Deadline crowd shares quick-'n-easy recipes

0 Comments | Gazette, The (Colorado Springs), Nov 1, 2000 | by The Gazette

Lightly oil crockpot or spray with vegetable oil. Place 1-2 pieces chicken in bottom and top with a chunk of garlic, part of a bouillon cube, a peppercorn and 1-2 basil leaves (or sprinkling of dried basil). Repeat, layering chicken pieces in pot. Add mushrooms and wine, if using. Cover with undiluted soup as last step. Cook on high 5-6 hours or on low 6-8 hours.

Nutrition data, per chicken piece (using boneless, skinless breasts): Calories 187 (27 percent from fat); fat 5.5 g (sat 1.5 g, mono 2.1 g, poly 1.4 g); protein 28 g; carbohydrates 5 g; fiber 0.86 g; cholesterol 76 mg; sodium 250 mg; calcium 29 mg.

Hocrath, who has a 1-year-old son, recently stumbled upon these two recipes, which she modified and highly recommends:

Slow Cooker Baby Back Ribs

Serves 8

1/2 cup spicy chili rub

1/2 cup dark brown sugar

4 (1-pound) racks baby-back ribs

1 bottle favorite barbecue sauce or sweet-and-sour sauce

Mix spicy blend and brown sugar; rub on ribs. Curl racks, meaty side out. Stand upright on thick ends in 5- to 6-quart slow cooker. Pour over sauce. Cover and cook on low 7-8 hours or on high 3-3 1/2 hours or until meat is very tender.

Nutrition data, per 1/2-pound serving: Calories 566 (39 percent from fat); fat 24.6 g (sat 8.8 g, mono 10.7 g, poly 2.1 g); protein 48 g; carbohydrates 36 g; fiber 1.99 g; cholesterol 152 mg; sodium 1,398 mg; calcium 78 mg.

Crockpot Italian Sausage and Peppers

Serves 4

2 pounds Italian link sausage, browned

1 can or jar prepared spaghetti sauce

1 large green bell pepper, sliced into thick strips

1 medium onion, sliced

1 teaspoon garlic powder

1 teaspoon dried basil

1 teaspoon dried oregano

4 hard rolls

Combine ingredients in crockpot. Cook on low 4 hours. Serve on hard rolls as sandwiches. Top with mozzarella, if desired.

Nutrition data, per sandwich: Calories 765 (56 percent from fat); fat 47.3 g (sat 15.7 g, mono 20.9 g, poly 7.8 g); protein 41 g; carbohydrates 42 g; fiber 3.45 g; cholesterol 130 mg; sodium 2,306 mg; calcium 116 mg.

Rhonda Van Pelt, a day-side copy editor, gets tired of the huge quantity of food many recipes make. This recipe doesn't make massive amounts - and she says the aroma when it's cooking is out of this world.

Crockpot Pork and Beans

Serves 4

3 country-style pork ribs, boneless

1 can black beans

1 cup frozen corn

2 small or 1 large tomato, diced

1/2 onion, preferably red, chopped

Cilantro to taste

Cooked rice (optional)

Cut ribs into 1-inch cubes and place in crockpot. Add beans, corn, tomato and onion to pork. Add enough water to cover. Cook on low 6-8 hours, adding cilantro just before serving over white rice.

Nutrition data, per serving of 2 ounces pork and 10 ounces vegetables: Calories 335 (26 percent from fat); fat 9.8 g (sat 3.4 g, mono 4.2 g, poly 0.8 g); protein 26 g; carbohydrates 39 g; fiber 8.07 g; choles- terol 59 mg; sodium 308 mg; calcium 75 mg.

Sherida Warner, a copy editor for the Life section, enjoys good, hearty winter fare that's ready when she gets home. An added bonus with this recipe is that it's high on the nutrition scale and low on fat.