Beans and Other Main Dishes
New England Baked Beans
Mashpee, MA
Batavia, NY
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 14½-16½ hours
Ideal slow cooker size: 4-qt.
1 lb. dried Great Northern, pea, or navy beans
2 oz. salt pork, sliced
1 qt. water
1 tsp. salt
1 Tbsp. brown sugar
½ cup molasses
½ tsp. dry mustard
½ tsp. baking soda
1 onion, coarsely chopped
5 cups water
1. Wash beans and remove any stones or shriveled beans.
2. Meanwhile, simmer salt pork in 1 quart water in saucepan for 10 minutes. Drain. Do not reserve liquid.
3. Combine all ingredients in slow cooker.
4. Cook on high until contents come to boil. Turn to low. Cook 14-16 hours, or until beans are tender.
Exchange List Values
• Starch 2.0
• Carbohydrate 1.0
Basic Nutritional Values
• Calories 269
(Calories from Fat 41)
• Total Fat 5 gm
(Saturated Fat 1.6 gm,
Polyunsat Fat 0.7 gm,
Monounsat Fat 1.9 gm)
• Cholesterol 4 mg
• Sodium 444 mg
• Total Carb 47 gm
• Dietary Fiber 10 gm
• Sugars 18 gm
• Protein 12 gm
Variations:
1. Add ½ tsp. pepper to Step 3.
Rachel Kauffman
Alton, MI
2. Add ¼ cup ketchup to Step 3.
Cheri Jantzen
Houston, TX
Eat more beans (kidney, pinto, garbanzos, etc.)—they’re an excellent alternative to meat, providing protein and fiber with no saturated fat or cholesterol.
Famous Baked Beans
Woodbridge, VA
Makes 15 servings
Prep. Time: 20 minutes
Cooking Time: 3-6 hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. ground beef
¼ cup minced onions
1 cup no-salt-added ketchup
4 15-oz. cans pork and beans
⅓ cup brown sugar
brown sugar substitute to equal ¼ cup sugar
2 Tbsp. liquid smoke
1 Tbsp. Worcestershire sauce
1. Brown beef and onions in skillet. Drain. Spoon meat and onions into slow cooker.
2. Add remaining ingredients and stir well.
3. Cover. Cook on high 3 hours or on low 5-6 hours.
Exchange List Values
• Starch 1.0
• Carbohydrate 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 207
(Calories from Fat 44)
• Total Fat 5 gm
(Saturated Fat 1.2 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 2.0 gm)
• Cholesterol 22 mg
• Sodium 539 mg
• Total Carb 32 gm
• Dietary Fiber 5 gm
• Sugars 17 gm
• Protein 10 gm
Note:
There are many worthy baked bean recipes, but this recipe is both easy and absolutely delicious. The secret to this recipe is the liquid smoke. I get many requests for this recipe, and some of my friends have added the word “famous” to its name.
Crock-O-Beans
Salem, OR
Makes 12 servings
Prep. Time: 15 minutes
Cooking Time: 6 hours
Ideal slow-cooker size: 6 qt.
15-oz. can tomato purée
1 medium onion, chopped
2 cloves garlic, chopped
1 Tbsp. chili powder
1 Tbsp. dried oregano
1 Tbsp. ground cumin
1 Tbsp. dried parsley
1-2 tsp. hot sauce, to taste
15-oz. can black beans, drained and rinsed
15-oz. can kidney beans, drained and rinsed
15-oz. can garbanzo beans, drained and rinsed
2 15-oz. cans vegetarian baked beans
15-oz. can whole-kernel corn
1. Place tomato purée, onion, garlic, and seasonings in slow cooker. Stir together well.
2. Add each can of beans, stirring well after each addition. Stir in corn.
3. Cover and cook on low 6 hours.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Lean Meat 1.0
Basic Nutritional Values
• Calories 220
(Calories from Fat 15)
• Total Fat 2 gm
(Saturated Fat 0 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 0 gm Cholesterol 0 mg), Sodium 270 mg
• Total Carb 41 gm
• Dietary Fiber 11 gm
• Sugars 8 gm
• Protein 12 gm
Make one meal today free of meat and cheese. Your heart will thank you.
Barbecued Lima Beans
Oxford, PA
Makes 20 servings
Soaking Time: 12 hours or overnight
Prep. Time: 15 minutes
Cooking Time: 5-11 hours
Ideal slow cooker size: 4- or 5-qt.
1½ lbs. dried lima beans
6 cups water
2¼ cups chopped onions
½ cup brown sugar
brown sugar substitute to equal 6 Tbsp. sugar
1½ cups ketchup
13 drops Tabasco sauce
½ cup dark corn syrup
1 tsp. salt
¼ lb. bacon, diced
1. Soak washed beans in water overnight. Do not drain.
2. Add onion. Bring to boil. Simmer 30-60 minutes, or until beans are tender. Drain beans, reserving liquid.
3. Combine all ingredients except bean liquid in slow cooker. Mix well. Pour in enough liquid so that beans are barely covered.
4. Cover. Cook on low 10 hours, or high 4-6 hours. Stir occasionally.
Exchange List Values
• Starch 1.0
• Carbohydrate 1.0
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 195
(Calories from Fat 27)
• Total Fat 3 gm
(Saturated Fat 0.9 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 1.2 gm)
• Cholesterol 4 mg
• Sodium 393 mg
• Total Carb 36 gm
• Dietary Fiber 7 gm
• Sugars 15 gm
• Protein 8 gm
Refried Beans with Bacon
Millersburg, OH
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 5½ hours
Ideal slow cooker size: 4-qt.
2 cups dried red, or pinto, beans
6 cups water
2 garlic cloves, minced
1 large tomato, peeled, seeded, and chopped
1 tsp. salt
2 oz. bacon
1. Combine beans, water, garlic, tomato, and salt in slow cooker.
2. Cover. Cook on high 5 hours, stirring occasionally. When the beans become soft, drain off some liquid.
3. While the beans cook, brown bacon in skillet. Drain, reserving drippings. Crumble bacon. Add half of bacon and 1½ Tbsp. drippings to beans. Stir.
4. Mash or purée beans with a food processor. Fry the mashed bean mixture in the remaining bacon drippings. Add more salt to taste.
5. To serve, sprinkle the remaining bacon and shredded cheese on top of beans.
Exchange List Values
• Starch 1.5
• Meat, very lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 171
(Calories from Fat 34)
• Total Fat 4 gm
(Saturated Fat 1.2 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 5 mg
• Sodium 354 mg
• Total Carb 26 gm
• Dietary Fiber 9 gm
• Sugars 3 gm
• Protein 9 gm
Variations:
1. Instead of draining off liquid, add ⅓ cup dry minute rice and continue cooking about 20 minutes. Add a dash of hot sauce and a dollop of sour cream to individual servings.
2. Instead of frying the mashed bean mixture, place several spoonfuls on flour tortillas, roll up, and serve.
Susan McClure
Dayton, VA
Red Beans and Pasta
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4- or 5-qt.
3 14.5-oz. cans fat-free, reduced-sodium chicken broth
½ tsp. ground cumin
1 Tbsp. chili powder
1 garlic clove, minced
8 oz. uncooked spiral pasta
half a large green pepper, diced
half a large red pepper, diced
1 medium onion, diced
15-oz. can red beans, rinsed and drained
chopped fresh parsley
chopped fresh cilantro
1. Combine broth, cumin, chili powder, and garlic in slow cooker.
2. Cover. Cook on high until mixture comes to boil.
3. Add pasta, vegetables, and beans. Stir together well.
4. Cover. Cook on low 3-4 hours.
5. Add parsley or cilantro before serving.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
Basic Nutritional Values
• Calories 180
(Calories from Fat 9)
• Total Fat 1 gm
(Saturated Fat 0.0 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 0.2 gm)
• Cholesterol 0 mg
• Sodium 448 mg
• Total Carb 34 gm
• Dietary Fiber 4 gm
• Sugars 4 gm
• Protein 9 gm
Red Beans and Sausage
Makes 10 servings
Soaking Time: 8 hours
Prep. Time: 20 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4- or 5-qt.
1-lb. pkg. dried red beans
water
4 oz. smoked sausage
½ tsp. salt
1 tsp. pepper
3-4 cups water
6-oz. can tomato paste
8-oz. can tomato sauce
4 garlic cloves, minced
1. Soak beans for 8 hours. Drain. Discard soaking water.
2. Mix together all ingredients in slow cooker.
3. Cover. Cook on low 10-12 hours, or until beans are soft.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 198
(Calories from Fat 36)
• Total Fat 4 gm
(Saturated Fat 1.2 gm,
Polyunsat Fat 0.8 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 7 mg
• Sodium 370 mg
• Total Carb 30 gm
• Dietary Fiber 8 gm
• Sugars 4 gm
• Protein 12 gm
Variation:
Use canned red kidney beans. Cook 1 hour on high and then 3 hours on low.
Note:
These beans freeze well.
Party-Time Beans
Goshen, IN
Makes 14 servings
Prep. Time: 30 minutes
Cooking Time: 5-7 hours
Ideal slow cooker size: 6-qt.
