Vegetables
Very Special Spinach
Jeanette Oberholtzer
Manheim, PA
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 5 hours
Ideal slow cooker size: 4-qt.
3 10-oz. boxes frozen spinach, thawed and drained
2 cups 1% cottage cheese
1½ cups grated fat-free cheddar cheese
3 eggs
¼ cup flour
4 Tbsp. (¼ cup) light, soft tub margarine, melted
1. Mix together all ingredients.
2. Pour into slow cooker.
3. Cook on high 1 hour. Reduce heat to low and cook 4 more hours.
Exchange List Values
• Starch 0.5
• Vegetable 1.0
• Meat, lean 2.0
Basic Nutritional Values
• Calories 160 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.3 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.1 gm)
• Cholesterol 84 mg
• Sodium 520 mg
• Total Carb 11 gm
• Dietary Fiber 3 gm
• Sugars 3 gm
• Protein 19 gm
Eat 3 vegetables and 2 fruits today— fresh or frozen is best.
Caramelized Onions
Mrs. J.E. Barthold
Bethlehem, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 12 hours
Ideal slow cooker size: 4-qt.
6 large Vidalia or other sweet onions
4 Tbsp. margarine
10-oz. can chicken, or vegetable, broth
1. Peel onions. Remove stems and root ends. Place in slow cooker.
2. Pour butter and broth over.
3. Cook on low 12 hours.
Exchange List Values
• Vegetable 3.0
• Fat 1.0
Basic Nutritional Values
• Calories 123 (Calories from Fat 57)
• Total Fat 6 gm (Saturated Fat 1.1 gm, Polyunsat Fat 2.0 gm, Monounsat Fat 2.7 gm)
• Cholesterol 1 mg
• Sodium 325 mg
• Total Carb 15 gm
• Dietary Fiber 3 gm
• Sugars 11 gm
• Protein 2 gm
Note:
Serve as a side dish, or use onions and liquid to flavor soups or stews, or as topping for pizza.
Orange Glazed Carrots
Cyndie Marrara
Port Matilda, PA
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
32-oz. (2 lbs.) pkg. baby carrots
3 Tbsp. brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
½ cup orange juice
2 Tbsp. margarine
¾ tsp. cinnamon
¼ tsp. nutmeg
2 Tbsp. cornstarch
¼ cup water
1. Combine all ingredients except cornstarch and water in slow cooker.
2. Cover. Cook on low 3-4 hours until carrots are tender crisp.
3. Put carrots in serving dish and keep warm, reserving cooking juices. Put reserved juices in small saucepan. Bring to boil.
4. Mix cornstarch and water in small bowl until blended. Add to juices. Boil one minute or until thickened, stirring constantly.
5. Pour over carrots and serve.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 108 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 0.6 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.3 gm)
• Cholesterol 0 mg
• Sodium 115 mg
• Total Carb 20 gm
• Dietary Fiber 4 gm
• Sugars 12 gm
• Protein 1 gm
Eat plenty of green leafy vegetables; red, orange, and yellow fruits and vegetables; citrus fruits; nuts and seeds; and meat and fish. They are good for your heart and help prevent cancer.
Barbecued Green Beans
Arlene Wengerd
Millersburg, OH
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 3- or 4-qt.
4 slices bacon
¼ cup chopped onions
cooking spray
½ cup ketchup
2 Tbsp. brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
3 tsp. Worcestershire sauce
⅛ tsp. salt
4 cups green beans
1. Brown bacon in skillet until crisp and then break into pieces.
2. Sauté onions in non-fat cooking spray.
3. Combine ketchup, brown sugar, Worcestershire sauce, and salt. Stir into bacon and onions.
4. Pour mixture over green beans and mix lightly.
5. Pour into slow cooker and cook on high 3-4 hours, or on low 6-8 hours.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 98 (Calories from Fat 22)
• Total Fat 2 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.9 gm)
• Cholesterol 3 mg
• Sodium 386 mg
• Total Carb 18 gm
• Dietary Fiber 3 gm
• Sugars 9 gm
• Protein 3 gm
Dutch Green Beans
Edwina Stoltzfus
Narvon, PA
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 4½ hours
Ideal slow cooker size: 4- or 5-qt.
6 slices bacon
4 medium onions, sliced
2 Tbsp. canola oil
2 qts. fresh, frozen, or canned, green beans
4 cups diced, fresh tomatoes
½ tsp. salt
¼ tsp. pepper
1. Brown bacon until crisp in skillet. Drain. Crumble bacon into small pieces.
2. Sauté onions in canola oil.
3. Combine all ingredients in slow cooker.
4. Cover. Cook on low 4½ hours.
Exchange List Values
• Vegetable 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 99 (Calories from Fat 39)
• Total Fat 4 gm (Saturated Fat 0.7 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 2.1 gm)
• Cholesterol 3 mg
• Sodium 154 mg
• Total Carb 14 gm
• Dietary Fiber 4 gm
• Sugars 6 gm
• Protein 4 gm
Easy Flavor-Filled Green Beans
Paula Showalter
Weyers Cave, VA
Makes 10 servings
Prep. Time: 15 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4- or 5-qt.
2 qts. canned green beans, drained
⅓ cup chopped onions
4-oz. can mushrooms, drained
1 Tbsp. brown sugar
brown sugar substitute to equal 1½ tsp. sugar
3 Tbsp. light, soft tub margarine
pepper to taste
1. Combine beans, onions, and mushrooms in slow cooker.
2. Sprinkle with brown sugar.
3. Dot with margarine.
4. Sprinkle with pepper.
5. Cover. Cook on high 3-4 hours. Stir just before serving.
Exchange List Values
• Vegetable 2.0
Basic Nutritional Values
• Calories 47 (Calories from Fat 14)
• Total Fat 2 gm (Saturated Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.8 gm)
• Cholesterol 0 mg
• Sodium 339 mg
• Total Carb 7 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 2 gm
Green Bean Casserole
Vicki Dinkel
Sharon Springs, KS
Makes 11 servings
Prep. Time: 15 minutes
Cooking Time: 3-10 hours
Ideal slow cooker size: 3- or 4-qt.
3 10-oz. pkgs. frozen, cut green beans
1½ 10½-oz. cans cheddar cheese soup
½ cup water
¼ cup chopped green onions
4-oz. can sliced mushrooms, drained
8-oz. can water chestnuts, drained and sliced, optional
½ cup slivered almonds
¼ tsp. pepper
1. Combine all ingredients in lightly greased slow cooker. Mix well.
2. Cover. Cook on low 8-10 hours or on high 3-4 hours.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 102 (Calories from Fat 51)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.6 gm)
• Cholesterol 7 mg
• Sodium 407 mg
• Total Carb 10 gm
• Dietary Fiber 3 gm
• Sugars 3 gm
• Protein 4 gm
Stewed Tomatoes
Michelle Showalter
Bridgewater, VA
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
2 qts. canned tomatoes
2½ Tbsp. sugar
sugar substitute to equal 1½ Tbsp. sugar
½ tsp. salt
dash of pepper
1½ Tbsp. light, soft tub margarine
2 cups bread cubes
1. Place tomatoes in slow cooker.
2. Sprinkle with sugar, salt, and pepper.
3. Lightly toast bread cubes in melted butter. Spread over tomatoes.
4. Cover. Cook on high 3-4 hours.
Exchange List Values
• Vegetable 2.0
Basic Nutritional Values
• Calories 62 (Calories from Fat 9)
• Total Fat 1 gm (Saturated Fat 0.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.4 gm)
• Cholesterol 0 mg
• Sodium 377 mg
• Total Carb 13 gm
• Dietary Fiber 2 gm
• Sugars 7 gm
• Protein 2 gm
Variation:
If you prefer bread that is less moist and soft, add bread cubes 15 minutes before serving and continue cooking without lid.
Glazed Tzimmes
Elaine Vigoda
Rochester, NY
Makes 8 servings
Prep. Time: 40 minutes
Cooking Time: 10 hours
Ideal slow cooker size: 6-qt.
1 sweet potato
6 carrots, sliced
1 potato, peeled and diced
1 onion, chopped
2 apples, peeled and sliced
1 medium (about 1½ lbs.) butternut squash, peeled and sliced
¼ cup dry white wine or apple juice
½ lb. dried apricots
1 Tbsp. ground cinnamon
1 Tbsp. apple pie spice
1 Tbsp. maple syrup or honey
1 tsp. salt
1 tsp. ground ginger
1. Combine all ingredients in large slow cooker, or mix all ingredients in large bowl and place in slow cooker.
2. Cover. Cook on low 10 hours.
Exchange List Values
• Starch 1.0
• Fruit 1.5
• Vegetable 1.0
Basic Nutritional Values
• Calories 179 (Calories from Fat 5)
• Total Fat 1 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 332 mg
• Total Carb 45 gm
• Dietary Fiber 6 gm
• Sugars 27 gm
• Protein 3 gm
This is a special dish served primarily on Jewish holidays, such as Rosh Hashana and Passover. The sweetness of the vegetables and fruit signifies wishes for a sweet year.
Vegetable Medley
Teena Wagner
Waterloo, ON
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 4-qt.
