slow-cooker dinners
Spice-Rubbed Chicken with Carrots and Onion
Makes 8 Servings
8 carrots, sliced
1 red onion, quartered and thinly sliced
2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon dried thyme
1 teaspoon garlic powder
1 teaspoon salt
½ teaspoon black pepper
¼ teaspoon cayenne
1 (4-pound) chicken, skinned, giblets discarded
1. Combine the carrots and onion in a 5- or 6-quart slow cooker. Mix together the paprika, chili powder, thyme, garlic powder, salt, black pepper, and cayenne in a cup. Rub the spice mixture all over the chicken, sprinkling any remaining rub in the cavity of the chicken.
2. Place the chicken on top of the vegetables. Cover and cook until a thigh and the vegetables are fork-tender, 4–6 hours on high.
3. Transfer the chicken to a cutting board and cut into 8 pieces. Serve with the vegetables and any accumulated broth.
PER SERVING (1 piece chicken and about ½ cup vegetables with 3 tablespoons broth): 193 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 81 mg Chol, 300 mg Sod, 5 g Carb, 1 g Fib, 27 g Prot, 32 mg Calc.
PointsPlus value: 5.
COOK’S TIP
You can tailor the spice rub to your own taste by substituting other herbs for the thyme, including rosemary, oregano, or sage and using onion powder instead of, or in addition to, the garlic powder. If you like a touch of smoke, use smoked paprika instead of the regular.
Chorizo Chicken with Tomatoes, Bell Peppers, and Peas
Makes 4 Servings
1 (14½-ounce) can fire-roasted diced tomatoes
3 tablespoons balsamic vinegar
2 tablespoons tomato paste
1 tablespoon smoked paprika
¼ teaspoon salt
1 red onion, chopped
3 celery stalks, sliced
¼ cup chopped chorizo sausage
4 (¼-pound) skinless boneless chicken breasts
1 small red bell pepper, coarsely chopped
1 small yellow bell pepper, coarsely chopped
1 tablespoon cornmeal
1 cup frozen peas, thawed
2 tablespoons chopped fresh flat-leaf parsley
1. Mix together the tomatoes, vinegar, tomato paste, paprika, and salt in a 5- or 6-quart slow cooker. Stir in the onion, celery, and chorizo. Top with the chicken and bell peppers. Cover and cook until chicken and vegetables are fork-tender, 3–4 hours on high or 6–8 hours on low.
2. About 20 minutes before the cooking time is up, slowly stir in the cornmeal until blended. Stir in the peas. Cover and cook on high until the mixture simmers and thickens and the peas are just tender, about 15 minutes. Sprinkle with parsley and serve.
PER SERVING (1 piece chicken with ¾ cup vegetables and sauce): 272 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 75 mg Chol, 533 mg Sod, 22 g Carb, 5 g Fib, 31 g Prot, 83 mg Calc.
PointsPlus value: 6.
COOK’S TIP
Spooning the vegetables and sauce over cooked quinoa is a great way to enjoy this good-for-you grain and to make this tasty dish even more satisfying (½ cup cooked quinoa for each serving will increase the PointsPlus value by 3).
Chicken Breast in Wine Sauce with Asparagus
Makes 4 Servings
2 teaspoons canola oil
4 carrots, diced
½ fennel bulb or 2 celery stalks, diced
2 garlic cloves, minced
2 tablespoons all-purpose flour
1½ cups reduced-sodium chicken broth
½ cup dry white wine or chicken broth
2 all-purpose potatoes (about ¾ pound), peeled and cut into 1-inch cubes
1 cup frozen small whole onions
½ teaspoon salt
¼ teaspoon black pepper
1 (1¼-pound) bone-in chicken breast, skinned
1 bunch (about 1 pound) fresh asparagus, trimmed and cut into 1-inch pieces
1½ tablespoons chopped fresh tarragon or 1½ teaspoons dried
1. Heat the oil in a large nonstick saucepan over medium heat. Add the carrots, fennel, and garlic; cook, stirring occasionally, until softened, about 8 minutes. Add the flour and cook, stirring constantly, about 1 minute. Stir in the broth, wine, potatoes, onions, salt, and pepper; bring to a simmer, stirring constantly.
