Cauliflower-Crust Pizza with Vegetable Topping and Balsamic Glaze
We’ve all heard of vegetables on our pizza, but what about under it? Cauliflower plays a supporting role in this recipe and takes the place of traditional flour to form a thin, crunchy crust. A small drizzle of a sweet, tart glaze makes a big splash over a rainbow topping of vegetables.
SERVES 4; 2 slices per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
4 to 5 hours ON LOW plus 30 minutes ON LOW,OR
2 to 2½ hours ON HIGH plus 15 minutes ON HIGH
Cooking spray
2 cups finely chopped cauliflower florets and stems (about ¼ of a large head of cauliflower)
¼ cup shredded or grated Parmesan cheese
2 large egg whites
1 large egg or ¼ cup egg substitute
1 teaspoon dried oregano, crumbled
1 8-ounce can no-salt-added tomato sauce
¼ cup coarsely chopped fresh basil
¼ teaspoon salt
1¼ cups frozen meatless crumbles, thawed
½ cup sliced button mushrooms
½ cup sliced orange bell peppers
½ cup sliced yellow bell peppers
½ cup sliced green bell peppers
4 sun-dried tomatoes, snipped into ½-inch pieces
—— + ——
½ cup shredded low-fat mozzarella cheese
GLAZE
½ cup balsamic vinegar
1 tablespoon honey or pure maple syrup
1. Lightly spray the slow cooker with cooking spray. In a medium bowl, stir together the cauliflower, Parmesan, egg whites, egg, and oregano. Using your hands, gently press the mixture to form a crust in the bottom of the slow cooker.
2. In the same medium bowl (rinsed and wiped clean), whisk together the tomato sauce, basil, and salt until combined. Spread over the cauliflower crust.
3. Place the meatless crumbles, mushrooms, and all the bell peppers on the tomato sauce. Sprinkle the sun-dried tomatoes over all. Cook, covered, on low for 4 to 5 hours or on high for 2 to 2½ hours, or until the mushrooms are soft and the bell peppers are tender.
4. Quickly sprinkle the mozzarella over the vegetable topping. Re-cover the slow cooker and cook for 30 minutes on low or 15 minutes on high, or until the mozzarella has melted.
5. While the mozzarella is melting, in a small saucepan, stir together the vinegar and honey. Bring to a simmer over medium-high heat. Reduce the heat to medium low and simmer for about 8 to 10 minutes, until the mixture is reduced by half (to about ¼ cup), swirling the pan and stirring occasionally.
6. Using a wide spatula, gently lift the pizza from the slow cooker and transfer to a work surface. Drizzle the glaze over the pizza. Cut into slices.
PER SERVING
Calories 206
Total Fat 4.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 55 mg
Sodium 536 mg
Carbohydrates 24 g
Fiber 6 g
Sugars 14 g
Protein 20 g
Dietary Exchanges:
2 vegetable, 1 other carbohydrate, 2 lean meat
Cauliflower-Crust Pizza with Vegetable Topping and Balsamic Glaze, this page
Mexican-Style Barley and Black Beans
Take a break from the expected by making this barley dish instead of rice the next time you want to eat Mexican. It’s a stick-to-your-ribs entrée, so come to the table hungry!
FAST PREP!
SERVES 4; 1¼ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
3 hours ON LOW,OR
1½ hours ON HIGH
Cooking spray
2 cups water
1 cup quick-cooking barley
1 medium red bell pepper, chopped
1 medium onion, chopped
—— + ——
½ 15.5-ounce can no-salt-added black beans, rinsed and drained
1 medium poblano pepper, seeds and ribs discarded, thinly sliced lengthwise and cut crosswise into 2-inch strips
2 tablespoons fresh lime juice
2 tablespoons olive oil (extra virgin preferred)
2 medium garlic cloves, minced
½ teaspoon salt
¼ cup snipped fresh cilantro
1. Lightly spray the slow cooker with cooking spray. Stir in the water, barley, bell pepper, and onion. Cook, covered, on low for 3 hours or on high for 1½ hours, or until the barley is tender. Transfer to a large bowl.
2. Stir in the remaining ingredients except the cilantro. Gently stir in the cilantro.
PER SERVING
Calories 261
Total Fat 7.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.0 g
Cholesterol 0 mg
Sodium 301 mg
Carbohydrates 43 g
Fiber 8 g
Sugars 6 g
Protein 8 g
Dietary Exchanges:
2½ starch, 1 vegetable, 1 fat
“Baked” Potatoes Stuffed with Blue Cheese and Meatless Crumbles
Simply wrap potatoes in aluminum foil, pop them in the slow cooker, and know they’ll be waiting for you at mealtime. You can make the filling in about 5 minutes.
SERVES 4; 1 potato, ¼ cup meatless crumble mixture, and 2 tablespoons cheese per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
5½ to 6 hours ON LOW,OR
2 hours 45 minutes to 3 hours ON HIGH
4 6-ounce Yukon Gold or red potatoes, each pierced with a fork in several places
—— + ——
2 teaspoons canola or corn oil
6 ounces frozen meatless crumbles
1½ teaspoons dried dillweed, crumbled
¼ teaspoon pepper (coarsely ground preferred)
2 medium green onions, finely chopped
½ cup low-fat blue cheese
1. Wrap each potato tightly in aluminum foil. Place in the slow cooker. Cook, covered, on low for 5½ to 6 hours or on high for 2 hours 45 minutes to 3 hours, or until the potatoes are tender when pierced with a fork. Remove the potatoes from the slow cooker. Set aside, still wrapped.
2. About 5 minutes before serving time, in a medium nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the meatless crumbles, dillweed, and pepper for 3 minutes, or until heated through and beginning to brown, stirring frequently. Remove from the heat. Stir in the green onions, saving a small amount to sprinkle over the potatoes if desired.
3. Split the potatoes in half lengthwise. Fluff with a fork. Spoon the blue cheese onto each potato. Top with the meatless crumble mixture. Sprinkle with any remaining green onions.
COOK’S TIP
Wrapping the potatoes in aluminum foil keeps the moisture in and prevents the skins from drying out. Using Yukon Gold or red potatoes will ensure that you’ll have a moister potato after baking.
PER SERVING
Calories 254
Total Fat 5.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 8 mg
Sodium 353 mg
Carbohydrates 36 g
Fiber 6 g
Sugars 2 g
Protein 16 g
Dietary Exchanges:
2½ starch, 2 lean meat
Barley Risotto with Mushrooms and Spinach
Although most often used in soups, barley can be the main ingredient of a satisfying entrée, as it is here. You can also serve this risotto in half-cup portions as a healthy side to simply prepared seafood, poultry, or beef. Either way, wait until serving time to add the Parmesan and lemon juice so you’ll get the maximum effect.
SERVES 4; 1½ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
2 hours ON HIGH plus 15 minutes ON HIGH
2 teaspoons olive oil
8 ounces button mushrooms, sliced
1 small onion, diced
3½ cups fat-free, low-sodium vegetable broth, such as on this page
1½ cups uncooked pearl barley (not quick-cooking or instant)
2 medium garlic cloves, minced
¼ teaspoon salt
¼ teaspoon pepper
—— + ——
2 ounces spinach (about 2 cups), chopped
¼ cup fat-free, low-sodium vegetable broth, such as on this page
½ cup shredded or grated Parmesan cheese
2 tablespoons fresh lemon juice
1. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms and onion for 6 to 8 minutes, or until the mushrooms are soft, stirring frequently. Transfer to the slow cooker.
2. Stir in 3½ cups broth, the barley, garlic, salt, and pepper. Cook, covered, on high for 2 hours, or until the barley is tender.
3. Stir in the spinach and the remaining ¼ cup broth. Cook, covered, on high for 15 minutes, or until the spinach is wilted.
4. Stir in the Parmesan and lemon juice.
COOK’S TIP
Instead of using spinach, try other quick-cooking greens, such as chopped Swiss chard, escarole, or arugula, for a change.
