9

Slow Cooking in the Zone

In the last chapter, we showed how quickly you can put together a Zone meal using convenience foods. In this chapter, we’re going to slow it down a bit. Meal preparation will still be quick, but your delicious Zone dinner will cook slowly throughout the day. Rachel Albert Matesz wrote these tips.

Slow cooking might sound old-fashioned—as evidenced by Minute Rice, frozen dinners, instant soup, and microwave ovens—but before you dismiss the idea, take another look. Slow cookers are the ideal appliance for busy people, single people, married people, and those with kids or without.

Slow cookers are versatile, convenient, portable, easy to use, and energy efficient. A slow cooker uses less electricity than a 75 to 100 watt lightbulb and eats up less energy than an electric oven or range. The low temperature won’t overheat your kitchen, even during the hottest months of the year.

Slow cookers allow you to start foods and leave them unattended while you do laundry, chase after the kids, run errands, work, play, or tend the yard. If you don’t want to fire up the oven on a hot day, if you’re short on burners, if find your oven on the fritz, if your kitchen is being remodeled, or if you want homemade hot cereal in a motel room, you can rely on a slow cooker.

A slow cooker can help tenderize lean or tough cuts of meat while simultaneously softening hardy root vegetables. Besides brewing up soup, stew, and chili, your slow cooker can cook main dishes such as roast chicken, chicken parts, turkey breast, beef, bison, pork, lamb, roasts, fillets, cubes, and chops. You can slowly simmer breakfast porridge while you sleep; roast vegetables, bake apples, or poach pears while you pick up the kids; or cook a casserole while you clean the house.

You no longer need to worry about pots running dry and food burning. Stirring is rarely required. Cooking times are also more flexible, whereas more exact cooking times are required for direct heat cooking (on the grill, in the oven, or on the stove). The indirect and low heat of a slow cooker will give you a larger margin for error: 30 minutes more or less won’t ruin a dish.

To take food to a picnic or potluck, cook the dish at home, wrap the filled slow cooker and lid in two layers of aluminum foil and five or six layers of newspaper, secure the bundle with heavy duty tape, and place the cooker upright in a box. As long as you keep it upright, your dish will be company-ready when you arrive, at which point you can plug it in and warm the contents on LOW.

What Exactly is a Slow Cooker?

A slow cooker consists of a glazed, usually stoneware, ceramic, or porcelain, insert pot or crock (some are removable, some aren’t) and a see-through heavy glass lid. Some models now come with plastic lids. The crockery pot nests inside a metal housing that contains low-wattage, wrap-around electric heating coils, which surround the food and cooking vessel with continuous, even, and indirect heat. A slow cooker features two temperature settings: LOW (200°F) and HIGH (300°F).

How Does a Slow Cooker Work?

While conventional cooking requires that you bring a pot to boil, then reduce the heat, slow cookers work in reverse. Food in a slow cooker starts cooking at a low temperature and gradually becomes hotter as the cooking time progresses. The rising temperature, long cooking time, and a tight-fitting lid generate heat, seal in moisture, and kill bacteria.

When you turn on a slow cooker, the elements contained inside the double-walled metal housing heat up and warm the air trapped between the two metal walls. When the metal walls get hot, they transfer their heat to the stoneware crock, and then to the food inside. Since the heating elements never come in direct contact with the crockery insert, you’ll never have hot spots, and your food will rarely require stirring.

Shopping For a Slow Cooker

The terms slow cooker, Crock Pot^®, and crockery cooker all refer to the same basic appliance. Slow cooker and crockery cooker are generic terms. Crock Pot^® is a registered trademark of Rival, not a generic term. Rival is the grandfather of slow cookers. Hamilton Beach is the second leading manufacturer of slow cookers.

Some manufacturers call their multipurpose cookers “slow cookers.” These appliances warm foods, boil, steam, stew, roast, and fry. Some look like electric deep-dish skillets with lids; others resemble deep-fat fryers. These units usually come with a removable metal pot that sits directly above a coiled heating element, which cycles on and off. Because these units cook with direct heat, they heat up more quickly, more moisture is lost through evaporation, and foods are apt to stick and burn unless you stir frequently. This means that you can’t leave them unattended, and that foods left for seven or eight hours are apt to overcook. Pseudo-slow cookers feature variable, numbered dial settings that range from warming to deep-frying temperatures, as opposed to the LOW and HIGH settings on a true slow cooker. These appliances require different cooking times and methods. For the best results with the recipes contained in this book, we recommend that you purchase a true slow cooker.

What Size and Shape Should I Buy?

Today’s modern slow cookers come in an assortment of sizes, ranging from 1- to 7-quart capacity models. A slow cooker is designed to work best when filled at least one-half and not more than three-quarters full. Select a size that accommodates your family’s needs.

The smallest units (1- to 1½-quart size) are often sold as Crockettes and have only two settings, on and off. They are ideal for heating party dips or making hot cereal for one or two people. The 3½- and 4-quart models are the most versatile. Larger units are best for big families or entertaining. If you plan to do a lot of slow cooking, you may want to buy two different sizes.

Slow cookers are sold in most department stores, general stores, and discount merchandise outlets. You can also buy them online. Sometimes you’ll find them on sale or at thrift stores or garage sales. Maybe someone you know has a slow cooker in the attic or basement that has never been used and needs a new home. Make calls and inquire with friends and family.

Slow cookers come in round and oval shapes. Round cookers are ideal for soup, stew, sauces, oatmeal, and casseroles. The oval design is perfect for roasting whole chickens, turkey breasts, and roasts that would not ordinarily fit into a round cooker, although it may be used to cook other entrées. Rival makes a 5-quart slow cooker with a divided cooking compartment that allows you to cook two dishes at the same time—say, a pork roast in the large compartment and roasted vegetables in the smaller compartment—without flavor mixing.

Slow cookers with removable ceramic inserts are easier to clean than one-piece units. Glass lids are generally more durable and less apt to absorb flavors or aromas than plastic lids. If you plan to take your slow cooker to parties or community events, look for a slow cooker with a lid latch and insulated carrying case. Both Rival and Hamilton Beach feature these models, with carrying cases sold separately.

Caring For your Slow Cooker

• Read the manufacturer’s instruction booklet that comes with your slow cooker for safety tips and usage guidelines.
• Do not heat the stoneware crockery insert on a stove or cook top. Removable stoneware inserts are oven- and microwave-proof. One-piece slow cookers are not.
• Do not use a slow cooker outdoors.
• Avoid sudden temperature changes. Do not place a hot slow cooker in the refrigerator or freezer and avoid adding cold foods or cold water to a hot cooker. Dramatic changes in temperature can cause cracking or breakage.
• Avoid running water over a hot cooking container or cover. Allow it to cool thoroughly.
• Do not preheat an empty slow cooker container. Turn it on after adding food or liquids.
• Wash your slow cooker as soon as possible after emptying and unplugging.
• Do not use harsh cleaning agents or abrasive scouring pads to clean your slow cooker. Use soap, warm water, and a sponge or dishcloth, and then dry with a soft cloth.
• Removable stoneware inserts and lids can be safely washed in a dishwasher or by hand. Plastic lids should be placed in the top of your dishwasher to avoid warping. The outside case may be cleaned with a dishcloth and warm, soapy water.
• The inside of the base of your slow cooker should be wiped clean after use to remove any particles of food or traces of oil.
• Do not immerse one-piece units or their cords in water.
• Do not use a slow cooker container or lid that is chipped, cracked, or deeply scratched.
• Do not use your slow cooker to store foods. Always transfer cooked foods to new containers.
• Do not use a slow cooker to defrost frozen foods or to warm previously cooked foods.
• Avoid touching the sides or lid of a slow cooker that is turned on. They can get extremely hot.

