Pork Main Dishes
Cranberry Pork Roast
Ashdown, AR
Makes 9 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
2¾-lb. boneless pork roast, trimmed of fat
1 cup ground, or finely chopped cranberries
3 Tbsp. honey
1 tsp. grated orange peel
⅛ tsp. ground cloves
⅛ tsp. ground nutmeg
1. Sprinkle roast with salt and pepper. Place in slow cooker.
2. Combine remaining ingredients. Pour over roast.
3. Cover. Cook on low 8-10 hours.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 3.0
Basic Nutritional Values
• Calories 214
(Calories from Fat 81)
• Total Fat 9 gm
(Saturated Fat 3.5 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 4.3 gm)
• Cholesterol 63 mg
• Sodium 37 mg
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 25 gm
Tip:
You may want to add a little salt and pepper to this recipe if you generally use them in your diet.
Barbara Jean’s Whole Pork Tenderloin
Wausau, WI
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3-5 hours
Ideal slow cooker size: 4- or 5-qt.
½ cup sliced celery
¼ lb. fresh mushrooms, quartered
1 medium onion, sliced
2 Tbsp. margarine
2 1¼-lb. pork tenderloins, trimmed of fat
1 Tbsp. canola oil
¾ tsp. salt
¼ tsp. pepper
½ cup beef broth
½ tsp. sodium-free beef flavored instant bouillon
1 Tbsp. flour
1. Placed celery, mushrooms, onion, and margarine in slow cooker.
2. Brown tenderloins in skillet in 1 Tbsp. canola oil. Layer over vegetables in slow cooker.
3. Pour beef broth over tenderloins. Sprinkle with salt and pepper.
4. Combine bouillon and flour until smooth. Pour over tenderloins.
5. Cover. Cook on high 3 hours or low 4-5 hours
Exchange List Values
• Meat, lean 4.0
Basic Nutritional Values
• Calories 228
(Calories from Fat 87)
• Total Fat 10 gm
(Saturated Fat 2.4 gm,
Polyunsat Fat 1.9 gm,
Monounsat Fat 4.3 gm)
• Cholesterol 82 mg
• Sodium 385 mg
• Total Carb 3 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 30 gm
Deep-colored fruits and vegetables — orange, dark green, blue, red — often provide more vitamins and minerals than lighter-colored ones.
Autumn Harvest Pork Loin
Enola, PA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4-qt.
1 cup cider or apple juice
1½-lb. boneless pork loin, trimmed of fat
½ tsp. salt
¼ tsp. pepper
2 large Granny Smith apples, peeled and sliced
1½ whole medium butternut squashes, peeled and cubed
2 Tbsp. brown sugar
¼ tsp. cinnamon
¼ tsp. dried thyme
¼ tsp. dried sage
1. Heat cider in hot skillet. Sear pork loin on all sides in cider.
2. Sprinkle meat with salt and pepper on all sides. Place in slow cooker, along with juices.
3. Combine apples and squash. Sprinkle with sugar and herbs. Stir. Place around pork loin.
4. Cover. Cook on low 5-6 hours.
5. Remove pork from cooker. Let stand 10-15 minutes. Slice into ½"-thick slices.
6. Serve topped with apples and squash.
Exchange List Values
• Starch 1.0
• Fruit 1.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 280
(Calories from Fat 68)
• Total Fat 8 gm
(Saturated Fat 2.7 gm,
Polyunsat Fat 0.7 gm,
Monounsat Fat 3.3 gm)
• Cholesterol 63 mg
• Sodium 241 mg
• Total Carb 31 gm
• Dietary Fiber 3 gm
• Sugars 19 gm
• Protein 24 gm
Slow-Cooker Pork Tenderloin
Lancaster, PA
Makes 6 servings
Prep Time: 5-15 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 4 qt.
2-lb. pork tenderloin, cut in half lengthwise, visible fat removed
1 cup water
¾ cup red wine
3 Tbsp. light soy sauce
1 recipe Onion Soup Mix, Salt-Free (see recipe on page 261)
6 cloves garlic, peeled and chopped
freshly ground pepper
1. Place pork tenderloin pieces in slow cooker. Pour water, wine, and soy sauce over pork.
2. Turn pork over in liquid several times to completely moisten.
3. Sprinkle with dry onion soup mix. Top with chopped garlic and pepper.
4. Cover. Cook on low 4 hours.
Tip:
I mix ½ cup uncooked long-grain white rice and ½ cup uncooked brown rice in a microwavable bowl. Stir in 2½ cups water and ¾ tsp. salt. Cover. Microwave 5 minutes on high, and then 20 minutes on medium. Place finished pork on a large platter and the finished rice alongside, topped with the au jus from the meat. A green salad goes well with this to make a meal.
