Beef
Main Dishes
Swiss Steak with Carrots and Tomatoes
Monument, CO
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 5-7 hours
Ideal slow-cooker size: 4- or 5-qt.
2-lb. lean beef round steak, cut 1" thick
¼ cup flour
1 tsp. salt
1 rib celery, chopped
2 carrots, pared and chopped
¼ cup onions, chopped
½ tsp. Worcestershire sauce
2 cups whole tomatoes
½-1 cup low-sodium tomato juice
½ cup grated, low-fat, low-sodium American cheese, optional
1. Cut steak into six serving pieces. Dredge in flour mixed with salt. Place in slow cooker.
2. Add chopped vegetables and Worcestershire sauce.
3. Pour tomatoes over meat and vegetables.
4. Cover. Cook on low 5-7 hours.
5. Just before serving sprinkle with grated cheese, if desired.
—— PER SERVING ——
• 270 calories (70 calories from fat)
• 8g total fat (3g saturated, 0g trans)
• 95mg cholesterol
• 690mg sodium
• 11g total carbohydrate (2g fiber, 5g sugar)
• 37g protein
• 100%DV vitamin A
• 6%DV vitamin C
• 15%DV calcium
• 30%DV iron
A slow cooker is perfect for less tender meats such as a round steak. Because the meat is cooked in liquid for hours, it turns out tender and juicy.
Carolyn Baer, Conrath, WI
Barbara Sparks, Glen Burnie, MD
Swiss Steak with Onion, Peppers, and Tomatoes
Salina, KS
Oxford, PA
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
3-lb. lean round steak
⅓ cup flour
2 tsp. salt
½ tsp. black pepper
2 Tbsp. vegetable oil
1 large onion, or more, sliced
1 large bell pepper, or more, sliced
14½-oz. can low-sodium stewed tomatoes, or 3-4 fresh tomatoes, chopped
water
1. Cut meat into 10 pieces. Pound both sides. Mix together flour, salt, and pepper. Dredge each piece of meat on both sides in flavored flour.
2. Sauté meat in oil over medium heat on top of stove, until browned. Transfer to slow cooker.
3. Brown onion and pepper in pan drippings. Add tomatoes and bring to boil. Stir pan drippings loose. Pour over steak. Add water to completely cover steak.
4. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 190 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 510mg sodium
• 7g total carbohydrate (1g fiber, 3g sugar)
• 23g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 20%DV iron
Variations:
To add some flavor, stir your favorite dried herbs into Step 3. Or add fresh herbs just before serving.
Three-Pepper Steak
Narvon, PA
Makes 14 servings
Prep. Time: 30 minutes
Cooking Time: 5-8 hours
Ideal slow cooker size: 4- or 5-qt.
4 bell peppers—one red, one orange, one yellow, and one green (or any combination of colors), each cut into ¼"-thick slices
2 garlic cloves, sliced
2 large onions, sliced
1 tsp. ground cumin
½ tsp. dried oregano
1 bay leaf
3-lb. beef flank steak, cut in ¼-½"-thick slices across the grain
salt to taste
2 14½-oz. cans low-sodium diced tomatoes in juice
jalapeño chilies, sliced, optional
1. Place sliced bell peppers, garlic, onions, cumin, oregano, and bay leaf in slow cooker. Stir gently to mix.
2. Put steak slices on top of vegetable mixture. Season with salt.
3. Spoon tomatoes with juice over top. Sprinkle with jalapeño pepper slices if you wish. Do not stir.
4. Cover. Cook on low 5-8 hours, depending on your slow cooker. Check after 5 hours to see if meat is tender. If not, continue cooking until tender but not dry.
—— PER SERVING ——
• 180 calories (50 calories from fat)
• 6g total fat (2.5g saturated, 0g trans)
• 40mg cholesterol
• 125mg sodium
• 10g total carbohydrate (2g fiber, 4g sugar)
• 21g protein
• 25%DV vitamin A
• 140%DV vitamin C
• 4%DV calcium
• 15%DV iron
Fruited Flank Steak
Batavia, NY
Makes 5 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. flank steak
¼ tsp. salt
dash of black pepper
30-oz. can fruit cocktail in light syrup
1 Tbsp. vegetable oil
1 Tbsp. lemon juice
¼ cup low-sodium teriyaki sauce
1 tsp. red wine vinegar
1 clove garlic, minced
1. Place flank steak in slow cooker. Sprinkle with salt and pepper.
2. Drain fruit cocktail, saving ¼ cup syrup.
3. Combine ¼ cup syrup with remaining ingredients, except fruit.
4. Pour syrup mixtures over steak.
5. Cover. Cook on low 4-6 hours.
6. Add drained fruit during last 10 minutes of cooking time.
7. Cut meat into thin slices across the grain to serve.
—— PER SERVING ——
• 250 calories (70 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 55mg cholesterol
• 710mg sodium
• 28g total carbohydrate (2g fiber, 25g sugar)
• 19g protein
• 8%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 15%DV iron
Chianti-Braised Short Ribs
Shelton, CT
Makes 8 servings
Prep. Time: 30-40 minutes
Cooking Time: 6 hours
Ideal slow-cooker size: 5- or 6-qt.
8 meaty beef short ribs on bone (4-5 lbs.)
salt to taste
pepper to taste
1 Tbsp. vegetable oil
1 onion, finely chopped
2 cups Chianti wine
2 tomatoes, seeded and chopped
1 tsp. tomato paste
salt to taste
pepper to taste
1. Season ribs with salt and pepper.
2. Add vegetable oil to large skillet. Brown half the ribs 7-10 minutes, turning to brown all sides. Drain and remove to slow cooker.
3. Repeat browning with second half of ribs. Drain and transfer to slow cooker.
4. Pour off all but one tablespoon drippings from skillet.
5. Sauté onion in skillet, scraping up any browned bits, until slightly softened, about 4 minutes.
6. Add wine and tomatoes to skillet. Bring to a boil.
7. Carefully pour hot mixture into slow cooker.
8. Cover. Cook on low 6 hours, or until ribs are tender.
9. Transfer ribs to serving plate and cover to keep warm.
10. Strain cooking liquid from slow cooker into a measuring cup.
11. Skim off as much fat as possible.
12. Pour remaining juice into skillet used to brown ribs. Boil sauce until reduced to one cup.
13. Stir in tomato paste until smooth.
14. Season to taste with salt and pepper.
15. Serve sauce over ribs or on the side.
—— PER SERVING ——
• 250 calories (110 calories from fat)
• 13g total fat (4.5g saturated, 0.5g trans)
• 55mg cholesterol
• 45mg sodium
• 5g total carbohydrate (1g fiber, 2g sugar)
• 18g protein
• 0%DV vitamin A
• 10%DV vitamin C
• 2%DV calcium
• 15%DV iron
Conrath, WI
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4- or 5-qt.
1½ lbs. boneless beef sirloin tip roast, cut in half
2 tsp. canola oil
1½ cups sliced fresh mushrooms
½ cup sliced green onions
2 garlic cloves, minced
1½ cups brewed coffee
1 tsp. liquid smoke, optional
½ tsp. salt
½ tsp. chili powder
¼ tsp. black pepper
¼ cup cornstarch
½ cup cold water
1. In a large nonstick skillet, brown roast over medium-high heat on all sides in oil. Transfer roast to slow cooker.
2. In the same skillet, sauté mushrooms, onions, and garlic until tender.
3. Stir coffee, liquid smoke if desired, salt, chili powder, and pepper into vegetables. Pour over roast.
4. Cook on low 5-6 hours or until meat is tender.
5. Remove roast and keep warm.
6. Pour cooking juices into a 2-cup measuring cup; skim fat.
7. Combine cornstarch and water in skillet until smooth. Gradually stir in 2 cups cooking juices.
8. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with sliced beef.
—— PER SERVING ——
• 100 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 35mg cholesterol
• 120mg sodium
• 4g total carbohydrate (0.5g fiber, 1g sugar)
• 12g protein
• 0%DV vitamin A
• 2%DV vitamin C
• 0%DV calcium
• 8%DV iron
Browning meat in another pan means an extra step, but it adds a lot to a recipe’s appearance and flavor.
Mary Puskar, Forest Hill, MD
Machaca Beef
Rye, CO
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4-qt.
1½-lb. lean beef roast
1 large onion, sliced
4-oz. can chopped green chilies
2 low-sodium beef bouillon cubes
1½ tsp. dry mustard
½ tsp. garlic powder
¾ tsp. seasoning salt
½ tsp. black pepper
1 cup low-sodium salsa
1. Combine all ingredients except salsa in slow cooker. Add just enough water to cover.
2. Cover cooker and cook on low 5-6 hours, or until beef is tender. Drain and reserve liquid.
3. Shred beef using two forks to pull it apart.
4. Combine beef, salsa, and enough of the reserved liquid to make your desired consistency.
5. Use your filling for burritos, chalupas, quesadillas, or tacos.
—— PER SERVING ——
• 80 calories (20 calories from fat)
• 2.5g total fat (1g saturated, 0g trans)
• 30mg cholesterol
• 400mg sodium
• 3g total carbohydrate (0g fiber, 1g sugar)
• 10g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 8%DV iron
Note:
After living in New Mexico for the past 30 years, I get homesick for New Mexican cuisine now that I live in Colorado. I keep memories of New Mexico alive by cooking foods that remind me of home.
Seymouor, CT
Makes 10 servings
Prep. Time: 15-20 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 4- or 5-qt.
3-lb. eye of round roast, trimmed of fat
1-2 Tbsp. cracked black peppercorns
2 cloves garlic, minced
3 Tbsp. balsamic vinegar
¼ cup reduced-sodium soy sauce
2 Tbsp. Worcestershire sauce
2 tsp. dry mustard
1. Rub cracked pepper and garlic onto roast. Put roast in slow cooker.
2. Make several shallow slits in top of meat.
3. In a small bowl, combine remaining ingredients. Spoon over meat.
4. Cover. Cook on low 6-8 hours, or on high 3-4 hours, just until meat is tender but not dry.
—— PER SERVING ——
• 150 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 40mg cholesterol
• 320mg sodium
• 2g total carbohydrate (0g fiber, 1g sugar)
• 26g protein
• 0%DV vitamin A
• 2%DV vitamin C
• 4%DV calcium
• 15%DV iron
Note:
Once when I had made this roast for friends, my son said—in front of all the guests—“Mom, you always cook so well and you have a smile while you’re doing it.” That’s the kind of comment you don’t forget. And this roast is that good!
Old World Sauerbraten
Roann, IN
Greeley, CO
Makes 12 servings
Prep. Time: 10 minutes
Marinating Time: 24-36 hours
Cooking Time: 6¼-8¼
Ideal slow-cooker size: 5-qt.
4-lb. lean beef rump roast
1 cup water
1 cup vinegar
1 lemon, sliced but unpeeled
10 whole cloves
1 large onion, sliced
4 bay leaves
5 whole peppercorns
2 Tbsp. salt
2 Tbsp. sugar
12 low-fat gingersnaps, crumbled
1. Place meat in deep ceramic or glass bowl.
2. Combine water, vinegar, lemon, cloves, onion, bay leaves, peppercorns, salt, and sugar. Pour over meat. Cover and refrigerate 24-36 hours. Turn meat several times while marinating.
3. Place beef in slow cooker. Pour 1 cup marinade over meat.
4. Cover. Cook on low 6-8 hours. Remove meat.
5. Strain meat juices and return to pot. Turn to high. Stir in gingersnaps. Cover and cook on high 10-14 minutes.
6. Allow meat to rest for 15 minutes. Slice. Then pour finished sauce over meat to serve.
—— PER SERVING ——
• 200 calories (60 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 1250mg sodium
• 13g total carbohydrate (1g fiber, 6g sugar)
• 23g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 20%DV iron
Wayland, IA
Makes 9 servings
Prep. Time: 10-15 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 6-qt.
3-lb. eye of round beef roast, trimmed of fat
12-oz. can cola
½ tsp. salt
1 large onion, sliced
1 rib celery, sliced
1 whole clove garlic
2 cups fresh plums, cut up
1. Layer first six ingredients into slow cooker in order.
2. Cover. Cook on high 6-8 hours, or just until roast is tender but not dry.
3. Add plums for last hour of cooking. Cover.
—— PER SERVING ——
• 220 calories (45 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 60mg cholesterol
• 180mg sodium
• 11g total carbohydrate (1g fiber, 9g sugar)
• 34g protein
• 4%DV vitamin A
• 8%DV vitamin C
• 2%DV calcium
• 15%DV iron
For more flavorful gravy, first brown the meat in a skillet. Scrape all browned bits from the bottom of the skillet and add to the slow cooker along with the meat.
