Living Light
Eat healthy without sacrificing great flavor with this collection of lightened favorites.
15 Minutes or Less to Prep • Big Batch
Mulled Pear Punch
2 quarts unsweetened pear juice (we tested with Gerber 100% juice)
1 (33.8-ounce) bottle pear nectar (we tested with Looza)
12 whole cloves
12 whole allspice
6 (3-inch) cinnamon sticks
¼ teaspoon pepper
Garnish: orange slices, halved and studded with cloves
• Combine first 6 ingredients in a 5-quart slow cooker.
• Cover and cook on HIGH 2 to 3 hours or on LOW 4 to 5 hours. Strain, discarding spices. Garnish with orange slices, if desired. Makes 12 servings.
Per serving: Calories 127 (0% from fat); Fat 0g (sat 0g, mono 0g, poly 0g); Protein 0.4g; Carb 32.0g; Fiber 1.0g; Chol 0mg; Iron 0.6mg; Sodium 8mg; Calc 127mg
Slow-Cooker Size: 5-quart
Prep: 3 minutes
Cook: 3 hours or 5 hours
Party Plan
Serve this warm punch with a cream cheese dip and the mixed fruit of your choice.
Pear nectar provides subtle sweetness in this ciderlike punch.
15 Minutes or Less to Prep • Comfort Food
Steamed Brown Bread with Currants and Walnuts
½ cup all-purpose flour
½ cup whole wheat flour
½ cup yellow cornmeal
¾ teaspoon ground cinnamon
½ teaspoon baking soda
½ teaspoon salt
1 cup low-fat buttermilk
⅓ cup molasses
½ cup dried currants
2 tablespoons chopped walnuts
Vegetable cooking spray
• Combine first 6 ingredients in a large bowl, and make a well in center of mixture. Combine buttermilk and molasses; stir well. Add to flour mixture, stirring just until moistened. Fold in currants and walnuts.
• Spoon the mixture into a 2-quart soufflé dish lightly sprayed with cooking spray. Cover dish with aluminum foil. Place a rack and 1 cup hot water in a 6-quart round slow cooker. Place soufflé dish in cooker on rack.
• Cover and cook on HIGH 2 hours and 50 minutes or until a wooden pick inserted in center comes out clean. Remove dish from cooker. Cool, covered, in dish on a wire rack for 5 minutes. Remove bread from dish, and cool completely on wire rack. Makes 8 servings.
Per serving: Calories 175 (9% from fat); Fat 1.8g (sat 0.3g, mono 0.4g, poly 0.9g); Protein 4.4g; Carb 36.8g; Fiber 2.6g; Chol 1mg; Iron 2.0mg; Sodium 263mg; Calc 79mg
Slow-Cooker Size: round 6-quart
Prep: 8 minutes
Cook: 2 hours, 50 minutes
Other: 5 minutes
Test Kitchen Secret
Baking this bread in a soufflé dish in a water bath in your slow cooker helps the bread cook evenly.
Quick Menu
• Bacon
• Orange juice
15 Minutes or Less to Prep • Company’s Coming
Flank Steak Wraps with Cranberry-Raspberry Salsa
¼ cup chili sauce
¼ cup lime juice
3 drops of hot pepper sauce
1 (1.25-ounce) package low-sodium taco seasoning mix
2 pounds flank steak
¾ cup (2-inch) sliced green onions
½ cup fresh cilantro sprigs
1 tablespoon chopped seeded jalapeño pepper
1 tablespoon lime juice
1 teaspoon ground cumin
1 (12-ounce) carton cranberry-orange crushed fruit (we tested with Ocean Spray)
16 (6-inch) flour tortillas
Garnishes: cilantro sprigs, lime wedges
• Combine first 4 ingredients in a small bowl. Trim fat from steak. Place steak in a 3-quart slow cooker; add chili sauce mixture, turning the steak to coat.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 9 hours.
• Meanwhile, combine onions, cilantro, and jalapeño pepper in a food processor, and pulse 5 times or until finely chopped. Add 1 tablespoon lime juice, cumin, and crushed fruit; process until smooth. Spoon mixture into a bowl; cover and chill.
• Remove steak from slow cooker. Slice steak, and return to cooker. Warm tortillas according to package directions. Spread about 1½ tablespoons salsa over each tortilla. Place sliced steak evenly down center of each tortilla; roll up. Garnish with cilantro sprigs and lime wedges, if desired. Makes 16 wraps.
