Healthy Slow Cooker Cookbook (16 page)

PER SERVING
Calories: 270 | Fat: 7g | Sodium: 810mg | Carbohydrates: 46g | Fiber: 7g | Protein: 6g

Serve this on small slices of Italian bread as an appetizer or use as a filling in sandwiches or wraps.

1. Pierce the eggplants with a fork. Cook on high in a 4- or 6-quart slow cooker for 2 hours.
   

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

3. Place the pulp in a food processor. Pulse until smooth. Set aside.
   

4. Heat the oil in a nonstick skillet. Sauté the onion, garlic, and celery until the onion is soft. Add the eggplant and tomatoes. Sauté 3 minutes.
   

5. Return to the slow cooker and add the capers, pine nuts, red pepper flakes, and vinegar. Stir. Cook on low 30 minutes. Stir prior to serving.
   

PER SERVING
Calories: 70 | Fat: 2.5g | Sodium: 75mg | Carbohydrates: 11g | Fiber: 5g | Protein: 2g

This might not be what springs to mind when thinking about gumbo, but it is actually quite popular in New Orleans, especially on Good Friday when many abstain from eating meat. Serve over rice with a sprinkle of filé powder on top.

1. Tear the mustard greens, turnip greens, beet greens, and spinach into bite-sized pieces. Discard the ribs. Thoroughly clean the greens of any grit.
   

2. Heat the oil in a large pot. Add the onions, garlic, celery, and peppers, and sauté 3 minutes. Add all of the greens and stir until the greens start to wilt. Add to a 4- to 6-quart slow cooker.
   

3. Add the remaining ingredients to the slow cooker. Stir. Cook on low for 6 hours. Stir prior to serving.
   

PER SERVING
Calories: 140 | Fat: 2.5g | Sodium: 810mg | Carbohydrates: 27g | Fiber: 11g | Protein: 9g

How to Wash and Prepare Greens

Greens are notoriously dirty, but they are not terribly difficult to clean. Remove the leaves from the ribs. Tear the leaves into bitesized pieces. Discard the ribs. Plunge the greens into a large bowl of cold water and swish them around. Drain the water and repeat. Use a salad spinner to dry out the greens. If there is any grit at the bottom of the spinner after spinning, rinse them again. Spin until dry.

This slow cooker version of chole, a traditional Indian curry, is very low in fat but high in fiber and flavor.

1. Place the chickpeas into a 4-quart slow cooker. Fill the rest of the insert with water. Allow the chickpeas to soak overnight. Drain and return to the slow cooker.
   

2. Heat the oil in a nonstick pan. Sauté the onions, garlic, and ginger until the onions are soft and translucent. Add to the slow cooker.
   

3. Add the remaining ingredients. Stir. Cook on low for 8–10 hours. Stir before serving.
   

PER SERVING
Calories: 110 | Fat: 2g | Sodium: 40mg | Carbohydrates: 19g | Fiber: 4g | Protein: 6g

Quick Raita

In a small bowl, stir ½ grated English cucumber, 1 cup fat-free Greek yogurt, ¼ cup minced fresh mint, ½ teaspoon cumin, and ¼ teaspoon cayenne. Refrigerate for 2 hours. Serve cold as a condiment with Indian curries to cut the heat.

This recipe is not only kid-friendly but vegan and gluten-free. Serve it over rice and garnish with diced green onions.

1. Spray a nonstick skillet with cooking spray. Sauté the tofu until it is lightly browned on each side. Add to a 4-quart slow cooker.
   

2. In a small bowl, whisk together the vinegar, water, sesame seeds, brown sugar, tamari, pineapple juice, and ginger until the sugar fully dissolves. Pour over the tofu.
   

3. Add the remaining ingredients. Cook on low for 4 hours. Remove the lid and cook on low for 30 minutes.
   

PER SERVING
Calories: 80 | Fat: 2g | Sodium: 210mg | Carbohydrates: 10g | Fiber: 1g | Protein: 5g

Serve these Italian-influenced stuffed tomatoes with a simple salad for an easy, light meal.

