Pork
Main Dishes
Ham and Potatoes
Bluffton, OH
Makes 8 servings
Prep. Time: 45 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 6-qt.
2 cups carrots, sliced
6 cups raw potatoes, sliced
1 small onion, sliced thin
2-2½ cups lean ham, cubed
3 Tbsp. butter
½ cup flour
3 cups skim milk
¼ tsp. black pepper
½ tsp. parsley
2 Tbsp. Dijon mustard
1 cup shredded, reduced-fat cheddar cheese
1. Layer carrots, potatoes, onion, and ham in slow cooker.
2. In a skillet, melt butter. Stir in flour. Gradually add milk. Stir frequently until sauce is smooth and thickened.
3. Add pepper, parsley, mustard, and shredded cheese. Continue heating and stirring until cheese is melted.
4. Pour over vegetables and ham in slow cooker. Push the vegetables down into the sauce, making sure all ingredients are covered as fully as possible.
5. Cover. Cook on low 6 hours, or on high 2 hours and then on low 2 hours.
—— PER SERVING ——
• 380 calories (100 calories from fat)
• 11g total fat (4g saturated, 1g trans)
• 30mg cholesterol
• 930mg sodium
• 46g total carbohydrate (5g fiber, 11g sugar)
• 26g protein
• 200%DV vitamin A
• 30%DV vitamin C
• 30%DV calcium
• 15%DV iron
Try to have vegetable and meat pieces all cut about the same size and thickness.
Mary Puskar, Forest Hill, MD
Dalhart, TX
Makes 8 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 6-qt.
1½ lbs. 98% fat-free ham, cut into 8 pieces
8-10 medium-sized potatoes, peeled and thinly sliced
2 onions, peeled and thinly sliced
½ tsp. salt
¼ tsp. black pepper, or more, according to your taste
1 cup fat-free grated cheddar or American cheese
10¾-oz. can 98% fat-free cream of celery soup
paprika
1. Layer half of ham, potatoes, and onions in slow cooker. Sprinkle with half the salt and pepper, and then half the grated cheese.
2. Repeat layers.
3. Spoon undiluted soup over ingredients.
4. Cook on low 6-8 hours or high 4 hours.
—— PER SERVING ——
• 310 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 40mg cholesterol
• 1130mg sodium
• 46g total carbohydrate (5g fiber, 5g sugar)
• 23g protein
• 6%DV vitamin A
• 30%DV vitamin C
• 20%DV calcium
• 10%DV iron
Creamy Ham Lasagna
Arlington, KS
Makes 8 servings
Prep. Time: 30-45 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 6-qt.
Ham Gravy:
¼ cup onions, chopped
1 Tbsp. butter
1 cup flour
6½ cups skim milk
3-4 cups turkey ham, cubed
½-1 tsp. salt
½ tsp. black pepper
4 ozs. fat-free sour cream
Cheese Filling:
24-oz. tub lowfat cottage cheese
1 egg, beaten
8 10” tortillas, cut in 2” squares or diamonds, or 4 cups cooked noodles
1. Sauté chopped onions in butter in large saucepan.
2. Add flour and then milk gradually. Stir until thick and bubbly. Stir in cubed ham.
3. Add salt, pepper and sour cream.
4. In a mixing bowl, stir together cottage cheese and egg.
5. Layer in slow cooker: half the ham gravy, then half the tortilla pieces or cooked noodles, and then half the cheese filling. Repeat layers.
6. Cover. Cook on low 3-4 hours.
—— PER SERVING ——
• 250 calories (50 calories from fat)
• 6g total fat (3g saturated, 0g trans)
• 65mg cholesterol
• 1220mg sodium
• 25g total carbohydrate (0.5g fiber, 12g sugar)
• 25g protein
• 10%DV vitamin A
• 4%DV vitamin C
• 30%DV calcium
• 10%DV iron
Ham-Yam-Apples
Stephens City, VA
Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 5-qt.
1 slice fully cooked ham (about 1 lb.)
29-oz. can sweet potatoes or yams, drained
2 apples, thinly sliced
¼ cup light brown sugar
2 Tbsp. orange juice
1. Cube ham.
2. Combine all ingredients in slow cooker.
3. Cook on low 4-5 hours, or until apples are tender.
—— PER SERVING ——
• 460 calories (60 calories from fat)
• 7g total fat (2g saturated, 0g trans)
• 60mg cholesterol
• 1520mg sodium
• 73g total carbohydrate (5g fiber, 57g sugar)
• 28g protein
• 200%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 25%DV iron
West Fargo, ND
Makes 6 servings
Prep. Time: 15-20 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 4-qt.
