Read Online Healthy Slow Cooker Cookbook by Rachel Rappaport - Free Book Online
Authors: Rachel Rappaport
Tags: epub, ebook
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cups cooked rice
2 cups diced cooked chicken
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: 4.5g | Sodium: 430mg | Carbohydrates: 23g | Fiber: 2g | Protein: 19g
Pumpkin Bisque
This simple soup is a perfect first course at a holiday meal or as a light lunch.
INGREDIENTS | SERVES 4
2 cups puréed pumpkin
4 cups water
1 cup fat-free evaporated milk
¼ teaspoon ground nutmeg
2 cloves garlic, minced
1 onion, minced
Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 8 hours.
Use an immersion blender or blend the bisque in batches in a standard blender until smooth. Serve hot.
PER SERVING Calories: 110 | Fat: 0.5g | Sodium: 80mg | Carbohydrates: 21g | Fiber: 4g | Protein: 7g
Make Your Own Pumpkin Purée
Preheat the oven to 350°F. Slice a pie pumpkin or an âeatingâ pumpkin into wedges and remove the seeds. Place the wedges on a baking sheet and bake until the flesh is soft, about 40 minutes. Scoop out the flesh and allow it to cool before puréeing it in a blender.
Rosemary-Thyme Stew
Lots of rosemary and thyme give this surprisingly light stew a distinctive flavor.
INGREDIENTS | SERVES 4
1 teaspoon canola oil
1 large onion, diced
1 tablespoon flour
1 carrot, diced
2 stalks celery, diced
2 cloves garlic, minced
1 cup diced Yukon Gold potatoes
3½ tablespoons minced fresh thyme
3 tablespoons minced fresh rosemary
1 pound boneless skinless chicken breast, cut into 1â³ cubes
¼ teaspoon salt
½ teaspoon freshly ground black pepper
1½ cup water or Chicken Stock
½ cup frozen or fresh corn kernels
Heat the oil in a large skillet. Sauté the onion, flour, carrots, celery, garlic, potatoes, thyme, rosemary, and chicken until the chicken is white on all sides. Drain off any excess fat.
Put sautéed ingredients into a 4-quart slow cooker. Sprinkle with salt and pepper. Pour in the water or stock. Stir. Cook for 8â9 hours on low.
Add the corn. Cover and cook an additional ½ hour on high. Stir before serving.
PER SERVING Calories: 260 | Fat: 6g | Sodium: 270mg | Carbohydrates: 14g | Fiber: 3g | Protein: 37g
Matzo Ball Soup
Although it is not strictly traditional, adding dill to the matzo balls adds a fresh note to this slow-cooked soup.
INGREDIENTS | SERVES 6
2 quarts Chicken Stock
1 stalk celery, diced
2 carrots, cut into coin-sized pieces
1 parsnip, diced
1 onion, diced
1½ cups diced cooked chicken
1 cup boiling water
1 cup matzo meal
1 egg
1½ tablespoons minced dill
Put the Chicken Stock, celery, carrots, parsnip, and onions into a 4-quart slow cooker. Cook on low for 6â8 hours. Add the chicken 1 hour before serving.
About 20 minutes before serving, mix the boiling water, matzo meal, egg, and dill in a large bowl until smooth. Form into 2â³ balls. Drop them into the soup, cover, and cook for 15 minutes.
PER SERVING Calories: 300 | Fat: 6g | Sodium: 520mg | Carbohydrates: 39g | Fiber: 3g | Protein: 23g
Matzo Meal Facts
Matzo meal, a product similar to bread crumbs, is made from crushed matzo. While it is available year-round, it is particularly easy to find near Passover. You can make matzo meal at home by pulsing matzo (flat unleavened crackers) in a food processor until small crumbs form. It is a necessary ingredient in matzo balls and can be used as a substitute for bread crumbs in many recipes.
Pho
This Vietnamese noodle soup is easy to make in the slow cooker. Try it instead of chicken soup during cold and flu season.
