vegetables and side dishes

honey-roasted vegetables

serves 8

½ cup per serving

slow cooker size/shape

4- to 5-quart round or oval

slow cooking time

5 to 6 hours on low, OR

2½ to 3 hours on high

A touch of honey and the subtle flavor of thyme accent this dish and bring out the natural flavors of the vegetables.

4 medium carrots, parsnips, or a combination (about 8 ounces total), cut crosswise into 1-inch pieces

8 whole boiling onions, or 1 medium onion, cut into 8 wedges

8 unpeeled red potatoes (about 2 ounces each), halved

2 medium sweet potatoes (about 8 ounces each), quartered

1 tablespoon snipped fresh thyme

½ teaspoon pepper

¹/8 teaspoon salt

2 tablespoons water

1 tablespoon honey

2 teaspoons fresh lemon juice

In the slow cooker, make one layer each, in order, of the carrots, onions, red potatoes, and sweet potatoes. Sprinkle with the thyme, pepper, and salt. Add the water. Don’t stir. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours.

Just before serving, in a small bowl, whisk together the honey and lemon juice. Drizzle over the vegetables.

cook’s tip: So that all the veggies in this dish can slow cook together successfully, layer them, placing the carrots (and parsnips), which cook more slowly, on the bottom of the cooker, where they will get the most concentrated heat. The sweet potatoes slow cook more quickly than the other vegetables in this dish, so they go on top.

per serving

Calories 118

Total Fat 0.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 104 mg

Carbohydrates 28 g

Fiber 4 g

Sugars 8 g

Protein 3 g

Dietary Exchanges

1½ starch, 1 vegetable

barley casserole

serves 10

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

6 to 8 hours on low, OR

3½ to 4 hours on high

A terrific dish for a potluck, this casserole features often-overlooked barley, one of the world’s oldest grains. Mixed-vegetable juice, Worcestershire sauce, and pepper bump up the flavor of this easy-as-can-be dish.

8 ounces baby bella mushrooms, sliced (2 ½ to 3 cups)

2 cups low-sodium spicy mixed-vegetable juice

1 cup fat-free, low-sodium vegetable broth

1 cup uncooked pearl barley (not quick cooking or instant)

1 cup chopped onion

2 teaspoons Worcestershire sauce (lowest sodium available)

3 medium garlic cloves, minced

1 teaspoon dried basil, crumbled

¼ teaspoon pepper

3 tablespoons plus 1 teaspoon slivered almonds, dry-roasted and coarsely chopped

In the slow cooker, stir together all the ingredients except the almonds. Cook, covered, on low for 6 to 8 hours or on high for 3½ to 4 hours, or until the barley is tender. Sprinkle each serving with 1 teaspoon almonds.

per serving

Calories 108

Total Fat 1.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 42 mg

Carbohydrates 21 g

Fiber 4 g

Sugars 3 g

Protein 4 g

Dietary Exchanges

1 starch, 1 vegetable

chipotle baked beans

serves 12

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

8 hours on low plus 2 to 4 hours on low

These unorthodox baked beans will be the hit of the next party or picnic. They pack a pleasing punch, courtesy of heat from chipotle peppers canned in adobo sauce.

2 cups dried navy beans, sorted for stones and shriveled beans, rinsed, and drained

1 large Vidalia, Maui, Oso Sweet, or other sweet onion, chopped

½ cup frozen orange juice concentrate, thawed

½ cup molasses (dark preferred)

¼ cup no-salt-added tomato paste

¼ cup water

2 large garlic cloves, minced

2 teaspoons chipotle pepper canned in adobo sauce, or to taste, finely chopped

2 teaspoons dry mustard

¼ teaspoon salt

¼ cup snipped fresh cilantro

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 into a colander and rinse. Pour into a large bowl.

Stir the onion, orange juice concentrate, molasses, tomato paste, ¼ cup water, garlic, chipotle, and mustard into the beans. Transfer to the slow cooker. Cook, covered, on low for about 8 hours. Quickly check to see whether the beans look like they’re getting too dry. They aren’t intended to be at all soupy, but if you like a bit more liquid, stir in several tablespoons of water. Re-cover the slow cooker. Cook for 2 to 4 hours. When the beans are done, stir in the salt. Serve garnished with the cilantro.

cook’s tip: You can put the cooked beans directly into the slow cooker instead of back in the bowl, but the inside of the slow cooker will get less messy—and you can more easily combine all the ingredients—if you use the bowl.

per serving

Calories 184

Total Fat 1.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 71 mg

Carbohydrates 38 g

Fiber 9 g

Sugars 14 g

Protein 8 g

Dietary Exchanges

2½ starch

balsamic-glazed beets with toasted walnuts

serves 4

½ cup per serving

slow cooker size/shape

1½- to 2½-quart round or oval

slow cooking time

3½ to 6 hours on low, OR

2 to 3 hours on high

As it reduces, balsamic vinegar thickens and becomes sweeter (though it does smell pungent), making it an addictively tasty, syrupy g!aze for fresh beets. Serve the beets as a side dish or use a smaller amount on salads. (See photo insert.)

