CHAPTER 12 SLOW COOKER FAVORITES

WHY THIS RECIPE WORKS Turkey thighs deliver a full-flavored soup without a lot of extra steps. To complement the meaty turkey, we microwaved leeks and colorful chard stems to bring out their sweetness, which added valuable depth to the broth. Nutritious chopped chard leaves were added during the last 20 minutes of cooking for an earthy contrast. Orzo was the perfect addition to the soup, adding substance. For the turkey, you can substitute an equal amount of bone-in chicken thighs; reduce the cooking time to 4 to 5 hours.

1½ pounds leeks, white and light green parts only, halved lengthwise, sliced ¼ inch thick, and washed thoroughly

8 ounces Swiss chard, stems chopped and leaves cut into 1-inch pieces

4 teaspoons extra-virgin olive oil

1 teaspoon no-salt-added tomato paste

1 teaspoon minced fresh thyme or ¼ teaspoon dried

Salt and pepper

8 cups unsalted chicken broth

2 carrots, peeled and cut into ½-inch pieces

2 bay leaves

2 pounds bone-in turkey thighs, skin removed, trimmed of all visible fat

¼ cup 100 percent whole-wheat orzo

1. Microwave leeks, chard stems, 1 tablespoon oil, tomato paste, thyme, and ½ teaspoon salt in bowl, stirring occasionally, until vegetables are softened, about 5 minutes; transfer to slow cooker. Stir in broth, carrots, and bay leaves. Nestle turkey thighs into slow cooker. Cover and cook until turkey is tender, 6 to 7 hours on low.

2. Meanwhile, bring 2 quarts water to boil in large saucepan. Add orzo and ½ teaspoon salt and cook, stirring often, until al dente. Drain orzo, rinse with cold water, then toss with remaining 1 teaspoon oil in bowl; set aside.

3. Transfer turkey to cutting board, let cool slightly, then shred into bite-size pieces using 2 forks; discard bones. Discard bay leaves.

4. Stir chard leaves into soup, cover, and cook on high until tender, 20 to 30 minutes. Stir in orzo and turkey and let sit until heated through, about 5 minutes. Season with pepper to taste. Serve.

PER 2-CUP SERVING

Cal 210 • Total Fat 6g • Sat Fat 1g • Chol 60mg

Sodium 600mg • Total Carbs 17g • Fiber 4g • Total Sugar 5g

Added Sugar 0g • Protein 24g • Total Carbohydrate Choices 1

To shred chicken, turkey, beef, or pork into bite-size pieces, hold a fork in each hand, with the tines facing down. Insert the tines into the cooked meat and gently pull the forks away from each other, breaking the meat apart.

PREPARING LEEKS

1. Trim and discard root and dark green leaves.

2. Cut trimmed leek in half lengthwise, then slice into pieces according to recipe.

3. Rinse cut leeks thoroughly using salad spinner or bowl of water to remove dirt and sand.

Beef and Garden Vegetable Soup

SERVES 6

COOKING TIME 9 to 10 hours on Low or 6 to 7 hours on High

WHY THIS RECIPE WORKS It’s rare that you find a vegetable-packed soup that also features tender, juicy chunks of beef, but this slow-cooker version does just that. Because the meat simmers for hours in the slow cooker, it infuses the fragrant broth with beefy flavor. To build flavor, we doctored chicken broth with dried porcini mushrooms, tomato paste, and soy sauce for depth and sweetness. While most beef soups go heavy on the meat and light on the vegetables, we increased the amount of vegetables to add substance and fiber to the soup. One final touch perfected our beef and vegetable soup recipe: Steaming green beans in the microwave with a little bit of water and adding them at the end of cooking ensured that they were not overcooked and stayed crisp and green.

2 onions, chopped fine

3 tablespoons no-salt-added tomato paste

4 garlic cloves, minced

1 tablespoon minced fresh thyme or 1 teaspoon dried

¼ ounce dried porcini mushrooms, rinsed and minced

1 tablespoon canola oil

Salt and pepper

6 cups unsalted chicken broth

4 carrots, peeled and cut into ½-inch pieces

1 (14.5-ounce) can no-salt-added diced tomatoes

2 teaspoons low-sodium soy sauce

2 pounds beef blade steaks, ¾ to 1 inch thick, trimmed of all visible fat and gristle

8 ounces green beans, trimmed and cut on bias into 1-inch lengths

¼ cup chopped fresh basil

1. Microwave onions, tomato paste, garlic, thyme, porcini, oil, and ½ teaspoon salt in bowl, stirring occasionally, until onions are softened, about 5 minutes; transfer to slow cooker. Stir in broth, carrots, tomatoes and their juice, and soy sauce. Nestle steaks into slow cooker. Cover and cook until beef is tender, 9 to 10 hours on low or 6 to 7 hours on high.

2. Transfer steaks to cutting board, let cool slightly, then shred into bite-size pieces using 2 forks; discard gristle.

3. Microwave green beans with 1 tablespoon water in covered bowl, stirring occasionally, until crisp-tender, 4 to 6 minutes. Drain green beans, then stir into soup along with beef; let sit until heated through, about 5 minutes. Stir in basil and season with pepper to taste. Serve.

PER 2-CUP SERVING

Cal 330 • Total Fat 12g • Sat Fat 4.5g • Chol 105mg

Sodium 560mg • Total Carbs 19g • Fiber 6g • Total Sugar 10g

Added Sugar 0g • Protein 38g • Total Carbohydrate Choices 1

To trim blade steaks, halve each steak lengthwise, leaving the gristle on one half. Then simply cut the gristle away.

Italian Meatball and Escarole Soup

SERVES 6

COOKING TIME 4 to 6 hours on Low or 3 to 5 hours on High

WHY THIS RECIPE WORKS Hearty beans, delicate meatballs, and wilted greens make for a classic and healthy Italian soup, but timing the dish in a slow cooker took extra care. While most bean-based soups start with cooking dried beans for hours before adding the meatballs, this just would not work in the slow cooker. So rather than settle for a soup with tough meatballs or undercooked beans, we reached for canned beans and broth. To create our rich Italian-style broth we added some classic ingredients: onion, garlic, and red pepper flakes. For the meatballs we decided to use flavorful ground turkey. To protect the lean meat from drying out, we mixed it with a panade (a combination of bread and milk) as well as some Parmesan cheese and an egg yolk for flavor and richness. Searing the meatballs in a skillet before adding them to the slow cooker allowed them to keep their shape and added a browned, meaty flavor to the broth. Since we had the skillet out, we took the opportunity to brown our aromatics to further enhance their flavor. Escarole, which is rich in fiber, vitamins, and minerals, ramped up the nutritional profile of this hearty soup. We sliced a whole head and stirred it in toward the end. Be sure to use ground turkey, not ground turkey breast (also labeled 99 percent fat-free), in this recipe.

