Untitled - Alliance Health

Table of Contents
Page
Top 10 Tips for Better Slow-Cooker Meals
1
Slow Cooker Chicken Tacos
2
Cream Cheese Italian Chicken
2
Asian Braised Pork Tenderloin
3
Broccoli Cheddar Soup
4
Slow Cooker Roast
5
Harvest Chicken and Potatoes
6
Slow Cooker Chicken Noodle Soup
7
Slow Cooker Cheeseburgers
8
Japanese Lamb
8
Spicy Beef Roast
9
Comforting Slow Cooker Chili
10
Cream Cheese Chicken
10
Slow Cooker Pork
11
Slow Cooker Chicken Marsala
12
Pulled Pork Sandwiches
13
Chicken Creole
14
Easy Swiss Steak
14
Slow Cook Classic Beef Barley Soup
15
Slow Cooked Chili Mac
16
Slow Cooked Bean Soup
17
Pot Roast – Bloody Mary Style
18
Easy Italian Beef
19
Tex-Mex Pork with Lime-Flavored Onions
19
Slow Cooker Salmon Patties
20
Easy Slow Cooker Lemony Garlic Chicken Breast
20
Slow cookers have never been so popular – and no wonder!
Slow cookers make meats and vegetables irresistibly tender. Hours of simmering add extra flavor
to every bite. And these kitchen workhorses keep cooking while you’re away, making it easy to
have a hot meal waiting when you get home at the end of a busy day.
Whether you’re new to slow cooking or have enjoyed it for years, here are some of our favorite
tips to help you get the most from your appliance.
1. K
now your slow cooker. Newer models may cook at higher temperatures than old ones, requiring shorter
cooking times. Also, if your slow cooker has hot spots, rotate the ceramic insert halfway through the
cooking time.
2. B
rown is beautiful. Slow cookers don’t brown food, so maximize appearance and flavor by searing meats
and vegetables in a skillet first. (And drain the fat.)
3. S
ome meats are better. Slow cookers have a magical effect on many tougher, fatty meats, making them
melt-in-your-mouth tender and tasty. Great cuts include dark meat chicken, short ribs, chuck roasts, pork
shoulders and lamb shanks. Leaner cuts like chicken breasts and pork tenderloin may dry out a little.
4. F
irst thing’s first. Add layers of ingredients to the slow cooker in the order that the recipe calls for. Some
foods need the extra heat at the bottom to cook properly.
5. S
ome things can wait. Dairy products and seafood may break down if cooked for a long time. Add
seafood in the last hour and dairy during the last 15 minutes of cooking unless the directions say
otherwise.
6. G
ive it room. Slow cookers do best when they are between one-half and two-thirds full. Pay attention to
the size of slow cooker recommended in your recipes.
7. L
eave the lid alone. Every time you open the lid, enough heat escapes to add as much as 20 minutes
to the needed cooking time. Leave it closed until about half an hour before the lowest recommended
cooking time, when you should check doneness.
8. T
hink fresh for seasonings. For slow cooking, you’ll get the right amount of flavor from herbs and spices
if you choose fresh ones rather than dried ones. Fresh ones take longer to release their flavors, so they
are a better match for the long cooking times of slow-cooker recipes.
9. Get
into the safety zone. Bacteria thrive in temperatures up to 140 degrees. To avoid illness, don’t let
ingredients spend too much time below that temperature. Remember, slow cookers heat slowly. Never
add frozen ingredients. Cut up whole chicken or large pieces of meat. And if you are cooking on Low, heat
liquids before adding them.
10. M
ake cleanup a snap. Before adding ingredients, use an inexpensive disposable plastic liner (sold in
stores) or coat the inside of your slow cooker with cooking spray.
Page 1
Slow Cooker Chicken Tacos
Ingredients:
1-2 lbs. boneless, skinless chicken breasts
1 can red enchilada sauce
1 can diced green chilies
3/4 cup diced onion
Whole-wheat flour tortillas
Toppings:
Grated Cheddar cheese
Diced tomatoes
Nutrition Facts
Shredded lettuce
Servings: 6
Per serving:
Sour cream
Calories 210
Salsa
Total Fat 9.5g
Saturated Fat
Directions:
Cholesterol 1. Place chicken, enchilada sauce, green chilies, and onion in slow cooker.
Sodium Cook on low heat for 3-4 hours. When fully cooked, shred chicken with fork.
2. S erve on warm whole-wheat tortillas and top with cheese, lettuce,
2g
34mg
444mg
Carbohydrates 14g
Protein 19g
tomatoes, and sour cream.