1¼ pounds beets (3 medium to large), peeled, halved, and cut into 1-inch wedges

¼ cup water

¹/3 cup balsamic vinegar

¼ teaspoon firmly packed light or dark brown sugar

¼ cup chopped walnuts, dry-roasted

Put the beets in the slow cooker. Pour in the water. Cook, covered, on low for 3½ to 6 hours or on high for 2 to 3 hours, or until the beets are tender when pierced with a fork.

Meanwhile, in a small saucepan, stir together the vinegar and brown sugar. Bring to a boil over medium-high heat. Boil for 2 to 3 minutes, or until syrupy, stirring frequently (you will begin to see the bottom of the pan as you stir). Using a slotted spoon, transfer the beets to a serving bowl.

Drizzle the vinegar mixture over the beets. Sprinkle with the walnuts. Serve warm or at room temperature.

cook’s tip on fresh beets: Peel the beets using a vegetable peeler and wear disposable gloves to avoid having your hands turn red as you peel.

per serving

Calories 108

Total Fat 5.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 3.5 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 79 mg

Carbohydrates 15 g

Fiber 3 g

Sugars 11 g

Protein 3 g

Dietary Exchanges

2 vegetable, ½ other carbohydrate, 1 fat

braised broccoli rabe with cherry tomatoes

serves 4

½ cup per serving

slow cooker size/shape

3-quart round or oval

slow cooking time

3½ to 4 hours on low plus 30 minutes on high, OR

1½ to 2 hours on high plus 30 minutes on high

Cooking broccoli rabe until it is very tender softens its slightly bitter flavor, so the slow cooker is a good choice when preparing this staple of Italian cuisine.

2 teaspoons olive oil

2 medium garlic cloves, thinly sliced

1 pound broccoli rabe, tough stems discarded, leaves and florets cut into 2-inch pieces (about 6 cups)

½ cup fat-free, low-sodium chicken broth

¹/8 teaspoon salt

¹/8 teaspoon crushed red pepper flakes

1 cup cherry tomatoes

In a small skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the garlic for 2 minutes, or until lightly browned, stirring constantly. Transfer to the slow cooker.

Stir in the broccoli rabe, broth, salt, and red pepper flakes. Cook, covered, on low for 3½ to 4 hours or on high for 1½ to 2 hours, or until the broccoli rabe is tender.

If using the low setting, change it to high. Quickly stir in the tomatoes and re-cover the slow cooker. Cook for 30 minutes, or until the tomatoes are softened. Using a slotted spoon, transfer the mixture to plates.

cook’s tip: This dish makes a delicious vegetarian meal for two when served over whole-grain pasta and sprinkled with a small amount of shredded or grated Parmesan cheese. (Be sure to use vegetable broth instead of chicken broth.) Unlike when you serve the broccoli rabe as a side dish, here you will want to spoon the cooking liquid over the pasta to add moisture and flavor.

per serving

Calories 69

Total Fat 2.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Cholesterol 0 mg

Sodium 118 mg

Carbohydrates 9 g

Fiber 1 g

Sugars 3 g

Protein 5 g

Dietary Exchanges

2 vegetable, ½ fat

shredded brussels sprouts with almonds

serves 4

heaping ½ cup per serving

slow cooker size/shape

1½- to 2½-quart round or oval

slow cooking time

2 hours on high

A slow simmer makes these brussels sprouts tender and flavorful—but leaches out a lot of their color. We think you’ll hardly notice that once you experience the flavor and crunch of this side dish, which is rich in vitamin C.

2 teaspoons olive oil

1 small onion, thinly sliced

1 small carrot, diced

1 medium garlic clove, minced

10 ounces brussels sprouts, trimmed and shredded

½ cup fat-free, low-sodium vegetable broth, or fat-free, low-sodium chicken broth

¼ teaspoon salt

Pinch of pepper

2 tablespoons slivered almonds, dry-roasted

½ teaspoon red wine vinegar

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and carrot, covered, for 6 minutes, or until tender, stirring occasionally. Stir in the garlic. Cook for 1 minute, stirring frequently. Transfer to the slow cooker.