Carolyn Baer, Conrath, WI
Pepsi Pot Roast
Fairbank, IA
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
3-lb. pot roast
2 10¾-oz. cans fat-free, low-sodium cream of mushroom soup
1 envelope dry onion soup mix
2 16-oz. bottles diet cola
1. Place meat in slow cooker.
2. In large bowl mix together mushroom soup, dry onion soup mix, and cola. Pour over roast in cooker.
3. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 170 calories (60 calories from fat)
• 7g total fat (2g saturated, 0.5g trans)
• 70mg cholesterol
• 430mg sodium
• 4g total carbohydrate (0g fiber, 0g sugar)
• 23g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 15%DV iron
Root Vegetables and Pot Roast
Gibsonia, PA
Makes 8-10 servings
Prep. Time: 30 minutes
Cooking Time: 6¼-8¼ hours
Ideal slow-cooker size: 5-qt.
2 beef bouillon cubes
¼ cup boiling water
14½-oz. can low-sodium diced or stewed tomatoes
1 cup dry red wine or burgundy
1.8-oz. box dry leek soup mix
1 Tbsp. Worcestershire sauce
4 cloves garlic, crushed or sliced
1 tsp. dried rosemary
1 tsp. dried thyme
1 tsp. dried marjoram
3-lb. lean boneless beef pot roast, rolled and tied
2½ cups sliced carrots
½ cup parsnips, peeled, halved crosswise
4 Tbsp. flour
⅓ cup cold water
1. Dissolve bouillon cubes in boiling water. Pour into slow cooker.
2. Stir in tomatoes, wine, dry soup mix, Worcestershire sauce, garlic, and herbs.
3. Add meat. Roll in liquid to coat.
4. Put vegetables around meat.
5. Cover. Cook on low 6-8 hours or just until meat and vegetables are tender, but not dry or mushy.
6. Remove meat to plate. Cover to keep warm. Turn slow cooker to high.
7. Whisk flour into ⅓ cup cold water. Stir into liquid in cooker and cook, covered, for 10 minutes.
8. Serve meat sliced with vegetables on the side and gravy.
—— PER SERVING ——
• 260 calories (70 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 80mg cholesterol
• 740mg sodium
• 16g total carbohydrate (3g fiber, 5g sugar)
• 29g protein
• 100%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 25%DV iron
Variation:
You could add 5 red or white potatoes, quartered, to Step 4.
Italian Pot Roast
Dalhart, TX
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 2-3½ hours
Ideal slow-cooker size: 6-qt.
1-lb. boneless round roast
1 medium-sized onion, sliced
¼ tsp. salt
¼ tsp. black pepper
2 8-oz. cans no-salt-added tomato sauce
.7 oz. pkg. dry Italian salad dressing mix
1. Slice roast in quarters for even cooking and to distribute the flavors better. Place in slow cooker.
2. Cover with sliced onions.
3. In small bowl, stir together remaining ingredients and pour over meat and onions.
4. Cook on high 2 hours, or on high 30 minutes and then low 3 hours, or until meat is tender.
5. Shred meat and serve in sauce over rice or mashed potatoes.
—— PER SERVING ——
• 100 calories (25 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 35mg cholesterol
• 720mg sodium
• 8g total carbohydrate (1g fiber, 5g sugar)
• 12g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 2%DV calcium
• 10%DV iron
Dilled Pot Roast
Minot, ND
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 5¼-6¼ hours
Ideal slow-cooker size: 4- or 5-qt.
2¾-lb. beef pot roast
1 tsp. salt
¼ tsp. black pepper
2 tsp. dried dill weed, divided
¼ cup water
2 Tbsp. wine vinegar
4 Tbsp. flour
½ cup water
2 cups fat-free sour cream
1. Sprinkle both sides of beef with salt, pepper, and 1 tsp. dill weed. Place in slow cooker.
2. Add ¼ cup water and vinegar.
3. Cover. Cook on low 5-6 hours.
4. Remove meat from pot. Turn cooker to high.
5. Stir flour into ½ cup water. Stir into meat drippings.
6. Stir in additional 1 tsp. dill weed if you wish.
7. Cover. Cook on high 5 minutes.
8. Stir in sour cream.
9. Cover. Cook on high another 5 minutes.
10. Slice beef and serve with sour cream sauce.
—— PER SERVING ——
• 270 calories (80 calories from fat)
• 8g total fat (3g saturated, 0g trans)
• 100mg cholesterol
• 390mg sodium
• 13g total carbohydrate (0g fiber, 5g sugar)
• 34g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 6%DV calcium
• 20%DV iron
Seymour, CT
Makes 9 servings
Prep. Time: 20-30 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 6-qt.
3-lb. boneless beef brisket
pepper to taste
1½-lb. head cabbage, cut into wedges
1½ lbs. sweet potatoes, cut into 1" pieces
1 large onion, cut in wedges
pepper to taste
2 medium Granny Smith apples, cored and each cut into 8 wedges
2 10¾-oz. cans low-sodium, low-fat cream of celery soup
1 cup water
2 tsp. caraway seeds, optional
1. Place brisket in slow cooker.
2. Shake pepper over meat to taste.
3. Top with cabbage, sweet potatoes, and onion.
4. Season to taste with pepper.
5. Place apple wedges over vegetables.
6. In a medium bowl combine soup, water, and caraway seeds if you wish.
7. Spoon mixture over brisket and vegetables.
8. Cover. Cook on high 3-4 hours, or on low 6-8 hours, or until brisket and vegetables are fork-tender, but not dry or mushy.
—— PER SERVING ——
• 330 calories (70 calories from fat)
• 8 total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 350mg sodium
• 31g total carbohydrate (6g fiber, 13g sugar)
• 34g protein
• 240%DV vitamin A
• 70%DV vitamin C
• 15%DV calcium
• 20%DV iron
Spiced Pot Roast
Moore, OK
Makes 16 servings
Prep. Time: 30 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 6-qt.
1 Tbsp. olive oil
2-lb. boneless beef top round roast
2 cups apple juice
16-oz. can tomato sauce
2 small onions, chopped
3 Tbsp. white vinegar
1 Tbsp. salt
¾ tsp. ground ginger, or 1 Tbsp. fresh gingerroot, minced
2-3 tsp. ground cinnamon
¼ cup cornstarch
1 cup water
1. Brown roast in olive oil on all sides in a skillet. Then place in slow cooker.
2. Combine juice, tomato sauce, onions, vinegar, salt, ginger, and cinnamon. Pour over roast.
3. Cook on high 2-3 hours.
4. Mix cornstarch and water until smooth. Remove roast from cooker and keep warm on a platter. Stir cornstarch water into juices in cooker.
5. Return roast to cooker and continue cooking 1 hour on high, or until meat is done and gravy thickens.
—— PER SERVING ——
• 150 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 50mg cholesterol
• 640mg sodium
• 9g total carbohydrate (less than 1g fiber, 5g sugar)
• 17g Protein
• 6%DV vitamin A
• 4%DV vitamin C
• 2%DV calcium
• 15%DV iron
Variation:
This recipe also works well with a pork roast.
Smoked Beef Brisket
Myerstown, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 3- to 4-qt.
2½ lbs. beef brisket
1 Tbsp. liquid smoke
½ tsp. salt
½ tsp. pepper
2 cups chopped onion
1½ lbs. red potatoes, cut in quarters
½ cup ketchup
2 tsp. prepared Dijon mustard
½ tsp. celery seed
1. Cut brisket in half. Rub both pieces with liquid smoke, salt, and pepper.
2. Place brisket halves in slow cooker. Top with onion and potatoes.
3. In a small bowl, combine ketchup, mustard, and celery seed. Spread over meat.
4. Cover. Cook on low 4-5 hours, or until meat is tender but not dry.
5. Remove brisket and keep warm.
6. Transfer cooking juices to a blender. Cover and process until smooth. (Cover lid of blender with thick towel and hold it on tightly while using.) Serve juices with brisket.
—— PER SERVING ——
• 270 calories (60 calories from fat)
• 6g total fat (2.5g saturated, 0g trans)
• 60mg cholesterol
• 400mg sodium
• 20g total carbohydrate (2g fiber, 5g sugar)
• 31g protein
• 2%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 20%DV iron
Wine Tender Roast
Stevensville, MD
Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
3-lb. eye of round beef roast
3 cups thinly sliced onions
1½ cups chopped apples, peeled or unpeeled
3 cloves garlic, chopped
1 cup red wine
salt and pepper
1. Put roast in slow cooker. Layer onions, apples, and garlic on top of roast.
2. Carefully pour wine over roast without disturbing its toppings.
3. Sprinkle with salt and pepper.
4. Cover. Cook on low 6-8 hours, or until meat is tender but not dry.
—— PER SERVING ——
• 210 calories (40 calories from fat)
• 4g total fat (1.5g saturated, 0g trans)
• 55mg cholesterol
• 40mg sodium
• 7g total carbohydrate (1g fiber, 4g sugar)
• 30g protein
• 0%DV vitamin A
• 6%DV vitamin C
• 2%DV calcium
• 15%DV iron
Low-Fat Slow-Cooker Roast
East Earl, PA
Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 6-qt.
3-lb. boneless beef roast
4 carrots, cut into 2" pieces
4 potatoes, cut into quarters
2 onions, quartered
1 cup fat-free, low-sodium beef broth
1 tsp. garlic powder
½ tsp. Mrs. Dash seasoning
½ tsp. salt
½ tsp. black pepper
1. Place roast in slow cooker.
2. Add carrots around edges, pushing them down so they reach the bottom of the cooker.
3. Add potatoes and onions.
4. Mix together broth and seasonings and pour over roast.
5. Cover. Cook on low 6-8 hours or on high 3-4 hours.
—— PER SERVING ——
• 260 calories (60 calories from fat)
• 7 total fat (2g saturated, 0g trans)
• 80mg cholesterol
• 180mg sodium
• 20g total carbohydrate (3g fiber, 4g sugar)
• 30g protein
• 80%DV vitamin A
• 20%DV vitamin C
• 2%DV calcium
• 20%DV iron
Tips:
1. You may brown the roast in a nonstick skillet on all sides before placing in cooker for added flavor.
2. If you want gravy, and if your diet allows, add a second cup of fat-free beef broth to Step 4. Remove roast from cooker at end of cooking time and keep warm on a platter. Turn cooker to high until cooking juices come to a boil. Meanwhile, mix ¼ cup flour into ½ cup cold water until smooth. When cooking juices boil, stir in flour water, stirring constantly until smooth and thickened. Serve with sliced beef.
Bath, NY
Makes 9 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6-qt.
4 carrots, cut in 1" chunks
5 medium potatoes, cut in 1" chunks
1 lb. frozen, or fresh, green beans
1 large onion, cut in wedges
1½ cups water
3-lb. eye of round beef roast
2 cloves garlic, minced
salt to taste
pepper to taste
10¾-oz. can low-fat, low-sodium cream of mushroom soup
2 Tbsp. Worcestershire sauce
1 pkg. low-sodium dry onion soup mix, beef or mushroom flavor
1. Place vegetables and water into slow cooker.
2. Place beef roast on top of vegetables.
3. Sprinkle garlic over meat, followed by salt and pepper to taste.
4. Spoon cream of mushroom soup over seasoned meat.
5. Gently pour Worcestershire sauce over soup.
6. Sprinkle with dry onion soup mix.
7. Cover. Cook on high 2-3 hours.
8. Reset temperature to low. Continue cooking 2-3 more hours, or until vegetables and meat are fork-tender but not dry or mushy.
—— PER SERVING ——
• 310 calories (50 calories from fat)
• 5g total fat (2g saturated, 0g trans)
• 65mg cholesterol
• 370mg sodium
• 27g total carbohydrate (4g fiber, 5g sugar)
• 37g protein
• 100%DV vitamin A
• 35%DV vitamin C
• 8%DV calcium
• 20%DV iron
Succulent Steak
Grove City, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4¼-5¼ hours
Ideal slow-cooker size: 4-qt.
1½ lbs. round steak, cut ½"-¾" thick
¼ cup flour
½ tsp. salt
¼ tsp. black pepper
¼ tsp. paprika
2 onions, sliced
4-oz. can sliced mushrooms, drained
½ cup fat-free, low-sodium beef broth
2 tsp. Worcestershire sauce
2 Tbsp. flour
3 Tbsp. water
1. Mix together ¼ cup flour, salt, pepper, and paprika.
2. Cut steak into 6 pieces. Dredge meat in seasoned flour until lightly coated.
3. Layer half of onions, half of steak, and half of mushrooms into slow cooker. Repeat.
4. Combine beef broth and Worcestershire sauce. Pour over mixture in slow cooker.
5. Cover. Cook on low 4-5 hours.
6. Remove steak to serving platter and keep warm. Mix together 2 Tbsp. flour and water. Stir into juices in cooker and cook on high until thickened, about 10 minutes. Pour over steak and serve.
