Traditionally, cooks have turned to their slow cookers to prepare basic chilis, stews, soups, and dips, but the truth is your slow cooker is capable of so much more! You can use this traditional appliance to enjoy modern healthy dishes that include interesting and complex flavors like Chicken Korma, an Indian dish chock-full of exotic spices, and Madeira Flank Steak, which uses wine to create a rich-tasting sauce. You can also use your slow cooker to make delicious dishes that you might not think to use your appliance for, such as Chayote Squash and Pepper Casserole and Citrus-Cilantro Salmon.

Use your slow cooker to put a new twist on familiar family classics, too, such as Chicken Cacciatore with Pasta and New Mexican Meat Loaf. Slow cooking not only helps you prepare healthy meals but also saves you time because the dishes need a minimum of hands-on attention. You shouldn’t stir the food (unless a recipe calls for it), and you don’t need to watch it or worry about it burning. Throw healthy ingredients into a crock, let them cook low and slow, and serve your family a delicious meal! You can save even more time as well as further reduce your kitchen “footprint” by cooking once and eating twice: make large quantities of your favorite dishes, eat some now, and refrigerate or freeze the rest for a quick meal at another time.

Slow cooking can save you money, too. Because slow cooking breaks down the connective tissue in less-expensive cuts of meat, you won’t need to spend a lot to enjoy a savory stew or roast.

So how do slow cookers really work? They surround food with low, steady heat, resulting in long, slow cooking without burning. The moist heat cooks foods until they’re falling-apart tender. Covering the crock with the lid creates a moisture-tight seal that ensures that the heat and steam released by the contents remain in the crock. This seal is important to maintain a steady temperature inside, and it also helps distribute and blend flavors as vapor condenses on the lid and returns to the food in the pot.

TO SLOW COOK:
To cook food with low, steady, moist heat for a long period of time in a covered crock.

Tools & Equipment Needed: Slow cooker

TIPS:

• Make the cooker work with your schedule. Try prepping a recipe the night before you plan to cook the food. Cover and refrigerate the prepped food in airtight containers overnight, fill the crock in the morning, and turn on the heat and, if your cooker has one, the timer.

• Prep foods so they will cook the most efficiently and evenly. For example, take care to cut carrots into pieces of the same approximate size so all the carrots in the dish will be done at the same time.

• Trim the visible fat from poultry and lean meats, and in most cases discard the skin before cooking the poultry (if skin isn’t discarded before cooking, do so before eating), both to cut down on unhealthy fats in the finished dish and for more even cooking.

• Resist the urge to stir or sneak a peek. Open the lid only when the recipe directs you to, complete the necessary actions, such as adding ingredients, and re-cover the cooker quickly. Every time you break the seal between the cover and the crock, you lose heat.

• See safety tips for slow cooking.

BEST FOODS FOR SLOW COOKING

Seafood: Thick fish fillets, such as salmon, are a great choice, like Citrus-Cilantro Salmon. Thinner fillets and chunks of fish (as for stews or soups) are usually added toward the end of cooking time. The low, slow cooking is very forgiving, so it’s hard to overcook fish. Shellfish and mollusks such as shrimp and mussels also can be slow cooked, as in Bayou Gumbo.

Poultry: Bone-in pieces of chicken and turkey work well, as in Chilean Chicken and Vegetable Stew, but boneless chicken breasts are often used as well.

Meat: Lean cuts, which are the healthier option, from the largest muscles work best in the slow cooker because they are high in fibrous protein, which breaks down in the slow cooker. Try shanks, chuck roasts, and top or bottom rounds, such as Rosemary Steak Smothered in Onions. Avoid more tender cuts such as sirloin.

Vegetarian Protein: Because they absorb flavors so well, tofu, seitan, and tempeh are ideal for slow cooking in a flavorful liquid. Legumes—such as dried beans, peas, and lentils—are a natural for the low, steady heat of slow cooking, which renders them tender but not mushy. Try Savory Lentil Stew with Polenta.

Vegetables: Tough, fibrous vegetables such as carrots, parsnips, beets, celery, radishes, and potatoes, as in Southwestern Sweet Potatoes, become sweet and tender when exposed to the slow, gentle heat of a slow cooker, but you can also use eggplant, leeks, cauliflower, broccoli, and cabbage or other greens.

Grains: Use the slow cooker to get more whole grains, including barley, millet, quinoa, wild rice, and farro. Try Italian Vegetable Soup with Farro. Oatmeal is also a popular choice; put in the ingredients and turn on the cooker at bedtime, and you’ll wake up to a warm, hearty, and nutritious breakfast (see Slow Cooking Bonus).

italian vegetable soup with farro

This hearty soup combines smooth broth and chunky vegetables with tender beans and chewy farro (FAHR-oh), an ancient grain also known as emmer. It all adds up to a rich, comforting one-dish meal with a variety of flavors in every spoonful.