Stir in the brussels sprouts, broth, salt, and pepper. Cook, covered, on high for 2 hours. Turn off the slow cooker. Just before serving, stir in the almonds and vinegar.

cook’s tip: Use the coarse side of a box grater or the thin-slicing blade of a food processor to shred the brussels sprouts.

per serving

Calories 88

Total Fat 4.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 1.0 g

Monounsaturated Fat 2.5 g

Cholesterol 0 mg

Sodium 180 mg

Carbohydrates 11 g

Fiber 4 g

Sugars 4 g

Protein 4 g

Dietary Exchanges

2 vegetable, 1 fat

sweet and tangy red cabbage

serves 8

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

5 to 7 hours on low, OR

2½ to 3½ hours on high

Sweetened dried cranberries temper the snap of cider vinegar in this jewel-toned side dish. Try it with lean pork roast or pork chops.

1 medium head red cabbage (about 1 ½ pounds), coarsely shredded (about 7 cups)

1 medium, tart apple, such as Honey Crisp, Granny Smith, or Cortland, cut into medium slices

½ cup diced onion

3 tablespoons cider vinegar

2 tablespoons dark brown sugar

2 tablespoons sweetened dried cranberries

2 tablespoons water

¼ teaspoon salt

¼ teaspoon pepper

In the slow cooker, stir together all the ingredients. Cook, covered, on low for 5 to 7 hours or on high for 2½ to 3½ hours.

cook’s tip on shredding cabbage: For quick and easy slicing, discard any tough outer cabbage leaves. Quarter the head and discard the core. Use the thin-slicing blade of a food processor, or cut the quarters crosswise into very thin strips.

per serving

Calories 63

Total Fat 0.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 94 mg

Carbohydrates 15 g

Fiber 3 g

Sugars 11 g

Protein 1 g

Dietary Exchanges

½ fruit, 1 vegetable

pomegranate carrots

serves 6

scant ½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

4 to 4½ hours on high

You’ll be so taken with how the well-balanced combination of ingredients—pomegranate juice, Dijon mustard, rice vinegar, ginger, and honey—makes these carrots come alive with flavor that you probably won’t mind their change in color.

1 pound baby carrots (halved lengthwise if extra large)

1 teaspoon olive oil

½ cup chopped onion

1 medium garlic clove, minced

¼ cup pomegranate juice

2 tablespoons Dijon mustard

2 tablespoons honey

2 teaspoons plain rice vinegar

1 teaspoon grated peeled gingerroot

1 tablespoon snipped fresh parsley

Place the carrots in the slow cooker. Set aside.

In a small nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 to 4 minutes, or until soft, stirring frequently. Stir in the garlic. Cook for 30 seconds, stirring constantly. Gently stir into the carrots.

In a small bowl, whisk together the remaining ingredients except the parsley. Pour into the slow cooker. Cook, covered, on high for 4 to 4½ hours, or until the carrots are tender-crisp. Just before serving, garnish with the parsley.

per serving

Calories 78

Total Fat 1.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 157 mg

Carbohydrates 17 g

Fiber 3 g

Sugars 12 g

Protein 1 g

Dietary Exchanges

1 vegetable, ½ other carbohydrate

crock-roasted carrots and parsnips with cumin-yogurt sauce

serves 6

½ cup vegetables and 1 tablespoon sauce per serving

slow cooker size/shape

1½- to 2½-quart round or oval (preferred)

slow cooking time

5 to 7 hours on low, OR

2½ to 3½ hours on high

The key to success with this dish is to select carrots and parsnips of approximately equal size and cut them into pieces of similar size and shape so they will cook evenly at the same rate. Serve this dish with roasted meat or poultry.

12 ounces medium carrots, each halved crosswise, then quartered lengthwise (cut into sixths if large) (strips should be ½ to ¾ inch thick)

12 ounces medium parsnips, each halved crosswise, then quartered lengthwise (cut into sixths if large) (strips should be ½ to ¾ inch thick)

¼ cup fat-free, low-sodium chicken broth

¹/3 cup fat-free plain yogurt

1 tablespoon fat-free milk

1 teaspoon ground cumin (dry-roasted preferred)

Dash of pepper

1 tablespoon snipped fresh parsley

In the slow cooker, make one layer of the carrots, then of the parsnips. Pour in the broth. Don’t stir. Cook, covered, on low for 5 to 7 hours or on high for 2½ to 3½ hours, or until the vegetables are just tender and lightly browned on the edges that touch the sides of the crock.