2 slices 100 percent whole-wheat sandwich bread, torn into quarters

¼ cup 1 percent low-fat milk

1 ounce Parmesan cheese, grated (½ cup)

3 tablespoons minced fresh parsley

1 large egg yolk

1½ teaspoons minced fresh oregano or ½ teaspoon dried

4 garlic cloves, minced

Salt and pepper

1 pound ground turkey

2 teaspoons canola oil

1 onion, chopped fine

¼ teaspoon red pepper flakes

6 cups unsalted chicken broth

1 (15-ounce) can no-salt-added cannellini beans, rinsed

1 head escarole (1 pound), trimmed and sliced 1 inch thick

1 tablespoon lemon juice

1. Mash bread, milk, Parmesan, parsley, egg yolk, oregano, half of garlic, and ½ teaspoon pepper into paste in large bowl using fork. Add ground turkey and hand-knead until well combined. Pinch off and roll turkey mixture into tablespoon-size meatballs (about 24 meatballs).

2. Heat 1 teaspoon oil in 12-inch nonstick skillet over medium heat until shimmering. Brown half of meatballs on all sides, about 5 minutes; transfer to slow cooker. Repeat with remaining 1 teaspoon oil and remaining meatballs; transfer to slow cooker.

3. Add onion and ½ teaspoon salt to fat left in skillet and cook over medium heat until onion is softened, about 5 minutes. Stir in pepper flakes and remaining garlic and cook until fragrant, about 30 seconds; transfer to slow cooker. Gently stir in broth and beans, cover, and cook until meatballs are tender, 4 to 6 hours on low or 3 to 5 hours on high.

4. Stir escarole into soup, 1 handful at a time, cover, and cook on high until tender, 15 to 20 minutes. Stir in lemon juice and season with pepper to taste. Serve.

PER 2-CUP SERVING

Cal 250 • Total Fat 6g • Sat Fat 2.5g • Chol 65mg

Sodium 540mg • Total Carbs 14g • Fiber 7g • Total Sugar 5g

Added Sugar 0g • Protein 30g • Total Carbohydrate Choices 1

Spring Vegetable and Barley Soup

SERVES 6

COOKING TIME 4 to 6 hours on Low or 3 to 5 hours on High

WHY THIS RECIPE WORKS For a light spring soup, we paired asparagus and summer squash with hearty pearl barley. To build flavor in such a simple soup, we found we needed to get out our skillet and sauté a hefty amount of shallots until softened and just starting to brown, then add garlic and red pepper flakes before transferring them to the slow cooker along with broth, barley, and lemon zest. The barley itself added a filling texture and a nutty taste, and as it simmered with the rest of the ingredients, it acquired the flavor of the aromatic broth. A sprinkling of Parmesan before serving added welcome richness to this light, fragrant soup. Do not substitute hulled, hull-less, quick-cooking, or presteamed barley for the pearled barley in this recipe.

1 tablespoon extra-virgin olive oil

4 shallots, minced

4 garlic cloves, minced

¼ teaspoon red pepper flakes

8 cups unsalted chicken broth

¾ cup pearled barley

2 (2-inch) strips lemon zest

Salt and pepper

8 ounces thin asparagus, trimmed and cut on bias into 1-inch lengths

1 yellow summer squash, quartered lengthwise and sliced ½ inch thick

2 ounces (2 cups) baby arugula

¼ cup grated Parmesan cheese

1. Heat oil in 12-inch skillet over medium heat until shimmering. Add shallots and cook until softened and lightly browned, about 5 minutes. Stir in garlic and pepper flakes and cook until fragrant, about 30 seconds. Stir in 1 cup broth, scraping up any browned bits; transfer to slow cooker. Stir in remaining 7 cups broth, barley, lemon zest, and ½ teaspoon salt. Cover and cook until barley is tender, 4 to 6 hours on low or 3 to 5 hours on high.

2. Stir asparagus and squash into soup, cover, and cook on high until tender, 20 to 30 minutes. Stir in arugula and let sit until slightly wilted, about 3 minutes. Season with pepper to taste. Sprinkle individual portions with Parmesan before serving.

PER 2-CUP SERVING

Cal 190 • Total Fat 4.5g • Sat Fat 1g • Chol 5mg

Sodium 460mg • Total Carbs 28g • Fiber 7g • Total Sugar 5g

Added Sugar 0g • Protein 12g • Total Carbohydrate Choices 2

Catalan Beef Stew

SERVES 6

COOKING TIME 9 to 10 hours on Low or 6 to 7 hours on High

WHY THIS RECIPE WORKS This super-flavorful Spanish-style stew features tender chunks of beef, mushrooms, and tomatoes. Chopped almonds and parsley contribute more flavor while adding crunch and a nutritional boost. To streamline the preparation, we browned only half the beef, which gave us the same flavor without a lot of work. We then bolstered the base of the stew with hearty tomato paste, garlic, and spices to achieve maximum impact, using flour as the thickener. Deglazing the pan with beef broth and wine preserved all of our precious flavors.

2 pounds boneless beef chuck-eye roast, trimmed of all visible fat, and cut into 1½-inch pieces

Salt and pepper

4 teaspoons canola oil

1 pound cremini mushrooms, trimmed and quartered

2 onions, chopped fine

3 tablespoons all-purpose flour

¼ cup no-salt-added tomato paste

3 garlic cloves, minced

1 teaspoon smoked paprika

¾ teaspoon ground cinnamon

2 cups low-sodium beef broth

½ cup dry white wine

2 (14.5-ounce) cans no-salt-added diced tomatoes, drained

¼ cup slivered almonds, toasted and chopped fine

2 tablespoons minced fresh parsley

1 tablespoon sherry vinegar

1. Pat beef dry with paper towels and sprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Heat 1 teaspoon oil in 12-inch skillet over medium-high heat until just smoking. Brown half of beef on all sides, about 8 minutes; transfer to slow cooker along with remaining uncooked beef.

2. Add mushrooms, onions, and remaining 1 tablespoon oil to fat left in skillet and cook over medium heat until softened and lightly browned, about 10 minutes. Stir in flour, tomato paste, garlic, paprika, and cinnamon and cook until fragrant, about 1 minute. Slowly whisk in broth and wine, scraping up any browned bits and smoothing out any lumps; transfer to slow cooker.

