Chicken and Turkey
Main Dishes
One-Pot Easy Chicken
Cinnaminson, NJ
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 6-qt.
6-8 medium-sized potatoes, quartered
1-2 large onions, sliced
3-5 carrots, cubed
1 tsp. garlic salt
¼ tsp. black pepper
5 lbs. chicken, skin removed (quarters or legs and thighs work well)
1 small onion, chopped
¾ tsp. black pepper
2 tsp. whole cloves
2 tsp. garlic salt
1 Tbsp. chopped fresh oregano
1 tsp. dried rosemary
½ cup lemon juice
1. Mix together potatoes, sliced onions, carrots, 1 tsp. garlic salt, and ¼ tsp. black pepper in bottom of slow cooker.
2. Rinse and pat chicken dry. In bowl mix together chopped onions, ¾ tsp. black pepper, cloves, and 2 tsp. garlic salt. Dredge chicken in seasonings. Place in slow cooker over vegetables.
3. In small bowl mix together oregano, rosemary, and lemon juice. Pour over chicken.
4. Cover. Cook on low 6-8 hours, or until vegetables are soft and chicken juices run clear.
—— PER SERVING ——
• 470 calories (200 calories from fat)
• 22g total fat (6g saturated, 0g trans)
• 215mg cholesterol
• 1120mg sodium
• 50g total carbohydrate (7g fiber, 7g sugar)
• 82g protein
• 100%DV vitamin A
• 40%DV vitamin C
• 10%DV calcium
• 30%DV iron
Note:
This is a lifesaver when the grandchildren come for a weekend. I get to play with them, and dinner is timed and ready when we are.
Use your slow cooker to cook a hen, turkey, or roast beef for use in salads or casseroles. The meat can even be frozen when you put it in the slow cooker. Set the cooker on Low, and let the meat cook all night while you sleep.
Julia B. Boyd, Memphis, TN
Chicken and Sun-Dried Tomatoes
Green Bay, WI
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6-qt.
1 Tbsp. olive oil
3 lbs. boneless, skinless chicken breasts, cut in 8 serving pieces
2 garlic cloves, minced
½ cup white wine
1½ cups fat-free, low-sodium chicken stock
1 tsp. dried basil
½ cup chopped, sun-dried tomatoes, cut into slivers
1. Heat oil in skillet. Add several pieces of chicken at a time, but make sure not to crowd the skillet so the chicken can brown evenly.
2. Transfer chicken to slow cooker as it finishes browning.
3. Add garlic, wine, chicken stock, and basil to skillet. Bring to a boil. Scrape up any bits from the bottom of the pan.
4. Pour over chicken. Scatter tomatoes over the top.
5. Cover. Cook on low 4-6 hours.
—— PER SERVING ——
• 320 calories (70 calories from fat)
• 8g total fat (2g saturated, 0g trans)
• 145mg cholesterol
• 230mg sodium
• 2g total carbohydrate (0.5g fiber, 1g sugar)
• 54g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 15%DV iron
Greek Chicken
Monrovia, MD
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 5-10 hours
Ideal slow-cooker size: 6-qt.
6 medium-sized potatoes, quartered
3 lbs. chicken pieces, skin removed
2 large onions, quartered
1 whole bulb garlic, minced
½ cup water
3 tsp. dried oregano
1 tsp. salt
½ tsp. black pepper
1 Tbsp. olive oil
1. Place potatoes in bottom of slow cooker. Add chicken, onions, and garlic.
2. In small bowl mix water with oregano, salt, and pepper.
3. Pour over chicken and potatoes. Top with oil.
4. Cover. Cook on high 5-6 hours or on low 9-10 hours.
—— PER SERVING ——
• 430 calories (70 calories from fat)
• 8g total fat (2g saturated, 0g trans)
• 145mg cholesterol
• 430mg sodium
• 31g total carbohydrate (4g fiber, 3g sugar)
• 56g protein
• 0%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 20%DV iron
Twenty-Clove Chicken
Factoryville, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4-qt.
¼ cup dry white wine
2 Tbsp. chopped dried parsley
2 tsp. dried basil leaves
1 tsp. dried oregano
pinch of crushed red pepper flakes
20 cloves of garlic (about 2 bulbs)
4 celery ribs, chopped
6 boneless, skinless chicken breast halves
1 lemon, juice and zest
fresh herbs, optional
1. Combine wine, dried parsley, dried basil, dried oregano, and dried red pepper flakes in large bowl.
2. Add garlic cloves and celery. Mix well.
3. Transfer garlic and celery to slow cooker with slotted spoon.
4. Add chicken to herb mixture one piece at a time. Coat well. Place chicken on top of vegetables in slow cooker.
5. Sprinkle lemon juice and zest over chicken. Add any remaining herb mixture.
6. Cover. Cook on low 5-6 hours or until chicken is no longer pink in center.
7. Garnish with fresh herbs if desired.
—— PER SERVING ——
• 170 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 90mg sodium
• 7g total carbohydrate (2g fiber, 1g sugar)
• 28g protein
• 4%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 10%DV iron
Tip:
For browned chicken, sauté uncooked breasts in large skillet in 1 Tbsp. olive oil over medium heat. Cook for 5 minutes on each side, or until golden brown. Then proceed with steps above.
Lemon Chicken
West Islip, NY
Kalona, IA
Glen Lyon, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 3½-4½ hours
Ideal slow-cooker size: 5-qt.
6 boneless, skinless chicken breast halves
1 tsp. dried oregano
½ tsp. seasoned salt
¼ tsp. black pepper
¼ cup water
3 Tbsp. lemon juice
2 garlic cloves, minced
2 tsp. chicken bouillon granules
2 tsp. fresh parsley, minced
1. Pat chicken dry with paper towels.
2. Combine oregano, seasoned salt, and pepper. Rub over chicken.
3. Brown chicken in a nonstick skillet over medium heat.
4. Place chicken in slow cooker.
5. Combine water, lemon juice, garlic, and bouillon in skillet. Bring to a boil, stirring to loosen browned bits. Pour over chicken.
6. Cover. Cook on low 3-4 hours.
7. Baste chicken. Add parsley.
8. Remove lid and cook 15-30 minutes longer, allowing juices to thicken slightly.
9. Serve chicken and juices over rice.
—— PER SERVING ——
• 150 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 320mg sodium
• 1g total carbohydrate (0g fiber, 0g sugar)
• 27g protein
• 2%DV vitamin A
• 4%DV vitamin C
• 2%DV calcium
• 6%DV iron
Tip:
If you want to make sure the chicken absorbs the flavors of the sauce as fully as possible, cut it into 1-inch cubes just before placing in slow cooker.
Dill-Lemon Chicken
Goshen,IN
Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 4-qt.
1 cup fat-free sour cream
1 Tbsp. fresh dill, minced
1 tsp. lemon pepper seasoning
1 tsp. lemon zest
4 boneless, skinless chicken breast halves
1. Combine sour cream, dill, lemon pepper, and lemon zest in a small bowl. Spoon one-fourth of the sour cream-lemon-dill mixture into bottom of slow cooker.
2. Arrange chicken breasts on top in a single layer.
3. Pour remaining sauce over chicken. Spread evenly.
4. Cover. Cook on low 3-4 hours or until juices run clear.
—— PER SERVING ——
• 200 calories (35 calories from fat)
• 4g total fat (1.5g saturated, 0g trans)
• 80mg cholesterol
• 230mg sodium
• 10g total carbohydrate (0g fiber, 5g sugar)
• 30g protein
• 8%DV vitamin A
• 0%DV vitamin C
• 10%DV calcium
• 6%DV iron
When using fresh herbs you may want to experiment with the amounts to use, because the strength is enhanced in the slow cooker, rather than becoming weaker.
Annabelle Unternahrer, Shipshewana, IN
Carlsbad, NM
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
3 lbs. chicken pieces
1 cup flour
1 tsp. salt
½ tsp. coarse black pepper
¼ tsp. garlic powder
1 tsp. Montreal chicken seasoning
1 Tbsp. parsley flakes
2 Tbsp. canola oil
1 cup water
1. Remove skin from chicken. Rinse. Pat dry.
2. Combine remaining ingredients, except oil and water, in good-sized bowl.
3. Toss chicken pieces with seasoned flour mixture.
4. Brown chicken lightly in skillet in oil.
5. Place in slow cooker. Pour water around the outside wall of the cooker.
6. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 350 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 145mg cholesterol
• 450mg sodium
• 12g total carbohydrate (0g fiber, 0g sugar)
• 54g protein
• 2%DV vitamin A
• 2%DV vitamin C
• 4%DV calcium
• 15%DV iron
Slow-Cooker Barbecued Chicken
East Earl, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 3- or 4-qt.
1 lb. frying chicken, cut up and skin removed (organic or free-range, if possible)
10¾-oz. can condensed tomato soup
¾ cup onion, chopped
¼ cup vinegar
3 Tbsp. brown sugar
1 Tbsp. Worcestershire sauce
½ tsp. salt
¼ tsp. dried basil
1. Place chicken in slow cooker.
2. Combine all remaining ingredients and pour over chicken, making sure that the sauce glazes all the pieces.
3. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 170 calories (40 calories from fat)
• 4.5 total fat (1g saturated, 0g trans)
• 45mg cholesterol
• 550mg sodium
• 16g total carbohy-drate (0.5g fiber, 11g sugar)
• 17g protein
• 6%DV vitamin A
• 20%DV vitamin C
• 2%DV calcium
• 10%DV iron
Barbecued Chicken Breasts
Rye, CO
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 4-qt.
8 boneless, skinless chicken breast halves
8-oz. can low-sodium tomato sauce
8-oz. can water (use the tomato sauce can you’ve just emptied)
2 Tbsp. brown sugar
2 Tbsp. prepared mustard
2 Tbsp. Worcestershire sauce
¼ cup cider vinegar
½ tsp. salt
¼ tsp. black pepper
dash of garlic powder
dash of dried oregano
3 Tbsp. onion, chopped
1. Place chicken in slow cooker sprayed with nonfat cooking spray. Overlap chicken as little as possible.
2. Combine remaining ingredients. Pour over chicken.
3. Cover. Cook on low 6-8 hours or on high 3-4 hours.
4. To thicken the sauce a bit, remove the lid during the last hour of cooking.
—— PER SERVING ——
• 170 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 470mg sodium
• 7g total carbohydrate (0.5g fiber, 5g sugar)
• 27g protein
• 2%DV vitamin A
• 4%DV vitamin C
• 2%DV calcium
• 8%DV iron
Holland, OH
Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 3-6 hours
Ideal slow-cooker size: 3- or 4-qt.
4 boneless, skinless chicken breast halves (4 ozs. each)
1½ tsp. balsamic vinegar
1 tsp. minced garlic
1 Tbsp. grated lemon rind
¼ tsp. salt
⅛ tsp. black pepper
½ cup dry white wine, or reduced-sodium chicken broth
1 tsp. finely chopped fresh, or ½ tsp. dried, crumbled rosemary leaves
½ cup fresh tomato, diced
1. Place chicken breasts in slow cooker.
2. Mix together vinegar, garlic, lemon rind, salt, pepper, and wine. Pour over chicken.
3. Cover. Cook on low 6 hours or on high 3 hours.
4. One-half hour before the end of the cooking time, stir in rosemary and fresh tomato.
—— PER SERVING ——
• 170 calories (30 calories from fat)
• 3 total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 210mg sodium
• 3g total carbohydrate (0.5g fiber, 1g sugar)
• 27g protein
• 4%DV vitamin A
• 8%DV vitamin C
• 2%DV calcium
• 6%DV iron
Southwestern Chicken
Green Bay, WI
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 6-qt.
2 15¼-oz. cans corn, drained
15-oz. can black beans, rinsed and drained
16-oz. jar chunky salsa, divided
6 boneless, skinless chicken breast halves
1 cup low-fat shredded cheddar cheese
1. Combine corn, black beans, and ½ cup salsa in slow cooker.
2. Top with chicken. Pour remaining salsa over chicken.
3. Cover. Cook on high 3-4 hours or low 7-8 hours.
4. Sprinkle with cheese. Cover and cook 5 minutes more for cheese to melt.
—— PER SERVING ——
• 370 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 75mg cholesterol
• 1210mg sodium
• 43g total carbohydrate (7g fiber, 7g sugar)
• 39g protein
• 6%DV vitamin A
• 10%DV vitamin C
• 15%DV calcium
• 20%DV iron
Tip:
This dish goes well with rice.
Slow-Cooker Tex-Mex Chicken
Parkesburg, PA
Makes 6 servings
Prep. Time: 15-20 minutes
Cooking Time: 2-6 hours
Ideal slow-cooker size: 3½-qt.
1 lb. boneless skinless chicken breasts, cut into ¾"-wide strips
2 Tbsp. dry taco seasoning mix
2 Tbsp. flour
1 green pepper, cut into strips
1 red pepper, cut into strips
1 cup frozen corn
1½ cups chunky salsa
1 cup nonfat Mexican-style cheese, shredded
1. Toss chicken with seasoning and flour in slow cooker.
2. Gently stir in vegetables and salsa.
3. Cook on low 4-6 hours, or on high 2-3 hours, until chicken and vegetables are cooked through but are not dry or mushy.
4. Stir before serving.
5. Serve topped with cheese.
—— PER SERVING ——
• 170 calories (20 calories from fat)
• 2g total fat (0.5g saturated, 0g trans)
• 45mg cholesterol
• 860mg sodium
• 15g total carbohydrate (3g fiber, 5g sugar)
• 22g protein
• 25%DV vitamin A
• 70%DV vitamin C
• 30%DV calcium
• 6%DV iron
Wausau, WI
Makes 4 servings
Prep. Time: 10 minutes
Cooking Time 4-6 hours
Ideal slow-cooker size: 3-qt.