Exchange List Values
• Carbohydrate 0.5
• Lean Meat 4.0
Basic Nutritional Values
• Calories 220
(Calories from Fat 35)
• Total Fat 4 gm
(Saturated Fat 1.0 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 115 mg
• Sodium 370 mg
• Total Carb 6 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 37 gm
Flautas with Pork Filling
Rapid City, SD
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
1 lb. pork roast or chops, cubed
¼ cup chopped onions
4-oz. can diced green chilies
7-oz. can green chile salsa
1 tsp. cocoa powder
16-oz. can chili with beans
1. Brown cubed pork in skillet. Drain. Place in slow cooker.
2. Add remaining ingredients except chili.
3. Cover. Cook on low 2-3 hours.
4. Add chili. Cook 2-3 hours longer.
5. Serve on flour tortillas with guacamole dip.
Exchange List Values
• Starch 0.5
• Meat, lean 2.0
Basic Nutritional Values
• Calories 153
(Calories from Fat 62)
• Total Fat 7 gm
(Saturated Fat 2.8 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 3.1 gm)
• Cholesterol 35 mg
• Sodium 566 mg
• Total Carb 9 gm
• Dietary Fiber 3 gm
• Sugars 2 gm
• Protein 14 gm
Note:
This is especially good on spinach-herb tortillas.
Barbecued Pork and Beef Sandwiches
Salem, OR
Makes 12 servings
Prep Time: 15-30 minutes
Cooking Time: 9 hours
Ideal slow-cooker size: 6-7 qt.
1 cup onion, finely chopped
2 cups green pepper, finely chopped
6-oz. can tomato paste
½ cup brown sugar, packed
¼ cup cider vinegar
1 Tbsp. chili powder
1 tsp. salt
2 tsp. Worcestershire sauce
1 tsp. dry mustard
1 tsp. hot sauce
1½ lbs. lean pork cubes
buns, pita bread, or prepared rice
1. Blend onion, green pepper, tomato paste, brown sugar, vinegar, chili powder, salt, Worcestershire sauce, dry mustard, and hot sauce in slow cooker.
2. When thoroughly mixed, stir in beef and pork pieces.
3. Cover. Cook 8 hours on low.
4. Stir and shred meat before serving.
5. Serve in sandwich buns or pita bread, or over rice.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
• Lean Meat 4.0
Basic Nutritional Values
• Calories 240
(Calories from Fat 65)
• Total Fat 7 gm
(Saturated Fat 3.0 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 3.5 gm)
• Cholesterol 70 mg
• Sodium 380 mg
• Total Carb 15 gm
• Dietary Fiber 2 gm
• Sugars 12 gm
• Protein 27 gm
If you’re marinating ingredients at room temperature, marinate for no more than two hours for food safety reasons.
Pork Chops Pierre
Perrysburg, OH
Makes 6 servings
Prep. Time: 30-40 minutes
Cooking Time: 4½-6½ hours
Ideal slow cooker size: 3-qt.
6 bone-in, lean pork chops, each ½"-thick, totalling 2 lbs.
½ tsp. salt, optional
⅛ tsp. pepper
2 medium onions, chopped
2 ribs celery, chopped
1 large green bell pepper, sliced
14-oz. can no-salt-added stewed tomatoes
½ cup ketchup
2 Tbsp. cider vinegar
2 Tbsp. brown sugar
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice
1 beef bouillon cube
2 Tbsp. cornstarch
2 Tbsp. water
1. Place chops in slow cooker. Sprinkle with salt and pepper.
2. Spoon onions, celery, green pepper, and tomatoes over chops.
3. In a small bowl, combine ketchup, vinegar, sugar, Worcestershire sauce, lemon juice, and bouillon cube. Pour over vegetables.
4. Cover. Cook on low 4-6 hours, just until chops are tender but not dry.
5. Remove chops to a platter and keep warm.
6. In a small bowl, mix together cornstarch and water until smooth. Stir into liquid in slow cooker.
7. Cover. Cook on high 30 minutes or until sauce thickens.
Exchange List Values
• Carbohydrate 1.0
• Vegetable 2.0
• Lean Meat 3.0
Basic Nutritional Values
• Calories 250
(Calories from Fat 55)
• Total Fat 6 gm
(Saturated Fat 2.5 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 3.0 gm)
• Cholesterol 65 mg
• Sodium 520 mg
• Total Carb 25 gm
• Dietary Fiber 3 gm
• Sugars 17 gm
• Protein 24 gm
Shepherd’s Pie
McPherson, KS
Makes 6 servings
Prep. Time: 40 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 3- or 4-qt.
¾ lb. ground pork
1 Tbsp. vinegar
¾ tsp. salt
¼ tsp. hot pepper
1 tsp. paprika
¼ tsp. dried oregano
¼ tsp. black pepper
1 tsp. chili powder
1 small onion, chopped
15-oz. can corn, drained
3 large potatoes, unpeeled
¼ cup fat-free milk
1 tsp. margarine
¼ tsp. salt
dash of pepper
shredded cheese
1. Combine pork, vinegar, and spices. Cook in skillet until brown. Add onion and cook until onions begin to glaze. Spread in bottom of slow cooker.
2. Spread corn over meat.
3. Boil potatoes until soft. Mash with milk, butter, ¼ tsp. salt, and dash of pepper. Spread over meat and corn.
4. Cover. Cook on low 3 hours. Sprinkle top with cheese a few minutes before serving.
Exchange List Values
• Starch 2.0
• Meat, lean 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 269
(Calories from Fat 85)
• Total Fat 9 gm
(Saturated Fat 3.2 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 4.0 gm)
• Cholesterol 38 mg
• Sodium 538 mg
• Total Carb 33 gm
• Dietary Fiber 4 gm
• Sugars 5 gm
• Protein 15 gm
Variation:
You can substitute ground beef for the pork.
