Beef Main Dishes
Beef Stew
Wanda S. Curtin, Bradenton, FL
Paula King, Harrisonburg, VA
Miriam Nolt, New Holland, PA
Jean Shaner, York, PA
Mary W. Stauffer, Ephrata, PA
Alma Z. Weaver, Ephrata, PA
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 4-12 hours
Ideal slow-cooker size: 4-qt.
2 lbs. beef chuck, cubed, trimmed of fat
1 tsp. Worcestershire sauce
¼-½ cup flour
¾ tsp. salt
½ tsp. pepper
1 tsp. paprika
1½ cups beef broth
half garlic clove, minced
1 bay leaf
4 medium carrots, sliced
2 medium onions, chopped
1 rib celery, sliced
3 medium potatoes, diced, unpeeled
1. Place meat in slow cooker.
2. Combine flour, salt, pepper, and paprika. Stir into meat until coated thoroughly.
3. Add remaining ingredients. Mix well.
4. Cover. Cook on low 10-12 hours, or high 4-6 hours. Stir before serving.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Carbohydrate 2.0
Basic Nutritional Values
• Calories 278 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.9 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.8 gm)
• Cholesterol 75 mg
• Sodium 598 mg
• Total Carb 28 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 28 gm
You can cut back on the number of calories you get each day and still eat your favorite foods—just reduce how much of them you eat. Control your portion sizes to control your weight!
Beef Stew with Shiitake Mushrooms
Kathy Hertzler
Lancaster, PA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 8-9 hours
Ideal slow cooker size: 4- or 5-qt.
12 new potatoes, cut into quarters
½ cup chopped onions
8-oz. pkg. baby carrots
3.4-oz. pkg. fresh shiitake mushrooms, sliced, or 2 cups regular white mushrooms, sliced
16-oz. can whole tomatoes
14½-oz. can beef broth
½ cup flour
1 Tbsp. Worcestershire sauce
1 tsp. sugar
1 tsp. dried marjoram
¼ tsp. pepper
1 lb. beef stewing meat, cubed, trimmed of fat
1. Combine all ingredients except beef in slow cooker. Add beef.
2. Cover. Cook on low 8-9 hours. Stir well before serving.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 254 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.4 gm)
• Cholesterol 38 mg
• Sodium 534 mg
• Total Carb 39 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 18 gm
Bavarian Beef
Naomi E. Fast
Hesston, KS
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 6-7 hours
Ideal slow cooker size: 4- or 5-qt.
3-lb. boneless beef chuck roast, trimmed of fat
1 Tbsp. canola oil
3 cups sliced carrots
3 cups sliced onions
2 large kosher dill pickles, chopped
1 cup sliced celery
½ cup dry red wine or beef broth
⅓ cup German-style mustard
2 tsp. coarsely ground black pepper
2 bay leaves
¼ tsp. ground cloves
1 cup water
⅓ cup flour
1. Brown roast on both sides in oil in skillet. Transfer to slow cooker.
2. Add remaining ingredients.
3. Cover. Cook on low 6-7 hours.
4. Remove meat and vegetables to large platter. Cover to keep warm.
5. Mix flour with 1 cup of broth until smooth. Return to cooker. Turn on high and stir, cooking until broth is smooth and thickened.
6. Serve over noodles or spaetzle.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 251 (Calories from Fat 76)
• Total Fat 8 gm (Saturated Fat 2.4 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 3.8 gm)
• Cholesterol 73 mg
• Sodium 525 mg
• Total Carb 17 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 26 gm
Dawn’s Mushroom Beef Stew
Dawn Day
Westminster, CA
Makes 10 servings
Prep. Time: 35 minutes
Cooking Time: 6-8½ hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. sirloin, cubed, trimmed of fat
2 Tbsp. flour
1 Tbsp. canola oil
1 large onion, chopped
2 garlic cloves, minced
½ lb. button mushrooms, sliced
2 ribs celery, sliced
3 large carrots, sliced
3-4 large potatoes, cubed
2 tsp. seasoning salt
14½-oz. can beef stock, or 2 bouillon cubes dissolved in 1⅔ cups water
½-1 cup good red wine
1. Dredge sirloin in flour and brown in skillet. Reserve drippings. Place meat in slow cooker.
2. Sauté onion, garlic, and mushrooms in drippings just until soft. Add to meat.
3. Add all remaining ingredients.
4. Cover. Cook on low 6 hours. Test to see if vegetables are tender. If not, continue cooking on low for another 1-1½ hours.
5. Serve with crusty bread.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 247 (Calories from Fat 49)
• Total Fat 5 gm (Saturated Fat 1.1 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 2.8 gm)
• Cholesterol 38 mg
• Sodium 572 mg
• Total Carb 33 gm
• Dietary Fiber 5 gm
• Sugars 7 gm
• Protein 17 gm
Beef Burgundy and Bacon
Joyce Kaut
Rochester, NY
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 6-8¼ hours
Ideal slow cooker size: 3- or 4-qt.
1 slice bacon, cut in squares
2 lbs. sirloin tip or round steak, cubed, trimmed of fat
1 tsp. canola oil
¼ cup flour
⅛ tsp. salt
½ tsp. seasoning salt
¼ tsp. dried marjoram
¼ tsp. dried thyme
¼ tsp. pepper
1 garlic clove, minced
1 beef bouillon cube, crushed
1 cup burgundy wine
¼ lb. fresh mushrooms, sliced
2 Tbsp. cornstarch
2 Tbsp. cold water
1. Cook bacon in skillet until browned. Remove bacon.
2. Coat beef with flour and brown on all sides in canola oil.
3. Combine steak, bacon drippings, bacon, seasonings, garlic, bouillon, and wine in slow cooker.
4. Cover. Cook on low 6-8 hours.
5. Add mushrooms.
6. Dissolve cornstarch in water. Add to slow cooker.
7. Cover. Cook on high 15 minutes.
8. Serve over noodles.
Exchange List Values
• Starch 0.5
• Meat, lean 3.0
Basic Nutritional Values
• Calories 202 (Calories from Fat 63)
• Total Fat 7 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.5 gm)
• Cholesterol 76 mg
• Sodium 389 mg
• Total Carb 8 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 25 gm
Try to keep your daily sodium intake as low as possible (below 2,300 milligrams) by choosing ingredients that are reduced in sodium or have no added salt.
Tempting Beef Stew
Patricia Howard
Albuquerque, NM
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4- or 5-qt.
2 lbs. beef stewing meat, trimmed of fat
3 carrots, sliced thin
1-lb. pkg. frozen green peas with onions
1-lb. pkg. frozen green beans
16-oz. can whole or stewed tomatoes
½ cup beef broth
½ cup white wine
¼ cup brown sugar
4 Tbsp. tapioca
½ cup bread crumbs
1½ tsp. salt
1 bay leaf
pepper to taste
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 10-12 hours.
3. Serve over noodles, rice, couscous, or biscuits.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 203 (Calories from Fat 36)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.8 gm)
• Cholesterol 45 mg
• Sodium 588 mg
• Total Carb 24 gm
• Dietary Fiber 4 gm
• Sugars 12 gm
• Protein 18 gm
Variation:
In place of the tapioca, thicken stew with ¼ cup flour dissolved in ⅓-½ cup water. Mix in and turn cooker to high. Cover and cook for 15-20 minutes.
Tip:
Prepare this Tempting Beef Stew before your guests arrive. Give yourself time to relax instead of panicking in a last-minute rush.
Hungarian Barley Stew
Naomi E. Fast
Hesston, KS
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 5 hours
Ideal slow cooker size: 4-qt.
2 Tbsp. canola oil
1½ lbs. beef cubes, trimmed of fat
2 large onions, diced
1 medium-sized green pepper, chopped
28-oz. can whole tomatoes
½ cup ketchup
⅔ cup dry small pearl barley
½ tsp. salt
½ tsp. pepper
1 Tbsp. paprika
10-oz. pkg. frozen baby lima beans
3 cups water
1 cup fat-free sour cream
1. Brown beef cubes in oil in skillet. Add onions and green peppers. Sauté. Pour into slow cooker.
2. Add remaining ingredients except sour cream.
3. Cover. Cook on high 5 hours.
4. Stir in sour cream before serving.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 286 (Calories from Fat 67)
• Total Fat 7 gm (Saturated Fat 1.3 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.6 gm)
• Cholesterol 44 mg
• Sodium 558 mg
• Total Carb 36 gm
• Dietary Fiber 6 gm
• Sugars 11 gm
• Protein 20 gm
Wash-Day Stew
Naomi E. Fast
Hesston, KS
Makes 14 servings
Prep. Time: 20 minutes
Cooking Time: 6-7 hours
Ideal slow cooker size: 4- or 5-qt.
1½-2 lbs. lean lamb or beef, cubed, trimmed of fat
2 15-oz. cans garbanzo beans, drained
2 15-oz. cans white beans, drained
2 medium onions, peeled and quartered
1 qt. water
½ tsp. salt
1 tomato, peeled and quartered
1 tsp. turmeric
3 Tbsp. fresh lemon juice
8-10 pita bread pockets
1. Combine ingredients in slow cooker.
2. Cover. Cook on high 6-7 hours.
3. Lift stew from cooker with a strainer spoon and stuff in pita bread pockets.
Exchange List Values
• Starch 3.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 287 (Calories from Fat 38)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.3 gm)
• Cholesterol 31 mg
• Sodium 440 mg
• Total Carb 42 gm
• Dietary Fiber 7 gm
• Sugars 5 gm
• Protein 20 gm
Note:
I learned to prepare this nutritious meal from a student from Iran, who was attending graduate school at the University of Nebraska. Fatimeh explained to me that her family prepared this dish every wash day. Very early in the morning, they made a fire in a large rock-lined pit outside. Then they placed a large covered kettle, filled with the above ingredients, over the coals to cook slowly all day. At the end of a day of doing laundry, the food was ready with a minimum of preparation. Of course, they started with dry beans and dry garbanzos, presoaked the night before. They served this Wash-Day Stew spooned into pita bread and ate it with their hands.
1-2-3-4 Casserole
Betty K. Drescher
Quakertown, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4-qt.
1 lb. 90%-lean ground beef
2 onions, sliced
3 carrots, thinly sliced
4 potatoes, thinly sliced, unpeeled
½ tsp. salt
⅛ tsp. pepper
1 cup cold water
½ tsp. cream of tartar
10¾-oz. can 98% fat-free, reduced sodium cream of mushroom soup
¼ cup fat-free milk
½ tsp. salt
⅛ tsp. pepper
1. Layer in greased slow cooker: ground beef, onions, carrots, ½ tsp. salt, and ⅛ tsp. pepper.
2. Dissolve cream of tartar in water in bowl. Toss sliced potatoes with water. Drain.
3. Combine soup and milk. Toss with potatoes. Add remaining salt and pepper. Arrange potatoes in slow cooker.
4. Cover. Cook on low 7-9 hours.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 216 (Calories from Fat 59)
• Total Fat 7 gm (Saturated Fat 2.6 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.6 gm)
• Cholesterol 37 mg
• Sodium 503 mg
• Total Carb 24 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 15 gm
Variations:
1. Substitute sour cream for the milk.
2. Top potatoes with ½ cup shredded cheese.
Audrey’s Beef Stew
Audrey Romonosky
Austin, TX
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
3 medium carrots, sliced
3 medium potatoes, cubed, unpeeled
2 lbs. beef chuck, cubed, trimmed of fat
2 cups water
2 beef bouillon cubes
1 tsp. Worcestershire sauce
½ tsp. garlic powder
1 bay leaf
¼ tsp. salt
½ tsp. pepper
1 tsp. paprika
3 onions, chopped
1 rib celery, sliced
¼ cup flour
⅓ cup cold water.
1. Combine all ingredients except flour and ⅓ cup cold water in slow cooker. Mix well.
2. Cover. Cook on low 8 hours.
3. Dissolve flour in ⅓ cup water. Stir into meat mixture. Cook on high until thickened, about 10 minutes.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 287 (Calories from Fat 54)
• Total Fat 6 gm (Saturated Fat 1.8 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.8 gm)
• Cholesterol 75 mg
• Sodium 501 mg
• Total Carb 30 gm
• Dietary Fiber 5 gm
• Sugars 9 gm
• Protein 28 gm
Herbed Beef Stew
Carol Findling
Princeton, IL
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 4-12 hours
Ideal slow cooker size: 4-qt.
