Bean and Other
Main Dishes
Lamb Stew
Kansas City, MO
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 6-qt.
2 lbs. lean lamb, cubed
½ tsp. sugar
2 Tbsp. canola oil
1½ tsp. salt
¼ tsp. black pepper
¼ cup flour
2 cups water
¾ cup red cooking wine
¼ tsp. garlic powder
2 tsp. Worcestershire sauce
6-8 carrots, sliced
4 small onions, quartered
4 ribs celery, sliced
3 medium-sized potatoes, diced
1. Sprinkle lamb with sugar. Brown in oil in skillet.
2. Remove lamb and place in cooker, reserving drippings.
3. Stir salt, pepper, and flour into drippings in skillet until smooth. Stir in water and wine until smooth, stirring loose the meat drippings. Continue cooking and stirring occasionally until broth simmers and thickens.
4. Pour into cooker. Add remaining ingredients and stir until well mixed.
5. Cover. Cook on low 6-8 hours, or until meat and vegetables are tender but not dry or mushy.
—— PER SERVING ——
• 440 calories (130 calories from fat)
• 15g total fat (5g saturated, 0g trans)
• 90mg cholesterol
• 940mg sodium
• 39g total carbohydrate (7g fiber, 11g sugar)
• 32g protein
• 400%DV vitamin A
• 20%DV vitamin C
• 8%DV calcium
• 25%DV iron
Put your cooker meal together the night before you want to cook it. The following morning put the mixture in the slow cooker, cover, and cook.
Sara Wilson, Blairstown, MO
Salem, OR
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4-qt.
2 lbs. leg of lamb, shank half
½ cup pine nuts
2 cups long-grain basmati rice, uncooked
4 cups low-sodium, fat-free chicken stock
1 tsp. crushed allspice
1 tsp. salt
1 tsp. pepper
1. Cut lamb into ½" pieces.
2. Brown in nonstick skillet over medium-high heat, just until browned.
3. Add pine nuts to meat.
4. Cook 3-4 minutes.
5. Put all ingredients in slow cooker. Mix well.
6. Cover. Cook 6-8 hours on low, or until rice and meat are tender but not overcooked or dry.
—— PER SERVING ——
• 390 calories (100 calories from fat)
• 11g total fat (2.5g saturated, 0g trans)
• 65mg cholesterol
• 380mg sodium
• 42g total carbohydrate (1g fiber, 0g sugar)
• 28g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 2%DV calcium
• 20%DV iron
Note:
I learned to love this dish as I was growing up. We always eat it with dollops of plain yogurt.
New Mexico Pinto Beans
Rye, CO
Makes 8 servings
Soaking Time: 8 hours or overnight
Prep. Time: 20 minutes
Cooking Time: 6-10 hours
Ideal slow-cooker size: 4- or 5-qt.
2½ cups dried pinto beans
3 qts. water
½ cup lean ham, diced
2 garlic cloves, crushed
1 medium-sized onion, chopped
1 tsp. crushed red chili peppers, optional
½ tsp. salt
¼ tsp. black pepper
1 tsp. dried oregano, optional
1 tsp. dried thyme, optional
1. Sort beans. Discard pebbles, shriveled beans, and floaters. Wash beans under running water. Place in saucepan, cover with 3 quarts water, and soak overnight or for 8 hours.
2. Drain beans and discard soaking water. Pour beans into slow cooker. Cover with fresh water.
3. Add meat, garlic, onions, chili peppers if you wish, salt, and pepper, and other seasonings if you want. Cook on low 6-10 hours, or until beans are soft.
—— PER SERVING ——
• 90 calories (15 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 10mg cholesterol
• 380mg sodium
• 12g total carbohydrate (4g fiber, 1g sugar)
• 6g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 8%DV iron
Variation:
If your diet allows, you may want to increase the salt to 1 tsp.
Burton, MI
Makes 8 servings
Soaking Time: 8 hours or overnight
Prep. Time: 10-15 minutes
Cooking time: 10 hours
Ideal slow-cooker size: 4- or 5-qt.
1 lb. dried pinto beans, soaked overnight in water and drained
4 cups fresh water
1 large onion, chopped
14½-oz. can stewed, or diced, tomatoes
2 garlic cloves, minced
2 tsp. chili powder
¼ lb. lean ham, chopped
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 2 hours. Reduce heat. Cook on low 8 hours.
—— PER SERVING ——
• 230 calories (15 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 5mg cholesterol
• 320mg sodium
• 40g total carbohydrate (15g fiber, 5g sugar)
• 16g protein
• 8%DV vitamin A
• 8%DV vitamin C
• 10%DV calcium
• 20%DV iron
Variations:
1. If your diet allows, you may want to add ½ tsp. salt to Step 1.
2. If you prefer some more zip to your beans, you may serve these with salsa.
Scandinavian Beans
Dover, DE
Makes 8 servings
Soaking Time: 8 hours or overnight
Prep. Time: 15 minutes
Cooking Time: 6½-8 hours
Ideal slow-cooker size: 5-qt.
1 lb. dried pinto beans
6 cups water
12 ozs. lean turkey bacon
1 onion, chopped
2-3 garlic cloves, minced
¼ tsp. black pepper
1 tsp. salt
¼ cup molasses
1 cup ketchup
¼ tsp. Tabasco sauce
1 tsp. Worcestershire sauce
½ cup brown sugar
½ cup cider vinegar
¼ tsp. dry mustard
1. Soak beans in 6 cups water in soup pot for 8 hours. Bring beans to boil and cook 1½-2 hours, or until soft. Drain, reserving liquid.
2. Combine all ingredients in slow cooker, using just enough bean liquid to cover everything. Cook on low 5-6 hours.
—— PER SERVING ——
• 270 calories (80 calories from fat)
• 9g total fat (2.5g saturated, 0g trans)
• 40mg cholesterol
• 1350mg sodium
• 40g total carbohydrate (3g fiber, 25g sugar)
• 10g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 15%DV iron
Anasazi Beans
McPherson, KS
Makes 4 servings
Prep. Time: 5-10 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 3-qt.
2 cups dry anasazi beans, cleaned
4 cups water
1 Tbsp. minced garlic
1 small onion, diced
1 tsp. salt
½ tsp. baking soda
1. Combine all ingredients in slow cooker.
2. Cook on high 3-4 hours.
—— PER SERVING ——
• 320 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 740mg sodium
• 58g total carbohydrate (19g fiber, 2g sugar)
• 21g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 15%DV calcium
• 30%DV iron
Tip:
These are a sweet-tasting bean with a texture cooked similar to a pinto bean. You may garnish them with salsa to add spice.
Napoleon, OH
Makes 6 servings
Prep. Time: 5-10 minutes
Cooking Time: 14 hours
Ideal slow-cooker size: 3½- or 4-qt.