1½ cups ketchup
1 onion, chopped
1 green pepper, chopped
1 red pepper, chopped
½ cup water
¼ cup packed brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
2 bay leaves
2-3 tsp. cider vinegar
1 tsp. ground mustard
⅛ tsp. pepper
16-oz. can kidney beans, rinsed and drained
15½-oz. can Great Northern beans, rinsed and drained
15-oz. can lima beans, rinsed and drained
15-oz. can black beans, rinsed and drained
15½-oz. can black-eyed peas, rinsed and drained
1. Combine first 10 ingredients in slow cooker. Mix well.
2. Add remaining ingredients. Mix well.
3. Cover. Cook on low 5-7 hours, or until onion and peppers are tender.
4. Remove bay leaves before serving.
Exchange List Values
• Starch 1.5
• Carbohydrate 0.5
• Calories 172
(Calories from Fat 7)
• Total Fat 1 gm
(Saturated Fat 0.1 gm,
Polyunsat Fat 0.2 gm,
Monounsat Fat 0.0 gm)
• Cholesterol 0 mg
• Sodium 493 mg
• Total Carb 35 gm
• Dietary Fiber 8 gm
• Sugars 11 gm
• Protein 9 gm
Scandinavian Beans
Dover, DE
Makes 8 servings
Prep. Time: 10 minutes
Soaking Time: 8 hours
Cooking Time: 6½-8 hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. dried pinto beans
6 cups water
¼ lb. bacon, or 1 ham hock
1 onion, chopped
2-3 garlic cloves, minced
¼ tsp. pepper
¼ tsp. salt
2 Tbsp. molasses
1 cup ketchup
Tabasco to taste
1 tsp. Worcestershire sauce
¼ cup brown sugar
brown sugar substitute to equal ¼ cup sugar
⅓ cup cider vinegar
¼ tsp. dry mustard
1. Soak beans in water in soup pot for 8 hours. Bring beans to boil and cook 1½~2 hours, or until soft. Drain, reserving liquid.
2. Combine all ingredients in slow cooker, using just enough bean liquid to cover everything.
3. Cook on low 5-6 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 1.0
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 305
(Calories from Fat 65)
• Total Fat 7 gm
(Saturated Fat 2.2 gm,
Polyunsat Fat 0.9 gm,
Monounsat Fat 3.0 gm)
• Cholesterol 10 mg
• Sodium 564 mg
• Total Carb 51 gm
• Dietary Fiber 11 gm
• Sugars 18 gm
• Protein 12 gm
New Mexico Pinto Beans
Rye, CO
Makes 10 servings
Soaking Time: overnight
Prep. Time: 10 minutes
Cooking Time: 6-10 hours
Ideal slow cooker size: 4-qt.
2½ cups dried pinto beans
3 qts. water
½ cup ham, or salt pork, diced
2 garlic cloves, crushed
1 tsp. crushed red chili peppers, optional
1. Sort beans. Discard pebbles, shriveled beans, and floaters. Wash beans under running water. Place in saucepan, cover with 3 quarts water, and soak overnight.
2. Drain beans and discard soaking water. Pour beans into slow cooker. Cover with fresh water.
3. Add meat, garlic, chili, salt, and pepper. Cook on low 6-10 hours, or until beans are soft.
Exchange List Values
• Starch 1.5
• Meat, very lean 1.0
Basic Nutritional Values
• Calories 145
(Calories from Fat 8)
• Total Fat 1 gm
(Saturated Fat 0.2 gm,
Polyunsat Fat 0.2 gm,
Monounsat Fat 0.3 gm)
• Cholesterol 4 mg
• Sodium 95 mg
• Total Carb 25 gm
• Dietary Fiber 8 gm
• Sugars 2 gm
• Protein 10 gm
Serving meals family-style tempts people to overeat. Avoid putting bowls or casserole dishes on the table.
Calico Beans
Stuarts Draft, VA
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 6-qt.
½ lb. ground beef
¼ lb. bacon, chopped
½ cup chopped onions
½ cup no-added-salt ketchup
⅓ cup brown sugar
brown sugar substitute to equal 3 Tbsp. sugar
2 Tbsp. sugar
1 Tbsp. vinegar
1 tsp. dry mustard
16-oz. can pork and beans, undrained
16-oz. can red kidney beans, undrained
16-oz. can yellow limas, undrained
16-oz. can navy beans, undrained
1. Brown ground beef, bacon, and onions together in skillet. Drain. Spoon meat and onions into slow cooker.
2. Stir ketchup, brown sugar, sugar, vinegar, mustard, and salt. Mix together well. Add to slow cooker.
3. Pour beans into slow cooker and combine all ingredients thoroughly.
4. Cover. Cook on high 3-4 hours.
Exchange List Values
• Starch 2.5
• Meat, lean 1.0
Basic Nutritional Values
• Calories 233
(Calories from Fat 39)
• Total Fat 4 gm
(Saturated Fat 1.3 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 1.7 gm)
• Cholesterol 15 mg
• Sodium 620 mg
• Total Carb 37 gm
• Dietary Fiber 7 gm
• Sugars 16 gm
• Protein 12 gm
New Orleans Red Beans
Houston, TX
Makes 6 servings
Soaking Time: 1 hour
Prep. Time: 15 minutes
Cooking Time: 9-11 hours
Ideal slow cooker size: 4-qt.
2 cups dried kidney beans
5 cups water
8 oz. low-fat smoked sausage, diced
2 medium onions, chopped
2 cloves garlic, minced
¼ tsp. salt
1. Wash and sort beans. In saucepan, combine beans and water. Boil 2 minutes. Remove from heat. Soak 1 hour.
2. Brown sausage slowly in a skillet. If needed, use non-fat cooking spray. Add onions and garlic and sauté until tender.
3. Combine all ingredients, including the bean water, in slow cooker.
4. Cover. Cook on low 8-10 hours. During last 20 minutes of cooking, stir frequently and mash lightly with spoon.
Exchange List Values
• Starch 2.5
• Vegetable 1.0
• Meat, very lean 1.0
Basic Nutritional Values
• Calories 260
(Calories from Fat 23)
• Total Fat 3 gm
(Saturated Fat 0.8 gm,
Polyunsat Fat 1.1 gm,
Monounsat Fat 0.5 gm)
• Cholesterol 16 mg
• Sodium 422 mg
• Total Carb 42 gm
• Dietary Fiber 10 gm
• Sugars 8 gm
• Protein 18 gm
Tip:
Serve over hot cooked rice.
Four Beans and Sausage
Sparks, NV
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 5-qt.
15-oz. can Great Northern beans, drained
15½-oz. can black beans, rinsed and drained
16-oz. can red kidney beans, drained
15-oz. can butter beans, drained
1½ cups no-salt-added ketchup
½ cup chopped onions
1 green pepper, chopped
1 lb. low-fat smoked sausage, cooked and cut into ½-inch slices
2 Tbsp. brown sugar
brown sugar substitute to equal 1 Tbsp. sugar
2 garlic cloves, minced
½ tsp. dry mustard
½ tsp. Tabasco sauce
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 9-10 hours, or high 4-5 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 1.5
• Meat, lean 1.0
Basic Nutritional Values
• Calories 328
(Calories from Fat 31)
• Total Fat 3 gm
(Saturated Fat 1.2 gm,
Polyunsat Fat 1.4 gm,
Monounsat Fat 0.7 gm)
• Cholesterol 24 mg
• Sodium 764 mg
• Total Carb 56 gm
• Dietary Fiber 11 gm
• Sugars 22 gm
• Protein 19 gm
Pioneer Beans
Seminole, OK
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 8-9 hours
Ideal slow cooker size: 4-qt.
1 lb. dry lima beans
1 bunch green onions, chopped
3 tsp. salt-free beef bouillon powder
6 cups water
1 lb. low-fat smoked sausage
½ tsp. garlic powder
¾ tsp. Tabasco sauce
1. Combine all ingredients in slow cooker. Mix well.
2. Cover. Cook on high 8-9 hours, or until beans are soft but not mushy.
Exchange List Values
• Starch 2.5
• Meat, very lean 2.0
Basic Nutritional Values
• Calories 252
(Calories from Fat 28)
• Total Fat 3 gm
(Saturated Fat 1.1 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 0.7 gm)
• Cholesterol 24 mg
• Sodium 487 mg
• Total Carb 38 gm
• Dietary Fiber 10 gm
• Sugars 7 gm
• Protein 18 gm
Tip:
Serve with homemade bread and butter.
At least half of the starches you eat should be whole-wheat or whole-grain options.
Cowboy Beans
Mequon, WI
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 3-7 hours
Ideal slow cooker size: 5- or 6-qt.
6 slices bacon, cut in pieces
½ cup onions, chopped
1 garlic clove, minced
16-oz. can baked beans
16-oz. can kidney beans, drained
15-oz. can butter beans or pinto beans, drained
2 Tbsp. dill pickle relish or chopped dill pickles
⅓ cup chili sauce or ketchup
2 tsp. Worcestershire sauce
¼ cup brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
⅛ tsp. hot pepper sauce, optional
1. Lightly brown bacon, onions, and garlic in skillet. Drain.
2. Combine all ingredients in slow cooker. Mix well.
3. Cover. Cook on low 5-7 hours or high 3-4 hours.
Exchange List Values
• Starch 1.0
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 138
(Calories from Fat 17)
• Total Fat 2 gm
(Saturated Fat 0.6 gm,
Polyunsat Fat 0.3 gm,
Monounsat Fat 0.7 gm)
• Cholesterol 3 mg
• Sodium 441 mg
• Total Carb 25 gm
• Dietary Fiber 5 gm
• Sugars 9 gm
• Protein 7 gm
Creole Black Beans
Rochester, NY
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-8 hours
Ideal slow cooker size: 4-qt.
14 oz. low-fat smoked sausage, sliced in ½" pieces, browned
3 15-oz. cans black beans, drained
1½ cups chopped onions
1½ cups chopped green peppers
1½ cups chopped celery
4 garlic cloves, minced
2 tsp. dried thyme
1½ tsp. dried oregano
1½ tsp. pepper
1 tsp. salt-free chicken bouillon powder
3 bay leaves
8-oz. can no-added-salt tomato sauce
1 cup water
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8 hours or on high 4 hours.
3. Remove bay leaves.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 223
(Calories from Fat 27)
• Total Fat 3 gm
(Saturated Fat 1.0 gm,
Polyunsat Fat 1.2 gm,
Monounsat Fat 0.6 gm)
• Cholesterol 21 mg
• Sodium 566 mg
• Total Carb 34 gm
• Dietary Fiber 10 gm
• Sugars 9 gm
• Protein 15 gm
Variation:
You may substitute a 14½-oz. can of stewed tomatoes for the tomato sauce.