Tips for Slow Cooking Success

• Thaw frozen foods before adding them to your slow cooker.
• Keep all perishable foods in the refrigerator until you are ready to cook them. If you plan to chop vegetables or meats the night before, store them in separate containers in the refrigerator.
• Remove the skin from poultry and trim away visible fat from meat and poultry before cooking.
• Avoid removing the lid during cooking, unless specified in a recipe. Only remove the lid to stir (if called for) or to check for doneness. It can take 15 to 20 minutes for a slow cooker to regain lost heat after the lid has been removed.
• Unless indicated, place tubers and root vegetables in the bottom of the slow cooker, with meats, seasonings, and quick-cooking vegetables or fruits on top.
• If a recipe calls for browning, brown the meat in a skillet on top of the stove, then add it to the cooker. A portion of the liquid from the recipe may be added to the skillet to “deglaze” and gather food particles that have settled in the bottom of the sauté pan.
• When cooking at high altitudes (above 3,500 feet), it may be necessary to increase the cooking time.
• If a recipe calls for arrowroot or cornstarch to thicken a sauce, add it at the end of cooking, raise heat to HIGH, and cook for 15 to 45 minutes more to thicken. Or, transfer the liquids to a saucepan on top of the stove; bring to boil, reduce the heat, and simmer until smooth and thick.
• Dairy products should be added at the end of slow cooking, if at all.
• Most slow cooker recipes require larger amounts of herbs and spices than conventional recipes. In some cases, it is helpful to add additional herbs near the end of cooking to enhance the flavors. Whole spices become very intense in flavor if left in the pot the whole time.
• If you plan to sauté or brown foods before adding them to the pot, do this right before adding them to the cooker and turning it on. Never partially cook meat ahead of time and plan to finish cooking later.

The Highs and Lows of Slow Cooking

Most foods turn out best cooked on LOW, although some recipes include the option of cooking on LOW or HIGH. It is best to use the LOW setting when you leave foods cooking unattended. The HIGH setting is best reserved for times when you will be at home to supervise the cooking. If you want to cook food faster, you can start it on LOW, then turn the dial to HIGH during the last one or two hours of cooking, or cook the food on HIGH for the entire cooking time, if the recipe lists that as an option. One hour on HIGH is equivalent to two hours on LOW.

Modifying Your Favorite Recipes

Slow cooker recipes ordinarily call for less liquid than do conventional recipes. The reason: low heat and long cooking produce and retain more moisture. Since liquids do not boil away, you do not need to add as much liquid.

The majority of slow cooker recipes take 6 to 10 hours to cook. Until you are familiar with slow cooker cooking times, it is wise to follow recipes or model what you make on someone else’s slow cooker recipes. If you are unsure about the doneness of a food, you can test it with an instant-read or meat thermometer, inserted into the thickest part of a roast, away from the bone, or cut into a piece of meat or cubed poultry.

Slow-Cooking Recipes

Chicken Breasts in Sun-Dried Tomato Sauce

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	4 to 5½ hours

Start this chicken dish cooking in a slow cooker before you leave home to run errands, or leave it to cook while you do laundry or yard work.

Block Size	Ingredients
Chicken
16 protein	4 small (4 ounce) boneless chicken breast halves, skin removed
1 carbohydrate	12 sun-dried tomato halves, quartered
1 carbohydrate	1½ cups onion, cut into thin half-moons
½ carbohydrate	2 cups thinly sliced mushrooms
1 carbohydrate	½ cup dry white wine
	3 garlic cloves, coarsely chopped
	½ teaspoon ground black pepper
	1 tablespoon herbes de Provence or Italian herb blend
2 carbohydrate	8 teaspoons cornstarch or arrowroot
1 carbohydrate	¼ cup apple cider
6 fat	2 tablespoons pine nuts
Fruit
3 carbohydrate	¾ cup thawed frozen pitted unsweetened “sweet” cherries
4 carbohydrate	4 peaches, halved, pitted, and sliced or 3 cups thawed frozen sliced, unsweetened peaches
	¼ teaspoon ground cinnamon
	1 teaspoon pure vanilla extract
Vegetables
2½ carbohydrate	One 16-ounce bag frozen Bird’s Eye broccoli, cauliflower, carrots, and water chestnuts
	2 tablespoon organic red wine vinegar or apple cider vinegar
	2 teaspoons dry mustard plus 2 tablespoons water
10 fat	1 tablespoon plus 1/3 teaspoon extra-virgin olive oil

Instructions

1. To make the chicken, layer the chicken, tomatoes, onion, mushrooms, wine, garlic, pepper, and herbs in a 3½-quart slow cooker. Cover and cook on LOW for 4 to 5 hours.
2. Dissolve the cornstarch in the cider, add it to the slow cooker, cover, and cook on HIGH for 15 to 20 minutes, or until the sauce has thickened.
3. To make the fruit, combine the fruit, cinnamon, and vanilla. Toss, then divide among 4 serving bowls.
4. To make the vegetables, bring ½ cup water to a boil in a 1½-quart saucepan. Add the frozen vegetables, cover, and lower the heat to medium. Simmer 8 to 10 minutes, or until tender, stirring occasionally. Drain and transfer to 4 small salad plates. In a small bowl, whisk the vinegar, mustard, and oil. Drizzle the dressing over the vegetables.
5. Transfer the hot chicken and sauce to 4 shallow serving bowls. Garnish with the pine nuts and serve immediately with vegetables. Serve the fruit for dessert.

Chicken, Chickpea, and Squash Goulash with Sautéed Cabbage and Caraway

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) meals
Cooking:	6 to 8 hours

This stew has it all—sweet, sour, salty, and spicy flavors. For the sautéed cabbage, I made a few modifications to a steam-sauté recipe found in Pam Anderson’s How to Cook Without a Book, a guide to mastering basic cooking techniques, then exploring countless variations.

Block Size	Ingredients
Goulash
1 carbohydrate	1½ cups onion, cut into half-moon
4 carbohydrate	1 cup drained, unsalted chickpeas
16 protein	1 pound boneless skinless chicken thighs
1 carbohydrate	1 cup Eden or Cascadian Farms sauerkraut, drained
4 carbohydrate	One 10-ounce package Cascadian Farm thawed frozen organic winter squash
	1 bay leaf
	1 tablespoon hot or mild paprika
	1/3 teaspoon ground black pepper
	1/3 cup chicken stock, or as needed to moisten
1½ carbohydrate	2 tablespoons arrowroot starch
	3 tablespoons cold filtered water or chicken stock
8 fat	¼ cup sesame tahini
	½ teaspoon dried dill
	¼ cup minced fresh parsley or chives
Cabbage
	1/3 cup filtered water or low-sodium chicken stock or broth
8 fat	22/3 teaspoons olive oil
	½ teaspoon sea salt (optional)
1 carbohydrate	1½ cups finely minced onion
3 carbohydrate	12 cups shredded cabbage, may be red or red and green
	2 garlic cloves, minced
	½ teaspoon ground caraway seeds

Instructions

1. Layer the onion, chickpeas, chicken, sauerkraut, squash, bay leaf, paprika, pepper, and stock in 3½- to 5-quart slow cooker. Cover and cook on LOW 6 to 8 hours.
2. About 20 minutes before serving, assemble the thickener. In a small bowl, stir the starch into the cold water or stock. Stir in the tahini and dill. Add the mixture to the cooker, cover, and turn to HIGH, stirring occasionally, until thick, about 15 minutes. Turn off the heat.
3. To make the cabbage, in a large Dutch oven or skillet, combine the water or stock, oil, salt, onion, cabbage, garlic, and caraway. Cover and bring to boil over medium-high heat. Steam until vegetables are just tender, about 10 minutes. Uncover and cook 1 to 2 minutes, or until the liquid evaporates.
4. Serve the goulash in 4 large, shallow soup bowls and garnish with the parsley or chives. Place the cabbage on 4 small salad plates and serve.

Cornish Game Hens with Salsa and Jicama, Orange, and Avocado Salad

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	5 to 5½ hours

Experiment with different flavored salsas—mild or spicy, savory or fruity. I added avocados to a jicama and orange salad found in Mark Bittman’s award-winning How to Cook Everything.