2 medium parsnips
4 medium carrots
1 turnip, about 4½ inches diameter
½ cup water
1 tsp. salt
3 Tbsp. sugar
2 Tbsp. canola or olive oil
½ tsp. salt
1. Clean and peel vegetables. Cut in 1-inch pieces.
2. Dissolve salt in water in saucepan. Add vegetables and boil for 10 minutes. Drain, reserving ½ cup liquid.
3. Place vegetables in slow cooker. Add liquid.
4. Stir in sugar, oil, and salt.
5. Cover. Cook on low 2-3 hours.
6. Remove vegetables from juice in pot to serve.
Exchange List Values
• Starch 1.0
Basic Nutritional Values
• Calories 63 (Calories from Fat 17)
• Total Fat 2 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.0 gm)
• Cholesterol 0 mg
• Sodium 327 mg
• Total Carb 12 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 1 gm
Janie’s Vegetable Medley
Janie Steele, Moore, OK
Makes 8 servings
Prep Time: 25-30 minutes
Cooking Time: 1-1¼ hours
Ideal slow-cooker size: 4 qt.
large potato, peeled and cut into small cubes
2 onions, chopped
2 carrots, sliced thin
¾ cup uncooked long-grain rice
2 Tbsp. lemon juice
¼ cup olive oil
2 1-lb. cans diced tomatoes, divided
1 cup water, divided
large green pepper, chopped
2 zucchini, chopped
2 Tbsp. parsley, chopped
half a 1-lb. pkg. frozen green peas
¾ tsp. salt
1 cup cheese, grated
hot sauce, optional
1. Combine cubed potato, chopped onions, sliced carrots, uncooked rice, lemon juice, olive oil, 1 can of tomatoes, and ½ cup water in slow-cooker.
2. Cover and cook on high 1 hour.
3. Stir in remaining ingredients—except grated cheese and hot sauce. Cover and cook 30-60 minutes, or until vegetables are tender but not mushy.
4. Serve in bowls, topped with grated cheese. Pass hot sauce to be added individually.
Exchange List Values
• Starch 1.5
• Vegetable 2.0
• Fat 2.0
Basic Nutritional Values
• Calories 260 (Calories from Fat 90)
• Total Fat 10 gm (Saturated Fat 2.5 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 6.0 gm)
• Cholesterol 5 mg
• Sodium 580 mg
• Total Carb 36 gm
• Dietary Fiber 5 gm
• Sugars 9 gm
• Protein 9 gm
If you tend to eat quickly, try using chopsticks to slow down and avoid overeating.
Easy Olive Bake
Jean Robinson
Cinnaminson, NJ
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 4-qt.
1 cup uncooked rice
2 medium onions, chopped
2 Tbsp. light soft tub margarine, melted
2 cups stewed tomatoes
2 cups water
1 cup black olives, quartered
½ tsp. chili powder
1 Tbsp. Worcestershire sauce
4-oz. can mushrooms with juice
½ cup grated fat-free cheese
1. Wash and drain rice. Place in slow cooker.
2. Add remaining ingredients except cheese. Mix well.
3. Cover. Cook on high 1 hour, then on low 2 hours, or until rice is tender but not mushy.
4. Add cheese before serving.
Exchange List Values
• Starch 1.0
• Vegetable 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 163 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.2 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.9 gm)
• Cholesterol 1 mg
• Sodium 492 mg
• Total Carb 29 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 6 gm
Tip:
This is a good accompaniment to baked ham.
Zucchini Special
Louise Stackhouse
Benten, PA
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
1 medium to large zucchini, peeled and sliced
1 medium onion, sliced
1 qt. stewed, no-added-salt tomatoes with juice, or 2 14-oz. cans stewed, no-added-salt tomatoes with juice
½ tsp. salt
1 tsp. dried basil
4 oz. (1 cup) reduced-fat mozzarella cheese, shredded
1. Layer zucchini, onion, and tomatoes in slow cooker.
2. Sprinkle with salt, basil, and cheese.
3. Cover. Cook on low 6-8 hours.
Exchange List Values
• Vegetable 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 79 (Calories from Fat 21)
• Total Fat 2 gm (Saturated Fat 1.3 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.4 gm)
• Cholesterol 8 mg
• Sodium 273 mg
• Total Carb 11 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 6 gm
Squash Casserole
Sharon Anders
Alburtis, PA
Makes 9 servings
Prep. Time: 25 minutes
Cooking Time: 7-9 hours
Ideal slow cooker size: 4-qt.
2 lbs. yellow summer squash or zucchini, thinly sliced (about 6 cups)
half a medium onion, chopped
1 cup peeled, shredded carrot
10¾-oz. can 98% fat-free, lower-sodium, condensed cream of chicken soup
½ cup fat-free sour cream
2 Tbsp. flour
4-oz. (½ of 8 oz. pkg.) seasoned stuffing crumbs
2 Tbsp. canola oil
1. Combine squash, onion, carrots, and soup.
2. Mix together sour cream and flour. Stir into vegetables.
3. Toss stuffing mix with butter. Spread half in bottom of slow cooker. Add vegetable mixture. Top with remaining crumbs.
4. Cover. Cook on low 7-9 hours.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Fat 1.0
• Calories 140 (Calories from Fat 38)
• Total Fat 4 gm (Saturated Fat 0.5 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.1 gm)
• Cholesterol 4 mg
• Sodium 486 mg
• Total Carb 21 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 4 gm
Squash Medley
Evelyn Page
Riverton, WY
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 4-6 hours
Ideal slow cooker size: 4-qt.
8 (up to 8 oz. total) summer squash, each about 4" long, thinly sliced
½ tsp. salt
2 tomatoes, peeled and chopped
¼ cup sliced green onions
half a small green bell pepper, chopped
1 chicken bouillon cube
¼ cup hot water
4 slices bacon, fried and crumbled
¼ cup fine dry bread crumbs
1. Sprinkle squash with salt.
2. In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
3. Dissolve bouillon in hot water. Pour into slow cooker.
4. Top with bacon. Sprinkle bread crumbs over top.
5. Cover. Cook on low 4-6 hours.
Exchange List Values
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 47 (Calories from Fat 17)
• Total Fat 2 gm (Saturated Fat 0.5 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)
• Cholesterol 3 mg
• Sodium 339 mg
• Total Carb 6 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 2 gm
Select a mix of colorful vegetables each day. Different colored vegetables provide different nutrients.
Baked Acorn Squash
Dale Peterson
Rapid City, SD
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 3- or 4-qt.
2 small (1¼ lb. each) acorn squash
½ cup cracker crumbs
¼ cup coarsely chopped pecans
2 Tbsp. light, soft tub margarine, melted
2 Tbsp. brown sugar
brown sugar substitute to equal 1 Tbsp. sugar
¼ tsp. salt
¼ tsp. ground nutmeg
2 Tbsp. orange juice
1. Cut squash in half. Remove seeds.
2. Combine remaining ingredients. Spoon into squash halves. Place squash in slow cooker.
3. Cover. Cook on low 5-6 hours, or until squash is tender.
Exchange List Values
• Starch 2.0
• Carbohydrate 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 229 (Calories from Fat 82)
• Total Fat 9 gm (Saturated Fat 0.8 gm, Polyunsat Fat 2.3 gm, Monounsat Fat 5.1 gm)
• Cholesterol 0 mg
• Sodium 314 mg
• Total Carb 38 gm
• Dietary Fiber 8 gm
• Sugars 15 gm
• Protein 3 gm
Apple Walnut Squash
Michele Ruvola
Selden, NY
Makes 4 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 3- or 4-qt.
¼ cup water
2 small (1¼ lb. each) acorn squash
2 Tbsp. brown sugar
brown sugar substitute to equal 1 Tbsp. sugar
2 Tbsp. light, soft tub margarine
3 Tbsp. apple juice
1½ tsp. ground cinnamon
¼ tsp. salt
1 cup toasted walnuts halves
1 medium apple, unpeeled, chopped
1. Pour water into slow cooker.
2. Cut squash crosswise in half. Remove seeds. Place in slow cooker, cut sides up.
3. Combine brown sugar, butter, apple juice, cinnamon, and salt. Spoon into squash.
4. Cover. Cook on high 3-4 hours, or until squash is tender.
5. Combine walnuts and chopped apple. Add to center of squash and mix with sauce to serve.
Exchange List Values
• Starch 1.5
• Fruit 1.0
• Fat 1.5
Basic Nutritional Values
• Calories 244 (Calories from Fat 96)
• Total Fat 11 gm (Saturated Fat 0.8 gm, Polyunsat Fat 6.5 gm, Monounsat Fat 2.4 gm)
• Cholesterol 0 mg
• Sodium 202 mg
• Total Carb 39 gm
• Dietary Fiber 9 gm
• Sugars 19 gm
• Protein 4 gm
Tip:
Goes well with a pork dish.
Stuffed Acorn Squash
Jean Butzer
Batavia, NY
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 2½ hours
Ideal slow cooker size: 4-qt.
3 small (1¼ lb. each) acorn squash
5 Tbsp. instant brown rice
3 Tbsp. dried cranberries
3 Tbsp. diced celery
3 Tbsp. minced onion
pinch of ground sage
1 tsp. butter, divided
3 Tbsp. orange juice
½ cup water
1. Slice off points on the bottoms of squash so they will stand in slow cooker. Slice off tops and discard. Scoop out seeds. Place squash in slow cooker.
2. Combine rice, cranberries, celery, onion, and sage. Stuff into squash.
3. Dot with butter.
4. Pour 1 Tbsp. orange juice into each squash.
5. Pour water into bottom of slow cooker.
6. Cover. Cook on low 2½ hours.
Tip:
Serve with cooked turkey breast.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 131 (Calories from Fat 10)
• Total Fat 1 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.3 gm)
• Cholesterol 2 mg
• Sodium 18 mg
• Total Carb 31 gm
• Dietary Fiber 7 gm
• Sugars 11 gm
• Protein 2 gm
Note:
To make squash easier to slice, microwave whole squash on high for 5 minutes to soften skin.
Caponata
Katrine Rose
Woodbridge, VA
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 7-8 hours
Ideal slow cooker size: 4-qt.