1 yellow onion, thinly sliced
14-oz. jar marinated artichoke hearts, drained
14-oz. can low-sodium peeled tomatoes
6 Tbsp. red wine vinegar
1 tsp. minced garlic
½ tsp. salt
½ tsp. black pepper
4 boneless, skinless chicken breast halves
1. Combine all ingredients except chicken in slow cooker.
2. Place chicken in cooker, pushing down into vegetables and sauce until it’s as covered as possible.
3. Cover. Cook on low 4-6 hours.
4. Serve over rice.
—— PER SERVING ——
• 270 calories (80 calories from fat)
• 8g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 900mg sodium
• 18g total carbohydrate (4g fiber, 4g sugar)
• 31g protein
• 4%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 6%DV iron
Chicken and Apples
Batavia, NY
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 7-8 hours
Ideal slow-cooker size: 5- or 6-qt.
6-oz. can frozen orange concentrate, thawed
½ tsp dried marjoram leaves
dash ground nutmeg
dash garlic powder
1 onion, chopped
6 skinless, boneless chicken breast halves
3 Granny Smith apples, cored and sliced
¼ cup water
2 Tbsp. cornstarch
1. In a small bowl, combine orange juice concentrate, marjoram, nutmeg, and garlic powder.
2. Place onions in bottom of slow cooker.
3. Dip each chicken breast into the orange mixture to coat. Then place in slow cooker over onions.
4. Pour any remaining orange juice concentrate mixture over the chicken.
5. Cover. Cook on low 6-7 hours.
6. Add apples and cook on low 1 hour longer.
7. Remove chicken, apples, and onions to a serving platter.
8. Pour the sauce that remains into a medium saucepan.
9. Mix together water and cornstarch. Stir into the juices.
10. Cook over medium heat, stirring constantly until the sauce is thick and bubbly.
11. Serve the sauce over the chicken.
—— PER SERVING ——
• 240 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 65mg sodium
• 24g total carbohydrate (2g fiber, 19g sugar)
• 28g protein
• 2%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 6%DV iron
Tip:
You can also thicken the sauce by adding cornstarch and water mixture to the sauce in the slow cooker. Cook on high 10-15 minutes until thickened.
Cran-Apple Chicken
Green Bay, WI
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
6 boneless, skinless chicken breast halves
1 cup fresh or frozen cranberries
1 green apple, peeled, cored, and sliced
1 Tbsp. brown sugar
1 cup unsweetened apple juice or cider
1. Place chicken in slow cooker.
2. Sprinkle with cranberries and apples.
3. Mix brown sugar and apple juice. Pour over chicken and fruit.
4. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 190 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 65mg sodium
• 13g total carbohydrate (2g fiber, 11g sugar)
• 27g protein
• 0%DV vitamin A
• 20%DV vitamin C
• 2%DV calcium
• 6%DV iron
Sweet ’n’ Sour Chicken Over Rice
Harrisonburg, VA
Makes 6 servings
Prep. Time: 10-15 minutes
Cooking Time: 6½-7½ hours
Ideal slow-cooker size: 5 qt.
1 lb. baby carrots
1 medium onion, cut into wedges
6 boneless, skinless chicken breast halves
20-oz. can unsweetened pineapple chunks
⅓ cup brown sugar
1 Tbsp. low-sodium soy sauce
2 tsp. chicken bouillon granules
½ tsp. salt
½ tsp. ground ginger
¼ tsp. garlic powder
3 Tbsp. cornstarch
¼ cup water
3 cups cooked long-grain enriched rice
1. Layer carrots and onion in slow cooker. Top with chicken.
2. Drain pineapple, reserving juice. Place pineapple chunks over chicken.
3. Mix together pineapple juice, brown sugar, soy sauce, chicken bouillon, salt, ginger, and garlic. Pour over top.
4. Cook on low 6-7 hours.
5. Combine cornstarch and water. Gradually stir into slow cooker.
6. Cook 30 minutes longer or until sauce is thickened.
7. Serve over rice.
—— PER SERVING ——
• 330 calories (20 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 35mg cholesterol
• 760mg sodium
• 59g total carbohydrate (3g fiber, 29g sugar)
• 17g protein
• 200%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 15%DV iron
Hawaiian Chicken
Apple Creek, OH
Makes 6-8 servings
Prep. Time: 30 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 3- to 5-qt.
3 lbs. boneless, skinless chicken breast halves
16-oz. can pineapple slices, drained
15-oz. can mandarin oranges, drained
2 Tbsp. cornstarch
3 Tbsp. brown sugar, packed
2 Tbsp. lemon juice
¼ tsp. salt
¼ tsp. ground ginger
1. Arrange chicken in slow cooker.
2. Mix remaining ingredients together in a medium bowl.
3. Spoon over chicken evenly.
4. Cover. Cook on low 6-8 hours or on high 3 hours, or until meat is tender but not dry.
—— PER SERVING ——
• 240 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 95mg cholesterol
• 160mg sodium
• 14g total carbohydrate (1g fiber, 11g sugar)
• 35g protein
• 10%DV vitamin A
• 25%DV vitamin C
• 2%DV calcium
• 8%DV iron
Sweet ’n’ Sour Chicken Over Potatoes
Memphis, TN
Makes 8 servings
Prep. Time: 20-30 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
3 medium-sized potatoes, peeled and sliced thin
4 whole chicken breasts, skinned and halved
1 cup orange juice
2 Tbsp. brown sugar
1 tsp. dried basil
¼ tsp. nutmeg
2 Tbsp. cider vinegar
dried parsley flakes
17-oz. can pineapple chunks in water, drained
chopped fresh parsley
1. Place sliced potatoes in slow cooker. Arrange chicken breasts over potatoes.
2. Combine orange juice, brown sugar, basil, nutmeg, and vinegar. Pour over chicken.
3. Sprinkle dried parsley flakes over chicken.
4. Cover and cook on low 4-6 hours.
5. Remove chicken breasts and potatoes from sauce and arrange on a warm platter.
6. Add pineapple chunks to sauce remaining in slow cooker. Cook on high until they are at serving temperature.
7. Pour sauce over chicken and potatoes. Garnish with chopped parsley.
—— PER SERVING ——
• 180 calories (15 calories from fat)
• 1.5 total fat (0g saturated, 0g trans)
• 35mg cholesterol
• 40mg sodium
• 25g total carbohydrate (3g fiber, 10g sugar)
• 15g protein
• 8%DV vitamin A
• 30%DV vitamin C
• 2%DV calcium
• 8%DV iron
Orange Chicken Leg Quarters
Bailey, CO
Makes 8 servings
Prep. Time: 25-30 minutes
Cooking Time: 5¼-6¼
Ideal slow-cooker size: 5- to 6-qt.
4 chicken drumsticks, skin removed
4 chicken thighs, skin removed
1 cup strips of green and red bell peppers
½ cup fat-free, low-sodium chicken broth
½ cup prepared orange juice
½ cup ketchup
2 Tbsp. soy sauce
1 Tbsp. light molasses
1 Tbsp. prepared mustard
½ tsp. garlic salt
11-oz. can mandarin oranges
2 tsp. cornstarch
1 cup frozen peas
2 green onions, sliced
1. Place chicken in slow cooker. Top with pepper strips.
2. Combine broth, juice, ketchup, soy sauce, molasses, mustard, and garlic salt. Pour over chicken.
3. Cover. Cook on low 5-6 hours.
4. Remove chicken and vegetables from slow cooker. Keep warm.
5. Measure out 1 cup of cooking sauce. Put in saucepan and bring to boil.
6. Drain oranges, reserving 1 Tbsp. juice. Stir cornstarch into reserved juice. Add to boiling sauce in pan.
7. Add peas to sauce and cook, stirring continually 2-3 minutes, until sauce thickens and peas are warm. Stir in oranges.
8. Arrange chicken pieces on platter of cooked white rice, fried cellophane noodles, or lo mein noodles. Pour orange sauce over chicken and rice or noodles. Top with sliced green onions.
—— PER SERVING ——
• 170 calories (40 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 45mg cholesterol
• 520mg sodium
• 18g total carbohydrate (2g fiber, 11g sugar)
• 16g protein
• 10%DV vitamin A
• 30%DV vitamin C
• 4%DV calcium
• 10%DV iron
Rye, CO
Makes 6 servings
Prep. Time: 15-20 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 6-qt.
1 envelope liquid Butter Bud mix
6 boneless, skinless chicken breast halves
6 fat-free mozzarella cheese slices
10¾-oz. can cream of mushroom soup
¼ cup water
6-oz. package stuffing mix
1. Prepare liquid Butter Bud mix according to package directions.
2. Place chicken breasts in slow cooker sprayed with nonfat cooking spray.
3. Top each breast with a slice of cheese.
4. Combine soup and water. Pour over chicken.
5. Toss the stuffing mix, its seasoning packet, and prepared Butter Buds together. Sprinkle over chicken breasts.
6. Cover. Cook on low 6-8 hours or on high 3-4 hours.
—— PER SERVING ——
• 350 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 80mg cholesterol
• 1310mg sodium
• 30g total carbohydrate (1g fiber, 3g sugar)
• 39g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 45%DV calcium
• 10%DV iron
Tip:
For additional seasoning, add 1 tsp. dried sage to Step 5.
Spicy Italian Chicken
Arlington, KS
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4¼-5¼ hours
Ideal slow-cooker size: 5-qt.
1 medium-sized onion, chopped
½ cup fat-free Italian dressing
½ cup water
¼ tsp. salt
½ tsp. garlic powder
1 tsp. chili powder
½ tsp. paprika
¼ tsp. black pepper
6 boneless, skinless chicken breast halves
2 Tbsp. cornstarch
2 Tbsp. cold water
1. Spray the inside of the slow cooker with nonfat cooking spray. Combine all ingredients except chicken, cornstarch, and 2 Tbsp. cold water in slow cooker.
2. Add chicken. Turn to coat.
3. Cover. Cook on low 4-5 hours.
4. Remove chicken and keep warm.
5. In a saucepan, combine cornstarch and cold water.
6. Add cooking juices gradually. Stir and bring to a boil until thickened.
7. Place chicken over noodles or rice. Top with sauce.
—— PER SERVING ——
• 180 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 550mg sodium
• 7g total carbohydrate (0.5g fiber, 3g sugar)
• 27g protein
• 2%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 6%DV iron
Tip:
The flavor of the chicken improves if you marinate it in the Italian dressing for a few hours before cooking.
Super Easy Chicken
Sparks, NV
Makes 4 servings
Prep. Time: 5 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4-qt.
4 boneless, skinless chicken breast halves
1 pkg. dry Italian dressing mix
1 cup warm water or chicken stock
1. Place chicken in slow cooker. Sprinkle with dressing mix. Pour water around chicken.
2. Cover. Cook on low 5-6 hours, or until juices run clear.
—— PER SERVING ——
• 160 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 650mg sodium
• 6g total carbohydrate (0g fiber, 4g sugar)
• 27g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 6%DV iron
Abingdon, MD
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 4-qt.
8 boneless, skinless chicken breast halves
black pepper to taste
1 tsp. garlic powder
16-oz. bottle fat-free Italian salad dressing, divided
2 15-oz. cans whole potatoes, drained
1 lb. frozen Italian veggies, or green beans
8-oz. can water chestnuts, optional
1. Sprinkle chicken with pepper and garlic powder.
2. Put chicken in bottom of slow cooker. Pour half of salad dressing over meat, making sure that all pieces are glazed.
3. Add potatoes, vegetables, and water chestnuts. Pour remaining salad dressing over, again making sure that the vegetables are all lightly coated.
4. Cover. Cook on high 4 hours or on low 7-8 hours.
—— PER SERVING ——
• 200 calories (35 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 480mg sodium
• 12g total carbohydrate (3g fiber, 2g sugar)
• 29g protein
• 50%DV vitamin A
• 4%DV vitamin C
• 4%DV calcium
• 10%DV iron
Chicken Italiano
Scranton, PA
Makes 6 servings
Prep. Time: 15-20 minutes
Cooking Time: 3½-6 hours
Ideal slow-cooker size: 4-qt.
2 large whole boneless, skinless chicken breasts, each cut in 3 pieces
¾ tsp. salt
¼ tsp. black pepper
½ tsp. dried oregano
½ tsp. dried basil
2 bay leaves
26-oz. jar low-sodium meatless spaghetti sauce
1. Place chicken in bottom of slow cooker.
2. Sprinkle seasonings over chicken.
3. Pour sauce over seasoned meat, stirring to be sure chicken is completely covered.
4. Cover. Cook on low 6 hours or on high 3½-4 hours.
5. Serve over pasta.
—— PER SERVING ——
• 120 calories (30 calories from fat)
• 3.5g total fat (0g saturated, 0g trans)
• 25mg cholesterol
• 820mg sodium
• 10g total carbohydrate (2g fiber, 5g sugar)
• 11g protein
• 10%DV vitamin A
• 6%DV vitamin C
• 4%DV calcium
• 6%DV iron
Variation:
You may substitute 2 1-lb. cans of diced tomatoes, undrained, for the spaghetti sauce. Or use 2 cups diced fresh tomatoes and 1-lb. can crushed tomatoes for the spaghetti sauce.
Slow-Cooked Italian Chicken
Memphis, TN
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 6½-8½ hours
Ideal slow-cooker size: 5 qt.
3 lbs. boneless, skinless chicken breast pieces
1 pkg. dry Italian dressing mix
10¾-oz. can 98% fat-free cream of mushroom soup
4-oz. can mushrooms, drained
8 ozs. fat-free sour cream or fat-free plain yogurt
1. Place chicken in slow cooker.
2. Mix together Italian dressing mix, soup, and mushrooms. Stir into chicken.
3. Cook on low 6-8 hours.
4. With a slotted spoon, lift chicken out of cooker. Place in a covered dish and keep warm. Combine cooking juices with sour cream or yogurt in slow cooker. Cover and heat until warmed through, about 15 minutes.
5. When ready to serve, place chicken on bed of rice or noodles and pour sauce over top.
—— PER SERVING ——
• 340 calories (70 calories from fat)
• 7 total fat (2.5g saturated, 0g trans)
• 150mg cholesterol
• 750mg sodium
• 11g total carbohydrate (0g fiber, 4g sugar)
• 55g protein
• 4%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 10%DV iron
Angola, IN
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 4-qt.