3. Stir tomatoes into slow cooker, cover, and cook until beef is tender, 9 to 10 hours on low or 6 to 7 hours on high. Stir in almonds, parsley, and vinegar. Season with pepper to taste. Serve.

PER 1⅔-CUP SERVING

Cal 350 • Total Fat 13g • Sat Fat 3.5g • Chol 100mg

Sodium 460mg • Total Carbs 16g • Fiber 3g • Total Sugar 6g

Added Sugar 0g • Protein 38g • Total Carbohydrate Choices 1

NOTES FROM THE TEST KITCHEN

Testing Slow Cookers

Previous experience testing slow cookers taught us that glass lids were a must; so were oval-shaped crocks, as these can accommodate large roasts and offer more versatility than round crocks. The KitchenAid 6-Quart Slow Cooker with Solid Glass Lid ($99.99) met all our criteria. We also liked its well-designed control panel with a countdown timer that was simple and unambiguous to set and allowed us to monitor progress.

Sicilian Fish Stew

SERVES 6

COOKING TIME 4 to 6 hours on Low or 3 to 5 hours on High

WHY THIS RECIPE WORKS In Sicily, fish is combined with tomatoes and local ingredients to create a simple stew that relies on the intermingling of salty, sweet, and sour flavors. For our slow cooker riff on this stew we created a balanced tomatoey broth base from a basic trio of ingredients: onions, celery, and garlic, which we bloomed in the microwave along with tomato paste and thyme. Some clam juice gave us the brininess of the sea, and a little white wine gave us much needed acidity. Golden raisins and capers imparted nice punches of sweet and salty flavor. Cooking the swordfish for only the last half-hour ensured tender, flaky fish that remained moist. And since many fish stews feature a nutty herb topping for a hit of texture and flavor, we went with a slight twist on gremolata, a classic Italian herb condiment, swapping in mint and orange for the usual lemon and parsley to give us nuanced freshness. Halibut is a good substitute for the swordfish.

2 onions, chopped fine

1 celery rib, chopped fine

2 tablespoons extra-virgin olive oil

2 tablespoons no-salt-added tomato paste

4 garlic cloves, minced

1 teaspoon minced fresh thyme or ¼ teaspoon dried

Salt and pepper

Pinch red pepper flakes

2 (8-ounce) bottles clam juice

1 (14.5-ounce) can no-salt-added diced tomatoes, drained

¼ cup dry white wine

2 tablespoons golden raisins

2 tablespoons capers, rinsed

1½ pounds skinless swordfish steaks, 1 to 1½ inches thick, cut into 1-inch pieces

¼ cup pine nuts, toasted and chopped

¼ cup minced fresh mint

1 teaspoon grated orange zest

1. Microwave onions, celery, oil, tomato paste, three-quarters of garlic, thyme, ½ teaspoon salt, ¼ teaspoon pepper, and pepper flakes in bowl, stirring occasionally, until vegetables are softened, about 5 minutes; transfer to slow cooker. Stir in clam juice, tomatoes, wine, raisins, and capers, cover, and cook until flavors meld, 4 to 6 hours on low or 3 to 5 hours on high.

2. Stir swordfish into stew, cover, and cook on high until swordfish flakes apart when gently prodded with paring knife, about 30 minutes.

3. Combine pine nuts, mint, orange zest, and remaining garlic in bowl. Season stew with pepper to taste. Serve, topping individual portions with pine nut mixture.

PER 1-CUP SERVING

Cal 300 • Total Fat 16g • Sat Fat 3g • Chol 75mg

Sodium 500mg • Total Carbs 12g • Fiber 2g • Total Sugar 6g

Added Sugar 0g • Protein 25g • Total Carbohydrate Choices 1

1. Using sharp knife, trim skin and dark lines from flesh.

2. Cut trimmed flesh into 1-inch pieces.

Turkey Chili

SERVES 8

COOKING TIME 4 to 5 hours on Low

WHY THIS RECIPE WORKS Turkey chili is a great alternative to classic beef chili, providing a leaner but no less flavorful meal for the dinner table. To keep the turkey moist and tender while slow cooking, we treat it with salt and baking soda. Both ingredients help the meat hold on to moisture, so it doesn’t shed liquid during cooking. We also found the addition of broth and a little low-sodium soy sauce helped reinforce the meatiness of the leaner meat. Be sure to use ground turkey, not ground turkey breast (also labeled 99 percent fat-free), in this recipe.

2 pounds ground turkey

2 tablespoons water

Salt and pepper

½ teaspoon baking soda

¼ cup canola oil

3 onions, chopped fine

1 red bell pepper, stemmed, seeded, and chopped

¼ cup no-salt-added tomato paste

3 tablespoons chili powder

6 garlic cloves, minced

1 tablespoon ground cumin

¾ teaspoon dried oregano

1¼ cups unsalted chicken broth, plus extra as needed

2 tablespoons low-sodium soy sauce

2 (15-ounce) cans no-salt-added kidney beans, rinsed

1 (28-ounce) can no-salt-added diced tomatoes, drained

1 (15-ounce) can no-salt-added tomato sauce

2 teaspoons minced canned chipotle chile in adobo sauce

¼ cup chopped fresh cilantro

Lime wedges

1. Toss turkey with water, ¼ teaspoon salt, and baking soda in bowl until thoroughly combined. Set aside for 20 minutes.

2. Heat oil in 12-inch skillet over medium heat until shimmering. Add onions and bell pepper and cook until softened and lightly browned, 8 to 10 minutes. Stir in tomato paste, chili powder, garlic, cumin, and oregano and cook until fragrant, about 1 minute.

3. Add half of turkey mixture and cook, breaking up turkey with wooden spoon, until no longer pink, about 5 minutes. Repeat with remaining turkey mixture. Stir in broth and soy sauce, scraping up any browned bits; transfer to slow cooker.

4. Stir beans, tomatoes, tomato sauce, and chipotle into slow cooker. Cover and cook until turkey is tender, 4 to 5 hours on low. Break up any remaining large pieces of turkey with spoon. Adjust consistency with extra hot broth as needed. Season with pepper to taste. Sprinkle individual portions with cilantro and serve with lime wedges.

