTime:15minutesIdealslowcookersize:3-qt.
3Tbsp.butter,softened¼cupsugar
1eggwhite
1tsp.vanillaextract½cupmolasses
1cupwater
1¼cupsflour¾tsp.bakingsoda½tsp.groundcinnamon½tsp.groundginger¼tsp.salt¼tsp.groundallspice⅛tsp.groundnutmeg
1.Sprayinteriorofslowcookerwithcookingspray.2.Inlargemixingbowl,cream3Tbsp.butterandsugaruntillightandfluffy.
Beatineggwhiteandvanilla.3.Inseparatebowl,combinemolassesandwateruntilblended.4.Inanotherbowl,combineflour,bakingsoda,andspices.Addtocreamed
mixturealternatelywithmolassesmixture,beatingwellaftereachaddition.5.Spoonintoslowcooker.6.Cover.Cookonhigh2-2½hours,oruntiltoothpickinsertedincenterof
cakecomesoutclean.7.Turnoffcooker.Letstand15minutes.Servecakewarm.
——PERSERVING——•150calories(25caloriesfromfat)•3gtotalfat(2gsaturated,0gtrans)•10mgcholesterol•160mgsodium•29gtotalcarbohydrate0gfiber,16gsugar)•2gprotein•2%DVvitaminA•0%DVvitaminC•4%DVcalcium•8%DViron
TipfromTester:Iusedblackstrapmolasses,andtheflavordidn’toverpowerthecake.
ChocolateMudCakeMarciBaumAnnville,PA
Makes8servingsPrep.Time:20minutesCookingTime:1-2hoursCoolingTime:25minutesIdealslow-cookersize:4-qt.
1cupflour
2tsp.bakingpowder2Tbsp.butter2ozs.semisweetchocolate,or⅓cupchocolatechips1cupsugar,divided3Tbsp.plus⅓cupDutch-processedcocoa1Tbsp.vanillaextract¼tsp.salt⅓cupskimmilk
1eggyolk
⅓cupbrownsugar1½cupshotwater
1.Coatinsideofslowcookerwithnonfatcookingspray.2.Inmixingbowl,whisktogetherflourandbakingpowder.Setaside.3.Inlargemicrowave-safemixingbowl,meltbutterandchocolatein
microwave.Mixwell.4.Whiskin⅔cupsugar,3Tbsp.cocoa,vanilla,salt,milk,andeggyolk.5.Addflourmixture.Stiruntilthoroughlymixed.6.Pourbatterintoslowcooker.Spreadevenly.7.Whisktogetherremainingsugar,cocoa,andhotwateruntilsugaris
dissolved.Pouroverbatterinslowcooker.Donotstir.8.Cover.Cookonhigh1-2hours.Thecakewillbeverymoistandfloatingon
alayerofmoltenchocolatewhenit’sdone.Andyou’llknowitisdonecooking
whennearlyallthecakeissetanditsedgesbegintopullawayfromthesidesofthepot.
9.Turnoffslowcookerandremovelid.Trynottoletcondensedsteamfromtheliddripontothecake.
10.Letcoolfor25minutesbeforecuttingandspooningontoindividualplates.
——PERSERVING——•370calories(60caloriesfromfat)•7gtotalfat(3.5gsaturated,0gtrans)•35mgcholesterol•150mgsodium•72gtotalcarbohydrate(2gfiber,53gsugar)•9gprotein•0%DVvitaminA•0%DVvitaminC•25%DVcalcium•8%DViron
Tip:Ifdietspermit,servethecakewithlow-fatorfat-freefrozenyogurt.
Youcanusea2-lb.coffeecan,21-lb.coffeecans,316-oz.vegetablecans,a6-7cupmold,ora1½-2-quartbakingdishfor“baking”cakesinaslowcooker.Leavethecookerlidslightlyopentoletextramoistureescape.
EleanorJ.Ferreira,NorthChelmsford,MA
Appetizers,Snacks,andSpreads
PrairieFireDipCheriJantzenHouston,TX
Makes1¼cups,or10servingsPrep.Time:5-10minutesCookingTime:1-3hoursIdealslow-cookersize:2-qt.
1cuprefriedfat-freebeans(halfa15-oz.can)½cupshreddedfat-freeMontereyJackcheese¼cupwater
1Tbsp.mincedonion1clovegarlic,minced2tsp.chilipowderhotsauceasdesired
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh1hour,oronlow2-3hours.Servewithbakedtortilla
chips.
——PERSERVING——•45calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•190mgsodium•6gtotalcarbohydrate(2gfiber,0gsugar)•5gprotein•6%DVvitaminA•0%DVvitaminC•15%DVcalcium•4%DViron
Tip:Thisrecipecaneasilybedoubled.
ChiliCheeseDipVickiDinkel
SharonSprings,KS
Makes8servingsPrep.Time:10-15minutesCookingTime:4hoursIdealslow-cookersize:2qt.
1onion,diced8-oz.pkg.fat-freecreamcheese,cubed215-oz.canslowfatvegetarianchili
withoutbeans2tsp.garlicsalt1½cupssalsa
1.Lightlybrownonioninskilletsprayedwithnonfatcookingspray.Transfertoslowcooker.
2.Stirincreamcheese,chili,garlicsalt,andsalsa.3.Cover.Cookonlow4hours,stirringoccasionally.4.Servewithbakedtortillachips.
——PERSERVING——•230calories(15caloriesfromfat)•2gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•1420mgsodium•40gtotalcarbohydrate(8gfiber,2gsugar)•15gprotein•10%DVvitaminA•4%DVvitaminC•10%DVcalcium•10%DViron
Kickin’DipRoseHankins
Stevensville,MD
Makes3-4cups,or12-16servingsPrep.Time:15minutesCookingTime:3-4hoursIdealslowcookersize:4-qt.
4cups(16oz.)low-fatshreddedcheddarcheese14-oz.candicedtomatoes,drained,withjuicereserved7-oz.canchoppedgreenchilies,drained1cupchoppedonions
1Tbsp.cumin1tsp.chilipowder1tsp.hotpeppersaucebakedtortillachips
1.Mixallingredientsexceptchipsinslowcooker.2.Cover.Cookonlow3-4hours.3.Stirbeforeserving.IfDipisstifferthanyoulike,stirinsomeofreserved
tomatojuice
4.Servewithbakedtortillachipsfordipping
——PERSERVING——•60calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•260mgsodium•3gtotalcarbohydrate(1gfiber,1gsugar)•7gprotein•6%DVvitaminA•15%DVvitaminC•15%DVcalcium•4%DViron
NachoDipSusanTjonAustin,TX
Makes8servingsPrep.Time:10minutesCookingTime:2hoursIdealslow-cookersize:3-qt.
8ozs.fat-freecreamcheese1cupshreddedreduced-fatcheddarcheese½cupmild,ormedium,chunky
salsa¼cupfat-free,or2%,milk8-oz.bagbakedtortillachips,orassortedfreshvegetables1.Cutcreamcheeseintochunks.2.Combinecreamcheese,cheddarcheese,salsa,andmilkinslowcooker.3.Cookonlow2hours.Stirtoblend.4.Whensmoothandhot,servewithbakedtortillachipsorassortedfresh
vegetables.
——PERSERVING——•170calories(25caloriesfromfat)•2.5totalfat(1gsaturated,0gtrans)•5mgcholesterol•430mgsodium
•27gtotalcarbohydrate(2gfiber,1gsugar)•10gprotein•8%DVvitaminA•4%DVvitaminC•20%DVcalcium•4%DViron
Tip:Youmaydoublethisrecipesuccessfully.Justbesuretoallowextracooking
time.
MeatlessPizzaFondueVirginiaGraybill
Hershey,PA
Makes4cups,or16servingsPrep.Time:5-10minutesCookingTime:3hoursIdealslowcookersize:3-qt.
29-oz.jarlow-fat,low-sodiummeatlessspaghettisauce2cups(8oz.)fat-freeshreddedmozzarellacheese¼cupshreddedreduced-fatParmesancheese2tsp.driedoregano
1tsp.driedmincedonion¼tsp.garlicpowder1lb.unslicedloafItalianbread,cutintocubes1.Combinespaghettisauce,
cheeses,oregano,onion,andgarlicpowderinslowcooker.2.Cover.Cookonlow3hours,oruntilcheeseismeltedandsauceishot.3.Servewithbreadcubesfordunking.
——PERSERVING——•150calories(25caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•310mgsodium
•22gtotalcarbohydrate(2gfiber,5gsugar)•8gprotein•10%DVvitaminA•0%DVvitaminC•20%DVcalcium•8%DViron
TipfromTester:IhadsomeleftoversaucethatIservedasatoppingforsteamedcauliflower.
Myfamilylovedit!
SalsaWilmaJ.Haberkamp
Fairbank,IA
Makes6-7pints,or48ormore4-Tbsp.-sizeservingsPrep.Time:45-50minutesCookingTime:3hoursIdealslow-cookersize:6-or7-qt.
13tomatoes,peeledandseeded1tsp.salt4tsp.whitevinegar26½-oz.canstomatopaste⅔cupLouisianaPureHotSauce1largeyellowonion,chopped1largeredonion,chopped1greenbellpepper,seededandchopped1redbellpepper,seededand
chopped1yellowbellpepper,seededandchopped1,or2,hotpeppers,seeded3bananapeppers,seededandchopped1.Combineallingredientsinlargebowlandmixwell.Ladleinto6-qt.,orlarger,slowcooker.2.Cookonhigh1hour,andthenreducetolowfor2hours.3.Pourintosterilizedjarsandfollowdirectionsfromyourcannerforsealing
andpreserving.
——PERSERVING——•25calories(0caloriesfromfat)
•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•140mgsodium•6gtotalcarbohydrate(1gfiber,2gsugar)•1gprotein•15%DVvitaminA•40%DVvitaminC•0%DVcalcium•2%DViron
TipfromTester:WhenIservedthesalsa,Istirredinsomefreshchoppedcilantrotoaddtaste
andlivelygreencolor.Iserveditasanappetizer,and8peoplealmostfinishedapintjar!
FruitSalsaJoyceShackelfordGreenBay,WI
Makes4cups,or16servingsPrep.Time:30-45minutesCookingTime:2hoursIdealslow-cookersize:2-or3-qt.
11-oz.canmandarinoranges8½-oz.canunsweetenedslicedpeaches,undrained8-oz.canunsweetened
pineappletidbits,undrained1medium-sizedonion,choppedhalfamedium-sizedgreenbellpepper,choppedhalfamedium-sizedredbell
pepper,choppedhalfamedium-sizedyellowbellpepper,chopped3garliccloves,minced
3Tbsp.cornstarch4tsp.vinegar
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh2hours,stirringoccasionally.3.Servewithbakedtortillachips.
——PERSERVING——•35calories(0caloriesfromfat)•0totalfat(0gsaturated,0gtrans)•0mgcholesterol•5mgsodium•8gtotalcarbohydrate(0.5gfiber,6gsugar)•0gprotein•10%DVvitaminA•20%DVvitaminC•0%DVcalcium•2%DViron
PeachChutneyJanMast
Lancaster,PA
Makes32servingsPrep.Time:20minutesCookingTime:5-8hoursIdealslow-cookersize:4-qt.
229-oz.cans(about6cups)peachesinsugar-freesyrup,diced1cupraisins
1smallonion,chopped1garlicclove,minced1Tbsp.groundmustardseeds1tsp.driedredchilies,chopped2oz.crystallizedginger,chopped1tsp.salt¾cupvinegar½cupbrownsugar
1.Combineallingredientsinslowcooker.2.Cover.Cookonlow4-6hours.3.Removelid.Stirchutney.Cookonhigh,uncovered,anadditional1-2hours.
——PERSERVING——•45calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•75mgsodium•11gtotalcarbohydrate(1gfiber,9gsugar)•0gprotein•6%DVvitaminA•2%DVvitaminC•0%DVcalcium•2%DViron
Tip:Thisisagreataccompanimenttocurriedchickenorlamb.
TexasDipDonnaLantgenRapidCity,SD
Makes8servingsPrep.Time:15-20minutesCookingTime:6hoursIdealslow-cookersize:1½-qt.
1cuponions,chopped4-oz.candicedgreenchilies16-oz.canRoteltomatoes,diced,or2cupsfreshtomatoes,diced1½cups
cubedVelveetaLightcheese1.Combineallingredientsinslowcooker.2.Cookonlow6hours.
——PERSERVING——•120calories(40caloriesfromfat)•4.5totalfat(3gsaturated,0gtrans)•20mgcholesterol•900mgsodium•11gtotalcarbohydrate(2gfiber,7gsugar)•9gprotein•15%DVvitaminA•15%DVvitaminC•30%DVcalcium•2%DViron
Tip:Servewithlowfattortillachips,orcut-upfreshvegetables.
ItalianoSpreadNanciKeatley
Salem,OR
Makes24servingsPrep.Time:20-30minutesCookingTime:2-3hoursIdealslow-cookersize:2-qt.
28-oz.pkgs.fat-freecreamcheese,softened½cupreduced-fatpreparedpesto3mediumfreshtomatoes,chopped½cupfreshbasil,chopped
1cupreducedfatmozzarellacheese,shredded½cupreducedfatParmesancheese,shredded1.Spreadcreamcheeseonbottomofslowcooker.
2.Spreadpestoovercreamcheese.3.Addlayerofchoppedtomatoesovercreamcheeseandpesto.4.Sprinklewithchoppedbasil.5.Sprinklecheesesontopofbasil.6.Cookonlow2-3hours,oruntilcheeseismelted.7.SpreadonbakedcrackersorthinslicesofItalianbread.
——PERSERVING——•70calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•250mgsodium•4gtotalcarbohydrate(0gfiber,2gsugar)•6gprotein•4%DVvitaminA•6%DVvitaminC•15%DVcalcium•0%DViron
SlimDunkVeraSmuckerGoshen,IN
Makes3cups,or12servingsPrep.Time:20minutesCookingTime:1hourIdealslow-cookersize:1½-qt.
2cupsfat-freesourcream¼cupfat-freeMiracleWhipsaladdressing10-oz.pkg.frozenchopped
spinach,thawedandsqueezeddry1.8-oz.envelopedryleeksoupmix¼cupredbellpepper,minced
1.Combineallingredientsinslowcooker.Mixwell.2.Cover.Cookonhigh1hour.3.Servewithfat-freebakedtortillachips.
——PERSERVING——•70calories(10caloriesfromfat)•1totalfat(0.5gsaturated,0gtrans)•5mgcholesterol•310mgsodium•11gtotalcarbohydrate(0.5gfiber,4gsugar)•3gprotein•25%DVvitaminA•10%DVvitaminC•10%DVcalcium•4%DViron
CheesySpinachandBaconDipAmyBauer
NewUlm,MN
Makes3½cups,or20servingsPrep.Time:20-30minutesCookingTime:1hourIdealslowcookersize:3-qt.
10-oz.pkg.frozenchoppedspinach,thawedandsqueezeddry1lb.VelveetaLight,oryourchoiceofsoftlow-fatcheese,cutinto½"cubes3-oz.pkg.fat-freecreamcheese,softened14½-oz.canRoteldicedtomatoesandgreenchilies,undrained4slicesturkeybacon,cookedcrispcrudites
1.Combineallingredientsexceptbaconandcruditesinslowcooker.2.Cover.Heatonlow1hour,oruntilcheeseshavemeltedandDipisheated
through.Stiroccasionallyifyou’rearoundtodoso.3.Justbeforeserving,stirincrumbledbacon.4.Servewarmwithcrudites.
——PERSERVING——•70calories(30caloriesfromfat)•3gtotalfat(2gsaturated,0gtrans)•10mgcholesterol
•530mgsodium•4gtotalcarbohydrate(1gfiber,2gsugar)•6gprotein•40%DVvitaminA•4%DVvitaminC•15%DVcalcium•2%DViron
Variation:Thisisalsotastywithhalfa10-oz.packageoffrozenchoppedspinach,thawed
andsqueezeddry.
Prepareanappetizerinanotherlittleslowcookerandkeepyourguestsbusywithdippingintoitwhileyoufinishthefinalprepofthemainmeal.
CreamyArtichokeDipJessicaStonerWestLiberty,OH
Makes7-8cups,or28-32servingsPrep.Time:15-20minutes
CookingTime:1hourIdealslowcookersize:3-qt.
214-oz.canswater-packedartichokehearts,coarselychopped(drainonecan;stirjuicefromothercanintoDip)2cups(8oz.)shredded,low-fatpart-skimmozzarellacheese8-oz.pkg.fat-freecreamcheese,softened1cupgratedreduced-fatParmesancheese½cupshreddedlow-fatSwisscheese½cupfat-freemayonnaise
2Tbsp.lemonjuice2Tbsp.fat-freeplainyogurt1Tbsp.seasonedsalt1Tbsp.choppedseededjalapeñopepper1tsp.garlicpowderDippers:bakedtortillachips
1.Inslowcooker,combineartichokehearts,cheeses,mayonnaise,lemonjuice,yogurt,salt,jalapeñopepper,andgarlicpowder.
2.Cover.Cookonlow1hour,oruntilcheesesaremeltedandDipisheatedthrough.
3.Servewithbakedtortillachips.
——PERSERVING——•60calories(25caloriesfromfat)•2.5gtotalfat(1gsaturated,0gtrans)•10mgcholesterol•320mgsodium•6gtotalcarbohydrate(2gfiber,1gsugar)•5gprotein•2%DVvitaminA•4%DVvitaminC•10%DVcalcium•0%DViron
Variation:Add210-oz.pkgs.frozenchoppedspinach,thawedandsqueezeddry,toStep
1.StevenLantz
Denver,CO
Tomakeyourowncreamofmushroomorcelerysoup,pleaseturntopages264-265.
BroccoliCheeseDipCarlaKoslowsky
Hillsboro,KS
Makes6cups,orabout232-oz.servingsPrep.Time:25-30minutesCookingTime:2hoursIdealslow-cookersize:3-or4-qt.
1cupchoppedcelery½cupchoppedonions10-oz.pkg.frozenchoppedbroccoli,cooked1cupcookedrice10¾-oz.canfat-free,sodium-freecreamofmushroomsoup16-oz.jarfat-free
cheesespread1.Combineallingredientsinslowcooker.2.Cover.Heatonlow2hours.3.Servewithsnackbreadsorcrackers.
——PERSERVING——•60calories(15caloriesfromfat)•1.5gtotalfat(1gsaturated,0gtrans)•5mgcholesterol•110mgsodium•7gtotalcarbohydrate(0gfiber,1gsugar)•6gprotein•0%DVvitaminA•0%DVvitaminC•15%DVcalcium•2%DViron
Tips:1.Ifyou’reanonion-lover,youmaywanttoincreasethechoppedonionsto¾
cup.2.Ifyoupreferyourvegetablessoftratherthancrunchy,youmaywantto
cooktheonionsandcelerybeforeaddingthemtothecooker.