Tip:
Serve over rice, with a salad and fresh fruit for dessert.
Pizza Beans
Pittsboro, NC
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4-qt.
16-oz. can pinto beans, drained
16-oz. can kidney beans, drained
2.25-oz. can ripe olives sliced, drained
28-oz. can no-added-salt stewed or whole tomatoes
¾ lb. bulk lean Italian turkey sausage
1 Tbsp. oil
1 green pepper, chopped
1 medium onion, chopped
1 garlic clove, minced
1 tsp. dried oregano
1 tsp. dried basil
1. Combine beans, olives, and tomatoes in slow cooker.
2. Brown sausage in ½ Tbsp. oil in skillet. Drain. Transfer sausage to slow cooker.
3. Sauté green pepper in ½ Tbsp. oil for 1 minute, stirring constantly. Add onions and continue stirring until onions start to become translucent. Add garlic and cook 1 more minute. Transfer to slow cooker.
4. Stir in seasonings.
5. Cover. Cook on low 7-9 hours.
6. To serve, sprinkle with Parmesan cheese.
Exchange List Values
• Starch 1.5
• Vegetable 3.0
• Meat, lean 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 335
(Calories from Fat 104)
• Total Fat 12 gm
(Saturated Fat 2.2 gm,
Polyunsat Fat 2.0 gm,
Monounsat Fat 3.7 gm)
• Cholesterol 45 mg
• Sodium 632 mg
• Total Carb 39 gm
• Dietary Fiber 10 gm
• Sugars 8 gm
• Protein 23 gm
Variation:
For a thicker soup, 20 minutes before serving remove ¼ cup liquid from cooker and add 1 Tbsp. cornstarch. Stir until dissolved. Return to soup. Cook on high for 15 minutes, or until thickened.
Keep track of the total grams of fiber you eat today—you should get around 25-35 grams a day.
Cajun Sausage and Beans
McPherson, KS
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
1 lb. low-fat smoked sausage, sliced into ¼-inch pieces
16-oz. can no-salt-added red kidney beans
16-oz. can crushed tomatoes with green chilies
1 cup chopped celery
half an onion, chopped
2 Tbsp. Italian seasoning
Tabasco sauce to taste
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8 hours.
3. Serve over rice or as a thick zesty soup.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 158
(Calories from Fat 22)
• Total Fat 2 gm
(Saturated Fat 0.8 gm,
Polyunsat Fat 1.0 gm,
Monounsat Fat 0.5 gm)
• Cholesterol 18 mg
• Sodium 588 mg
• Total Carb 23 gm
• Dietary Fiber 7 gm
• Sugars 7 gm
• Protein 11 gm
Beans with Rice
Battle Creek, MI
Makes 8 servings
Soaking Time: overnight
Prep. Time: 25 minutes
Cooking Time: 14-17 hours
Soaking Time: 8 hours
Ideal slow cooker size: 5- or 6-qt.
3 cups dried small red beans
8 cups water
3 garlic cloves, minced
1 large onion, chopped
8 cups fresh water
1 ham hock
½ cup ketchup
½ tsp. salt
pinch of pepper
1½-2 tsp. ground cumin
1 Tbsp. parsley
1-2 bay leaves
1. Soak beans overnight in 8 cups water. Drain. Place soaked beans in slow cooker with garlic, onion, 8 cups fresh water, and ham hock.
2. Cover. Cook on high 12-14 hours.
3. Take ham hocks out of cooker and allow to cool. Remove meat from bones. Remove and discard visible fat and skin. Cut up and return to slow cooker. Add remaining ingredients.
4. Cover. Cook on high 2-3 hours.
Exchange List Values
• Starch 1.5
• Fat 0.5
Basic Nutritional Values
• Calories 148
(Calories from Fat 25)
• Total Fat 3 gm
(Saturated Fat 0.8 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 1.0 gm)
• Cholesterol 4 mg
• Sodium 382 mg
• Total Carb 24 gm
• Dietary Fiber 6 gm
• Sugars 5 gm
• Protein 8 gm
Tip:
Serve over rice with a dollop of sour cream.
Six-Bean Barbecued Beans
Susquehanna, PA
Makes 24 (½ cup) servings
Prep. Time: 25 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 6-qt.
1-lb. can kidney beans, drained
1-lb. can pinto beans, drained
1-lb. can Great Northern beans, drained
1-lb. can butter beans, drained
1-lb. can navy beans, drained
1-lb. can pork and beans
¼ cup barbecue sauce
⅓ cup prepared mustard
⅓ cup ketchup
2 Tbsp. Worcestershire sauce
1 small onion, chopped
1 small bell pepper, chopped
2 Tbsp. molasses
½ cup brown sugar
brown sugar substitute to equal ¼ cup sugar
1. Mix together all ingredients in slow cooker.
2. Cook on low 4-6 hours.
Exchange List Values
• Starch 1.5
Basic Nutritional Values
• Calories 122
(Calories from Fat 6)
• Total Fat 1 gm
(Saturated Fat 0.1 gm,
Polyunsat Fat 0.2 gm,
Monounsat Fat 0.2 gm)
• Cholesterol 1 mg
• Sodium 322 mg
• Total Carb 24 gm
• Dietary Fiber 6 gm
• Sugars 7 gm
• Protein 6 gm
Four-Bean Medley
Myerstown, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
8 bacon slices, diced and browned until crisp
2 medium onions, chopped
6 Tbsp. brown sugar
brown sugar substitute to equal 3 Tbsp. sugar
½ cup vinegar
1 tsp. dry mustard
½ tsp. garlic powder
16-oz. can baked beans, undrained
16-oz. can kidney beans, drained
15½-oz. can butter beans, drained
14½-oz. can green beans, drained
2 Tbsp. ketchup
1. Mix together all ingredients. Pour into slow cooker.
2. Cover. Cook on low 6-8 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 242
(Calories from Fat 34)
• Total Fat 4 gm
(Saturated Fat 1.1 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 5 mg
• Sodium 619 mg
• Total Carb 44 gm
• Dietary Fiber 9 gm
• Sugars 19 gm
• Protein 11 gm
Main Dish Baked Beans
Bridgewater, VA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4-8 hours
Ideal slow cooker size: 4-qt.
1 lb. ground beef
28-oz. can baked beans
8-oz. can pineapple tidbits packed in juice, drained
4½-oz. can sliced mushrooms, drained
1 large onion, chopped
1 large green pepper, chopped
½ cup Phyllis’ Homemade Barbecue Sauce (see recipe on page 261)
2 Tbsp. light soy sauce
1 clove garlic, minced
¼ tsp. pepper
1. Brown ground beef in skillet. Drain. Place in slow cooker.
2. Stir in remaining ingredients. Mix well.
3. Cover. Cook on low 4-8 hours, or until bubbly. Serve in soup bowls.
Exchange List Values
• Starch 1.0
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 238
(Calories from Fat 58)
• Total Fat 6 gm
(Saturated Fat 2.4 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 2.6 gm)
• Cholesterol 34 mg
• Sodium 663 mg
• Total Carb 31 gm
• Dietary Fiber 7 gm
• Sugars 13 gm
• Protein 17 gm
Slow Cooker Kidney Beans
Manheim, PA
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 6-7 hours
Ideal slow cooker size: 4-qt.
2 30-oz. cans kidney beans, rinsed and drained
28-oz. can no-salt-added diced tomatoes, drained
2 medium red bell peppers, chopped
1 cup ketchup
¼ cup brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
2 Tbsp. honey
2 Tbsp. molasses
1 Tbsp. Worcestershire sauce
1 tsp. dry mustard
2 medium red apples, cored and chopped
1. Combine all ingredients, except apples, in slow cooker.
2. Cover. Cook on low 4-5 hours.
3. Stir in apples.
4. Cover. Cook 2 more hours.
Exchange List Values
• Starch 1.5
• Carbohydrate 1.0
• Vegetable 1.0
Basic Nutritional Values
• Calories 216
(Calories from Fat 8)
• Total Fat 1 gm
(Saturated Fat 0.0 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 445 mg
• Total Carb 46 gm
• Dietary Fiber 9 gm
• Sugars 20 gm
• Protein 10 gm
Sweet and Sour Beans
Harrisonburg, VA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 4- or 5-qt.
5 slices bacon
4 medium onions, cut in rings
¼ cup brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
1 tsp. dry mustard
½ tsp. salt
¼ cup cider vinegar
1-lb. can green beans, drained
2 1-lb. cans butter beans, drained
2 14.8-oz. cans baked beans, no-added-salt
1. Brown bacon in skillet and crumble. Drain all but 3 tsp. bacon drippings. Stir in onions, brown sugar, mustard, salt, and vinegar. Simmer 20 minutes.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 3 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 1.0
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 289
(Calories from Fat 40)
• Total Fat 4 gm
(Saturated Fat 1.5 gm,
Polyunsat Fat 0.7 gm,
Monounsat Fat 1.7 gm)
• Cholesterol 5 mg
• Sodium 519 mg
• Total Carb 51 gm
• Dietary Fiber 13 gm
• Sugars 22 gm
• Protein 13 gm
Eggplant, which is low in carbohydrates, is a healthy starch and a great meat alternative.
Fruity Baked Bean Casserole
Minneapolis, MN
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 4- or 5-qt.
½ lb. bacon
3 medium onions, chopped
cooking spray
16-oz. can lima beans, drained
16-oz. can kidney beans, drained
16-oz. can baked beans
14.8-oz. can no-added-salt baked beans
15½-oz. can pineapple chunks, canned in juice
2 Tbsp. brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
¼ cup cider vinegar
2 Tbsp. molasses
½ cup ketchup
2 Tbsp. prepared mustard
½ tsp. garlic powder
1 medium green pepper, chopped
1. Cook bacon in skillet. Crumble. Place bacon in slow cooker. Rinse skillet.
2. Sauté onions in non-stick skillet with cooking spray until soft. Drain. Add to bacon in slow cooker.
3. Add beans and pineapple to cooker. Mix well.
4. Combine brown sugar, vinegar, molasses, ketchup, mustard, garlic powder and green pepper. Mix well. Stir into mixture in slow cooker.
