Category: Slow Cooker


Pork and Green Chile Stew

  • Makes: 8 servings
  • Serving Size: 1 1/2cup
  • Carb Grams Per Serving: 34

Ingredients

  • 4 fresh poblano chile peppers* or 2 green sweet peppers
  • 1 1/2 pounds lean boneless pork shoulder
  • 3 cups chopped onion
  • 1/4 cup finely chopped fresh jalapeno pepper*
  • 6 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano, crushed, or 1 1/2 teaspoons snipped fresh oregano
  • 1 1/2 pounds red potatoes, cut into 1-inch pieces
  • 3 medium zucchini, halved lengthwise and cut into 1/2-inch-thick slices
  • 1 10 – ounce package frozen whole kernel corn, thawed
  • 1/2 cup snipped fresh cilantro
  • Lime wedges (optional)

Directions

  1. Preheat oven to 425 degrees F. Line a baking sheet with foil. To roast poblano or sweet peppers, halve peppers and remove stems, seeds, and membranes.* Place peppers, cut sides down, on prepared baking sheet. Roast about 20 minutes or until skins are bubbly and browned. Wrap peppers in the foil; let stand for 20 to 25 minutes or until cool enough to handle. Using a paring knife, pull the skins off gently and slowly. Coarsely chop peppers. Reduce oven to 325 degrees F.
  2. Trim fat from pork. Cut pork into bite-size pieces. In a Dutch oven, combine roasted peppers, pork, onion, jalapeno pepper, garlic, salt, and dried oregano (if using). Cover and bake in the 325 degree F oven for 45 minutes.
  3. Stir in potatoes. Cover and bake for 30 minutes. Stir in zucchini and corn. Cover and bake about 15 minutes more or until pork and vegetables are tender. Stir in cilantro and fresh oregano (if using). If desired, serve stew with lime wedges. 8 (1-1/2-cup) servings.

Tip

  • *Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 269 cal., 6 g total fat (2 g sat. fat), 55 mg chol., 377 mg sodium, 34 g carb. (5 g fiber), 22 g pro.

Diabetic Exchanges

Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1.5

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Italian Wild Rice Soup

  • Makes: 8 servings
  • Carb Grams Per Serving: 24
Ingredients
  • 1 pound ground pork
  • 4 cups water
  • 2 14 1/2 – ounce can lower-sodium beef broth
  • 1 14 1/2 – ounce can no-salt-added diced tomatoes with basil, garlic, and oregano, undrained
  • 1 6 – ounce can tomato paste
  • 1 cup chopped onion (1 large)
  • 3/4 cup wild rice, rinsed and drained
  • 6 cloves garlic, minced
  • 2 tablespoons Italian seasoning, crushed
  • 1 1/2 teaspoons paprika
  • 1 teaspoon fennel seeds
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/4 teaspoon crushed red pepper
  • 1 9 – ounce package fresh spinach, chopped
  • 1/2 cup finely shredded Parmesan cheese (2 ounces)

Directions

  1. In a large skillet cook pork over medium heat until no longer pink, using a wooden spoon to break up meat as it cooks; drain off fat.
  2. In a 4- to 6-quart slow cooker combine cooked pork, the water, broth, tomatoes, tomato paste, onion, uncooked wild rice, garlic, Italian seasoning, paprika, fennel seeds, black pepper, salt, and crushed red pepper.
  3. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. Stir spinach into

    Nutrition Facts Per Serving:

    Servings Per Recipe: 8
    PER SERVING: 274 cal., 11 g total fat (5 g sat. fat), 45 mg chol., 315 mg sodium, 24 g carb. (6 g fiber, 8 g sugars), 20 g pro.

    Diabetic Exchanges

    Mark as Free Exchange (d.e): 0; Fat (d.e): 1.5; Vegetables (d.e): 2; Lean Meat (d.e): 2; Starch (d.e): 1

    soup.