Per wrap: Calories 243 (24% from fat); Fat 6.3g (sat 2.2g, mono 2.8g, poly 0.5g); Protein 14.5g; Carb 30.9g; Fiber 1.3g; Chol 22mg; Iron 1.9mg; Sodium 415mg; Calc 52mg
Slow-Cooker Size: 3-quart
Prep: 15 minutes
Cook: 10 hours
Leftover Delight
Top a salad with leftover steak and salsa for a cool lunch the next day.
15 Minutes or Less to Prep • Big Batch • Kids Love It!
Red Sauce and Meatballs
1 (25.6-ounce) package frozen meatballs, thawed
1 cup frozen chopped onion
3 (28-ounce) cans crushed tomatoes
1 cup Merlot or other dry red wine
1 tablespoon sugar
1 tablespoon dried parsley flakes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon bottled minced garlic
½ teaspoon salt
½ teaspoon pepper
2 teaspoons extra-virgin olive oil
14 cups hot cooked spaghetti (28 ounces uncooked spaghetti)
Parmesan cheese
• Combine first 12 ingredients in a 6-quart slow cooker.
• Cover and cook on LOW 4 hours. Serve over hot cooked pasta, and sprinkle with Parmesan cheese. Makes 14 servings (serving size: 1 cup meatball sauce and 1 cup spaghetti).
Per serving: Calories 474 (36% from fat); Fat 18.9g (sat 8.3g, mono 1.1g, poly 0.4g); Protein 21.5g; Carb 56.8g; Fiber 9.1g; Chol 51mg; Iron 5.2mg; Sodium 867mg; Calc 180mg
Slow-Cooker Size: 6-quart
Prep: 10 minutes
Cook: 4 hours
Freeze It!
Freeze leftovers in 1-quart containers for quick dinners on busy nights.
Quick Menu
• Caesar salad
• Soft garlic breadsticks
Company’s Coming
Pork Roast with Three-Mushroom Ragout
1 (3½-ounce) package shiitake mushrooms
¼ cup all-purpose flour
1 cup canned crushed tomatoes, divided
2 tablespoons chopped fresh or 2 teaspoons dried thyme
2 (8-ounce) packages button mushrooms, cut in half
1 (8-ounce) package cremini mushrooms, cut in half
1 large onion, cut into 8 wedges
½ ounce dried tomatoes, packed without oil, quartered (about 6)
1¾ pounds boneless pork loin roast
½ teaspoon salt
¼ teaspoon pepper
5 cups hot cooked medium egg noodles (about 4 cups uncooked pasta)
• Discard shiitake mushroom stems; cut caps into quarters.
Combine flour, ½ cup crushed tomatoes, and thyme in a 5-quart slow cooker; stir well with a whisk. Add all mushrooms, onion, and dried tomatoes.
• Trim fat from pork. Sprinkle pork with salt and pepper; place on top of mushroom mixture. Pour remaining ½ cup crushed tomatoes over pork.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 7 hours. Remove pork from slow cooker; cut into slices. Serve over noodles. Makes 5 servings (serving size: 3 ounces pork, 1 cup sauce, and 1 cup noodles).
Per serving: Calories 503 (36% from fat); Fat 20.2g (sat 6.7g, mono 8.6g, poly 2.5g); Protein 41.2g; Carb 38.0g; Fiber 2.7g; Chol 123mg; Iron 4.2mg; Sodium 406mg; Calc 73mg
Slow-Cooker Size: 5-quart
Prep: 20 minutes
Cook: 8 hours
Quick Menu
• Roasted asparagus
15 Minutes or Less to Prep
Thyme-Scented Pork Chops with Plum Salsa
4 (4-ounce) boneless center-cut pork loin chops (½-inch-thick)
¼ teaspoon garlic powder
2 teaspoons chopped fresh thyme
½ teaspoon salt
¼ teaspoon pepper
1 cup low-sodium fat-free chicken broth
¾ cup pitted, chopped plums (2 large)
1 tablespoon fresh lime juice
2 tablespoons chopped tomato
2 tablespoons chopped green onion (1 onion)
2 tablespoons light brown sugar
4 drops of hot sauce
• Sprinkle both sides of pork chops with garlic powder and next 3 ingredients. Place chops in a 3½-quart slow cooker; add broth.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 2 hours or until chops are tender.
• Meanwhile, toss together plums and remaining 5 ingredients in a bowl. Cover and chill.
• Remove chops from slow cooker. Spoon about ¼ cup salsa over each chop. Serve immediately. Makes 4 servings.
Per serving: Calories 183 (26% from fat); Fat 5.2g (sat 1.8g, mono 2.0g, poly 0.5g); Protein 23.6g; Carb 9.9g; Fiber 0.3g; Chol 59mg; Iron 0.7mg; Sodium 513mg; Calc 23mg
Slow-Cooker Size: 3½-quart
Prep: 12 minutes
Cook: 3 hours
Serving Suggestion
You can also serve this tangy plum salsa over grilled chicken or fish.