PER SERVING
Calories 361
Total Fat 6.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.5 g
Cholesterol 7 mg
Sodium 385 mg
Carbohydrates 65 g
Fiber 13 g
Sugars 5 g
Protein 14 g
Dietary Exchanges:
4 starch, 1 vegetable, ½ lean meat
White and Greens Lasagna
Full of the goodness of greens in the form of Swiss chard and spinach, this lasagna is cooked with a white sauce flavored with fresh tarragon and garlic. There’s no need to pre-cook the whole-wheat lasagna noodles—just make sure they’re well coated with the sauce as you layer the ingredients.
SERVES 8; 1½ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval (preferred)
SLOW COOKING TIME
4 to 6 hours ON LOW plus 10 minutes ON LOW,OR
2 to 3 hours ON HIGH plus 10 minutes ON HIGH
Cooking spray
3 medium garlic cloves, minced, and 3 medium garlic cloves, minced, divided use
36 ounces fat-free evaporated milk
3 tablespoons cornstarch
⅓ cup chopped tarragon
¼ teaspoon salt
⅛ teaspoon pepper and ⅛ teaspoon pepper, divided use
1 tablespoon olive oil
1 large onion, chopped
4 cups sliced Swiss chard leaves (½-inch slices)
10 ounces frozen chopped spinach, thawed, drained, and squeezed until very dry
1 cup low-fat ricotta
1 large egg white
½ cup shredded low-fat 4-cheese Italian blend and ½ cup shredded low-fat 4-cheese Italian blend, divided use
¼ cup shredded or grated Parmesan cheese
9 dried oven-ready whole-wheat lasagna noodles
1½ cups grape tomatoes, halved
—— + ——
⅓ cup shredded low-fat 4-cheese Italian blend
1. Lightly spray the slow cooker and a large saucepan with cooking spray. Set the slow cooker aside.
2. In the pan, cook 3 minced garlic cloves over medium heat for 1 minute, stirring constantly. Pour the evaporated milk into the pan. Bring to a boil, still over medium heat, stirring frequently.
3. Put the cornstarch in a small bowl. Add 3 tablespoons water, whisking to dissolve. Whisk into the evaporated milk mixture. Return to a boil, still over medium heat. Boil for 1 minute, whisking constantly. Remove from the heat. Whisk in the tarragon, salt, and ⅛ teaspoon pepper. Set the sauce aside.
4. In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until slightly softened, stirring frequently. Stir in the chard. Cook for 2 minutes, or until almost wilted, stirring constantly. Stir in the spinach and the remaining 3 minced garlic cloves. Cook for 1 minute, or until the spinach is hot, the garlic is fragrant, and the chard is wilted, stirring constantly. Stir in the remaining ⅛ teaspoon pepper. Remove the skillet from the heat. Set aside.
5. In a small bowl, whisk together the ricotta and egg white until smooth. Whisk in ½ cup 4-cheese blend and the Parmesan.
6. Spread 1 cup sauce in the slow cooker. Arrange 3 noodles on the sauce, breaking them to fit as needed. (They won’t fit perfectly. There may be some overlap or gaps.) Spoon one-third of the ricotta mixture over the noodles, spreading gently. Sprinkle one-third of the onion mixture over the ricotta. Top with one-third of the tomatoes. Pour in 1 cup sauce, spreading to cover. Repeat the layers twice, beginning with the noodles. Sprinkle with ½ cup 4-cheese blend.
7. Cook, covered, on low for 4 to 6 hours or on high for 2 to 3 hours, or until the noodles are tender. Quickly sprinkle the remaining ⅓ cup 4-cheese blend over the lasagna and re-cover the slow cooker. Cook for 10 minutes, or until the cheese has melted. Let stand, uncovered, for 15 to 20 minutes, or until set.
COOK’S TIP
To cut Swiss chard leaves easily, stack several leaves and tightly roll them lengthwise. Cut crosswise into the desired width (½ inch for this recipe). One bunch will give you more than enough chard for this recipe.
If you love the creaminess of risotto but not all the stirring it requires, try making it in your slow cooker. Our version adds fresh zucchini, tomato, and basil for color, flavor, and texture.
SERVES 4; 1¾ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
1 hour plus 45 minutes ON HIGH
2 teaspoons olive oil
1 small onion, chopped
1½ cups uncooked arborio rice
1 medium garlic clove, minced
3 cups fat-free, low-sodium vegetable broth, such as on this page
½ teaspoon salt
¼ teaspoon pepper
—— + ——
1½ cups diced zucchini
1¼ cups fat-free, low-sodium vegetable broth, such as on this page
—— + ——
1 large tomato, chopped
½ cup shredded or grated Parmesan cheese
¼ cup chopped fresh basil
1. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion, covered, for 6 minutes, or until tender, stirring occasionally. Stir in the rice and garlic. Cook, covered, for 1 minute. Transfer to the slow cooker.
2. Stir in 3 cups broth, the salt, and pepper. Cook, covered, on high for 1 hour.
3. Quickly stir in the zucchini and the remaining 1½ cups broth and re-cover the slow cooker. Cook on high for 45 minutes, or until the rice is tender. Turn off the slow cooker.
4. Stir in the tomato, Parmesan, and basil. Let stand, covered, for 5 minutes before serving.
PER SERVING
Calories 337
Total Fat 5.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.5 g
Cholesterol 7 mg
Sodium 523 mg
Carbohydrates 61 g
Fiber 3 g
Sugars 4 g
Protein 10 g
Dietary Exchanges:
3½ starch, 1 vegetable, ½ lean meat
Nutty Brown Rice and Arugula Toss
Blue cheese, pine nuts, and fresh basil, rosemary, and lemon zest all play major roles in flavoring this chickpea and rice dish. A smart choice as a meatless entrée, the versatile recipe also makes a great side to serve 12 people. Not a blue cheese fan? Use low-fat feta cheese instead.
FAST PREP!
SERVES 4; 1⅓ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
3 hours ON LOW,OR
1½ hours ON HIGH
Cooking spray
2 cups water
1 cup uncooked converted brown rice
1 medium onion, diced
—— + ——
2 cups arugula, coarsely chopped (2 ounces)
½ 15.5-ounce can no-salt-added chickpeas, rinsed and drained
1. Lightly spray the slow cooker with cooking spray. Put the water, rice, and onion in the slow cooker, stirring to combine. Cook, covered, on low for 3 hours or on high for 1½ hours, or until the rice is fluffy and the water is absorbed. Transfer to a large bowl.
2. Add the remaining ingredients. Using two utensils, toss gently. Let stand for 15 minutes under a tented piece of aluminum foil to keep warm while the flavors blend. (Don’t cover tightly. You don’t want to steam the food.)
PER SERVING
Calories 361
Total Fat 12.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 4.0 g
Cholesterol 8 mg
Sodium 440 mg
Carbohydrates 52 g
Fiber 7 g
Sugars 5 g
Protein 15 g
Dietary Exchanges:
3 starch, 1 vegetable, ½ lean meat, 1½ fat
Rustic Two-Cheese Ratatouille
This meatless one-dish meal provides both fiber—7 grams of it—and the heady flavors of Italian herbs and kalamata olives.
SERVES 4; ¾ cup vegetable mixture and ½ cup pasta per serving
1 medium green bell pepper, cut into 1-inch squares
1 medium zucchini, halved lengthwise and cut crosswise into 1-inch slices
½ cup chopped onion
2 tablespoons water
2 teaspoons dried oregano, crumbled
1 teaspoon dried basil, crumbled
⅛ teaspoon crushed red pepper flakes
—— + ——
1 tablespoon balsamic vinegar
¼ teaspoon salt
4 ounces dried whole-grain penne (about 1⅓ cups)
16 kalamata olives, coarsely chopped
¾ cup shredded low-fat mozzarella cheese
2 tablespoons shredded or grated Parmesan cheese
1. Lightly spray the slow cooker with cooking spray. Put the eggplant, tomatoes, bell pepper, zucchini, onion, water, oregano, basil, and red pepper flakes in the slow cooker, stirring to combine. Cook, covered, on low for 6 to 7 hours or on high for 3 to 3½ hours, or until the bell pepper is very soft. Stir in the vinegar and salt.
