Recipes: Dinner from a Crockery Slow Cooker

the recipes

january 2000

Dinner from a Crockery Slow Cooker

Family Swiss Steak

(makes 6 servings)

2	tablespoons (18 g) unbleached all-purpose flour
1/2	teaspoon (2.5 ml) crushed dried thyme
1/4	teaspoon (1.25 ml) sweet paprika
1 1/2	pounds (720 g) boneless beef round steak, cut 1 inch (2.5 cm) thick
1	tablespoon (15 ml) Worcestershire sauce
	canola oil cooking spray
1	large garlic clove, peeled and thinly sliced
2	medium celery ribs, thinly sliced
2	medium onions, peeled and thinly sliced
4	medium plum tomatoes, thinly sliced
1/2	cup (120 ml) reduced-sodium canned beef broth

In a small bowl, combine flour, thyme, and paprika. Using a pastry brush, brush steak pieces with Worcestershire sauce. Dredge in flour mixture.
Lightly coat a large nonstick skillet with cooking spray. Place on stove over medium-high heat. Add steak pieces and brown on both sides, about 5 minutes per side.
Transfer steak pieces to a 3-quart (3-liter) or larger crockery slow cook. Top with garlic slices, celery, onions, and tomatoes. Pour beef broth over the top. Do not stir.
Cover and cook on low for 8 to 10 hours or on high for 4 to 5 hours.
To serve, transfer steak pieces and vegetables to a heated serving platter. Spoon any pan juices over the top and serve at once.

Per serving:	191 calories (21% calories from fat), 28 g protein, 4 g total fat (1.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 71 mg cholesterol, 102 mg sodium
Diabetic exchanges:	3 lean protein, 1/2 carbohydrate (1 1/2 vegetable)

Green Beans with Basil

(makes 6 servings)

1 1/4	pound (600 g) fresh green beans, trimmed
1/2	tablespoon (6 g) reduced-calorie soft margarine
1/4	teaspoon (1.25 ml) crushed dried basil

Place beans in a pot with boiling water to cover. Reduce heat and simmer until just tender, about 4 to 5 minutes. Drain and return to pot.
Add margarine and basil. Toss to evenly coat. Transfer beans to a heated serving dish and serve at once.

Per serving:	34 calories (13% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 7 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 17 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

Baked Sweet Potato Wedges

(makes 6 servings)

4	small sweet potatoes, peeled
	canola cooking spray

Preheat oven to 500F. .
Cut sweet potatoes lengthwise into wedges about 1/2-inch thick. Lay in a single layer on a nonstick baking sheet. Lightly coat with cooking spray.
Bake for 30 minutes, turning wedges once or twice during baking period, until potatoes are crisped and tender.
Transfer potato pieces to a heated serving dish. Serve at once.

Per serving:	76 calories (0 % calories from fat), 1 g protein, 0 total fat (0 saturated fat), 19 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 26 g sodium
Diabetic exchanges:	1 carbohydrate (bread/starch)

All-Day Applesauce with Frozen Yogurt

(makes 6 servings)

2	pounds (960 g) Granny Smith apples, cored and cut into 1/2-inch thick slices
1/4	cup (48 g) sugar
1/2	teaspoon (2.5 ml) ground cinnamon
2	tablespoons (60 ml) fresh lemon juice
6	1/4-cup (20 g) scoops fat-free, no-sugar-added vanilla frozen yogurt
	grated nutmeg

Lay apple slices in a 3-quart (3-liter) or larger crockery slow cooker. Combine sugar and cinnamon. Sprinkle over apples and drizzle with lemon juice.
Cover and cook on low for 6 1/2 to 8 hours.
To serve, spoon hot apples into 6 dessert dishes. Top each with a scoop of frozen yogurt. Lightly sprinkle with nutmeg and serve.

Per serving:	159 calories (3% calories from fat), 2 g protein, 1 g total fat (0.1 g saturated fat), 40 g carbohydrates, 4 g dietary fiber, 0 cholesterol, 25 mg sodium
Diabetic exchanges:	2 1/2 carbohydrate (1 bread/starch, 1 1/2 fruit)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.