Revised SmartPoints Edition Slow Cooker ecookbook 15 Easy, Healthy, Delicious, Weight Watchers Friendly Recipes simple-nourished-living.com
15 Favorite Weight Watchers Friendly Slow Cooker Recipes Breakfast Casserole Olive Garden Pasta Fagioli Ham and Wild Rice Soup Easy BBQ Turkey Chili Chicken and Gravy Skinny Southwestern Chicken BBQ Lentils Cabbage Roll Casserole Asian Chicken Lettuce Wraps 5-Ingredient Peach Pork 3-Ingredient Salsa Verde Beef Pepper Steak Bananas Foster Chocolate Pudding Cake Carrot Cake Baked Oatmeal simple-nourished-living.com
Breakfast Casserole 16 ounces frozen hash brown potatoes (I used O'Brien style) 2- to 3-quart 20 mins 4 hrs 4 hrs, 20 mins 6 ½ pound cooked turkey breakfast sausage ¾ cup shredded reduced fat cheddar cheese 8 large eggs ¾ cup milk ½ teaspoon salt ½ teaspoon pepper 1. If it isn't already cooked, brown the sausage in a skillet. Drain and set it aside. 2. Grease your slow cooker. 3. Place one third of the frozen potatoes in the bottom of the slow cooker. Top with one third of the cooked sausage and one third of the cheese. 4. Repeat the layers two more times. 5. In a large bowl, beat together the eggs, milk, salt and pepper. 6. Pour the egg mixture over the potatoes, sausage and cheese in the slow cooker. 7. Cover and cook on LOW for 4 or 5 hours or until the casserole is set in the middle and lightly brown around the edges. 8. Cut into 6 wedges to serve. Nutrition Estimates Per Serving (1/6th): 261 calories, 13.8 g total fat, 4.7 g sat fat, 0 g trans fat, 254 mg chol, 627 mg sodium, 14.2 g total carbs, 1.8 g sugar, 1.6 g fiber, 20.2 g protein, 190 mg calc 7 PointsPlus* 7 SmartPoints* This slow cooker breakfast casserole would also be delicious with cubed lean ham instead of the cooked sausage. http://simple-nourished-living.com/2014/02/slow-cooker-breakfast-casserole/
Olive Garden Pasta Fagioli 1 pound extra lean ground beef, browned and drained 1 cup chopped onion 1 cup chopped carrots 6- to 7-quart 30 mins 7 hrs 7 hrs, 30 mins 10 ½ cup chopped celery 1 can (14 to 15 ounces) diced tomatoes with juice 1 can (14 to 15 ounces) kidney beans, rinsed and drained 1 can (14 to 15 ounces) white beans, rinsed and drained 4 cups beef broth 1 jar (24 to 26 ounces) tomato-basil marinara or pasta sauce 1-1/2 teaspoons oregano ¾ teaspoon hot pepper sauce (such as Tabasco) ½ teaspoon salt ½ teaspoon black pepper 1-1/4 cups dry pasta (I used fusilli, but shells or ditalini would work well), cooked separately according to the package directions. ¼ cup chopped fresh parsley, optional for serving Grated Parmesan, optional for serving 1. Stir together the cooked and drained ground beef, onion, carrots, celery, tomatoes, beans, broth, pasta sauce, oregano, hot pepper sauce, salt and pepper in a 6 to 7-quart slow cooker. 2. Cover and cook on LOW for 5 to 7 hours, or until the vegetables are as tender as you like them. 3. When ready to serve, stir the cooked pasta into the soup. Taste the soup and adjust the salt and herbs to suit your tastes. 4. Serve with grated parmesan and a sprinkling of fresh parsley if desired. Nutrition Estimates Per Serving (1-1/4 cups): 238 calories, 3 g total fat, 1.4 g sat fat, 0.1 g trans fat, 34 mg chol, 816 mg sodium, 32 g total carbs, 6.2 g sugar, 9 g fiber, 22 g protein, 130 mg calc 5 PointsPlus* 5 SmartPoints* International, Inc. All recipe ingredients, except optional items, included in determining nutritional estimates. I used my Ninja 3-in-1 Crock Pot Cooking System to make this Pasta Fagioli so I could brown the meat and slow cook the soup without dirtying a separate skillet. I love this feature of the Ninja. I also cooked the pasta separately and added it at serving time. I sometimes hate the way dry pasta swells and absorbs so much liquid when you add it, uncooked, directly into soups. http://simple-nourished-living.com/2013/10/olive-garden-slow-cooker-pasta-fagioli-recipe/