2. About 20 minutes before serving, prepare the pasta using the package directions, omitting the salt. Drain well in a colander.
3. Serve the eggplant mixture over the pasta. Top with the olives, mozzarella, and Parmesan.
COOK’S TIPS
The flavor of the kalamata olives is more pronounced if they’re served on top of, rather than stirred into, the eggplant mixture.
The flesh of an eggplant darkens quickly once it is exposed to the air, so cut the eggplant just before cooking it.
PER SERVING
Calories 245
Total Fat 8.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.5 g
Cholesterol 9 mg
Sodium 595 mg
Carbohydrates 34 g
Fiber 7 g
Sugars 7 g
Protein 12 g
Dietary Exchanges:
1½ starch, 2 vegetable, 1 lean meat, 1 fat
Veggies and Pasta with Blue Cheese
This one-dish wonder is packed with slow-roasted veggies, whole-grain penne, and creamy blue cheese, plus a hint of fennel. All you need to do before turning on the slow cooker is slice the vegetables.
SERVES 4; 1¼ cups per serving
SLOW COOKER SIZE|SHAPE
5- to 7-quart | round or oval
SLOW COOKING TIME
4½ to 5 hours ON LOW,OR
2 hours 15 minutes to 2½ hours ON HIGH
Cooking spray
1 medium red bell pepper, cut into 1-inch squares
1 medium green bell pepper, cut into 1-inch squares
1 medium yellow summer squash, cut lengthwise into 8 wedges and crosswise into 1-inch pieces
1 medium onion, cut into 8 wedges
¼ to ½ teaspoon dried fennel seeds
1 tablespoon olive oil
—— + ——
4 ounces dried whole-grain penne (about 1⅓ cups)
1 medium garlic clove, minced
¼ teaspoon salt
¾ cup crumbled low-fat blue cheese
¼ cup chopped fresh basil
1. Lightly spray the slow cooker with cooking spray. Put the bell peppers, squash, and onion in the slow cooker. Sprinkle with the fennel seeds. Drizzle with the oil. Don’t stir. Cook, covered, on low for 4½ to 5 hours or on high for 2 hours 15 minutes to 2½ hours, or until the onion is soft.
2. About 20 minutes before the vegetables finish cooking, prepare the pasta using the package directions, omitting the salt. Drain well in a colander.
3. Stir the garlic and salt into the cooked bell pepper mixture. Gently stir in the pasta, blue cheese, and basil.
PER SERVING
Calories 227
Total Fat 8.0 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 11 mg
Sodium 435 mg
Carbohydrates 30 g
Fiber 6 g
Sugars 6 g
Protein 10 g
Dietary Exchanges:
1½ starch, 2 vegetable, 1 lean meat, 1 fat
Beans and Greens Enchiladas
These protein-packed enchiladas are full of deliciousness—including a hidden treasure of peppery kale. They’re topped with a mild chile sauce and melted cheese to round out the classic Mexican flavors. Cooking the enchiladas in broth helps them stay moist.
FAST PREP!
SERVES 4; 2 enchiladas per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
3 to 4 hours ON LOW,OR
2 to 2½ hours ON HIGH
8 6-inch corn tortillas
FILLING
1 14.5-ounce can no-salt-added black beans, rinsed and drained
2 cups coarsely chopped kale, any large stems discarded
1 cup fresh or frozen whole-kernel corn
4 ounces shredded low-fat mozzarella cheese or 1 ounce crumbled queso fresco or Cotija
¼ cup fat-free, low-sodium vegetable broth, such as on this page
—— + ——
2 tablespoons queso fresco or Cotija
2 tablespoons sliced black olives, drained
2 tablespoons chopped fresh cilantro
1. Place the tortillas on a clean work surface. In a medium bowl, stir together the filling ingredients. Spoon about ¼ cup of the filling onto the center of each tortilla. Roll up jelly-roll style and place with the seam side down in the slow cooker. You may need to stack the enchiladas if you’ve already arranged a single layer in the bottom of the slow cooker.
2. Spoon the tomatillos and green chiles over the enchiladas. Pour the broth over all. Cook, covered, on low for 3 to 4 hours or on high for 2 to 2½ hours, or until the enchiladas are heated through. Transfer to serving plates. Sprinkle the queso fresco over the enchiladas. Garnish with the olives and cilantro.
PER SERVING
Calories 306
Total Fat 6.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 13 mg
Sodium 425 mg
Carbohydrates 47 g
Fiber 10 g
Sugars 8 g
Protein 19 g
Dietary Exchanges:
2½ starch, 2 vegetable, 1½ lean meat
Layered Pasta Casserole
No need to cook the pasta ahead of time for this hunger-buster cheese-and-veggie–packed meal. Just add the pasta straight from the box or bag and let the slow cooker work its magic!
1. Lightly spray the slow cooker with cooking spray. Set aside.
2. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the bell pepper, mushrooms, and onion for 3 minutes, or until the onion is soft, stirring frequently. Remove from the heat. Stir in the spaghetti sauce and tomatoes. Set aside.
3. In a medium bowl, stir together the cottage cheese, parsley, egg whites, oregano, and fennel.
4. In the slow cooker, layer the casserole as follows: one-third (about 1⅓ cups) of the bell pepper mixture, half the pasta, half the cottage cheese mixture, ¼ cup mozzarella cheese, and 2 tablespoons Parmesan. Make another layer each of one-third of the bell pepper mixture, the remaining pasta, and the remaining cottage cheese mixture. Spoon the final one-third of the bell pepper mixture over all. Cook, covered, on low for 4 to 4½ hours or on high for 2 hours to 2 hours 15 minutes, or until the pasta is tender.
5. Sprinkle with the remaining ¼ cup mozzarella and 2 tablespoons Parmesan. Turn off the slow cooker. Let the casserole stand, uncovered, for 15 minutes so the flavors blend, the pasta absorbs additional moisture, and the cheeses melt.
PER SERVING
Calories 357
Total Fat 11.5 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.5 g
Cholesterol 22 mg
Sodium 559 mg
Carbohydrates 45 g
Fiber 8 g
Sugars 15 g
Protein 19 g
Dietary Exchanges:
2 starch, 3 vegetable, 2 lean meat, ½ fat
Italian Artichoke-Stuffed Bell Peppers
A highly satisfying entrée, these attractive bell peppers are filled with bulgur mixed with artichokes, provolone cheese, tomatoes, and fresh basil.
SERVES 4; 1 stuffed bell pepper per serving
SLOW COOKER SIZE|SHAPE
3½- to 5-quart | round or oval
SLOW COOKING TIME
4 to 6 hours ON LOW,OR
2 to 3 hours ON HIGH
½ cup uncooked fine- or medium-grind quick-cooking bulgur
¾ cup boiling water
1 teaspoon olive oil
1 medium onion, chopped
1 cup diced zucchini
2 medium garlic cloves, minced
1 teaspoon dried fennel seeds, crushed
1 cup frozen artichokes, thawed, patted dry, and coarsely chopped
1 cup chopped tomato
½ cup loosely packed chopped fresh basil
2 ounces low-fat provolone, diced (about ½ cup)
4 large red bell peppers, tops, seeds, and ribs discarded
½ to ¾ cup water
—— + ——
1 tablespoon shredded or grated Parmesan cheese
1. Put the bulgur in a large bowl. Pour ¾ cup boiling water over the bulgur. Let stand, covered, for 30 minutes, or until the water is absorbed and the bulgur is tender. Fluff with a fork.
2. Meanwhile, in a medium nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 2 minutes, stirring frequently.
3. Stir in the zucchini. Cook for 1½ minutes, stirring constantly.
4. Stir in the garlic and fennel seeds. Cook for 30 seconds, stirring constantly. Stir into the bulgur.
5. Gently stir in the artichokes, tomato, and basil. Gently stir in the provolone. Spoon the filling into the bell peppers, mounding as necessary.