Just before serving time, in a small bowl, whisk together the yogurt, milk, cumin, and pepper. Set aside.

Using tongs, transfer the vegetables to plates. Sprinkle with the parsley. Drizzle with the sauce.

cook’s tip on dry-roasting ground spices: Many people dry-roast whole spices to intensify their flavor. It is common in Indian cooking to also dry-roast ground spices, as in this recipe.

per serving

Calories 76

Total Fat 0.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 60 mg

Carbohydrates 17 g

Fiber 4 g

Sugars 7 g

Protein 2 g

Dietary Exchanges

1 starch, 1 vegetable

braised cauliflower with crisp garlic crumbs

serves 8

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

2 hours on high

Showering cauliflower with crunchy garlic-infused crumbs makes it irresistible!

1 medium head of cauliflower (about 1 ½ pounds), cut into 1 ½-inch florets

½ cup fat-free, low-sodium vegetable broth, or fat-free, low-sodium chicken broth

2 slices whole-wheat bread (lowest sodium available), processed to crumbs, or 1 ½ cups plain whole-wheat panko (Japanese bread crumbs)

1 tablespoon olive oil

2 medium garlic cloves, minced

¼ teaspoon salt

¹/8 teaspoon pepper

2 tablespoons snipped fresh parsley

In the slow cooker, cook the cauliflower and broth, covered, on high for 2 hours, or until the cauliflower is tender.

About 10 minutes before the cauliflower is ready, put the bread crumbs in a medium nonstick skillet. Drizzle with the oil. Using your fingers, combine until the crumbs are coated. Stir in the garlic, salt, and pepper. Cook over medium heat for 5 minutes, or until lightly browned, stirring frequently. Remove from the heat. Stir in the parsley. Set aside.

Using a slotted spoon, transfer the cauliflower to plates. Sprinkle with the crumb mixture.

per serving

Calories 42

Total Fat 2.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 1.5 g

Cholesterol 0 mg

Sodium 120 mg

Carbohydrates 5 g

Fiber 1 g

Sugars 1 g

Protein 2 g

Dietary Exchanges

1 vegetable, ½ fat

sicilian eggplant caponata

serves 10

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

4 hours on low plus 3 to 4 hours on low, OR

2 hours on high plus 1 to 2 hours on high

You can enjoy this caponata in several ways: as a vegetable side dish, ladled over whole-grain pasta or polenta (see the Cook’s Tip on Leftover Grits), as a vegetarian main dish for four, or spread lightly on thin pieces of toasted baguettes for bruschetta for 20. Add a sprinkling of Parmesan cheese when using the caponata as a main dish or bruschetta.

Cooking spray

1½ pounds Italian plum (Roma) tomatoes, seeded and chopped

1 1-pound eggplant, unpeeled, cut into ½-inch cubes

1½ cups chopped Vidalia, Maui, Oso Sweet, or other sweet onion

2 medium ribs of celery, cut crosswise into ¼-inch slices

2 medium garlic cloves, minced

1 tablespoon uncooked instant, or quick-cooking, tapioca

2 teaspoons sugar

¼ teaspoon salt

¼ cup no-salt-added tomato paste

3 tablespoons red wine vinegar

5 medium pimiento-stuffed green olives, finely chopped

1 tablespoon capers, drained, halved if large

½ cup snipped fresh parsley or chopped fresh basil (optional)

Lightly spray the slow cooker with cooking spray. Using half of each ingredient, make one layer each, in order, of the tomatoes, eggplant, onion, celery, and garlic in the slow cooker. Sprinkle with half each of the tapioca, sugar, and salt. Repeat. Don’t stir.

In a small bowl, whisk together the tomato paste and vinegar. Pour into the slow cooker. Cook, covered, on low for 4 hours or on high for 2 hours. Quickly stir the vegetables and re-cover the slow cooker. Cook on low for 3 to 4 hours or on high for 1 to 2 hours, until the vegetables are tender.