2. Put the chicken in a 5- or 6-quart slow cooker; pour the vegetable mixture over the chicken. Cover the slow cooker and cook until the chicken and vegetables are fork-tender, 3–4 hours on high or 6–8 hours on low. Lift the chicken from the slow cooker and set aside until cool enough to handle. Pull the chicken from the bones, then tear or cut the meat into bite-size pieces.
3. Meanwhile, add the asparagus and tarragon to the slow cooker; cover and cook on high until the asparagus is just tender, about 20 minutes. Return the chicken to the slow cooker; cover and cook on high until heated through, about 10 minutes.
PER SERVING (scant 2 cups): 337 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 63 mg Chol, 441 mg Sod, 36 g Carb, 7 g Fib, 30 g Prot, 91 mg Calc.
PointsPlus value: 8.
COOK’S TIP
Browning the vegetables in a saucepan before cooking them in the slow cooker adds rich flavor to the finished dish. To add a spark of bright color and crisp-tender texture, we’ve added fresh asparagus and tarragon to the stew during the last 20 minutes of cooking.
Chicken Breast in Wine Sauce with Asparagus
Orange-Mustard Chicken with Sweet Potato and Apple
Makes 4 Servings
4 carrots, halved lengthwise and sliced
2 sweet potatoes, peeled and cut into 1-inch chunks
1 onion, thinly sliced
¾ cup orange juice
2 tablespoons Dijon mustard
2 garlic cloves, thinly sliced
1 teaspoon dried thyme
¾ teaspoon salt
½ teaspoon black pepper
2 (¾-pound) bone-in chicken breasts, skinned
2 tablespoons cold water
1 tablespoon cornstarch
1 Gala apple, peeled and thinly sliced
¼ cup fat-free sour cream
1. Mix together the carrots, sweet potatoes, and onion in a 5- or 6-quart slow cooker.
2. Stir together the orange juice, mustard, garlic, thyme, salt, and pepper in a glass measure; pour over the vegetables. Place the chicken on top. Cover and cook until the chicken and vegetables are fork-tender, 3–4 hours on high or 6–8 hours on low.
3. About 25 minutes before the cooking time is up, mix together the water and cornstarch in a small bowl until smooth. Stir the cornstarch mixture and apple into the slow cooker. Cover and cook on high until the mixture simmers and thickens and the apple is just tender, about 20 minutes.
4. Transfer the chicken to a cutting board; cut each breast crosswise in half. Transfer the chicken to a medium serving platter; spoon the vegetables around the chicken and the sauce over the chicken. Place a dollop of sour cream on top of each serving of chicken.
PER SERVING (1 piece chicken, 1 cup vegetables with sauce, and 1 tablespoon sour cream): 611 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 77 mg Chol, 651 mg Sod, 45 g Carb, 7 g Fib, 31 g Prot, 102 mg Calc.
PointsPlus value: 8.
COOK’S TIP
This simple dish is just what you want on a cold winter’s day. Round out the meal by serving it with steamed broccoli and enjoy a sweet ending of unsweetened applesauce topped with fresh raspberries.
Slow-Cooker Know-How
The slow cooker has been a favorite way to cook one-pot meals for over 30 years. At the high setting food is ready in 3 to 6 hours, while at the low setting it is ready in 8 to 10 hours. Put the fixings for a soup, stew, or braise in the cooker, turn it on, and return at the end of the day to a tasty home-cooked meal! Here are the varsious sizes, shapes, and types.
SIZES AND SHAPES
Slow cookers range in size from 1½ quarts to 7 quarts, with the most useful from 4 to 6 quarts. Depending on its size, from 2 or to 12 people can be served. It’s important not to use a cooker that is smaller or larger than what is called for. This is because a slow cooker works most efficiently when half to two-thirds full, as the heat comes from the side—not the bottom—of the pot. Here are the types:
Manual Slow Cookers
These cookers have two or three heat settings (warm, low, high), a removable dishwasher-safe ceramic insert, and a glass lid.