6. Place the bell peppers in the slow cooker. Pour in enough of the ½ to ¾ cup water to cover the bottom of the slow cooker. Cook, covered, on low for 4 to 6 hours or on high for 2 to 3 hours, or until the peppers are tender and the filling is hot. Transfer to plates. Sprinkle with the Parmesan. Let stand for 5 minutes, or until the Parmesan has melted.
PER SERVING
Calories 214
Total Fat 5.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 9 mg
Sodium 185 mg
Carbohydrates 34 g
Fiber 11 g
Sugars 11 g
Protein 10 g
Dietary Exchanges:
1 starch, 4 vegetable, 1 fat
Gingered Lentils and Quinoa
Ginger, curry powder, and red pepper flakes punch up the mild flavor of lentils, served here on a bed of quinoa.
SERVES 4; 1 cup lentils and ½ cup quinoa per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
4 hours ON LOW,OR
2 hours ON HIGH
Cooking spray
1 tablespoon canola or corn oil
1 medium onion, diced
3 cups fat-free, low-sodium vegetable broth, such as on this page
1 cup dried lentils, sorted for stones and shriveled lentils, rinsed, and drained
1 medium red bell pepper, diced
½ teaspoon curry powder
⅛ to ¼ teaspoon crushed red pepper flakes
—— + ——
½ cup snipped fresh cilantro
1 tablespoon grated peeled gingerroot
½ teaspoon salt
2 cups water
½ cup uncooked quinoa, rinsed well under cold running water and drained
1. Lightly spray the slow cooker with cooking spray. Set aside.
2. In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 4 to 5 minutes, or until beginning to richly brown, stirring frequently. Transfer to the slow cooker.
3. Stir in the broth, lentils, bell pepper, curry powder, and red pepper flakes. Cook, covered, on low for 4 hours or on high for 2 hours, or until the lentils are tender. Stir in the cilantro, gingerroot, and salt.
4. About 15 minutes before the lentils finish cooking, in a small saucepan, bring the water to a boil over high heat. Stir in the quinoa. Reduce the heat and simmer, covered, for 10 to 12 minutes, or until the water is absorbed and the quinoa is tender. Transfer to a fine-mesh strainer. Drain well. Shake off any excess liquid. Spoon onto plates. Spoon the lentils on top.
PER SERVING
Calories 312
Total Fat 5.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.5 g
Cholesterol 0 mg
Sodium 338 mg
Carbohydrates 51 g
Fiber 9 g
Sugars 8 g
Protein 18 g
Dietary Exchanges:
3 starch, 1 vegetable, 1 lean meat
Greek Lentils
With its Greek seasoning blend, oregano, feta cheese, and lemon zest, this easy one-pot meal will almost make you think you’re cruising the Mediterranean Sea!
FAST PREP!
SERVES 6; 1 cup per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
5 to 6 hours ON LOW,OR
2½ to 3 hours ON HIGH
4 cups fat-free, low-sodium vegetable broth, such as on this page
2 cups dried lentils, sorted for stones and shriveled lentils, rinsed, and drained
4 ounces spinach, torn into bite-size pieces (about 4 cups)
¼ cup crumbled fat-free feta cheese
1. In the slow cooker, stir together the broth, lentils, carrots, onion, seasoning blend, oregano, lemon zest, salt, and pepper. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours, or until the liquid is absorbed and the lentils are tender.
2. Just before serving, stir in the spinach. Sprinkle the feta over each serving.
COOK’S TIP
If you have trouble finding salt-free Greek seasoning blend, you can use a brand that contains salt, but be sure to omit the ¼ teaspoon of salt called for in the recipe.
PER SERVING
Calories 248
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 267 mg
Carbohydrates 43 g
Fiber 16 g
Sugars 6 g
Protein 19 g
Dietary Exchanges:
2½ starch, 1 vegetable, 2 lean meat
Black and Red Bean Chili with Peppery Sour Cream
This two-bean chili gets additional splashes of color from grape tomatoes and yellow bell pepper. The unusual sour cream topping is an integral part of the dish—be sure to give it a try.
SERVES 6; 1 cup chili and 2 tablespoons sour cream per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
8 hours ON LOW,OR
4 hours ON HIGH
Cooking spray
½ cup dried pinto beans, sorted for stones and shriveled beans, rinsed, and drained
½ cup dried black beans, sorted for stones and shriveled beans, rinsed, and drained
3 cups water
10 ounces whole grape tomatoes (about 2 cups)
1 medium yellow bell pepper, chopped
1 medium onion, chopped
2 medium poblano peppers, seeds and ribs discarded, chopped
2 teaspoons chili powder
1½ teaspoons ground cumin
1½ teaspoons sugar
2 medium garlic cloves, minced
¾ teaspoon salt
¾ teaspoon dried oregano, crumbled
—— + ——
2 tablespoons fresh lime juice
¾ cup fat-free sour cream
1 tablespoon olive oil (extra virgin preferred)
2 to 3 teaspoons mild Louisiana-style hot-pepper sauce
1. Lightly spray the slow cooker with cooking spray. Set aside.
2. Fill a large saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the beans. Reduce the heat and simmer for 15 minutes. Pour into a colander and rinse. Pour into the slow cooker.
3. Stir in the water, tomatoes, bell pepper, onion, poblanos, chili powder, cumin, sugar, garlic, salt, and oregano. Cook, covered, on low for 8 hours or on high for 4 hours. Stir in the lime juice.
4. Meanwhile, in a small bowl, whisk together the sour cream, oil, and hot-pepper sauce. Cover and refrigerate until serving time.
5. Ladle the chili into bowls. Spoon a dollop of the sour cream mixture onto each serving.
COOK’S TIP
For improved flavor and texture, cover and refrigerate the chili overnight in an airtight container, or for up to two days. Reheat in a large saucepan, covered, over medium heat for 10 minutes, or until heated through. Meanwhile, prepare the sour cream mixture. Top the chili as directed.
PER SERVING
Calories 198
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 5 mg
Sodium 342 mg
Carbohydrates 34 g
Fiber 7 g
Sugars 9 g
Protein 10 g
Dietary Exchanges:
1½ starch, 2 vegetable, ½ lean meat
East Indian Spiced Beans with Apricot Rice
The mélange of spices in this dish provides stellar flavor. Serve the deep-red beans over the crunchy apricot-flecked brown rice, or switch places and put the rice on top.
SERVES 4; 1 cup bean mixture and ⅔ cup rice per serving
SLOW COOKER SIZE|SHAPE
3-quart | round or oval
SLOW COOKING TIME
3½ to 4 hours ON LOW,OR
1 hour 45 minutes to 2 hours ON HIGH
Cooking spray
1 tablespoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
1 large onion, diced
1 large yellow bell pepper, chopped
1 15.5-ounce can no-salt-added dark kidney beans, rinsed and drained
1 8-ounce can no-salt-added tomato sauce
1 cup water
2 tablespoons sugar
1½ teaspoons ground coriander
1 teaspoon ground cumin
½ teaspoon ground cardamom
½ teaspoon ground ginger
½ teaspoon salt
⅛ teaspoon ground cloves or allspice
⅛ teaspoon cayenne
—— + ——
½ cup uncooked instant brown rice
¼ teaspoon ground turmeric
⅓ cup dried apricot halves, diced
2 medium green onions, finely chopped
¼ cup finely chopped pecans, dry-roasted
1. Lightly spray the slow cooker with cooking spray. Set aside.
2. In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Cook the onion for 3 minutes, or until soft, stirring frequently. Transfer the mixture to the slow cooker.
3. Stir in the bell pepper, beans, tomato sauce, water, sugar, coriander, cumin, cardamom, ginger, salt, cloves, and cayenne. Cook, covered, on low for 3½ to 4 hours or on high for 1 hour 45 minutes to 2 hours, or until the onion is very soft.
4. About 15 minutes before serving, prepare the rice using the package directions, adding the turmeric and omitting the salt and margarine. Remove from the heat. Gently stir in the apricots, green onions, pecans, and the remaining 2 teaspoons oil. Serve the beans over the rice or the rice over the beans.
