The 50 Best Healthy Slow Cooker Recipes (2 page)
Read The 50 Best Healthy Slow Cooker Recipes Online
Authors: Adams Media
Tags: #healthy, #recipes, #slow cooker, #cooking
| Per Serving | ||
|---|---|---|
| Calories: 25 | Fat: 1.5 g | Protein: 1 g |
| Sodium: 0 mg | Fiber: 2 g | Carbohydrates: 3 g |
Tahini Tips
Tahini is a paste made from ground sesame seeds. The most common tahini uses seeds that have been toasted before they are ground, but “raw” tahini is also available. The two can be used interchangeably in most recipes, but occasionally a recipe will specify one or the other. Look for tahini near the peanut butter, in the health food section, or with the specialty foods in most grocery stores.
Shrimp and Artichoke Dip
This unusual dip is delicious with sesame pretzels or pita chips.
Serves 20
Ingredients
8 ounces reduced-fat cream cheese
1
â
2
cup reduced-fat sour cream
1
â
2
cup green onion, diced
1 tablespoon Worcestershire sauce
1
1
â
2
teaspoons Chesapeake Bay seasoning
12 ounces frozen artichoke hearts, defrosted
8 ounces peeled salad shrimp
Place the cream cheese, sour cream, green onion, Worcestershire sauce, and Chesapeake Bay seasoning in a food processor. Pulse until smooth and well blended. Add the artichoke hearts and pulse twice.
Scrape into a medium bowl. Add the shrimp and stir to evenly distribute.
Scrape into a 2-quart slow cooker. Cook on low 40 minutes. Stir before serving.
| Per Serving | ||
|---|---|---|
| Calories: 50 | Fat: 3 g | Protein: 4 g |
| Sodium: 220 mg | Fiber: <1 g | Carbohydrates: 3 g |
Cooking with Cream Cheese
While reduced-fat cream cheese can be successfully cooked, fat-free cream cheese separates when heated. Do not use fat-free cream cheese unless it is specifically called for. In addition, always use brick cream cheese. Whipped or spreadable cream cheese has additives to make it spread easily that separate during cooking.
Fig and Ginger Spread
This rich-tasting spread is great swirled into Greek yogurt or spread on a whole-wheat English muffin.
Serves 25
Ingredients
2 pounds fresh figs
2 tablespoons fresh ginger, minced
2 tablespoons lime juice
1
â
2
cup water
3
â
4
cup sugar
Place all ingredients in a 2-quart slow cooker. Stir. Cook on low for 2â3 hours. Remove the lid and cook an additional 2â3 hours until the mixture is thickened.
Pour into airtight containers and refrigerate up to 6 weeks.
| Per Serving | ||
|---|---|---|
| Calories: 50 | Fat: 0 g | Protein: 0 g |
| Sodium: 0 mg | Fiber: 1 g | Carbohydrates: 13 g |
Mushroom Barley Soup
Using three types of mushrooms adds a lot of flavor to this soup.
Serves 8
Ingredients
1 ounce dried porcini mushrooms
1 cup boiling water
1
1
â
2
teaspoons butter
5 ounces fresh shiitake mushrooms, sliced
4 ounces fresh button mushrooms, sliced
1 large onion, diced
1 clove garlic, minced
2
â
3
cup medium pearl barley
1
â
4
teaspoon ground black pepper
6 cups beef broth
Place the dried porcini mushrooms in a heat-safe bowl. Pour the boiling water over the mushrooms. Soak for 15 minutes.
Meanwhile, melt the butter in a medium skillet. Sauté the fresh mushrooms, onion, and garlic until the onions are soft.
Drain the porcini mushrooms and discard the water. Add all of the mushrooms, onions, garlic, barley, pepper, and the broth to a 4-quart slow cooker. Stir. Cook 6â8 hours on low.
| Per Serving | ||
|---|---|---|
| Calories: 110 | Fat: 1.5 g | Protein: 6 g |
| Sodium: 590 mg | Fiber: 4 g | Carbohydrates: 20 g |
Hearty Vegetarian Variation
Add 1 diced carrot, 1 diced celery stalk, and 1 diced red potato with the rest of the ingredients. Use vegetable stock or broth instead of beef broth. Stir in some fresh thyme prior to serving.
Thai Chicken Rice Soup
This Thai-influenced soup is wonderful when you're feeling under-the-weather. It is also a great way to use up leftover chicken and that last box of rice from Chinese takeout.
Serves 8
Ingredients
2 quarts chicken stock or broth
2 carrots, diced
2 stalks celery, diced
2 knob fresh ginger, minced
1
â
2
knob galangal root, minced
2 tablespoons lime juice
1 onion, minced
4 cloves garlic, minced
1
â
8
teaspoon salt
1
â
2
teaspoon freshly ground pepper
1
â
2
cup cilantro, minced
1
1
â
2
cups cooked rice
2 cups cooked chicken, diced
Place the chicken stock, carrots, celery, ginger, galangal root, lime juice, onion, garlic, salt, and pepper in a 4-quart slow cooker. Stir. Cook on low for 7â9 hours.
Stir in the cilantro, rice, and chicken. Cook on high for 15â30 minutes. Stir prior to serving.
| Per Serving | ||
|---|---|---|
| Calories: 210 | Fat: 4.5 g | Protein: 19 g |
| Sodium: 430 mg | Fiber: 2 g | Carbohydrates: 23 g |
Leek, Potato, and Carrot Potage
Potage is a classic French home-style soup that is perfect for a blustery winter day.
Serves 6
Ingredients
4 cups leeks, sliced
4 russet potatoes, peeled and cubed
2 carrots, diced
5 cups water
1
â
4
teaspoon salt
1
â
2
teaspoon white pepper
Place all ingredients into a 4-quart slow cooker. Cook on low for 7 hours.
Purée using an immersion blender or purée in batches in a blender. Serve piping hot.
| Per Serving | ||
|---|---|---|
| Calories: 160 | Fat: 0 g | Protein: 4 g |
| Sodium: 130 mg | Fiber: 4 g | Carbohydrates: 36 g |
French Onion Soup
Traditionally the soup is topped with loads of cheese and bread, but in this slimmed-down version, the cheesy bread is served on the side.
Serves 8