Block Size	Ingredients
Cornish Game Hens
16 protein	2 Cornish game hens, thawed if frozen and cut in half
	½ teaspoon sea salt (optional)
	½ teaspoon lemon pepper
	2 garlic cloves, halved
	2 bay leaves
Jicama-Orange-Avocado Salad
2 carbohydrate	4 cups jicama, peeled and cut into ¼-inch cubes
1 carbohydrate	1/3 cup freshly squeezed orange juice
1 carbohydrate	Juice of 1 lime
	Sea salt to taste
4 carbohydrate	2 oranges, peeled, seeded, tough parts removed
16 fat	1 cup peeled, pitted, ripe avocado, cubed
	2 tablespoons minced cilantro or fresh basil leaves
¾ carbohydrate	7½ cups romaine lettuce, washed and spun dry
1 carbohydrate	1 cup shredded carrot
¼ carbohydrate	½ cup thinly sliced celery ribs and leaves
6 carbohydrate	3 cups salsa (mild or spicy)

Instructions

1. Rinse the game hens inside and out and pat them dry. If giblets are present, rinse, cook them with the hens, and reserve them for use in another meal. Sprinkle the hens with salt and pepper. Stuff a garlic half and a bay leaf in the cavity of each hen and place in a 3½- to 4-quart slow cooker. Cover and cook on LOW for 5 to 5½ hours or HIGH for about 2½ hours, or until the hens are tender and the juices run clear when pricked with a fork.
2. To make the jicama-orange-avocado salad, in a large bowl, toss the jicama with the orange juice, lime juice, and salt. Marinate the mixture for up to 3 hours. Add the oranges, avocado, and cilantro or basil and toss to coat.
3. To serve, divide the lettuce, carrot, and celery among 4 large dinner plates. Remove the skin from the hens. Arrange one game hen half on each salad plate. Top with salsa and serve the jicama-orange-avocado salad on the side.

Lentil, Walnut, and Chicken Chili with Salad and Guacamole

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	5 to 7 hours

Lentils, walnuts, and chicken team up to make a hearty and satisfying meal served with salad and fruit. Keep your kitchen stocked with the basics and you can assemble this in record time.

Block Size	Ingredients
Chili
2 carbohydrate	3 cups onions, cut in half-moons
	½ teaspoon sea salt or 1 tablespoon tamari soy sauce
	1 bay leaf
	1½ tablespoons chili powder
	1 teaspoon ground cumin
	¼ to ½ teaspoon ground chipotle (smoked dried jalapeño pepper) or hot sauce
2 carbohydrate	2 cups chopped, canned no-salt-added tomatoes with juices
8 carbohydrate	2 cups canned no-salt-added lentils, cooked and drained
16 protein	24 ounces ground chicken breast
6 fat	18 walnut halves, coarsely chopped
	3 garlic cloves, minced
Salad
½ carbohydrate	5 cups spring salad mix or baby greens mix
1 carbohydrate	1 cup shredded carrot
½ carbohydrate	1 cup minced celery
10 fat	2/3 cup guacamole
Dessert
2 carbohydrate	2 cups fresh strawberries or 2 plums, halved

Instructions

1. Layer the chili ingredients, in the order listed, in 3½- to 4-quart slow cooker. Cover and cook on LOW for 5 to 7 hours. Remove the bay leaf before serving.
2. Serve the chili in shallow bowls. Divide the salad vegetables among 4 salad plates and top with the guacamole. Serve the fruit for dessert.

Variations

• Replace chicken with lean ground turkey.
• Layer the chili ingredients in a saucepan on top of the stove. Add ½ cup chicken or beef stock, cover, and bring to a boil over medium-high heat. Lower the heat to medium-low and simmer 2 hours, or until tender and juicy, stirring occasionally to prevent burning. If using a gas stove, slip a heat deflector under the pot before reducing the heat.

Kidney Bean, Walnut, and Turkey Chili with Salad and Sweet Corn

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	5 to 7 hours

Start this stew in a slow cooker just before you leave the house to run errands, so it’s ready for supper when you arrive home, or simmer it on top of the stove while you toss a salad in the evening.

Block Size	Ingredients
Chili
2 carbohydrate	3 cups onions, cut in half-moons
	3 garlic cloves, minced
	1 bay leaf
	1½ tablespoons chili powder
	1 teaspoon ground cumin
	¼ to ½ teaspoon ground chipotle (smoked dried jalapeño pepper) or hot sauce
2 carbohydrate	2 cups chopped, canned no salt tomatoes with their juices
	½ teaspoon sea salt or 1 tablespoon tamari soy sauce
8 carbohydrate	2 cups canned no-salt added kidney beans, cooked and drained
16 protein	24 ounces lean ground turkey
6 fat	18 walnut halves, coarsely chopped
Salad
2/3 carbohydrate	7 cups spring salad mix or baby greens mix
1/3 carbohydrate	2/3 cup thinly sliced celery hearts
10 fat	2/3 cup guacamole
Corn
	1/3 cup filtered water
3 carbohydrate	1 ear sweet corn, cut into 4 pieces

Instructions

1. Layer the chili ingredients, in the order listed, in a 3½- to 4-quart slow cooker. Cover and cook on LOW for 5 to 7 hours.
2. Divide the salad greens and celery among 4 large dinner plates and top with the guacamole.
3. Add water to a small saucepan and arrange the sweet corn pieces in the bottom. Cover and bring to boil over medium-high heat, then lower the heat to medium and steam for 5 to 8 minutes, or until tender.
4. Transfer the corn to serving plates. Divide the chili into 4 large soup bowls and serve immediately.

Variations

• Replace the corn with 3 plums or 9 small apricots, washed, halved, and served for dessert.
• Layer the chili ingredients in a saucepan on top of the stove. Add ½ cup chicken or beef stock, cover, and bring to a boil over medium-high heat. Lower the heat to medium-low and simmer 2 hours, or until tender and juicy, stirring occasionally to prevent burning. If using a gas stove, slip a heat deflector under the pot before reducing the heat.

Turkey Sausage and Black Bean Chili with Fruit Salad

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	2½ to 6 hours

This chili is a takeoff on one found in Mable Hoffman’s Healthy Crockery Cooking. Start it just before you leave for work in the morning or on a lazy Sunday afternoon. Make enough to ensure leftovers that you can transport to work in a thermos the next day or freeze for a later date.

Block Size	Ingredients
Chili
16 protein	16 ounces lean turkey or chicken breakfast sausage links, cut into 1-inch pieces
2 carbohydrate	One 14½-ounce can Eden no-salt-added diced whole tomatoes, with juices
1 carbohydrate	1½ cups finely diced onion
	2 small garlic cloves, minced or crushed
	1 tablespoon chili powder (mild or hot)
	¼ teaspoon ground chipotle (smoked dried jalapeño)
	1 bay leaf
5 carbohydrate	One 15-ounce can Eden organic black beans, drained
	1 tablespoon tamari soy sauce or dark miso
	¼ cup chopped cilantro (garnish)
8 fat	½ cup guacamole or mashed avocado with hot sauce
Fruit salad
4 carbohydrate	11/3 cups cubed fresh or frozen mango chunks
2 carbohydrate	2 kiwi fruit, peeled, quartered, and cut into bite-size chunks
1½ carbohydrate	¾ cup seedless red grapes
	¼ teaspoon ground cinnamon
½ carbohydrate	Juice of ½ lime
	½ teaspoon pure vanilla extract
8 fat	Scant 3 tablespoons sunflower seeds

Instructions

1. Combine the sausage, tomatoes, onion, garlic, chili powder, chipotle, bay leaf, and beans in a 3½- to 4-quart slow cooker. Stir, cover, and cook on LOW for 5 to 6 hours or HIGH for 2½ to 3 hours, or until the onions are tender. Remove the bay leaf.
2. Thirty minutes before serving, thaw the frozen mangoes at room temperature. In a medium bowl, toss the mango, kiwi, and grapes. Sprinkle with the cinnamon, lime juice, and vanilla and toss to coat. Divide among 4 small bowls and garnish with the sunflower seeds.
3. Add the tamari to the chili, or dissolve the miso in ½ cup of hot chili, then add it back to the cooker, and stir. Divide chili among 4 soup bowls. Garnish with the cilantro, top with the guacamole, and serve. Serve the fruit salad for dessert.

