Slow Easy 2
Sample Recipes

Spinach Artichoke Dip
8 oz light cream cheese
1/4 cup reduced-calorie mayonnaise
2 Tbsp skim milk
14 oz canned artichoke hearts, without oil
5 oz chopped frozen spinach, thawed & drained
6 Tbsp reduced fat Parmesan cheese
1/4 tsp garlic powder
1/4 tsp table salt
1/4 tsp black pepper
1/4 cup mozzarella cheese, reduced fat

In a large mixing bowl, beat the cream cheese, mayonnaise and milk until smooth. Stir in the artichokes, spinach, 6 tablespoons Parmesan cheese, garlic powder, salt and pepper.  Add mozzarella and place in 1.5 quart crock pot.  Cover and cook 2 hours.  Serve with chips and crackers.
Yield: 12 servings. Per serving (1/4 cup)= 100 Calories; 7g Fat (64.5% calories from fat); 5g Protein; 4g Carbohydrate; trace Dietary Fiber; 20mg Cholesterol; 320mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

Cranberry Meatballs
2 egg whites
1/2 cup dry bread crumbs
2 tablespoons finely chopped onion
1 1/2 pounds ground beef, 96/4
1 (16 ounce) can cranberry sauce
½ c. chili sauce
2 tablespoons Splenda

In a large bowl, combine the egg whites, bread crumbs, and onion. Crumble beef over mixture and mix well. Shape into 1-1/2-in. balls. Place in a 3 quart slow cooker. In a small bowl, combine the cranberry sauce, chili sauce, and Splenda; mix well. Pour over meatballs. Cover and cook on low for 6 hours or on high 4 hours; until meat is no longer pink.
Yield: 24 meatballs. Per 2 meatballs= 124 Calories; 2g Fat (16.5% calories from fat); 13g Protein; 13g Carbohydrate; 1g Dietary Fiber; 33mg Cholesterol; 82mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Fiesta Bread
Cooking spray
2 c. reduced fat Bisquick
2/3 c. skim milk
1 TB taco seasoning

Spray 1.5 qt slow cooker with cooking spray.  Combine Bisquick, milk and taco seasoning.  Spread into slow cooker.  Cover and cook for one hour. 
Yield: 8 servings. Per serving= 121 Calories; 2g Fat (14.7% calories from fat); 3g Protein; 22g Carbohydrate; 1g Dietary Fiber; trace Cholesterol; 389mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 0 Non-Fat Milk; 1/2 Fat.

Cheesy Green Bean Casserole
Cooking spray
4 (15 oz) cans green beans, drained
10 ¾ oz can cheddar cheese soup
1 TB dried onion flakes
2 slices bacon, cooked and diced

Spray 3 quart slow cooker with cooking spray. Pour green beans into prepared slow cooker. Top with cheese soup; sprinkle with onion flakes and bacon. Cook on high 2 to 3 hours.
Yield: 7 servings. Per serving= 98 Calories; 3g Fat (25.0% calories from fat); 4g Protein; 16g Carbohydrate; 6g Dietary Fiber; 3mg Cholesterol; 989mg Sodium.  Exchanges: 0 Lean Meat; 2 1/2 Vegetable; 0 Fat.

Apple Cider Turkey Breast
4 pounds turkey breast, boneless and skinless, thawed
2 packets apple cider, sugar free
¼ c. boiling water
½ tsp salt
2 tsp. paprika
1 tsp. freshly ground black pepper
1/2 tsp. rosemary
1/2 tsp. garlic powder
1/4 tsp. chipotle pepper

Remove any gravy or giblet packets and discard or save for another use. Place the breast in a 5 quart slow cooker.  Combine one sugar free apple cider packet with 1/4 cup boiling water; pour over the turkey.  Combine the remaining apple cider packet, salt, paprika, black pepper, rosemary, garlic powder, and chipotle pepper.  Rub over the top of the turkey breast. Cover the slow cooker and cook on low for 7 to 9 hours or high 4 to 6 hours.

Yield: 12 servings.  Per serving= 173 Calories; 1g Fat (5.8% calories from fat); 37g Protein; 1g Carbohydrate; trace Dietary Fiber; 94mg Cholesterol; 168mg Sodium.  Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fat.