Stir in the olives and capers. Change the setting to warm or turn off the slow cooker. For maximum flavor, let the caponata cool for about 30 minutes, or until room temperature. Just before serving, sprinkle with the parsley.

cook’s tip: Refrigerate any leftovers in an airtight container for up to two days. Let them come to room temperature before serving.

per serving

Calories 50

Total Fat 0.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 143 mg

Carbohydrates 11 g

Fiber 3 g

Sugars 6 g

Protein 2 g

Dietary Exchanges

2 vegetable

cheesy basil grits

serves 6

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

4 hours on low, OR

2 hours on high

A little southern, a little Mediterranean, and a little south of the border, these grits qualify as comfort food wherever they’re served. Keep in mind that you’ll need to stir the grits several times as they cook to creamy goodness.

Cooking spray

3 cups water

1 cup uncooked grits (not instant or quick-cooking)

½ teaspoon garlic powder

¹/8 teaspoon salt

¼ cup shredded or grated Parmesan cheese or finely shredded part-skim mozzarella

2 tablespoons chopped fresh basil

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

1 small tomato, seeded and diced

1 tablespoon olive oil (extra virgin preferred)

Lightly spray the slow cooker with cooking spray.

In the slow cooker, stir together the water, grits, and garlic powder. Cook, covered, on low for 4 hours or on high for 2 hours, or until the grits are creamy and tender, stirring every hour on low or every 30 minutes on high. Be sure to quickly stir and re-cover each time.

Spoon the grits into a shallow serving dish. Sprinkle in the order listed with the remaining ingredients except the oil. Drizzle with the oil.

cook’s tip on leftover grits: Ever wonder what to do with leftover grits? The answer is simple—make polenta for a great side dish! Cover and refrigerate the cooked grits for up to two days, then cut into wedges. To microwave one serving, place a wedge on a microwaveable plate. Microwave, covered, on 100 percent power (high) for 20 to 30 seconds, or until heated through.

per serving

Calories 133

Total Fat 3.5 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 2.0 g

Cholesterol 2 mg

Sodium 110 mg

Carbohydrates 23 g

Fiber 2 g

Sugars 1 g

Protein 4 g

Dietary Exchanges

1½ starch, ½ fat

lentil and bell pepper salad with lemon-orange dressing

serves 8

½ cup per serving

slow cooker size/shape

1½- to 2½-quart round or oval

slow cooking time

2½ to 3½ hours on low, OR

1 hour 15 minutes to 1 hour 45 minutes on high

Lentils are nutritious and inexpensive but become visually appealing only when surrounded by colorful ingredients, such as the baby spinach, yellow and orange bell peppers, cherry tomatoes, and blackish-purple olives that brighten this salad. Adding the tangy citrus dressing to the lentils while they are still warm assures maximum flavor absorption.

3 cups water

1 cup dried brown lentils (about 8 ounces), sorted for stones and shriveled lentils, rinsed, and drained

3 tablespoons frozen orange juice concentrate, thawed

1 teaspoon grated lemon zest

¹/3 cup fresh lemon juice

1 teaspoon olive oil (extra virgin preferred)

½ teaspoon Dijon mustard

1 medium garlic clove, minced

¹/8 teaspoon salt

¹/8 teaspoon pepper

1 ounce baby spinach (about 1 cup), coarsely chopped

¾ cup diced yellow bell pepper

¾ cup diced orange bell pepper

²/3 cup cherry tomatoes, halved

¼ cup kalamata olives, halved

In the slow cooker, stir together the water and lentils. Cook, covered, on low for 2½ to 3½ hours or on high for 1 hour 15 minutes to 1 hour 45 minutes, or until the lentils are just tender but still hold their shape.

Meanwhile, in a small bowl, whisk together the orange juice concentrate, lemon zest, lemon juice, oil, mustard, garlic, salt, and pepper. Set the dressing aside.

When the lentils are ready, drain well in a colander. Transfer to a large bowl. Pour ¹/3 cup dressing over the lentils, lightly tossing to coat. Let stand for 15 minutes so the flavors blend.

Add the spinach, bell peppers, tomatoes, and olives to the lentils, tossing gently to combine, and adding 1 to 2 tablespoons of the extra dressing if the salad seems too dry.

per serving

Calories 132

Total Fat 2.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.5 g

Cholesterol 0 mg

Sodium 126 mg

Carbohydrates 23 g

Fiber 4 g

Sugars 6 g

Protein 8 g

Dietary Exchanges

1½ starch, ½ lean meat

roasted red potatoes with lemon and green onions

serves 4

4 potato halves 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

If you’re looking for a versatile dish, you’ve found it. Ideal as a side dish, these flavorful potatoes also work well as an appetizer. They’re easy to make and super easy to serve, and they’re equally delicious warm or at room temperature.