Ham and Wild Rice Soup 2 cups diced cooked ham ½ cup chopped onion 4-quart 15 mins 6 hrs 6 hrs, 15 mins 8 ¾ cup uncooked wild rice 1 package (16 ounces) frozen mixed vegetables 3 cups water 2 cups chicken broth 1 can (10.75 ounces) cream of celery soup ¼ teaspoon ground black pepper ½ cup half-and-half 1. Mix the ham, onion, wild rice, vegetables, water, broth, cream of celery soup and black pepper in your crock pot, stirring well to combine. 2. Cover and cook on LOW for 6 to 8 hours. 3. Stir in the evaporated milk. Increase the setting to HIGH. Cover and cook 10 to 15 minutes more or until hot. Nutrition Estimates Per Serving (1 cup): 205 calories, 8 g total fat, 2.6 g sat fat, 0 g trans fat, 29 mg chol, 949 mg sodium, 20 g total carbs, 3.1 g sugar, 3 g fiber, 13 g protein, 60 mg calc 5 PointsPlus 6 SmartPoints* Cream of chicken or cream of mushroom soup can be used instead of cream of celery, if you prefer. http://simple-nourished-living.com/2014/01/slow-cooker-ham-and-wild-rice-soup/
Easy BBQ Turkey Chili 1 pound uncooked turkey or chicken sausage 4-quart 20 mins 5 hrs 5 hrs, 20 mins 7 ½ packet (1-ounce) taco seasoning 1 can (28 ounces) crushed tomatoes 1 can (14 to 15 ounces) kidney beans, rinsed and drained 1 cup barbecue sauce 1 can (14 to 15 ounces) corn, drained 1. If you have sausage links, cut open the casings to remove the sausage and discard the casings. 2. In a large skillet set over medium heat add the turkey sausage and taco seasoning. Cook, breaking it up with a spoon, until sausage browns and is no longer pink, about 7 minutes. 3. Transfer to your slow cooker. (I used my 4-Quart.) 4. Add the tomatoes, beans, barbecue sauce and corn. 5. Cover and cook on LOW for 4 to 5 hours, until the turkey sausage is tender. 6. Using a large spoon, skim off any excess fat that has accumulated on the surface of the chili. 7. Stir and season to taste with salt and pepper. 8. Serve with your favorite chili garnishes. Nutrition Estimates Per Serving (1 cup): 288 calories, 7.7 g total fat, 0 g sat fat, 0 g trans fat, 39 mg chol, 1158 mg sodium, 38.3 g total carbs, 15.4 g sugar, 7.7 g fiber, 17.7 g protein, 20 mg calc 7 PointsPlus* 9 SmartPoints* Using convenient no-prep ingredients, it s as easy as it is delicious. You don t even have to chop an onion, making this slow cooker BBQ Turkey chili a perfect choice when you are feeling especially lazy or are short on time. http://simple-nourished-living.com/2014/01/easy-slow-cooker-bbq-turkey-chili/
Homestyle Chicken and Gravy 6 boneless skinless chicken breasts (5 to 6 ounces, about 2 pounds) 4-quart 10 mins 4 hrs 4 hrs, 10 mins 6 2 packages chicken gravy mix (I used McCormick) 1 can (10-3/4 ounces) low fat low sodium cream of chicken soup (I used Campbell's Healthy Request) 2 cups water Fresh ground black pepper to taste 1. Place chicken in the slow cooker. (I used my 4-quart crock pot) 2. In a bowl, mix together the dry gravy mix, soup, water and pepper with a whisk until the gravy is as smooth as you can get it. 3. Pour the gravy mixture over the chicken. 4. Cover and cook on low for about 4 hours, until the chicken registers 165 on an instant read meat thermometer stuck into the center of the breasts. 