2½ cups great northern dried beans
4 cups water
1½ cups tomato sauce
½ cup brown sugar
2 tsp. salt
1 small onion, chopped
½ tsp. chili powder
1. Wash and drain dry beans. Combine beans and water in slow cooker. Cook on low 8 hours, or overnight.
2. Stir in remaining ingredients. Cook on low 6 hours. If the beans look too watery as they near the end of their cooking time, you can remove the lid during the last 30-60 minutes.
—— PER SERVING ——
• 350 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 1170mg sodium
• 71g total carbohydrate (17g fiber, 26g sugar)
• 18g protein
• 0%DV vitamin A
• 4%DV vitamin C
• 15%DV calcium
• 30%DV iron
New England Baked Beans
Mashpee, MA
Batavia, NY
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 14-16 hours
Ideal slow-cooker size: 4-qt.
1 lb. dried beans—great northern, pea beans, or navy beans
¼ lb. lean turkey bacon slices, diced
1 qt. water
1 tsp. salt
¼-½ tsp. black pepper, according to taste
2 Tbsp. brown sugar
½ cup molasses
1 tsp. dry mustard
½ tsp. baking soda
1 onion, coarsely chopped
5 cups water
1. Wash beans and remove any stones or shriveled beans.
2. Meanwhile, simmer turkey bacon in 1 quart water in saucepan for 10 minutes. Drain. Do not reserve liquid.
3. Combine all ingredients in slow cooker.
4. Cook on high until contents come to a boil. Turn to low. Cook 14-16 hours, or until beans are tender.
—— PER SERVING ——
• 300 calories (35 calories from fat)
• 3.5g total fat (1g saturated, 0g trans)
• 15mg cholesterol
• 570mg sodium
• 54g total carbohydrate (12g fiber, 20g sugar)
• 15g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 15%DV calcium
• 25%DV iron
Barbecued Lima Beans
Princeton, IL
Makes 6 servings
Soaking Time: 8 hours or overnight
Prep. Time: 15 minutes
Cooking Time: 8-10 hours
Ideal slow-cooker size: 3½-qt.
1¼ cups dried lima beans
half a medium-sized onion, chopped in large pieces
½ tsp. salt
½ tsp. dry mustard
1 tsp. cider vinegar
2 Tbsp. molasses
¼ cup chili sauce or medium salsa
several drops Tabasco sauce
1. Place beans in bowl and cover with water. Let beans soak overnight. Drain, reserving 1 cup liquid from beans.
2. Combine all ingredients in slow cooker, including 1 cup bean liquid.
3. Cook on low 8-10 hours.
• 180 calories (5 calories from fat)
• 0.5g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 330mg sodium
• 35g total carbohydrate (9g fiber, 11g sugar)
• 9g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 6%DV calcium
• 15%DV iron
Variation:
The recipe as noted above has almost no fat. For added flavor, and if your diet allows, add ¼ lb. lean ham, smoked, or Cajun turkey, or soy-bacon during the last hour.
Brown-Sugar Barbecued Lima Beans
Oxford, PA
Makes 10 servings
Soaking Time: 8 hours or overnight
Prep. Time: 20 minutes
Cooking Time: 4½-11 hours
Ideal slow-cooker size: 5-qt.
1½ lbs. dried lima beans
6 cups water
2¼ cups chopped onions
1 cup brown sugar
1½ cups ketchup
13 drops Tabasco sauce
1 cup dark corn syrup
1 Tbsp. salt
4 slices lean turkey bacon, diced
1. Soak washed beans in large soup pot in water overnight. Do not drain.
2. Add onions. Bring to boil. Simmer 30-60 minutes, or until beans are tender. Drain beans, reserving liquid.
3. Combine all ingredients except bean liquid in slow cooker. Mix well. Pour in enough liquid so that beans are barely covered.
4. Cover. Cook on low 10 hours, or on high 4-6 hours. Stir occasionally.
5. If the beans are too soupy as they near the end of their cooking time, remove the lid for the last hour or so of cooking.
—— PER SERVING ——
• 490 calories (20 calories from fat)
• 2g total fat (0g saturated, 0g trans)
• 5mg cholesterol
• 1270mg sodium
• 108g total carbohydrate (15g fiber, 51g sugar)
• 16g protein
• 0%DV vitamin A
• 4%DV vitamin C
• 10%DV calcium
• 30%DV iron
New Orleans Red Beans
Houston, TX
Makes 6 servings
Soaking Time: 1 hour
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow-cooker size: 3½-qt.
2 cups dried kidney beans
5 cups water
¼ lb. lean hot sausage, cut in small pieces
2 onions, chopped
2 cloves garlic, minced
1 tsp. salt
1. Wash beans. Remove any stones or floaters. In saucepan, combine beans and water. Boil 2 minutes. Remove from heat. Soak 1 hour.
2. Brown sausage slowly in nonstick skillet. Add onions, garlic, and salt and sauté until tender.
3. Combine all ingredients, including bean water, in slow cooker.
4. Cover. Cook on low 8-10 hours. During last 20 minutes of cooking, stir frequently and mash lightly with spoon.
5. Serve over hot cooked white rice.
—— PER SERVING ——
• 200 calories (110 calories from fat)
• 12g total fat (4.5g saturated, 0g trans)
• 20mg cholesterol
• 870mg sodium
• 17g total carbohydrate (4g fiber, 4g sugar)
• 8g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 8%DV iron
Tip:
Offer salsa as a condiment.
Lady Lake, FL
Makes 10 servings
Prep. Time: 10-15 minutes
Cooking Time: 2-2½ hours
Ideal slow-cooker size: 4- or 5-qt.
2 15½-oz. cans great northern beans, rinsed and drained
2 15-oz. cans black beans, rinsed and drained
15-oz. can butter beans, rinsed and drained
15-oz. can baked beans, undrained
2 cups salsa
½ cup brown sugar
1. In slow cooker combine northern beans, black beans, butter beans, and baked beans.
2. Stir in salsa and brown sugar.
3. Cover. Cook on low 2-2½ hours.
—— PER SERVING ——
• 300 calories (10 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 840mg sodium
• 60g total carbohydrate (14g fiber, 16g sugar)
• 16g protein
• 10%DV vitamin A
• 8%DV vitamin C
• 10%DV calcium
• 25%DV iron
No-Meat Baked Beans
Gordonville, PA
Makes 8-10 servings
Soaking Time: 8 hours or overnight
Prep. Time: 10 minutes
Cooking Time: 6½-9½ hours
Ideal slow-cooker size: 3½-qt.
1 lb. dried navy beans
6 cups water
1 small onion, chopped
¾ cup ketchup
½ cup brown sugar
¾ cup water
1 tsp. dry mustard
3 Tbsp. dark molasses
1 tsp. salt
1. Soak beans in water overnight in large soup kettle. Cook beans in water until soft, about 1½ hours. Drain, discarding bean water.