Quick Menu
• Couscous
• Spinach salad
15 Minutes or Less to Prep • Comfort Food
Lentils with Garlic and Rosemary
5 cups water
3 cups chopped onion
2 cups diced cooked ham
1 cup diced carrot
1 teaspoon fresh or dried rosemary, crushed
¾ teaspoon rubbed sage
¼ teaspoon pepper
1 pound dried lentils
1 (14-ounce) can fat-free beef broth
2 garlic cloves, chopped
1 bay leaf
Garnish: fresh rosemary sprig
• Combine first 11 ingredients in a 4-quart slow cooker.
• Cover and cook on HIGH 3 hours or until lentils are tender. Remove and discard bay leaf. Garnish with rosemary, if desired. Makes 11 servings (serving size: 1 cup).
Per serving: Calories 211 (12% from fat); Fat 2.8g (sat 0.9g, mono 1.2g, poly 0.6g); Protein 17.8g; Carb 30.0g; Fiber 10.5g; Chol 15mg; Iron 4.5mg; Sodium 405mg; Calc 41mg
Slow-Cooker Size: 4-quart
Prep: 10 minutes
Cook: 3 hours
Quick Menu
• Sliced tomatoes
• Crusty French bread
A little diced ham adds lots of flavor to these lentils.
Comfort Food
Slow-Roasted Rosemary and Garlic Chicken
10 garlic cloves, minced
2 tablespoons chopped fresh rosemary
1 (5- to 6-pound) roasting chicken
¼ cup orange juice
1 tablespoon balsamic vinegar
• Combine minced garlic and chopped rosemary. Remove and discard giblets and neck from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Cut chicken in half lengthwise. Starting at neck cavity, loosen skin from breasts and drumsticks by inserting fingers, gently pushing between skin and meat. Rub garlic mixture under loosened skin over breasts and drumsticks. Place chicken halves, breast sides down, in a 4- or 5-quart slow cooker.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 7 hours. Remove chicken from slow cooker, reserving drippings. Discard skin from chicken.
• Place a zip-top freezer bag inside a 2-cup glass measuring cup. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening; discard fat. Add orange juice and vinegar to saucepan; bring to a boil. Reduce heat; simmer 10 minutes. Makes 6 servings (serving size: 3 ounces chicken and ⅓ cup sauce).
Per serving: Calories 233 (20% from fat); Fat 5.3g (sat 1.3g, mono 1.6g, poly 1.3g); Protein 39.7g; Carb 4.0g; Fiber 0.3g; Chol 125mg; Iron 2.2mg; Sodium 147mg; Calc 36mg
Slow-Cooker Size: 4- or 5-quart
Prep: 25 minutes
Cook: 8 hours
Other: 10 minutes
Leftover Delight
Chop leftover chicken to use in recipes calling for cooked chicken.
15 Minutes or Less to Prep • Company’s Coming
Saucy Chicken over Rice
6 chicken drumsticks (about 1½ pounds), skinned
6 chicken thighs (about 3 pounds), skinned
⅓ cup dry white wine
¼ cup chopped instant onion
2 teaspoons chicken bouillon granules
½ teaspoon dried Italian seasoning
½ teaspoon salt-free lemon-herb seasoning
¼ teaspoon garlic powder
¼ teaspoon dried tarragon
¼ teaspoon dried crushed red pepper
1 (14½-ounce) can stewed tomatoes, undrained and chopped
6 cups hot cooked rice
• Trim fat from chicken. Place chicken in a 4- or 5-quart slow cooker; stir in wine and next 8 ingredients.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 3½ hours. Serve chicken and tomato sauce over rice. Makes 6 servings (serving size: 1 chicken drumstick, 1 chicken thigh, about ½ cup sauce, and 1 cup rice).
Per serving: Calories 495 (30% from fat); Fat 16.6g (sat 4.6g, mono 6.1g, poly 3.8g); Protein 50.1g; Carb 32.0g; Fiber 1.6g; Chol 167mg; Iron 4.7mg; Sodium 364mg; Calc 52mg
Slow-Cooker Size: 4- or 5-quart
Prep: 10 minutes
Cook: 4 hours, 30 minutes
Quick Menu
• Steamed green beans
• Green salad with light vinaigrette
15 Minutes or Less to Prep • Kids Love It!
Sweet Glazed Chicken Thighs
2 tablespoons butter, melted
1 cup pineapple juice
2 tablespoons light brown sugar
2 tablespoons soy sauce
2 pounds skinned and boned chicken thighs
¾ teaspoon salt
½ teaspoon pepper
¼ cup water
3 tablespoons cornstarch
• Whisk together first 4 ingredients in a small bowl; set aside.