Variations

Replace black beans with kidney beans or small red beans.

Roasted Turkey Breast in Spicy Mustard Sauce

Rachel Albert-Matesz

Prep:	15 minutes	Yield:	12 servings (4 protein +
Cooking:	5 to 6 hours		1 fat block per serving)

A 4-pound bone-in turkey breast will usually yield 2 quarts of cooked meat, about 3 pounds or twelve 4-ounce servings. Serve this a few days in a row and freeze extra portions in 4-, 8-, 12-, or 16-ounce amounts, so you can defrost and add them to main dish salads in mere minutes. Transfer frozen portions to the refrigerator the day before you want them so they’ll be thawed in time.

Block Size	Ingredients
48 protein	4- to 4½-pound bone-in turkey breast, completely thawed if frozen, skin removed, rinsed, and patted dry
2 carbohydrate	2/3 cup apple cider or apple juice
12 fat	4 teaspoons extra-virgin olive oil
	2 tablespoons white mustard (True Natural Taste Red Chiles & Garlic or Smoked Green Chiles) or your favorite herb- or spice-infused prepared mustard
	3 cloves garlic, minced or pressed
	2 tablespoons tamari soy sauce or 1 teaspoon sea salt
	½ teaspoon ground red or black pepper
1 carbohydrate	4 teaspoons arrowroot starch
	3 tablespoons cold water

Instructions

1. Lightly oil a 3½- to 6-quart slow cooker. Place the turkey breast in the slow cooker.
2. In a small bowl, combine the apple cider or apple juice, olive oil, mustard, garlic, tamari or sea salt, and pepper. Whisk and pour over the turkey. Cover and cook on LOW 5 to 6 hours or HIGH for 2½ to 3 hours, or until tender and an instant-read thermometer inserted into the thickest part of the breast (away from the bone) registers 160 to 170°F, or a pop-up thermometer pops up (if one was inserted by the packager of the turkey breast).
3. Transfer the turkey breast to a meat-designated cutting board and cool 15 minutes. Transfer the cooking liquid to a small saucepan and simmer, uncovered, 15 to 20 minutes, or until reduced to about ²/₃ cup. In a small bowl, dissolve the arrowroot in the cold water. Stir the dissolved arrowroot into the cooking liquid until thick and clear, about 4 minutes.
4. Remove the meat from the bone and cut it crosswise on the diagonal into thin slices. For cubes, cut crosswise into 1-inch-thick slices, then cut each slice into 1-inch strips, then 1-inch cubes. Pour the sauce over the meat and stir to coat.
5. Serve as desired. Transfer the extra portions to containers and refrigerate or freeze. Use refrigerated portions within 3 days and frozen portions within 4 months.

Turkey Chili–Stuffed Peppers with Coleslaw and Caper-Yogurt Dressing

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	2 to 5 hours

Steel-cuts oats have a slightly nutty texture and rich taste that blends in with the meat so that it’s almost imperceptible. They’re thicker than rolled oats and lower on the glycemic index than most grains.

Block Size	Ingredients
Stuffing
14 protein	1½ pounds ground turkey (without skin)
1 protein	1 whole egg or 2 egg whites
2 carbohydrate	2 tablespoons dried onion flakes
4½ carbohydrate	1/3 cup steel-cut oats or ¾ cup thick rolled oats
	1 tablespoon chili powder
	½ teaspoon ground chipotle (smoked dried jalapeño) or ground ancho or Anaheim pepper
	½ teaspoon finely ground sea salt
Peppers and Sauce
2 carbohydrate	4 large green bell peppers
3 carbohydrate	3 cups chopped or crushed, no salt tomatoes with their juices (such as Eden brand)
	¼ teaspoon ground black pepper
	2 to 3 garlic cloves, minced or pressed
	½ teaspoon ground cumin
Caper-Yogurt Dressing
1 protein, 1 carbohydrate	½ cup organic, low-fat yogurt, such as Stonyfield Farms
9 fat	1 tablespoon olive oil
½ carbohydrate	1 teaspoon granulated fructose
	1 teaspoon Dijon or honey mustard
	1 teaspoon dried dill or 3 tablespoons fresh minced dill
	¼ cup capers, drained
Coleslaw
1 carbohydrate	4 cups shredded cabbage
1 carbohydrate	1 cup shredded carrot
½ carbohydrate	¾ cup minced sweet white onions
½ carbohydrate	1 cup celery, finely minced
7 fat	21 walnut halves, lightly toasted and chopped

Instructions

1. In a medium bowl, combine the stuffing ingredients. Mix with clean, bare hands to evenly distribute, divide the mixture into four portions, and shape it loosely into balls.
2. Slice the tops off the peppers, removing as little flesh as possible. Remove the seeds and membrane. Poke a hole in the bottom of each pepper with a fork to allow steam to enter. Stuff the peppers with the stuffing and place them upright in a 4- to 5-quart slow cooker. In a medium bowl, combine the tomatoes, pepper, garlic, and cumin. Pour the mixture over the peppers, cover, and cook on LOW for 4 to 5 hours or HIGH for 2 to 2½ hours.
3. In a large bowl, combine the caper-yogurt dressing ingredients. Add the coleslaw ingredients and toss thoroughly. Marinate the coleslaw in the refrigerator for several hours to soften. Stir well before serving.
4. To serve, pour ¼ of the red sauce over each pepper. Serve the coleslaw on the side.

Turkey Chowder, Spring Greens, and Sun-Dried Tomatoes with Berry Salad

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) meals
Cooking:	3 to 8 hours

I replaced leftover Thanksgiving turkey with uncooked turkey and bacon with liquid smoke seasoning and omitted the butternut squash from a recipe in Frances Towner Giedt’s Crockery Favorites.

Block Size	Ingredients
Berry Salad
4 carbohydrate	One 16-ounce bag frozen Private Selection Berry Medley
	1 teaspoon pure vanilla extract
2 carbohydrate	4 teaspoons granulated fructose
4 fat	12 lightly toasted walnut or pecan halves
Chowder
1½ carbohydrate	16-ounce bag Freshlike Frozen Pepper Stir-Fry Mix
2 carbohydrate	½ pound baby carrots, halved
½ carbohydrate	1 cup thinly sliced celery hearts or precut sticks
16 protein	16 ounces boneless skinless turkey breast, cut into 1-inch cubes
	1 teaspoon Wright’s Liquid Hickory Smoke Seasoning
	¾ teaspoon dried marjoram, crumbled
	½ teaspoon dried thyme, crumbled
	¼ teaspoon ground black pepper
	3 cups salt-free or reduced sodium chicken stock
2 carbohydrate	1 cup frozen green peas
Salad
1 carbohydrate	10 cups baby greens or mesclun mix, washed and spun dry
2 carbohydrate	16 oil-packed sun-dried tomato halves, drained and sliced, oil reserved
Dressing
12 fat	4 teaspoons extra-virgin olive oil (from the sun-dried tomato jar)
1 carbohydrate	1½ teaspoons honey or agavé nectar
	2½ tablespoons organic red wine vinegar
	2 teaspoons Dijon mustard

Instructions

1. The night before serving, pour the frozen fruit into a nonmetallic bowl. Drizzle with the vanilla and sprinkle with the granulated fructose. Cover and thaw in refrigerator overnight. Chop the nuts and set aside.
2. Layer the chowder ingredients (except the peas) in a 3½- to 5-quart slow cooker. Do not stir. Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours.
3. Fifteen minutes before serving, add the peas to the slow cooker. If cooking on LOW, raise setting to HIGH. Cover and cook until the peas are tender and cooked through, about 15 minutes.
4. Layer the salad ingredients in a large serving bowl. In a small bowl, whisk together the dressing ingredients. Pour the dressing over the salad, toss to coat, and divide the salad among 4 serving plates.
5. Stir the thawed berries and divide them among 4 small custard cups. Garnish with the nuts. Ladle the chowder into 4 serving bowls and serve with the salad and berries.