SERVES 6 | 1⅔ cups per serving

2 large carrots, cut into ½-inch slices

1 large fennel bulb, coarsely chopped

2 medium onions, coarsely chopped

2 medium zucchini, halved lengthwise if wide, cut into ½-inch slices

4 large garlic cloves, minced, and 1 medium garlic clove, left whole, divided use

2 sprigs of fresh rosemary

½ cup uncooked farro, rinsed and drained

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

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

4 cups fat-free, low-sodium vegetable broth

1 cup loosely packed fresh basil

½ cup shredded or grated Parmesan cheese

In a 5- to 7-quart round or oval slow cooker, make one layer each, in order, of the carrots, fennel, onions, zucchini, minced garlic, and sprigs of rosemary. Sprinkle the farro over all. Top with the beans and tomatoes with liquid. Pour in the broth. Cook, covered, on low for 9 to 10 hours or on high for 4½ to 5½ hours.

About 5 minutes before serving time, in a food processor or blender, pulse the remaining 1 garlic clove 5 times, or until finely minced. Add the basil. Pulse 10 times, or until finely chopped. In a small bowl, stir together the basil mixture and Parmesan.

Just before serving, discard the rosemary stems, stirring the leaves back into the soup. Sprinkle the soup with the basil mixture.

per serving

calories 215

total fat 3.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.5 g

cholesterol 5 mg

sodium 214 mg

carbohydrates 37 g

fiber 8 g

sugars 8 g

protein 12 g

dietary exchanges: 1½ starch, 3 vegetable, ½ lean meat

meatball soup with spinach and parmesan

It takes a few extra minutes to brown the meatballs before adding them to the slow cooker, but it will be well worth the effort. The seasoned, caramelized meatballs cook to tender perfection in a soup bursting with the freshness of sweet tomatoes, spinach, and basil. A final sprinkle of Parmesan adds the crowning touch.

SERVES 4 | 1 cup (with 4 meatballs) per serving

Cooking spray

8 ounces extra-lean ground beef

⅓ cup uncooked oatmeal

1 large egg white

1 teaspoon dried Italian seasoning, crumbled, or dried oregano, crumbled

½ teaspoon onion powder

¼ to ½ teaspoon crushed red pepper flakes

1 teaspoon olive oil and 2 teaspoons olive oil (extra virgin preferred), divided use

2 cups grape tomatoes, halved

2 cups water

1 large green bell pepper, chopped

1 medium onion, diced

½ cup dry red wine (regular or nonalcoholic)

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

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

¼ cup chopped fresh basil

⅛ teaspoon salt

¼ cup shredded or grated Parmesan cheese

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. Set aside.

In a medium bowl, using your hands or a spoon, combine the ground beef, oatmeal, egg white, Italian seasoning, onion powder, and red pepper flakes. Shape into sixteen 1-inch balls. Transfer to a large plate.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the meatballs for 2 to 3 minutes, or until browned on all sides, turning occasionally.

Meanwhile, in the slow cooker, stir together the tomatoes, water, bell pepper, onion, wine, and bouillon.

Gently add the meatballs, spooning some of the tomato mixture over them. Cook, covered, on low for 7½ to 8 hours or on high for 3 hours 45 minutes to 4 hours, or until the bell pepper is very tender.

Gently stir in the spinach, basil, salt, and the remaining 2 teaspoons oil. Let stand, uncovered, for 10 minutes so the flavors blend. Just before serving, sprinkle the soup with the Parmesan.

per serving

calories 233

total fat 8.5 g

saturated fat 2.5 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 4.0 g

cholesterol 35 mg

sodium 241 mg

carbohydrates 17 g

fiber 4 g

sugars 7 g

protein 18 g

dietary exchanges: ½ starch, 2 vegetable, 2 lean meat, ½ fat

COOK’S TIP: To handle the meatballs easily while turning them, use two utensils, such as two spoons or forks, or one of each.

SLOW COOKING BONUS: Don’t put away those oats so fast! Once dinner is done, clean out the slow cooker and get a head start on the morning by making oatmeal overnight. Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. In the slow cooker, stir together 2 cups uncooked oatmeal (steel-cut or rolled) and 4½ cups water. Stir in fruit and seasonings, if desired (for example, chopped apple and ground cinnamon). Cook, covered, on low for 6 to 7 hours, or until the oatmeal is tender and the water is absorbed.

bayou gumbo

This recipe uses the convenience of the slow cooker but boasts a depth of flavor you can only get by first browning the flour and sautéing the vegetables. Serve over fluffy brown rice.