COOK’S TIPS
Coriander is considered both an herb and a spice because its leaves, known as cilantro, and seeds are both used as seasonings. The seeds have a mild taste reminiscent of a combination of lemon and sage and are often used in Indian dishes. Store ground coriander in a cool, dark place. It will stay fresh for about four to six months.
Cardamom A member of the ginger family, cardamom adds a wonderfully sweet and pungent flavor to foods. Because cardamom is one of the more expensive spices, and one that you may not use regularly, you can assure a fresh product and probably save money by purchasing a small quantity at a store that sells spices in bulk.
PER SERVING
Calories 345
Total Fat 11.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 6.5 g
Cholesterol 0 mg
Sodium 322 mg
Carbohydrates 53 g
Fiber 14 g
Sugars 21 g
Protein 11 g
Dietary Exchanges:
1½ starch, 3 vegetable, 1 fruit, 2 fat
Mexican Stuffed Squash
Portion control is easy with these squash “boats.” Two of the yummy boats, filled with brown rice, black beans, and pickled jalapeño slices, are just the right size for a serving.
SERVES 4; 2 squash halves per serving
SLOW COOKER SIZE|SHAPE
4- to 6-quart | round or oval
SLOW COOKING TIME
5 to 6 hours ON LOW,OR
2½ to 3 hours ON HIGH
Cooking spray
4 medium yellow summer squash
1 teaspoon canola or corn oil
½ medium onion, diced
1 cup frozen brown rice, thawed
½ 15.5-ounce can no-salt-added black beans, rinsed and drained
¼ cup pickled jalapeño slices, drained and finely chopped
1 teaspoon ground cumin
¼ cup water
1 medium Italian plum (Roma) tomato, diced
—— + ——
⅛ teaspoon salt
¼ cup snipped fresh cilantro
¾ cup shredded low-fat sharp Cheddar cheese
1. Lightly spray the slow cooker with cooking spray. Set aside.
2. Cut the squash in half lengthwise. Using a teaspoon, scrape the seeds and pulp into a small bowl, leaving a ¼-inch border of the shell all the way around.
3. In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the reserved squash seeds and pulp and the onion for 3 to 4 minutes, or until the onion is soft, stirring frequently. Remove from the heat. Stir in the rice, beans, jalapeños, and cumin. Spoon into the squash cavities.
4. Pour the water into the slow cooker. Add the squash. Sprinkle with the tomato. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours, or until the squash boats are tender when pierced with a fork.
5. Sprinkle, in order, with the salt, cilantro, and Cheddar. Turn off the slow cooker. Let stand, uncovered, for 15 minutes so the flavors blend and the cheese melts.
PER SERVING
Calories 178
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 4 mg
Sodium 411 mg
Carbohydrates 27 g
Fiber 6 g
Sugars 8 g
Protein 12 g
Dietary Exchanges:
1 starch, 2 vegetable, 1 lean meat
Cuban-Style Black Beans and Rice
Plenty of cumin, bay leaves, onion, and garlic—and not much salt—seasons this hearty, protein-packed dish. Serve a crisp leafy green salad with a light citrus vinaigrette to complete the meal.
SERVES 6; 1 cup beans and ½ cup rice per serving
SLOW COOKER SIZE|SHAPE
4- to 6-quart | round or oval
SLOW COOKING TIME
4 to 6 hours ON HIGH
1 pound dried black beans, sorted for stones and shriveled beans, rinsed, and drained
4 cups water
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 large green bell pepper, chopped
1 medium onion, diced
1 tablespoon plus 1 teaspoon ground cumin
2 teaspoons dried minced garlic
2 medium dried bay leaves
1 teaspoon olive oil
3 drops red hot-pepper sauce
¼ teaspoon salt
—— + ——
1½ cups uncooked instant brown rice
3 tablespoons snipped fresh cilantro
⅓ cup chopped red onion (optional)
1. Fill a large saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the beans. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour the beans into a colander and rinse. Pour into the slow cooker.
2. Stir in the water, tomatoes with liquid, bell pepper, onion, cumin, garlic, bay leaves, oil, hot-pepper sauce, and salt. Cook, covered, on high for 4 to 6 hours. Discard the bay leaves.
3. About 20 minutes before serving time, prepare the rice using the package directions, omitting the salt and margarine. Spoon the rice into bowls. Ladle the bean mixture on top. Sprinkle with the cilantro and red onion.
COOK’S TIP
The first slow cooker was actually the classic bean pot, a clay or ceramic vessel that protected beans from a fire-fed oven’s high heat. Still perfect for cooking any variety of dried beans, slow cookers yield beans that tend to be creamier than their canned counterparts. Slow-cooked beans can be better for you, too, because you get to control the amount of added sodium.
PER SERVING
Calories 400
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 128 mg
Carbohydrates 75 g
Fiber 17 g
Sugars 12 g
Protein 20 g
Dietary Exchanges:
4½ starch, 1 vegetable, 2 lean meat
Red-Bean Spaghetti
This chunky, hearty bean mixture is great on pasta and is also very tasty over brown rice.
SERVES 5; ¾ cup bean mixture and ¾ cup spaghetti per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
6 to 8 hours ON LOW plus 30 to 45 minutes ON HIGH,OR
3 to 4 hours ON HIGH plus 30 to 45 minutes ON HIGH
2 cups chopped button mushrooms
1 15.5-ounce can no-salt-added dark red kidney beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
½ cup chopped green bell pepper
¼ cup finely chopped onion
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon crushed red pepper flakes
—— + ——
1½ cups chopped zucchini
¼ cup no-salt-added tomato paste
8 ounces dried whole-grain spaghetti
1. In the slow cooker, stir together the mushrooms, beans, tomatoes with liquid, bell pepper, onion, garlic, oregano, cumin, salt, and red pepper flakes. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.
2. If using the low setting, change it to high. Quickly stir in the zucchini and tomato paste and re-cover the slow cooker. Cook for 30 to 45 minutes, or until the zucchini is tender-crisp.
3. About 15 minutes before serving time, prepare the spaghetti using the package directions, omitting the salt. Drain well in a colander. Serve with the bean mixture spooned on top.
PER SERVING
Calories 279
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 232 mg
Carbohydrates 55 g
Fiber 14 g
Sugars 8 g
Protein 14 g
Dietary Exchanges:
3 starch, 2 vegetable
Spaghetti Squash Noodle Bowl
If you have the time, slow cooking is a great way to soften the pulp of a hard-shelled winter squash and give it a roasted flavor. For faster preparation, use a microwave to cook the squash while the Asian-flavored vegetable mixture finishes cooking in the slow cooker.
SERVES 4; 1½ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
1 hour to 1 hour 10 minutes ON LOW,OR
45 minutes ON HIGH
16 ounces frozen stir-fry vegetables (such as broccoli, onions, and bell peppers), thawed (seasoning packet discarded)
12 ounces frozen meatless crumbles, thawed
2 teaspoons soy sauce (lowest sodium available)
2 teaspoons toasted sesame oil
2 medium garlic cloves, minced
1 teaspoon minced peeled gingerroot
1 teaspoon plain rice vinegar or white wine vinegar
1 8-ounce spaghetti squash, rinsed and patted dry
½ cup unsalted crushed peanuts, dry-roasted
¼ cup coarsely chopped cilantro (optional)
1. In the slow cooker, stir together the stir-fry vegetables, meatless crumbles, soy sauce, sesame oil, garlic, gingerroot, and vinegar. Cook, covered, on low for 1 hour to 1 hour 10 minutes or on high for 45 minutes, or until the vegetables are tender and the mixture is heated through.
2. About 30 minutes before the stir-fry vegetable mixture is cooked, pierce the squash several times with a sharp knife to help the steam escape while it cooks. Microwave the squash on 80 percent power (medium high) for 10 to 15 minutes, or until soft. If your microwave doesn’t have a turntable, then microwave the squash for 5-minute increments, rotating it after each increment. Transfer the squash to a cutting board. Let stand for 10 minutes to cool just slightly. Cut in half lengthwise with a sharp knife. Using a spoon, scoop out and discard the seeds. Using a fork, scrape the squash pulp lengthwise to release the strands, which resemble spaghetti. Twirl the fork to break the strands. Transfer them to bowls. Spoon the vegetable mixture over the squash. Sprinkle with the peanuts and cilantro.