1 lb. beef round, cubed, trimmed of fat
4 Tbsp. seasoned flour*
1½ cups beef broth
1 tsp. Worcestershire sauce
1 garlic clove
1 bay leaf
4 medium carrots, sliced
3 medium potatoes, cubed, unpeeled
2 medium onions, diced
1 rounded tsp. fresh thyme, or ½ tsp. dried thyme
1 rounded tsp. chopped fresh basil, or ½ tsp. dried basil
1 Tbsp. fresh parsley, or 1 tsp. dried parsley
1 rounded tsp. fresh marjoram, or 1 tsp. dried marjoram
1. Put meat in slow cooker. Add seasoned flour. Toss with meat. Stir in remaining ingredients. Mix well.
2. Cover. Cook on high 4-6 hours, or low 10-12 hours.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 220 (Calories from Fat 33)
• Total Fat 4 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.5 gm)
• Cholesterol 43 mg
• Sodium 445 mg
• Total Carb 28 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 18 gm
*Seasoned Flour
1 cup flour
1 tsp. salt
1 tsp. paprika
¼ tsp. pepper
Pot Roast
Carole Whaling
New Tripoli, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4-qt.
4 medium potatoes, cubed
4 medium carrots, sliced
1 medium onion, sliced
3-4 lb. rump roast, or pot roast, bone removed, and cut into serving size pieces, trimmed of fat
1 tsp. salt
½ tsp. pepper
1 bouillon cube
½ cup boiling water
1. Put vegetables and meat in slow cooker. Stir in salt and pepper.
2. Dissolve bouillon cube in water, then pour over other ingredients.
3. Cover. Cook on low 10-12 hours.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 246 (Calories from Fat 56)
• Total Fat 6 gm (Saturated Fat 2.2 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.5 gm)
• Cholesterol 73 mg
• Sodium 485 mg
• Total Carb 20 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 27 gm
Zesty Swiss Steak
Marilyn Mowry
Irving, TX
Makes 6 servings
Prep. Time: 35 minutes
cooking Time: 3-10 hours
Ideal slow cooker size: 4-qt.
3-4 Tbsp. flour
½ tsp. salt
¼ tsp. pepper
1½ tsp. dry mustard
1½-2 lbs. round steak, trimmed of fat
1 Tbsp. canola oil
1 cup sliced onions
1 lb. carrots, sliced
14½-oz. can whole tomatoes
1 Tbsp. brown sugar
1½ Tbsp. Worcestershire sauce
1. Combine flour, salt, pepper, and dry mustard.
2. Cut steak in serving pieces. Dredge in flour mixture. Brown on both sides in oil in saucepan. Place in slow cooker.
3. Add onions and carrots.
4. Combine tomatoes, brown sugar, and Worcestershire sauce. Pour into slow cooker.
5. Cover. Cook on low 8-10 hours, or high 3-5 hours.
Exchange List Values
• Vegetable 3.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 236 (Calories from Fat 71)
• Total Fat 8 gm (Saturated Fat 1.9 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.6 gm)
• Cholesterol 64 mg
• Sodium 426 mg
• Total Carb 18 gm
• Dietary Fiber 3 gm
• Sugars 9 gm
• Protein 23 gm
When you buy meat, fish, and poultry, buying only enough for your meals will reduce overeating.
Hearty Beef Stew
Charlotte Shaffer
East Earl, PA
Makes 5 servings
Prep. Time: 30 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4-qt.
2 lbs. stewing beef, cubed, trimmed of fat
5 medium carrots, sliced
1 large onion, cut in chunks
3 ribs celery, sliced
22-oz. can stewed tomatoes
½ tsp. ground cloves
2 bay leaves
¼ tsp. salt
¼-½ tsp. pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 5-6 hours.
Exchange List Values
• Vegetable 4.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 270 (Calories from Fat 66)
• Total Fat 7 gm (Saturated Fat 2.2 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.4 gm)
• Cholesterol 90 mg
• Sodium 575 mg
• Total Carb 21 gm
• Dietary Fiber 5 gm
• Sugars 10 gm
• Protein 31 gm
Variations:
1. Substitute 1 whole clove for ½ tsp. ground cloves. Remove before serving.
2. Use venison instead of beef.
3. Cut back the salt and use 1 tsp. soy sauce.
Judy’s Beef Stew
Judy Koczo
Plano, IL
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 5-12 hours
Ideal slow cooker size: 4-qt.
2 lbs. stewing meat, cubed, trimmed of fat
5 medium carrots, sliced
1 medium onion, diced
3 ribs celery, diced
5 medium potatoes, cubed
28 oz. can tomatoes
⅓-½ cup quick-cooking tapioca
½ tsp. salt
½ tsp. pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 10-12 hours, or high 5-6 hours.
Exchange List Values
• Starch 2.0
• Vegetable 3.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 357 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 1.8 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.8 gm)
• Cholesterol 75 mg
• Sodium 518 mg
• Total Carb 47 gm
• Dietary Fiber 7 gm
• Sugars 10 gm
• Protein 29 gm
Variation:
Add 1 whole clove and 2 bay leaves to stew before cooking.
Slow-Cooker Stew
Trudy Kutter
Corfu, NY
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
2 lbs. boneless beef, cubed, trimmed of fat
4-6 celery ribs, sliced
6-8 medium carrots, sliced
6 medium potatoes, cubed, unpeeled
2 medium onions, sliced
28-oz. can tomatoes
¼ cup minute tapioca
1 tsp. salt
¼ tsp. pepper
½ tsp. dried basil or oregano
1 garlic clove, minced
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 2.0
• Vegetable 3.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 299 (Calories from Fat 42)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.1 gm)
• Cholesterol 56 mg
• Sodium 549 mg
• Total Carb 42 gm
• Dietary Fiber 7 gm
• Sugars 11 gm
• Protein 23 gm
Italian Stew
Ann Gouinlock
Alexander, NY
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
1½ lbs. beef cubes
2-3 carrots, cut in 1-inch chunks
3-4 ribs celery, cut in ¾-1-inch pieces
1-1½ cups coarsely chopped onions
14½-oz. can stewed, or diced tomatoes
⅓ cup minute tapioca
1½ tsp. salt
¼ tsp. pepper
¼ tsp. Worcestershire sauce
½ tsp. Italian seasoning
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 188 (Calories from Fat 41)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.1 gm)
• Cholesterol 56 mg
• Sodium 508 mg
• Total Carb 18 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 19 gm
Venison or Beef Stew
Frances B. Musser
Newmanstown, PA
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 8-9 hours
Ideal slow cooker size: 4-qt.
1½ lbs. venison or beef cubes
2 Tbsp. canola oil
1 medium onion, chopped
4 medium carrots, peeled and cut into 1-inch pieces
1 rib celery, cut into 1-inch pieces
4 medium potatoes, peeled and quartered
12-oz. can whole tomatoes, undrained
10½-oz. can beef broth
1 Tbsp. Worcestershire sauce
1 Tbsp. parsley flakes
1 bay leaf
¼ tsp. salt
¼ tsp. pepper
2 Tbsp. quick-cooking tapioca
1. Brown meat cubes in skillet in oil over medium heat. Transfer to slow cooker.
2. Add remaining ingredients. Mix well.
3. Cover. Cook on low 8-9 hours.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, very lean 3.0
• Fat 1.0
Basic Nutritional Values
• Calories 313 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 1.5 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 3.5 gm)
• Cholesterol 102 mg
• Sodium 552 mg
• Total Carb 29 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 31 gm
Variations:
1. Substitute 1½ tsp. garlic salt and 1 tsp. salt for 2½ tsp. salt.
2. For added color and flavor, add 1 cup frozen peas 5 minutes before end of cooking time.
Venison Swiss Steak
Dede Peterson
Rapid City, SD
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 7½-8½ hours
Ideal slow cooker size: 4-qt.
2 lbs. round venison steak
¼ cup flour
2 tsp. salt
½ tsp. pepper
1 Tbsp. canola oil
2 medium onions, sliced
2 ribs celery, diced
1 cup diced carrots
2 cups fresh, or stewed, tomatoes
1 Tbsp. Worcestershire sauce
1. Combine flour, salt, and pepper. Dredge steak in flour mixture. Brown in oil in skillet. Place in slow cooker.
2. Add remaining ingredients.
3. Cover. Cook on low 7½-8½ hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, very lean 4.0
• Fat 1.0
Basic Nutritional Values
• Calories 277 (Calories from Fat 59)
• Total Fat 7 gm (Saturated Fat 1.7 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.5 gm)
• Cholesterol 135 mg
• Sodium 527 mg
• Total Carb 14 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 39 gm
Swiss Steak
Wanda S. Curtin
Bradenton, FL
Jeanne Hertzog
Bethlehem, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 3-10 hours
Ideal slow cooker size: 4-qt.
1½ lbs. round steak, about ¾" thick, trimmed of fat
2-4 tsp. flour
½-1 tsp. salt
¼ tsp. pepper
1 medium onion, sliced
1 medium carrot, chopped
1 rib celery, chopped
14½-oz. can diced tomatoes, or 15 oz. can tomato sauce
1. Cut steak into serving pieces.
2. Combine flour, salt, and pepper. Dredge meat in seasoned flour.
3. Place onions in bottom of slow cooker. Add meat. Top with carrots and celery and cover with tomatoes.
4. Cover. Cook on low 8-10 hours, or high 3-5 hours.
5. Serve over noodles or rice.
Exchange List Values
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 172 (Calories from Fat 48)
• Total Fat 5 gm (Saturated Fat 1.7 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.2 gm)
• Cholesterol 64 mg
• Sodium 381 mg
• Total Carb 8 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 22 gm
Margaret’s Swiss Steak
Margaret Rich
North Newton, KS
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 9 hours 15 minutes
Ideal slow cooker size: 4-qt.
1 cup chopped onions
½ cup chopped celery
2 lb. ½-inch thick round steak, trimmed of fat
¼ cup flour
3 Tbsp. oil
1 tsp. salt
¼ tsp. pepper
16-oz. can diced tomatoes
¼ cup flour
½ cup water
1. Place onions and celery in bottom of slow cooker.
2. Cut steak in serving-size pieces. Dredge in ¼ cup flour. Brown on both sides in oil in saucepan. Place in slow cooker.
3. Sprinkle with salt and pepper. Pour on tomatoes.
4. Cover. Cook on low 9 hours. Remove meat from cooker and keep warm.
5. Turn heat to high. Blend together ¼ cup flour and water. Stir into sauce in slow cooker. Cover and cook 15 minutes. Serve with steak.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Meat, lean 4.0
• Fat 0.5
Basic Nutritional Values
• Calories 305 (Calories from Fat 124)
• Total Fat 14 gm (Saturated Fat 2.8 gm, Polyunsat Fat 2.4 gm, Monounsat Fat 7.0 gm)
• Cholesterol 85 mg
• Sodium 592 mg
• Total Carb 14 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 30 gm
Nadine & Hazel’s Swiss Steak
Nadine Martinitz
Salina, KS
Hazel L. Propst
Oxford, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
3 lb. round steak, trimmed of fat
⅓ cup flour
1 tsp. salt
½ tsp. pepper
3 Tbsp. canola oil
1 large onion, sliced
1 large pepper, sliced
14½-oz. can stewed tomatoes, or 3-4 fresh tomatoes, chopped
water
1. Sprinkle meat with flour, salt, and pepper. Pound both sides. Cut into 6 or 8 pieces. Brown meat in canola oil over medium heat on top of stove, about 15 minutes. Transfer to slow cooker.
2. Brown onion and pepper. Add tomatoes and bring to boil. Pour over steak. Add water to completely cover steak.
3. Cover. Cook on low 6-8 hours.
Exchange List Values
• Vegetable 2.0
• Meat, lean 4.0
• Fat 0.5
Basic Nutritional Values
• Calories 296 (Calories from Fat 116)
• Total Fat 13 gm (Saturated Fat 2.9 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 6.4 gm)
• Cholesterol 96 mg
• Sodium 547 mg
• Total Carb 11 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 33 gm
Variation:
To add some flavor, stir in your favorite dried herbs when beginning to cook the steak, or add fresh herbs in the last hour of cooking.
