Slow Easy
Sample Recipes

Buffalo Chicken Dip
8 oz light cream cheese           
½ c. wing sauce, Frank’s
½ c. ff blue cheese dressing    
4 oz roasted chicken, diced

Combine all ingredients in small crock pot and cook on high.
Yield: 5 servings= 195 cals, 9g fat, 0g fiber, 14 g carb, 13g protein, 1175mg sodium

Chicken Wings in Honey Sauce
1.5 lbs chicken wings, no tips               
1/2 c. soy sauce
Salt & pepper to taste                         
1/4 c. ketchup
1 c. honey                                            

Spray 1.5 quart crock with cooking spray and place chicken in crock.  Combine remaining ingredients and pour over chicken.  Cook on high 1 ½ to 2 hours.
Yield: 5 servings= 315 Calories; 5g Fat (14.8% calories from fat); 9g Protein; 62g Carbohydrate; 1g Dietary Fiber; 24mg Cholesterol; 1814mg Sodium. 

Party Mix
3 c. Cheerios               
2 TB light margarine
4 c. Wheat Chex         
4 TB Worcestershire sauce
4 c. Fiber One Honey Clusters    
dash Tabasco sauce
2 c. pretzel sticks                    
½ tsp. Seasoned salt
½ tsp. Garlic powder                
½ tsp. Onion salt

Combine cereals and pretzels in 6 quart crock pot.  Melt margarine and combine with seasonings and Worcestershire sacue.  Pour over cereal mixture in crock and toss lightly to coat.  cover and cook on high for 2 hours, stirring every 30 minutes; then turn to low for 2-6 hours.  Store in airtight container.
Yield: 13 cups= 12 servings= 170 cals, 2g fat, 6g fiber, 38g carb, 4g protein, 490 mg sodium

Sausage Dressing in Crock Pot
12 oz. 50% reduced fat sausage          
1 c. onion, chopped
1 c. celery, chopped                             
10 oz seasoned croutons
1 can chicken broth                             
1 c. tart apple, chopped
½ c. pecan, chopped                             
¼ c. light margarine
1 ½ tsp. Sage                                       
½ tsp. Black pepper

In large skillet, cook the sausage, onion, and celery over medium heat until meat is no longer pink.  Drain.  Place in 5 qt slow cooker.  Stir in remaining ingredients.  Cover and cook on low for 4-5 hours or until heated through.
Yield: 12 servings= 219 cals, 12g fat, 2g fiber, 19g carb, 10g protein, 597mg sodium

Coconut Pecan Sweet Potatoes
2 lb. Sweet potatoes, peeled and chunked
1/3 c. brown sugar, packed
2 TB light margarine, melted
¼ c. coconut flakes
¼ c. chopped pecans
¼ tsp cinnamon
¼ tsp. Coconut flavoring
¼ tsp. Vanilla

Spray 3 quart crock with cooking spray.  Combine potatoes, sugar, butter, coconut, pecans and cinnamon.  Cover and cook on low 6-8 hours or high 3-4 hours.  Stir in flavorings. 
Yield: 6 serving= 206 cals, 5g fat, 4g fiber, 40g carb, 2g protein, 20mg sodium

Herb Chicken
2 tsp. Rosemary
2 tsp. Thyme
2 tsp. Sage
2 tsp.  Italian Parsley
Ground Pepper to Taste
3 lb Roasting Chicken, skinless
3 Stalks Celery

Rinse chicken in cold water and pat dry. Put celery on the bottom of the crockpot. Place one teaspoon of dried herbs into the cavity of the chicken. Place chicken on top of the celery.
Place remaining teaspoon of each herb on top of the chicken. Add ground pepper to taste. Cook on low for 8-9 hours.
Yield: 188 Calories; 5g Fat (22.7% calories from fat); 33g Protein; 1g Carbohydrate; 1g Dietary Fiber; 106mg Cholesterol; 141mg Sodium.  Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fat.

Turkey Breast w/ Cranberry Dressing
8 oz pkg. Stuffing cubes         
3 lb boneless turkey breast roast
¾ c. ff chicken broth              
¼ tsp. Dried basil
1 TB light margarine               
  ½ tsp. salt
1 small onion, chopped             
½ tsp. Black pepper
½ c. celery, chopped                
cooking spray
¼ c. dried cranberries

Coat 3 ½ qt. Slow cooker with cooking spray.  Put stuffing cubes in cooker and add broth, margarine, onion, celery, and cranberries; mix well.  Sprinkle the turkey breast with basil, salt and pepepr.  Place the turkey over stuffing mixture.  Cover and cook on low setting for 6-7 hours. 
6 servings=  418 Calories; 4g Fat (8.3% calories from fat); 61g Protein; 31g Carbohydrate; 2g Dietary Fiber; 141mg Cholesterol; 985mg Sodium.  Exchanges: 2 Grain(Starch); 7 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.