1 medium (1 lb.) eggplant, peeled and cut into ½" cubes
14-oz. can diced tomatoes
1 medium onion, chopped
1 red bell pepper, cut into ½" pieces
¾ cup salsa
2 Tbsp. capers, drained
3 Tbsp. balsamic vinegar
3 garlic cloves, minced
1¼ tsp. dried oregano
⅓ cup, packed, chopped fresh basil
1. Combine all ingredients except basil and bread in slow cooker.
2. Cover. Cook on low 7-8 hours, or until vegetables are tender.
3. Stir in basil. Serve on toasted French bread.
Exchange List Values
• Vegetable 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 84 (Calories from Fat 51)
• Total Fat 6 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 4.0 gm)
• Cholesterol 0 mg
• Sodium 182 mg
• Total Carb 9 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 1 gm
Julia’s Broccoli and Cauliflower with Cheese
Julia Lapp
New Holland, PA
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 1½ hours
Ideal slow cooker size: 4-qt.
5 cups chopped broccoli and cauliflower
¼ cup water
2 Tbsp. margarine
2 Tbsp. flour
½ tsp. salt
1 cup fat-free milk
1 cup fat-free shredded cheddar cheese
1. Cook broccoli and cauliflower in saucepan in water, until just crisp-tender. Set aside.
2. Make white sauce by melting the margarine in another pan over low heat. Blend in flour and salt. Add milk all at once. Cook quickly, stirring constantly until mixture thickens and bubbles. Add cheese. Stir until melted and smooth.
3. Combine vegetables and sauce in slow cooker. Mix well.
4. Cook on low 1½ hours.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 108 (Calories from Fat 37)
• Total Fat 4 gm (Saturated Fat 0.8 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 1.7 gm)
• Cholesterol 3 mg
• Sodium 412 mg
• Total Carb 9 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 10 gm
Variation:
Substitute green beans and carrots or other vegetables for broccoli and cauliflower.
Golden Cauliflower
Carol Peachey
Lancaster, PA
Makes 6 servings
Prep. Time: 15 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4-qt.
2 10-oz. pkgs. frozen cauliflower, thawed
2 Tbsp. light soft tub margarine, melted
1 Tbsp. flour
1 cup evaporated fat-free milk
1 oz. (¼ cup) fat-free cheddar cheese
2 Tbsp. 1% fat cottage cheese
2 tsp. Parmesan cheese
4 slices bacon, crisply browned and crumbled
1. Place cauliflower in slow cooker
2. Melt margarine on stove. Add flour and evaporated milk. Heat till thickened. Add cheeses.
3. Pour sauce over cauliflower. Top with bacon.
3. Cover. Cook on high 1½ hours and then reduce to low for an additional 2 hours. Or cook only on low 4-5 hours.
Exchange List Values
• Carbohydrate 0.5
• Meat, lean 1.0
Basic Nutritional Values
• Calories 106 (Calories from Fat 37)
• Total Fat 4 gm (Saturated Fat 0.8 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.9 gm)
• Cholesterol 5 mg
• Sodium 228 mg
• Total Carb 10 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 8 gm
Quick Broccoli Fix
Willard E. Roth
Elkhart, IN
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 5-6 hours
Ideal slow cooker size: 4-qt.
1 lb. fresh or frozen broccoli, cut up
10¾-oz. can 98% fat-free, reduced-sodium cream of mushroom soup
¼ cup fat-free mayonnaise
½ cup fat-free plain yogurt
½ lb. sliced fresh mushrooms
1 cup shredded fat-free cheddar cheese, divided
1 cup crushed saltine crackers with unsalted tops
sliced almonds, optional
1. Microwave broccoli for 3 minutes. Place in greased slow cooker.
2. Combine soup, mayonnaise, yogurt, mushrooms, and ½ cup cheese. Pour over broccoli.
3. Cover. Cook on low 5-6 hours.
4. Top with remaining cheese and crackers for last half hour of cooking time.
5. Top with sliced almonds, for a special touch, before serving.
Exchange List Values
• Carbohydrate 1.0
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 158 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.0 gm)
• Cholesterol 3 mg
• Sodium 523 mg
• Total Carb 22 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 12 gm
Broccoli and Rice Casserole
Deborah Swartz
Grottoes, VA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4-qt.
1 lb. chopped broccoli, fresh or frozen, thawed
1 medium onion, chopped
1 Tbsp. canola oil
1 cup minute rice, or 1½ cups cooked rice
10¾-oz. can 98% fat-free, reduced-sodium cream of chicken or mushroom soup
¼ cup fat-free milk
1⅓ cups fat-free cheddar cheese, shredded
1. Cook broccoli for 5 minutes in saucepan in boiling water. Drain and set aside.
2. Sauté onion in butter in saucepan until tender. Add to broccoli.
3. Combine remaining ingredients. Add to broccoli mixture. Pour into greased slow cooker.
4. Cover. Cook on low 3-4 hours.
Exchange List Values
• Starch 1.5
• Vegetable 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 188 (Calories from Fat 33)
• Total Fat 4 gm (Saturated Fat 0.5 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.6 gm)
• Cholesterol 7 mg
• Sodium 404 mg
• Total Carb 26 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 13 gm
Low-sodium, low-fat vegetable soups can be cooked down until thickened and used as a sauce.
Sweet-Sour Cabbage
Irma H. Schoen
Windsor, CT
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 3-5 hours
Ideal slow cooker size: 4-qt.
1 medium-sized head red or green cabbage, shredded
2 medium onions, chopped
4 medium tart apples, pared, quartered
½ cup raisins
¼ cup lemon juice
¼ cup cider, or apple juice
1 Tbsp. honey
1 Tbsp. caraway seeds
⅛ tsp. allspice
½ tsp. salt
1. Combine all ingredients in slow cooker.
2. Cook on high 3-5 hours, depending upon how crunchy or soft you want the cabbage and onions.
Exchange List Values
• Fruit 1.0
• Vegetable 2.0
Basic Nutritional Values
• Calories 112 (Calories from Fat 6)
• Total Fat 1 gm (Saturated Fat 0.0 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 154 mg
• Total Carb 27 gm
• Dietary Fiber 5 gm
• Sugars 21 gm
• Protein 3 gm
Bavarian Cabbage
Joyce Shackelford
Green Bay, WI
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 4-qt.
1 small (1½ lb.) head red cabbage, sliced
1 medium onion, chopped
3 medium tart apples, unpeeled, cored and quartered
1 tsp. salt
1 cup hot water
1 Tbsp. sugar
sugar substitute to equal ½ Tbsp. sugar
⅓ cup vinegar
1½ Tbsp. bacon drippings
1. Place all ingredients in slow cooker in order listed.
2. Cover. Cook on low 8 hours, or high 3 hours. Stir well before serving.
Exchange List Values
• Fruit 0.5
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 85 (Calories from Fat 24)
• Total Fat 3 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 1.0 gm)
• Cholesterol 2 mg
• Sodium 313 mg
• Total Carb 16 gm
• Dietary Fiber 3 gm
• Sugars 12 gm
• Protein 1 gm
Variation:
Add 6 slices bacon, browned until crisp and crumbled.
Jean M. Butzer
Batavia, NY
Cabbage Casserole
Edwina Stoltzfus
Narvon, PA
Makes 6 servings
Prep. Time: 40 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4-qt.
1 large head cabbage, chopped
2 cups water
3 Tbsp. margarine
¼ cup flour
¼ tsp. salt
¼ tsp. pepper
1⅓ cups fat-free milk
1⅓ cups fat-free shredded cheddar
1. Cook cabbage in saucepan in boiling water for 5 minutes. Drain. Place in slow cooker.
2. In saucepan, melt margarine. Stir in flour, salt, and pepper. Add milk, stirring constantly on low heat for 5 minutes. Remove from heat. Stir in cheese. Pour over cabbage.
3. Cover. Cook on low 4-5 hours.
Exchange List Values
• Carbohydrate 0.5
• Vegetable 2.0
• Meat, lean 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 179 (Calories from Fat 57)
• Total Fat 6 gm (Saturated Fat 1.1 gm, Polyunsat Fat 2.1 gm, Monounsat Fat 2.6 gm)
• Cholesterol 4 mg
• Sodium 400 mg
• Total Carb 19 gm
• Dietary Fiber 5 gm
• Sugars 10 gm
• Protein 13 gm
Variation:
Replace cabbage with cauliflower.
Vegetable Curry
Sheryl Shenk
Harrisonburg, VA
Makes 10 servings
Prep. Time: 25 minutes
Cooking Time: 3-10 hours
Ideal slow cooker size: 4- or 5-qt.
16-oz. pkg. baby carrots
3 medium potatoes, unpeeled, cubed
1 lb. fresh or frozen green beans, cut in 2-inch pieces
1 medium green pepper, chopped
1 medium onion, chopped
1-2 cloves garlic, minced
15-oz. can garbanzo beans, drained
28-oz. can crushed tomatoes
3 Tbsp. minute tapioca
3 tsp. curry powder
1¾ cups boiling water
1½ tsp. chicken bouillon granules
1. Combine carrots, potatoes, green beans, pepper, onion, garlic, garbanzo beans, and crushed tomatoes in large bowl.
2. Stir in tapioca and curry powder.
3. Dissolve bouillon in boiling water. Pour over vegetables. Mix well. Spoon into large cooker, or two medium-sized ones.
4. Cover. Cook on low 8-10 hours, or high 3-4 hours. Serve with cooked rice.
Exchange List Values
• Starch 1.0
• Vegetable 3.0
Basic Nutritional Values
• Calories 166 (Calories from Fat 10)
• Total Fat 1 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.2 gm)
• Cholesterol 0 mg
• Sodium 436 mg
• Total Carb 35 gm
• Dietary Fiber 8 gm
• Sugars 10 gm
• Protein 6 gm
Wild Mushrooms Italian
Connie Johnson
Loudon, NH
Makes 10 servings
Prep. Time: 45 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
2 large onions, chopped
3 large red bell peppers, chopped
3 large green bell peppers, chopped
2 Tbsp. canola oil
12-oz. pkg. oyster mushrooms, cleaned and chopped
4 garlic cloves, minced
3 fresh bay leaves
10 fresh basil leaves, chopped
1 tsp. salt
1½ tsp. pepper
28-oz. can Italian plum tomatoes, crushed or chopped
1. Sauté onions and peppers in oil in skillet until soft. Stir in mushrooms and garlic. Sauté just until mushrooms begin to turn brown. Pour into slow cooker.