SERVES 6 | 1 cup per serving

⅓ cup all-purpose flour

1 cup water and 1 cup water, divided use

1 tablespoon canola or corn oil

2 medium ribs of celery, chopped

1 small onion, diced

1 medium green bell pepper, diced

2 cups sliced okra

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

1 tablespoon salt-free Creole or Cajun seasoning blend

1 teaspoon garlic powder

1 teaspoon ground cumin

½ teaspoon Louisiana-style hot-pepper sauce (optional)

¼ teaspoon salt

¼ teaspoon pepper (freshly ground preferred)

8 ounces catfish fillets, rinsed, patted dry, and cut into ¾-inch pieces

8 ounces raw medium shrimp, peeled, rinsed, and patted dry

In a large skillet, cook the flour over medium-high heat for 4 to 5 minutes, or until golden brown, stirring frequently. Watch carefully so it doesn’t burn. In a medium bowl, whisk together the flour and 1 cup water until completely blended. Pour into a 3- to 4½-quart round or oval slow cooker.

In the same skillet, heat the oil, still over medium-high heat, swirling to coat the bottom. Cook the celery, onion, and bell pepper for 5 to 6 minutes, or until tender-crisp, stirring occasionally. Stir in the okra. Cook for 2 to 3 minutes, or until tender-crisp, stirring occasionally. Transfer the celery mixture to the slow cooker.

Stir in the tomatoes with liquid, seasoning blend, garlic powder, cumin, hot-pepper sauce, salt, pepper, and the remaining 1 cup water. Cook, covered, on low for 6 to 7 hours or on high for 2½ to 3½ hours. Stir in the fish and shrimp. Cook, covered, on low for 1 hour or on high for 30 minutes, or until the fish flakes easily when tested with a fork and the shrimp are pink on the outside.

per serving

calories 152

total fat 4.0 g

saturated fat 0.5 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 2.0 g

cholesterol 70 mg

sodium 223 mg

carbohydrates 15 g

fiber 3 g

sugars 4 g

protein 14 g

dietary exchanges: ½ starch, 2 vegetable, 2 lean meat

COOK’S TIP ON CREOLE OR CAJUN SEASONING BLEND: To make your own salt-free Creole or Cajun seasoning blend, stir together ½ teaspoon each of chili powder, ground cumin, onion powder, garlic powder, paprika, and pepper, and, if you wish, ⅛ teaspoon of cayenne. This makes just over 1 tablespoon of the blend; double or triple the amounts if you like, and keep the extra in a container with a shaker top to use in other seafood, poultry, meat, and vegetable dishes.

citrus-cilantro salmon

Slow cooking is an ideal way to ensure that your salmon is perfectly done every time, and it requires very little cleanup. Sweet, refreshing orange contrasts beautifully with the smokiness of cumin and the heat of chili powder and red pepper flakes.

SERVES 4 | 3 ounces fish per serving

Cooking spray

1 medium orange, cut into 4 rounds

4 salmon fillets with skin (about 5 ounces each), rinsed and patted dry

1 teaspoon canola or corn oil

1 teaspoon chili powder

½ teaspoon ground cumin

¼ teaspoon salt

⅛ teaspoon crushed red pepper flakes

¼ cup chopped fresh cilantro

1 medium lemon or lime, cut into 4 wedges

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. Arrange the orange rounds in the slow cooker, overlapping them slightly. Place the fish on the orange rounds with the skin side down. Brush the oil over the fish. In a small bowl, stir together the chili powder, cumin, salt, and red pepper flakes. Sprinkle the mixture over the fish. Cook, covered, on high for 1 hour to 1 hour 15 minutes, or until the fish is the desired doneness.

Transfer the fish to plates. Sprinkle with the cilantro. Serve with the lemon wedges.

per serving

calories 161

total fat 6.5 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 2.5 g

cholesterol 53 mg

sodium 244 mg

carbohydrates 1 g

fiber 0 g

sugars 0 g

protein 24 g

dietary exchanges: 3 lean meat

chilean chicken and vegetable stew

Corn is a popular ingredient in Chilean cuisine and is often used in meat dishes. In this entrée, it also acts as a thickener in the form of cornmeal. Bone-in chicken adds extra flavor to stews, but remember to discard the skin before cooking to eliminate much of the saturated fat.

SERVES 6 | 3 ounces chicken and 1 cup vegetable mixture per serving

1 large onion, cut into 1-inch wedges

12 ounces small red potatoes, cut into 1-inch wedges

1 large sweet potato, cut into 1½-inch pieces

1 large red bell pepper, cut into 1½-inch pieces

4 ounces green beans, trimmed and cut into 1½-inch pieces

1 cup frozen whole-kernel corn, thawed

1 2½- to 3-pound chicken, cut into serving pieces, skin, all visible fat, neck, and giblets discarded

3 cups fat-free, low-sodium chicken broth

⅓ cup cornmeal

2 tablespoons ground cumin

1 tablespoon ground coriander

½ teaspoon pepper

½ cup chopped fresh cilantro

In a 3- to 4½-quart round or oval slow cooker, make one layer each, in order, of the onion, potatoes, sweet potato, bell pepper, green beans, and corn. Place the chicken on the corn.