COOK’S TIP
If you have time, you can use the slow cooker to prepare the spaghetti squash strands in advance. The squash will have more of a roasted flavor if prepared in the slow cooker. Using a sharp knife, pierce the squash several times to help the steam escape while it cooks. Transfer the squash to the slow cooker. Pour in 1 cup of water. Cook, covered, on low for 4 to 5 hours or on high for 2 to 3 hours, or until the squash feels slightly soft when grasped with tongs. Transfer the squash to a cooling rack or work surface. Let it cool for about 30 minutes. Follow the instructions on this page to cook the vegetable mixture as well as halve, clean, and scrape out the spaghetti-like squash strands. Cover and refrigerate the strands for up to four days. About 10 minutes before the vegetable mixture is cooked, microwave the strands on 100 percent power (high) for 3 to 5 minutes to reheat them.
PER SERVING
Calories 307
Total Fat 13.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.5 g
Cholesterol 0 mg
Sodium 421 mg
Carbohydrates 30 g
Fiber 11 g
Sugars 7 g
Protein 28 g
Dietary Exchanges:
1½ starch, 2 vegetable, 3 lean meat, 1 fat
Bean and Roasted Vegetable Stew
It’s so worth the extra step of roasting the vegetables for this stew. They play a key role in providing the stew’s incredibly deep flavor.
SERVES 5; 1½ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
8 to 10 hours ON LOW plus 30 minutes ON LOW,OR
5 to 6 hours ON HIGH plus 30 minutes ON HIGH
1 cup dried cannellini, navy, or baby lima beans, sorted for stones and shriveled beans, rinsed, and drained
5 cups fat-free, low-sodium vegetable broth, such as on this page
1 teaspoon dried sage
2 medium garlic cloves, minced
¼ teaspoon salt
⅛ teaspoon pepper
—— + ——
1 medium turnip, peeled and cut into ½-inch cubes, or 1 medium red potato, cut into ½-inch cubes
1 small sweet potato, cut into ½-inch cubes
1 small red bell pepper, cut into ½-inch cubes
1 small onion, chopped
2 teaspoons olive oil
¼ teaspoon salt
⅛ teaspoon pepper
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1. Fill a small saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the beans. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour into a colander and rinse. Pour into the slow cooker.
2. Stir in the broth, sage, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, covered, on low for 8 to 10 hours or on high for 5 to 6 hours, or until the beans are tender.
3. About 1 hour 15 minutes before the beans are done, preheat the oven to 400°F.
4. Place the turnip, sweet potato, bell pepper, and onion in a large baking pan. Drizzle with the oil. Sprinkle with the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Toss to coat. Spread the vegetables in a single layer.
5. Roast the vegetables for 25 minutes. Stir. Roast for 15 minutes, or until the vegetables are browned and tender.
6. Quickly stir the vegetables and tomatoes with liquid into the beans and re-cover the slow cooker. Cook for 30 minutes.
PER SERVING
Calories 225
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 338 mg
Carbohydrates 40 g
Fiber 9 g
Sugars 8 g
Protein 12 g
Dietary Exchanges:
2 starch, 2 vegetable, 1 lean meat
Louisiana Vegetable Stew
You’ll never miss the meat in this thick, spicy stew from bayou country. All you need to add is a small whole-grain roll to soak up all this southern goodness.
FAST PREP!
SERVES 5; 1⅔ cups per serving
SLOW COOKER SIZE|SHAPE
4- to 6-quart | round or oval
SLOW COOKING TIME
5½ to 6½ hours ON LOW,OR
3 to 3½ hours ON HIGH
1 15.5-ounce can no-salt-added red beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1¾ cups fat-free, low-sodium vegetable broth, such as on this page
In the slow cooker, stir together all the ingredients. Cook, covered, on low for 5½ to 6½ hours or on high for 3 to 3½ hours.
COOK’S TIP
For the best flavor, you almost always should add dried herbs and seasonings at the beginning of the slow cooking time. Fresh herbs are usually added toward the end. The flavor of some seasonings can diminish during slow cooking, so get in the habit of tasting your dish before serving. (Remember to avoid lifting the lid while the dish cooks because doing so lowers the temperature in the slow cooker.) If the seasonings—except salt and seasonings that include salt—aren’t strong enough, you can add more.
PER SERVING
Calories 252
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 316 mg
Carbohydrates 50 g
Fiber 8 g
Sugars 7 g
Protein 10 g
Dietary Exchanges:
2½ starch, 2 vegetable
Cranberry Bean and Sweet Potato Chili
A scrumptious trio of savory, sweet, and spicy flavors, this hearty chili is perfect to make in the fall and winter when you’re looking for a warm bowl of comfort food. It’s finished with a splash of lime juice and a sprinkle of green onions and cilantro to brighten up the taste after a long, slow simmer.
SERVES 4; 1½ cups
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
8 to 10 hours ON LOW,OR
5 to 6 hours ON HIGH
¾ cup dried cranberry beans, sorted for stones and shriveled beans, rinsed, and drained
1 large sweet potato, peeled and diced (about 2 cups)
2 cups fat-free, low-sodium vegetable broth, such as on this page
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 medium onion, chopped
1 medium red or yellow bell pepper, chopped
2 tablespoons no-salt-added tomato paste
2 medium garlic cloves, minced
1 tablespoon plus 1½ teaspoons chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano, crumbled
¾ teaspoon salt
⅛ teaspoon cayenne
—— + ——
3 tablespoons fresh lime juice (from about 2 medium limes)
2 medium green onions, thinly sliced
¼ cup chopped fresh cilantro
1. Fill a small saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the beans. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour the beans into a colander and rinse and drain them. Pour into the slow cooker. Stir in the sweet potato, broth, tomatoes with liquid, onion, bell pepper, tomato paste, and garlic.
2. In a small bowl, stir together the chili powder, cumin, oregano, salt, and cayenne. Stir half the chili powder mixture into the bean mixture in the slow cooker. Set the remaining chili powder mixture aside.
3. Cook, covered, on low for 8 to 10 hours or on high for 5 to 6 hours, or until the beans are tender. Stir in the lime juice and reserved chili powder mixture. Sprinkle each serving with the green onions and cilantro.
COOK’S TIP
Cranberry beans, sometimes called Roman beans or borlotti beans, are beige with reddish-brown stripes. Unfortunately, these stripes disappear when the beans are cooked. Cranberry beans have a creamy texture and mild flavor. They’re delicious in soups, salads, pasta dishes, or chili. If you can’t find them, use dried pinto beans.
PER SERVING
Calories 259
Total Fat 1.5 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.0 g
Cholesterol 0 mg
Sodium 409 mg
Carbohydrates 52 g
Fiber 16 g
Sugars 12 g
Protein 12 g
Dietary Exchanges:
2½ starch, 3 vegetable, ½ lean meat
Thai Vegetable Curry
A creamy sauce of lite coconut milk spiked with green curry paste blankets brightly colored vegetables in this tofu-based curry.
SERVES 4; 1½ cups per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
5 to 7 hours ON LOW plus 10 minutes ON HIGH,OR
2½ to 3½ hours ON HIGH plus 10 minutes ON HIGH
1 teaspoon canola or corn oil
1 large onion, cut into 1-inch squares (about 1½ cups)
4 medium garlic cloves, minced
2 teaspoons minced peeled gingerroot
1 sweet potato (about 9 ounces), peeled and cut into 1-inch cubes
1½ cups 1-inch cauliflower florets
1 medium red bell pepper, cut into 1-inch squares (about 1½ cups)
1 12.3-ounce package light extra-firm tofu, drained, patted dry, and cut into 1-inch cubes
1 13.5- to 13.75-ounce can lite coconut milk
1 teaspoon soy sauce (lowest sodium available)
½ teaspoon Thai green curry paste, or to taste
—— + ——
9 ounces frozen broccoli cuts, thawed
1½ tablespoons cornstarch
1½ tablespoons water
⅓ cup snipped fresh cilantro
1. In a small skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until beginning to soften, stirring frequently. Stir in the garlic and gingerroot. Cook for 1 minute, stirring constantly. Transfer to the slow cooker.