5. Cover. Cook on high 2-3 hours.
Exchange List Values
• Starch 2.5
• Fruit 0.5
• Carbohydrate 1.0
• Vegetable 1.0
Basic Nutritional Values
• Calories 350
(Calories from Fat 46)
• Total Fat 5 gm
(Saturated Fat 1.5 gm,
Polyunsat Fat 0.9 gm,
Monounsat Fat 2.0 gm)
• Cholesterol 7 mg
• Sodium 577 mg
• Total Carb 65 gm
• Dietary Fiber 13 gm
• Sugars 32 gm
• Protein 15 gm
Apple Bean Bake
Goshen, IN
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 2-4 hours
Ideal slow cooker size: 4- or 5-qt.
4 Tbsp. margarine
2 large Granny Smith apples, unpeeled, cubed
¼ cup brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
2 Tbsp. sugar
white sugar substitute to equal 1 Tbsp. sugar
½ cup no-added-salt ketchup
1 tsp. cinnamon
1 Tbsp. molasses
24-oz. can Great Northern beans, undrained
24-oz. can pinto beans, undrained
1. Melt butter in skillet. Add apples and cook until tender.
2. Stir in brown sugar and sugar. Cook until they melt. Stir in ketchup, cinnamon, and molasses.
3. Add beans and ham chunks. Mix well. Pour into slow cooker.
4. Cover. Cook on high 2-4 hours.
Exchange List Values
• Starch 1.0
• Fruit 0.5
• Carbohydrate 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 195
(Calories from Fat 44)
• Total Fat 5 gm
(Saturated Fat 0.8 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 1.8 gm)
• Cholesterol 0 mg
• Sodium 399 mg
• Total Carb 32 gm
• Dietary Fiber 6 gm
• Sugars 17 gm
• Protein 6 gm
Legumes are rich in vitamins and minerals. Try adding beans or lentils to soups and salads.
Ann’s Boston Baked Beans
Albuquerque, MN
Makes 20 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
1 cup raisins
2 small onions, diced
2 tart apples, unpeeled, diced
1 cup chili sauce
1 cup chopped extra-lean, reduced-sodium ham
1-lb.-15-oz. can baked beans
2 14.8-oz. cans no-added-salt baked beans
3 tsp. dry mustard
½ cup sweet pickle relish
1. Mix together all ingredients.
2. Cover. Cook on low 6-8 hours.
Exchange List Values
• Starch 1.0
• Fruit 0.5
• Carbohydrate 0.5
Basic Nutritional Values
• Calories 148
(Calories from Fat 6)
• Total Fat 1 gm
(Saturated Fat 0.1 gm,
Polyunsat Fat 0.2 gm,
Monounsat Fat 0.1 gm)
• Cholesterol 3 mg
• Sodium 443 mg
• Total Carb 32 gm
• Dietary Fiber 6 gm
• Sugars 16 gm
• Protein 6 gm
Pheasant a la Elizabeth
Rapid City, SD
Makes 8 servings
Marinating Time: 2-4 hours
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
6 half boneless, skinless pheasant breasts, 6½ oz. each, cubed
¾ cup teriyaki sauce
⅓ cup flour
1½ tsp. garlic salt
pepper to taste
2 Tbsp. olive oil
1 large onion, sliced
12-oz. can beer
¾ cup fresh mushrooms, sliced
1. Marinate pheasant in teriyaki sauce for 2-4 hours. Remove breasts from teriyaki sauce and discard sauce.
2. Combine flour, garlic salt, and pepper in a shallow bowl. Dredge pheasant in flour mixture.
3. Brown floured breasts in olive oil in skillet. Add onion and sauté for 3 minutes, stirring frequently. Transfer to slow cooker.
3. Add beer and mushrooms.
4. Cover. Cook on low 6-8 hours.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 4.0
Basic Nutritional Values
• Calories 260
(Calories from Fat 75)
• Total Fat 8 gm
(Saturated Fat 0.5 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 3.9 gm)
• Cholesterol 92 mg
• Sodium 357 mg
• Total Carb 10 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 34 gm
Variation:
Instead of pheasant, use chicken.
Pot-Roasted Rabbit
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4-qt.
2 onions, sliced
4-lb. roasting rabbit, skinned
1 garlic clove, sliced
2 bay leaves
1 whole clove
1 cup hot water
2 Tbsp. soy sauce
2 Tbsp. flour
½ cup cold water
1. Place onion in bottom of slow cooker.
2. Rub rabbit with salt and pepper. Insert garlic in cavity. Place rabbit in slow cooker.
3. Add bay leaves, clove, hot water, and soy sauce.
4. Cover. Cook on low 10-12 hours.
5. Remove rabbit and thicken gravy by stirring 2 Tbsp. flour blended into ½ cup water into simmering juices in cooker. Continue stirring until gravy thickens. Cut rabbit into serving-size pieces and serve with gravy.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 5.0
Basic Nutritional Values
• Calories 294
(Calories from Fat 97)
• Total Fat 11 gm
(Saturated Fat 3.2 gm,
Polyunsat Fat 2.1 gm,
Monounsat Fat 2.9 gm)
• Cholesterol 110 mg
• Sodium 390 mg
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 40 gm
Venison Steak
Bird-In-Hand, PA
Makes 4 servings
Prep Time: 15-20 minutes
Cooking Time: 5 hours
Ideal slow-cooker size: 2-qt.
1 Tbsp. olive oil
1 lb. venison tenderloin steak, cubed
1 large onion, chopped
½ tsp. garlic salt
½ tsp. garlic powder
1 large bell pepper, diced
1 tsp. soy sauce
1 Tbsp. brown sugar
1 Tbsp. chili powder
1 cup V8, or home-canned tomato, juice
1. In a skillet, brown steak and onion with garlic salt and powder.
2. Add chopped pepper, soy sauce, brown sugar, and chili powder to slow cooker.
3. Transfer steak and onion to slow-cooker.
4. Pour juice over top. Cover. Cook 5 hours on low.
Tip:
Cube meat while it’s partially frozen and you’ll find it’s easier to cut.
Exchange List Values
• Vegetable 3.0
• Lean Meat 3.0
Basic Nutritional Values
• Calories 225
(Calories from Fat 55)
• Total Fat 6 gm
(Saturated Fat 1.5 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 3.0 gm)
• Cholesterol 75 mg
• Sodium 410 mg
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 10 gm
• Protein 27 gm
Venison Roast
Burton, MI
Makes 10 servings
Marinating Time: 8 hours or more
Prep. Time: 15 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4- or 5-qt.
3-lb. venison roast
¼ cup vinegar
2 garlic cloves, minced
1 tsp. salt
½ cup chopped onions
15-oz. can no-added-salt tomato sauce
1 Tbsp. ground mustard
1 pkg. brown gravy mix
½ tsp. salt
¼ cup water
1. Place venison in deep bowl. Combine vinegar, garlic, and salt. Pour over venison. Add enough cold water to cover venison. Marinate for at least 8 hours in refrigerator.
2. Rinse and drain venison. Place in slow cooker.
3. Combine remaining ingredients and pour over venison.
4. Cover. Cook on low 10-12 hours.
Tip:
Serve with a green salad, potatoes, and rolls to make a complete meal. There is usually a lot of sauce, so make plenty of potatoes, noodles, or rice. This is an easy meal to have for a Saturday dinner with guests or extended family.
• Vegetable 1.0
• Meat, very lean 4.0
Basic Nutritional Values
• Calories 186
(Calories from Fat 31)
• Total Fat 3 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 0.7 gm,
Monounsat Fat 0.7 gm)
• Cholesterol 115 mg
• Sodium 530 mg
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 31 gm
Note:
The sauce on this roast works well for any meat.
Venison in Sauce
Bangor, PA
Makes 12 sandwiches
Marinating Time: 6-8 hours
Prep. Time: 25 minutes Cooking Time: 8-10 hours
Ideal slow cooker size: 5-qt.
3-4-lb. venison roast
¼ cup vinegar
2 garlic cloves, minced
¼ tsp. salt
cold water
2 Tbsp. oil
1 large onion, sliced
half a green bell pepper, sliced
2 ribs celery, sliced
1-2 garlic cloves, minced
1½-2 tsp. salt
¼ tsp. pepper
½ tsp. dried oregano
¼ cup ketchup
1 cup tomato juice
1. Combine vinegar, garlic cloves, and ¼ tsp. salt. Pour over venison. Add water until meat is covered. Marinate 6-8 hours.
2. Cut meat into pieces. Brown in oil in skillet. Place in slow cooker.
3. Mix remaining ingredients together; then pour into cooker. Stir in meat.
4. Cover. Cook on low 8-10 hours.
5. Using two forks, pull the meat apart and then stir it through the sauce.
6. Serve on sandwich rolls, or over rice or pasta.
Exchange List Values
• Vegetable 1.0
• Meat, very lean 3.0
• Fat 1.0
Basic Nutritional Values
• Calories 176
(Calories from Fat 46)
• Total Fat 5 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 2.0 gm)
• Cholesterol 96 mg
• Sodium 429 mg
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 26 gm
A registered dietitian can help you create the right meal plan for you, and your health insurance company may even cover the sessions!
Baked Lamb Shanks
Windsor, CT
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 4-qt.
