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Fix-It and Forget-It Lightly

From Fix-It and Forget-It Lightly: Healthy, Low-Fat Recipes for Your Slow Cooker
by Phyllis Pellman Good

Dawn’s Harvest Pork Roast
Makes 8 servings
(Ideal slow-cooker size: 4-quart)

2 lbs. pork tenderloin, fat trimmed
2 Tbsp. canola oil
3 cups apple juice
3 Granny Smith apples
1 cup fresh cranberries
¾ tsp. salt
½ tsp. black pepper

1. Brown roast on all sides in skillet in canola oil. Place in slow cooker.
2. Add remaining ingredients.
3. Cover. Cook on low 6-8 hours.

Chicken Tortilla Soup
Makes 8 servings
(Ideal slow-cooker size: 4- or 5-quart)

4 uncooked boneless, skinless chicken breast halves
2 15-oz. cans black beans, undrained
2 15-oz. cans low-sodium Mexican stewed tomatoes, or Rotel tomatoes
1 cup low-sodium salsa (mild, medium, or hot, whichever you prefer)
4-oz. can chopped green chilies, undrained
14 ½-oz. can low-sodium tomato sauce
baked tortilla chips
2 cups grated fat-free cheese

1. Combine all ingredients except chips and cheese in large slow cooker.
2. Cover. Cook on low 8 hours.
3. Just before serving, remove chicken breasts and slice into bite-sized pieces. Stir into soup.
4. To serve, put a handful of chips in each individual soup bowl. Ladle soup over chips. Top with cheese.

Peachy Spiced Cider
Makes 8 small servings
(Ideal slow-cooker size: 2-quart)

4 5 ½-oz. cans peach nectar
2 cups unsweetened apple juice or cider
½ tsp. ground ginger
¼ tsp. ground cinnamon
¼ tsp. ground nutmeg
4 fresh orange slices, cut ¼” thick and then halved

1. Combine peach nectar, apple juice, ginger, cinnamon, and nutmeg in slow cooker.
2. Top with orange slices.
3. Cover. Cook on low 4-6 hours.
4. Remove orange slices and stir before serving.

Mocha Eggnog
Makes 8 servings
(Ideal slow-cooker size: 2-quart)

1 qt. low-fat eggnog
1 Tbsp. instant decaf French vanilla coffee granules
¼ cup coffee-flavored liqueur

1. Combine eggnog and coffee granules in slow cooker.
2. Cover. Cook until mixture is hot and coffee granules dissolve.
3. Add coffee liqueur just before serving.
4. Ladle into mugs.

Note: If you like, and your diet allows, you may want to serve the eggnog topped with a spoonful of low-fat whipping cream and a sprinkling of shaved chocolate.

Overnight Apple Oatmeal
Makes 4 servings
(Ideal slow-cooker size: 2-quart)

2 cups skim and 2% milk
2 Tbsp. honey, or ¼ cup brown sugar
1 Tbsp. margarine
¼ tsp. salt
½ tsp. ground cinnamon
1 cup dry rolled oats
1 cup apples, chopped
½ cup raisins, optional
¼ cup walnuts, chopped
½ cup fat-free half-and-half

1. Spray inside of slow cooker with non-fat cooking spray.
2. In a mixing bowl, combine all ingredients except half-and-half. Pour into cooker.
3. Cover and cook on low overnight, ideally 6-8 hours. The oatmeal is ready to eat in the morning.
4. Stir in the half-and-half just before serving.

Cranberry-Orange Turkey Breast
Makes 9 servings
(Ideal slow-cooker size: 6-quart)

½ cup orange marmalade
16-oz. can whole cranberries in sauce
2 tsp. orange zest, grated
3-lb. turkey breast

1. Combine marmalade, cranberries, and zest in a bowl.
2. Place the turkey breast in the slow cooker and pour half the orange-cranberry mixture over the turkey.
3. Cover. Cook on low 7-8 hours or on high 3 ½ -4 hours, until turkey juices run clear.
4. Add remaining half of orange-cranberry mixture for the last half hour of cooking.
5. Remove turkey to warm platter and allow to rest for 15 minutes before slicing.
6. Serve with orange-cranberry sauce.

Vegetables with Pasta
Makes 6 servings
(Ideal slow-cooker size: 3 ½- or 4-quart)

2 cups chopped zucchini
½ cup cherry tomatoes, cut in half
half green or red bell pepper, sliced
half medium-sized onion, sliced
½ cup fresh mushrooms, sliced
4 cloves garlic, minced
1 Tbsp. olive oil
1 Tbsp. Italian seasoning
8-oz. can tomato sauce

1. Combine all ingredients in slow cooker.
2. Cook on low 6 hours or until vegetables are tender.

Note: Serve with your favorite cooked pasta and top with grated low-fat Parmesan or mozzarella cheese.

Baked Apples with Raisins
Makes 5-6 servings
(Ideal slow-cooker size: 4- or 5-quart)

5-6 apples (Winesap, Rome, Cortland, Jonathan, Gala, or other good baking apples)
1/3 cup raisins
½ cup unsweetened apple juice
½ cup boiling water
½ tsp. ground cinnamon
½ tsp. ground nutmeg

1. Core apples and peel around top of apple. Arrange in slow cooker. (Note: if cooker is deep you may have to do 2 layers).
2. Fill center with raisins.
3. Combine juice, water, cinnamon, and nutmeg. Pour over apples.
4. Cook on low 2-4 hours, depending on size and variety of apples.
5. Serve warm or cool.

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