Recipe: 17 Low Fat Crock Pot Recipes (updated)

17 LOW FAT CROCK POT RECIPES

RECIPES IN THIS FILE:
Chicken and Green Onion Curry Sauce
Chilean Black-Eyed Peas and Winter Squash
White Chili (Chili Con-Caucasian)
Crock Pot Baked Beans
Crock Pot Choucroute
Crock Pot Lentil Curry
Crock Pot Stew
Crock Pot Tomato and Lima Bean Soup
Crock Pot Applesauce with Cranberries
Crockpot Caponata
Crock Pot Italian Chicken
Crockpot Lacquered Chicken
Crock Pot Mediterranean Vegetable Stew
Crock Pot Split Pea Soup
Israeli Wheat Berry Stew
Layered Vegetarian Dinner
Tangy Red Bulgur

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CHICKEN AND GREEN ONION CURRY SAUCE

1 medium onion, thinly sliced
3 cloves garlic, minced or pressed
1 tablespoon grated fresh ginger root
1 cinnamon stick, about 2-inches long
1/2 teaspoon ground cumin
1/2 teaspoon crushed red pepper flakes
1 teaspoon ground turmeric
1/4 teaspoon ground cloves
1/4 ground cardamom
3 1/2 pounds chicken, whole, cut up/skinned/defatted
1/2 cup chicken broth, defatted
FOR THE SAUCE:
2 tablespoons cornstarch blended with 2 tablespoons cold water
salt (to taste)
1/4 cup lightly packed cilantro leaves
1/2 cup sliced green onions

In a 4-quart or larger electric slow cooker, lightly mix thinly sliced onion, garlic, ginger, cinnamon stick, cumin, red pepper flakes, turmeric, cloves, and cardamom.

Rinse chicken and pat dry; then arrange, overlapping pieces slightly, on top of onion mixture. Pour in broth.

Cover and cook at LOW setting until meat near thighbone is very tender when pierced (6 1/2 to 7 hours).

Carefully lift chicken to a warm serving dish and keep warm. Skim and discard fat from cooking liquid, if necessary; remove and discard cinnamon stick. Blend in the cornstarch mixture.

Increase cooker heat setting to HIGH; cover and cook, stirring 2 or 3 times, until sauce thickens. Season to taste with salt; stir in cilantro and green onions. Pour sauce over chicken.

Makes 4-6 servings
Source: Sunset Crockery Cookbook

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CHILEAN BLACK-EYED PEAS AND WINTER SQUASH

1 lb dried black-eyed peas
2 lbs winter squash, peeled, cut into chunks (acorn, butternut, etc.)
2 large tomatoes, chopped
2 onions, chopped
5 cloves garlic, minced
1/2 fresh chile pepper, minced
1 Tbsp dried oregano
1 Tbsp paprika
1 tsp chili powder
1/2 tsp cumin seeds
1/2 tsp coriander seeds
3 bay leaves
1/4 tsp black peppercorns
Salt (to taste)
2 cups frozen or fresh corn kernels
Corn bread, French bread or hot cooked rice (optional, for serving)

Soak the black-eyed peas overnight.

THE NEXT DAY:
Put all ingredients except the salt and the corn in the crock pot, and stir to mix well.

Cover and cook on LOW for 8 hours. Add corn and salt, heat through.

Serve alone, with corn bread, with a loaf of crusty French bread, or over rice.

Makes 6 servings
Source: Healthwise

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WHITE CHILI (CHILI CON-CAUCASIAN)

1 tablespoon olive oil
1 pound boneless, skinless chicken breast, diced
1/2 cup chopped shallots
3 cloves garlic
1 (18 ounce) can tomatillos, drained and coarsely chopped
1 (10 ounce) can Rotel tomatoes with chiles, chopped, not drained
1 (13 ounce) can chicken broth
1 (4 ounce) can chopped green chile peppers, not drained
1/2 teaspoon oregano flakes
1/2 teaspoon coriander seeds, crushed
1/4 teaspoon ground cumin
2 cans (16 ounces each) cannellini beans, drained
3 tablespoons fresh squeezed lime juice
1/4 teaspoon ground black pepper
1/4 cup grated sharp cheddar cheese (low fat or fat free) (for serving)

Spray a large skillet with cooking spray; add olive oil and heat on medium high until hot. Add diced chicken and saute for 3 minutes or until done. Remove chicken from pan and set aside.

Add shallots and garlic to the pan and saute until tender.

Stir in tomatillas, Rotel tomatoes, chicken broth, chile peppers, and spices. bring to a boil, reduce and simmer 20 minutes.

