Healthy Slow Cooker Cookbook (5 page)

This is a festive appetizer for a party. Serve leftovers with short-grain rice for a quick and easy meal.

1. Preheat the oven to 375°F. Line 2 baking sheets with parchment paper. In a large bowl, use your hands to mix the chicken, ground ginger, 2 tablespoons of pineapple juice, bread crumbs, egg, and minced onion and garlic. Form into 1″ balls. Place on the baking sheets and bake for 15 minutes or until cooked through.
   

2. Meanwhile, in a small bowl, whisk together the remaining pineapple juice, soy sauce, teriyaki sauce, ponzu sauce, lime juice, and cornstarch. Pour into a 6-quart slow cooker.
   

3. Add the grated ginger, sliced onion, pineapple, jalapeño, and brown sugar to the slow cooker. Stir.
   

4. Add the meatballs and cook on low for 6–9 hours.
   

PER SERVING
Calories: 170 | Fat: 5g | Sodium: 520mg | Carbohydrates: 18g | Fiber: 1g | Protein: 12g

How to Cut Up a Pineapple

Cut ½″ off the bottom and top of the pineapple. Use a knife to slice off the skin and remove any “eyes.” Slice the flesh from around the round core. Discard the core and cube the flesh.

This is a festive, high-protein treat. Package the nuts in cellophane bags and give as party favors or gifts.

Place the peanuts into a 4-quart slow cooker. Add the cinnamon and sugar and drizzle with butter. Stir. Cook on low for 2–3 hours, uncovered, stirring occasionally.

PER 1 OUNCE
Calories: 200 | Fat: 15g | Sodium: 0mg | Carbohydrates: 12g | Fiber: 2g | Protein: 7g

Serve these at a cocktail party as an alternative to plain salted nuts. They are also delicious stirred into trail mix.

1. Place the nuts into a 2- or 4-quart slow cooker. Drizzle with oil. Stir. Add the spices, and then stir again to distribute the seasoning evenly.
   

2. Cook on low for 1 hour, covered; then uncover and cook on low for 15 minutes or until the nuts look dry.
   

PER 1 OUNCE
Calories: 170 | Fat: 15g | Sodium: 45mg | Carbohydrates: 6g | Fiber: 3g | Protein: 6g

Serve this easy appetizer at your next holiday party straight from the slow cooker.

1. Defrost the meatballs according to package instructions. Mix together the chili sauce, cranberry sauce, sugar, and preserves in a large bowl.
   

2. Pour half of the sauce into the bottom of a 4-quart oval slow cooker. Place the meatballs on top. Pour the remaining sauce over the meatballs. Cook on low for 4 hours or on high for 2.
   

PER SERVING
Calories: 120 | Fat: 4g | Sodium: 250mg | Carbohydrates: 8g | Fiber: 0g | Protein: 14g

Simple Homemade Turkey Meatballs

In a small bowl, combine 1 pound ground turkey, ½ cup breadcrumbs, ½ teaspoon salt and pepper, 1/8 teaspoon nutmeg, and 1 minced shallot. Form into 1½″ balls. Broil for 10 minutes or until cooked through.

Serve this crowd-pleasing favorite as a hearty appetizer. Pair leftovers with steamed rice for a great lunch.

1. Arrange the drumsticks in a single layer on a broiling pan. Broil for 10 minutes on high, flipping the drumsticks once halfway through the cooking time.
   

2. Drain the juice from the pineapple into a 4- or 6-quart oval slow cooker. Add the teriyaki sauce, ginger, and hoisin sauce. Stir to combine.
   

3. Cut the pineapple rings in half. Add them to the slow cooker.
   

4. Add the drumsticks to the slow cooker and stir to combine. Cover and cook on low for 4–6 hours.
   

PER SERVING
Calories: 340 | Fat: 20g | Sodium: 300mg | Carbohydrates: 6g | Fiber: 0g | Protein: 31g

Using the slow cooker virtually eliminates any chance of overcooking or burning the granola.

1. Place the oats and almonds into a 4-quart slow cooker. Drizzle with honey, oil, and vanilla. Stir the mixture to distribute the syrup evenly. Cook on high, uncovered, for 1½ hours, stirring every 15–20 minutes.
   

2. Add the cherries, coconut, and sunflower seeds. Reduce heat to low. Cook for 4 hours, uncovered, stirring every 20 minutes.
   

3. Allow the granola to cool fully, and then store it in an airtight container for up to 1 month.
   

PER SERVING
Calories: 180 | Fat: 8g | Sodium: 0mg | Carbohydrates: 22g | Fiber: 4g | Protein: 5g

Frozen Italian meatballs make this appetizer a snap to make. Look for them near the meat products in your grocer's freezer.