—— PER SERVING ——
• 190 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 340mg sodium
• 10g total carbohydrate (1g fiber, 2g sugar)
• 24g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 0%DV calcium
• 20%DV iron
Roasting bags work well in the slow cooker. Simply fill with meat and vegetables and cook as directed in slow cooker recipes. Follow manufacturer’s directions for filling and sealing bags.
Charlotte Shaffer, East Earl, PA
West Middletown, PA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6-qt.
2 lbs. round steak, cut into ¾" cubes
1 cup onions, chopped
1 clove garlic, pressed
2 Tbsp. flour
½ tsp. salt
½ tsp. pepper
1 tsp. paprika
¼ tsp. dried thyme, crushed
1 bay leaf
14½-oz. can low-sodium stewed or diced tomatoes
1 cup fat-free sour cream
1. Place steak cubes, onions and garlic in slow cooker.
2. Stir in flour and mix to coat steak cubes and vegetables.
3. Add salt, pepper, paprika, thyme, bay leaf, and tomatoes. Stir well.
4. Cover. Cook on low 4-6 hours, or until meat is tender but not dry.
5. Add sour cream 30 minutes before end of cooking time. Stir in thoroughly.
6. Serve slow cooker contents over cooked noodles or brown rice.
—— PER SERVING ——
• 210 calories (40 calories from fat)
• 4.5g total fat (1.5 saturated, 0g trans)
• 70mg cholesterol
• 300mg sodium
• 14g total carbohydrate (2g fiber, 3g sugar)
• 28g protein
• 10%DV vitamin A
• 15%DV vitamin C
• 8%DV calcium
• 20%DV iron
Beef Burgundy
Rochester, NY
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4¼-6¼ hours
Ideal slow-cooker size: 4-qt.
2 slices lean turkey bacon, cut in squares
2 lbs. lean sirloin tip, or round, steak, cubed
¼ cup flour
1 tsp. salt
½ tsp. seasoning salt
¼ tsp. dried marjoram
½ tsp. dried thyme
¼ tsp. black pepper
1 garlic clove, minced
1 low-sodium beef bouillon cube, crushed
1 cup burgundy wine
¼ lb. fresh mushrooms, sliced
2 Tbsp. cornstarch
2 Tbsp. cold water
1. Cook bacon in nonstick skillet until browned. Remove bacon, reserving drippings.
2. Coat beef with flour and brown on all sides in bacon drippings.
3. Combine steak, bacon drippings, bacon, seasonings, garlic, bouillon, and wine in slow cooker.
4. Cover. Cook on low 4-6 hours.
5. Add mushrooms.
6. Dissolve cornstarch in water. Add to slow cooker.
7. Cover. Cook on high 15 minutes.
8. Serve over noodles.
—— PER SERVING ——
• 180 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 55mg cholesterol
• 630mg sodium
• 7g total carbohydrate (0g fiber, 1g sugar)
• 18g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 15%DV iron
Variation:
If your diet allows, you may want to increase the salt to 1½ tsp. or the seasoning salt to 1 tsp.
Rochester, NY
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 5- or 6-qt.
3 large carrots, cut into chunks
1 cup chopped celery
1 tsp. salt*
½ tsp. black pepper*
1 cup water
4-lb. corned beef
1 large onion, cut into pieces
4 potatoes, peeled and chunked
half a small head of cabbage, cut in wedges
1. Place carrots, celery, seasonings, and water in slow cooker.
2. Add beef. Cover with onions.
3. Cover. Cook on low 4-6 hours or on high 2-3 hours. (If your schedule allows, this dish has especially good taste and texture if you begin it on high for 1 hour, and then turn it to low for 4-5 hours, before going on to Step 4.)
4. Lift corned beef out of cooker and add potatoes, pushing them to bottom of slow cooker. Return beef to cooker.
5. Cover. Cook on low 1 hour.
6. Lift corned beef out of cooker and add cabbage, pushing the wedges down into the broth. Return beef to cooker.
7. Cover. Cook on low 1 more hour.
8. Remove corned beef. Cool and slice on the diagonal. Serve surrounded by vegetables.
—— PER SERVING ——
• 340 calories (130 calories from fat)
• 15g total fat (5g saturated, 0.5g trans)
• 75mg cholesterol
• 1110mg sodium
• 35g total carbohydrate (7g fiber, 6g sugar)
• 19g protein
• 80%DV vitamin A
• 40%DV vitamin C
• 8%DV calcium
• 20%DV iron
* If the corned beef that you buy includes a spice packet, use either it or the salt and pepper called for in this recipe. Do not use both. (The nutritional analysis for this recipe was based on the 1 tsp. salt and ½ tsp. black pepper specified here, and not on a spice packet.)
Tip:
Horseradish is a tasty condiment to serve alongside this dish.
Make sure you cut potatoes small enough so they cook thoroughly.
Trudy Kutter, Corfu, NY
CC Roast (Company’s Coming)
Albuquerque, NM
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4- or 5-qt.
3-lb. boneless pot roast
2 Tbsp. flour
1 Tbsp. prepared mustard
1 Tbsp. chili sauce
1 Tbsp. Worcestershire sauce
1 tsp. red cider vinegar
1 tsp. sugar
4 potatoes, sliced
2 onions, sliced
1. Place pot roast in slow cooker.
2. Make a paste with the flour, mustard, chili sauce, Worcestershire sauce, vinegar, and sugar. Spread over roast.
3. Top with potatoes and then the onions.
4. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 320 calories (70 calories from fat)
• 8g total fat (3g saturated, 0g trans)
• 100mg cholesterol
• 160mg sodium
• 24g total carbohydrate (3g fiber, 3g sugar)
• 36g protein
• 0%DV vitamin A
• 20%DV vitamin C
• 2%DV calcium
• 25%DV iron
Beef Roast with Mushroom Barley
Minooka, IL
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 6-qt.
1 cup dry pearl barley (not quick-cook)
½ cup onion, diced
6½-oz. can mushrooms, undrained
1 tsp. garlic, minced
1 tsp. Italian seasoning
¼ tsp. black pepper
2-lb. eye of round beef roast
1¾ cups low-sodium, fat-free beef broth
1. Put barley, onion, mushrooms with liquid, and garlic in slow cooker.
2. Sprinkle seasoning and pepper over top.
3. Add roast. Pour broth over all.
4. Cover. Cook 4-5 hours on low, or until meat is fork-tender and barley is also tender.
—— PER SERVING ——
• 320 calories (50 calories from fat)
• 5g total fat (2g saturated, 0g trans)
• 60mg cholesterol
• 180mg sodium
• 28g total carbohydrate (6g fiber, 1g sugar)
• 38g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 20%DV iron
Tip:
Serve with mashed potatoes. They’ll benefit from the delicious broth in this dish.
Easy Company Beef
Garysburg, NC
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4-qt.
3 lbs. lean stewing beef, cubed
10¾-oz. can fat-free, low-sodium cream of mushroom soup
7-oz. jar mushrooms, undrained
½ cup red wine
1 envelope dry onion soup mix
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 5-6 hours.
3. Serve over noodles, rice, or pasta.
—— PER SERVING ——
• 130 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 370mg sodium
• 4g total carbohydrate (0g fiber, 0g sugar)
• 16g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 10%DV iron
Beef Stroganoff
Gladstone, MI
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 3¼-4¼ hours
Ideal slow-cooker size: 4-qt.
1½ lbs. lean beef stewing meat, trimmed of fat
1 onion, chopped
1 clove garlic, minced
1 tsp. salt
¼ tsp. black pepper
1 lb. fresh mushrooms
10¾-oz. can 98% fat-free cream of mushroom soup
1 cup water
1 cup fat-free sour cream
1. Combine all ingredients except sour cream in slow cooker.
2. Cook on low 3-4 hours.
3. Stir in sour cream.
4. Cook on high for a few minutes to heat sour cream.
—— PER SERVING ——
• 240 calories (70 calories from fat)
• 7g total fat (2.5g saturated, 0.5g trans)
• 75mg cholesterol
• 800mg sodium
• 15g total carbohydrate (1g fiber, 6g sugar)
• 27g protein
• 6%DV vitamin A
• 2%DV vitamin C
• 8%DV calcium
• 20%DV iron
Tip:
This saucy dish works well served over no-yolk noodles.
Rapid City, SD
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 5- or 6-qt.
1½-lb. round steak, trimmed of fat
¼ cup flour
½ tsp. black pepper
½ tsp. salt
1 tsp. garlic, minced
1 small onion, chopped
1 Tbsp. low-sodium soy sauce
1 beef bouillon cube
10¾-oz. can 98% fat-free cream of mushroom soup
1 cup water
8-oz. pkg. fat-free cream cheese, cubed
1. Cut steak into strips 1" long and ½" wide.
2. Mix with flour, pepper, salt, and garlic.
3. Combine with onion, soy sauce, bouillon, soup, and water in slow cooker.
4. Cook on low 3-4 hours, stirring occasionally.
5. Add cream cheese cubes during last 30 minutes of cooking.
6. Serve over cooked wide noodles.
—— PER SERVING ——
• 140 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 760mg sodium
• 8g total carbohydrate (0g fiber, 1g sugar)
• 18g protein
• 4%DV vitamin A
• 2%DV vitamin C
• 6%DV calcium
• 10%DV iron
Milk products such as cream, milk, and sour cream can curdle and separate when cooked for a long period. Add them during the last 10 minutes if cooking on High, or during the last 20-30 minutes if cooking on Low.
Mrs. J. E. Barthold, Bethlehem, PA
Marilyn Yoder, Archbold, OH
Tuscan Beef Stew
Seymour, CT
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 3-5 hours
Ideal slow-cooker size: 4-qt.
10½-oz. can low-sodium tomato soup
10½-oz. can low-sodium, fat-free beef broth
½ cup water
1 tsp. dry Italian seasoning
½ tsp. garlic powder
14½-oz. can low-sodium Italian diced tomatoes
3 large carrots (¾ lb.), cut into 1" pieces
2 lbs. stewing beef, cut into 1" cubes
2 15½-oz. cans white kidney (cannellini) beans, rinsed and drained
1. Mix all ingredients, except beans, in slow cooker.
2. Cover. Cook on high 3 hours, or on low 4-5 hours, or until vegetables and beef are tender.
3. Stir in beans. Cover. Cook on high for final 10 minutes of cooking time.
—— PER SERVING ——
• 330 calories (70 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 350mg sodium
• 31g total carbohydrate (7g fiber, 6g sugar)
• 35g protein
• 100%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 35%DV iron
Memphis, TN
Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 4-qt.
1½ lbs. boneless veal shoulder, trimmed of all fat and cut into 1" cubes
1 cup water
¼ cup sherry
2 Tbsp. low-sodium soy sauce
1 tsp. ground ginger
1 tsp. artificial sweetener
1. Lightly brown veal in a nonstick skillet.
2. Combine remaining ingredients in slow cooker. Stir in veal.
3. Cover. Cook on low 3-4 hours.
—— PER SERVING ——
• 220 calories (60 calories from fat)
• 7g total fat (3g saturated, 0g trans)
• 130mg cholesterol
• 470mg sodium
• 1g total carbohydrate (0g fiber, 0g sugar)
• 32g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 10%DV iron
Variation:
You may substitute pork shoulder for the veal.
This is tasty served over rice.
Sturdy Sauerkraut Dinner
Gladstone, MI
Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 6-qt.
1 lb. beef stewing meat, trimmed of fat
1 lb. pork roast, cubed and trimmed of fat
2 10¾-oz. cans 98% fat-free cream of mushroom soup
1 envelope dry onion soup mix
27-oz. can sauerkraut
2 cups skim milk
12-oz. pkg. kluski (or extra-sturdy) noodles
1. Combine all ingredients except noodles in slow cooker.
2. Cook on low 4-5 hours.
3. Add uncooked noodles 2 hours before serving, or cook noodles fully, drain, and stir into Dinner 15 minutes before serving.