3. If you are running high, you can easily turn this into a very low-carb taco
salad by simply eliminating the tortilla.
Cream Cheese Italian Chicken
Ingredients:
1 can Cream of Chicken Soup (+1 can of water)
1 8 oz. block of low-fat cream cheese (cut into about 8 cubes)
1 packet of Italian dressing mix (the dry seasonings)
1-2 lbs. of boneless, skinless chicken breast
Directions:
Nutrition Facts
Servings: 6
1. Mix Cream of Chicken Soup, water, and dressing packet.
Per serving:
3. Cover with Cream of Chicken Soup mixture.
Total Fat
4. Cook on Low for 7 hours or High for 4.
10.2g
Saturated Fat
2. Place chicken and cubed cream cheese on the bottom of the slow cooker.
Calories197.2
5.3g
5. R
emove chicken and shred (If you have a Kitchenaid stand mixer, you
Sodium782.9mg
can use the paddle attachment and shred the warm chicken quickly. If
Carbohydrates14.4g
not, just put chicken on a cutting board and shred with forks.)
Fiber25g
6. Return chicken to slow cooker, mix, and set to warm.
Protein9.5g
7. Cook rice or noodles.
Sugar.2g
8. Pour warm chicken mixture over rice or noodles and serve.
(Rice or noodles not included in nutrition facts)
9. Enjoy!
Page 2
Asian Braised Pork Tenderloin
Ingredients:
2.5 lbs. lean pork tenderloin
MARINADE:
1 Tbsp. Dijon mustard
2 tsp. ground ginger
2 tsp. curry powder
2 tsp. ground coriander
1/2 tsp. black pepper, ground
1/2 Tbsp. rice wine vinegar
Nutrition Facts
GLAZE:
Servings: 6
2 Tbsp. honey
Calories 178
1 tsp. garlic powder
Total Fat 4g
1 tsp. onion powder
Saturated Fat 1g
2 Tbsp. lite soy sauce
Cholesterol 2 Tbsp. rice wine vinegar
Sodium 1 Tbsp. warm water
Total Carbohydrates 1 tsp. sesame oil
Dietary Fiber 1g
Sugar 6g
Protein 25g
1 Tbsp. Dijon mustard
Per serving:
60mg
186mg
8g
Directions:
1. In large mixing bowl, mix all marinade ingredients together. Trim fat off of
tenderloin and cut into 1” squares. Place tenderloin pieces into marinade and mix thoroughly. Cover tightly and marinate
overnight in fridge.
2. P repare slow cooker with pan spray and place tenderloin pieces in it. Cook on High for 3 to 4 hours or on Low for 6 to 8
hours. When done, turn off slow cooker.
3. In separate pan on stove, prepare the glaze. Cook over medium heat for 5 minutes stirring constantly.
4. R emove tenderloin pieces with slotted spoon onto serving platter. Pour glaze over tenderloin pieces, lightly stir to make
sure all pieces are coated. Serve as is, or shred for sandwiches ... wonderful over brown rice.
Page 3
Broccoli Cheddar Soup
Ingredients:
1/4 cup whole-wheat pastry flour
2 Tbsp. extra-virgin olive oil
4 cups low-sodium and low-fat chicken broth
1 lb. frozen broccoli, thawed and chopped
4 cups shredded Cheddar cheese
1 to 2 tsp. garlic powder, to taste
Salt and pepper to taste
Pan spray
Directions:
1. A dd oil in frying pan and heat but not so that it smokes. Slowly start
whisking flour into it, a little at a time until smooth and bubbly. Be sure
to whisk well.
2. Slowly whisk in chicken broth a little at a time, keeping the mix all smooth
and bubbly. When all chicken broth is mixed in, remove from heat.
3. Spray inside of slow cooker. Pour mixture into it. Add broccoli.
4. Cook on Low, covered, for 4 to 6 hours.
5. When cooked, add cheese 1 cup at a time being sure it is thoroughly melted
Nutrition Facts
Servings: 6 Per serving:
Calories 168
Total Fat 13g
Saturated Fat Cholesterol Sodium 7g
35mg
241mg
Total Carbohydrates 4g
Fiber 1g
Protein 10g
Sugar1g
before you add the next cup. Mix thoroughly after each cup of cheese.