6 chicken breast halves
2 14½-oz. cans diced tomatoes, undrained
1 small can jalapeños, sliced and drained, optional
¼ cup reduced-fat, creamy peanut butter
2 Tbsp. fresh cilantro, chopped, optional
1. Remove skin from chicken, but leave bone in.
2. Mix all ingredients, except chicken in medium-sized bowl.
3. Pour one-third of sauce in bottom of slow cooker sprayed with nonfat cooking spray. Place chicken on top.
4. Pour remaining sauce over chicken.
5. Cover. Cook on high 3-4 hours or on low 6-8 hours.
6. Remove from slow cooker gently. Chicken will be very tender and will fall off the bones.
—— PER SERVING ——
• 230 calories (60 calories from fat)
• 7g total fat (1.5g saturated, 0g trans)
• 75mg cholesterol
• 650mg sodium
• 11g total carbohydrate (4g fiber, 5g sugar)
• 31g protein
• 8%DV vitamin A
• 10%DV vitamin C
• 10%DV calcium
• 8%DV iron
Parmesan Chicken
Joplin, MO
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-4½ hours
Ideal slow-cooker size: 4- or 5-qt.
8 boneless, skinless chicken breast halves (about 2 lbs.)
½ cup water
1 cup fat-free mayonnaise
½ cup grated fat-free Parmesan cheese
2 tsp. dried oregano
¼ tsp. black pepper
¼ tsp. paprika
1. Place chicken and water in slow cooker.
2. Cover. Cook on high 2 hours.
3. Mix remaining ingredients. Spread over chicken.
4. Cover. Cook on high 2-2½ hours.
—— PER SERVING ——
• 180 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 400mg sodium
• 4g total carbohydrate (0.5g fiber, 2g sugar)
• 28g protein
• 2%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 6%DV iron
Baked Chicken Breasts
Salina, KS
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-10 hours
Ideal slow-cooker size: 4- or 5-qt.
3 whole chicken breasts, skin removed and halved
10¾-oz. can low-sodium condensed cream of chicken soup
½ cup cooking sherry
4-oz. can sliced mushrooms, drained
1 tsp. Worcestershire sauce
1 tsp. dried tarragon leaves or dried rosemary
¼ tsp. garlic powder
1. Rinse chicken breasts and pat dry. Place in slow cooker.
2. Combine remaining ingredients and pour over chicken breasts, making sure that all pieces are glazed with the sauce.
3. Cover and cook on low 8-10 hours or on high 4-5 hours.
4. Serve over mashed potatoes or noodles.
—— PER SERVING ——
• 340 calories (70 calories from fat)
• 7 total fat (2.5g saturated, 0g trans)
• 150mg cholesterol
• 750mg sodium
• 11g total carbohydrate (0g fiber, 4g sugar)
• 55g protein
• 4%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 10%DV iron
Stevensville, MD
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
8 boneless, skinless chicken breast halves
1 cup onion, chopped
½ cup celery, chopped
2 chicken bouillon cubes
2 cups water
2 cups steamed rice
¼ cup fresh parsley
1. Combine all ingredients except rice and fresh parsley in slow cooker.
2. Cover. Cook on low 6-8 hours.
3. Add steamed rice and parsley, stir, and cook for 10 more minutes.
—— PER SERVING ——
• 30 calories (15 calories from fat)
• 2g total fat (0g saturated, 0g trans)
• 35mg cholesterol
• 340mg sodium
• 14g total carbohydrate (0.5g fiber, 2g sugar)
• 15g protein
• 2%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 6%DV iron
Variation:
You can substitute brown rice or pasta in place of the steamed rice.
Chicken Delicious
Quinter, KS
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow-cooker size: 6-qt.
12 boneless, skinless chicken breast halves
¼ cup lemon juice
1 tsp. salt
½ tsp. black pepper
¼ tsp. celery salt
¼ tsp. paprika
10¾-oz. can fat-free, low-sodium cream of mushroom soup
10¾-oz. can fat-free, low-sodium cream of celery soup
⅓ cup dry sherry, or white wine
grated fat-free, low-sodium Parmesan cheese
1. Mix together lemon juice, salt, black pepper, celery salt, and paprika in medium-sized bowl. Stir in mushroom and celery soups and sherry or wine.
2. Dip each chicken breast half in seasoned soup mixture, then place chicken pieces in slow cooker.
3. When all chicken is in cooker, pour remaining soup mixture over chicken. Sprinkle with cheese.
4. Cover. Cook on low 8-10 hours.
5. Serve with rice.
—— PER SERVING ——
• 160 calories (35 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 470mg sodium
• 2g total carbohydrate (0g fiber, 0g sugar)
• 27g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 6%DV iron
Creamy Slow-Cooker Chicken
Williamsburg, MA
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 6¼-8¼ hours
Ideal slow-cooker size: 4-qt.
6 boneless, skinless chicken breast halves
10¾-oz. can fat-free, low-sodium cream of mushroom soup
1 pkg. low-sodium dry mushroom soup mix
¼-½ cup fat-free sour cream
4-oz. can mushrooms, drained
1. Stir together mushroom soup and dry soup mix. Dip each chicken breast half in mixture and then place in slow cooker.
2. Pour remaining soup mix over chicken pieces.
3. Cover. Cook on low 6-8 hours.
4. Just before serving, stir in sour cream and mushrooms. Cover. Turn cooker to high and heat for 10 minutes.
—— PER SERVING ——
• 200 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 75mg cholesterol
• 620mg sodium
• 8g total carbohydrate (0g fiber, 1g sugar)
• 28g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 6%DV iron
Tip:
Leftover sauce makes a flavorful topping for grilled hamburgers.
Mandarin Orange Chicken
Lady Lake, FL
Makes 4 servings
Prep. Time: 10 minutes
Cooking Time: 4¼-5¼ hours
Ideal slow-cooker size: 3- or 4-qt.
4 boneless, skinless chicken breast halves
1 medium-sized onion, thinly sliced
¼ cup orange juice concentrate
1 tsp. poultry seasoning
½ tsp. salt
11-oz. can mandarin oranges, drained, with 3 Tbsp. juice reserved
2 Tbsp. flour
1. Place chicken in slow cooker.
2. Combine onion, orange juice concentrate, poultry seasoning, and salt. Pour over chicken.
3. Cover. Cook on low 4-5 hours.
4. Remove chicken and keep warm. Reserve cooking juices.
5. In a saucepan, combine 3 Tbsp. reserved mandarin orange juice and flour. Stir until smooth.
6. Stir in cooking juices. Bring to a boil. Stir and cook for 2 minutes to thicken.
7. Stir in mandarin oranges. Pour over chicken.
8. Serve with rice or pasta.
—— PER SERVING ——
• 240 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 360mg sodium
• 25g total carbohydrate (1g fiber, 20g sugar)
• 28g protein
• 10%DV vitamin A
• 30%DV vitamin C
• 4%DV calcium
• 10%DV iron
Creamy Comforting Chicken and Rice
West Middletown, PA
Makes 12 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 4-qt.
10¾-oz. can low-sodium, low-fat cream of chicken soup
10¾-oz. can low-sodium, low-fat cream of celery soup
10¾-oz. can low-sodium, low-fat cream of mushroom
3 soup cans fat-free milk (use the soup cans you’ve just emptied of soup)
1½ cups long-grain uncooked rice
3 lbs. boneless, skinless chicken breasts, trimmed of fat, uncooked, and cut into cubes
1 envelope dry onion-soup mix
1. Whisk soups and milk together in slow cooker until smooth.
2. Mix uncooked rice into liquid.
3. Arrange chicken pieces over rice, pushing chicken down into liquid.
4. Sprinkle with dry onion soup mix.
5. Cover. Cook 4 hours on low. Check to see if rice and chicken are cooked. If not, cover and continue cooking another hour. Then check again. Cover and cook up to another hour if needed.
—— PER SERVING ——
• 290 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 65mg cholesterol
• 570mg sodium
• 31g total carbohydrate (1g fiber, 5g sugar)
• 28g protein
• 6%DV vitamin A
• 0%DV vitamin C
• 15%DV calcium
• 10%DV iron
Delavan, WI
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 2½-6 hours
Ideal slow-cooker size: 5- or 6-qt.
11½-oz. can apricot nectar
2 Tbsp. Dijon mustard
1 clove garlic, minced
¼ tsp. fresh ginger, grated
¼ tsp. cayenne pepper
¼ tsp. ground allspice
¼ tsp. turmeric
¼ tsp. ground cardamom
6 boneless, skinless chicken breast halves
4 cups prepared couscous or wild rice (blended is good, too)
1. Combine all ingredients except chicken and couscous in slow cooker.
2. Add chicken, turning pieces to make sure all sides are covered in sauce.
3. Cover. Cook on low 5-6 hours or on high 2½-3 hours.
4. Remove chicken and arrange over warm couscous or rice. Pour the sauce over the chicken and serve.
—— PER SERVING ——
• 300 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 200mg sodium
• 33g total carbohydrate (2g fiber, 8g sugar)
• 31g protein
• 15%DV vitamin A
• 2%DV vitamin C
• 4%DV calcium
• 10%DV iron
Golden Chicken and Noodles
Grove City, PA
Makes 8-10 servings
Prep. Time: 25 minutes
Cooking Time: 6-7 hours
Ideal slow-cooker size: 5-qt.
2 10¾-oz. cans 98% fat-free cream of chicken soup
½ cup water
¼ cup lemon juice
1 Tbsp. Dijon mustard
1½ tsp. garlic powder
¼-½ tsp. black pepper, according to your taste preference
6 large carrots, sliced
8 boneless chicken breast halves
8 cups hot, cooked egg noodles
parsley, if desired
1. Combine cream of chicken soup, water, lemon juice, mustard, garlic powder, pepper, and carrots in slow cooker.
2. Cut the chicken breast halves into quarters or smaller chunks. Stir into mixture in cooker.
3. Cover. Cook on low 6-7 hours.
4. Serve over egg noodles.
—— PER SERVING ——
• 450 calories (90 calories from fat)
• 10g total fat (2.5g saturated, 0g trans)
• 130mg cholesterol
• 740mg sodium
• 51g total carbohydrate (3g fiber, 5g sugar)
• 37g protein
• 200%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 25%DV iron
Tip:
If you prefer a thicker sauce, and if you are willing to add a few more calories and carbs to your meal, remove the cooked chicken from the slow cooker after Step 3. Keep warm. Remove ½ cup cooking juices from cooker and allow to cool for a few minutes. Stir 2-3 Tbsp. flour or cornstarch into juices until smooth. Then stir back into juices in cooker. Cover and cook another 15 minutes, until juices are thickened. Stir in chicken and serve.
Rapid City, SD
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5- or 6-qt.
6 boneless, skinless chicken breast halves
½ cup light soy sauce
½ cup honey
2 Tbsp. sesame seeds, optional
1. Mix together soy sauce, honey, and sesame seeds, if desired.
2. Place chicken in slow cooker, spooning 2 Tbsp. of soy-honey-seeds mixture over each breast. Pour any remaining sauce over top after all chicken is in the cooker.
3. Cook on low 4-6 hours, or until meat juices run clear.
—— PER SERVING ——
• 170 calories (15 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 35mg cholesterol
• 740mg sodium
• 25g total carbohydrate (0g fiber, 22g sugar)
• 15g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 6%DV iron
Low-Fat Glazed Chicken
Ronks, PA
Batavia, NY
Makes 6 servings
Prep. Time: 15-20 minutes
Cooking Time: 3¼-6¼ hours
Ideal slow-cooker size: 4 qt.
6-oz. can frozen concentrated orange juice, thawed
½ tsp. dried marjoram
¼ tsp. nutmeg
¼ tsp. garlic powder
6 skinless chicken breast halves
¼ cup water
2 Tbsp. cornstarch
1. Mix orange juice concentrate with marjoram, nutmeg, and garlic powder.
2. Dip chicken breasts in sauce. Place in slow cooker.
3. Pour remaining orange juice mixture over chicken.
4. Cover and cook on low 6 hours or on high 3-4 hours.
5. Remove chicken from slow cooker and keep warm on a platter.
6. Pour remaining liquid in a saucepan.
7. Mix the cornstarch in water and pour into saucepan. Cook until thickened, stirring continually.
8. Pour sauce over the chicken and serve with rice or noodles.
—— PER SERVING ——
• 130 calories (15 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 35mg cholesterol
• 35mg sodium
• 13g total carbohydrate (0g fiber, 11g sugar)
• 14g protein
• 2%DV vitamin A
• 30%DV vitamin C
• 2%DV calcium
• 4%DV iron
Variations:
1. To add texture and flavor, add 3 Granny Smith apples, cored and sliced, immediately following Step 4. Continue cooking 1 more hour on low. Then remove chicken and apples and keep warm while proceeding to Step 6.
2. If you are not concerned about sodium intake, you may increase the garlic powder to ½ tsp., or add ½ tsp. salt to Step 1.
Factoryville, PA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 5¼-6¼ hours
Ideal slow-cooker size: 4- or 5-qt.
4 slices turkey bacon
1½ cups frozen pearl onions
1 cup fresh, sliced, button mushrooms
1 clove garlic, minced
1 tsp. dried thyme leaves
¼ tsp. coarse ground black pepper
6 boneless, skinless chicken breast halves
½ cup dry red wine
¾ cup fat-free, low-sodium chicken broth
¼ cup tomato paste
3 Tbsp. flour
1. Cook bacon in medium skillet over medium heat. Drain and cut up.
2. Layer ingredients in slow cooker in the following order: onions, crumbled bacon, mushrooms, garlic, thyme, pepper, chicken, wine, and broth.