HotArtichokeDipMaryE.WheatleyMashpee,MA
Makes7-8cups,or282-oz.servingsPrep.Time:15minutesCookingTime:1-4hoursIdealslow-cookersize:3-qt.
214¾-oz.jarsmarinatedartichokehearts,drained1½cupsfat-freemayonnaise
1½cupsfat-freesourcream1cupwaterchestnuts,chopped¼cupgratedParmesancheese¼cupfinelychoppedscallions1.Cutartichokeheartsintosmallpieces.Add
mayonnaise,sourcream,waterchestnuts,cheese,andscallions.Pourintoslowcooker.2.Cover.Cookonhigh1-2hoursoronlow3-4hours.3.ServewithcrackersorcrustyFrenchbread.
——PERSERVING——•60calories(20caloriesfromfat)•2.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•240mgsodium•8gtotalcarbohydrate(2gfiber,2gsugar)•2gprotein•0%DVvitaminA•10%DVvitaminC•4%DVcalcium•0%DViron
Tomato-ZucchiniRatatouilleBarbYoderAngola,IN
Makesabout3½cups,or13servingsPrep.Time:20-30minutesCookingTime:7-8hoursIdealslowcookersize:4-qt.
1½cupschoppedonion6-oz.cantomatopaste1Tbsp.oliveoil2mincedclovesgarlic(1tsp.)1½tsp.crusheddriedbasil½tsp.driedthyme15-oz.canchoppedlow-sodiumtomatoes,withjuicedrainedbutreserved1
largezucchini,halvedlengthwiseandslicedthinsaltandpeppertotaste,optional
26slicesFrenchbread,orbaguette1.Mixallingredientsinslowcooker,exceptbread.2.Cover.Cookonlow7-8hours.3.Ifmixtureisstifferthanyouwish,stirinsomereservedtomatojuice.4.ServehotorcoldontopofFrenchbreadorbaguetteslices.
——PERSERVING——
•230calories(20caloriesfromfat)•2.5gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•570mgsodium•44gtotalcarbohydrate(3gfiber,5gsugar)•9gprotein•10%DVvitaminA•20%DVvitaminC•6%DVcalcium•20%DViron
MexicanDipMarlaFolkertsHolland,OH
Makes15servingsPrep.Time:15-20minutesIdealslow-cookersize:3-qt.
1lb.low-fatgroundbeef,orturkey8-oz.pkg.no-fatMexicancheese,grated16-oz.jarmild,thickandchunkypicantesalsa,orthickandchunkysalsa16-oz.canvegetarianrefriedbeans1.Brownmeatinnonstickskillet.Donotdrain.2.Addremainingingredientstomeatinskillet.Stiruntilmixedandhot.3.Keepwarminslowcooker.Servewithlowfattortillachips.
——PERSERVING——•110calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•15mgcholesterol•400mgsodium•7gtotalcarbohydrate(2gfiber,1gsugar)•12gprotein•6%DVvitaminA•8%DVvitaminC
•25%DVcalcium•8%DViron
TurkeyMeatballsinCranberryBarbecueSauceMaryAnnBowman
EastEarl,PA
Makes12servingsPrep.Time:30-45minutesCookingTime:3½hoursIdealslowcookersize:3-qt.
16-oz.canjelliedcranberrysauce½cupbarbecuesauce1eggwhite1lb.95%fat-freegroundturkey1greenonionwithtop,sliced2tsp.grated
orangepeel1tsp.reduced-sodiumsoysauce¼tsp.blackpepper⅛tsp.groundredpepper,optional
1.Combinecranberrysauceandbarbecuesauceinslowcooker.2.Cover.Cookonhigh20-30minutesuntilcranberrysauceismeltedand
mixtureishot,stirringevery10minutes.3.Meanwhile,placeeggwhiteinmediumbowlandbeatlightly.Add
remainderofingredients,mixingwellwithhandsuntilwellblended.Shapeinto24balls.
4.Spraylargenonstickskilletwithnonstickcookingspray.Addmeatballstoskilletandcookovermediumheat8-10minutes,oruntilmeatballsarenolongerpinkincenter,carefullyturningtobrownevenly.
5.Addtoheatedsauceinslowcooker.Stirgentlytocoatevenlywithsauce.6.Reduceheattolow.Cover.Cook3hours.7.Whenreadytoserve,transfermeatballstoservingplate.Garnishifdesired.
Servewithdecorativepicks.
——PERSERVING——
•130calories(15caloriesfromfat)•2gtotalfat(0.5gsaturated,0gtrans)•25mgcholesterol•190mgsodium•19gtotalcarbohydrate(1gfiber,12gsugar)•8gprotein•0%DVvitaminA•2%DVvitaminC•0%DVcalcium•4%DViron
Aslowcookerisgreatfortakingfoodtoapotlucksupper,evenifyoudidn’tprepareitinthecooker.
IrmaH.Schoen,Windsor,CT
HotHamburgerDipKristiSee
Weskan,KS
Makes12servingsPrep.Time:20minutesCookingtime:2hoursIdealslow-cookersize:4-or5-qt.
½lb.leangroundbeef2smallonions,chopped½lb.VelveetaLightcheese,cubed10-oz.cangreenchiliesandtomatoes2tsp.
Worcestershiresauce½tsp.chilipowder1tsp.garlicpowder½tsp.blackpepper
10¾-oz.canlow-sodiumtomatosoup10¾-oz.can98%fat-freemushroomsoup1.Brownbeefandonionsinnonstickskillet.Placeinslowcooker.Drainoffdrippings.2.Addremainingingredientstocookerandstirwell.3.Cover.Cookonlowuntilcheeseismelted,about2hours.
——PERSERVING——•110calories(40caloriesfromfat)•4.5gtotalfat(2.5gsaturated,1gtrans)•15mgcholesterol•620mgsodium•9gtotalcarbohydrate(0gfiber,3gsugar)•8gprotein•6%DVvitaminA•6%DVvitaminC•15%DVcalcium•4%DViron
MexicanCheesecakeJanieSteeleMoore,OK
Makes20servingsPrep.Time:10-15minutesCookingTime:1hourIdealslow-cookersize:2-qt.
38-oz.pkgs.fat-freecreamcheese,softened½cupEggBeaters2tsp.low-sodiumchickenbouillon½cuphotwater4-oz.cangreenchilies,chopped½-1½tsp.chilipowder,dependinguponhow
muchheatyouenjoy½tsp.,orless,hotsauce,optional1cupcookedskinlesschickenbreast,chopped1.Combineallingredientsin
slowcookeruntilsmooth.2.Cookonhigh1hour.3.Turntolowtokeepwarmwhileserving.4.Servewithbakedtortillachipsorcrackers,orcrudités.
——PERSERVING——•50calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•10mgcholesterol•280mgsodium•3gtotalcarbohydrate(0gfiber,2gsugar)•8gprotein•2%DVvitaminA•2%DVvitaminC•10%DVcalcium•2%DViron
ChickenCheeseDipSheridySteeleArdmore,OK
Makes10servingsPrep.Time:15minutesCookingTime:1-2hoursIdealslow-cookersize:1-or1½qt.
½lb.Velveetacheese12-oz.cantomatoeswithchilies1cupcookedskinlesschickenbreast,diced
andshredded½cupbellpeppers,chopped
1.Cubecheese.2.Combinecheese,tomatoes,chicken,andpeppersinslowcooker.3.Cookonlow1-2hours.4.Servewithbakedchips.
——PERSERVING——•270calories(45caloriesfromfat)•5gtotalfat(2gsaturated,0gtrans)•30mgcholesterol•830mgsodium
•43gtotalcarbohydrate(4gfiber,2gsugar)•15gprotein•8%DVvitaminA•10%DVvitaminC•20%DVcalcium•6%DViron
Tips:1.Toaddcolor,useamixtureofchoppedred,yellow,andgreenbellpeppers.2.Forathickerdip,draintomatoeswithchiliesbeforemixingthemin.
BuffaloChickenDipGailSkiff
CliftonPark,NY
Makes3-4cups,12-16servingsPrep.Time:30-40minutesCookingTime:1hourIdealslow-cookersize:2-to3-qt.
8-oz.pkg.fat-freecreamcheese,softened½cupfat-freebleucheesedressing½cupbleucheesecrumbles
½cupbuffalowingsauce(IuseAnchorBarBuffaloWingSauce)1lb.bonelessskinlesschickenbreasts,cookedandshreddedcelerysticksand/oryourfavoritebakedchips1.Mixcreamcheese,dressing,bluecheesecrumbles,andsauceinslowcooker.2.Stirinchicken.3.Cover.Heatonlow1hour,oruntilcheesesmeltandDipisheatedthrough.
Stirseveraltimesduringthehourifyou’rehomeandabletodoso.4.Servewarmwithcelerysticksand/oryourfavoritebakedchips.
——PERSERVING——•70calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•20mgcholesterol
•450mgsodium•4gtotalcarbohydrate(0gfiber,2gsugar)•9gprotein•4%DVvitaminA•0%DVvitaminC•8%DVcalcium•2%DViron
TangyCocktailFranksLindaSluiterSchererville,IN
Makes12servingsPrep.Time5minutesCookingTime:1-2hoursIdealslow-cookersize:3-qt.
14-oz.jarcurrantjelly¼cuppreparedmustard3Tbsp.drysherry¼tsp.groundallspice30-oz.canunsweetenedpineapplechunks6-oz.pkg.low-sodiumcocktail
franks1.Meltjellyinslowcookerturnedonhigh.Stirinseasoningsuntilblended.2.Drainpineapplechunksandanyliquidincocktailfrankspackage.Discard
juice.Gentlystirpineappleandfranksintoslowcooker.3.Cover.Cookonlow1-2hours.
——PERSERVING——•160calories(40caloriesfromfat)•4gtotalfat(2gsaturated,0gtrans)•10mgcholesterol•170mgsodium•28gtotalcarbohydrate(0.5gfiber,25gsugar)•2gprotein•0%DVvitaminA•0%DVvitaminC
•2%DVcalcium•4%DViron
HotCrabDipKarenWaggoner
Joplin,MO
Makes5cupsPrep.Time:15minutesCookingTime:3-4hoursIdealslow-cookersize:2-qt.
⅓cupsalsa½cupfat-freemilk28-oz.pkgs.imitationcrabmeat,flakedfinely¾cupgreenonions,thinly
sliced4-oz.canchoppedgreenchilies38-oz.pkgs.fat-freecreamcheese,cubed10ozs.stonewheatcrackers
1.Sprayslowcookerwithfat-freecookingspray.2.Mixsalsaandmilkincooker.3.Stirinallremainingingredientsexceptcrackers.4.Cover.Cookonlow3-4hours.5.Stirapproximatelyeveryhalfhour.6.Servewithcrackersorrawvegetables.
——PERSERVING——•520calories(110caloriesfromfat)•12gtotalfat(3gsaturated,0gtrans)•55mgcholesterol•1410mgsodium•65gtotalcarbohydrate(8gfiber,4gsugar)•38gprotein•20%DVvitaminA•10%DVvitaminC•35%DVcalcium
•15%DViron
SeafoodDipJoanRosenbergerStephensCity,VA
Makes24servingsof2Tbsp.eachPrep.Time:5-10minutesCookingTime:3hoursIdealslow-cookersize:3½-qt.
10-oz.pkg.fat-freecreamcheese8-oz.pkg.imitationcrabstrands2Tbsp.onion,finelychopped
4-5dropshotsauce¼cupwalnuts,finelychopped1tsp.paprika
1.Blendallingredientsexceptnutsandpaprikauntilwellmixed.2.Spreadinslowcooker.Sprinklewithnutsandpaprika.3.Cookonlow3hours.
——PERSERVING——•70calories(10caloriesfromfat)•1.5gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•370mgsodium•7gtotalcarbohydrate(0gfiber,3gsugar)•7gprotein•6%DVvitaminA•0%DVvitaminC•4%DVcalcium•0%DViron
Tip:Servewithcrackers.
CheesyNewOrleansShrimpDipKellyAmosPittsboro,NC
Makes3-4cupsdipor24servingsPrep.Time:20-30minutesCookingTime:1hourIdealslow-cookersize:2-qt.
1sliceleanturkeybacon3medium-sizedonions,chopped1garlicclove,minced4jumboshrimp,peeledanddeveined1medium-sizedtomato,peeledand
chopped3cupslow-fatMontereyJackcheese,shredded4dropsTabascosauce
⅛tsp.cayennepepperdashofblackpepper
1.Cookbaconuntilcrisp.Drainonpapertowel.Cutfine.2.Sautéonionandgarlicinbacondrippings.Drainonpapertowel.3.Coarselychopshrimp.4.Combineallingredientsinslowcooker.5.Cover.Cookonlow1hour,oruntilcheeseismelted.Thinwithmilkiftoo
thick.6.Servewithchips.
——PERSERVING——•130calories(5caloriesfromfat)•0.5gtotalfat(0gsaturated,0gtrans)•10mgcholesterol•520mgsodium•12gtotalcarbohydrate(1gfiber,4gsugar)•18gprotein•10%DVvitaminA•0%DVvitaminC•60%DVcalcium•2%DViron
SpicedPearButterBettyMoore
Plano,Il
Makes2pintsPrep.Time:25-30minutesCookingTime:1hourCoolingTime:13hoursIdealslow-cookersize:5-qt.
10large,well-ripenedpears(4lbs.)2Tbsp.frozenorangejuiceconcentrate2cupssugar
1tsp.groundcinnamon1tsp.groundcloves½tsp.groundallspice
1.Peelandquarterpears.Placeinslowcooker.2.Cover.Cookonlow12hours.Drainthoroughlyandthendiscardliquid.3.Mashorpuréepears.Addremainingingredients.Mixwellandreturnto
slowcooker.4.Cover.Cookonhigh1hour.5.Placeinhotsterilejarsandprocessaccordingtocannermanufacturer’s
instructions.
——PERSERVING——•100calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•26gtotalcarbohydrate(2gfiber,23gsugar)•0gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•0%DViron
Tip:Ifthebutteristoosoupyaftercookingonlow12hours,youmaywanttocook
ituncoveredduringStep4inordertocreateastifferconsistency.
SaucyPearButterDorothyMillerGulfport,MI
Makes6pintsPrep.Time:5minutesCookingTime:10-12hoursIdealslow-cookersize:5-qt.
8cupspearsauce3cupsbrownsugar1Tbsp.lemonjuice1Tbsp.cinnamon
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh10-12hours.
——PERSERVING——•40calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•10gtotalcarbohydrate(0gfiber,10gsugar)•0gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•0%DViron
Tip:
Tomakepearsauce,peel,core,andslice12large,well-ripenedpears.Placeinslowcookerwith¾cupwater.Coverandcookonlow8-10hours,oruntilverysoft.Stirtoblend.
ChunkySweetSpicedAppleButterJenniferFreed
Harrisonburg,VA
Makes4cups,or641Tbsp.servingsPrep.Time:20minutesCookingTime:8hoursIdealslow-cookersize:2-or3-qt.
4cups(about1¼lbs.)peeled,choppedGrannySmithapples¾cuppackeddarkbrownsugar
2Tbsp.balsamicvinegar¼stick(2Tbsp.)butter,divided1Tbsp.groundcinnamon½tsp.salt¼tsp.groundcloves1½tsp.vanilla
1.Combineapples,sugar,vinegar,1Tbsp.butter,cinnamon,salt,andclovesinslowcooker.
2.Cover.Cookonlow8hours.3.Stirinremaining1Tbsp.butterandvanilla.4.Coolcompletelybeforeserving,storing,orgivingaway.
——PERSERVING——•15calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•20mgsodium•4gtotalcarbohydrate(0gfiber,3gsugar)•0gprotein
•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•0%DViron
AppleButter–forYourToastAlixNancyBotsford
Seminole,OK
Makes8pintsPrep.Time:30-45minutesCookingTime:4-5hoursIdealslow-cookersize:5-or6-qt.
108-oz.can(#8size)unsweetenedapplesauce2cupscider1Tbsp.groundcinnamon1tsp.groundginger½tsp.groundcloves,or1tsp.groundnutmeg,optional
1.Combineapplesauceandciderinslowcooker.2.Cover.Cookonhigh3-4hours.3.Addspices.4.Cover.Cook1hourmore.5.Sterilizecup-orpint-sizejars.Heatlids.6.Filljarswithapplebutter.Cleanrimswithdamppapertowel.Putonlids.7.Placeincannerandcookaccordingtomanufacturer’sinstructions.
——PERSERVING——•180calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•46gtotalcarbohydrate(5gfiber,38gsugar)•1gprotein•0%DVvitaminA
•60%DVvitaminC•2%DVcalcium•4%DViron
Notes:1.Thisisbetterthananyairfreshener.WhenanyonecomeshomeIreceivea
hugandthenaquestion:“Where’sthetoast?”2.Italsotasteswonderfulonplainyogurt!
Beverages
HotMulledCiderBettyK.DrescherQuakertown,PA
Makes8servingsPrep.Time:10minutesCookingTime:3-6hoursIdealslow-cookersize:3½-qt.
1tsp.wholecloves¼cupbrownsugar2qts.cider13"-longcinnamonstick1orange,sliced
1.Tieclovesincheeseclothorputinteastrainer.2.Combineallingredientsinslowcooker.3.Cover.Cookonlow3-6hours.
——PERSERVING——•160calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•30mgsodium•39gtotalcarbohydrate(0.5gfiber,34gsugar)•0gprotein•0%DVvitaminA•8%DVvitaminC•2%DVcalcium•2%DViron
HotAppleCinnamonDrinkMarlaFolkertsHolland,OH
Makes24servingsPrep.Time:5minutesCookingTime:3-5hoursIdealslow-cookersize:6-qt.
1galloncider
2litersdietgingerale
4ozs.hardcandies—yourchoiceofflavorscinnamonsticks,optional
1.Combineallingredientsinslowcooker.2.Cover.Simmeronlow3-5hours.
——PERSERVING——•100calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•30mgsodium
•25gtotalcarbohydrate(0gfiber,20gsugar)•0gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•0%DViron
ChristmasWassailLindaSluiterSchererville,IN
Makes8servingsPrep.Time:5-10minutesCookingTime:1-2hoursIdealslow-cookersize:3-qt.
1qt.applecider½cuporange,orpineapple,juice2cupswater
3orangepekoeteabags
¼cupbrownsugar¼tsp.groundcinnamon¼tsp.groundclovesoranges
1.Combineallingredientsexceptorangesinslowcooker.2.Cover.Cookonhigh1-2hours.3.Sliceorangestofloatontop.Serveinmugs.
——PERSERVING——•160calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•20mgsodium•45gtotalcarbohydrate(7gfiber,35gsugar)•1gprotein•2%DVvitaminA•100%DVvitaminC•8%DVcalcium•4%DViron
Note:Yourkitchenwillsmellgreat!
PeachySpicedCiderJoyceShackelford
GreenBay,WI
Makes8smallservingsPrep.Time:10minutesCookingTime:4-6hoursIdealslow-cookersize:2-qt.