6. When done, stir in salt and pepper and garlic to taste.
Page 4
Slow Cooker Roast
Ingredients:
2 1/2 pounds rump roast
2 Tbsp. corn starch
2 Tbsp. tapioca, dry
10 cloves fresh garlic, peeled and minced (yes, 10 cloves)
3 large carrots, peeled and sliced into coin-size circles
1 lb. tiny red potatoes, peeled
2 cups lite beef broth
1 Tbsp. balsamic vinegar
2 Tbsp. onion flakes
1/2 tsp. black pepper
1 tsp. salt
Nutrition Facts
Servings: 8
Per serving:
Calories316.2
Total Fat
Saturated Fat
11.4 g
4.4 g
Directions:
Cholesterol
1. U se minimum 5 qt. slow cooker. Know your cooker. The newer it is,
Protein
34 g
Sodium
545.3 mg
the faster the meal may cook.
93.8 mg
2. Spray pot with pan spray to prevent sticking.
3. P our beef broth into slow cooker and add cornstarch and tapioca.
Whisk well, until blended.
4. Stir in vinegar and dry ingredients plus the garlic. Mix well.
5. Add beef. Turn over once to drench all the ingredients all over the roast.
6. Add veggies around roast.
7. Cook 8 hours on Low or 4 hours on High.
8. Remove roast and veggies, mix gravy and serve.
Page 5
Harvest Chicken and Potatoes
Ingredients:
1 lb. boneless, skinless chicken breast, cut into 1” pieces
3 Tbsp. flour
1/2 tsp. salt
1/4 tsp. black pepper
12 ounces small new potatoes, scrubbed and halved
2 cups baby carrots, cut into thirds
2 celery stalks cut into 1/2” pieces
1 large onion, chopped
Nutrition Facts
1 can (4 oz.) mushrooms, sliced and drained
Servings: 6 2 cloves garlic
Calories 3/4 tsp. dried thyme
Fat3g
1/4 tsp. dried sage
Protein21g
1 cup low-sodium chicken broth
Carbohydrate 1 Tbsp. margarine or butter
Fiber
Sodium Directions:
Cholesterol Per serving:
194
21g
3g
455 mg
55 mg
1. In a small bowl mix together 2 Tbsp. flour, and 1/4 tsp. of salt and
pepper. Coat the chicken with it.
2. Add to slow cooker.
3. Stir in potatoes, carrots, onions, celery, mushrooms, garlic, 1/2 tsp. thyme, sage and broth.
4. Cover and cook on High for 4 hours or Low for 6 to 7 hours.
5. In a small bowl, mix together remaining flour and melted margarine; mix together until a paste forms.
6. P ush the contents of slow cooker to one side and with a whisk add in remaining salt, thyme, and flour paste.
Mix until thick.
7. Cook 1 more hour, or until thoroughly thickened.
Page 6
Slow Cooker Chicken Noodle Soup
Ingredients:
1 whole chicken (about 3 lbs.), cut into 8 pieces
2 large onions: one should be peeled and quartered and the other should
be diced small
3 large carrots: one should be peeled and quartered and the other should
be diced small
3 sprigs flat-leaf parsley
1/2 tsp. crushed dried thyme
1/2 tsp. crushed dried marjoram
Nutrition Facts
1/4 tsp. freshly ground pepper
Servings: 6 1 quart canned no-salt no-fat chicken broth
Calories 285
1 quart water
Protein 31g
6 oz. medium-wide egg noodles, cooked separately
Total Fat 4 oz. button mushrooms, sliced
Carbohydrates 1/2 lb. fresh spinach, well washed and with large stems removed
Fiber 2 celery stalks, diced small
Cholesterol 72mg
Potassium 615mg
Sodium 121mg
Directions:
Per serving:
7g
24g
2g
1. T horoughly rinse and pat dry chicken. Place in a 5-qt. or larger crockery
slow cooker. Place the peeled and quartered onion, peeled and
quartered carrot, and parsley around chicken pieces. Sprinkle with
thyme, marjoram, and pepper.
2. A dd chicken broth, cover and cook on Low for 7 to 8 hours or on High for 2 1/2 to 3 hours. When finished cooking, skim
off and discard all surface fat from the broth. Remove and discard the onion, carrot and parsley. Remove the chicken from
broth and cool for about 10 minutes, until cool enough to handle. Remove and discard the chicken skin and bones, then
shred the chicken meat.
3. A dd shredded chicken back to the slow cooker and bring to a simmer. Add diced onion, diced carrots, diced celery,
mushrooms and spinach. Simmer for 10 minutes. Meanwhile, cook noodles according to package directions. (For an
added dose of fiber, you can replace regular egg noodles with whole-grain pasta or noodles.)
