ready when you are
Here’s slow cooking at its fix-and-forget best! Most of these recipes require 10 or more hours of low-and-slow simmering, making them perfect to prep in the morning and savor at the end of a long day.
Potato, Sausage, and Egg Breakfast
Pork Roast and Harvest Vegetables
Shredded Pork with Fruit Relish
Southwestern Sweet Potato Stew
Chicken Ragout
PREP: 20 minutes SLOW COOK: 8 to 10 hours (low) Cook: 8 minutes
MAKES: 8 servings (1 cup chicken mixture and about 1⁄3 cup noodles each)
8 chicken thighs (about 31⁄2 pounds total), skinned
2 14.5-ounce cans no-salt-added diced tomatoes, drained
3 cups 1-inch carrot slices or baby carrots
1 large onion, cut into wedges (1 cup)
1⁄3 cup reduced-sodium chicken broth
2 tablespoons white wine vinegar
1 teaspoon dried rosemary, crushed
1 teaspoon dried thyme, crushed
1⁄4 teaspoon black pepper
8 ounces fresh button mushrooms, sliced
1 teaspoon olive oil
3 cups hot cooked whole wheat noodles
Snipped fresh parsley (optional)
1. Place chicken thighs in a 31⁄2- or 4-quart slow cooker. In a large bowl stir together tomatoes, carrots, onion, broth, vinegar, rosemary, thyme, and pepper. Pour over chicken in cooker.
2. Cover and cook on low-heat setting for 8 to 10 hours.
3. Just before serving, in a large nonstick skillet cook and stir mushrooms in hot oil over medium-high heat for 8 to 10 minutes or until golden. Remove chicken from cooker. Remove chicken from bones; discard bones. Stir chicken and mushrooms into mixture in cooker. Serve chicken mixture over hot cooked noodles. If desired, sprinkle each serving with parsley.
PER SERVING: 234 cal., 4 g total fat (1 g sat. fat), 57 mg chol., 163 mg sodium, 33 g carb. (7 g fiber, 7 g sugars), 20 g pro. Exchanges: 1.5 starch, 2 lean meat, 1.5 vegetable.
Cook Well: To make sure you’re getting whole grain nutrients in pasta, take a look at the ingredient listing. If the first ingredient listed contains the word “whole,” that’s a good sign (though not a guarantee) that the product is predominantly whole grain.
Also look for the Whole Grain Stamp. This official packaging stamp from the Whole Grains Council helps consumers identify foods that contain significant amounts of whole grains. The 100% Stamp indicates that all the grain in the product is whole grain; the Basic Stamp indicates that each serving contains at least 8 grams of whole grain.
Potato, Sausage, and Egg Breakfast
PREP: 15 minutes SLOW COOK: 10 hours (low) Cook: 3 minutes
MAKES: 6 servings (1 cup sausage-vegetable mixture, 1 egg, and about 1 tablespoon cheese each)
Nonstick cooking spray
11⁄2 pounds red or yellow potatoes, cut into 11⁄2-inch pieces
12 ounces uncooked chicken sausage links, cut into 1-inch slices
1 large onion, cut into wedges
1 small red sweet pepper, cut into 1-inch strips
1 small green sweet pepper, cut into 1-inch strips
1⁄4 cup reduced-sodium chicken broth
1⁄2 teaspoon dried thyme, crushed
1⁄4 teaspoon black pepper
6 eggs
Black pepper
1⁄2 cup shredded reduced-fat cheddar cheese (2 ounces)
1. Coat a 20×18-inch sheet of heavy foil with cooking spray. Place potatoes, sausage, onion, and sweet peppers on foil. Drizzle with broth. Sprinkle with thyme and the 1⁄4 teaspoon black pepper. Bring up long sides of foil and fold to seal. Roll up short sides of foil to enclose. If necessary, manipulate foil packet to fit in an oval 31⁄2- or 4-quart slow cooker. Place packet in cooker.
2. Cover and cook on low-heat setting for 10 hours.
3. To poach eggs, half-fill a very large skillet with water and bring to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water). Break an egg into a cup and slip egg into the simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon.
4. Carefully open the foil packet to avoid getting burned by escaping steam. To serve, spoon sausage and vegetables onto serving plates. Place a poached egg on top of each serving and sprinkle egg with additional black pepper. Sprinkle cheese on individual servings.