Beef, Tomatoes, & Noodles
Janice Martins
Fairbank, IA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
1½ lbs. stewing beef, cubed, trimmed of fat
¼ cup flour
2 cups stewed tomatoes (if you like tomato chunks), or 2 cups crushed tomatoes (if you prefer a smoother gravy)
1 tsp. salt
¼-½ tsp. pepper
1 medium onion, chopped
water
12-oz. bag noodles
1. Combine meat and flour until cubes are coated. Place in slow cooker.
2. Add tomatoes, salt, pepper, and onion. Add water to cover.
3. Cover. Simmer on low 6-8 hours.
4. Serve over cooked noodles.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 286 (Calories from Fat 46)
• Total Fat 5 gm (Saturated Fat 1.8 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 2.1 gm)
• Cholesterol 83 mg
• Sodium 490 mg
• Total Carb 39 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 20 gm
Big Beef Stew
Margaret H. Moffitt
Bartlett, TN
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 9 hours
Ideal slow cooker size: 4- or 5-qt.
3 lb. beef roast, cubed, trimmed of fat
1 large onion, sliced
1 tsp. dried parsley flakes
1 medium green pepper, sliced
3 ribs celery, sliced
4 medium carrots, sliced
28-oz. can tomatoes with juice, undrained
1 garlic clove, minced
2 cups water
1. Combine all ingredients.
2. Cover. Cook on high 1 hour. Reduce heat to low and cook 8 hours.
3. Serve on rice or noodles.
Exchange List Values
• Vegetable 3.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 224 (Calories from Fat 61)
• Total Fat 7 gm (Saturated Fat 2.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 3.1 gm)
• Cholesterol 85 mg
• Sodium 248 mg
• Total Carb 12 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 28 gm
Note:
For additional pep, add ¾ tsp. black pepper.
Spanish Round Steak
Shari Jensen
Fountain, CO
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
1 small onion, sliced
1 rib celery, chopped
1 medium green bell pepper, sliced in rings
2 lbs. round steak, trimmed of fat
2 Tbsp. chopped fresh parsley, or 2 tsp. dried parsley
1 Tbsp. Worcestershire sauce
1 Tbsp. dry mustard
1 Tbsp. chili powder
2 cups canned tomatoes
2 tsp. dry minced garlic
½ tsp. salt
¼ tsp. pepper
1. Put half of onion, green pepper, and celery in slow cooker.
2. Cut steak into serving-size pieces. Place steak pieces in slow cooker.
3. Put remaining onion, green pepper, and celery over steak.
4. Combine remaining ingredients. Pour over meat.
5. Cover. Cook on low 8 hours.
6. Serve over noodles or rice.
Exchange List Values
• Vegetable 2.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 222 (Calories from Fat 67)
• Total Fat 7 gm (Saturated Fat 2.3 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.0 gm)
• Cholesterol 85 mg
• Sodium 414 mg
• Total Carb 8 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 30 gm
Slow-Cooked Pepper Steak
Carolyn Baer
Conrath, WI
Ann Driscoll
Albuquerque, NM
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 6-7 hours
Ideal slow cooker size: 4-qt.
1½-2 lbs. beef round steak, cut in 3" × 1" strips, trimmed of fat
2 Tbsp. canola oil
¼ cup soy sauce
1 garlic clove, minced
1 cup chopped onion
1 tsp. sugar
¼ tsp. pepper
¼ tsp. ground ginger
2 large green peppers, cut in strips
4 medium tomatoes cut in eighths, or 16 oz. can diced tomatoes
½ cup cold water
1 Tbsp. cornstarch
1. Brown beef in oil in saucepan. Transfer to slow cooker.
2. Combine soy sauce, garlic, onions, sugar, salt, pepper, and ginger. Pour over meat.
3. Cover. Cook on low 5-6 hours.
4. Add green peppers and tomatoes. Cook 1 hour longer.
5. Combine water and cornstarch to make paste. Stir into slow cooker. Cook on high until thickened, about 10 minutes.
6. Serve over rice or noodles.
Exchange List Values
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 174 (Calories from Fat 68)
• Total Fat 8 gm (Saturated Fat 1.5 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.7 gm)
• Cholesterol 48 mg
• Sodium 546 mg
• Total Carb 10 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 17 gm
Invite a friend or family member to do any 10 of the tips in this book with you. It’s easier when you have company!
Asian Pepper Steak
Donna Lantgen
Rapid City, SD
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
1 lb. round steak, sliced thin, trimmed of fat
3 Tbsp. light soy sauce
½ tsp. ground ginger
1 garlic clove, minced
1 medium green pepper, thinly sliced
4-oz. can mushrooms, drained, or 1 cup sliced fresh mushrooms
1 medium onion, thinly sliced
½ tsp. crushed red pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 6-8 hours.
3. Serve as steak sandwiches topped with provolone cheese, or over rice.
Exchange List Values
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 122 (Calories from Fat 32)
• Total Fat 4 gm (Saturated Fat 1.2 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 1.5 gm)
• Cholesterol 43 mg
• Sodium 368 mg
• Total Carb 6 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 16 gm
Powerhouse Beef Roast with Tomatoes, Onions, and Peppers
Donna Treloar
Gaston, IN
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4- or 5-qt.
3 lb. boneless chuck roast, trimmed of fat
1 garlic clove, minced
1 Tbsp. canola oil
2-3 medium onions, sliced
2-3 sweet green and red peppers, sliced
16-oz. jar salsa
2 14½-oz. cans Mexican-style stewed tomatoes
1. Brown roast and garlic in oil in skillet. Place in slow cooker.
2. Add onions and peppers.
3. Combine salsa and tomatoes and pour over ingredients in slow cooker.
4. Cover. Cook on low 8-10 hours.
5. Slice meat to serve.
Exchange List Values
• Vegetable 4.0
• Meat, lean 4.0
Basic Nutritional Values
• Calories 327 (Calories from Fat 97)
• Total Fat 11 gm (Saturated Fat 3.1 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.7 gm)
• Cholesterol 106 mg
• Sodium 565 mg
• Total Carb 19 gm
• Dietary Fiber 5 gm
• Sugars 12 gm
• Protein 38 gm
Variation:
Make Beef Burritos with the leftovers. Shred the beef and heat with remaining peppers, onions, and ½ cup of the broth. Add 1 Tbsp. chili powder, 2 tsp. cumin, and salt to taste. Heat thoroughly. Fill warm flour tortillas with mixture and serve with sour cream, salsa, and guacamole.
Steak San Morco
Susan Tjon
Austin, TX
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 6-10 hours
Ideal slow cooker size: 4-qt.
2 lbs. stewing meat, cubed, trimmed of fat
1 envelope sodium-free dry onion soup mix (see recipe on page 261)
29-oz. can peeled, or crushed, tomatoes
1 tsp. dried oregano
garlic powder to taste
2 Tbsp. canola oil
2 Tbsp. wine vinegar
1. Layer meat evenly in bottom of slow cooker.
2. Combine soup mix, tomatoes, spices, oil, and vinegar in bowl. Blend with spoon. Pour over meat.
3. Cover. Cook on high 6 hours, or low 8-10 hours.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 237 (Calories from Fat 94)
• Total Fat 10 gm (Saturated Fat 2.1 gm, Polyunsat Fat 1.7 gm, Monounsat Fat 5.5 gm)
• Cholesterol 75 mg
• Sodium 252 mg
• Total Carb 10 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 25 gm
Pat’s Meat Stew
Pat Bishop
Bedminster, PA
Makes 5 servings
Prep. Time: 25 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 4-qt.
1-2 lbs. beef roast, cubed, trimmed of fat
1 tsp. salt
¼ tsp. pepper
2 cups water
2 small carrots, sliced
2 small onions, sliced
4-6 small potatoes, unpeeled, chunked
¼ cup quick-cooking tapioca
1 bay leaf
10-oz. pkg. frozen peas, or mixed vegetables
1. Brown beef in saucepan. Place in slow cooker.
2. Sprinkle with salt and pepper. Add remaining ingredients except frozen vegetables. Mix well.
3. Cover. Cook on low 8-10 hours, or on high 4-5 hours. Add vegetables during last 1-2 hours of cooking.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 257 (Calories from Fat 33)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.7 gm)
• Cholesterol 45 mg
• Sodium 567 mg
• Total Carb 36 gm
• Dietary Fiber 6 gm
• Sugars 7 gm
• Protein 20 gm
Ernestine’s Beef Stew
Ernestine Schrepfer
Trenton, MO
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 7-8 hours
Ideal slow cooker size: 4-qt.
1½ lbs. stewing meat, cubed, trimmed of fat
2¼ cups no-added-salt tomato juice
10½-oz. can consomme
1 cup chopped celery
2 cups sliced carrots
4 Tbsp. quick-cooking tapioca
1 medium onion, chopped
¼ tsp. salt
¼ tsp. pepper
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 7-8 hours. (Do not peek.)
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 193 (Calories from Fat 40)
• Total Fat 4 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.1 gm)
• Cholesterol 57 mg
• Sodium 519 mg
• Total Carb 17 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 21 gm
Becky’s Beef Stew
Becky Harder
Monument, CO
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
1½ lbs. beef stewing meat, cubed, trimmed of fat
2 10-oz. pkgs. frozen vegetables—carrots, corn, peas
4 large potatoes, unpeeled, cubed
1 bay leaf
1 medium onion, chopped
15-oz. can stewed tomatoes of your choice—Italian, Mexican, or regular
8-oz. can tomato sauce
2 Tbsp. Worcestershire sauce
1 tsp. salt
¼ tsp. pepper
1. Put meat on bottom of slow cooker. Layer frozen vegetables and potatoes over meat.
2. Mix remaining ingredients together in large bowl and pour over other ingredients.
3. Cover. Cook on low 6-8 hours.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 259 (Calories from Fat 31)
• Total Fat 3 gm (Saturated Fat 1.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.6 gm)
• Cholesterol 42 mg
• Sodium 506 mg
• Total Carb 39 gm
• Dietary Fiber 6 gm
• Sugars 9 gm
• Protein 19 gm
Santa Fe Stew
Jeanne Allen
Rye, CO
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 4½-6½ hours
Ideal slow cooker size: 4-qt.
2 lbs. sirloin, or stewing meat, cubed, trimmed of fat
2 Tbsp. canola oil
1 large onion, diced
2 garlic cloves, minced
1½ cups water
1 Tbsp. dried parsley flakes
1 beef bouillon cube
1 tsp. ground cumin
¼ tsp. salt
3 medium carrots, sliced
1 lb. frozen green beans
1 lb. frozen corn
4-oz. can diced green chilies
1. Brown meat, onion, and garlic in oil in saucepan until meat is no longer pink. Place in slow cooker.
2. Stir in remaining ingredients.
3. Cover. Cook on high 30 minutes. Reduce heat to low and cook 4-6 hours.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 322 (Calories from Fat 99)
• Total Fat 11 gm (Saturated Fat 2.2 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 5.6 gm)
• Cholesterol 75 mg
• Sodium 554 mg
• Total Carb 30 gm
• Dietary Fiber 7 gm
• Sugars 10 gm
• Protein 28 gm
Gone-All-Day Casserole
Beatrice Orgish
Richardson, TX
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
1 cup uncooked wild rice, rinsed and drained
1 cup chopped celery
1 cup chopped carrots
2 4-oz. cans mushrooms, stems and pieces, drained
1 large onion, chopped
1 clove garlic, minced
½ cup slivered almonds
1 beef bouillon cube
1¼ tsp. seasoned salt
2 lbs. boneless round steak, cut into 1-inch cubes, trimmed of fat
3 cups water
1. Place ingredients in order listed in slow cooker.
2. Cover. Cook on low 6-8 hours or until rice is tender. Stir before serving.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 264 (Calories from Fat 77)
• Total Fat 9 gm (Saturated Fat 1.7 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.5 gm)
• Cholesterol 56 mg
• Sodium 615 mg
• Total Carb 23 gm
• Dietary Fiber 4 gm
• Sugars 4 gm
• Protein 24 gm
Full-Flavored Beef Stew
Stacy Petersheim
Mechanicsburg, PA
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
2 lb. beef roast, cubed, trimmed of fat
2 cups sliced carrots
2 cups diced potatoes, unpeeled
1 medium onion, sliced
1½ cups frozen or fresh peas
2 tsp. quick-cooking tapioca
½ tsp. salt
½ tsp. pepper
8-oz. can tomato sauce
1 cup water
1 Tbsp. brown sugar
1. Combine beef and vegetables in slow cooker. Sprinkle with tapioca, salt, and pepper.
2. Combine tomato sauce and water. Pour over ingredients in slow cooker. Sprinkle with brown sugar.
3. Cover. Cook on low 8 hours.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 271 (Calories from Fat 54)
• Total Fat 6 gm (Saturated Fat 1.9 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.8 gm)
• Cholesterol 75 mg
• Sodium 539 mg
• Total Carb 26 gm
• Dietary Fiber 5 gm
• Sugars 11 gm
• Protein 28 gm
Variation:
Add peas one hour before cooking time ends to keep their color and flavor.