3. Cover. Cook on low 5-6 hours.
4. Remove chicken and vegetables. Cover. Keep warm.
5. Ladle ½ cup cooking liquid into small bowl. Allow to cool slightly.
6. Turn slow cooker to high. Cover.
7. Mix removed liquid, tomato paste, and flour until smooth.
8. Return tomato mixture to slow cooker.
9. Cover. Cook 15 minutes or until thickened.
10. Serve chicken and sauce over egg noodles, if desired.
—— PER SERVING ——
• 230 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 80mg cholesterol
• 230mg sodium
• 11g total carbohydrate (2g fiber, 4g sugar)
• 31g protein
• 6%DV vitamin A
• 6%DV vitamin C
• 4%DV calcium
• 15%DV iron
Delicious Chicken & Vegetables
Duenweg, MO
Makes 6 servings
Prep. Time: 20-25 minutes
Cooking Time: 3½-5 hours
Ideal slow-cooker size: 4- or 5-qt.
1 cup fresh mushrooms, sliced
2 carrots, sliced
2 onions, sliced
2 celery ribs with leaves, cut in 1" sections
6 boneless, skinless chicken breast halves
1 tsp. salt
½ tsp. black pepper
dash of red pepper flakes
1 cup water
½ cup white wine
½ tsp. dried basil
2 tsp. dried parsley
1. Combine mushrooms, carrots, onions, and celery in slow cooker.
2. Lay chicken breasts on top.
3. Mix together salt, black pepper, red pepper flakes, water, and wine. Pour over chicken and vegetables. Sprinkle with basil and parsley.
4. Cover. Cook on high 3½-5 hours.
5. To serve, place chicken in center of platter. Using slotted spoon, place vegetables around the chicken. Serve remaining broth in a gravy bowl.
—— PER SERVING ——
• 190 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 470mg sodium
• 7g total carbohydrate (2g fiber, 4g sugar)
• 28g protein
• 100%DV vitamin A
• 2%DV vitamin C
• 4%DV calcium
• 8%DV iron
Variations:
If you’d like more vegetables, add another ½ cup mushrooms, 1 more carrot, 1 more onion, and an additional celery rib. You may need to add another hour to the cooking time so that the vegetables are done to your liking.
Salem, OR
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6-qt.
2 yellow onions, chopped
2 parsnips, cut into ½"-thick slices
3 carrots, cut into ½"-thick slices
1 lb. celery root, cut into chunks
½ tsp. salt
¼-½ tsp. pepper
6 5-oz. boneless, skinless chicken breast halves
salt to taste, optional
pepper to taste, optional
1 tsp. tarragon
1 cup low-sodium, nonfat chicken broth
½ cup white wine
1. Place vegetables in slow cooker. Stir in salt and pepper. Mix well.
2. Lay chicken pieces over vegetables.
3. Season with salt and pepper if you wish. Sprinkle with tarragon.
4. Pour broth and wine around the chicken pieces, so as not to disturb the seasonings.
5. Cover. Cook on low 4-6 hours, or until vegetables and chicken are tender and done to your liking.
—— PER SERVING ——
• 270 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 80mg cholesterol
• 380mg sodium
• 23g total carbohydrate (5g fiber, 7g sugar)
• 32g protein
• 0%DV vitamin A
• 30%DV vitamin C
• 8%DV calcium
• 10%DV iron
Tip:
We like this with mashed potatoes or some good French bread.
Smothered Chicken
Irving, TX
Makes 4 servings
Prep. Time: 25-30 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4- or 5-qt.
4 boneless, skinless chicken breast halves, each ¼ lb. in weight
flour as needed (about 3 Tbsp.)
1 Tbsp. vegetable oil
½ tsp. salt
¼ tsp. black pepper
2 cups carrots, cut in ½" diagonal slices
1 cup onion, cut in ¼" slices
1 garlic clove, minced
2 4-oz. cans mushrooms, drained
¼ cup flour
14½-oz. can fat-free, low-sodium chicken broth
1 Tbsp. fresh thyme, chopped, or 1 tsp. dried thyme
chopped fresh chives, optional
1. Dredge chicken in flour to coat. Sauté in hot oil in skillet, just until browned. Season with salt and pepper.
2. Arrange chicken in slow cooker.
3. Combine remaining ingredients, except thyme and chives, in slow cooker.
4. Cook on low 6-8 hours or until vegetables are tender. Stir in fresh herbs and serve.
—— PER SERVING ——
• 310 calories (70 calories from fat)
• 7 total fat (1.5g saturated, 0g trans)
• 75mg cholesterol
• 930mg sodium
• 26g total carbohydrate (6g fiber, 7g sugar)
• 34g protein
• 250%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 20%DV iron
Variation:
You may skip Step One for a healthier meal.
Slow-Cooked Chicken & Mushroom Stew
Kalona, IA
Makes 4 servings
Prep. Time: 15-20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4- or 5-qt.
10¾-oz. can 98% fat-free cream of mushroom soup
half a soup can water
4 boneless, skinless chicken breast halves
½ tsp. salt
¼ tsp. black pepper
½ lb. fresh, medium-sized, white mushrooms, or a variety of mushrooms, including portabella, cut-up
1 cup baby carrots
2 ribs celery, cut into small pieces
½ tsp. garlic powder
1. Combine soup and water in slow cooker.
2. Cut chicken into 2" chunks. Sprinkle with salt and pepper. Place in slow cooker.
3. Add mushrooms, carrots, celery, and garlic powder. Stir gently to mix.
4. Cover. Cook on low 6-8 hours, or until chicken is done and internal temperature reaches 170º.
5. Serve with rice.
—— PER SERVING ——
• 230 calories (50 calories from fat)
• 5g total fat (1.5g saturated, 0.5g trans)
• 75mg cholesterol
• 900mg sodium
• 14g total carbohydrate (2g fiber, 4g sugar)
• 30g protein
• 150%DV vitamin A
• 8%DV vitamin C
• 6%DV calcium
• 10%DV iron
Variations:
If you’re a mushroom lover, double the amount of mushrooms! You may want to increase the salt, pepper, and garlic powder if you add mushrooms.
Roasted Chicken
Houston, TX
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4- or 5-qt.
1 medium-sized onion, cut in 8 pieces
1 lb. boneless, skinless chicken breasts
3-4 carrots, peeled and each cut into 4 pieces
2 potatoes, cleaned and cut into chunks
4 ribs celery, each cut into 4 pieces
1 pkg. herb-with-garlic dry soup mix
10¾-oz. can 98% fat-free cream of mushroom soup
1. Place onions on bottom of slow cooker. Place chicken on top.
2. Add carrots, potatoes, and celery. Sprinkle dry soup mix over all.
3. Spread mushroom soup over top.
4. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 460 calories (70 calories from fat)
• 8g total fat (2.5g saturated, 0.5g trans)
• 100mg cholesterol
• 1070mg sodium
• 53g total carbohydrate (5g fiber, 7g sugar)
• 42g protein
• 200%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 15%DV iron
Mashpee, MA
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 5- or 6-qt.
4 medium-sized potatoes, cut into chunks
4 carrots, sliced
1 large onion, chopped
4 cabbage wedges
1 can cream of mushroom soup
½ cup water
4 boneless, skinless chicken breast halves
1. Layer vegetables in bottom of slow cooker.
2. In small bowl, mix together soup and water. Spoon half of mixture over vegetables.
3. Place chicken over soup and vegetables.
4. Add remaining diluted soup.
5. Cook on high 4 hours or on low 7-8 hours, or until vegetables are done.
—— PER SERVING ——
• 530 calories (80 calories from fat)
• 9g total fat (2.5g saturated, 0g trans)
• 80mg cholesterol
• 780mg sodium
• 76g total carbohydrate (18g fiber, 20g sugar)
• 41g protein
• 300%DV vitamin A
• 200%DV vitamin C
• 30%DV calcium
• 35%DV iron
Variation:
If your diet allows, you may want to add 1 tsp. salt and ½ tsp. black pepper to soup and water mixture in Step 2.
Chicken and Vegetable Casserole
Glen Lyon, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 5-qt.
8 boneless, skinless chicken breast halves
2 cups potatoes, peeled and quartered
3-4 carrots, peeled and cut in chunks
1 onion, chopped
1 rib celery, chopped
1 cup frozen lima beans
1⅓ cups water
½ tsp. salt
¼ tsp. black pepper
10¾-oz. can cream of chicken soup
1. Rinse chicken. Pat dry. Place in slow cooker.
2. Scatter potatoes, carrots, onion, celery, lima beans, water, salt, and pepper over top.
3. Pour cream of chicken soup over all.
4. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 190 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 40mg cholesterol
• 500mg sodium
• 20g total carbohydrate (4g fiber, 4g sugar)
• 17g protein
• 100%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 10%DV iron
Variations:
Add more vegetables if you like.
If you are not concerned about your sodium intake, you may want to increase the salt to ¾ tsp. and/or add ½ tsp. seasoning salt or Mrs. Dash’s seasoning in Step 2.
Chicken Soft Tacos
Houston, TX
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 5- or 6-qt.
1-1½ lbs. frozen, boneless, skinless chicken breasts
14½-oz. can low-sodium diced tomatoes with green chilies
1 envelope low-sodium taco seasoning
1. Place chicken breasts in slow cooker.
2. Mix tomatoes and taco seasoning. Pour over chicken.
3. Cover. Cook on low 5-6 hours.
4. Serve in soft tortillas. Top with salsa, low-fat shredded cheddar cheese, guacamole if your diet allows, and fresh tomatoes.
—— PER SERVING ——
• 100 calories (20 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 50mg cholesterol
• 300mg sodium
• 2g total carbohydrate (0.5g fiber, 1g sugar)
• 18g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 4%DV iron
Millersburg, OH
Makes 8 servings
Marinating Time: 3 hours
Prep. Time: 30 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 6-qt.
3 lbs. chicken tenders
15-oz. bottle fat-free Italian salad dressing
1 Tbsp. vegetable oil
2½ cups flour
½ tsp. salt
½ tsp. Lawry’s Seasoned Salt
1. Rinse chicken. Pat dry.
2. Cut chicken tenders into 1" square pieces and place in a 9 x 13 pan.
3. Pour Italian dressing over meat and marinate for at least 3 hours.
4. Place flour and seasonings in a sturdy plastic bag. Add one-third of the cubed chicken. Toss until all pieces are well coated.
5. Remove chicken (reserve flour mixture in plastic bag). Brown in vegetable oil in skillet. Remove chicken with slotted spoon. Place in slow cooker.
6. Repeat steps 4 and 5 with remaining chicken.
7. Cover. Cook on low 2-3 hours.
—— PER SERVING ——
• 410 calories (80 calories from fat)
• 9g total fat (2.5g saturated, 0g trans)
• 145mg cholesterol
• 990mg sodium
• 24g total carbohydrate (1g fiber, 4g sugar)
• 56g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 6%DV calcium
• 15%DV iron
Fruited Chicken Curry
Lancaster, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 4½-6½ hours
Ideal slow-cooker size: 6-qt.
3 lbs. uncooked, boneless, skinless chicken breasts, cut in chunks
¼ tsp. salt
¼ tsp. pepper
29-oz. can peach halves in natural, no-sugar-added syrup
1 Tbsp. curry powder
1 garlic clove, minced
1 Tbsp. dried onion
½ cup low-sodium, nonfat chicken broth
½ cup prunes, pitted
3 Tbsp. cornstarch
3 Tbsp. cold water
1. Place chicken pieces in slow cooker. Season with salt and pepper.
2. Drain peaches. Reserve syrup.
3. In a small bowl combine curry, garlic, dried onion, and broth. Stir in ½ cup reserved peach syrup.
4. Pour curry sauce over chicken.
5. Cover. Cook on low 3-4 hours, or until chicken is tender but not dry or mushy.
6. Remove chicken from cooker and keep warm on a platter.
7. Turn cooker to high and stir in prunes.
8. In a small bowl, dissolve cornstarch in cold water and stir until smooth. Stir into hot broth in cooker.
9. Cover. Cook on high 10-15 minutes, or until broth is slightly thickened.
10. Stir in peach halves. Cover. Heat an additional 10-15 minutes.
11. Serve chicken with warm fruited curry sauce.
—— PER SERVING ——
• 360 calories (50 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 125mg cholesterol
• 220mg sodium
• 30g total carbohydrate (3g fiber, 19g sugar)
• 47g protein
• 15%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 15%DV iron
Holmesville, OH
Makes 7 servings
Prep. Time: 10 minutes
Cooking Time: 4½-6½ hours
Ideal slow-cooker size: 4-qt.
1½ lbs. uncooked boneless skinless chicken breasts, cubed
2½ cups apples, finely chopped
10¾-oz. can 98% fat-free cream of mushroom soup, undiluted
4-oz. can mushroom pieces
1 medium-sized onion, chopped
½ cup skim milk
2-3 tsp. curry powder, according to your taste preference
¼ tsp. paprika
1 cup peas, thawed
1. Combine all ingredients except peas in greased slow cooker.
2. Cook on low 4-6 hours.
3. Add peas.
4. Cook an additional 30 minutes.
5. Serve over noodles or rice if desired.
—— PER SERVING ——
• 200 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 55mg cholesterol
• 490mg sodium
• 20g total carbohydrate (4g fiber, 11g sugar)
• 22g protein
• 6%DV vitamin A
• 4%DV vitamin C
• 6%DV calcium
• 8%DV iron
Chicken Curry
Harrisonburg, VA
Makes 6 servings
Prep. Time: 20-30 minutes
Cooking Time: 2 hours
Ideal slow-cooker size: 4-qt.
1 large tart cooking apple, unpeeled, cored, and diced
1 large onion, finely chopped
3 ribs celery, thinly sliced
1-2 Tbsp. curry powder, according to your taste preference
1-2 Tbsp. canola oil
½ tsp. salt
¼ tsp. black pepper
2 cups chicken breast, cooked and diced
1-2 cups low-fat, low-sodium chicken broth
1. Sauté apple, onion, celery, and curry powder in skillet in canola oil until tender and glazed.
2. Season with salt and pepper. Combine in slow cooker with chicken and chicken broth.
3. Cover. Cook on high 30 minutes, and then on low 90 minutes.
4. Serve over cooked brown rice or sweet potatoes. Top with your choice of raisins, pineapple tidbits, toasted almond slivers, plain yogurt, and toasted coconut.
