Sunday, August 18, 2019

Slow Cooker Meals : Ropa Vieja

Posted by MomOf2Boys On October - 14 - 2010 ADD COMMENTS

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

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

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.


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)

Slow Cooked Meals : Slow-Cooked Beans

Posted by MomOf2Boys On October - 14 - 2010 ADD COMMENTS

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

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

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.


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)

Slow Cooker Meals : Chicken & Sweet Potato Stew

Posted by MomOf2Boys On October - 14 - 2010 ADD COMMENTS

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

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

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)

Slow Cooker Meals : Braised Pork with Salsa

Posted by MomOf2Boys On October - 14 - 2010 ADD COMMENTS

braisedporkWith just a few ingredients, you can produce a full-flavored, meltingly 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

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

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)

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