Lazy Day Stew
Ruth Ann Gingrich
New Holland, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
2 lbs. stewing beef, cubed, trimmed of fat
2 cups diced carrots
2 cups diced potatoes, unpeeled
2 medium onions, chopped
1 cup chopped celery
10-oz. pkg. lima beans
2 tsp. quick-cooking tapioca
1 tsp. salt
½ tsp. pepper
8-oz. can tomato sauce
1 cup water
1 Tbsp. brown sugar
1. Place beef in bottom of slow cooker. Add vegetables.
2. Sprinkle tapioca, salt, and pepper over ingredients.
3. Mix together tomato sauce and water. Pour over top.
4. Sprinkle brown sugar over all.
5. Cover. Cook on low 8 hours.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 229 (Calories from Fat 41)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.1 gm)
• Cholesterol 56 mg
• Sodium 558 mg
• Total Carb 25 gm
• Dietary Fiber 5 gm
• Sugars 8 gm
• Protein 22 gm
Variation:
Instead of lima beans, use 1½ cups green beans.
Rose M. Hoffman
Schuylkill Haven, PA
Beef with Mushrooms
Doris Perkins
Mashpee, MA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 5 hours
Ideal slow cooker size: 4-qt.
1½ lbs. stewing beef, cubed, trimmed of fat
4-oz. can mushroom pieces, drained (save liquid)
half a garlic clove, minced
¾ cup sliced onions
3 Tbsp. canola oil
1 beef bouillon cube
1 cup hot water
8-oz. can tomato sauce
2 tsp. sugar
2 tsp. Worcestershire sauce
1 tsp. dried basil
1 tsp. dried oregano
½ tsp. salt
⅛ tsp. pepper
1. Brown meat, mushrooms, garlic, and onions in shortening in skillet.
2. Dissolve bouillon cube in hot water. Add to meat mixture.
3. Stir in mushroom liquid and rest of ingredients. Mix well. Pour into slow cooker.
4. Cover. Cook on high 3 hours, or until meat is tender.
5. Serve over cooked noodles, spaghetti, or rice.
Exchange List Values
• Vegetable 2.0
• Meat, lean 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 210 (Calories from Fat 101)
• Total Fat 11 gm (Saturated Fat 1.8 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 6.1 gm)
• Cholesterol 56 mg
• Sodium 385 mg
• Total Carb 8 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 19 gm
Beef Pot Roast
Alexa Slonin
Harrisonburg, VA
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4- or 5-qt.
2 medium potatoes, cubed, or 2 medium sweet potatoes, cubed
8 small carrots, cut in small chunks
2 small onions, cut in wedges
2 ribs celery, chopped
2½-3 lb. beef chuck, or pot roast, trimmed of fat
2 Tbsp. canola oil
¾ cup water, dry wine, or tomato juice
1 Tbsp. Worcestershire sauce
1 tsp. instant beef bouillon granules
1 tsp. dried basil
1. Place vegetables in bottom of slow cooker.
2. Brown roast in oil in skillet. Place on top of vegetables.
3. Combine water, Worcestershire sauce, bouillon, and basil. Pour over meat and vegetables.
4. Cover. Cook on low 10-12 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 233 (Calories from Fat 78)
• Total Fat 9 gm (Saturated Fat 2.1 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.1 gm)
• Cholesterol 61 mg
• Sodium 231 mg
• Total Carb 16 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 22 gm
Wear a medical alert bracelet or necklace that says “diabetes”—not to call attention to your condition, but to tell medical personnel to check your sugar level if an emergency happened.
Easy Pot Roast and Veggies
Tina Houk
Clinton, MO
Arlene Wines
Newton, KS
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
3-4 lb. chuck roast, trimmed of fat
4 medium potatoes, cubed, unpeeled
4 medium carrots, sliced, or 1 lb. baby carrots
2 celery ribs, sliced thin
1 envelope dry onion soup mix
3 cups water
1. Put roast, potatoes, carrots, and celery in slow cooker.
2. Add onion soup mix and water.
3. Cover. Cook on low 6-8 hours.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 325 (Calories from Fat 76)
• Total Fat 8 gm (Saturated Fat 2.9 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.6 gm)
• Cholesterol 98 mg
• Sodium 560 mg
• Total Carb 26 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 35 gm
Variations:
1. To add flavor to the broth, stir 1 tsp. kitchen bouquet, ½ tsp. salt, ½ tsp. black pepper, and ½ tsp. garlic powder into water before pouring over meat and vegetables.
Bonita Ensenberger
Albuquerque, NM
2. Before putting roast in cooker, sprinkle it with the dry soup mix, patting it on so it adheres.
Betty Lahman
Elkton, VA
Simple Pot Roast
Janet L. Roggie
Linville, NY
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4-qt.
3 potatoes, thinly sliced
2 large carrots, thinly sliced
1 onion, thinly sliced
1 tsp. salt
½ tsp. pepper
3-4 lb. pot roast, trimmed of fat
½ cup water
1. Put vegetables in bottom of slow cooker. Stir in salt and pepper. Add roast. Pour in water.
2. Cover. Cook on low 10-12 hours.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 219 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 2.2 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.5 gm)
• Cholesterol 73 mg
• Sodium 361 mg
• Total Carb 14 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 26 gm
Variations:
1. Add ½ tsp. dried dill, a bay leaf, and ½ tsp. dried rosemary for more flavor.
2. Brown roast on all sides in saucepan in 2 Tbsp. oil before placing in cooker.
Debbie Zeida
Mashpee, MA
Rump Roast and Vegetables
Kimberlee Greenawalt
Harrisonburg, VA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 5-12 hours
Ideal slow cooker size: 4- or 5-qt.
1½ lbs. small potatoes (about 10), or medium potatoes (about 4), halved, unpeeled
2 medium carrots, cubed
1 small onion, sliced
10-oz. pkg. frozen lima beans
1 bay leaf
2 Tbsp. quick-cooking tapioca
2-2½ lb. boneless beef round rump, round tip, or pot roast, trimmed of fat
2 Tbsp. canola oil
10¾-oz. can condensed vegetable beef soup
¼ cup water
¼ tsp. pepper
1. Place potatoes, carrots, and onions in slow cooker. Add frozen beans and bay leaf. Sprinkle with tapioca.
2. Brown roast on all sides in oil in skillet. Place over vegetables in slow cooker.
3. Combine soup, water, and pepper. Pour over roast.
4. Cover. Cook on low 10-12 hours, or high 5-6 hours.
5. Discard bay leaf before serving.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 288 (Calories from Fat 71)
• Total Fat 8 gm (Saturated Fat 1.9 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 3.7 gm)
• Cholesterol 50 mg
• Sodium 349 mg
• Total Carb 32 gm
• Dietary Fiber 6 gm
• Sugars 5 gm
• Protein 22 gm
Hearty New England Dinner
Joette Droz
Kalona, IA
Makes 8 servings
Prep. Time: 40 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4- or 5-qt.
2 medium carrots, sliced
1 medium onion, sliced
1 celery rib, sliced
3 lb. boneless chuck roast, trimmed of fat
¼ tsp. pepper
1 envelope dry onion soup mix
2 cups water
1 Tbsp. vinegar
1 bay leaf
half a small head of cabbage, cut in wedges
2 Tbsp. melted margarine, or butter
2 Tbsp. flour
1 Tbsp. dried minced onion
2 Tbsp. prepared horseradish
½ tsp. salt
1. Place carrots, onion, and celery in slow cooker. Place roast on top. Sprinkle with pepper. Add soup mix, water, vinegar, and bay leaf.
2. Cover. Cook on low 7-9 hours. Remove beef and keep warm. Just before serving, cut into pieces or thin slices.
3. Discard bay leaf. Add cabbage to juice in slow cooker.
4. Cover. Cook on high 1 hour, or until cabbage is tender.
5. Melt margarine in saucepan. Stir in flour and onion.
6. Add 1½ cups liquid from slow cooker. Stir in horseradish and ½ tsp. salt. Bring to boil.
7. Cook over low heat until thick and smooth, about 2 minutes. Return to cooker and blend with remaining sauce in cooker.
8. When blended, serve over or alongside meat and vegetables.
Exchange List Values
• Vegetable 2.0
• Meat, lean 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 234 (Calories from Fat 85)
• Total Fat 9 gm (Saturated Fat 2.7 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.0 gm)
• Cholesterol 74 mg
• Sodium 607 mg
• Total Carb 11 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 26 gm
Connie Johnson
Loudon, NH
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
1 lb. stewing beef
1 cup cubed turnip
2 medium potatoes, cubed, unpeeled
1 large onion, sliced
1 garlic clove, minced
2 large carrots, sliced
½ cup green beans, cut up
½ cup peas
1 bay leaf
½ tsp. dried thyme
1 tsp. chopped parsley
2 Tbsp. tomato paste
2 Tbsp. celery leaves
¼ tsp. salt
¼ tsp. pepper
1 qt., or 2 14½-oz. cans, lower-sodium beef broth
1. Place meat, vegetables, and seasonings in slow cooker. Pour broth over all.
2. Cover. Cook on low 6-8 hours.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 175 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.4 gm)
• Cholesterol 38 mg
• Sodium 466 mg
• Total Carb 21 gm
• Dietary Fiber 5 gm
• Sugars 6 gm
• Protein 16 gm
Pot Roast with Gravy and Vegetables
Irene Klaeger
Inverness, FL
Jan Pembleton
Arlington, TX
Makes 6 servings
Prep. Time: 30 minutes
Cooking Time: 4-10 hours
Ideal slow cooker size: 4-qt.
3-4 lb. bottom round, rump, or arm roast, trimmed of fat
¼ tsp. salt
2-3 tsp. pepper
2 Tbsp. flour
¼ cup cold water
1 tsp. Kitchen Bouquet, or gravy browning seasoning sauce
1 garlic clove, minced
2 medium onions, cut in wedges
4 medium potatoes, cubed, unpeeled
2 carrots, quartered
1 green bell pepper, sliced
1. Place roast in slow cooker. Sprinkle with salt and pepper.
2. Make paste of flour and cold water. Stir in Kitchen Bouquet and spread over roast.
3. Add garlic, onions, potatoes, carrots, and green pepper.
4. Cover. Cook on low 8-10 hours, or high 4-5 hours.
5. Taste and adjust seasonings before serving.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 336 (Calories from Fat 75)
• Total Fat 8 gm (Saturated Fat 2.9 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.4 gm)
• Cholesterol 98 mg
• Sodium 577 mg
• Total Carb 28 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 36 gm
“Smothered” Steak
Susan Yoder Graber
Eureka, IL
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 8 hours
Ideal slow cooker size: 4-qt.