45½-oz.canspeachnectar
2cupsunsweetenedapplejuice
½tsp.groundginger¼tsp.groundcinnamon¼tsp.groundnutmeg4freshorangeslices,cut¼”thickandthenhalved1.Combinepeachnectar,
applejuice,ginger,cinnamon,andnutmeginslowcooker.2.Topwithorangeslices.3.Cover.Cookonlow4-6hours.4.Removeorangeslicesandstirbeforeserving.
——PERSERVING——•180calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•44gtotalcarbohydrate(3gfiber,41gsugar)•1gprotein•6%DVvitaminA•100%DVvitaminC•4%DVcalcium•6%DViron
Cran-AppleJuiceAnitaTroyerFairview,MI
Makes9servingsPrep.Time:15minutesCookingTime:1-1½hoursIdealslowcookersize:3-qt.
6cupsCran-Applejuice
3cupswater
3Tbsp.sugar3Tbsp.redhots9wholecloves
9tendrilsmace
¾tsp.nutmeg
1.Mixallingredientsinslowcooker.2.Cover.Heatonmedium1-1½hours.3.Beforeserving,removeclovesandmace.
——PERSERVING——•140calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•5mgsodium•35gtotalcarbohydrate(0gfiber,31gsugar)•0gprotein•0%DVvitaminA•110%DVvitaminC•0%DVcalcium•0%DViron
AutumnTea
SheliaHeilLancaster,PA
Makes12servingsPrep.Time:15minutesCookingTime:2-3hoursIdealslow-cookersize:4-or5-qt.
5individualteabags5cupsboilingwater5cupsunsweetenedapplejuice
2cupslow-sugarcranberryjuice
⅓cuplemonjuice⅓cupsugar½tsp.pumpkinpiespice
1.Placeteabagsinslowcooker.Pourinboilingwater.Coverandsteepfor10minutes.
2.Removeanddiscardteabags.3.Addjuices,sugar,andpumpkinpiespice.4.Stiruntilsugarisdissolved.5.Heatinslowcooker2-3hoursonhighorlow,oruntilflavorshaveblended
andteaisheatedthrough.Servewarm.
——PERSERVING——•80calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•10mgsodium•20gtotalcarbohydrate(0gfiber,17gsugar)•0gprotein•0%DVvitaminA•30%DVvitaminC•0%DVcalcium•0%DViron
CranberryPunchBettyB.Dennison
GroveCity,PA
Makes8servingsPrep.Time:15-25minutesCookingTime:4hoursIdealslow-cookersize:4-qt.
8wholecardamompods2stickscinnamon12wholecloves
4cupsdryredwine
26-oz.cansfrozencranberryconcentrate2⅔cupswater½cuphoney,ortotaste1orangeslicedinto8thincrescents1.Makeaspice
packetoftheseitems:Pinchopencardamompodstoreleaseseeds.Placeseedsonapieceofcheeseclothorpapercoffeefilter.Addcinnamonsticksandcloves.Tiewithastringtomakeabag.2.Pourwine,cranberryconcentrate,water,andhoneyintoslowcooker.Heat
onlow.3.Submergespicepacketinliquid.Heatbutdonotboil.4.Letpunchsteeponlowforupto4hours.5.Toserve,removeanddiscardspicebag.Dividepunchamongcups.Floatan
orangesliceineachcup.Servewarm.
——PERSERVING——•240calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•30mgsodium•40gtotalcarbohydrate(3gfiber,33gsugar)•2gprotein•4%DVvitaminA
•20%DVvitaminC•8%DVcalcium•10%DViron
PomegranatePunchLindseySpencer
Marrow,OH
Makes6servingsPrep.Time:5-7minutesCookingTime:1-2hoursIdealslowcookersize:3-qt.
3cupspomegranatejuice
1½cupsreduced-sugarcranberryjuicecocktail½cuporangejuice3"-longcinnamonstick1tsp.gratedginger
1.Putallingredientsinslowcooker.2.Cover.Cookonlow1-2hours,oruntilheatedthrough.3.Servehotorchilled,dependingonthetimeofyear.
——PERSERVING——•90calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•23gtotalcarbohydrate(0gfiber,21gsugar)•1gprotein•0%DVvitaminA•45%DVvitaminC•2%DVcalcium•0%DViron
SpicedApricotCiderJoyceShackelfordGreenBay,WI
MaryLongeneckerBethel,PA
Makes6servingsPrep.Time:10minutesCookingTime:2hoursIdealslow-cookersize:2½-qt.
212-oz.cansapricotnectar
2cupswater
¼cuplemonjuice¼cupsugar
2wholecloves
23"-longcinnamonsticks
1.Combineallingredientsinslowcooker.2.Cover.Cookonhigh2hours.3.Removeclovesandcinnamonsticksbeforeserving.
——PERSERVING——•140calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•40mgsodium•35gtotalcarbohydrate(1gfiber,27gsugar)•1gprotein•20%DVvitaminA
•80%DVvitaminC•2%DVcalcium•4%DViron
OrangeGingerTeaJeanneHeyerly
Chenoa,IL
Makes8-10servingsPrep.Time:5-10minutesCookingTime:4-6hoursIdealslow-cookersize:2½-qt.
2qts.water31"-squaresfreshgingerroot,sliced3Tbsp.brownsugar,orhoney1orange,
sliced
1.Placewaterandgingerrootinslowcooker.2.Cover.Cookonhigh2hours;thenonlow2-4hours.3.Addsugarorhoneyandslicedorange1hourbeforeserving.
——PERSERVING——•20calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol
•10mgsodium•6gtotalcarbohydrate(0gfiber,5gsugar)•0gprotein•0%DVvitaminA•8%DVvitaminC•2%DVcalcium•0%DViron
Note:Thisteamakescold-sufferersfeelbetter!
GreenGrapeGingerTeaEvelynPageGillette,WY
Makes8cupsPrep.Time:5-15minutesCookingTime:2hoursIdealslowcookersize:3-qt.
4cupsboilingwater15singlegreenteabags
4cupswhitegrapejuice
1Tbsp.honey1Tbsp.mincedfreshgingerroot1.Placeboilingwaterandteabagsinslow
cooker.Coverandletstand10minutes.Discardteabags.2.Stirinjuice,honey,andgingerroot.3.Cover.Cookonlow2hours,oruntilheatedthrough.4.Strainifyouwishbeforepouringintoindividualcups.
——PERSERVING——•90calories(0caloriesfromfat)
•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•15mgsodium•22gtotalcarbohydrate(0gfiber,21gsugar)•0gprotein•0%DVvitaminA•60%DVvitaminC•0%DVcalcium•0%DViron
Slow-CookerChaiKathyHertzlerLancaster,PA
Makes18servingsPrep.Time:10minutesCookingTime:1-1½hoursIdealslow-cookersize:6-qt.
16regularblackteabags1gallonwater8openedcardamompods
9wholecloves
3Tbsp.gingerroot,freshlygrated,orchoppedfine
3cinnamonsticks
8-oz.canfat-freesweetenedcondensedmilk12-oz.canfat-freeevaporatedmilk1.Pouronegallonwaterintoslowcooker.Turncookertohighandbringwatertoaboil.2.Tieteabagstringstogether.Removepapertags.Placeinslowcooker,
submerginginboilingwater.3.Placecardamomseedsandpods,cloves,andgingerinateaball.
4.Placeteaballandcinnamonsticksinboilingwaterinslowcooker.Reduceheattowarmandsteep,alongwithteabags,for10minutes.
5.After10minutes,removeteabags.Allowspicestoremainincooker.Increaseheattomedium.
6.Addcondensedmilkandevaporatedmilk.Bringmixturetoaboil.7.Immediatelyturnbacktowarm.Removespices30minuteslater.8.Serveteafromslowcooker,butdonotallowittoboil.
——PERSERVING——•50calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•40mgsodium•11gtotalcarbohydrate(0gfiber,10gsugar)•2gprotein•2%DVvitaminA•0%DVvitaminC•8%DVcalcium•0%DViron
Note:Welovethisafterleaf-rakingorforafallparty,especiallywhenweserveit
withmuffinsandfruit.
VanillaSteamerAnitaTroyerFairview,MI
Makes8servingsPrep.Time:5-10minutesCookingTime:2-3hoursIdealslowcookersize:3-qt.
8cupsfat-freemilk
⅛tsp.cinnamon,or23”-longcinnamonsticks2Tbsp.Splenda2Tbsp.vanillapinchofsaltpinchofnutmeg1Tbsp.perservingfat-freewhippedtopping,optionalsprinklingofgroundcinnamon,optional
1.Putallingredientsexceptwhippedtoppingandsprinklingofgroundcinnamoninslowcooker.
2.Cover.Cookonlow2-3hours,takingcaretomakesureitdoesn’tboil.3.Garnishindividualservingswithwhippedtoppingandasprinklingof
cinnamonifyouwish.
——PERSERVING——•90calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•120mgsodium•13gtotalcarbohydrate(0gfiber,13gsugar)•8gprotein•10%DVvitaminA•0%DVvitaminC•30%DVcalcium•0%DViron
Tip:IusuallymakealargerrecipethanIwillneed,andthenrefrigeratethe
leftovers.Welikeiteitherreheated,orascreamerinourcoffee.Thisdrinkisverysoothingandhelpseveryonerelax!
AlmondTeaFrancesSchragNewton,KS
Makes10-11servingsPrep.Time:10minutes
CookingTime:1hourIdealslow-cookersize:4½-qt.
10cupsboilingwater
1Tbsp.instanttea⅔cuplemonjuice6Tbsp.sugar1tsp.vanilla1tsp.almondextract
1.Mixtogetherallingredientsinslowcooker.2.Turntohighandheatthoroughly(about1hour).Turntolowwhileserving.
——PERSERVING——•30calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•5mgsodium•8gtotalcarbohydrate(0gfiber,7gsugar)•0gprotein•0%DVvitaminA•0%DVvitaminC•0%DVcalcium•0%DViron
SpicedCoffeeJoyceShackelfordGreenBay,WI
Makes8servingsPrep.Time:15minutesCookingTime:2-3hours
Idealslow-cookersize:3-qt.
8cupsbrewedcoffee
⅓cupsugar¼cuplow-fatchocolatesyrup½tsp.aniseextract4cinnamonsticks,halved1½tsp.wholecloves
1.Combinecoffee,sugar,chocolatesyrup,andaniseextractinslowcooker.2.Placecinnamonsticksandclovesincheeseclothbag.Placeinslowcooker.3.Cover.Cookonlow2-3hours.4.Discardspicebag.5.Ladlecoffeeintomugs.Garnisheachwithhalfacinnamonstick.
——PERSERVING——•70calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•20mgsodium•17gtotalcarbohydrate(0.5gfiber,14gsugar)•0gprotein•6%DVvitaminA•2%DVvitaminC•2%DVcalcium•10%DViron
VienneseCoffeeEvelynPageGillette,WY
Makes4servingsPrep.Time:15minutesCookingTime:3hours
Idealslowcookersize:1½-or2-qt.
3cupsstrongbrewedcoffee
3Tbsp.low-fatchocolatesyrup1tsp.sugar⅓cupfat-freehalf-and-half¼cupcrèmedecacao,orIrishcreamliqueurfat-
freewhippedtopping,thawed,optionalchocolatecurls,optional
1.Inaslowcooker,combinecoffee,chocolatesyrup,andsugar.2.Cover.Cookonlow2½hours.3.Stirinhalf-and-halfandcrèmedecacao.4.Cover.Cook30minutesmore,oruntilheatedthrough.5.Ladleintomugs.Garnishifyouwishwithwhippedtoppingandchocolate
curls.
——PERSERVING——•110calories(25caloriesfromfat)•3gtotalfat(1.5gsaturated,0gtrans)•10mgcholesterol•55mgsodium•16gtotalcarbohydrate(0gfiber,12gsugar)•1gprotein•2%DVvitaminA•0%DVvitaminC•2%DVcalcium•0%DViron
BreadsandBreakfastDishes
OvernightAppleOatmealFrancesMusser
Newmanstown,PAJohnD.Allen
Rye,CO
Makes4servingsPrep.Time:10minutesCookingTime:6-8hoursIdealslow-cookersize:2-qt.
2cupsskim,or2%,milk2Tbsp.honey,or¼cupbrownsugar¾Tbsp.butter¼tsp.salt½tsp.groundcinnamon
1cupdryrolledoats
1cupapples,chopped
½cupraisins,optional¼cupwalnuts,chopped½cupfat-freehalf-and-half1.Sprayinsideofslowcookerwithnonfatcooking
spray.2.Combineallingredientsexcepthalf-and-halfincooker.3.Coverandcookonlowovernight,ideally6-8hours.Theoatmealisreadyto
eatinthemorning.4.Stirinhalf-and-halfjustbeforeserving.
——PERSERVING——•240calories(60caloriesfromfat)•6gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•240mgsodium•37gtotalcarbohydrate(4gfiber,21gsugar)•10gprotein•8%DVvitaminA•6%DVvitaminC•20%DVcalcium•8%DViron
Almond-DateOatmealDarlaSathreBaxter,MN
Makes8servingsPrep.Time:5-10minutesCookingTime:4-6hoursIdealslow-cookersize:3-qt.
2cupsdryrolledoats
½cupdryGrape-Nutscereal½cupalmonds,slivered¼cupdates,chopped
4cupswater
1.Combineallingredientsinslowcooker.2.Cookonlow4-6hours.3.Servewithfat-freemilk.
——PERSERVING——•160calories(45caloriesfromfat)•5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•50mgsodium•26gtotalcarbohydrate(4gfiber,5gsugar)•5gprotein•2%DVvitaminA•0%DVvitaminC•2%DVcalcium•15%DViron
OatmealMorningBarbaraForresterLandisLititz,PA
Makes6servingsPrep.Time:5minutes
CookingTime:2½-6hoursIdealslowcookersize:3-qt.
1cupuncookedrolledoats
1cupdriedcranberries
2½Tbsp.brokenwalnuts½tsp.salt1Tbsp.cinnamon4cupsliquid—fat-freemilk,water,orcombinationofthetwo1.Combineall
dryingredientsinslowcooker.Stirwell.2.Pourinliquidingredient(s).Mixtogetherwell.3.Cover.Cookonhigh2½hours,oronlow5-6hours.
——PERSERVING——•190calories(30caloriesfromfat)•3gtotalfat(0gsaturated,0gtrans)•5mgcholesterol•260mgsodium•35gtotalcarbohydrate(3gfiber,22gsugar)•8gprotein•6%DVvitaminA•0%DVvitaminC•20%DVcalcium•4%DViron
Variation:Ifyouwish,substitutefreshordriedblueberries,orraisins,forthedried
cranberries.
Eggs’n’SpinachShirleyUnternahrer
Wayland,IA
Makes8servingsPrep.Time:20minutesCookingTime:1½-8hoursIdealslowcookersize:6-qt.
½lb.turkeysausage1½10-oz.pkgs.frozenchoppedspinach,thawedandsqueezeddry⅓cup,
plus2Tbsp.,fat-freegratedParmesancheese,divided
2cupsEggBeaters
⅛tsp.blackpepper,groundorcracked1.Sautéturkeysausageinnonstickskilletuntilbrowned.2.Coatinteriorofslowcookerwithcookingspray.Drainsausageandplacein
slowcooker.3.Stirspinachintoslowcooker.4.Stirin⅓cuplow-fatParmesancheese.5.SpoonEggBeatersovermixtureinslowcooker.Donotstir.6.Cover.Cookonhigh1½hours,oronlowupto8hours(youcanturniton
rightbeforeyougotobed).7.Sprinklewithpepperand2Tbsp.Parmesancheesebeforeserving.
——PERSERVING——•110calories(25caloriesfromfat)•3gtotalfat(1gsaturated,0gtrans)•25mgcholesterol•410mgsodium•6gtotalcarbohydrate(2gfiber,1gsugar)•16gprotein•130%DVvitaminA•6%DVvitaminC•15%DVcalcium•15%DViron
BreakfastBakeAudreyL.KneerWilliamsfield,IL
Makes10servingsPrep.Time:15minutesCookingTime:3-4hoursIdealslow-cookersize:4-or5-qt.
3cupsEggBeaters
1½cupsfat-freecheese,shredded1cupcookedlow-fatham,diced
1cupfat-freemilk
1tsp.salt½tsp.pepper
1.Sprayslowcookerwithnonstickspray.2.PourEggBeatersintoslowcooker.3.Inabowlmixtogethercheese,ham,milk,salt,andpepper.4.PourintoEggBeaters.Stirgently.5.Coverandcookonlow3to4hours.
——PERSERVING——•90calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•10mgcholesterol•690mgsodium•4gtotalcarbohydrate(0gfiber,2gsugar)•16gprotein•10%DVvitaminA•0%DVvitaminC•20%DVcalcium•8%DViron
BreakfastAppleCobblerVirginiaGraybill
Hershey,PA
Makes8-10servingsPrep.Time:20-25minutesCookingTime:2-6hoursIdealslow-cookersize:5-or6-qt.
8medium-sizedtartapples
½cupsugar2Tbsp.freshlemonjuice1-2tsp.gratedlemonrinddashofground
cinnamonhalfastick(¼cup)butter,melted1½cupsnaturalfat-freecerealmixedwith
fruitandnuts1.Sprayinteriorofcookerlightlywithnonfatcookingspray.2.Core,peel,andsliceapplesintoslowcooker.3.Addsugar,lemonjuice,rind,andcinnamon.4.Mixcerealandmeltedbuttertogether.5.Addtoingredientsinslowcooker.Mixthoroughly.6.Cover.Cookonlow6hours,oronhigh2-3hours.
——PERSERVING——•210calories(45caloriesfromfat)•5gtotalfat(3gsaturated,0gtrans)•10mgcholesterol•105mgsodium•43gtotalcarbohydrate(6gfiber,25gsugar)•2gprotein•6%DVvitaminA•10%DVvitaminC•2%DVcalcium•30%DViron
Tips:Youcanservethiswithfat-freemilkforbreakfast.Ifdietspermit,youcanalso
serveitasadessertwithfat-freefrozenyogurtinstead.
Slowcookerscomeinavarietyofsizes,from2-to8-quarts.Thebestsizeforafamilyoffourorfiveisa5-6quart-size.
DorothyM.VanDeest,Memphis,TN
BreakfastFruitCompoteBettyK.DrescherQuakertown,PA
Makes8-9servingsPrep.Time:5minutesCookingTime:2-7hoursIdealslow-cookersize:3-or4-qt.
12-oz.pkg.driedapricots12-oz.pkg.pitteddriedplums11-oz.canmandarinorangesinlightsyrup,undrained29-oz.canslicedpeachesinlightsyrup,undrained¼cupwhiteraisins
10maraschinocherries
1.Combineallingredientsinslowcooker.Mixwell.2.Cover.Cookonlow6-7hours,oronhigh2-3hours.
