meats

The long slow cooking process is perfect not only for making round steak fork-tender but also for blending fresh tomato and onion wedges into a savory “melted” topping for the steak.

1 tablespoon chopped fresh thyme and 2 teaspoons chopped fresh thyme, divided use

3 medium garlic cloves, minced

½ teaspoon salt

¼ teaspoon pepper

1½ pounds boneless top round steak, all visible fat discarded

2 tablespoons all-purpose flour

1 teaspoon olive oil and ½ teaspoon olive oil, divided use

2 large onions, cut into 1-inch wedges

3 large tomatoes, cut into ½-inch wedges (about 3 cups)

2 tablespoons cornstarch

2 tablespoons water

Sprinkle 1 tablespoon thyme, the garlic, salt, and pepper over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef. Put the flour on a large plate. Add the beef, turning to coat. Using your fingertips, gently press the flour so as much as possible adheres to the beef.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 3 to 5 minutes, or until browned, turning once halfway through. Transfer to a separate large plate.

Reduce the heat to medium low. Add the remaining ½ teaspoon oil to the skillet, swirling to coat the bottom. Cook the onions for 2 minutes, stirring frequently. Transfer to the slow cooker. Top with the beef. Pile the tomatoes on the beef. Sprinkle with the remaining 2 teaspoons thyme. Don’t stir. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours, or until the beef is fork-tender.

Transfer the beef to a large plate. Let stand, loosely covered, for 10 minutes before slicing. Pour the onion mixture into a colander held over a medium skillet. Set the onion mixture and the liquid aside separately.

After slicing the beef, bring the strained liquid to a boil over medium-high heat. Put the cornstarch in a small bowl. Pour in the water, whisking to dissolve. Whisk into the sauce. Boil for 1 minute, stirring frequently. Spoon the onion mixture over the beef. Serve with the sauce.

per serving

Calories 211

Total Fat 4.5 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.5 g

Cholesterol 57 mg

Sodium 233 mg

Carbohydrates 15 g

Fiber 3 g

Sugars 7 g

Protein 27 g

Dietary Exchanges

3 vegetable, 3 lean meat

brisket with exotic-mushroom and onion gravy

serves 8

3 ounces beef and ¼ cup gravy per serving

slow cooker size/shape

3- to 4½-quart round or oval (preferred)

slow cooking time

8 to 10 hours on low

Brisket is a flavorful cut of beef that lends itself to long and slow moist cooking. In this recipe, it’s topped with a pile of onions and dried mushrooms that season the cooking broth; it in turn becomes the gravy base.

1 ounce dried sliced mushrooms, such as shiitake, porcini, or chanterelle, or a combination (about 1 cup)

1 cup warm water

2 tablespoons chopped fresh thyme or 2 teaspoons dried thyme, crumbled

¼ teaspoon salt

¼ teaspoon pepper

1 2-pound flat-end brisket, all visible fat discarded

1 teaspoon olive oil and ½ teaspoon olive oil, divided use

2 cups cubed onions (1-inch pieces) (about 2 large)

3 large garlic cloves, minced

½ cup fat-free, low-sodium beef broth

2 tablespoons all-purpose flour

2 tablespoons water

In a small bowl, soak the dried mushrooms in 1 cup warm water for 20 to 30 minutes, or until they are soft. In a small sieve, drain the mushrooms, reserving the soaking water. Strain the soaking water through a fine sieve or coffee filter to remove any dirt. Set the mushrooms and soaking water aside.

Sprinkle the thyme, salt, and pepper over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef.

In a large skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 4 to 6 minutes, or until browned, turning once halfway through. Transfer to a large plate. Set aside.

Reduce the heat to medium. Add the remaining ½ teaspoon oil, swirling to coat the bottom. Cook the onions and garlic for 1 minute, stirring frequently. Transfer to the slow cooker. Stir in the mushrooms.

Place the brisket on top of the onion mixture. Don’t stir. Set aside.

Pour the broth and reserved soaking water into the skillet. Increase the heat to high and bring to a boil, scraping to dislodge any browned bits. Pour over the brisket.

Cook, covered, on low for 8 to 10 hours, or until very tender. Transfer the beef to a separate large plate, reserving the onion mixture. Cover the beef loosely. Let stand for 10 minutes before slicing.

During the standing time, put the flour in a small bowl. Add the remaining 2 tablespoons water, whisking to dissolve. Pour the onion mixture from the slow cooker into a large skillet. Bring to a boil over high heat.

Slowly whisk about half the flour mixture into the gravy. Bring to a boil, whisking constantly. Whisk in the remaining flour mixture 1 teaspoon at a time until the desired consistency. Boil for 1 minute, whisking constantly. Serve the gravy over the beef.

cook’s tip: Be sure to buy the flat end of the brisket. It is the leanest part and slices well.

per serving

Calories 188

Total Fat 5.5 g

Saturated Fat 2.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.5 g

Cholesterol 74 mg

Sodium 165 mg

Carbohydrates 8 g

Fiber 1 g

Sugars 2 g

Protein 26 g

Dietary Exchanges

1 vegetable, 3 lean meat

cabernet-simmered beef roast with rosemary

serves 8

3 ounces beef and 2 tablespoons sauce per serving

slow cooker size/shape

3- to 4½-quart round or oval (preferred)

slow cooking time

7 to 9 hours on low, OR

3½ to 4½ hours on high

The hearty wine not only helps tenderize and flavor the roast but also creates a rich-tasting, intense sauce for this elegant entrée.

2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried rosemary, crushed

3 large garlic cloves, minced

¼ teaspoon salt

¼ teaspoon pepper

1 2-pound boneless sirloin tip roast, any netting or kitchen string and all visible fat discarded

1 teaspoon olive oil and ½ teaspoon olive oil, divided use

1 large onion, coarsely chopped

1 cup cabernet sauvignon or other hearty red wine (regular or nonalcoholic) or fat-free, low-sodium beef broth

1½ teaspoons cornstarch

2 teaspoons water

In a small bowl, stir together the rosemary, garlic, salt, and pepper. Sprinkle over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef.

In a medium skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 6 to 8 minutes, turning to brown on all sides. Transfer to a large plate.

Reduce the heat to medium. Heat the remaining ½ teaspoon oil in the skillet, swirling to coat the bottom. Cook the onion for 3 minutes, or until beginning to soften, stirring frequently. Transfer the onion to the slow cooker. Place the beef on top. Don’t stir. Set aside.

Pour the wine into the skillet. Increase the heat to high and bring to a boil. Boil for 1 minute, scraping to dislodge any browned bits. Pour over the beef.

Cook, covered, on low for 7 to 9 hours or on high for 3½ to 4½ hours, or until the beef is tender when pierced with a knife and registers 155°F on an instant-read thermometer for medium doneness. Transfer the beef to a cutting board, leaving the cooking liquid in the slow cooker. Cover the beef loosely. Let stand for 10 minutes before slicing. The temperature will rise about 5 degrees.

During the standing time, using a fine-mesh strainer, strain the cooking liquid into a large skillet. Discard the solids. Bring the liquid to a boil over high heat. Boil for 3 to 5 minutes, or until reduced by one-third, to about 1 cup, stirring occasionally.

Meanwhile, put the cornstarch in a small bowl. Pour in the water, whisking to dissolve. Set aside.

When the sauce is reduced, slowly whisk about half the cornstarch mixture into the gravy. Bring to a boil, whisking constantly. Whisk in the remaining cornstarch mixture 1 teaspoon at a time until the desired consistency. Boil for 1 minute, whisking constantly. Serve the gravy over the beef.

per serving

Calories 181

Total Fat 5.0 g

Saturated Fat 2.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.0 g

Cholesterol 56 mg

Sodium 116 mg

Carbohydrates 2 g

Fiber 0 g

Sugars 0 g

Protein 24 g

Dietary Exchanges

3 lean meat

coffee kettle pot roast

serves 8

3 ounces beef, ½ cup noodles, and ¼ cup sauce per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

8 hours on low, OR

3 hours 45 minutes to 4 hours on high

Molasses and instant coffee add deep flavor to this very tender roast, which will remind you of Sunday dinner at Grandma’s house.