2. Stir together all ingredients in slow cooker. Mix well.
3. Cover. Cook on low 5-8 hours, or until beans are well flavored but not breaking down.
—— PER SERVING ——
• 290 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 580mg sodium
• 60g total carbohydrate (14g fiber, 25g sugar)
• 13g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 15%DV calcium
• 30%DV iron
Vegetarian Baked Beans
Derwood, MD
Makes 5 servings
Prep. Time: 10-15 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4-qt.
1 cup picante sauce
¼ cup molasses
2 Tbsp. packed brown sugar
2 tsp. prepared mustard
1 tsp. onion powder
16-oz. can black beans, rinsed and drained
16-oz. can white beans, rinsed and drained
1 Tbsp. lime juice
1. Mix all ingredients together in slow cooker.
2. Cover. Cook on low 4-5 hours.
• 250 calories (5 calories from fat)
• 0.5 total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 730mg sodium
• 51g total carbohydrate (10g fiber, 17g sugar)
• 12g protein
• 4%DV vitamin A
• 2%DV vitamin C
• 10%DV calcium
• 25%DV iron
Five-Baked Beans
Grove City, PA
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 4-12 hours
Ideal slow-cooker size: 4- or 5-qt.
6 slices turkey bacon
1 cup onions, chopped
1 clove garlic, minced
16-oz. can low-sodium lima beans, drained
16-oz. can low-sodium beans with tomato sauce, undrained
15½-oz. can low-sodium red kidney beans, drained
15-oz. can low-sodium butter beans, drained
15-oz. can low-sodium garbanzo beans, drained
¾ cup ketchup
½ cup unsulfured molasses
¼ cup brown sugar
1 Tbsp. prepared mustard
1 Tbsp. Worcestershire sauce
1 onion sliced and cut into rings, optional
1. In a nonstick skillet, cook bacon until browned.
2. Combine chopped onions, bacon, garlic, lima beans, beans with tomato sauce, kidney beans, butter beans, garbanzo beans, ketchup, molasses, brown sugar, mustard, and Worcestershire sauce in slow cooker.
3. Top with onions if desired.
4. Cover. Cook on low 10-12 hours or high 4-5 hours.
—— PER SERVING ——
• 200 calories (20 calories from fat)
• 2g total fat (0.5g saturated, 0g trans)
• 5mg cholesterol
• 600mg sodium
• 40g total carbohydrate (7g fiber, 16g sugar)
• 8g protein
• 4%DV vitamin A
• 4%DV vitamin C
• 8%DV calcium
• 20%DV iron
Variation:
If you prefer less sweet beans, leave out the molasses and add the liquid from all the canned beans.
Since I work full-time, I often put my dinner into the slow cooker to cook until I get home. My three teenagers and umpire/referee husband can all get a hot nutritious meal no matter what time they get home.
Rhonda Burgoon, Collingswood, NJ
Six-Bean Barbecued Beans
Susquehanna, PA
Makes 15-18 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 5-qt.
1-lb. can kidney beans, drained
1-lb. can pinto beans, drained
1-lb. can great northern beans, drained
1-lb. can butter beans, drained
1-lb. can navy beans, drained
1-lb. can pork and beans, undrained
¼ cup barbecue sauce
¼ cup prepared mustard
⅓ cup ketchup
1 small onion, chopped
1 small bell pepper, chopped
¼ cup sorghum molasses
1 cup brown sugar
1. Mix together all ingredients in slow cooker.
2. Cook on low 4-6 hours.
—— PER SERVING ——
• 330 calories (10 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 740mg sodium
• 66g total carbohydrate (13g fiber, 25g sugar)
• 15g protein
• 0%DV vitamin A
• 10%DV vitamin C
• 15%DV calcium
• 25%DV iron
Pendleton, IN
Makes 15 servings
Prep. Time: 10-15 minutes
Cooking Time: 3 hours
Ideal slow-cooker size: 5- or 6-qt.
1 lb. ground turkey
1 tsp. minced garlic
1 medium-sized onion, chopped
1 cup barbecue sauce
½ cup brown sugar
6 1-lb. cans beans of your choice (pinto, lima, kidney, chili, great northern, and so on), each drained
1. Brown ground turkey in nonstick skillet over medium heat.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on high 3 hours.
—— PER SERVING ——
• 120 calories (20 calories from fat)
• 2g total fat (0.5g saturated, 0g trans)
• 15mg cholesterol
• 320mg sodium
• 18g total carbohydrate (2g fiber, 12g sugar)
• 8g protein
• 2%DV vitamin A
• 2%DV vitamin C
• 2%DV calcium
• 6%DV iron
Variations:
To add more zest, stir in 4-oz. can chopped green chilies and/or ¼ tsp. dried mustard to Step 2.
Nan’s Barbecued Beans
Albuquerque, NM
Makes 10-12 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 3½-qt.
1 lb. lean ground chuck
1 onion, chopped
5 cups canned baked beans
2 Tbsp. cider vinegar
1 Tbsp. Worcestershire sauce
2 Tbsp. brown sugar
½ cup ketchup
1. Brown ground beef and onion in nonstick skillet. Drain.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 4-6 hours.
—— PER SERVING ——
• 260 calories (50 calories from fat)
• 6g total fat (1.5g saturated, 0g trans)
• 20mg cholesterol
• 670mg sodium
• 35g total carbohydrate (8g fiber, 13g sugar)
• 16g protein
• 10%DV vitamin A
• 0%DV vitamin C
• 6%DV calcium
• 15%DV iron
Smoky Maple Baked Beans
Holmesville, OH
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 4-6 hours
Ideal slow-cooker size: 3-qt.
half a medium-sized onion, chopped
5 slices turkey bacon, chopped
4 ozs. extra-lean ground beef
16-oz. can vegetarian beans in tomato sauce, undrained
16-oz. can vegetarian baked beans, undrained
16-oz. can red kidney beans, rinsed and drained
½ cup tomato sauce
2 Tbsp. brown sugar
1-2 Tbsp. liquid smoke
½ tsp. maple flavoring
1. Sauté onions and bacon in nonstick skillet sprayed with nonstick cooking spray until onions are tender. Place in slow cooker.
2. Brown beef in nonstick skillet. Place in cooker.
3. Combine all ingredients in slow cooker.
4. Cook on high 4-6 hours. Stir before serving.
—— PER SERVING ——
• 200 calories (30 calories from fat)
• 3 total fat (1g saturated, 0g trans)
• 10mg cholesterol
• 580mg sodium
• 32g total carbohydrate (8g fiber, 10g sugar)
• 11g protein
• 4%DV vitamin A
• 4%DV vitamin C
• 6%DV calcium
• 15%DV iron
Rye, CO
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 1-2 hours
Ideal slow-cooker size: 4-qt.