• Sprinkle chicken thighs evenly with salt and pepper; place in a lightly greased 4-quart slow cooker. Pour pineapple mixture over chicken.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 5 hours or until chicken is tender.
• Remove chicken to a serving platter, using a slotted spoon. Whisk together water and cornstarch in a small bowl; add to sauce in slow cooker. Increase heat to HIGH. Whisk constantly until sauce begins to thicken, about 6 minutes. Spoon sauce evenly over chicken. Makes 6 servings.
Per serving: Calories 267 (33% from fat); Fat 9.7g (sat 3.4g, mono 3.4g, poly 1.6g); Protein 30.2g; Carb 12.9g; Fiber 0.2g; Chol 136mg; Iron 1.9mg; Sodium 561mg; Calc 28mg
Slow-Cooker Size: 4-quart
Prep: 10 minutes
Cook: 6 hours, 6 minutes
Quick Menu
• Brown rice
• Wilted spinach
Comfort Food
Milwaukee Sausage ‘n’ Kraut Supper
1½ pounds low-fat turkey kielbasa, cut into 3-inch pieces
3 (10-ounce) cans Bavarian-style sauerkraut, rinsed and drained
3 large Granny Smith apples, cored, peeled, and cut crosswise into rings
1 medium onion, thinly sliced and separated into rings
1 (14-ounce) can fat-free chicken broth
½ teaspoon caraway seeds
8 medium-size red potatoes (about 3½ pounds), peeled and quartered
¾ cup water
Garnish: chopped parsley
• Place half of sausage in a 6-quart slow cooker; top with sauerkraut, remaining sausage, apple slices, and onion rings. Pour broth over mixture, and sprinkle with caraway seeds.
• Cover and cook on HIGH 4 hours or until apples and onion are tender.
• Meanwhile, place potatoes in a large microwave-safe bowl with ¾ cup water. Cover loosely with heavy-duty plastic wrap, and microwave at HIGH 10 minutes. Stir; cover and microwave 5 more minutes. Drain.
• Arrange sausage mixture and potatoes on individual plates. Garnish with parsley, if desired. Makes 8 servings (serving size: 1½ cups sausage mixture and 1 cup potatoes).
Per serving: Calories 271 (16% from fat); Fat 4.7g (sat 2.3g, mono 0g, poly 0g); Protein 15.4g; Carb 46.4g; Fiber 3.9g; Chol 21mg; Iron 1.0mg; Sodium 701mg; Calc 128mg
Slow-Cooker Size: 6-quart
Prep: 20 minutes
Cook: 4 hours
Quick Menu
Set up a second slow cooker for the brown bread to accompany this one-dish meal.
15 Minutes or Less to Prep • Kids Love It!
Turkey Fajitas
3 turkey tenderloins (about 2 pounds)
1 (1.25-ounce) package taco seasoning mix
1 celery rib, chopped
1 onion, chopped
1 (14½-ounce) can mild diced tomatoes and green chiles, undrained
1 cup (4 ounces) shredded reduced-fat Cheddar cheese
8 (7½-inch) flour tortillas
Toppings: shredded lettuce, light sour cream, sliced olives, chopped tomato
• Cut turkey into 2½-inch strips. Place in a zip-top plastic bag. Add taco seasoning; seal and shake to coat.
• Place turkey, celery, and onion in a 2½-quart slow cooker. Stir in tomatoes and green chiles.
• Cover and cook on HIGH 4 hours. Stir in cheese.
• Warm tortillas according to package directions. Spoon turkey mixture evenly in center of each tortilla; roll up. Serve with desired toppings. Makes 8 servings.
Per serving (without toppings): Calories 352 (21% from fat); Fat 8.1g (sat 2.9g, mono 1.9g, poly 0.6g); Protein 36.4g; Carb 34.1g; Fiber 2.5g; Chol 55mg; Iron 3.3mg; Sodium 738mg; Calc 178mg
Slow-Cooker Size: 2½-quart
Prep: 15 minutes
Cook: 4 hours
Kids Can Do It!
Let kids show their creativity when these fajitas are ready to serve. Allow them to be in charge of the toppings—fajita decorating!