PER SERVING: 281 cal., 12 g total fat (4 g sat. fat), 262 mg chol., 485 mg sodium, 23 g carb. (3 g fiber, 3 g sugars), 21 g pro. Exchanges: 1 starch, 2.5 medium-fat meat, 1 vegetable.
Chicken Vera Cruz
PREP: 25 minutes SLOW COOK: 10 hours (low)
MAKES: 6 servings (1 chicken thigh, 3⁄4 cup vegetable mixture, and about 2 tablespoons topping each)
1 medium onion, cut into wedges
1 pound yellow-skin potatoes, cut into 1-inch pieces
6 skinless, boneless chicken thighs (about 11⁄4 pounds total)
2 14.5-ounce cans no-salt-added diced tomatoes, undrained
1 fresh jalapeño chile pepper, seeded and sliced*
2 tablespoons Worcestershire sauce
1 tablespoon chopped garlic
1 teaspoon dried oregano, crushed
1⁄4 teaspoon ground cinnamon
1⁄8 teaspoon ground cloves
1 recipe Parsley-Olive Topping
1. Place onion in a 31⁄2- or 4-quart slow cooker. Top with potatoes and chicken thighs. Drain juices from one can of tomatoes and discard the juice. In a bowl stir together the drained and undrained tomatoes, the jalapeño pepper, Worcestershire sauce, garlic, oregano, cinnamon, and cloves. Pour over all in cooker.
2. Cover and cook on low-heat setting for 10 hours. Sprinkle Parsley-Olive Topping over individual servings.
Parsley-Olive Topping: In a small bowl stir together 1⁄2 cup snipped fresh parsley and 1⁄4 cup chopped pimiento-stuffed green olives.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
PER SERVING: 228 cal., 5 g total fat (1 g sat. fat), 78 mg chol., 287 mg sodium, 25 g carb., (5 g fiber, 9 g sugars), 22 g pro. Exchanges: 1.5 starch, 2.5 lean meat, 1 vegetable.
Seeded Fennel Pork Shoulder
PREP: 30 minutes SLOW COOK: 10 to 12 hours (low)
MAKES: 6 servings (4 ounces cooked meat and 1⁄4 cup fennel mixture each)
1 large fennel bulb, trimmed and quartered
1 large tart apple, cored and halved
1 small onion, halved
1⁄4 cup golden raisins
1 3-pound boneless pork shoulder roast
2 tablespoons Dijon-style mustard
1 teaspoon fennel seeds, crushed
1 teaspoon celery seeds, crushed
1 teaspoon dill seeds, crushed
1 teaspoon mustard seeds
1⁄2 teaspoon cracked black pepper
2⁄3 cup apple cider or apple juice
1⁄2 cup low-sugar apple jelly
1 small fennel bulb, trimmed and cut into thin slivers
1 small tart apple, cut into very thin slices
1. Place quartered fennel, halved apple, onion, and raisins in a 4- to 5-quart slow cooker.
2. Trim fat from roast. Spread mustard all over roast. In a small bowl combine fennel seeds, celery seeds, dill seeds, mustard seeds, and cracked black pepper. Sprinkle seed mixture evenly over roast to coat. Place coated roast on top of fennel mixture in cooker. Pour apple cider over all in cooker.
3. Cover and cook on low-heat setting for 10 to 12 hours.
4. Remove roast from cooker; cover and keep warm. Discard liquid and solids in cooker. In a small saucepan bring apple jelly to boiling. Remove from heat and stir in slivered fennel and sliced apple until coated. Spoon apple mixture over roast before serving.
PER SERVING: 280 cal., 9 g total fat (3 g sat. fat), 93 mg chol., 238 mg sodium, 17 g carb. (2 g fiber, 12 g sugars), 30 g pro. Exchanges: 1 carb., 4 lean meat, 0.5 fat.