Cooking spray

1 8-ounce can no-salt-added tomato sauce

1 tablespoon instant coffee granules

2 tablespoons dark molasses

3 packets (1 tablespoon) salt-free instant beef bouillon

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon pepper (coarsely ground preferred)

¼ teaspoon salt

1 teaspoon canola or corn oil

1 2-pound boneless chuck shoulder roast, all visible fat discarded, cut to fit in slow cooker if necessary

½ cup water

8 ounces dried whole-grain no-yolk noodles

Lightly spray the slow cooker with cooking spray. Set aside.

In a medium bowl, stir together the tomato sauce, coffee granules, molasses, bouillon, onion and garlic powders, pepper, and salt. Set aside.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef on one side for 3 minutes, or until browned. Put the beef with the browned side up in the slow cooker.

Pour the water into the skillet, scraping the bottom and side to dislodge any browned bits. Pour over the beef.

Stir in the tomato sauce mixture. Cook, covered, on low for 8 hours or on high for 3 hours 45 minutes to 4 hours, or until the beef is tender. You won’t need to cut the roast—it will fall apart.

About 20 minutes before serving time, prepare the pasta using the package directions, omitting the salt. Drain well in a colander. Serve the beef and sauce over the pasta.

cook’s tip on whole-grain no-yolk noodles: Although they are similar in texture, whole-grain no-yolk noodles contain more fiber than the traditional no-yolk noodles.

per serving

Calories 299

Total Fat 8.0 g

Saturated Fat 2.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.0 g

Cholesterol 65 mg

Sodium 149 mg

Carbohydrates 29 g

Fiber 4 g

Sugars 6 g

Protein 28 g

Dietary Exchanges

2 starch, 3 lean meat

indonesian beef with couscous

serves 8

½ cup beef mixture and ½ cup couscous per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

8 to 8½ hours on low, OR

4 hours to 4 hours 15 minutes on high

Cooking a paste of herbs, spices, and chiles in hot oil is the key to this international dish.

Cooking spray

1 teaspoon canola or corn oil and 1 tablespoon canola or corn oil, divided use

2 pounds lean boneless chuck roast, all visible fat discarded, cut into 1-inch cubes

1 medium onion, cut into 8 wedges

2 medium Italian plum (Roma) tomatoes

4 medium garlic cloves

1 tablespoon crushed red pepper flakes

1½ teaspoons grated peeled gingerroot

1 cup water and 1 cup water, divided use

2 packets (2 teaspoons) salt-free instant beef bouillon

1 tablespoon sugar

1 teaspoon salt

1 cup uncooked whole-wheat couscous

½ cup finely chopped green onions

Lightly spray the slow cooker with cooking spray. Set aside.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook one-third of the beef for 2 to 3 minutes, or until browned on all sides, stirring frequently. Drain on paper towels. Brown the remaining beef in two batches. Transfer to the slow cooker.

Meanwhile, in a food processor or blender, process the onion, tomatoes, garlic, red pepper flakes, and gingerroot until smooth. Set aside.

In the same skillet, heat the remaining 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Cook the onion mixture for 8 minutes, or until thickened to a pastelike consistency, stirring constantly. Transfer to the slow cooker. Pour 1 cup water into the skillet. Bring to a boil over medium-high heat. Boil for 1 minute, scraping to dislodge any browned bits. Pour into the slow cooker. Stir in the bouillon, sugar, salt, and remaining 1 cup water. Cook, covered, on low for 8 to 8½ hours or on high for 4 hours to 4 hours 15 minutes, or until the beef is tender.

Just before serving, prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Stir in the green onions. Spoon onto plates. Top with the beef mixture.

per serving

Calories 281

Total Fat 7.5 g

Saturated Fat 2.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 3.5 g

Cholesterol 44 mg

Sodium 335 mg

Carbohydrates 28 g

Fiber 4 g

Sugars 4 g

Protein 26 g

Dietary Exchanges

2 starch, 3 lean meat

sauerbraten with red cabbage and apples

serves 12

3 ounces beef, ½ cup cabbage mixture, and 3 tablespoons gravy per serving

slow cooker size/shape

5- to 7-quart oval

slow cooking time

4 to 5 hours on low plus 4 to 5 hours on low plus 15 minutes on warm or low (preferred), OR

2 to 2½ hours on high plus 2 to 2½ hours on high plus 15 minutes on warm or low

Marinating the beef overnight tenderizes and flavors this famous German dish, so be sure to plan ahead when making it. Red cabbage and apples cook with the beef and become a perfectly complementary side dish to the meal.

2 cups fat-free, low-sodium beef broth

1 cup water

1 cup cider vinegar

½ cup firmly packed light brown sugar

1 teaspoon ground allspice

1 teaspoon ground ginger

½ teaspoon ground cloves

1 4-pound top round roast or eye-of-round roast, all visible fat discarded

2 teaspoons canola or corn oil

1 medium Vidalia, Maui, Oso Sweet, or other sweet onion, thinly sliced and quartered (about 2 cups)

5 cups shredded red cabbage (about 15 ounces)

2 large semitart apples, such as Gala or Jonathan, diced

2 tablespoons cornstarch

Water as needed plus ¼ cup cold water, divided use

¹/3 cup crushed low-fat ginger snaps

In a glass or other nonmetallic bowl large enough to hold the beef, stir together the broth, 1 cup water, the vinegar, sugar, allspice, ginger, and cloves. Add the beef, turning to coat. Cover and refrigerate for 8 to 24 hours, turning occasionally. At cooking time, drain the beef and pat dry, reserving the marinade.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 10 minutes, or until browned on all sides.

Spread the onion in the slow cooker. Place the beef on the onion. Pour 2 cups of the reserved marinade over the beef. Cover and refrigerate the remaining marinade.

Cook, covered, on low for 4 to 5 hours or on high for 2 to 2½ hours.

Quickly arrange the cabbage and apples around the beef and re-cover the slow cooker. Cook on low for 4 to 5 hours or on high for 2 to 2½ hours, or until the beef is tender and registers 155°F to 160°F on an instant-read thermometer.

If using the high setting, change it to low. Quickly transfer the beef to a cutting board, leaving the cabbage mixture in the slow cooker. Re-cover the slow cooker. Let the beef stand, covered, for about 15 minutes, or until it registers 160°F to 165°F on the thermometer. Slice the beef.

During the standing time, pour the 2 cups refrigerated marinade into a medium saucepan. Bring to a rolling boil over high heat. Boil for 5 minutes. Pour into a liquid measuring cup. Add enough water to measure 1¾ cups. Pour into the pan. Reduce the heat to medium.

Put the cornstarch in a small bowl. Add the remaining ¼ cup cold water, whisking to dissolve. Gradually stir into the gravy. Cook for 1 minute, stirring constantly. Whisk in the ginger snaps.

Transfer the sliced beef and cabbage mixture to plates. Spoon the gravy over the beef.

per serving

Calories 276

Total Fat 5.0 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.5 g

Cholesterol 77 mg

Sodium 127 mg

Carbohydrates 21 g

Fiber 2 g

Sugars 16 g

Protein 35 g

Dietary Exchanges

1 fruit, 1 vegetable, 5 lean meat

asian lettuce wraps

serves 4

2 wraps per serving

slow cooker size

3- to 4½-quart round or oval

slow cooking time

8 to 10 hours on low, OR

4 to 5 hours on high

Eat these wraps with your hands, or shred the lettuce and serve the beef mixture on top.

1 1-pound flank steak or flat-end brisket, all visible fat discarded, cut to fit if necessary

1 cup matchstick-size strips of peeled jícama (about 1 small)

2 tablespoons plain rice vinegar

1 tablespoon soy sauce (lowest sodium available)

1 teaspoon minced peeled gingerroot

¼ to ½ teaspoon crushed red pepper flakes

1 tablespoon cornstarch and (if needed) 1 tablespoon cornstarch, divided use

1 tablespoon plain rice vinegar

1 tablespoon water (if needed)

½ cup matchstick-size strips of red bell pepper

¼ cup sliced green onions

8 Bibb or Boston lettuce leaves

Put the beef in the slow cooker. Top with the jícama.

