Monday, August 28, 2006
Sumptuous Slow Cooker Meals
Healthy, no-fuss recipe to simply set and forget.
You don't have to be a master chef to whip up savory, satisfying dishes that are healthy, too. All you really need is a slow cooker, a kitchen must-have that will slash your prep time in half. The best part? It's an easy way to sneak colorful vegetables, whole grains, and lean meats into your family's menu without anyone noticing. An estimated 80 percent of American households have slow cookers. Updated models come in sleek stainless steel with programmable timers. But even your older Crock-Pot can handle these hearty main-dish recipes, which are bursting with flavor and brimming with nutrients. They'll keep you warm (and full), even when it's cold outside.
Yellow and orange bell peppers deliver a healthy dose of vitamin C, beta-carotene, and folic acid.
1 jar (26 oz) marinara sauce
1 Tbsp red wine vinegar
1 tsp ground cumin
¼ tsp ground cinnamon
4 ½ lg bell peppers (preferably yellow and orange)
8 oz ground beef (93 percent lean)
½ c converted rice
1/3 c finely chopped onion
¼ c raisins
Chopped parsley (garnish)
1. In medium bowl, stir sauce, vinegar, cumin, and cinnamon. Pour 1 1/3 cups of sauce mixture into 4-quart or larger slow cooker.
2. Finely chop the half bell pepper. Slice off top ½" of remaining peppers. Seed peppers and reserve tops.
3. In large bowl, using your hands, combine beef, uncooked rice, onion, raisins, chopped pepper, and remaining sauce mixture. Spoon resulting mixture into peppers and replace tops. Place into slow cooker.
4. Cover and cook on low 6 to 8 hours or until peppers are tender and filling is cooked through. Serve topped with sauce from pot. Garnish with parsley, if desired.Makes 4 Servings
Per Serving: 360 cal, 18 g pro, 51 g carb, 10 g fat, 2.5 g sat fat, 20 mg chol, 7 g fiber, 810 mg sodium
Prep Time: 15 minutesCooking Time: 6-8 hours