——PERSERVING——•300calories(0caloriesfromfat)•0gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•40mgsodium
•74gtotalcarbohydrate(5gfiber,42gsugar)•3gprotein•30%DVvitaminA•10%DVvitaminC•4%DVcalcium•15%DViron
Tip:Ifthefruitseemstobedryingoutasitcooks,youmaywanttoaddupto1cup
water.
Blueberry-AppleWaffleToppingWillardE.Roth
Elkhart,IN
Makes10-12servingsPrep.Time:10minutesCookingTime:3hoursIdealslow-cookersize:3½-or4-qt.
1qt.naturalapplesauce,unsweetened2GrannySmithapples,unpeeled,cored,andsliced1pt.fresh,orfrozen,blueberries½Tbsp.groundcinnamon
½cuppuremaplesyrup1tsp.almondflavoring½cupwalnuts,chopped
1.Stirtogetherapplesauce,apples,andblueberriesinslowcookersprayedwithnonfatcookingspray.
2.Addcinnamonandmaplesyrup.3.Cover.Cookonlow3hours.4.Addalmondflavoringandwalnutsjustbeforeserving.
——PERSERVING——•130calories(35caloriesfromfat)
•3.5gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•0mgsodium•25gtotalcarbohydrate(3gfiber,20gsugar)•2gprotein•0%DVvitaminA•20%DVvitaminC•2%DVcalcium•4%DViron
Tip:Ifyourdietallows,thisisalsodeliciousservedovercakeorfat-freefrozen
yogurt.
BostonBrownBreadVirginiaGraybill
Hershey,PA
Makes1loafPrep.Time:15-20minutesCookingTime:4-5hoursCoolingTime:1hour
Idealslow-cookersize:tall4-or5-qt.
½cupflour½tsp.bakingpowder½tsp.bakingsoda½tsp.salt½cupyellowcornmeal½cupwholewheatflour¼cupwalnuts,chopped6Tbsp.unsulfuredmolasses1cuplow-fatbuttermilk,orsourmilk½cup
raisins
1.Siftflourwithbakingpowder,bakingsoda,andsalt.2.Stirincornmealandwholewheatflour.3.Addremainingingredients.Beatwell.4.Pourbatterintogreasedandfloured2-lb.coffeecan.5.Pour2cupswaterintoslowcooker.Setcaninsidecookerontopofmetal
rackorseveralrubberjarrings.6.Placealuminumfoilovertopofcan,foldingitdownaroundedgeofcan.
Covercooker.7.Cookonhigh4-5hours,untilaskewerinsertedincenterofbreadcomes
outclean.8.Removecanfromcooker.Layitonitssidetocool.Keepcancovered1hour
beforeunmolding.9.Sliceandserve.
——PERSERVING——•80calories(10caloriesfromfat)•1gtotalfat(0gsaturated,0gtrans)•0mgcholesterol•105mgsodium•16gtotalcarbohydrate(0.5gfiber,7gsugar)•2gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•4%DViron
ParmesanGarlicQuickBreadLeonaMillerMillersburg,OH
Makes8servingsPrep.Time:10-15minutesCookingTime:1hourIdealslow-cookersize:2-or3-qt.
1½cupsreduced-fatbuttermilkbakingmix
2eggwhites
½cupskimmilk1Tbsp.mincedonions1Tbsp.sugar1½tsp.garlicpowder¼cupreduced-fatParmesancheese1.Combinebakingmix,eggwhites,milk,
onions,sugar,andgarlicpowderinmixingbowl.2.Sprayslowcookerwithcookingspray.Spoondoughintocooker.3.SprinkledoughwithParmesancheese.4.Cookonhigh1hour.
——PERSERVING——•120calories(20caloriesfromfat)•2gtotalfat(1gsaturated,0gtrans)•0mgcholesterol•330mgsodium•19gtotalcarbohydrate(0gfiber,4gsugar)•4gprotein•0%DVvitaminA•0%DVvitaminC•4%DVcalcium•4%DViron
Tip:
Thisbreadisgreatwithhotsoup,Italiandishes,orsalads.
CottageCheeseBreadLeonaMiller
Millersburg,OH
Makes8servingsPrep.Time:10minutesCookingTime:2hoursIdealslow-cookersize:3-qt.
1cupfat-freecottagecheese4eggwhites
1cupsugar
¾cupfat-free,or2%,milk1tsp.vanilla2¾cupsreduced-fatbuttermilkbakingmix½cupraisins,ordried
cranberries½tsp.orangezest
1.Combineallingredientsinmixingbowl.2.Pourintogreasedslowcooker.3.Cookonhigh2hours.
——PERSERVING——•320calories(25caloriesfromfat)•3gtotalfat(0.5gsaturated,0gtrans)•0mgcholesterol•510mgsodium•63gtotalcarbohydrate(0.5gfiber,34gsugar)•10gprotein•0%DVvitaminA•0%DVvitaminC•6%DVcalcium•10%DViron
WMakingCreamofMushroom/Celery
SoupfromScratchhenIfirstbeganmakingcookbooks,Iwasa
purist.Nocannedcream-of-xxxsoupsforme,whetherIwasworkingoncookbooksormakingdinner.I
resolutelyturnedanyreferencetocannedcreamedsoupsintoamulti-stepprocess,whichwasn’ttoobadifItooka
magazinealongtothestoveorthemicrowave.IwoulddoSteps1-4(on
nextpage);thenI’dwhipoutthemagazinewhileIstirred.Itmadethe
timefly.
ButwhenIbecameamom,Ibegantocompromiseonafewthings.ItwasalittlehardertoholdawigglychildthanitwastoreadamagazinewhileIstirredupacreamysoup.
ThenIheardfromotherpeoplewhowerejugglingthingsthatdidn’talwaysallowthemtostandandreadwhilestirring.SoIswitchedandbegantopermitcannedsoupsinrecipes.
Ifyouliketoknowexactlywhatyouareeating,andifyouhavethetime,Iapplaudyourmakingcreamsoupsandbasesfromscratch.Hereisarecipefordoingthisonthestove-toporinthemicrowave.
Ifyou’retighttime-wise,oraren’tsureyouwanttomaketheextraefforttocreateacreamysouporbase,you’llfindcannedcreamsoupsintheingredientlistsofmanyrecipesinthiscookbook.Becausemyfirstintentistomakesureyoucanmakeamealathomeandserveittoyourfriendsandfamily,nomatterhowfullorchaoticyourlifeis.
HomemadeCreamofMushroomSoup–onthestoveMakesabout1¼cups(10oz.)
3Tbsp.butter¼cupmushrooms,chopped1Tbsp.onion,chopped3Tbsp.flour1cupmilk(skim,1%,2%,orwhole)1.Inasmallsaucepan,meltbutter.
2.Sautémushroomsandonioninbutteruntiltender.Stirfrequently.3.Addflourandstiruntilsmooth.Cookoverlowheatforaminuteorsoto
cookofftherawflourtaste.4.Continuingoverlowheat,graduallyaddmilk,stirringthewholetime.5.Stirfrequentlytokeepsoupfromsticking.Whensoupbeginstobubble,stir
continuouslyuntilitthickenstoacreamyconsistency.
HomemadeCreamofMushroomSoup–inthe
microwaveMakesabout1¼cups(10oz.)3Tbsp.butter¼cupmushrooms,chopped1Tbsp.onion,chopped3Tbsp.flour1cupmilk(skim,1%,2%,orwhole)1.Ina1-or2-qt.microwave-safecontainer,
melt3Tbsp.butteronhighfor30seconds.2.Stirchoppedmushroomsandonionsintomeltedbutter.3.Microwaveonhighfor1minute,orjustenoughtomakethevegetables
tender.4.Stirinflouruntilwellblended.5.Microwaveonhighfor1minute,justenoughtoovercometherawflour
taste.6.Graduallystirinmilkuntilaswellblendedaspossible.7.MicrowaveonPower5for45seconds.8.Stiruntilwellblended.9.MicrowaveonPower5foranother45seconds.Themixtureshouldbe
startingtobubbleandthicken.10.Stiragainuntilwellblended.11.Ifthemixtureisn’tfullybubblingandthickened,microwaveonhighfor20
seconds.12.Stir.Ifthemixturestillisn’tfullybubblingandthickened,microwaveon
highfor20moreseconds.13.RepeatStep12ifneeded.
Note:Ifyourmicrowaveisfairlynewandpowerful,youwillprobablyhaveacreamy
soupbytheendofStep8or10below.Ifyou’reworkingwithanolder,lesspowerful,microwave,youwilllikelyneedtogothroughStep12,andmaybeStep13.
Tomakecreamofcelerysoup,substitute¼cupfinelychoppedceleryforthe¼cupchoppedmushrooms.
EquivalentMeasurementsdash=littlelessthan⅛tsp.
3teaspoons=1Tablespoon2Tablespoons=1oz.4Tablespoons=¼cup5Tablespoonsplus1tsp.=⅓cup8Tablespoons=½cup12Tablespoons=¾cup16Tablespoons=1cup1cup=8ozs.liquid2cups=1pint4cups=1quart4quarts=1gallon1stickbutter=¼lb.1stickbutter=½cup1stickbutter=8Tbsp.Beans,1lb.dried=2-2½cups(dependinguponthesizeofthebeans)
Bellpeppers,1large=1cupchoppedCheese,hard(forexample,cheddar,Swiss,MontereyJack,mozzarella),1lb.grated=4cupsCheese,cottage,1lb.=2cupsChocolatechips,6-oz.pkg.=1scantcupCrackers(butter,saltines,snack),20singlecrackers=1cupcrumbsHerbs,1Tbsp.fresh=1tsp.driedLemon,1medium-sized=2-3Tbsp.juiceLemon,1medium-sized=2-3tsp.gratedrindMustard,1Tbsp.prepared=1tsp.dryorgroundmustardOatmeal,
1lb.dry=about5cupsdryOnion,1medium-sized=½cup
chopped
PastaMacaronis,penne,andothersmallortubularshapes,1lb.dry=4
cupsuncookedNoodles,1lb.dry=6cupsuncookedSpaghetti,linguine,fettucine,1lb.dry=4cupsuncookedPotatoes,white,1lb.=3medium-sizedpotatoes=2cupsmashedPotatoes,sweet,1lb.=3medium-sizedpotatoes=2cupsmashedRice,1lb.dry=2cupsuncookedSugar,confectioners,1lb.=3½cupssiftedWhippingcream,1cupunwhipped=2cupswhippedWhippedtopping,8-oz.container=3cupsYeast,dry,1envelope(¼oz.)=1Tbsp.
SubstituteIngredientsforwhenyou’reinapinch
Foronecupbuttermilk—use1cupplainyogurt;orpour1⅓Tbsp.lemonjuiceorvinegarintoa1-cupmeasure.Fillthecupwithmilk.Stirandletstandfor5minutes.Stiragainbeforeusing.
For1oz.unsweetenedbakingchocolate—stirtogether3Tbsp.unsweetenedcocoapowderand1Tbsp.butter,softened.
For1Tbsp.cornstarch—use2Tbsp.all-purposeflour;or4tsp.minutetapioca.
For1garlicclove—use¼tsp.garlicsalt(reducesaltinrecipeby⅛tsp.);or⅛tsp.garlicpowder.
For1Tbsp.freshherbs—use1tsp.driedherbs.
For½lb.freshmushrooms—use16-oz.canmushrooms,drained.
For1Tbsp.preparedmustard—use1tsp.dryorgroundmustard.
For1medium-sizedfreshonion—use2Tbsp.minceddriedonion;or2tsp.onionsalt(reducesaltinrecipeby1tsp.);or1tsp.onionpowder.Note:Thesesubstitutionswillworkformeatballsandmeatloaf,butnotforsautéing.
For1cupsourmilk—use1cupplainyogurt;orpour1Tbsp.lemonjuiceorvinegarintoa1-cupmeasure.Fillwithmilk.Stirandthen
letstandfor5minutes.Stiragainbeforeusing.
For2Tbsp.tapioca—use3Tbsp.all-purposeflour.
For1cupcannedtomatoes—use1⅓cupsdicedfreshtomatoes,cookedgentlyfor10minutes.
For1Tbsp.tomatopaste—use1Tbsp.ketchup.
For1Tbsp.vinegar—use1Tbsp.lemonjuice.
For1cupheavycream—add⅓cupmeltedbutterto¾cupmilk.Note:Thiswillworkforbakingandcooking,butnotforwhipping.
For1cupwhippingcream—chillthoroughly⅔cupevaporatedmilk,plusthebowlandbeaters,thenwhip;oruse2cupsboughtwhippedtopping.
For½cupwine—pour2Tbsp.winevinegarintoa½-cupmeasure.Fillwithbroth(chicken,beef,orvegetable).Stirandthenletstandfor5minutes.Stiragainbeforeusing.
AssumptionsaboutIngredientsflour=unbleachedorwhite,andall-purposeoatmealoroats=dry,quickorrolled
(old-fashioned),unlessspecifiedpepper=black,finelygroundrice=regular,
long-grain(notminuteorinstantunlessspecified)salt=tablesalt
shortening=solid,notliquidsugar=granulatedsugar(not
brownandnotconfectioners)
1
2
3
ThreeHintsIfyou'dliketocookmoreathome–withoutbeinginafrenzy–go
offbyyourselfwithyourcookbooksomeeveningandmakeaweekof
menus.Thenmakeagrocerylistfromthat.Shopfromyourgrocerylist.
Thawfrozenfoodinabowlinthefridge(notonthecounter-top).Ifyouforgettostickthefoodinthefridge,putitinamicrowave-safe
bowlanddefrostitinthemicrowavejustbeforeyou'rereadytouseit.
Letroastedmeat,aswellaspastadisheswithcheese,restfor10-20minutesbeforeslicingordishing.Thatwillallowthejuicesto
redistributethemselvesthroughoutthecookedfood.You'llhavejuiciermeat,andabetterpresentationofyourpastadish.