In a large bowl, whisk together the remaining ingredients except the cilantro. Pour into the slow cooker. Gently press down on the chicken so it’s partially covered by the broth mixture. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours, or until the chicken is no longer pink in the center, the onion is soft, and the vegetables are tender.

Just before serving, sprinkle with the cilantro.

per serving

calories 296

total fat 4.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 1.0 g

cholesterol 69 mg

sodium 155 mg

carbohydrates 39 g

fiber 6 g

sugars 8 g

protein 28 g

dietary exchanges: 2 starch, 2 vegetable, 3 lean meat

chicken korma

Your kitchen will fill with the aroma of exotic spices when you prepare this Indian dish. First, though, the chicken needs to marinate for as little as one hour or as long as overnight. Serve this entrée over basmati rice to catch all the sauce.

SERVES 8 | 3 ounces chicken and ½ cup sauce per serving

Cooking spray

1 large onion, coarsely chopped, and 1 large onion, thinly sliced, divided use

¼ cup slivered or sliced almonds

1 small fresh jalapeño, seeds and ribs discarded, diced (see Cook’s Tip)

1 1-inch piece peeled gingerroot, sliced crosswise

2 tablespoons water

2 medium garlic cloves, chopped

1 teaspoon ground coriander

⅜ teaspoon salt

8 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded

2 teaspoons canola or corn oil

1 cinnamon stick (about 3 inches long), broken in half

1 tablespoon curry powder

1 teaspoon garam masala

½ teaspoon ground turmeric

2 tablespoons cornstarch

1 cup fat-free, low-sodium chicken broth

16 ounces frozen green peas, thawed

1 cup fat-free plain yogurt (Greek preferred), at room temperature

2 tablespoons sliced almonds, dry-roasted

2 tablespoons chopped fresh cilantro

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. Set aside.

In a food processor or blender, process the chopped onion, ¼ cup almonds, jalapeño, gingerroot, water, garlic, coriander, and salt until smooth. Transfer to a large bowl.

Put the chicken in a large shallow glass dish. Using a rubber scraper, spread all the chopped onion mixture over both sides of the chicken. Cover the dish tightly and refrigerate for 1 hour to overnight.

In a medium skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the sliced onion for 10 minutes, or until golden, stirring frequently and adjusting the heat as necessary so it doesn’t burn. Reduce the heat to low.

Stir in the cinnamon stick, curry powder, garam masala, and turmeric. Cook for 1 minute, stirring frequently so the spices don’t burn.

Meanwhile, put the cornstarch in a small bowl. Add the broth, whisking to dissolve.

Stir the cornstarch mixture into the sliced onion mixture. Increase the heat to medium high. Bring to a boil, stirring constantly. Reduce the heat and simmer for 1 minute, or until the sauce is thickened, stirring constantly.

Arrange half the chicken, including any remaining chopped onion mixture, in the slow cooker. Pour half the sauce over the chicken. Repeat with the remaining chicken and sauce. Cook, covered, on low for 3½ to 5½ hours, or until the chicken is no longer pink in the center.

Quickly pour the peas over the sauce (don’t stir) and re-cover the slow cooker. Cook for 30 minutes, or until the peas are tender.

Transfer the chicken to serving bowls, leaving the sauce in the slow cooker. Stir the yogurt into the sauce. Spoon over the chicken. Sprinkle with the remaining 2 tablespoons almonds, then with the cilantro.

per serving

calories 261

total fat 7.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 3.0 g

cholesterol 73 mg

sodium 324 mg

carbohydrates 18 g

fiber 5 g

sugars 7 g

protein 32 g

dietary exchanges: ½ starch, 1 vegetable, 3½ lean meat

COOK’S TIP: This recipe calls for the low setting as the only option because the flavors need the longer cooking time to develop.

COOK’S TIP ON GARAM MASALA: Garam masala is an Indian blend of spices usually including pepper, cinnamon, cloves, cumin, and hot chiles. The name means “warm” or “hot,” indicating that dishes containing this blend are spicy. It’s usually found in the spice or ethnic-foods aisle of grocery stores.

chicken cacciatore with pasta

This Italian mainstay has been updated for today’s modern cook. Buon appetito!