4. Just before serving, add cooked noodles to soup and season with salt and pepper to taste.
Page 7
Slow Cooker Cheeseburgers
Ingredients:
1 1/2 pounds very lean (96/4) ground beef
1/4 teaspoon garlic salt
1/2 teaspoon black pepper
2 tablespoons skim milk
1 cup chopped onion
2 cloves garlic
1 tablespoon prepared mustard
1 tablespoon pickle relish
Nutrition Facts
8 oz. Velveeta Light cheese
Servings: 10 (1/3 cup each) Per serving:
Calories
181
Fat
Directions:
1. Brown the ground beef in a large skillet until no longer pink.
2. Spray slow cooker with non-stick cooking spray.
Protein
7g
21 g
Carbohydrate
7g
Dietary fiber
Trace
the garlic salt, pepper, milk, onion, garlic, mustard, relish and cheese. Stir
Cholesterol
53 mg
to combine.
Sodium
3. P lace the cooked ground beef into the prepared slow cooker followed by
736 mg
(Nutrition facts do not include bun)
4. Cover and cook on Low for 2-3 hours.
5. Stir and serve on hamburger buns.
Japanese Lamb
Ingredients:
2 lbs. Lamb
1/4 cup soy sauce
1 Tbsp. honey
2 Tbsp. vinegar
2 Tbsp. sherry
2 garlic cloves, crushed
1/4 tsp. ginger, ground
Nutrition Facts
Servings: 8 Per serving:
Calories
257
Fat
19 g
Protein
15 g
Carbohydrate
4g
Dietary fiber
Trace
Cholesterol
63 mg
Sodium
968 mg
1 1/2 cups chicken stock – optional
Directions:
1. Put all ingredients in slow cooker and cook all day on Low.
Note: This works great on cheap stew lamb; it actually took away the
strong lamb taste. Try defatting the juices in the slow cooker, thickening
them with corn starch, and using them on green beans. Together with the
lamb and some yellow rice, it makes a great dinner. (Nutrition facts are
only for the serving of lamb.)
Page 8
Spicy Beef Roast
Ingredients:
1 3.5 to 4 pound boneless beef chuck roast
Salt
Black pepper
2 Tbsp. cooking oil (optional)
1/2 cup water
1 Tbsp. Worcestershire sauce
1 Tbsp. tomato paste
2 cloves garlic, minced
Nutrition Facts
Several dashes bottled hot pepper sauce
Servings: 10
1 Tbsp. corn starch
Calories
1 Tbsp. cold water
Fat
1 Tbsp. prepared horseradish
Cholesterol94mg
1/2 tsp. salt
Sodium227mg
Per serving:
203
6g
Carbohydrates2g
Directions:
Protein34g
1. Trim fat from meat and place into a 3-1/2 to 4-1/2 quart slow cooker.
Cut the meat to fit if necessary. Sprinkle meat with salt and pepper. If
desired, before adding the meat to the slow cooker, brown it in a large
skillet with a little oil over medium heat and then drain off the fat.
2. In a small bowl, combine the water, Worcestershire sauce, tomato paste, garlic, and hot pepper sauce. Pour over meat in
slow cooker.
3. Cover and cook on Low for 10-12 hours or on High for 5-6 hours.
4. Transfer meat to a serving platter, reserving cooking liquid. Cover meat with foil to keep warm.
5. F or gravy, strain cooking liquid and skim fat. Transfer liquid to a medium saucepan. In a small bowl combine corn starch
and 1 Tbsp water; stir into liquid in saucepan. Cook and stir over medium heat until thickened and bubbly. Cook and stir
for 2 minutes more. Stir in the horseradish and 1/2 tsp salt. Serve gravy with meat.
Page 9
Comforting Slow Cooker Chili
Ingredients:
1 lb. ground turkey breast or very lean ground beef
1 large onion, finely chopped
5 oz. pinto beans, rinsed and drained
8 1/2 oz. canned corn, rinsed and drained
15 oz. tomato sauce
14 1/2 oz. diced tomatoes
10 oz. diced tomato and green chilies
1 Tbsp. chili powder
Nutrition Facts
1 tsp. ground cumin
Servings: 8
1/2 tsp. garlic powder
Calories
1/2 tsp. salt
Carbohydrate24g
Per 1-cup serving:
214
Protein16g
Directions:
Total Fat
6g
1. In nonstick skillet over medium heat, cook ground meat until meat is no
Saturated fat
2g
longer pink; drain.
Sodium901mg
2. Transfer meat to slow cooker. Add remaining ingredients and stir until
Fiber5g
combined.