Pork and Black Bean Stew with Broccoli-Cauliflower and Pimiento-Olive Salad

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) servings
Cooking:	3 to 8 hours

Feel free to substitute small red beans or navy beans for the black beans. If you like it hot, add hot sauce at the table.

Block Size	Ingredients
Stew
1 carbohydrate	1½ cups onion, cut into ½-inch dice
2 carbohydrate	½ pound baby carrots, halved
½ carbohydrate	1 yellow bell pepper, halved, seeded, and diced
2 carbohydrate	One 14½-ounce can Eden no-salt-added diced whole tomatoes, with juices
16 protein	16 ounces boneless pork, trimmed of visible fat, cut into ½- to 1-inch cubes
	½ teaspoon ground cumin
	¼ to ½ teaspoon ground chipotle (smoked dried jalapeño) or 1 teaspoon hot sauce containing chipotle
	1 large or 2 medium garlic cloves, minced
	2 teaspoons Wright’s Liquid Hickory Smoke Seasoning
8 carbohydrate	2 cups canned black beans, cooked and drained
	1 tablespoon tamari soy sauce or dark miso (optional)
	½ cup minced fresh cilantro or parsley
Vegetables
	¾ to 1 cup filtered water
1 carbohydrate	4 cups fresh raw cauliflower florets (may be precut)
1 carbohydrate	4 cups fresh raw broccoli florets (may be precut)
8 fat	22/3 teaspoons extra-virgin olive oil
½ carbohydrate	2½ tablespoons balsamic vinegar
8 fat	24 pimento-stuffed olives, thinly sliced

Instructions

1. Combine the stew ingredients (except the tamari or miso and cilantro or parsley) in a 3½- to 4-quart slow cooker. Stir, cover, and cook on LOW 6 to 8 hours or HIGH 3 to 4 hours, or until the pork is tender.
2. To make the vegetables, in a covered 2- to 3-quart saucepan fitted with a metal steamer basket over medium heat, boil the water. Add cauliflower and broccoli, cover, and steam until tender, 5 to 8 minutes. In a small bowl, combine the olive oil, vinegar, and olives. Transfer the steamed vegetables to a medium bowl. Toss with dressing, divide among 4 small bowls.
3. Dissolve the miso or tamari into ½ cup of the stew, add the mixture back to the cooker, and stir. Ladle the stew into 4 large serving bowls and garnish with the cilantro or parsley. Serve with the vegetables.

Slow-Cooked Pork Ragout with Spinach, Olive, and Tangerine Salad

Rachel Albert-Matesz

Prep:	30 minutes	Yield:	4 (4-block) meals
Cooking:	3½ to 9 hours

I made minor modifications of a pork ragout recipe found in Frances Towner Giedt’s Heart-land Cooking: Crockery Favorites. Spinach, olives, and tangerines team up for an intriguing side salad.

Block Size	Ingredients
Pork Ragout
16 protein	1 pound pork loin, trimmed of fat, cut in 1½-inch pieces
1 carbohydrate	1/3 cup fresh orange juice
½ carbohydrate	Juice of ½ lime
1 carbohydrate	1½ cups coarsely chopped red onion
	1 large garlic clove, minced or pressed
	2 ounces canned or jarred diced green chilies, drained
	½ teaspoon dried oregano, crumbled
	½ teaspoon ground cumin
	½ teaspoon hot or mild Hungarian paprika
	1/8 teaspoon ground cayenne or ancho pepper
	1/8 teaspoon ground black pepper, or to taste
Beans
8 carbohydrate	2 cups cooked, drained, unsalted organic black beans, about 1½ (15-ounce) cans
	1/3 cup chicken stock or broth, or as needed to moisten
	1 tablespoon tamari soy sauce (optional)
	½ cup minced scallions (green onions), parsley, or cilantro
Spinach Salad
1 carbohydrate	10 cups baby spinach or spring greens, washed and spun dry
4 carbohydrate	4 small tangerines or clementines, peeled and sectioned
7 fat	21 pitted black olives, thinly sliced
9 fat	1 tablespoon extra-virgin olive oil
½ carbohydrate	Juice of ½ lime
	2 teaspoons Dijon mustard
	½ teaspoon lemon pepper

Instructions

1. Combine the pork ragout ingredients in 3½- to 5-quart slow cooker. Stir, cover, and cook on LOW for 7 to 9 hours or HIGH for 3½ to 4½ hours. If cooking on HIGH, stir once during the final hour of cooking.
2. About 15 minutes before serving, warm the beans in a saucepan or heatproof bowl in a toaster oven with enough broth to moisten. Add the tamari if desired. Stir occasionally.
3. Wash the baby spinach or greens and spin dry. Divide among 4 serving plates. Top with the tangerine or clementine slices. Sprinkle with the olives. In a small bowl, whisk together the olive oil, lime juice, mustard, and lemon pepper and drizzle the dressing over the salad.
4. Ladle the ragout into one side of each of 4 shallow serving bowls. Spoon the beans into the other side of each bowl. Garnish with chopped scallions (green onions), parsley, or cilantro and serve.

Moroccan Lamb and Lentil Stew with Cauliflower, Pepper, and Olive Salad

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	3 to 8 hours

This stew is a takeoff on a soup from Lou Seibert Pappas’ Extra-Special Crockery Pot Recipes. Out of lentils? Substitute small white (navy) beans or chickpeas. Instead of lamb, try pork.

Block Size	Ingredients
Stew
16 protein	16 ounces boneless lamb meat, trimmed of fat and cubed
	½ teaspoon ground cumin
	1 teaspoon finely ground ginger or ¼ teaspoon dried ginger
	1/8 to ¼ teaspoon ground cayenne or ancho pepper
	1 large garlic clove, minced
	2 bay leaves
2 carbohydrate	½ pound baby carrots, halved
1 carbohydrate	1½ cups red onion, cut into ½-inch dice
½ carbohydrate	½ cup chopped celery
8 carbohydrate	2 cups drained, canned, cooked unsalted lentils
2 carbohydrate	One 14½-ounce can Eden no-salt-added, diced whole tomatoes, with juices
	1 tablespoon dark miso or tamari soy sauce (optional)
	½ cup minced fresh cilantro
Vegetables
	¾ cup filtered water
1½ carbohydrate	One 16-ounce bag frozen cauliflower or 4 cups fresh, raw cauliflower florets
1 carbohydrate	½ of a 16-ounce bag Freshlike Frozen Pepper Stir-Fry (green, red, and yellow bell pepper strips with onions) or 2 fresh yellow bell peppers, halved, seeded, and diced
6 fat	2 teaspoons extra-virgin olive oil
	2 teaspoons organic red wine vinegar
	½ teaspoon lemon pepper
10 fat	30 pitted black olives, thinly sliced

Instructions

1. Combine the stew ingredients (except the miso or tamari and cilantro) in a 3½- to 4-quart slow cooker. Stir, cover, and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours, or until the lamb is tender. Remove and discard the bay leaves.
2. To make the vegetables, in a covered 2- to 3-quart saucepan fitted with a metal steamer basket over medium heat, bring the water to a boil. Add the cauliflower and peppers to the steamer, cover, and steam until tender, 5 to 8 minutes. In a small bowl, whisk together the olive oil, vinegar, and pepper.
3. Dissolve the miso or tamari into ½ cup of stew, add the mixture back to cooker, and stir. Ladle the stew into 4 large serving bowls and garnish with the cilantro. Transfer the steamed vegetables to a medium bowl and toss with the dressing and olives. Divide among 4 shallow small bowls and serve.

