Read Online Healthy Slow Cooker Cookbook by Rachel Rappaport - Free Book Online Page A
Authors: Rachel Rappaport
Tags: epub, ebook
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pounds beef knuckles or oxtails
1 quart beef stock
¾ pound thinly sliced lean beef
8 ounces Vietnamese rice noodles
½ cup chopped cilantro
½ cup chopped Thai basil
2 cups mung bean sprouts
Quickly heat the spices, ginger, and onion in a dry nonstick skillet until the seeds start to pop. The onion and ginger should look slightly caramelized. Place them in a cheesecloth packet and tie it securely.
Fill a large pot with water. Bring the water to a boil and add the beef knuckles. Boil for 10 minutes. Remove from the heat and skim off the foam that rises to the surface.
Place the bones and the cheesecloth packet into a 6â7 quart slow cooker. Add the stock and fill the slow cooker with water, leaving 1â³ of headroom. Cook on low for up to 10 hours or overnight. Strain off any solids. Remove the bones and the packet.
Add the sliced beef and noodles. Cook for about 15 minutes or until the beef is cooked and the noodles are tender.
Garnish each bowl with cilantro, basil, and sprouts.
PER SERVING Calories: 270 | Fat: 3.5g | Sodium: 110mg | Carbohydrates: 41g | Fiber: 3g | Protein: 19g
Leek, Potato, and Carrot Potage
Potage is a classic French home-style soup that is perfect for a blustery winter day.
INGREDIENTS | SERVES 6
4 cups sliced leeks
4 russet potatoes, peeled and cubed
2 carrots, diced
5 cups water
¼ teaspoon salt
½ teaspoon white pepper
Place all ingredients into a 4-quart slow cooker. Cook on low for 7 hours.
Purée using an immersion blender or purée in batches in a blender. Serve piping hot.
PER SERVING Calories: 160 | Fat: 0g | Sodium: 130mg | Carbohydrates: 36g | Fiber: 4g | Protein: 4g
Baked Potato Soup
This soup has the flavor of a loaded or stuffed baked potato but with less fat.
INGREDIENTS | SERVES 6
1 onion, sliced
4 russet potatoes, peeled and cubed
5 cups water
¼ teaspoon salt
½ teaspoon white pepper
¼ cup shredded sharp Cheddar
3 tablespoons reduced-fat sour cream
2 strips turkey bacon, cooked and crumbled
1/3 cup diced green onion
Place the onions, potatoes, water, salt, and pepper into a 4-quart slow cooker. Cook on low for 7 hours.
Purée using an immersion blender or purée in batches in a blender. Stir in the cheese, sour cream, bacon crumbles, and green onion.
PER SERVING Calories: 170 | Fat: 3.5g | Sodium: 220mg | Carbohydrates: 28g | Fiber: 3g | Protein: 6g
Cioppino
This hearty and delicious seafood stew is best served with crusty sourdough bread to sop up all the juices.
INGREDIENTS | SERVES 8
1 onion, chopped
2 stalks celery, diced
6 cloves garlic, minced
28 ounces canned diced tomatoes
8 ounces clam juice
¾ cup water or Fish Stock
6 ounces tomato paste
1 teaspoon red pepper flakes
2 tablespoons minced oregano
2 tablespoons minced Italian parsley
1 teaspoon red wine vinegar
10 ounces catfish nuggets
10 ounces peeled raw shrimp
6 ounces diced cooked clams
6 ounces lump crabmeat
¾ cup diced lobster meat
¼ cup diced green onion
Place the onions, celery, garlic, tomatoes, clam juice, water or stock, tomato paste, red pepper flakes, oregano, parsley, and vinegar in a 4-quart slow cooker. Stir vigorously. Cook on low for 8 hours.
Add the seafood and green onions and cook on high for 30 minutes. Stir prior to serving.
PER SERVING Calories: 210 | Fat: 5g | Sodium: 510mg | Carbohydrates: 13g | Fiber: 3g | Protein: 30g
Save Your Shells
Save your shrimp shells to make shrimp stock. Simply follow the recipe for Chicken Stock and use the shells instead of chicken bones. Add a couple of extra pieces of celery, onion, and carrot for extra flavor. Use in seafood dishes instead of fish or chicken stock.
Bouillabaisse
With one bite, this slightly simplified version of the Provençal fish stew will convert anyone who is skeptical about cooking seafood in the slow cooker into a believer.