2. Add remaining ingredients. Stir well.
3. Cover. Cook on low 6-8 hours.
Exchange List Values
• Vegetable 3.0
• Fat 0.5
Basic Nutritional Values
• Calories 82 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 0.2 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.7 gm)
• Cholesterol 0 mg
• Sodium 356 mg
• Total Carb 13 gm
• Dietary Fiber 4 gm
• Sugars 8 gm
• Protein 3 gm
Note:
Good as an appetizer or on pita bread, or serve over rice or pasta for main dish.
To reduce your sodium intake, avoid salting the water when cooking pasta or rice.
Stuffed Mushrooms
Melanie L. Thrower
McPherson, KS
Makes 6 servings
Prep. Time: 25 minutes
Cooking Time: 2-4 hours
Ideal slow cooker size: 3- or 4-qt.
12 large mushrooms
¼ tsp. minced garlic
1 Tbsp. canola oil
dash of salt
dash of pepper
dash of cayenne pepper
¼ cup grated reduced-fat Monterey Jack cheese
1. Remove stems from mushrooms and dice.
2. Heat oil in skillet. Sauté diced stems with garlic until softened. Remove skillet from heat.
3. Stir in seasonings and cheese. Stuff into mushroom shells. Place in slow cooker.
4. Cover. Heat on low 2-4 hours.
Exchange List Values
• Vegetable 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 46 (Calories from Fat 30)
• Total Fat 3 gm (Saturated Fat 0.8 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 1.6 gm)
• Cholesterol 3 mg
• Sodium 39 mg
• Total Carb 2 gm
• Dietary Fiber 1 gm
• Sugars 1 gm
• Protein 3 gm
Variations:
1. Add 1 Tbsp. minced onion to Step 2.
2. Use Monterey Jack cheese with jalapeños.
Corn Pudding
Barbara A. Yoder
Goshen, IN
Makes 15 servings
Prep. Time: 10 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 4- or 5-qt.
2 10-oz. cans whole kernel corn with juice
2 1-lb. cans no-added-salt creamed corn
2 6.5 oz. boxes corn muffin mix, only requiring water
2 Tbsp. margarine
8 oz. fat-free sour cream
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 2-3 hours until thickened and set.
Exchange List Values
• Starch 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 166 (Calories from Fat 39)
• Total Fat 4 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.6 gm)
• Cholesterol 1 mg
• Sodium 456 mg
• Total Carb 30 gm
• Dietary Fiber 2 gm
• Sugars 8 gm
• Protein 4 gm
Corn on the Cob
Donna Conto
Saylorsburg, PA
Makes 6 servings
Prep. Time: 10 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 5- or 6-qt.
6 small (5½-6½" long) ears of corn (in husk)
½ cup water
1. Remove silk from corn, as much as possible, but leave husks on.
2. Cut off ends of corn. Lay in slow cooker, or stand on end.
3. Add water.
4. Cover. Cook on low 2-3 hours.
Exchange List Values
• Starch 1.0
Basic Nutritional Values
• Calories 68 (Calories from Fat 5)
• Total Fat 1 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.2 gm)
• Cholesterol 0 mg
• Sodium 3 mg
• Total Carb 16 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 2 gm
Cheesy Corn
Tina Snyder
Manheim, PA
Jeannine Janzen
Elbing, KS
Nadine Martinitz
Salina, KS
Makes 10 servings
Prep. Time: 10 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
3 16-oz. pkgs. frozen corn
8-oz. pkg. fat-free cream cheese, cubed
2 Tbsp. light soft tub margarine
3 Tbsp. water
3 Tbsp. fat-free milk
2 Tbsp. sugar
6 slices reduced-fat American cheese, cut into squares
1. Combine all ingredients in slow cooker. Mix well.
2. Cover. Cook on low 4 hours, or until heated through and the cheese is melted.
Exchange List Values
• Starch 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 176 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 1.3 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.2 gm)
• Cholesterol 8 mg
• Sodium 220 mg
• Total Carb 33 gm
• Dietary Fiber 3 gm
• Sugars 7 gm
• Protein 7 gm
Creamy Corn
Lauren M. Eberhard
Seneca, IL
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 6 hours
Ideal slow cooker size: 5-qt.
12 oz. fat-free cottage cheese
1 cup reduced-fat Colby cheese, shredded
1 egg
pepper to taste
2 lbs. frozen corn
1. Cream cottage cheese, Colby cheese, and egg in food processor until well-mixed.
2. Stir in pepper and corn.
3. Pour mixture into slow cooker.
4. Cover. Cook on low 6 hours.
Exchange List Values
• Starch 2.0
• Lean Meat 1.0
Basic Nutritional Values
• Calories 180 (Calories from Fat 35)
• Total Fat 4 gm (Saturated Fat 2.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 1.0 gm)
• Cholesterol 30 mg
• Sodium 265 mg
• Total Carb 27 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 12 gm
Use low-fat ingredients, such as low-fat yogurt or milk, in recipes whenever possible.
Super Creamed Corn
Ruth Ann Penner
Hillsboro, KS
Alix Nancy Botsford
Seminole, OK
Makes 12 servings
Prep. Time: 10 minutes
Cooking Time: 4 hours
Ideal slow cooker size: 4-qt.
2 lbs. frozen corn
8-oz. pkg. fat-free cream cheese, cubed
2 Tbsp. margarine, melted
1 Tbsp. sugar
sugar substitute to equal ½ Tbsp. sugar
2-3 Tbsp. water, optional
1. Combine ingredients in slow cooker.
2. Cover. Cook on low 4 hours.
Exchange List Values
• Starch 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 99 (Calories from Fat 20)
• Total Fat 2 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 0.9 gm)
• Cholesterol 2 mg
• Sodium 129 mg
• Total Carb 17 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 5 gm
Tip:
Serve with meat loaf, turkey, or hamburgers. It’s a great addition to a holiday because it is easy and requires no last-minute preparation. It also frees the stove and oven for other food preparation.
Baked Corn
Velma Stauffer
Akron, PA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 3¾ hours
Ideal slow cooker size: 3-qt.
1 qt. corn, frozen or fresh
2 eggs, beaten
1 tsp. salt
1 cup fat-free milk
⅛ tsp. pepper
2 tsp. oil
1½ Tbsp. sugar
sugar substitute to equal 2 tsp. sugar
3 Tbsp. flour
1. Combine all ingredients well. Pour into greased slow cooker.
2. Cover. Cook on high 3 hours and then on low 45 minutes.
Exchange List Values
• Starch 1.5
• Fat 0.5
Basic Nutritional Values
• Calories 125 (Calories from Fat 25)
• Total Fat 3 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.3 gm)
• Cholesterol 54 mg
• Sodium 324 mg
• Total Carb 22 gm
• Dietary Fiber 2 gm
• Sugars 6 gm
• Protein 5 gm
Note:
If you use home-grown sweet corn, you could reduce the amount of sugar.
Scalloped Corn
Rebecca Plank Leichty
Harrisonburg, VA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 3-6 hours
Ideal slow cooker size: 4-qt.
2 eggs
10¾-oz. can cream of celery soup
⅔ cup unseasoned bread crumbs
2 cups whole-kernel corn, drained, or cream-style corn
1 tsp. minced onion
⅛ tsp. pepper
1 Tbsp. sugar
1 Tbsp. light, soft tub margarine, melted
1. Beat eggs with fork. Add soup and bread crumbs. Mix well.
2. Add remaining ingredients and mix thoroughly. Pour into greased slow cooker.
3. Cover. Cook on high 3 hours or on low 6 hours.
Exchange List Values
• Starch 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 132 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.5 gm)
• Cholesterol 55 mg
• Sodium 473 mg
• Total Carb 19 gm
• Dietary Fiber 1 gm
• Sugars 3 gm
• Protein 4 gm
Baked Corn and Noodles
Ruth Hershey
Paradise, PA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 3-8 hours
Ideal slow cooker size: 4-qt.
3 cups noodles, cooked al dente
2 cups fresh or frozen corn, thawed
¾ cup grated fat-free cheddar cheese
1 egg, beaten
2 Tbsp. light, soft tub margarine, melted
½ tsp. salt
1. Combine all ingredients in slow cooker.
2. Cover. Cook on low 6-8 hours or on high 3-4 hours.
Exchange List Values
• Starch 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 198 (Calories from Fat 34)
• Total Fat 4 gm (Saturated Fat 0.6 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.6 gm)
• Cholesterol 63 mg
• Sodium 343 mg
• Total Carb 32 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 11 gm
Mexican Corn
Betty K. Drescher
Quakertown, PA
Makes 8 servings
Prep. Time: 10 minutes
Cooking Time: 2¾-4¾ hours
Ideal slow cooker size: 3- or 4-qt.
2 10-oz. pkgs. frozen corn, partially thawed
4-oz. jar chopped pimentos
⅓ cup chopped green peppers
⅓ cup water
1 tsp. salt
¼ tsp. pepper
½ tsp. paprika
½ tsp. chili powder
1. Combine all ingredients in slow cooker.
2. Cover. Cook on high 45 minutes, then on low 2-4 hours. Stir occasionally.
Exchange List Values
• Starch 1.0
Basic Nutritional Values
• Calories 63 (Calories from Fat 3)
• Total Fat 0 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.1 gm)
• Cholesterol 0 mg
• Sodium 298 mg
• Total Carb 15 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 2 gm
Variations:
For more fire, add ⅓ cup salsa to the ingredients, and increase the amounts of pepper, paprika, and chili powder to match your taste.