Add chicken and, beans, cook for 5 minutes. Stir in lime juice and pepper; heat.

Serve in bowls topped with cheese.

TO COOK IN A CROCK POT:
Place all ingredients, except cheese, in a crockpot. Cover and cook on LOW for 8 hours.

Makes 4 servings
Source: Healthwise

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CROCK POT BAKED BEANS

1 pound dried navy beans, rinsed, soaked overnight, drained
6 cups water
3/4 cup molasses
1/2 cup black coffee
1/4 cup firmly packed dark brown sugar
1 Tbsp cider vinegar
2 tsp dry mustard
1 1/2 tsp salt
1/4 tsp freshly ground black pepper
1 onion peeled, cut in half and stuck with 4 whole cloves
4 slices Canadian bacon, chopped

TO PREPARE THE BEANS:
Combine the soaked and drained beans and 6 cups water in slow cooker.

Cover and cook on LOW for 7 hours until tender. Drain; refrigerate in pot. Can be cooked up to 3 days in advance.

TO PREPARE THE BAKED BEANS:
Stir together molasses, coffee, sugar, vinegar, mustard, salt and pepper in small bowl. Stir into beans in pot. Add onion and Canadian bacon, pushing down into beans.

Cook, covered, on LOW for 7 hours, or until beans are flavored through.

Makes 8 servings
Source: Healthwise

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CROCK POT CHOUCROUTE

4 cups shredded green cabbage
1 large carrot, shredded
1 (16 oz.) pkg sauerkraut, rinsed well, drained
3/4 cup apple cider
2 Tbsp brown sugar
3/4 tsp caraway seeds
1/2 tsp ground allspice
5 slices Canadian bacon, cut in strips
1/2 lb turkey kielbasa, cut in 6 pieces
1 lb small new red potatoes, quartered

Stir together the cabbage, carrot, sauerkraut, cider, sugar, caraway, and allspice in slow cooker. Bury the Canadian bacon in the kraut, pressing down to compact. Top with kielbasa and potatoes.

Cover and cook on LOW for 7 hours, until potatoes are tender.

Makes 6 servings
Source: Healthwise

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CROCK POT LENTIL CURRY

2 cups dried lentils
4 cups water
2 cups oriental-flavored broth (or vegetable or chicken broth)
2 cups chopped green cabbage
4 red potatoes, chopped
2 onions, chopped
1/2 cup uncooked pearl barley
4 cloves garlic, minced
2 Tbsp curry powder (or more, to taste)
2 Tbsp soy sauce
1 tsp five-spice powder
1 tsp garlic powder
4 cups hot cooked rice (for serving)
Mango chutney (optional, for serving)

Put all ingredients, except rice and mango chutney, into the crock pot. Stir well to mix thoroughly.

Cover and cook on LOW for about 8 hours.

Serve with the rice and mango chutney, if desired.

Makes 6 servings
Source: Healthwise

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CROCK POT STEW

1/2 lb beef tip roast, cut in small chunks
3 red potatoes, cut in 1/2-inch chunks
1 cup carrots, cut in 1/2-inch chunks
1 large onion, chopped
2 1/2 cups water
1 (6 oz.) can tomato paste
1/3 cup red wine
2 Tbsp brown sugar
2 Tbsp raisins
2 Tbsp soy sauce
1 Tbsp red wine vinegar
1 tsp salt
1/2 tsp ground black pepper
1/2 tsp garlic powder
1 bay leaf
1 cinnamon stick
1/4 tsp ground cloves
1/4 tsp ground cumin
5 cups hot cooked rice (for serving)

Add all ingredients except rice to crock pot. Stir to blend well. (It helps to dissolve the tomato paste in the water first before adding the rest of the ingredients.)

Cover and cook on LOW for 8 hours.

Serve over cooked rice.

Makes 6 servings
Source: Healthwise

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CROCK POT TOMATO AND LIMA BEAN SOUP

1 1/2 cups dried baby lima beans
1 large onion, coarsely chopped
1 (16 oz.) can tomatoes (or 2 cups fresh tomatoes, chopped)
water
1 tsp Worcestershire sauce
Salt and pepper (to taste)
Dash Tabasco
Chopped fresh cilantro or parsley (for garnish)
Soak lima beans in water overnight.

IN THE MORNING:
Drain the beans and rinse well. Add beans to the crock pot, as well as the onions and tomatoes, along with enough water to cover by 2 inches.

Cover, turn crock pot on LOW and cook for about 9 hours. After 9 hours or so, check to see if the limas are soft. If not, turn the pot up to HIGH and cook for 1 hour more. If there is not enough liquid, add 1 cup water and cook for 1/2 hour more.