1½-lb. chuck, or round, steak, cut into strips, trimmed of fat
⅓ cup flour
¼ tsp. pepper
1 large onion, sliced
1 green pepper, sliced
14½-oz. can stewed tomatoes
4-oz. can mushrooms, drained
2 Tbsp. soy sauce
10-oz. pkg. frozen French-style green beans
1. Layer steak in bottom of slow cooker. Sprinkle with flour, salt, and pepper. Stir well to coat steak.
2. Add remaining ingredients. Mix together gently.
3. Cover. Cook on low 8 hours.
4. Serve over rice.
1. Use 8-oz. can tomato sauce instead of stewed tomatoes.
2. Substitute 1 Tbsp. Worcestershire sauce in place of soy sauce.
Mary E. Martin
Goshen, IN
Exchange List Values
• Vegetable 4.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 222 (Calories from Fat 50)
• Total Fat 6 gm (Saturated Fat 1.7 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.3 gm)
• Cholesterol 64 mg
• Sodium 613 mg
• Total Carb 19 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 25 gm
Veal and Peppers
Irma H. Schoen
Windsor, CT
Makes 4 servings
Prep. Time: 15 minutes
Cooking Time: 4-7 hours
Ideal slow cooker size: 4-qt.
1½ lbs. boneless veal, cubed
3 green bell peppers, quartered
2 onions, thinly sliced
½ lb. fresh mushrooms, sliced
1 tsp. salt
½ tsp. dried basil
2 cloves garlic, minced
28-oz. can tomatoes
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 7 hours, or on high 4 hours.
3. Serve over rice or noodles.
Variation:
Use boneless, skinless chicken breast instead of veal.
Exchange List Values
• Vegetable 3.0
• Meat, very lean 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 194 (Calories from Fat 31)
• Total Fat 3 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.0 gm)
• Cholesterol 95 mg
• Sodium 555 mg
• Total Carb 16 gm
• Dietary Fiber 4 gm
• Sugars 9 gm
• Protein 26 gm
Beef and Beans
Robin Schrock
Millersburg, OH
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-9 hours
Ideal slow cooker size: 4-qt.
1 Tbsp. prepared mustard
1 Tbsp. chili powder
½ tsp. salt
¼ tsp. pepper
1½-lb. boneless round steak, cut into thin slices, trimmed of fat
2 14½-oz. cans diced tomatoes, undrained
1 medium onion, chopped
1 beef bouillon cube, crushed
16-oz. can kidney beans, rinsed and drained
1. Combine mustard, chili powder, salt, and pepper. Add beef slices and toss to coat. Place meat in slow cooker.
2. Add tomatoes, onion, and bouillon.
3. Cover. Cook on low 6-8 hours.
4. Stir in beans. Cook 30 minutes longer.
5. Serve over rice.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 182 (Calories from Fat 40)
• Total Fat 4 gm (Saturated Fat 1.3 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 1.8 gm)
• Cholesterol 48 mg
• Sodium 582 mg
• Total Carb 16 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 21 gm
Three-Bean Burrito Bake
Darla Sathre
Baxter, MN
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
1 Tbsp. canola oil
1 onion, chopped
1 green bell pepper, chopped
2 garlic cloves, minced
16-oz. can pinto beans, drained
16-oz. can kidney beans, drained
15-oz. can black beans, drained
4-oz. can sliced black olives, drained
4-oz. can green chilies
2 15-oz. cans no-added-salt diced tomatoes
1 tsp. chili powder
1 tsp. ground cumin
6 6" flour tortillas
1 cup shredded Co-Jack cheese
sour cream
1. Sauté onions, green peppers, and garlic in large skillet in oil.
2. Add beans, olives, chilies, tomatoes, chili powder, and cumin.
3. In greased slow cooker, layer ¾ cup vegetables, a tortilla, ⅓ cup cheese. Repeat layers until all those ingredients are used, ending with sauce.
4. Cover. Cook on low 8-10 hours.
5. Serve with dollops of sour cream on individual servings.
Exchange List Values
• Starch 2.5
• Vegetable 2.0
• Meat, lean 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 346 (Calories from Fat 99)
• Total Fat 11 gm (Saturated Fat 3.3 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 4.8 gm)
• Cholesterol 15 mg
• Sodium 573 mg
• Total Carb 48 gm
• Dietary Fiber 12 gm
• Sugars 8 gm
• Protein 16 gm
Beef Stew Bourguignonne
Jo Haberkamp
Fairbank, IA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4-qt.
2 lbs. stewing beef, cut in 1-inch cubes, trimmed of fat
2 Tbsp. canola oil
10¾-oz. can condensed golden cream of mushroom soup
1 tsp. Worcestershire sauce
⅓ cup dry red wine
½ tsp. dried oregano
¼ tsp. salt
½ tsp. pepper
½ cup chopped onions
½ cup chopped carrots
4-oz. can mushroom pieces, drained
½ cup cold water
¼ cup flour
1. Brown meat in oil in saucepan. Transfer to slow cooker.
2. Mix together soup, Worcestershire sauce, wine, oregano, salt and pepper, onions, carrots, and mushrooms. Pour over meat.
3. Cover. Cook on low 10-12 hours.
4. Combine water and flour. Stir into beef mixture. Turn cooker to high.
5. Cook and stir until thickened and bubbly.
6. Serve over noodles.
Exchange List Values
• Carbohydrate 1.0
• Meat, lean 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 266 (Calories from Fat 106)
• Total Fat 12 gm (Saturated Fat 2.5 gm, Polyunsat Fat 2.5 gm, Monounsat Fat 5.7 gm)
• Cholesterol 77 mg
• Sodium 585 mg
• Total Carb 12 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 26 gm
Three-Pepper Steak
Renee Hankins
Narvon, PA
Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 5-8 hours
Ideal slow cooker size: 4- or 5-qt.
3 bell peppers—one red, one orange, and one yellow pepper (or any combination of colors), cut into ¼”-thick slices
2 garlic cloves, sliced
1 large onion, sliced
1 tsp. ground cumin
½ tsp. dried oregano
1 bay leaf
3-lb. beef flank steak, cut in ¼-½”-thick slices across the grain
salt to taste
14½-oz. can diced tomatoes in juice
jalapeño chilies, sliced, optional
1. Place sliced peppers, garlic, onion, cumin, oregano, and bay leaf in slow cooker. Stir gently to mix.
2. Put steak slices on top of vegetable mixture. Season with salt.
3. Spoon tomatoes with juice over top. Sprinkle with jalapeño pepper slices if you wish. Do not stir.
4. Cover. Cook on low 5-8 hours, depending on your slow cooker. Check after 5 hours to see if meat is tender. If not, continue cooking until tender but not dry.
Tip:
We love this served over noodles, rice, or torn tortillas.
Exchange List Values
• Vegetable 1.0
• Lean Meat 4.0
Basic Nutritional Values
• Calories 220 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 3.0 gm, Polyunsat Fat 0 gm Monounsat Fat 2.5 gm)
• Cholesterol 85 mg
• Sodium 135 mg
• Total Carb 7 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 30 gm
Succulent Steak
Betty B. Dennison
Grove City, PA
Makes 4 servings
Prep. Time: 20 minutes
Cooking Time: 9-10 hours
Ideal slow cooker size: 4-qt.
1½-lb. round steak, cut ½-¾-inch thick, trimmed of fat
¼ cup flour
½ tsp. salt
¼ tsp. pepper
¼ tsp. paprika
2 medium onions, sliced
4-oz. can sliced mushrooms, drained
½ cup beef broth
2 tsp. Worcestershire sauce
2 Tbsp. flour
3 Tbsp. water
1. Mix together ¼ cup flour, salt, pepper, and paprika.
2. Cut steak into 5-6 pieces. Dredge steak pieces in seasoned flour until lightly coated.
3. Layer half of onions, half of steak, and half of mushrooms into cooker. Repeat.
4. Combine beef broth and Worcestershire sauce. Pour over mixture in slow cooker.
5. Cover. Cook on low 8-10 hours.
6. Remove steak to serving platter and keep warm. Mix together 2 Tbsp. flour and water. Stir into drippings and cook on high until thickened, about 10 minutes. Pour over steak and serve.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 4.0
Basic Nutritional Values
• Calories 295 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 2.6 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.4 gm)
• Cholesterol 96 mg
• Sodium 601 mg
• Total Carb 18 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 36 gm
You can reduce the amount of salt—or even eliminate it—in many recipes without changing the dish’s taste.
Steak Stroganoff
Marie Morucci
Glen Lyon, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 3-7 hours
Ideal slow cooker size: 4-qt.
2 Tbsp. flour
½ tsp. garlic powder
½ tsp. pepper
¼ tsp. paprika
1¾-lb. boneless beef round steak, trimmed of fat
10¾-oz. can reduced-sodium, 98% fat-free cream of mushroom soup
½ cup water
1 envelope sodium-free dried onion soup mix (see recipe on page 261)
9-oz. jar sliced mushrooms, drained
½ cup fat-free sour cream
1 Tbsp. minced fresh parsley
1. Combine flour, garlic powder, pepper, and paprika in slow cooker.
2. Cut meat into 1½ × ½-inch strips. Place in flour mixture and toss until meat is well coated.
3. Add mushroom soup, water, and soup mix. Stir until well blended.
4. Cover. Cook on high 3-3½ hours, or low 6-7 hours.
5. Stir in mushrooms, sour cream, and parsley. Cover and cook on high 10-15 minutes, or until heated through.
Exchange List Values
• Carbohydrate 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 256 (Calories from Fat 66)
• Total Fat 7 gm (Saturated Fat 2.4 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.8 gm)
• Cholesterol 77 mg
• Sodium 390 mg
• Total Carb 17 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 29 gm
Garlic Beef Stroganoff
Sharon Miller
Holmesville, OH
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 7-8 hours
Ideal slow cooker size: 4- or 5-qt.
2 tsp. sodium-free beef bouillon powder
2 4½-oz. jars sliced mushrooms, drained with juice reserved
1 cup mushroom juice, with boiling water added to make a full cup
10¾-oz. can 98% fat-free, lower-sodium cream of mushroom soup
1 large onion, chopped
3 garlic cloves, minced
1 Tbsp. Worcestershire sauce
1½ lbs. boneless round steak, cut into thin strips, trimmed of fat
2 Tbsp. canola oil
6-oz. fat-free cream cheese, cubed and softened
1. Dissolve bouillon in mushroom juice and water in slow cooker.
2. Add soup, mushrooms, onion, garlic, and Worcestershire sauce.
3. Sauté beef in oil in skillet. Transfer to slow cooker and stir into sauce.
4. Cover. Cook on low 7-8 hours. Turn off heat.
5. Stir in cream cheese until smooth.
6. Serve over noodles.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 202 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 1.8 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 3.9 gm)
• Cholesterol 51 mg
• Sodium 474 mg
• Total Carb 10 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 21 gm
Machaca Beef
Jeanne Allen
Rye, CO
Makes 12 servings
Prep. Time: 15 minutes
Cooking Time: 10-12 hours
Ideal slow cooker size: 4-qt.
1½-lb. beef roast
1 large onion, sliced
4-oz. can chopped green chilies
2 beef bouillon cubes
1½ tsp. dry mustard
½ tsp. garlic powder
1 tsp. seasoning salt
½ tsp. pepper
1 cup salsa
1. Combine all ingredients except salsa in slow cooker. Add just enough water to cover.
2. Cover cooker and cook on low 10-12 hours, or until beef is tender. Drain and reserve liquid.
3. Shred beef using two forks to pull it apart.
4. Combine beef, salsa, and enough of the reserved liquid to make desired consistency.
5. Use this filling for burritos, chalupas, quesadillas, or tacos.
Exchange List Values
• Meat, lean 1.0
Basic Nutritional Values
• Calories 69 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.9 gm)
• Cholesterol 24 mg
• Sodium 392 mg
• Total Carb 3 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 9 gm
Apple and Onion Beef Pot Roast
Betty K. Drescher
Quakertown, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4-qt.