In a small bowl, whisk together 2 tablespoons vinegar, the soy sauce, gingerroot, and red pepper flakes. Pour over the beef. Cook, covered, on low for 8 to 10 hours or on high for 4 to 5 hours, or until the beef is tender and the desired doneness. Transfer the beef to a cutting board, leaving the jícama mixture in the slow cooker. Set aside.

Put 1 tablespoon cornstarch in a small bowl. Add the remaining 1 tablespoon vinegar, whisking to dissolve. Stir into the jícama mixture. If the sauce still seems watery (more likely if cooking on low), put the remaining 1 tablespoon cornstarch in the same small bowl. Add 1 tablespoon water, whisking to dissolve. Stir into the jícama mixture. Stir in the bell pepper and green onions. Set aside.

Slice the beef diagonally across the grain if making wraps, or use one or two forks to shred it if serving on top of the lettuce. Return the beef to the slow cooker, stirring to coat.

To make wraps, spoon the filling down the center of each lettuce leaf. Fold the left and right sides of the lettuce toward the center. Starting from the unfolded end closest to you, roll the wrap toward the other end to enclose the filling. If you prefer, shred the lettuce and serve the beef and sauce on top.

per serving

Calories 202

Total Fat 6.5 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.0 g

Cholesterol 48 mg

Sodium 146 mg

Carbohydrates 9 g

Fiber 2 g

Sugars 2 g

Protein 24 g

Dietary Exchanges

1 vegetable, 3 lean meat

flank steak with artichoke ratatouille

serves 4

3 ounces beef and ¾ cup ratatouille per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

8 to 10 hours on low plus 30 minutes on high, OR

4 to 5 hours on high plus 30 minutes on high

Frozen artichoke hearts stand in for the traditional eggplant in a ratatouille sauce that accompanies slices of tender flank steak. For variety, use half a yellow summer squash and half a zucchini instead of choosing just one of them. (See photo insert.)

1 1-pound flank steak, all visible fat discarded, cut to fit in slow cooker if necessary

1 teaspoon dried Italian seasoning, crumbled

¼ teaspoon salt

¼ teaspoon pepper

½ cup finely chopped onion

2 medium garlic cloves, minced

1 14.5-ounce can no-salt-added diced tomatoes, undrained

2 tablespoons red wine vinegar

8 ounces frozen artichoke hearts, thawed (about 2 cups)

1 small yellow summer squash or zucchini, halved lengthwise and thinly sliced crosswise (about 1 ½ cups)

1 medium red or green bell pepper, cut into matchstick-size strips (about 1 cup)

¼ cup snipped fresh parsley

Sprinkle both sides of the beef with the Italian seasoning, salt, and pepper. Using your fingertips, gently press the seasonings so they adhere to the beef. Transfer to the slow cooker.

Sprinkle the onion and garlic over the beef. Pour in the tomatoes with liquid and vinegar. Cook, covered, on low for 8 to 10 hours or on high for 4 to 5 hours, or until the beef is tender. Transfer to a cutting board. Set aside.

If using the low setting, change it to high. Quickly stir in the artichoke hearts, squash, and bell pepper and re-cover the slow cooker. Cook for 30 minutes, or until tender.

Meanwhile, slice the beef diagonally across the grain or, using one or two forks, shred it. Cover to keep warm. Set aside until the ratatouille is ready.

Put the beef on plates. Using a slotted spoon, spoon the ratatouille over the beef. If you prefer, spoon the ratatouille alongside the beef. Sprinkle with the parsley.

per serving

Calories 237

Total Fat 6.5 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.0 g

Cholesterol 48 mg

Sodium 234 mg

Carbohydrates 16 g

Fiber 6 g

Sugars 6 g

Protein 27 g

Dietary Exchanges

3 vegetable, 3 lean meat

flank steak fajitas

serves 5

3 ounces beef, ½ cup vegetable mixture, and 1 tortilla per serving

slow cooker size/shape

2- to 3½-quart oval

slow cooking time

4 to 6 hours on low, OR

2 to 3 hours on high

The mixture of spices is key to the success of these great-tasting fajitas. If you wish, dress them up with additional toppings, such as hot chiles, green onions, and lime wedges to squeeze over the filling.

½ teaspoon olive oil and 1 teaspoon olive oil, divided use

2 medium to large onions, sliced crosswise

1 teaspoon ground cumin

1 teaspoon chili powder

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon pepper

¹/8 teaspoon ground chipotle

1¼ pounds flank steak, all visible fat discarded

2 large tomatoes, chopped

3 tablespoons snipped fresh cilantro

2 teaspoons olive oil

1 large green bell pepper, sliced lengthwise

1 large red bell pepper, sliced lengthwise

5 8-inch fat-free whole-wheat tortillas (lowest sodium available)

In a medium nonstick skillet, heat ½ teaspoon oil over medium heat, swirling to coat the bottom. Cook the onions for 1 to 2 minutes, or until barely beginning to soften, stirring frequently. Transfer to the slow cooker. Set aside.

In a small bowl, stir together the cumin, chili powder, garlic powder, salt, pepper, and ground chipotle. Sprinkle over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef.

In the same skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 4 to 6 minutes, or until browned, turning once halfway through. Place the beef on the onions. Top with the tomatoes. Don’t stir. Cook, covered, on low for 4 to 6 hours or on high for 2 to 3 hours, or until the beef is tender.

Transfer the beef to a cutting board, leaving the onion mixture in the slow cooker. Let the beef stand, loosely covered, for 10 minutes before thinly slicing.

Meanwhile, using a slotted spoon, transfer the onions and tomatoes to a medium bowl, discarding any liquid remaining in the slow cooker. Stir in the cilantro and beef slices, discarding any juices that remain.

Meanwhile, in a medium skillet over medium heat, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Cook the bell peppers over medium heat for 2 minutes, or until beginning to soften. Increase the heat to medium high. Cook for 1 to 3 minutes, or until the peppers are lightly browned and tender-crisp, stirring frequently.

Just before serving time, warm the tortillas using the package directions. Spoon the beef mixture onto the tortillas. Top with the bell pepper mixture. Roll up jelly-roll style.

cook’s tip on chili powder: Most bottled chili powder contains salt, so check the labels for the brand with the least amount. Or, in a pinch, substitute a mixture of two parts paprika to one part ground cumin.

per serving

Calories 371

Total Fat 12.0 g

Saturated Fat 3.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 6.0 g

Cholesterol 48 mg

Sodium 516 mg

Carbohydrates 37 g

Fiber 7 g

Sugars 11 g

Protein 29 g

Dietary Exchanges

1½ starch, 2 vegetable, 3 lean meat, ½ fat

chunky chili con carne

serves 4

scant 1¾ cups per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

6 to 8 hours on low plus 30 minutes on low, OR

4 to 5 hours on high plus 30 minutes on high

Cubes of browned, spice-coated sirloin enhance this chili. All you need to serve on the side is a wedge of jalapeño cornbread.

1 tablespoon chili powder

1 teaspoon ground cumin

½ teaspoon salt

¼ teaspoon dried oregano, crumbled

¼ teaspoon pepper

1 pound boneless top sirloin steak, all visible fat discarded, cut into ½-inch cubes

2 teaspoons olive oil

2 14.5-ounce cans no-added-salt diced tomatoes, undrained

1 medium onion, chopped

1 medium green bell pepper, chopped

¼ cup water

2 tablespoons no-salt-added tomato paste

2 medium garlic cloves, minced

1 15.5-ounce can no-salt-added kidney beans, rinsed and drained

2 medium green onions, thinly sliced

In a small bowl, stir together the chili powder, cumin, salt, oregano, and pepper. Sprinkle 1 teaspoon over both sides of the beef. Using your fingertips, gently press the seasonings so they adhere to the beef. Set the remaining mixture aside.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 5 minutes, or until browned on all sides, stirring frequently. Transfer to the slow cooker.

Stir in the tomatoes with liquid, onion, bell pepper, water, tomato paste, garlic, and reserved chili powder mixture. Cook, covered, on low for 6 to 8 hours or on high for 4 to 5 hours, or until the beef is tender.