Programmable Slow Cookers
They offer one-touch control with several time and temperature settings, a ceramic insert, and a glass lid. These cookers automatically shift to the warm setting when the cooking is finished and can be programmed to cook for 30 minutes or up to 20 hours.
Cook and Carry Slow Cookers
These cookers are ideal for taking food on the road. They have two or three heat settings, can be programmed to cook for 30 minutes or up to 20 hours, and have a ceramic insert. They also have a secure-fitting lid and locking system, which ensures that your food will reach its final destination without any spillage.
High-End Slow Cookers
They allow you to brown meat or cook vegetables in the cooker’s ceramic insert on the stove, while two handles make it easy to transfer the insert to and from the slow cooker and to use it as a serving dish.
ADAPTING STANDARD RECIPES TO A SLOW COOKER
Choose a cut of meat that benefits from long, slow cooking. Trim the meat and brown first in a skillet to boost the flavor and seal in the juices, if you like. Place any cut-up vegetables in the bottom of the cooker (sauté them first, if desired). Place the meat on top of the vegetables. Reduce the liquids in the recipe by about half (since they won’t cook down as they do in a regular recipe). And, if adding sour cream, cream, or cheese, do so at the end of the cooking time.
Slow-Cooker Tangerine-Honey Chicken Thighs
Makes 4 Servings
⅓ cup frozen tangerine juice concentrate, thawed
3 tablespoons honey
Grated zest of 1 lemon
1 tablespoon chili powder
1½ teaspoons ground cumin
1 teaspoon dried oregano
¾ teaspoon salt
½ teaspoon ground coriander
1 red onion, quartered and thinly sliced
4 (¼-pound) bone-in chicken thighs, skinned
4 small zucchini, cut into ¾-inch slices
¼ cup chopped fresh flat-leaf parsley
1. Whisk together the tangerine juice concentrate, honey, lemon zest, chili powder, cumin, oregano, salt, and coriander in a 5- or 6-quart slow cooker. Stir in the onion; top with the chicken and zucchini. Cover and cook until the chicken and vegetables are fork-tender, 3–4 hours on high or 6–8 hours on low.
2. Transfer the chicken to a small serving platter. Stir the parsley into the vegetables in the slow cooker. Pour the vegetables and sauce over the chicken.
PER SERVING (1 piece chicken with ¾ cup vegetables and sauce): 312 Cal, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 70 mg Chol, 518 mg Sod, 32 g Carb, 3 g Fib, 27 g Prot, 81 mg Calc.
PointsPlus value: 8.
COOK’S TIP
If you like, substitute agave nectar for the honey. It is 1½ times sweeter than honey or sugar, so only 2 tablespoons are needed. Agave nectar comes light, medium, and dark. The light is best used in delicate dishes, while the medium is pretty much for all purposes. The dark, on the other hand, is ideal for drizzling over pancakes and French toast.
Slow-Cooked Chicken in Spicy Peanut Sauce
Makes 8 Servings
1 (14½-ounce) can crushed tomatoes
6 carrots, halved lengthwise and sliced
3 tablespoons reduced-fat creamy peanut butter
2 tablespoons minced peeled fresh ginger
3 large garlic cloves, minced
2 teaspoons ground cumin
1 teaspoon ground coriander
1 teaspoon salt
½–1 teaspoon cayenne
4 (¼-pound) bone-in skinless chicken thighs
4 ¼-pound) chicken drumsticks, skinned
2 tablespoons cold water
1 tablespoon cornstarch
¼ cup chopped fresh cilantro
1. Combine the tomatoes, carrots, peanut butter, ginger, garlic, cumin, coriander, salt, and cayenne in a 5- or 6-quart slow cooker. Top with the chicken. Cover and cook until the chicken and vegetables are fork-tender, 3–4 hours on high or 6–8 hours on low.
2. About 20 minutes before the cooking time is up, mix together the water and cornstarch in a small bowl until smooth. Stir the cornstarch mixture into the slow cooker. Cover and cook on high until the sauce simmers and thickens, about 15 minutes. Stir in the cilantro.
PER SERVING (1 piece chicken with ½ cup vegetables and sauce): 172 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 42 mg Chol, 601 mg Sod, 13 g Carb, 3 g Fib, 17 g Prot, 58 mg Calc.
