Category Archives: Onion

Italian Style Meat Loaf

Shape this meat loaf the night before and refrigerate- then pop it in the cooker the next morning.

Ingredients
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)

 

  1. 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.
  2. 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.
  3. 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).
  4. Spread meat with the reserved ⅓ cup pizza sauce. Sprinkle with mozzarella cheese. Cover cooker and let stand 5 to 10 minutes.
  5. Carefully lift meat loaf with foil and transfer to a serving plate; discard the foil.

 
1021_ItalianStyleMeatloaf
Calories 228
Fat 20 g total
Cholesterol 83mg
Protein 20 g
Carbohydrate 8 g
Sodium 510 mg
Potassium 360 mg

 

Beef Stroganoff

Beef Stroganoff
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

 

  1. In a large skillet brown beef, half at a time, in hot oil. Drain off fat.
  2. Combine beef, mushrooms, onions, garlic, oregano, salt, thyme, pepper, and bay leaf all in the slow cooker. Pour beef broth over all.
  3. Cover; cook on low-heat setting for 8 to 10 hours on high-heat setting for 4 to 5 hours. Discard bay leaf.
  4. 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.
  5. Serve over hot cooked noodles or rice.

 

Nutritional Info:
Calories 497
Fat 20 g total
Cholesterol 135mg
Protein 36 g
Carbohydrate 38 g
Sodium 368 mg
Potassium 474 mg

Beef stroganoff

Spicy Chicken Stew

Ingredients
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)

Preparation

  1. 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.
  2. 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.

 

Nutritional Info:
Calories 371
Fat 6 g
Protein 32 g
Carbohydrate 47 g
Sugar 7g
Sodium 476 mg

Spicy chicken

Mediterranean Roast Turkey

Ingredients

2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons minced garlic
1 teaspoon Greek seasoning mix (such as McCormick’s)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, lower-sodium chicken broth, divided
3 tablespoons all-purpose flour
Thyme sprigs (optional)

Preparation

Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.

Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.

 

Nutritional Information:

Calories 314
Fat 4.9 g
Satfat 0.9 g
Monofat 2.6 g
Polyfat 0.8 g
Protein 57 g
Carbohydrate 7 g
Fiber 0.9 g
Cholesterol 141 mg
Iron 3.1 mg
Sodium 468 mg
Calcium 34 mg

Roast turkey

Chicken with Carrots and Potatoes

Ingredients

1 3/4 cups vertically sliced onion
Cooking spray
2 cups baby carrots
6 small round red potatoes (about 1 pound), cut into 1/4-inch slices
1/2 cup fat-free, lower-sodium chicken broth
1 tablespoon chopped fresh thyme
1 teaspoon minced garlic
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 teaspoon paprika
6 (6-ounce) bone-in chicken thighs, skinned
1 teaspoon olive oil
Chopped fresh thyme (optional)

Preparation

  1. Place onion in a 6-quart electric slow cooker coated with cooking spray; top with carrots and potatoes.
  2. Combine broth, next 3 ingredients, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over vegetables.
  3. 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.
  4. 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.

 

Nutritional Info
Calories 229
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

Chicken with Carrots and Potatoes

Braised Pork with Salsa

  1. Trim the visible fat from a 3-pound, boneless pork shoulder or butt.
  2. Cut into bite-size cubes, removing and discarding additional fat as you go.
  3. 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!

Braised PorkNutritional Information:
Calories 276
Fat 15 g total
Cholesterol 104 mg
Protein 27 g
Carbohydrate 6 g
Sodium 211 mg
Potassium 413 mg

Basic Vegetable Soup

  1. Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
  2. 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.
  3. Season with fresh or dried herbs.
  4. Add tender vegetables like corn, peas and okra.
  5. 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.
  6. Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).

Vegetables-SoupNutritional Information:
Calories 84
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 491mg
Total Carbohydrate 15g
Dietary Fiber 3g
Sugars 5g
Protein 3g
Vitamin A 44%
Vitamin C 2%
Calcium 3%
Iron 5%

Basic Pot Roast Recipe

zesty-slow-cooker-italian-pot-roast-large-25699Ingredients:

  • 4 Medium potatoes
  • 4 Carrots
  • Two onions
  • 2-4 pound chuck roast
  • Seasonings: pepper, garlic powder (not garlic salt)
  • Sodium-free beef bouillon (low sodium beef broth)
  1. Thoroughly wash and cube four medium potatoes and place in bottom of your slow cooker. Leaving the skins on conserves vitamins.
  2. Wash and slice four carrots into even lengths and place them on top of the potatoes.
  3. Peel and slice two onions; place half of the slices on the carrots and potatoes.
  4. Trim any visible fat from a 3- to 4-pound chuck roast; season with pepper and garlic powder (not garlic salt), and place it in the slow cooker on top of your vegetables.
  5. Place the other half of the onions over the roast.
  6. Dissolve the sodium-free beef bouillon in 1 cup of boiling water, and pour it over roast.
  7. Cook the roast on low for 10 hours.

Nutritional Information
Calories 505
Fat 17 g total
Cholesterol 153mg
Protein 54 g
Carbohydrate 32 g
Sodium 466 mg

White Chili

3 15-ounce cans great northern, pinto, or cannellini beans, drained
2 ½ cups chopped cooked chickenwhite-chicken-chili+srgb.
1 cup chopped onion
1 ½ cups chopped red, green, and/or yellow sweet pepper
2 jalapeno chili peppers, stemmed and chopped
2 cloves garlic, minced
2 teaspoons ground cumin
½ teaspoon salt
½ teaspoon dried oregano, crushed
3 ½ cups chicken broth
Shredded Monterey Jack cheese (optional)
Broken tortilla chips (optional)

  1. In a 3 1/2 , 4-, or 5-quart crockery cooker combine the drained beans, chicken, onion, sweet pepper, jalapeno peppers, garlic, cumin, salt, and oregano. Stir in chicken broth.
  2. Cover; cook on low-heat setting for 8-10 hours or high-heat setting for 4 to 5 hours.
  3. Ladle the soup into bowls. Top each serving with some cheese and tortilla chips, if desired. Makes 8 servings.

Nutritional Information:
Calories 310
Total Fat 5g
Saturated Fat 1g
Cholesterol 43mg
Sodium 523mg
Potassium 862mg
Total Carbohydrate 38g