Sunshine Drumsticks
1.5 lbs chicken drumsticks
6 oz. frozen orange juice concentrate
3 Tbs honey
4oz can of green chilies chopped
1/4 tsp salt
1/4 cup finely chopped onion

Wash and place chicken in crockpot. Combine
remaining ingredients and pour over chicken.
Cook low 5 hours.
4 servings –   Per Serving (excluding unknown items): 312 Calories; 10g Fat (28.9% calories from fat); 24g Protein; 32g Carbohydrate; 1g Dietary Fiber; 92mg Cholesterol; 232mg Sodium.  Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Other Carbohydrates.

Chicken & Apple-Pecan Stuffing
1 lb. Boneless skinless chicken  Breasts, frozen
8 oz Granny Smith apple, diced
1 TB light margarine                            
¼ c. chopped pecans
2 TB diced onion                                 
6 oz Stove Top Stuffing
1 c. chopped celery                                          
10 ¾ oz cream of chicken soup 98% ff
½ c. water
                       

Spray 3 quart crock with cooking spray.  Place chicken breasts in crock.  In a large skillet, melt margarine over med heat.  Add onion, celery and apple.  Then add pecans, water, soup and stuffing mix.
Spoon over chicken in crock.  Cover and cook on low 6 hours.
Yield: 5 servings= 359 cals, 10g fat, 3g fiber, 40g carb, 26g protein, 1127mg sodium

Creamy Chicken Fettucine
1 lb skinless chicken breasts,    frozen 
10 ¾ oz 98% rf cream of celery soup
½ tsp. Onion powder                             
4 oz Velveeta Light
1/8 tsp. Black pepper                           
2 ¼ oz sliced black olives
10 ¾ oz 98% rf cream of chicken soup             
2 oz jar diced pimientos, drained
(whole wheat angel hair)

Spray 3 qt. Crock with cooking spray.  Place chicken in crock.  Place soups, velveeta, olives, and pimientos in crock.  Sprinkle  with onion powder and pepper.   Cover and cook on low 6 hours.  Serve over pasta (for additional calories).  * try with broccoli next time*
Yield: 6 servings= 234 cals, 8g fat, trace fiber, 13g carb, 25g protein, 1383 mg sodium, 66mg chol.

Island Pork Roast
3 lbs pork roast                        2 TB. Orange juice
1 pinch ground cloves                2 TB Honey
½ tsp. Nutmeg                           1 tsp. Soy sauce
¼ tsp. Paprika                           2 tsp. Lemon juice
¼ c. ketchup

Place roast in crockpot.  Sprinkle with paprika, cloves and nutmeg.  Mix remaining ingredients.  Pour over roast.  Cover and cook on low 10-12 hours or High for 4-6 hours.
Yield: 8 servings= 267 cals, 16g fat, trace fiber, 4g carb, 26g protein, 208mg sodium

Holiday Ham with Cider Glaze
1 5- to 6-pound cooked ham (rump or shank portion)
1/2 cups apple cider or apple juice
1/8 cup honey
1/4 cup cider vinegar
2TB  Dijon-style mustard
2 teaspoons chili powder (or to taste)
1/2 teaspoon apple pie spice

Trim any excess fat from ham. Score ham with diagonal cuts in a diamond pattern.   Place in 4-5 quart crock.   Combine apple cider, honey, vinegar, mustard, chili powder, and pie spice and pour over ham.

Yield: 16 servings= 272 Calories; 15g Fat (50.8% calories from fat); 25g Protein; 8g Carbohydrate; trace Dietary Fiber; 81mg Cholesterol; 1892mg Sodium.  Exchanges: 3 1/2 Lean Meat; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Mexican Pork
1 lb pork boneless loin roast Cut into 1” pieces
1 (20 oz) jar salsa
1 (4 oz) can green chilies, drained
1 (15 oz) canned black beans, Rinsed and drained
1 c. Monterey Jack cheese

Mix pork, salsa, and chilies in 3 ½ to 4 quart slow cooker.  Cover and cook on low heat 6-8 hours or until pork is tender.  Stir in beans.  Cover and cook 5 mins or until hot.  Sprinkle with cheese.
Yield: 6 servings= 274 cals, 14g fat, 6g fiber, 17g carb, 21g protein, 764mg sodium, 54mg chol

Shredded Italian Beef
3 ½ lb beef roast
4 TB lemon juice
2 bay leaves
1 TB dried oregano
1 tsp salt
1 TB garlic powder
1 TB crushed red pepper
2 tsp. Beef bouillon
1 jalapeno pepper, whole

Cut roast into large chunks.  Put all ingredients into crock pot.  Cover and cook on low 8-10 hours.  For the last couple hours of cooking thinly slice 1 green pepper; place in glass bowl and set bowl on roast in crock  (to steam peppers).  Cook on high.
Serve on hoagie buns with mozzarella cheese, sliced onions and steamed peppers. 
Yield: 10 servings=  289 Calories; 21g Fat (67.5% calories from fat); 22g Protein; 1g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 714mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Fruit; 2 1/2 Fat.