2. Top the onion mixture with one layer each, in order, of the sweet potato, cauliflower, bell pepper, and tofu. Don’t stir.
3. In a small bowl, whisk together the coconut milk, soy sauce, and curry paste. Pour into the slow cooker. Don’t stir. Cook, covered, on low for 5 to 7 hours or on high for 2½ to 3½ hours.
4. If using the low setting, change it to high. Quickly add the broccoli (don’t stir) and re-cover the slow cooker. Cook for 10 minutes, or until the broccoli is tender.
5. Meanwhile, put the cornstarch in a small bowl. Pour in the water, whisking to dissolve. Set aside.
6. Using a slotted spoon, transfer the vegetable mixture to a serving bowl, being careful to keep the tofu cubes intact.
7. Pour the cooking liquid into a medium saucepan. Bring to a boil over medium-high heat. Gradually whisk in about half the cornstarch mixture. Bring to a boil, still over medium-high heat, whisking constantly. Whisk in the remaining cornstarch mixture 1 teaspoon at a time until the desired consistency. Boil for 1 minute, whisking constantly. Pour the sauce over the tofu and vegetables. Serve sprinkled with the cilantro.
COOK’S TIP
Thai green curry paste is a combination of chiles, herbs, and spices and is highly aromatic, flavorful, and very spicy. You can probably find it in the Asian section of your supermarket, or look in Asian grocery stores or online. If you like your curry hot, feel free to add more.
PER SERVING
Calories 244
Total Fat 8.0 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.5 g
Cholesterol 0 mg
Sodium 176 mg
Carbohydrates 33 g
Fiber 7 g
Sugars 10 g
Protein 12 g
Dietary Exchanges:
1 starch, 1 vegetable, 1 lean meat, 1 fat
Parmesan Polenta with Roasted Vegetables
An array of vegetables provides color and texture when spooned over creamy polenta. Keep in mind that it needs a quick stir every half-hour.
SERVES 4; 1 cup vegetables and ½ cup polenta per serving
SLOW COOKER SIZE|SHAPE
1½- to 2½-quart | round
SLOW COOKING TIME
1½ to 2 hours ON HIGH
Cooking spray
12 ounces canned fat-free evaporated milk
½ cup fat-free half-and-half
⅓ cup coarse polenta, coarse corn grits, or coarse cornmeal
1 tablespoon light tub margarine
¼ teaspoon salt
¼ teaspoon pepper
—— + ——
1 medium eggplant (about 1 pound)
1¾ cups sliced zucchini (about ¼ inch thick)
1 medium onion, cut into 8 wedges
3 medium Italian plum (Roma) tomatoes, quartered
¼ cup fat-free half-and-half
⅓ cup shredded or grated Parmesan cheese
1. Lightly spray the slow cooker with cooking spray. Set aside.
2. In a small saucepan, whisk together the evaporated milk, ½ cup half-and-half, the polenta, margarine, salt, and pepper. Cook over medium-high heat for 4 minutes, or until the mixture comes to a boil, whisking constantly to prevent lumps from forming. Boil for 1 minute, whisking constantly.
3. Pour the polenta into the slow cooker. Cook, covered, on high for 1 to 1½ hours, quickly stirring and re-covering the slow cooker every 30 minutes.
4. About 30 minutes before the polenta is ready, preheat the oven to 425°F.
5. Meanwhile, without peeling, cut the eggplant into 1-inch cubes. Place the eggplant, zucchini, and onion in a single layer on a baking sheet. Lightly spray them with cooking spray.
6. Roast the vegetables for 8 minutes. Stir. Roast for 5 minutes. Arrange the tomatoes on the baking sheet, keeping the vegetables in a single layer. Roast for 3 minutes, or until the vegetables are tender.
7. Just before serving, stir the remaining ¼ cup half-and-half and the Parmesan into the polenta. Spoon the polenta onto a deep serving platter. Spoon the vegetables on top.
PER SERVING
Calories 243
Total Fat 4.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 8 mg
Sodium 440 mg
Carbohydrates 40 g
Fiber 7 g
Sugars 21 g
Protein 16 g
Dietary Exchanges:
½ starch, 1 fat-free milk, 3 vegetable, ½ lean meat
Chickpea and Vegetable Stew
It takes only a little smoky roasted red bell pepper sauce to add a lot of flavor to this satisfying stew of chickpeas and veggies. For extra creaminess, top each serving with a dollop of fat-free plain yogurt.
SERVES 6; 1⅓ cups stew and 1 tablespoon sauce per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | round or oval
SLOW COOKING TIME
7 to 9 hours ON LOW,OR
3½ to 4½ hours ON HIGH
1 cup dried chickpeas, sorted for stones and shriveled peas, rinsed, and drained
1 teaspoon olive oil
1 large onion, cut into 1-inch squares (about 1½ cups)
3 medium carrots, cut into 1-inch pieces (about 1½ cups)
4 medium garlic cloves, minced
1 tablespoon snipped fresh thyme and 1 tablespoon snipped fresh thyme, divided use
1½ teaspoons paprika and 1½ teaspoons paprika, divided use
¼ teaspoon salt and ¼ teaspoon salt, divided use
¼ teaspoon pepper and ¼ teaspoon pepper, divided use
8 ounces unpeeled small red potatoes, each cut into 4 wedges (6 wedges if large) (about 1½ cups)
8 ounces rutabaga, cut into 1-inch cubes (about 1½ cups)
1 large red bell pepper, cut into 1-inch squares
3 cups fat-free, low-sodium vegetable broth, such as on this page
—— + ——
½ cup roasted red bell peppers (about 4 ounces), drained if bottled
2 tablespoons fat-free plain yogurt (optional) and ¼ cup plus 2 tablespoons fat-free plain yogurt, divided use
½ medium garlic clove, minced
Sprigs of fresh thyme
1. Fill a small saucepan with water. Bring to a boil over high heat. Stir in the chickpeas. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour into a colander and rinse. Pour into the slow cooker. Set aside.
2. In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until soft and lightly browned on the edges, stirring frequently. Stir in the carrots. Cook for 30 seconds, stirring constantly. Stir in the garlic. Cook for 30 seconds, stirring constantly. Spoon over the chickpeas. Sprinkle with 1 tablespoon thyme, 1½ teaspoons paprika, ¼ teaspoon salt, and ¼ teaspoon pepper.
3. Top, in order, with one layer each of the potatoes, rutabaga, and bell pepper. Sprinkle with the remaining 1 tablespoon thyme, 1½ teaspoons paprika, ¼ teaspoon salt, and ¼ teaspoon pepper. Pour the broth over all, making sure the chickpeas are covered. (Don’t worry if the vegetables aren’t covered.) Don’t stir. Cook, covered, on low for 7 to 9 hours or on high for 3½ to 4½ hours, or until the chickpeas are tender but still slightly firm and the vegetables are tender.
4. Meanwhile, in a food processor or blender, process the roasted peppers, 2 tablespoons yogurt (if using), and the garlic until smooth. Transfer to a small bowl. If you make this mixture 2 hours or more before the stew is ready, cover and refrigerate it. If less than 2 hours, set it aside.
5. Using a slotted spoon, transfer the stew to bowls. Spoon enough cooking liquid over the stew to moisten it. Garnish with the sprigs of fresh thyme. Spoon the sauce over the stew. Spoon a dollop of the remaining ¼ cup plus 2 tablespoons of yogurt onto each serving.