1 lb. ground turkey
16-oz. can baked beans, undrained
16-oz. can kidney beans, drained
2 cups onions, chopped
¾ cup brown sugar
1 cup ketchup
2 Tbsp. dry mustard
¼ tsp. salt
2 tsp. cider vinegar
1. Brown turkey in nonstick skillet over medium heat.
2. Combine all ingredients in slow cooker sprayed with nonfat cooking spray.
3. Cover. Cook on high 1-2 hours.
—— PER SERVING ——
• 320 calories (50 calories from fat)
• 5g total fat (1g saturated, 0g trans)
• 35mg cholesterol
• 880mg sodium
• 53g total carbohydrate (7g fiber, 30g sugar)
• 18g protein
• 10%DV vitamin A
• 8%DV vitamin C
• 6%DV calcium
• 15%DV iron
Variations:
For a milder taste, sauté the chopped onions with the turkey in Step 1. You may also decrease the dry mustard to 1 Tbsp., or according to your taste.
Sweet and Sour Beans
Harrisonburg, VA
Makes 6-8 servings
Prep. Time: 25 minutes
Cooking Time: 3 hours
Ideal slow-cooker size: 3½- or 4-qt.
5 slices lean turkey bacon
4 medium-sized onions, cut in rings
½ cup brown sugar
1 tsp. dry mustard
½ tsp. salt
¼ cup cider vinegar
1-lb. can green beans, drained
2 1-lb. cans butter beans, drained
1-lb., 11-oz. can pork and beans, undrained
1. Brown bacon in nonstick skillet and cut fine. Drain all but 2 Tbsp. bacon drippings.
2. Stir in onions, brown sugar, mustard, salt, and vinegar. Simmer 20 minutes.
3. Combine all ingredients in slow cooker.
4. Cover. Cook on low 3 hours.
—— PER SERVING ——
• 400 calories (35 calories from fat)
• 4g total fat (1g saturated, 0g trans)
• 15mg cholesterol
• 1640mg sodium
• 80g total carbohydrate (12g fiber, 48g sugar)
• 14g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 15%DV calcium
• 25%DV iron
Mixed Slow-Cooker Beans
Lancaster, PA
Makes 6 servings
Prep. Time: 15-20 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3½- or 4-qt.
16-oz. can kidney beans, drained
15½-oz. can baked beans, undrained
1 pint home-frozen, or 1-lb. pkg. frozen, lima beans
1 pint home-frozen green beans, or 1-lb. pkg. frozen green beans
4 slices lean turkey bacon, browned and cut fine
½ cup ketchup
⅓ cup sugar
⅓ cup brown sugar
2 Tbsp. vinegar
½ tsp. salt
1. Combine beans and bacon in slow cooker.
2. Stir together remaining ingredients. Add to beans and mix well.
3. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 360 calories (30 calories from fat)
• 3.5g total fat (0.5g saturated, 0g trans)
• 10mg cholesterol
• 1100mg sodium
• 71g total carbohydrate (12g fiber, 33g sugar)
• 14g protein
• 10%DV vitamin A
• 0%DV vitamin C
• 10%DV calcium
• 20%DV iron
Millersburg, OH
Makes 4-6 servings
Prep. Time: 15 minutes
Cooking Time: 3½-9 hours
Ideal slow-cooker size: 3½-qt.
5 slices lean turkey bacon
¼ cup chopped onions
¾ cup ketchup
⅓ cup brown sugar
3 tsp. Worcestershire sauce
½ tsp. salt
4 cups frozen green beans, thawed
1. Brown bacon in skillet until crisp and then break into pieces. Drain off all but 2 Tbsp. bacon drippings.
2. Sauté onions in reserved bacon drippings.
3. Combine ketchup, brown sugar, Worcestershire sauce, and salt. Stir into bacon and onions.
4. Pour mixture over green beans and mix lightly.
5. Pour into slow cooker and cook on high 3½-4½ hours, or on low 7-9 hours.
—— PER SERVING ——
• 130 calories (25 calories from fat)
• 2.5g total fat (0.5g saturated, 0g trans)
• 10mg cholesterol
• 960mg sodium
• 25g total carbohydrate (2g fiber, 17g sugar)
• 3g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 8%DV iron
Mexican Rice & Beans
Rye, CO
Makes 6 servings
Prep. Time: 10-15 minutes
Cooking Time: 6-7 hours
Ideal slow-cooker size: 4-qt.
16-oz. can Mexican-style beans, undrained
16-oz. can crushed tomatoes, undrained
1½ cups converted rice, uncooked
1 large onion, finely chopped
4½-oz. can chopped green chiles, undrained
2 cloves garlic, minced
1½ cups shredded reduced-fat cheese, divided
1. Combine all ingredients except ¾ cup cheese in slow cooker sprayed with nonfat cooking spray.
2. Cover. Cook on low 6-7 hours.
3. Sprinkle with remaining cheese 1 hour before serving.
—— PER SERVING ——
• 340 calories (25 calories from fat)
• 2.5g total fat (1.5g saturated, 0g trans)
• 5mg cholesterol
• 110mg sodium
• 63g total carbohydrate (8g fiber, 3g sugar)
• 18g protein
• 10%DV vitamin A
• 30%DV vitamin C
• 30%DV calcium
• 20%DV iron
Apple Bean Bake
Goshen, IN
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 2-4 hours
Ideal slow-cooker size: 4-qt.
4 Tbsp. butter
2 large Granny Smith apples, cubed
½ cup brown sugar
¼ cup sugar
½ cup ketchup
1 tsp. cinnamon
1 Tbsp. molasses
1 tsp. salt
24-oz. can great northern beans, undrained
24-oz. can pinto beans, undrained
1. Melt butter in skillet. Add apples and cook until tender.
2. Stir in brown sugar and sugar. Cook until they melt. Stir in ketchup, cinnamon, molasses, and salt.
3. Add beans. Mix well. Pour into slow cooker.
4. Cover. Cook on high 2-4 hours.
—— PER SERVING ——
• 220 calories (40 calories from fat)
• 4.5g total fat (2.5g saturated, 0g trans)
• 10mg cholesterol
• 490mg sodium
• 41g total carbohydrate (6g fiber, 19g sugar)
• 7g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 10%DV iron
Albuquerque, NM
Makes 20 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4- or 5-qt.
1 cup raisins
2 small onions, diced
2 tart apples, diced
1 cup fat-free, low-sodium chili sauce
1 cup chopped lean ham
2 1-lb., 15-oz. cans baked beans, undrained
3 tsp. dry mustard
½ cup sweet pickle relish
1. Mix together all ingredients.
2. Cover. Cook on low 6-8 hours.
—— PER SERVING ——
• 180 calories (15 calories from fat)
• 2g total fat (0g saturated, 0g trans)
• 10mg cholesterol
• 530mg sodium
• 34g total carbohydrate (6g fiber, 18g sugar)
• 7g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 6%DV iron
Fruity Baked Bean Casserole
Minneapolis, MN
Makes 6-8 servings
Prep. Time: 20 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 4- or 5-qt.