Three-Bean Beef Chili with Green Salad and
Guacamole

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	7 to 9 hours

This stew is a takeoff on one found in Smart Crockery Cooking by Carol Munsen. You can start it in a slow cooker just before you leave for work in the morning, or you can take cooked chili to work in a thermos bottle.

Block Size	Ingredients
1 carbohydrate	1½ cups diced fresh or thawed frozen onion
3 carbohydrate	¾ cup no-salt added, drained, canned kidney beans
3 carbohydrate	¾ cup no-salt added, drained, canned black beans
3 carbohydrate	¾ cup no-salt added, drained, canned pinto black beans
12 protein	18 ounces lean ground beef
1 carbohydrate	2 cups diced fresh or thawed frozen bell pepper strips
	3 garlic cloves, minced
	1 tablespoon chili powder blend
	½ teaspoon ground cumin
	1/8 teaspoon ground allspice
	1/8 teaspoon ground coriander
	½ tablespoon red wine vinegar
2 carbohydrate	2 cups diced no-salt plum tomatoes, with juices
	¼ cup chopped fresh cilantro
Salad
½ carbohydrate	5 cups romaine lettuce
½ carbohydrate	2 cups thinly sliced red radish
1 carbohydrate	2 cups thinly sliced celery hearts
4 protein	4 ounces shredded low-fat cheese (1 cup)
Guacamole
16 fat	1 cup guacamole or mashed avocado
1 carbohydrate	1/3 cup lemon or lime juice
	Hot sauce, to taste

Instructions

1. Layer the chili ingredients (except the cilantro) in a 3½-quart slow cooker. Cover and cook on LOW for 7 to 9 hours.
2. Divide the salad vegetables among 4 large dinner plates. Top with the cheese. In a small bowl, mash the guacamole or avocado with the lemon or lime juice and hot sauce. Place a dollop of the guacamole on top of each salad.
3. Divide the chili among 4 large soup bowls, garnish with cilantro, and serve immediately.

Variations

Replace beef with buffalo (bison) or ground turkey.

Beef and Barley Stew with Greek Salad

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) servings
Cooking:	9 to 11 hours

Start this stew, an adaptation of one by Mable Hoffman, before leaving for work in the morning. Toss the salad just before serving. Pack the leftovers for lunch the next day or save them for supper.

Block Size	Ingredients
Stew
12 protein	¾ pound beef stew meat or round steak, cubed
8 carbohydrate	¼ cup pearl barley, rinsed and drained
1 carbohydrate	1½ cups diced onion
1 carbohydrate	1 small turnip, peeled, cut into ½-inch cubes (1½ cups)
2 carbohydrate	2 cups diced carrots or halved baby carrots
½ carbohydrate	1 cup thinly sliced celery ribs with leaves
	One 14-ounce can low-salt beef broth or homemade stock
	1 teaspoon dried thyme leaves, crumbled
	½ teaspoon dried sage
	½ teaspoon ground cumin
	¼ teaspoon ground black pepper
	2 garlic cloves, minced or crushed
	1 bay leaf
	1 tablespoon tamari soy sauce or dark miso paste
Salad
¾ carbohydrate	7½ cups romaine washed, spun dry
½ carbohydrate	¾ cup red onion or Walla Walla Sweet or Vidalia onion, cut into thin rings or half-moons
1 carbohydrate	2 cored tomatoes, diced
¼ carbohydrate	½ cup thinly sliced yellow bell pepper
7 fat	21 pitted black olives, thinly sliced
4 protein	4 ounces reduced-fat feta cheese, crumbled
Dressing
9 fat	1 tablespoon extra-virgin olive oil
½ carbohydrate	2½ tablespoons balsamic vinegar
½ carbohydrate	2½ tablespoons lemon juice
	2 tablespoons chicken stock or broth
	¼ teaspoon ground black pepper
	1 teaspoon anchovy paste

Instructions

1. Layer the stew ingredients (except the tamari or miso) in 3½- to 4-quart slow cooker. Cover and cook on LOW for 9 to 11 hours, until the beef and barley are tender.
2. Just before serving, layer the salad ingredients on 4 large dinner plates.
3. Combine the dressing ingredients in a small jar. Cover and shake, then pour over the salad.
4. Dissolve the tamari or miso in ½ cup of stew. Add the mixture back to the cooker and stir. Spoon the stew into 4 large soup bowls and serve.

Beef and Walnut Ratatouille with Red Wine and Feta and Broccoli, Cauliflower, and Capers

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) meals
Cooking:	3 to 8 hours

Ratatouille is a classic eggplant, tomato, and zucchini stew made with garlic and Italian herbs. The addition of ground beef turns it into a main dish and red wine adds a more robust flavor.

Block Size	Ingredients
Ratatouille
12 protein	18 ounces lean ground beef
7 fat	21 walnut halves, lightly toasted and chopped
1 protein	1 whole egg or 2 egg whites
	¼ teaspoon ground black or red pepper
2 carbohydrate	1 cup red wine
2 carbohydrate	3 cups red or white onions, cut into thin half-moons
2 carbohydrate	2 cups cubed or diced fresh or canned no-salt-added tomatoes, with juices
2 carbohydrate	4 cups zucchini, trimmed and cut into 2-inch cubes
½ carbohydrate	1 yellow bell pepper, halved, seeded, cut into 1-inch dice
3 carbohydrate	4½ cups eggplant, peeled, cut into 1½-inch cubes
	1 bay leaf
	3 garlic cloves, minced or pressed
	½ teaspoon dried, crumbled thyme or 3 sprigs fresh thyme
	1 teaspoon dried basil
1 carbohydrate	2 teaspoons granulated fructose
	Freshly ground black pepper, to taste
	¼ cup minced fresh parsley or basil leaves
3 protein	3 ounces reduced-fat feta cheese, crumbled
Broccoli and Cauliflower
1½ carbohydrate	One 16-ounce package frozen broccoli
1½ carbohydrate	One 16-ounce package frozen cauliflower
9 fat	1 tablespoon extra-virgin olive oil
	¼ cup capers, drained and minced
	1 teaspoon dried dill
½ carbohydrate	Juice of ½ lemon

Instructions

1. In a small bowl, mix the ground beef, walnuts, egg, and pepper. Form into tablespoon-size balls.
2. Add the wine, onions, tomatoes, zucchini, bell pepper, eggplant, bay leaf, garlic, thyme, basil, and fructose to a 3½- to 5-quart slow cooker and stir. Arrange the meatballs on top of the vegetables. Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours.
3. About 15 minutes before serving, add 2 cups water to a 3-quart saucepan. Insert a collapsible metal steamer. Cover, bring to boil over medium heat, and add the broccoli and cauliflower. Cover and steam until the vegetables are easily pierced with a fork, 5 to 7 minutes. In a large bowl, whisk the olive oil, capers, dill, and lemon juice. Drain the vegetables and add them to the dressing. Toss to coat and divide among 4 serving bowls.
4. Before serving the stew, discard the bay leaf. Add pepper, stir, and taste. Ladle into 4 large soup bowls. Garnish with the parsley or basil and feta and serve with the vegetables.

Beef Goulash with Cabbage, Avocado “Sour Cream,” and Apple-Berry Sauce

Rachel Albert-Matesz

Prep:	20 to 30 minutes	Yield:	4 (4-block) meals
Cooking:	4 to 10 hours

This is a Zoned rendition of a recipe from New Flavors from Your Crockery Cooker, put out by Better Homes & Gardens.