—— PER SERVING ——
• 300 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0.5g trans)
• 95mg cholesterol
• 780mg sodium
• 33g total carbohydrate (2g fiber, 4g sugar)
• 25g protein
• 2%DV vitamin A
• 2%DV vitamin C
• 8%DV calcium
• 15%DV iron
Hamburger Cabbage
Rapid City, SD
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. extra-lean ground beef
1 medium-sized head cabbage, cut in bite-sized pieces, or shredded, whichever you prefer
1 small onion, diced
1 tsp. salt
¼ tsp. black pepper
1 cup ketchup
1. Brown beef in nonstick skillet.
2. Place half the cut cabbage in the cooker. Top with half the onions.
3. Place beef over vegetables and sprinkle with half the seasonings.
4. Top with remaining cabbage, onions, and seasonings.
5. Spread ketchup over all.
6. Cook on low 4-5 hours, or until vegetables are done to your liking.
—— PER SERVING ——
• 210 calories (70 calories from fat)
• 7g total fat (3g saturated, 0g trans)
• 30mg cholesterol
• 560mg sodium
• 20g total carbohydrate (4g fiber, 9g sugar)
• 18g protein
• 10%DV vitamin A
• 40%DV vitamin C
• 8%DV calcium
• 15%DV iron
Wamego, KS
Makes 8 servings
Prep. Time: 30-45 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 3- or 4-qt.
large head of cabbage
¼ cup Egg Beaters
8-oz. can tomato sauce
¾ cup minute rice, uncooked
½ cup green bell pepper, chopped
½ cup (approx. 15) crushed low sodium, low-fat crackers
1 envelope low-sodium dry onion soup mix
1½ lbs. 95% fat-free ground beef
46-oz. can low-sodium vegetable juice
½ cup reduced fat grated Parmesan cheese, optional
1. Cook whole head of cabbage in boiling water just until outer leaves begin to loosen. Pull off 16 large leaves. Drain well. (Use remaining leaves for another meal.)
2. Cut out thick veins from bottoms of reserved leaves.
3. Combine Egg Beaters, tomato sauce, rice, green pepper, cracker crumbs, and dry soup mix in a bowl.
4. Crumble beef over mixture and mix well.
5. Place approximately ¼ cup of mixture on each cabbage leaf.
6. Fold in sides, beginning from cut end.
7. Roll up completely to enclose meat.
8. Secure each roll with a toothpick.
9. Place cabbage rolls in 3- or 4-quart slow cooker.
10. Pour vegetable juice over rolls.
11. Cover and cook on low 4-6 hours, or until rice is fully cooked, or filling reaches 160°.
12. Just before serving, sprinkle each roll with cheese if you wish.
—— PER SERVING ——
• 280 calories (50 calories from fat)
• 6 total fat (2.5 saturated, 0 trans)
• 55 cholesterol
• 630mg sodium
• 33g total carbohydrate (6g fiber, 13g sugar)
• 23g protein
• 60%DV vitamin A
• 190%DV vitamin C
• 15%DV calcium
• 25%DV iron
Stuffed Cabbage
New Holland, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
4 cups water
12 large cabbage leaves, cut from head at base and washed
1 lb. lean ground beef or lamb
½ cup rice, cooked
½ tsp. salt
¼ tsp. black pepper
¼ tsp. dried thyme
¼ tsp. nutmeg
¼ tsp. cinnamon
6-oz. can tomato paste
¾ cup water
1. Boil 4 cups water in saucepan. Turn off heat. Soak cabbage leaves in water for 5 minutes. Remove. Drain. Cool.
2. Combine ground beef, rice, salt, pepper, thyme, nutmeg, and cinnamon.
3. Place 2 Tbsp. of mixture on each cabbage leaf. Roll firmly. Stack in slow cooker.
4. Combine tomato paste and ¾ cup water. Pour over stuffed cabbage.
5. Cover. Cook on low 4-6 hours.
—— PER SERVING ——
• 140 calories (50 calories from fat)
• 5g total fat (2g saturated, 0g trans)
• 20mg cholesterol
• 220mg sodium
• 10g total carbohydrate (2g fiber, 2g sugar)
• 13g protein
• 10%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 10%DV iron
Plano, IL
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5- or 6-qt.
1 small head cabbage, chopped
2 large onions, diced
6-8 ribs celery, chopped
1½-2 lbs. extra-lean ground beef
2 15-oz. cans low-sodium stewed tomatoes
2 14½-oz. cans green beans, drained
1 tsp. dried basil
1 tsp. dried oregano
½ tsp. dried thyme
3-4 cups water
1. Combine all ingredients in slow cooker.
2. Cook on low 4-6 hours, or until meat is fully cooked.
—— PER SERVING ——
• 370 calories (130 calories from fat)
• 14g total fat (6g saturated, 0.5g trans)
• 55mg cholesterol
• 530mg sodium
• 26g total carbohydrate (9g fiber, 14g sugar)
• 36g protein
• 20%DV vitamin A
• 60%DV vitamin C
• 15%DV calcium
• 40%DV iron
Variations:
1. You may substitute 1½-2 lbs. lean stewing meat instead of ground chuck.
2. You may also substitute 1½-2 lbs. ground turkey instead of ground beef.
Hamburger, Cabbage & Potato Dinner
Lebanon, PA
Makes 6-8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5- or 6-qt.
1 lb. extra-lean ground beef
6 medium potatoes, quartered
1 medium-sized head of cabbage, cut in chunks
¾ tsp. salt
½ tsp. black pepper
2 cups water
1. Brown ground beef in nonstick skillet.
2. Layer in slow cooker potatoes, cabbage, and hamburger. Sprinkle seasonings over each layer.
3. Pour water over top.
4. Cover. Cook on low 6-8 hours or until vegetables are tender.
—— PER SERVING ——
• 250 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 20mg cholesterol
• 75mg sodium
• 34g total carbohydrate (6g fiber, 4g sugar)
• 16g protein
• 4%DV vitamin A
• 80%DV vitamin C
• 8%DV calcium
• 15%DV iron
Beef-Vegetable Casserole
Narvon, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 5-qt.
1 lb. extra-lean ground beef, or turkey
1 medium-sized onion, chopped
½ cup celery, chopped
4 cups cabbage, chopped
2½ cups canned stewed tomatoes, slightly mashed
1 Tbsp. flour
1 tsp. salt
1 Tbsp. sugar
¼-½ tsp. black pepper, according to your taste preference
1. Sauté meat, onion, and celery in nonstick skillet until meat is browned.
2. Pour into slow cooker.
3. Top with layers of cabbage, tomatoes, flour, salt, sugar, and pepper.
4. Cover. Cook on high 2-3 hours.
—— PER SERVING ——
• 140 calories (50 calories from fat)
• 5g total fat (2g saturated, 0g trans)
• 20mg cholesterol
• 710mg sodium
• 10g total carbohydrate (2g fiber, 6g sugar)
• 13g protein
• 8%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 10%DV iron
Manheim, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 5-qt.
1½ lbs. round steak, trimmed of fat
1 cup frozen corn, thawed
½-1 cup fresh cilantro, chopped, according to your taste preference
½ cup low-sodium, fat-free beef broth
3 ribs celery, sliced
1 large onion, sliced
20-oz. jar salsa
15-oz. can black beans, or pinto beans, rinsed and drained
1 cup fat-free cheddar cheese
1. Cut beef into 6 pieces. Place in slow cooker.
2. Combine remaining ingredients, except cheese, and pour over beef.
3. Cover. Cook on low 5-6 hours.
4. Sprinkle with cheese before serving.
—— PER SERVING ——
• 290 calories (60 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 900mg sodium
• 26g total carbohydrate (7g fiber, 2g sugar)
• 35g protein
• 20%DV vitamin A
• 20%DV vitamin C
• 25%DV calcium
• 25%DV iron
Cowtown Favorite
Cinnaminson, NJ
Makes 10 servings
Prep. Time: 25 minutes
Cooking Time: 3-5 hours
Ideal slow-cooker size: 4-qt.
2½ lbs. boneless beef, cut in 1"-square pieces and trimmed of fat
1 tsp. black pepper
½ tsp. salt
1 Tbsp. flour
1 medium-sized onion, sliced thin
3 large potatoes, peeled and chopped
3 cups carrots, cut in ½" slices
1 rib celery, chopped
2 cups green beans, cut in 1" pieces
2 14-oz. cans low-sodium stewed tomatoes, undrained
10¾-oz. can low-sodium tomato soup
2 Tbsp. minute tapioca
1. Combine black pepper, salt, and flour in a plastic bag. Add half the beef cubes. Shake to coat. Place beef in slow cooker. Shake the remaining cubes, and then add them to the cooker.
2. Layer onions, potatoes, carrots, celery, and green beans on top of meat.
3. Mix tomatoes, soup, and tapioca together. Pour over meat and vegetables.
4. Cover. Cook on high 3 hours or on low 4-5 hours.
—— PER SERVING ——
• 260 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 190mg sodium
• 26g total carbohydrate (5g fiber, 7g sugar)
• 25g protein
• 200%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 25%DV iron
Beef and Beans
Hobe Sound, FL
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4-qt.
2½ lbs. beef, trimmed of fat and cut into ¾” pieces
15½-oz. can kidney beans, drained and rinsed
15½-oz. can great northern beans, drained and rinsed
2 14½-oz. cans diced tomatoes with garlic and onions, undrained
1 tsp. salt
½ tsp. black pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 5-6 hours, or until beef is tender.
3. Serve over cooked rice.
—— PER SERVING ——
• 250 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 650mg sodium
• 19g total carbohydrate (5g fiber, 4g sugar)
• 29g protein
• 6%DV vitamin A
• 6%DV vitamin C
• 10%DV calcium
• 20%DV iron
Shickley, NE
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 3-6 hours
Ideal slow-cooker size: 5-qt.
1½ lbs. lean ground chuck
6 medium-sized potatoes, thinly sliced
1 medium onion, thinly sliced
½ tsp. salt
½ tsp. black pepper
15-oz. can corn, undrained
15-oz. can peas, undrained
¼ cup water
10¾-oz. can fat-free, low-sodium cream of mushroom soup
1. Brown ground chuck in nonstick skillet. Then create the following layers in the slow cooker.
2. Layer 1: one-fourth of potatoes, mixed with one-half the onions, salt, and pepper.
3. Layer 2: half-can of corn.
4. Layer 3: one-fourth of potatoes.
5. Layer 4: half-can of peas.
6. Layer 5: one-fourth of potatoes, mixed with one-half the onions, salt, and pepper.
7. Layer 6: remaining corn.
8. Layer 7: remaining potatoes.
9. Layer 8: remaining peas and water.
10. Layer 9: ground chuck.
11. Layer 10: soup.
12. Cover. Cook on high 3-4 hours or on low 6 hours.
—— PER SERVING ——
• 370 calories (90 calories from fat)
• 9g total fat (3.5g saturated, 0.5g trans)
• 30mg cholesterol
• 720mg sodium
• 49g total carbohydrate (7g fiber, 6g sugar)
• 25g protein
• 0%DV vitamin A
• 30%DV vitamin C
• 4%DV calcium
• 25%DV iron
When cooking meats and vegetables together, especially when cooking on Low, place the vegetables on the bottom where they will be kept moist.
Roseann Wilson, Albuquerque, NM
Goulash with Vegetables
Williamsfield, IL
Makes 7 servings
Prep. Time: 15 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4-qt.
1 lb. extra-lean ground beef
1 medium-sized onion, chopped
1 clove garlic, chopped
14½-oz. can low-sodium diced tomatoes
16-oz. can kidney beans, drained
½ cup green bell pepper, chopped
1 cup celery, chopped
1 tsp. salt
1 Tbsp. Worcestershire sauce
½ tsp. paprika
1 Tbsp. sugar
1 bay leaf
¼ tsp. black pepper
1. Brown lean ground beef, onion, and garlic in a nonstick skillet over medium heat.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 4-5 hours.
4. Serve over or with mashed potatoes.
—— PER SERVING ——
• 190 calories (60 calories from fat)
• 6g total fat (2.5g saturated, 0g trans)
• 25mg cholesterol
• 800mg sodium
• 17g total carbohydrate (4g fiber, 5g sugar)
• 18g protein
• 2%DV vitamin A
• 10%DV vitamin C
• 8%DV calcium
• 15%DV iron
Coranth, WI
Makes 8 servings
Soaking Time: 8 hours or overnight
Prep. Time: 35-40 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 3- or 4-qt.
1 cup uncooked wild rice
½ lb. loose turkey sausage
1 lb. 95% lean ground beef
1 medium onion, chopped
1 cup celery, chopped
1 green bell pepper, chopped
2-3 medium carrots, grated
2 tsp. light soy sauce
1 tsp. Worcestershire sauce
10¾-oz. can low-sodium, low-fat cream of mushroom soup
10¾-oz. can low-sodium, low-fat cream of chicken soup
1 cup sliced mushrooms, optional (undrained if using canned mushrooms)
½ cup water, or more
1. Wash and soak rice overnight.
2. Brown sausage and beef together in large skillet.
3. Drain off drippings. Place meat in slow cooker.
4. Drain rice.
5. Add rice, chopped onion, celery, green pepper, and carrots to slow cooker.
6. Stir in soy sauce, Worcestershire sauce, soups, and mushrooms if you wish.
7. Mix in water.
8. Cover. Cook on high 1 hour. Stir. If dish seems somewhat dry, add another ½ cup water.
9. Cover. Cook on low 2 hours.
10. Or cook on low a total of 4 hours.
—— PER SERVING ——
• 260 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 55mg cholesterol
• 560mg sodium
• 28g total carbohydrate (3g fiber, 4g sugar)
• 21g protein
• 60%DV vitamin A
• 25%DV vitamin C
• 6%DV calcium
• 10%DV iron
Ground Beef Casserole
Willow Street, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 5-8 hours
Ideal slow-cooker size: 6-qt.