5 slices lean turkey bacon
3 medium-sized onions, chopped
16-oz. can lima beans, drained
16-oz. can kidney beans, drained
2 16-oz. cans baked beans, undrained
15½-oz. can unsweetened pineapple chunks, or crushed pineapple, undrained
¼ cup brown sugar
¼ cup cider vinegar
¼ cup molasses
½ cup ketchup
2 Tbsp. prepared mustard
½ tsp. garlic salt
1 green bell pepper, chopped
1. Cook bacon in skillet. Cut fine. Reserve 2 Tbsp. drippings in skillet. Place bacon in slow cooker.
2. Add onions to drippings and sauté until soft. Drain. Add to bacon in slow cooker.
3. Add beans and pineapple to cooker. Mix well.
4. Combine brown sugar, vinegar, molasses, ketchup, mustard, garlic salt, and green pepper. Mix well. Stir into mixture in slow cooker.
5. Cover. Cook on high 2-3 hours.
—— PER SERVING ——
• 370 calories (35 calories from fat)
• 3.5g total fat (0.5g saturated, 0g trans)
• 10mg cholesterol
• 1080mg sodium
• 71g total carbohydrate (14g fiber, 31g sugar)
• 14g protein
• 10%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 20%DV iron
Easy Baked Beans
Ephrata, PA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 2 hours
Ideal slow-cooker size: 2½-qt.
2 16-oz. cans baked beans
¼ cup brown sugar
½ tsp. dried mustard
½ cup ketchup
2 small onions, chopped
1 tsp. Worcestershire sauce
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 2 hours.
—— PER SERVING ——
• 180 calories (15 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 5mg cholesterol
• 610mg sodium
• 38g total carbohydrate (8g fiber, 17g sugar)
• 6g protein
• 10%DV vitamin A
• 2%DV vitamin C
• 6%DV calcium
• 8%DV iron
Variation:
You can reduce the amount of brown sugar without harming the dish, if you prefer a less-sweet outcome.
Rochester, NY
Makes 6-8 servings
Prep. Time: 20-25 minutes
Cooking Time: 4-8 hours
Ideal slow-cooker size: 4-qt.
¾ lb. lean smoked sausage, sliced in ¼" pieces and browned
3 15-oz. cans black beans, drained
1½ cups chopped onions
1½ cups chopped green bell peppers
1½ cups chopped celery
4 garlic cloves, minced
2 tsp. dried thyme
1½ tsp. dried oregano
1½ tsp. black pepper
1 chicken bouillon cube
3 bay leaves
8-oz. can tomato sauce
1 cup water
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8 hours or on high 4 hours.
3. Remove bay leaves before serving.
—— PER SERVING ——
• 250 calories (80 calories from fat)
• 9g total fat (3g saturated, 0g trans)
• 15mg cholesterol
• 1080mg sodium
• 34g total carbohydrate (11g fiber, 6g sugar)
• 13g protein
• 0%DV vitamin A
• 30%DV vitamin C
• 10%DV calcium
• 20%DV iron
Variations:
For a different consistency, you may substitute a 14½-oz. can of low-sodium stewed tomatoes for the tomato sauce.
This is tasty served over steamed rice.
Red Beans and Rice
Grand Blanc, MI
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 5-6 hours
Ideal slow-cooker size: 3½- or 4-qt.
1 medium-sized onion, chopped
½ cup green bell peppers, chopped
2 cloves garlic, minced
2 Tbsp. olive oil or canola oil
⅓ cup fresh cilantro or parsley, minced
3 16-oz. cans red beans, rinsed and drained
¾ cup water
½ tsp. salt
1 tsp. ground cumin
¼ tsp. black pepper
1. In a large skillet, sauté onion, green pepper, and garlic in oil until tender. Or wilt the onion, pepper, and garlic in the microwave for 2 minutes on high.
2. Add cilantro. Stir in beans, water, salt, cumin, and pepper. Transfer to slow cooker.
3. Cover. Cook on low 5-6 hours.
—— PER SERVING ——
• 320 calories (40 calories from fat)
• 4.5g total fat (0.5g saturated, 0g trans)
• 0mg cholesterol
• 150mg sodium
• 56g total carbohydrate (16g fiber, 4g sugar)
• 14g protein
• 4%DV vitamin A
• 10%DV vitamin C
• 2%DV calcium
• 6%DV iron
Notes:
1. If beans are watery as they near the end of the cooking time, remove the lid for the last hour of cooking.
2. Serve over hot, cooked rice.
3. If diets allow, you can serve the dish with grated cheese for each diner to add to his/her individual serving.
Lentil and Rice Pilaf
Arlington, KS
Makes 8-10 servings
Prep. Time: 15-20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4- or 5-qt.
2-5 large onions, depending on your taste preference
2 Tbsp. olive oil
6 cups water
1¾ cups lentils, sorted, washed, and drained
2 cups brown rice, washed and drained
1. Slice onions into ½" circles. Place in nonstick skillet with olive oil. Sauté over medium heat until onions are golden brown.
2. Remove about 1-onion’s-worth from skillet and place on paper towel to drain.
3. Place remaining onions and drippings in slow cooker. Combine with water, lentils, and brown rice.
4. Cover. Cook on low 6-8 hours.
5. Serve hot or cold. Garnish with crisp brown onions.
—— PER SERVING ——
• 350 calories (30 calories from fat)
• 3.5g total fat (0.5g saturated, 0g trans)
• 0mg cholesterol
• 15mg sodium
• 66g total carbohydrate (16g fiber, 7g sugar)
• 16g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 4%DV calcium
• 25%DV iron
Variations:
1. This is good to dip into with pita triangles. It is also good served as a main dish with a basic green salad topped with herbal vinaigrette dressing.
2. If your diet allows, you may want to add 1 tsp. salt to Step 3.
3. If you like some bite to lentils and rice, add ¼-½ tsp. freshly ground pepper to Step 3.
Pasta with Lentil Sauce
Iowa City, IA
Makes 4-6 servings
Prep. Time: 30 minutes
Cooking Time: 3-10 hours
Ideal slow-cooker size: 4- or 5-qt.
½ cup onions, chopped
½ cup carrots, chopped
½ cup celery, chopped
2 cups diced tomatoes in liquid
1 cup tomato sauce
½ cup dried lentils, rinsed and drained
½ tsp. dried oregano
½ tsp. dried basil
½ tsp. garlic powder
¼ tsp. crushed red pepper flakes
4 cups angel-hair pasta, hot, cooked
1. Mix all ingredients except pasta in slow cooker.
2. Cover. Cook on low 8-10 hours, or on high 3-5 hours.
3. Cook pasta according to package directions.
4. Place cooked pasta in large serving bowl and pour lentil sauce over top. Toss to combine.
—— PER SERVING ——
• 230 calories (10 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 360mg sodium
• 46g total carbohydrate (8g fiber, 8g sugar)
• 10g protein
• 50%DV vitamin A
• 15%DV vitamin C
• 6%DV calcium
• 25%DV iron
Carrot Lentil Casserole
Bedminster, PA
Makes 6 servings
Prep. Time: 20-30 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4- or 5-qt.