10¾-oz. can 98% fat-free cream of mushroom soup
8-oz. jar low-sodium, fat-free cheese spread
1 cup skim milk
1 cup instant rice, uncooked
1 rib celery, chopped
1 small onion, chopped
3 cups cooked ham, cubed
16-oz. pkg. frozen broccoli cuts, thawed and drained
1. In a bowl, mix together cream of mushroom soup, cheese spread, milk, rice, celery, and onion.
2. Stir in ham.
3. Cover. Cook on low 3-4 hours.
4. One hour before serving time, stir in broccoli.
—— PER SERVING ——
• 260 calories (70 calories from fat)
• 8g total fat (3.5g saturated, 0g trans)
• 35mg cholesterol
• 1180mg sodium
• 19g total carbohydrate (3g fiber, 6g sugar)
• 29g protein
• 20%DV vitamin A
• 30%DV vitamin C
• 25%DV calcium
• 10%DV iron
Ham with Pineapple Sauce
North East, PA
Makes 25 servings
Prep. Time: 20-30 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 5-qt.
40-oz. can crushed pineapple
1 tsp. vinegar
1 Tbsp. lemon juice
½ tsp. salt
2 cups brown sugar
¾ tsp. dry mustard
4 Tbsp. flour
7-8-lb. ham, precooked and sliced in ¼"-thick slices
1. Mix together pineapple, vinegar, lemon juice, salt, brown sugar, mustard, and flour in a saucepan. Bring to boil. Cook, stirring frequently until slightly thickened.
2. Layer several slices of ham into slow cooker. Ladle some of sauce over top. Continue layering until all ham and sauce are stacked in slow cooker.
3. Cover. Cook on high 3 hours, or until heated through.
—— PER SERVING ——
• 260 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 1580mg sodium
• 21g total carbohydrate (0g fiber, 18g sugar)
• 27g protein
• 0%DV vitamin A
• 8%DV vitamin C
• 2%DV calcium
• 10%DV iron
Note:
We served this recipe at our wedding, so it is especially special to us.
Ham & Yam Dish
Millersburg, OH
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 1½-4 hours
Ideal slow-cooker size: 4- or 5-qt.
40-oz. can yams in water, drained
1½ lbs. extra-lean smoked ham, cut into bite-sized cubes
20-oz. can unsweetened pineapple chunks, or crushed pineapple, in light juice, drained
¼ cup dark brown sugar
1. Spray slow cooker with nonfat cooking spray.
2. Stir all ingredients together gently in the slow cooker.
3. Cook on high 1½-2 hours or on low 3-4 hours.
—— PER SERVING ——
• 320 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 45mg cholesterol
• 930mg sodium
• 47g total carbohydrate (3g fiber, 36g sugar)
• 21g protein
• 300%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 20%DV iron
Sturgis, SD
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3- or 4-qt.
5 pork chops, trimmed of fat and cubed
1-1½ lbs. round steak, cubed
6 cups water
1 rib celery, chopped
1 medium-large onion, chopped
1 can bean sprouts, drained
4 Tbsp. low-sodium soy sauce
1. Brown pork and steak in nonstick skillet. Drain.
2. Combine all ingredients except soy sauce in slow cooker.
3. Cover. Cook on low 4-5 hours.
4. Add soy sauce and thicken with 3 Tbsp. cornstarch mixed with ¼ cup cold water, if desired.
5. Serve over rice or chow mein noodles.
—— PER SERVING ——
• 170 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 70mg cholesterol
• 320mg sodium
• 2g total carbohydrate (0.5g fiber, 1g sugar)
• 24g protein
• 0%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 10%DV iron
Variation:
If your sodium count allows, you may want to add 1 tsp. salt to Step 2.
Barbecued Pork Steaks
Manheim, PA
Makes 4 servings
Prep. Time: 15-20 minutes
Cooking Time: 3½-4½ hours
Ideal slow-cooker size: 5-qt.
4 4-oz. pork tenderloin chops, cut ½" thick
1 large onion, sliced
1 large green pepper, sliced
2 tomatoes, sliced
1 Tbsp. instant tapioca
½ cup low-sodium, low-fat barbecue sauce
¼ cup red wine
½ tsp. cumin
1. Brown steaks in nonstick skillet.
2. In slow cooker, arrange slices of onion, green pepper, and tomato.
3. Sprinkle tapioca over vegetables.
4. Place browned pork steaks on top of vegetables.
5. In bowl combine barbecue sauce, wine, and cumin.
6. Pour over meat.
7. Cover. Cook 3½-4½ hours on low.
—— PER SERVING ——
• 270 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 75mg cholesterol
• 105mg sodium
• 25g total carbohydrate (2g fiber, 14g sugar)
• 26g protein
• 6%DV vitamin A
• 80%DV vitamin C
• 4%DV calcium
• 10%DV iron
Barbecued Pork Chops
Aubrun, WA
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 5-qt.