5. Serve over mashed potatoes, brown rice or toast, if desired. Nutrition Estimates Per Serving (4 ounces chicken and 1/4 cup gravy): 228 calories, 5 g total fat, 0 g sat fat, 0 g trans fat, 81 mg chol, 721 mg sodium, 9 g total carbs, 1.6 g sugar, 1 g fiber, 37 g protein, 0 mg calc 6 PointsPlus* 4 SmartPoints* For those opposed to the whole cream of chicken soup and packaged gravy thing, you could always cook the chicken breasts in 2 cups of chicken broth until tender, shred the meat and make your own gravy right in the slow cooker, which should take about 15 minutes on HIGH. http://simple-nourished-living.com/2013/10/easy-slow-cooker-chicken-and-gravy-recipe/
Skinny Southwestern Chicken 2 cans (15.5 ounces) corn, drained 5- to 6-quart 10 mins 3 hrs 3 hrs, 10 mins 6 1 can (15 ounces) black beans, rinsed and drained 1 jar (16 ounces) chunky salsa, divided 6 boneless, skinless chicken breast halves (4 to 5 ounces each) Southwest seasoning blend (optional) 1 cup low-fat shredded Mexican cheese blend 1. Combine the corn, black beans and ½ cup salsa in a 5 to 6-quart slow cooker. 2. Season the chicken with Southwest seasoning blend or salt and pepper to taste. 3. Add chicken to the slow cooker. 4. Top with the remaining salsa. 5. Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours. 6. Sprinkle with cheese. Cover and cook 5 minutes more or until cheese melts. Nutrition Estimates Per Serving (1 breast with 1/6 corn & bean mixture): 370 calories, 6 g total fat, 2.5 g sat fat, 0 g trans fat, 79 mg chol, 715 mg sodium, 43 g total carbs, 4.3 g sugar, 7 g fiber, 39 g protein, 120 mg calc 9 PointsPlus* 9 SmartPoints* This makes a generous serving. You can shave a couple of WW points by eating a smaller portion. To prevent your chicken from drying out, you'll want to check for doneness. Many of today's slow cookers are much hotter than they used to be. My chicken was done in about 3.5 hours on low! http://simple-nourished-living.com/2012/01/skinny-delicious-southwestern-slow-cooker-chicken/
3-Ingredient Barbecue Lentils 2 cups dry lentils (about 1 pound) 4-quart 10 mins 9 hrs 9 hrs, 10 mins 8 2 cups barbecue sauce 4 cups water 1 package (12 ounces) vegetarian hot dogs, sliced 1. Rinse the lentils and put them in the slow cooker. 2. Add the barbecue sauce, water and hot dog slices and stir to combine. 3. Cover and cook on LOW for 7 to 9 hours. If possible, check every few hours during cooking and add a little more water if the lentils seem to be getting too dry. The lentils will be soft when they are done cooking. Nutrition Estimates Per Serving (1 cup): 272 calories, 1.7 g total fat, 0 g sat fat, 0 g trans fat, 5 mg chol, 809 mg sodium, 43.5 g total carbs, 25 g sugar, 14.8 g fiber, 21.3 g protein, 30 mg calc 6 PointsPlus* 9 SmartPoints* If you're not a fan of vegetarian hot dogs, substitute your favorite fat-free hot dogs (I like Hebrew National; just be sure to adjust your SmartPoints accordingly). http://simple-nourished-living.com/2014/01/slow-cooker-barbecue-lentils/