1 large onion, chopped
1 cup carrots, finely chopped
¾ cup dried lentils
¾ cup brown rice, uncooked
¾ cup low-fat cheese
½ cup green bell pepper, chopped
½ tsp. dried thyme
½ tsp. dried basil
½ tsp. dried oregano
¼ tsp. salt
¼ tsp. sage
¼ tsp. garlic powder
1 cup low-sodium canned tomatoes, undrained
1 cup low-fat, low-sodium chicken broth
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 4-5 hours.
—— PER SERVING ——
• 230 calories (20 calories from fat)
• 2g total fat (1g saturated, 0g trans)
• 5mg cholesterol
• 260mg sodium
• 39g total carbohydrate (10g fiber, 6g sugar)
• 15g protein
• 80%DV vitamin A
• 20%DV vitamin C
• 20%DV calcium
• 20%DV iron
Arlington, KS
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow-cooker size: 3-qt.
1 cup dried lentils, rinsed and sorted
2 cups water
1½ cups celery, chopped
1½ cups carrots, chopped
1 cup onions, chopped
¾ cup ketchup
2 Tbsp. dark brown sugar
2 Tbsp. Worcestershire sauce
2 Tbsp. cider vinegar
1. In a medium saucepan, combine lentils and water. Bring to a boil. Reduce heat. Cover and simmer 10 minutes.
2. Combine celery, carrots, onions, ketchup, brown sugar, Worcestershire sauce, and lentils with water in slow cooker. Mix well.
3. Cover. Cook on low 8-10 hours, or until lentils are soft.
4. Stir in vinegar just before serving.
5. Allow ½ cup filling for each sandwich.
—— PER SERVING ——
• 230 calories (20 calories from fat)
• 2.5g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 480mg sodium
• 45g total carbohydrate (9g fiber, 10g sugar)
• 10g protein
• 100%DV vitamin A
• 0%DV vitamin C
• 8%DV calcium
• 20%DV iron
Pizza Sloppy Joe — Vegetable Variety
Minooka, IL
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 4-qt.
1 cup textured vegetable protein (T.V.P., soy)
7-oz. can mushrooms, undrained
15-oz. can low-sodium tomato sauce
14.5-oz. can low-sodium Italian diced tomatoes with basil, garlic, and oregano
½ tsp. fennel seeds
½ tsp. crushed red peppers
1 tsp. Italian seasoning
1 tsp. minced roasted garlic
½ tsp. salt
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 4-5 hours.
—— PER SERVING ——
• 90 calories (10 calories from fat) 1g total fat (0g saturated, 0g trans) 0mg cholesterol 1060mg sodium
• 15g total carbohydrate (5g fiber, 7g sugar)
• 9g protein
• 10%DV vitamin A
• 10%DV vitamin C
• 10%DV calcium
• 15%DV iron
Cottage Cheese Casserole
Austin, TX
Makes 6 servings
Prep. Time: 30-45 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3-qt.
2½ tsp. butter
½ cup fresh mushrooms, chopped
½ cup onions, chopped
½ cup celery, chopped
1 clove garlic, minced
½ tsp. dried marjoram
¾ cup low-sodium tomato paste
4 cups cooked macaroni
1¼ cups water
2 tsp. salt
1 tsp. sugar
2 cups low-fat, low-sodium cottage cheese, divided
⅓ cup grated Parmesan cheese, divided
¼ cup parsley, chopped, divided
1. Sauté mushrooms, onions, celery, and garlic in butter in a skillet over medium heat.
2. Combine sautéed vegetables, marjoram, tomato paste, macaroni, water, salt, and sugar.
3. Put half of macaroni mixture in slow cooker.
4. Top with 1 cup cottage cheese, half of Parmesan cheese, and parsley.
5. Repeat layers.
6. Cover. Cook on low 4-5 hours.
• 270 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 5mg cholesterol
• 930mg sodium
• 40g total carbohydrate (4g fiber, 6g sugar)
• 18g protein
• 15%DV vitamin A
• 20%DV vitamin C
• 20%DV calcium
• 20%DV iron
Variations:
If you enjoy a tomatoey flavor, and your diet allows, you could add an 8-oz. can of low-sodium tomato sauce to Step 2 and reduce the water to ½ cup.
Tastes-Like-Chili-Rellenos
Albuquerque, NM
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 4- or 5-qt.
2 4-oz. cans whole green chilies
½ lb. grated fat-free cheddar cheese
½ lb. grated fat-free Monterey Jack cheese
14½-oz. can low-sodium stewed tomatoes
4 eggs
2 Tbsp. flour
¾ cup fat-free evaporated milk
1. Spray sides and bottom of slow cooker with nonfat cooking spray.
2. Cut chilies into strips. Layer chilies and cheeses in slow cooker. Pour in stewed tomatoes.
3. Combine eggs, flour, and milk. Pour into slow cooker.
4. Cover. Cook on high 2-3 hours.
—— PER SERVING ——
• 230 calories (40 calories from fat)
• 4.5g total fat (1.5g saturated, 0g trans)
• 135mg cholesterol
• 920mg sodium
• 15g total carbohydrate (2g fiber, 9g sugar)
• 28g protein
• 20%DV vitamin A
• 10%DV vitamin C
• 100%DV calcium
• 8%DV iron
Macaroni and Cheddar/Parmesan Cheese
Lancaster, PA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 3 hours
Ideal slow-cooker size: 4-qt.
8-oz. pkg. elbow macaroni, cooked al dente
13-oz. can fat-free evaporated milk
1 cup fat-free milk
2 large eggs, slightly beaten
4 cups grated fat-free sharp cheddar cheese, divided
¼ tsp. salt
⅛ tsp. white pepper
¼ cup grated fat-free Parmesan cheese
1. Spray inside of cooker with nonfat cooking spray. Then, in cooker, combine lightly cooked macaroni, evaporated milk, milk, eggs, 3 cups cheddar cheese, salt, and pepper.
2. Top with remaining cheddar and Parmesan cheeses.
3. Cover. Cook on low 3 hours.
—— PER SERVING ——
• 190 calories (15 calories from fat)
• 1.5g total fat (0g saturated, 0g trans)
• 60mg cholesterol
• 740mg sodium
• 17g total carbohydrate (0g fiber, 7g sugar)
• 26g protein
• 10%DV vitamin A
• 0%DV vitamin C
• 70%DV calcium
• 2%DV iron
Harrisonburg, VA
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 2-3 hours
Ideal slow-cooker size: 2- or 3-qt.