1½ lbs. lean ground chuck
6-8 potatoes, sliced
water and ½ tsp. cream of tartar
1 medium-sized onion, sliced
1 clove garlic, minced
½ tsp. salt
½ tsp. dried basil
½ tsp. dried thyme
¼ tsp. black pepper
14½-oz. can cut green beans with juice
10¾-oz. can fat-free, low-sodium cream of mushroom soup
1. Crumble uncooked ground chuck in bottom of slow cooker.
2. Slice potatoes into mixing bowl filled with water mixed with cream of tartar to keep potatoes from turning dark. Stir together; then drain potatoes and discard water.
3. Add potatoes, onion, garlic, salt, basil, thyme, and black pepper to cooker.
4. Pour beans over all. Spread can of mushroom soup over beans.
5. Cover. Cook on low 5-8 hours.
• 340 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 0.5g trans)
• 30mg cholesterol
• 610mg sodium
• 43g total carbohydrate (6g fiber, 3g sugar)
• 23g protein
• 0%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 20%DV iron
Tips:
1. If you have time, brown the chuck in a nonstick skillet before putting it in the slow cooker.
2. For a creamier dish, mix half a soup can of water with the mushroom soup before placing over beans.
Beef Stew
Hobe Sound, FL
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 6½ hours
Ideal slow-cooker size: 5-qt.
1½ lbs. boneless, beef chuck roast, trimmed of fat
1 envelope dry low-sodium onion soup mix
½ tsp. black pepper
6 cups water
2 cups potatoes, peeled and cubed
8 medium-sized carrots, cut into chunks
1 medium-sized onion, chopped
1 cup frozen peas, thawed
1 cup frozen corn, thawed
5 Tbsp. cornstarch
6 Tbsp. cold water
1. Place beef in slow cooker. Sprinkle with soup mix and pepper.
2. Pour water around meat.
3. Cover. Cook on low 4 hours.
4. Remove roast and let stand 5 minutes.
5. Add vegetables to slow cooker. Cube beef and return to slow cooker.
6. Cover. Cook on low 1½ hours, or until veggies are tender.
7. Combine cornstarch and cold water until smooth. Stir into stew.
8. Cover. Cook on high 1 more hour.
—— PER SERVING ——
• 240 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 50mg cholesterol
• 170mg sodium
• 31g total carbohydrate (5g fiber, 7g sugar)
• 21g protein
• 300%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 20%DV iron
Welcome-Home Slow-Cooker Stew
Collingswood, NJ
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 3 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. lean beef, cubed
2 cups low-sodium diced canned tomatoes, undrained
1 cup nonfat, low-sodium beef broth
¼ cup red wine
1 Tbsp. Worcestershire sauce
1 bay leaf
1 tsp. dried thyme
1 tsp. dried rosemary
1 tsp. dried marjoram
1 Tbsp. garlic, crushed
½ tsp. black pepper
1 onion, diced
2-3 medium-sized potatoes, diced
1 cup carrots, chopped
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 3 hours.
—— PER SERVING ——
• 170 calories (35 calories from fat)
• 4g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 300mg sodium
• 15g total carbohydrate (3g fiber, 5g sugar)
• 18g protein
• 100%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 15%DV iron
Variation:
If your sodium count allows, you may want to add ¼-½ tsp. salt to Step 1.
Albuquerque, NM
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 5-qt.
½ lb. lean round steak, cut in ½" cubes
4 carrots, peeled and cut in ¼" slices
1 cup yellow onions, chopped
½ cup green bell peppers, coarsely chopped
1 clove garlic, minced
½ lb. fresh button mushrooms, quartered
¾ cup dry pearl barley
½ tsp. salt
¼ tsp. ground black pepper
½ tsp. dried thyme
½ tsp. dried sweet basil
1 bay leaf
5 cups fat-free, low-sodium beef broth
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 220 calories (45 calories from fat)
• 5g total fat (1g saturated, 0g trans)
• 25mg cholesterol
• 520mg sodium
• 29g total carbohydrate (6g fiber, 5g sugar)
• 16g protein
• 200%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 15%DV iron
Beef and Beans over Rice
Millersburg, OH
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3½-4½ hours
Ideal slow-cooker size: 4-qt.
1½ lbs. boneless, round steak
1 Tbsp. prepared mustard
1 Tbsp. chili powder
½ tsp. salt, optional
¼ tsp. black pepper
1 garlic clove, minced
2 14½-oz. cans low-sodium diced tomatoes
1 medium-sized onion, chopped
1 beef bouillon cube, crushed
16-oz. can kidney beans, rinsed and drained
1. Cut steak into thin strips.
2. Combine mustard, chili powder, salt if you wish, pepper, and garlic in a bowl.
3. Add steak. Toss to coat.
4. Transfer to slow cooker. Add tomatoes, onion, and bouillon.
5. Cover. Cook on low 3-4 hours.
6. Stir in beans. Cook 30 minutes longer.
7. Serve over rice.
—— PER SERVING ——
• 190 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 50mg cholesterol
• 870mg sodium
• 15g total carbohydrate (4g fiber, 4g sugar)
• 21g protein
• 10%DV vitamin A
• 8%DV vitamin C
• 0%DV calcium
• 15%DV iron
Brevard Stew
Melbourne, FL
Makes 10 servings
Prep. Time: 20-25 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 5-qt.
1½ lbs. lean stewing beef, cut in 1" cubes
1 cup onions, chopped
1 Tbsp. olive oil
3 medium-sized potatoes, cut in 1" cubes
28-oz. can low-sodium crushed tomatoes, undrained
16-oz. can cream-style corn, drained and rinsed
16-oz. can low-sodium lima beans, drained and rinsed
16-oz. can low-sodium cut carrots, drained and rinsed
1 Tbsp. Worcestershire sauce
¾ tsp. salt
½ tsp. dried marjoram leaves
4 slices bacon, cooked and crumbled
¼ tsp. red pepper sauce
1. In a large skillet, brown beef and onions in olive oil over medium heat until beef is brown on all sides. Drain.
2. Combine all ingredients except bacon and red pepper sauce in slow cooker sprayed with nonfat cooking spray. Mix well.
3. Cover. Cook on low 4-5 hours.
4. Stir bacon and red pepper sauce into stew just before serving.
—— PER SERVING ——
• 270 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 45mg cholesterol
• 530mg sodium
• 35g total carbohydrate (6g fiber, 5g sugar)
• 20g protein
• 100%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 25%DV iron
Veggie Beef Stew
Anderson, IN
Makes 5 servings
Prep. Time: 25 minutes
Cooking Time: 2½-3½ hours
Ideal slow-cooker size: 3- or 4-qt.
¾ lb. lean stewing meat, trimmed of fat and cut into ½" cubes
2 tsp. canola oil
14½-oz. can low-sodium, low-fat beef broth
14½-oz. can low-sodium stewed tomatoes
1½ cups butternut squash, peeled and cubed
1 cup frozen corn
½ cup carrots, chopped
dash of salt
dash of black pepper
dash of dried oregano
2 Tbsp. cornstarch
¼ cup water
1. In a skillet, brown stewing meat in canola oil over medium heat. Transfer to slow cooker.
2. Add beef broth, vegetables, salt, pepper, and oregano.
3. Cover. Cook on high 2-3 hours.
4. Combine cornstarch and water until smooth. Stir into stew.
5. Cover. Cook on high 30 minutes.
—— PER SERVING ——
• 200 calories (50 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 40mg cholesterol
• 180mg sodium
• 22g total carbohydrate (4g fiber, 6g sugar)
• 17g protein
• 150%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 15%DV iron
Best Everyday Stew
Rapid City SD
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 6-qt.
2¼ lbs. flank steak, 1½" thick
8 red potatoes, small to medium in size
10 baby carrots
1 large clove garlic, diced
1 medium-sized to large onion, chopped
1 cup baby peas
3 ribs celery, cut in 1" pieces
3 cups cabbage, in chunks
2 8-oz. cans low-sodium tomato sauce
1 Tbsp. Worcestershire sauce
2 bay leaves
¼-½ tsp. dried thyme, according to your taste preference
¼-½ tsp. dried basil, according to your taste preference
¼-½ tsp. dried marjoram, according to your taste preference
1 Tbsp. parsley
2 cups water or more, if desired
4 cubes beef or vegetable bouillon
1. Trim flank steak of fat. Cut in 1½" cubes. Brown slowly in nonstick skillet.
2. Quarter potatoes.
3. Combine all ingredients in large slow cooker.
4. Cover. Cook on high 1 hour. Turn to low and cook 4-5 additional hours.
—— PER SERVING ——
• 260 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 75mg cholesterol
• 1330mg sodium
• 22g total carbohydrate (4g fiber, 6g sugar)
• 29g protein
• 40%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 25%DV iron
Tip:
Let all soups and stews sit overnight in refrigerator and skim off any fat in the morning.
West Fargo, ND
Makes 8 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
1 cup uncooked wild rice, rinsed and drained
1 cup celery, chopped
1 cup carrots, chopped
2 4-oz. cans mushrooms, drained
1 large onion, chopped
½ cup slivered almonds
3 beef bouillon cubes
2½ tsp. seasoned salt
2 lbs. boneless round steak, cut in bite-sized pieces
3 cups water
1. Layer ingredients in slow cooker in order listed. Do not stir.
2. Cover. Cook on low 4-6 hours.
3. Stir before serving.
—— PER SERVING ——
• 300 calories (90 calories from fat)
• 10g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 1110mg sodium
• 24g total arbohydrate (4g fiber, 3g sugar)
• 28g protein
• 80%DV vitamin A
• 2%DV vitamin C
• 4%DV calcium
• 20%DV iron
A word of caution — it is a common mistake to add too much liquid.
Mrs. J. E. Barthold, Bethlehem, PA
Hearty Beef Stew
Ridgely, MD
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5- or 6-qt.
2 lbs. lean stewing beef, cubed
2 Tbsp. quick-cooking tapioca
2 ribs celery
4 onions, quartered
1 Tbsp. sugar
4 carrots, cut up
4 potatoes, cubed
16-oz. can string beans, undrained
10¾-oz. can low-sodium tomato soup
½ cup water
1 tsp. salt
½ tsp. black pepper
1 Tbsp. fresh parsley
1. Combine all ingredients except parsley in slow cooker.
2. Cover. Cook on low 4-6 hours. Stir in parsley just before serving.
—— PER SERVING ——
• 300 calories (60 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 440mg sodium
• 35g total carbohydrate (5g fiber, 10g sugar)
• 26g protein
• 100%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 25%DV iron
Lotsa Tomatoes Beef Stew
North Newton, KS
Makes 6 servings
Prep. Time: 20-25 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6- or 7-qt.
2 lbs. extra-lean stewing beef cubes, trimmed of fat
5-6 carrots, cut in 1" pieces
1 large onion, cut in chunks
3 ribs celery, sliced
6 medium-sized tomatoes, cut up and gently mashed
½ cup quick-cooking tapioca
1 whole clove, or ¼-½ tsp. ground cloves
1 tsp. dried basil
½ tsp. dried oregano
2 bay leaves
2 tsp. salt
½ tsp. black pepper
3-4 potatoes, cubed
1. Place all ingredients in slow cooker. Mix together well.
2. Cover. Cook on low 4-6 hours.
—— PER SERVING ——
• 400 calories (70 calories from fat)
• 8g total fat (2.5g saturated, 0g trans)
• 90mg cholesterol
• 110mg sodium
• 48g total carbohydrate (7g fiber, 10g sugar)
• 34g protein
• 200%DV vitamin A
• 50%DV vitamin C
• 60%DV calcium
• 30%DV iron
Add 2-3 Tbsp. instant mashed potatoes during the last 30 minutes of cooking if the cooking juices are too thin.
Fruity Vegetable Beef Stew
Ephrata, PA
Conrath, WI
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 3½-4½ hours
Ideal slow-cooker size: 4-qt.
