Crockpot recipes - July 5th 2010

These recipes can be put in the crockpot to give you a hot meal overnight or after work without heating up the house - just what you need in the summer!

Recipes are from EatingWell.com

-- Oatmeal is satisfying and filling no matter what season of the year --

Overnight Oatmeal
Here's an easy way to serve a crowd a hearty breakfast before facing the elements for a day of winter sports. You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, nourishing oatmeal with a creamy consistency. No need for constant stirring either. Use steel-cut oats; the old-fashioned kind gets too soft during slow-cooking.

Serves: 8
Preparation time: 7-8 hours

Ingredients
8 cups water
2 cups steel-cut oats
1/3 cup dried cranberries
1/3 cup dried apricots, chopped
1/4 teaspoon salt, or to taste

Preparation
1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7-8 hours.

Nutrition Facts
Per serving:
193 calories
3 g fat (0 g sat, 1 g mono)
0 mg cholesterol
34 g carbohydrate
6 g protein
9 g fiber
195 mg potassium
77 mg sodium

Nutrition Bonus: fiber (36% Daily Value)

-------------------- Cuban inspired Pork Stew with Salsa ---------------------------

Slow-Cooker Braised Pork with Salsa
With just a few ingredients, you can produce a full-flavored, tender pork stew in your slow cooker. Serve over quinoa or rice. Tomatillo salsa (sometimes labeled salsa verde or green salsa) is a blend of green chiles, onions and tomatillos.

Serves: 8
Preparation time: 7-8 hours

Ingredients
3 pounds boneless pork shoulder, or butt
1-1/2 cups prepared tomatillo salsa
1 3/4 cups reduced-sodium chicken broth
1 medium onion, thinly sliced
1 teaspoon cumin seeds, or ground cumin
3 plum tomatoes (1/2 pound), thinly sliced
1/2 cup chopped fresh cilantro, divided
1/2 cup reduced-fat sour cream

Preparation
1. Trim and discard pork surface fat. Cut meat apart following layers of fat around muscles; trim and discard fat. Cut into 2-inch chunks and rinse with cold water. Place in a 5- or 6-quart slow cooker. Turn heat to high.

2. Combine salsa, broth, onion and cumin seeds in a saucepan and bring to a boil over high heat. Pour over the meat. Add tomatoes and mix gently. Put the lid on and cook until the meat is pull-apart tender, 6-7 hours.

3. With a slotted spoon, transfer the pork to a large bowl; cover and keep warm. Pour the sauce and vegetables into a large skillet; skim fat. Bring to a boil over high heat. Boil, skimming froth from time to time, for about 20 minutes, to intensify flavors and thicken slightly. Add the pork and 1/4 cup cilantro; heat through.

4. To serve, ladle into bowls and garnish each serving with a dollop of sour cream and a sprinkling of the remaining 1/4 cup cilantro.

Nutrition Facts
Per serving:
252 calories
10 g fat (4 g sat, 4 g mono)
141 mg cholesterol
7 g carbohydrate
50 g protein
1 g fiber
854 mg potassium
278 mg sodium

Nutrition Bonus: zinc (27% Daily Value), potassium (24% DV)

-------------- Chicken and Sweet Potato Stew ------------------

Chicken & Sweet Potato Stew
Here's a dinnertime warmer with a hint of spring's sweetness, designed for that day when you'd rather be outside planting flowers in the garden instead of stuck inside cooking.

Serves: 6
Preparation time: 5 hours 20 minutes

Ingredients
6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1-1/2 tablespoons white-wine vinegar

Preparation
1. Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine. Put the lid on and cook on low until the potatoes are tender, about 5 hours. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

Nutrition Facts
Per serving:
285 calories
6 g fat (2 g sat, 2 g mono)
50 mg cholesterol
35 g carbohydrate
17 g protein
5 g fiber
866 mg potassium
519 mg sodium

Nutrition Bonus: vitamin A (430% Daily Value), potassium (25% DV), fiber (20% DV)

------------------- This is what your crockpot was designed to do ----------------

Slow-Cooked Beans
By cooking your own dried beans, you save money, reduce sodium and get better flavor along with, surprisingly, more vitamins and minerals. If you can't use the whole batch, freeze surplus cooked beans for later use in soups, salads and dips. The range of time for cooking beans is wide and varies with the age and the type of beans selected.

Serves: 6
Preparation time: 3-1/2 to 5 hours

Ingredients
1 pound dried beans, such as cannellini, black, kidney, black-eyed peas, great northern or pinto
1 onion, chopped
4 cloves garlic, minced
6 sprigs fresh thyme, or 1 teaspoon dried
1 bay leaf
5 cups boiling water
1/2 teaspoon salt

Preparation
1. Soak beans in enough cold water to cover them by 2 inches for 6 hours or overnight. (Alternatively, use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches. Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)

2. Drain the beans and place them in a slow cooker. Add onion, garlic, thyme and bay leaf. Pour in boiling water. Cook, covered, on high until beans are tender, 2 to 3-1/2 hours. Add salt, cover, and cook for 15 minutes more.

Enjoy!

