Shape this meat loaf the night before and refrigerate- then pop it in the cooker the next morning.
1 8-ounce can pizza sauce
1 beaten egg
½ cup chopped onion
½ cup chopped green sweet pepper
⅓ cup fine dry seasoned bread crumbs
½ teaspoon garlic salt
¼ teaspoon pepper
1 ½ pounds lean ground beef
½ cup shredded mozzarella cheese (2 ounces)
Reserve ⅓ cup pizza sauce; cover and chill. In a medium mixing bowl combine remaining pizza sauce and egg. Stir in onion, green sweet pepper, bread crumbs, garlic salt and pepper. Add ground beef and mix well.
On a sheet of foil, shape a 6-inch round meat loaf. Lift and transfer meat and foil to the slow cooker. Press meat away from sides of the cooker to avoid burning.
Cover; cook on low-heat setting for 7 to 9 hours or on high-heat setting for 3 ½ to 4 ½ hours (or to 170 degrees internal temperature).
Spread meat with the reserved ⅓ cup pizza sauce. Sprinkle with mozzarella cheese. Cover cooker and let stand 5 to 10 minutes.
Carefully lift meat loaf with foil and transfer to a serving plate; discard the foil.
Fat 20 g total
Protein 20 g
Carbohydrate 8 g
Sodium 510 mg
Potassium 360 mg
1 ½ pounds of beef stew meat, cut into 1 inch cubes
1 tablespoon cooking oil
2 cups sliced fresh mushrooms
½ cup sliced green onions
2 cloves garlic, minced
½ teaspoon dried oregano, crushed
¼ teaspoon salt
¼ teaspoon dried thyme, crushed
¼ teaspoon pepper
1 bay leaf
1 ½ cups low sodium beef broth
1 8-ounce carton dairy sour cream
½ cup all purpose flour
¼ cup water
4 cups hot cooked noodles or rice
In a large skillet brown beef, half at a time, in hot oil. Drain off fat.
Combine beef, mushrooms, onions, garlic, oregano, salt, thyme, pepper, and bay leaf all in the slow cooker. Pour beef broth over all.
Cover; cook on low-heat setting for 8 to 10 hours on high-heat setting for 4 to 5 hours. Discard bay leaf.
If using low-heat setting, turn to high-heat setting. Mix together sour cream, flour, and water. Stir about 1 cup of the hot liquid into sour cream mixture. Return all to slow cooker, stir and combine. Cover and cook on high-heat setting for 30 minutes or until thickened and bubbly.
Serve over hot cooked noodles or rice.
Fat 20 g total
Protein 36 g
Carbohydrate 38 g
Sodium 368 mg
Potassium 474 mg
2 baking potatoes (about 1 1/2 pounds), peeled and cut into chunks (3 1/3 cups)
1 (10-ounce) package frozen whole-kernel corn
2 celery stalks, chopped
2 carrots, peeled and cut into chunks (1 cup)
1 onion, cut into 1/2-inch-thick slices
2 garlic cloves, minced
1 can of low sodium tomatoes
1 diced jalapeno
1 1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
1 pound skinless, boneless chicken breast
4 skinless, boneless chicken thighs (about 10.5 ounces)
2 1/2 cups fat-free, lower-sodium chicken broth
4 (6-inch) fresh corn tortillas, cut into strips
Chopped fresh parsley (optional)
Place first 6 ingredients in an electric slow cooker. Stir in tomatoes and next 4 ingredients (through pepper). Place chicken on top of vegetables, and add broth. Cover and cook on HIGH for 4 hours.
Remove chicken from slow cooker; shred with 2 forks. Return chicken to slow cooker. Stir tortilla strips into stew. Garnish with parsley, if desired. Flavor with 1 tsp of Cholula hot sauce per serving.
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sodium 476 mg
Place onion in a 6-quart electric slow cooker coated with cooking spray; top with carrots and potatoes.
Combine broth, next 3 ingredients, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over vegetables.
Combine paprika, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; rub over chicken. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken. Cook 3 minutes on each side or until browned. Arrange chicken on top of vegetables.
Cover and cook on LOW for 3 1/2 hours or until chicken is done and vegetables are tender. Garnish with additional thyme, if desired.
Caloriesfromfat 0.0 %
Fat 4.9 g
Satfat 1.1 g
Monofat 1.7 g
Polyfat 1.1 g
Protein 21.7 g
Carbohydrate 20.7 g
Fiber 3.2 g
Cholesterol 80 mg
Iron 2.6 mg
Sodium 454 mg
Calcium 51 mg
Trim the visible fat from a 3-pound, boneless pork shoulder or butt.
Cut into bite-size cubes, removing and discarding additional fat as you go.
Rinse the pork pieces in cold water and place them into the slow cooker liner; turn the slow cooker to high to begin cooking the pork as you prepare the remaining ingredients.
In a sauce pan, combine:
1 1/2 cups of commercial tomatillo salsa (also called salsa verde or green salsa)
1 3/4 cups of reduced sodium chicken broth
1 thinly-sliced onion
1 teaspoon of cumin seeds or ground cumin
Bring this mixture to a boil over high heat, and then pour it over the pork in the slow cooker. Slice three plum tomatoes and gently stir them into the pork. Cover and cook on high for six to seven hours.
When the pork is tender enough to pull apart, spoon it into a large bowl with a slotted spoon. Cover it and keep it warm. Transfer the sauce and vegetables to a large skillet. Skim off and discard the fat, and then bring the sauce to a boil over high heat, removing any froth from time to time. Boil gently for about 20 minutes to thicken and intensify flavors.
Stir the cooked pork and a quarter cup of chopped cilantro into the sauce in the skillet. Heat through before serving, and then you’re ready to enjoy!
Fat 15 g total
Cholesterol 104 mg
Protein 27 g
Carbohydrate 6 g
Sodium 211 mg
Potassium 413 mg
Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
Season with fresh or dried herbs.
Add tender vegetables like corn, peas and okra.
Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).
Total Fat 1g
Saturated Fat 0g
Total Carbohydrate 15g
Dietary Fiber 3g
Vitamin A 44%
Vitamin C 2%