PER 1½-CUP SERVING

Cal 320 • Total Fat 9g • Sat Fat 2.5g • Chol 45mg

Sodium 500mg • Total Carbs 25g • Fiber 10g • Total Sugar 8g

Added Sugar 0g • Protein 36g • Total Carbohydrate Choices 2

NOTES FROM THE TEST KITCHEN

Chipotle Chiles in Adobo

Chipotle chiles are jalapeños that have been ripened until red, then smoked and dried. They are sold as is, ground to a powder, or packed in adobo, a tomato-based sauce (which we prefer). Once opened, canned chipotles in adobo will keep for two weeks in the refrigerator, or can be frozen for up to two months. To freeze, puree the chiles and quick-freeze teaspoonfuls on a plastic wrap–covered plate. Once hard, transfer the frozen pieces to a zipper-lock freezer bag.

Latin-Style Chicken with Tomatoes and Olives

SERVES 4

COOKING TIME 2 to 3 hours on Low

WHY THIS RECIPE WORKS This classic Latin-style chicken features tender chicken breasts braised in a chunky tomato sauce; gently simmering the chicken in the sauce helps it to remain moist while enriching the flavors of both. Our testing revealed that canned diced tomatoes with their juice had the fresh tomato taste we wanted but created too much liquid during cooking. Draining the diced tomatoes, plus adding tomato paste, created the thickened sauce we were after. Finishing the sauce with green olives gave our dish a briny contrast, and a sprinkling of fresh cilantro and lime juice tied it all together. Check the chicken’s temperature after 2 hours of cooking and continue to monitor until it registers 160 degrees. You will need an oval slow cooker for this recipe.

1 onion, halved and sliced thin

4 garlic cloves, sliced thin

2 tablespoons extra-virgin olive oil

1 tablespoon no-salt-added tomato paste

2 teaspoons minced fresh oregano or ½ teaspoon dried

¼ teaspoon ground cumin

1 (14.5-ounce) can no-salt-added diced tomatoes, drained

2 (12-ounce) bone-in split chicken breasts, skin removed, trimmed of all visible fat, and halved crosswise

Salt and pepper

⅓ cup pitted large brine-cured green olives, chopped coarse

2 tablespoons chopped fresh cilantro

1 tablespoon lime juice

1. Microwave onion, garlic, oil, tomato paste, oregano, and cumin in bowl, stirring occasionally, until onion is softened, about 5 minutes; transfer to oval slow cooker. Stir in tomatoes. Sprinkle chicken with ¼ teaspoon salt and ⅛ teaspoon pepper and nestle into slow cooker. Cover and cook until chicken registers 160 degrees, 2 to 3 hours on low.

2. Transfer chicken to serving platter. Stir olives, cilantro, lime juice, and ¼ teaspoon salt into sauce and season with pepper to taste. Spoon sauce over chicken and serve.

PER SERVING

Cal 270 • Total Fat 11g • Sat Fat 2g • Chol 100mg

Sodium 410mg • Total Carbs 9g • Fiber 2g • Total Sugar 5g

Added Sugar 0g • Protein 32g • Total Carbohydrate Choices 1

Chicken with Warm Potato and Radish Salad

SERVES 4

COOKING TIME 2 to 3 hours on Low

WHY THIS RECIPE WORKS For a fresh take on the classic chicken and potato dinner, we wanted to pair tender bone-in chicken with a warm, vinaigrette-based potato salad. We had to make sure that the potatoes and chicken cooked through in the same amount of time, as the lean meat can quickly overcook and turn dry. We seasoned the breasts simply with a mix of fresh thyme, salt, and pepper. To get the potatoes to cook at the same rate, we quartered small potatoes and gave them a head start in the microwave before adding them to the slow cooker along with the chicken. While the chicken rested, we turned the tender potatoes into a delicious side dish by tossing them with a simple zesty dressing flavored with minced shallot, Dijon mustard, and parsley. Fresh radishes added great color and crunch as well as a nutritional boost. Look for potatoes measuring 1 to 2 inches in diameter; do not substitute full-size Yukon Gold potatoes as they will not cook through properly. You will need an oval slow cooker for this recipe. Check the chicken’s temperature after 2 hours of cooking and continue to monitor until it registers 160 degrees.

1¾ pounds small Yukon Gold potatoes, unpeeled, quartered

2 (12-ounce) bone-in split chicken breasts, skin removed, trimmed of all visible fat, and halved crosswise

1 tablespoon minced fresh thyme or 1 teaspoon dried

Salt and pepper

3 tablespoons extra-virgin olive oil

3 tablespoons minced fresh parsley

1 shallot, minced

1 tablespoon Dijon mustard

2 teaspoons grated lemon zest plus 2 tablespoons juice

5 radishes, trimmed and sliced thin

1. Microwave potatoes and ¼ cup water in covered bowl, stirring occasionally, until almost tender, about 15 minutes; transfer to oval slow cooker. Sprinkle chicken with thyme, ¼ teaspoon salt, and ⅛ teaspoon pepper and nestle into slow cooker. Cover and cook until chicken registers 160 degrees, 2 to 3 hours on low.

2. Transfer chicken to serving platter. Whisk oil, parsley, shallot, 2 tablespoons water, mustard, lemon zest and juice, and ⅛ teaspoon salt together in large bowl. Measure out and reserve ¼ cup dressing. Drain potatoes and transfer to bowl with remaining dressing. Add radishes and toss to combine. Season with pepper to taste. Serve chicken with potato salad and reserved dressing.

PER SERVING

Cal 440 • Total Fat 14g • Sat Fat 2.5g • Chol 100mg

Sodium 320mg • Total Carbs 38g • Fiber 3g • Total Sugar 1g

Added Sugar 0g • Protein 36g • Total Carbohydrate Choices 2.5

Herbed Chicken with Warm Bulgur Salad and Yogurt Sauce

SERVES 4

COOKING TIME 2 to 3 hours on Low

WHY THIS RECIPE WORKS Fiber- and protein-rich bulgur is a great pairing for tender herbed chicken, and we found that the two cooked perfectly together in the slow cooker. We used an aromatic mixture of garlic, oregano, and lemon zest as a rub on the chicken, and saved a portion to mix in with the bulgur as well. We drained the bulgur at the end of cooking to remove excess liquid and seasoned it with olive oil, lemon juice, parsley, tomatoes, and carrots to turn the hearty grain into a vibrant salad. Then we topped the chicken and bulgur with a simple yogurt sauce and a sprinkling of pistachio nuts. When shopping, don’t confuse bulgur with cracked wheat, which has a much longer cooking time and will not work in this recipe. You will need an oval slow cooker for this recipe. Check the chicken’s temperature after 2 hours of cooking and continue to monitor until it registers 160 degrees.

