slow cooker suppers
by Cindy Heller
{ ▲ LOW FAT }
summer fruit compote
makes 6 cups prep 15 minutes
slow-Cook 33/4 hours on high or
53/4 hours on low
3 cups fresh pineapple chunks
2 medium-size pears, peeled, cored and
cut into 1/2-inch chunks (about 2 cups)
2 cups frozen sliced peaches
1 cup frozen pitted cherries
3/4 cup dried apricots, quartered
2/3 cup frozen orange juice
concentrate, thawed
1 tablespoon packed dark-brown sugar
1 teaspoon vanilla extract
2 tablespoons cornstarch
1/2 cup sliced almonds, toasted
vanilla ice cream (optional)
1 combine pineapple, pears,
peaches, cherries, apricots, orange
juice, brown sugar and vanilla in a slow
cooker insert. cover and cook on high
for 31/2 hours or low for 51/2 hours.
2 uncover and remove 2
tablespoons liquid. in a small bowl, stir
together liquid and cornstarch. stir
cornstarch mixture back into slow
cooker; cook 15 minutes more or until
thickened. sprinkle with almonds.
serve warm with ice cream, if desired.
per 1/2 Cup 139 calories; 2 g fat (0 g sat.);
2 g protein; 29 g carbohydrate; 3 g fiber;
3 mg sodium; 0 mg cholesterol
Don’t put that slow cooker away just
because it’s summer—these recipes keep you
cool while impressing your guests.
{ HIGH FIBER }
▲
molasses baked beans
makes 10 servings prep 10 minutes
Cook 15 minutes slow-Cook 5 hours on
high or 61/2 hours on low
1 pound navy beans, picked over, rinsed
and soaked overnight
1/2 teaspoon baking soda
4 slices bacon, finely chopped
1 medium-size onion, finely chopped
1/4 cup molasses
1/4 cup dark-brown sugar, packed
2 cups boiling water
2 teaspoons dry mustard
1 teaspoon cider vinegar
1/2 teaspoon salt
1/2 teaspoon black pepper
1 Drain beans; place in a large
saucepan. cover with water by 2 inches;
stir in baking soda. bring to a boil over
medium-high heat; boil for 15 minutes,
skimming off any foam that accumulates.
2 meanwhile, heat a 10-inch nonstick
skillet over medium-high heat. add
bacon to skillet; cook 4 minutes, stirring
occasionally. add onion to pan; cook 5
more minutes, stirring almost constantly.
3 Drain beans and transfer to slow
cooker insert. top with bacon mixture.
stir in molasses, sugar, boiling water and
1 teaspoon of the dry mustard. cover;
cook on high for 5 hours or low
for 61/2 hours.
4 remove cover; stir in remaining
1 teaspoon dry mustard, the cider vinegar
and salt and pepper; serve immediately.
per 1/2 Cup 261 calories; 6 g fat ( 2 g sat.);
11 g protein; 42 g carbohydrate; 7 g fiber;
283 mg sodium; 8 mg cholesterol
country-style
barbecue ribs
makes 6 ribs prep 15 minutes
slow-Cook 6 hours on high or 9 hours
on low
1 cup ketchup
3 tablespoons molasses
1 tablespoon cider vinegar
1 tablespoon Worcestershire sauce
1 tablespoon dark-brown sugar
11/2 teaspoons Dijon mustard
1/2 teaspoon hot pepper sauce (such as
Tabasco)
1/4 teaspoon liquid smoke
4 pounds country-style pork ribs
1 in a small bowl, stir together
ketchup, molasses, vinegar,
worcestershire sauce, sugar, mustard,
hot sauce and liquid smoke.
2 place pork ribs in the slow cooker
insert and pour 1 cup sauce over top,
reserving the rest for later. cover and
cook on high for 6 hours or low for
9 hours or until very tender.
3 remove ribs from slow cooker and
brush with reserved sauce.
per rib 393 calories; 16 g fat ( 6 g sat.);
38 g protein; 21 g carbohydrate; 0 g fiber;
705 mg sodium; 127 mg cholesterol
Food styling: liza jernow. prop styling: alistair turnbull.