This is my 9-year-old son’s favorite dish.
Chalupa
Elbing, KS
Makes 16 servings
Prep. Time: 10 minutes
Soaking Time: overnight or 12 hours
Cooking Time: 8 hours
Ideal slow cooker size: 5-qt.
3-lb. pork roast, trimmed of fat
1 lb. dry pinto beans
2 garlic cloves, minced
1 Tbsp. ground cumin
1 Tbsp. dried oregano
2 Tbsp. chili powder
1 Tbsp. salt
4-oz. can chopped green chilies
water
1. Cover beans with water and soak overnight in slow cooker.
2. In the morning, remove beans and reserve soaking water. Put roast in bottom of cooker. Add remaining ingredients, including the beans and their soaking water, and more water if needed to cover all the ingredients.
3. Cook on high 1 hour, and then on low 6 hours. Remove meat and shred with two forks. Return meat to slow cooker.
4. Cook on high 1 more hour.
5. Serve over a bed of lettuce. Top with grated cheese and chopped onions and tomatoes.
Exchange List Values
• Starch 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 200
(Calories from Fat 55)
• Total Fat 6 gm
(Saturated Fat 2.2 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 2.8 gm)
• Cholesterol 38 mg
• Sodium 501 mg
• Total Carb 16 gm
• Dietary Fiber 6 gm
• Sugars 2 gm
• Protein 20 gm
Involve the entire family in healthy cooking. Children are more likely to eat healthy foods when they have a role in preparation.
Zesty Pulled Pork
Boalsburg, PA
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 4-qt.
2½- lb. boneless pork shoulder roast, or pork sirloin roast
salt and pepper to taste
½ cup water
3 Tbsp. cider vinegar
2 Tbsp. Worcestershire sauce
1 tsp. cumin
1 cup barbecue sauce of your choice
1. Trim fat from roast. Fit roast into slow cooker.
2. Season meat with salt and pepper.
3. In a small bowl, combine water, vinegar, Worcestershire sauce, and cumin. Spoon over roast, being careful not to wash off the seasonings.
4. Cover. Cook on low 8-10 hours, or on high 4-5 hours, just until pork is very tender but not dry.
5. Remove meat onto a platter. Discard liquid.
6. Shred meat using 2 forks. Return to slow cooker.
7. Stir in barbecue sauce.
8. Cover. Cook on high 30-45 minutes
9. Serve on split hamburger buns.
Exchange List Values
• Carbohydrate 1.0
• Lean Meat 3.0
Basic Nutritional Values
• Calories 190
(Calories from Fat 25)
• Total Fat 3 gm
(Saturated Fat 1.0 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 70 mg
• Sodium 280 mg
• Total Carb 12 gm
• Dietary Fiber 0 gm
• Sugars 10 gm
• Protein 26 gm
Tangy Pork Chops
Mt. Crawford, VA
Lititz, PA
Broadway, PA
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 5½-6½ hours
Ideal slow cooker size: 4-qt.
4 ½-inch thick pork chops, bone in, trimmed of fat
⅛ tsp. pepper
2 medium onions, chopped
2 celery ribs, chopped
1 large green pepper, sliced
14½-oz. can stewed tomatoes, no salt added
⅓ cup ketchup
2 Tbsp. cider vinegar
2 Tbsp. brown sugar
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice
1 reduced-sodium beef bouillon cube
2 Tbsp. cornstarch
2 Tbsp. water
1. Place chops in slow cooker. Sprinkle with salt and pepper.
2. Add onions, celery, pepper, and tomatoes.
3. Combine ketchup, vinegar, brown sugar, Worcestershire sauce, lemon juice, and bouillon. Pour over vegetables.
4. Cover. Cook on low 5-6 hours.
5. Combine cornstarch and water until smooth. Stir into slow cooker.
6. Cover. Cook on high 30 minutes, or until thickened.
7. Serve over rice.
Exchange List Values
• Carbohydrate 1.5
• Vegetable 3.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 254
(Calories from Fat 47)
• Total Fat 5 gm
(Saturated Fat 1.7 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 47 mg
• Sodium 546 mg
• Total Carb 35 gm
• Dietary Fiber 4 gm
• Sugars 20 gm
• Protein 19 gm
Variation:
Use chunks of beef or chicken legs and thighs instead of pork.
Chops and Beans
Scranton, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4-qt.
2 1-lb. cans pork and beans
¼ cup no-salt-added ketchup
2 slices bacon, browned and crumbled
½ cup chopped onions, sautéed
1 Tbsp. Worcestershire sauce
1 Tbsp. brown sugar
brown sugar substitute to equal 1 Tbsp. sugar
6 pork chops, bone in, trimmed of fat, a total of 1½ pounds
2 tsp. prepared mustard
1 Tbsp. brown sugar
2 Tbsp. no-salt-added ketchup
one lemon, sliced in rings
1. Combine beans, ¼ cup ketchup, bacon, onions, Worcestershire sauce, and brown sugar and substitute in slow cooker.
2. Brown chops in skillet.
3. In separate bowl, mix together 2 tsp. mustard, 1 Tbsp. brown sugar, and ¼ cup ketchup.
4. Brush each chop with sauce, then carefully stack into cooker, placing a slice of lemon on each chop. Submerge in bean/bacon mixture.