Big Batch
Vegetable-Chickpea Curry
1 (10-ounce) package frozen diced onions
3 carrots, cut into ¼-inch pieces
2 (15½-ounce) cans chickpeas, rinsed and drained
1 large baking potato, peeled and diced (about 1 pound)
1 cup fresh green beans, cut into 1-inch pieces
1 serrano chili pepper, minced
1 teaspoon minced fresh ginger
2 garlic cloves, minced
1 (14.5-ounce) can diced tomatoes with green peppers, celery, and onion, undrained
1 (14-ounce) can vegetable broth
1 teaspoon salt
¼ teaspoon black pepper
1 tablespoon curry powder
1 cup light coconut milk
3 cups fresh baby spinach
• Combine first 13 ingredients in a 5-quart slow cooker. Cover and cook on LOW 8 hours.
• Stir in coconut milk and spinach.
• Cover and cook on HIGH 15 minutes or until heated. Makes 8 servings.
Per serving: Calories 170 (17% from fat); Fat 3.4g (sat 1.5g, mono 0.6g, poly 0.9g); Protein 6.2g; Carb 31.1g; Fiber 5.8g; Chol 0mg; Iron 2.4mg; Sodium 904mg; Calc 82mg
Slow-Cooker Size: 5-quart
Prep: 20 minutes
Cook: 8 hours, 15 hours
Quick Menu
• Basmati rice or couscous
• Crusty hard roll
A delicious aroma fills your home as this slow-cooked Indian delight simmers.
Barley-Stuffed Cabbage Rolls with Pine Nuts and Currants
Trimming part of the thick center vein from each cabbage leaf makes the leaves more pliable and easier to roll up.
1 large head fresh green cabbage, cored
1 tablespoon olive oil
1½ cups finely chopped onion
3 cups cooked pearl barley
¾ cup crumbled feta cheese
½ cup dried currants
2 tablespoons pine nuts, toasted
2 tablespoons chopped fresh parsley
½ teaspoon salt, divided
¼ teaspoon pepper, divided
½ cup apple juice
1 tablespoon cider vinegar
1 (14½-ounce) can crushed tomatoes, undrained
• Steam cabbage head 8 minutes; cool slightly. Remove 16 leaves from cabbage head; reserve remaining cabbage for other uses. Cut off raised portion of center vein of each cabbage leaf (do not cut out vein); set trimmed cabbage leaves aside.
• Heat oil in a large nonstick skillet over medium heat. Add onion; cover and cook 6 minutes or until tender. Remove from heat; stir in barley and next 4 ingredients. Stir in ¼ teaspoon salt and ⅛ teaspoon pepper.
• Place cabbage leaves on a flat surface; spoon about ⅓ cup barley mixture into center of each cabbage leaf. Fold in edges of leaves over barley mixture; roll up. Arrange cabbage rolls in a 5-quart slow cooker.
• Combine remaining ¼ teaspoon salt, remaining ⅛ teaspoon pepper, apple juice, vinegar, and tomatoes; pour evenly over cabbage rolls. Cover and cook on HIGH 2 hours or on LOW 6 hours or until thoroughly heated. Makes 4 servings (serving size: 4 cabbage rolls and 2 tablespoons sauce).
Per serving: Calories 478 (26% from fat); Fat 14.0g (sat 5.1g, mono 4.8g, poly 2.6g); Protein 14.8g; Carb 83.3g; Fiber 8.8g; Chol 25mg; Iron 6.2mg; Sodium 805mg; Calc 368mg
Slow-Cooker Size: 5-quart
Prep: 25 minutes
Cook: 2 hours or 6 hours
Make-Ahead Tip
Assemble the cabbage rolls the night before to get a head start on the next day’s dinner. Cover and chill them in an airtight container until ready to cook. (Do not chill them in the slow-cooker crock.)
15 Minutes or Less to Prep • Editor’s Favorite
Lamb-and-Black Bean Chili
1 pound lean ground lamb
1 cup chopped onion
2 garlic cloves, minced
3 (15-ounce) cans black beans, rinsed and drained
2 (14½-ounce) cans diced tomatoes
1 (14-ounce) can low-sodium beef broth
⅓ cup dry red wine
1 tablespoon chili powder
1½ teaspoons ground cumin
1½ teaspoons dried oregano
½ teaspoon salt
⅛ teaspoon ground red pepper
Plain yogurt (optional)
Pita bread rounds, cut into wedges or cut in half (optional)
1 cup crumbled feta cheese (optional)
• Brown first 3 ingredients in a large nonstick skillet, stirring until meat crumbles and is no longer pink. Drain. Place browned lamb mixture in a 4-quart slow cooker.
• Process 1 can black beans in a food processor until smooth; add to slow cooker. Stir in remaining black beans, tomatoes, and next 7 ingredients.
• Cover and cook on LOW 8 hours. Serve with yogurt, pita bread, and feta cheese, if desired. Makes 8 servings.