1. Cut out the core of each tomato and discard. Scoop out the seeds, leaving the walls of the tomato intact.
   

2. In a small bowl, stir together the quinoa, celery, garlic, and spices. Divide evenly among the four tomatoes.
   

3. Place the filled tomatoes in a single layer in an oval 4-quart slow cooker. Pour the water into the bottom of the slow cooker. Cook on low for 4 hours.
   

PER SERVING
Calories: 210 | Fat: 3.5g | Sodium: 30mg | Carbohydrates: 39g | Fiber: 5g | Protein: 8g

Slice and eat as a side dish or use in any recipe that calls for cooked beets.

1. Place the beets in the bottom of a 4-quart slow cooker. Pour the lemon juice and vinegar over the top. Cook for 2 hours on low or until they are easily pierced with a fork.
   

2. Remove from the slow cooker. Allow to cool slightly. Wrap a beet in a paper towel and rub it to remove the skin. Repeat for the remaining beets.
   

PER SERVING
Calories: 60 | Fat: 0g | Sodium: 90mg | Carbohydrates: 14g | Fiber: 3g | Protein: 2g

Easy Pickled Beets

Slice 1 pound roasted beets. Place in a small saucepan and add ½ cup sugar, ½ cup white distilled vinegar, ¼ teaspoon cinnamon, and ½ small onion, sliced. Bring to a boil. Cool, and store in an airtight container overnight before serving.

These slightly spicy almonds are a wonderful alternative to plain or sweetened almonds. Try them in a salad.

1. Place all ingredients into a 4-quart oval slow cooker. Stir.
   

2. Cook for 15 minutes on high, uncovered. Reduce heat to low and continue to cook, uncovered, for 1 hour on low, stirring occasionally, or until the almonds are dry.
   

PER SERVING
Calories: 110 | Fat: 10g | Sodium: 50mg | Carbohydrates: 4g | Fiber: 2g | Protein: 4g

This easy low-sugar jam does not need to be canned; it will keep up to a month in the refrigerator.

1. Place all ingredients in a 2-quart slow cooker. Stir.
   

2. Cook on high, uncovered, for 5 hours. Pour into an airtight container.
   

3. Refrigerate overnight before using.
   

PER SERVING
Calories: 35 | Fat: 0g | Sodium: 5mg | Carbohydrates: 9g | Fiber: 1g | Protein: 0g

This classic sauce is delicious over spaghetti or in
Lasagna with Spinach

1. Heat the olive oil in a medium nonstick skillet. Sauté the onions and garlic until the onion is soft, about 3 minutes.
   

2. Add the onions and garlic to a 6-quart slow cooker. Add the herbs, celery, and tomatoes. Stir to distribute the spices. Cook on low for 10–12 hours.
   

PER SERVING
Calories: 90 | Fat: 2g | Sodium: 290mg | Carbohydrates: 16g | Fiber: 4g | Protein: 3g

The longer you cook this cassoulet, the creamier it gets.

1. The night before making the soup, place the beans in a 4-quart slow cooker. Fill with water to 1″ below the top of the insert. Soak overnight.
   

2. Drain the beans and return them to the slow cooker. Pour the boiling water over the dried mushrooms in a heat-proof bowl and soak for 15 minutes. Slice only the white and light green parts of the leek into ¼″ rounds. Cut the rounds in half.
   

3. Heat the oil in a nonstick skillet. Add the parsnip, carrots, celery, and leeks. Sauté for 1 minute, just until the color of the vegetables brightens. Add to the slow cooker along with the spices. Add the mushrooms, their soaking liquid, and the stock. Stir.
   

4. Cook on low for 8–10 hours.
   

PER SERVING
Calories: 220 | Fat: 1.5g | Sodium: 170mg | Carbohydrates: 39g | Fiber: 10g | Protein: 15g

Try a mixture of green, red, orange, and yellow peppers for this dish.

1. Cut the tops off of each pepper to form a cap. Remove the seeds from the cap. Remove the seeds and most of the ribs inside the pepper. Place the peppers open-side up in an oval 4- or 6-quart slow cooker.
   

2. In a medium bowl, mix the spices, tomatoes, rice, broccoli, and onions. Spoon the mixture into each pepper until they are filled to the top. Replace the cap. Pour the water into the bottom of the slow cooker insert.
   