4 loin pork chops, ¾" thick, trimmed of fat
1 cup ketchup
1 cup hot water
2 Tbsp. vinegar
1 Tbsp. Worcestershire sauce
2 tsp. brown sugar
½ tsp. black pepper
½ tsp. chili powder
½ tsp. paprika
1. Place pork chops in slow cooker.
2. Combine remaining ingredients. Pour over chops.
3. Cover. Cook on high 5-6 hours, or until tender but not dry.
4. Cut chops in half and serve.
—— PER SERVING ——
• 180 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 60mg cholesterol
• 430mg sodium
• 11g total carbohydrate (0.5g fiber, 5g sugar)
• 20g protein
• 8%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 8%DV iron
Minot, ND
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 3½-4½ hours
Ideal slow cooker size: 5-qt.
10¾-oz. can low-sodium, low-fat cream of mushroom soup
¼ cup low-sodium, low-fat chicken broth
¼ cup country-style Dijon mustard
1 garlic clove, minced
½ tsp. dried thyme
¼ tsp. salt
¼ tsp. pepper
6 medium red potatoes, sliced
1 medium onion, thinly sliced
6 5-oz. boneless center-cut loin lean pork chops, trimmed of fat
1. In slow cooker, combine soup, broth, mustard, garlic, thyme, salt, and pepper.
2. Stir in potatoes and onion slices.
3. Top with pork chops. Push down into sauce as much as possible.
4. Cover. Cook on low 3½-4½ hours, or until meat and potatoes are tender but not dry.
—— PER SERVING ——
• 400 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 0g trans)
• 85mg cholesterol
• 610mg sodium
• 42g total carbohydrate (4g fiber, 4g sugar)
• 34g protein
• 0%DV vitamin A
• 40%DV vitamin C
• 8%DV calcium
• 15%DV iron
Fruited Pork Chops
Conrath, WI
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-3¾ hours
Ideal slow-cooker size: 5- or 6-qt.
3 Tbsp. all-purpose flour
1½ tsp. dried oregano
¾ tsp. salt
¼ tsp. garlic powder
¼ tsp. black pepper
6 lean boneless pork loin chops (about 5 ozs. each)
1 Tbsp. olive or canola oil
20-oz. can unsweetened pineapple chunks
1 cup water
2 Tbsp. brown sugar
2 Tbsp. dried minced onion
2 Tbsp. tomato paste
¼ cup raisins
1. In a large resealable plastic bag, combine flour, oregano, salt, garlic powder, and pepper.
2. Add pork chops one at a time and shake to coat.
3. Brown pork chops on both sides in a nonstick skillet using canola oil. Transfer browned chops to slow cooker.
4. Drain pineapple, reserving juice. Set pineapple aside.
5. In a mixing bowl, combine ¾ cup reserved pineapple juice, water, brown sugar, dried onion, and tomato paste. Pour over chops.
6. Sprinkle raisins over top.
7. Cook on high 3-3½ hours or until meat is tender and a meat thermometer reads 160º. Stir in reserved pineapple chunks. Cook 10 minutes longer or until heated through.
—— PER SERVING ——
• 280 calories (80 calories from fat)
• 9g total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 350mg sodium
• 28g total carbohydrate (2g fiber, 22g sugar)
• 24g protein
• 4%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 10%DV iron
Tips:
1. This is good served over brown rice.
2. If your diet allows, you may want to place 1 tsp. salt (instead of the ¾ tsp.) in coating mixture in Step 1.
Three-Ingredient Sauerkraut Dinner
Hartville, OH
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
2 cups low-sodium barbecue sauce
1 cup water
2 lbs. thinly sliced lean pork chops, trimmed of fat
2 lbs. sauerkraut, rinsed
1. Mix together barbecue sauce and water.
2. Combine barbecue sauce, pork chops, and sauerkraut in slow cooker.
3. Cover. Cook on low 4-6 hours, or until chops are tender but not dry.
—— PER SERVING ——
• 300 calories (90 calories from fat)
• 11g total fat (3.5g saturated, 0g trans)
• 90mg cholesterol
• 1450mg sodium
• 18g total carbohydrate (3g fiber, 12g sugar)
• 32g protein
• 4%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 20%DV iron
Slow-Cooker Pork Tenderloin
Lancaster, PA
Makes 6 servings
Prep. Time: 5-15 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 4-qt.