Quickly stir in the beans and re-cover the slow cooker. Cook for 30 minutes. Serve sprinkled with the green onions.

per serving

Calories 335

Total Fat 7.0 g

Saturated Fat 2.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 4.0 g

Cholesterol 60 mg

Sodium 409 mg

Carbohydrates 33 g

Fiber 12 g

Sugars 12 g

Protein 35 g

Dietary Exchanges

1 starch, 3 vegetable,

4 lean meat

beef and brew stew

serves 4

1½ cups per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

8 to 10 hours on low plus 10 minutes on high, OR

5 to 6 hours on high plus 10 minutes on high

Dark beer gives this stew its complex flavor. You’ll definitely want to soak up all the sauce, so serve the stew over whole-wheat no-yolk noodles, brown rice, or mashed potatoes made with heart-healthy ingredients.

1 pound boneless sirloin steak, all visible fat discarded, cut into ½-inch cubes

¼ teaspoon salt

¼ teaspoon pepper

2 teaspoons olive oil

1 small onion, chopped

1¼ cups fat-free, low-sodium beef broth

12 ounces dark beer

2 medium turnips or potatoes (about 1 pound total), peeled and cut into ½-inch cubes

2 medium carrots, halved lengthwise and cut crosswise into ½-inch slices

1 medium rib of celery, chopped

2 medium garlic cloves, minced

¼ teaspoon dried thyme, crumbled

2 tablespoons all-purpose flour

2 tablespoons cold water

2 tablespoons snipped fresh parsley (optional)

1 tablespoon balsamic vinegar

Spread the beef on a large plate. Sprinkle the salt and pepper over the beef. Toss to coat.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef and onion for 5 minutes, or until the beef is browned on all sides, stirring frequently. Transfer to the slow cooker.

Stir in the broth, beer, turnips, carrots, celery, garlic, and thyme. Cook, covered, on low for 8 to 10 hours or on high for 5 to 6 hours, or until the beef and vegetables are tender.

Put the flour in a small bowl. Add the water, whisking to dissolve. Quickly pour into the beef mixture, stirring until well combined, and re-cover the slow cooker. If using the low setting, change it to high. Cook for 10 minutes, or until the sauce is slightly thickened. Stir in the parsley and vinegar.

cook’s tip: If you don’t care for dark beer, you can use light beer instead, or for a nonalcoholic alternative, substitute an additional 1½ cups of fat-free, low-sodium beef broth for the beer.

per serving

Calories 263

Total Fat 5.5 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.0 g

Cholesterol 58 mg

Sodium 312 mg

Carbohydrates 19 g

Fiber 3 g

Sugars 7 g

Protein 28 g

Dietary Exchanges

½ starch, 2 vegetable, 3 lean meat

beef goulash with lemon

serves 6

1½ cups per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

8 to 10 hours on low plus 30 minutes on high, OR

4 to 5 hours on high plus 30 minutes on high

Caraway seeds, marjoram, thyme, and lots of paprika help season this one-dish meal, but it’s the addition of lemon zest that sets it apart. Tapioca, better known as a dessert, is used in this entrée recipe to thicken the stew.

2 cups baby carrots, halved crosswise

1 large onion, diced

1½ pounds boneless top round roast or eye-of-round roast, all visible fat discarded, cut into 1-inch cubes

1 pound unpeeled red potatoes, cut into 1-inch cubes

2 tablespoons uncooked instant, or quick-cooking, tapioca

1 cup fat-free, low-sodium beef broth

¼ cup no-salt-added tomato paste

1 tablespoon paprika (1 ½ teaspoons Hungarian sweet and 1 ½ teaspoons hot preferred)

2 medium garlic cloves, minced

½ teaspoon caraway seeds, crushed

½ teaspoon dried marjoram, crumbled

¼ teaspoon dried thyme, crumbled

¼ teaspoon salt

12 ounces green beans, trimmed, cut into bite-size pieces (about 2 cups)

2 tablespoons finely chopped lemon zest, or to taste

2 tablespoons fat-free sour cream (optional)

In the slow cooker, make one layer each, in order, of the carrots, onion, beef, and potatoes. Sprinkle with the tapioca. Don’t stir.

In a small bowl, whisk together the broth, tomato paste, paprika, garlic, caraway seeds, marjoram, thyme, and salt. Pour over the vegetables and beef in the slow cooker. Don’t stir. Cook, covered, on low for 8 to 10 hours or on high for 4 to 5 hours.

Quickly stir the beans and lemon zest into the goulash and re-cover the slow cooker. If using the low setting, change it to high. Cook for 30 minutes, or until the beans are tender. Ladle into bowls. Top each serving with a dollop of sour cream.

cook’s tip on caraway seeds: The fruit of an herb in the carrot family, caraway seeds are very popular in German, Austrian, and Hungarian foods. To release their flavor, crush them using a mortar and pestle.

cook’s tip on citrus zest: A microplane makes quick work of removing and grating the peel, or zest, of citrus fruit. Be careful to avoid cutting into any of the pith, the bitter white covering just beneath the peel. Measuring will be easy if you work over a sheet of wax paper, which you can fold to pour the zest into a measuring spoon. Any remaining zest can be frozen for later use.

per serving

Calories 268

Total Fat 3.5 g

Saturated Fat 1.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Cholesterol 58 mg

Sodium 223 mg

Carbohydrates 30 g

Fiber 6 g

Sugars 9 g

Protein 30 g

Dietary Exchanges

1 starch, 3 vegetable,

3 very lean meat

beef stew with fresh mango

serves 6

1 cup stew and ½ cup couscous per serving

slow cooker size/shape

5- to 7-quart round or oval

slow cooking time

8 to 9 hours on low, OR

5 to 5½ hours on high

Fresh mango and cilantro add the perfect balance to this beef stew, full-flavored complements of lots of Worcestershire sauce and chili powder and just a bit of cinnamon. Serving it over whole-wheat couscous is an easy way to boost your fiber intake.

1½ pounds lean stew meat (1-inch cubes), all visible fat discarded

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

1 medium onion, cut into 6 wedges

1 large red bell pepper, cut lengthwise into ½-inch strips

2 tablespoons Worcestershire sauce (lowest sodium available)

1 tablespoon chili powder

2 medium garlic cloves, minced

½ teaspoon ground cinnamon

¼ teaspoon salt

¼ teaspoon pepper

1 cup uncooked whole-wheat couscous

1½ cups fat-free, low-sodium beef broth, or fat-free, low-sodium vegetable broth

1 medium mango, cut into bite-size pieces

½ cup snipped fresh cilantro

In the slow cooker, stir together the beef, tomatoes, onion, bell pepper, Worcestershire sauce, chili powder, garlic, cinnamon, salt, and pepper. Cook, covered, on low for 8 to 9 hours or on high for 5 to 5½ hours, or until the beef is tender.

About 10 minutes before serving time, prepare the couscous using the package directions, omitting the salt and substituting the broth for the water. Spoon into bowls. Ladle the stew onto the couscous. Top with the mango and cilantro.

cook’s tip: If you have any stew and couscous left over, make tacos! Combine the stew and couscous, warm the mixture in the microwave, spoon onto warmed corn tortillas, and top each with a dollop of fat-free sour cream and a little shredded low-fat Cheddar cheese. Roll up jelly-roll style or eat using a knife and fork.

per serving

Calories 395

Total Fat 9.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 71 mg

Sodium 224 mg

Carbohydrates 50 g

Fiber 8 g

Sugars 15 g

Protein 30 g

Dietary Exchanges

2 starch, 2 vegetable, ½ fruit, 3 lean meat

country cassoulet

serves 4

1½ cups per serving

slow cooker size

3- to 4½-quart round or oval

slow cooking time

8 to 10 hours on low, OR

4 to 5 hours on high

With its coarse textures and aromatic flavors, this beef and bean dish is evocative of the French countryside.

1 cup dried navy beans (about 6 ounces), sorted for stones and shriveled beans, rinsed and drained

1 teaspoon olive oil

1 pound lean stew meat (1-inch cubes), all visible fat discarded

4 cups fat-free, low-sodium beef broth

2 medium carrots, sliced crosswise

1 medium onion, cut into 16 wedges

1 medium rib of celery, sliced crosswise

2 medium garlic cloves, minced

1 medium dried bay leaf

1 teaspoon dried herbes de Provence, crumbled

¼ teaspoon salt

¼ teaspoon pepper

¼ cup snipped fresh parsley

Fill a large saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the beans. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour the beans into a colander and rinse. Pour into the slow cooker. Set aside.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 4 to 6 minutes, or until browned on all sides, stirring frequently. Transfer to the slow cooker.