 Italian Cream Cheese Drumsticks     
cooking spray
12 Skinless Chicken Drumsticks 
1 (0.6 oz.) Package Zesty Italian Salad Dressing Mix
Salt and Pepper to taste
1 (10 3/4 oz.) Can 98% Fat Free Cream of Chicken Soup
4 oz light cream cheese, cubed
1/2 Cup Water

Spray 3 quart slow cooker with cooking spray and place the drumsticks into the bottom. Sprinkle the drumsticks with salt, pepper and Italian Salad Dressing mix. Cover and cook on low for 6 to 7 hours. About two hours before the chicken is done cooking, combine the cream of chicken soup, cream cheese and water and pour over drumsticks.  Cover and continue cooking.  When ready to serve, spoon the sauce evenly over each drumstick.
Yield: 6 servings. Per serving (2 drumsticks with sauce)= 217 Calories; 8g Fat (35.9% calories from fat); 32g Protein; 1g Carbohydrate; trace Dietary Fiber; 123mg Cholesterol; 237mg Sodium.  Exchanges: 4 Lean Meat; 1/2 Fat; 0 Other Carbohydrates.

Buffalo Chicken Sandwiches
1 lb chicken thighs, boneless, skinless
1/3 cup cream cheese, WW whipped RF
1/3 c. wing sauce
1/3 cup fat free blue cheese salad dressing

Place chicken in 2 quart slow cooker.  Top with cream cheese.  Pour wing sauce and dressing over chicken.  Cook on high 2 hours. Shred chicken and serve on buns.
Yield: 4 servings. Per serving(not including buns)= 204 Calories; 9g Fat (39.8% calories from fat); 21g Protein; 11g Carbohydrate; 1g Dietary Fiber; 91mg Cholesterol; 960mg Sodium.  Exchanges: 1/2 Other Carbohydrates.

Cheesy Chicken Spaghetti
cooking spray
12 oz. dry whole wheat spaghetti, cooked
6 oz Velveeta Light cheese
8 oz. roasted chicken breast
10 3/4 oz. can 98% fat free cream of chicken soup, undiluted
10 oz. can diced tomatoes & green chilies (Rotel)

Spray 3 quart slow cooker with cooking spray.  Combine all ingredients in slow cooker and stir to mix well. Cook on low for 2 to 3 hours. Stir again just before serving.
Yield: 5 servings. Per serving (2 cups each)= 263 Calories; 11g Fat (37.9% calories from fat); 21g Protein; 20g Carbohydrate; 2g Dietary Fiber; 44mg Cholesterol; 1593mg Sodium.  Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.

Cornbread Casserole
cooking spray
15 ounces yellow corn, canned -- slightly drained
1 cup yellow cornmeal
1/2 teaspoon baking soda
½ tsp. salt
2 TB olive oil
1/2 cup skim milk
1 egg
1 egg white
1/2 cup salsa
1 c. lowfat cheddar cheese -- shredded
2 TB sliced green onions
4 ounces diced green chiles, undrained
8 oz cooked pork roast, shredded*

Spray 3 quart slow cooker with cooking spray.  Combine corn, cornmeal, baking soda, salt, oil, milk, egg, egg white, and salsa. Pour half of this mixture in slow cooker.  Layer cheese, onion, green chilies, and cooked pork on top of cornmeal mixture. Cover with remaining cornmeal mixture. Cover and cook on high 2 to 3 hours.
*12 oz very lean ground beef, cooked, could be substituted.
Yield: 6 servings. Per serving= 297 Calories; 13g Fat (38.5% calories from fat); 18g Protein; 27g Carbohydrate; 3g Dietary Fiber; 64mg Cholesterol; 576mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.

BBQ Brisket

1  3lb beef brisket (NOT corned beef!)
1 large onion
1 c. barbecue sauce
1/4 cup ketchup
1/4 cup Dijon mustard
splash of Worchestire sauce


Layer onion in bottom of 3 quart slow cooker. Place brisket on top. Combine other ingredients and pour over brisket.  Cook on low about 8 hours or high 3 to 4 hours.
Yield: 12 servings. Per serving= 230 Calories; 11g Fat (45.4% calories from fat); 25g Protein; 5g Carbohydrate; 1g Dietary Fiber; 78mg Cholesterol; 329mg Sodium.  Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.

