SLOW-COOKER RECIPESFROM THE KITCHEN OF

ELLIE KRIEGER

COPYRIGHT 2016 | ALL RIGHTS RESERVED

Turkey Stuffed Peppers6 medium bell peppers in a variety of colors (about 6 ounces each)1 cup cooked, cooled brown rice One 14.5-ounce can petite cut diced tomatoes, strained, juice reservedOne 10-ounce package frozen chopped spinach, thawed, squeezed of all excess liquid1/2 cup finely minced onion1 egg, lightly beaten2 tablespoons chopped fresh Italian parsley leaves2 teaspoons chopped fresh thyme leaves3/4 teaspoon salt, divided1/2 teaspoon freshly ground black pepper1 pound ground turkey One 8-ounce can no-salt-added tomato sauce

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Cut the tops off of the peppers and remove their cores, ribs and seeds.

In a large bowl combine the rice, tomatoes, spinach, onion, egg, parsley, thyme, 1/2 teaspoon of the salt and 1/4 teaspoon of the pepper until incorporated. Add the turkey and mix until just combined.

Pack the turkey mixture into the peppers and arrange peppers upright in a slow-cooker. In a small bowl combine the reserved tomato liquid with the tomato sauce and the remaining 1/4 teaspoon each salt and pepper. Pour over the top and sides of the peppers. Cover and cook on low until peppers are tender but retain their shape and the filling is cooked through to 165 degrees F, about 2 1/2 hours. Serve peppers with the accumulated sauce.

Makes 6 servingsServing Size: 1

Per serving: Calories 250; Total Fat 8g (Mono Fat 2.6g, Poly Fat 2.3g, Sat Fat 2g); Protein 20g; Carb 24g; Fiber 6g; Cholesterol 85mg; Sodium 510mg

Excellent source of: Fiber, Folate, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K

Good source of: Calcium, Copper, Iron, Molybdenum, Pantothenic Acid, Thiamin, Vitamin B12, Vitamin E, Zinc

Bouillabaisse2 sprigs fresh Italian Parsley, plus more for garnish2 sprigs fresh thyme1 bay leafOne 1x 3inch strip of lemon zest1 large fennel bulb (about 1 pound), cored and thinly sliced1 large onion, thinly sliced into half moons2 cloves garlic, thinly sliced2 tablespoons olive oil1 tablespoon tomato paste3 1/2 cups low-sodium fish stock 1 28-ounce can no-salt-added diced tomatoes, with juices1/3 cup dry white wine3/4 teaspoon salt, plus more to taste1/4 teaspoons freshly ground black pepper1 small pinch saffron threads1/2 pound bay scallops1/2 pound large cleaned shrimp1 pound skinless cod fillets, cut into 1-inch chunks

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Tie the parsley, thyme, bay leaf and lemon zest with a piece of kitchen twine. Place the fennel, onion and garlic into the slow cooker and toss with the oil. Add the herb bundle. Stir the tomato paste into the broth until dissolved then pour it over the vegetables. Stir in the tomatoes, wine, salt, pepper and saffron, then cover and cook on low until the vegetables are tender, about 4 hours.

Add the seafood and continue to cook, covered, until opaque and cooked through, 10-15 minutes. Season with additional salt to taste. Serve garnished with fresh parsley.

Makes 6 servingsServing Size: 1 1/3 cup

Per serving: Calories 260; Total Fat 7g (Mono Fat 5.4g, Poly Fat 0.6g, Sat Fat 1g); Protein 31g; Carb 16g; Fiber 4g; Cholesterol 105mg; Sodium 638mg

Excellent source of: Niacin, Phosphorus, Potassium, Protein, Selenium, Vitamin A, Vitamin B12, Vitamin C, Vitamin K

Good source of: Calcium, Copper, Fiber, Iron, Magnesium, Manganese, Pantothenic Acid, Riboflavin, Vitamin B6

Southwest Chicken & Black Bean Stew1 medium onion, chopped3 cloves garlic, minced4 medium red bell peppers, seeded and chopped3 poblano peppers, seeded and chopped2 cups corn kernels, fresh or frozen1 teaspoon salt, dividedOne 15-ounce can no-salt-added black beans, drained and rinsedOne 28-ounce can no-salt-added diced tomatoes, with juices1/2 cup low-sodium chicken broth2 teaspoons chili powder1 teaspoon ground cumin 1/2 teaspoon ground coriander1/2 teaspoon dried oreganoPinch cayenne pepper8 bone-in chicken thighs, skin removed (about 2 1/2 pounds)

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Place the onion and garlic on the bottom of a slow cooker then layer the red bell and poblano peppers on top, then add the corn. Sprinkle with 3/4 teaspoon of the salt. Add the black beans and then pour the tomatoes and the chicken broth over the vegetables. Cover and cook on low.