Index
4-BeanTurkeyChili,1796-CanSoup,17510-LayerSlow-CookerDish,6915-BeanSoup,175
A
AdirondackSoup,161AfricanBeefCurry,84All-DayRoast,60Almond-DateOatmeal,260AlmondTea,258Almonds
Almond-DateOatmeal,260CompanyCasserole,126Gone-All-DayDinner,74TunaNoodleCasserole,128WildRiceSoup,149
AnasaziBeans,105Ann’sBostonBakedBeans,113AppleBeanBake,112AppleButter–forYourToast,252AppleChickenStew,140AppleCranberryCompote,228AppleCrisp,237Apples
AfricanBeefCurry,84Ann’sBostonBakedBeans,113AppleBeanBake,112AppleChickenStew,140
AppleCranberryCompote,228AppleCrisp,237AutumnBrisket,58BakedAppleswithCranberries,228BakedAppleswithDates,227Blueberry-AppleWaffleTopping,262BreakfastAppleCobbler,261ChickenandApples,14ChickenCurry,29Chunk-StyleApplesauce,229ChunkySweetSpicedAppleButter,252CountryApples,229Cran-AppleChicken,14CurriedChicken,29FruitandVegetableCurry,122Ham-Yam-Apples,90HarvestPorkRoast,97HealthyHarvestApplesauce,229Low-FatAppleCake,237OvernightAppleOatmeal,259PotatoStuffedCabbage,211RibswithApplesandKraut,98Sausage-SweetPotatoBake,101SpicedApples,230SquashandApples,218SweetPotatoFruitCompote,213TurkeyThighs,AcornSquash,andApples,38WineTenderRoast,59
ApplesauceAppleButter–forYourToast,252Chunk-StyleApplesauce,229HealthyHarvestApplesauce,229“PulledPork”withApplesauce,98
ApricotMustardChicken,22ApricotNectar
SpicedApricotCider,256Apricots
FruitandVegetableCurry,122FruityVegetableBeefStew,75GoldenFruitCompote,231HotFruitCompote,231HotFruitSalad,231PorkandApricotswithMashedSweetPotatoes,96PorkLoinwithSpicedFruitSauce,95
Artichoke-TomatoChicken,14Artichokes
Artichoke-TomatoChicken,14CreamyArtichokeDip,246HotArtichokeDip,247
AutumnBrisket,58AutumnChickenandVeggies,25AutumnPorkChops,97AutumnTea,255AvocadoSauce,123Avocado
Tex-MexLuau,123AvocadoSauce,123
B
BakedAppleswithCranberries,228BakedAppleswithDates,227“Baked”Chicken,12BakedChickenBreasts,19BakedCorn,224BakedPotatoes,211BakedTomatoes,222Bamboo
Hot&SourSoup,157Bananas
HotFruitDessert,232Barbecue
BarbecuedPork,97
BarbecuedPorkChops,92BarbecuedPorkSteaks,92BarbecuedRibs&Sauce,98BBQVeggieJoes,116Low-FatSlow-CookerBarbecue,79PorkandBeefBarbecue,76TangyBarbecueSandwiches,76TurkeyBarbecue,37
BarbecuedChickenBreasts,12BarbecuedChickenSandwiches,36BarbecuedGreenBeans,112BarbecuedLimaBeans,106BarbecuedPork,97BarbecuedPorkChops,92BarbecuedPorkSteaks,92BarbecuedRibs&Sauce,98BarleyandChickenSoup,147BarleyCabbageSoup,169Barley-MushroomSoup,169Barley
BarleyandChickenSoup,147ChickenBarleyChili,195WhiteBeanandBarleySoup,201
Barley,PearlBarleyCabbageSoup,169Barley-MushroomSoup,169BeefBarleyLentilSoup,131BeefBarleyStew,72BeefRoastwithMushroomBarley,63“Mom’sFavorite”VegetableSoup,159VegetableBeefBarleySoup,130
BBQBalls,45BBQVeggieJoes,116BeanandHamSoup,198BeanSprouts
ChineseVegetables,206ChopsandChineseVegetables,92
PorkandVegetableSoup,152Beans,Anasazi
AnasaziBeans,105BeansandTomatoChili,184Beans,Baked
Ann’sBostonBakedBeans,113BeansandTomatoChili,184EasyBakedBeans,113FourZestyBeans,108FruityBakedBeanCasserole,113“Lean”CowboyBeans,111MixedSlow-CookerBeans,111Nan’sBarbecuedBeans,110SmokyMapleBakedBeans,110
Beans,Black4-BeanTurkeyChili,179BeansandTomatoChili,184Beef’n’BlackBeanSoup,186BlackBeanandButternutChickenChili,194BlackBeanandCornSoup,187BlackBeanChili,189CabbageBeanSoup,190Caribbean-StyleBlackBeanSoup,187ChickenandBeanTorta,31ChickenBarleyChili,195ChickenTortillaSoup,197CreoleBlackBeans,114FourZestyBeans,108MexicaliRoundSteak,68MexicanBlackBeanSoup,188SausageandBlackBeanStew,188Slow-CookerBlackBeanChili,188Slow-CookerEnchiladas,79SouthwestCornSoup,197SouthwesternChicken,13TacoChickenSoup,196TacoTwistSoup,191
TurkeyChiliwithBlackBeans,189VegetarianBakedBeans,108Wintertime-VegetablesChili,184
Beans,Black-EyedPeasBlack-EyedPeaChili,200Black-EyedPeas,200
Beans,ButterFive-BakedBeans,109FourZestyBeans,108Six-BeanBarbecuedBeans,109SweetandSourBeans,111
Beans,CannelliniChickenChiliwithPesto,196ItalianChickenStew,32TuscanBeefStew,64VegetarianChiliSoup,183WhiteBeanFennelSoup,202
Beans,Chili4-BeanTurkeyChili,1796-CanSoup,175HealthyChickenChili,195HotChili,180
Beans,GarbanzoBeansandTomatoChili,184Chili-ChiliBang-Bang,185Five-BakedBeans,109ManyVegetablesBeefSoup,131MediterraneanEggplant,214SouthwestCornSoup,197VegetarianChiliwithCorn,183
Beans,GreatNorthernAppleBeanBake,112BeefandBeans,68BratwurstStew,102FourZestyBeans,108From-ScratchBakedBeans,106GourmetWhiteChili,194
GreatNorthernBeanSoup,202HealthyBeanSoup,150NewEnglandBakedBeans,106Six-BeanBarbecuedBeans,109WhiteBeanandBarleySoup,201
Beans,GreenSeeGreenBeansBeans,Kidney4-BeanTurkeyChili,179BeansandTomatoChili,184BeefandBeans,68BeefandBeansoverRice,72Brown-SugarChili,177CabbageBeanSoup,190ChiliBake,178ChiliConCarneSupreme,176ChipotleChili,176ClassicBeefChili,177Five-BakedBeans,109FootballBeanServe,190FruityBakedBeanCasserole,113GardenChili,180GoulashwithVegetables,69GroundTurkeySoup,135HeartyVeggieChili,182ItalianChickenStew,32“Lean”CowboyBeans,111Many-BeansChili,178MexicanBeanSoup,191MexicanRiceandBeanSoup,186MexicoCasserole,178MinestroneSoup,190MixedSlow-CookerBeans,111NaturallyColorfulVegetableSoup,160NewOrleansRedBeans,107Norma’sVegetarianChili,182Oh!Good!Soup!,193PodyScoutBeans,110Six-BeanBarbecuedBeans,109
Slow-CookedChili,176Slow-CookerEnchiladas,79SmokyMapleBakedBeans,110SteakChili,175TacoBeanSoup,198TacoCornSoup,192Vegetable-StuffedPeppers,121VegetarianChiliwithCorn,183VegetarianChiliwithMushrooms,181WhiteBeanFennelSoup,202
Beans,LimaBarbecuedLimaBeans,106BrevardStew,72Brown-SugarBarbecuedLimaBeans,107ChickenandVegetableCasserole,27ChiliBake,178Five-BakedBeans,109FruityBakedBeanCasserole,113MixedSlow-CookerBeans,111PodyScoutBeans,110
Beans,MexicanMexicanRice&Beans,112
Beans,NavyNavyBeanandBaconChowder,199NavyBeanVegetableSoup,193NewEnglandBakedBeans,106No-MeatBakedBeans,108RedandGreenBeanSoup,150SalsaSoup,200Six-BeanBarbecuedBeans,109TurkeySausageStew,201
Beans,Pinto4-BeanTurkeyChili,179AppleBeanBake,112CassouletChowder,199FootballBeanServe,190Many-BeansChili,178
MexicaliRoundSteak,68MexicanBeanSoup,191MexicanPintoBeans,105NewMexicoPintoBeans,104PodyScoutBeans,110ScandinavianBeans,105Six-BeanBarbecuedBeans,109Slow-CookerEnchiladas,79VegetableChili,181VegetableSloppyJoes,121VegetarianChiliwithMushrooms,181
Beans,PorkandChiliBake,178Six-BeanBarbecuedBeans,109SweetandSourBeans,111
Beans,Ranch-StyleMany-BeansChili,178
Beans,RedRedBeansandRice,114
Beans,RefriedMexicanDip,247PrairieFireDip,241VegetableSloppyJoes,121
Beans,WhiteChickenChiliwithPesto,196Rice&BeanSoup,137SausageWhiteBeanSoup,170SouthwestChickenandWhiteBeanSoup,192VegetarianBakedBeans,108
Beans,WhiteKidneySeeBeans,CannelliniBeefandBeans,68BeefandBeansoverRice,72BeefandNoodleCasserole,85BeefandRiceCasserole,85BeefBarleyLentilSoup,131BeefBarleyStew,72Beef,Brisket
AutumnBrisket,58
SmokedBeefBrisket,58BeefBurgundy,61Beef,Chuck
BeefStew,71HeartyVegetableSoup,130TangyBarbecueSandwiches,76
Beef,CornedCornedBeef,62
Beef,DriedMexicanRiceandBeanSoup,186
Beef,FlankBestEverydayStew,73FruitedFlankSteak,52Slow-CookedSteakFajitas,78Three-PepperSteak,52
BeefGoulashVegetableSoup,133Beef,GroundSeealsoTurkey,Ground10-LayerSlow-CookerDish,69
AfricanBeefCurry,84BeefandNoodleCasserole,85BeefandRiceCasserole,85BeefBarleyLentilSoup,131BeefGoulashVegetableSoup,133Beef’n’BlackBeanSoup,186BeefSlow-CookerPizza,88Beef-VegetableCasserole,67Brown-SugarChili,177BurgerSoup,134CasseroleforSkinnies,67CheesyStuffedGreenPeppers,47ChiliBake,178ChiliConCarneSupreme,176ChinaDish,86ClassicBeefChili,177GermanDinner,76GoulashwithVegetables,69GroundBeefCasserole,70GroundBeef’n’Biscuits,84
GroundBeefStroganoff,86HamburgerCabbage,65Hamburger,Cabbage&PotatoDinner,67HamburgerCasserole,84HamburgerSoup,132HotHamburgerDip,248Low-CalMeatLoaf,82Low-FatSlow-CookerBarbecue,79Many-BeansChili,178ManyVegetablesBeefSoup,131Meatball-Potato-CarrotStew,132MeatballStewTopping,82MeatLoaf,80MeatLoafandMushrooms,81MeatLoafwithaMexicanTouch,81MexicanCornBread,83MexicanDip,247MexicoCasserole,178MinestroneSoup,190Nan’sBarbecuedBeans,110PorcupineMeatballs,82QuickLasagna,88SloppyBeefSandwiches,80Slow-CookedCabbageRolls,66Slow-CookedChili,176Slow-CookerEnchiladas,79SmokyMapleBakedBeans,110SnowmobileSoup,166SpaghettiSauce,87Stick-to-Your-RibsVeggieSoup,133StuffedCabbage,66StuffedPeppers,86SweetandSourMeatballs,83TacoBeanSoup,198TacoCornSoup,192TacoSoup,134TangyStuffedGreenPeppers,87
VegetableBeefSoupwithSalsa,134WildRiceCasserole,70
Beef’n’BlackBeanSoup,186BeefPitas,77Beef,Ribs
Chianti-BraisedShortRibs,53Beef,Roast
All-DayRoast,60BeefRoastwithMushroomBarley,63BeefSandwiches,77BeefStew,71CCRoast(Company’sComing),62DilledPotRoast,57FrenchDip,77ItalianPotRoast,57Low-FatSlow-CookerRoast,59MachacaBeef,54OldWorldSauerbraten,55PepsiPotRoast,56PlumRoast,56RootVegetablesandPotRoast,56Slow-CookedCoffeeBeefRoast,54SpicedPotRoast,58SpicyBeefRoast,55TangyBarbecueSandwiches,76WineTenderRoast,59
BeefRoastwithMushroomBarley,63Beef,Round
All-DayRoast,60BeefandBeansoverRice,72BeefBarleyStew,72BeefBurgundy,61BeefRoastwithMushroomBarley,63ChopsandChineseVegetables,92FrenchDip,77Gone-All-DayDinner,74HungarianGoulash,61
ItalianPotRoast,57MexicaliRoundSteak,68MixedVegetablesBeefSoup,129PlumRoast,56Slow-CookerFajitaStew,78Slow-CookerStroganoff,64SpicedPotRoast,58SpicyBeefRoast,55SteakChili,175SucculentSteak,60SwissSteakwithCarrotsandTomatoes,51SwissSteakwithOnion,Peppers,andTomatoes,52WineTenderRoast,59
Beef,RumpOldWorldSauerbraten,55
BeefSandwiches,77Beef,Sirloin
BeefBurgundy,61SirloinNo-BeanChili,130Slow-CookedCoffeeBeefRoast,54
BeefSlow-CookerPizza,88Beef,Steak
BeefandBeansoverRice,72BeefBarleyStew,72BeefBurgundy,61BestEverydayStew,73ChopsandChineseVegetables,92FruitedFlankSteak,52Gone-All-DayDinner,74HungarianGoulash,61MexicaliRoundSteak,68MixedVegetablesBeefSoup,129SirloinNo-BeanChili,130Slow-CookedSteakFajitas,78Slow-CookerFajitaStew,78Slow-CookerStroganoff,64SteakChili,175
SucculentSteak,60SwissSteakwithCarrotsandTomatoes,51SwissSteakwithOnion,Peppers,andTomatoes,52Three-PepperSteak,52
BeefStew,71Beef,Stewing
BeefandBeans,68BeefPitas,77BeefStroganoff,63BrevardStew,72CheesyMenudo,149ChipotleChili,176CowtownFavorite,68EasyCompanyBeef,63FruityVegetableBeefStew,75HeartyBeefStew,74LotsaTomatoesBeefStew,74Makes-A-MealSlow-CookerStew,75PorkandBeefBarbecue,76SturdySauerkrautDinner,65TuscanBeefStew,64VegetableBeefBarleySoup,130VeggieBeefStew,73Welcome-HomeSlow-CookerStew,71
BeefStroganoff,63Beef,Veal
VealHawaiian,65Beef-VegetableCasserole,67Beer
Bratwursts,102Beets
Cranberry-OrangeBeets,223HarvardBeets,223
BestEverydayStew,73Biscuits
GroundBeef’n’Biscuits,84BlackBeanandButternutChickenChili,194
BlackBeanandCornSoup,187BlackBeanChili,189Black-EyedPeaChili,200Black-EyedPeas,200Black-EyedPeasSeeBeans,Black-EyedPeasBlueberries
Blueberry-AppleWaffleTopping,262Slow-CookerBerryCobbler,238
Blueberry-AppleWaffleTopping,262BokChoy
TofuandVegetables,205BostonBrownBread,262Bratwursts,102BratwurstStew,102Breads
BostonBrownBread,262CottageCheeseBread,263ParmesanGarlicQuickBread,263
BreakfastAlmond-DateOatmeal,260Blueberry-AppleWaffleTopping,262BreakfastBake,261BreakfastFruitCompote,262Eggs’n’Spinach,260OatmealMorning,260OvernightAppleOatmeal,259
BreakfastAppleCobbler,261BreakfastBake,261BreakfastFruitCompote,262BrevardStew,72Broccoli
BroccoliandBellPeppers,219BroccoliandCauliflowerSoup,167BroccoliandHamDinner,91BroccoliCheeseDip,246BroccoliDelight,219Broccoli,Potato,andCheeseSoup,168BroccoliSoup,166
BroccoliTurkeySupreme,42CheesyBroccoliCasserole,218ChickenandRiceCasserole,34ChickenGinger,34CreamofBroccoliandMushroomSoup,167CreamyBroccoliCasserole,218Ham’n’CheeseSoup,152Quick&HealthyVegetableSoup,162SouptoGetThinOn,171“Stir-Fry”Veggies,204SwissCheeseandVeggieSoup,166
BroccoliandBellPeppers,219BroccoliandCauliflowerSoup,167BroccoliandHamDinner,91BroccoliCheeseDip,246BroccoliDelight,219Broccoli,Potato,andCheeseSoup,168BroccoliSoup,166BroccoliTurkeySupreme,42Brown-SugarBarbecuedLimaBeans,107Brown-SugarChili,177BrusselsSprouts
BrusselsSproutswithPimentos,224BrusselsSproutswithPimentos,224BuffaloChickenDip,249BurgerSoup,134
C
CabbageAutumnBrisket,58BarleyCabbageSoup,169Beef-VegetableCasserole,67BestEverydayStew,73BratwurstStew,102CabbageBeanSoup,190
CabbageJoe,46CabbageSausageSoup,169CabbageVeggieSoup,170CabbagewithKielbasa,100CasseroleforSkinnies,67ChickenBorscht,142ChickenDinner,27CornedBeef,62HamburgerCabbage,65Hamburger,Cabbage&PotatoDinner,67IrishMashedPotatoes,210KielbasaandCabbage,46Low-CalMeatLoaf,82Low-CalorieSoup,171PotatoStuffedCabbage,211SausageandCabbage,100Slow-CookedCabbageRolls,66Stick-to-Your-RibsVeggieSoup,133“Stir-Fry”Veggies,204StuffedCabbage,66SurvivalSoup,171Sweet-SourRedCabbage,219VegetableCasserole,205Weney’sChicken&VegetableStew,141
CabbageBeanSoup,190CabbageJoe,46Cabbage,Napa
TofuandVegetables,205CabbageSausageSoup,169CabbageVeggieSoup,170CabbagewithKielbasa,100Cake
ChocolateMudCake,240CranberryPuddingCake,236GingerbreadPuddingCake,239Low-FatAppleCake,237
CandiedSweetPotatoes,212
CapeBretonChicken,31Caponata,216CarameledPears’n’Wine,230Caribbean-StyleBlackBeanSoup,187CarrotGingerSoup,168CarrotLentilCasserole,115Carrots
AdirondackSoup,161All-DayRoast,60AppleChickenStew,140AutumnChickenandVeggies,25BeefBarleyStew,72BeefStew,71BratwurstStew,102CabbageBeanSoup,190CarrotGingerSoup,168ChickenandVegetableCasserole,27ChickenDinner,27ColorfulChickenStew,146CornedBeef,62CowtownFavorite,68CreamyPorkStew,152ElegantCarrotswithOnions,222GoldenChickenandNoodles,22HeartyBeefStew,74LambStew,103LotsaTomatoesBeefStew,74Low-CalorieSoup,171Low-FatSlow-CookerRoast,59Makes-A-MealSlow-CookerStew,75Meatball-Potato-CarrotStew,132“Mom’sFavorite”VegetableSoup,159NaturallyColorfulVegetableSoup,160NavyBeanVegetableSoup,193One-PotEasyChicken,9Orange-GlazedCarrots,222RoastedChicken,26
RootVegetablesandPotRoast,56SausageVegetableStew,100SausageWhiteBeanSoup,170Slow-CookedPorkStew,99SmotheredChicken,25“Stir-Fry”Veggies,204Sweet’n’SourChickenOverRice,15SwissSteakwithCarrotsandTomatoes,51TurkeyMeatballSoup,136TuscanBeefStew,64VeggieStock,174Weney’sChicken&VegetableStew,141
CashewsNorma’sVegetarianChili,182
CasseroleforSkinnies,67CassouletChowder,199Cauliflower
BroccoliandCauliflowerSoup,167BroccoliDelight,219ChickenGinger,34SouptoGetThinOn,171SwissCheeseandVeggieSoup,166TunaCasserole,128TurkeyFrameSoup,139
CCRoast(Company’sComing),62CeleryRoot