¾ lb. lean beef stewing meat, cut into ½" cubes
2 tsp. canola oil
14½-oz. can fat-free beef broth
14½-oz. can stewed tomatoes, cut up
1½ cups butternut squash, peeled and cubed
1 cup frozen corn, thawed
6 dried apricot, or peach, halves, quartered
½ cup carrots, chopped
1 tsp. dried oregano
¼ tsp. salt
¼ tsp. black pepper
2 Tbsp. cornstarch
¼ cup water
2 Tbsp. fresh parsley, minced
1. Brown meat in oil in a nonstick skillet over medium heat.
2. Combine meat, broth, tomatoes, squash, corn, apricots, carrots, oregano, salt, and pepper in slow cooker.
3. Cook on low 3-4 hours, or until vegetables and meat are tender.
4. Combine cornstarch and water until smooth. Stir into stew.
5. Cook on high 30 minutes, or until stew is thickened.
6. Add parsley just before serving.
—— PER SERVING ——
• 280 calories (60 calories from fat)
• 7g total fat (1.5g saturated, 0g trans)
• 50mg cholesterol
• 510mg sodium
• 35g total carbohydrate (5g fiber, 13g sugar)
• 23g protein
• 150%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 20%DV iron
Note:
With the sweet flavor from apricots and squash we think this dish has a South American or Cuban flair. The addition of corn makes it even more hearty.
Makes-A-Meal Slow-Cooker Stew
Menomonee Falls, WI
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4- or 5-qt.
1½ lbs. beef stewing meat
1 medium-sized onion, chopped
4 carrots, peeled and cut in slices
2 ribs celery, cut in pieces
4 medium-sized potatoes, peeled and cut in cubes
28-oz. can sodium-free whole tomatoes, undrained
10½-oz. can fat-free beef broth
1 Tbsp. Worcestershire sauce
2 Tbsp. dried parsley flakes
1 bay leaf
1 tsp. salt
¼ tsp. black pepper
2 Tbsp. quick-cooking tapioca
1. Brown beef cubes over medium heat in nonstick skillet. Transfer to slow cooker.
2. Add remaining ingredients. Stir to blend.
3. Cook on low 4-5 hours.
—— PER SERVING ——
• 240 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 50mg cholesterol
• 520mg sodium
• 30g total carbohydrate (5g fiber, 6g sugar)
• 21g protein
• 150%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 20%DV iron
Holmesville, OH
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4- or 5-qt.
32-oz. bag sauerkraut, drained
1 lb. extra-lean ground beef
1 small green bell pepper, grated
2 11½-oz. cans V8 juice
½ cup chopped celery, optional
1. Combine all ingredients in slow cooker.
2. Cook for 1 hour on high, and then on low 3-4 hours.
—— PER SERVING ——
• 170 calories (60 calories from fat)
• 7g total fat (3g saturated, 0g trans)
• 30mg cholesterol
• 1160mg sodium
• 10g total carbohydrate (4g fiber, 3g sugar)
• 17g protein
• 10%DV vitamin A
• 40%DV vitamin C
• 6%DV calcium
• 25%DV iron
Tangy Barbecue Sandwiches
Grand Blanc, MI
Lititz, PA
Makes 18 sandwiches
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 6-qt.
3 cups chopped celery
1 cup chopped onions
1 cup low-sodium ketchup
1 cup low-sodium barbecue sauce
1 cup water
2 Tbsp. vinegar
2 Tbsp. Worcestershire sauce
2 Tbsp. brown sugar
1 tsp. chili powder
1 tsp. salt
½ tsp. black pepper
½ tsp. garlic powder
4-lb. lean boneless chuck roast
1. Combine all ingredients except roast in slow cooker. When well mixed, add roast.
2. Cover. Cook on low 5-6 hours.
3. Remove roast. Cool and shred meat. Return to sauce. Heat well.
4. Serve on buns.
—— PER SERVING ——
• 300 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 60mg cholesterol
• 840mg sodium
• 36g total carbohydrate (4g fiber, 10g sugar)
• 24g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 20%DV iron
Pork and Beef Barbecue
West Fargo, ND
Makes 14 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 5- or 6-qt.
8-oz. can tomato sauce
½ cup brown sugar, packed
¼ cup chili powder, or less
¼ cup cider vinegar
2 tsp. Worcestershire sauce
1 tsp. salt
1 lb. lean beef stewing meat, cut into ¾" cubes
1 lb. lean pork tenderloin, cut into ¾" cubes
3 green bell peppers, chopped
3 large onions, chopped
1. Combine tomato sauce, brown sugar, chili powder, cider vinegar, Worcestershire sauce, and salt in slow cooker.
2. Stir in meats, green peppers, and onions.
3. Cover. Cook on high 3-4 hours.
4. Shred meat with two forks. Stir all ingredients together well.
5. Serve on buns.
—— PER SERVING ——
• 270 calories (50 calories from fat)
• 6g total fat (1.5g saturated, 0.5g trans)
• 40mg cholesterol
• 480mg sodium
• 38g total carbohydrate (3g fiber, 14g sugar)
• 18g protein
• 20%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 20%DV iron
Millersburg, OH
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 5-7 hours
Ideal slow-cooker size: 4- or 5-qt.
2-lb. boneless beef roast
3 medium-sized onions, chopped
2 cups red wine vinegar
3 bay leaves
½ tsp. salt, optional
¼ tsp. ground cloves
½ tsp. garlic powder
1. Cut roast in half. Place in slow cooker.
2. Combine onions, vinegar, bay leaves, salt, cloves, and garlic powder. Pour over roast.
3. Cover. Cook on low 5-7 hours.
4. Discard bay leaves.
5. Remove meat. Shred with a fork.
6. Serve on hamburger buns.
—— PER SERVING ——
• 230 calories (50 calories from fat)
• 6g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 330mg sodium
• 27g total carbohydrate (4g fiber, 4g sugar)
• 19g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 0%DV calcium
• 15%DV iron
Variations:
If you prefer a somewhat sweeter flavoring, and your diet allows, you may want to add ¼ cup brown sugar, ½ cup raisins, or several tablespoons of Splenda to Step 2.
Beef Pitas
Rapid City, SD
Makes 2 servings
Prep. Time: 15 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 2-qt.
½ lb. beef or pork, cut into small cubes
½ tsp. dried oregano
dash of black pepper
1 cup fresh tomatoes, chopped
2 Tbsp. fresh green bell peppers, diced
¼ cup nonfat sour cream
1 tsp. red wine vinegar
1 tsp. vegetable oil
2 large pita breads, heated and cut in half
1. Place meat in slow cooker. Sprinkle with oregano and black pepper.
2. Cook on low 2-3 hours.
3. In a separate bowl, combine tomatoes, green peppers, sour cream, vinegar, and oil.
4. Fill pitas with meat. Top with vegetable- and sour-cream mixture.
—— PER SERVING ——
• 380 calories (80 calories from fat)
• 9g total fat (2.5g saturated, 0g trans)
• 75mg cholesterol
• 410mg sodium
• 44g total carbohydrate (3g fiber, 6g sugar)
• 30g protein
• 20%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 25%DV iron
French Dip
Auburn, WA
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4- or 5-qt.
2-lb. beef top round roast, trimmed
3 cups water
1 cup light soy sauce
1 tsp. dried rosemary
1 tsp. dried thyme
1 tsp. garlic powder
1 bay leaf
3 whole peppercorns
1. Place roast in slow cooker. Add water, soy sauce, and seasonings.
2. Cover. Cook on low 5-6 hours.
3. Remove meat from broth. Thinly slice or shred. Keep warm.
4. Strain broth and skim off fat. Pour broth into small cups for dipping.
5. Serve beef on rolls.
—— PER SERVING ——
• 260 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 70mg cholesterol
• 630mg sodium
• 20g total carbohydrate (1g fiber, 1g sugar)
• 26g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 20%DV iron
Abingdon, MD
Manhattan, KS
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4¼-5¼ hours
Ideal slow-cooker size: 3- or 4-qt.
2½ lbs. boneless beef top round steak
1 onion, chopped
1-oz. envelope dry fajita seasoning mix (about 2 Tbsp.)
14-oz. can diced tomatoes, undrained
1 red bell pepper, cut into 1” pieces
¼ cup flour
¼ cup water
1. Trim excess fat from beef and cut into 2” pieces. Combine with onion in slow cooker.
2. Mix together fajita seasoning and undrained tomatoes. Pour over beef.
3. Place cut-up peppers on top.
4. Cover. Cook on low 4-5 hours, or until beef is tender.
5. Combine flour and water in a small bowl. Stir well to mix.
6. Gradually add to slow cooker.
7. Cover. Cook on high 15-20 minutes until thickened, stirring occasionally.
—— PER SERVING ——
• 320 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 85mg cholesterol
• 330mg sodium
• 31g total carbohydrate (2g fiber, 3g sugar)
• 31g protein
• 20%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 25%DV iron
Tip:
This is delicious served over hot rice.
Slow-Cooked Steak Fajitas
Hershey, PA
Makes 12 servings
Prep. Time: 25-30 minutes
Cooking Time: 4½-6½ hours
Ideal slow-cooker size: 4-qt.
1½ lbs. beef flank steak
15-oz. can low-sodium diced tomatoes with garlic and onion, undrained
1 jalapeño pepper, seeded and chopped *
2 garlic cloves, minced
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. chili powder
½ tsp. salt
2 medium-sized onions, sliced
2 medium-sized green bell peppers, julienned
2 medium-sized sweet red bell peppers, julienned
1 Tbsp. fresh parsley, minced
2 tsp. cornstarch
1 Tbsp. water
12 6" flour tortillas, warmed
¾ cup fat-free sour cream
¾ cup low-sodium salsa
1. Slice steak thinly into strips across grain. Place in slow cooker.
2. Add tomatoes, jalapeño, garlic, coriander, cumin, chili powder, and salt.
3. Cover. Cook on low 3-4 hours.
4. Add onions, peppers, and parsley.
5. Cover. Cook on low 1-2 hours longer, or until meat is tender.
6. Combine cornstarch and water until smooth. Gradually stir into slow cooker.
7. Cover. Cook on high 30 minutes, or until slightly thickened.
8. Using a slotted spoon, spoon about ½ cup of meat mixture down the center of each tortilla.
9. Add 1 Tbsp. sour cream and 1 Tbsp. salsa to each.
10. Fold bottom of tortilla over filling and roll up.
—— PER SERVING ——
• 250 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 35mg cholesterol
• 570mg sodium
• 31g total carbohydrate (2g fiber, 4g sugar)
• 16g protein
• 30%DV vitamin A
• 60%DV vitamin C
• 10%DV calcium
• 20%DV iron
*When cutting jalapeño peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.
Millersburg, OH
Makes 6 servings
Prep. Time: 30-45 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 4-qt.
1 lb. lean ground beef
1 cup onions, chopped
½ cup green bell pepper, chopped
16-oz. can pinto, or kidney, beans, rinsed and drained
10-oz. can diced tomatoes and green chilies
1 cup water
1 tsp. chili powder
16-oz. can black beans, rinsed and drained
½ tsp. ground cumin
½ tsp. salt
¼ tsp. black pepper
dash of dried red pepper flakes and/or several drops Tabasco sauce, if you like
1 cup shredded low-fat sharp cheddar cheese
1 cup shredded low-fat Monterey Jack cheese
6 6" or 7" flour tortillas
1. In a nonstick skillet, brown beef, onions, and green pepper.
2. Add remaining ingredients, except cheeses and tortillas. Bring to a boil.
3. Reduce heat. Cover and simmer 10 minutes.
4. Combine cheeses in a bowl.
5. In slow cooker, layer about ¾ cup beef mixture, one tortilla, and about ¼ cup cheese. Repeat layers until all ingredients are used.
6. Cover. Cook on low 2-3 hours.
—— PER SERVING ——
• 490 calories (110 calories from fat)
• 12g total fat (4.5g saturated, 0g trans)
• 35mg cholesterol
• 1480mg sodium
• 51g total carbohydrate (8g fiber, 6g sugar)
• 43g protein
• 10%DV vitamin A
• 20%DV vitamin C
• 80%DV calcium
• 30%DV iron
To get the best flavor, saute vegetables or brown meat before placing in cooker to cook.
Connie Johnson, Loudon, NH
Low-Fat Slow-Cooker Barbecue
Ronks, PA
Makes 12 sandwich servings
Prep. Time: 30-45 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 3-qt.