PointsPlus value: 4.
COOK’S TIP
Sweet potatoes or yams are often included in this spicy stew, a welcome counterpoint to the stew’s enticing heat. Serving cooked chunks of sweet potatoes alongside is also an easy way to get some of your daily dose of vitamins and fiber into your diet (½ of a cooked large sweet potato for each serving will increase the PointsPlus value by 2).
Sage Chicken and Red Potatoes
Makes 6 Servings
2 teaspoons extra-virgin olive oil
1 large onion, chopped
3 celery stalks, diced
2 garlic cloves, minced
1 tablespoon all-purpose flour
1 cup reduced-sodium chicken broth
6 (¼-pound) skinless chicken drumsticks
1 pound small red potatoes, cut into quarters
1 (1-pound) bag baby carrots
1 bay leaf
½ teaspoon salt
¼ teaspoon black pepper
½ cup chopped fresh flat-leaf parsley
1 tablespoon chopped fresh sage, or 1 teaspoon dried
1 (2-inch) strip lemon zest
2 teaspoons lemon juice
1. Heat the oil in a large nonstick saucepan over medium heat. Add the onion, celery, and garlic; cook, stirring occasionally, until softened, about 8 minutes. Add the flour and cook, stirring constantly, about 1 minute. Add the broth and bring to a simmer, stirring constantly.
2. Put the chicken, potatoes, carrots, bay leaf, salt, and pepper in a 5- or 6-quart slow cooker; pour the broth mixture over the chicken and vegetables. Cover the slow cooker and cook until the chicken and vegetables are fork-tender, 4–5 hours on high or 8–10 hours on low.
3. Discard the bay leaf. Add the parsley, sage, lemon zest, and lemon juice to the slow cooker; cover and cook on high until the flavors blend, about 10 minutes.
PER SERVING (1 drumstick with 1 cup vegetables and sauce): 212 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 51 mg Chol, 366 mg Sod, 28 g Carb, 5 g Fib, 17 g Prot, 64 mg Calc.
PointsPlus value: 5.
COOK’S TIP
This comforting, hearty stew is similar to the classic French dish Poulet Bonne Femme, which means “Good Wife’s Chicken.” You can substitute tarragon, rosemary, or thyme for the sage, if you like.
Sage Chicken and Red Potatoes
Vietnamese Chicken Noodle Soup, Slow-Cooker Style
Makes 4 Servings
2 (½-pound) bone-in chicken breasts, skinned
6 fresh cilantro sprigs plus leaves for garnish
3 scallions, white and green parts separated
1 lemongrass stalk, trimmed and finely chopped
2 garlic cloves, crushed with the side of a large knife
1 (3-inch) cinnamon stick
2 star anise (optional)
½ teaspoon salt
⅛ teaspoon black pepper
2 (32-ounce) cartons reduced-sodium chicken broth
2 ounces thin rice noodles (vermicelli)
½ small red onion, very thinly sliced
Fresh mint leaves
Fresh basil leaves, torn if large
4 lime wedges
1. Combine the chicken, cilantro sprigs, white parts of the scallions, lemongrass, garlic, cinnamon stick, star anise if using, salt, and pepper in a 5- or 6-quart slow cooker. Pour the broth over the chicken and vegetables. Cover and cook until the chicken is fork-tender, 4–5 hours on high or 8–10 hours on low.
2. At the end of the cooking time, using a slotted spoon, transfer the chicken to a plate; let stand until cool enough to handle.
3. Meanwhile, cook the noodles according to the package directions. Drain and rinse under cold running water.
4. Remove and discard the bones from the chicken; cut the chicken meat into bite-size pieces. Pour the broth through a large sieve set over a large bowl. Discard the vegetables and spices.
5. Stir the chicken and noodles into the slow cooker. Cover and cook on high until chicken and noodles are heated through, about 10 minutes.
6. Finely slice the green parts of the scallions. Ladle the soup into 4 large bowls; sprinkle evenly with the scallions. Garnish each serving with cilantro leaves, red onion, mint leaves, basil leaves, and a lime wedge.