1½-lb. pork tenderloin, trimmed of fat and cut in half lengthwise
1 cup water
¾ cup red wine
3 Tbsp. light soy sauce
1-oz. envelope dry onion soup mix
6 cloves garlic, peeled and chopped
freshly ground pepper
1. Place pork tenderloin pieces in slow cooker. Pour water, wine, and soy sauce over pork.
2. Turn pork over in liquid several times to completely moisten.
3. Sprinkle with dry onion soup mix. Top with chopped garlic and pepper.
4. Cover. Cook on low 4 hours.
—— PER SERVING ——
• 160 calories (25 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 60mg cholesterol
• 780mg sodium
• 5g total carbohydrate (0g fiber, 1g sugar)
• 22g protein
• 0%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 6%DV iron
Tip:
For tasty go-alongs, mix ½ cup uncooked long-grain white rice and ½ cup uncooked brown rice in a microwavable bowl. Stir in 2½ cups water and ½ tsp. salt. Cover. Microwave 5 minutes on high, and then 20 minutes on medium. Place finished pork on a large platter and the finished rice alongside, topped with the au jus from the meat. A green salad goes well with this to make a full meal.
Carmichaels, PA
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 4-qt.
1½ lbs. pork tenderloin
12 ozs. chili sauce
16-oz. can jellied cranberry sauce
2 Tbsp. brown sugar
5 cups cooked long-grain enriched rice
1. Place pork tenderloin in slow cooker.
2. Mix together chili sauce, cranberry sauce, and brown sugar. Pour over pork.
3. Cover and cook on low 4 hours, or until cooked through but not dry.
4. Serve over rice.
—— PER SERVING ——
• 360 calories (30 calories from fat)
• 3g total fat (1g saturated, 0g trans)
• 45mg cholesterol
• 510mg sodium
• 62g total carbohydrate (1g fiber, 26g sugar)
• 20g protein
• 2%DV vitamin A
• 4%DV vitamin C
• 2%DV calcium
• 10%DV iron
Trim as much visible fat from meat as possible before placing it in the slow cooker in order to avoid greasy gravy.
Carolyn Baer, Conrath, WI
Pork Loin with Spiced Fruit Sauce
Freehold, NJ
Makes 8 servings
Prep. Time: 25-40 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 5- to 6-qt.
8-oz. pkg. dried mixed fruit (including plums and apricots), chopped
¼ cup golden raisins
2 tsp. minced fresh ginger
1 small onion chopped
¼ cup brown sugar
2 Tbsp. cider vinegar
¾ cup water
¼ tsp. ground cinnamon
¼ tsp. curry powder
½ tsp. salt, divided
½ tsp. pepper, divided
2¼-lb. boneless pork center-cut lean loin roast, trimmed of fat
¾ lb. fresh green beans, ends nipped off
1 Tbsp. Dijon mustard
1 Tbsp. cornstarch
1 Tbsp. cold water
1. In slow cooker, combine dried fruit, raisins, ginger, onion, sugar, vinegar, water, cinnamon, curry powder, and ¼ tsp. each of salt and pepper. Stir.
2. Season pork with remaining ¼ tsp. salt and pepper. Place pork on top of fruit mixture in slow cooker. Cover. Cook on high 2 hours or on low 3 hours.
3. Layer green beans over pork. Cover.
4. Cook for 2 more hours on high or for 3 more hours on low—or until meat is tender and beans are done to your liking.
5. When meat and beans are tender but not dry, remove to separate plates. Cover and keep warm.
6. Stir mustard into sauce in cooker.
7. In a small bowl, mix cornstarch with 1 Tbsp. cold water until smooth. Stir into sauce.
8. Cover. Turn cooker to high and let sauce cook a few minutes until thickened.
9. Slice pork and serve with sauce and green beans.
—— PER SERVING ——
• 290 calories (70 calories from fat)
• 8g total fat (2.5g saturated, 0g trans)
• 75mg cholesterol
• 250mg sodium
• 29g total carbohydrate (3g fiber, 8g sugar)
• 27g protein
• 15%DV vitamin A
• 6%DV vitamin C
• 4%DV calcium
• 10%DV iron
Note:
We discovered this to be a great Christmas dinner one year when we were remodeling and had limited kitchen facilities. I put the ingredients in the slow cooker, and we played Scrabble all day while it cooked. I served it with microwaved rice pilaf. It was my most stress-free Christmas ever!
Pork and Apricots with Mashed Sweet Potatoes
Conrath, WI
Makes 14 servings
Prep. Time: 35-40 minutes
Cooking Time: 2½-3½ hours
Ideal slow-cooker size: 6-qt.
