Crockpot comeback: with the new slow cookers, all you really have to do for dinner is lift the lid and serve - Lowfat & Easy

Shape, Feb, 2003 by Robin Vitetta-Miller

The slow cooker, aka the crockpot, is making a big comeback -- and the timing couldn't be better. Our lives are busier, crazier, more stressed than ever. We want our meals to be fuss-free, yet we still yearn for home-cooked, long-simmered, rich flavors. The new crockpots satisfy both desires. With just 10 minutes of prep time, you can come home -- eight to 10 hours later -- to a sensational, nutritious, full-course dinner. All you have to do is lift the crockpot lid and serve. (Don't worry if you're running late: The meal will be fine if it slow-cooks for 10-12 hours; in fact, flavors improve over time.)

Unlike the old slow cookers, the new units are loaded with practical improvements and fashion-forward exteriors (see 'The New Slow Cookers: Best Buys" on page 122). The look is streamlined and sleek, and the stainless-steel and white-enamel models stand proud on any counter. They also have removable crockery, so you can take the inner pot right to the table, and then straight to the dishwasher (some crocks are also safe in the oven and microwave and on the stove). Sold in both round and oval shapes, slow cookers are available in a variety of sizes -- perfect for feeding two or 10. And, the new "keep warm" setting on some models is great for parties where guests arrive at different times.

With these 21st-century crockpots, you'll want some contemporary recipes -- ones that are delicious and lowfat. The three recipes here are just that. Quickly prep dinner the night before (or the morning of) and sit down to a hearty meal.

Sweet 'n' Sour Turkey Meatballs


Serves 4
Prep time: 10 minutes
Slow-cook time: 8-10 hours

  1 pound ground turkey breast
1/4 cup dry bread crumbs
  2 tablespoons chopped fresh
    parsley
  2 tablespoons minced onion
  1 egg
  1 1/6-ounce can jellied cranberry
    sauce
1/3 cup ketchup
1/4 cup Heinz chili sauce
  2 cups instant brown rice
  1 10-ounce package fresh spinach
    leaves, steamed

In a large bowl, combine turkey, bread crumbs, parsley, onion and egg. Mix well and shape the mixture into 24 meatballs. Set aside.

In a slow cooker (6-quart size or larger), combine cranberry sauce, ketchup and chili sauce. Mix well. Gently stir in meatballs. Cover and cook on low for 8-10 hours.

Cook rice according to package directions. Serve meatballs and sauce over rice. Serve spinach on the side.

Nutrition Score per serving (6 meatballs, [1/2] cup sauce, [1/2] cup rice, [1/2] cup spinach): 521 calories, 9%.fat (5 g; <1 g saturated), 70% carbs (91 g), 21% protein (27 q), 6 g fiber, 99 mg calcium, 16 mg iron, 655 mg sodium.

Cuban Black Bean Soup With Cod


Serves 4
Prep time: 20 minutes
Slow-cook time: 8-10 hours

  1 1-pound bag dry black beans,
    rinsed and drained
  2 14.5-ounce cans reduced-sodium
    chicken broth
  1 14.5-ounce can diced tomatoes
  1 4-ounce can diced green chilies
  1 8-ounce cod steak, cut into
    1-inch cubes
1/2 cup minced onion
  2 cloves garlic, minced
  2 tablespoons red-wine vinegar
  1 teaspoon dried oregano
  2 teaspoons dried thyme
  2 teaspoons ground cumin
1/2 teaspoon ground black pepper
  4 whole-grain rolls
  Salt to taste

Place beans in a slow cooker (6-quart size or larger) and add enough water to cover by 4-5 inches. Bring to a boil and cook 10 minutes. Drain water. Add remaining ingredients, mix well, cover and cook on low for 8-10 hours. Ladle soup into bowls, season with salt and serve rolls on the side.

Nutrition Score per serving (2 cups soup, 1 roll): 511 calories, 5% fat (3 g; <1 g saturated), 66% carbs (84 g), 29% protein (37 g), 28 g fiber 166 mg calcium, 7mg iron, 890. mg sodium.

Lemon Chicken With Apples


Serves 4
Prep time: 10 minutes
Slow-cook time: 8-10 hours

  4 4-ounce skinless chicken breast
    halves (with bone)
  Salt and ground black pepper
  1 tablespoon chopped fresh
    rosemary or 1 teaspoon dried
  2 McIntosh apples, peeled, cored
    and cut into 1-inch chunks
  2 celery stalks, chopped
1/2 cup chopped onion
  1 14.5-ounce can reduced-sodium
    chicken broth
1/4 cup fresh lemon juice
  1 tablespoon sugar
  1 teaspoon finely grated lemon zest
  1 cup whole-wheat couscous

Season both sides of chicken with salt and pepper. Rub chicken with rosemary and place in bottom of slow cooker (6-quart size or larger). Add apples, celery, onion, chicken broth, lemon juice, sugar and lemon zest. Cover and cook on low for 8-10 hours.

Cook couscous according to package directions. Serve chicken mixture with couscous on the side.

Nutrition Score per serving (1 chicken breast half, 1/2 cup apple mixture, 1/2 cup couscous): 421 calories, 9% fat (4 g; 1 g saturated), 58% carbs (61 g), 33% protein (35 g), 10 g fiber 55 mg calcium, 3 mg iron, 284 mg sodium.

RELATED ARTICLE: the new slow cookers: best buys

* Black & Decker, $30 This 4-quart slow cooker boasts a stoneware bowl, glass lid, auto-off feature and "keep warm" setting (blackanddecker.com, 800-231-9786).

* Hamilton Beach, $35-$40 The 5-and 6-quart, nonstick "double dish" models allow two items to cook simultaneously, such as rice in one half (grains must cook separately or they become mushy) and stew in the other (hamiltonbeach.com, 800-851-8900).