PER SERVING (2½ cups): 293 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 70 mg Chol, 562 mg Sod, 27 g Carb, 1 g Fib, 31 g Prot, 63 mg Calc.
PointsPlus value: 7.
COOK’S TIP
Pho (FUH), a staple in Vietnamese cuisine, is often eaten for breakfast. Add more flavor and crunch to our pho by topping each serving with mung bean sprouts, thinly sliced jalapeño or serrano pepper, and a bit of hoisin sauce.
Mexican Chicken Soup
Makes 6 Servings
3 (8-ounce) whole chicken legs, skinned
7 cups reduced-sodium chicken broth
4 carrots, thinly sliced on the diagonal
1 cup peeled and diced jicama
3 fresh cilantro sprigs
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
3 cups corn kernels, thawed if frozen
1 tomato, chopped
¼ cup chopped fresh cilantro
4 scallions, thinly sliced
1½ cups baked tortilla chips, broken up
6 lime wedges
1. Put the chicken, broth, carrots, jicama, cilantro sprigs, garlic, and jalapeño pepper in a 5- or 6-quart slow cooker; cover and cook until the chicken and vegetables are fork-tender, 4–5 hours on high or 8–10 hours on low.
2. Lift the chicken from the soup and set aside until cool enough to handle. Discard the cilantro sprigs. Pull the chicken meat from the bones, then tear or cut the meat into bite-size pieces.
3. Meanwhile, add the corn and tomato to the slow cooker; cover and cook on high until heated through, about 20 minutes. Return the chicken to the slow cooker and add the chopped cilantro; cook on high until heated through, about 10 minutes. Serve each bowl of soup sprinkled with a few sliced scallions and a few tortilla chips, with a lime wedge on the side.
PER SERVING (generous 2 cups soup with ¼ cup chips): 253 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 42 mg Chol, 662 mg Sod, 29 g Carb, 5 g Fib, 23 g Prot, 57 mg Calc.
PointsPlus value: 6.
COOK’S TIP
We recommend using paper towels to help you get a good grip on the raw chicken skin when pulling it off.
Chicken and Ham Cassoulet
Makes 6 Servings
3 garlic cloves, minced
¼ teaspoon salt
1 teaspoon extra-virgin olive oil
6 (¼-pound) skinless bone-in chicken thighs
1 large onion, chopped
2 carrots, chopped
1 (1-ounce) piece cooked ham steak, diced
1 (14½-ounce) can diced tomatoes
½ cup dry white wine
2 (15½-ounce) cans cannellini (white kidney) beans, rinsed and drained
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
3 slices firm white bread, made into crumbs
3 tablespoons finely chopped fresh flat-leaf parsley
1 teaspoon melted butter or extra-virgin olive oil
1. Combine the garlic and salt in a small bowl; rub the mixture onto the chicken thighs.
2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until lightly browned, about 3 minutes on each side.
3. Place the onion and carrots in a 5- or 6-quart slow cooker. Place the browned chicken and ham on top of the vegetables. Pour the tomatoes and wine around the chicken; cover and cook until the chicken and vegetables are fork-tender, 4–5 hours on high or 8–10 hours on low.
4. Stir in the beans and thyme; cover and cook on high until heated through, about 30 minutes.
5. Meanwhile, combine the bread crumbs, parsley, and butter in a small bowl. Spoon the cassoulet into 6 shallow bowls and serve sprinkled with the crumb topping.
PER SERVING (1 chicken thigh, 1 cup vegetables and beans, and 3 tablespoons crumb topping): 355 Cal, 9 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 61 mg Chol, 852 mg Sod, 37 g Carb, 9 g Fib, 28 g Prot, 124 mg Calc.
PointsPlus value: 9.
COOK’S TIP
Foods tend to lose their vibrant colors and some of their fresh flavor when slow-cooked, so here chopped fresh thyme is stirred into the stew 30 minutes before serving to brighten up the color and flavor.