Block Size	Ingredients
Goulash
4 carbohydrate	11/3 cups potato, cut into 1-inch cubes
2 carbohydrate	3 cups onion, diced or cut into half-moon slices
	2 garlic cloves, minced
	1 bay leaf
16 protein	1 pound stew beef or top eye or sirloin tip steak, cubed
	1 cup no-salt added beef stock or broth
2 carbohydrate	2 cups diced, canned, no-salt tomatoes or chunky tomatoes with garlic and green chili peppers, with juices
1 carbohydrate	¼ cup no-salt-added tomato paste
	2 tablespoons Hungarian paprika (mild or hot)
	1 teaspoon caraway or fennel seed
	¼ teaspoon ground black pepper
	½ teaspoon sea salt
Cabbage
	½ to 1 cup filtered water
2 carbohydrate	8 cups shredded red and/or green cabbage
Avocado “Sour Cream”
12 fat	¾ cup seeded, diced avocado
1 carbohydrate	Juice of 1 lime
Apple-Berry Sauce
4 carbohydrate	2 cups Santa Cruz Naturals blackberry applesauce
4 fat	12 lightly toasted walnuts, coarsely chopped

Instructions

1. Layer the potato, onion, garlic, bay leaf, and beef in a 3½- to 5-quart slow cooker. In a medium bowl, combine the broth, tomatoes and juice, tomato paste, paprika, caraway or fennel seed, pepper, and salt. Stir and add to the slow cooker. Cover and cook on LOW for 8 to 10 hours or HIGH for 4 to 5 hours.
2. Bring the water to boil over medium heat in a 2-quart saucepan fitted with a metal vegetable steamer/basket. Add the cabbage to the steamer. Cover and steam until tender, 5 to 7 minutes.
3. Whip the avocado and lime in a food processor or with an electric mixer until smooth.
4. Divide the applesauce among 4 small dishes and garnish with the nuts. Divide the cabbage among 4 large soup bowls, top with the goulash and the avocado “sour cream,” and serve.

Variation

Replace cabbage with broccoli and/or cauliflower florets.

Beef ’n’ Oat–Stuffed Peppers with Cauliflower, Artichoke Hearts, and Walnuts

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) servings
Cooking:	2 to 5 hours

Steel-cut oats are the surprise ingredient in this Zone-friendly version of an American classic. They have more texture, body, and flavor, than rolled oats.

Block Size	Ingredients
Stuffing
15 protein	22 ounces lean ground beef or bison
1 protein	1 whole egg or 2 egg whites
2 carbohydrate	2 tablespoons dried onion flakes
6 carbohydrate	½ cup steel-cut oats or 1 cup thick rolled oats
	¼ cup minced fresh or 1 tablespoon dried parsley
	1 teaspoon dried basil, crumbled
	¾ teaspoon dried oregano, crumbled
	¼ teaspoon ground red pepper, or to taste
	½ teaspoon finely ground sea salt or 1 tablespoon tamari soy sauce
Peppers and Sauce
2 carbohydrate	4 extra-large green bell peppers
3 carbohydrate	3 cups chopped or crushed, no-salt tomatoes with juices (such as Eden brand)
	¼ teaspoon ground black pepper
	½ teaspoon ground cumin
	2 to 3 garlic cloves, minced or pressed
Cauliflower and Artichoke Hearts
2 carbohydrate	Two 16-ounce bags thawed frozen cauliflower
1 carbohydrate	One 14-ounce bag Private Selection frozen artichoke hearts
	2 teaspoons Dijon mustard
	¼ teaspoon ground black pepper
	2 tablespoons red wine vinegar
	1 tablespoon tamari soy sauce or ume plum vinegar
9 fat	1 tablespoon extra-virgin olive oil
7 fat	21 walnut halves, lightly toasted, then chopped

Instructions

1. In a medium bowl, combine the stuffing ingredients. Mix with clean bare hands to evenly distribute, divide into four portions, and shape loosely into balls.
2. Slice the tops off the peppers, removing as little flesh as possible. Remove the seeds and membrane. Poke a hole in the bottom of each pepper with a fork to allow the steam to enter. Stuff the peppers with the filling and place upright in a 4- to 5-quart slow cooker. In a medium bowl, mix the tomatoes, pepper, cumin, and garlic. Pour the mixture over the peppers. Cover and cook on LOW for 4 to 5 hours or HIGH for 2 to 2 ½ hours.
3. About 10 minutes before serving, insert a collapsible metal steamer into a 3-quart saucepan containing 2 cups of water. Cover and bring to boil over medium heat. Add the frozen vegetables to the steamer, cover, and steam until easily pierced with a fork, 5 to 7 minutes. Combine the remaining ingredients in a large serving bowl. Drain the vegetables, add them to a bowl with the olive oil, and toss to coat. Divide among 4 dinner plates. Garnish with the nuts.
4. Place a stuffed pepper and a portion of the tomato sauce on each dinner plate and serve.

Note: Transfer the frozen meat to a pan in the refrigerator 24 to 36 hours before you need it so that it has ample time to thaw.

Beef-Mushroom Stew with Spinach-Orange Salad and Raspberry Vinaigrette

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) meals
Cooking:	3 to 8 hours

This recipe is a variation on one found on the website for Laura’s Lean Beef (www.laurasleanbeef.com). I changed the proportion of ingredients to make them Zone favorable. The sweet salad makes a tasty first or second course.

Block Size	Ingredients
Beef and Mushroom Stew
16 protein	1 pound stew meat or top eye or sirloin tip steak, cut into 2-inch cubes
2 carbohydrate	3 cups diced onion
½ carbohydrate	2 cups thinly sliced button, cremini, or shiitake mushrooms, stems removed
4 carbohydrate	8 ounces raw potato, cut into 2-inch cubes
½ carbohydrate	4 celery stalks, cut into 1-inch pieces
	1 large bay leaf
	2 large garlic cloves, coarsely chopped
	1 tablespoon tamari soy sauce (optional)
	1 teaspoon Wright’s Natural Liquid Hickory Smoke Seasoning
	1 teaspoon dried thyme, crumbled
	½ teaspoon ground black pepper
	½ teaspoon ground cumin
1 carbohydrate	½ cup dry red wine
	3 cups no-salt-added beef stock or broth
1½ carbohydrate	2 tablespoons arrowroot or cornstarch
	¼ cup cold water or beef stock
Spinach-Orange Salad
½ carbohydrate	10 cups baby spinach, washed and spun dry
4 carbohydrate	2 seedless oranges, peeled, seeded, sectioned, and halved
12 fat	36 hazelnuts or pecans, lightly toasted and coarsely chopped
2 carbohydrate, 4 fat	½ cup Annie’s Naturals Raspberry Vinaigrette Dressing

Instructions

1. In the order listed, layer the stew ingredients (except the arrowroot or cornstarch and water or stock) in a 3½- to 4-quart slow cooker. Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours. Discard the bay leaf.
2. In a small bowl, dissolve the arrowroot or cornstarch in the ¼ cup water or stock. Transfer most of the liquid from the cooker to a medium saucepan over medium heat. Add the arrowroot mixture. Simmer, stirring constantly, until the sauce is thickened to the desired consistency. Pour the sauce back into the stew, stir, and adjust the seasonings. Ladle the stew into 4 serving bowls.
3. Layer the spinach, oranges, and nuts in a large bowl. Toss with the vinaigrette, divide among 4 large salad plates or bowls, and serve with the stew.

Minestrone Stew with Pear, Raspberry, Walnut, and Feta Salad

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) servings
Cooking:	7 to 8 hours

I omitted macaroni from this minestrone to keep the carbohydrates in check. Pears and berries add a sweet taste and cool contrast to salad greens. Walnuts add crunch, while the feta adds a salty and tangy contrast. You can use mesclun greens or some other salad mix.