AutumnChickenandVeggies,25Chard
LentilSoupwithHam,159RedandGreenBeanSoup,150
Cheese,AmericanCheesyStuffedGreenPeppers,47Chickenetti,33HamandScallopedPotatoes,90
Cheese,BlueBuffaloChickenDip,249
Cheese,Cheddar
BeefandNoodleCasserole,85BroccoliandCauliflowerSoup,167CheeseburgerSoup,137CheesyHominy,225ChickenandRiceCasserole,34ChickenChowder,144ChickenClamChowder,148ChickenTortillaCasserole,32CornandMacaroni,224CreamyBroccoliCasserole,218DoubleCornandCheddarChowder,164GroundBeef’n’Biscuits,84HamandPotatoes,89HamandScallopedPotatoes,90Kickin’Dip,242MacaroniandCheddar/ParmesanCheese,117MeatLoafwithaMexicanTouch,81MexicaliRoundSteak,68MexicanCornBread,83MexicoCasserole,178NachoDip,242PotatoCheddar-CheeseSoup,164Slow-CookerEnchiladas,79SmokedSalmonCornChowder,155SnowmobileSoup,166SouthwesternChicken,13SpicyCornCasserole,225TacoTwistSoup,191Tastes-Like-Chili-Rellenos,117TurkeyFajitas,42TurkeySlow-CookerPizza,48VegetableChili,181WildRiceandLentilSoup,149WildRiceandVeggies,221ZucchiniinSourCream,217
Cheese,CottageCheesyBroccoliCasserole,218
CottageCheeseBread,263CottageCheeseCasserole,116CreamyHamLasagna,90EggplantItalian,215QuickLasagna,88TurkeyLasagna,43
Cheese,CreamBuffaloChickenDip,249CheesySpinachandBaconDip,245ChiliCheeseDip,241CreamCheesePotatoSoup,165CreamyArtichokeDip,246Do-AheadMashedPotatoes,208Extra-GoodMashedPotatoes,208HotCrabDip,250ItalianoSpread,244MexicanCheesecake,249NachoDip,242RusticPotatoesauGratin,207SeafoodDip,250
Cheese,Mexican-StyleMexicanDip,247Slow-CookerTex-MexChicken,13
Cheese,MontereyJackCheesyNewOrleansShrimpDip,251PrairieFireDip,241Slow-CookerEnchiladas,79Tastes-Like-Chili-Rellenos,117
Cheese,MozzarellaCompanyChicken,17CreamyArtichokeDip,246Eggplant&ZucchiniCasserole,216ItalianoSpread,244Lasagna,118MeatlessPizzaFondue,242NoodlelessLasagna,50NowThat’sLasagna,49
PizzaPotatoes,211QuickLasagna,88TurkeyLasagna,43TurkeySlow-CookerPizza,48ZucchiniSpecial,217
Cheese,ParmesanCreamyArtichokeDip,246Eggs’n’Spinach,260HotArtichokeDip,247ItalianoSpread,244MeatlessPizzaFondue,242OnionSoup,173ParmesanChicken,19ParmesanGarlicQuickBread,263QuickLasagna,88TurkeyLasagna,43TurkeyMeatballSoup,136TurkeySausageStew,201
Cheese,RicottaLasagna,118NoodlelessLasagna,50
Cheese,SwissCreamyArtichokeDip,246OnionSoup,173SwissCheeseandVeggieSoup,166
Cheese,VelveetaBroccoli,Potato,andCheeseSoup,168BroccoliSoup,166CheesyMenudo,149CheesySpinachandBaconDip,245ChickenCheeseDip,249HotHamburgerDip,248MacaroniandVelveetaCheese,118TexasDip,244
CheeseburgerSoup,137CheesyBroccoliCasserole,218CheesyHominy,225
CheesyMenudo,149CheesyNewOrleansShrimpDip,251CheesySpinachandBaconDip,245CheesyStuffedGreenPeppers,47Cherries
HotFruitCompote,231Cherries,Dried
WhiteChocolateBreadPudding,235CherryCobbler,238Chianti-BraisedShortRibs,53ChickenandApples,14ChickenandBeanTorta,31ChickenandDumplings,33ChickenandRiceCasserole,34ChickenandSun-DriedTomatoes,10ChickenandVegetableCasserole,27ChickenandVeggieBake,18ChickenBarleyChili,195ChickenBorscht,142Chicken,Breast
AppleChickenStew,140ApricotMustardChicken,22Artichoke-TomatoChicken,14AutumnChickenandVeggies,25BakedChickenBreasts,19BarbecuedChickenBreasts,12BarbecuedChickenSandwiches,36BlackBeanandButternutChickenChili,194BuffaloChickenDip,249CapeBretonChicken,31CassouletChowder,199CheesyMenudo,149ChickenandApples,14ChickenandBeanTorta,31ChickenandDumplings,33ChickenandRiceCasserole,34ChickenandSun-DriedTomatoes,10
ChickenandVegetableCasserole,27ChickenandVeggieBake,18ChickenBarleyChili,195ChickenBorscht,142ChickenBreastswithRosemary,13ChickenCheeseDip,249ChickenChiliwithPesto,196ChickenChowder,144ChickenClamChowder,148ChickenCurry,29ChickenDelicious,20Chicken“Delite”,20ChickenDinner,27Chickenetti,33ChickenGinger,34ChickenItaliano,18ChickenJambalaya,30ChickenMushroomStew,145ChickenSoftTacos,27ChickenSoupinaPot,144ChickenTortillaCasserole,32ChickenTortillaSoup,197Chicken,Vegetables,andDumplings,147ChickenVegetableSoup,140ChickenWildRiceSoup,145ColorfulChickenStew,146CompanyCasserole,126CompanyChicken,17CoqauVin,24Cran-AppleChicken,14CreamyComfortingChickenandRice,21CreamySlow-CookerChicken,20CurriedChicken,29DeliciousChicken&Vegetables,24Dill-LemonChicken,11EasyChickenalaKing,34FruitedChickenCurry,28
GoldenChickenandNoodles,22GourmetWhiteChili,194HawaiianChicken,15HealthyChickenChili,195HoneyChicken,23ItalianChickenStew,32Jambalaya,127LemonChicken,11Low-FatChickenCacciatore,30Low-FatGlazedChicken,23MandarinOrangeChicken,21MarinatedAsianChickenSalad,35MexicanCheesecake,249ParmesanChicken,19PorkandVegetableSoup,152RoastedChicken,26RoastedChickenNoodleSoup,142San-Antonio-StyleTortillaSoup,148Slow-CookedChicken&MushroomStew,26Slow-CookedItalianChicken,18Slow-CookerStuffingwithPoultry,209Slow-CookerTex-MexChicken,13SmotheredChicken,25SouthwestChickenandWhiteBeanSoup,192SouthwesternChicken,13SpicyChickenRiceSoup,144SpicyItalianChicken,17SuperEasyChicken,17Sweet’n’SourChickenOverPotatoes,16Sweet’n’SourChickenOverRice,15TacoChickenSoup,196Twenty-CloveChicken,10Weney’sChicken&VegetableStew,141WildRiceSoup,149ZestyChickenBreasts,19
ChickenBreastswithRosemary,13ChickenCheeseDip,249
ChickenChiliwithPesto,196ChickenChowder,144ChickenClamChowder,148ChickenCurry,29ChickenDelicious,20Chicken“Delite”,20ChickenDinner,27Chicken,DrumstickSeeChicken,PiecesChickenGinger,34ChickenItaliano,18ChickenJambalaya,30Chicken,LegsSeeChicken,PiecesChickenMushroomStew,145ChickenNoodleSoupwithVegetables,143Chicken,Pieces
“Baked”Chicken,12ChickenNoodleSoupwithVegetables,143ChickenRiceSoup,146ChickenStockforSoup(orotheruses),174GreekChicken,10One-PotEasyChicken,9OrangeChickenLegQuarters,16Slow-CookerBarbecuedChicken,12Weney’sChicken&VegetableStew,141
Chicken,QuartersSeeChicken,PiecesChickenRiceSoup,146ChickenSoftTacos,27ChickenSoupinaPot,144ChickenStew,142ChickenStockforSoup(orotheruses),174Chicken,Tenders
MarinatedChickenTenders,28Chicken,ThighsSeeChicken,PiecesChickenTortillaCasserole,32ChickenTortillaSoup,197Chicken,Vegetables,andDumplings,147ChickenVegetableSoup,140Chicken,Whole
BarleyandChickenSoup,147ChickenStockforSoup(orotheruses),174
ChickenWildRiceSoup,145
Chickenetti,33Chili
4-BeanTurkeyChili,179BeansandTomatoChili,184BlackBeanandButternutChickenChili,194BlackBeanChili,189Black-EyedPeaChili,200Brown-SugarChili,177ChickenBarleyChili,195ChickenChiliwithPesto,196ChiliBake,178ChiliCheeseDip,241Chili-ChiliBang-Bang,185ChiliConCarneSupreme,176Chilly-Chili,179ChipotleChili,176ClassicBeefChili,177GardenChili,180Garden-FreshChiliSauce,118GourmetWhiteChili,194HealthyChickenChili,195HeartyVeggieChili,182HotChili,180Many-BeansChili,178Norma’sVegetarianChili,182SirloinNo-BeanChili,130Slow-CookedChili,176Slow-CookerBlackBeanChili,188SteakChili,175Tastes-Like-Chili-Rellenos,117TurkeyGreenChiliChowder,138VegetableChili,181VegetarianChiliSoup,183VegetarianChiliwithCorn,183VegetarianChiliwithMushrooms,181Wintertime-VegetablesChili,184
ChiliBake,178
ChiliCheeseDip,241Chili-ChiliBang-Bang,185ChiliConCarneSupreme,176Chilies,Green
CheesyMenudo,149ChickenTortillaCasserole,32GourmetWhiteChili,194Kickin’Dip,242SouthwestCornSoup,197Tastes-Like-Chili-Rellenos,117
Chilly-Chili,179ChinaDish,86ChineseVegetables,206ChipotleChili,176Chocolate,258
ChocolateMudCake,240VienneseCoffee,258
ChocolateMudCake,240Chocolate,White
WhiteChocolateBreadPudding,235ChopsandChineseVegetables,92Chowder
CassouletChowder,199ChickenClamChowder,148CornandShrimpChowder,154CornChowder,163CreamySalmonChowder,154DoubleCornandCheddarChowder,164FreshorFrozenCornChowder,163ManhattanClamChowder,156ShrimpChowder,153SmokedSalmonCornChowder,155TastyClamChowder,156VegetableSalmonChowder,155
ChristmasWassail,254Chunk-StyleApplesauce,229ChunkySweetSpicedAppleButter,252
CiderChristmasWassail,254HotAppleCinnamonDrink,253HotMulledCider,253
CinnamonRaisinBreadPudding,235ClassicBeefChili,177Coffee,258
Slow-CookedCoffeeBeefRoast,54VienneseCoffee,258
ColorfulChickenStew,146CompanyCasserole,126CompanyChicken,17CoqauVin,24Corn
6-CanSoup,17510-LayerSlow-CookerDish,69BakedCorn,224BeansandTomatoChili,184BeefandNoodleCasserole,85BeefStew,71BlackBeanandCornSoup,187ChickenBarleyChili,195ChickenBorscht,142ChickenClamChowder,148ChickenVegetableSoup,140CornandMacaroni,224CornandShrimpChowder,154CornChowder,163DoubleCornandCheddarChowder,164FreshorFrozenCornChowder,163FruityVegetableBeefStew,75GreenBeanSupper,214ManyVegetablesBeefSoup,131MexicaliRoundSteak,68MexicanTomato-CornSoup,162Slow-CookerTex-MexChicken,13SmokedSalmonCornChowder,155
SouthwestCornSoup,197SouthwesternChicken,13SpicyCornCasserole,225TacoChickenSoup,196TacoCornSoup,192TangyStuffedGreenPeppers,87TurkeyMacaroni,48VegetableMedley,203Vegetable-StuffedPeppers,121VegetarianChiliwithCorn,183VeggieBeefStew,73
CornandMacaroni,224CornandShrimpChowder,154CornChowder,163Corn,Creamed
ChickenChowder,144CornandMacaroni,224DoubleCornandCheddarChowder,164SmokedSalmonCornChowder,155TastyClamChowder,156TurkeyGreenChiliChowder,138
CornedBeef,62Cornmeal
MexicanCornBread,83CottageCheeseBread,263CottageCheeseCasserole,116CountryApples,229CowtownFavorite,68Cran-AppleChicken,14Cran-AppleJuice,254Cranberries
AppleCranberryCompote,228BakedAppleswithCranberries,228Cran-AppleChicken,14Cranberry-OrangeTurkeyBreast,37CranberryPuddingCake,236CranberrySaucewithRedWineandOranges,233
EasyandDeliciousTurkeyBreast,40HarvestPorkRoast,97HealthyHarvestApplesauce,229SweetPotato-CranberryCasserole,213
Cranberries,DriedCottageCheeseBread,263OatmealMorning,260WhiteChocolateBreadPudding,235
CranberryJuiceAutumnTea,255Cran-AppleJuice,254CranberryPunch,255PomegranatePunch,255
Cranberry-OrangeBeets,223Cranberry-OrangeTurkeyBreast,37CranberryPuddingCake,236CranberryPunch,255CranberrySaucewithRedWineandOranges,233CreamCheesePotatoSoup,165CreamofBroccoliandMushroomSoup,167CreamofPotatoSoup,165CreamofPumpkinSoup,172CreamyArtichokeDip,246CreamyBroccoliCasserole,218CreamyComfortingChickenandRice,21CreamyHamLasagna,90CreamyPorkStew,152CreamySalmonChowder,154CreamySlow-CookerChicken,20CreoleBlackBeans,114CrockpotOysterStew,124Currants
BakedAppleswithCranberries,228CurriedChicken,29Curry
AfricanBeefCurry,84ChickenCurry,29
CurriedChicken,29FruitandVegetableCurry,122FruitedChickenCurry,28
D
DatesAlmond-DateOatmeal,260BakedAppleswithDates,227
DeliciousChicken&Vegetables,24DeliciousSpaghettiSauce,120DeluxeTapiocaPudding,234Dill
DilledPotRoast,57Dill-LemonChicken,11GreenBeanswithDill,213
Dill-LemonChicken,11DilledPotRoast,57Dips
BroccoliCheeseDip,246BuffaloChickenDip,249CheesyNewOrleansShrimpDip,251CheesySpinachandBaconDip,245ChickenCheeseDip,249ChiliCheeseDip,241CreamyArtichokeDip,246HotArtichokeDip,247HotCrabDip,250HotHamburgerDip,248Kickin’Dip,242NachoDip,242PrairieFireDip,241SeafoodDip,250SlimDunk,245TexasDip,244
Do-AheadMashedPotatoes,208
DoubleCornandCheddarChowder,164DressingSeeStuffingDumplings
ChickenandDumplings,33Chicken,Vegetables,andDumplings,147
E
EasyandDeliciousTurkeyBreast,40EasyBakedBeans,113EasyChickenalaKing,34EasyCompanyBeef,63EconomyOne-DishSupper,101EggDropSoup,157Eggplant
Caponata,216EggplantItalian,215Eggplant&ZucchiniCasserole,216MediterraneanEggplant,214Slow-CookerRatatouille,214
EggplantItalian,215Eggplant&ZucchiniCasserole,216Eggs
CheesyBroccoliCasserole,218EggDropSoup,157PotatoFilling,209Slow-CookerStuffingwithPoultry,209
Eggs’n’Spinach,260ElegantCarrotswithOnions,222Escarole
TurkeyMeatballSoup,136Extra-GoodMashedPotatoes,208
F
FennelTurkeySausageStew,201WhiteBeanFennelSoup,202
FillingSeeStuffingFishFeast,124Five-BakedBeans,109FootballBeanServe,190FourZestyBeans,108FrenchDip,77FreshHerbStuffing,210FreshorFrozenCornChowder,163FreshTomatoSoup,162From-ScratchBakedBeans,106FruitandVegetableCurry,122FruitedChickenCurry,28FruitedFlankSteak,52FruitedPorkChops,93FruitedTurkeyandYams,38FruitSalsa,243FruityBakedBeanCasserole,113FruityVegetableBeefStew,75
G
GardenChili,180Garden-FreshChiliSauce,118Garlic
GarlickyPotatoes,207GreekChicken,10Slow-CookerPorkTenderloin,94Slow-CookerRatatouille,214Twenty-CloveChicken,10
GarlickyPotatoes,207GermanDinner,76Ginger
CarrotGingerSoup,168ChickenGinger,34
GingerbreadPuddingCake,239GreenGrapeGingerTea,256MarinatedAsianChickenSalad,35OrangeGingerTea,256PeachChutney,244Slow-CookerChai,257SouptoGetThinOn,171
GingerbreadPuddingCake,239Gingersnaps
OldWorldSauerbraten,55GoldenChickenandNoodles,22GoldenFruitCompote,231Gone-All-DayDinner,74Goulash
BeefGoulashVegetableSoup,133GoulashwithVegetables,69HungarianGoulash,61
GoulashwithVegetables,69GourmetWhiteChili,194Grapefruit
HotFruitDessert,232GreatNorthernBeanSoup,202GreekChicken,10GreekLentilSoup,158GreenBeanSoup,150GreenBeanSupper,214GreenBeans
All-DayRoast,60BarbecuedGreenBeans,112BeefGoulashVegetableSoup,133CasseroleforSkinnies,67ChickenandVeggieBake,18ChickenBorscht,142CowtownFavorite,68CreamyPorkStew,152FruitandVegetableCurry,122GreenBeanSoup,150
GreenBeanSupper,214GreenBeanswithDill,213GroundBeefCasserole,70GroundTurkeyPotatoDinner,45GroundTurkeySoup,135HeartyBeefStew,74MixedSlow-CookerBeans,111“Mom’sFavorite”VegetableSoup,159PorkLoinwithSpicedFruitSauce,95SausageVegetableStew,100SurvivalSoup,171SweetandSourBeans,111TomatoGreenBeanSoup,161TurkeyRosemaryVeggieSoup,135Turkey-ZucchiniSoup,138VegetableCasserole,205
GreenBeanswithDill,213GreenGrapeGingerTea,256GreenPeppersSeePeppers,BellSweetGroundBeefCasserole,70GroundBeef’n’Biscuits,84GroundBeefStroganoff,86GroundTurkeyPotatoDinner,45GroundTurkeySoup,135
H
HamandPotatoes,89HamandScallopedPotatoes,90HamandSplitPeaSoup,151HamburgerCabbage,65Hamburger,Cabbage&PotatoDinner,67HamburgerCasserole,84HamburgerSoup,132Ham’n’CheeseSoup,152HamwithPineappleSauce,91Ham-Yam-Apples,90
Ham&YamDish,91HarvardBeets,223HarvestPorkRoast,97HawaiianChicken,15HealthyBeanSoup,150HealthyChickenChili,195HealthyHarvestApplesauce,229HeartyBeanandVegetableStew,185HeartyBeefStew,74HeartySplitPeaSoup,151HeartyVegetableSoup,130HeartyVeggieChili,182HerbedFlounder,124HerbRice,220HomemadeCreamofMushroomSoup–inthemicrowave,265HomemadeCreamofMushroomSoup–onthestove,265Home-StyleBreadPudding,236Hominy
CheesyHominy,225HoneyChicken,23HotAppleCinnamonDrink,253HotArtichokeDip,247HotChili,180HotCrabDip,250HotFruitCompote,231HotFruitDessert,232HotFruitSalad,231HotGermanPotatoSalad,212HotHamburgerDip,248HotMulledCider,253Hot&SourSoup,157HungarianGoulash,61
I
IrishMashedPotatoes,210