SERVES 6 | 1½ cups cacciatore and ½ cup pasta per serving

Cooking spray

CACCIATORE

1 tablespoon all-purpose flour

1 tablespoon balsamic vinegar

½ cup Chianti or other dry red wine (regular or nonalcoholic)

1½ pounds boneless, skinless chicken breasts, all visible fat discarded, cut into ¾-inch cubes

8 ounces brown (cremini) mushrooms, sliced (about 2½ cups)

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

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

6 ounces no-salt-added tomato paste

1 medium onion, halved, thinly sliced, and separated into half-rings

½ medium green bell pepper, chopped

1 tablespoon dried Italian seasoning, crumbled

2 large garlic cloves, minced

2 teaspoons crushed red pepper flakes

¼ teaspoon salt

6 ounces dried whole-grain spaghetti

2 tablespoons shredded or grated Parmesan cheese

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. Set aside.

In a small bowl, whisk together the flour and vinegar until the mixture forms a smooth paste. Gradually whisk in the wine.

In the slow cooker, stir the remaining cacciatore ingredients together. Stir in the wine mixture. Cook, covered, on low for 7 to 8 hours or on high for 3 to 4 hours.

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

Serve the cacciatore over the pasta. Sprinkle with the Parmesan.

per serving

calories 342

total fat 4.5 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 1.5 g

cholesterol 74 mg

sodium 296 mg

carbohydrates 41 g

fiber 7 g

sugars 14 g

protein 32 g

dietary exchanges: 1½ starch, 4 vegetable, 3 lean meat

rosemary steak smothered in onions

This recipe takes advantage of the long cooking process to tenderize the round steak. Don’t be afraid of the quantity of onions. As they cook, they will wilt and turn golden, creating a silky topping for the steak that will melt in your mouth.

SERVES 4 | 3 ounces beef and ⅓ cup onions per serving

Cooking spray

½ teaspoon pepper

¼ teaspoon salt

1 1-pound boneless round steak, cut into 4 pieces, all visible fat discarded

1½ teaspoons olive oil

2 large sweet onions, such as Vidalia, Maui, or Oso Sweet, sliced (about 4 cups)

¼ cup water

4 sprigs of fresh rosemary

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. Set aside.

Sprinkle the pepper and salt over both sides of the beef.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 3 to 4 minutes, or until browned, turning once halfway through.

Meanwhile, put half the onions in the slow cooker. Place the beef on the onions.

Increase the stovetop heat to high. In the same skillet, bring the water to a boil, scraping to dislodge any browned bits. Boil for 1 to 2 minutes, or until reduced by half (to about 2 tablespoons). Pour over the beef in the slow cooker.

Put the rosemary on the beef. Scatter the remaining onions over the rosemary and beef.

Cook, covered, on low for 4 to 6 hours or on high for 2 to 3 hours, or until the beef is fork-tender.

Discard the rosemary. Serve the beef topped with the onions and drizzled with the cooking juices.

per serving

calories 187

total fat 5.5 g

saturated fat 1.5 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 2.5 g

cholesterol 64 mg

sodium 181 mg

carbohydrates 7 g

fiber 1 g

sugars 3 g

protein 26 g

dietary exchanges: 1 vegetable, 3 lean meat

madeira flank steak

Slow cooking the mushrooms makes them wonderfully velvety. Add Madeira, a fortified wine, to the sauce. It will be so rich-tasting, your guests will think you’re a culinary genius!

SERVES 4 | 3 ounces beef and ¼ cup sauce per serving

Cooking spray

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

1 1-pound flank steak, all visible fat discarded

4 medium shallots, chopped (about 1 cup)

8 ounces shiitake mushrooms (stems discarded) or mixed exotic mushrooms, thinly sliced

¼ cup Madeira or fat-free, low-sodium beef broth and ¼ cup Madeira or fat-free, low-sodium beef broth, divided use

2 tablespoons water

2 tablespoons light tub margarine

⅛ teaspoon salt

2 tablespoons chopped fresh parsley

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. Set aside.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the beef for 4 minutes. Turn over the beef. Cook for 1 minute. Transfer to a large plate. Cover and refrigerate to chill completely so it won’t overcook.

In the same skillet, heat the remaining 1 teaspoon oil, swirling to coat the bottom. Cook the shallots for 3 minutes, or until beginning to brown, stirring frequently. Transfer to the slow cooker. Stir in the mushrooms.

Pour ¼ cup Madeira and the water into the skillet, scraping to dislodge any browned bits. Stir into the shallot mixture in the slow cooker. Cook, covered, on low for 3½ to 4 hours or on high for 1 hour 45 minutes to 2 hours, or until the mushrooms are very soft.

If using the low setting, change it to high. Quickly stir in the margarine, salt, and the remaining ¼ cup Madeira. Place the beef on top. Pour in any accumulated juices from the beef. Re-cover the slow cooker. Cook for 20 to 30 minutes, or until the beef is heated through.

