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Source: Better Homes and Gardens Diabetic Living Slow-Cooker Meals


Spicy Steak and Beans


Ingredients:


1.5 lbs beef flank steak
1 10-oz can chopped tomatoes and green chile peppers, undrained
1/2 c chopped onion
1 tsp dried oregano, crushed
1 tsp chili powder
1 tsp ground cumin
1 tsp bottled minced garlic (2 cloves)
1/4 tsp salt
1/4 tsp ground black pepper
1 15-oz can pinto beans, rinsed and drained
1.5 c green, red and/or yellow sweet pepper strips
hot cooked brown rice (optional)
crumbled queso fresco (optional)


Directions:


Trim fat from meat. If necessary, cut meat to fit into 3 1/2 or 4 quart slow cooker. Place meat in cooker. In small bowl, combine tomatoes, onion, oregano, chili powder, cumin, garlic, salt, and black pepper. Pour over meat. Cover and cook on low-heat setting for 7 to 9 hours or on high-heat for 3 1/2 to 4 1/2 hours. If using low-heat setting, turn to high-heat setting. Stir in beans and sweet pepper. Cover and cook for 30 minutes more. Remove meat; cool slightly. Shred or thinly slice meat across grain. If desired, serve meat in bowls over hot cooked rice. Spoon bean mixture over meat. If desired, sprinkle with cheese.


Makes 6 Servings.


Dietary Exchanges: 1 Starch, 1 Vegetable, 3.5 Very Lean Meat, 1 Fat, 1 Carb Choice


Nutrients Per Serving:
262 Calories
8 g Total Fat
3 g Saturated Fat
17 g Carbohydrate
29 g Protein
45 mg Cholesterol
452 mg Sodium
4 g Fiber


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Chops with Herb-Tomato Sauce


Ingredients:


4 pork rib chops (with bone), cut 3/4 inch thick
nonstick cooking spray
1 small onion, chopped
2 tsp quick-cooking tapioca, crushed
1.5 tsp bottled minced garlic (3 cloves)
1 tsp dried Italian seasoning, crushed
1/2 tsp ground black pepper
1/2 tsp Worcestershire sauce
1/4 tsp salt
1/4 tsp crushed red pepper
2 14.5-oz cans no-salt-added stewed tomatoes, undrained


Directions:


Trim fat from chops. Lightly coat 12-inch skillet with cooking spray; heat over medium-high heat. Add chops; cook both sides until brown. Set aside. In 3 1/2 or 4-quart slow cooker, combine onion, tapioca, garlic, Italian seasoning, black pepper, Worcestershire sauce, salt, and crushed red pepper. Add chops. Pour stewed tomatoes over chops. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. To serve, transfer chops to serving plate. Using slotted spoon, spoon tomatoes over chops. If desired drizzle with some of the juices.


Makes 4 Servings.


Dietary Exchanges: 0.5 Other Carbohydrate, 1.5 Vegetable, 3.5 Very Lean Meat, 1 Fat, 1 Carb Choice


Nutrients Per Serving:
241 Calories
6 g Total Fat
2 g Saturated Fat
19 g Carbohydrate
27 g Protein
62 mg Cholesterol
287 mg Sodium
4 g Fiber


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Cacciatore-Style Chicken


Ingredients:


12 chicken thighs and/or drumsticks
2 c sliced fresh mushrooms
1 c sliced celery
1 c chopped carrot
1 c yellow and/or red sweet pepper strips
2 medium onions, cut into wedges
2 tsp bottled minced garlic (4 cloves)
1/2 c chicken broth
1/4 c dry white wine
2 tbsp quick-cooking tapioca
2 bay leaves
1 tsp sugar
1 tsp dried oregano, crushed
1 14.5-oz can diced tomatoes, undrained
1/3 c tomato paste
hot cooked pasta (optional)


Directions:


Remove skin from chicken; set aside. In 5 to 6 quart slow cooker, combine mushrooms, celery, carrot, sweet pepper, onion, and garlic. Place chicken on top of vegetables. Add broth, wine, tapioca, bay leaves, sugar, oregano, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Remove chicken; cover and keep warm. Discard bay leaves. If using low-heat setting, turn to high-heat setting. Stir in tomatoes and tomato paste. Cover and cook for 15 minutes more. If desired, serve chicken and vegetable mixture over hot cooked pasta.


Makes 6 Servings.


Dietary Exchanges: 2.5 Vegetable, 0.5 Other Carbohydrate, 3.5 Very Lean Meat, 1 Fat, 1 Carb Choice


Nutrients Per Serving:
259 Calories
6 g Total Fat
1 g Saturated Fat
19 g Carbohydrate
31 g Protein
115 mg Cholesterol
331 mg Sodium
3 g Fiber


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“Can’t be Beat” Pot Roast


Ingredients:


1 3- to 4-lb boneless beef chuck pot roast
nonstick cooking spray
4 medium potatoes, peeled and cut lengthwise into sixths
4 medium carrots, cut in half lengthwise, then crosswise
2 medium rutabagas, peeled and cut into 1-inch chunks
1 medium onion, cut into large wedges
2 tbsp quick-cooking tapioca
1 tbsp dried Italian seasoning, crushed
1.5 tsp garlic salt
1/3 c blueberry or blackberry spreadable fruit or low-calorie plum jelly
1/3 c beef broth


Directions:


Trim fat from meat. If necessary, cut meat to fit into 6-quart slow cooker. Lightly coat large skillet with cooking spray; heat over medium-high heat. Add meat; cook on both sides until brown. Set aside. In slow cooker, combine potato, carrot, rutabaga, onion, tapioca, Italian seasoning, and garlic salt. Add meat. Spoon spreadable fruit over meat; add broth. Cover and cook on low-heat setting for 10 to 12 hours or on high-heat setting for 5 to 6 hours. Using slotted spoon, transfer meat and vegetables to serving platter. Skim fat from cooking juices. Pass juices.


Makes 8 Servings.


Dietary Exchanges: 1 Starch, 0.5 Other Carbohydrate, 1 Vegetable, 4.5 Very Lean Meat, 1 Fat, 2 Carb Choices


Nutrients Per Serving:
342 Calories
7 g Total Fat
2 g Saturated Fat
32 g Carbohydrate
39 g Protein
101 mg Cholesterol
370 mg Sodium
4 g Fiber