Pork Roast and Harvest Vegetables
PREP: 30 minutes SLOW COOK: 10 to 12 hours (low) or 5 to 6 hours (high)
MAKES: 6 servings (3 ounces cooked pork, 3⁄4 cup vegetables, and 1⁄4 cup liquid each)
1 11⁄2- to 2-pound boneless pork shoulder roast
1 tablespoon vegetable oil
3 medium parsnips, cut into 1⁄2-inch pieces (2 cups)
3 medium carrots, cut into 1⁄2-inch pieces (11⁄2 cups)
1 large green sweet pepper, cut into bite-size pieces
2 stalks celery, cut into 1⁄2-inch pieces (1 cup)
3 tablespoons quick-cooking tapioca, crushed
1 6-ounce can frozen apple juice concentrate, thawed
1⁄4 cup water
1 teaspoon instant beef bouillon granules
1⁄4 teaspoon ground cinnamon
1⁄4 teaspoon black pepper
1⁄8 teaspoon ground cinnamon (optional)
1. Trim fat from roast. If necessary, cut roast to fit into a 31⁄2- to 5-quart slow cooker. In a large skillet heat oil over medium heat. Add roast; cook until browned, turning to brown evenly on all sides. In cooker combine parsnips, carrots, sweet pepper, and celery. Sprinkle vegetables with tapioca.
2. In a small bowl combine apple juice concentrate, the water, bouillon granules, 1⁄4 teaspoon cinnamon, and the black pepper. Pour over vegetables. Place roast on top of vegetables.
3. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours.
4. Transfer meat and vegetables to a serving platter. Strain cooking liquid; skim off fat. Drizzle some of the cooking liquid over meat; pass remaining cooking liquid. If desired, sprinkle with 1⁄8 teaspoon cinnamon.
PER SERVING: 309 cal., 9 g total fat (3 g sat. fat), 73 mg chol., 272 mg sodium, 32 g carb., (4 g fiber, 3 g sugars), 24 g pro. Exchanges: 2 carb., 3 lean meat, 1 vegetable.
Shredded Pork with Fruit Relish
PREP: 25 minutes SLOW COOK: 10 to 12 hours (low)
MAKES: 10 servings (3 ounces cooked meat and about 3 tablespoons relish each)
3 to 4 cooking apples, cored and halved
1 31⁄2-pound boneless pork shoulder roast
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
1⁄2 cup mango nectar
1 recipe Fruit Relish
Lime wedges
1. Place apples in a 4- to 5-quart slow cooker. Trim fat from roast; season roast with the salt and black pepper. Place roast on top of apples. Pour mango nectar over roast in cooker.
2. Cover and cook on low-heat setting for 10 to 12 hours.
3. Remove roast from cooker; discard apples and cooking liquid. Using two forks, shred meat. Serve meat with Fruit Relish and lime wedges.
Fruit Relish: In a small bowl combine 1 cup finely chopped fresh pineapple, 1 cup finely chopped papaya, 3⁄4 cup finely chopped red sweet pepper, 1 tablespoon lime juice, and 1 teaspoon canola oil. Cover and chill for up to 12 hours.
PER SERVING: 245 cal., 10 g total fat (3 g sat. fat), 103 mg chol., 190 mg sodium, 5 g carb. (1 g fiber, 3 g sugars), 32 g pro. Exchanges: 4.5 lean meat, 1 fat.
On the Side: A side of sweet potatoes complements this dish and boosts your intake of vitamins and A and C. Try sweet potatoes baked, roasted, or even mashed.
Southwestern Sweet Potato Stew
PREP: 15 minutes SLOW COOK: 10 to 12 hours (low)
MAKES: 6 servings (11⁄3 cups each)
2 cups lower-sodium vegetable broth
2 cups water
11⁄2 pounds sweet potatoes, peeled and cut into 2-inch pieces
1 medium onion, chopped (1⁄2 cup)
2 cloves garlic, minced
11⁄2 teaspoons dried oregano, crushed
1 teaspoon chili powder
1⁄2 teaspoon ground cumin
1⁄4 teaspoon salt
1 15-ounce can golden hominy, rinsed and drained
1 15-ounce can no-salt-added black beans, rinsed and drained
1 fresh poblano chile pepper, roasted*, and cut into thin strips**
Snipped fresh cilantro
Lime wedges
1. In a 31⁄2- or 4-quart slow cooker combine vegetable broth, the water, sweet potatoes, onion, garlic, oregano, chili powder, cumin, and salt. Stir in hominy, beans, and poblano pepper.
2. Cover and cook on low-heat setting for 10 to 12 hours.
3. Use a potato masher to coarsely mash the sweet potatoes. Sprinkle individual servings with snipped cilantro. Serve with lime wedges.