Per serving: Calories 249 (49% from fat); Fat 13.6g (sat 5.8g, mono 5.5g, poly 1.1g); Protein 14.7g; Carb 20.4g; Fiber 6.8g; Chol 41mg; Iron 3.0mg; Sodium 581mg; Calc 71mg
Slow-Cooker Size: 4-quart
Prep: 15 minutes
Cook: 8 hours
Substitution Suggestion
Lamb brings a Mediterranean flair to this chili, but you can use lean ground beef as a substitute.
15 Minutes or Less to Prep • Editor’s Favorite
Chunky Sausage-and-Hominy Chili
1¼ cups bottled salsa
1 cup (1-inch) red bell pepper pieces
1 cup (1-inch) yellow bell pepper pieces
1 tablespoon chili powder
1 (15.5-ounce) can white hominy or whole kernel corn, drained
1 (13-ounce) package chicken sausages with habanero chiles and tequila, cut into ½-inch pieces (we tested with Aidell’s)
½ cup water
2 cups hot cooked long-grain rice
¼ cup crushed baked tortilla chips
¼ cup chopped fresh cilantro
¼ cup chopped green onions
• Combine first 7 ingredients in a 3-quart slow cooker.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 6 hours. Spoon ½ cup rice into each of 4 bowls; top each serving with 1 cup chili, 1 tablespoon chips, 1 tablespoon cilantro, and 1 tablespoon onions. Makes 4 servings.
Per serving: Calories 388 (35% from fat); Fat 15.3g (sat 4.3g, mono 5.5g, poly 3.9g); Protein 18.7g; Carb 46.5g; Fiber 4.9g; Chol 86mg; Iron 3.5mg; Sodium 563mg; Calc 59mg
Slow-Cooker Size: 3-quart
Prep: 14 minutes
Cook: 7 hours
Sausage Sub
Smoked turkey sausage can be substituted for the chicken sausage.
Top each serving with a dollop of sour cream if you’d like to tame the heat of the habanero sausage.
Big Batch • 15 Minutes or Less to Prep
Spicy Black-and-Red Bean Soup
1½ cups chopped onion
1¼ cups sliced carrot
2 large garlic cloves, minced
1 (16-ounce) package frozen shoepeg white corn, thawed
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
2 (10-ounce) cans chili-style diced tomatoes with green chiles (we tested with Rotel Chili Fixins)
1 (14-ounce) can low-sodium beef broth
2 (5.5-ounce) cans spicy-hot vegetable juice (we tested with V-8)
½ teaspoon salt
• Combine all ingredients in a 5- or 6-quart slow cooker.
• Cover and cook on LOW 8 hours. Makes 8 servings (serving size: 1⅓ cups).
Per serving: Calories 149 (4% from fat); Fat 0.7g (sat 0.1g, mono 0.1g, poly 0.3g); Protein 7.1g; Carb 32.4g; Fiber 7.7g; Chol 0mg; Iron 1.1mg; Sodium 755mg; Calc 44mg
Slow-Cooker Size: 5- or 6-quart
Prep: 14 minutes
Cook: 8 hours
Spicy!
If you want to mellow the flavor of this spicy veggie-packed soup, use regular vegetable juice instead.
Spicy vegetable juice kicks up the heat in this colorful bean soup.
15 Minutes or Less to Prep
Chunky Minestrone
3 (14-ounce) cans low-sodium fat-free chicken broth
2 (14½-ounce) cans no-salt-added diced tomatoes with roasted garlic, undrained
1 (15.5-ounce) can cannellini beans, rinsed and drained
1 (10-ounce) package frozen chopped spinach, thawed
1 cup water
1½ cups frozen chopped onion, thawed
1 medium carrot, chopped
1 medium zucchini, quartered and sliced
2 teaspoons olive oil
1 teaspoon dried Italian seasoning
¼ teaspoon pepper
½ cup uncooked small shell pasta
⅔ cup freshly grated Parmesan cheese
• Combine first 11 ingredients in a 4-quart slow cooker.
• Cover and cook on LOW 5½ hours. Add pasta, and cook on LOW 30 more minutes. Sprinkle each serving with cheese. Makes 5 servings.
Per serving: Calories 284 (27% from fat); Fat 8.4g (sat 3.6g, mono 1.4g, poly 0.6g); Protein 16.4g; Carb 37.4g; Fiber 6.7g; Chol 16mg; Iron 3.6mg; Sodium 602mg; Calc 381mg
Slow-Cooker Size: 4-quart
Prep: 14 minutes
Cook: 6 hours
Test Kitchen Secret
We used frozen chopped onion to make sure the onion is not still crunchy after cooking. If you’d rather use fresh, buzz chopped fresh onion in the microwave at HIGH for a minute or two to precook it a little.