Chicken and Ham Cassoulet
Chicken with Rice and Peas
Makes 4 Servings
1 pound skinless boneless chicken breasts, cut into ¾-inch pieces
1 large onion, finely chopped
2 carrots, finely chopped
2 garlic cloves, minced
1 (14½-ounce) can diced tomatoes
¾ cup reduced-sodium chicken broth
⅔ cup long-grain white rice
½ teaspoon turmeric
¼ teaspoon salt
¼ teaspoon black pepper
⅛ teaspoon cayenne
1 cup frozen green peas, thawed
½ cup finely diced green bell pepper
¼ cup sliced pimiento-stuffed green olives
1. Put the chicken, onion, carrots, garlic, tomatoes, broth, rice, turmeric, salt, black pepper, and cayenne in a 5- or 6-quart slow cooker; cover and cook until the chicken and rice are tender, 4–5 hours on high or 8–10 hours on low.
2. Stir in the peas and bell pepper. Cover and cook on high until heated through, about 20 minutes. Serve sprinkled with the olives.
PER SERVING (1¼ cups stew with 1 tablespoon olives): 361 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 736 mg Sod, 44 g Carb, 5 g Fib, 32 g Prot, 90 mg Calc.
PointsPlus value: 9.
COOK’S TIP
Similar to the popular Spanish dish arroz con pollo, this one-pot dinner is perfect for a slow cooker. Just before serving, toss the rice mixture with a fork to separate the grains. If you like your food spicy, double the amount of cayenne.
Chicken with Rice and Peas
Lemony Chicken and Lentil Soup
Makes 4 Servings
1¼ pounds skinless bone-in chicken thighs
5 cups reduced-sodium chicken broth
1 cup dried lentils, picked over and rinsed
1 onion, chopped
1 green bell pepper, chopped
2 garlic cloves, minced
1 teaspoon ground coriander
1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
1 teaspoon grated lemon zest
1 tablespoon lemon juice
2 tablespoons chopped fresh dill or flat-leaf parsley
1. Put the chicken, broth, lentils, onion, bell pepper, garlic, and coriander in a 5- or 6-quart slow cooker; cover and cook until the chicken and lentils are tender, 4–5 hours on high or 8–10 hours on low.
2. Lift the chicken from the soup and set aside until cool enough to handle. Pull the chicken meat from the bones, then tear or cut the meat into bite-size pieces.
3. Meanwhile, add the spinach, lemon zest, lemon juice, and dill to the slow cooker. Return the chicken to the pot; cover and cook on high until heated through, about 20 minutes.
PER SERVING (2 cups): 386 Cal, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 57 mg Chol, 700 mg Sod, 36 g Carb, 13 g Fib, 40 g Prot, 143 mg Calc.
PointsPlus value: 9.
COOK’S TIP
To quickly thaw the spinach before adding it to the soup, remove the spinach from its package, put it into a microwavable bowl, and microwave on high until thawed, about 3 minutes.
Creamy Garlic, Chicken, and Potato Soup
Makes 6 Servings
1 tablespoon unsalted butter
1 large leek, cleaned and sliced (about 4 cups)
10 garlic cloves, minced
4 cups reduced-sodium chicken broth
4 large Yukon Gold potatoes (about 2 pounds), scrubbed and cut into ½-inch pieces (about 5 cups)
1 bay leaf
½ teaspoon salt
¼ teaspoon black pepper
2 cups shredded cooked chicken breast
2 ounces goat cheese, crumbled
1 tablespoon chopped fresh tarragon, or 1 teaspoon dried
3 tablespoons chopped fresh flat-leaf parsley
1. Melt the butter in a large nonstick saucepan over medium heat. Add the leek and garlic; cook, stirring frequently, until golden, about 10 minutes. Stir in the broth; bring to a boil.
2. Put the potatoes, bay leaf, salt, and pepper in a 5- or 6-quart slow cooker; pour the broth mixture over the potatoes. Cover the slow cooker and cook until the potatoes are fork-tender, 3–4 hours on high or 6–8 hours on low.
3. Discard the bay leaf. Transfer the mixture to a blender or food processor in batches and puree. Return the mixture to the slow cooker. Add the chicken, cheese, and tarragon; cover and cook on high until the chicken is heated through and the cheese melts, about 30 minutes. Serve the soup sprinkled with the parsley.