*Test Kitchen Tip: To roast a poblano chile pepper, preheat oven to 425°F. Cut pepper in half lengthwise; remove stem, seeds, and membranes. Place pepper halves, cut sides down, on a foil-lined baking sheet. Roast for 15 to 20 minutes or until pepper is charred and very tender. Bring foil up around pepper and fold edges together to enclose. Let stand about 15 minutes or until cool enough to handle. Use a sharp knife to loosen edges of the skin; gently pull off the skin in strips and discard.
**Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.
PER SERVING: 202 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 491 mg sodium, 42 g carb. (8 g fiber, 5 g sugars), 7 g pro. Exchanges: 2 starch, 2 vegetable.
Lentil Taco Salad
PREP: 20 minutes SLOW COOK: 10 to 12 hours (low), plus 20 minutes (high)
MAKES: 8 servings (3⁄4 cup lentil mixture, 3⁄4 cup lettuce, 1⁄4 cup tomato, 1 tablespoon cheese, 11⁄2 tablespoons yogurt, and about 1⁄4 cup chips each)
2 large red and/or green sweet peppers, coarsely chopped (2 cups)
1 large onion, chopped (1 cup)
1 cup dry brown lentils, rinsed and drained
1⁄2 cup uncooked regular brown rice
3 cloves garlic, minced
2 teaspoons chili powder
1⁄4 teaspoon salt
2 14.5-ounce cans reduced-sodium chicken or vegetable broth
1 medium yellow summer squash, quartered lengthwise and sliced 1⁄2 inch thick (11⁄2 cups)
6 cups mixed salad greens
2 cups chopped tomatoes
1⁄2 cup shredded reduced-fat cheddar cheese (2 ounces)
3⁄4 cup plain nonfat Greek yogurt
3 ounces multigrain tortilla chips, broken (about 2 cups)
1. In a 31⁄2- or 4-quart slow cooker combine sweet peppers, onion, lentils, rice, garlic, chili powder, and salt. Pour broth over all in cooker.
2. Cover and cook on low-heat setting for 10 to 12 hours. Turn to high-heat setting. Stir in squash. Cover and cook for 20 minutes more.
3. To serve, arrange salad greens on eight dinner plates. Spoon lentil mixture over greens. Top with tomatoes and sprinkle with cheese. Add a spoonful of yogurt to each serving. Sprinkle with tortilla chips.
PER SERVING: 262 cal., 6 g total fat (1 g sat. fat), 5 mg chol., 446 mg sodium, 40 g carb. (11 g fiber, 7 g sugars), 15 g pro. Exchanges: 2 starch, 1 lean meat, 1 vegetable, 0.5 fat.
Layered Brisket Dinner
PREP: 20 minutes SLOW COOK: 10 to 12 hours (low)
MAKES: 8 servings (2⁄3 cup meat, about 1⁄2 cup vegetables, and 1 tablespoon sauce each)
1 3-pound fresh beef brisket
1 tablespoon Dijon-style mustard
1 tablespoon Worcestershire sauce
1 tablespoon balsamic vinegar
1⁄4 teaspoon black pepper
1 pound baby red or yellow potatoes, halved if large
1 8-ounce package baby carrots (2 cups)
1 small onion, cut into wedges
2 teaspoons olive oil
1⁄2 teaspoon dried Italian seasoning, crushed
1⁄4 teaspoon salt
1⁄4 teaspoon black pepper
1 recipe Tangy Mustard Sauce
1. Trim fat from brisket. Place brisket in a 5- to 6-quart slow cooker. In a small bowl stir together the mustard, Worcestershire sauce, vinegar, and 1⁄4 teaspoon pepper. Pour over brisket, turning brisket to coat both sides.
2. On a 20×18-inch sheet of heavy foil place the potatoes, carrots, and onion. Drizzle with olive oil and sprinkle with Italian seasoning, salt, and 1⁄4 teaspoon pepper. Bring up long sides of foil and fold to seal. Roll up short sides of foil to enclose vegetables. If necessary, manipulate foil packet to fit in cooker, making sure the brisket is completely covered with the foil packet.
3. Cover and cook on low-heat setting for 10 to 12 hours.
4. Remove foil packet and brisket from cooker. Slice the brisket across the grain or shred the meat using two forks. Carefully open the foil packet to avoid getting burned by escaping steam. Serve meat and vegetables with Tangy Mustard Sauce.