—— PER SERVING ——
• 220 calories (40 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 35mg cholesterol
• 170mg sodium
• 28g total carbohydrate (2g fiber, 4g sugar)
• 17g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 10%DV iron
Landisburg, PA
Makes 6 servings
Prep. Time: 25 minute
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
1 lb. uncooked boneless, skinless chicken breasts, cubed
3 cups fat-free chicken broth
¾ cup water
1½ cups uncooked brown rice
4 ozs. reduced-fat, smoked turkey sausage, diced
½ cup celery with leaves, thinly sliced
½ cup onion, chopped
½ cup green bell pepper, chopped
2 tsp. Cajun seasoning
2 garlic cloves, minced
⅛ tsp. hot pepper sauce, optional
1 bay leaf
14½-oz. can no-salt diced tomatoes, undrained
1. In a large nonstick skillet, sauté chicken 2-3 minutes.
2. Stir together remaining ingredients in slow cooker.
3. Add sautéed chicken.
4. Cover. Cook on low 4-6 hours.
—— PER SERVING ——
• 370 calories (60 calories from fat)
• 7g total fat (1.5g saturated, 0g trans)
• 75mg cholesterol
• 620mg sodium
• 42g total carbohydrate (4g fiber, 4g sugar)
• 34g protein
• 4%DV vitamin A
• 10%DV vitamin C
• 10%DV calcium
• 15%DV iron
Variation:
You can substitute 1 cup low-sodium tomato juice for ¾ cup water.
Low-Fat Chicken Cacciatore
Westminster, CA
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 3-qt.
2 lbs. uncooked boneless, skinless chicken breasts, cubed
½ lb. fresh mushrooms
1 bell pepper, chopped
1 medium-sized onion, chopped
12-oz. can low-sodium chopped tomatoes
6-oz. can low-sodium tomato paste
12-oz. can low-sodium tomato sauce
½ tsp. dried oregano
½ tsp. dried basil
½ tsp. garlic powder
½ tsp. salt
½ tsp. black pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 5-6 hours.
3. Serve over rice or whole wheat, or semolina, pasta.
—— PER SERVING ——
• 200 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 75mg cholesterol
• 500mg sodium
• 10g total carbohydrate (2g fiber, 4g sugar)
• 30g protein
• 10%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 10%DV iron
Variations:
You can substitute 2 cups fresh diced tomatoes for 12-oz. can tomatoes.
If you are not concerned about increasing your sodium intake, you may want to use 1 tsp. salt instead of ½ tsp.
Plattsburgh, NY
Makes 5 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4-qt.
4 uncooked boneless, skinless chicken breast halves, cubed
1 medium-sized onion, chopped
1 small-medium-sized green bell pepper, chopped
1 cup celery, chopped
1 qt. low-sodium stewed, or crushed, tomatoes
1 cup water
½ cup tomato paste
2 Tbsp. Worcestershire sauce
2 Tbsp. brown sugar
1 tsp. black pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 5-6 hours.
3. Serve over rice.
—— PER SERVING ——
• 240 calories (25 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 60mg cholesterol
• 190mg sodium
• 27g total carbohydrate (6g fiber, 16g sugar)
• 25g protein
• 30%DV vitamin A
• 40%DV vitamin C
• 10%DV calcium
• 25%DV iron
Chicken and Bean Torta
Sharon Springs, KS
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. uncooked boneless, skinless chicken breasts
1 medium-sized onion
½ tsp. garlic salt
¼ tsp. black pepper
15-oz. can ranch-style black beans, drained and rinsed
15-oz. can low-sodium diced tomatoes with green chilies
4 tortillas
1½ cups grated low-fat cheddar cheese
salsa
fat-free sour cream
lettuce
tomatoes
1. Cut chicken in small pieces. Brown with onion in nonstick skillet. Drain well.
2. Season with garlic salt and pepper. Stir in beans and tomatoes.
3. Place strips of foil on bottom and up sides of slow cooker forming an X. Spray foil and cooker lightly with nonfat cooking spray.
4. Place 1 tortilla on bottom of cooker. Spoon on one-third of chicken mixture and one-quarter of cheese.
5. Repeat layers, ending with a tortilla sprinkled with cheese on top.
6. Cover. Cook on low 4-5 hours.
7. Remove to platter using foil strips as handles. Gently pull out foil and discard.
8. Serve with salsa, sour cream, lettuce, and tomatoes.
—— PER SERVING ——
• 510 calories (90 calories from fat)
• 10g total fat (3.5g saturated, 0.5g trans)
• 75mg cholesterol
• 1250mg sodium
• 60g total carbohydrate (9g fiber, 11g sugar)
• 45g protein
• 20%DV vitamin A
• 30%DV vitamin C
• 45%DV calcium
• 25%DV iron
Variation:
If your diet allows, use mild Rotel tomatoes in place of the tomatoes with green chilies.
Bethel, PA
Makes 4 servings
Prep. Time: 25-30 minutes
Cooking Time 3-6 hours
Ideal slow-cooker size: 5- or 6-qt.
2 uncooked boneless, skinless chicken breast halves, cut in 1½" pieces
19-oz. can cannellini beans, drained and rinsed
15½-oz. can kidney beans, drained and rinsed
14½-oz. can low-sodium diced tomatoes, undrained
1 cup celery, chopped
1 cup carrots, sliced
2 small garlic cloves, coarsely chopped
1 cup water
½ cup dry red wine, or low-fat chicken broth
3 Tbsp. tomato paste
1 Tbsp. sugar
1½ tsp. dried Italian seasoning
1. Combine chicken, cannellini beans, kidney beans, tomatoes, celery, carrots, and garlic in slow cooker. Mix well.
2. In medium bowl, combine all remaining ingredients. Mix well. Pour over chicken and vegetables. Mix well.
3. Cover. Cook on low 5-6 hours or on high 3 hours.
—— PER SERVING ——
• 340 calories (25 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 35mg cholesterol
• 1460mg sodium
• 53g total carbohydrate (14g fiber, 12g sugar)
• 29g protein
• 100%DV vitamin A
• 20%DV vitamin C
• 20%DV calcium
• 25%DV iron
Chicken Tortilla Casserole
Rye, CO
Makes 8-10 servings
Prep. Time: 30 minutes
Cooking Time: 3-6 hours
Ideal slow-cooker size: 5- or 6-qt.
4 whole boneless, skinless chicken breasts, cooked and cut in 1" pieces (reserve ¼ cup broth chicken was cooked in)
10 6" flour tortillas, cut in strips about ½" wide x 2" long, divided
2 medium-sized onions, chopped
1 tsp. canola oil
10¾-oz. can fat-free chicken broth
10¾-oz. can 98% fat-free cream of mushroom soup
2 4-oz. cans mild green chilies, chopped
1 egg
1 cup low-fat cheddar cheese, grated
1. Pour reserved chicken broth in slow cooker sprayed with nonfat cooking spray.
2. Scatter half the tortilla strips in bottom of slow cooker.
3. Mix remaining ingredients together, except the second half of the tortilla strips and the cheese.
4. Layer half the chicken mixture into the cooker, followed by the other half of the tortillas, followed by the rest of the chicken mix.
5. Cover. Cook on low 4-6 hours or on high 3-5 hours.
6. Add cheese to top of dish during last 20-30 minutes of cooking.
7. Uncover and allow casserole to rest 15 minutes before serving.
—— PER SERVING ——
• 280 calories (70 calories from fat)
• 7g total fat (2.5g saturated, 1g trans)
• 65mg cholesterol
• 570mg sodium
• 28g total carbohydrate (2g fiber, 3g sugar)
• 23g protein
• 2%DV vitamin A
• 2%DV vitamin C
• 20%DV calcium
• 15%DV iron
New Holland, PA
Paradise, PA
Makes 10 servings
Prep. Time: 15-20 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 6- 7-qt.
1 cup fat-free, low-sodium chicken broth
16-oz. pkg. spaghetti, cooked
4-6 cups cubed and cooked chicken, or turkey, breast
10¾-oz. can fat-free, low-sodium cream of mushroom soup or cream of celery soup
1 cup water
¼ cup green bell peppers, chopped
½ cup diced celery
½ tsp. black pepper
1 medium-sized onion, grated
½ lb. fat-free white or yellow American cheese, cubed
1. Put chicken broth into very large slow cooker. Add spaghetti and chicken.
2. In large bowl, combine soup and water until smooth. Stir in remaining ingredients; then pour into slow cooker.
3. Cover. Cook on low 2-3 hours.
—— PER SERVING ——
• 210 calories (25 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 50mg cholesterol
• 630mg sodium
• 20g total carbohydrate (1g fiber, 4g sugar)
• 24g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 20%DV calcium
• 6%DV iron
Variation:
If your diet allows, you may want to add ½ tsp. salt to Step 2, when stirring together the diluted soup and chopped vegetables.
Chicken and Dumplings
Shipshewana, IN
Makes 5-6 servings
Prep. Time: 25 minutes
Cooking Time: 2½-3½ hours
Ideal slow-cooker size: 3- or 4-qt.
1 lb. uncooked boneless, skinless chicken breasts, cut in 1" cubes
1 lb. frozen vegetables of your choice
1 medium-sized onion, diced
2 12-oz. jars fat-free low-sodium chicken broth, divided
1½ cups low-fat buttermilk biscuit mix
1. Combine chicken, vegetables, onion, and chicken broth (reserve ½ cup, plus 1 Tbsp., broth) in slow cooker.
2. Cover. Cook on high 2-3 hours.
3. Mix biscuit mix with reserved broth until moistened. Drop by tablespoonfuls over hot chicken and vegetables.
4. Cover. Cook on high 10 minutes.
5. Uncover. Cook on high 20 minutes more.
—— PER SERVING ——
• 330 calories (70 calories from fat)
• 8g total fat (2g saturated, 0g trans)
• 65mg cholesterol
• 600mg sodium
• 31g total carbohydrate (5g fiber, 7g sugar)
• 33g protein
• 6%DV vitamin A
• 10%DV vitamin C
• 10%DV calcium
• 20%DV iron
Variation:
For a less brothy stew, add another ½ pound vegetables.
Brighton, MI
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6-qt.
6 uncooked chicken breast halves, cut-up
1 cup carrots, diced
½ cup minced onion
½ cup low-sodium soy sauce
¼ cup rice vinegar
¼ cup sesame seeds
1 Tbsp. ground ginger, or ¼ cup grated gingerroot
¾ tsp. salt
1 tsp. sesame oil
2 cups broccoli florets
1 cup cauliflower florets
1. Combine all ingredients except broccoli and cauliflower in slow cooker.
2. Cover. Cook on low 3-5 hours. Stir in broccoli and cauliflower and cook an additional hour.
3. Serve over brown rice.
—— PER SERVING ——
• 230 calories (60 calories from fat)
• 7g total fat (1.5g saturated, 0g trans)
• 75mg cholesterol
• 1090mg sodium
• 12g total carbohydrate (4g fiber, 4g sugar)
• 31g protein
• 100%DV vitamin A
• 30%DV vitamin C
• 10%DV calcium
• 15%DV iron
Variations:
You can use a variety of vegetables that are in season for this recipe—zucchini, celery, Chinese peas, and turnips. Chop or slice them and add during the last hour of cooking.
Easy Chicken a la King
Wayland, IA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time 3-6 hours
Ideal slow-cooker size: 4-qt.
1½ lbs. uncooked boneless, skinless chicken breast
10¾-oz. can fat-free, low-sodium cream of chicken soup
3 Tbsp. flour
¼ tsp. black pepper
9-oz. pkg. frozen peas and onions, thawed and drained
2 Tbsp. chopped pimentos
½ tsp. paprika
1. Cut chicken into bite-sized pieces and place in slow cooker.
2. Combine soup, flour, and pepper. Pour over chicken. Do not stir.
3. Cover. Cook on high 2½ hours or low 5-5½ hours.
4. Stir in peas and onions, pimentos, and paprika.
5. Cover. Cook on high 20-30 minutes.
—— PER SERVING ——
• 280 calories (70 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 100mg cholesterol
• 510mg sodium
• 13g total carbohydrate (2g fiber, 0g sugar)
• 39g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 15%DV iron
Variations:
1. Add ¼-½ cup chopped green peppers to Step 2.
Sharon Brubaker
Myerstown, PA
2. If your diet allows, you may want to add ½ tsp. salt to the mixture in Step 2.
Lightly grease your slow cooker before adding casserole ingredients.
Sara Wilson, Blairstown, MO
Chicken and Rice Casserole
Napoleon, OH
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3-7 hours
Ideal slow-cooker size: 6-qt.
1 cup long-grain rice, uncooked
3 cups water
2 tsp. low-sodium chicken bouillon granules
10¾-oz. can fat-free, low-sodium cream of chicken soup
2 cups chopped, cooked chicken breast
¼ tsp. garlic powder
1 cup grated, fat-free cheddar cheese
16-oz. bag frozen broccoli, thawed
1. Combine all ingredients except broccoli in slow cooker.
2. One hour before end of cooking time, stir in broccoli.
3. Cook on high a total of 2-3 hours or on low a total of 4-6 hours.
—— PER SERVING ——
• 200 calories (20 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 30mg cholesterol
• 960mg sodium
• 25g total carbohydrate (2g fiber, 1g sugar)
• 18g protein
• 15%DV vitamin A
• 20%DV vitamin C
• 20%DV calcium
• 10%DV iron
Tip:
If casserole is too runny as the end of the cooking time nears, remove lid from slow cooker for 15 minutes while continuing to cook on high.
Marinated Asian Chicken Salad
Delavan, WI
Makes 8 servings
Prep. Time: 40 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 5- or 6-qt.