Cooking spray

8 2-ounce red potatoes, halved crosswise

½ medium onion, thinly sliced

½ teaspoon garlic powder

½ teaspoon dried oregano, crumbled

1 tablespoon olive oil

2 medium green onions, finely chopped

2 tablespoons water

1 to 2 teaspoons grated lemon zest

1 tablespoon fresh lemon juice

¹/8 teaspoon salt

1½ teaspoons olive oil (extra virgin preferred)

Lightly spray the slow cooker with cooking spray. Put the potatoes, onion, garlic powder, oregano, and 1 tablespoon oil in the slow cooker, tossing to coat. (Be sure the potatoes are covered with the mixture.) Cook, covered, on low for 6 hours or on high for 3 hours, or until the potatoes are tender when pierced with a fork.

Turn off the slow cooker. Using a slotted spoon, transfer the potatoes to a shallow pan, such as a pie pan, leaving the drippings in the slow cooker. Stir the remaining ingredients into the drippings. Spoon over the potatoes, stirring gently to coat. Let stand for at least 10 minutes so the flavors blend and the potatoes are cool enough to eat.

per serving

Calories 138

Total Fat 5.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 3.5 g

Cholesterol 0 mg

Sodium 97 mg

Carbohydrates 21 g

Fiber 3 g

Sugars 3 g

Protein 2 g

Dietary Exchanges

1½ starch, 1 fat

maple-glazed quinoa

serves 8

½ cup per serving

slow cooker size/shape

1½- to 2½-quart round or oval

slow cooking time

2½ to 3½ hours on low, OR

1 hour 15 minutes to 1 hour 45 minutes on high

By using maple extract to supplement pure maple syrup, you get more-intense flavor without added calories.

2 cups water

1 cup uncooked quinoa, rinsed well under cold running water and drained

1 medium carrot, diced

2 tablespoons dark raisins or sweetened dried cranberries

1 tablespoon pure maple syrup

¼ teaspoon maple extract

In the slow cooker, stir together all the ingredients. Cook, covered, on low for 2½ to 3½ hours or on high for 1 hour 15 minutes to 1 hour 45 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork before serving.

cook’s tip on quinoa: Quinoa (KEEN-wah), an ancient grain native to the Andes, contains complete protein, as well as contributing iron and calcium. Toss quinoa with dry-roasted pine nuts and fresh herbs, chill it to combine with fruit for a salad, or serve it as a breakfast cereal.

per serving

Calories 97

Total Fat 1.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 10 mg

Carbohydrates 18 g

Fiber 2 g

Sugars 5 g

Protein 3 g

Dietary Exchanges

1 starch

pumpkin-sage risotto

serves 8

½ cup per serving

slow cooker size/shape

1½- to 2½-quart round or oval

slow cooking time

3½ to 4½ hours on low, OR

1 hour 45 minutes to 2 hours 15 minutes on high

Canned pumpkin adds a luscious reminder of fall to this risotto, which is made extra creamy with arborio rice and fat-free half-and-half.

1 teaspoon olive oil

¹/3 cup minced shallots or onions

1 medium garlic clove, minced

2 tablespoons chopped fresh sage

1 cup uncooked arborio rice

1 cup canned solid-pack pumpkin (not pie filling)

3 cups fat-free, low-sodium chicken broth

¼ cup fat-free half-and-half

¼ teaspoon salt

¹/8 teaspoon pepper

Leaves or sprigs of fresh sage

In a small skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the shallots for 2 minutes, or until beginning to soften, stirring constantly.

Stir in the garlic and chopped sage. Cook for 30 seconds, stirring constantly.

Stir in the rice. Cook for 2 minutes, stirring constantly. Transfer to the slow cooker.

Stir in the pumpkin. Pour in the broth, stirring until combined. Cook, covered, on low for 3½ to 4½ hours or on high for 1 hour 45 minutes to 2 hours 15 minutes, or until the rice is tender and creamy but with a slight bite and almost all the liquid is absorbed. Transfer to a large bowl.

Stir in the half-and-half, salt, and pepper. Serve the risotto garnished with the sage leaves or sprigs.

cook’s tip on arborio rice: Make sure you cook arborio rice in oil for at least 2 minutes so the hull will begin to soften and the rice will stay creamy as it slow cooks. To preserve that creaminess, serve risotto as soon as possible after it has finished cooking. However, if your slow cooker has a warm setting, you can use it to let the risotto stand for up to 30 minutes.

per serving

Calories 110

Total Fat 0.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 103 mg

Carbohydrates 23 g

Fiber 2 g

Sugars 2 g

Protein 4 g

Dietary Exchanges

1½ starch

wild rice with harvest vegetables

serves 12

½ cup per serving

slow cooker size/shape

3- to 4-quart round or oval

slow cooking time

5 to 6 hours on low

Butternut squash, corn, and parsley provide a nice contrast to dark wild rice in this side that is elegant enough for a dinner party or a holiday family gathering.