When beans are soft, add the remaining ingredients and serve.

Makes 6 servings
Source: Healthwise

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CROCK POT APPLESAUCE WITH CRANBERRIES

"The applesauce is a very pretty pink and the cranberries and juice give it a nice zing. As you can see, the recipe is simple and forgiving -- let the apples stew a little longer or a little less - the longer you stew them the mushier the applesauce will be. It warms up nicely, or you can eat it cold."

10 12 medium apples
Juice from 1/2 lemon
1 to 2 cups cranberry juice
2 tablespoons sugar (or up to 1/4 cup if you want it sweeter)
1/4 to 1/2 cup dried cranberries (craisins)*

Wash the apples and chop them up without peeling. Squeeze lemon juice over them as you cut them. Put apples in crockpot with cranberry juice (use 1 cup if you want the applesauce thick, more if you want it thin). Stir in sugar to suit your taste.

Cover and let apples stew on LOW for 6-8 hours. About an hour or two before serving, stir in cranberries or craisins.

*All I found at my store was craisins--since they're sweetened, I used less sugar.

Makes 6 servings
Source: Michelle York

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CROCKPOT CAPONATA

1 lb plum tomatoes, chopped
1 eggplant, cut in 1/2-inch pieces
2 medium zucchini, cut in 1/2-inch pieces
1 onion, finely chopped
3 stalks celery, sliced
1/2 cup chopped fresh parsley
1/4 cup raisins
1/4 cup tomato paste
2 Tbsp red wine vinegar
1 Tbsp brown sugar
1 tsp salt
1/4 tsp freshly ground black pepper
3 Tbsp oil cured black olives (optional)
2 Tbsp capers (optional)

Combine all ingredients except olives and capers in crock pot.

Cover and cook on LOW for 5 1/2 hours. Do not remove cover during cooking.

Stir in olives and capers, if using. Serve warm or cold.

Makes 6 servings

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CROCK POT ITALIAN CHICKEN

"This is one I have used for years and it always turns out great. When I was first married I used a cut up chicken but found it always falls off the bones and you end up with bones at the bottom of the crock pot so I have switched to boneless breasts but either will do. I have also varied the recipe using beef or pork. I also sometimes throw in other veggies, depending on what's in the frig. Zucchini, green beans and peas are just a few ideas."

4 to 5 boneless chicken breasts
1 (16 oz) can tomatoes (or 2-3 fresh tomatoes)
1 onion, sliced*
1 pinch Italian seasoning
1 green bell pepper, sliced
Garlic (to taste)
Salt and pepper (to taste)
Hot cooked rice (for serving)

Put all ingredients except rice in crock pot.

Cover and cook on LOW 8-10 hours.

Serve over rice.

Makes 6 servings
Source: MWAA/Healthwise

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CROCKPOT LACQUERED CHICKEN

1 (2 pound) whole chicken
1 tablespoon vegetable oil
3 large onions, chopped
5 large tomatoes, chopped
1 medium orange, unpeeled, seeded, chopped
1 teaspoon sugar
1 teaspoon salt
1/8 teaspoon pepper
1/2 cup water
1 chicken bouillon cube, crumbled
FOR THE SAUCE:
3 tablespoons red currant jelly (or raspberry jelly)
1/4 cup sweet sherry

In a medium skillet, over medium high heat, heat the oil and saute the chicken, turning often, until well browned all over. Remove the chicken to a plate.

Saute the onion in the skillet until well browned. Turn into the crockpot.

Place the tomatoes, orange, sugar, salt and pepper in the crock pot and set the chicken on top.

Rinse the skillet with the water and scrape into the cooker. Add the bouillon cube.

Cover and cook on LOW for 5 to 7 hours.

Before serving, remove the chicken to a deep serving dish and keep warm.

TO MAKE THE SAUCE:
Turn the pot contents into a skillet, set the heat to high and simmer until thick enough to mound on a spoon. Stir in the jelly and the sherry and cook, stirring until the sauce boils. Do not overcook, lest the sauce lose its shiny quality. If you wish, add some sugar or sweet sherry to further brighten the taste. If sauce is not shiny enough, bring back to a very brisk boil and quickly stir in some jelly. Pour sauce over the chicken.