IrishStew,153ItalianChickenStew,32ItalianoSpread,244ItalianPotRoast,57ItalianTurkeySandwiches,41
J
JalapeñoSeePeppers,JalapeñosJambalaya,127JustRicePudding,233
K
KaleRedandGreenBeanSoup,150VegetarianChiliSoup,183
Kickin’Dip,242KielbasaandCabbage,46
L
LambIrishStew,153LambRice,104LambStew,103
LambRice,104LambStew,103LasagnaSeePasta,LasagnaNoodlelessLasagna,50Lasagna,118“Lean”CowboyBeans,111Leeks
CreamofPotatoSoup,165LemonChicken,11LemonRedPotatoes,206
LemonsLemonyTurkeyBreast,40OldWorldSauerbraten,55Tex-MexLuau,123
LemonyTurkeyBreast,40LentilandRicePilaf,114LentilSoupwithHam,159LentilTacos,120Lentil-TomatoStew,158Lentils
BBQVeggieJoes,116BeefBarleyLentilSoup,131CarrotLentilCasserole,115GreekLentilSoup,158LentilandRicePilaf,114LentilSoupwithHam,159LentilTacos,120Lentil-TomatoStew,158PastawithLentilSauce,115SweetPotatoLentilStew,158WildRiceandLentilSoup,149
LotsaTomatoesBeefStew,74Low-CalMeatLoaf,82Low-CalorieSoup,171Low-FatAppleCake,237Low-FatChickenCacciatore,30Low-FatGlazedChicken,23Low-FatSlow-CookerBarbecue,79Low-FatSlow-CookerRoast,59
M
MacaroniandCheddar/ParmesanCheese,117MacaroniandVelveetaCheese,118MachacaBeef,54Makes-A-MealSlow-CookerStew,75
MandarinOrangeChicken,21ManhattanClamChowder,156Many-BeansChili,178ManyVegetablesBeefSoup,131MarinaraSauce,119MarinatedAsianChickenSalad,35MarinatedChickenTenders,28Meatballs
BBQBalls,45MeatballMushroomSoup,136Meatball-Potato-CarrotStew,132MeatballStewTopping,82PorcupineMeatballs,82SaucyMeatballs,44SwedishMeatballs,44SweetandSourMeatballs,83TurkeyMeatballsinCranberryBarbecueSauce,248TurkeyMeatballSoup,136
MeatballMushroomSoup,136Meatball-Potato-CarrotStew,132MeatballStewTopping,82MeatlessPizzaFondue,242MeatLoaf
Low-CalMeatLoaf,82MeatLoaf,80MeatLoafandMushrooms,81MeatLoafwithaMexicanTouch,81TurkeyMeatLoaf,42
MeatLoaf,80MeatLoafandMushrooms,81MeatLoafwithaMexicanTouch,81MediterraneanEggplant,214MexicaliRoundSteak,68MexicanBeanSoup,191MexicanBlackBeanSoup,188MexicanCheesecake,249MexicanCornBread,83
MexicanDip,247MexicanPintoBeans,105MexicanRiceandBeanSoup,186MexicanRice&Beans,112MexicanTomato-CornSoup,162MexicoCasserole,178MinestroneSoup,190MixedSlow-CookerBeans,111MixedVegetablesBeefSoup,129“Mom’sFavorite”VegetableSoup,159Mushrooms
Barley-MushroomSoup,169BeefBarleyStew,72BeefBurgundy,61BeefRoastwithMushroomBarley,63BeefStroganoff,63ChickenMushroomStew,145Chili-ChiliBang-Bang,185CoqauVin,24CreamofBroccoliandMushroomSoup,167DeliciousChicken&Vegetables,24GardenChili,180Gone-All-DayDinner,74HomemadeCreamofMushroomSoup–inthemicrowave,265HomemadeCreamofMushroomSoup–onthestove,265Low-FatChickenCacciatore,30MeatballMushroomSoup,136MediterraneanEggplant,214MushroomsinRedWine,226NoodlelessLasagna,50RibswithApplesandKraut,98SloppyJoesItalia,45Slow-CookedChicken&MushroomStew,26Slow-CookedCoffeeBeefRoast,54Slow-CookerRatatouille,214SmotheredChicken,25SouthernBarbecueSpaghettiSauce,43
SpaghettiSaucewithCrab,125TurkeywithMushroomSauce,39VegetableBeefSoupwithSalsa,134VegetableMinestrone,160VegetarianChiliwithMushrooms,181Weney’sChicken&VegetableStew,141WildMushroomsItalian,226
MushroomsinRedWine,226MustardPotatoes,208
N
NachoDip,242Nan’sBarbecuedBeans,110NaturallyColorfulVegetableSoup,160NavyBeanandBaconChowder,199NavyBeanVegetableSoup,193Never-FailRice,220NewEnglandBakedBeans,106NewMexicoPintoBeans,104NewOrleansRedBeans,107No-MeatBakedBeans,108NoodlelessLasagna,50Norma’sVegetarianChili,182NowThat’sLasagna,49
O
OatmealAlmond-DateOatmeal,260OatmealMorning,260OvernightAppleOatmeal,259
OatmealMorning,260Oh!Good!Soup!,193OldWorldSauerbraten,55
OlivesBrusselsSproutswithPimentos,224MediterraneanEggplant,214WildRiceandVeggies,221
One-PotEasyChicken,9OnionSoup,173Onions
AutumnChickenandVeggies,25BeefSandwiches,77CasseroleforSkinnies,67CCRoast(Company’sComing),62CheesyNewOrleansShrimpDip,251DeliciousChicken&Vegetables,24ElegantCarrotswithOnions,222FreshHerbStuffing,210FruitandVegetableCurry,122GreekChicken,10HeartyBeefStew,74LambStew,103LentilandRicePilaf,114Low-FatSlow-CookerRoast,59OnionSoup,173PorkandBeefBarbecue,76RibswithApplesandKraut,98Salsa,243SouthernBarbecueSpaghettiSauce,43SpaghettiSauce,87SweetandSourBeans,111SwissSteakwithOnion,Peppers,andTomatoes,52TurkeyMeatLoaf,42WildMushroomsItalian,226
Onions,GreenBeef’n’BlackBeanSoup,186CompanyCasserole,126ShrimpChowder,153
Onions,PearlCoqauVin,24
OrangeChickenLegQuarters,16OrangeGingerTea,256Orange-GlazedCarrots,222Oranges
CranberryPunch,255OrangeGingerTea,256PeachySpicedCider,254
Oranges,MandarinBreakfastFruitCompote,262FruitSalsa,243HawaiianChicken,15HotFruitDessert,232HotFruitSalad,231MandarinOrangeChicken,21OrangeChickenLegQuarters,16
OvernightAppleOatmeal,259OysterandPotatoFilling,125
P
ParmesanChicken,19ParmesanGarlicQuickBread,263Parsnips
AutumnChickenandVeggies,25HealthyBeanSoup,150RootVegetablesandPotRoast,56Slow-CookedPorkStew,99SouptoGetThinOn,171
Pasta,EggNoodlesTurkeySlow-CookerPizza,48
Pasta,LasagnaCreamyHamLasagna,90Lasagna,118NowThat’sLasagna,49QuickLasagna,88TurkeyLasagna,43
Pasta,MacaroniCornandMacaroni,224CottageCheeseCasserole,116HamburgerSoup,132MacaroniandCheddar/ParmesanCheese,117MacaroniandVelveetaCheese,118MinestroneSoup,190PizzainaBowl,173TunaCasserole,128TurkeyMacaroni,48TurkeySoup,140
Pasta,NoodlesBeefandNoodleCasserole,85BeefGoulashVegetableSoup,133BeefSlow-CookerPizza,88ChickenNoodleSoupwithVegetables,143ChickenSoupinaPot,144CreamyHamLasagna,90QuickLasagna,88RoastedChickenNoodleSoup,142SausagePasta,49SturdySauerkrautDinner,65TunaNoodleCasserole,128TurkeyFrameSoup,139
Pasta,RotiniVegetableMinestrone,160
Pasta,SauceChickenItaliano,18DeliciousSpaghettiSauce,120MarinaraSauce,119PastawithLentilSauce,115Slimmed-DownPastaSauce,119Slow-CookerShrimpMarinara,126SouthernBarbecueSpaghettiSauce,43SpaghettiSauce,87SpaghettiSaucewithCrab,125
Pasta,Shell
TurkeySausageStew,201Pasta,Spaghetti
Chickenetti,33Pasta,Spiral
TacoTwistSoup,191PastawithLentilSauce,115PeachChutney,244PeachNectar
PeachySpicedCider,254Peaches
BreakfastFruitCompote,262FruitedChickenCurry,28FruitSalsa,243FruityVegetableBeefStew,75GoldenFruitCompote,231HotFruitDessert,232HotFruitSalad,231PeachChutney,244QuickYummyPeaches,239
PeachySpicedCider,254Pears
CarameledPears’n’Wine,230GoldenFruitCompote,231HealthyHarvestApplesauce,229SaucyPearButter,251SpicedPearButter,251
Peas10-LayerSlow-CookerDish,69BeefStew,71CurriedChicken,29EasyChickenalaKing,34GroundBeef’n’Biscuits,84HamburgerCasserole,84IrishStew,153OrangeChickenLegQuarters,16TacoChickenSoup,196
Peas,Split
HamandSplitPeaSoup,151HeartySplitPeaSoup,151
PecansBakedAppleswithCranberries,228
Peppers,BananaSalsa,243
Peppers,BellSweetBroccoliandBellPeppers,219CheesyStuffedGreenPeppers,47Chili-ChiliBang-Bang,185FruitSalsa,243GreatNorthernBeanSoup,202MediterraneanEggplant,214OrangeChickenLegQuarters,16PorkandBeefBarbecue,76Salsa,243Slow-CookedSteakFajitas,78Slow-CookerRatatouille,214Slow-CookerTex-MexChicken,13SouptoGetThinOn,171SpaghettiSauce,87SpicyCornCasserole,225StuffedPeppers,86SurpriseStuffedPeppers,122SwissSteakwithOnion,Peppers,andTomatoes,52TangyStuffedGreenPeppers,87Three-PepperSteak,52TurkeyMeatLoaf,42VegetableChili,181Vegetable-StuffedPeppers,121WhiteBeanandBarleySoup,201WildMushroomsItalian,226
Peppers,ChiliGarden-FreshChiliSauce,118
Peppers,HotSalsa,243
Peppers,Jalapeño
Slow-CookedSteakFajitas,78ZestyChickenBreasts,19
PepsiPotRoast,56Pesto,196Pesto
ChickenChiliwithPesto,196ItalianoSpread,244Pesto,196
PineNutsLambRice,104
PineappleCandiedSweetPotatoes,212FruitedPorkChops,93FruitSalsa,243FruityBakedBeanCasserole,113HamwithPineappleSauce,91Ham&YamDish,91HawaiianChicken,15HotFruitCompote,231HotFruitDessert,232HotFruitSalad,231PineappleSauce,233SweetandSourMeatballs,83Sweet’n’SourChickenOverPotatoes,16Sweet’n’SourChickenOverRice,15SweetPotatoFruitCompote,213TangyCocktailFranks,250
PineappleSauce,233Pitas
BeefPitas,77Pizza
MeatlessPizzaFondue,242PizzainaBowl,173PizzaPotatoes,211PizzaSloppyJoe—VegetableVariety,116TurkeySlow-CookerPizza,48
PizzainaBowl,173
PizzaPotatoes,211PizzaSloppyJoe—VegetableVariety,116PlumRoast,56Plums
HotFruitCompote,231PlumRoast,56PorkLoinwithSpicedFruitSauce,95
PodyScoutBeans,110PomegranatePunch,255PorcupineMeatballs,82Pork,BaconSeealsoTurkey,BaconBrevardStew,72
StewinaSnap,136TastyClamChowder,156
Pork,BratwurstBratwursts,102BratwurstStew,102
Pork,ChopsAutumnPorkChops,97BarbecuedPorkChops,92BarbecuedPorkSteaks,92ChopsandChineseVegetables,92FruitedPorkChops,93PorkChopsandPotatoes,93Three-IngredientSauerkrautDinner,94
Pork,CocktailFranksTangyCocktailFranks,250
Pork,GroundCreamyPorkStew,152
Pork,HamSeealsoTurkey,Ham15-BeanSoup,175Ann’sBostonBakedBeans,113Black-EyedPeas,200BreakfastBake,261BroccoliandHamDinner,91Caribbean-StyleBlackBeanSoup,187CassouletChowder,199ChickenClamChowder,148CreamCheesePotatoSoup,165
GreenBeanSoup,150GreenBeanSupper,214HamandPotatoes,89HamandScallopedPotatoes,90HamandSplitPeaSoup,151Ham’n’CheeseSoup,152HamwithPineappleSauce,91Ham-Yam-Apples,90HeartySplitPeaSoup,151LentilSoupwithHam,159MexicanPintoBeans,105NavyBeanVegetableSoup,193NewMexicoPintoBeans,104SaucyScallopedPotatoes,206ShrimpJambalaya,127
Pork,HamBoneBeanandHamSoup,198
Pork,KielbasaSeealsoTurkey,KielbasaCabbagewithKielbasa,100SausageandCabbage,100
Pork,LoinBarbecuedPork,97BarbecuedPorkChops,92FruitedPorkChops,93PorkChopsandPotatoes,93PorkLoinwithSpicedFruitSauce,95Slow-CookedPorkStew,99
Pork,PepperoniPizzainaBowl,173PizzaPotatoes,211
Pork,RibsBarbecuedRibs&Sauce,98RibswithApplesandKraut,98
Pork,RoastPorkandVegetableSoup,152“PulledPork”withApplesauce,98SturdySauerkrautDinner,65
Pork,SausageSeealsoTurkey,SausageCassouletChowder,199
CreoleBlackBeans,114EconomyOne-DishSupper,101Many-BeansChili,178NewOrleansRedBeans,107SalsaSoup,200SausageandCabbage,100Sausage-SweetPotatoBake,101SausageVegetableStew,100TacoBeanSoup,198
Pork,SmokedHamCreamofBroccoliandMushroomSoup,167Ham&YamDish,91
Pork,TenderloinAutumnPorkChops,97BarbecuedPorkSteaks,92HarvestPorkRoast,97PorkandApricotswithMashedSweetPotatoes,96PorkandBeefBarbecue,76PorkStew,96Slow-CookerBlackBeanChili,188Slow-CookerPorkTenderloin,94TastyPorkTenderloin,95
PorkandApricotswithMashedSweetPotatoes,96PorkandBeefBarbecue,76PorkandVegetableSoup,152PorkChopsandPotatoes,93PorkLoinwithSpicedFruitSauce,95PorkStew,96PotatoCheddar-CheeseSoup,164PotatoFilling,209PotatoSoup,165PotatoStuffedCabbage,211Potatoes
10-LayerSlow-CookerDish,69All-DayRoast,60AppleChickenStew,140BakedPotatoes,211
BeefStew,71BestEverydayStew,73BrevardStew,72Broccoli,Potato,andCheeseSoup,168BurgerSoup,134CabbagewithKielbasa,100CCRoast(Company’sComing),62ChickenandVegetableCasserole,27ChickenandVeggieBake,18ChickenDinner,27Chicken,Vegetables,andDumplings,147CornChowder,163CornedBeef,62CowtownFavorite,68CreamCheesePotatoSoup,165CreamofPotatoSoup,165CreamyPorkStew,152Do-AheadMashedPotatoes,208Extra-GoodMashedPotatoes,208GarlickyPotatoes,207GreekChicken,10GreenBeanSupper,214GroundBeefCasserole,70GroundTurkeyPotatoDinner,45HamandPotatoes,89HamandScallopedPotatoes,90Hamburger,Cabbage&PotatoDinner,67HamburgerCasserole,84HeartyBeefStew,74HeartyVegetableSoup,130HotGermanPotatoSalad,212IrishMashedPotatoes,210KielbasaandCabbage,46LambStew,103LemonRedPotatoes,206LotsaTomatoesBeefStew,74Low-FatSlow-CookerRoast,59
Makes-A-MealSlow-CookerStew,75Meatball-Potato-CarrotStew,132MustardPotatoes,208One-PotEasyChicken,9PizzaPotatoes,211PorkChopsandPotatoes,93PotatoCheddar-CheeseSoup,164PotatoFilling,209PotatoSoup,165PotatoStuffedCabbage,211RoastedChicken,26RusticPotatoesauGratin,207SaucyScallopedPotatoes,206SausageVegetableStew,100ShrimpChowder,153Slow-CookedPorkStew,99SmokedBeefBrisket,58SnowmobileSoup,166Sweet’n’SourChickenOverPotatoes,16TurkeyGreenChiliChowder,138TurkeyMeatLoaf,42VegetableBeefSoupwithSalsa,134VegetableMedley,203VegetableSalmonChowder,155Welcome-HomeSlow-CookerStew,71Weney’sChicken&VegetableStew,141
Potatoes,ChipsCreamyBroccoliCasserole,218
Potatoes,HashBrownsMeatLoafwithaMexicanTouch,81
Potatoes,MashedOysterandPotatoFilling,125
PrairieFireDip,241Prunes
BreakfastFruitCompote,262FruitedChickenCurry,28FruitedTurkeyandYams,38
PuddingCinnamonRaisinBreadPudding,235CranberryPuddingCake,236DeluxeTapiocaPudding,234Home-StyleBreadPudding,236JustRicePudding,233PumpkinPiePudding,237VanillaBeanRicePudding,234WhiteChocolateBreadPudding,235
“PulledPork”withApplesauce,98Pumpkin
CreamofPumpkinSoup,172PumpkinPiePudding,237PumpkinSoup,172
PumpkinPiePudding,237PumpkinSoup,172
Q
Quick&HealthyVegetableSoup,162QuickLasagna,88Quick-to-MixVegetableSoup,161QuickYummyPeaches,239
R
RaisinsAnn’sBostonBakedBeans,113BostonBrownBread,262BreakfastFruitCompote,262CinnamonRaisinBreadPudding,235CottageCheeseBread,263CountryApples,229FruitedPorkChops,93GoldenFruitCompote,231
Home-StyleBreadPudding,236Norma’sVegetarianChili,182PeachChutney,244PineappleSauce,233PorkLoinwithSpicedFruitSauce,95VanillaBeanRicePudding,234WildRicePilaf,220
RaspberriesSlow-CookerBerryCobbler,238
RedandGreenBeanSoup,150RedBeansandRice,114RedRice,50Rhubarb
RhubarbSauce,232StrawberryRhubarbSauce,232
RhubarbSauce,232RibswithApplesandKraut,98Rice
Beef’n’BlackBeanSoup,186BroccoliCheeseDip,246ChickenRiceSoup,146CompanyCasserole,126
Rice,BrownBeefandRiceCasserole,85CarrotLentilCasserole,115ChickenJambalaya,30ChinaDish,86LentilandRicePilaf,114MexicanBeanSoup,191Oh!Good!Soup!,193SpicyCornCasserole,225
Rice,ConvertedMexicanRice&Beans,112VanillaBeanRicePudding,234
Rice,InstantBroccoliandHamDinner,91MexicoCasserole,178
ShrimpJambalaya,127Slow-CookedCabbageRolls,66
Rice,Long-GrainChickenandRiceCasserole,34ChickenWildRiceSoup,145CreamyComfortingChickenandRice,21EconomyOne-DishSupper,101GroundTurkeySoup,135HerbRice,220Jambalaya,127JustRicePudding,233LambRice,104MexicanRiceandBeanSoup,186Never-FailRice,220PorcupineMeatballs,82PotatoStuffedCabbage,211RedRice,50Rice&BeanSoup,137SpicyChickenRiceSoup,144SpicyCornCasserole,225TurkeyHash,46TurkeyMushroomSoup,138VegetableRiceCasserole,204VegetarianChiliSoup,183WildRiceandLentilSoup,149Zucchini-VegetablePot,47
Rice,MixBroccoliTurkeySupreme,42
Rice,SpanishStuffedPeppers,86
Rice,WildChickenWildRiceSoup,145Gone-All-DayDinner,74WildRice,221WildRiceandLentilSoup,149WildRiceandVeggies,221WildRiceCasserole,70
WildRicePilaf,220WildRiceSoup,149
Rice&BeanSoup,137RoastedChicken,26RoastedChickenNoodleSoup,142RootVegetablesandPotRoast,56RosySweetPotatoes,212RusticPotatoesauGratin,207Rutabaga
TurkeyFrameSoup,139
S