2½ cups fat-free, low-sodium vegetable broth, or fat-free, low-sodium chicken broth

1½ cups chopped peeled butternut squash (about 8 ounces, already peeled and seeded)

1 cup uncooked wild rice, rinsed and drained

1 medium leek (white and light green parts), sliced crosswise (about 1 cup)

1 cup frozen whole-kernel corn, thawed

½ teaspoon dried summer savory, crumbled

¼ teaspoon salt

¼ teaspoon pepper

¼ cup snipped fresh parsley

¼ cup chopped pecans, dry-roasted

In the slow cooker, stir together the broth, squash, rice, leek, corn, summer savory, salt, and pepper. Cook, covered, on low for 5 to 6 hours, or until the liquid is absorbed and the rice is tender.

Just before serving, stir in the parsley and pecans.

cook’s tip on dry-roasting nuts on the stovetop: One way to dry-roast nuts is on the stovetop. Spread the nuts in a single layer in a skillet and dry-roast them over medium heat for 3 to 4 minutes, or until they’re just fragrant, stirring frequently. Watch carefully so they don’t burn. Remove them from the skillet immediately so they don’t continue to cook. For how to dry-roast nuts in the oven, see the Cook’s Tip.

cook’s tip on dried savory: Milder than winter savory, summer savory has a thyme-like scent and a faint bitter, almost minty flavor. Summer savory can be used in side dishes, as in this recipe, as well as in meat dishes, bean dishes, stuffing, and soups. Both summer and winter savory are available in the spice aisle of grocery stores.

per serving

Calories 97

Total Fat 2.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.0 g

Cholesterol 0 mg

Sodium 64 mg

Carbohydrates 18 g

Fiber 2 g

Sugars 2 g

Protein 3 g

Dietary Exchanges

1 starch

vegetable and mixed-rice pilaf

serves 8

scant ²/3 cup per serving

slow cooker size/shape

3- to 4-quart round or oval

slow cooking time

5 to 6 hours on low, OR

3 to 3½ hours on high

This pilaf is filled with fresh vegetables, so you get two side dishes in one! Just add a simple grilled or roasted main course, and your meal is complete. (See photo insert.)

3 to 4 ounces button mushrooms, sliced (about 1 cup)

6 ounces asparagus spears, trimmed and cut into 2-inch pieces (about 1 cup)

2 medium carrots, sliced

½ medium onion, chopped

1 teaspoon olive oil

½ cup uncooked brown rice (not instant)

½ cup uncooked wild rice, rinsed and drained

1¾ cups fat-free, low-sodium vegetable broth

1 cup water

2 medium garlic cloves, minced

1 teaspoon dried basil, crumbled

½ teaspoon dried thyme, crumbled

½ teaspoon salt-free all-purpose seasoning blend

¼ teaspoon salt

1 tablespoon snipped fresh Italian (flat-leaf) parsley

2 teaspoons fresh lemon juice

In the slow cooker, stir together the mushrooms, asparagus, carrots, and onion. Add the oil, stirring to coat.

Stir in the brown rice and wild rice. Stir in the broth, water, garlic, basil, thyme, seasoning blend, and salt. Cook, covered, on low for 5 to 6 hours or on high for 3 to 3½ hours.

Just before serving, sprinkle the pilaf with the parsley. Drizzle with the lemon juice. Using a fork, stir to combine the ingredients and fluff the rice.

cook’s tip on wild rice: Wild rice is a marsh grass, not actually a type of rice, but nevertheless is considered a grain. Clean wild rice by rinsing it well. When the rice is cooked, it should be slightly chewy and will have a nutty flavor.

per serving

Calories 105

Total Fat 1.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.5 g

Cholesterol 0 mg

Sodium 102 mg

Carbohydrates 21 g

Fiber 3 g

Sugars 2 g

Protein 4 g

Dietary Exchanges

1 starch, 1 vegetable

acorn squash wedges with walnuts

serves 4

1 squash wedge and 2 tablespoons sauce per serving

slow cooker size/shape

3- to 4-quart round or oval

slow cooking time

4 hours on low, OR

2 hours on high

Achieving an attractive browned finish to slow-cooked food usually isn’t easy, but that isn’t a problem here. The cut sides of acorn squash wedges lie on top of skillet-browned onions and brown as they slow cook; then the onions are incorporated into a brown-sugar-and-walnut sauce to top the squash. “Browning” never looked better.