3. Cook on High for 4 hours; remove lid and stir quickly halfway through.
Cream Cheese Chicken
Ingredients:
1 1/2 pounds frozen uncooked boneless, skinless chicken breasts
15 oz. canned black beans, drained
15 oz. canned yellow corn, drained
16 oz. salsa (hot, medium or mild)
8 oz. Kraft Philadelphia Brand Fat-Free Cream Cheese
Nutrition Facts
Servings: 6
Directions:
Per serving:
1. Put frozen chicken breasts in slow cooker.
Calories275.8
2. Cover with black beans, corn and salsa.
Total Fat
3. C
ook on high 4-5 hours or until chicken is cooked. Place block of
2.1g
Saturated Fat
0g
Polyunsaturated Fat
0g
Monounsaturated Fat
0g
cream cheese on top and cook for additional 1/2 hr.
Cholesterol47.9mg
Sodium1621.3mg
Potassium0mg
Total Carbohydrate
32g
Dietary Fiber
8.7g
Sugars10.7g
Protein28.6g
Page 10
Slow Cooker Pork
Ingredients:
2 lbs. boneless pork shoulder ribs
1 Tbsp. olive oil
1 Tbsp. Montreal Steak Grill Mate seasoning (McCormick)
1/4 cup slivered onion
3 whole cloves garlic
1/4 cup fresh cilantro
1 tsp. cinnamon
1 tsp. coriander
Nutrition Facts
1 tsp. cumin
Servings: 8 1/2 tsp. allspice
Calories421.4
1/3 cup lime juice (Fresh Key lime is best)
Total Fat
28.9g
1/4 cup agave nectar (raw or amber)
Saturated Fat
10.2g
1 15 oz. can of diced tomatoes with garlic and onions
Cholesterol106.5mg
Per serving:
Sodium283.4mg
Directions:
Total Carbohydrates
1. In a measuring cup, whisk lime juice with agave nectar and set aside.
Dietary Fiber
2. C oat large skillet with olive oil and sear raw pork over medium heat.
Protein27.2g
10.7g
0.8g
Sprinkle Montreal seasoning on both sides as you turn the meat to
brown it.
3. W hile the meat is searing, place all your raw veggies and spices into
a 4-quart slow cooker. After searing, place each piece of meat on top
of the vegetables in the slow cooker, in layers. Be sure to leave space
between each piece.
4. P our undrained can of tomatoes and lime juice mixture over meat, cover and cook on High for 2 hours.
5. Reduce heat to Low and cook for another 2-4 hours until pork falls apart and makes a stew-like soup.
Notes: This is fantastic on rice with black beans or just in a bowl with some whole grain dipping bread. (Nutrition facts do
not include these extras.)
You can reduce the calories and carbs by using stevia or xylitol in lieu of the agave nectar. If you use stevia, only one packet
should be required. None of these should spike your sugars.
Page 11
Slow Cooker Chicken Marsala
Ingredients:
2 cloves garlic, finely chopped
1 Tbsp. vegetable oil
8 boneless, skinless chicken breasts
1/2 tsp. salt
1/2 tsp. pepper
2 jars (6 oz. each) sliced mushrooms, drained
1 cup sweet Marsala wine or chicken broth (from 32 oz. carton)
1/2 cup water
Nutrition Facts
1/4 cup corn starch
Servings: 8
3 Tbsp. chopped fresh parsley
Calories190
Total Fat
Directions:
1. S pray 4- to 5-quart slow cooker with cooking spray. In cooker, place
chopped garlic and oil.
2. S prinkle chicken with salt and pepper; place in cooker over garlic.
Place mushrooms over chicken; pour wine or broth over all.
3. Cover; cook on Low for 5-6 hours.
Saturated Fat
Per serving:
6g
1.5g
Cholesterol70mg
Sodium360mg
Carbohydrates7g
Dietary Fiber
1g
Protein26g
4. R emove chicken from the slow cooker; place on plate and cover to
keep warm.
5. In small bowl, mix water and corn starch until smooth; stir into liquid in
slow cooker.
6. Increase heat setting to High; cover and cook about 10 minutes or until sauce is slightly thickened.
7. R eturn the chicken to the slow cooker. Cover; cook on High 5 minutes longer or until chicken is hot.
8. To serve, spoon mushroom mixture over chicken breasts; sprinkle with parsley.
Page 12
Pulled Pork Sandwiches
Ingredients:
1 1/2 tsp. garlic powder
1 1/2 tsp. onion powder
1 1/2 tsp. ground black pepper
1 tsp. celery salt
3 lbs. pork, boneless shoulder roast
2 large onions
1/2 cup water
2 cups broccoli slaw mix
Nutrition Facts
1 cup low-fat, mayonnaise-based dressing
Servings: 16. Per serving:
16 whole-wheat hamburger buns
Calories: 270
Total Fat: 10 g
Directions:
Saturated Fat: 3 g
1. In a small bowl, stir together garlic powder, onion powder, pepper, and
Cholesterol: 55 mg
celery salt.