3. Cook on low for 6 hours.
   

PER SERVING
Calories: 140 | Fat: 0.5g | Sodium: 580mg | Carbohydrates: 30g | Fiber: 5g | Protein: 4g

Palak tofu is a fresh-tasting, protein-rich Indian dish that is only slightly spicy.

1. Cut the tofu into ½″ cubes. Set aside.
   

2. Heat the oil in a nonstick skillet. Sauté the cumin seeds for 1 minute, then add the garlic and jalapeños. Sauté until fragrant, then add the tofu and potatoes. Sauté for 3 minutes. Add the ginger, garam masala, frozen spinach, and cilantro. Sauté 1 minute.
   

3. Pour the mixture into a 4-quart slow cooker and cook for 4 hours on low.
   

PER SERVING
Calories: 190 | Fat: 7g | Sodium: 150mg | Carbohydrates: 22g | Fiber: 5g | Protein: 14g

Serve this hot and spicy main dish with sides of steamed rice and kimchi.

1. Remove the leaves of the baby bok choy. Wash thoroughly. Place them whole in a 4-quart slow cooker. Add the water, crimini mushrooms, tofu, garlic, sesame oil, and crushed red pepper. Stir.
   

2. Cook on low for 8 hours. Add the enoki mushrooms and stir. Cook an additional ½ hour before serving.
   

PER SERVING
Calories: 80 | Fat: 2g | Sodium: 230mg | Carbohydrates: 11g | Fiber: 4g | Protein: 9g

This easy vegan dish is a complete meal in itself.

1. Preheat oven to 375°F. Slice the eggplant in 2 equal halves, lengthwise. Use an ice cream scoop to take out the seeds. Place on a baking sheet, skin-side down. Bake for 8 minutes. Allow to cool slightly.
   

2. Heat the oil in a small skillet. Sauté the onions and garlic until softened.
   

3. In a medium bowl, stir the onions, garlic, rice, parsley, corn, and mushrooms. Divide evenly among the wells in the eggplant.
   

4. Pour the tomatoes onto the bottom of an oval 4- or 6-quart slow cooker. Place the eggplant halves side by side. Cook on low for 3 hours.
   

5. Remove the eggplants and plate. Drizzle with tomato sauce.
   

PER SERVING
Calories: 190 | Fat: 3.5g | Sodium: 1,040mg | Carbohydrates: 41g | Fiber: 10g | Protein: 8g

Three green chiles make up with spicy yet comforting stew.

1. Heat the oil in a nonstick pan. Sauté the cubanelle peppers, canned green peppers, jalapeños, onions, and garlic until fragrant.
   

2. Add the mixture to a 4-quart slow cooker. Add the water, hominy, salt, pepper, and ground jalapeño. Stir. Cook on low for 7 hours.
   

3. Add the zucchini and cook on high for 1 hour. Stir prior to serving.
   

PER SERVING
Calories: 130 | Fat: 2g | Sodium: 420mg | Carbohydrates: 25g | Fiber: 5g | Protein: 4g

Hoppin' John is traditionally eaten on New Year's Day. Eating it as the first meal of the day is supposed to ensure health and prosperity for the coming year.

Place all ingredients into a 4-quart slow cooker. Stir. Cook on high for 5 hours.

PER SERVING
Calories: 70 | Fat: 0.5g | Sodium: 220mg | Carbohydrates: 12g | Fiber: 6g | Protein: 4g

Quick Prep for Black-Eyed Peas

Place in a large stockpot. Cover completely with water, and bring to a boil. Boil 2 minutes, reduce heat, and simmer for 1 hour.

Traditionally, miso is never heated to boiling while making soup, making it a perfect dish to make in the slow cooker. Adding tofu and wakame seaweed makes it a complete meal.

1. Pour the water into a 4-quart slow cooker. Whisk in the miso paste until it is fully dissolved. Add the tofu. Cook on low for up to 8 hours.
   

2. Add the seaweed and green onion. Cook for 15 minutes on high. Stir before serving.
   

PER SERVING
Calories: 60 | Fat: 1g | Sodium: 460mg | Carbohydrates: 6g | Fiber: 2g | Protein: 7g