Confetti Scalloped Corn
Rhoda Atzeff
Harrisburg, PA
Makes 12 servings
Prep. Time: 20 minutes
Cooking Time: 2-2½ hours
Ideal slow cooker size: 4-qt.
2 eggs, beaten
1 cup fat-free sour cream
2 Tbsp. light, soft tub margarine, melted
1 small onion, finely chopped
11-oz. can Mexicorn, drained
14-oz. can cream-style corn
2-3 Tbsp. green jalapeño salsa, regular salsa, or chopped green chilies
8½-oz. pkg. cornbread mix
1. Combine all ingredients. Pour into lightly greased slow cooker.
2. Cover. Bake on high 2-2½ hours, or until corn is fully cooked.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 147 (Calories from Fat 32)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.2 gm)
• Cholesterol 37 mg
• Sodium 408 mg
• Total Carb 29 gm
• Dietary Fiber 1 gm
• Sugars 10 gm
• Protein 4 gm
Cornbread Casserole
Arlene Groff
Lewistown, PA
Makes 16 servings
Prep. Time: 15 minutes
Cooking Time: 3½-4 hours
Ideal slow cooker size: 4-qt.
1 qt. frozen whole-kernel corn, thawed
1 qt. creamed corn
8.5-oz. pkg. corn muffin mix
1 egg
2 Tbsp. light, soft tub margarine
¼ tsp. garlic powder
2 Tbsp. sugar
¼ cup fat-free milk
½ tsp. salt
¼ tsp. pepper
1. Combine ingredients in greased slow cooker.
2. Cover. Cook on low 3½-4 hours, stirring once halfway through.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 141 (Calories from Fat 23)
• Total Fat 3 gm (Saturated Fat 0.7 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 0.8 gm)
• Cholesterol 13 mg
• Sodium 412 mg
• Total Carb 31 gm
• Dietary Fiber 2 gm
• Sugars 10 gm
• Protein 3 gm
Almonds, pecans, peanuts, and cashews are sources of healthy fats. Enjoy them as a snack or on a salad.
Slow-Cooker Rice
Dorothy Horst
Tiskilwa, IL
Makes 20 servings
Prep. Time: 5 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 5- or 6-qt.
1 Tbsp. margarine
4 cups converted long-grain rice, uncooked
4 cups water
2 tsp. salt
1. Pour rice, water, and salt into greased slow cooker.
2. Cover. Cook on high 2-3 hours, or until rice is tender, but not overcooked. Stir occasionally.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 140 (Calories from Fat 7)
• Total Fat 1 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.3 gm)
• Cholesterol 0 mg
• Sodium 241 mg
• Total Carb 30 gm
• Dietary Fiber 0 gm
• Sugars 0 gm
• Protein 3 gm
Fruited Wild Rice with Pecans
Dottie Schmidt
Kansas City, MO
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 1½-2 hours
Ideal slow cooker size: 4-qt.
½ cup chopped onions
1 Tbsp. canola oil
6-oz. pkg. long-grain and wild rice
seasoning packet from wild rice pkg.
1½ cups hot water
⅔ cup apple juice
1 large tart apple, chopped
¼ cup raisins
¼ cup coarsely chopped pecans
1. Combine all ingredients except pecans in slow cooker sprayed with non-fat cooking spray.
2. Cover. Cook on high 2-2½ hours.
3. Stir in pecans. Serve.
Exchange List Values
• Starch 1.0
• Fruit 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 154 (Calories from Fat 43)
• Total Fat 5 gm (Saturated Fat 0.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 2.7 gm)
• Cholesterol 0 mg
• Sodium 237 mg
• Total Carb 27 gm
• Dietary Fiber 2 gm
• Sugars 9 gm
• Protein 3 gm
Wild Rice
Ruth S. Weaver
Reinholds, PA
Makes 5 servings
Prep. Time: 20 minutes
Cooking Time: 2½-3 hours
Ideal slow cooker size: 3- or 4-qt.
1 cup wild rice, uncooked
½ cup sliced mushrooms
½ cup diced onions
½ cup diced green, or red, bell peppers
1 Tbsp. oil
¼ tsp. salt
¼ tsp. pepper
2½ cups 98% fat-free, reduced-sodium chicken broth
1. Layer rice and vegetables in slow cooker. Pour oil, salt, and pepper over vegetables. Stir.
2. Heat chicken broth. Pour over ingredients in slow cooker.
3. Cover. Cook on high 2½-3 hours, or until rice is soft and liquid is absorbed.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 157 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.2 gm, Polyunsat Fat 1.0 gm, Monounsat Fat 1.7 gm)
• Cholesterol 0 mg
• Sodium 370 mg
• Total Carb 27 gm
• Dietary Fiber 3 gm
• Sugars 3 gm
• Protein 6 gm
Wild Rice Casserole
Carolyn Baer
Coranth, WI
Makes 8 servings
Soaking Time for rice: overnight, or 8 hours
Prep Time: 35-40 minutes
Cooking Time: 3-4 hours
Ideal slow-cooker size: 3- or 4-qt.
1 cup uncooked wild rice
¼ lb. loose pork sausage
¾ lb. 95% lean ground beef
1 medium onion, chopped
1 cup chopped celery
1 green pepper, chopped
2 medium carrots, grated
2 tsp. light soy sauce
1 tsp. Worcestershire sauce
10¾-oz. can low-fat, low-sodium cream of mushroom soup
10¾-oz. can low-fat, low-sodium cream of chicken soup
1 cup sliced mushrooms, optional
½ cup water, or more
1. Wash and soak rice overnight.
2. Brown sausage and beef together in large skillet.
3. Drain off drippings. Place meat in slow cooker.
4. Drain rice.
5. Add rice, chopped onion, celery, green pepper, and carrots to slow cooker.
6. Stir in soy sauce, Worcestershire sauce, soups, and mushrooms if you wish.
7. Mix in water.
8. Cover. Cook on high 1 hour. Stir. If dish seems somewhat dry, add another ½ cup water.
9. Cover. Cook on low 2 hours. Or cook on low a total of 4 hours.
Exchange List Values
• Carbohydrate 1.5
• Lean Meat 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 210 (Calories from Fat 65)
• Total Fat 7 gm (Saturated Fat 2.5 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 2.5 gm)
• Cholesterol 35 mg
• Sodium 455 mg
• Total Carb 23 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 14 gm
Risi Bisi (Peas and Rice)
Cyndie Marrara
Port Matilda, PA
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 2½-3½ hours
Ideal slow cooker size: 4-qt.
1½ cups converted long-grain white rice, uncooked
¾ cup chopped onion
2 garlic cloves, minced
2 14½-oz. cans reduced-sodium chicken broth
⅓ cup water
¾ tsp. Italian herb seasoning
½ tsp. dried basil
½ cup frozen baby peas, thawed
¼ cup freshly grated Parmesan cheese
1. Combine rice, onions, and garlic in slow cooker.
2. In saucepan, mix together chicken broth and water. Bring to boil. Add Italian seasoning and basil leaves. Stir into rice mixture.
3. Cover. Cook on low 2-3 hours, or until liquid is absorbed.
4. Stir in peas. Cover. Cook 30 minutes. Stir in cheese.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 165 (Calories from Fat 11)
• Total Fat 1 gm (Saturated Fat 0.5 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.4 gm)
• Cholesterol 3 mg
• Sodium 409 mg
• Total Carb 32 gm
• Dietary Fiber 1 gm
• Sugars 2 gm
• Protein 6 gm
Green Rice Casserole
Ruth Hofstetter
Versailles, Missouri
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 5-7 hours
Ideal slow cooker size: 4-qt.
1⅓ cups fat-free evaporated milk
2 Tbsp. vegetable oil
3 eggs
2 Tbsp. minced fresh onion
half a carrot, minced
2 cups minced fresh parsley, or 10-oz. pkg. frozen chopped spinach, thawed and drained
¼ tsp. pepper
1 cup shredded fat-free sharp cheddar cheese
3 cups cooked long grain rice
1. Beat together milk, oil, and eggs until well combined.
2. Stir in remaining ingredients. Mix well. Pour into greased slow cooker.
3. Cover. Cook on high 1 hour. Stir. Reduce heat to low and cook 4-6 hours.
Exchange List Values
• Starch 1.5
• Milk, fat-free 0.5
• Meat, medium fat 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 264 (Calories from Fat 67)
• Total Fat 7 gm (Saturated Fat 1.4 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 3.8 gm)
• Cholesterol 109 mg
• Sodium 345 mg
• Total Carb 32 gm
• Dietary Fiber 1 gm
• Sugars 7 gm
• Protein 16 gm
Baked Potatoes
Lucille Metzler
Wellsboro, PA
Elizabeth Yutzy
Wauseon, OH
Glenda S. Weaver
Manheim, PA
Mary Jane Musser
Manheim, PA
Esther Becker
Gordonville, PA
Makes 6 servings
Prep. Time: 5 minutes
Cooking Time: 3-10 hours
Ideal slow cooker size: 4-qt.
6 medium (5¾ oz.) baking potatoes
1 Tbsp. margarine
1. Prick potatoes with fork. Rub each with margarine. Place in slow cooker.
2. Cover. Cook on high 3-5 hours, or low 6-10 hours.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 147 (Calories from Fat 17)
• Total Fat 2 gm (Saturated Fat 0.3 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 0.8 gm)
• Cholesterol 0 mg
• Sodium 34 mg
• Total Carb 29 gm
• Dietary Fiber 3 gm
• Sugars 3 gm
• Protein 4 gm
Did you know that one trip to the salad bar can add up to more than 1,000 calories? Watch out for side dishes like potato salad, pasta salad, and creamy soups; choose low-fat or fat-free dressing.