2. Trim fat from meat. Sprinkle pepper mixture evenly over meat; rub in
with your fingers.
3. P lace onions in a 3 ½- or 4-quart slow cooker. Add meat. If necessary,
Sodium: 500 mg
Carbohydrate: 24 g
Dietary Fiber: 2 g
Protein: 22 g
cut meat to fit.
4. P our the water over meat. Cover and cook on Low heat setting for 8 to
10 hours or on High for 4 to 5 hours.
5. R emove meat and onions from slow cooker to a cutting board; discard
cooking liquid. Using two forks, pull meat apart into shreds.
6. Tote meat in slow cooker. Tote broccoli and mayonnaise dressing in an insulated container with ice packs.
7. To serve: in a small bowl, combine shredded broccoli and 1/4 cup of the mayonnaise dressing. Spread bottoms of the
buns with the remaining mayonnaise dressing. Place meat mixture on bottoms of buns. Top with shredded broccoli
mixture; replace tops of buns.
Page 13
Chicken Creole
Ingredients:
4 skinless, boneless chicken breast halves
Salt and pepper to taste
Creole-style seasoning to taste
1 14.5 oz. can stewed tomatoes, with liquid
1 stalk celery, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 onion, diced
Nutrition Facts
1 4 oz. can mushrooms, drained
Servings: 6 1 fresh jalapeno pepper, seeded and chopped
Calories191
Per serving:
Protein29.6g
Directions:
Total Fat
1.8g
1. P lace chicken breasts in slow cooker. Season with salt, pepper, and Creole-
Saturated Fat
0.4g
Carbohydrates14.3g
style seasoning to taste.
2. S tir in tomatoes with liquid, celery, bell pepper, garlic, onion, mushrooms,
and jalapeno pepper.
Dietary Fiber
2.7g
Cholesterol68mg
3. Cook on Low for 10 to 12 hours, or on High for 5 to 6 hours.
Sodium431mg
Easy Swiss Steak
Ingredients:
1 1/2 pounds (720 g) boneless beef round steak, cut 1in (2.5cm) thick
2 Tbsp. (18 g) unbleached all-purpose flour
1/2 tsp. (2.5 ml) crushed dried thyme
1/4 tsp. (1.25 ml) sweet paprika
1 Tbsp. (15 ml) Worcestershire sauce
Canola oil cooking spray
Nutrition Facts
Servings: 6 Calories
Per serving:
191
Protein28g
Total Fat
Saturated Fat
4g
1.4g
Carbohydrates8g
Dietary Fiber
2g
Cholesterol71mg
Sodium102mg
1 large garlic clove, peeled and thinly sliced
2 medium celery ribs, thinly sliced
2 medium onions, peeled and thinly sliced
4 medium plum tomatoes, thinly sliced
1/2 cup (120 ml) reduced-sodium canned beef broth
Directions:
1. C
ombine flour, thyme, and paprika. Brush the boneless round steak
strips with Worcestershire sauce. Dredge in flour mixture.
2. Spray a large nonstick skillet with cooking spray. Over medium-high heat,
add steak pieces and brown on both sides, about 5 minutes per side.
3. P lace steak in a 3-quart (3-liter) or larger slow cooker. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth
over the top. Do not stir. Cover and cook on Low for 8 to 10 hours or on High for 4 to 5 hours.
4. To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.
Serve immediately.
Page 14
Slow Cooker Classic Beef Barley Soup
Ingredients:
1 1/2 lbs. top sirloin steak, cut 3/4 inch thick
28 oz. beef broth, 2 14-ounce cans
14 1/2 oz. canned stewed tomatoes, undrained
1 cup sliced carrots
2 medium onions, cut into wedges
1/2 cup barley, hulled, dry
1/2 cup water
1 bay leaf
Nutrition Facts
1 tsp. ground thyme, crushed
Servings: 8 2 medium garlic cloves, minced
Calories274.8
Per serving:
Carbohydrates17.3g
Directions:
Dietary Fiber
1. Remove excess fat from meat. Cut meat into 3/4-inch pieces.
Total Fat
2. In a 3 1/2- or 4-quart slow cooker, combine meat, beef broth, undrained
Saturated Fat
11.9g
4.4g
tomatoes, carrots, onions, barley, water, bay leaf, thyme, and garlic.