Transfer the beef to a cutting board, leaving the sauce in the slow cooker. Change the setting to low. Cut the beef diagonally across the grain into thin slices. Just before serving, spoon the sauce over the beef. Sprinkle with the parsley.

per serving

calories 274

total fat 11.5 g

saturated fat 3.0 g

trans fat 0.0 g

polyunsaturated fat 1.5 g

monounsaturated fat 6.0 g

cholesterol 48 mg

sodium 167 mg

carbohydrates 9 g

fiber 1 g

sugars 4 g

protein 25 g

dietary exchanges: 1 vegetable, 3 lean meat, ½ fat

COOK’S TIP: You can use sliced button mushrooms in place of the shiitake or mixed exotic mushrooms, but they will have a bit less flavor.

new mexican meat loaf

New Mexico is famous for its green-chile cheeseburgers, which were the inspiration for this flavorful meat loaf. It’s studded with bits of mild, roasted poblano pepper and provides a surprise of melted cheese in the middle. During the meat loaf’s standing time, use your microwave to make Broccoli with Jalapeño and Garlic for a spicy side.

SERVES 8 | 1 slice or wedge per serving

Cooking spray

1 14.5-ounce can no-salt-added petite diced tomatoes, liquid reserved, divided use

1½ pounds extra-lean ground beef

½ cup finely chopped sweet onion, such as Vidalia, Maui, or Oso Sweet

½ cup plain dry whole-wheat bread crumbs (lowest sodium available)

¼ cup chopped roasted poblano pepper and ¼ cup chopped roasted poblano pepper (about a 4-ounce poblano), divided use (see Cook’s Tip)

1 large egg white

2 tablespoons chopped fresh cilantro and 2 tablespoons chopped fresh cilantro, divided use

2 teaspoons ancho powder or chili powder

1½ teaspoons dried oregano, crumbled

1 teaspoon ground cumin

1 teaspoon garlic powder

¼ teaspoon salt

½ cup shredded low-fat 4-cheese Mexican blend

¼ cup no-salt-added ketchup

Fold an 18-inch-long piece of aluminum foil lengthwise in thirds. Place the foil in a 3- to 4½-quart oval slow cooker so it runs the length of the cooker and hangs over the two short sides. The foil will help you remove the cooked meat loaf from the slow cooker later. Lightly spray the foil and the inside of the slow cooker with cooking spray.

Put ½ cup of the tomatoes and all the reserved liquid in a large bowl. Set aside the remaining tomatoes.

Add the beef, onion, bread crumbs, ¼ cup poblano pepper, the egg white, 2 tablespoons cilantro, the ancho powder, oregano, cumin, garlic powder, and salt to the tomato mixture. Using your hands or a spoon, gently combine the ingredients. Transfer half the mixture to a flat surface. Depending on the shape of your slow cooker, shape into a loaf that will fit in the slow cooker and leave about a 1-inch space all around between it and the side of the crock.

Using your fingertips, gently press the loaf to form a 1-inch trough down the center. Put the cheese in the trough. Cover the loaf with the remaining half of the beef mixture, gently pressing the edges together to seal well. Transfer to the slow cooker, placing the meat loaf so the foil strip is under the middle of it. Cook, covered, on high for 1 hour. Change the setting to low and cook, covered, for 3 hours.

Meanwhile, in a small bowl, stir together the ketchup and the remaining tomatoes, ¼ cup poblano pepper, and 2 tablespoons cilantro.

When the meat loaf is ready, quickly spoon the ketchup mixture over the top and re-cover the slow cooker. Cook on low for 1 hour, or until the meat loaf registers 160°F on an instant-read thermometer, testing where there is no cheese. Grasping the ends of the foil, carefully lift the meat loaf from the slow cooker. Transfer to a cutting board. Let stand for 10 minutes before slicing or cutting into wedges.

per serving

calories 185

total fat 6.0 g

saturated fat 2.5 g

trans fat 0.5 g

polyunsaturated fat 0.5 g

monounsaturated fat 2.0 g

cholesterol 51 mg

sodium 230 mg

carbohydrates 11 g

fiber 2 g

sugars 4 g

protein 22 g

dietary exchanges: ½ starch, 3 lean meat

COOK’S TIP: If you don’t have an oval slow cooker, you can still make this dish. Just make your meat loaf round!