Pizza Potatoes
Margaret Wenger Johnson
Keezletown, VA
Makes 8 servings
Prep. Time: 20 minutes
Cooking Time: 6-10 hours
Ideal slow cooker size: 4-qt.
6 (5¾ oz.) medium potatoes, sliced
1 large onion, thinly sliced
2 Tbsp. olive oil
6 oz. (1½ cups) grated mozzarella fat-free cheese
2 oz. sliced turkey pepperoni
8-oz. can pizza sauce
1. Sauté potato and onion slices in oil in skillet until onions appear transparent. Drain well.
2. In slow cooker, combine potatoes, onions, cheese, and pepperoni.
3. Pour pizza sauce over top.
4. Cover. Cook on low 6-10 hours, or until potatoes are soft.
Exchange List Values
• Starch 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 205 (Calories from Fat 43)
• Total Fat 5 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.8 gm, Monounsat Fat 2.9 gm)
• Cholesterol 12 mg
• Sodium 417 mg
• Total Carb 27 gm
• Dietary Fiber 3 gm
• Sugars 6 gm
• Protein 13 gm
Garlic Mashed Potatoes
Katrine Rose
Woodbridge, VA
Makes 6 servings
Prep. Time: 40 minutes
cooking Time: 4-7 hours
Ideal slow cooker size: 4-qt.
2 lbs. baking potatoes, unpeeled and cut into ½" cubes
¼ cup water
3 Tbsp. light, soft tub margarine
¾ tsp. salt
¾ tsp. garlic powder
¼ tsp. black pepper
1 cup 2% milk
1. Combine all ingredients, except milk, in slow cooker. Toss to combine.
2. Cover. Cook on low 7 hours, or on high 4 hours.
3. Add milk to potatoes during last 30 minutes of cooking time.
4. Mash potatoes with potato masher or electric mixer until fairly smooth.
Exchange List Values
• Starch 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 167 (Calories from Fat 29)
• Total Fat 3 gm (Saturated Fat 0.4 gm, Polyunsat Fat 0.6 gm, Monounsat Fat 1.6 gm)
• Cholesterol 3 mg
• Sodium 361 mg
• Total Carb 31 gm
• Dietary Fiber 3 gm
• Sugars 4 gm
• Protein 4 gm
Company Mashed Potatoes
Eileen Eash
Carlsbad, NM
Makes 12 servings
Prep. Time: 40 minutes
Cooking Time: 12-15 hours
Ideal slow cooker size: 6-qt.
15 (5 lb. total) medium-sized potatoes
1 cup reduced-fat sour cream
1 small onion, diced fine
1 tsp. salt
¼ tsp. pepper
1 cup buttermilk
1 cup fresh, chopped spinach
1 cup grated Colby or cheddar cheese, optional
1. Peel and quarter potatoes. Place in slow cooker. Barely cover with water.
2. Cover. Cook on low 8-10 hours. Drain water.
3. Mash potatoes. Add remaining ingredients except cheese.
4. Cover. Heat on low 4-6 hours.
5. Sprinkle with cheese 5 minutes before serving.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 160 (Calories from Fat 18)
• Total Fat 2 gm (Saturated Fat 1.1 gm, Polyunsat Fat 0.1 gm, Monounsat Fat 0.5 gm)
• Cholesterol 7 mg
• Sodium 236 mg
• Total Carb 32 gm
• Dietary Fiber 3 gm
• Sugars 5 gm
• Protein 5 gm
Tip:
Buttermilk gives mashed potatoes a unique flavor that most people enjoy. I often serve variations of this recipe for guests and they always ask what I put in the potatoes.
Notes:
1. I save the water drained from cooking the potatoes and use it to make gravy or a soup base.
2. Small amounts of leftovers from this recipe add a special flavor to vegetable or noodle soup for another meal.
Two tablespoons (one ladle) of salad dressing alone can add 150-200 calories to your salad. Instead, choose low-calorie salad dressing or add a little oil and vinegar.
Creamy Mashed Potatoes
Brenda S. Burkholder
Port Republic, VA
Makes 12 servings
Prep. Time: 25 minutes
Cooking Time: 3-5 hours
Ideal slow cooker size: 5-qt.
1 tsp. salt
4 Tbsp. margarine, melted
2¼ cups fat-free milk
6⅞ cups potato flakes
6 cups water
1 cup fat-free sour cream
4 oz. fat-free cream cheese, softened
1. Combine first five ingredients as directed on potato box.
2. Whip cream cheese with electric mixer until creamy. Blend in sour cream.
3. Fold potatoes into cheese and sour cream. Beat well. Place in slow cooker.
4. Cover. Cook on low 3-5 hours.
Exchange List Values
• Starch 2.0
• Fat 0.5
Basic Nutritional Values
• Calories 173 (Calories from Fat 36)
• Total Fat 4 gm (Saturated Fat 0.8 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 1.7 gm)
• Cholesterol 3 mg
• Sodium 361 mg
• Total Carb 29 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 6 gm
Herbed Potatoes
Jo Haberkamp
Fairbank, IA
Makes 6 servings
Prep. Time: 20 minutes
Cooking Time: 2½-3 hours
Ideal slow cooker size: 4-qt.
1½ lbs. small new potatoes
¼ cup water
¼ cup light, soft tub margarine, melted
3 Tbsp. chopped fresh parsley
1 Tbsp. lemon juice
1 Tbsp. chopped fresh chives
1 Tbsp. dill weed
¼ tsp. salt
¼ tsp. pepper
1. Wash potatoes. Peel a strip around the center of each potato. Place in slow cooker.
2. Add water.
3. Cover. Cook on high 2½-3 hours. Drain well.
4. In saucepan, heat margarine, parsley, lemon juice, chives, dill, salt, and pepper. Pour over potatoes.
Exchange List Values
• Starch 1.5
• Fat 0.5
Basic Nutritional Values
• Calories 122 (Calories from Fat 28)
• Total Fat 3 gm (Saturated Fat 0.0 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.7 gm)
• Cholesterol 0 mg
• Sodium 163 mg
• Total Carb 22 gm
• Dietary Fiber 2 gm
• Sugars 2 gm
• Protein 2 gm
Tip:
Serve with ham or any meat dish that does not make gravy.
Potatoes Perfect
Naomi Ressler
Harrisonburg, VA
Makes 6 servings
Prep. Time: 35 minutes
Cooking Time: 3-10 hours
Ideal slow cooker size: 4-qt.
¼ lb. bacon, diced and browned until crisp
2 medium-sized onions, thinly sliced
6-8 medium-sized potatoes, thinly sliced
4 oz. fat-free cheddar cheese, thinly sliced
pepper to taste
2 Tbsp. light, soft tub margarine
1. Layer half of bacon, onions, potatoes, and cheese in greased slow cooker. Season to taste.
2. Dot with butter. Repeat layers.
3. Cover. Cook on low 8-10 hours or on high 3-4 hours, or until potatoes are soft.
Exchange List Values
• Starch 2.0
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 224 (Calories from Fat 38)
• Total Fat 4 gm (Saturated Fat 0.9 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 2.1 gm)
• Cholesterol 6 mg
• Sodium 262 mg
• Total Carb 35 gm
• Dietary Fiber 4 gm
• Sugars 7 gm
• Protein 12 gm
Lotsa Scalloped Potatoes
Fannie Miller
Hutchinson, KS
Makes 25 servings
Prep. Time: 40 minutes
Cooking Time: 2-3 hours
Ideal slow cooker size: 6-qt.
5 lbs. potatoes, cooked and sliced
2 lbs. extra-lean, lower sodium cooked ham, cubed
¼ lb. light, soft tub margarine
½ cup flour
2 cups fat-free half-and-half
¼ lb. reduced-fat mild cheese, shredded
¼-½ tsp. pepper
1. Place layers of sliced potatoes and ham in slow cooker.
2. Melt margarine in saucepan on stove. Whisk in flour. Gradually add half and half to make a white sauce, stirring constantly until smooth and thickened.
3. Stir in cheese, salt, and pepper. Stir until cheese is melted. Pour over potatoes and ham.
4. Cover. Cook on low 2-3 hours.
Exchange List Values
• Starch 1.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 136 (Calories from Fat 24)
• Total Fat 3 gm (Saturated Fat 1.0 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.9 gm)
• Cholesterol 21 mg
• Sodium 379 mg
• Total Carb 19 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 10 gm
Note:
A great way to free up oven space.
Cheese Potatoes
Joyce Shackelford
Green Bay, WI
Makes 10 servings
Prep. Time: 30 minutes
Cooking Time: 8¼ hours
Ideal slow cooker size: 5-qt.
6 potatoes, peeled and cut into ¼" strips
3 oz. reduced-fat sharp cheddar cheese, shredded
10¾-oz. can 98% fat-free, lower-sodium cream of chicken soup
1 small onion, chopped
4 Tbsp. margarine, melted
1 tsp. salt
1 tsp. pepper
1 cup sour cream
2 cups seasoned stuffing cubes
3 Tbsp. margarine, melted
1. Toss together potatoes and cheese. Place in slow cooker.
2. Combine soup, onion, 4 Tbsp. margarine, salt, and pepper. Pour over potatoes.
3. Cover. Cook on low 8 hours.
4. Stir in sour cream. Cover and heat for 10 more minutes.
5. Meanwhile, toss together stuffing cubes and 3 Tbsp. margarine. Sprinkle over potatoes just before serving.
Exchange List Values
• Starch 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 190 (Calories from Fat 54)
• Total Fat 6 gm (Saturated Fat 1.5 gm, Polyunsat Fat 1.2 gm, Monounsat Fat 2.5 gm)
• Cholesterol 10 mg
• Sodium 390 mg
• Total Carb 29 gm
• Dietary Fiber 2 gm
• Sugars 5 gm
• Protein 7 gm
Use plain yogurt mixed with herbs and spices instead of sour cream on baked potatoes.