Cabbage Roll Casserole 1 pound lean ground beef 4-quart 20 mins 4 hrs 4 hrs, 20 mins 6 ½ cup chopped onion 5 cups coleslaw mix ½ cup uncooked, converted rice (I used Uncle Ben's) ¼ cup water 2 teaspoons paprika ½ teaspoon salt ¼ teaspoon pepper 1 can (14 to 15 ounces) Italian-style tomato sauce 1. Grease the inside of the slow cooker. 2. In a large skillet, cook the beef and onion, stirring occasionally, until the beef is no longer pink. Drain off any grease. 3. Scrape the beef and onion mixture into the slow cooker. 4. Add the remaining ingredients and stir to combine. (The cooker will be full, but the cabbage will shrink a lot during cooking.) 5. Cover and cook on LOW for 4 to 6 hours or until the cabbage is tender. Nutrition Estimates Per Serving (1/6th; about 3/4 cup): 191 calories, 3.2 g total fat, 1.4 g sat fat, 0 g trans fat, 41 mg chol, 682 mg sodium, 20.5 g total carbs, 4.2 g sugar, 2.8 g fiber, 17.5 g protein, 30 mg calc 4 PointsPlus* 3 SmartPoints* You get all the flavors of cabbage rolls in this slow cooker cabbage casserole with a LOT less effort. Next time, I'll bulk up this slow cooker cabbage casserole even more with another cup or two of cole slaw mix. http://simple-nourished-living.com/2014/03/slow-cooker-cabbage-roll-casserole/
Asian Chicken Lettuce Wraps 2 pounds ground chicken 4 teaspoons minced garlic 4-quart 10 mins 3 hrs 3 hrs, 10 mins 6 1 red bell pepper, cored and finely chopped ½ cup hoisin sauce 2 tablespoons soy sauce Salt and pepper 1 (8-ounce) can sliced water chestnuts, rinsed and chopped 1 cup cooked rice 3 scallions, sliced thin 2 heads Bibb lettuce 1. Microwave ground chicken and garlic in bowl, stirring occasionally, until chicken is no longer pink, about 5 minutes. Drain off liquid and transfer mixture to slow cooker. 2. Stir in bell pepper, hoisin sauce, soy sauce, ½ teaspoon salt and ½ teaspoon pepper. Cover and cook until chicken is tender, 2 to 3 hours on LOW. 3. Stir in water chestnuts and rice and cover until thoroughly heated, about 5 minutes. 4. Stir in scallions and add salt and pepper to taste. 5. Separate and wash Bibb lettuce leaves, then pat dry. 6. Serve chicken filling with lettuce leaves. Nutrition Estimates Per Serving (1/6th): 526 calories, 12.4 g total fat, 3.3 g sat fat, 0 g trans fat, 135 mg chol, 787 mg sodium, 51.4 g total carbs, 7.6 g sugar, 2.4 g fiber, 49 g protein, 80 mg calc 13 PointsPlus* 13 SmartPoints* I think you could very easily get 8 good-size portions with this recipe - the 6 servings suggested by the original recipe makes very full wraps. Increasing the number of servings to 8 reduces the calories per serving to 394 with 10 SmartPoints. http://simple-nourished-living.com/2014/06/slow-cooker-asian-chicken-lettuce-wraps/
5-Ingredient Peach Pork 1 pound pork tenderloin, cut into stew-size pieces (I used boneless pork spareribs because they were on sale) 1-1/2- to 2-quart 20 mins 4 hrs 4 hrs, 20 mins 4 1-1/2 tablespoons reduced-sodium taco seasoning mix ¾ cup salsa 1 tablespoon minute tapioca 3 tablespoons peach all-fruit spread 1. Coat the the slow cooker with nonstick spray. 2. Trim the pork of any excess fat and cut it into stew-size pieces. 3. Sprinkle the taco seasoning on the pork and toss to coat it. 4. Place pork in the slow cooker. 5. Add the salsa, tapioca and peach preserves and stir to combine. 6. Cover and cook on LOW for 4 to 6 hours or until fork tender. Nutrition Estimates Per Serving (1/4th; about 1 cup): 177 calories, 3.2 g total fat, 1 g sat fat, 0 g trans fat, 66 mg chol, 743 mg sodium, 14.1 g total carbs, 6 g sugar, 3.6 g fiber, 23.3 g protein, 20 mg calc 4 PointsPlus* 7 SmartPoints* If you re watching your points you can use pork tenderloin which is extremely lean. Or even boneless skinless chicken breasts or thighs. I used boneless pork spareribs in this recipe since they were on sale. Not as lean as pork loin, they cooked up moist and incredibly tender. A little minute tapioca is my secret ingredient for thickening up crock pot sauces. If you don t mind a thinner sauce it s fine to skip it. http://simple-nourished-living.com/2014/06/slow-cooker-peach-pork/