Block Size	Ingredients
Stew
12 protein	¾ pound beef chuck steak, cut into ½-inch cubes
1 carbohydrate	1½ cups diced onion
1 carbohydrate	1 cup diced carrots
4 carbohydrate	1 cup cooked, drained unsalted chickpeas
	One 14-ounce can low salt beef broth or homemade stock
½ carbohydrate	2 cups shredded green cabbage
¼ carbohydrate	½ cup thinly sliced celery
	1 tablespoon chopped fresh or 1 teaspoon dried basil
	1 tablespoon chopped fresh or 1 teaspoon dried parsley
	¼ teaspoon ground black pepper
	2 garlic cloves, minced or crushed
	1 bay leaf
	½ teaspoon sea salt (optional)
2 carbohydrate	One 14½-ounce can Eden no-salt-added diced whole tomatoes, with juices
Salad
¾ carbohydrate	7½ cups baby greens or mesclun mix, washed and spun dry
2 carbohydrate	2 cup fresh raspberries, washed and spun dry
4 carbohydrate	2 small pears, washed, halved, cored, and thinly sliced
6 fat	18 walnut halves, lightly toasted and coarsely chopped
4 protein	4 ounces feta cheese, crumbled
10 fat	1/3 cup Nayonnaise (soy-based sandwich spread)
	1 tablespoon poppy seeds
¼ carbohydrate	1½ tablespoons lemon juice
¼ carbohydrate	1½ tablespoons orange juice

Instructions

1. Layer the stew ingredients in a 3½- to 4-quart slow cooker. Cover and cook on LOW for 7 to 8 hours, until beef is tender.
2. Just before serving, layer the greens, raspberries, pears, walnuts, and feta on 4 large plates.
3. In a small bowl, blend the Nayonnaise, poppy seeds, lemon juice, and orange juice. Pour the dressing over the salad, ladle the stew into 4 large soup bowls, and serve.

Variation

Use half chickpeas and half kidney beans.

Timber Creek Buffalo and Black Bean Chili with Jicama and Guacamole

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) servings
Cooking:	3 to 7 hours

Timber Creek Farms of Yorkville, Illinois, a company that delivers organic foods to consumers by truck and mail-order, provided the inspiration for this chili. Feel free to replace buffalo with beefalo or lean ground beef, or use Muir Glen fire-roasted tomatoes.

Block Size	Ingredients
Chili
1 carbohydrate	1½ cups finely diced onion
1 carbohydrate	1 cup diced carrots or ¼ pound halved baby carrots
½ carbohydrate	1 green bell pepper, seeded and diced
½ carbohydrate	1 yellow or red bell pepper, seeded and diced
5 carbohydrate	One 15-ounce can Eden no-salt-added black beans, drained
16 protein	16 ounces buffalo stew meat or ground meat, thawed
	2 garlic cloves, minced or crushed
	1 teaspoon chili powder (mild or hot)
	1 teaspoon ground coriander
	1 teaspoon dried basil, crumbled
	¼ teaspoon ground chipotle, ancho, or Anaheim pepper
2 carbohydrate	One 14½-ounce can Eden no-salt-added diced whole tomatoes, with juices
	1 tablespoon tamari soy sauce or dark miso
1 carbohydrate	10 cups romaine or mixed salad greens
	¼ cup chopped fresh cilantro or parsley for garnish
Jicama
1 carbohydrate	2½ cups jicama, peeled and cut into finger-long sticks
½ carbohydrate	2½ tablespoons lime juice
Guacamole
16 fat	1 cup mashed avocado
½ carbohydrate	2½ tablespoons lime juice
	½ teaspoon ground cumin
	Hot sauce, to taste
Fruit
3 carbohydrate	2¼ cups seedless watermelon, cubed

Instructions

1. Layer the onion, carrots, bell peppers, beans, and buffalo in a 3½- to 4-quart slow cooker. Add the garlic, chili powder, coriander, basil, chipotle, and tomatoes. Cover and cook on LOW for 6 to 7 hours or HIGH for 3 to 3½ hours, or until the onions are tender and the meat is cooked through.
2. To make the jicama, toss it with the lime juice in a medium bowl. To make the guacamole, in a small bowl, mash the avocado, lime juice, cumin, and hot sauce.
3. Add the tamari to the chili or dissolve the miso into ½ cup of the chili, add the mixture to the cooker, and stir. Divide the lettuce among 4 large soup bowls. Spoon the chili over the lettuce and top with the cilantro or parsley. Serve the jicama and guacamole on the side. Serve the watermelon for dessert.

Zoned Beef and Vegetable Stew with Spring Green and Strawberry Salad

Rachel Albert-Matesz

Prep:	20 minutes	Yield:	4 (4-block) meals
Cooking:	3 to 8 hours

This recipe is based on one found on the website for Laura’s Lean Beef (www.laurasleanbeef.com). The proportion of ingredients have been changed to make them Zone favorable. The sweet salad makes a tasty first or second course.

Block Size	Ingredients
Stew
16 protein	1 pound stew meat or top eye or sirloin tip steak, cut into 2-inch cubes
1 carbohydrate	1½ cups diced onion
2 carbohydrate	2 cups diced, canned, no-salt tomatoes, with juices
4 carbohydrate	1-pound bag baby carrots
3 carbohydrate	1 cup sliced water chestnuts
½ carbohydrate	1 sweet yellow or red bell pepper, diced or 1 cup frozen bell pepper strips, thawed
½ carbohydrate	1 cup thinly sliced celery
	1 tablespoon tamari soy sauce or ½ teaspoon sea salt
	2 garlic cloves, minced or ½ teaspoon garlic powder
	1 bay leaf
	1 tablespoon dried basil or Italian herb blend
	2 cups no-salt-added beef stock
	1½ tablespoons chopped fresh parsley
Salad
1 carbohydrate	10 cups baby greens or mesclun mix, washed and spun dry
2 carbohydrate	2 cups fresh strawberries, hulled and thinly sliced
12 fat	36 pecan halves, lightly toasted and coarsely crumbled
2 carbohydrate, 4 fat	½ cup Annie’s Naturals Raspberry Vinaigrette Dressing

Instructions

1. In the order listed, layer the stew ingredients (except the parsley) in a 3½- to 4-quart slow cooker. Cover and cook on LOW for 6 to 8 hours or HIGH for 3 to 4 hours. Discard the bay leaf before serving.
2. Just before serving, layer the greens, strawberries, and pecans on 4 large salad plates or in bowls. Top with the dressing.
3. Ladle the stew into wide, shallow soup bowls. Garnish with the parsley and serve.

Variations

Replace beef with lean, trimmed pork.

Vegetarian Kidney Bean and Walnut Chili with Salad Greens and Corn

Rachel Albert-Matesz

Prep:	25 minutes	Yield:	4 (4-block) servings
Cooking:	5 to 6 hours

Start this stew in a slow cooker just before you run errands, so it’s ready for supper when you arrive home, or simmer it on top of the stove while you toss a salad in the evening.

Block Size	Ingredients
Chili
2 carbohydrate	3 cups onions, cut in half-moons
8 carbohydrate	2 cups no-salt-added, cooked, drained canned kidney beans
6 fat	18 walnut halves, coarsely chopped
	3 garlic cloves, minced
	1 bay leaf
	1½ tablespoons chili powder
	1 teaspoon ground cumin
	¼ teaspoon ground chipotle (smoked dried jalapeño) or hot sauce
2 carbohydrate	2 cups chopped, canned no-salt-added tomatoes with juices or one 14½-ounce can Eden diced whole tomatoes
12 protein	12 soy hot dogs, thinly sliced
	1 to 2 tablespoons tamari soy sauce or dark miso
Salad
1 carbohydrate	10 cups spring salad mix or baby greens mix
10 fat	2/3 cup mashed avocado or guacamole
4 protein	4 ounces low-fat cheddar or jack cheese, shredded (1 cup)
Corn
3 carbohydrate	1 ear sweet corn, cut into 4 pieces
	1/3 cup filtered water

Instructions

1. Layer the onions, beans, walnuts, garlic, bay leaf, chili powder, cumin, chipotle, and tomatoes in a 3½- to 4-quart slow cooker. Cover and cook on LOW for 5 to 6 hours. Add the soy hot dog slices 1 hour before serving. Just before serving, dissolve the tamari or miso into ½ cup of chili, add it back to the cooker, and stir.
2. Divide the salad greens among 4 large dinner plates. Top with the avocado or guacamole and cheese.
3. Place the sweet corn and water in a small saucepan. Cover and bring to boil over medium-high heat. Lower the heat to medium and steam for 5 to 8 minutes, or until tender. Transfer to serving plates. Divide the chili among 4 soup bowls and serve with the salads.

Variations

Replace kidney beans with cooked lentils.