1½ cups dry macaroni
1 Tbsp. butter
1 tsp. salt
½ lb. Velveeta Light cheese, sliced
1 qt. fat-free milk
1. Combine macaroni, butter, and salt.
2. Layer cheese over top.
3. Pour in milk.
4. Cover. Cook on high 2-3 hours, or until macaroni are soft.
—— PER SERVING ——
• 270 calories (80 calories from fat)
• 9g total fat (5g saturated, 1.5g trans)
• 30mg cholesterol
• 1070mg sodium
• 32g total carbohydrate (0g fiber, 12g sugar)
• 16g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 35%DV calcium
• 2%DV iron
Lasagna
Gibsonia, PA
Makes 8 servings
Prep. Time: 15-20 minutes
Cooking Time: 5 hours
Ideal slow-cooker size: 4- or 5-qt.
4½ cups fat-free, low-sodium meatless spaghetti sauce
½ cup water
16-oz. container fat-free ricotta cheese
2 cups shredded part-skim mozzarella cheese, divided
¾ cup grated Parmesan cheese, divided
1 egg
2 tsp. minced garlic
1 tsp. Italian seasoning
8-oz. box no-cook lasagna noodles
1. Mix spaghetti sauce and ½ cup water in bowl.
2. In separate bowl, mix ricotta, 1½ cups mozzarella cheese, ½ cup Parmesan cheese, egg, garlic, and seasoning.
3. Spread ¼ of sauce mixture in bottom of slow cooker. Top with ⅓ of noodles, breaking if needed to fit.
4. Spread with ⅓ of cheese mixture, making sure noodles are covered.
5. Repeat layers twice more.
6. Spread with remaining sauce.
7. Cover. Cook on low 5 hours.
8. Sprinkle with remaining cheeses. Cover. Let stand 10 minutes to allow cheeses to melt.
—— PER SERVING ——
• 360 calories (90 calories from fat)
• 10g total fat (4.5g saturated, 0g trans)
• 40mg cholesterol
• 870mg sodium
• 39g total carbohydrate (6g fiber, 10g sugar)
• 25g protein
• 0%DV vitamin A
• 0%DV vitamin C
• 50%DV calcium
• 10%DV iron
Garden-Fresh Chili Sauce
Brighton, MI
Makes 4 quarts, or 16 servings
Prep. Time: 1-1½ hours
Cooking Time: 4 hours
Ideal slow-cooker size: 6-qt.
1½ cups tomato juice
12 dried red (hot chili) peppers, chopped, or enough to make 2 cups-worth
4 qts. fresh tomatoes, peeled and chopped
2 cups onions, chopped
2 cups red sweet peppers, chopped
1 tsp. ground ginger
1 tsp. ground nutmeg
1 tsp. whole cloves
1 bay leaf
2 tsp. ground cinnamon
2 tsp. salt
4 cups white vinegar
1 tsp. whole peppercorns
1. In a saucepan, bring 1½ cups tomato juice to a boil. Place dried peppers in hot juice and allow to steep and soften for 5 minutes. Cover your hands with plastic gloves. Remove stems from dried peppers, and then purée peppers in food processor.
2. Combine all ingredients in large slow cooker.
3. Cover. Cook on high 4 hours.
4. Remove bay leaf.
5. Freeze or can in pint jars.
—— PER SERVING ——
• 80 calories (5 calories from fat)
• 1g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 310mg sodium
• 16g total carbohydrate (3g fiber, 7g sugar)
• 2g protein
• 40%DV vitamin A
• 100%DV vitamin C
• 2%DV calcium
• 6%DV iron
Tips:
1. If you prefer a smoother sauce, purée it in a blender.
2. This is an excellent side dish for Mexican recipes and can be used as a flavoring when cooking pork, chicken, or beef. A little bit goes a long way! You may reduce the amount of chili peppers but then the sauce isn’t as pungent. It makes a great last-minute, end-of-the-garden-season use for your tomatoes and peppers.
Marinara Sauce
Memphis, TN
Makes 12 servings
Prep. Time: 20-25 minutes
Cooking Time: 7-9 hours
Ideal slow-cooker size: 4-qt.
2 28-oz. cans low-sodium whole tomatoes
1 onion, finely chopped
2 carrots, pared and finely chopped
1 clove garlic, chopped
2 Tbsp. vegetable oil
1 Tbsp. brown sugar
½ tsp. salt
1. Purée tomatoes in blender or food processor.
2. In a skillet, sauté onions, carrots, and garlic in oil until tender. Do not brown.
3. Combine all ingredients in slow cooker. Stir well.
4. Cover. Cook on low 6-8 hours.
5. Remove cover. Stir well.
6. Cook on high uncovered for 1 hour for a thicker marinara sauce.
—— PER SERVING ——
• 50 calories (25 calories from fat)
• 2.5g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 15mg sodium
• 8g total carbohydrate (2g fiber, 4g sugar)
• 1g protein
• 50%DV vitamin A
• 20%DV vitamin C
• 4%DV calcium
• 4%DV iron
Tip:
You can make this in advance of needing it and then freeze it in handy serving-size containers.
Slimmed-Down Pasta Sauce
Souderton, PA
Makes 3½ cups sauce, or 4 servings
Prep. Time: 15 minutes
Cooking Time: 2-4 hours
Ideal slow-cooker size: 3-qt.
24-oz. can low-sodium tomato juice
6-oz. can tomato paste
½ cup carrots, grated
2 large cloves, mashed
1 tsp. dried oregano leaves, crushed
1 tsp. onion salt
1 medium bay leaf
dash of pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 2-4 hours.
3. Remove bay leaf
4. Serve over your favorite pasta.
—— PER SERVING ——
• 80 calories (0 calories from fat)
• 0g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 510mg sodium
• 18g total carbohydrate (4g fiber, 8g sugar)
• 3g protein
• 100%DV vitamin A
• 60%DV vitamin C
• 4%DV calcium
• 10%DV iron
Arlington, KS
Makes 8 servings
Prep. Time: 20-45 minutes
Cooking Time: 6½-8½ hours
Ideal slow-cooker size: 4-qt.
2 tsp. olive oil
1 medium-sized onion, finely chopped
6 cloves garlic, minced
56-oz. can low-sodium crushed tomatoes, or 7 cups fresh, peeled, diced tomatoes
6-oz. can low-sodium tomato paste
2 tsp. dried basil
½ tsp. dried oregano
1 tsp. salt
½ tsp. black pepper
1 Tbsp. sugar
2 Tbsp. fresh parsley, chopped
1. Heat oil in saucepan over medium heat. Add onion and garlic. Sauté until onion becomes very soft (about 10 minutes).
2. Combine all ingredients except parsley in slow cooker.
3. Cover. Cook on low 6-8 hours.
4. Add parsley. Cook an additional 30 minutes.
5. Serve over cooked noodles.
—— PER SERVING ——
• 110 calories (15 calories from fat)
• 2g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 570mg sodium
• 22g total carbohydrate (5g fiber, 3g sugar)
• 4g protein
• 30%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 20%DV iron
Lentil Tacos
Bluffton, OH
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-6 hours
Ideal slow-cooker size: 4-qt.