PER SERVING
Calories 220
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 0 mg
Sodium 123 mg
Carbohydrates 40 g
Fiber 10 g
Sugars 12 g
Protein 10 g
Dietary Exchanges:
2 starch, 2 vegetable
Spicy Vegetable Curry
Protein-rich chickpeas and a variety of vegetables combine in this stewlike dish, which uses enough curry powder and crushed red pepper flakes to grab your attention!
SERVES 8; 1 cup curry and ½ cup rice per serving
SLOW COOKER SIZE|SHAPE
4- to 6-quart | round or oval
SLOW COOKING TIME
9 to 10 hours ON LOW,OR
4½ to 5 hours ON HIGH
1 tablespoon olive oil
3 tablespoons curry powder
1 teaspoon crushed red pepper flakes
1 cup chopped onion
2 cups fat-free, low-sodium vegetable broth, such as on this page
2 medium potatoes, such as russet (about 8½ ounces each), peeled and cut into ½-inch cubes
2 15.5-ounce cans no-salt-added chickpeas, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes, undrained
2 medium carrots, cut crosswise into ¼-inch slices (about 1 cup)
2 tablespoons uncooked instant, or quick-cooking, tapioca
3 medium garlic cloves, minced
½ teaspoon salt
½ teaspoon pepper
—— + ——
3 cups uncooked instant brown rice
2½ cups fat-free, low-sodium vegetable broth, such as on this page
1. In a small nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the curry powder and red pepper flakes for 30 seconds, or until they start to brown and are aromatic, stirring constantly. Stir in the onion. Cook for 1 minute, stirring constantly. Transfer to the slow cooker.
2. Stir in 2 cups broth, the potatoes, chickpeas, tomatoes with liquid, carrots, tapioca, garlic, salt, and pepper. Cook, covered, on low for 9 to 10 hours or on high for 4½ to 5 hours, or until the potatoes and carrots are tender.
3. Just before serving time, prepare the rice using the package directions, omitting the salt and margarine and substituting the remaining 2½ cups broth for the water.
4. Serve the curry on the rice.
PER SERVING
Calories 346
Total Fat 4.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 0 mg
Sodium 231 mg
Carbohydrates 66 g
Fiber 9 g
Sugars 5 g
Protein 11 g
Dietary Exchanges:
4 starch, 1 vegetable, ½ lean meat
Chickpea, Cucumber, and Tomato Salad with Feta
Firm, filling, and full of fiber, chickpeas star in this salad, which is lightly dressed with a dill-infused vinaigrette.
SERVES 4; 1½ cups per serving
SLOW COOKER SIZE|SHAPE
1½- to 2½-quart | round or oval
SLOW COOKING TIME
6 to 8 hours ON LOW,OR
3 to 4 hours ON HIGH
1 cup dried chickpeas, sorted for stones and shriveled peas, rinsed, and drained
3 cups water
—— + ——
⅓ cup water
3 tablespoons red wine vinegar
2 tablespoons snipped fresh dillweed
2 teaspoons olive oil (extra virgin preferred)
1 teaspoon Dijon mustard
1 medium garlic clove
—— + ——
2 small tomatoes, chopped (about 1¼ cups)
1 medium cucumber, diced (about 1¼ cups)
½ cup sliced green onions (green and white parts)
¼ cup low-fat feta cheese and ¼ cup low-fat feta cheese, divided use
2 hard-cooked eggs, 1 yolk discarded, chopped
1. Fill a small saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the chickpeas. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour into a colander and rinse. Pour into the slow cooker. Pour in 3 cups water. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours, or until the chickpeas are tender but still slightly firm. Drain in a colander. Rinse under cold running water to cool. Transfer to a large bowl.
2. While the chickpeas are cooking, in a food processor or blender, process the remaining ⅓ cup water, the vinegar, dillweed, oil, mustard, and garlic until smooth. If you make this dressing 2 hours or more before the chickpeas are ready, cover and refrigerate it. If less than 2 hours, set it aside.
3. Stir the tomatoes, cucumber, green onions, and ¼ cup feta together with the chickpeas, tossing gently to combine. Pour in ½ cup dressing, tossing to lightly coat. Discard the remaining dressing or save for another use. Spoon the salad onto plates. Sprinkle with the chopped egg whites and yolk and the remaining ¼ cup feta.
PER SERVING
Calories 267
Total Fat 8.5 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.0 g
Cholesterol 53 mg
Sodium 321 mg
Carbohydrates 34 g
Fiber 9 g
Sugars 8 g
Protein 16 g
Dietary Exchanges:
2 starch, 1 vegetable, 1½ lean meat
Tofu Tikka Masala
Tofu is bathed in a creamy, spice-infused tomato sauce in this classic Indian dish. Serve with sautéed spinach as a beautiful color complement to the orange of the tikka masala, which comes from the turmeric.
SERVES 4; 3 ounces tofu and ½ cup rice per serving
SLOW COOKER SIZE|SHAPE
3- to 4½-quart | oval or round
SLOW COOKING TIME
4 to 6 hours ON LOW,OR
1½ to 2 hours ON HIGH
1 cup diced onion
8 ounces no-salt-added tomato sauce
½ cup lite coconut milk
½ cup fat-free, low-sodium vegetable broth, such as on this page
1 tablespoon fresh lemon juice
1 teaspoon garam masala
2 medium garlic cloves, minced
1 teaspoon minced peeled gingerroot
½ teaspoon salt
½ teaspoon ground turmeric
½ teaspoon ground cumin
12 ounces light firm tofu, drained and patted dry, cut into 1-inch cubes
—— + ——
1 cup uncooked instant brown rice
2 tablespoons chopped fresh cilantro or basil
1. In the slow cooker, stir together the onion, tomato sauce, coconut milk, broth, lemon juice, garam masala, garlic, gingerroot, salt, turmeric, and cumin.
2. Gently stir in the tofu. Cook, covered, on low for 4 to 6 hours or on high for 1½ to 2 hours.
3. About 20 minutes before serving time, prepare the rice using the package directions, omitting the salt and margarine. Put the rice in bowls.
4. Spoon the tofu mixture over the rice. Sprinkle with the cilantro.
PER SERVING
Calories 188
Total Fat 4.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0 mg
Sodium 346 mg
Carbohydrates 28 g
Fiber 3 g
Sugars 5 g
Protein 11 g
Dietary Exchanges:
1 starch, 2 vegetable, 1 lean meat
Vegetable Stew with Cornmeal Dumplings
Sweet butternut squash and cornbread-like dumplings make this stew so good that even the kids will enjoy eating their veggies.
1 14.5-ounce can no-salt-added diced tomatoes with basil, garlic, and oregano, undrained
1½ cups fat-free, low-sodium vegetable broth, such as on this page
1 medium carrot, chopped
1 medium rib of celery, chopped
1 teaspoon dried minced onion
½ teaspoon dried oregano, crumbled
½ teaspoon pepper
¼ teaspoon salt
—— + ——
½ cup all-purpose flour
⅓ cup yellow cornmeal
1 teaspoon baking powder
½ teaspoon dried Italian seasoning, crumbled
1 large egg
2 tablespoons fat-free milk
2 tablespoons olive oil
¼ cup snipped fresh parsley
1. In the slow cooker, stir together the squash, mushrooms, tomatoes with liquid, broth, carrot, celery, onion, oregano, pepper, and salt. Cook, covered, on low for 7 to 8 hours or on high for 3½ to 4 hours.
2. Just before the end of the cooking time, prepare the dumplings. In a medium bowl, stir together the flour, cornmeal, baking powder, and Italian seasoning.
3. In a small bowl, whisk together the egg, milk, and oil. Pour into the flour mixture, stirring with a fork until just combined but no flour is visible. Set aside.
4. When the stew is ready, quickly stir in the parsley. Drop four equal portions of the dumpling batter on top of the stew. Re-cover the slow cooker. If using the low setting, change it to high. Cook for 50 minutes, or until a wooden toothpick inserted in the centers of the dumplings comes out clean. (Don’t remove the lid while cooking the dumplings.)
COOK’S TIP
The dumpling batter will spread when you drop it on the stew, so you don’t need to worry about making the portions a particular thickness.