3-lb. boneless beef roast, cut in half, trimmed of fat
2 Tbsp. canola oil
1 cup water
1 tsp. seasoning salt
½ tsp. soy sauce
½ tsp. Worcestershire sauce
¼ tsp. garlic powder
1 large tart apple, quartered
1 large onion, sliced
2 Tbsp. cornstarch
2 Tbsp. water
1. Brown roast on all sides in oil in skillet. Transfer to slow cooker.
2. Add water to skillet to loosen browned bits. Pour over roast.
3. Sprinkle with seasoning salt, soy sauce, Worcestershire sauce, and garlic powder.
4. Top with apple and onion.
5. Cover. Cook on low 5-6 hours.
6. Remove roast and onion. Discard apple. Let stand 15 minutes.
7. To make gravy, pour juices from roast into saucepan and simmer until reduced to 2 cups.
8. Combine cornstarch and water until smooth in small bowl. Stir into beef broth.
9. Bring to boil. Cook and stir for 2 minutes until thickened.
10. Slice pot roast and serve with gravy.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 3.0
Basic Nutritional Values
• Calories 208 (Calories from Fat 85)
• Total Fat 9 gm (Saturated Fat 2.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.6 gm)
• Cholesterol 73 mg
• Sodium 265 mg
• Total Carb 5 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 24 gm
All-Day Roast
Moreen Weaver
Bath, NY
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 7-9 hours
Ideal slow-cooker size: 6 qt.
3 carrots, cut in 1” chunks
4 medium potatoes, cut in 1” chunks
1 lb. frozen or fresh green beans
1 large onion, cut in wedges
1½ cups water
3-lb. beef roast, visible fat removed
2 cloves garlic, minced
salt to taste
pepper to taste
10¾-oz. can cream of mushroom soup
2 Tbsp. Worcestershire sauce
1 recipe Onion Soup Mix, Salt-Free (see recipe on page 261)
1. Place vegetables and water into slow cooker.
2. Place beef roast on top of vegetables.
3. Sprinkle garlic over meat, followed by salt and pepper to taste.
3. Spoon cream of mushroom soup over seasoned meat.
4. Gently pour Worcestershire sauce over soup.
5. Sprinkle with dry onion soup mix.
6. Cover. Cook on high 5-6 hours.
7. Reset temperature to low. Continue cooking 2-3 more hours, or until vegetables and meat are fork-tender but not dry or mushy.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Lean Meat 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 290 (Calories from Fat 70)
• Total Fat 8 gm (Saturated Fat 3.0 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 3.0 gm)
• Cholesterol 75 mg
• Sodium 340 mg
• Total Carb 26 gm
• Dietary Fiber 4 gm
• Sugars 5 gm
• Protein 29 gm
Roast
Tracey Yohn
Harrisburg, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 5-12 hours
Ideal slow cooker size: 4-qt.
2 lb. shoulder roast, trimmed of fat
1 tsp. pepper
1 tsp. garlic salt
1 small onion, sliced in rings
1 cup boiling water
1 beef bouillon cube
1. Place roast in slow cooker. Sprinkle with pepper, and garlic salt. Place onion rings on top.
2. Dissolve bouillon cube in water. Pour over roast.
3. Cover. Cook on low 10-12 hours, or on high 5-6 hours.
Exchange List Values
• Meat, lean 3.0
Basic Nutritional Values
• Calories 148 (Calories from Fat 49)
• Total Fat 5 gm (Saturated Fat 1.9 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 2.3 gm)
• Cholesterol 65 mg
• Sodium 407 mg
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 22 gm
Savory Sweet Roast
Martha Ann Auker
Landisburg, PA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 12-16 hours
Ideal slow cooker size: 4-qt.
3-lb. blade, or chuck, roast, trimmed of fat
2 Tbsp. canola oil
1 onion, chopped
10¾-oz. can reduced-sodium, 99% fat-free cream of mushroom soup
½ cup water
¼ cup sugar
¼ cup vinegar
¾ tsp. salt
1 tsp. prepared mustard
1 tsp. Worcestershire sauce
1. Brown meat in oil on both sides in saucepan. Put in slow cooker.
2. Blend together remaining ingredients. Pour over meat.
3. Cover. Cook on low 12-16 hours.
Exchange List Values
• Carbohydrate 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 241 (Calories from Fat 92)
• Total Fat 10 gm (Saturated Fat 2.7 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 4.7 gm)
• Cholesterol 74 mg
• Sodium 424 mg
• Total Carb 11 gm
• Dietary Fiber 0 gm
• Sugars 8 gm
• Protein 25 gm
Dilled Pot Roast
C.J. Slagle
Roann, IN
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4-qt.
3-lb. beef pot roast, trimmed of fat
¾ tsp. salt
¼ tsp. pepper
2 tsp. dried dillweed, divided
¾ cup water, divided
1 Tbsp. vinegar
3 Tbsp. flour
1 cup fat-free sour cream
1. Sprinkle both sides of meat with salt, pepper, and 1 tsp. dill. Place in slow cooker. Add ¼ cup water and vinegar.
2. Cover. Cook on low 7-9 hours, or until tender. Remove meat from pot. Turn to high.
3. Dissolve flour in ½ cup water. Stir into meat drippings. Stir in additional 1 tsp. dill. Cook on high 5 minutes. Stir in sour cream. Cook on high another 5 minutes.
4. Slice meat and serve with sour cream sauce over top.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 4.0
Basic Nutritional Values
• Calories 260 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 2.9 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 3.4 gm)
• Cholesterol 101 mg
• Sodium 403 mg
• Total Carb 10 gm
• Dietary Fiber 0 gm
• Sugars 3 gm
• Protein 34 gm
In addition to your regular doctor, have someone—a certified diabetes educator, nurse practitioner, or nurse case manager—whom you can contact on short notice to discuss problems or questions that come up, such as unexplained high blood sugars or sudden illness.
Beef Roast with Mushroom Barley
Sue Hamilton
Minooka, IL
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 6 qt.
1 cup pearl barley (not quick-cook)
½ cup onion, diced
6½-oz. can mushrooms, undrained
1 tsp. minced garlic
1 tsp. Italian seasoning
¼ tsp. black pepper
2-lb. beef chuck roast, visible fat removed
1¾ cups beef broth
1. Put barley, onion, mushrooms with liquid, and garlic in slow cooker.
2. Sprinkle seasoning and pepper over top.
3. Add roast. Pour broth over all.
4. Cover. Cook 6-8 hours on low, or until meat is fork-tender and barley is also tender.
Tip:
Serve this with mashed potatoes. They’ll benefit from the delicious broth in this dish.
Exchange List Values
• Starch 2.0
• Lean Meat 3.0
Basic Nutritional Values
• Calories 275 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0 gm Monounsat Fat 2.0 gm)
• Cholesterol 65 mg
• Sodium 395 mg
• Total Carb 29 gm
• Dietary Fiber 6 gm
• Sugars 1 gm
• Protein 26 gm
Hungarian Goulash
Audrey Romonosky
Austin, TX
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 8¼ hours
Ideal slow cooker size: 4-qt.
2 lbs. beef chuck, cubed, trimmed of fat
1 medium onion, sliced
½ tsp. garlic powder
½ cup ketchup
2 Tbsp. Worcestershire sauce
1 Tbsp. brown sugar
¼ tsp. salt
2 tsp. paprika
½ tsp. dry mustard
1 cup cold water
¼ cup flour
½ cup water
1. Place meat in slow cooker. Add onion.
2. Combine garlic powder, ketchup, Worcestershire sauce, brown sugar, salt, paprika, mustard, and 1 cup water. Pour over meat.
3. Cover. Cook on low 8 hours.
4. Dissolve flour in ½ cup water. Stir into meat mixture. Cook on high until thickened, about 10 minutes.
5. Serve over noodles.
Exchange List Values
• Carbohydrate 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 207 (Calories from Fat 52)
• Total Fat 6 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.3 gm)
• Cholesterol 65 mg
• Sodium 444 mg
• Total Carb 15 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 23 gm
Beef Burgundy
Jacqueline Stefl
East Bethany, NY
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
5 medium onions, thinly sliced
2 lbs. stewing meat, cubed, trimmed of fat
1½ Tbsp. flour
½ lb. fresh mushrooms, sliced
1 tsp. salt
¼ tsp. dried marjoram
¼ tsp. dried thyme
⅛ tsp. pepper
¾ cup beef broth
1½ cups burgundy wine
1. Place onions in slow cooker.
2. Dredge meat in flour. Put in slow cooker.
3. Add mushrooms, salt, marjoram, thyme, and pepper.
4. Pour in broth and wine.
5. Cover. Cook 8-10 hours on low.
6. Serve over cooked noodles.
Exchange List Values
• Vegetable 3.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 219 (Calories from Fat 54)
• Total Fat 6 gm (Saturated Fat 1.9 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 2.8 gm)
• Cholesterol 75 mg
• Sodium 576 mg
• Total Carb 14 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 26 gm
Chinese Pot Roast
Marsha Sabus
Fallbrook, CA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
3-lb. boneless beef pot roast, trimmed of fat
2 Tbsp. flour
1 Tbsp. canola oil
2 large onions, chopped
¼ cup light soy sauce
¼ cup water
½ tsp. ground ginger
1. Dip roast in flour and brown on both sides in oil in saucepan. Place in slow cooker.
2. Top with onions.
3. Combine soy sauce, water, and ginger. Pour over meat.
4. Cover. Cook on high 10 minutes. Reduce heat to low and cook 8-10 hours.
5. Slice and serve with rice.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 4.0
Basic Nutritional Values
• Calories 272 (Calories from Fat 94)
• Total Fat 10 gm (Saturated Fat 3.1 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 4.7 gm)
• Cholesterol 98 mg
• Sodium 446 mg
• Total Carb 9 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 34 gm
Wine Tender Roast
Rose Hankins
Stevensville, MD
Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4- or 5-qt.
2½-lb. chuck roast
1 cup thinly sliced onion
½ cup chopped apple, peeled or unpeeled
3 cloves garlic, chopped
1 cup red wine
salt and pepper
1. Put roast in slow cooker. Layer onions, apples, and garlic on top of roast.
2. Carefully pour wine over roast without disturbing its toppings.
3. Sprinkle with salt and pepper.
4. Cover. Cook on low 8-10 hours, or until meat is tender but not dry.
Exchange List Values
• Lean Meat 4.0
Basic Nutritional Values
• Calories 160 (Calories from Fat 45)
• Total Fat 5 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0 gm Monounsat Fat 2.0 gm)
• Cholesterol 75 mg
• Sodium 85 mg
• Total Carb 2 gm
• Dietary Fiber 0 gm
• Sugars 1 gm
• Protein 25 gm
Chuck Wagon Beef
Charlotte Bull
Cassville, MO
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
4-lb. boneless chuck roast, trimmed of fat
1 tsp. garlic salt
¼ tsp. black pepper
2 Tbsp. canola oil
6 garlic cloves, minced
1 large onion, sliced
1 cup water
1 bouillon cube
2 tsp. instant coffee
1 bay leaf, or 1 Tbsp. mixed Italian herbs
3 Tbsp. cold water
2 Tbsp. cornstarch
1. Sprinkle roast with garlic salt and pepper. Brown on all sides in oil in saucepan. Place in slow cooker.
2. Sauté garlic and onion in meat drippings in saucepan.
3. Add water, bouillon cube, and coffee. Cook over low heat for several minutes, stirring until drippings loosen. Pour over meat in cooker.
4. Add bay leaf or herbs.
5. Cover. Cook on low 8-10 hours, or until very tender. Remove bay leaf and discard. Remove meat to serving platter and keep warm.
6. Mix water and cornstarch together until paste forms. Stir into hot liquid and onions in cooker.
7. Cover. Cook 10 minutes on high or until thickened.
8. Slice meat and serve with gravy over top or on the side.
Exchange List Values
• Vegetable 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 211 (Calories from Fat 83)
• Total Fat 9 gm (Saturated Fat 2.5 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 4.3 gm)
• Cholesterol 78 mg
• Sodium 271 mg
• Total Carb 4 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 26 gm
If you prefer creamy salad dressing, try diluting it with a little vinegar or lemon juice. You’ll eat fewer calories, but still have a brightly flavored salad.
French Dip Roast
Patti Boston
Newark, OH
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 5-12 hours
Ideal slow cooker size: 4-qt.