¾ cup onions, finely chopped
⅛ tsp. garlic powder
1 tsp. canola oil
½ lb. dry lentils, picked clean of stones and floaters
1 Tbsp. chili powder
2 tsp. ground cumin
1 tsp. dried oregano
2 cups fat-free, low-sodium chicken broth
1 cup salsa
12 taco shells
shredded lettuce
tomatoes, chopped
shredded, reduced-fat cheddar cheese
fat-free sour cream
taco sauce
1. Sprinkle garlic powder over onions and sauté in oil in skillet until tender. Add lentils and spices. Cook and stir 1 minute.
2. Place lentil mixture and broth in slow cooker.
3. Cover. Cook on low 3 hours for somewhat-crunchy lentils, or on low 6 hours for soft lentils.
4. Add salsa.
5. Spoon about ¼ cup into each taco shell. Top with your choice of lettuce, tomatoes, cheese, sour cream, and taco sauce.
—— PER SERVING ——
• 340 calories (100 calories from fat)
• 11g total fat (3.5g saturated, 2g trans)
• 15mg cholesterol
• 600mg sodium
• 42g total carbohydrate (5g fiber, 12g sugar)
• 19g protein
• 40%DV vitamin A
• 20%DV vitamin C
• 50%DV calcium
• 15%DV iron
Tip:
This mixture is also tasty served over rice.
Baxter, MN
Makes 8 servings
Prep. Time: 45 minutes
Cooking Time: 4-5 hours
Ideal slow-cooker size: 3- or 4-qt.
1 onion
1 green bell pepper
4 cloves garlic
2 carrots
8-oz. pkg. tempeh (we like 5-grain)
2 Tbsp. olive oil
1 envelope dry onion soup mix
¼ tsp. ground cumin
16-oz. can pinto beans, drained
16-oz. can fat-free refried beans
½ cup barbecue sauce
1. Dice the onion, green pepper, garlic, carrots, and tempeh. Sauté briefly in olive oil in skillet.
2. Combine with onion soup mix, cumin, beans, and barbecue sauce in slow cooker. You may want to slightly mash the pinto beans.
3. Cook on low 4-5 hours.
4. Serve on buns. Open-faced is less sloppy!
—— PER SERVING ——
• 340 calories (70 calories from fat)
• 8g total fat (1g saturated, 0g trans)
• 0mg cholesterol
• 890mg sodium
• 56g total carbohydrate (12g fiber, 9g sugar)
• 16g protein
• 50%DV vitamin A
• 20%DV vitamin C
• 10%DV calcium
• 25%DV iron
Variations:
You may want to increase the cumin to ½ tsp., if you prefer more bite.
You may serve this over pasta or rice, or just-as-is as a side dish.
Vegetable-Stuffed Peppers
Wayland, IA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 6-qt., (large enough so that all peppers sit on the bottom of the cooker)
4 large green, red, or yellow bell peppers
½ cup quick-cooking rice
¼ cup minced onions
¼ cup black olives, sliced
2 tsp. lite soy sauce
¼ tsp. black pepper
1 clove garlic, minced
28-oz. can low-sodium whole tomatoes
6-oz. can low-sodium tomato paste
15¼-oz. can corn or kidney beans, drained
1. Cut tops off peppers (reserve) and remove seeds. Stand peppers up in slow cooker.
2. Mix remaining ingredients in a bowl. Stuff peppers. (You’ll have leftover filling.)
3. Place pepper tops back on peppers. Pour remaining ingredients over the stuffed peppers and work down in between the peppers.
4. Cover. Cook on low 6-8 hours, or until the peppers are done to your liking.
5. If you prefer, you may add ½ cup tomato juice if recipe is too dry.
6. Cut peppers in half and serve.
—— PER SERVING ——
• 100 calories (20 calories from fat)
• 2g total fat (0g saturated, 0g trans)
• 0mg cholesterol
• 420mg sodium
• 22g total carbohydrate (3g fiber, 6g sugar)
• 3g protein
• 10%DV vitamin A
• 60%DV vitamin C
• 4%DV calcium
• 8%DV iron
Austin, TX
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 3-8 hours
Ideal slow-cooker size: 4-qt.
4 onions, coarsely chopped
2 Tbsp. vegetable oil
2 cloves garlic, minced
1 tsp. gingerroot, grated
1½ Tbsp. ground cumin
½ tsp. cayenne pepper
1½ Tbsp. ground coriander
¼ tsp. ground cardamom
¼ tsp. ground cloves
1 tsp. ground turmeric
2 medium-sized zucchini, quartered lengthwise and sliced
¾ cup water
1 cup green beans, cut
2 firm, tart apples, cored and cubed
half a red bell pepper, chopped
1 cup dried apricots, chopped
½ cup currants or raisins
½ cup apricot conserve (or smashed halves and juice)
1. In skillet sauté onions in oil for 10 minutes. Stir in garlic, gingerroot, and spices. Continue to sauté, stirring constantly for about 3 minutes.
2. Transfer to slow cooker. Add zucchini, water, green beans, apples, red bell pepper, and dried apricots.
3. Cover. Cook on high 3-4 hours or on low 6-8 hours.
4. Stir in raisins and apricot conserve just before serving.
—— PER SERVING ——
• 300 calories (50 calories from fat)
• 6g total fat (1g saturated, 0g trans)
• 0mg cholesterol
• 20mg sodium
• 63g total carbohydrate (7g fiber, 48g sugar)
• 4g protein
• 20%DV vitamin A
• 30%DV vitamin C
• 8%DV calcium
• 15%DV iron
Tips:
This is tasty served over brown rice and topped with peanuts and chopped or sliced bananas.
Surprise Stuffed Peppers
Memphis, TN
Makes 4 servings
Prep. Time: 20-25 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 5-qt., (large enough so that all peppers sit on the bottom of the cooker
2 cups low-sodium tomato juice
6-oz. can tomato paste
2 7-oz. cans chunk-style tuna, drained and rinsed
2 Tbsp. dried onion flakes
2 Tbsp. dried veggie flakes
¼ tsp. garlic powder
4 medium-sized green bell peppers, tops removed and seeded
1. Mix tomato juice and tomato paste, reserving 1 cup.
2. Mix remaining tomato-juice mixture with tuna, onion flakes, veggie flakes, and garlic powder.
3. Fill peppers equally with mixture. Place upright in slow cooker.
4. Pour the reserved 1 cup tomato-juice mixture over peppers.
5. Cover. Cook on low 6-8 hours, or until peppers are done to your liking.
—— PER SERVING ——
• 220 calories (5 calories from fat)
• 0.5g total fat (0g saturated, 0g trans)
• 60mg cholesterol
• 460mg sodium
• 23g total carbohydrate (5g fiber, 9g sugar)
• 30g protein
• 20%DV vitamin A
• 200%DV vitamin C
• 4%DV calcium
• 10%DV iron