5. Cover. Cook on low 4-6 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 0.5
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 323
(Calories from Fat 73)
• Total Fat 8 gm
(Saturated Fat 2.0 gm,
Polyunsat Fat 1.0 gm,
Monounsat Fat 3.5 gm)
• Cholesterol 55 mg
• Sodium 790 mg
• Total Carb 40 gm
• Dietary Fiber 8 gm
• Sugars 20 gm
• Protein 23 gm
Perfect Pork Chops
Dundee, OH
Makes 2 servings
Prep. Time: 20 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
2 small onions
½ lb. boneless, center loin pork chops, frozen, trimmed of fat
fresh ground pepper to taste
¾ tsp. reduced-sodium bouillon granules
¼ cup hot water
2 Tbsp. prepared mustard with white wine
fresh parsley sprigs, or lemon slices, optional
1. Cut off ends of onions and peel. Cut onions in half crosswise to make 4 thick wheels. Place in bottom of slow cooker.
2. Sear both sides of frozen chops in heavy skillet. Place in cooker on top of onions. Sprinkle with pepper.
3. Dissolve bouillon cube in hot water. Stir in mustard. Pour into slow cooker.
4. Cover. Cook on high 3-4 hours.
5. Serve topped with fresh parsley sprigs or lemon slices, if desired.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 3.0
Basic Nutritional Values
• Calories 204
(Calories from Fat 72)
• Total Fat 8 gm
(Saturated Fat 2.9 gm,
Polyunsat Fat 0.7 gm,
Monounsat Fat 3.9 gm)
• Cholesterol 51 mg
• Sodium 392 mg
• Total Carb 11 gm
• Dietary Fiber 2 gm
• Sugars 7 gm
• Protein 22 gm
Make your own salad dressing so you can use healthy oils, such as sunflower, canola, or soybean oil.
Pork and Cabbage Dinner
Beatrice, NE
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4- or 5-qt.
2 lbs. pork steaks, or chops, or shoulder, bone-in, trimmed of fat
¾ cup chopped onions
¼ cup chopped fresh parsley, or 2 Tbsp. dried parsley
4 cups shredded cabbage
1 tsp. salt
⅛ tsp. pepper
½ tsp. caraway seeds
⅛ tsp. allspice
½ cup beef broth
2 medium cooking apples, cored and sliced ¼-inch thick
1. Place pork in slow cooker. Layer onions, parsley, and cabbage over pork.
2. Combine salt, pepper, caraway seeds, and allspice. Sprinkle over cabbage. Pour broth over cabbage.
3. Cover. Cook on low 5-6 hours.
4. Add apple slices 30 minutes before serving.
Exchange List Values
• Fruit 0.5
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 149
(Calories from Fat 44)
• Total Fat 5 gm
(Saturated Fat 1.7 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 47 mg
• Sodium 382 mg
• Total Carb 9 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 18 gm
Creamy Ham Topping (for baked potatoes)
Bluffton, OH
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 1-2 hours
Ideal slow cooker size: 4-qt.
2 Tbsp. margarine
¼ cup flour
2 cups fat-free milk
¼ cup fat-free half-and-half
1 Tbsp. chopped parsley
1 Tbsp. sodium-free chicken bouillon granules
½ tsp. Italian seasoning
2 cups diced cooked ham
¼ cup grated Romano cheese
1 cup sliced mushrooms
1. Melt butter in saucepan. Stir in flour. Add milk and half-and-half.
2. Stir in remaining ingredients (except shredded cheese, and sour cream). Pour into slow cooker.
3. Cover. Cook on low 1-2 hours.
4. Serve over baked potatoes. Top with shredded cheese and sour cream.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 1.0
Basic Nutritional Values
• Calories 93
(Calories from Fat 36)
• Total Fat 4 gm
(Saturated Fat 1.3 gm,
Polyunsat Fat 0.8 gm,
Monounsat Fat 1.6 gm)
• Cholesterol 17 mg
• Sodium 386 mg
• Total Carb 5 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 9 gm
Black Beans with Ham
Burton, MI
Makes 10 servings
Prep. Time: 10 minutes
Soaking Time: 8 hours
Cooking Time: 10-12 hours
Ideal slow cooker size: 5-qt.
4 cups dry black beans
1 cup diced ham
1 tsp. cumin
½-1 cup minced onion
2 garlic cloves, minced
3 bay leaves
1 qt. fresh diced tomatoes
1 Tbsp. brown sugar
1. Cover black beans with water and soak for 8 hours, or over night. Drain and pour beans into slow cooker.
2. Add all remaining ingredients and stir well. Cover with water.
3. Cover cooker. Cook on low 10-12 hours.
4. Serve over rice.
Exchange List Values
• Starch 3.0
• Vegetable 1.0
• Meat, very lean 1.0
Basic Nutritional Values
• Calories 302
(Calories from Fat 19)
• Total Fat 2 gm
(Saturated Fat 0.5 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 0.5 gm)
• Cholesterol 8 mg
• Sodium 196 mg
• Total Carb 51 gm
• Dietary Fiber 18 gm
• Sugars 8 gm
• Protein 21 gm
Note:
This is our favorite black bean recipe. We make it frequently in the winter.