Protein24.4g
3. C over and cook on low-heat setting for 9 to 11 hours or on high-heat
Potassium100.9mg
setting for 4 1/2 to 5 1/2 hours. Remove and discard bay leaf.
3.7g
Sodium587.5mg
Page 15
Slow-Cooked Chili Mac
Ingredients:
1 1/4 lbs. lean ground beef (10% fat)
14 1/2 oz. canned unsalted diced tomatoes, drained
1 cup fresh chopped onion
1 medium garlic clove, minced
1 Tbsp. chili powder
1/2 tsp. salt
1/2 tsp. ground cumin
1/2 tsp. oregano leaves, dried
Nutrition Facts
1/4 tsp. black pepper
Servings: 6
1/4 tsp. hot red pepper flakes
Calories276.3
2 cup pasta, macaroni, whole wheat, cooked
Carbohydrates17.7g
Dietary Fiber
Per serving:
2.5g
Directions:
Total Fat
1. Crumble ground beef into slow cooker.
Saturated Fat
2. Add remaining ingredients, except macaroni, to slow cooker.
Potassium386.9mg
3. Cover and cook on Low 4 hours.
Protein24.9g
4. Stir in cooked macaroni. Cover and cook on Low 1 additional hour.
Sodium294.5mg
11.1g
4.4g
Page 16
Slow-Cooked Chicken and Bean Soup
Ingredients:
1 cup great northern beans, dry
1 cup fresh chopped onion (1 large onion yields enough)
1 cup chopped carrots (2 medium carrots yield enough)
1 fennel bulb, trimmed and cut into 1/2-inch pieces
2 medium garlic cloves, minced
1 tsp. ground thyme, crushed
1 tsp. dried marjoram, crushed
1/4 tsp. black pepper
Nutrition Facts
42 oz. low-fat unsalted chicken broth
Servings 8
2 1/2 cups cooked chicken breast, diced (about 12 oz.)
Calories205.2
14 1/2 oz. canned unsalted diced tomatoes, undrained
Carbohydrates22g
2 Tbsp. chopped parsley, snipped
Dietary Fiber
6.8g
Total Fat
3.2g
Saturated Fat
0.9g
Per serving:
Directions:
Protein21.2g
1. R inse the beans. Using a large saucepan or Dutch oven, combine beans
Potassium574.7mg
and enough water to cover beans by 2 inches. Bring to boiling; reduce
Sodium152.5mg
heat. Simmer, uncovered, for 10 minutes. Remove from heat. Cover and
let stand for 1 hour. Drain and rinse beans.
2. M eanwhile, in a 4- to 5-quart slow cooker, combine onion, carrots,
fennel, garlic, thyme, marjoram, and pepper. Place beans on top of
vegetables in cooker. Add chicken broth.
3. C over and cook on Low heat setting for 8 hours. Stir in cooked chicken and undrained tomatoes. Cover and cook for an
additional 30 minutes or until heated through. Stir in parsley and serve.
Page 17
Pot Roast – Bloody Mary Style
Ingredients:
3 lbs. beef, chuck arm pot roast, lean, uncooked, 1/8” trim
2 Tbsp. vegetable oil (optional)
3/4 cup vegetable blend juice, spicy, ready to drink
1/4 cup water
1 tsp. Worcestershire sauce
2 medium garlic cloves, minced
2 Tbsp. water, cold
4 tsp. corn starch
Nutrition Facts
1 Tbsp. horseradish
Servings: 10
1 pinch each of salt and pepper
Calories
Per serving:
215.9
Carbohydrates2.2g
Directions:
Dietary Fiber
0.2g
1. Remove fat from meat. Cut meat to fit into a 3 1/2- or 4-quart slow cooker.
Total Fat
6.6g
2. C ook meat in large non-stick skillet (with optional vegetable oil if desired)
Saturated Fat
2.4g
over medium heat until brown on all sides.
Protein34.3g
3. Drain fat and place meat in slow cooker.
Potassium575.3mg
4. C ombine tomato juice, 1/4 cup water, Worcestershire sauce, and garlic in
Sodium174.4mg
a small bowl. Pour over meat in cooker.
5. C over and cook on Low heat setting for 10 to 12 hours or on High heat
setting for 5 to 6 hours.
6. Transfer meat to serving platter, reserving cooking liquid. Cover meat with
foil to keep warm.