  4. Serve topped with cheese.

Chile Verde

  • Makes: 6 servings
  • Serving Size: 2 tortillas and 1 cup pork mixture each
  • Carb Grams Per Serving: 32

Ingredients

  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 pounds boneless pork shoulder roast
  • Nonstick cooking spray
  • 1 tablespoon olive oil
  • 1 pound fresh tomatillos, husks removed and chopped (about 4 cups)
  • 1 cup chopped onion
  • 3 teaspoons finely shredded lime peel, divided
  • 2 tablespoons lime juice
  • 4 cloves garlic, minced
  • 3/4 cup chopped yellow or red sweet pepper
  • 12 6 – inches corn tortillas
  • 2 tablespoons snipped fresh cilantro
  • Purchased green salsa (optional)
  • Lime wedges (optional)

Directions

  1. In a small bowl, combine cumin, salt, and pepper; set aside. Trim fat from meat. Cut meat into 1-inch pieces. Sprinkle cumin mixture over meat. Coat a large skillet with cooking spray. In the hot skillet brown half of the meat over medium heat. Remove meat from skillet. Add oil to skillet. Brown remaining meat in hot oil. Drain off fat. Place meat in a 3-1/2- or 4-quart slow cooker. Add tomatillos, onion, 1 teaspoon of the lime peel, the lime juice, and garlic. Stir to combine.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours.
  3. If using low-heat setting, turn to high-heat setting. Add sweet pepper to cooker. Cover and cook for 15 minutes more. Fill corn tortillas with meat mixture; sprinkle with cilantro and remaining lime peel. If desired, serve with green salsa and lime wedges.

Tip

  • Tip: For easy cleanup, line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 333 cal., 11 g total fat (3 g sat. fat), 73 mg chol., 314 mg sodium, 32 g carb. (4 g fiber, 3 g sugars), 27 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Lean Meat (d.e): 3; Starch (d.e): 2; Vegetables (d.e): 1

Potato, Sausage, and Egg Breakfast

another great one from diabetic weekly
  • Makes: 6 servings
  • Carb Grams Per Serving: 23

Ingredients

  • Nonstick cooking spray
  • 1 1/2 pounds red or yellow potatoes, cut into 1 1/2-inch pieces
  • 12 ounces uncooked chicken sausage links, cut into 1-inch slices
  • 1 large onion, cut into wedges
  • 1 small red sweet pepper, cut into 1-inch strips
  • 1 small green sweet pepper, cut into 1-inch strips
  • 1/4 cup reduced-sodium chicken broth
  • 1/2 teaspoon dried thyme, crushed
  • 1/4 teaspoon black pepper
  • 6 eggs
  • Black pepper
  • 1/2 cup shredded reduced-fat cheddar cheese (2 ounces)

Directions

  1. Coat a 20×18-inch sheet of heavy foil with cooking spray. Place potatoes, sausage, onion, and sweet peppers on foil. Drizzle with broth. Sprinkle with thyme and the 1/4 teaspoon black pepper. Bring up long sides of foil and fold to seal. Roll up short sides of foil to enclose. If necessary, manipulate foil packet to fit in an oval 3 1/2- or 4-quart slow cooker. Place packet in cooker.
  2. Cover and cook on low-heat setting for 10 hours.
  3. To poach eggs, half-fill a 12-inch skillet with water and bring to boiling; reduce heat to simmering (bubbles should begin to break the surface of the water.) Break an egg into a cup and slip egg into the simmering water. Repeat with remaining eggs, allowing each egg an equal amount of space in the water. Simmer eggs, uncovered, for 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard. Remove eggs with a slotted spoon.
  4. Carefully open the foil packet to avoid getting burned by escaping steam. To serve, spoon sausage and vegetables onto serving plates. Serve a poached egg on top of each serving and sprinkle egg with black pepper. Sprinkle cheese on individual servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 281 cal., 12 g total fat (4 g sat. fat), 262 mg chol., 485 mg sodium, 23 g carb. (3 g fiber, 3 g sugars), 21 g pro.