Ham and Corn Slow-Cooker Casserole
Sharon Springs, KS
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-8 hours
Ideal slow cooker size: 4- or 5-qt.
¼ cup canola oil
1 small green bell pepper, chopped
1 medium onion, chopped
½ cup flour
½ tsp. paprika
½ tsp. pepper
¼ tsp. dried thyme
1 tsp. dry mustard
4 cups fat-free milk
8-oz. can cream-style corn
2 cups diced, slightly cooked potatoes
3 cups diced cooked extra-lean, reduced-sodium ham
3 oz. shredded reduced-fat sharp cheddar cheese
1. Sauté green pepper and onion in canola oil in skillet.
2. Stir in flour and seasonings.
3. Gradually stir in milk and cook until thickened. Pour into slow cooker.
4. Stir in remaining ingredients.
5. Cover. Cook on low 8 hours or high 4 hours.
Exchange List Values
• Starch 1.0
• Milk, fat-free 0.5
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 255
(Calories from Fat 95)
• Total Fat 11 gm
(Saturated Fat 2.3 gm,
Polyunsat Fat 2.4 gm,
Monounsat Fat 5.3 gm)
• Cholesterol 34 mg
• Sodium 596 mg
• Total Carb 24 gm
• Dietary Fiber 2 gm
• Sugars 11 gm
• Protein 18 gm
Consider adding fruit to your entrées. Try pairing apples with pork or cranberries with chicken.
Ham and Scalloped Potatoes
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 4- or 5-qt.
6-8 (1 lb. total) slices ham
8 medium potatoes, thinly sliced
2 medium onions, thinly sliced
1 cup reduced-fat grated cheddar, or American, cheese
10¾-oz. can 98% fat-free, reduced-sodium cream of celery, or mushroom, soup
paprika, to garnish
1. Put half of ham, potatoes, and onions in slow cooker. Sprinkle with cheese. Repeat layers.
2. Spoon soup over top. Sprinkle with paprika.
3. Cover. Cook on low 8-10 hours, or high 4 hours.
Exchange List Values
• Starch 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 229
(Calories from Fat 45)
• Total Fat 5 gm
(Saturated Fat 2.5 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 1.4 gm)
• Cholesterol 36 mg
• Sodium 733 mg
• Total Carb 32 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 17 gm
Tip:
You may want to add salt and pepper to taste if you generally use them in your diet.
Variation:
If you like a lot of creamy sauce with your ham and potatoes, stir ¾ soup can of milk into the soup before pouring it over the layers.
Alma Z. Weaver
Ephrata, PA
Schnitz und Knepp
Cinnaminson, NJ
Makes 12 servings
Soaking Time: 2-3 hours
Prep. Time: 20 minutes
Cooking Time: 5¼ hours
Ideal slow cooker size: 5-qt.
Schnitz:
1 qt. dried sweet apples
3 lbs. extra-lean, lower sodium, boneless ham slices, cut into 2" cubes
2 Tbsp. brown sugar
1 cinnamon stick
Knepp (Dumplings):
2 cups flour
4 tsp. baking powder
1 egg, well beaten
3 Tbsp. melted margarine
scant ½ cup fat free milk
¼ tsp. pepper
1. Cover apples with water in large bowl and let soak for a few hours.
2. Meanwhile, place ham in slow cooker. Cover with water.
3. Cover cooker. Cook on high 2 hours.
4. Add apples and water in which they have been soaking.
5. Add brown sugar and cinnamon stick. Mix until dissolved.
6. Cover. Cook on low 3 hours.
7. Combine dumpling ingredients in bowl. Drop into hot liquid in cooker by tablespoonfuls. Turn to high. Cover. Do not lift lid for 15 minutes.
8. Serve piping hot on a large platter.
Exchange List Values
• Starch 1.5
• Fruit 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 293
(Calories from Fat 48)
• Total Fat 5 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 1.4 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 63 mg
• Sodium 980 mg
• Total Carb 41 gm
• Dietary Fiber 3 gm
• Sugars 19 gm
• Protein 20 gm
Note:
This was my grandmother’s recipe and she had no slow cooker. Schnitz und Knepp cooked on the back of the woodstove till the quilting was done.
I was allowed to drop in the dumplings.
Ham in Cider
Memphis, TN
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 8½-10½ hours
Ideal slow cooker size: 4- or 5-qt.
3-lb. boneless, precooked extra-lean, lower sodium ham, trimmed of fat
4 cups sweet cider, or apple juice
¼ cup brown sugar
brown sugar substitute to equal ¼ cup sugar
2 tsp. dry mustard
1 tsp. ground cloves
1 cup golden raisins
1. Place ham and cider in slow cooker.
2. Cover. Cook on low 8-10 hours.
3. Remove ham from cider and place in baking pan.
4. Make a paste of sugar, mustard, cloves, and a little hot cider. Brush over ham. Pour ½ cup of juice from slow cooker into baking pan. Stir in raisins.