Marinade:
3 cloves minced garlic
1 Tbsp. fresh ginger, grated
1 tsp. dried red pepper flakes
2 Tbsp. honey
3 Tbsp. low-sodium soy sauce
6 boneless, skinless chicken breast halves, uncooked
Dressing:
½ cup rice wine vinegar
1 clove garlic, minced
1 tsp. fresh ginger, grated
1 Tbsp. honey
Salad:
1 large head lettuce, shredded
2 carrots, julienned
½ cup roasted peanuts, chopped
¼ cup cilantro, chopped
½ package maifun rice noodles, fried in hot oil
1. Mix Marinade ingredients in a small bowl.
2. Place chicken in slow cooker and pour marinade over chicken, coating each piece well.
3. Cover. Cook on low 6 to 8 hours or high 3 to 4 hours.
4. Remove chicken from slow cooker and cool. Reserve juices. Shred chicken into bite-sized pieces.
5. In a small bowl, combine Dressing ingredients with ½ cup of the juice from the slow cooker.
6. In a large serving bowl toss together the shredded chicken, lettuce, carrots, peanuts, cilantro, and noodles.
7. Just before serving, drizzle with the salad dressing. Toss well and serve.
—— PER SERVING ——
• 130 calories (20 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 55mg cholesterol
• 250mg sodium
• 6g total carbohydrate (0g fiber, 4g sugar)
• 21g protein
• 8%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 6%DV iron
Variation:
You may substitute chow mein noodles for the maifun noodles.
Salina, KS
Makes 6 servings
Prep. Time: 10-15 minutes
Cooking Time: 2-4 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. ground turkey
1 small onion, chopped
1 small green bell pepper, chopped
14½-oz. can low-sodium diced tomatoes
3 Tbsp. brown sugar
2 tsp. Worcestershire sauce
1½ tsp. ground cumin
1 tsp. chili powder
½ tsp. salt
1. Brown turkey in nonstick skillet, stirring to break into small pieces.
2. Add onion and pepper to meat in skillet, cooking a few more minutes. Drain off drippings.
3. Transfer meat mixture to slow cooker.
4. Stir in tomatoes, brown sugar, Worcestershire sauce, and seasonings.
5. Cover and cook until flavors are well blended, 2 hours on high or 4 hours on low.
6. To serve, fill 6 whole wheat sandwich rolls each with ½ cup turkey mixture.
—— PER SERVING ——
• 160 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 50mg cholesterol
• 370mg sodium
• 13g total carbohydrate (2g fiber, 7g sugar)
• 18g protein
• 15%DV vitamin A
• 35%DV vitamin C
• 6%DV calcium
• 15%DV iron
Barbecued Chicken Sandwiches
Millersburg, OH
Makes 15 servings
Prep. Time: 25-30 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 5-qt.
3 lbs. uncooked boneless, skinless chicken breast chunks
1 cup ketchup
1 small onion, chopped
¼ cup water
¼ cup cider vinegar
2 Tbsp. Worcestershire sauce
1 Tbsp. brown sugar
1 garlic clove, minced
1 bay leaf
2 tsp. paprika
1 tsp. dried oregano
1 tsp. chili powder
½ tsp. salt
½ tsp. pepper
1. Place chicken in slow cooker.
2. In a medium-sized mixing bowl, combine ketchup, onion, water, vinegar, Worcestershire sauce, brown sugar, garlic, bay leaf, and seasonings. Pour over chicken.
3. Cover. Cook on low 3-4 hours, or until meat is tender.
4. Discard bay leaf.
5. Remove chicken to large bowl. Shred meat with 2 forks. Return chicken to slow cooker.
6. Stir shredded chicken and sauce together thoroughly.
7. Cover. Cook on low 30 minutes. Remove lid. Continue cooking 30 more minutes, allowing sauce to cook off and thicken.
—— PER SERVING ——
• 120 calories (20 calories from fat)
• 2g total fat (0.5g saturated, 0g trans)
• 50mg cholesterol
• 320mg sodium
• 6g total carbohydrate (0g fiber, 5g sugar)
• 19g protein
• 8%DV vitamin A
• 6%DV vitamin C
• 2%DV calcium
• 6%DV iron
Note:
This is enough chicken and sauce to fill 15 whole wheat sandwich rolls.
New Holland, PA
Makes 10 servings
Prep. Time: 10-20 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 3- or 4-qt.
4 cups turkey breast, cut in 1" cubes, uncooked
½ cup chopped onion
½ cup chopped celery
1 cup ketchup
½ cup water
1 tsp. dried mustard
2 Tbsp. brown sugar
½ tsp. salt
2 Tbsp. vinegar
2 Tbsp. Worcestershire sauce
1. Mix all ingredients together in slow cooker.
2. Cover. Cook on high 1 hour.
3. Turn cooker to low and cook 3-4 more hours.
—— PER SERVING ——
• 160 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 75mg cholesterol
• 470mg sodium
• 9g total carbohydrate (0g fiber, 8g sugar)
• 28g protein
• 6%DV vitamin A
• 8%DV vitamin C
• 2%DV calcium
• 10%DV iron
Note:
This Barbecue will fill 10 whole wheat sandwich rolls.
Turkey Cacciatore
Memphis, TN
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
2½ cups cut-up cooked turkey
1 tsp. salt
dash pepper
1 Tbsp. dried onion flakes
1 green bell pepper, seeded and finely chopped
1 clove garlic, finely chopped
15-oz. can low-sodium whole tomatoes, mashed
4-oz. can sliced mushrooms, drained
2 tsp. tomato paste
1 bay leaf
¼ tsp. dried thyme
2 Tbsp. finely chopped pimento
1. Combine all ingredients well in slow cooker.
2. Cover. Cook on low 4 hours.
—— PER SERVING ——
• 130 calories (15 calories from fat)
• 1.5g total fat (0.5g saturated, 0g trans)
• 55mg cholesterol
• 590mg sodium
• 9g total carbohydrate (2g fiber, 3g sugar)
• 19g protein
• 15%DV vitamin A
• 50%DV vitamin C
• 4%DV calcium
• 15%DV iron
Tip:
This is good served over rice or pasta.
Cranberry-Orange Turkey Breast
Delavan, WI
Makes 9 servings
Prep. Time: 20 minutes
Cooking Time: 3½-8 hours
Ideal slow-cooker size: 6-qt.
½ cup orange marmalade
16-oz. can whole cranberries in sauce
2 tsp. orange zest, grated
3-lb. uncooked turkey breast
1. Combine marmalade, cranberries, and zest in a bowl.
2. Place turkey breast in slow cooker and pour half the orange-cranberry mixture over turkey.
3. Cover. Cook on low 7-8 hours or on high 3½-4 hours, until turkey juices run clear.
4. Add remaining half of orange-cranberry mixture for last half hour of cooking.
5. Remove turkey to warm platter and allow to rest for 15 minutes before slicing.
6. Serve with orange-cranberry sauce.
—— PER SERVING ——
• 270 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 125mg cholesterol
• 90mg sodium
• 18g total carbohydrate (2g fiber, 16 sugar)
• 46g protein
• 0%DV vitamin A
• 4%DV vitamin C
• 2%DV calcium
• 15%DV iron
Batavia, NY
Makes 8 servings
Prep. Time: 30-40 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 5- or 6-qt.
2 lbs. (about 3) uncooked skinless turkey thighs, cut in half lengthwise
2 large (3 cups) yams, or sweet potatoes, cut crosswise into ½"-thick slices
1 cup mixed chopped dried fruit
1 tsp. chopped garlic
½ tsp. salt
¼ tsp. pepper
¾ cup orange juice
¼ cup chopped fresh parsley
1. Brown turkey thighs in nonstick skillet over medium-high heat, turning once.
2. Meanwhile, place yams in slow cooker. Top with turkey thighs.
3. Sprinkle with dried fruit, garlic, salt, and pepper.
4. Gently pour orange juice over top, being careful not to disturb fruit and seasonings.
5. Cover. Cook on low 6-8 hours or on high 3-4 hours, just until turkey is tender.
6. Slice; then sprinkle with parsley before serving.
—— PER SERVING ——
• 270 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 260mg sodium
• 26g total carbohydrate (3g fiber, 16g sugar)
• 25g protein
• 180%DV vitamin A
• 35%DV vitamin C
• 6%DV calcium
• 15%DV iron
Turkey Thighs, Acorn Squash, and Apples
Mashpee, MA
Makes 9 servings
Prep. Time: 35 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 6-qt.
2 lbs. acorn squash, peeled, seeded, and cut into 1"- thick rings
6 medium-sized Granny Smith, or other tart, apples cored and cut into ½"-thick rings
4 uncooked turkey thighs, skin and fat removed
salt and pepper to taste
1 shallot, or small onion, chopped
½ cup apple juice, or cider
1 Tbsp. apple brandy
3 Tbsp. brown sugar
1 tsp. ground cinnamon
½ tsp. ground allspice
1. Spray inside of slow cooker with nonstick spray. Layer in squash, followed by apple rings.
2. Place turkey thighs on top. Sprinkle with salt, pepper, and shallot or onion.
3. In a small bowl, combine apple juice, brandy, brown sugar, cinnamon, and allspice. Pour over turkey.
4. Cover. Cook on low 6-8 hours, or just until turkey and squash are tender.
—— PER SERVING ——
• 430 calories (110 calories from fat)
• 12g total fat (3.5g saturated, 0g trans)
• 140mg cholesterol
• 135mg sodium
• 33g total carbohydrate (6g fiber, 18g sugar)
• 48g protein
• 8%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 25%DV iron
Westminster, CA
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 6¼-8¼ hours
Ideal slow-cooker size: 5-qt.
2½-lb. uncooked turkey breast
2 Tbsp. canola oil
2 cups onions, chopped
2 garlic cloves, chopped
1 tsp. black pepper
1 tsp. salt
1 tsp. dried rosemary
½ tsp. dried sage
2 cups fat-free, low-sodium chicken broth
½ cup white wine, optional
¼ cup flour, optional
1. Brown turkey breast in oil in skillet. Remove from skillet and place in slow cooker.
2. Sauté onions and garlic in reserved drippings. Stir in seasonings, broth, and wine and mix well.
3. Pour seasoned broth over turkey in slow cooker.
4. Cover. Cook on low 6-8 hours or just until turkey is tender.
5. Remove turkey from cooker and allow to rest for 10 minutes on warm platter.
6. Remove 1 cup broth from cooker and place in bowl. Mix ¼ cup flour into broth in bowl until smooth. Stir back into broth in cooker until smooth. Cover and cook on high for 10 minutes, or until broth is thickened.
7. Meanwhile, slice turkey. Serve with gravy or au jus.
—— PER SERVING ——
• 160 calories (50 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 55mg cholesterol
• 310mg sodium
• 3g total carbohydrate (0.5g fiber, 2g sugar)
• 22g protein
• 0%DV vitamin A
• 4%DV vitamin C
• 2%DV calcium
• 8%DV iron
Turkey with Mushroom Sauce
West Islip, NY
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 7-8 hours
Ideal slow-cooker size: 6-qt.
1 large uncooked boneless, skinless turkey breast, halved
2 Tbsp. butter, melted
2 Tbsp. dried parsley
½ tsp. dried oregano
½ tsp. salt
¼ tsp. black pepper
½ cup white wine
1 cup fresh mushrooms, sliced
2 Tbsp. cornstarch
¼ cup cold water
1. Place turkey in slow cooker. Brush with butter.
2. Mix together parsley, oregano, salt, pepper, and wine. Pour over turkey.
3. Top with mushrooms.
4. Cover. Cook on low 7-8 hours or just until turkey is tender.
5. Remove turkey and keep warm.
6. Skim any fat from cooking juices.
7. In a saucepan, combine cornstarch and water until smooth. Gradually add cooking juices. Bring to a boil. Cook and stir 2 minutes until thickened.
8. Slice turkey and serve with sauce.
—— PER SERVING ——
• 100 calories (20 calories from fat)
• 2.5g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 140mg sodium
• 2g total carbohydrate (0g fiber, 0g sugar)
• 16g protein
• 2%DV vitamin A
• 0%DV vitamin C
• 0%DV calcium
• 6%DV iron
Chopping dried fruit can be difficult. Make it easier by spraying your kitchen scissors with nonstick cooking spray before chopping. Fruits won’t stick to the blade.
Cyndie Marrara, Port Matilda, PA
Green Bay, WI
Conrath, WI
Makes 12 servings
Prep. Time: 15 minutes
Cooking Time: 7-8 hours
Ideal slow-cooker size: 6-qt.
5-lb. uncooked bone-in turkey breast, cut in half and skin removed
1 medium-sized lemon, halved
1 tsp. lemon-pepper seasoning
1 tsp. garlic salt
4 tsp. cornstarch
½ cup fat-free, reduced-sodium chicken broth
1. Place turkey, meaty side up, in slow cooker sprayed with nonfat cooking spray.
2. Squeeze half of lemon over turkey. Sprinkle with lemon pepper and garlic salt.
3. Place lemon halves under turkey.
4. Cover. Cook on low 7-8 hours or just until turkey is tender.
5. Remove turkey. Discard lemons.
6. Allow turkey to rest 15 minutes before slicing.
—— PER SERVING ——
• 190 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 110mg cholesterol
• 260mg sodium
• 1g total carbohydrate (0g fiber, 0g sugar)
• 40g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 10%DV iron
Tip:
To make gravy, pour cooking liquid into a small bowl. Skim the fat. In saucepan, combine cornstarch and broth until smooth. Gradually stir in cooking liquid. Bring to a boil. Cook and stir for 2 minutes. Serve over turkey slices.
Some newer slow cookers cook at a very high temperature. You can check the temperature of your slow cooker this way:
1. Place 2 quarts of water in your slow cooker.
2. Cover. Heat on Low 8 hours.
3. Lift the lid. Immediately check the water temp with an accurate thermometer.
4. The temperature of the water should be 185° F. If the temperature is higher, foods may overcook and you should reduce the overall cooking time. If the temperature is lower, your foods will probably not reach a safe temperature quickly enough, and the cooker should be discarded.
Easy and Delicious Turkey Breast
Landenberg, PA
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
1 uncooked turkey breast, skin removed
15-oz. can whole-berry cranberry sauce
1 envelope low-sodium dry onion soup mix
½ cup orange juice
½ tsp. salt
¼ tsp. black pepper
1. Place turkey breast in slow cooker.
2. Combine remaining ingredients. Pour over turkey.
3. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 250 calories (5 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 85mg cholesterol
• 360mg sodium
• 29g total carbohydrate (1g fiber, 19g sugar)
• 31g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 10%DV iron
Kalona, IA
Sturgis, SD
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 7-8 hours
Ideal slow-cooker size: 6-qt.