1 large onion, sliced
3-lb. beef bottom roast, trimmed of fat
½ cup dry white wine, or water
½ of 1-oz. pkg. dry au jus gravy mix
2 cups lower sodium 100% fat-free beef broth
1. Place onion in slow cooker. Add roast.
2. Combine wine and gravy mix. Pour over roast.
3. Add enough broth to cover roast.
4. Cover. Cook on high 5-6 hours, or low 10-12 hours.
5. Remove meat from liquid. Let stand 5 minutes before slicing thinly across grain.
Exchange List Values
• Meat, lean 3.0
Basic Nutritional Values
• Calories 177 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 2.2 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.5 gm)
• Cholesterol 74 mg
• Sodium 376 mg
• Total Carb 3 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 25 gm
Dripped Beef
Mitzi McGlynchey
Downingtown, PA
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 6-7 hours
Ideal slow cooker size: 4-qt.
3 lb. chuck roast, trimmed of fat
½ tsp. salt
1 tsp. seasoned salt
1 tsp. white pepper
1 Tbsp. rosemary
1 Tbsp. dried oregano
1 Tbsp. garlic powder
1 cup water
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 6-7 hours.
3. Shred meat using two forks. Strain liquid and return liquid and meat to slow cooker. Serve meat and au jus over mashed potatoes, noodles, or rice.
Exchange List Values
• Meat, lean 3.0
Basic Nutritional Values
• Calories 165 (Calories from Fat 56)
• Total Fat 6 gm (Saturated Fat 2.2 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.5 gm)
• Cholesterol 73 mg
• Sodium 384 mg
• Total Carb 2 gm
• Dietary Fiber 1 gm
• Sugars 0 gm
• Protein 24 gm
Old World Sauerbraten
C.J. Slagle
Roann, IN
Angeline Lang
Greeley, CO
Makes 8 servings
Marinating Time: 24-36 hours
Prep. Time: 15 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
3½-lb. beef rump roast, trimmed of fat
1 cup water
1 cup vinegar
1 lemon, sliced
10 whole cloves
1 large onion, sliced
4 bay leaves
6 whole peppercorns
1 Tbsp. salt
2 Tbsp. sugar
12 gingersnaps, crumbled
1. Place meat in deep ceramic or glass bowl.
2. Combine water, vinegar, lemon, cloves, onion, bay leaves, peppercorns, salt, and sugar. Pour over meat. Cover and refrigerate 24-36 hours. Turn meat several times during marinating.
3. Place beef in slow cooker. Pour 1 cup marinade over meat.
4. Cover. Cook on low 6-8 hours. Remove meat.
5. Strain meat juices and return to pot. Turn to high. Stir in gingersnaps. Cover and cook on high 10-14 minutes. Slice meat. Pour finished sauce over meat.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 4.0
Basic Nutritional Values
• Calories 235 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 2.6 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 3.5 gm)
• Cholesterol 86 mg
• Sodium 416 mg
• Total Carb 10 gm
• Dietary Fiber 0 gm
• Sugars 4 gm
• Protein 29 gm
Sour Beef
Rosanne Hankins
Stevensville, MD
Makes 8 servings
Prep. Time:10minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4-qt.
3 lb. pot roast, trimmed of fat
⅓ cup cider vinegar
1 large onion, sliced
3 bay leaves
½ tsp. salt
¼ tsp. ground cloves
¼ tsp. garlic powder
1. Place roast in slow cooker. Add remaining ingredients.
2. Cover. Cook on low 8-10 hours.
Exchange List Values
• Meat, lean 3.0
Basic Nutritional Values
• Calories 169 (Calories from Fat 55)
• Total Fat 6 gm (Saturated Fat 2.2 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.5 gm)
• Cholesterol 73 mg
• Sodium 194 mg
• Total Carb 3 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 24 gm
Chili and Cheese on Rice
Dale and Shari Mast
Harrisonburg, VA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
1 lb. extra-lean ground beef
1 medium onion, diced
1 tsp. dried basil
1 tsp. dried oregano
16-oz. can light red kidney beans
15½-oz. can chili beans
1½ cups stewed tomatoes, drained
2 cups cooked rice
6 Tbsp. fat-free grated cheddar cheese
1. Brown ground beef and onion in skillet. Drain. Season with basil and oregano.
2. Combine all ingredients except rice and cheese in slow cooker.
3. Cover. Cook on low 4 hours.
4. Serve over cooked rice. Top with cheese.
Exchange List Values
• Starch 2.5
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 371 (Calories from Fat 78)
• Total Fat 9 gm (Saturated Fat 3.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.6 gm)
• Cholesterol 49 mg
• Sodium 745 mg
• Total Carb 46 gm
• Dietary Fiber 9 gm
• Sugars 7 gm
• Protein 26 gm
Spanish Rice
Loretta Krahn
Mt. Lake, MN
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-10 hours
Ideal slow cooker size: 4- or 5-qt.
1¾ lbs. 90%-lean ground beef, browned
2 medium onions, chopped
2 medium green peppers, chopped
28-oz. can tomatoes
8-oz. can tomato sauce
1½ cups water
2½ tsp. chili powder
½ tsp. salt
2 tsp. Worcestershire sauce
1½ cups rice, uncooked
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 8-10 hours, or high 6 hours.
Exchange List Values
• Starch 2.0
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 335 (Calories from Fat 79)
• Total Fat 9 gm (Saturated Fat 3.3 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.7 gm)
• Cholesterol 60 mg
• Sodium 550 mg
• Total Carb 40 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 24 gm
Green Chili Stew
Jeanne Allen
Rye, CO
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
2 Tbsp. oil
2 garlic cloves, minced
1 large onion, diced
1 lb. extra-lean ground sirloin
⅓ lb. ground pork
3 cups reduced-sodium chicken broth
2 cups water
2 4-oz. cans diced green chilies
4 large potatoes, diced
10-oz. pkg. frozen corn
1 tsp. black pepper
1 tsp. crushed dried oregano
½ tsp. ground cumin
½ tsp. salt
1. Brown onion, garlic, sirloin, and pork in oil in skillet. Cook until meat is no longer pink. Drain.
2. Combine all ingredients in slow cooker.
3. Cover. Cook on low 4-6 hours, or until potatoes are soft.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Meat, lean 2.0
• Fat 0.5
• Calories 309 (Calories from Fat 99)
• Total Fat 11 gm (Saturated Fat 3.1 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 5.3 gm)
• Cholesterol 47 mg
• Sodium 529 mg
• Total Carb 33 gm
• Dietary Fiber 5 gm
• Sugars 5 gm
• Protein 20 gm
Note:
Excellent served with warm tortillas or corn bread.
Beef and Lentils
Esther Porter
Minneapolis, MN
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
1 medium onion
3 whole cloves
5 cups water
1 lb. dry lentils
1 tsp. salt
1 bay leaf
1 lb. (or less) ground beef, browned and drained
½ cup ketchup
¼ cup molasses
2 Tbsp. brown sugar
1 tsp. dry mustard
¼ tsp. Worcestershire sauce
1 medium onion, finely chopped
1. Stick cloves into whole onion. Set aside.
2. In large saucepan, combine water, lentils, salt, bay leaf, and whole onion with cloves. Simmer 30 minutes.
3. Meanwhile, combine all remaining ingredients in slow cooker. Stir in simmered ingredients from saucepan. Add additional water if mixture seems dry.
4. Cover. Cook on low 6 hours and check to see if the lentils are tender. If not, cook an additional hour and check again. Repeat if needed.
Exchange List Values
• Starch 1.5
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 230 (Calories from Fat 39)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.7 gm)
• Cholesterol 22 mg
• Sodium 342 mg
• Total Carb 32 gm
• Dietary Fiber 9 gm
• Sugars 11 gm
• Protein 17 gm
Note:
Freezes well.
Variation:
Top with sour cream and/or salsa when serving.
Try to use healthy oils instead of solid fats when cooking: scramble an egg in olive oil instead of margarine.
Cowboy Casserole
Lori Berezovsky
Salina, KS
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4-qt.
1 medium onion, chopped
1¼ lbs. 90%-lean ground beef, browned, drained, and patted dry
6 medium potatoes, sliced, unpeeled
1 clove garlic, minced
16-oz. can kidney beans
15-oz. can diced tomatoes mixed with 2 Tbsp. flour, or 10¾-oz. can tomato soup
¼ tsp. salt
¼ tsp. pepper
1. Layer onions, ground beef, potatoes, garlic, and beans in slow cooker.
2. Spread tomatoes or soup over all. Sprinkle with salt and pepper.
3. Cover. Cook on low 5-6 hours, or until potatoes are tender.
Exchange List Values
• Starch 2.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 373 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 3.2 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 3.4 gm)
• Cholesterol 57 mg
• Sodium 567 mg
• Total Carb 48 gm
• Dietary Fiber 7 gm
• Sugars 8 gm
• Protein 27 gm
Meal-in-One-Casserole
Elizabeth Yoder
Millersburg, OH
Marcella Stalter
Flanagan, IL
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 4-qt.
1 lb. ground beef
1 medium onion, chopped
1 medium green pepper, chopped
15¼-oz. can whole kernel corn, drained
4-oz. can mushrooms, drained
¼ tsp. pepper
11-oz. jar salsa
5 cups uncooked medium egg noodles
28-oz. can no-added-salt diced tomatoes, undrained
1 cup shredded fat-free cheddar cheese
1. Cook beef and onion in saucepan over medium heat until meat is no longer pink. Drain. Transfer to slow cooker.
2. Top with green pepper, corn, and mushrooms. Sprinkle with pepper. Pour salsa over mushrooms.
3. Cover and cook on low 3 hours.
4. Cook noodles according to package in separate pan.
5. Drain and add to slow cooker after mixture in cooker has cooked for 3 hours. Top with tomatoes. Sprinkle with cheese.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 282 (Calories from Fat 67)
• Total Fat 7 gm (Saturated Fat 2.7 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.9 gm)
• Cholesterol 58 mg
• Sodium 393 mg
• Total Carb 34 gm
• Dietary Fiber 4 gm
• Sugars 8 gm
• Protein 21 gm
Mary Ellen’s Barbecued Meatballs
Mary Ellen Wilcox
Scatia, NY
Makes about 60 small meatballs (10 servings)
Prep. Time: 40 minutes
Cooking Time: 5 hours
Ideal slow cooker size: 4-qt.
Meatballs:
¾ lb. ground beef
¾ cup bread crumbs
1½ Tbsp. minced onion
½ tsp. horseradish
3 drops Tabasco sauce
2 eggs, beaten
¼ tsp. salt
½ tsp. pepper
1 Tbsp. canola oil
Sauce:
¾ cup ketchup
½ cup water
¼ cup cider vinegar
2 Tbsp. brown sugar
1 Tbsp. minced onion
2 tsp. horseradish
1 tsp. dry mustard
3 drops Tabasco
dash pepper
1. Combine all meatball ingredients except canola oil. Shape into ¾-inch balls. Brown in oil in skillet. Place in slow cooker.
2. Combine all sauce ingredients. Pour over meatballs.
3. Cover. Cook on low 5 hours.
Exchange List Values
• Starch 0.5
• Carbohydrate 0.5
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 148 (Calories from Fat 57)
• Total Fat 6 gm (Saturated Fat 1.8 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.8 gm)
• Cholesterol 63 mg
• Sodium 378 mg
• Total Carb 14 gm
• Dietary Fiber 1 gm
• Sugars 6 gm
• Protein 9 gm
Make exercise fun — do something silly today.
Cranberry Meatballs
Char Hagner
Montague, MI
Makes 30 servings, 2 meatballs per serving
Prep. Time: 30 minutes
Baking Time: 30 minutes
Cooking Time: 2 hours
Ideal slow cooker size: 2-qt.
Meatballs
2 lbs. 90%-lean ground beef
⅓ cup parsley flakes
2 Tbsp. soy sauce
½ tsp. garlic powder
2 Tbsp. minced onion
1 cup cornflake crumbs
2 eggs
½ cup ketchup
Sauce
14-oz. can jellied cranberry sauce
12-oz. bottle chili sauce
2 Tbsp. brown sugar
1 Tbsp. lemon juice
1. In a large mixing bowl, combine meatball ingredients until well mixed.
2. Form into 50-60 meatballs and put in lightly greased 9 × 13 baking pan.
3. Bake at 350° for about 30 minutes, or until meatballs are cooked through. (Cut one open to test.)
4. While meatballs are baking, combine sauce ingredients in saucepan. Heat over low heat until cranberry sauce and brown sugar melt. Stir frequently.