5. Bake at 375° for 30 minutes, until the paste has turned into a glaze.
Exchange List Values
• Carbohydrate 2.0
• Meat, very lean 3.0
Basic Nutritional Values
• Calories 255
(Calories from Fat 26)
• Total Fat 3 gm
(Saturated Fat 1.0 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 1.0 gm)
• Cholesterol 67 mg
• Sodium 1194 mg
• Total Carb 31 gm
• Dietary Fiber 1 gm
• Sugars 28 gm
• Protein 27 gm
Sweet-Sour Pork
Ephrata, PA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 5-7 hours
Ideal slow cooker size: 4-qt.
2 lbs. boneless pork shoulder, cut in strips, trimmed of fat
1 green bell pepper, cut in strips
half a medium onion, thinly sliced
¾ cup shredded carrots
2 Tbsp. coarsely chopped sweet pickles
2 Tbsp. brown sugar
brown sugar substitute to equal 1 Tbsp. sugar
2 Tbsp. cornstarch
¼ cup water
1 cup pineapple juice (reserved from pineapple chunks)
¼ cup cider vinegar
1 Tbsp. soy sauce
2 cups (20 oz. can) pineapple chunks, canned in juice, juice reserved
1. Place pork strips in slow cooker.
2. Add green pepper, onion, carrots, and pickles.
3. In bowl, mix together brown sugar and cornstarch. Add water, pineapple syrup, vinegar, and soy sauce. Stir until smooth.
4. Pour over ingredients in slow cooker.
5. Cover. Cook on low 5-7 hours. One hour before serving, add pineapple chunks. Stir.
6. Serve over buttered noodles with an additional dash of vinegar or garlic to taste.
Exchange List Values
• Fruit 1.0
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 270
(Calories from Fat 74)
• Total Fat 8 gm
(Saturated Fat 2.8 gm,
Polyunsat Fat 0.8 gm,
Monounsat Fat 3.8 gm)
• Cholesterol 75 mg
• Sodium 285 mg
• Total Carb 27 gm
• Dietary Fiber 2 gm
• Sugars 21 gm
• Protein 22 gm
Sausage-Potato Slow Cooker Dinner
Grottoes, VA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 3-9 hours
Ideal slow cooker size: 4- or 5-qt.
1 cup water
½ tsp. cream of tartar
6 medium potatoes, unpeeled, thinly sliced
¾ lb. sausage, casings removed and browned
1 onion, chopped
¼ cup flour
salt to taste
pepper to taste
1½ cups grated fat-free cheddar cheese, divided
1 Tbsp. margarine
10¾-oz. can 98% fat-free, reduced-sodium cream of mushroom soup
1. Combine water and cream of tartar. Toss sliced potatoes in water. Drain.
2. Layer potatoes, sausage, onion, flour, a sprinkling of salt and pepper, and half of cheddar cheese in slow cooker. Repeat layers until ingredients are used.
3. Dot butter over top. Pour soup over all.
4. Cover. Cook on low 7-9 hours or on high 3-4 hours.
5. Sprinkle reserved cheese over top just before serving.
Exchange List Values
• Starch 2.0
• Meat, medium fat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 262
(Calories from Fat 77)
• Total Fat 9 gm
(Saturated Fat 2.8 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 3.6 gm)
• Cholesterol 19 mg
• Sodium 579 mg
• Total Carb 32 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 15 gm
Election Lunch
Seminole, OK
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 2-4 hours
Ideal slow cooker size: 4- or 5-qt.
2 Tbsp. olive oil
1 large onion, chopped
1 lb. sausage, cut into thin slices, or casings removed and crumbled
1 rib celery, sliced
1 Tbsp. Worcestershire sauce
1½ tsp. dry mustard
2 Tbsp. honey
sugar substitute to equal 1 Tbsp. sugar
10-oz. can tomatoes with green chili peppers
1-lb. can lima or butter beans, drained, with liquid reserved
1-lb. can red kidney beans, drained, with liquid reserved
1-lb. can garbanzo beans, drained, rinsed
1. Brown onion and sausage in oil.
2. Combine ingredients in 6-qt. slow cooker, or divide between 2 4-qt. cookers and stir to combine.
3. Add reserved juice from lima and kidney beans if there’s enough room in the cookers.
4. Cover. Cook on low 2-4 hours.
Exchange List Values
• Starch 1.5
• Meat, medium fat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 204
(Calories from Fat 79)
• Total Fat 9 gm
(Saturated Fat 2.4 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 4.3 gm)
• Cholesterol 14 mg
• Sodium 613 mg
• Total Carb 23 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 9 gm
Note:
I mixed up this hearty stew the night before Election Day and took it to the voting site the next morning. I plugged it in, and all day long we could smell the stew cooking. I work at a very sparsely populated, country polling place and ended up giving out the recipe and little water-cup samples to many voters!
I have four different sizes of slow cookers. One is very tiny, with only an on-and- off switch, for keeping cheese sauce hot. One I use for heating gravy. Another I often use to keep mashed potatoes warm.
If you plan to drink alcohol, be sure you will be eating too.