Stir in the remaining ingredients except the parsley. Cook, covered, on low for 8 to 10 hours or on high for 4 to 5 hours, or until the beans are tender. Discard the bay leaf. Ladle into bowls. Sprinkle with the parsley.

cook’s tip on herbes de provence: Herbes de Provence is a standout seasoning blend containing dried herbs commonly found in southern France, such as basil, lavender, marjoram, rosemary, sage, and thyme. Try this mixture for seasoning soups, stews, vinaigrettes, and roasted or grilled pork, poultry, and vegetables.

per serving

Calories 382

Total Fat 10.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 4.5 g

Cholesterol 71 mg

Sodium 295 mg

Carbohydrates 39 g

Fiber 15 g

Sugars 5 g

Protein 34 g

Dietary Exchanges

2 starch, 2 vegetable, 3½ lean meat

molasses-glazed beef and veggie meat loaf

serves 4

1 slice or wedge per serving

slow cooker size/shape

3- to 4½-quart round or oval (preferred)

slow cooking time

3 hours 45 minutes to 5 hours 45 minutes on low plus 5 to 10 minutes on high, OR 1 hour 45 minutes to 2 hours 45 minutes on high plus 5 to 10 minutes on high

Shredded carrots, cabbage, and broccoli make this meat loaf lighter and healthier than most. The glaze adds color and a final layer of flavor.

Cooking spray

1 pound extra-lean ground beef

1 medium onion, finely chopped

²/3 cup shredded carrots

²/3 cup shredded cabbage

²/3 cup finely chopped broccoli florets

½ cup plain panko (Japanese bread crumbs)

2 large egg whites

½ teaspoon garlic powder

½ teaspoon dried thyme, crumbled

¼ teaspoon salt

¼ teaspoon pepper

2 tablespoons no-salt-added ketchup

1 tablespoon light molasses

Fold an 18-inch-long piece of aluminum foil lengthwise in thirds. Place the foil in the slow cooker so it runs the length of the cooker and hangs over the two short sides (assuming use of an oval cooker). The foil will help you remove the cooked meat loaf from the slow cooker later. Lightly spray the foil and the inside of the slow cooker with cooking spray. Set aside.

Crumble the beef into a large bowl. Add the onion, carrots, cabbage, and broccoli. Using your hands or a spoon, gently combine.

Work in the panko, egg whites, garlic powder, thyme, salt, and pepper. Depending on the shape of your slow cooker, shape into an oval or round loaf 2½ to 3 inches thick. Place in the slow cooker so the foil strip is under the middle of the meat loaf. Cook, covered, on low for 3 hours 45 minutes to 5 hours 45 minutes or on high for 1 hour 45 minutes to 2 hours 45 minutes, or until the internal temperature of the meat loaf reaches 160°F on an instant-read thermometer.

About 30 minutes before serving time, in a small bowl, stir together the ketchup and molasses. Set aside.

When the meat loaf is ready, quickly spread the glaze over the top and re-cover the slow cooker. If using the low setting, change it to high. Cook for 5 to 10 minutes, or until the glaze is hot. Grasping the ends of the foil, carefully lift the meat loaf from the slow cooker. Transfer to a cutting board. Cover loosely. Let stand for 10 minutes before slicing or cutting into wedges.

per serving

Calories 231

Total Fat 6.0 g

Saturated Fat 2.5 g

Trans Fat 0.5 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.5 g

Cholesterol 62 mg

Sodium 296 mg

Carbohydrates 18 g

Fiber 2 g

Sugars 9 g

Protein 28 g

Dietary Exchanges

½ starch, 2 vegetable, 3 lean meat

picadillo beef

serves 4

¾ cup beef mixture per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

6 hours on low, OR

3 hours on high

A spicy favorite in Spanish-speaking countries and the Philippines (where it is known as giniling), picadillo (pee-kah-DEE-yoh) usually contains ground beef and tomatoes, with the other ingredients varying by region. Our version features raisins, almonds, and a number of spices and is served over brown rice. Keep the ribs and seeds in the pepper so you’ll get the full effect of the heat.

Cooking spray

12 ounces extra-lean ground beef

1 14.5-ounce can no-salt-added diced tomatoes, undrained

1 medium onion, diced

¹/3 cup dark or golden raisins

2 medium dried bay leaves

1 medium fresh serrano pepper or jalapeño with seeds, finely chopped

2 teaspoons sugar

¾ teaspoon ground cinnamon

½ teaspoon ground cumin

½ teaspoon ground nutmeg

½ teaspoon garlic powder

½ teaspoon dried thyme, crumbled

¼ teaspoon ground allspice

10 ounces frozen brown rice

¼ cup slivered almonds, dry-roasted (about 1 ounce)

¼ teaspoon salt

¼ teaspoon pepper

Lightly spray the slow cooker with cooking spray. Set aside.

In a large nonstick skillet, cook the beef over medium-high heat for 3 to 5 minutes, or until browned on the outside and no longer pink in the center, stirring occasionally to turn and break up the beef. Remove the skillet from the heat.

Stir in the tomatoes with liquid, onion, raisins, bay leaves, serrano pepper, sugar, cinnamon, cumin, nutmeg, garlic powder, thyme, and allspice. Transfer to the slow cooker. Cook, covered, on low for 6 hours or on high for 3 hours, or until the onion is very soft.

About 5 minutes before serving time, prepare the rice using the package directions.

Discard the bay leaves from the picadillo. Stir in the almonds, salt, and pepper. Spoon over the rice.

per serving

Calories 320

Total Fat 8.5 g

Saturated Fat 2.0 g

Trans Fat 0.5 g

Polyunsaturated Fat 1.5 g

Monounsaturated Fat 4.0 g

Cholesterol 47 mg

Sodium 228 mg

Carbohydrates 40 g

Fiber 5 g

Sugars 16 g

Protein 23 g

Dietary Exchanges

1 starch, 1 fruit,

2 vegetable, 2½ lean meat

five-way cincinnati-style chili

serves 6

1 cup chili and 1 cup pasta per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

5 to 7 hours on low, OR

3 to 3½ hours on high

You don’t have to be from Ohio to enjoy the aroma and distinctive taste of Cincinnati chili, which features cinnamon, allspice, and chocolate or cocoa. The typical version is called “five-way” because the chili (1) is served over spaghetti (2) and garnished with beans (3), raw onion (4), and cheese (5), although we veered from tradition a bit by cooking the beans in the chili. (See photo insert.)

1 pound extra-lean ground beef

1 15.5-ounce can no-salt-added kidney beans, rinsed and drained

1 14.5-ounce can no-salt-added diced tomatoes, undrained

²/3 cup chopped onion

3 tablespoons cider vinegar

2 teaspoons chili powder

1 teaspoon ground cinnamon

1 teaspoon dried minced garlic

1 teaspoon ground cumin

½ teaspoon ground allspice

¼ teaspoon salt

¼ teaspoon pepper

12 ounces dried whole-grain spaghetti

2 tablespoons semisweet chocolate chips

¼ cup plus 2 tablespoons diced onion

¾ cup low-fat shredded sharp Cheddar cheese

Stir in the beans, tomatoes with liquid, ²/3 cup onion, vinegar, chili powder, cinnamon, garlic, cumin, allspice, salt, and pepper. Cook, covered, on low for 5 to 7 hours or on high for 3 to 3½ hours.

About 15 minutes before serving time, prepare the pasta using the package directions, omitting the salt. Drain well in a colander.

Add the chocolate chips to the chili, stirring until melted.