Big Batch
Italian Beef-and-Vegetable Stew
1 (1-pound) boneless top round steak, cut into ¾-inch pieces
8 ounces small round red potatoes, quartered (about 7 potatoes)
4 cups water
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1 (14-ounce) can beef broth
1½ cups frozen chopped onion, thawed
2 carrots, sliced
1 medium zucchini, sliced
1 cup dried great Northern beans
½ cup uncooked pearl barley
3 garlic cloves, minced
1½ teaspoons salt
1½ teaspoons fresh or dried rosemary, crushed
1 teaspoon rubbed sage
½ teaspoon pepper
1 cup fresh baby spinach
½ cup grated Parmesan cheese
• Combine first 15 ingredients in a 5-quart slow cooker.
• Cover and cook on HIGH 6 hours.
• Add spinach; cover and cook on HIGH 15 more minutes or until spinach wilts. Sprinkle each serving with Parmesan cheese. Makes 10 servings.
Per serving: Calories 236 (14% from fat); Fat 3.6g (sat 1.6g, mono 1.1g, poly 0.3g); Protein 18.9g; Carb 32.4g; Fiber 7.4g; Chol 29mg; Iron 3.1mg; Sodium 774mg; Calc 126mg
Slow-Cooker Size: 5-quart
Prep: 20 minutes
Cook: 6 hours, 15 minutes
Freeze It!
Keep this one-dish meal on hand—freeze leftovers in serving-size containers.
15 Minutes or Less to Prep • Make Ahead
Chunky Beef Stew
This classic French braised beef, red wine, and vegetable stew is made simple and delicious.
2 teaspoons olive oil
12 garlic cloves, crushed
1 (2-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
1½ teaspoons salt, divided
½ teaspoon freshly ground black pepper, divided
1 cup dry red wine
2 cups coarsely chopped carrots
1½ cups chopped onion
½ cup low-sodium beef broth
1 tablespoon no-salt-added tomato paste
1 teaspoon chopped fresh rosemary
1 teaspoon chopped fresh thyme
⅛ teaspoon ground cloves
1 (14½-ounce) can diced tomatoes, undrained
1 bay leaf
• Heat oil in a Dutch oven over low heat. Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally. Remove garlic with a slotted spoon, and set aside. Increase heat to medium-high.
• Add beef to Dutch oven; sprinkle with ½ teaspoon salt and ¼ teaspoon pepper. Cook 5 minutes, browning on all sides. Remove beef from Dutch oven.
• Add wine to Dutch oven; bring to a boil, scraping bottom to loosen browned bits. Add reserved garlic, beef, remaining 1 teaspoon salt, remaining ¼ teaspoon pepper, carrots, and remaining 8 ingredients; bring to a boil.
• Transfer beef mixture to a 4- or 5-quart slow cooker.
• Cover and cook on HIGH 4½ hours. Remove and discard bay leaf. Makes 6 servings.
Per serving: Calories 275 (37% from fat); Fat 11.4g (sat 4.0g, mono 5.3g, poly 0.6g); Protein 28.0g; Carb 14.7g; Fiber 3.3g; Chol 89mg; Iron 3.9mg; Sodium 806mg; Calc 62mg
Slow-Cooker Size: 4- or 5-quart
Prep: 15 minutes
Cook: 4 hours, 30 minutes
Quick Menu
• Hot cooked noodles
• Cornsticks
15 Minutes or Less to Prep • Company’s Coming
Thai-Style Pork Stew
2 pounds boneless pork loin, cut into 4 pieces
2 cups (1- x ¼-inch) julienne red bell pepper
¼ cup teriyaki sauce
2 tablespoons rice or white wine vinegar
1 teaspoon dried crushed red pepper
2 garlic cloves, minced
¼ cup creamy peanut butter
6 cups hot cooked basmati rice
½ cup chopped green onions
2 tablespoons chopped dry-roasted peanuts
8 lime wedges
• Trim fat from pork. Place pork and next 5 ingredients in a 4-quart slow cooker.
• Cover and cook on HIGH 1 hour. Reduce heat to LOW, and cook 6 hours. Remove pork from slow cooker, and coarsely chop. Add peanut butter to liquid in slow cooker; stir well. Stir in pork.
• Combine stew and rice in serving bowls. Top each serving with onions and chopped peanuts; serve with lime wedges. Makes 8 servings (serving size: 1 cup stew, 1 tablespoon green onions, about ½ teaspoon peanuts, and 1 lime wedge).