1 medium onion, thinly sliced
2 small carrots, cut in thin strips
1 rib celery, chopped
3 (1 lb. each) lamb shanks, cracked, trimmed of fat
1-2 cloves garlic, split
⅛ tsp. salt
¼ tsp. pepper
1 tsp. dried oregano
1 tsp. dried thyme
2 bay leaves, crumbled
½ cup dry white wine
8-oz. can tomato sauce
1. Place onions, carrots, and celery in slow cooker.
2. Rub lamb with garlic and season with salt and pepper. Add to slow cooker.
3. Mix remaining ingredients together in separate bowl and add to meat and vegetables.
4. Cover. Cook on low 8-10 hours, or high 4-6 hours.
Exchange List Values
• Vegetable 1.0
• Meat, very lean 4.0
• Fat 0.5
Basic Nutritional Values
• Calories 182
(Calories from Fat 44)
• Total Fat 5 gm
(Saturated Fat 1.7 gm,
Polyunsat Fat 0.3 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 83 mg
• Sodium 386 mg
• Total Carb 7 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 26 gm
Herbed Lamb Stew
Lancaster, PA
Makes 6 servings
Prep Time: 20-30 minutes
Cooking Time: 8-10 hours
Ideal slow-cooker size: 6-qt.
1½ lbs. lean lamb, cut into 1-2" cubes
1 Tbsp. oil
2 medium onions, chopped
4 cups fat-free, low-sodium beef broth
3 medium potatoes, peeled and thinly sliced
½ tsp. salt
¼ tsp. pepper
¼ tsp. celery seed
¼ tsp. dried marjoram
¼ tsp. dried thyme
10-oz. pkg. frozen peas
6 Tbsp. flour
½ cup cold water
1. Brown lamb cubes in skillet in oil over medium-high heat. Do in two batches so that cubes brown and don’t just steam.
2. Transfer browned meat to slow cooker.
3. Add remaining ingredients except peas, flour, and water.
4. Cover. Cook on low 8 to 10 hours, or just until meat is tender.
5. Stir in peas.
6. In a small bowl, dissolve flour in water. When smooth, stir into pot.
7. Cover. Turn cooker to high and cook an additional 15 to 20 minutes, or until broth thickens.
Exchange List Values
• Starch 2.0
• Lean Meat 4.0
Basic Nutritional Values
• Calories 325
(Calories from Fat 80)
• Total Fat 9 gm
(Saturated Fat 2.5 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 4.0 gm)
• Cholesterol 75 mg
• Sodium 590 mg
• Total Carb 32 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 30 gm
Lamb Stew
Kansas City, MO
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
2 lbs. lamb, cubed
½ tsp. sugar
2 Tbsp. oil
2 tsp. salt
¼ tsp. pepper
¼ cup flour
2 cups water
¾ cup red cooking wine
¼ tsp. powdered garlic
2 tsp. Worcestershire sauce
6 medium carrots, sliced
4 small onions, quartered
4 ribs celery, sliced
3 medium potatoes, unpeeled, diced
1. Sprinkle lamb with sugar. Brown in oil in skillet.
2. Remove lamb and place in cooker, reserving drippings.
3. Stir salt, pepper, and flour into drippings until smooth. Stir in water and wine, until smooth, stirring until broth simmers and thickens.
4. Pour into cooker. Add remaining ingredients and stir until well mixed.
5. Cover. Cook on low 8-10 hours.
Tip:
Serve with crusty bread.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 4.0
Basic Nutritional Values
• Calories 388
(Calories from Fat 116)
• Total Fat 13 gm
(Saturated Fat 3.2 gm,
Polyunsat Fat 2.3 gm,
Monounsat Fat 5.9 gm)
• Cholesterol 98 mg
• Sodium 943 mg
• Total Carb 32 gm
• Dietary Fiber 5 gm
• Sugars 9 gm
• Protein 35 gm
Lamb Chops
Tiskilwa, IL
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
1 medium onion, sliced
1 tsp. dried oregano
½ tsp. dried thyme
½ tsp. garlic powder
¼ tsp. salt
⅛ tsp. pepper
8 loin lamb chops (1¾-2 lbs.), bone-in, trimmed of visible fat
2 garlic cloves, minced
¼ cup water
1. Place onion in slow cooker.
2. Combine oregano, thyme, garlic powder, salt, and pepper. Rub over lamb chops. Place in slow cooker. Top with garlic.
3. Pour water down along the side of crock, so as not to disturb the rub on the chops.
4. Cover. Cook on low 4-6 hours.
Exchange List Values
• Meat, lean 2.0
Basic Nutritional Values
• Calories 117
(Calories from Fat 44)
• Total Fat 5 gm
(Saturated Fat 1.7 gm,
Polyunsat Fat 0.3 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 48 mg
• Sodium 116 mg
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 15 gm
Herbed Potato Fish Bake
Glen Burnie, MD
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 1-2 hours
Ideal slow cooker size: 4-qt.
10¾-oz. can cream of celery soup
½ cup water
1-lb. perch fillet, fresh or thawed
2 cups cooked, diced potatoes
¼ cup freshly grated Parmesan cheese
1 Tbsp. chopped parsley
½ tsp. dried basil
¼ tsp. dried oregano
1. Combine soup and water. Pour half in slow cooker.
2. Lay fillet on top. Place potatoes on fillet. Pour remaining soup mix over top.
3. Combine cheese and herbs. Sprinkle over ingredients in slow cooker.
4. Cover. Cook on high 1-2 hours, being careful not to overcook fish.
Exchange List Values
• Starch 1.0
• Carbohydrate 0.5
• Meat, lean 3.0
Basic Nutritional Values
• Calories 269
(Calories from Fat 73)
• Total Fat 8 gm
(Saturated Fat 2.8 gm,
Polyunsat Fat 2.3 gm,
Monounsat Fat 2.2 gm)
• Cholesterol 56 mg
• Sodium 696 mg
• Total Carb 22 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 26 gm
Shrimp Marinara
Lancaster, PA
Makes 6 servings
Prep Time: 10-15 minutes
Cooking Time: 6-7 hours
Ideal slow-cooker size: 4 qt.
6-oz. can no-salt-added tomato paste
2 Tbsp. dried parsley
1 cloves garlic, minced
¼ tsp. pepper
½ tsp. dried basil
1 tsp. dried oregano
scant ½ tsp. garlic salt
2 14½-oz. cans no-salt-added diced tomatoes
1 lb. cooked shrimp, peeled
cooked spaghetti
grated Parmesan cheese, optional
1. In slow-cooker combine tomato paste, parsley, garlic, pepper, basil, oregano, salt, garlic salt, and 1 can of diced tomatoes.
2. Cook on low 6-7 hours.
3. Turn to high and add shrimp.
4. If you’d like the sauce to have more tomatoes, stir in remaining can of tomatoes.
5. Cover and cook an additional 15-20 minutes.
6. Serve over cooked spaghetti. Garnish with grated Parmesan cheese if you wish.
Exchange List Values
• Vegetable 2.0
• Lean Meat 1.0
Basic Nutritional Values
• Calories 95
(Calories from Fat 10)
• Total Fat 1 gm
(Saturated Fat 0 gm,
Polyunsat Fat 0 gm Monounsat Fat 0 gm Cholesterol 80 mg), Sodium 550 mg
• Total Carb 12 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 11 gm
What’s your best weapon in the fight against diabetes? Exercise!
Shrimp Jambalaya
Duenweg, MO
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 1½ hours
Ideal slow cooker size: 4-qt.
2 Tbsp. margarine
2 medium onions, chopped
2 green bell peppers, chopped
3 ribs celery, chopped
1 cup chopped extra-lean, lower-sodium cooked ham
2 garlic cloves, chopped
1½ cups minute rice
1½ cups 99% fat-free, lower-sodium beef broth
28-oz. can chopped tomatoes
2 Tbsp. chopped parsley
1 tsp. dried basil
½ tsp. dried thyme
¼ tsp. pepper
⅛ tsp. cayenne pepper
1 lb. shelled, deveined, medium-size shrimp
1 Tbsp. chopped parsley
1. Melt margarine in slow cooker set on high. Add onions, peppers, celery, ham, and garlic. Cook 30 minutes.
2. Add rice. Cover and cook 15 minutes.
3. Add broth, tomatoes, 2 Tbsp. parsley, and remaining seasonings. Cover and cook on high 1 hour.
4. Add shrimp. Cook on high 30 minutes, or until liquid is absorbed.
5. Garnish with parsley.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 205
(Calories from Fat 36)
• Total Fat 4 gm
(Saturated Fat 0.8 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 95 mg
• Sodium 529 mg
• Total Carb 26 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 16 gm
Jambalaya
South Ozone Park, NY
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 2½-4 hours
Ideal slow cooker size: 4-qt.
3½-4-lb. roasting chicken, trimmed of skin and fat, cut up
3 onions, diced
1 carrot, sliced
3-4 garlic cloves, minced
1 tsp. dried oregano
1 tsp. dried basil
½ tsp. salt
⅛ tsp. white pepper
14-oz. can crushed tomatoes
1 lb. shelled raw shrimp
2 cups cooked rice
1. Combine all ingredients except shrimp and rice in slow cooker.
2. Cover. Cook on low 2-3½ hours, or until chicken is tender.
3. Add shrimp and rice.
4. Cover. Cook on high 15-20 minutes, or until shrimp are done.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
• Meat, lean 4.0
Basic Nutritional Values
• Calories 354
(Calories from Fat 65)
• Total Fat 7 gm
(Saturated Fat 1.9 gm,
Polyunsat Fat 1.8 gm,
Monounsat Fat 2.4 gm)
• Cholesterol 192 mg
• Sodium 589 mg
• Total Carb 29 gm
• Dietary Fiber 4 gm
• Sugars 9 gm
• Protein 41 gm
Shrimp Creole
Princeton, IL
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
¼ cup canola oil
⅓ cup flour
1¾ cups sliced onions
1 cup diced green bell peppers
1 cup diced celery
1½ large carrots, shredded
2¾-lb. can tomatoes
¾ cup water
½ tsp. dried thyme
1 garlic clove, minced
pinch of rosemary
1 Tbsp. sugar
3 bay leaves
1 Tbsp. Worcestershire sauce
¾ tsp. salt
⅛ tsp. dried oregano
2 lbs. shelled shrimp, deveined
1. Combine canola oil and flour in a skillet. Brown, stirring constantly. Add onions, green peppers, celery, and carrots. Cook 5-10 minutes. Transfer to slow cooker.