Pork Zuppa

another great one from Diabetic Weekly
  • Makes: 6 servings
  • Serving Size: 1 1/3cups
  • Carb Grams Per Serving: 19

Ingredients

  • 1 pound ground pork
  • 1 large onion, chopped (1 cup)
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano, crushed
  • 1/4 teaspoon salt
  • 1/4-1/2 teaspoon crushed red pepper
  • 4 cups reduced-sodium chicken broth
  • 12 ounces tiny red new potatoes, each cut into 8 pieces
  • 1 12 – ounce can fat-free evaporated milk
  • 2 tablespoons cornstarch
  • 2 cups chopped fresh kale
  • Crushed red pepper (optional)

Directions

  1. In a large skillet cook pork, onion, and garlic over medium heat until meat is browned and onion is tender; drain off fat. Return meat mixture to skillet; add oregano, salt, and crushed red pepper. Cook for 1 minute more. Transfer to a 3-1/2- or 4-quart slow cooker. Add broth and potatoes.
  2. Cover and cook on low-heat setting for 6 to 8 hours or on high-heat setting for 3 to 4 hours. If using low-heat setting, turn to high-heat setting. In a small bowl combine evaporated milk and cornstarch until smooth; stir into cooker. Stir in kale. Cover and cook for 30 to 60 minutes more or until bubbly around edge of cooker. If desired, sprinkle with additional crushed red pepper.

Tip

  • For Easy Cleanup: Line your slow cooker with a disposable slow cooker liner. Add ingredients as directed in recipe. Once your dish is finished cooking, spoon the food out of your slow cooker and simply dispose of the liner. Do not lift or transport the disposable liner with food inside.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 303 cal., 12 g total fat (4 g sat. fat), 53 mg chol., 542 mg sodium, 19 g carb. (2 g fiber, 4 g sugars), 20 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Medium-Fat Meat (d.e): 2; Fat (d.e): 1; Starch (d.e): 1

From Diabetic Weekly, done in slow cooker….love it

Ingredients

  • 2 stalks celery, finely chopped (1 cup)
  • 2 carrots, finely chopped (1 cup)
  • 1 medium Granny Smith apple, peeled and finely chopped (2/3 cup)
  • 1 medium onion, chopped (1/2 cup)
  • 2 cloves garlic, minced
  • 1 1/2 teaspoons curry powder
  • 1 teaspoon ground ginger
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground turmeric
  • 1/8-1/4 teaspoon cayenne pepper
  • 6 cups reduced-sodium chicken broth
  • 2 cups water
  • 1 pound skinless, boneless chicken breast halves, cut into bite-size pieces
  • 2 tablespoons flour
  • 1 1/2 teaspoons curry powder
  • 1 tablespoon olive oil
  • 1/2 cup uncooked basmati rice
  • 1 cup unsweetened light coconut milk
  • Crushed red pepper (optional)

Directions

  1. In a 4- to 5-quart slow cooker place celery, carrots, apple, onion, and garlic. Stir in 1 1/2 teaspoons curry powder, the ginger, coriander, cumin, cardamom, turmeric, and cayenne pepper. Pour broth and the water over all in cooker.
  2. Cover and cook on low-heat setting for 4 hours.
  3. In a resealable plastic bag place chicken, flour, and 1 1/2 teaspoons curry powder; seal bag and shake to coat chicken with the flour mixture. Chill in refrigerator until needed.
  4. In a large skillet brown coated chicken in hot oil over medium heat, stirring often. Add three to four ladles of the cooking liquid from the slow cooker to the skillet; stir until thickened and gravylike, scraping bottom of skillet to incorporate flour and spices. Stir chicken mixture and rice into the slow cooker. Cover and cook 1 hour more on low-heat setting. Stir in coconut milk before serving. If desired, sprinkle with crushed red pepper.

Nutrition Facts Per Serving:

Servings Per Recipe: 8
PER SERVING: 166 cal., 4 g total fat (1 g sat. fat), 21 mg chol., 473 mg sodium, 20 g carb. (2 g fiber, 5 g sugars), 13 g pro.