Rice and Beans with Sausage
Manheim, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
3 celery ribs, chopped
1 onion, chopped
2 garlic cloves, minced
1¾ cups tomato juice
2 16-oz. cans kidney beans, drained
¾ tsp. dried oregano
¾ tsp. dried thyme
¼ tsp. red pepper flakes
¼ tsp. pepper
½ lb. fully-cooked smoked turkey sausage, or kielbasa, cut into ¼" slices
3 cups cooked rice
shredded cheese, optional
1. Combine all ingredients except rice and shredded cheese in slow cooker.
2. Cover. Cook on low 4-6 hours.
3. Serve over rice. Garnish with shredded cheese, if you wish.
Exchange List Values
• Starch 2.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 241
(Calories from Fat 33)
• Total Fat 4 gm
(Saturated Fat 1.0 gm,
Polyunsat Fat 0.8 gm,
Monounsat Fat 0.8 gm)
• Cholesterol 18 mg
• Sodium 611 mg
• Total Carb 42 gm
• Dietary Fiber 6 gm
• Sugars 6 gm
• Protein 13 gm
Golden Autumn Stew
Hesston, KS
Makes 10 servings
Prep. Time: 40 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 4- or 5-qt.
2 cups cubed Yukon gold potatoes
2 cups cubed, peeled sweet potatoes
2 cups cubed, peeled butternut squash
1 cup cubed, peeled rutabaga
1 cup diced carrots
1 cup sliced celery
1 lb. low-fat smoked sausage
2 cups apple juice or cider
1 tart apple, thinly sliced
salt to taste
pepper to taste
1 Tbsp. sugar or honey
1. Combine vegetables in slow cooker.
2. Place ring of sausage on top.
3. Add apple juice and apple slices.
4. Cover. Cook on high 2 hours and on low 4 hours, or until vegetables are tender. Do not stir.
5. To serve, remove sausage ring. Season with salt, pepper, and sugar as desired. Place vegetables in bowl. Slice meat into rings and place on top.
Exchange List Values
• Starch 1.0
• Fruit 0.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 172
(Calories from Fat 21)
• Total Fat 2 gm
(Saturated Fat 0.8 gm,
Polyunsat Fat 0.9 gm,
Monounsat Fat 0.5 gm)
• Cholesterol 19 mg
• Sodium 413 mg
• Total Carb 31 gm
• Dietary Fiber 3 gm
• Sugars 15 gm
• Protein 7 gm
Tip:
Don’t omit the rutabaga! Get acquainted with its rich uniqueness. It will surprise and please your taste buds.
Polish Kraut ’n’ Apples
Salina, KS
Glen Lyon, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 3-7 hours
Ideal slow cooker size: 4-qt.
1 lb. fresh, or canned, sauerkraut
1 lb. lean low-fat, smoked Polish sausage
3 tart cooking apples, unpeeled, thinly sliced
2 Tbsp. brown sugar
brown sugar substitute to equal 3 Tbsp. sugar
⅛ tsp. pepper
½ tsp. caraway seeds, optional
¾ cup apple juice, or cider
1. Rinse sauerkraut and squeeze dry. Place half in slow cooker.
2. Cut sausage into 2-inch lengths and add to cooker.
3. Continue to layer remaining ingredients in slow cooker in order given. Top with remaining sauerkraut. Do not stir.
4. Cover. Cook on high 3-3½ hours, or low 6-7 hours. Stir before serving.
Exchange List Values
• Fruit 1.0
• Carbohydrate 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 195
(Calories from Fat 33)
• Total Fat 4 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 0.3 gm,
Monounsat Fat 1.9 gm)
• Cholesterol 35 mg
• Sodium 945 mg
• Total Carb 31 gm
• Dietary Fiber 4 gm
• Sugars 20 gm
• Protein 10 gm
Simple Kielbasa and Cabbage
Lancaster, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4- or 5-qt.
½ lb. kielbasa cut into 2"-thick chunks
4 large white potatoes, cut into chunks
1-lb. head green cabbage, shredded
4 cups whole tomatoes
onion, thinly sliced, optional
1. Layer kielbasa, then potatoes, and then cabbage into slow cooker.
2. Pour tomatoes over top.
3. Top with sliced onions if you wish.
4. Cover. Cook on high 8 hours, or until meat is cooked through and vegetables are as tender as you like them.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• High-Fat Meat 1.0
Basic Nutritional Values
• Calories 285
(Calories from Fat 100)
• Total Fat 11 gm
(Saturated Fat 3.5 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 4.5 gm)
• Cholesterol 25 mg
• Sodium 370 mg
• Total Carb 39 gm
• Dietary Fiber 6 gm
• Sugars 9 gm
• Protein 10 gm
Kielbasa and Cabbage
Jupiter, FL
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 7-8 hours
Ideal slow cooker size: 4- or 5-qt.
1½ lb.-head green cabbage, shredded
2 medium onions, chopped
3 medium red potatoes, peeled and cubed
1 red bell pepper, chopped
2 garlic cloves, minced
⅔ cup dry white wine
1 lb. low-fat Polish kielbasa, cut into 3-inch pieces
28-oz. can diced no-added-salt tomatoes with juice
1 Tbsp. Dijon mustard
¾ tsp. caraway seeds
½ tsp. pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 7-8 hours, or until cabbage is tender.
Exchange List Values
• Starch 0.5
• Carbohydrate 0.5
• Vegetable 3.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 226
(Calories from Fat 39)
• Total Fat 4 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 2.0 gm)
• Cholesterol 35 mg
• Sodium 781 mg
• Total Carb 34 gm
• Dietary Fiber 7 gm
• Sugars 15 gm
• Protein 14 gm
Aunt Lavina’s Sauerkraut
Wayland, IA
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 3-6 hours
Ideal slow cooker size: 4-qt.