Spoon the pasta onto plates. Top with the chili, remaining ¼ cup plus 2 tablespoons onion, and the Cheddar.

per serving

Calories 447

Total Fat 8.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 2.5 g

Cholesterol 45 mg

Sodium 269 mg

Carbohydrates 64 g

Fiber 11 g

Sugars 9 g

Protein 33 g

Dietary Exchanges

4 starch, 1 vegetable,

3 lean meat

jerk pork loin with mango salsa

serve 8

3 ounces pork and ¼ cup salsa per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

6 to 7 hours on low, OR

3 to 3½ hours on high

Mango salsa makes a colorful pairing for this delectable, spicy pork dish. Once the pork roast is slow cooking, you can make and refrigerate the salsa, or toss it together just before serving the meal. (See photo insert.)

1 cup water

½ medium onion, sliced

1 sprig of fresh thyme

1 teaspoon salt-free Jamaican jerk seasoning blend

1 2-pound boneless pork loin roast, any netting or kitchen twine and all visible fat discarded

1 tablespoon fresh lime juice

2 medium mangoes, chopped

½ cup finely chopped red bell pepper

¼ cup chopped green onions (green and white parts)

¼ cup snipped fresh cilantro

2 tablespoons fresh lime juice

¼ teaspoon crushed red pepper flakes

In the slow cooker, stir together the water, onion, and thyme. Set aside.

Sprinkle the seasoning blend all over the pork. Using your fingertips, gently press the seasoning so it adheres to the pork. Transfer to the slow cooker.

Drizzle 1 tablespoon lime juice over the pork. Cook, covered, on low for 6 to 7 hours or on high for 3 to 3½ hours, or until the pork registers 145°F on an instant-read thermometer.

Transfer the pork to a cutting board. Let stand for about 10 minutes. Cut the pork into thin slices or shred it using one or two forks.

Meanwhile, in a medium bowl, stir together the remaining ingredients. Cover and refrigerate until needed if made in advance, or prepare shortly before serving time and set aside.

When the pork is ready, spoon the salsa on top or serve alongside.

per serving

Calories 221

Total Fat 7.0 g

Saturated Fat 2.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 65 mg

Sodium 50 mg

Carbohydrates 14 g

Fiber 2 g

Sugars 12 g

Protein 25 g

Dietary Exchanges

1 fruit, 3 lean meat

cuban-style pork with orange

serves 6

3 ounces pork per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

6 to 8 hours on low, OR

3 to 4 hours on high

Many of the seasonings found in a typical Cuban adobo—a piquant sauce including garlic, cumin, oregano, and orange—are used to flavor this pork roast. In this recipe, the pork cooks on orange wedges, which provide moisture and act as a cooking rack, allowing the fat to drain away from the roast.

1 medium orange, cut into 8 wedges

½ teaspoon pepper

½ teaspoon salt

1 1 ½-pound boneless pork loin roast, any netting or kitchen twine and all visible fat discarded

1 teaspoon olive oil

2 tablespoons minced onion

1 tablespoon chopped fresh oregano

1½ teaspoons cumin seeds

2 medium garlic cloves, minced

½ teaspoon grated orange zest

Lightly squeeze the orange wedges to release only some of their juice into the slow cooker. Add the wedges, each with one flat side down.

Sprinkle the pepper and salt all over the pork. Using your fingertips, gently press the seasonings so they adhere to the pork. In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 to 6 minutes, turning to brown on all sides. Transfer to a large plate.

Reduce the heat to medium. Add the remaining ingredients to the skillet, stirring to combine. Cook for 2 minutes, or until the onion begins to soften and the ingredients are fragrant. Spread over the pork. Place the pork on the orange wedges. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours, or until the pork registers 145°F on an instant-read thermometer.

Transfer the pork to a cutting board. Discard the orange wedges. Let the pork stand, loosely covered, for 10 minutes before slicing.

per serving

Calories 183

Total Fat 7.5 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 4.0 g

Cholesterol 65 mg

Sodium 242 mg

Carbohydrates 3 g

Fiber 0 g

Sugars 1 g

Protein 25 g

Dietary Exchanges

3 lean meat

four-seed pork loin

serve 8

3 ounces pork and 2 tablespoons sauce per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

6 to 7 hours on low, OR

3 to 3½ hours on high

The slow cooker mellows a combination of spices to create an extremely flavorful pork roast.

²/3 cup unsweetened apple cider or apple juice

½ medium onion, sliced

1 teaspoon fennel seeds, crushed

1 teaspoon caraway seeds, crushed

1 teaspoon dill seeds, crushed

1 teaspoon celery seeds, crushed

1 tablespoon spicy brown mustard

1 2-pound boneless pork loin roast, any netting or kitchen twine and all visible fat discarded

1 tablespoon cornstarch

1 tablespoon unsweetened apple cider or apple juice

In the slow cooker, stir together ²/3 cup cider and the onion. Set aside.

On a large piece of wax paper, combine the fennel, caraway, dill, and celery seeds. Spread them in a single layer. Set aside.

Brush the mustard all over the pork loin. Gently roll the pork in the seeds to coat. Place the pork in the slow cooker. Cook, covered, on low for 6 to 7 hours or on high for 3 to 3½ hours, or until the pork registers 145°F on an instant-read thermometer.

Leaving the cooking liquid in the slow cooker, transfer the pork to a cutting board. Let the pork stand for about 10 minutes. Slice the pork. Cover to keep warm.

While the pork is standing, strain the cooking liquid into a small saucepan.

Put the cornstarch in a small bowl. Add the remaining 1 tablespoon cider, whisking to dissolve. Whisk into the cooking liquid. Cook over medium heat for 2 minutes, or until the sauce is thickened and bubbly, whisking constantly. Serve spooned over the pork.

cook’s tip on crushing seeds: You can crush seeds by using a mortar and pestle or spreading them in a single layer on a cutting board and either pressing them with the side of a chef’s knife blade or rolling over them with a rolling pin.

per serving

Calories 188

Total Fat 7.0 g

Saturated Fat 2.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 65 mg

Sodium 68 mg

Carbohydrates 5 g

Fiber 1 g

Sugars 3 g

Protein 25 g

Dietary Exchanges

½ other carbohydrate, 3 lean meat

tuscan pork and beans

serves 6

3 ounces pork and ¹/3 cup beans per serving

slow cooker size/shape

2- to 3-quart round or oval

slow cooking time

8 to 12 hours on low, OR

4 to 6 hours on high

As the pork loin, with its crust of rosemary, garlic, and fennel, slowly cooks atop the beans, it infuses them with robust flavor.

½ cup dried Great Northern beans, sorted for stones and shriveled beans, rinsed, and drained

1 large red bell pepper, chopped

¾ cup fat-free, low-sodium chicken broth

1 teaspoon olive oil

1 1 ½-pound boneless pork loin roast, any netting or kitchen twine and all visible fat discarded

½ teaspoon salt

¼ teaspoon pepper

2 tablespoons finely chopped fresh rosemary

4 medium garlic cloves, minced

1 teaspoon dried fennel seeds, crushed

Fill a small saucepan three-fourths full of water. Bring to a boil over high heat. Stir in the beans. Return to a boil. Reduce the heat and simmer for 15 minutes. Pour the beans into a colander and rinse. Pour into the slow cooker. Stir in the bell pepper and broth.

Meanwhile, in a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 to 6 minutes, turning to brown all sides. Transfer to a large plate. Sprinkle the salt and pepper over the top side of the pork. Using your fingertips, gently press the seasonings so they adhere to the pork.

In a small bowl, stir together the rosemary, garlic, and fennel seeds. Sprinkle over the top of the pork. Place the pork with the seasoned side up on the beans. Cook, covered, on low for 8 to 12 hours or on high for 4 to 6 hours, or until the pork is fork-tender and the beans are creamy and very tender.

Transfer the pork to a cutting board, leaving the bean mixture in the slow cooker. Let the pork stand, loosely covered, for 10 minutes before slicing. Serve over the beans or with the beans on the side.

cook’s tip: For this recipe, you don’t need to test the pork for doneness with a thermometer. It will cook past the minimum internal temperature needed for food safety (145°F) to get to the fork-tender stage.

per serving

Calories 230

Total Fat 8.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 4.0 g

Cholesterol 65 mg

Sodium 250 mg

Carbohydrates 10 g

Fiber 4 g

Sugars 1 g

Protein 28 g

Dietary Exchanges

½ starch, 3½ lean meat

pork tenderloin with cherry and peach salsa

serves 4

3 ounces pork and ¹/3 cup salsa per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

2 hours to 2 hours 15 minutes on low plus 15 minutes on high, OR 1 hour to 1 hour 10 minutes on high plus 15 minutes on high

The unusually flavored salsa, with its blend of fruity, spicy, and tangy notes, is a worthy accompaniment for the delicious, succulent pork.