In a small bowl stir together the remaining 1/4 teaspoon salt, the chili powder, cumin, coriander, oregano and cayenne pepper. Rub the spice mixture into the chicken on both sides, then place the chicken into the slow cooker so it sits on top of the vegetables. Cook on low until the chicken is cooked through and the meat easily separates from the bone, and the vegetables are tender, 4 1/2 -5 hours.

Makes 4 servingsServing Size: 2 pieces of chicken and 2 cups of vegetables and broth

Per serving: Calories 420; Total Fat 7g (Mono Fat 2.3g, Poly Fat 1.7g, Sat Fat 1.7g); Protein 39g; Carb 55g; Fiber 12g; Cholesterol 135mg; Sodium 890mg

Excellent source of: Fiber, Folate, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Zinc

Good source of: Copper, Manganese, Molybdenum, Vitamin B12, Vitamin E, Vitamin K

Curried Vegetable Stew1 1/2 pounds butternut squash chunks, 1-inch pieces (5 cups) (from one 2 1/2-pound squash)3/4 pound green beans, trimmed, cut into 1 inch pieces3 large carrots, cut into 1/2-inch thick roundsTwo 15-ounce cans low-sodium chick peas, drained and rinsed1 medium onion, thinly sliced into half-moons 1 1/2 tablespoons minced fresh ginger root 3 cloves garlic, chopped1 tablespoon mild curry powder1 cinnamon stick1 1/2 teaspoons salt1/4 teaspoon freshly ground black pepper1/4 teaspoon crushed red pepper flakesOne 13.5-ounce can light coconut milkOne 14.5-ounce can no-salt-added diced tomatoes, with juicesFresh cilantro, for garnish

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Place all the ingredients into a slow cooker and stir to combine. Cover and cook on high until the vegetables are tender, about 3 hours. Remove the cinnamon stick and serve garnished with cilantro.

Makes 6 servingsServing Size: 1 1/2

Per serving: Calories 280; Total Fat 6g (Mono Fat 0.6g, Poly Fat 1.4g, Sat Fat 2.8g); Protein 10g; Carb 49g; Fiber 12g; Cholesterol 0mg; Sodium 755mg

Excellent source of: Fiber, Folate, Iron, Magnesium, Manganese, Potassium, Protein, Vitamin A, Vitamin B6, Vitamin C, Vitamin K

Good source of: Calcium, Copper, Molybdenum, Pantothenic Acid, Phosphorus, Niacin, Thiamin, Vitamin E,

Beef & Beer Stew2 pounds lean stew meat (such as bottom round), trimmed and cut into 1 1/2-inch chunks2 tablespoons all purpose flour1 teaspoon salt, divided1/2 teaspoon freshly ground pepper, divided1 large onion, chopped3 cloves garlic, chopped3 medium (1 1/2 pounds) Yukon Gold potatoes, unpeeled, cut into 1-inch pieces4 large carrots, cut into3/4-inch coins One 10-ounce package frozen pearl onions8 ounces white button mushrooms, halved if small quartered if largeSmall sprig rosemary2 tablespoons tomato paste2 teaspoons Worcestershire sauce1 1/2 cup low-sodium beef broth1 cup stout beer, such as GuinnessOne 10-ounce package frozen peas

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In a large bowl toss the meat with the flour, 1/2 teaspoon of the salt, and 1/4 teaspoon of the pepper. Place the chopped onions and garlic on the bottom of a slow cooker then add the potatoes, carrots, pearl onions, mushrooms and rosemary. Scatter the beef on top of the vegetables. In a bowl or spouted pitcher, whisk the tomato paste and Worces-tershire sauce into the broth until the tomato paste is dissolved. Pour the mixture over the ingredients in the slow cooker then add the beer and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Cover and cook on high until the beef is fork-tender, about 6 hours. Add the peas and cook for 10 minutes more, then serve.

Makes 8 servingsServing Size: 1 1/2 cups

Per serving: Calories 320; Total Fat 7g (Mono Fat 4.1g, Poly Fat 0.4g, Sat Fat 2.5g); Protein 28g; Carb 34g; Fiber 6g; Cholesterol 60mg; Sodium 550mg

Excellent source of: Fiber, Iron, Niacin, Phosphorus, Potassium, Protein, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Zinc

Good source of: Copper, Folate, Magnesium, Manganese, Pantothenic Acid, Riboflavin, Vitamin K