2 lbs. smoked low-fat sausage, cut into 1-inch pieces
2 Tbsp. water, or oil
2 bell peppers, chopped
2 onions, sliced
½ lb. sliced fresh mushrooms
1 qt. sauerkraut, drained
2 14½-oz. cans no-added-salt diced tomatoes with green peppers
½ tsp. pepper
2 Tbsp. brown sugar
1. Place sausage in slow cooker. Heat on low while you prepare other ingredients.
2. Sauté peppers, onions, and mushrooms in small amount of water or oil in saucepan.
3. Combine all ingredients in slow cooker.
4. Cover. Cook on low 5-6 hours, or high 3-4 hours.
5. Serve with mashed potatoes.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 163
(Calories from Fat 34)
• Total Fat 4 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 0.8 gm)
• Cholesterol 32 mg
• Sodium 984 mg
• Total Carb 21 gm
• Dietary Fiber 4 gm
• Sugars 11 gm
• Protein 12 gm
Chops and Kraut
Elkhart, IN
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 4-qt.
1-lb. bag fresh sauerkraut, drained and rinsed
⅓ cup water
2 large Vidalia onions, sliced
6 (¼ lb. each) pork chops, bone-in, trimmed of fat
1. Make 3 layers in well-greased cooker: kraut, onions, and chops. Pour water over top.
2. Cover. Cook on low 6 hours.
Exchange List Values
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 156
(Calories from Fat 43)
• Total Fat 5 gm
(Saturated Fat 1.7 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 47 mg
• Sodium 336 mg
• Total Carb 10 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 18 gm
Smothered Lentils
Gretna, LA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
2 cups dry lentils, rinsed and sorted
1 medium onion, chopped
½ cup chopped celery
2 garlic cloves, minced
1 cup ham, cooked and chopped
½ cup chopped carrots
1 cup diced fresh tomatoes
1 tsp. dried marjoram
1 tsp. ground coriander
3 cups water
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8 hours, but check lentils after 5 hours of cooking. If they’ve absorbed all the water, stir in 1 more cup water.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, very lean 2.0
Basic Nutritional Values
• Calories 239
(Calories from Fat 19)
• Total Fat 2 gm
(Saturated Fat 0.5 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 0.7 gm)
• Cholesterol 13 mg
• Sodium 333 mg
• Total Carb 36 gm
• Dietary Fiber 14 gm
• Sugars 6 gm
• Protein 21 gm
Tip:
You may want to add salt and pepper if you regularly use them in your diet.
Green Beans and Sausage
Ephrata, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
1 qt. green beans, cut into 2-inch pieces
1 carrot, chopped
1 small green pepper, chopped
8-oz. can no-added-salt tomato sauce
¼ tsp. dried thyme
¼ tsp. salt
½ lb. bulk pork sausage, browned and drained
1. Combine all ingredients except sausage in slow cooker.
2. Cover. Cook on high 3-4 hours. Add sausage and cook another 2 hours on low.
Exchange List Values
• Vegetable 2.0
• Meat, medium fat 1.0
Basic Nutritional Values
• Calories 114
(Calories from Fat 53)
• Total Fat 6 gm
(Saturated Fat 2.0 gm,
Polyunsat Fat 0.8 gm,
Monounsat Fat 2.5 gm)
• Cholesterol 14 mg
• Sodium 350 mg
• Total Carb 11 gm
• Dietary Fiber 4 gm
• Sugars 5 gm
• Protein 6 gm
Ham Balls
Fairbank, IA
Makes 24 servings
Prep. Time: 45 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 6-qt.
Ham Balls:
3 eggs
3 cups crushed graham crackers
2 cups milk
2 tsp. dried minced onion
¼ tsp. pepper
2 lbs. extra-lean, reduced-sodium ground ham
1½ lbs. 90%-lean ground beef
1½ lbs. lean ground pork
Topping:
½ cup no-salt-added ketchup
¼ cup water
½ cup brown sugar
¼ cup plus 2 Tbsp. vinegar
½ tsp. dry mustard
1. Beat eggs slightly in large bowl. Add graham crackers, milk, minced onion, pepper, and ground meats. Mix well.
2. Form into 24 balls, using ½ cup measuring cup for each ball.
3. Combine topping ingredients.
4. Layer meat balls and topping in greased slow cooker.
5. Cover. Cook on high 1 hour. Reduce heat to low and cook 3-4 hours more.
Exchange List Values
• Carbohydrate 1.0
• Meat, medium fat 2.0
Basic Nutritional Values
• Calories 220
(Calories from Fat 63)
• Total Fat 7 gm
(Saturated Fat 2.5 gm,
Polyunsat Fat 0.9 gm,
Monounsat Fat 2.9 gm)
• Cholesterol 82 mg
• Sodium 429 mg
• Total Carb 17 gm
• Dietary Fiber 0 gm
• Sugars 10 gm
• Protein 21 gm
Using leftover foods for a recipe saves time. If the leftovers are seasoned, reduce the amount of salt in the recipe.