5½-lb. uncooked bone-in turkey breast, skin removed
½ cup green bell pepper, chopped
1 medium-sized onion, chopped
¼ cup chili sauce
3 Tbsp. white vinegar
2 Tbsp. dried oregano or Italian seasoning
4 tsp. beef bouillon granules
1. Place turkey breast, green pepper, and onion in slow cooker.
2. Combine chili sauce, vinegar, oregano, and bouillon. Pour over turkey and vegetables.
3. Cover. Cook on low 7-8 hours, or until meat juices run clear and vegetables are tender.
4. Remove turkey, reserving cooking liquid. Shred the turkey with 2 forks.
5. Return to cooking juices and mix well.
6. For each serving, spoon approximately ½ cup onto a kaiser or hard sandwich roll.
—— PER SERVING ——
• 270 calories (30 calories from fat)
• 3g total fat (0.5g saturated, 0g trans)
• 50mg cholesterol
• 760mg sodium
• 35g total carbohydrate (2g fiber, 5g sugar)
• 24g protein
• 4%DV vitamin A
• 10%DV vitamin C
• 8%DV calcium
• 20%DV iron
Turkey Enchiladas
Green Bay, WI
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3-qt.
10-oz. turkey breast, roasted
10-oz. can low-sodium tomato sauce
4-oz. can chopped green chilies
1 cup onions, chopped
2 Tbsp. Worcestershire sauce
1-2 Tbsp. chili powder
¼ tsp. garlic powder
8 7" flour tortillas
1. Remove skin from turkey. Place in slow cooker.
2. Combine tomato sauce, chilies, onions, Worcestershire sauce, chili powder, and garlic powder. Pour over turkey.
3. Cover. Cook on low 4-5 hours.
4. Remove turkey. Shred with fork and return to cooker.
5. Spoon about ½ cup turkey mixture down center of each tortilla. Fold bottom of tortilla over filling and roll up. Add Toppings of your choice.
—— PER SERVING ——
• 180 calories (40 calories from fat)
• 4.5g total fat (1g saturated, 0g trans)
• 20mg cholesterol
• 490mg sodium
• 24g total carbohydrate (3g fiber, 3g sugar)
• 12g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 8%DV calcium
• 10%DV iron
Optional Toppings:
green onions, chopped
ripe olives, sliced
tomatoes, chopped
shredded low-fat cheddar cheese
fat-free sour cream
lettuce, shredded
Joplin, MO
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 2-2½ hours
Ideal slow-cooker size: 5- or 6-qt.
4 cups cooked turkey breast, cubed
10¾-oz. can condensed cream of chicken soup
10-oz. pkg. frozen broccoli florets, thawed and drained
6.9-oz. pkg. low-sodium plain rice mix
1½ cups fat-free milk
1 cup fat-free chicken broth
1 cup celery, chopped
8-oz. can sliced water chestnuts, drained
¾ cup low-fat mayonnaise
½ cup onions, chopped
1. Combine all ingredients in slow cooker.
2. Cook on high 2-2½ hours, or until rice is tender.
—— PER SERVING ——
• 380 calories (100 calories from fat)
• 11g total fat (2.5g saturated, 0g trans)
• 70mg cholesterol
• 630mg sodium
• 37g total carbohydrate (3g fiber, 9g sugar)
• 32g protein
• 10%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 10%DV iron
Turkey Fajitas
McMinnville, OR
Makes 10 servings
Prep. Time: 10-15 minutes
Cooking Time: 2-4 hours
Ideal slow cooker size: 2½-qt.
2½ lbs. uncooked turkey tenderloins
1¼-oz. envelope taco seasoning mix
1 celery rib, chopped
1 onion, chopped
14½-oz. can low-sodium mild diced tomatoes and green chilies, undrained
1 cup (4 oz.) shredded nonfat cheddar cheese
10 7½" flour tortillas
Toppings: lettuce, nonfat sour cream, chopped tomatoes
1. Cut turkey into 2½"-long strips. Place in zip-lock plastic bag.
2. Add taco seasoning to bag. Seal and shake to coat meat.
3. Empty seasoned turkey into slow cooker. Add celery, onion, and tomatoes. Stir together gently.
4. Cover. Cook on high 2-4 hours, or just until turkey is cooked through and tender.
5. Stir in cheese.
6. Warm tortillas according to package directions. Spoon turkey mixture evenly in center of each tortilla, and roll up.
7. Serve with Toppings.
—— PER SERVING ——
• 300 calories (45 calories from fat)
• 5g total fat (1g saturated, 0g trans)
• 45mg cholesterol
• 900 mg sodium
• 29 g total carbohydrate (2g fiber, 2g sugar)
• 36g protein
• 6%DV vitamin A
• 4%DV vitamin C
• 10%DV calcium
• 15%DV iron
Turkey Meat Loaf
Landisburg, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4-qt.
1½ lbs. lean ground turkey
2 egg whites
⅓ cup ketchup
1 Tbsp. Worcestershire sauce
1 tsp. dried basil
½ tsp. salt
½ tsp. black pepper
2 small onions, chopped
2 potatoes, finely shredded
2 small red bell peppers, finely chopped
1. Combine all ingredients in a large bowl.
2. Shape into a loaf to fit in your slow cooker. Place in slow cooker.
3. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 200 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 65mg cholesterol
• 380mg sodium
• 16g total carbohydrate (2g fiber, 4g sugar)
• 17g protein
• 20%DV vitamin A
• 40%DV vitamin C
• 4%DV calcium
• 10%DV iron
Lancaster, PA
Makes 10 servings
Prep. Time: 20-30 minutes
Cooking Time: 5 hours
Ideal slow cooker size: 5-qt.
1 lb. 95% lean ground turkey
1 onion, chopped
⅛ tsp. garlic powder
2 15-oz. cans low-sodium tomato sauce
6-oz. can tomato paste
½ tsp. salt
1 tsp. dried oregano, or ½ tsp. dried oregano and 1 tsp. dried basil
12 oz. fat-free cottage cheese
½ cup grated low-fat Parmesan cheese
12 oz. shredded nonfat mozzarella cheese
12 oz. lasagna noodles, uncooked
1. Brown ground turkey and onions in nonstick skillet.
2. Stir garlic powder, tomato sauce, tomato paste, salt, and herbs into browned turkey in skillet.
3. In a good-sized mixing bowl, blend together cottage cheese, Parmesan cheese, and mozzarella cheese.
4. Spoon ⅓ of meat sauce into slow cooker.
5. Add ⅓ of uncooked lasagna noodles, breaking to fit.
6. Top with ⅓ of cheese mixture. You may have to use a knife to spread it.
7. Repeat layers two more times.
8. Cover. Cook on low 5 hours.
9. Allow to stand 10 minutes before serving.
—— PER SERVING ——
• 340 calories (40 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 45mg cholesterol
• 730mg sodium
• 44g total carbohydrate (3g fiber, 10g sugar)
• 31g protein
• 20%DV vitamin A
• 25%DV vitamin C
• 35%DV calcium
• 15%DV iron
Note:
I tried this on my brothers. It is a delicious dish, but I thought their raves were maybe a bit overdone. But it was a good feeling to know it pleased them. I overheard my one brother calling another brother in Virginia and telling him about it!
Southern Barbecue Spaghetti Sauce
Conrath, WI
Grand Blanc, MI
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. lean ground turkey
2 medium-sized onions, chopped
1½ cups sliced fresh mushrooms
1 medium-sized green bell pepper, chopped
2 garlic cloves, minced
14½-oz. can diced tomatoes, undrained
12-oz. can tomato paste
8-oz. can tomato sauce
1 cup ketchup
½ cup fat-free beef broth
2 Tbsp. Worcestershire sauce
2 Tbsp. brown sugar
1 Tbsp. ground cumin
2 tsp. chili powder
12 cups hot cooked spaghetti
1. In a large nonstick skillet, cook the turkey, onions, mushrooms, green pepper, and garlic over medium heat until meat is no longer pink. Drain.
2. Transfer to slow cooker. Stir in tomatoes, tomato paste, tomato sauce, ketchup, broth, Worcestershire sauce, brown sugar, cumin, and chili powder. Mix well.
3. Cook on low 3-4 hours. Serve over spaghetti.
—— PER SERVING ——
• 330 calories (20 calories from fat)
• 2g total fat (0g saturated, 0g trans)
• 15mg cholesterol
• 530mg sodium
• 60g total carbohydrate (6g fiber, 10g sugar)
• 20g protein
• 30%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 20%DV iron
Roann, IN
Makes 4 servings
Prep. Time: 40 minutes
Cooking Time: 4½-6½ hours
Ideal slow-cooker size: 4-qt.
3 slices bread, cubed
1 cup evaporated skim milk, divided
1 Tbsp. butter
¼ cup shallots, minced
½ lb. lean ground turkey
1 egg, slightly beaten
½ tsp. salt
¼-½ tsp. black pepper, according to your taste preference
¼ cup, plus 2 Tbsp., flour, divided
1 cup fat-free, low-sodium chicken broth
1 Tbsp. low-sodium Worcestershire sauce
1. In a mixing bowl, toss bread cubes and ½ cup milk. Let stand 5 minutes.
2. In a skillet, melt butter. Add shallots and cook 2 minutes over medium heat.
3. Add shallots, meat, egg, salt, and pepper to bread and milk mixture.
4. Mix well; then shape into equal-sized balls.
5. Place ¼ cup flour on waxed paper. Roll meatballs in flour, coating evenly.
6. Place meatballs in slow cooker. Add chicken broth and Worcestershire sauce.
7. Cover. Cook on low 4-6 hours.
8. Mix remaining 2 Tbsp. flour with remaining ½ cup milk (and a small amount of water if desired) until smooth. Remove meatballs to warm platter. Stir thickened milk into cooking juices until smooth. Cover and cook on high 10 minutes, or until juices are thickened.
9. Stir meatballs back into sauce and heat through. Serve over noodles or rice.
—— PER SERVING ——
• 220 calories (70 calories from fat)
• 8g total fat (2g saturated, 0g trans)
• 85mg cholesterol
• 610mg sodium
• 20g total carbohydrate (2g fiber, 8g sugar)
• 19g protein
• 10%DV vitamin A
• 0%DV vitamin C
• 20%DV calcium
• 10%DV iron
Saucy Meatballs
Harrisonburg, VA
Makes 6 servings
Prep. Time: 40 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 3-qt.
½ lb. lean ground turkey
1 cup oat bran
1 clove garlic, crushed
2 Tbsp. water
1 Tbsp. low-sodium soy sauce
3 egg whites
½ cup onions, diced
½ cup low-sodium chili sauce
½ cup grape jelly
¼ cup Dijon mustard
1. Combine turkey, oat bran, garlic, water, soy sauce, egg whites, and onions. Shape into 24 balls (1 Tbsp. per ball).
2. Place meatballs on baking sheet and bake at 350º for 15-20 minutes until browned. (They can be made ahead and frozen.)
3. Mix together chili sauce, grape jelly, and Dijon mustard.
4. Combine thawed meatballs and sauce in slow cooker.
5. Cover. Cook on low 3-4 hours.
—— PER SERVING ——
• 210 calories (45 calories from fat)
• 5g total fat (1g saturated, 0g trans)
• 30mg cholesterol
• 650mg sodium
• 36g total carbohydrate (3g fiber, 22g sugar)
• 12g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 10%DV iron
Pendleton, IN
Makes 5 servings
Prep. Time: 40 minutes
Cooking Time: 2 hours
Ideal slow-cooker size: 4-qt.
1 lb. 99% fat-free ground turkey
2 eggs
1 cup uncooked minute rice
1 medium-sized onion, chopped
1-lb. can cranberry sauce
14-oz. bottle ketchup
2 Tbsp. Worcestershire sauce
½ tsp. garlic powder
1. Blend ground turkey, eggs, rice, and onion. Form into ¾" balls.
2. Bake at 400° for 20 minutes or until brown. Drain.
3. Combine cranberry sauce, ketchup, Worcestershire sauce, and garlic powder in a small bowl.
4. Place meatballs in slow cooker. Pour sauce over top. Stir to coat.
5. Cover. Cook on low 2 hours.
—— PER SERVING ——
• 270 calories (30 calories from fat)
• 3.5g total fat (0.5g saturated, 0g trans)
• 110mg cholesterol
• 1090mg sodium
• 37g total carbohydrate (2g fiber, 15g sugar)
• 27g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 15%DV iron
Tip:
You can add a little of the sauce to the meatball mixture for extra flavor.
Sloppy Joes Italia
Salem, OR
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 4- or 5-qt.
1½ lbs. ground turkey, browned in nonstick skillet
1 cup onions, chopped
2 cups low-sodium tomato sauce
1 cup fresh mushrooms, sliced
2 Tbsp. Splenda
1-2 Tbsp. Italian seasoning, according to your taste preference
12 reduced-calorie hamburger buns
12 slices low-fat mozzarella cheese, optional
1. Place ground turkey, onions, tomato sauce, and mushrooms in slow cooker.
2. Stir in Splenda and Italian seasoning.
3. Cover. Cook on low 3-4 hours.
4. Serve ¼ cup Sloppy Joe mixture on each bun, topped with cheese, if desired.
—— PER SERVING ——
• 200 calories (50 calories from fat)
• 6g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 680mg sodium
• 25g total carbohydrate (4g fiber, 6g sugar)
• 15g protein
• 8%DV vitamin A
• 4%DV vitamin C
• 4%DV calcium
• 15%DV iron
Ground Turkey Potato Dinner
Harrisonburg, VA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. ground turkey
5 cups raw potatoes, sliced
1 onion, sliced
½ tsp. salt
dash of black pepper
14½-oz. can cut green beans, undrained
4-oz. can mushroom pieces, undrained, optional
10¾-oz. can cream of chicken soup
1. Crumble uncooked ground turkey into slow cooker.
2. Add potatoes, onions, salt, and pepper.
3. Add beans and mushrooms. Pour soup over top.
4. Cover. Cook on high 4 hours or on low 6-8 hours.
—— PER SERVING ——
• 250 calories (40 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 35mg cholesterol
• 900mg sodium
• 31g total carbohydrate (5g fiber, 3g sugar)
• 24g protein
• 2%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 15%DV iron
Minooka, IL
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 5-qt.