Tangy Mustard Sauce: In a small bowl combine 1⁄2 cup light sour cream; 11⁄2 teaspoons Dijon-style mustard; 1⁄2 teaspoon dried Italian seasoning, crushed; and, if desired, 1⁄2 teaspoon snipped fresh thyme. Chill sauce in refrigerator. If desired, sprinkle with additional snipped fresh thyme before serving.
PER SERVING: 273 cal., 11 g total fat (4 g sat. fat), 78 mg chol., 289 mg sodium, 14 g carb. (2 g fiber, 3 g sugars), 27 g pro. Exchanges: 1 starch, 3.5 lean meat, 1 fat.
Mediterranean Chuck Roast
PREP: 15 minutes SLOW COOK: 10 hours (low)
MAKES: 6 servings (3 ounces cooked meat and about 1 tablespoon persillade each)
1 2-pound beef chuck pot roast
30 cloves garlic, peeled
1⁄4 cup snipped dried tomatoes (not oil-packed)
1⁄2 cup beef broth
2 tablespoons balsamic vinegar
1 teaspoon dried Italian seasoning, crushed
1⁄4 teaspoon black pepper
1 recipe Olive Persillade
Lemon wedges (optional)
1. Trim fat from roast. Place garlic cloves and dried tomatoes in a 31⁄2- or 4-quart slow cooker. Top with roast. Pour broth over all in cooker. Sprinkle roast with vinegar, Italian seasoning, and pepper.
2. Cover and cook on low-heat setting for 10 hours. Remove roast from cooker. Using two forks, shred roast or slice the meat. Sprinkle with Olive Persillade. If desired, garnish with lemon wedges.
Olive Persillade: In a small bowl stir together 1⁄4 cup snipped fresh parsley, 1 to 2 tablespoons chopped pitted Kalamata olives, and 1 teaspoon finely shredded lemon peel.
PER SERVING: 240 cal., 7 g total fat (2 g sat. fat), 67 mg chol., 262 mg sodium, 8 g carb. (1 g fiber, 2 g sugars), 35 g pro. Exchanges: 4 lean meat, 1 vegetable, 1 fat.
Cook Well: Classic persillade, a combination of fresh garlic and fresh parsley, adds a bright jolt of freshness to slow-cooked dishes.
To make enough of the topper for four servings, mince 2 garlic cloves and 1⁄4 cup fresh parsley together. Sprinkle over stews, roasts, and other meaty dishes just before you serve them.
Lamb and Rice
PREP: 15 minutes SLOW COOK: 10 to 12 hours (low)
MAKES: 6 servings (2⁄3 cup lamb mixture and 1⁄3 cup rice each)
2 pounds boneless lamb shoulder
1 14.5-ounce can diced tomatoes, undrained
1 medium onion, chopped (1⁄2 cup)
6 cloves garlic, minced
1 fresh serrano chile pepper, seeded and chopped*
1 teaspoon ground ginger
1 teaspoon ground coriander
1⁄2 teaspoon dry mustard
1⁄4 teaspoon salt
1⁄8 teaspoon cayenne pepper (optional)
2 cups hot cooked brown rice
Sliced fresh serrano chile pepper* (optional)
1. Trim fat from lamb and cut meat into 2-inch cubes. Place lamb in a 31⁄2- or 4-quart slow cooker. In a medium bowl stir together tomatoes, onion, garlic, the chopped chile pepper, ginger, coriander, mustard, salt, and cayenne pepper (if desired). Pour mixture over lamb in cooker. Stir to combine.
2. Cover and cook on low-heat setting for 10 to 12 hours. Using a slotted spoon, remove lamb from cooker and serve over hot cooked rice. Skim fat from cooking liquid in cooker and discard fat. Drizzle some of the liquid over lamb and rice just before serving. If desired, garnish with chile pepper slices.
*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water. For more heat, include the chile pepper seeds.
PER SERVING: 330 cal., 12 g total fat (4 g sat. fat), 101 mg chol., 321 mg sodium, 21 g carb. (2 g fiber, 3 g sugars), 32 g pro. Exchanges: 1 starch, 4 lean meat, 1 vegetable, 1 fat.