Per serving: Calories 397 (27% from fat); Fat 12.1g (sat 3.3g, mono 3.5g, poly 0.9g); Protein 30.0g; Carb 41.1g; Fiber 1.5g; Chol 67mg; Iron 2.9mg; Sodium 434mg; Calc 26mg
Slow-Cooker Size: 4-quart
Prep: 12 minutes
Cook: 7 hours
Flavor Appeal
Peanut butter melds with classic Asian flavors to lend this one-dish meal a Thai flair.
A spritz of lime over each serving makes a perfect accent.
15 Minutes or Less to Prep • Comfort Food
Ranch-Style Beans
1 (1-pound) package dried pinto beans
3 (14-ounce) cans low-sodium fat-free chicken broth
1 medium onion, diced
1 green bell pepper, seeded and diced
1 garlic clove, minced
1 tablespoon chili powder
2 tablespoons Worcestershire sauce
½ teaspoon dry mustard
¼ teaspoon black pepper
1 (10-ounce) can diced tomatoes and green chiles
• Place beans in a Dutch oven; add water 2 inches above beans. Bring to a boil. Boil 1 minute; cover, remove from heat, and let stand 1 hour. Drain.
• Place soaked beans in a 5-quart slow cooker; add broth and next 7 ingredients.
• Cover and cook on LOW 12 hours. Stir in tomatoes and green chiles. Makes 7 servings.
Per serving: Calories 259 (9% from fat); Fat 2.6g (sat 0.9g, mono 0.2g, poly 0.4g); Protein 17.1g; Carb 44.2g; Fiber 11.6g; Chol 4mg; Iron 3.8mg; Sodium 289mg; Calc 105mg
Slow-Cooker Size: 5-quart
Prep: 10 minutes
Cook: 12 hours
Other: 1 hour
Overnight Soak Option
To soak beans overnight, cover dried beans with 2 inches water; let soak 8 hours. Drain and proceed with recipe.
Quick Menu
• Rotisserie chicken
• Coleslaw
15 Minutes or Less to Prep
Roasted Sweet Onions
4 medium-size sweet onions
3 tablespoons extra-virgin olive oil
1½ teaspoons salt
2 teaspoons chopped fresh thyme
2 tablespoons balsamic vinegar
¼ teaspoon freshly ground pepper
• Cut each onion into 8 wedges or 6 slices. Place onion in a lightly greased 6-quart oval slow cooker; drizzle with olive oil. Sprinkle evenly with salt and thyme. Drizzle with balsamic vinegar; sprinkle with pepper.
• Cover and cook on HIGH 4 hours or until browned and tender. Serve with steak or pork chops. Makes 6 servings.
Per serving: Calories 107 (59% from fat); Fat 7.0g (sat 1.0g, mono 5.4g, poly 0.6g); Protein 1.4g; Carb 10.2g; Fiber 2.1g; Chol 0mg; Iron 0.3mg; Sodium 586mg; Calc 30mg
Slow-Cooker Size: oval 6-quart
Prep: 8 minutes
Cook: 4 hours
Test Kitchen Secret
You’ll need a large slow cooker for maximum surface area, not depth.
These onions are great served chilled on a bed of baby lettuces with balsamic vinaigrette and blue cheese.
15 Minutes or Less to Prep
Overnight Apple Butter
1 cup firmly packed brown sugar
½ cup honey
¼ cup apple cider
1 tablespoon ground cinnamon
¼ teaspoon ground cloves
⅛ teaspoon ground mace
10 medium apples, peeled, cored, and cut into large chunks (about 2½ pounds)
• Combine all ingredients in a 5-quart slow cooker.
• Cover and cook on LOW 10 hours or until apples are very tender.
• Place a large fine-mesh sieve over a bowl; spoon one-third of apple mixture into sieve. Press mixture through sieve using the back of a spoon or ladle. Discard pulp. Repeat procedure with remaining apple mixture. Return apple mixture to slow cooker.
• Cook, uncovered, on HIGH 1½ hours or until mixture is thick, stirring occasionally. Spoon into a bowl; cover and chill up to 1 week. Makes 16 servings (serving size: ¼ cup).
Per serving: Calories 126 (1% from fat); Fat 0.1g (sat 0g, mono 0g, poly 0g); Protein 0.3g; Carb 33.2g; Fiber 1.3g; Chol 0mg; Iron 0.4mg; Sodium 6mg; Calc 20mg
Slow-Cooker Size: 5-quart
Prep: 15 minutes
Cook: 11 hours, 30 minutes
Apple Picker
Using a mixture of apple varieties—rather than using just one type—produces apple butter with rich, complex flavors. Good choices include Granny Smith, Esopus Spitzenburg, Jonathan, Northern Spy, Rome, Stayman, Winesap, and York.
Enjoy this apple butter over toast or English muffins, or serve it with pork chops or chicken.