INGREDIENTS | SERVES 6
1 tablespoon coriander seeds
1 tablespoon whole cloves
6 star anise
1 cinnamon stick
1 tablespoon fennel seed
1 tablespoon whole cardamom
4â³ knob fresh ginger, sliced
1 onion, sliced
Water, as needed
3
2 cups diced cooked chicken
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: 4.5g | Sodium: 430mg | Carbohydrates: 23g | Fiber: 2g | Protein: 19g
Pumpkin Bisque
This simple soup is a perfect first course at a holiday meal or as a light lunch.
INGREDIENTS | SERVES 4
2 cups puréed pumpkin
4 cups water
1 cup fat-free evaporated milk
¼ teaspoon ground nutmeg
2 cloves garlic, minced
1 onion, minced
Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 8 hours.
Use an immersion blender or blend the bisque in batches in a standard blender until smooth. Serve hot.
PER SERVING Calories: 110 | Fat: 0.5g | Sodium: 80mg | Carbohydrates: 21g | Fiber: 4g | Protein: 7g
Make Your Own Pumpkin Purée
Preheat the oven to 350°F. Slice a pie pumpkin or an âeatingâ pumpkin into wedges and remove the seeds. Place the wedges on a baking sheet and bake until the flesh is soft, about 40 minutes. Scoop out the flesh and allow it to cool before puréeing it in a blender.
Rosemary-Thyme Stew
Lots of rosemary and thyme give this surprisingly light stew a distinctive flavor.
INGREDIENTS | SERVES 4
1 teaspoon canola oil
1 large onion, diced
1 tablespoon flour
1 carrot, diced
2 stalks celery, diced
2 cloves garlic, minced
1 cup diced Yukon Gold potatoes
3½ tablespoons minced fresh thyme
3 tablespoons minced fresh rosemary
1 pound boneless skinless chicken breast, cut into 1â³ cubes
¼ teaspoon salt
½ teaspoon freshly ground black pepper
1½ cup water or Chicken Stock
½ cup frozen or fresh corn kernels
Heat the oil in a large skillet. Sauté the onion, flour, carrots, celery, garlic, potatoes, thyme, rosemary, and chicken until the chicken is white on all sides. Drain off any excess fat.
Put sautéed ingredients into a 4-quart slow cooker. Sprinkle with salt and pepper. Pour in the water or stock. Stir. Cook for 8â9 hours on low.
Add the corn. Cover and cook an additional ½ hour on high. Stir before serving.
PER SERVING Calories: 260 | Fat: 6g | Sodium: 270mg | Carbohydrates: 14g | Fiber: 3g | Protein: 37g
Matzo Ball Soup
Although it is not strictly traditional, adding dill to the matzo balls adds a fresh note to this slow-cooked soup.
INGREDIENTS | SERVES 6
2 quarts Chicken Stock
1 stalk celery, diced
2 carrots, cut into coin-sized pieces
1 parsnip, diced
1 onion, diced
1½ cups diced cooked chicken
1 cup boiling water
1 cup matzo meal
1 egg
1½ tablespoons minced dill
Put the Chicken Stock, celery, carrots, parsnip, and onions into a 4-quart slow cooker. Cook on low for 6â8 hours. Add the chicken 1 hour before serving.
About 20 minutes before serving, mix the boiling water, matzo meal, egg, and dill in a large bowl until smooth. Form into 2â³ balls. Drop them into the soup, cover, and cook for 15 minutes.
PER SERVING Calories: 300 | Fat: 6g | Sodium: 520mg | Carbohydrates: 39g | Fiber: 3g | Protein: 23g
Matzo Meal Facts
Matzo meal, a product similar to bread crumbs, is made from crushed matzo. While it is available year-round, it is particularly easy to find near Passover. You can make matzo meal at home by pulsing matzo (flat unleavened crackers) in a food processor until small crumbs form. It is a necessary ingredient in matzo balls and can be used as a substitute for bread crumbs in many recipes.
Pho
This Vietnamese noodle soup is easy to make in the slow cooker. Try it instead of chicken soup during cold and flu season.
INGREDIENTS | SERVES 6
1 tablespoon coriander seeds
1 tablespoon whole cloves
6 star anise
1 cinnamon stick
1 tablespoon fennel seed
1 tablespoon whole cardamom
4â³ knob fresh ginger, sliced
1 onion, sliced
Water, as needed
3
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