Cooking spray

1 teaspoon canola or corn oil

1 medium onion, diced

¼ cup water

2 tablespoons chopped walnuts

¾ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

1 large acorn squash (about 1 ½ pounds), seeds and strings discarded, cut into 4 wedges

1 tablespoon plus 1 teaspoon firmly packed dark brown sugar

1 tablespoon light tub margarine

1 teaspoon vanilla extract

¹/8 teaspoon salt

2 teaspoons canola or corn oil

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 the onion for 3 to 4 minutes, or until beginning to lightly brown, stirring frequently. Transfer to the slow cooker.

Stir in the water, walnuts, cinnamon, and nutmeg.

Arrange each squash wedge with a cut side down on top of the onion mixture, making sure that a cut side of each squash wedge touches the onion mixture. Cook, covered, on low for 4 hours or on high for 2 hours, or until the squash is tender when pierced with a fork.

Place the squash wedges on plates. Stir the remaining ingredients into the onion mixture. Spoon over the squash.

per serving

Calories 150

Total Fat 7.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 3.0 g

Monounsaturated Fat 3.0 g

Cholesterol 0 mg

Sodium 102 mg

Carbohydrates 22 g

Fiber 3 g

Sugars 10 g

Protein 2 g

Dietary Exchanges

1½ starch, 1 fat

simple mashed sweet potatoes

serves 6

heaping ½ cup per serving (plus 2 cups reserved for Sweet Potato Bread Pudding)

slow cooker size/shape

3- to 4½-quart round

slow cooking time

6 to 8 hours on low

This is one of the easiest ways to prepare mashed sweet potatoes—no potato masher required!

3 pounds sweet potatoes, peeled, cut crosswise into ½-inch slices

¹/3 cup firmly packed light brown sugar

¾ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¹/3 cup unsweetened apple juice

In the slow cooker, make a layer of half the sweet potatoes. Sprinkle with half each of the brown sugar, cinnamon, and nutmeg. Repeat. Pour the apple juice over all. Don’t stir. Cook, covered, on low for 6 to 8 hours.

Just before serving, use the back of a large spoon to mash the sweet potatoes against the side of the crock until the desired consistency. Spoon 2 cups of the sweet potatoes into an airtight container and refrigerate them to use later for Sweet Potato Bread Pudding.

per serving

Calories 107

Total Fat 0.0 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 51 mg

Carbohydrates 26 g

Fiber 3 g

Sugars 11 g

Protein 1 g

Dietary Exchanges

1½ starch

autumn apple-pear sauce

serves 6

½ cup per serving

slow cooker size/shape

3- to 4½-quart round or oval

slow cooking time

5 hours on low, OR

3 hours on high

When the produce stands are packed with the autumnal harvest of both apples and pears, you don’t need to pick just one. Use your favorite variety of each in this wonderfully aromatic side dish, which teams well with entrées such as baked chicken breasts and roast beef. Even try this sauce as a complement to whole-wheat pancakes for breakfast on crisp fall mornings.

4 large apples (about 1 ½ pounds total), peeled and cut into 1-inch chunks

4 large pears (about 1 ¾ pounds total), peeled and cut into 1-inch chunks

2 tablespoons sugar

1 tablespoon fresh lemon juice

¹/8 teaspoon ground cinnamon

Pinch of ground nutmeg

In the slow cooker, stir together all the ingredients. Cook, covered, on low for 5 hours or on high for 3 hours, or until the fruit is very tender. If you wish, mash the sauce to the desired consistency, keeping in mind that the sauce will thicken as it cools.

cook’s tip: We used McIntosh apples and Anjou pears, but you can use any varieties you like for this recipe. You can even make the sauce using only apples or only pears if you prefer. Whatever you decide to use, you’ll want 3 to 3½ pounds of fruit.

per serving

Calories 134

Total Fat 0.5 g

Saturated Fat 0.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 0.0 g

Monounsaturated Fat 0.0 g

Cholesterol 0 mg

Sodium 1 mg

Carbohydrates 36 g

Fiber 5 g

Sugars 26 g

Protein 1 g

Dietary Exchanges

2½ fruit