2½ lbs. sweet potatoes, peeled and cut into ¼"-thick slices
3½-lb. boneless pork tenderloin, trimmed of fat
1 tsp. dried tarragon, crushed
1½ tsp. fennel seed, crushed
3 cloves garlic, minced
1 tsp. salt
1 tsp. pepper
12 ozs. turkey kielbasa, or smoked turkey sausage, cut in half lengthwise, then in 2" pieces
14-oz. can low-sodium, nonfat chicken broth
¾ cup apricot nectar, divided
½ cup dried apricots
4 tsp. cornstarch
1. Place sweet potato slices in bottom of slow cooker.
2. Combine tarragon, fennel seed, garlic, salt, and pepper in small bowl.
3. Rub spice mix all over pork roast.
4. In large nonstick skillet, brown roast on all sides.
5. Place roast on top of sweet potatoes.
6. Place sausage pieces around roast in cooker.
7. Pour broth and ½ cup apricot nectar over all.
8. Cover and cook 2-3 hours on high.
9. Add dried apricots to cooker. Cover and continue cooking on high 30 more minutes.
10. With slotted spoon, transfer pork, sausage, and apricots to serving platter. Cover and keep warm.
11. Transfer sweet potatoes to large bowl.
12. Mash with potato masher.
13. Strain cooking liquid from cooker into a glass measuring cup.
14. Skim and discard fat.
15. Reserve 2 cups liquid.
16. In a small bowl, whisk together ¼ cup apricot nectar and cornstarch until smooth.
17. In a medium saucepan, combine cooking liquid and cornstarch mixture.
18. Cook and stir over medium heat until thick and bubbly.
19. Cook two minutes longer.
20. Serve sauce with pork and mashed sweet potatoes.
—— PER SERVING ——
• 230 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 75mg cholesterol
• 460mg sodium
• 18g total carbohydrate (2g fiber, 7g sugar)
• 26g protein
• 210%DV vitamin A
• 25%DV vitamin C
• 4%DV calcium
• 10%DV iron
Pork Stew
Port Matilda, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 5-7 hours
Ideal slow-cooker size: 4-qt.
2 sweet potatoes or yams, peeled and cut in small pieces
10-oz. pkg. frozen corn
10-oz. pkg. frozen Italian beans
1 medium-sized onion, chopped
1½ lbs. lean pork, cut in small pieces
14½-oz. can low-sodium diced tomatoes, undrained
¾ cup water
1 tsp. garlic, chopped
¼ tsp. salt
⅛ tsp. black pepper
1. Combine potatoes, corn, beans, and onion in slow cooker.
2. Place pork on top.
3. Stir together tomatoes, water, garlic, salt, and pepper. Pour over pork.
4. Cover. Cook on low 5-7 hours, or until meat and vegetables are cooked to your liking.
—— PER SERVING ——
• 340 calories (100 calories from fat)
• 11g total fat (4g saturated, 0g trans)
• 105mg cholesterol
• 370mg sodium
• 22g total carbohydrate (4g fiber, 10g sugar)
• 36g protein
• 100%DV vitamin A
• 20%DV vitamin C
• 0%DV calcium
• 15%DV iron
Lancaster, PA
Makes 6 servings
Prep. Time: 15-25 minutes
Cooking Time: 3½-5 hours
Ideal slow-cooker size: 5- or 6-qt.
2 medium acorn squash, unpeeled
6 4-oz. boneless pork tenderloin chops, trimmed of fat
½ tsp. salt
¾ cup brown sugar
1 Tbsp. orange juice
½ tsp. grated orange peel
⅛ tsp. ground cloves
1. Cut each squash in half. Remove seeds. Cut each half into 4-5 slices.
2. Arrange 3 or 4 chops in slow cooker. Cover with squash slices. Top with remaining 2 or 3 chops.
3. In a small mixing bowl, combine remaining ingredients and spread over squash slices and chops.
4. Cook on low 3½ hours. Check if chops on bottom of cooker are done. If so, remove from cooker and keep warm. Check remaining chops. If they are not done, place them on bottom of cooker. Cover and continue cooking until tender, up to 1-1½ hours.
5. Serve each chop topped with a slice or two of squash.
—— PER SERVING ——
• 280 calories (45 calories from fat)
• 5g total fat (2g saturated, 0g trans)
• 75mg cholesterol
• 260mg sodium
• 33g total carbohydrate (2g fiber, 21g sugar)
• 26g protein
• 10%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 15%DV iron
Harvest Pork Roast
Westminster, CA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 4-qt.
