Fix-It and Forget-It Lightly: Healthy, Low-Fat Recipes for Your Slow Cooker
Phyllis Pellman Good
Format: PDF / Kindle (mobi) / ePub
Yes, Now you can have it all: Food from your slow cooker that is scrumptious, quick and easy to prepare and low fat!
minutes Cooking Time: 2-4 hours Ideal slow-cooker size: 4-qt. 2 10-oz. pkgs. frozen broccoli spears, thawed and cut in pieces 10¾-oz. can 98% fat-free cream of celery soup 1½ cups reduced-fat cheddar cheese, divided � cup yellow onions, finely chopped 1 cup baked potato chips, crushed 1. Combine broccoli, soup, 1 cup cheese, and onions in slow cooker sprayed with nonfat cooking spray. 2. Cover. Cook on low 3-4 hours or on high 2 hours, or until broccoli is done to your liking. 3. Mix
• 35 calories (0 calories from fat) • 0 total fat (0g saturated, 0g trans) • 0mg cholesterol • 5mg sodium • 8g total carbohydrate (0.5g fiber, 6g sugar) • 0g protein • 10%DV vitamin A • 20%DV vitamin C • 0%DV calcium • 2%DV iron Peach Chutney Jan Mast Lancaster, PA Makes 32 servings Prep. Time: 20 minutes Cooking Time: 5-8 hours Ideal slow-cooker size: 4-qt. 2 29-oz. cans (about 6 cups) peaches in sugar-free syrup, diced 1 cup raisins 1 small onion, chopped 1 garlic clove,
consistency. 5. Use your filling for burritos, chalupas, quesadillas, or tacos. —— PER SERVING —— • 80 calories (20 calories from fat) • 2.5g total fat (1g saturated, 0g trans) • 30mg cholesterol • 400mg sodium • 3g total carbohydrate (0g fiber, 1g sugar) • 10g protein • 0%DV vitamin A • 0%DV vitamin C • 2%DV calcium • 8%DV iron Note: After living in New Mexico for the past 30 years, I get homesick for New Mexican cuisine now that I live in Colorado. I keep memories of New Mexico
tomatoes, broth, tomato juice, rice, pepper, and hot sauce if you wish to cooker. Stir together well. 4. Cover. Cook on low 2-3 hours, or until rice has cooked tender. 5. Five minutes before end of cooking time, stir in cooked chicken and shrimp. 6. Cover and cook 5 more minutes. —— PER SERVING —— • 210 calories (60 calories from fat) • 6g total fat (2g saturated, 0g trans) • 85mg cholesterol • 440mg sodium • 15g total carbohydrate (2g fiber, 3g sugar) • 23g protein • 10%DV vitamin A
down to low and cook 4-5 hours. 6. Add peas for last 30 minutes of cooking. 7. Remove bay leaf before serving. —— PER SERVING —— • 280 calories (70 calories from fat) • 8g total fat (3g saturated, 1g trans) • 65mg cholesterol • 580mg sodium • 27g total carbohydrate (6g fiber, 5g sugar) • 25g protein • 80%DV vitamin A • 20%DV vitamin C • 4%DV calcium • 20%DV iron Tip: For increased flavor, you may want to divide � tsp. Mrs. Dash seasoning among the layers of vegetables in Step 3.