3 Simple slow-cooker meals

MEXICAN-FLAVORED SLOW-COOKER CHILI

Serve with a hearty, whole-grain bread

1 cup chopped onion

1 green bell pepper, chopped

1 cup frozen corn kernels

1 (15-ounce) can low-sodium black beans, drained and rinsed

1 (15-ounce) can low-sodium pinto beans, drained and rinsed

1 (28-ounce) can diced tomatoes

1 tablespoon chili powder

1 teaspoon ground cumin

1 tablespoon minced canned chipotle in adobo sauce

1 ounce semisweet chocolate, chopped

Combine the onion, bell pepper, corn, black and pinto beans, tomatoes, chili powder, cumin and minced chipotle in a slow cooker; cook on low 8 hours, until vegetables are very soft. Stir in chocolate until melted and serve. Makes 4 servings

Nutritional analysis for each serving 197 calories, 8 g protein, 36 g carbohydrates, 9 g fiber, 2 g fat, 1 g saturated fat, 461 mg sodium

PULLED-BEEF BARBECUE SANDWICH

2 pounds boned beef chuck, trimmed

1 (14.5-ounce) can diced tomatoes with green chiles

1 (14.5-ounce) can tomato puree

1 cup chopped onion

1/4 cup brown sugar

1 teaspoon garlic powder

1/2 teaspoon ground mustard

1 tablespoon chili powder

1 teaspoon ground cumin

1 tablespoon Worcestershire sauce

3 tablespoons molasses

3 tablespoons cider vinegar

8 (3-ounce) hard rolls

1. Combine all ingredients except the rolls in a slow cooker and toss so the meat is covered with the sauce. Set to low and cook for 10 hours. Remove the meat from the pot and shred with two forks; stir back into the sauce. Season to taste with salt and pepper.

2. Split the rolls and fill with the beef mixture. Makes 8 servings

Nutritional analysis for each serving 404 calories, 30 g protein, 52 g carbohydrates, 3 g fiber, 8 g fat, 2 g saturated fat, 856 mg sodium

RIOJA CHICKEN

2 pounds chicken thighs, skin removed

3 tablespoons flour

1/2 teaspoon salt

1/4 teaspoon black pepper

5 cloves garlic, sliced

1/2 cup pimiento-stuffed green olives

1/2 cup prunes, pitted and quartered

1 tablespoon lemon zest

3 bay leaves

1 teaspoon dried thyme

2 tablespoons honey

1 cup Rioja wine (or other light, dry red)

1 cup orange juice

1/2 cup loosely packed parsley, chopped

1. Toss the chicken with the flour, salt and pepper, and combine with the garlic, olives, prunes, lemon zest and thyme in the slow cooker.

2. Whisk together the honey, wine and orange juice, and pour over the chicken. Cook on low for 8 hours. Just before serving, sprinkle with parsley. Makes 4 servings

Nutritional analysis for each serving 435 calories, 28 g protein, 38 g carbohydrates, 2 g fiber, 14 g fat, 3 g saturated fat, 675 mg sodium