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53° Good Afternoon
53° Good Afternoon
LifestyleColumnistsMarge Perry

3 Simple slow-cooker recipes

Sweet and baking potatoes, carrots, onions and chicken

Sweet and baking potatoes, carrots, onions and chicken thighs with an herb crust. Photo Credit: Marge Perry

CHICKEN AND POTATOES IN RED WINE

1 small onion, quartered lengthwise

1 medium baking potato, peeled and cut into 1-inch pieces (about 9 ounces)

1 medium sweet potato, peeled and cut into 1-inch pieces (about 9 ounces)

3 carrots, cut into ½-inch pieces

½ cup lower-sodium chicken broth

½ cup red wine

½ teaspoon garlic powder

½ teaspoon dried crushed rosemary

½ teaspoon dried thyme

½ teaspoon paprika

½ teaspoon salt

2 pounds bone-in chicken thighs, skin removed

1. Coat the slow cooker with cooking spray. Add the onions, baking and sweet potatoes, carrots, broth and wine.

2. Combine garlic powder, rosemary, thyme, paprika and salt; sprinkle over chicken and place chicken on top of vegetables. Cook 4 hours on high or 8 hours on low. Makes 4 servings.

Nutritional analysis for each serving: 357 calories, 29 g protein, 37 g carbohydrates, 5 g fiber, 9 g fat, 2 g saturated fat, 474 mg sodium

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PENNE WITH SLOW-COOKED MEAT SAUCE

2 slices (uncooked) center-cut bacon, chopped

1 medium onion, chopped (about 1½ cups)

3 cloves garlic, minced

1 rib of celery, finely chopped

1 carrot, finely chopped

1 (14.5-ounce) can diced tomatoes

¼ cup tomato paste

½ cup low-sodium chicken broth

½ cup red wine

1 pound (93 percent lean) raw ground beef

8 ounces cooked penne

Coat the slow cooker with cooking spray. Sprinkle the bacon on the bottom; add the onion, garlic, celery, carrot, tomatoes and tomato paste. Stir in the raw beef, breaking it into crumbles with a fork. Add the broth and red wine; cook on low for 8 hours. Season to taste with salt and pepper; serve over the penne. Makes 4 servings.

Nutritional analysis for each serving: 476 calories, 32 g protein, 58 g carbohydrates, 4 g fiber, 10 g fat, 5 g saturated fat, 441 mg sodium

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WHOLE TURKEY BREAST WITH OLIVES AND SUN-DRIED TOMATOES

1 medium onion, chopped (about 1½ cups)

½ cup pitted Kalamata olives, coarsely chopped

½ cup oil-packed sun-dried tomatoes, drained and coarsely chopped

3 cloves garlic, minced

2 tablespoons flour

1 tablespoon balsamic vinegar

½ cup low-sodium chicken broth, divided

1 teaspoon salt

1 teaspoon dried basil

1 (4-pound) boneless turkey breast

1. Coat the slow cooker with cooking spray. Add the onion, olives, sun-dried tomatoes and garlic; toss with the flour. Stir in the balsamic vinegar and ¼ cup of the broth.

2. Combine the salt and basil; sprinkle evenly over the turkey. Place the turkey on top of the vegetables; pour in the remaining ¼ cup broth and cook on low for 6 to 8 hours. Makes 8 servings.

Nutritional analysis for each serving: 309 calories, 55 g protein, 8 g carbohydrates, 2 g fiber, 5 g fat, 1 g saturated fat, 571 mg sodium

 

TIP: Do not open the lid of your slow cooker until the food has cooked: doing so lowers the temperature of the food to a potentially unsafe level

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