2 lbs. pork tenderloin, fat trimmed
2 Tbsp. canola oil
3 cups apple juice
3 Granny Smith apples
1 cup fresh cranberries
¾ tsp. salt
½ tsp. black pepper
1. Brown roast on all sides in skillet in canola oil. Place in slow cooker.
2. Add remaining ingredients.
3. Cover. Cook on low 4 hours, or until meat is tender but not dry.
—— PER SERVING ——
• 290 calories (80 calories from fat)
• 9g total fat (2g saturated, 0g trans)
• 90mg cholesterol
• 290mg sodium
• 19g total carbohydrate (2g fiber, 16g sugar)
• 32g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 0%DV calcium
• 8%DV iron
Barbecued Pork
Collingswood, NJ
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 4- or 5-qt.
2 lbs. boneless pork top loin
1½ cups onions, chopped
1 cup diet soda
1 cup low-sodium barbecue sauce
1. Place pork in slow cooker. Combine all other ingredients in a bowl and then pour over pork.
2. Cover. Cook on high 4 hours or until meat is very tender.
3. Slice or shred pork. Stir back into sauce.
4. Serve on wheat or multigrain buns.
—— PER SERVING ——
• 200 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 55mg cholesterol
• 470mg sodium
• 11g total carbohydrate (0.5g fiber, 9g sugar)
• 23g protein
• 2%DV vitamin A
• 4%DV vitamin C
• 4%DV calcium
• 4%DV iron
Variation:
If your calorie count allows, you may want to add another ½ cup barbecue sauce to Step 1 to create a juicier sandwich filling.
Rapid City, SD
Makes 7 servings
Prep. Time: 20-30 minutes
Cooking Time: 3-9 hours
Ideal slow-cooker size: 6-qt.
1½ lbs. pork ribs, trimmed of fat
½ tsp. salt
¼-1½ tsp. black pepper, according to your taste
½ cup water, apple juice, or white wine, optional
2 16-oz. cans, or 1 2-lb. bag, sauerkraut, undrained
3 medium-sized onions, sliced into rings
2 8-oz. cans mushrooms, drained
3 large apples, cored and cut in wedges
⅓ cup brown sugar
½ tsp. celery seed
1. Brown ribs in a nonstick skillet, top and bottom. Season with salt and pepper.
2. Place ribs in slow cooker. Deglaze skillet with ½ cup water, apple juice, or white wine if you wish. Set drippings aside.
3. In large bowl, mix together sauerkraut, onions, mushrooms, apple wedges, brown sugar, and celery seed. Spoon over ribs. Pour any reserved drippings over top.
4. Cook on low 7-9 hours or on high 3-4 hours.
—— PER SERVING ——
• 250 calories (80 calories from fat)
• 9g total fat (3.5g saturated, 0g trans)
• 55mg cholesterol
• 590mg sodium
• 25g total carbohydrate (5g fiber, 18g sugar)
• 18g protein
• 2%DV vitamin A
• 25%DV vitamin C
• 6%DV calcium
• 15%DV iron
Barbecued Ribs & Sauce
Bethel, PA
Makes 10 servings
Prep. Time: 10-15 minutes
Cooking Time: 8-10 hours
Ideal slow-cooker size: 4-qt.
3 lbs. lean country-style ribs
2½ lbs. sauerkraut, rinsed
2 cups low-sodium barbecue sauce
1 cup water
1. Place ribs on bottom of cooker.
2. Layer sauerkraut over ribs.
3. Mix barbecue sauce and water together. Pour over meat and kraut.
4. Cover. Cook on low 8-10 hours.
—— PER SERVING ——
• 230 calories (80 calories from fat)
• 9g total fat (3g saturated, 0g trans)
• 50mg cholesterol
• 1470mg sodium
• 19g total carbohydrate (3g fiber, 13g sugar)
• 17g protein
• 4%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 15%DV iron
“Pulled Pork” with Applesauce
Burton, MI
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 5- or 6-qt.
3-lb. pork roast, visible fat removed
4 cups unsweetened applesauce
18-oz. low-sodium, low-fat bottle barbecue sauce of your choice
1. Place meat in slow cooker.
2. Spread applesauce over top.
3. Spoon barbecue sauce over top, being careful not to disturb the applesauce.
4. Cover. Cook on low 6-8 hours, or until roast is very tender but not dry.
5. Remove from slow cooker onto platter. Pull apart with forks.
6. Put shredded meat in bowl. Add some of cooking broth so meat is somewhat juicy but not swimming in sauce.
7. Serve on whole wheat buns.
—— PER SERVING ——
• 230 calories (50 calories from fat)
• 6g total fat (2g saturated, 0g trans)
• 50mg cholesterol
• 95mg sodium
• 25g total carbohydrate (1g fiber, 19g sugar)
• 18g protein
• 2%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 6%DV iron
I cooked rice in the leftover sauce. I mixed some water with it; the proportion of the liquid was about ⅔ roast-pork sauce and ⅓ water. It was delicious rice!