1 lb. extra-lean ground beef
2 cups celery, chopped fine
1 cup onions, chopped
1 Tbsp. whipped butter
2 Tbsp. red wine vinegar
1 Tbsp. brown sugar
3 Tbsp. Worcestershire sauce
1 tsp. salt
1 tsp. yellow prepared mustard
1 cup ketchup
2 cups water
1. Brown ground beef, celery, and onions in a nonstick skillet.
2. Combine all ingredients in slow cooker.
3. Cover and cook on low 2-3 hours.
4. Serve in sandwich rolls.
—— PER SERVING ——
• 110 calories (45 calories from fat)
• 5g total fat (2g saturated, 0g trans)
• 15mg cholesterol
• 540mg sodium
• 8g total carbohydrate (0.5g fiber, 3g sugar)
• 8g protein
• 6%DV vitamin A
• 6%DV vitamin C
• 2%DV calcium
• 8%DV iron
Rio Rancho, NM
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 3- or 4-qt.
1½ lbs. 95% lean ground beef
1 onion, chopped
½ cup water
1 jar low-sodium salsa
whole wheat sandwich rolls
2 cups grated fat-free cheddar cheese
½ cup chopped lettuce
1. Cook beef and onion in skillet with ½ cup water until meat is no longer pink. Stir with wooden spoon to break up clumps. Drain off drippings.
2. Place beef mixture into slow cooker. Add salsa. Mix well.
3. Cover. Cook on low 2-3 hours.
4. Divide sandwich meat among buns and sprinkle with cheese and lettuce.
—— PER SERVING ——
• 330 calories (70 calories from fat)
• 7g total fat (3g saturated, 0g trans)
• 70mg cholesterol
• 640mg sodium
• 27g total carbohydrate (4g fiber, 5g sugar)
• 38g protein
• 15%DV vitamin A
• 10%DV vitamin C
• 40%DV calcium
• 20%DV iron
Meat Loaf
Pendleton, IN
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 2-5 hours
Ideal slow-cooker size: 3- or 4-qt.
½ lb. extra-lean ground beef
1 lb. lean ground turkey
1 medium-sized onion, chopped
2 eggs
⅔ cup dry quick oats
1 envelope dry onion soup mix
½-1 tsp. liquid smoke
1 tsp. dry mustard
1 cup ketchup, divided
1. Fold two strips of tin foil, each long enough to fit from the top of the cooker down inside and up the other side, plus a 2-inch overhang on each side of the cooker—to function as handles for lifting the finished loaf out of the cooker.
2. Mix beef, turkey, and chopped onion together thoroughly.
3. Combine with eggs, oats, dry soup mix, liquid smoke, mustard, and all but 2 Tbsp. of ketchup.
4. Shape into loaf and place in slow cooker sprayed with nonfat cooking spray. Top with remaining ketchup.
5. Cover. Cook on low 4-5 hours or on high 2-3 hours.
6. When finished, pull loaf up gently with foil handles. Place loaf on warm platter. Pull foil handles away. Allow loaf to rest 10 minutes before slicing.
—— PER SERVING ——
• 210 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 80mg cholesterol
• 1040mg sodium
• 18g total carbohydrate (2g fiber, 5g sugar)
• 23g protein
• 8%DV vitamin A
• 6%DV vitamin C
• 4%DV calcium
• 10%DV iron
Wamego, KS
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3½- or 4-qt.
2 1-oz. slices whole wheat bread
½ lb. extra-lean ground beef
¾ lb. fat-free ground turkey
1½ cups mushrooms, sliced
½ cup minced onions
1 tsp. Italian seasoning
¾ tsp. salt
2 eggs
1 clove garlic, minced
3 Tbsp. ketchup
1½ tsp. Dijon mustard
⅛ tsp. ground red pepper
1. Fold two strips of tin foil, each long enough to fit from the top of the cooker down inside and up the other side, plus a 2-inch overhang on each side of the cooker—to function as handles for lifting the finished loaf out of the cooker.
2. Process bread slices in food processor until crumbs measure 1⅓ cups.
3. Combine bread crumbs, beef, turkey, mushrooms, onions, Italian seasoning, salt, eggs, and garlic in bowl. Shape into loaf to fit in slow cooker.
4. Mix together ketchup, mustard, and pepper. Spread over top of loaf.
5. Cover. Cook on low 4-5 hours.
6. When finished, pull loaf up gently with foil handles. Place loaf on warm platter. Pull foil handles away. Allow loaf to rest 10 minutes before slicing.
—— PER SERVING ——
• 230 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 100mg cholesterol
• 1190mg sodium
• 15g total carbohydrate (2g fiber, 4g sugar)
• 27g protein
• 4%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 15%DV iron
Meat Loaf with a Mexican Touch
Joplin, MO
Makes 6 servings
Prep. Time: 20-30 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 4-qt.
1¼ lbs. extra-lean ground beef
4 cups hash browns, thawed
1 egg, lightly beaten, or egg substitute
2 Tbsp. dry vegetable soup mix
2 Tbsp. low-sodium taco seasoning
2 cups fat-free shredded cheddar cheese, divided
1. Mix together ground beef, hash browns, egg, soup mix, taco seasoning, and 1 cup of cheese. Shape into loaf.
2. Line slow cooker with tin foil, allowing ends of foil to extend out over edges of cooker, enough to grab hold of and to lift the loaf out when it’s finished cooking. Spray the foil with nonfat cooking spray.
3. Place loaf in cooker. Cover. Cook on low 4 hours.
4. Sprinkle with remaining cheese and cover until melted.
5. Gently lift loaf out, using tin-foil handles. Allow to rest 10 minutes, then slice and serve.
—— PER SERVING ——
• 350 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 0g trans)
• 70mg cholesterol
• 1040mg sodium
• 32g total carbohydrate (4g fiber, 1g sugar)
• 34g protein
• 15%DV vitamin A
• 10%DV vitamin C
• 35%DV calcium
• 15%DV iron
Manheim, PA
East Earl, PA
Memphis, TN
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time 4-5 hours
Ideal slow-cooker size: 3½-qt.
½ lb. extra-lean ground beef
3 cups shredded cabbage
1 green bell pepper, chopped
½ tsp. salt
1 Tbsp. dried onion flakes
½ tsp. caraway seeds, optional
1. Thoroughly combine all ingredients.
2. Shape into a round loaf.
3. Place on rack in slow cooker.
4. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 80 calories (30 calories from fat)
• 3.5g total fat (1.5g saturated, 0g trans)
• 15mg cholesterol
• 230mg sodium
• 4g total carbohydrate (2g fiber, 2g sugar)
• 9g protein
• 4%DV vitamin A
• 25%DV vitamin C
• 2%DV calcium
• 6%DV iron
Tips:
1. The recipe can be easily doubled if you have a large crowd to feed. Use a 6-quart cooker and cook on high for 4-5 hours or on low 6-7 hours.
2. To add color and flavor, serve with chili sauce or ketchup.
Porcupine Meatballs
Brishton, MI
Makes 5 servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3½-qt.
¾ lb. extra-lean ground beef, or ground turkey
1 cup skim milk
½ cup uncooked long-grain rice
1 medium-sized onion, chopped
1 cup dry bread crumbs
½ tsp. salt
dash of black pepper
10¾-oz. can low-fat, low-sodium cream of mushroom soup
½ cup skim milk
1. Combine meat, 1 cup skim milk, rice, onion, bread crumbs, salt, and pepper in a bowl.
2. Shape into meatballs with an ice cream scoop. Place in slow cooker.
3. Mix together soup and ½ cup milk. Pour over meatballs.
4. Cover. Cook on low 4-5 hours.
5. Serve with mushroom-soup gravy.
—— PER SERVING ——
• 140 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 1g trans)
• 30mg cholesterol
• 920mg sodium
• 40g total carbohydrate (1g fiber, 6g sugar)
• 21g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 15%DV calcium
• 20%DV iron
Meatball Stew Topping
Lebanon, PA
Makes 6 servings
Prep. Time: 30-40 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3-qt.
1 lb. extra-lean ground beef
1 egg
1 cup bread crumbs
1 medium-sized onion, chopped
¾ tsp. salt
14½-oz. can low-sodium diced tomatoes
10½-oz. can fat-free, low-sodium beef broth
¼ tsp. dried thyme
3 carrots, scrubbed and diced
1 medium-sized onion, chopped
1 rib celery, chopped
1. Combine ground beef, egg, bread crumbs, onion, and salt.
2. Shape into very small meatballs.
3. Brown meatballs in nonstick skillet.
4. Mix remaining ingredients in slow cooker. Spoon in meatballs and stir together gently.
5. Cover. Cook on low 4-5 hours.
6. Serve over potatoes or spaghetti.
• 240 calories (60 calories from fat)
• 6g total fat (2.5g saturated, 0g trans)
• 45mg cholesterol
• 490mg sodium
• 29g total carbohydrate (3g fiber, 5g sugar)
• 17g protein
• 80%DV vitamin A
• 8%DV vitamin C
• 6%DV calcium
• 20%DV iron
Sweet and Sour Meatballs
Stuarts Draft, VA
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 4-qt.
1 lb. extra-lean ground chuck
½ cup dry bread crumbs
¼ cup fat-free milk
¾ tsp. salt
¼ tsp. black pepper
1 egg, beaten
2 Tbsp. finely chopped onions
½ tsp. Worcestershire sauce
Sauce:
⅓ cup packed brown sugar
2 Tbsp. cornstarch
13¼-oz. can unsweetened pineapple chunks, undrained
⅓ cup vinegar
1 Tbsp. soy sauce
1 green bell pepper, chopped
⅓ cup water
1. Combine meatball ingredients. Shape into ¾-1" balls. Brown in nonstick skillet. Drain. Place in slow cooker.
2. Add brown sugar and cornstarch to skillet. Stir in remaining ingredients. Heat to boiling, stirring constantly. Pour over meatballs.
3. Cover. Cook on low 3-4 hours.
—— PER SERVING ——
• 380 calories (110 calories from fat)
• 12g total fat (4.5g saturated, 0g trans)
• 90mg cholesterol
• 850mg sodium
• 40g total carbohydrate (2g fiber, 28g sugar)
• 28g protein
• 0%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 20%DV iron
Variation:
If you like pineapples, use a 20-oz. can of chunks, instead of the 13¼-oz. can.
Mexican Corn Bread
Chenoa, IL
Makes 6 servings
Prep. Time: 20-25 minutes
Cooking Time: 4½-6 hours
Ideal slow-cooker size: 4-qt.
1 lb. extra-lean ground beef chuck
16-oz. can cream-style corn
1 cup cornmeal
½ tsp. baking soda
1 tsp. salt
¼ cup oil
1 cup fat-free milk
2 eggs, beaten
½ cup low-sodium taco sauce
2 cups shredded fat-free cheddar cheese
1 medium-sized onion, chopped
1 garlic clove, minced
4-oz. can diced green chilies
1. Brown ground chuck in nonstick skillet.
2. While meat is browning, combine corn, cornmeal, baking soda, salt, oil, milk, eggs, and taco sauce. Pour half of mixture into slow cooker.
2. Layer cheese, onion, garlic, green chilies, and ground beef on top of cornmeal mixture. Cover with remaining cornmeal mixture.
3. Cover. Cook on high 1 hour and on low 3½-4 hours, or only on low 6 hours.
—— PER SERVING ——
• 360 calories (90 calories from fat)
• 10g total fat (3g saturated, 0g trans)
• 60mg cholesterol
• 1300mg sodium
• 39g total carbohydrate (4g fiber, 6g sugar)
• 29g protein
• 10%DV vitamin A
• 0%DV vitamin C
• 40%DV calcium
• 15%DV iron
Harrisonburg, VA
Makes 6 small servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3-qt.
1 lb. extra-lean ground beef, browned
1 large onion, thinly sliced
1 green bell pepper, diced
1 tomato, peeled and diced
1 apple, peeled, cored, and diced
1-2 tsp. curry (or more to taste)
4 cups prepared rice
1. Spray slow cooker with fat-free cooking spray.
2. Add all ingredients except rice to slow cooker and mix well.
3. Cover and cook on low 4-5 hours.
4. Serve over hot rice.
—— PER SERVING ——
• 340 calories (70 calories from fat)
• 7g total fat (3g saturated, 0g trans)
• 30mg cholesterol
• 50mg sodium
• 47g total carbohydrate (2g fiber, 6g sugar)
• 20g protein
• 6%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 20%DV iron
Tips:
1. You can thicken this by stirring in a 6-oz. can of tomato paste in Step 2, if you wish.
2. This is interesting served with a spoonful of lowfat or nonfat “lemon-enhanced” vanilla yogurt on top of each individual dish.
Ground Beef ’n’ Biscuits
Joplin, MO
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 2½-3½ hours
Ideal slow-cooker size: 6-qt.