COOK’S TIP ON ROASTING POBLANO PEPPERS: To roast a poblano pepper, preheat the broiler. Halve the pepper lengthwise and discard the seeds and ribs (be sure to wear plastic gloves or to wash your hands thoroughly with warm, soapy water after handling the pepper). Place the halves with the skin side up on a baking sheet lined with aluminum foil. Broil 4 to 5 inches from the heat for 7 to 9 minutes, or until the skin is blackened and blistered. Remove the baking sheet from the oven and wrap the foil around the pepper. Let stand for 15 to 20 minutes, or until cool enough to handle. To remove the skin with ease, pull from the pointed end of the pepper.

hummus and veggie lasagna roll-ups

Navy bean hummus with lasagna? The garlicky bean mixture makes a surprisingly delicious stand-in for the usual ricotta filling. You can make the hummus and the pasta the day before serving the roll-ups to reduce the hands-on time before firing up the slow cooker.

SERVES 4 | 1 roll-up and ½ cup sauce per serving

Cooking spray

1 medium zucchini, quartered lengthwise and cut crosswise into 1-inch pieces

1 medium green bell pepper, cut into 1-inch squares

1 teaspoon canola or corn oil

4 dried whole-grain lasagna noodles

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

2 tablespoons water

2 medium garlic cloves, minced

10 ounces frozen chopped spinach, thawed, drained, and squeezed until very dry

½ cup chopped fresh parsley and 2 tablespoons chopped fresh parsley, divided use

2 large egg whites

2 tablespoons shredded or grated Parmesan cheese and 1 tablespoon shredded or grated Parmesan cheese, divided use

1½ tablespoons dried basil, crumbled

2 cups meatless spaghetti sauce (lowest sodium available)

¼ cup shredded low-fat mozzarella cheese

Lightly spray a 4- to 6-quart round or oval slow cooker with cooking spray. Put the zucchini, bell pepper, and oil in the slow cooker, stirring to combine. Cook, covered, on low for 5 to 5½ hours or on high for 2½ hours to 2 hours 45 minutes, or until the bell pepper is browned on the edges and very tender.

Meanwhile, prepare the noodles using the package directions, omitting the salt. Drain well in a colander. Spread out on a dish towel. Pat dry with paper towels. Let the noodles cool, about 10 minutes. Transfer them to a container large enough for them to lie flat. (To prevent them from sticking together, separate the noodles with cooking parchment or wax paper or only slightly overlap them.) Cover and refrigerate until needed.

In a food processor or blender, process the beans, water, and garlic until smooth. Transfer the hummus to a large bowl. Stir in the spinach, ½ cup parsley, the egg whites, 2 tablespoons Parmesan, and the basil. Cover and refrigerate until needed.

Shortly before the zucchini mixture is ready, place the noodles on a work surface. Spread ½ cup hummus on each noodle. Gently roll up from one of the short ends.

When the zucchini mixture has cooked, quickly stir it. Place the roll-ups with the seam side down on the zucchini mixture. Pour the spaghetti sauce over the roll-ups. Re-cover the slow cooker. Cook on low for 2 hours or on high for 1 hour, or until the roll-ups are heated through and the sauce is bubbly around the edge. Sprinkle with the mozzarella and the remaining 2 tablespoons parsley and 1 tablespoon Parmesan. Turn off the slow cooker. Let stand, covered, for 5 to 10 minutes so the cheeses melt slightly.

per serving

calories 293

total fat 5.0 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 1.0 g

monounsaturated fat 2.0 g

cholesterol 5 mg

sodium 309 mg

carbohydrates 47 g

fiber 11 g

sugars 11 g

protein 19 g

dietary exchanges: 2½ starch, 2 vegetable, 1½ lean meat

COOK’S TIP: Make a double recipe of the hummus so you’ll have some to enjoy with baked whole-grain pita wedges or baby carrots.

COOK’S TIP: You can wait until about 45 minutes before the zucchini mixture has finished cooking to boil the noodles and make the hummus, if that works better with your schedule.

SLOW COOKING BONUS: If you prefer to use dried beans in this and other recipes, they cook up wonderfully in the slow cooker. Rinse and drain dried beans, sorting for stones and shriveled beans. If using kidney beans, boil them in water for 10 minutes to remove toxins that can cause intestinal distress (if you’re using other beans, there’s no need to boil them first). Put 1 to 2 cups of beans in a 3- to 4½-quart round or oval slow cooker (or make a bigger batch using a larger slow cooker). Pour in enough water to cover the beans by 2 inches. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.

savory lentil stew with polenta

This satisfying, hearty stew served over whole-grain polenta features fiber-rich lentils in a well-seasoned tomato sauce. The slow cooker makes it nearly effortless.