Slow-Cooked Pork Stew
Hershey, PA
Makes 8 servings
Prep. Time: 20-30 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
2 lbs. lean pork loin, cut into 1" cubes
½ lb. baby carrots
3 large potatoes, cut into 1" cubes
2 parsnips, cut into 1" cubes
2 onions, cut into wedges, slices, or chopped coarsely
3 garlic cloves, minced
1-2 tsp. ground black pepper, depending on your taste preferences
1 tsp. dried thyme
1 tsp. salt
2½ cups low-sodium canned vegetable juice
2 Tbsp. brown sugar
1 Tbsp. prepared mustard
4 tsp. minute tapioca
1. Place pork in slow cooker.
2. Add carrots, potatoes, parsnips, onions, garlic, pepper, thyme, and salt. Mix together well.
3. In a medium bowl, combine vegetable juice, brown sugar, mustard, and tapioca. Pour over meat and vegetables.
4. Cover. Cook on low 6 hours or on high 4 hours.
—— PER SERVING ——
• 300 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 490mg sodium
• 34g total carbohydrate (5g fiber, 11g sugar)
• 26g protein
• 60%DV vitamin A
• 30%DV vitamin C
• 8%DV calcium
• 15%DV iron
Sauerkraut and Kielbasa
Burton, MI
Makes 4 servings
Prep. Time: 5-10 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 4½- or 5-qt.
1½ lbs. fresh or canned sauerkraut, drained and rinsed
1 lb. reduced-fat turkey kielbasa, cut in 1" slices
1. Combine sauerkraut and turkey kielbasa in slow cooker.
2. Cover. Cook on low 5-6 hours.
3. Stir before serving.
—— PER SERVING ——
• 190 calories (80 calories from fat)
• 9g total fat (3g saturated, 0g trans)
• 75mg cholesterol
• 2120mg sodium
• 10g total carbohydrate (4g fiber, 3g sugar)
• 19g protein
• 0%DV vitamin A
• 20%DV vitamin C
• 6%DV calcium
• 20%DV iron
Notes:
1. This is delicious served with mashed potatoes.
2. This is a basic recipe. My family prefers this version over more elaborate ones with onions or apples or caraway seeds!
Washington, NJ
Makes 8 servings
Prep. Time: 20-30 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 6-qt.
2 cups water
1½ medium-sized heads of cabbage, chopped
¾ lb. kielbasa, cut into ½” slices
8 medium-sized potatoes, cut into chunks
1 onion, sliced
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 3-4 hours, or until cabbage and potatoes are done to your liking.
—— PER SERVING ——
• 380 calories (140 calories from fat)
• 16g total fat (6g saturated, 0g trans)
• 30mg cholesterol
• 390mg sodium
• 49g total carbohydrate (9g fiber, 8g sugar)
• 13g protein
• 4%DV vitamin A
• 80%DV vitamin C
• 8%DV calcium
• 15%DV iron
Sausage and Cabbage
McPherson, KS
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 3- or 4-qt.
8 ozs. light smoked sausage or kielbasa
1 head cabbage, chopped
2 onions, diced
½ tsp. salt
¼ tsp. black pepper
¼ cup hot water
1 beef bouillon cube
1. Slice sausage into small pieces.
2. Layer cabbage, onions, and sausage in bottom of slow cooker.
3. Add seasonings. Dissolve bouillon cube in water.
4. Cook on high 3-4 hours, or until cabbage is done to your liking.
—— PER SERVING ——
• 130 calories (70 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 15mg cholesterol
• 330mg sodium
• 12g total carbohydrate (4g fiber, 7g sugar)
• 5g protein
• 4%DV vitamin A
• 40%DV vitamin C
• 8%DV calcium
• 6%DV iron
Sausage Vegetable Stew
Stevens, PA
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 3-10 hours
Ideal slow-cooker size: 5- or 6-qt.
1 lb. sausage (regular, turkey, or smoked)
4 cups potatoes, cubed
4 cups carrots, sliced
4 cups green beans
28-oz. can tomato sauce
1 tsp. onion powder
¼ or ½ tsp. black pepper, according to your taste
1. Slice sausage into 1½” pieces. Place in slow cooker.
2. Add vegetables. Pour tomato sauce over top.
3. Sprinkle with onion powder and pepper. Stir.
4. Cook on high 3-4 hours or low 8-10 hours.
—— PER SERVING ——
• 230 calories (80 calories from fat)
• 9g total fat (3g saturated, 0g trans)
• 15mg cholesterol
• 930mg sodium
• 32g total carbohydrate (6g fiber, 9g sugar)
• 8g protein
• 200%DV vitamin A
• 30%DV vitamin C
• 6%DV calcium
• 15%DV iron
Variation:
If your diet allows, you may want to add ½ tsp. salt to Step 3.