Diabetic Exchanges

Vegetables (d.e): 1; Starch (d.e): 1; Lean Meat (d.e): 1.5

Aztec Corn Chowder

Use this one frequently from Diabetic Weekly, very tasty and healthy

Ingredients

  • 3/4 cup dry yellow split peas
  • 2 14 1/2 – ounce cans reduced-sodium chicken broth
  • 1 cup water
  • 1 12 – ounce package frozen corn kernels
  • 1/2 cup chopped bottled roasted red sweet peppers
  • 1 4 – ounce can diced green chiles
  • 1 teaspoon ground cumin
  • 1/2 teaspoon dried oregano, crushed
  • 1/2 teaspoon dried thyme, crushed
  • 1/2 cup tub-style cream cheese spread with chive and onion

Directions

  1. Rinse peas. In a 3 1/2- to 4-quart slow cooker, combine the split peas, chicken broth, water, corn, red peppers, chiles, cumin, oregano, and thyme. Cover and cook on high-heat setting for 5 to 6 hours. Cool 10 minutes.
  2. Transfer 2 cups soup to a food processor or blender. Cover and process or blend until smooth. Return pureed soup to the slow cooker. Add the cream cheese to cooker; whisk or stir into soup until cream cheese is melted. If necessary, cover and cook about 5 minutes or until heated through.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 222 cal., 7 g total fat (5 g sat. fat), 20 mg chol., 456 mg sodium, 30 g carb. (8 g fiber, 5 g sugars), 11 g pro.

Diabetic Exchanges

Fat (d.e): 1; Lean Meat (d.e): 1; Vegetables (d.e): 1; Starch (d.e): 1.5

  • Makes: 4 servings
  • Serving Size: 2 enchiladas
  • Carb Grams Per Serving: 24

Ingredients

  • 1 pound skinless, boneless chicken breast halves
  • 1 10 1/2 – ounce reduced fat, reduced sodium cream of chicken soup
  • 1/2 cup mild salsa (lower sodium such as Newman’s Own)
  • 1 4 – ounce can diced green chiles
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 4 cups packaged baby lettuce mix
  • 8 6 – inches corn tortillas, warmed
  • 1/2 cup shredded Mexican-style four cheese blend

Directions

  1. Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder, and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
  2. Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
  3. Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 271 cal., 9 g total fat (4 g sat. fat), 63 mg chol., 599 mg sodium, 24 g carb. (3 g fiber, 6 g sugars), 22 g pro.

Diabetic Exchanges

Starch (d.e): 1.5; Lean Meat (d.e): 3; Fat (d.e): 0.5

Asian Pork With Noodles and Broccoli

preparation 20 minutes
cooking 495 minutes
Serves 6

Ingredients

1/3 cup hoisin sauce
2 tablespoons soy sauce
2 tablespoons cornstarch
2 tablespoons chopped fresh ginger (from a 2-inch piece)
2 cloves garlic, chopped
1 teaspoon toasted sesame oil
1/4 teaspoon ground cloves
2 1/2 pounds boneless pork shoulder or butt, trimmed and cut in half
1 8.8-ounce package udon or soba noodles
1 bunch broccoli (about 1 pound), cut into florets
2 tablespoons rice vinegar
 sliced red chilies, for serving

Directions

  1. In a 4- to 6-quart slow cooker, combine the hoisin, soy sauce, cornstarch, ginger, garlic, sesame oil, cloves, and ¾ cup water. Add the pork and turn to coat. Cover and cook until the pork is very tender, on low for 7 to 8 hours or on high for 5 to 6 hours (this will shorten total recipe time).
  2. Twenty minutes before serving, cook the noodles according to the package directions, adding the broccoli during the last 2 minutes of cooking.
  3. Using 2 forks, shred the meat. Add the vinegar and mix to combine. Serve the pork over the noodles with the broccoli and chilies.

 

 

Char Siu Pork Roast Recipe

In this recipe for Char Siu, the Chinese version of barbecue, the pork is cooked in the slow-cooker for an extra tender, juicy, and stress-free meal. Serve with sticky or long-grain white rice and a steamed or stir-fried medley of bell peppers, carrots, snow peas, sliced baby corn, and water chestnuts

Ingredients

  • 1/4 cup lower-sodium soy sauce
  • 1/4 cup hoisin sauce
  • 3 tablespoons ketchup
  • 3 tablespoons honey
  • 2 teaspoons minced garlic
  • 2 teaspoons grated peeled fresh ginger
  • 1 teaspoon dark sesame oil
  • 1/2 teaspoon five-spice powder
  • 1 (2-pound) boneless pork shoulder (Boston butt), trimmed
  • 1/2 cup fat-free, lower-sodium chicken broth

Preparation

  1. Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.
  2. Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.
  3. Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.
  4. Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce.
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