Read Online Healthy Slow Cooker Cookbook by Rachel Rappaport - Free Book Online Page B
Authors: Rachel Rappaport
Tags: epub, ebook
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minced
2 tablespoons minced basil
1 tablespoon orange zest
1 tablespoon lemon zest
1 bay leaf
14 ounces canned diced tomatoes
2 quarts water or Fish Stock
1 pound cubed hake or catfish
8 ounces medium peeled shrimp
1 pound mussels
Place the vegetables, garlic, basil, zests, bay leaf, tomato, and water or stock into a 6-quart slow cooker. Stir. Cook on low for 8 hours.
Add the seafood. Cook for 20 minutes on high. Stir prior to serving. Discard any mussels that do not open.
PER SERVING Calories: 260 | Fat: 8g | Sodium: 280mg | Carbohydrates: 23g | Fiber: 3g | Protein: 27g
French Onion Soup
Traditionally the soup is topped with loads of cheese and bread, but in this slimmed-down version, the cheesy bread is served on the side.
INGREDIENTS | SERVES 8
4 large onions, thinly sliced
½ tablespoon butter
½ tablespoon olive oil
½ teaspoon sugar
3 tablespoons flour
2 quarts beef stock 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: 4.5g | Sodium: 350mg | Carbohydrates: 19g | Fiber: 1g | Protein: 7g
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 350ºF.
Curried Cauliflower Soup
Orange cauliflower is an excellent variety to use in this recipe. It has 25 percent more vitamin A than white cauliflower and lends an attractive color to the soup.
INGREDIENTS | SERVES 4
1 pound cauliflower florets
2½ cups water
1 onion, minced
2 cloves garlic, minced
3 teaspoons curry powder
¼ teaspoon cumin
Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 8 hours.
Use an immersion blender or blend the soup in batches in a standard blender until smooth.
PER SERVING Calories: 60 | Fat: 0g | Sodium: 40mg | Carbohydrates: 11g | Fiber: 4g | Protein: 4g
Curry Powder Power
Curry powder is a mixture of spices commonly used in South Asian cooking. While it does not correlate directly to any particular kind of curry, it is popular in Europe and North America to add an Indian flare to dishes. It can contain any number of spices, but nearly always includes turmeric, which gives it its distinctive yellow color.
CHAPTER 6
Chili
Fiery Chicken Chili
Smoky Chipotle Pork Chili
Secret Ingredient Beef Chili
Acorn Squash Chili
Three Bean Chili
Lean Green Chili
Turkey-Tomatillo Chili
Cincinnati Chili
Spicy Sausage Chili
Mushroom Chili
California Chili
No Bean Chili
Summer Chili
Super-Mild Chili
Texas Firehouse Chili
Filipino-Influenced Pork Chili
Fiery Chicken Chili
For the hot and spicy lover! Serve with Corn Bread .
INGREDIENTS | SERVES 8
1 pound ground chicken
3 cloves garlic, chopped
3 chipotle chiles in adobo
15 ounces canned dark red kidney beans, drained and rinsed
15 ounces canned black beans, drained and rinsed
1 teaspoon Worcestershire sauce
30 ounces canned diced tomatoes
4 ounces canned diced green chiles
1 teaspoon ground cayenne
1 teaspoon ground chipotle
1 onion, chopped
1 tablespoon habanero hot sauce
1 teaspoon paprika
1 teaspoon hot chili powder
1 teaspoon liquid smoke
Quickly sauté the ground chicken in a nonstick skillet until just cooked through. Drain all fat.
Place all ingredients in a 4-quart slow cooker. Stir. Cook on low for 8â10 hours.
PER SERVING Calories: 210 | Fat: 5g | Sodium: 550mg | Carbohydrates: 30g | Fiber: 11g | Protein: 17g |
What Is Liquid Smoke?
Liquid smoke is made by condensing smoke in water to form a fluid. It is found in a variety of flavors including hickory and mesquite and can be used to add the flavor of being slow cooked over a flame without actually having to grill.
Smoky Chipotle Pork Chili
Chipotle peppers add a smoky, spicy flavor to this chili.