Cooking spray

2 teaspoons chili powder

½ teaspoon ground cinnamon

½ teaspoon garlic powder

¼ teaspoon ground allspice

¼ teaspoon salt

¹/8 teaspoon cayenne

1 1-pound pork tenderloin, all visible fat discarded

1 teaspoon canola or corn oil

¼ cup water

1 cup frozen dark sweet cherries, thawed, coarsely chopped

1 cup frozen unsweetened peach slices, thawed, diced

1 medium fresh jalapeño, seeds and ribs discarded, finely chopped

1 tablespoon sugar

1½ teaspoons balsamic vinegar

1 teaspoon grated peeled gingerroot

Lightly spray the slow cooker with cooking spray. Set aside.

In a small bowl, stir together the chili powder, cinnamon, garlic powder, allspice, salt, and cayenne. Sprinkle over both sides of the pork. Using your fingertips, gently press the seasonings so they adhere to the pork.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 minutes, or until browned, turning once halfway through. Remove the skillet from the heat. Transfer the pork to the slow cooker.

Pour the water into the skillet, scraping the bottom and side to dislodge any browned bits. Pour around, not over, the pork. Cook, covered, on low for 2 hours to 2 hours 15 minutes or on high for 1 hour to 1 hour 10 minutes, or until the pork registers 145°F on an instant-read thermometer. Quickly transfer the pork to a cutting board. Discard the cooking liquid.

If using the low setting, change it to high. Put the remaining ingredients except the gingerroot in the slow cooker, stirring to combine. Cook, covered, for 15 minutes, or until heated through. Meanwhile, let the pork stand for about 10 minutes before slicing.

When the salsa is hot, stir in the gingerroot. Serve the salsa with the pork.

cook’s tip: It’s important not to overcook pork tenderloin—or it won’t be tender! Season it, brown it a bit, and cook it in the slow cooker just for a while.

per serving

Calories 198

Total Fat 4.0 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 2.0 g

Cholesterol 74 mg

Sodium 229 mg

Carbohydrates 15 g

Fiber 3 g

Sugars 10 g

Protein 25 g

Dietary Exchanges

1 fruit, 3 lean meat

salad greens with lime and herb pulled pork

serves 4

3 ounces pork, 1½ cups lettuce, and ¼ cup pico de gallo per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

7 to 8 hours on low, OR

3½ to 4 hours on high

A mild version of pico de gallo dresses a bed of fresh salad greens topped with herb-rubbed pork. Squeeze fresh lime juice over the salad for some extra zing.

1 medium onion, cut into 12 wedges

½ cup water

1 medium fresh jalapeño, seeds and ribs discarded, chopped

3 medium garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon dried oregano, crumbled

¼ teaspoon pepper

¼ teaspoon salt

1 1-pound pork tenderloin, all visible fat discarded

1 tablespoon fresh lime juice

1 cup chopped seeded tomatoes (2 medium)

2 tablespoons finely chopped red onion

2 tablespoons snipped fresh cilantro

1 medium garlic clove, minced

6 cups torn fresh lettuces, spinach, or a combination

1 small lime, cut into 4 wedges

In the slow cooker, stir together the onion, water, jalapeño, and 3 garlic cloves. Set aside.

In a small bowl, stir together the cumin, oregano, pepper, and salt. Sprinkle all over the pork. Using your fingertips, gently press the seasonings so they adhere to the pork.

Place the pork in the slow cooker. Drizzle the lime juice over the pork. Cook, covered, on low for 7 to 8 hours or on high for 3½ to 4 hours, or until the pork is fork-tender. (The pork will be past the minimum internal temperature of 145°F at this point.)

Meanwhile, in a medium bowl, stir together the tomatoes, red onion, cilantro, and remaining garlic clove. If you make the pico de gallo 1 hour or more in advance, cover and refrigerate until needed. If less than 1 hour, set the uncovered pico de gallo aside.

Transfer the pork to a cutting board, leaving the onion mixture in the slow cooker. Let the pork stand for 3 minutes. Using your hands or two forks, pull the meat apart into long shreds. Stir into the onion mixture to “wet” the pork.

Just before serving, arrange the lettuce on plates. Using a slotted spoon or tongs, put the pork on the lettuce, discarding the onion mixture. Top with the pico de gallo. Serve with the lime wedges for squeezing over all.

cook’s tip on seeding tomatoes: To seed tomatoes easily, cut the tomato crosswise and squeeze out the seeds and liquid.

per serving

Calories 170

Total Fat 3.0 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.0 g

Cholesterol 74 mg

Sodium 223 mg

Carbohydrates 11 g

Fiber 3 g

Sugars 6 g

Protein 26 g

Dietary Exchanges

2 vegetable, 3 lean meat

pork and butternut stew

serves 4

1¼ cups per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

5 to 6 hours on low

Ground chipotle pepper is a great ingredient to have on hand to add subtle smokiness and kick up the heat of an everyday dish. It and honey are the “secret” ingredients that make this stew special.

1½ pounds butternut squash, peeled, seeds and strings discarded, cut into 1-inch cubes, or 16 to 18 ounces refrigerated cubes

1 medium onion, chopped

1 pound pork tenderloin, all visible fat discarded, cut into 1-inch cubes

1 medium green or red bell pepper, diced

2 tablespoons uncooked instant, or quick-cooking, tapioca

½ cup fat-free, low-sodium chicken broth

¼ cup no-salt-added tomato paste

2 tablespoons honey

2 tablespoons balsamic vinegar

1 teaspoon ground cumin

½ to 1 teaspoon ground chipotle powder

¼ teaspoon salt

¼ teaspoon pepper

1½ cups uncooked instant brown rice

¼ cup snipped fresh cilantro (optional)

In the slow cooker, make one layer each, in order, of the squash, onion, pork, and bell pepper, sprinkling about 1½ teaspoons tapioca over each layer as you go.

In a small bowl, whisk together the broth, tomato paste, honey, vinegar, cumin, chipotle powder, salt, and pepper. Pour into the slow cooker. Don’t stir. Cook, covered, on low for 5 to 6 hours.

About 20 minutes before serving time, prepare the rice using the package directions, omitting the salt and margarine.

Serve the stew over the rice. Garnish with the cilantro.

cook’s tip on cutting winter squash: To make any raw whole winter squash easier to cut, microwave it first. Pierce the squash in several places with the tip of a knife. Place the squash on a paper towel. For a 1½-pound squash, as in this recipe, microwave on 100 percent power (high) for about 3 minutes. Using a kitchen towel to keep from burning your fingers, transfer the squash to a cutting board. Still using the towel, hold the squash in place and carefully cut it in the desired number of pieces.

per serving

Calories 380

Total Fat 4.0 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 1.0 g

Cholesterol 74 mg

Sodium 243 mg

Carbohydrates 60 g

Fiber 6 g

Sugars 18 g

Protein 29 g

Dietary Exchanges

3½ starch, 2 vegetable, 3 very lean meat

pork-and-beans chili

serves 4

1½ cups per serving

slow cooker size/shape

4- to 6-quart round or oval

slow cooking time

5 to 7 hours on low, OR

2 to 3 hours on high

If your idea of chili means ground beef and red beans, try this quick-to-fix pork-and-black-bean version instead. It’s guaranteed to change your way of thinking about your usual bowl of red.