SERVES 6 | 1½ cups stew and ½ cup polenta per serving

STEW

1 28-ounce can no-salt-added crushed tomatoes, undrained

2 cups fat-free, low-sodium vegetable broth

1½ cups brown lentils, sorted for stones and shriveled lentils, rinsed, and drained

2 medium onions, sliced

2 medium ribs of celery, thinly sliced

2 medium carrots, diced

1 medium red bell pepper, diced

¼ cup dry-packed sun-dried tomatoes, thinly sliced

2 tablespoons no-salt-added tomato paste

3 medium garlic cloves, minced

1 teaspoon dried oregano, crumbled

1 tablespoon balsamic vinegar

POLENTA

4 cups water

1 cup cornmeal

In a 4- to 6-quart round or oval slow cooker, stir together all the stew ingredients except the vinegar. Cook, covered, on low for 6 to 7 hours or on high for 3 to 4 hours, or until the lentils are very tender.

About 30 minutes before serving time, prepare the polenta. In a large saucepan or stockpot, bring the water to a boil over high heat. Using a long-handled whisk, carefully whisk the water to create a swirl. Slowly pour the cornmeal in a steady stream into the swirl, whisking constantly. After all the cornmeal is added, reduce the heat and simmer for 15 to 20 minutes, or until the polenta is the desired consistency, stirring occasionally. Spoon the polenta into bowls.

Just before serving, stir the balsamic vinegar into the stew. Ladle the stew over the polenta.

per serving

calories 339

total fat 1.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 72 mg

carbohydrates 67 g

fiber 17 g

sugars 14 g

protein 18 g

dietary exchanges: 3 starch, 4 vegetable, 1 lean meat

chayote squash and pepper casserole

The chayote (chai-OH-tay) squash is about the size and shape of a large pear and has a relatively neutral taste, so it blends nicely with ingredients that have a more assertive flavor, such as poblano peppers and Parmesan cheese.

SERVES 4 | ¾ cup per serving

Cooking spray

1 large poblano pepper, thinly sliced, or 1 medium green bell pepper, thinly sliced (see Cook’s Tip)

1 cup diced onion

2 medium chayote squash, peeled, halved, pitted, and each half cut lengthwise into 4 wedges

1 tablespoon olive oil (extra virgin preferred)

1 teaspoon dried oregano, crumbled

½ teaspoon garlic powder

2 tablespoons whole-wheat panko (Japanese-style bread crumbs)

2 tablespoons shredded or grated Parmesan cheese

⅛ teaspoon salt

Lightly spray a 3- to 4½-quart round or oval slow cooker with cooking spray. In the slow cooker, make one layer each, in order, of the poblano, onion, and squash. Drizzle the oil over all. Sprinkle the oregano and garlic powder over all. Don’t stir. Cook, covered, on low for 4½ hours or on high for 2½ hours, or until the squash is tender.

Meanwhile, in a small skillet, toast the panko over medium-high heat for 1 minute, or until beginning to brown, stirring constantly. Watch carefully so it doesn’t burn. Transfer to a small bowl. Stir in the Parmesan and salt.

Gently stir together the poblano mixture. Sprinkle with the panko mixture. Let stand for 5 minutes before serving.

per serving

calories 90

total fat 4.5 g

saturated fat 1.0 g

trans fat 0.0 g

polyunsaturated fat 0.5 g

monounsaturated fat 2.5 g

cholesterol 2 mg

sodium 123 mg

carbohydrates 12 g

fiber 3 g

sugars 4 g

protein 3 g

dietary exchanges: 2 vegetable, 1 fat

southwestern sweet potatoes

Not your run-of-the-mill mashed sweet potatoes, these offer a bit of tanginess and spiciness with the unexpected and exciting addition of lime and chipotle. Serve with Mini Meat Loaves or Pork Medallions with Mango Mojo, or enjoy them as a fuss-free side dish on Thanksgiving.

SERVES 4 | ½ cup per serving

1½ pounds sweet potatoes (about 2 large), cut into 2-inch cubes (about 4½ cups)

⅓ cup fat-free, low-sodium chicken broth or water

1 tablespoon firmly packed light brown sugar

½ teaspoon grated lime zest

1 tablespoon fresh lime juice

2 medium garlic cloves, minced

¼ to ½ teaspoon chipotle powder

⅛ teaspoon salt

Put the sweet potatoes in a 3- to 4½-quart round or oval slow cooker.

In a small bowl, stir together the remaining ingredients. Pour over the sweet potatoes. Cook, covered, on low for 5 to 6 hours or on high for 2½ to 3 hours, or until the sweet potatoes are very tender. Using a potato masher, mash the sweet potatoes to the desired consistency.

per serving

calories 149

total fat 0.0 g

saturated fat 0.0 g

trans fat 0.0 g

polyunsaturated fat 0.0 g

monounsaturated fat 0.0 g

cholesterol 0 mg

sodium 174 mg

carbohydrates 35 g

fiber 5 g

sugars 13 g

protein 3 g

dietary exchanges: 2½ starch