1 cup medium-grind bulgur, rinsed

1 cup unsalted chicken broth

Salt and pepper

¼ cup extra-virgin olive oil

4 teaspoons minced fresh oregano

1¼ teaspoons grated lemon zest plus 2 tablespoons juice

1 garlic clove, minced

Salt and pepper

⅛ teaspoon ground cardamom

2 (12-ounce) bone-in split chicken breasts, skin removed, trimmed of all visible fat, and halved crosswise

½ cup 2 percent Greek yogurt

½ cup minced fresh parsley

3 tablespoons water

8 ounces cherry tomatoes, quartered

1 carrot, peeled and shredded

¼ cup chopped toasted pistachios

1. Lightly coat oval slow cooker with vegetable oil spray. Combine bulgur, broth, and ⅛ teaspoon salt in prepared slow cooker. Microwave 1 tablespoon oil, 1 tablespoon oregano, 1 teaspoon lemon zest, garlic, ¼ teaspoon salt, ¼ teaspoon pepper, and cardamom in bowl until fragrant, about 30 seconds; let cool slightly. Rub chicken with oregano mixture, then arrange, skinned side up, in even layer in prepared slow cooker. Cover and cook until chicken registers 160 degrees, 2 to 3 hours on low.

2. Whisk yogurt, 1 tablespoon parsley, water, remaining 1 teaspoon oregano, remaining ¼ teaspoon lemon zest, and ⅛ teaspoon salt together in bowl. Season sauce with pepper to taste.

3. Transfer chicken to serving platter, brushing any bulgur that sticks to breasts back into slow cooker. Drain bulgur mixture, if necessary, and return to now-empty slow cooker. Add remaining 3 tablespoons oil, remaining 7 tablespoons parsley, lemon juice, tomatoes, carrot, and ⅛ teaspoon salt and fluff with fork to combine. Season with pepper to taste. Sprinkle bulgur salad with pistachios. Serve chicken with salad and yogurt sauce.

PER SERVING

Cal 500 • Total Fat 23g • Sat Fat 4g • Chol 100mg

Sodium 440mg • Total Carbs 36g • Fiber 7g • Total Sugar 5g

Added Sugar 0g • Protein 41g • Total Carbohydrate Choices 2.5

Chicken Thighs with Black-Eyed Pea Ragout

SERVES 6

COOKING TIME 4 to 5 hours on Low

WHY THIS RECIPE WORKS Juicy chicken, tender black-eyed peas, and earthy kale are a great combination for a healthy and comforting supper. We found that dry mustard and hot sauce were the keys to getting the right balance between heat and spice in this recipe. Dry mustard added to the slow cooker at the beginning of cooking infused the chicken with a subtle flavor, while finishing the peas with hot sauce punched up the heat and acidity of the dish. Pureeing a portion of the peas also helped to thicken the juices released from the chicken during cooking. You will need an oval slow cooker for this recipe.

1 pound kale, stemmed and chopped coarse

1 onion, chopped fine

4 garlic cloves, minced

1 tablespoon extra-virgin olive oil

1 teaspoon dry mustard

2 teaspoons minced fresh thyme or ½ teaspoon dried

2 (15-ounce) cans no-salt-added black-eyed peas, rinsed

½ cup unsalted chicken broth

Salt and pepper

6 (5-ounce) bone-in chicken thighs, skin removed, trimmed of all visible fat

2 teaspoons hot sauce, plus extra for serving

Lemon wedges

1. Lightly coat oval slow cooker with vegetable oil spray. Microwave kale, onion, garlic, oil, mustard, and thyme in covered bowl, stirring occasionally, until vegetables are softened, 5 to 7 minutes; transfer to prepared slow cooker.

2. Process one-third of peas, broth, and ¼ teaspoon salt in food processor until smooth, about 30 seconds; transfer to slow cooker. Stir in remaining peas. Sprinkle chicken with ¼ teaspoon salt and ¼ teaspoon pepper and nestle into slow cooker. Cover and cook until chicken is tender, 4 to 5 hours on low.

3. Transfer chicken to serving platter. Stir hot sauce into ragout and season with pepper to taste. Serve chicken with ragout and lemon wedges, passing extra hot sauce separately.

PER SERVING

Cal 240 • Total Fat 8g • Sat Fat 1.5g • Chol 80mg

Sodium 380mg • Total Carbs 20g • Fiber 6g • Total Sugar 4g

Added Sugar 0g • Protein 24g • Total Carbohydrate Choices 1.5

Shredded Beef Tacos with Cabbage-Carrot Slaw

SERVES 6

COOKING TIME 7 to 8 hours on Low or 4 to 5 hours on High

WHY THIS RECIPE WORKS Spiced shredded beef tacos topped with a healthy, vibrant slaw are both filling and nutritious. To make our red sauce we built a flavorful mixture of dried ancho chiles, chipotle chiles, tomato paste, and a hint of cinnamon. The different types of chiles created layers of heat without turning the sauce overly spicy. We bloomed the aromatics, including the dried chiles, with oil in the microwave to bring out their full flavor and added them to the slow cooker with a little water to distribute the spices evenly. Once the beef was pull-apart tender, we simply pureed the braising liquid into a rich, smooth sauce and tossed it with the shredded beef.

½ onion, chopped fine

1 ounce (2 to 3) dried ancho chiles, stemmed, seeded, and torn into 1-inch pieces (½ cup)

3 garlic cloves, minced

1 tablespoon no-salt-added tomato paste

1 tablespoon canola oil

1 teaspoon minced canned chipotle chile in adobo sauce

½ teaspoon ground cinnamon

¾ cup water, plus extra as needed

Salt

2 pounds boneless beef chuck-eye roast, trimmed of all visible fat and cut into 1½-inch pieces

½ head napa cabbage, cored and sliced thin (6 cups)

1 carrot, peeled and shredded

1 jalapeño chile, stemmed, seeded, and sliced thin

¼ cup lime juice (2 limes), plus lime wedges for serving

¼ cup chopped fresh cilantro

12 (6-inch) corn tortillas, warmed

1 ounce queso fresco, crumbled (¼ cup)

1. Microwave onion, anchos, garlic, tomato paste, oil, chipotle, and cinnamon in bowl, stirring occasionally, until onion is softened, about 5 minutes; transfer to slow cooker. Stir in water and ½ teaspoon salt. Stir beef into slow cooker. Cover and cook until beef is tender, 7 to 8 hours on low or 4 to 5 hours on high.

2. Combine cabbage, carrot, jalapeño, lime juice, cilantro, and ¼ teaspoon salt in large bowl. Cover slaw and refrigerate until ready to serve.