PER SERVING (1⅓ cups): 290 Cal, 7 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 48 mg Chol, 615 mg Sod, 34 g Carb, 4 g Fib, 22 g Prot, 66 mg Calc.
PointsPlus value: 7.
COOK’S TIP
The combination of potatoes and garlic is a match made in heaven. We’ve combined these two favorites to make a delicious, fragrant soup and then tempered the garlic flavor with the addition of creamy goat cheese.
Meatballs in Cinnamon-Tomato Sauce
Makes 4 Servings
2 teaspoons extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
1 (14½-ounce) can Italian plum tomatoes, broken up
1 (4-inch) cinnamon stick
1 teaspoon dried oregano
¼ teaspoon sugar
¼ teaspoon black pepper
1 pound ground skinless turkey breast
⅓ cup seasoned dry bread crumbs
1 large egg, lightly beaten
½ teaspoon salt
2 cups hot cooked orzo
1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring frequently, until golden, about 7 minutes. Transfer half of the onion mixture to a medium bowl; set aside.
2. Transfer the remaining onion mixture to a 5- or 6-quart slow cooker. Add the tomatoes, cinnamon, oregano, sugar, and pepper; stir well.
3. Add the turkey, bread crumbs, egg, and salt to the onion mixture in the bowl; mix well. Shape into 24 meatballs; place on top of the tomato mixture in the slow cooker. Carefully spoon some of the tomato mixture over the meatballs. Cover the slow cooker and cook until the meatballs are cooked through, 3–4 hours on high or 6–8 hours on low. Discard the cinnamon stick. Serve the meatballs and sauce with the orzo.
PER SERVING (6 meatballs, about ¼ cup sauce, and ½ cup orzo): 335 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 128 mg Chol, 689 mg Sod, 35 g Carb, 3 g Fib, 34 g Prot, 92 mg Calc.
PointsPlus value: 8.
COOK’S TIP
Save 3 PointsPlus value by serving the meatballs and sauce over spaghetti squash instead of the orzo. A 1- to 1½-cup serving of cooked spaghetti squash per serving should be just about the right amount.
Meatballs in Cinnamon-Tomato Sauce
Sausage, Kale, and Shrimp with Black-Eyed Peas
Makes 6 Servings
1 teaspoon extra-virgin olive oil
½ pound Italian turkey sausage, casings removed
1 Vidalia onion, chopped
3 garlic cloves, minced
1 (14½-ounce) can crushed tomatoes
1 tablespoon paprika
¼ teaspoon red pepper flakes
1 pound kale, trimmed and coarsely chopped
2 (15-ounce) cans black-eyed peas, rinsed and drained
1 pound large shrimp, peeled and deveined
½ cup sliced drained roasted red peppers
1 tablespoon chopped fresh oregano, or 1 teaspoon dried
1. Heat the oil in a large nonstick skillet over medium-high heat. Add the sausage, onion, and garlic; cook, breaking up the sausage with a wooden spoon, until browned, about 10 minutes. Add the tomatoes, paprika, and red pepper flakes; bring to a boil, stirring to scrape up the browned bits from the skillet.
2. Put the sausage mixture in a 5- or 6-quart slow cooker. Add the kale and black-eyed peas; mix well. Cover and cook until the kale is tender, 3–4 hours on high or 6–8 hours on low.
3. Add the shrimp, roasted red peppers, and oregano; mix well. Cover and cook on high until the shrimp are just opaque in the center, about 30 minutes.
PER SERVING (generous 1 cup): 272 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 93 mg Chol, 660 mg Sod, 31 g Carb, 9 g Fib, 24 g Prot, 146 mg Calc.
PointsPlus value: 7.
COOK’S TIP
Kale, a member of the cabbage family—and very nutritious—stands up well to long, slow cooking. To prepare kale, trim the stems and remove the tough center ribs, then rinse the leaves well to remove any grit. A dollop of light sour cream makes a tasty topping for this dish (2 tablespoons light sour cream per serving will up the PointsPlus value by 1).
Sausage, Kale, and Shrimp with Black-Eyed Peas