3-Ingredient Salsa Verde Beef 2 pound rump roast (or other lean beef roast) 3- to 4-quart 10 mins 8 hrs 8 hrs, 10 mins 6 1.25 ounce taco seasoning packet 1 cup salsa verde 1. Place roast in the slow cooker. Sprinkle taco seasoning packet all over the roast. Pour the salsa over the beef. 2. Cover and cook on LOW 6 to 8 hours, or until beef is very tender and pulls apart easily with a fork. 3. Remove beef from slow cooker. 4. Drain the liquid from the slow cooker and set it aside. 5. Shred the beef by cutting it into chunks and then pulling it apart with two forks. Discard any fat place the shredded beef back into slow cooker. 6. Pour ½- to1-cup of the liquid back into shredded beef. 7. Reduce setting to warm until ready to serve. Nutrition Estimates Per Serving (3 ounces beef): 152 calories, 5.1 g total fat, 1.8 g sat fat, 0 g trans fat, 67 mg chol, 437 mg sodium, 0 g total carbs, 0 g sugar, 0 g fiber, 23.3 g protein, 20 mg calc 4 PointsPlus* 3 SmartPoints* In addition to making delicious restaurant quality tacos, this crock pot salsa beef would be delicious in burritos, enchiladas or quesadillas. http://simple-nourished-living.com/2014/05/crock-pot-salsa-verde-beef/
Simple Pepper Steak 1 pound beef round steak, cut into bite-size pieces 4-quart 20 mins 7 hrs 7 hrs, 20 mins 4 ¼ cup all-purpose flour ¼ teaspoon ground pepper ¼ teaspoon salt 1 large onion, sliced thinly into half-moons 1 red or green bell pepper, seeded and sliced 1 can (14 to 15 ounces) diced tomatoes with juices 1 can (4 ounces) sliced, mushrooms, drained 3 tablespoons soy sauce Cooked rice, if desired, for serving 1. Place the pieces of beef in your slow cooker. Sprinkle with the flour, salt and pepper. Toss with your hands to coat the meat with the flour. (For extra flavor I used a couple of teaspoons of Montreal Steak Seasoning, instead of salt and pepper.) 2. Add the onion, pepper, tomatoes, mushrooms and soy sauce. 3. Cover and cook on LOW for 7 to 8 hours, until the beef and vegetables are tender. 4. Serve over cooked rice, if desired. Nutrition Estimates Per Serving (1/4th or about 1 cup without rice): 267 calories, 8 g total fat, 2.1 g sat fat, 0 g trans fat, 75 mg chol, 948 mg sodium, 17 g total carbs, 3.1 g sugar, 3.3 g fiber, 30.9 g protein, 30 mg calc 6 PointsPlus* 6 SmartPoints* To make this crock pot pepper steak work for simply filling, you need to skip the flour, but the end result will be less thick. http://simple-nourished-living.com/2014/02/crock-pot-pepper-steak/
Bananas Foster 3 ripe firm bananas peeled and cut into 1-inch chunks 2- to 3-1/2-quart 10 mins 1 hr, 30 mins 1 hr, 40 mins 4 ¼ cup packed light brown sugar ½ teaspoon ground cinnamon ¼ cup apricot fruit spread 1 tablespoon butter, cut into ¼-inch pieces 1. Coat the slow cooker insert with nonstick cooking spray. 2. Place the banana chunks, brown sugar and cinnamon in the slow cooker. Toss until the bananas are evenly coated with the sugar. 3. Dollop teaspoonfuls of the apricot spread over the bananas. Sprinkle on the pieces of butter. 4. Cover and cook on LOW for 1-1/2 hours or until the bananas are soft and the sauce is bubbling. 5. Serve over vanilla frozen yogurt, ice cream or gelato. Nutrition Estimates Per Serving (1/3 cup bananas and sauce): 182 calories, 2.9 g total fat, 2.6 g sat fat, 0 g trans fat, 10 mg chol, 29 mg sodium, 40.3 g total carbs, 26.4 g sugar, 2.9 g fiber, 1 g protein, 10 mg calc 5 PointsPlus* 5 SmartPoints* I think this slow cooker bananas foster would make a glorious breakfast topping for pancakes, french toast or oatmeal too. http://simple-nourished-living.com/2014/06/slow-cooker-bananas-foster/