Hot German Potato Salad
Judi Manos
West Islip, NY
Makes 7 servings
Prep. Time: 30 minutes
Cooking Time: 8-10 hours
Ideal slow cooker size: 4- or 5-qt.
5 medium-sized potatoes, cut ¼" thick
1 large onion, chopped
⅓ cup water
⅓ cup vinegar
2 Tbsp. flour
2 Tbsp. sugar
1 tsp. salt
¼ tsp. pepper
4 slices bacon, cooked crisp and crumbled
chopped fresh parsley
1. Combine potatoes and onions in slow cooker.
2. Combine remaining ingredients, except bacon and parsley. Pour over potatoes.
3. Cover. Cook on low 8-10 hours.
4. Stir in bacon and parsley.
Exchange List Values
• Starch 2.0
Basic Nutritional Values
• Calories 149 (Calories from Fat 17)
• Total Fat 2 gm (Saturated Fat 0.6 gm, Polyunsat Fat 0.3 gm, Monounsat Fat 0.8 gm)
• Cholesterol 3 mg
• Sodium 397 mg
• Total Carb 30 gm
• Dietary Fiber 3 gm
• Sugars 8 gm
• Protein 4 gm
Tip:
Serve warm or at room temperature with grilled bratwurst or Polish sausage, dilled pickles, pickled beets, and apples.
Creamy Hash Browns
Judy Buller, Bluffton, OH
Elaine Patton, West Middletown, PA
Melissa Raber, Millersburg, OH
Makes 14 servings
Prep. Time: 25 minutes
Cooking Time: 4-5 hours
Ideal slow cooker size: 4- or 5-qt.
2-lb. pkg. frozen, cubed hash brown potatoes
2 cups cubed or shredded fat-free American cheese
12 oz. fat-free sour cream
10¾-oz. can cream of celery soup
10¾-oz. can 98% fat-free, lower-sodium cream of chicken soup
¼ lb. sliced bacon, cooked and crumbled
1 medium onion, chopped
2 Tbsp. margarine, melted
¼ tsp. pepper
1. Place potatoes in slow cooker. Combine remaining ingredients and pour over potatoes. Mix well.
2. Cover. Cook on low 4-5 hours, or until potatoes are tender.
Exchange List Values
• Starch 1.0
• Carbohydrate 0.5
• Fat 1.0
Basic Nutritional Values
• Calories 167 (Calories from Fat 44)
• Total Fat 5 gm (Saturated Fat 1.4 gm, Polyunsat Fat 1.5 gm, Monounsat Fat 1.6 gm)
• Cholesterol 9 mg
• Sodium 578 mg
• Total Carb 23 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 8 gm
Candied Sweet Potatoes
Julie Weaver
Reinholds, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 4½ hours
Ideal slow cooker size: 4-qt.
6 medium (6½ oz. each) sweet potatoes
½ tsp. salt
2 Tbsp. margarine, melted
20-oz. can crushed pineapples, undrained
2 Tbsp. brown sugar
brown sugar substitute to equal 1 Tbsp. sugar
1 tsp. nutmeg
1 tsp. cinnamon
1. Cook sweet potatoes until soft. Peel. Slice and place in slow cooker.
2. Combine remaining ingredients. Pour over sweet potatoes.
3. Cover. Cook on high 4 hours.
Exchange List Values
• Starch 1.5
• Fruit 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 186 (Calories from Fat 30)
• Total Fat 3 gm (Saturated Fat 0.7 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.3 gm)
• Cholesterol 0 mg
• Sodium 193 mg
• Total Carb 39 gm
• Dietary Fiber 3 gm
• Sugars 19 gm
• Protein 2 gm
Sweet Potato Casserole
Jean Butzer
Batavia, NY
Makes 10 servings
Prep. Time: 25 minutes
Cooking Time: 3-4 hours
Ideal slow cooker size: 4- or 5-qt.
2 29-oz. cans no-sugar-added sweet potatoes, drained and mashed
2½ Tbsp. light, soft tub margarine
1 Tbsp. sugar
1 Tbsp. brown sugar
brown sugar substitute to equal ½ tsp. sugar
1 Tbsp. orange juice
2 eggs, beaten
½ cup fat-free milk
⅓ cup chopped pecans
2 Tbsp. brown sugar
brown sugar substitute to equal 1½ Tbsp. sugar
2 Tbsp. flour
2 tsp. light, soft tub margarine, melted
1. Combine sweet potatoes, ⅓ cup margarine, 2 Tbsp. sugar, and 2 Tbsp. brown sugar.
2. Beat in orange juice, eggs, and milk. Transfer to greased slow cooker.
3. Combine pecans, ⅓ cup brown sugar, flour, and 2 tsp. margarine. Spread over sweet potatoes.
4. Cover. Cook on high 3-4 hours.
Exchange List Values
• Starch 2.0
• Carbohydrate 0.5
• Fat 0.5
Basic Nutritional Values
• Calories 218 (Calories from Fat 51)
• Total Fat 6 gm (Saturated Fat 0.7 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 2.9 gm)
• Cholesterol 43 mg
• Sodium 64 mg
• Total Carb 40 gm
• Dietary Fiber 5 gm
• Sugars 24 gm
• Protein 5 gm
Orange Yams
Gladys Longacre
Susquehanna, PA
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 4- or 5-qt.
40-oz. can no-sugar-added yams, drained
2 apples, cored, peeled, thinly sliced
1½ Tbsp. light, soft tub margarine, melted
2 tsp. orange zest
1 cup orange juice
2 Tbsp. cornstarch
¼ cup brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
1 tsp. salt
dash of ground cinnamon and/or nutmeg
1. Place yams and apples in slow cooker.
2. Add butter and orange zest.
3. Combine remaining ingredients and pour over yams.
4. Cover. Cook on high 1 hour and on low 2 hours, or until apples are tender.
Exchange List Values
• Starch 2.0
• Carbohydrate 1.0
Basic Nutritional Values
• Calories 199 (Calories from Fat 11)
• Total Fat 1 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.5 gm)
• Cholesterol 0 mg
• Sodium 324 mg
• Total Carb 48 gm
• Dietary Fiber 4 gm
• Sugars 32 gm
• Protein 3 gm
Variation:
Substitute 6-8 medium-sized cooked sweet potatoes, or approximately 4 cups cubed butternut squash, for yams.
Sweet Potatoes and Apples
Bernita Boyts
Shawnee Mission, KS
Makes 8 servings
Prep. Time: 25 minutes
Cooking Time: 6-8 hours
Ideal slow cooker size: 4-qt.
3 large sweet potatoes, peeled and cubed
3 large tart and firm apples, peeled and sliced
½ tsp. salt
⅛-¼ tsp. pepper
1 tsp. dried sage
1 tsp. ground cinnamon
4 Tbsp. light, soft tub margarine, melted
2 Tbsp. maple syrup
brown sugar substitute to equal 1 Tbsp. sugar
toasted sliced almonds or chopped pecans, optional
1. Place half the sweet potatoes in slow cooker. Layer in half the apple slices.
2. Mix together seasonings. Sprinkle half over apples.
3. Mix together margarine, maple syrup, and brown sugar. Spoon half over seasonings.
4. Repeat layers.
5. Cover. Cook on low 6-8 hours or until potatoes are soft, stirring occasionally.
6. To add a bit of crunch, sprinkle with toasted almonds or pecans when serving. Serve with pork or poultry.
Exchange List Values
• Starch 1.0
• Fruit 1.0
• Fat 0.5
Basic Nutritional Values
• Calories 152 (Calories from Fat 24)
• Total Fat 3 gm (Saturated Fat 0.1 gm, Polyunsat Fat 0.7 gm, Monounsat Fat 1.3 gm)
• Cholesterol 0 mg
• Sodium 201 mg
• Total Carb 32 gm
• Dietary Fiber 3 gm
• Sugars 17 gm
• Protein 1 gm
Sweet Potatoes with Applesauce
Judi Manos
West Islip, NY
Makes 8 servings
Prep. Time: 30 minutes
Cooking Time: 6-7 hours
Ideal slow cooker size: 4-qt.
6 medium-sized sweet potatoes or yams
1½ cups unsweetened applesauce
¼ cup packed brown sugar
brown sugar substitute to equal 2 Tbsp. sugar
2 Tbsp. light, soft tub margarine, melted
1 tsp. ground cinnamon
½ cup chopped pecans
1. Peel sweet potatoes and cut into ½” cubes. Place in slow cooker.
2. Combine remaining ingredients, except nuts. Spoon over potatoes.
3. Cover. Cook on low 6-7 hours or until potatoes are very tender.
4. Sprinkle with nuts.
Exchange List Values
• Starch 1.5
• Fruit 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 213 (Calories from Fat 63)
• Total Fat 7 gm (Saturated Fat 0.5 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 3.9 gm)
• Cholesterol 0 mg
• Sodium 40 mg
• Total Carb 37 gm
• Dietary Fiber 3 gm
• Sugars 17 gm
• Protein 2 gm
Barbecued Black Beans with Sweet Potatoes
Barbara Jean Fabel
Wausau, WI
Makes 8 servings
Prep. Time: 15 minutes
Cooking Time: 2-4 hours
Ideal slow cooker size: 4-qt.