Chile and Corn Chip Meat Loaf
1/2 cup corn chips pieces
4 oz diced green chilies, drained
2 Tbs finely chopped fresh cilantro
1 tsp chili powder
1/2 tsp cumin
½ tsp smoked paprika
1 egg, slightly beaten
1 lb. very lean ground beef
½ c. salsa

Crush corn chips until they are coarse crumbs. In a large bowl, combine corn chips, green chile, cilantro, chili powder, cumin, and paprika. Stir in egg, and the ground beef. Form mixture into an 8 inch loaf. Place loaf in 3 quart slow cooker. Cover and cook on high 3 to 4 hours or until done.  Pour salsa over loaf before serving.
Yield: 5 servings.  Per serving= 265 Calories; 18g Fat (61.3% calories from fat); 19g Protein; 6g Carbohydrate; 1g Dietary Fiber; 100mg Cholesterol; 323mg Sodium.  Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 2 Fat.

Cabbage Rolls
8 cabbage leaves
8 oz ground beef, 96/4
1/3 cup instant brown rice, uncooked
1/2 small onion, chopped
¼ c. water
1 cup tomato sauce
1/2 T Italian Seasoning

Soften cabbage (boil or microwave).  Brown ground beef with onion.  Combine with uncooked rice and place in cabbage leaves.  Roll up (you may need toothpicks to hold together).  Place prepared cabbage rolls into 3 quart slow cooker.  Pour water over rolls.  Top with tomato sauce and sprinkle with Italian Seasoning.   Cook on low about 8 hours or on high 2 to 3 hours. 

Yield:  8 cabbage rolls/ 4 servings.  Per serving(2 rolls)= 142 Calories; 2g Fat (13.9% calories from fat); 15g Protein; 18g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 408mg Sodium.  Exchanges: 1/2 Grain(Starch); 1 1/2 Vegetable; 0 Fat.

Pasta E Fagioli Soup
1 lb ground beef, 96/4
Dash Worcestershire sauce
1 tsp. seasoned salt
Fresh ground black pepper
½ c. diced onion
1 c. shredded carrot
1 ½ c. sliced celery
15 oz kidney beans, rinsed & drained
15 oz can great northern beans, drained
4 c. water
1 tsp. dried oregano
½ tsp. dried thyme
2 (14.5 oz) cans Italian stewed tomatoes, drained
1 c. spicy V-8 juice
4 oz elbow macaroni, Smart Taste

Brown the ground beef in large skillet.  Add Worcestershire sauce seasoned salt, and black pepper.  Drain fat and add vegetables.  Cook 10 minutes.  Pour into 5 quart slow cooker and add beans, water, seasonings, tomatoes and V-8 juice.  Mix well and cook on low 4 to 6 hours.  For the last hour, add the pasta.
Yield: 9 servings. Per serving (1 cup)= 303 Calories; 2g Fat (7.8% calories from fat); 13g Protein; 37g Carbohydrate; 7g Dietary Fiber; 14mg Cholesterol; 481mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 0 Fat; 0 Other Carbohydrates.

Apple Pie 2
Cooking spray
2 (20oz) cans sugar free apple pie filling
¾ c. reduced fat Bisquick, divided
¾ c. skim milk
1 tsp vanilla
2 egg whites
1/2 c. quick cooking oats
¼ c. packed brown sugar
2 TB sugar free caramel topping

Spray 3 quart slow cooker with cooking spray.  Pour two cans of apple pie filling into crock.  Combine ½ cup of Bisquick, skim milk, vanilla, and egg whites.  Pour over apple pie filling.  Combine oats, ¼ cup Bisquick, and brown sugar.  Cut in caramel topping with fork and sprinkle mixture over slow cooker.  Cover and cook on high 3 hours.
Yield: 6 servings.  Per servings= 217 Calories; 1g Fat (6.1% calories from fat); 4g Protein; 45g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 260mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.