2. Add remaining ingredients, except shrimp, and stir well.
3. Cover. Cook on low 6-8 hours.
4. Add shrimp during last hour.
Exchange List Values
• Vegetable 3.0
• Meat, very lean 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 187
(Calories from Fat 59)
• Total Fat 7 gm
(Saturated Fat 0.6 gm,
Polyunsat Fat 2.1 gm,
Monounsat Fat 3.4 gm)
• Cholesterol 140 mg
• Sodium 563 mg
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 17 gm
Seafood Gumbo
Woodbridge, VA
Makes 6 servings
Prep. Time: 40 minutes
Cooking Time: 2½-3 hours
Ideal slow cooker size: 4- or 5-qt.
3 Tbsp. canola oil, divided
1 lb. okra, sliced
¼ cup flour
1 bunch green onions, sliced
½ cup chopped celery
2 garlic cloves, minced
16-oz. can tomatoes and juice
1 bay leaf
1 Tbsp. chopped fresh parsley
1 fresh thyme sprig
½ tsp. salt
½-1 tsp. red pepper
3-5 cups water, depending upon the consistency you like
1 lb. peeled, deveined fresh shrimp
½ lb. fresh crabmeat
1. Sauté okra in 1 Tbsp. canola oil until okra is lightly browned. Transfer to slow cooker.
2. Combine remaining 2 Tbsp. canola oil and flour in skillet. Cook over medium heat, stirring constantly until roux is the color of chocolate, 20-25 minutes.
3. Stir in green onions, celery, and garlic. Cook until vegetables are tender. Add to slow cooker.
4. Gently stir in tomatoes with juice, bay leaf, parsley, thyme, salt, red pepper, and water.
5. Cover. Cook on high 2 hours.
6. Add shrimp, crab, and additional water if you wish. Cover. Cook an additional 30-60 minutes on high, until shrimp is cooked and crab is heated.
Exchange List Values
• Vegetable 3.0
• Meat, very lean 2.0
• Fat 1.5
Basic Nutritional Values
• Calories 221
(Calories from Fat 75)
• Total Fat 8 gm
(Saturated Fat 0.7 gm,
Polyunsat Fat 2.6 gm,
Monounsat Fat 4.3 gm)
• Cholesterol 148 mg
• Sodium 548 mg
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 22 gm
Skipping meals only makes you hungrier and can cause you to overeat at the next meal.
Curried Shrimp
East Earl, PA
Makes 5 servings
Prep. Time: 10 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 3- or 4-qt.
1 small onion, chopped
2 cups cooked shrimp
1½ tsp. curry powder
10¾-oz. can 98% fat-free, lower-sodium cream of mushroom soup
1 cup fat-free sour cream
1. Combine all ingredients except sour cream in slow cooker.
2. Cover. Cook on low 4-6 hours.
3. Ten minutes before serving, stir in sour cream.
Exchange List Values
• Carbohydrate 1.0
• Meat, very lean 2.0
Basic Nutritional Values
• Calories 130
(Calories from Fat 16)
• Total Fat 2 gm
(Saturated Fat 0.6 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 0.4 gm)
• Cholesterol 92 mg
• Sodium 390 mg
• Total Carb 15 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 12 gm
Tip:
Serve over rice or puff pastry.
Seafood Medley
Baltimore, MD
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
1 lb. peeled and deveined shrimp
1 lb. crabmeat
1 lb. bay scallops
2 10¾-oz. cans cream of celery soup
2 soup cans fat-free milk
3 tsp. margarine
1 tsp. Old Bay seasoning
¼ tsp. pepper
1. Layer shrimp, crab, and scallops in slow cooker.
2. Combine soup and milk. Pour over seafood.
3. Mix together margarine and spices and pour over top.
4. Cover. Cook on low 3-4 hours.
Exchange List Values
• Carbohydrate 0.5
• Meat, very lean 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 168
(Calories from Fat 51)
• Total Fat 6 gm
(Saturated Fat 1.6 gm,
Polyunsat Fat 2.1 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 106 mg
• Sodium 679 mg
• Total Carb 7 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 20 gm
Salmon Cheese Casserole
Bradenton, FL
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
14¾-oz. can salmon, no added salt, liquid reserved
4-oz. can mushrooms, drained
1½ cups bread crumbs
2 eggs, beaten
½ cup grated reduced-fat cheddar cheese
1 Tbsp. lemon juice
1 Tbsp. minced onion
1. Flake fish in bowl, removing bones.
2. Stir in remaining ingredients. Pour into lightly greased slow cooker.
3. Cover. Cook on low 3-4 hours.
Exchange List Values
• Starch 1.5
• Meat, medium fat 2.0
Basic Nutritional Values
• Calories 257
(Calories from Fat 85)
• Total Fat 9 gm
(Saturated Fat 2.9 gm,
Polyunsat Fat 2.2 gm,
Monounsat Fat 3.0 gm)
• Cholesterol 116 mg
• Sodium 442 mg
• Total Carb 21 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 23 gm
Eat salmon—it has a type of fat that’s great for your heart.
Company Seafood Pasta
Harrisonburg, VA
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 1-2 hours
Ideal slow cooker size: 4-qt.
2 cups fat-free sour cream
1¼ cups shredded reduced-fat Monterey Jack cheese
1 Tbsp. light, soft tub margarine, melted
½ lb. fresh crabmeat
⅛ tsp. pepper
½ lb. bay scallops, lightly cooked
1 lb. medium shrimp, cooked and peeled
4 cups cooked linguine
fresh parsley, for garnish
1. Combine sour cream, cheese and margarine in slow cooker.
2. Stir in remaining ingredients, except linguine.
3. Cover. Cook on low 1-2 hours.
4. Serve immediately over linguine. Garnish with fresh parsley.
Exchange List Values
• Starch 2.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 308
(Calories from Fat 59)
• Total Fat 7 gm
(Saturated Fat 3.1 gm,
Polyunsat Fat 1.1 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 127 mg
• Sodium 449 mg
• Total Carb 31 gm
• Dietary Fiber 1 gm
• Sugars 5 gm
• Protein 29 gm
Tuna Barbecue
Ephrata, PA
Makes 4 servings
Prep. Time: 20 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 3- or 4-qt.
12-oz. can tuna, packed in water, drained
2 cups no-salt-added tomato juice
1 medium green bell pepper, finely chopped
2 Tbsp. onion flakes
2 Tbsp. Worcestershire sauce
3 Tbsp. vinegar
2 Tbsp. sugar
1 Tbsp. prepared mustard
1 rib celery, chopped
dash chili powder
½ tsp. cinnamon
dash hot sauce, optional
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours, or high 4-5 hours. If mixture becomes too dry while cooking, add ½ cup tomato juice.
3. Serve on buns.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 2.0
• Meat, very lean 2.0
Basic Nutritional Values
• Calories 162
(Calories from Fat 8)
• Total Fat 1 gm
(Saturated Fat 0.2 gm,
Polyunsat Fat 0.3 gm,
Monounsat Fat 0.3 gm)
• Cholesterol 23 mg
• Sodium 423 mg
• Total Carb 18 gm
• Dietary Fiber 2 gm
• Sugars 14 gm
• Protein 21 gm
Tuna Noodle Casserole
Millersburg, OH
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-9 hours
Ideal slow cooker size: 4-qt.
2 6½-oz. cans water-packed tuna, drained
2 10½-oz. cans 98% fat-free, lower sodium cream of mushroom soup
1 cup milk
2 Tbsp. dried parsley
10-oz. pkg. frozen mixed vegetables, thawed
8-oz. pkg. noodles, cooked and drained
½ cup toasted sliced almonds
1. Combine tuna, soup, milk, parsley, and vegetables. Fold in noodles. Pour into greased slow cooker. Top with almonds.
2. Cover. Cook on low 7-9 hours, or high 3-4 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 395
(Calories from Fat 101)
• Total Fat 11 gm
(Saturated Fat 1.9 gm,
Polyunsat Fat 2.5 gm,
Monounsat Fat 5.7 gm)
• Cholesterol 21 mg
• Sodium 637 mg
• Total Carb 46 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 27 gm
Tempeh-Stuffed Peppers
Williamsburg, MA
Makes 4 servings
Prep. Time: 35 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 6-qt. oval, so the peppers can each sit on the bottom of slow cooker
4 oz. tempeh, cubed
1 garlic clove, minced
2 14½-oz. cans diced no-salt-added tomatoes
2 tsp. soy sauce
¼ cup chopped onions
1½ cups cooked rice
1 cup shredded fat-free cheddar cheese
Tabasco sauce, optional
4 green, red, or yellow, bell peppers, with tops sliced off and seeds removed
¼ cup shredded fat-free cheddar cheese
1. Steam tempeh 10 minutes in saucepan. Mash in bowl with the garlic, half the tomatoes, and soy sauce.
2. Stir in onions, rice, ½ cup cheese, and Tabasco sauce. Stuff into peppers.
3. Place peppers in slow cooker. Pour remaining half of tomatoes over peppers.
4. Cover. Cook on low 6-8 hours, or high 3-4 hours. Top with remaining cheese in last 30 minutes.
Exchange List Values
• Starch 2.0
• Vegetable 3.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 266
(Calories from Fat 26)
• Total Fat 3 gm
(Saturated Fat 0.1 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 0.6 gm)
• Cholesterol 4 mg
• Sodium 510 mg
• Total Carb 42 gm
• Dietary Fiber 6 gm
• Sugars 17 gm
• Protein 21 gm
Barbecued Lentils
Minooka, IL
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
2 cups Phyllis’ Homemade Barbecue Sauce (see recipe on page 261)
3½ cups water
1 lb. dry lentils
9.7-oz. pkg. vegetarian hot dogs, sliced
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 6-8 hours.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, very lean 2.0
Basic Nutritional Values
• Calories 270
(Calories from Fat 9)
• Total Fat 1 gm
(Saturated Fat 0.1 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 0.2 gm)
• Cholesterol 0 mg
• Sodium 464 mg
• Total Carb 43 gm
• Dietary Fiber 15 gm
• Sugars 12 gm
• Protein 23 gm
Minestra Di Ceci
Manheim, PA
Makes 8 servings
Soaking Time: 8 hours
Prep. Time: 20 minutes
Cooking Time: 5½-6 hours
Ideal slow cooker size: 4-qt.