Nutrition Facts
Per cup:
260 calories
1 g fat (0 g sat, 0 g mono)
0 mg cholesterol
48 g carbohydrate
15 g protein
19 g fiber
726 mg potassium
201 mg sodium

Nutrition Bonus: folate (61% Daily Value), iron (25% DV), magnesium (24% DV), potassium (21% DV), calcium (15% DV)

---------------- (Ropa Vieja) Beef Stew ------------------

Ropa Vieja
This stew has a simple list of ingredients, but plenty of great taste thanks to flank steak, a cut that’s known for its excellent meaty flavor. The flank is also known for its long, grainy and sometimes, tough texture. In this stew the texture is a great asset – the meat shreds apart into tasty strips after it’s cooked in the slow cooker.

Serves: 10
Preparation time: 8-1/2 hours

Ingredients
1 1/2 cups reduced-sodium chicken broth
1/4 cup sherry vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 pounds flank steak, trimmed of fat, each steak cut into thirds
1/2 cup packed fresh cilantro leaves, chopped
1/2 cup chopped pickled jalapenos
10 corn tortillas, heated

Preparation
1. Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.

2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.

3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

Enjoy!

Nutrition Facts
Per serving:
265 calories
11 g fat (4 g sat, 4 g mono)
53 mg cholesterol
18 g carbohydrate
24 g protein
3 g fiber
474 mg potassium
376 mg sodium

Nutrition Bonus: vitamin C (100% Daily Value), zinc (33% DV), iron & vitamin A (20% DV)

-------------- Save this one for winter or early spring ----------------
Enjoy the fresh fruits of summer and dry the over-abundance of your favorite fruits to use in this dish during the winter.

Dried Fruit Compote with Green Tea & Lemon
When a good selection of fruit is lacking, poaching shelf-stable dried fruit in lemon-infused green tea creates a luscious fruit compote. Serve topped with low-fat plain yogurt and chopped pistachios for breakfast or dessert.

Serves: 8
Preparation time: 1-3/4 to 4-1/4 hours plus chilling time

Ingredients
3 green tea bags
3-1/4 cups boiling water
2 tablespoons sugar
2 teaspoons freshly grated lemon zest
3 cups mixed dried fruit, such as apples, apricots, pears, figs and/or raisins

Preparation
1. Steep tea bags in boiling water for 3-5 minutes. Remove tea bags. Stir sugar and lemon zest into the tea. Cut any large pieces of fruit into halves or quarters. Place the fruit and tea in a 4-quart or larger slow cooker. Cover and cook until the fruit is plump and tender and the liquid is syrupy, 1-1/2 to 2-1/2 hours on high or 3-1/2 to 4 hours on low. Transfer to a bowl and let cool slightly. Cover and refrigerate until chilled.

Enjoy!

Nutrition Facts
Per serving:
146 calories
0 g fat (0 g sat, 0 g mono)
0 mg cholesterol
39 g carbohydrate
1 g protein
4 g fiber
462 mg potassium
10 mg sodium

Nutrition Bonus: vitamin A (30% Daily Value)

-------------- A different side dish --------------------

Barley Risotto with Fennel
This convenient alternative to traditional stovetop risotto uses healthy, fiber-rich whole grains – either barley or brown rice – seasoned with Parmesan cheese, lemon zest and oil-cured olives. The gentle, uniform heat of a slow cooker allows you to cook a creamy risotto without the usual frequent stirring.

Serves: 6
Preparation time: 3-4 hours

Ingredients
2 teaspoons fennel seeds
1 large or 2 small fennel bulbs, cored and finely diced, plus 2 tablespoons chopped fronds
1 cup pearl barley, or short-grain brown rice
1 small carrot, finely chopped
1 large shallot, finely chopped
2 cloves garlic, minced
4 cups reduced-sodium chicken broth, or “no-chicken” broth
1 to 1-1/2 cups water, divided
1/3 cup dry white wine
2 cups frozen French-cut green beans
1/2 cup grated Parmesan cheese
1/3 cup pitted oil-cured black olives, coarsely chopped
1 tablespoon freshly grated lemon zest
Freshly ground pepper, to taste

Preparation
1. Coat a 4-quart or larger slow cooker with cooking spray. Crush fennel seeds with the bottom of a saucepan. Combine the fennel seeds, diced fennel, barley (or rice), carrot, shallot and garlic in the slow cooker. Add broth, 1 cup water and wine, and stir to combine. Cover and cook until the barley (or rice) is tender, but pleasantly chewy, and the risotto is thick and creamy, 2-1/2 to 3-1/2 hours on high or low.

2. Shortly before serving, cook green beans according to package instructions and drain. Turn off the slow cooker. Stir the green beans, Parmesan, olives, lemon zest and pepper into the risotto. If it seems dry, heat the remaining 1/2 cup water and stir it into the risotto. Serve sprinkled with the chopped fennel fronds.

Nutrition Facts
Per serving:
242 calories
6 g fat (2 g sat, 1 g mono)
9 mg cholesterol
36 g carbohydrate
10 g protein
8 g fiber
330 mg potassium
474 mg sodium