INGREDIENTS | SERVES 8
1 pound ground pork
30 ounces canned fire-roasted
2 tablespoons minced basil
1 tablespoon orange zest
1 tablespoon lemon zest
1 bay leaf
14 ounces canned diced tomatoes
2 quarts water or Fish Stock
1 pound cubed hake or catfish
8 ounces medium peeled shrimp
1 pound mussels
Place the vegetables, garlic, basil, zests, bay leaf, tomato, and water or stock into a 6-quart slow cooker. Stir. Cook on low for 8 hours.
Add the seafood. Cook for 20 minutes on high. Stir prior to serving. Discard any mussels that do not open.
PER SERVING Calories: 260 | Fat: 8g | Sodium: 280mg | Carbohydrates: 23g | Fiber: 3g | Protein: 27g
French Onion Soup
Traditionally the soup is topped with loads of cheese and bread, but in this slimmed-down version, the cheesy bread is served on the side.
INGREDIENTS | SERVES 8
4 large onions, thinly sliced
½ tablespoon butter
½ tablespoon olive oil
½ teaspoon sugar
3 tablespoons flour
2 quarts beef stock 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: 4.5g | Sodium: 350mg | Carbohydrates: 19g | Fiber: 1g | Protein: 7g
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 350ºF.
Curried Cauliflower Soup
Orange cauliflower is an excellent variety to use in this recipe. It has 25 percent more vitamin A than white cauliflower and lends an attractive color to the soup.
INGREDIENTS | SERVES 4
1 pound cauliflower florets
2½ cups water
1 onion, minced
2 cloves garlic, minced
3 teaspoons curry powder
¼ teaspoon cumin
Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 8 hours.
Use an immersion blender or blend the soup in batches in a standard blender until smooth.
PER SERVING Calories: 60 | Fat: 0g | Sodium: 40mg | Carbohydrates: 11g | Fiber: 4g | Protein: 4g
Curry Powder Power
Curry powder is a mixture of spices commonly used in South Asian cooking. While it does not correlate directly to any particular kind of curry, it is popular in Europe and North America to add an Indian flare to dishes. It can contain any number of spices, but nearly always includes turmeric, which gives it its distinctive yellow color.
CHAPTER 6
Chili
Fiery Chicken Chili
Smoky Chipotle Pork Chili
Secret Ingredient Beef Chili
Acorn Squash Chili
Three Bean Chili
Lean Green Chili
Turkey-Tomatillo Chili
Cincinnati Chili
Spicy Sausage Chili
Mushroom Chili
California Chili
No Bean Chili
Summer Chili
Super-Mild Chili
Texas Firehouse Chili
Filipino-Influenced Pork Chili
Fiery Chicken Chili
For the hot and spicy lover! Serve with Corn Bread .
INGREDIENTS | SERVES 8
1 pound ground chicken
3 cloves garlic, chopped
3 chipotle chiles in adobo
15 ounces canned dark red kidney beans, drained and rinsed
15 ounces canned black beans, drained and rinsed
1 teaspoon Worcestershire sauce
30 ounces canned diced tomatoes
4 ounces canned diced green chiles
1 teaspoon ground cayenne
1 teaspoon ground chipotle
1 onion, chopped
1 tablespoon habanero hot sauce
1 teaspoon paprika
1 teaspoon hot chili powder
1 teaspoon liquid smoke
Quickly sauté the ground chicken in a nonstick skillet until just cooked through. Drain all fat.
Place all ingredients in a 4-quart slow cooker. Stir. Cook on low for 8â10 hours.
PER SERVING Calories: 210 | Fat: 5g | Sodium: 550mg | Carbohydrates: 30g | Fiber: 11g | Protein: 17g |
What Is Liquid Smoke?
Liquid smoke is made by condensing smoke in water to form a fluid. It is found in a variety of flavors including hickory and mesquite and can be used to add the flavor of being slow cooked over a flame without actually having to grill.
Smoky Chipotle Pork Chili
Chipotle peppers add a smoky, spicy flavor to this chili.
INGREDIENTS | SERVES 8
1 pound ground pork
30 ounces canned fire-roasted
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