SaladMarinatedAsianChickenSalad,35
SalmonCheeseCasserole,126Salsa
BeefandNoodleCasserole,85ChickenBarleyChili,195ChickenTortillaSoup,197ChiliCheeseDip,241ChipotleChili,176FourZestyBeans,108FruitSalsa,243HotCrabDip,250MexicaliRoundSteak,68MexicanDip,247NachoDip,242Salsa,243SalsaSoup,200SloppyBeefSandwiches,80Slow-CookerBlackBeanChili,188Slow-CookerTex-MexChicken,13SouthwestChickenandWhiteBeanSoup,192SouthwesternChicken,13TacoBeanSoup,198
TacoChickenSoup,196VegetableBeefSoupwithSalsa,134
Salsa,243SalsaSoup,200San-Antonio-StyleTortillaSoup,148Sandwiches
BarbecuedChickenSandwiches,36BBQVeggieJoes,116BeefPitas,77BeefSandwiches,77CabbageJoe,46FrenchDip,77ItalianTurkeySandwiches,41PizzaSloppyJoe—VegetableVariety,116PorkandBeefBarbecue,76“PulledPork”withApplesauce,98SloppyBeefSandwiches,80SloppyJanes,36SloppyJoesItalia,45TangyBarbecueSandwiches,76TurkeyBarbecue,37VegetableSloppyJoes,121
SaucyMeatballs,44SaucyPearButter,251SaucyScallopedPotatoes,206Sauerkraut
BarbecuedRibs&Sauce,98GermanDinner,76RibswithApplesandKraut,98SauerkrautandKielbasa,99SturdySauerkrautDinner,65Three-IngredientSauerkrautDinner,94
SauerkrautandKielbasa,99SausageandBlackBeanStew,188SausageandCabbage,100SausagePasta,49Sausage-SweetPotatoBake,101
SausageVegetableStew,100SausageWhiteBeanSoup,170ScandinavianBeans,105Seafood,Clams
ChickenClamChowder,148ManhattanClamChowder,156TastyClamChowder,156
Seafood,CrabHotCrabDip,250SeafoodDip,250SpaghettiSaucewithCrab,125
SeafoodDip,250Seafood,FishFillets
Tex-MexLuau,123Seafood,Flounder
HerbedFlounder,124Seafood,Oysters
CrockpotOysterStew,124OysterandPotatoFilling,125
Seafood,RedSnapperFishFeast,124
Seafood,SalmonCreamySalmonChowder,154SalmonCheeseCasserole,126VegetableSalmonChowder,155
Seafood,ShrimpCheesyNewOrleansShrimpDip,251CompanyCasserole,126CornandShrimpChowder,154Hot&SourSoup,157Jambalaya,127ShrimpChowder,153Slow-CookerShrimpMarinara,126
Seafood,TunaSimpleTunaDelight,125SurpriseStuffedPeppers,122TunaCasserole,128
TunaNoodleCasserole,128ShrimpChowder,153ShrimpJambalaya,127SimpleTunaDelight,125SirloinNo-BeanChili,130Six-BeanBarbecuedBeans,109SlimDunk,245Slimmed-DownPastaSauce,119SloppyBeefSandwiches,80SloppyJanes,36SloppyJoesItalia,45Slow-CookedCabbageRolls,66Slow-CookedChicken&MushroomStew,26Slow-CookedChili,176Slow-CookedCoffeeBeefRoast,54Slow-CookedItalianChicken,18Slow-CookedPorkStew,99Slow-CookedSteakFajitas,78Slow-CookerBarbecuedChicken,12Slow-CookerBerryCobbler,238Slow-CookerBlackBeanChili,188Slow-CookerChai,257Slow-CookerEnchiladas,79Slow-CookerFajitaStew,78Slow-CookerPorkTenderloin,94Slow-CookerRatatouille,214Slow-CookerShrimpMarinara,126Slow-CookerStroganoff,64Slow-CookerStuffingwithPoultry,209Slow-CookerTex-MexChicken,13SmokedBeefBrisket,58SmokedSalmonCornChowder,155SmokyMapleBakedBeans,110SmotheredChicken,25SnowmobileSoup,166SouptoGetThinOn,171SouthernBarbecueSpaghettiSauce,43
SouthwestChickenandWhiteBeanSoup,192SouthwestCornSoup,197SouthwesternChicken,13SpaghettiSauceSeePasta,SauceSpaghettiSauce,87SpaghettiSaucewithCrab,125SpicedApples,230SpicedApricotCider,256SpicedCoffee,258SpicedPearButter,251SpicedPotRoast,58SpicyBeefRoast,55SpicyChickenRiceSoup,144SpicyCornCasserole,225SpicyItalianChicken,17Spinach
CheesySpinachandBaconDip,245Eggs’n’Spinach,260RedandGreenBeanSoup,150SausageWhiteBeanSoup,170SlimDunk,245SouptoGetThinOn,171WhiteBeanFennelSoup,202
SpreadsItalianoSpread,244
Squash,AcornAutumnPorkChops,97TurkeyThighs,AcornSquash,andApples,38VegetableAcornSquash,217
Squash,ButternutBlackBeanandButternutChickenChili,194FruityVegetableBeefStew,75SquashandApples,218VeggieBeefStew,73Wintertime-VegetablesChili,184
Squash,WinterWildRiceSoup,149
Squash,Yellow
CabbageVeggieSoup,170VegetableRiceCasserole,204
SquashandApples,218SteakChili,175StewedTomatoes,223StewinaSnap,136Stick-to-Your-RibsVeggieSoup,133“Stir-Fry”Veggies,204Strawberries
StrawberryRhubarbSauce,232StrawberryRhubarbSauce,232StringBeansSeeGreenBeansStroganoff
BeefStroganoff,63GroundBeefStroganoff,86Slow-CookerStroganoff,64
StuffedCabbage,66StuffedPeppers,86Stuffing
CompanyChicken,17FreshHerbStuffing,210OysterandPotatoFilling,125PotatoFilling,209Slow-CookerStuffingwithPoultry,209
SturdySauerkrautDinner,65SucculentSteak,60Sun-DriedTomatoesSeeTomatoes,Sun-DriedSuperEasyChicken,17SurpriseStuffedPeppers,122SurvivalSoup,171SwedishMeatballs,44SweetandSourBeans,111SweetandSourMeatballs,83Sweet’n’SourChickenOverPotatoes,16Sweet’n’SourChickenOverRice,15SweetPeppersSeePeppers,BellSweetSweetPotato-CranberryCasserole,213SweetPotatoFruitCompote,213SweetPotatoLentilStew,158SweetPotatoSoup,172
SweetPotatoesAutumnBrisket,58CandiedSweetPotatoes,212FruitedTurkeyandYams,38Ham-Yam-Apples,90PorkandApricotswithMashedSweetPotatoes,96PorkStew,96RosySweetPotatoes,212Sausage-SweetPotatoBake,101SweetPotato-CranberryCasserole,213SweetPotatoFruitCompote,213SweetPotatoLentilStew,158SweetPotatoSoup,172
Sweet-SourRedCabbage,219SwissCheeseandVeggieSoup,166SwissSteakwithCarrotsandTomatoes,51SwissSteakwithOnion,Peppers,andTomatoes,52
T
TacoBeanSoup,198TacoChickenSoup,196TacoCornSoup,192TacoSoup,134TacoTwistSoup,191Tacos
ChickenSoftTacos,27LentilTacos,120MachacaBeef,54
TangyBarbecueSandwiches,76TangyCocktailFranks,250TangyStuffedGreenPeppers,87Tapioca
DeluxeTapiocaPudding,234Tastes-Like-Chili-Rellenos,117TastyClamChowder,156
TastyPorkTenderloin,95Tea
AlmondTea,258AutumnTea,255ChristmasWassail,254GreenGrapeGingerTea,256Slow-CookerChai,257
TempehVegetableSloppyJoes,121
TeriyakiFruitedFlankSteak,52
TerrificTurkeyBreast,39TexasDip,244Tex-MexLuau,123TexturedVegetableProtein
PizzaSloppyJoe—VegetableVariety,116VegetarianChiliwithCorn,183
Three-IngredientSauerkrautDinner,94Three-PepperSteak,52Tofu
Hot&SourSoup,157TofuandVegetables,205
TofuandVegetables,205TomatoGreenBeanSoup,161Tomato-ZucchiniRatatouille,247Tomatoes
AdirondackSoup,161Artichoke-TomatoChicken,14BakedTomatoes,222CabbageBeanSoup,190CapeBretonChicken,31DeliciousSpaghettiSauce,120FreshTomatoSoup,162Garden-FreshChiliSauce,118ItalianoSpread,244KielbasaandCabbage,46Lentil-TomatoStew,158
LotsaTomatoesBeefStew,74MarinaraSauce,119MexicanTomato-CornSoup,162Norma’sVegetarianChili,182Salsa,243StewedTomatoes,223SwissSteakwithCarrotsandTomatoes,51SwissSteakwithOnion,Peppers,andTomatoes,52TacoBeanSoup,198TomatoGreenBeanSoup,161Tomato-ZucchiniRatatouille,247TurkeyRosemaryVeggieSoup,135ZucchiniSpecial,217
Tomatoes,Sun-DriedChickenandSun-DriedTomatoes,10
TortillasChickenandBeanTorta,31ChickenTortillaCasserole,32CreamyHamLasagna,90Slow-CookedSteakFajitas,78Slow-CookerEnchiladas,79TurkeyEnchiladas,41TurkeyFajitas,42
TunaCasserole,128TunaNoodleCasserole,128Turkey,Bacon
BarbecuedGreenBeans,112BeefBurgundy,61Brown-SugarBarbecuedLimaBeans,107CheesyNewOrleansShrimpDip,251CheesySpinachandBaconDip,245ChickenClamChowder,148ChiliBake,178CoqauVin,24CornandShrimpChowder,154CornChowder,163Five-BakedBeans,109
FruityBakedBeanCasserole,113HotGermanPotatoSalad,212ManhattanClamChowder,156MixedSlow-CookerBeans,111NavyBeanandBaconChowder,199NewEnglandBakedBeans,106RedRice,50ScandinavianBeans,105SmokyMapleBakedBeans,110SweetandSourBeans,111Sweet-SourRedCabbage,219
TurkeyBarbecue,37Turkey,Breast
BroccoliTurkeySupreme,42Chickenetti,33Cranberry-OrangeTurkeyBreast,37EasyandDeliciousTurkeyBreast,40ItalianTurkeySandwiches,41LemonyTurkeyBreast,40TerrificTurkeyBreast,39TurkeyBarbecue,37TurkeyCacciatore,37TurkeyEnchiladas,41TurkeywithMushroomSauce,39
TurkeyCacciatore,37TurkeyChiliwithBlackBeans,189Turkey,Cooked
BlackBeanandButternutChickenChili,194ChickenBarleyChili,195Slow-CookerStuffingwithPoultry,209SouthwestCornSoup,197TurkeyFrameSoup,139TurkeyGreenChiliChowder,138TurkeyMushroomSoup,138TurkeySoup,140Turkey-ZucchiniSoup,138
TurkeyEnchiladas,41
TurkeyFajitas,42TurkeyFrameSoup,139TurkeyGreenChiliChowder,138Turkey,Ground
4-BeanTurkeyChili,179BBQBalls,45Beef-VegetableCasserole,67CabbageJoe,46CheeseburgerSoup,137CheesyStuffedGreenPeppers,47Chilly-Chili,179FootballBeanServe,190GroundTurkeyPotatoDinner,45GroundTurkeySoup,135HotChili,180“Lean”CowboyBeans,111Many-BeansChili,178MeatballMushroomSoup,136MeatLoaf,80MeatLoafandMushrooms,81MexicanDip,247NoodlelessLasagna,50PodyScoutBeans,110PorcupineMeatballs,82SaucyMeatballs,44SloppyJanes,36SloppyJoesItalia,45SouthernBarbecueSpaghettiSauce,43StewinaSnap,136SwedishMeatballs,44TacoSoup,134TurkeyChiliwithBlackBeans,189TurkeyHash,46TurkeyLasagna,43TurkeyMacaroni,48TurkeyMeatballsinCranberryBarbecueSauce,248TurkeyMeatballSoup,136
TurkeyMeatLoaf,42TurkeyRosemaryVeggieSoup,135TurkeySlow-CookerPizza,48Zucchini-VegetablePot,47
Turkey,HamCreamyHamLasagna,90RedRice,50
TurkeyHash,46Turkey,Kielbasa
KielbasaandCabbage,46PorkandApricotswithMashedSweetPotatoes,96SauerkrautandKielbasa,99
TurkeyLasagna,43TurkeyMacaroni,48TurkeyMeatballsinCranberryBarbecueSauce,248TurkeyMeatballSoup,136TurkeyMeatLoaf,42TurkeyMushroomSoup,138Turkey,Pepperoni
NoodlelessLasagna,50TurkeyRosemaryVeggieSoup,135Turkey,Sausage
Black-EyedPeaChili,200CabbageSausageSoup,169ChickenJambalaya,30Eggs’n’Spinach,260Jambalaya,127NowThat’sLasagna,49PorkandApricotswithMashedSweetPotatoes,96Rice&BeanSoup,137SausageandBlackBeanStew,188SausagePasta,49SausageWhiteBeanSoup,170TurkeySausageStew,201WildRiceCasserole,70
TurkeySausageStew,201TurkeySlow-CookerPizza,48
Turkey,SmokedHealthyBeanSoup,150RedandGreenBeanSoup,150
TurkeySoup,140Turkey,Tenderloin
TurkeyFajitas,42Turkey,Thighs
FruitedTurkeyandYams,38TurkeyThighs,AcornSquash,andApples,38
TurkeyThighs,AcornSquash,andApples,38TurkeywithMushroomSauce,39Turkey-ZucchiniSoup,138TuscanBeefStew,64Twenty-CloveChicken,10
V
VanillaBeanRicePudding,234VanillaSteamer,257VealHawaiian,65VegetableAcornSquash,217VegetableBeefBarleySoup,130VegetableBeefSoupwithSalsa,134VegetableCasserole,205VegetableChili,181VegetableMedley,203VegetableMinestrone,160VegetableRiceCasserole,204VegetableSalmonChowder,155VegetableSloppyJoes,121Vegetable-StuffedPeppers,121VegetableswithPasta,204VegetarianBakedBeans,108VegetarianChiliSoup,183VegetarianChiliwithCorn,183VegetarianChiliwithMushrooms,181
VeggieBeefStew,73VeggieStock,174VienneseCoffee,258
W
WalnutsBakedAppleswithCranberries,228Blueberry-AppleWaffleTopping,262BostonBrownBread,262OatmealMorning,260OvernightAppleOatmeal,259SeafoodDip,250
WaterChestnutsBroccoliTurkeySupreme,42ChineseVegetables,206HotArtichokeDip,247Hot&SourSoup,157
Welcome-HomeSlow-CookerStew,71Weney’sChicken&VegetableStew,141WheatBerries
CreamySalmonChowder,154WhiteBeanandBarleySoup,201WhiteBeanFennelSoup,202WhiteChocolateBreadPudding,235WildMushroomsItalian,226WildRice,221WildRiceandLentilSoup,149WildRiceandVeggies,221WildRiceCasserole,70WildRicePilaf,220WildRiceSoup,149Wine,Port
AppleCranberryCompote,228Wine,Red
BeefBurgundy,61
CassouletChowder,199Chianti-BraisedShortRibs,53CoqauVin,24CranberrySaucewithRedWineandOranges,233EasyCompanyBeef,63ItalianChickenStew,32LambStew,103Lentil-TomatoStew,158Quick-to-MixVegetableSoup,161RootVegetablesandPotRoast,56Slow-CookerRatatouille,214Welcome-HomeSlow-CookerStew,71WineTenderRoast,59
Wine,SherryBakedChickenBreasts,19ChickenDelicious,20VealHawaiian,65
WineTenderRoast,59Wine,White
AutumnChickenandVeggies,25CarameledPears’n’Wine,230ChickenBreastswithRosemary,13DeliciousChicken&Vegetables,24FishFeast,124HeartyBeanandVegetableStew,185HotFruitCompote,231OnionSoup,173TurkeywithMushroomSauce,39Twenty-CloveChicken,10
Wintertime-VegetablesChili,184
Y
YamsFruitedTurkeyandYams,38Ham-Yam-Apples,90
Ham&YamDish,91PorkStew,96SweetPotato-CranberryCasserole,213
Z
ZestyChickenBreasts,19Zucchini
CabbageVeggieSoup,170ChickenMushroomStew,145Chili-ChiliBang-Bang,185Eggplant&ZucchiniCasserole,216FishFeast,124FruitandVegetableCurry,122GardenChili,180HeartyVeggieChili,182MinestroneSoup,190Quick&HealthyVegetableSoup,162SausagePasta,49SouthwestCornSoup,197Tomato-ZucchiniRatatouille,247Turkey-ZucchiniSoup,138VegetableRiceCasserole,204VegetableswithPasta,204ZucchiniinSourCream,217ZucchiniSpecial,217Zucchini-VegetablePot,47
ZucchiniinSourCream,217ZucchiniSpecial,217Zucchini-VegetablePot,47
AbouttheAuthor
PhyllisGoodisaNewYorkTimesbestsellingauthorwhosebookshavesoldnearly11millioncopies.
GoodistheauthorofthenationallyacclaimedFix-ItandForget-Itslow-cookercookbooks,severalofwhichhaveappearedonTheNewYorkTimesbestsellerlist,aswellasthebestsellerlistsofUSAToday,PublishersWeekly,andBookSense.Inadditiontothisbook,theseriesincludes:•Fix-ItandForget-ItCookbook(RevisedandUpdated)700GreatSlow-CookerRecipes•Fix-ItandForget-ItChristmasCookbook600Slow-CookerHolidayRecipes•Fix-ItandForget-It5-IngredientFavoritesComfortingSlow-CookerRecipes•Fix-ItandForget-ItSlowCookerDiabeticCookbook(RevisedandUpdated)550SlowCookerFavorites—toincludeeveryone(withtheAmericanDiabetesAssociation)•Fix-ItandForget-ItVegetarianCookbook565DeliciousSlow-Cooker,Stove-Top,Oven,andSaladRecipes,plus50SuggestedMenus•Fix-ItandForget-ItPINKCookbook
Morethan700GreatSlow-CookerRecipes!•Fix-ItandForget-ItKids’Cookbook50FavoriteRecipestoMakeinaSlowCooker•Fix-ItandForget-ItNewCookbook250NewDeliciousSlowCookerRecipes!
•Fix-ItandForget-ItSlowCookerMagic550AmazingEverydayRecipesGoodisalsotheauthoroftheFix-ItandEnjoy-Itseries,a“cousin”seriestothephenomenallysuccessfulFix-ItandForget-Itcookbooks.Therearecurrentlyfourbooksinthatseries:•Fix-ItandEnjoy-ItCookbookAll-Purpose,Welcome-HomeRecipes•Fix-ItandEnjoy-It5-IngredientRecipesQuickandEasy—forStove-TopandOven!
•Fix-ItandEnjoy-ItDiabeticCookbookStove-TopandOvenRecipes—forEveryone!(withtheAmericanDiabetesAssociation)•Fix-ItandEnjoy-ItChurchSuppersDiabeticCookbook500GreatStove-TopandOvenRecipes—forEveryone!(withtheAmericanDiabetesAssociation)•Fix-ItandEnjoy-ItHealthyCookbook400GreatStove-TopandOvenRecipes(withnutritionalexpertisefromMayoClinic)•Fix-ItandEnjoy-ItPotluckHeaven543RecipesThatEveryoneLovesPhyllisPellmanGoodisExecutiveEditoratGoodBooks.(GoodBookshaspublishedhundredsoftitlesbymorethan135authors.)ShereceivedherB.A.andM.A.inEnglishfromNewYorkUniversity.Sheandherhusband,Merle,liveinLancaster,Pennsylvania.Theyaretheparentsoftwoadultdaughters.
ForacompletelistingofbooksbyPhyllisGood,aswellasexcerptsandreviews,visitwww.Fix-ItandForget-It.comorwww.GoodBooks.com.
BakedAppleswithDates,page227
Dill-LemonChicken,page11
FreshTomatoSoup,page162
GreenBeanswithDill,page213
LentilandRicePilaf,page114
MacaroniandCheddar/ParmesanCheese,page117
RhubarbSauce,page232
Sausage-SweetPotatoBake,page101