Makes 6 servings
Source: The Best of Electric Crockery Cooking

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CROCK POT MEDITERRANEAN VEGETABLE STEW

1 eggplant, chopped
2 zucchini, chopped
1 red or green bell pepper, chopped
1 onion, chopped
3 large tomatoes, chopped
2 cans (14 oz. each) garbanzo beans, rinsed and drained
1 (14 oz.) can artichoke hearts packed in water, drained, quartered
1 tbsp oregano
1 tbsp. tomato paste (optional)*
Salt and freshly ground black pepper (to taste)
Crushed red pepper flakes (optional, to taste)
Hot cooked egg noodles (for serving)

Add all ingredients except for noodles to the crock pot and stir well.

Cover and cook on low for 8 hours.

Serve over the cooked noodles.

*If desired, add 1 tbsp. tomato paste for a thicker stew.

Makes 6 servings
Source: Unknown

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CROCK POT SPLIT PEA SOUP

2 cup dried split peas
2 quarts water
2 onions, chopped
2 carrots, sliced
4 slices Canadian bacon, cut in small pieces
2 tbsp nonfat chicken bouillon powder
Salt and freshly ground black pepper (to taste)

Place all ingredients in crock pot. Don't fill the crock pot too full, due to foaming.


Cover and cook on HIGH to get it hot; then lower the heat setting to LOW and cook 8 hours (or cook on LOW for 8-10 hours). If you like the soup creamy, take out 1/2 cup of the soup and puree in food processor, then blend back into the soup.

Stir, adjust the seasonings and serve.

Makes 6 servings
Source: Unknown

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ISRAELI WHEAT BERRY STEW

5 cups water (or a combination of tomato sauce and water)
1 1/2 cups canned Great northern beans, drained
1 cup wheat berries
6 small potatoes, cut in half
1 large onion, sliced
4 cloves garlic, minced
5 teaspoons ground cumin
3 teaspoons turmeric
1/2 teaspoon ground black pepper

Mix together all ingredients in crockpot.

Cover and cook at high 8 to 10 hours.

Makes 6 servings
Source: The McDougall Cookbook, Volume 2

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LAYERED VEGETARIAN DINNER
Source: Gourmet Grains, Beans, and Rice by Dotty Griffith

6 potatoes, sliced
1 large onion, sliced
2 carrots, sliced
1 green pepper, sliced
1 zucchini, sliced
1 cup fresh or frozen corn kernels
1 cup fresh or frozen peas
OPTIONAL VEGETABLES:
Sliced mushrooms
Broccoli florets
Green beans
FOR THE SAUCE:
2 1/2 cups tomato sauce
1/4 cup low-sodium Tamari soy sauce
2 tablespoons chopped fresh parsley
2 teaspoons chili powder
1 teaspoon basil
1 teaspoon dry mustard
1 teaspoon ground thyme
1/2 teaspoon ground cinnamon
1/8 teaspoon sage

Layer vegetables in crock pot in order given.

Mix together ingredients for sauce and pour over vegetables.

Cover and cook on HIGH for 6 hours or on LOW for 12 hours.

Makes 8 servings
Source: McDougall Plan

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TANGY RED BULGUR
1 tablespoon olive oil or vegetable oil
1 cup chopped red and green bell peppers
1 cup chopped zucchini or yellow squash
2 1/4 cups Bloody Mary mix (or vegetable juice)
1 cup bulgur wheat
1 tablespoon lemon juice
1 teaspoon basil (or 1 tbsp fresh)
1/3 cup green onions, chopped

Heat oil in large saucepan over medium heat. Cook peppers and squash until tender-crisp, 3 to 4 minutes, stirring occasionally.

Stir in Bloody Mary mix or vegetable juice, bulgur, lemon juice, and basil. Heat to boiling. Reduce heat to low. Cover and simmer 5 to 8 minutes or until liquid is absorbed, stirring occasionally.

Garnish with green onions. May be served warm or as a salad at room temperature.

TO COOK IN A MICROWAVE:
In a 2-quart microwave-safe casserole dish, combine oil, red pepper and zucchini. Cover with lid; microwave on high 4 minutes or until vegetables are tender-crisp, stirring twice during cooking. Add vegetable juice, bulgur, lemon juice, and basil. Cover and microwave 10 minutes or until liquid is absorbed, stirring twice during cooking. Let stand, covered, 5 minutes. Garnish with green onions. Crockpot: --

TO COOK IN A CROCK POT:
I have made this in a crock pot, tossing all the ingredients except the basil and green onions in and cooking on low for 8 hours, adding the basil after 7 1/2 hours, and garnishing with green onions just before serving. The resulting dish is indistinguishable from one made using the stove top method. I refuse to try the microwave method. I generally use only two cups of Bloody Mary mix since the brand I buy comes in quart bottles.