1. Defrost the meatballs according to package instructions. Place them into a 2- or 4-quart slow cooker.
   

2. Heat the oil in a nonstick pan. Sauté the garlic, onion, and carrot until the carrots and onions start to soften. Add the crushed tomatoes, tomato paste, salt, pepper, and basil. Stir. Simmer until most of the liquid has evaporated.
   

3. Pour the sauce over the meatballs, and stir to coat them. Cook on low up to 6 hours.
   

PER SERVING
Calories: 170 | Fat: 8g | Sodium: 250mg | Carbohydrates: 13g | Fiber: 3g | Protein: 11g

Using Tomato Paste

Tomato paste is a thick paste made from skinned, seeded tomatoes. Its concentrated taste is perfect for slow cooking because it adds a lot of flavor without adding extra liquid. When combined with canned tomatoes, the result is a richer tasting sauce.

In this recipe, the mango provides natural sweetness and a tropical flair. Plate and pierce each morsel with a toothpick.

1. Quickly brown the pork in a nonstick skillet. Add the pork and mango to a 4-quart slow cooker.
   

2. In a small bowl, whisk together the garlic, jalapeño, salsa, salt, pepper, chipotle, chili powder, oregano, and the orange and lime juices. Pour over the mango and pork. Stir.
   

3. Cook on low for 6 hours; remove the cover and cook on high for 30 minutes. Stir before serving.
   

PER SERVING
Calories: 120 | Fat: 2.5g | Sodium: 105mg | Carbohydrates: 9g | Fiber: 1g | Protein: 15g

How to Cut Up a Mango

Slice the mango vertically on either side of the large flat pit. Using the tip of a knife, cut vertical lines into the flesh without piercing the skin. Make horizontal lines in the flesh to form cubes. Use a spoon to scoop out the cubes. Repeat for the other side.

All of the flavor, none of the guilt! Serve leftover meatballs over yolk-free egg noodles.

1. Preheat oven to 350ºF. In a shallow saucepan, cook the bread and milk on low until the milk is absorbed, about 1 minute. Place the bread into a large bowl and add the meat, garlic, egg, ¼ teaspoon allspice, and 1/8 teaspoon nutmeg.
   

2. Mix until all ingredients are evenly distributed. Roll into 1″ balls. Line two baking sheets with parchment paper. Place the meatballs in a single layer on the baking sheets. Bake for 15 minutes, and then drain on paper towel — lined plates.
   

3. Meanwhile, bring the stock, evaporated milk, butter, and remaining nutmeg and allspice to a simmer. Whisk in the flour and continue to whisk until the mixture is slightly thickened. Remove from heat.
   

4. Place the meatballs into a 4- or 6-quart oval slow cooker. Pour the sauce over the meatballs. Cook on low up to 6 hours. Stir gently before serving to distribute the sauce evenly.
   

PER SERVING
Calories: 110 | Fat: 3.5g | Sodium: 125mg | Carbohydrates: 7g | Fiber: 0g | Protein: 13g

Sweet and savory flavors marry to create a simple yet satisfying appetizer.

1. Place the chicken into a 4-quart slow cooker. In a small bowl, whisk together the onion, garlic, chili sauce, jam, Worcestershire sauce, and balsamic vinegar. Pour it over the meat.
   

2. Cook on low for 3 hours or until the chicken is cooked through. Stir before serving.
   

PER SERVING
Calories: 80 | Fat: 1.5g | Sodium: 150mg | Carbohydrates: 6g | Fiber: <1g | Protein: 12g

All about Balsamic Vinegar

Balsamic vinegar has a fruity flavor that works well in sweet or savory dishes. Aged balsamic vinegar is a gourmet product that can cost more than $50. Luckily, commercial-grade balsamic is readily available and perfectly acceptable when used in marinades, salad dressings, and sauces.

Making a snack mix with whole-grain cereal is a breeze in the slow cooker. Unlike the oven method, there is virtually no risk of burning and little attention or hands-on time is needed.

1. Pour the butter, spices, and Worcestershire sauce into the bottom of a 6-quart slow cooker. Stir. Add the cereal, pretzels, and nuts. Cook uncovered on low for 2–3 hours, stirring every 30 minutes.
   

2. Pour onto a baking sheet and allow to cool. Store in an airtight container.
   

PER SERVING
Calories: 100 | Fat: 5g | Sodium: 150mg | Carbohydrates: 11g | Fiber: 1g | Protein: 3g

Snack Mix Variations

Mexican: Substitute 1 teaspoon each cayenne pepper, ground chipotle, hot New Mexico chili powder, and oregano for the thyme, dill weed, and Worcestershire sauce. Japanese: substitute wasabi peas for the peanuts, and 1 teaspoon each sesame seeds, soy sauce, ground ginger, and white pepper for the paprika, thyme, dill weed, and Worcestershire sauce.