5. Place baked meatballs in slow cooker. Pour sauce over meatballs, making sure that all are covered in sauce if you’ve layered them into the cooker.
6. Cover. Cook on low 2 hours, or until sauce is bubbly.
7. Turn slow cooker to Warm and serve with toothpicks.
Exchange List Values
• Carbohydrate 1.0
• Lean Meat 1.0
Basic Nutritional Values
• Calories 105 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 1.0 gm, Polyunsat Fat 0 gm Monounsat Fat 1.0 gm)
• Cholesterol 30 mg
• Sodium 310 mg
• Total Carb 12 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 7 gm
Swedish Meatballs
Zona Mae Bontrager
Kokomo, IN
Makes 12 servings
Prep. Time: 40 minutes
Cooking Time: 4½-5¼ hours
Ideal slow cooker size: 4-qt.
¾ lb. ground beef
½ lb. ground pork
½ cup minced onions
¾ cup fine dry bread crumbs
1 Tbsp. minced parsley
1 tsp. salt
⅛ tsp. pepper
½ tsp. garlic powder
1 Tbsp. Worcestershire sauce
1 egg
½ cup fat-free milk
2 Tbsp. canola oil
Gravy:
¼ cup flour
¼ tsp. salt
¼ tsp. garlic powder
⅛ tsp. pepper
1 tsp. paprika
2 cups boiling water
¾ cup fat-free sour cream
1. Combine meats, onions, bread crumbs, parsley, salt, pepper, garlic powder, Worcestershire sauce, egg, and milk.
2. Shape into balls the size of a walnut. Brown in oil in skillet. Reserve drippings, and place meatballs in slow cooker.
3. Cover. Cook on high 10-15 minutes.
4. Stir flour, salt, garlic powder, pepper, and paprika into hot drippings in skillet. Stir in water and sour cream. Pour over meatballs.
5. Cover. Reduce heat to low. Cook 4-5 hours.
6. Serve over rice or noodles.
Exchange List Values
• Starch 1.0
• Meat, lean 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 168 (Calories from Fat 78)
• Total Fat 9 gm (Saturated Fat 2.5 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 4.1 gm)
• Cholesterol 48 mg
• Sodium 368 mg
• Total Carb 11 gm
• Dietary Fiber 0 gm
• Sugars 2 gm
• Protein 11 gm
Sweet and Sour Meatballs
Elaine Unruh
Minneapolis, MN
Makes 8 main-dish servings, or 20 appetizer servings
Prep. Time: 45 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 4-qt.
Meatballs:
2 lbs. ground beef
1¼ cups bread crumbs
¼ tsp. salt
1 tsp. pepper
2-3 Tbsp. Worcestershire sauce
1 egg
½ tsp. garlic salt
¼ cup finely chopped onions
Sauce:
20-oz. can pineapple chunks, juice reserved
½ cup chopped green peppers
3 Tbsp. cornstarch
¼ cup cold water
1 cups ketchup
2 Tbsp. Worcestershire sauce
¼ tsp. salt
¼ tsp. pepper
¼ tsp. garlic salt
1. Combine all meatball ingredients. Shape into 60 meatballs. Brown in skillet, rolling so all sides are browned. Place meatballs in slow cooker.
2. Pour juice from pineapples into skillet. Stir into drippings.
3. Combine cornstarch and cold water. Add to skillet and stir until thickened.
4. Stir in ketchup and Worcestershire sauce. Season with salt, pepper, and garlic salt. Add green peppers and pineapples. Pour over meatballs.
5. Cover. Cook on low 6 hours.
Exchange List Values
• Carbohydrate 1.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 150 (Calories from Fat 48)
• Total Fat 5 gm (Saturated Fat 1.9 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 2.2 gm)
• Cholesterol 37 mg
• Sodium 430 mg
• Total Carb 16 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 10 gm
Suit-Yourself Veggies with Beef
Carol Eberly
Harrisonburg, VA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow-cooker size: 4-5 qt.
3 cups grated raw carrots
2½ cups onions, sliced thin
6 cups grated raw potatoes
1 lb. 90%-lean ground beef, browned and drained
salt to taste
pepper to taste
1 Tbsp. Worcestershire sauce
10¾-oz. can cream of mushroom soup
1. Grate and slice vegetables either in the amounts above, or to suit tastes of those you’re serving and size of your slow cooker.
2. Place layer of grated carrots in bottom.
3. Lay onion slices on top of carrots. Season with salt and pepper.
4. Place potatoes on top of onions.
5. Put ground beef on top of vegetables.
6. Combine soup and Worcestershire sauce in a small bowl.
7. Spoon soup mixture over all.
8. Cover. Cook 6-8 hours on low, or until vegetables are as tender as you like them.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Lean Meat 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 300 (Calories from Fat 80)
• Total Fat 9 gm (Saturated Fat 3.5 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 3.0 gm)
• Cholesterol 45 mg
• Sodium 535 mg
• Total Carb 34 gm
• Dietary Fiber 5 gm
• Sugars 7 gm
• Protein 19 gm
Swedish Cabbage Rolls
Jean Butzer
Batavia, NY
Pam Hochstedler
Kalona, IA
Makes 6 servings, 2 cabbage rolls per serving
Prep. Time: 35 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4- or 5-qt.
12 large cabbage leaves
1 egg, beaten
¼ cup fat-free milk
¼ cup finely chopped onions
¾ tsp. salt
¼ tsp. pepper
1 lb. ground beef, browned and drained
1 cup cooked rice
8-oz. can tomato sauce
1 Tbsp. brown sugar
1 Tbsp. lemon Juice
1 tsp. Worcestershire sauce
1. Immerse cabbage leaves in boiling water for about 3 minutes or until limp. Drain.
2. Combine egg, milk, onions, salt, pepper, beef, and rice. Place about ¼ cup meat mixture in center of each leaf. Fold in sides and roll ends over meat. Place in slow cooker.
3. Combine tomato sauce, brown sugar, lemon juice, and Worcestershire sauce. Pour over cabbage rolls.
4. Cover. Cook on low 7-9 hours.
Exchange List Values
• Starch 0.5
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 219 (Calories from Fat 79)
• Total Fat 9 gm (Saturated Fat 3.4 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.7 gm)
• Cholesterol 80 mg
• Sodium 603 mg
• Total Carb 18 gm
• Dietary Fiber 2 gm
• Sugars 7 gm
• Protein 17 gm
Stuffed Cabbage
Barbara Nolan
Pleasant Valley, NY
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4- or 5-qt.
4 cups water
12 large cabbage leaves
1 lb. ground beef, lamb, or turkey
½ cup cooked rice
½ tsp. salt
⅛ tsp. pepper
¼ tsp. dried thyme
¼ tsp. nutmeg
¼ tsp. cinnamon
6-oz. can tomato paste
¾ cup water
1. Boil 4 cups water in deep kettle. Remove kettle from heat. Soak cabbage leaves in hot water 5 minutes, or just until softened. Remove. Drain. Cool.
2. Combine ground beef, rice, salt, pepper, thyme, nutmeg, and cinnamon. Place 2 Tbsp. of mixture on each leaf.
3. Roll up firmly. Stack stuffed leaves in slow cooker.
4. Combine tomato paste and ¾ cup water until smooth. Pour over cabbage rolls.
5. Cover. Cook on low 6-8 hours.
Exchange List Values
• Vegetable 2.0
• Meat, lean 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 186 (Calories from Fat 73)
• Total Fat 8 gm (Saturated Fat 3.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 3.4 gm)
• Cholesterol 45 mg
• Sodium 269 mg
• Total Carb 13 gm
• Dietary Fiber 3 gm
• Sugars 3 gm
• Protein 16 gm
Stuffed Green Peppers
Lois Stoltzfus
Honey Brook, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 6-qt. oval, so the peppers can each sit on the bottom of the cooker)
6 large green peppers
¾ lb. 85%-lean ground beef, browned and drained
2 Tbsp. minced onion
⅛ tsp. salt
⅛ tsp. garlic powder
2 cups cooked rice
15-oz. can tomato sauce
2 oz. (½ cup) reduced-fat shredded mozzarella cheese
1. Cut peppers in half and remove seeds.
2. Combine all ingredients except peppers and cheese.
3. Stuff peppers with ground beef mixture. Place in slow cooker.
4. Cover. Cook on low 6-8 hours, or high 3-4 hours. Sprinkle with cheese during last 30 minutes.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
• Meat, lean 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 253 (Calories from Fat 69)
• Total Fat 8 gm (Saturated Fat 3.2 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 2.8 gm)
• Cholesterol 39 mg
• Sodium 585 mg
• Total Carb 30 gm
• Dietary Fiber 5 gm
• Sugars 9 gm
• Protein 17 gm
Choose whole grains—barley, bulgur, quinoa, and whole-wheat couscous—as healthier alternatives to traditional starches such as potatoes, white rice, white bread, grits, and pasta.
Shredded Beef for Tacos
Dawn Day
Westminster, CA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
2-lb. round roast, cut into large chunks, trimmed of fat
1 large onion, chopped
2 Tbsp. canola oil
2 serrano chilies, chopped
3 garlic cloves, minced
1 tsp. salt
1 cup water
1. Brown meat and onion in oil. Transfer to slow cooker.
2. Add chilies, garlic, salt, and water.
3. Cover. Cook on high 6-8 hours.
4. Pull meat apart with two forks until shredded.
5. Serve with fresh tortillas, lettuce, tomatoes, cheese, and guacamole.
Exchange List Values
• Meat, lean 3.0
Basic Nutritional Values
• Calories 184 (Calories from Fat 79)
• Total Fat 9 gm (Saturated Fat 2.1 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 4.2 gm)
• Cholesterol 64 mg
• Sodium 335 mg
• Total Carb 4 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 22 gm
Tamale Pie
Jeannine Janzen
Elbing, KS
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
¾ cup cornmeal
1½ cups fat-free milk
1 egg, beaten
1 lb. ground beef, browned and drained
1.25 oz. envelope dry chili seasoning mix
16-oz. can diced tomatoes
16-oz. can corn, drained
1 cup grated fat-free cheddar cheese
1. Combine cornmeal, milk, and egg.
2. Stir in meat, chili seasoning mix, tomatoes, and corn until well blended. Pour into slow cooker.
3. Cover. Cook on high 1 hour, then on low 3 hours.
4. Sprinkle with cheese. Cook another 5 minutes until cheese is melted.
Exchange List Values
• Starch 1.0
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 244 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 2.6 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 2.9 gm)
• Cholesterol 63 mg
• Sodium 500 mg
• Total Carb 25 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 20 gm
Mile-High Shredded Beef Sandwiches
Miriam Christophel
Battle Creek, MI
Mary Seielstad
Sparks, NV
Makes 8 servings
Prep. Time: 35 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4-qt.
3-lb. chuck roast, or round steak, trimmed of fat
2 Tbsp. oil
1 cup chopped onions
½ cup sliced celery
2 cups lower sodium, 98% fat-free beef broth
1 garlic clove
¾ cup ketchup
2 Tbsp. brown sugar
2 Tbsp. vinegar
1 tsp. dry mustard
½ tsp. chili powder
3 drops Tabasco sauce
1 bay leaf
¼ tsp. paprika
¼ tsp. garlic powder
1 tsp. Worcestershire sauce
1. In skillet brown both sides of meat in oil. Add onions and celery and sauté briefly. Transfer to slow cooker. Add broth or bouillon.
2. Cover. Cook on low 6-8 hours, or until tender. Remove meat from cooker and cool. Shred beef.
3. Remove vegetables from cooker and drain, reserving 1½ cups broth. Combine vegetables and meat.
4. Return shredded meat and vegetables to cooker. Add broth and remaining ingredients and combine well.
5. Cover. Cook on high 1 hour. Remove bay leaf.
6. Pile into 8 sandwich rolls and serve.
Exchange List Values
• Carbohydrate 1.0
• Meat, lean 3.0
Basic Nutritional Values
• Calories 239 (Calories from Fat 88)
• Total Fat 10 gm (Saturated Fat 2.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.6 gm)
• Cholesterol 73 mg
• Sodium 444 mg
• Total Carb 12 gm
• Dietary Fiber 1 gm
• Sugars 8 gm
• Protein 25 gm