4 large (10 oz. each) sweet potatoes, peeled and cut into 8 chunks each
15-oz. can black beans, rinsed and drained
1 medium onion, diced
2 ribs celery, sliced
9 ozs. Sweet Baby Ray’s Barbecue Sauce
1. Place sweet potatoes in slow cooker.
2. Combine remaining ingredients. Pour over sweet potatoes.
3. Cover. Cook on high 2-3 hours, or on low 4 hours.
Exchange List Values
• Starch 2.5
Basic Nutritional Values
• Calories 180 (Calories from Fat 10)
• Total Fat 1 gm (Saturated Fat 0.2 gm, Polyunsat Fat 0.4 gm, Monounsat Fat 0.3 gm)
• Cholesterol 0 mg
• Sodium 321 mg
• Total Carb 38 gm
• Dietary Fiber 5 gm
• Sugars 11 gm
• Protein 5 gm
Potato Filling
Miriam Nolt
New Holland, PA
Makes 32 servings
Prep. Time: 25 minutes
Cooking Time: 3 hours
Ideal slow cooker size: 5- or 6-qt.
1 cup minced celery
1 medium onion, minced
2 Tbsp. light soft tub margarine
2 Tbsp. canola oil
2 15-oz. pkgs. unseasoned bread cubes, toasted
3 eggs, beaten
4 egg whites
1 qt. fat-free milk
1 qt. mashed potatoes
2 pinches saffron
1 cup boiling water
1 tsp. pepper
1. Sauté celery and onion in margarine and canola oil in skillet for about 15 minutes.
2. Combine sautéed mixture with bread cubes. Stir in remaining ingredients. Add more milk if mixture isn’t very moist.
3. Pour into large, or several medium-sized, slow cookers.
4. Cook on high 3 hours, stirring up from bottom every hour or so to make sure the filling isn’t sticking.
Exchange List Values
• Starch 1.5
• Fat 0.5
Basic Nutritional Values
• Calories 147 (Calories from Fat 36)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 1.1 gm, Monounsat Fat 1.2 gm)
• Cholesterol 22 mg
• Sodium 280 mg
• Total Carb 22 gm
• Dietary Fiber 1 gm
• Sugars 4 gm
• Protein 5 gm
Mild Dressing
Jane Steiner
Orrville, OH
Makes 8 servings
Prep. Time: 20 minutes
Drying Time: 12-24 hours
Cooking Time: 3½ hours
Ideal slow cooker size: 4-qt.
16-oz. loaf white bread
2 eggs, beaten
½ cup celery
¼ cup diced onions
¼ tsp. salt
½ tsp. pepper
1 cup chopped, cooked giblets
1 cup fat-free milk
1. Set bread slices out to dry the day before using. Cut into small cubes.
2. Combine all ingredients except milk.
3. Moisten mixture with enough milk to make bread cubes soft but not soggy.
4. Pour into greased slow cooker. Cook on low 3½ hours, stirring every hour. When stirring, add a small amount of milk to sides of cooker—if needed—to keep dressing moist and to prevent sticking.
Exchange List Values
• Starch 2.0
• Meat, lean 1.0
Basic Nutritional Values
• Calories 213 (Calories from Fat 37)
• Total Fat 4 gm (Saturated Fat 1.1 gm, Polyunsat Fat 1.4 gm, Monounsat Fat 1.1 gm)
• Cholesterol 135 mg
• Sodium 427 mg
• Total Carb 31 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 12 gm
Moist Poultry Dressing
Virginia Bender
Dover, DE
Josie Boilman
Maumee, OH
Sharon Brubaker
Myerstown, PA
Joette Droz
Kalona, IA
Jacqueline Stefl
E. Bethany, NY
Makes 14 servings
Prep. Time: 30 minutes
Cooking Time: 5½ hours
Ideal slow cooker size: 5-qt.
2 4½-oz. cans sliced mushrooms, drained
4 celery ribs, chopped (about 2 cups)
2 medium onions, chopped
¼ cup minced fresh parsley
¼ cup margarine
13 cups cubed day-old bread
¼ tsp. salt
1½ tsp. sage
1 tsp. poultry seasoning
1 tsp. dried thyme
½ tsp. pepper
14½-oz. cans fat-free, reduced sodium chicken broth
1. In large skillet, sauté mushrooms, celery, onions, and parsley in margarine until vegetables are tender.
2. Toss together bread cubes, salt, sage, poultry seasoning, thyme, and pepper. Add mushroom mixture.
3. Combine eggs and broth and add to bread mixture. Mix well.
4. Pour into greased slow cooker. Cook on low 5 hours, or until meat thermometer reaches 160˚.
Exchange List Values
• Starch 1.0
• Vegetable 1.0
• Fat 1.0
Basic Nutritional Values
• Calories 151 (Calories from Fat 48)
• Total Fat 5 gm (Saturated Fat 1.1 gm, Polyunsat Fat 1.8 gm, Monounsat Fat 2.0 gm)
• Cholesterol 31 mg
• Sodium 409 mg
• Total Carb 20 gm
• Dietary Fiber 2 gm
• Sugars 3 gm
• Protein 5 gm
Note:
This is a good way to free up the oven when you’re making a turkey.
Variations:
1. Use 2 bags bread cubes for stuffing. Make one mixed bread (white and wheat) and the other corn bread cubes.
2. Add ½ tsp. dried marjoram to Step 2.
Arlene Miller
Hutchinson, KS
Slow Cooker Stuffing
Dede Peterson
Rapid City, SD
Makes 12 servings
Prep. Time: 30 minutes
Cooking Time: 4½ hours
Ideal slow cooker size: 6-qt.
12 cups toasted bread crumbs, or dressing mix
4 oz. 50% less fat bulk sausage, browned and drained
2 Tbsp. canola oil
1 cup or more finely chopped onions
1 cup or more finely chopped celery
8-oz. can sliced mushrooms, with liquid
¼ cup chopped fresh parsley
2 tsp. poultry seasoning (omit if using dressing mix)
dash of pepper
2 eggs, beaten
4 tsp. salt-free bouillon powder
4 cups water
1. Combine bread crumbs and sausage.
2. Melt butter in skillet. Add onions and celery and sauté until tender. Stir in mushrooms and parsley. Add seasonings. Pour over bread crumbs and mix well.
3. Stir in eggs and bouillon mixed with water.
4. Pour into slow cooker and bake on high 1 hour, and on low an additional 3 hours.
Exchange List Values
• Starch 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 209 (Calories from Fat 68)
• Total Fat 8 gm (Saturated Fat 1.5 gm, Polyunsat Fat 1.9 gm, Monounsat Fat 2.4 gm)
• Cholesterol 44 mg
• Sodium 423 mg
• Total Carb 28 gm
• Dietary Fiber 2 gm
• Sugars 4 gm
• Protein 8 gm
Variations:
1. For a less spicy stuffing, reduce the poultry seasoning to ½ tsp.
Dolores Metzler
Mechanicsburg, PA
2. Substitute 3½-4½ cups cooked and diced giblets in place of sausage. Add another can mushrooms and 2 tsp. sage in Step 2.
Mrs. Don Martins
Fairbank, IA
Instead of basting meats with drippings, try a little wine, vegetable juice, or fat-free broth.
Slow Cooker Cornbread Dressing
Marie Shank
Harrisonburg, VA
Makes 20 servings
Prep. Time: 45 minutes
Cooling Time: 2 hours
Cooking Time: 3-9 hours
Ideal slow cooker size: 6-qt.
2 (8.5 oz.) boxes Jiffy Cornbread mix
8 slices day-old bread
3 eggs
1 onion, chopped
½ cup chopped celery
2 10¾-oz. cans 98% fat-free, lower-sodium cream of chicken soup
2 tsp. salt-free chicken bouillon powder
2 cups water
½ tsp. pepper
1½ Tbsp. sage or poultry seasoning
1. Prepare and bake cornbread according to package instructions. Cool.
2. Crumble cornbread and bread together.
3. In large bowl combine all ingredients and spoon into 6-qt. greased slow cooker, or 2 smaller cookers.
4. Cover. Cook on high 2-4 hours or on low 3-8 hours
Exchange List Values
• Starch 1.5
• Fat 0.5
Basic Nutritional Values
• Calories 133 (Calories from Fat 34)
• Total Fat 4 gm (Saturated Fat 1.5 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 1.1 gm)
• Cholesterol 35 mg
• Sodium 387 mg
• Total Carb 26 gm
• Dietary Fiber 1 gm
• Sugars 6 gm
• Protein 4 gm
Variations:
1. Prepare your favorite cornbread recipe in an 8”-square baking pan instead of using the cornbread mix.
2. Serve with roast chicken or turkey drumsticks.
Helen Kenagy
Carlsbad, NM
Mashed Potato Filling
Betty K. Drescher
Quakertown, PA
Makes 10 servings
Prep. Time: 20 minutes
Cooking Time: 4½ hours
Ideal slow cooker size: 6-qt.
½ cup diced onions
1 cup diced celery
2 Tbsp. canola oil
2½ cups fat-free milk
4 large eggs, beaten
8 oz. unseasoned bread cubes, toasted
4 cups mashed potatoes
¾ tsp. salt
¼ tsp. pepper
1. Sauté onions and celery in oil in skillet for 5-10 minutes, or until vegetables are tender.
2. Combine onions and celery, milk, and eggs. Pour over bread cubes. Mix lightly to absorb liquid.
3. Stir in potatoes and seasonings. Pour into greased slow cooker.
4. Cover. Cook on low 4 hours.
Exchange List Values
• Starch 2.0
• Fat 1.0
Basic Nutritional Values
• Calories 214 (Calories from Fat 54)
• Total Fat 6 gm (Saturated Fat 1.4 gm, Polyunsat Fat 1.6 gm, Monounsat Fat 2.7 gm)
• Cholesterol 88 mg
• Sodium 382 mg
• Total Carb 32 gm
• Dietary Fiber 2 gm
• Sugars 8 gm
• Protein 8 gm
Variation:
For more flavor, add the packet of seasoning from the bread cube package in Step 3.
Make sure your bread really is “whole wheat”—if it doesn’t have “whole wheat flour” listed as the first ingredient, it’s white bread in disguise.