3. Using slotted spoon, transfer beef to another large bowl. Using 2 forks, shred beef into bite-size pieces; cover to keep warm.

4. Process cooking liquid in blender until smooth, about 1 minute. Adjust sauce consistency with hot water as needed. Toss beef with 1 cup sauce. Toss slaw to recombine. Divide beef evenly among tortillas and top with slaw and queso fresco. Serve, passing lime wedges and remaining sauce separately.

PER SERVING

Cal 420 • Total Fat 14g • Sat Fat 3.5g • Chol 100mg

Sodium 500mg • Total Carbs 36g • Fiber 7g • Total Sugar 6g

Added Sugar 0g • Protein 39g • Total Carbohydrate Choices 2.5

Warm tortilla directly on cooking grate over medium gas flame until slightly charred around edges, about 30 seconds per side. Or warm, one at a time, in dry skillet over medium-high heat until softened and speckled brown, 20 to 30 seconds per side.

NOTES FROM THE TEST KITCHEN

Warming Tortillas

Warming tortillas to soften them is crucial. If your tortillas are dry, pat each with a little water before warming them. Wrap warmed tortillas in aluminum foil or a clean dish towel to keep them warm and soft.

On the Stovetop

When warming tortillas on the stovetop, work with one tortilla at a time. For a gas stove, place the tortilla over a medium flame until slightly charred, about 30 seconds per side. For an electric stove, toast the tortilla in a skillet over medium-high heat until it is softened and speckled with brown spots, 20 to 30 seconds per side. Transfer the toasted tortillas to a plate and cover with a dish towel to keep them warm.

In the Oven

Wrap up to six tortillas in aluminum foil and place them in a 350-degree oven for about 5 minutes. To keep the tortillas warm, simply leave them wrapped in foil until ready to use.

Spiced Pork Tenderloin with Carrots and Radishes

SERVES 4

COOKING TIME 1 to 2 hours on Low

WHY THIS RECIPE WORKS We wanted to make tender spice-rubbed pork tenderloin with a healthy and easy side dish—all in the slow cooker. Carrots and radishes were an appealingly fresh combination that paired well with the simple spice combination that we used for the pork. First, we jump-started the carrots in the microwave so they would cook through by the time our tenderloin was done. Next, we seasoned the pork with fragrant cumin and paprika. Because it is cooked gently and not browned, the tenderloin will be rosy throughout. Check the tenderloin’s temperature after 1 hour of cooking and continue to monitor until it registers 145 degrees. You will need an oval slow cooker for this recipe.

1½ pounds carrots, peeled and sliced ¼ inch thick on bias

10 radishes, trimmed and sliced ¼ inch thick

¼ cup unsalted chicken broth

3 tablespoons extra-virgin olive oil

1 teaspoon ground cumin

1 teaspoon paprika

1 (1-pound) pork tenderloin, trimmed of all visible fat

Salt and pepper

2 tablespoons lime juice

2 tablespoons minced fresh cilantro

1 teaspoon minced canned chipotle chile in adobo sauce

1. Microwave carrots and ¼ cup water in covered bowl, stirring occasionally, until crisp-tender, about 8 minutes. Drain carrots and transfer to oval slow cooker. Stir in radishes and broth.

2. Microwave 1 teaspoon oil, cumin, and paprika in bowl until fragrant, about 30 seconds; let cool slightly. Rub tenderloin with spice mixture and sprinkle with ¼ teaspoon salt and ⅛ teaspoon pepper. Nestle tenderloin into slow cooker, cover, and cook until pork registers 145 degrees, 1 to 2 hours on low.

3. Transfer tenderloin to carving board, tent with aluminum foil, and let rest for 5 minutes.

4. Whisk remaining 8 teaspoons oil, lime juice, cilantro, and chipotle together in bowl, then season dressing with pepper to taste. Drain vegetables from cooker and transfer to large bowl. Stir in 2 tablespoons of dressing and season with pepper to taste. Slice tenderloin ½ inch thick and serve with vegetables and remaining dressing.

PER SERVING

Cal 300 • Total Fat 14g • Sat Fat 2.5g • Chol 75mg

Sodium 350mg • Total Carbs 20g • Fiber 6g • Total Sugar 9g

Added Sugar 0g • Protein 26g • Total Carbohydrate Choices 1

Pork Loin with Fennel, Oranges, and Olives

SERVES 8

COOKING TIME 1 to 2 hours on Low

WHY THIS RECIPE WORKS Fennel, oranges, and olives are a classic Italian combination that we wanted to serve with a tender pork loin roast. After quickly searing the roast to give it a deep color and more satisfying flavor, we sautéed the fennel in white wine until softened. We uncovered the skillet and caramelized the fennel before transferring it to the slow cooker, then nestled the seared roast on top. While the roast rested, we stirred orange segments and chopped kalamata olives into the fennel. The bright citrus of the oranges and the brininess of the olives combined with the anise flavor of the fennel to create the perfect medley of Mediterranean flavors. Check the temperature of the pork loin after 1 hour of cooking and continue to monitor until it registers 140 degrees. We found that leaving a ⅛-inch-thick layer of fat on top of the roast is ideal; if your roast has a thicker fat cap, trim it to be about ⅛ inch thick. You will need an oval slow cooker for this recipe.

1 (2-pound) boneless center-cut pork loin roast, fat trimmed to ⅛ inch

1 teaspoon herbes de Provence

Salt and pepper

1 tablespoon extra-virgin olive oil

3 fennel bulbs, stalks discarded, bulbs halved, cored, and sliced thin

½ cup dry white wine

2 garlic cloves, minced

4 oranges, plus 1 tablespoon grated orange zest

½ cup pitted kalamata olives, chopped

2 tablespoons minced fresh tarragon

1. Pat roast dry with paper towels and sprinkle with herbes de Provence, ½ teaspoon salt, and ¼ teaspoon pepper. Heat oil in 12-inch skillet over medium-high heat until just smoking. Brown roast on all sides, 7 to 10 minutes; transfer to plate.

2. Add fennel and wine to now-empty skillet, cover, and cook, stirring occasionally, until fennel begins to soften, about 5 minutes. Uncover and continue to cook until fennel is dry and lightly browned, about 5 minutes. Stir in garlic and cook until fragrant, about 30 seconds; transfer to oval slow cooker. Nestle roast fat side up into slow cooker. Cover and cook until pork registers 140 degrees, 1 to 2 hours on low.

