The 50 Best Healthy Slow Cooker Recipes (3 page)
Read The 50 Best Healthy Slow Cooker Recipes Online
Authors: Adams Media
Tags: #healthy, #recipes, #slow cooker, #cooking
Ingredients
4 large onions, thinly sliced
1
â
2
tablespoon butter
1
â
2
tablespoon olive oil
1
â
2
teaspoon sugar
3 tablespoons flour
2 quarts beef or chicken stock
Place the onions, butter, oil, sugar, and flour into a 4-quart slow cooker. Cook on high for 40 minutes.
Add the stock and reduce to low. Cook for 8 hours.
| Per Serving | ||
|---|---|---|
| Calories: 140 | Fat: 4.5 g | Protein: 7 g |
| Sodium: 350 mg | Fiber: 1 g | Carbohydrates: 19 g |
Cheese Toast
Place 4 thin slices of Italian bread on a baking sheet. Sprinkle each with a teaspoon of shredded reduced-fat Italian mixed cheese or Swiss cheese. Bake for 10 minutes at 350°F.
Texas Firehouse Chili
This no-bean chili is similar to dishes entered into firehouse chili cook-offs all over Texas.
Serves 4
Ingredients
1 pound cubed lean beef
2 tablespoons onion powder
1 tablespoon garlic powder
2 tablespoons Mexican-style chili powder
1 tablespoon paprika
1
â
2
teaspoon oregano
1
â
2
teaspoon freshly ground black pepper
1
â
2
teaspoon white pepper
1
â
2
teaspoon cayenne pepper
1
â
2
teaspoon chipotle pepper
8 ounces tomato sauce
Quickly brown the beef in a nonstick skillet. Drain off any excess grease.
Add the meat and all of the remaining ingredients to a 4-quart slow cooker. Cook on low up to 10 hours.
| Per Serving | ||
|---|---|---|
| Calories: 260 | Fat: 12 g | Protein: 25 g |
| Sodium: 430 mg | Fiber: 3 g | Carbohydrates: 12 g |
Rouladen
Rouladen is a German dish that has many variations; this one is simply delicious!
Serves 4
Ingredients
1
â
4
cup red wine
1 cup water
4 very thin round steaks (about
3
â
4
pound total)
2 tablespoons grainy German-style mustard
1 tablespoon lean bacon crumbles (optional)
4 dill pickle spears
Pour the wine and water into the bottom of an oval 4-quart slow cooker.
Place the steaks horizontally on a platter. Spread
1
â
2
tablespoon mustard on each steak and sprinkle with one-quarter of the bacon crumbles. Place one of the pickle spears on one end of each steak. Roll each steak toward the other end, so it looks like a spiral. Place on a skillet seam-side down. Cook for 1 minute, then use tongs to flip the steaks carefully and cook the other side for 1 minute.Place each roll in a single layer in the water-wine mixture. Cook on low for 1 hour. Remove the rolls, discarding the cooking liquid.
| Per Serving | ||
|---|---|---|
| Calories: 180 | Fat: 7 g | Protein: 20 g |
| Sodium: 970 mg | Fiber: <1 g | Carbohydrates: 7 g |
Roulade Rules
Roulade, the generic term for steak wrapped around a savory filling, works best with steaks that are approximately
1
â
8
thick, 8â10 long, and 5 wide. Look for them in the meat section labeled as “rolling steaks,” or ask the butcher to specially cut some. They are a great way to enjoy red meat in small portions.
Mongolian Beef
This homemade version is lower in fat and sodium than the Chinese takeout favorite.
Serves 6
Ingredients
3 pounds lean beef bottom roast, extra fat removed
3 cloves garlic, grated
1 knob peeled fresh ginger, grated
1 medium onion, thinly sliced
1
â
2
cup water
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â
2
cup low sodium soy sauce
2 tablespoons black vinegar
2 tablespoons hoisin sauce
1 tablespoon five-spice powder
1 tablespoon cornstarch
1 teaspoon red pepper flakes
1 teaspoon sesame oil
Place all ingredients in a 4-quart oval slow cooker. Cover and cook for 5 hours on low or until the meat is thoroughly cooked through and tender.
Remove the roast to a cutting board. Slice thinly and return it to the slow cooker. Cook for an additional 20 minutes on high. Stir the meat and the sauce before serving.
| Per Serving | ||
|---|---|---|
| Calories: 490 | Fat: 27 g | Protein: 49 g |
| Sodium: 930 mg | Fiber: <1 g | Carbohydrates: 10 g |
Beef and Guinness Stew
This stew is filled with vegetables and is very flavorful. The small amounts of sugar and cocoa eliminate the bitterness occasionally found in similar stews without being detectable.
Serves 8
Ingredients
2 teaspoons canola oil
1 large onion, diced
2 parsnips, diced
2 carrots, diced
2 stalks celery, diced
3 cloves garlic, minced
2 russet potatoes, diced
2 tablespoons fresh rosemary, minced
2 pounds lean top round roast, cut into 1 cubes
1 tablespoon dark brown sugar
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â
4
teaspoon salt
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â
2
teaspoon freshly ground black pepper
1 tablespoon baking cocoa
1 cup water
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â
2
cup Guinness extra stout
1
â
2
cup frozen peas
Heat the oil in a large skillet. Sauté the onions, parsnips, carrots, celery, garlic, potatoes, rosemary, and beef until the ingredients begin to soften and brown. Drain any excess fat.
Add to a 4-quart slow cooker. Sprinkle with sugar, salt, pepper, and cocoa. Pour in the water and Guinness. Stir. Cook for 8â9 hours on low.
Add the frozen peas. Cover and cook an additional
1
â
2
hour on high. Stir before serving.
| Per Serving | ||
|---|---|---|
| Calories: 230 | Fat: 5 g | Protein: 27 g |
| Sodium: 170 mg | Fiber: 4 g | Carbohydrates: 25 g |
Choosing Cuts of Beef
Leaner cuts like top round are excellent choices for slow cooking because the long cooking time tenderizes them. Look for cuts that have minimal marbling and trim off any excess fat before cooking. Searing and sautéing are good ways to cook off some external fat before adding the meat to the slow cooker. Drain any excess fat.
Pot Roast with Red Wine
A little bit of wine goes a long way in flavoring this simple one-crock meal. Using lean meat ensures grease-free vegetables.
Serves 6
Ingredients
1
â
3
cup red wine
1
â
2
cup water
4 red skin potatoes, quartered
3 carrots, cut into thirds
2 bulbs fennel, quartered