Quakertown, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-7 hours
Ideal slow-cooker size: 4-qt.
½ lb. lean sausage, cut in ¼-½” slices
3 medium-sized sweet potatoes, peeled and sliced thin
4 medium-sized apples, peeled and cut in chunks
1 Tbsp. sugar
2 Tbsp. flour
¼ tsp. ground cinnamon
¼ tsp. salt
¼-½ cup water
1. Brown sausage in nonstick skillet. Drain.
2. Layer sweet potatoes, apples, and sausage in slow cooker sprayed with nonfat cooking spray.
3. Combine remaining ingredients. Pour over all.
4. Cover. Cook on low 6-7 hours or on high 3-4 hours.
—— PER SERVING ——
• 230 calories (70 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 15mg cholesterol
• 260mg sodium
• 38g total carbohydrate (5g fiber, 22g sugar)
• 4g protein
• 200%DV vitamin A
• 10%DV vitamin C
• 2%DV calcium
• 6%DV iron
Tips:
To allow for more even cooking of the ingredients, slice the sweet potatoes thin and cut the apples in thicker chunks. The apples cook soft faster than the potatoes.
Economy One-Dish Supper
Quakertown, PA
Makes 6 servings
Prep. Time: 30-45 minutes
Cooking Time: 5-8 hours
Ideal slow-cooker size: 5-qt.
½ lb. lean sausage
1½ cups potatoes, grated or cubed
1 cup water
½ tsp. cream of tartar
1 cup raw carrots, grated or sliced thin
¼ cup long-grain rice, uncooked
1 onion, minced
¼ tsp. salt
¼ tsp. black pepper
¼ tsp. curry powder
3 cups low-sodium tomato juice
1. Brown sausage in nonstick skillet. Cut into ¼”-thick slices.
2. Mix water and cream of tartar. Toss with potatoes. Drain.
3. Layer sausage, potatoes, carrots, rice, and onion in slow cooker.
4. Combine salt, pepper, curry powder, and tomato juice. Pour over all.
5. Cover. Cook on low 5-8 hours.
—— PER SERVING ——
• 150 calories (60 calories from fat)
• 7g total fat (2.5g saturated, 0g trans)
• 15mg cholesterol
• 280mg sodium
• 18g total carbohydrate (3g fiber, 7g sugar)
• 5g protein
• 100%DV vitamin A
• 20%DV vitamin C
• 2%DV calcium
• 8%DV iron
Rapid City, SD
Makes 8 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4-qt.
8 bratwursts
1 large onion, sliced
12-oz. can of beer
1 cup chili sauce
1 Tbsp. Worcestershire sauce
1 cup ketchup
2 Tbsp. vinegar
½ tsp. salt
2 Tbsp. brown sugar
1 Tbsp. paprika
1. Boil bratwursts in water in skillet for 10 minutes to remove fat.
2. Drain bratwursts and place in slow cooker.
3. Mix together remaining ingredients in bowl and then pour over meat.
4. Cook on low 4-5 hours.
—— PER SERVING ——
• 160 calories (45 calories from fat)
• 5g total fat (1.5g saturated, 0g trans)
• 10mg cholesterol
• 1000mg sodium
• 24g total carbohydrate (0.5g fiber, 17g sugar)
• 3g protein
• 20%DV vitamin A
• 10%DV vitamin C
• 2%DV calcium
• 4%DV iron
Bratwurst Stew
Senecca, IL
Makes 8 servings
Prep. Time: 20-25 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 5-qt.
2 10¾-oz. cans fat-free chicken broth
4 medium-sized carrots, sliced
2 ribs of celery, cut in chunks
1 medium-sized onion, chopped
1 tsp. dried basil
½ tsp. garlic powder
3 cups chopped cabbage
2 1-lb. cans great northern beans, drained
5 fully cooked bratwurst links, cut into ½" slices
1. Combine all ingredients in slow cooker.
2. Cook on high 3-4 hours, or until veggies are tender.
—— PER SERVING ——
• 120 calories (30 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 5mg cholesterol
• 320mg sodium
• 15g total carbohydrate (5g fiber, 4g sugar)
• 7g protein
• 150%DV vitamin A
• 10%DV vitamin C
• 6%DV calcium
• 10%DV iron
Tip:
You can eat this as a stew, or over hot corn bread or rice.
Frequently Asked Questions about Slow-Cooker Cooking
Q. Is it okay to begin the slow-cooking process with frozen food?
A. It’s not ideal. It takes too long for the frozen food to become hot enough fast enough. That means a food-safety risk.