1 lb. lean ground turkey
3 cups cabbage, shredded
2 cups barbecue sauce
1. Brown turkey in a nonstick skillet over medium heat.
2. Combine cabbage, turkey, and sauce in slow cooker.
3. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 230 calories (60 calories from fat)
• 7g total fat (1.5g saturated, 0g trans)
• 60mg cholesterol
• 1210mg sodium
• 26g total carbohydrate (2g fiber, 21g sugar)
• 14g protein
• 8%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 10%DV iron
Tip:
Use as sandwich filling, if you wish, in rolls.
Kielbasa and Cabbage
Lancaster, PA
Makes 4 servings
Prep. Time: 10-15 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. turkey kielbasa cut into 2"-thick chunks
4 large white potatoes, cut into chunks
1-lb. head green cabbage, shredded
1 qt. whole tomatoes (strained if you don’t like seeds)
onion, thinly sliced, optional
1. Layer kielbasa, then potatoes, and then cabbage into slow cooker.
2. Pour tomatoes over top.
3. Top with sliced onions if you wish.
4. Cover. Cook on high 8 hours, or until meat is cooked through and vegetables are as tender as you like them.
—— PER SERVING ——
• 480 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 40mg cholesterol
• 1020mg sodium
• 88g total carbohydrate (15g fiber, 22g sugar)
• 24g protein
• 50%DV vitamin A
• 260%DV vitamin C
• 15%DV calcium
• 25%DV iron
Turkey Hash
Iowa City, IA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 3 hours
Ideal slow-cooker size: 5-qt.
¾ lb. lean ground turkey
1 cup onions, sliced
1 cup carrots, cut julienne-style
2 cups canned tomatoes with juice
2 cups low-sodium tomato juice
6 ozs. uncooked long-grain white rice
2 tsp. chili powder
¼ tsp. black pepper, freshly ground
1. Brown ground turkey in nonstick skillet breaking up chunks with a wooden spoon.
2. Combine all ingredients in slow cooker.
3. Cook on high 3 hours.
—— PER SERVING ——
• 250 calories (50 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 130mg sodium
• 36g total carbohydrate (4g fiber, 8g sugar)
• 14g protein
• 200%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 20%DV iron
Pendleton, IN
Makes 8 servings
Prep. Time: 40 minutes
Cooking Time: 3-9 hours
Ideal slow-cooker size: 4- or 6-qt., (large enough so that all peppers sit on the bottom of the cooker)
8 small green bell peppers, tops removed and seeded
10-oz. pkg. frozen corn
¾ lb. 99% fat-free ground turkey
¾ lb. extra-lean ground beef
8-oz. can low-sodium tomato sauce
½ tsp. garlic powder
¼ tsp. black pepper
1 cup shredded low-fat American cheese
½ tsp. Worcestershire sauce
¼ cup onions, chopped
3 Tbsp. water
2 Tbsp. ketchup
1. Wash peppers and drain well. Combine all ingredients except water and ketchup in mixing bowl. Stir well.
2. Stuff peppers ⅔ full with ground meat mixture.
3. Pour water in slow cooker. Arrange peppers on top.
4. Pour ketchup over peppers.
5. Cover. Cook on high 3-4 hours or on low 7-9 hours.
—— PER SERVING ——
• 200 calories (35 calories from fat)
• 4g total fat (1.5g saturated, 0g trans)
• 30mg cholesterol
• 530mg sodium
• 21g total carbohydrate (4g fiber, 7g sugar)
• 23g protein
• 20%DV vitamin A
• 100%DV vitamin C
• 20%DV calcium
• 10%DV iron
Variations:
For a zestier flavor, use 99% fat-free Italian turkey sausage instead of ground turkey, and use 1 cup salsa instead of tomato sauce.
Zucchini-Vegetable Pot
Narvon, PA
Makes 6 servings
Prep. Time: 40 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 3½- or 4-qt.
½ lb. ground turkey
2 cups zucchini, diced
2 ribs celery, chopped
¼ cup green bell peppers, chopped
1 large onion, chopped
2 large tomatoes, chopped
¼ cup long-grain rice, uncooked
¾ tsp. salt
¼ tsp. garlic salt
⅛ tsp. nutmeg
¼ tsp. black pepper
1 tsp. Worcestershire sauce
1. Brown turkey in nonstick skillet.
2. Meanwhile, place vegetables in slow cooker. Top with rice and ground turkey.
3. Sprinkle seasonings over top.
4. Cover. Cook on high 3-4 hours.
—— PER SERVING ——
• 80 calories (5 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 15mg cholesterol
• 380mg sodium
• 9g total carbohydrate (2g fiber, 3g sugar)
• 11g protein
• 0%DV vitamin A
• 10%DV vitamin C
• 2%DV calcium
• 6%DV iron
Greeley, CO
Lady Lake, FL
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 3 hours
Ideal slow-cooker size: 6-qt.
1 Tbsp. olive oil
1½ lbs. 99% fat-free ground turkey
¼ cup onions, chopped
28-oz. jar fat-free, low-sodium spaghetti sauce
4½-oz. can sliced mushrooms, drained
1-1½ tsp. Italian seasoning, according to your taste preference
12-oz. pkg. wide egg noodles, slightly under-cooked
2 cups fat-free, shredded mozzarella cheese
2 cups low-fat, low-sodium, shredded cheddar cheese
1. In a large skillet, cook turkey and onions in olive oil until no longer pink. Drain.
2. Stir in spaghetti sauce, mushrooms, and Italian seasoning.
3. Spray slow cooker with nonfat cooking spray. Spread ¼ of meat sauce in pot.
4. Cover with ⅓ of noodles. Top with ⅓ of cheeses.
5. Repeat layers twice.
6. Cover. Cook on low 3 hours. Do not overcook.
—— PER SERVING ——
• 360 calories (70 calories from fat)
• 8g total fat (2g saturated, 0g trans)
• 60mg cholesterol
• 1290mg sodium
• 23g total carbohydrate (3g fiber, 8g sugar)
• 48g protein
• 15%DV vitamin A
• 8%DV vitamin C
• 100%DV calcium
• 15%DV iron
Tip:
You may create your own Italian seasoning by combining equal parts dried basil, oregano, rosemary, marjoram, thyme, and sage. Mix well. Stir in a tightly covered jar in a dry and dark place.
If a recipe calls for cooked noodles, macaroni, etc., cook them before adding to the cooker. Don’t overcook; instead, cook just till slightly tender.
If cooked rice is called for, stir in raw rice with the other ingredients. Add 1 cup extra liquid per cup of raw rice. Use long grain converted rice for best results in all-day cooking.
Mrs. Don Martins, Fairbank, IA
Turkey Macaroni
Pendleton, IN
Rye, CO
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 3-6 hours
Ideal slow-cooker size: 5-qt.
1 tsp. vegetable oil
1½ lbs. 99% fat-free ground turkey
2 10¾-oz. cans condensed low-sodium tomato soup, undiluted
16-oz. can corn, drained
½ cup onions, chopped
4-oz. can sliced mushrooms, drained
2 Tbsp. ketchup
1 Tbsp. prepared mustard
¼ tsp. black pepper
¼ tsp. garlic powder
2 cups dry macaroni, cooked and drained
1. Heat oil in medium skillet. Brown turkey. Drain.
2. Combine all ingredients except macaroni in slow cooker. Stir to blend. Cover.
3. Cook on high 3-4 hours or on low 4-6 hours. Stir in cooked and drained macaroni 15 minutes before serving.
—— PER SERVING ——
• 300 calories (40 calories from fat)
• 4.5g total fat (0g saturated, 0g trans)
• 45mg cholesterol
• 420mg sodium
• 38g total carbohydrate (3g fiber, 4g sugar)
• 34g protein
• 8%DV vitamin A
• 30%DV vitamin C
• 2%DV calcium
• 20%DV iron
Stevensville, MD
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5-qt.
1 lb. turkey sausage, cut in 1" chunks
1 cup green and/or red bell peppers, chopped
1 cup celery, chopped
1 cup red onions, chopped
1 cup green zucchini, chopped
8-oz. can tomato paste
2 cups water
14-oz. can tomatoes, chopped
¼ cup cooking wine
1 Tbsp. Italian seasoning
1 lb. cooked pasta
1. Combine all ingredients except pasta in slow cooker.
2. Cover. Cook on low 6-8 hours.
3. Add pasta 10 minutes before serving.
—— PER SERVING ——
• 220 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 55mg cholesterol
• 730mg sodium
• 27g total carbohydrate (4g fiber, 5g sugar)
• 14g protein
• 15%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 15%DV iron
Tip:
If diets allow, enjoy this served with a thick slice of Italian bread for each person. Sprinkle with olive oil and garlic. Broil 1-2 minutes.
Now That’s Lasagna
Wayland, IA
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 3¾ hours
Ideal slow cooker size: 6-qt.
1 lb. turkey sausage
1 small onion, chopped
1 small bell pepper, chopped
1 qt. low-sodium tomato juice, divided
15 lasagna noodles, uncooked, divided
12 oz. fat-free cottage cheese, divided
3 cups grated fat-free mozzarella cheese
28-oz. jar low-sodium, low-fat spaghetti sauce of your choice, divided
1. Brown sausage in skillet. Drain off half the drippings.
2. Add chopped onions and peppers to skillet. Sauté 3 minutes in drippings with meat.
3. Pour 1 cup tomato juice into slow cooker as first layer.
4. Add a layer of 5 uncooked lasagna noodles. Break to fit inside curved edges of slow cooker.
5. Spread with half of cottage cheese as next layer.
6. Spoon half of meat/veggie mix over cottage cheese.
7. Sprinkle with 1 cup mozzarella cheese
8. Spoon half of spaghetti sauce over grated cheese.
9. Add another layer of 5 lasagna noodles.
10. Add remaining cottage cheese, followed by a layer of remaining meat and onions.
11. Add remaining 5 noodles.
12. Top with remaining spaghetti sauce and half of remaining mozzarella cheese.
13. Pour rest of tomato juice slowly around edge of cooker and its ingredients.
14. Cover. Cook on high 3½ hours.
15. Remove lid and top with remaining mozzarella cheese. Cook another 15 minutes.
16. Allow Lasagna to rest 15-20 minutes before serving.
—— PER SERVING ——
• 360 calories (50 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 40mg cholesterol
• 880mg sodium
• 43g total carbohydrate (4g fiber, 13g sugar)
• 33g protein
• 25%DV vitamin A
• 50%DV vitamin C
• 35%DV calcium
• 10%DV iron
Salina, KS
Makes 6-8 servings
Prep. Time: 20 minutes
Cooking Time 2-6 hours
Ideal slow-cooker size: 4-qt.
5 slices turkey bacon
1 large onion, chopped
2 16-oz. cans sodium-free diced tomatoes
1 cup uncooked long-grain rice
1 cup low-fat turkey ham, finely chopped
¼ tsp. salt
¼ tsp. black pepper
1½ tsp. garlic powder, optional
2 tsp. dried parsley flakes
1 tsp. dried oregano
1 Tbsp. hot sauce, optional
1. Sauté turkey bacon in skillet. Remove and cut up.
2. Cook onion in drippings until transparent.
3. Combine bacon, onions, tomatoes, rice, turkey ham, and seasonings in slow cooker.
4. Cover and cook on low 4-6 hours or on high 2-3 hours.
—— PER SERVING ——
• 170 calories (35 calories from fat)
• 4 total fat (12.5g saturated, 0g trans)
• 25mg cholesterol
• 600mg sodium
• 26g total carbohydrate (2g fiber, 5g sugar)
• 9g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 10%DV iron
Noodleless Lasagna
Salem, OR
Makes 4 servings
Prep. Time: 30 minutes
Cooking Time: 4-4½ hours
Ideal slow-cooker size: 4- or 5-qt.
1½ lbs. fat-free ground turkey
1½ cups meat-free, low-sodium spaghetti sauce
8 ozs. sliced mushrooms
1½ cups fat-free ricotta cheese
1 egg, beaten
1 cup grated mozzarella cheese (part skim), divided
1½ tsp. Italian seasoning
10 slices turkey pepperoni
1. Brown ground turkey in a nonstick skillet.
2. Add spaghetti sauce and mushrooms and mix with meat.
3. Pour half of turkey mixture into slow cooker sprayed with nonfat cooking spray.
4. In a small bowl, mix together the ricotta cheese, egg, ¼ cup of mozzarella, and the Italian seasoning. Beat well with a fork.
5. Lay half of pepperoni slices on top of turkey mixture.
6. Spread half of cheese mixture over pepperoni.
7. Repeat layers, finishing by sprinkling the remaining mozzarella on top.
8. Cover. Cook on low 4-4½ hours.
—— PER SERVING ——
• 480 calories (130 calories from fat)
• 15g total fat (5g saturated, 0g trans)
• 190mg cholesterol
• 2070mg sodium
• 19g total carbohydrate (2g fiber, 8g sugar)
• 67g protein
• 10%DV vitamin A
• 6%DV vitamin C
• 30%DV calcium
• 25%DV iron
Variation:
If you are not concerned about increasing your sodium intake, you could add ½ tsp. salt and an additional cup of spaghetti sauce to Step 2.
Frequently Asked Questions about Slow-Cooker Cooking
Q. Is browning the meat necessary, even if the recipe calls for it?
A. No, it’s not essential. You can skip this step if you’re short on time.
But if you have time, doing so has some benefits:
1.) You get greater depth of flavor;
2.) If you’re browning ground beef or sausage, you can drain off the drippings before adding the meat to your slow cooker. That means you don’t have that extra fat content in your finished dish.