7. Pour cooking liquid into a glass measuring cup and skim off fat.
8. Measure 1 1/2 cups cooking liquid and set aside (discard any remaining liquid).
9. In a small saucepan combine 2 Tbsp. of water and 4 tsp. corn starch.
10. Stir in the reserved 1 1/2 cups liquid. Cook and stir over medium heat until thickened and bubbly.
11. Cook and stir for 2 minutes more, then stir in the horseradish.
12. Season gravy to taste with salt and pepper.
13. Serve meat with gravy.
Page 18
Easy Italian Beef
Ingredients:
1 2-pound boneless beef chuck pot roast
2 medium onions, cut into 1-inch pieces
1 large red sweet pepper, cut into ¾-inch chunks
1 2/3 cups light spaghetti sauce
Directions:
1. Trim fat from meat. Cut meat into 1-inch pieces. Place meat, onions
and sweet pepper in a 3-1/2 or 4-quart slow cooker. Add spaghetti
sauce.
2. C over and cook on Low heat setting for 9-10 hours or on High heat
setting for 4-1/2 to 5 hours.
3. A dd zucchini and cook for 1 more hour. If using Low setting, turn to
High for this final hour. Season to taste with black pepper.
Nutrition Facts
Servings: 7 Per serving:
Calories256
Fat6g
Carbohydrates16g
Cholesterol89mg
Protein35g
Sodium327mg
Notes: Prep time 25 minutes. Makes 6 to 8 servings.
Tex-Mex Pork with Lime-Flavored Onions
Ingredients:
1 14 oz. jar Roasted Ranchero Cooking Sauce (Pace Brand)
1 4 oz. can dice green chilies
3 ½ lbs. bone-in pork shoulder roast, well trimmed
1 medium red onion, sliced
1/4 cup fresh lime juice
1/2 cup chopped fresh cilantro
Nutrition Facts
Servings: 8
Per serving:
Calories268
Carbohydrates9g
Dietary Fiber
1g
Protein29g
Total Fat
Saturated Fat
12g
4g
Cholesterol97mg
Sodium607mg
Directions:
1. M
ix cooking sauce and chilies in a 4-quart or larger slow cooker. Add
pork and spoon sauce over the top.
2. Cover and cook on Low for 8 to 10 hours or until very tender.
3. A
t least 20 minutes before serving, toss onion slices with lime juice in
a medium bowl. Let stand, tossing once or twice until wilted.
4. Remove pork to a cutting board. Stir cilantro into mixture in slow-cooker.
5. B
reak pork into bite-size chunks with a wooden spoon. Return to
cooker and stir to mix.
6. S
poon pork mixture on warm tortillas. Top with marinated onions.
Fold and serve. Notes: Prep time is 18 minutes. Serve with corn
tortillas warmed as per package directions. (Nutrition facts do not
include tortillas.)
Page 19
Slow Cooker Salmon Patties
Ingredients:
2 large eggs, fork beaten
2.75 oz. canned salmon, drained, skin and round bones removed
1/2 cup water
1 cup soda cracker crumbs
1/2 tsp. celery salt
1/2 tsp. onion powder
1/4 tsp. salt
1/4 tsp. dill weed
Nutrition Facts
1/16 tsp. pepper
Servings: 4
1/2 cup corn flake crumbs
Calories171
Per serving:
Carbohydrates13g
Directions:
Total Fat
1. C ombine everything but the corn flake crumbs in a bowl. Shape into 8
Protein11g
patties. Coat with corn flake crumbs.
8g
Sodium578mg
2. P lace 4 patties on bottom of a 3½- or 5-quart slow cooker. Place remaining
patties on top of them.
3. Cover. Cook on Low for 4-5 hours or on High for 2 to 2½ hours.
Easy Slow Cooker Lemony-Garlic
Chicken Breast
Ingredients:
1 tsp. oregano
1/4 tsp. black pepper
2 lbs. boneless, skinless chicken breasts (six halves)
1 Tbsp. olive oil
1/4 cup water
3 Tbsp. lemon juice
Nutrition Facts
Servings: 6
Per serving:
Calories156.3
Carbohydrates1g
Dietary Fiber
0.2g
Total Fat
3.9g
Protein27.7g
Cholesterol69.2mg
Sodium142.6mg
2 tsp. minced garlic
1 tsp. chicken bouillon granules
1 tsp. parsley
Directions:
1. Mix oregano and pepper and sprinkle evenly over chicken pieces.
2. In a large non-stick skillet, using medium heat, brown chicken evenly
on both sides in olive oil.
3. M
ix remaining ingredients and pour over chicken, bringing mixture to
a gentle boil.
4. P
our skillet contents into slow cooker, cover, and cook on Low for 6
hours or on High for 3 hours.
Note: This chicken is very tasty served on a bed of brown rice with
steamed carrots. (Nutrition facts do not include these extras.)
Page 20
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healthcare professional. ©2015 Alliance Health.