1 28-ounce can no-salt-added diced or whole peeled tomatoes, undrained, diced if whole

1 pound boneless lean pork loin roast or chops, any netting or kitchen twine and all visible fat discarded, cut into 1 ½-inch cubes

1 15.5-ounce can no-salt-added black beans or no-salt-added pinto beans, rinsed and drained

1 medium onion, chopped

1 medium fresh jalapeño, seeds and ribs discarded, chopped

3 tablespoons red wine vinegar

2 teaspoons dried minced garlic

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano, crumbled

¼ teaspoon salt

¼ teaspoon pepper

¼ cup fat-free sour cream (optional)

¼ cup shredded or grated fat-free sharp Cheddar cheese (optional)

Snipped fresh cilantro (optional)

In the slow cooker, stir together the tomatoes with liquid, pork, beans, onion, jalapeño, vinegar, garlic, chili powder, cumin, oregano, salt, and pepper. Cook, covered, on low for 5 to 7 hours or on high for 2 to 3 hours. Ladle into bowls. Top each serving with the sour cream, Cheddar, and cilantro.

per serving

Calories 326

Total Fat 8.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 64 mg

Sodium 239 mg

Carbohydrates 31 g

Fiber 7 g

Sugars 12 g

Protein 31 g

Dietary Exchanges

1 starch, 3 vegetable, 3½ lean meat

per serving (with optional toppings)

Calories 352

Total Fat 8.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 68 mg

Sodium 321 mg

Carbohydrates 34 g

Fiber 7 g

Sugars 13 g

Protein 34 g

Dietary Exchanges

1½ starch, 3 vegetable, 3½ lean meat

alsatian pork-and-potato casserole

serves 8

3 ounces pork and 1 cup vegetables per serving

slow cooker size/shape

5- to 7-quart round or oval

slow cooking time

6 to 7 hours on low plus 20 to 30 minutes on low

Reminiscent of a dish you might enjoy in Alsace, where the cuisine is more German than French, this casserole uses everyday ingredients to create a satisfying meal. The low heat is needed for tenderness and moistness. Serve it with green beans, followed with fresh fruit for dessert.

Cooking spray

1 teaspoon olive oil and 1 teaspoon olive oil, divided use

8 boneless center-cut pork chops (about 4 ounces each), all visible fat discarded, patted dry

2 medium onions, cut crosswise into ¼-inch slices

2 pounds red potatoes, peeled, cut crosswise into ¼-inch slices

2 medium garlic cloves, minced

1½ teaspoons caraway seeds

1½ teaspoons dried thyme, crumbled

½ teaspoon salt

¼ teaspoon pepper

1 cup fat-free, low-sodium beef broth, and ½ cup fat-free, low-sodium chicken broth, divided use

2 tablespoons cornstarch

1 medium red bell pepper, cut into ¼-inch rings

Lightly spray the slow cooker with cooking spray. Set aside.

In a large skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the pork for 3 to 4 minutes on each side, or until browned. Transfer to a large plate. Set aside.

Add the remaining 1 teaspoon oil to the skillet, swirling to coat the bottom. Cook the onions for 8 to 10 minutes, or until softened and golden, stirring frequently and adjusting the heat as necessary so they don’t burn.

In the slow cooker, make one layer each of half the potatoes and half the onions. Sprinkle with half the garlic and all the caraway seeds, thyme, salt, and pepper. Arrange the pork on the onions. Repeat with the remaining potatoes, onions, and garlic. Don’t stir.

Pour 1 cup broth into the skillet. Cook over medium heat for 5 minutes, or until hot.

Put the cornstarch in a small bowl. Add the remaining ½ cup broth, whisking to dissolve. Whisk into the broth in the skillet. Cook for 1 minute, or until thickened, whisking constantly. Pour over the ingredients in the slow cooker. Cook, covered, on low for 6 to 7 hours, or until the pork is slightly pink in the center.

Quickly arrange the bell pepper on top of the casserole and re-cover the slow cooker. Cook for 20 to 30 minutes, or until the bell pepper is tender.

cook’s tip: Mandolines and inexpensive v-blade slicers make quick work of slicing potatoes and onions to uniform thickness.

per serving

Calories 266

Total Fat 7.0 g

Saturated Fat 2.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 3.0 g

Cholesterol 60 mg

Sodium 234 mg

Carbohydrates 25 g

Fiber 3 g

Sugars 4 g

Protein 25 g

Dietary Exchanges

1½ starch, 3 lean meat

pork chops with grape tomatoes and fresh basil

serves 4

1 pork chop and ¼ cup sauce per serving

slow cooker size/shape

2½- to 3½-quart round or oval

slow cooking time

2½ to 3½ hours on low, OR

1½ to 2 hours on high

For an easy Italian meal, serve this dish, beautiful with its vibrant topping of red tomatoes and deep green basil, with whole-wheat orzo and broccoli rabe.

3 medium garlic cloves, minced

¼ teaspoon salt

¼ teaspoon pepper

4 lean bone-in pork rib chops (about 6 ounces each), all visible fat discarded

1 teaspoon olive oil

¹/3 cup white wine (regular or nonalcoholic) or fat-free low-sodium, chicken broth

1½ cups grape tomatoes, halved

2 tablespoons loosely packed chopped fresh basil

Sprinkle the garlic, salt, and pepper over both sides of the pork. Using your fingertips, gently press the seasonings so they adhere to the pork.

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the pork for 4 to 6 minutes, or until browned, turning once halfway through. Arrange in a single layer in the slow cooker (the ends of the chops may slightly overlap).

Pour the wine into the skillet. Increase the heat to high and bring to a boil, scraping the bottom and side to dislodge any browned bits. Boil for 30 seconds to 1 minute, or until the mixture is reduced by about half. Pour over the pork.

Spread the tomatoes over the pork. Cook, covered, on low for 2½ to 3½ hours or on high for 1½ to 2 hours, or until the pork is tender and slightly pink in the very center.

Transfer the pork to plates. Using a slotted spoon, spoon the tomatoes over the pork. Set aside. Pour the cooking liquid into a medium skillet. Bring to a boil over high heat. Boil for 2 to 4 minutes, or until reduced by one-third (to about ¼ cup). Pour over the pork and tomatoes. Sprinkle with the basil.

per serving

Calories 222

Total Fat 9.5 g

Saturated Fat 2.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 3.5 g

Cholesterol 68 mg

Sodium 216 mg

Carbohydrates 5 g

Fiber 1 g

Sugars 2 g

Protein 26 g

Dietary Exchanges

1 vegetable, 3 lean meat

garlicky lamb steaks with green olive and tomato relish

serves 4

3 ounces lamb and 2 tablespoons relish per serving

slow cooker size/shape

2- to 3-quart round or oval

slow cooking time

3 to 5 hours on low, OR

1½ to 2½ hours on high

A lively relish of tangy green olives, sweet grape tomatoes, crunchy almonds, and fragrant basil and mint tops these rich-tasting lamb steaks.

3 medium garlic cloves, minced

¼ teaspoon salt

¼ teaspoon pepper

4 boneless top round lamb steaks (about 4 ounces each), all visible fat discarded

1 teaspoon olive oil

1 large onion, cut into ½-inch wedges

½ cup fat-free, low-sodium chicken broth

¼ cup pitted green olives or pimiento-stuffed olives, chopped

¼ cup chopped grape tomatoes

1 tablespoon slivered almonds, chopped

1 tablespoon chopped fresh basil

1½ teaspoons chopped fresh mint

¹/8 teaspoon minced garlic

¹/8 teaspoon pepper

Sprinkle the garlic, salt, and ¼ teaspoon pepper over both sides of the lamb. Using your fingertips, gently press the seasonings so they adhere to the lamb.

In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the lamb for 3 to 5 minutes, or until browned, turning once halfway through. Transfer to a large plate. Set aside.

In the same skillet, still over medium-high heat, cook the onion for 3 minutes, or until soft, stirring frequently. Transfer the onion to the slow cooker. Place the lamb on the onion.

Pour the broth into the skillet. Increase the heat to high and bring to a boil, scraping the bottom and side to dislodge any browned bits. Pour over the lamb. Cook, covered, on low for 3 to 5 hours or on high for 1½ to 2½ hours, or until the lamb is tender.

Just before serving time, in a small bowl, stir together the remaining ingredients. Spoon the relish over the lamb.

per serving

Calories 212

Total Fat 11.0 g

Saturated Fat 3.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 5.5 g

Cholesterol 68 mg

Sodium 381 mg

Carbohydrates 7 g

Fiber 2 g

Sugars 4 g

Protein 22 g

Dietary Exchanges

1 vegetable, 3 lean meat, ½ fat