3. Transfer roast to carving board, tent with aluminum foil, and let rest for 15 minutes. Meanwhile, cut away peel and pith from oranges. Quarter oranges, then slice crosswise into ½-inch-thick pieces. Stir orange segments, orange zest, olives, and ¼ teaspoon salt into fennel mixture and let sit until heated through, about 5 minutes. Stir in tarragon and season with pepper to taste. Slice pork ½ inch thick and serve with fennel-orange mixture.

PER SERVING

Cal 240 • Total Fat 7g • Sat Fat 1.5g • Chol 70mg

Sodium 350mg • Total Carbs 15g • Fiber 4g • Total Sugar 10g

Added Sugar 0g • Protein 27g • Total Carbohydrate Choices 1

NOTES FROM THE TEST KITCHEN

Buying Kalamata Olives

Although kalamata olives are often packed in olive oil in their native Greece, on American soil we almost always find them swimming in a vinegary brine. We prefer the fresher kalamatas from the refrigerated section of the supermarket (also packed in brine) over the jarred, shelf-stable ones, which are bland and mushy in comparison. If you can’t find kalamatas in the refrigerator section of your market, look for them at the salad bar.

Beets with Oranges and Walnuts

SERVES 4

COOKING TIME 6 to 7 hours on Low or 4 to 5 hours on High

WHY THIS RECIPE WORKS Using a slow cooker is a great hands-off way to make many healthy side dishes, including vegetables. Cooking beets in the slow cooker guaranteed beets with an undiluted, earthy flavor, and freed up the oven. Wrapping the beets in aluminum foil and including ½ cup of water in the slow cooker ensured that they cooked through evenly. Cutting the cooked beets into fork-friendly wedges made them easy to eat, and a simple white wine vinaigrette added brightness. Orange pieces, toasted walnuts, and minced chives turned our slow-cooked vegetable into an impressive bistro-style side dish. To ensure even cooking, we recommend using beets that are similar in size—roughly 3 inches in diameter. You will need an oval slow cooker for this recipe.

1½ pounds beets, trimmed

2 oranges

¼ cup white wine vinegar

1½ tablespoons extra-virgin olive oil

Salt and pepper

¼ cup walnuts, toasted and chopped coarse

2 tablespoons minced fresh chives

1. Wrap beets individually in aluminum foil and place in oval slow cooker. Add ½ cup water, cover, and cook until beets are tender, 6 to 7 hours on low or 4 to 5 hours on high.

2. Transfer beets to cutting board and carefully remove foil (watch for steam). When beets are cool enough to handle, rub off skins with paper towels and cut into ½-inch-thick wedges.

3. Cut away peel and pith from oranges. Quarter oranges and slice crosswise into ½-inch-thick pieces. Whisk vinegar, oil, ¼ teaspoon salt, and ¼ teaspoon pepper together in large bowl. Add beets and orange pieces and toss to coat. Season with pepper to taste. Sprinkle with walnuts and chives and serve.

PER SERVING

Cal 190 • Total Fat 10g • Sat Fat 1g • Chol 0mg

Sodium 260mg • Total Carbs 25g • Fiber 7g • Total Sugar 18g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1.5

Peel roasted beets by rubbing them with paper towels. The skins should slide right off. For easy cleanup, do this over the foil used for roasting the beets.

Braised Fennel with Orange-Tarragon Dressing

SERVES 4

COOKING TIME 8 to 9 hours on Low or 5 to 6 hours on High

WHY THIS RECIPE WORKS We wanted a recipe for braised fennel that would infuse the vegetable with rich, savory flavor. Cutting the fennel into wedges turned out to be the key to evenly cooked pieces, and we made sure to braise them long enough to deliver uniformly tender but not mushy results. A combination of garlic, juniper berries, and thyme provided a base of seasoning for this appealing side dish, and we finished it off with a simple orange-tarragon dressing. Don’t core the fennel bulb when cutting it into wedges; the core helps hold the layers of fennel together during cooking. You will need an oval slow cooker for this recipe.

2 garlic cloves, peeled and smashed

2 sprigs fresh thyme

1 teaspoon juniper berries

2 fennel bulbs, stalks discarded, bulbs halved, each half cut into 4 wedges

2 tablespoons extra-virgin olive oil

2 teaspoons grated orange zest plus 1 tablespoon juice

1 teaspoon minced fresh tarragon

Salt and pepper

1. Combine 1 cup water, garlic, thyme sprigs, and juniper berries in oval slow cooker. Place fennel wedges cut side down in cooker (wedges may overlap). Cover and cook until fennel is tender, 8 to 9 hours on low or 5 to 6 hours on high.

2. Whisk oil, orange zest and juice, tarragon, ¼ teaspoon salt, and ¼ teaspoon pepper together in bowl. Using slotted spoon, transfer fennel to serving dish, brushing away any garlic cloves, thyme sprigs, or juniper berries that stick to fennel. Drizzle fennel with dressing. Serve.

PER SERVING

Cal 100 • Total Fat 7g • Sat Fat 1g • Chol 0mg

Sodium 210mg • Total Carbs 9g • Fiber 4g • Total Sugar 5g

Added Sugar 0g • Protein 2g • Total Carbohydrate Choices 0.5

Braised Swiss Chard with Shiitakes and Peanuts

SERVES 6

COOKING TIME 1 to 2 hours on High

WHY THIS RECIPE WORKS For an Asian take on nutrient-rich Swiss chard, we turned to toasted sesame oil, a good amount of grated fresh ginger, and minced garlic for our aromatic base. And for heartiness, as well as a lot of vitamins, minerals, and fiber, we added shiitake mushrooms, braising them along with the chard. Once the chard was perfectly tender, we stirred in rice vinegar and some additional ginger, keeping the flavors fresh and vibrant. Chopped peanuts and sliced scallions provided a healthy and colorful finish to the dish.

2 pounds Swiss chard, stems chopped fine, leaves cut into 1-inch pieces

4 ounces shiitake mushrooms, stemmed and sliced ¼ inch thick

3 garlic cloves, minced

2 teaspoons toasted sesame oil

2 teaspoons grated fresh ginger

⅛ teaspoon red pepper flakes

1 tablespoon rice vinegar

Pepper

¼ cup chopped dry-roasted peanuts

2 scallions, sliced thin

1. Lightly coat slow cooker with vegetable oil spray. Microwave chard stems, mushrooms, garlic, 1 teaspoon oil, 1 teaspoon ginger, and pepper flakes in bowl, stirring occasionally, until vegetables are softened, about 5 minutes; transfer to prepared slow cooker. Stir in chard leaves, cover, and cook until chard is tender, 1 to 2 hours on high.