INGREDIENTS | SERVES 8
1 bulb fennel, sliced
2 leeks, sliced
2 carrots, cut into coins
2 shallots, minced
5 cloves garlic,
1 quart beef stock
¾ pound thinly sliced lean beef
8 ounces Vietnamese rice noodles
½ cup chopped cilantro
½ cup chopped Thai basil
2 cups mung bean sprouts
Quickly heat the spices, ginger, and onion in a dry nonstick skillet until the seeds start to pop. The onion and ginger should look slightly caramelized. Place them in a cheesecloth packet and tie it securely.
Fill a large pot with water. Bring the water to a boil and add the beef knuckles. Boil for 10 minutes. Remove from the heat and skim off the foam that rises to the surface.
Place the bones and the cheesecloth packet into a 6â7 quart slow cooker. Add the stock and fill the slow cooker with water, leaving 1â³ of headroom. Cook on low for up to 10 hours or overnight. Strain off any solids. Remove the bones and the packet.
Add the sliced beef and noodles. Cook for about 15 minutes or until the beef is cooked and the noodles are tender.
Garnish each bowl with cilantro, basil, and sprouts.
PER SERVING Calories: 270 | Fat: 3.5g | Sodium: 110mg | Carbohydrates: 41g | Fiber: 3g | Protein: 19g
Leek, Potato, and Carrot Potage
Potage is a classic French home-style soup that is perfect for a blustery winter day.
INGREDIENTS | SERVES 6
4 cups sliced leeks
4 russet potatoes, peeled and cubed
2 carrots, diced
5 cups water
¼ teaspoon salt
½ teaspoon white pepper
Place all ingredients into a 4-quart slow cooker. Cook on low for 7 hours.
Purée using an immersion blender or purée in batches in a blender. Serve piping hot.
PER SERVING Calories: 160 | Fat: 0g | Sodium: 130mg | Carbohydrates: 36g | Fiber: 4g | Protein: 4g
Baked Potato Soup
This soup has the flavor of a loaded or stuffed baked potato but with less fat.
INGREDIENTS | SERVES 6
1 onion, sliced
4 russet potatoes, peeled and cubed
5 cups water
¼ teaspoon salt
½ teaspoon white pepper
¼ cup shredded sharp Cheddar
3 tablespoons reduced-fat sour cream
2 strips turkey bacon, cooked and crumbled
1/3 cup diced green onion
Place the onions, potatoes, water, salt, and pepper into a 4-quart slow cooker. Cook on low for 7 hours.
Purée using an immersion blender or purée in batches in a blender. Stir in the cheese, sour cream, bacon crumbles, and green onion.
PER SERVING Calories: 170 | Fat: 3.5g | Sodium: 220mg | Carbohydrates: 28g | Fiber: 3g | Protein: 6g
Cioppino
This hearty and delicious seafood stew is best served with crusty sourdough bread to sop up all the juices.
INGREDIENTS | SERVES 8
1 onion, chopped
2 stalks celery, diced
6 cloves garlic, minced
28 ounces canned diced tomatoes
8 ounces clam juice
¾ cup water or Fish Stock
6 ounces tomato paste
1 teaspoon red pepper flakes
2 tablespoons minced oregano
2 tablespoons minced Italian parsley
1 teaspoon red wine vinegar
10 ounces catfish nuggets
10 ounces peeled raw shrimp
6 ounces diced cooked clams
6 ounces lump crabmeat
¾ cup diced lobster meat
¼ cup diced green onion
Place the onions, celery, garlic, tomatoes, clam juice, water or stock, tomato paste, red pepper flakes, oregano, parsley, and vinegar in a 4-quart slow cooker. Stir vigorously. Cook on low for 8 hours.
Add the seafood and green onions and cook on high for 30 minutes. Stir prior to serving.
PER SERVING Calories: 210 | Fat: 5g | Sodium: 510mg | Carbohydrates: 13g | Fiber: 3g | Protein: 30g
Save Your Shells
Save your shrimp shells to make shrimp stock. Simply follow the recipe for Chicken Stock and use the shells instead of chicken bones. Add a couple of extra pieces of celery, onion, and carrot for extra flavor. Use in seafood dishes instead of fish or chicken stock.
Bouillabaisse
With one bite, this slightly simplified version of the Provençal fish stew will convert anyone who is skeptical about cooking seafood in the slow cooker into a believer.
INGREDIENTS | SERVES 8
1 bulb fennel, sliced
2 leeks, sliced
2 carrots, cut into coins
2 shallots, minced
5 cloves garlic,
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