1 lb. dry chickpeas
1 sprig fresh rosemary
10 leaves fresh sage
1 Tbsp. salt
1-2 large garlic cloves, minced
1 tsp. olive oil
1 cup small dry pasta, your choice of shape
1. Wash chickpeas. Place in slow cooker. Soak for 8 hours in full pot of water, along with rosemary, sage, and salt.
2. Drain water. Remove herbs.
3. Refill slow cooker with water to 1" above peas.
4. Cover. Cook on low 5 hours.
5. Sauté garlic in olive oil in skillet until clear.
6. Purée half of peas, along with several cups of broth from cooker, in blender. Return purée to slow cooker. Add garlic and oil.
7. Boil pasta in saucepan until al dente, about 5 minutes. Drain. Add to beans.
8. Cover. Cook on high 30-60 minutes, or until pasta is tender and heated through, but not mushy.
• Starch 2.5
• Meat, very lean 1.0
Basic Nutritional Values
• Calories 236
(Calories from Fat 34)
• Total Fat 4 gm
(Saturated Fat 0.4 gm,
Polyunsat Fat 1.5 gm,
Monounsat Fat 1.1 gm)
• Cholesterol 0 mg
• Sodium 445 mg
• Total Carb 40 gm
• Dietary Fiber 9 gm
• Sugars 7 gm
• Protein 12 gm
Variation:
Add ½ tsp. black pepper to Step 1, if you like.
Slow Cooker Macaroni
Harrisonburg, VA
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
1½ cups dry macaroni
1½ Tbsp. light, soft tub margarine
6 oz. light Velveeta cheese, sliced
2 cups fat-free milk
1 cup fat-free half-and-half
1. Combine macaroni, and butter.
2. Layer cheese over top.
3. Pour in milk and half-and-half.
4. Cover. Cook on high 3-4 hours, or until macaroni is soft.
Exchange List Values
• Starch 1.0
• Milk, fat-free 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 208
(Calories from Fat 45)
• Total Fat 5 gm
(Saturated Fat 2.5 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 1.6 gm)
• Cholesterol 15 mg
• Sodium 555 mg
• Total Carb 27 gm
• Dietary Fiber 0 gm
• Sugars 12 gm
• Protein 14 gm
Gourmet Spaghetti Sauce
Mashpee, MA
Makes 20 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 6-qt.
2 slices bacon
1¼ lbs. ground beef
½ lb. ground pork
1 cup chopped onions
½ cup chopped green bell pepper
3 garlic cloves, minced
2 2-lb. 3-oz. cans Italian tomatoes
2 6-oz. cans tomato paste
1 cup dry red wine, or water
2½ tsp. dried oregano
2½ tsp. dried basil
1 bay leaf, crumbled
¾ cup water
¼ cup chopped fresh parsley
1 tsp. dried thyme
1 tsp. salt
¼ tsp. pepper
¼ cup dry red wine, or water
1. Brown bacon in skillet until crisp. Drain. Remove and crumble.
2. Add ground beef and pork. Crumble and cook until brown. Stir in onions, green peppers, and garlic. Cook 10 minutes.
3. Drain fat and pat dry with paper towel.
4. Pour tomatoes into slow cooker and crush with back of spoon.
5. Add all other ingredients, except ¼ cup wine, in slow cooker.
6. Cover. Bring to boil on high. Reduce heat to low for 3-4 hours.
7. During last 30 minutes, stir in ¼ cup red wine or water.
Exchange List Values
• Vegetable 2.0
• Meat, medium fat 1.0
Basic Nutritional Values
• Calories 115
(Calories from Fat 46)
• Total Fat 5 gm
(Saturated Fat 1.8 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 2.2 gm)
• Cholesterol 25 mg
• Sodium 309 mg
• Total Carb 9 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 9 gm
The key to weight loss is simple: burn more calories than you eat.
Chunky Spaghetti Sauce
Newark, OH
Makes 12 cups
Prep. Time: 25 minutes
Cooking Time: 3½-8 hours
Ideal slow cooker size: 4-qt.
1 lb. ground beef, browned and drained
½ lb. bulk sausage, browned and drained
14½-oz. can no-added-salt Italian tomatoes with basil
15-oz. can Italian tomato sauce
1 medium onion, chopped
1 green pepper, chopped
8-oz. can sliced mushrooms
½ cup dry red wine
2 tsp. sugar
1 tsp. minced garlic
1½ tsp. dried basil
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 3½-4 hours, or low 7-8 hours.
Exchange List Values
• Vegetable 2.0
• Meat, medium fat 1.0
Basic Nutritional Values
• Calories 134
(Calories from Fat 61)
• Total Fat 7 gm
(Saturated Fat 2.5 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 2.9 gm)
• Cholesterol 30 mg
• Sodium 397 mg
• Total Carb 8 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 11 gm
Variations:
1. For added texture and zest, add 3 fresh, medium-sized tomatoes, chopped, and 4 large fresh basil leaves, torn. Stir in 1 tsp. salt and ½ tsp. pepper.
2. To any leftover sauce, add chickpeas or kidney beans and serve chili!
Spaghetti Sauce
Burton, MI
Makes 15 servings
Prep Time: 30-35 minutes
Cooking Time: 4 hours
Ideal slow-cooker size: 1 7-qt., or 2 4-qt. cookers
1½ lbs. 90%-lean ground beef, cooked and drained
3 onions, coarsely chopped
1 red bell pepper, coarsely chopped
1 green pepper, coarsely chopped
4 cloves garlic, minced
2 28-oz. cans diced tomatoes
14½-oz. can diced tomatoes
2 14½-oz. cans fat-free, low-sodium beef broth
2 Tbsp. sugar
2 tsp. dried basil
2 tsp. dried oregano
1 tsp. salt
2 6-oz. cans tomato paste, no salt added
1. Combine all ingredients except tomato paste in slow cooker.
2. Cook for 3½ hours on high. Stir in tomato paste.
3. Cover and cook an additional 30 minutes.
Exchange List Values
• Vegetable 3.0
• Lean Meat 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 140
(Calories from Fat 35)
• Total Fat 4 gm
(Saturated Fat 1.5 gm,
Polyunsat Fat 0 gm Monounsat Fat 1.5 gm)
• Cholesterol 25 mg
• Sodium 475 mg
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 9 gm
• Protein 12 gm
Just for today, add up the calories from all your beverages, including alcohol. Pay special attention to serving sizes, since many sodas and juice bottles contain 2 servings, but the calories listed are for 1 serving.
Sausage-Beef Spaghetti Sauce
Elbing, KS
Makes 20 servings
Prep. Time: 20 minutes
Cooking Time: 6½ hours
Ideal slow cooker size: 4-qt.
1 lb. ground beef
1 lb. Italian sausage, sliced
2 28-oz. cans crushed tomatoes
¾ can (28-oz. tomato can) water
2 tsp. garlic powder
1 tsp. pepper
2 Tbsp. parsley
2 Tbsp. dried oregano
2 12-oz. cans tomato paste
2 12-oz. cans tomato purée
1. Brown ground beef and sausage in skillet. Drain. Transfer to large slow cooker.
2. Add crushed tomatoes, water, garlic powder, pepper, parsley, and oregano.
3. Cover. Cook on high 30 minutes. Add tomato paste and tomato purée. Cook on low 6 hours.
Exchange List Values
• Vegetable 3.0, Meat, high fat 1.0
Basic Nutritional Values
• Calories 176
(Calories from Fat 71)
• Total Fat 8 gm
(Saturated Fat 2.7 gm,
Polyunsat Fat 0.8 gm,
Monounsat Fat 3.1 gm)
• Cholesterol 27 mg
• Sodium 408 mg
• Total Carb 17 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 10 gm
Mom’s Meatballs
Scranton, PA
Makes 10 servings
Prep. Time: 45 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4- or 5-qt.
Sauce:
2 Tbsp. canola oil
¼-½ cup chopped onions
3 garlic cloves, minced
29-oz. can tomato purée
29-oz. can water
12-oz. can tomato paste
12-oz. can water
1 Tbsp. sugar
2 tsp. dried oregano
¼ tsp. Italian seasoning
½ tsp. dried basil
⅛ tsp. pepper
¼ cup diced green peppers
Meatballs:
1 lb. 85%-lean ground beef
1 egg
2 Tbsp. water
¾ cup Italian bread crumbs
⅛ tsp. black pepper
⅛ tsp. salt
1 Tbsp. canola oil
1. Sauté onions and garlic in oil in saucepan.
2. Combine all sauce ingredients in slow cooker.
3. Cover. Cook on low.
4. Mix together all meatball ingredients except oil. Form into small meatballs, then brown on all sides in oil in saucepan. Drain on paper towels. Add to sauce.
5. Cover. Cook on low 4-5 hours.
Exchange List Values
• Starch 0.5
• Vegetable 3.0
• Meat, medium fat 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 221
(Calories from Fat 91)
• Total Fat 10 gm
(Saturated Fat 2.4 gm,
Polyunsat Fat 1.7 gm,
Monounsat Fat 4.9 gm)
• Cholesterol 48 mg
• Sodium 540 mg
• Total Carb 22 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 13 gm
Nancy’s Spaghetti Sauce
Manhattan, KS
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 4-qt.