1½ lbs. extra-lean ground beef
½ cup celery, chopped
½ cup onions, chopped
2 Tbsp. flour
1 tsp. salt
¼ tsp. black pepper
½ tsp. dried oregano
2 8-oz. cans tomato sauce
10-oz. pkg. frozen peas, thawed
2 7½-oz. cans refrigerated buttermilk biscuits
2 cups fat-free shredded cheddar cheese
1. Brown ground beef, celery, and onions in nonstick skillet.
2. Stir in flour, salt, pepper, and oregano.
3. Add tomato sauce and peas.
4. Pour into slow cooker. (A large oval cooker allows the biscuits to be arranged over top. You can also divide the mixture between two round slow cookers and accommodate the biscuits in that way.)
5. Arrange biscuits over top and sprinkle with cheese.
6. Cook uncovered on high 1-1½ hours, then on low for 1½-2 hours, covering for the last 30 minutes.
—— PER SERVING ——
• 370 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 0g trans)
• 35mg cholesterol
• 1470mg sodium
• 38g total carbohydrate (3g fiber, 5g sugar)
• 34g protein
• 20%DV vitamin A
• 10%DV vitamin C
• 30%DV calcium
• 25%DV iron
Hamburger Casserole
Monument, CO
Makes 6 servings
Prep. Time: 20-25 minutes
Cooking Time: 3-6 hours
Ideal slow-cooker size: 4- or 5-qt.
1½ lbs. extra-lean ground beef
½ tsp. salt
¼ tsp. black pepper
2 large potatoes, sliced
2-3 medium-sized carrots, sliced
2 cups frozen peas
2 medium-sized onions, sliced
2 ribs celery, sliced
10¾-oz. can low-sodium tomato soup
soup can of water
1. Brown ground beef in a nonstick skillet over medium heat. Season with salt and pepper.
2. Layer vegetables into slow cooker in order given.
3. Place ground beef on top of celery.
4. Mix tomato soup with water. Pour into slow cooker.
5. Cover. Cook on low 4-6 hours or on high 3-4 hours.
—— PER SERVING ——
• 320 calories (100 calories from fat)
• 11g total fat (4g saturated, 0g trans)
• 40mg cholesterol
• 360mg sodium
• 28g total carbohydrate (5g fiber, 7g sugar)
• 28g protein
• 100%DV vitamin A
• 30%DV vitamin C
• 4%DV calcium
• 25%DV iron
Beef and Noodle Casserole
West Fargo, ND
Makes 10 servings
Prep. Time: 20-30 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 4-qt.
1 lb. extra-lean ground beef
1 medium-sized onion, chopped
1 medium-sized green bell pepper, chopped
17-oz. can whole-kernel corn, drained
4-oz. can mushroom stems and pieces, drained
1 tsp. salt
¼ tsp. black pepper
11-oz. jar salsa
5 cups dry medium egg noodles, cooked
28-oz. can low-sodium diced tomatoes, undrained
1 cup low-fat shredded cheddar cheese
1. Brown ground beef and onion in nonstick skillet over medium heat. Transfer to slow cooker.
2. Top with remaining ingredients in order listed.
3. Cover. Cook on low 2-3 hours.
—— PER SERVING ——
• 460 calories (100 calories from fat)
• 11g total fat (4g saturated, 0g trans)
• 75mg cholesterol
• 1300mg sodium
• 61g total carbohydrate (7g fiber, 9g sugar)
• 31g protein
• 15%DV vitamin A
• 30%DV vitamin C
• 25%DV calcium
• 30%DV iron
Beef and Rice Casserole
Burton, MI
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 5-qt.
½ lb. extra-lean ground beef
1 onion, chopped
1 clove garlic, minced
½ cup green bell pepper, cut finely
½ cup celery, diced
1 tsp. dried basil
1 tsp. dried oregano
10¾-oz. can reduced-fat, low-sodium cream of mushroom soup
1 cup water
4 cups cooked brown rice
1. Brown ground beef, onion, garlic, green pepper, and celery in a nonstick skillet over medium heat. Season with basil and oregano.
2. Combine soup and water in separate bowl.
3. Spray slow cooker with nonfat cooking spray.
4. Layer 2 cups of cooked rice on bottom of slow cooker. Add half of ground beef and half of soup mixture.
5. Repeat layers.
6. Cover. Cook on low 3-4 hours.
—— PER SERVING ——
• 250 calories (50 calories from fat)
• 6g total fat (2g saturated, 0.5g trans)
• 15mg cholesterol
• 380mg sodium
• 37g total carbohydrate (3g fiber, 2g sugar)
• 12g protein
• 2%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 10%DV iron
If I want to have a hot dish at noon time on Sunday, I bake a casserole on Saturday. Then on Sunday morning I put the prepared food into a slow cooker, turn it on High for 30 minutes, then on Low while I’m at church.
Ruth Hershey, Paradise, PA
Honey Brook, PA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 4-qt.
1½ lbs. extra-lean ground beef
10¾-oz. can cream of chicken soup
10¾-oz. can 98% fat-free cream of mushroom soup
3½ cups water
2 cups celery, chopped
1 cup onions, chopped
1 cup brown rice, uncooked
3 Tbsp. Worcestershire sauce
1. Brown ground beef in a nonstick skillet.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 4-6 hours.
—— PER SERVING ——
• 400 calories (140 calories from fat)
• 15g total fat (6g saturated, 1g trans)
• 45mg cholesterol
• 950mg sodium
• 36g total carbohydrate (2g fiber, 3g sugar)
• 28g protein
• 6%DV vitamin A
• 8%DV vitamin C
• 8%DV calcium
• 20%DV iron
Ground Beef Stroganoff
Millersville, MD
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 5-qt.
2 lbs. 95% fat-free ground beef
2 medium onions, chopped
2 cloves garlic, minced
4-oz. can sliced mushrooms, drained
1 tsp. salt
¼ tsp. black pepper
1 cup low-sodium, fat-free beef broth, or 1 low-sodium bouillon cube dissolved in 1 cup water
3 Tbsp. ketchup
1½ cups fat-free sour cream
¼ cup flour
1. Brown beef in large nonstick skillet. Stir frequently to break up clumps.
2. When meat is no longer pink, add onions, garlic, and mushrooms. Sauté until onion is tender. Put mixture into slow cooker.
3. In a small bowl, mix together salt, pepper, broth, and ketchup. Stir into beef mixture in slow cooker.
4. Cover. Cook on low 2½ hours.
5. Meanwhile, combine sour cream and flour in a small bowl until well blended. Stir into slow cooker.
6. Cover. Cook 30 more minutes, or until Stroganoff is thickened and bubbly.
—— PER SERVING ——
• 290 calories (70 calories from fat)
• 8g total fat (3.5g saturated, 0g trans)
• 90mg cholesterol
• 690mg sodium
• 20g total carbohydrate (1g fiber, 4g sugar)
• 33g protein
• 4%DV vitamin A
• 6%DV vitamin C
• 10%DV calcium
• 20%DV iron
Stuffed Peppers
Mashpee, MA
Makes 4 servings
Prep. Time: 20-30 minutes
Cooking Time: 3-5 hours
Ideal slow-cooker size: 5-qt.
1 lb. extra-lean ground beef
4 large green bell peppers, tops removed, cleaned of seeds and cored, but not cut in half
8-oz. can tomato sauce, divided
15-oz. can Spanish rice
1 large onion, chopped
½ tsp. salt
¼ tsp. black pepper
1. Combine all ingredients, except peppers and ½ can of tomato sauce.
2. Stuff green peppers full.
3. Stand peppers up in slow cooker. Pour remaining tomato sauce over peppers.
4. Cover. Cook on high 3 hours or on low 4-5 hours.
• 340 calories (110 calories from fat)
• 12g total fat (4.5g saturated, 0g trans)
• 40mg cholesterol
• 470mg sodium
• 31g total carbohydrate (5g fiber, 6g sugar)
• 27g protein
• 30%DV vitamin A
• 150%DV vitamin C
• 6%DV calcium
• 25%DV iron
Tangy Stuffed Green Peppers
Batavia, NY
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 5-qt.
6 green bell peppers
½ lb. extra-lean ground beef
¼ cup finely chopped onions
1 Tbsp. pimento, chopped
¾ tsp. salt
¼ tsp. black pepper
12-oz. can low-sodium whole-kernel corn, drained
1 Tbsp. Worcestershire sauce
1 tsp. prepared mustard
10¾-oz. can condensed low-sodium cream of tomato soup
1. Cut a slice off the top of each pepper. Remove core, seeds, and white membrane.
2. In a small bowl, combine beef, onions, pimento, salt, black pepper, and corn.
3. Spoon into peppers. Stand peppers up in slow cooker.
4. Combine Worcestershire sauce, mustard, and tomato soup. Pour over peppers.
5. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 170 calories (40 calories from fat)
• 4.5g total fat (2g saturated, 0g trans)
• 15mg cholesterol
• 650mg sodium
• 24g total carbohydrate (4g fiber, 8g sugar)
• 11g protein
• 25%DV vitamin A
• 120%DV vitamin C
• 2%DV calcium
• 15%DV iron
Spaghetti Sauce
Burton, MI
Makes 20 servings
Prep. Time: 30-35 minutes
Cooking Time: 2½-4½ hours
Ideal slow-cooker size: 1 7-qt., or 2 4-qt. cookers
1½ lbs. 95 % lean ground beef, browned and drained
3 onions, coarsely chopped
1 red bell pepper, coarsely chopped
1 green pepper coarsely chopped
4 cloves garlic, minced
2 28-oz. cans low-sodium diced tomatoes
14½-oz. can low-sodium, diced tomatoes
2 14½-oz. cans low-sodium, fat-free beef broth
2 Tbsp. sugar
2 tsp. dried basil, or more
2 tsp. dried oregano, or more
2 tsp. salt
2 6-oz. cans low sodium tomato paste
1. Combine all ingredients except tomato paste in slow cooker.
2. Cook 2 hours on high or 3-4 hours on low. Stir in tomato paste.
3. Cover and cook an additional 30 minutes on low.
—— PER SERVING ——
• 120 calories (20 calories from fat)
• 2g total fat (1g saturated, 0g trans)
• 20mg cholesterol
• 420mg sodium
• 16g total carbohydrate (3g fiber, 8g sugar)
• 10g protein
• 25%DV vitamin A
• 50%DV vitamin C
• 6%DV calcium
• 15%DV iron
Fairbank, IA
Makes 8 servings
Prep. Time: 20-30 minutes
Cooking Time: 1-2½ hours
Ideal slow-cooker size: 6-qt.
1 lb. extra-lean ground beef
2 small onions, chopped
14-oz. can fat-free pizza sauce
14-oz. can low-fat, low-sodium spaghetti sauce
1 tsp. garlic powder
1¼ tsp. black pepper
1 tsp. dried oregano
¼ tsp. rubbed sage
12 ozs. dry kluski noodles
1. Brown ground beef and onions in nonstick skillet.
2. In skillet, or in a large bowl, mix together browned meat and onions, pizza sauce, spaghetti sauce, seasonings, and herbs.
3. Boil noodles according to directions on package until tender. Drain.
4. Layer half of beef sauce in bottom of cooker. Spoon in noodles. Top with remaining beef sauce.
5. Cook on low 1-1½ hours if ingredients are hot when placed in cooker. If the sauce and noodles are at room temperature or have just been refrigerated, cook on high 2-2½ hours.
—— PER SERVING ——
• 320 calories (70 calories from fat)
• 8g total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 610mg sodium
• 42g total carbohydrate (3g fiber, 6g sugar)
• 20g protein
• 8%DV vitamin A
• 10%DV vitamin C
• 4%DV calcium
• 20%DV iron
Quick Lasagna
Newmanstown, PA
Makes 6 servings
Prep. Time: 45 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 4-qt.
¼ lb. extra-lean ground beef
8-oz. pkg. broad egg noodles
1 cup fat-free cottage cheese
½ cup shredded low-fat mozzarella cheese
¼ cup grated Parmesan cheese
2½ cups spaghetti sauce
1. Brown ground beef in a nonstick skillet. Set aside.
2. Cook noodles and drain. Toss noodles with both cheeses.
3. Mix together browned beef and spaghetti sauce.
4. Spoon one-third of meat sauce in bottom of slow cooker.
5. Layer in half the noodles.
6. Add a layer of 1 cup cottage cheese.
7. Add one-third of meat sauce. Top with remaining half of noodles. Finish with the remaining meat sauce.
8. Cover. Cook on low 2-3 hours.
—— PER SERVING ——
• 300 calories (80 calories from fat)
• 9 total fat (3.5g saturated, 0g trans)
• 50mg cholesterol
• 590mg sodium
• 33g total carbohydrate (3g fiber, 6g sugar)
• 21g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 20%DV calcium
• 15%DV iron
Variations:
If you wish, and your diet permits, add 1 Tbsp. Italian seasoning, or 1½ tsp. dried basil and 1½ tsp. dried oregano, to Step 3.