2. Stir in vinegar, remaining 1 teaspoon oil, and remaining 1 teaspoon ginger. Season with pepper to taste. (Swiss chard can be held on warm or low setting for up to 2 hours.) Sprinkle with peanuts and scallions before serving.

PER SERVING

Cal 90 • Total Fat 5g • Sat Fat 1g • Chol 0mg

Sodium 330mg • Total Carbs 9g • Fiber 3g • Total Sugar 3g

Added Sugar 0g • Protein 5g • Total Carbohydrate Choices 0.5

Big-Batch Brown Rice with Parmesan and Herbs

SERVES 12

COOKING TIME 2 to 3 hours on High

WHY THIS RECIPE WORKS We wondered if the steady, gentle heat of the slow cooker would take the challenge out of cooking brown rice. After some experiments that resulted in burnt rice and undercooked grains, we learned that while brown rice needs a head start with boiling water in the slow cooker, it can indeed emerge with light and fluffy grains every time. Cooking on high was best, and we laid a piece of parchment paper over the rice to protect the grains on top from drying out as the water was absorbed. You will need an oval slow cooker for this recipe. For an accurate measurement of boiling water, bring a full kettle of water to a boil and then measure out the desired amount. Spraying the slow cooker with vegetable oil spray prevents the rice from sticking to the sides of the slow cooker.

3 cups boiling water

2 cups long-grain brown rice, rinsed

1 tablespoon unsalted butter

Salt and pepper

2 ounces Parmesan cheese, grated (1 cup)

½ cup chopped fresh basil, dill, or parsley

2 teaspoons lemon juice

1. Lightly coat oval slow cooker with vegetable oil spray. Combine boiling water, rice, butter, ½ teaspoon salt, and ½ teaspoon pepper in prepared slow cooker. Gently press 16 by 12-inch sheet of parchment paper onto surface of water, folding down edges as needed. Cover and cook until rice is tender and all water is absorbed, 2 to 3 hours on high.

2. Discard parchment. Fluff rice with fork, then gently fold in Parmesan, basil, and lemon juice. Season with pepper to taste. Serve.

PER SERVING

Cal 130 • Total Fat 4 • Sat Fat 1.5g • Chol 5mg

Sodium 180mg • Total Carbs 24g • Fiber 2g • Total Sugar 0g

Added Sugar 0g • Protein 4g • Total Carbohydrate Choices 1.5

Press 16 by 12-inch sheet of parchment paper firmly onto rice, folding down edges as needed.

No-Fuss Quinoa with Lemon

SERVES 6

COOKING TIME 3 to 4 hours on Low or 2 to 3 hours on High

WHY THIS RECIPE WORKS We love quinoa for its nutty taste, nutritional value, and ease of preparation. To keep the grains separate and fluffy during cooking, we toasted them in the microwave before adding the quinoa to the slow cooker. We dressed the quinoa simply with lemon and parsley to make a universally appealing side dish. Be sure to rinse the quinoa in a fine-mesh strainer before using; rinsing removes the quinoa’s bitter protective coating (called saponin). Spraying the slow cooker with vegetable oil spray prevents the quinoa from sticking to the sides of the slow cooker.

1½ cups prewashed white quinoa, rinsed

1 onion, chopped fine

1 tablespoon extra-virgin olive oil

1¾ cups water

2 (2-inch) strips lemon zest plus 1 tablespoon juice

Salt and pepper

2 tablespoons minced fresh parsley

1. Lightly coat slow cooker with vegetable oil spray. Microwave quinoa, onion, and 1 teaspoon oil in bowl, stirring occasionally, until quinoa is lightly toasted and onion is softened, about 5 minutes; transfer to prepared slow cooker. Stir in water, lemon zest, and ½ teaspoon salt. Cover and cook until quinoa is tender and all water is absorbed, 3 to 4 hours on low or 2 to 3 hours on high.

2. Discard lemon zest. Fluff quinoa with fork, then gently fold in lemon juice, parsley, and remaining 2 teaspoons oil. Season with pepper to taste. Serve.

PER SERVING

Cal 190 • Total Fat 5g • Sat Fat 0.5g • Chol 0mg

Sodium 200mg • Total Carbs 30g • Fiber 4g • Total Sugar 3g

Added Sugar 0g • Protein 6g • Total Carbohydrate Choices 2

Lentil Salad with Radishes, Cilantro, and Pepitas

SERVES 6

COOKING TIME 3 to 4 hours on Low or 2 to 3 hours on High

WHY THIS RECIPE WORKS A lentil salad can be a hearty, impressive, and easy main course, and we found that the slow and even heat of the slow cooker was the perfect way to cook great lentils every time. We knew that cooking lentils with plenty of liquid was necessary to ensure even cooking. Adding a little salt and vinegar to the cooking liquid (we preferred water for a pure lentil flavor) gave us lentils that were firm yet creamy. In addition, aromatics in the cooking water created a flavorful backbone during cooking. Once the lentils were cooked to the ideal texture and drained, we added fresh and bright ingredients to create big flavor that turned this dish into a hearty side that could double as a vegetarian main course. Lentilles du Puy, also called French green lentils, are our first choice for this recipe, but brown, black, or regular green lentils are fine, too.

1 cup lentilles du Puy, picked over and rinsed

3 tablespoons lime juice (2 limes)

3 garlic cloves, minced

1 tablespoon ground cumin

1½ teaspoons dried oregano

Salt and pepper

6 radishes, trimmed, halved, and sliced thin

1 red bell pepper, stemmed, seeded, and cut into ½-inch pieces

¼ cup fresh cilantro leaves

1 jalapeño chile, stemmed, seeded, and minced

1 shallot, minced

¼ cup extra-virgin olive oil

2 tablespoons roasted pepitas

2 ounces queso fresco, crumbled (½ cup)

1. Combine 4 cups water, lentils, 1 tablespoon lime juice, garlic, cumin, oregano, and ½ teaspoon salt in slow cooker. Cover and cook until lentils are tender, 3 to 4 hours on low or 2 to 3 hours on high.

2. Drain lentils and transfer to large serving bowl; let cool slightly. Add radishes, bell pepper, cilantro, jalapeño, shallot, oil, and remaining 2 tablespoons lime juice and gently toss to combine. Season with pepper to taste. Sprinkle with pepitas and queso fresco. Serve.

PER SERVING

Cal 250 • Total Fat 14g • Sat Fat 3g • Chol 5mg

Sodium 200mg • Total Carbs 23g • Fiber 6g • Total Sugar 2g

Added Sugar 0g • Protein 10g • Total Carbohydrate Choices 1.5