¼ cup minced onion
garlic powder, to taste
3 cups chopped fresh tomatoes
6-oz. can tomato paste
½ tsp. salt
dash of pepper
½ tsp. dried basil
1 bay leaf
1 chopped green bell pepper
1 lb. ground beef, browned and drained
4-oz. can sliced mushrooms, undrained
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 3 hours.
Exchange List Values
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 186
(Calories from Fat 75)
• Total Fat 8 gm
(Saturated Fat 3.0 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 3.4 gm)
• Cholesterol 45 mg
• Sodium 372 mg
• Total Carb 12 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 17 gm
Pasta Sauce with Meat and Veggies
Holland, OH
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 7-8 hours
Ideal slow cooker size: 4-qt.
½ lb. ground turkey, browned and drained
½ lb. ground beef, browned and drained
1 rib celery, chopped
2 medium carrots, chopped
1 garlic clove, minced
1 medium onion, chopped
28-oz. can diced tomatoes with juice
¼ tsp. salt
¼ tsp. dried thyme
6-oz. can tomato paste
⅛ tsp. pepper
1. Combine turkey, beef, celery, carrots, garlic, and onion in slow cooker.
2. Add remaining ingredients. Mix well.
3. Cover. Cook on low 7-8 hours.
Exchange List Values
• Vegetable 3.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 200
(Calories from Fat 72)
• Total Fat 8 gm
(Saturated Fat 2.4 gm,
Polyunsat Fat 1.3 gm,
Monounsat Fat 3.1 gm)
• Cholesterol 50 mg
• Sodium 391 mg
• Total Carb 16 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 17 gm
Katelyn’s Spaghetti Sauce
Mechanicsburg, PA
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. ground beef, browned and drained
¾ cup chopped onions
1 garlic clove, minced
3 Tbsp. oil
2 6-oz. cans tomato paste
1 Tbsp. sugar
1½ tsp. salt
1-1½ tsp. dried oregano
½ tsp. pepper
1 bay leaf
2 qts. chopped fresh tomatoes, or tomato sauce
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours. Remove bay leaf before serving.
Exchange List Values
• Vegetable 3.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 151
(Calories from Fat 71)
• Total Fat 8 gm
(Saturated Fat 1.7 gm,
Polyunsat Fat 1.4 gm,
Monounsat Fat 3.8 gm)
• Cholesterol 22 mg
• Sodium 342 mg
• Total Carb 13 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 9 gm
Note:
This sauce freezes well
Meat Sauce for Spaghetti
Croghan, NY
Makes 10 servings
Prep. Time: 35 minutes
Cooking Time: 8¼-10¼ hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. ground beef, browned
2 28-oz. cans tomatoes
2 medium onions, quartered
2 medium carrots, cut into chunks
2 garlic cloves, minced
6-oz. can tomato paste
2 Tbsp. chopped fresh parsley
1 bay leaf
1 Tbsp. sugar
1 tsp. dried basil
½ tsp. salt
½ tsp. dried oregano
dash pepper
2 Tbsp. cold water
2 Tbsp. cornstarch
1. Place meat in slow cooker.
2. In blender, combine 1 can tomatoes, onions, carrots, and garlic. Cover and blend until finely chopped. Stir into meat.
3. Cut up the remaining can of tomatoes. Stir into meat mixture. Add tomato paste, parsley, bay leaf, sugar, basil, salt, oregano, and pepper. Mix well.
4. Cover. Cook on low 8-10 hours.
5. To serve, turn to high. Remove bay leaf. Cover and heat until bubbly, about 10 minutes.
6. Combine water and cornstarch. Stir into tomato mixture. Cook 10 minutes longer.
Exchange List Values
• Vegetable 3.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 151
(Calories from Fat 46)
• Total Fat 5 gm
(Saturated Fat 1.8 gm,
Polyunsat Fat 0.4 gm,
Monounsat Fat 2.1 gm)
• Cholesterol 27 mg
• Sodium 403 mg
• Total Carb 17 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 11 gm
Italian Vegetable Pasta Sauce
Sauna, KS
Makes 20, ½ cup servings
Prep. Time: 20 minutes
Cooking Time: 5-18 hours
Ideal slow cooker size: 4- or 5-qt.
3 Tbsp. olive oil
1 cup packed chopped fresh parsley
3 ribs celery, chopped
1 medium onion, chopped
2 garlic cloves, minced
2-inch sprig fresh rosemary, or ½ tsp. dried rosemary
2 small fresh sage leaves, or ½ tsp. dried sage
32-oz. can tomato sauce
32-oz. can chopped tomatoes
1 small dried hot chili pepper
¼ lb. fresh mushrooms, sliced
½ tsp. salt
1. Heat oil in skillet. Add parsley, celery, onion, garlic, rosemary, and sage. Sauté until vegetables are tender. Place in slow cooker.
2. Add tomatoes, chili pepper, mushrooms, and salt.
3. Cover. Cook on low 12-18 hours, or on high 5-6 hours.
Exchange List Values
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 49
(Calories from Fat 20)
• Total Fat 2 gm
(Saturated Fat 0.3 gm,
Polyunsat Fat 0.3 gm,
Monounsat Fat 1.5 gm)
• Cholesterol 0 mg
• Sodium 402 mg
• Total Carb 7 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 1 gm
Variation:
Add 2 lbs. browned ground beef to olive oil and sautéed vegetables. Continue with recipe.
Use less meat and double the vegetables in a stir-fry, pasta dish, or stew.
Louise’s Vegetable Spaghetti Sauce
Benton, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
6 fresh medium tomatoes, peeled and crushed
1 medium onion, chopped
2 medium green peppers, chopped
2 cloves garlic, minced
½ tsp. dried basil
½ tsp. dried oregano
¼ tsp. salt
2 Tbsp. sugar
sweetener substitute to equal 1 Tbsp. sugar
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours. If the sauce is too watery for your liking, stir in a 6-oz. can of tomato paste during the last hour of cooking.
Exchange List Values
• Vegetable 3.0
Basic Nutritional Values
• Calories 69
(Calories from Fat 6)
• Total Fat 1 gm
(Saturated Fat 0.0 gm,
Polyunsat Fat 0.2 gm,
Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 113 mg
• Total Carb 16 gm
• Dietary Fiber 3 gm
• Sugars 11 gm
• Protein 2 gm
Easy-Does-It Spaghetti
Alto, MI
Honey Brook, PA
Wayland, IA
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 3½-8½ hours
Ideal slow cooker size: 4-qt.
2 lbs. 85%-lean ground chuck, browned and drained
1 cup chopped onions
2 cloves garlic, minced
2 15-oz. cans no-salt-added tomato sauce
3 tsp. Italian seasoning (see recipe on page 260)
¼ tsp. pepper
2 4-oz. cans sliced mushrooms, drained
6 cups tomato juice
16-oz. dry spaghetti, broken into 4-5-inch pieces
1. Combine all ingredients except spaghetti and cheese in 4-quart (or larger) slow cooker.
2. Cover. Cook on low 6-8 hours, or high 3-5 hours.
3. Turn to high during last 30 minutes and stir in dry spaghetti. If spaghetti is not fully cooked, continue cooking for 10 minute intervals, checking to make sure it is not becoming over-cooked.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 328
(Calories from Fat 78)
• Total Fat 9 gm
(Saturated Fat 3.0 gm,
Polyunsat Fat 0.6 gm,
Monounsat Fat 3.5 gm)
• Cholesterol 45 mg
• Sodium 547 mg
• Total Carb 42 gm
• Dietary Fiber 3 gm
• Sugars 10 gm
• Protein 22 gm
Variation:
Add 1 tsp. dry mustard and ½ tsp. allspice in Step 1.
Kathy Hertzler
Lancaster, PA
If someone you love has diabetes, you can help by learning about the disease, talking about your feelings (because diabetes affects you, too!), offering practical help, and getting help if needed.
Pizza Rice
Minooka, IL
Makes 14 servings
Prep. Time: 10 minutes
Cooking Time: 3-6 hours
Ideal slow cooker size: 3- or 4-qt.
2 cups raw brown rice
2 cups chunky pizza sauce
1 cup water
7-oz. can mushrooms, drained and rinsed
3 oz. turkey pepperoni, sliced
1 cup grated reduced-fat cheddar cheese
1. Combine rice, sauce, water, mushrooms, and pepperoni in slow cooker. Stir.
2. Cover. Cook on low 4-6 hours, or on high 3-5 hours.
3. Sprinkle with cheese before serving.
Exchange List Values
• Starch 1.5
• Fat 0.5
Basic Nutritional Values
• Calories 151
(Calories from Fat 30)
• Total Fat 3 gm
(Saturated Fat 1.4 gm,
Polyunsat Fat 0.5 gm,
Monounsat Fat 0.9 gm)
• Cholesterol 14 mg
• Sodium 365 mg
• Total Carb 24 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 7 gm
Pizza in a Pot
Millersburg, OH
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 8-9 hours
Ideal slow cooker size: 4-qt.
1 lb. bulk lean sweet Italian turkey sausage, browned and drained
28-oz. can crushed tomatoes
15½-oz. can chili beans
2¼-oz. can sliced black olives, drained
1 medium onion, chopped
1 small green bell pepper, chopped
2 garlic cloves, minced
¼ cup grated Parmesan cheese
1 Tbsp. quick-cooking tapioca
1 Tbsp. dried basil
1 bay leaf
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-9 hours.
3. Discard bay leaf. Stir well.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 251
(Calories from Fat 87)
• Total Fat 10 gm
(Saturated Fat 2.8 gm,
Polyunsat Fat 1.1 gm,
Monounsat Fat 2.3 gm)
• Cholesterol 49 mg
• Sodium 937 mg
• Total Carb 23 gm
• Dietary Fiber 7 gm
• Sugars 8 gm
• Protein 18 gm
Tip:
Serve over pasta. Top with mozzarella cheese.