Skinny Chocolate Pudding Cake 1 cup dry all-purpose baking mix (I used Bisquick Heart Smart) 4-quart 15 mins 2 hrs 2 hrs, 15 mins 8 1 cup sugar, divided 3 tablespoons plus ⅓ cup unsweetened cocoa powder, divided ½ cup milk (I used coconut milk beverage) 1 teaspoon vanilla 1-2/3 cups hot water 1. Spray the inside of your slow cooker with nonstick cooking spray. 2. In a bowl, mix together the baking mix, ½ cup sugar, 3 tablespoons unsweetened cocoa powder, milk and vanilla until well blended. 3. Pour the batter evenly into the slow cooker. 4. In a clean bowl, mix the remaining ½ up sugar, ⅓ cup cocoa powder and hot water until well blended. 5. Pour over the batter in the slow cooker. 6. DO NOT STIR! 7. Cover and cook on HIGH 2 to 3 hours, or until a toothpick inserted in the center of the cake-y part comes out clean. (There will be a thick chocolate pudding-like sauce beneath the cake.) 8. Serve warm plain or with a little scoop of vanilla ice cream. Or squirt of whipped cream. Just be sure to adjust your Points accordingly. Nutrition Estimates Per Serving (1/2 cup): 169 calories, 1.9 g total fat, 0.6 g sat fat, 0 g trans fat, 1 mg chol, 136 mg sodium, 38.5 g total carbs, 26.9 g sugar, 2 g fiber, 2.6 g protein, 10 mg calc 5 PointsPlus* 8 SmartPoints* If you ve never made a slow cooker chocolate pudding cake before, have no fear. The batter will rise to the top and turn into cake. Underneath you ll find a rich chocolate pudding - just be sure to resist the urge to stir. http://simple-nourished-living.com/2013/12/skinny-slow-cooker-chocolate-pudding-cake/
Carrot Cake Baked Oatmeal 2 large eggs 1 cup unsweetened applesauce 2- to 3-quart 20 mins 4 hrs 4 hrs, 20 mins 8 1 cup skim milk (I used vanilla coconut milk beverage) ½ cup brown sugar 1 teaspoon cinnamon 1 teaspoon salt 3 cups uncooked oatmeal (old-fashioned or quick oats, not instant) 1 cup shredded carrots 1 can (8 ounces) crushed pineapple, drained ¼ cup shredded coconut 3 tablespoons chopped walnuts 2 teaspoons baking powder 1. Grease the slow cooker insert with nonstick cooking spray. 2. In a large bowl whisk together the eggs, applesauce, milk, brown sugar, cinnamon and salt until well blended and creamy. 3. Add the oats, carrots, pineapple, coconut, and baking powder and stir until well mixed. 4. Pour into your greased slow cooker. 5. Cover with 3 to 4 layers of paper towels (to prevent condensation from dripping into the oatmeal) 6. Cover and cook on LOW for 3 to 5 hours, until the edges are golden brown and the center is set. (Mine was done in 4 hours.) 7. Serve hot or let it stand in the slow cooker for up to an hour and then cut it into pieces for serving. Nutrition Estimates Per Serving (1/8th): 243 calories, 5.7 g total fat, 1.6 g sat fat, 0 g trans fat, 47 mg chol, 341 mg sodium, 41.3 g total carbs, 17.4 g sugar, 4.9 g fiber, 7.7 g protein, 140 mg calc 6 PointsPlus* 7 SmartPoints* I love to make it in the crock pot on the weekend to re-warm during the week. It s really easy to make. You just stir everything together, pour it into your slow cooker, and let it cook for about 3 to 5 hours. (Or you can pour it into a casserole dish and bake it at 350 degrees for 45 60 minutes.) http://simple-nourished-living.com/2014/03/crock-pot-carrot-cake-baked-oatmeal/