Heart Rock Cafe Healthy Slow Cooker Suppers

Don't have time to cook most days? Join me on a culinary journey of crock pot cooking!  This method of cooking easily lends itself to healthier food, too, by reducing the fat and sodium needed to cook and tenderize food.  Vegetarians and carnivores alike will find a recipe or two to fall in love with!  Fabulous soups and stews and a host of main and side dishes, this is one hub that is sure to please!

Following these easy tips can make cooking a breeze!

• Always spray the inside of the crock with cooking spray before using. It makes clean-up so much easier!
• Rotate meats halfway through cooking for even cooking.
• Harder vegetables, such as root vegetables like potatoes and carrots, take a much longer time to cook. Cut into smaller pieces and/or place at the bottom of the crock for cooking.
• Remove visible fat and skin from meats and poultry before cooking.
• Cook and drain ground meats BEFORE placing in the crock.
• To help develop flavors and seal in juices, brown meats and poultry before adding to the crock.
• Develop flavors in the juices by removing the lid and cooking on high for the last 20-30 minutes of cooking. This will allow for excess water to evaporate and flavors to be more concentrated.
  
• Use dried herbs in leaf or whole form instead of ground, to release more flavor. Be careful of cayenne pepper and pepper sauces they can become bitter. It is generally better to add them in the last hour of cooking. You can also refresh the herb flavor of any dish by adding a pinch more spice in the last hour of cooking. If you are using fresh herbs, this is the ideal time to add them as well.
  
• Using tender fresh veggies like tomatoes, zucchini or mushrooms, wait until the last 30 minutes of cooking to keep them from getting mushy. The same rule applies to frozen veggies, just make sure they are thawed first.
  
• To prevent dairy products from curdling add in the last 30 minutes of cooking.

Mirepoix holds a very special place in my heart. :) I happen to love the flavors that develop in soups and stews and braised meat dishes. The only thing that generally completes mirepoix in my book is a bit of garlic.

One of the biggest components of classical French cooking is mirepoix. A classic French mirepoix is composed of a 2:1:1 ratio of onions to carrots to celery, meaning that four cups of mirepoix would contain two cups of onions, one cup of carrots and one cup of celery. You may also have heard of the Cajun version of mirepoix, called trinity. The ratio is the same, but the carrots have been replaced with green bell peppers.

How you use mirepoix in your cooking is up to you, in equal parts or in a traditional ratio. It will still give the desired affect. You may also choose to create your own combination.

Mirepoix in my opinion is the flavor basis of most soups and many baked/braised meat and vegetable dishes in my repertoire. It also happens to be the nickname my chef gave me in culinary school. Jen Mirepoix. I'd like to think that it was because my cooking was as close to the holy trinity of food as he had ever tasted. Bahahaha! Oh, well...anyway...happy cooking, and um...eat your vegetables! :)

Chicken-Lentil Italiano Soup

Serves 6 - Only 4 grams of fat per serving!

1 lb boneless, skinless chicken breasts, halved

1 cup each onion and celery, chopped

2 cups carrots, chopped

2 cups zucchini, chopped

1 cup dried lentils, rinsed and sorted

4 1/2 cups chicken broth

1/2 fresh lemon, juiced

1 tablespoon garlic, chopped

1/2 teaspoon each dried oregano, basil, salt and pepper

Remove any visible fat and skin from chicken. place above ingredients in a 5-6 quart crock pot and cook on low for 5-6 hours. Remove chicken from cooker, place on cutting board. Using two forks, shred chicken return to pot, and add:

1 cup sliced mushrooms

1-28oz can petite diced tomatoes DO NOT DRAIN

Cover and cook until heated through (about 15 minutes)

Sprinkle each bowl with 1/4 cup shredded fresh basil leaves and Parmesan cheese.

Tomato-Basil Soup - Philly Style

Serves 4-6

Using a slow cooker with a removeable crock, spray with with cooking spray and add

1 block of reduced fat cream cheese

1/4 cup white wine or veggie broth

Microwave on high for about three minutes (do not use lid, especially if there is metal on it.) or until cheese has melted and becomes smooth when stirred. then add

1 - 28 oz can petite diced tomatoes, undrained

1 tablespoon garlic

2 tablespoons dried, minced onions

1/2 teaspoon Italian seasoning

1 tablespoon brown sugar

1 jar of chunky tomato and basil spaghetti sauce

Cook on low/warm until heated through, (about 2-3 hours). If too thick, add a bit more stock or water.

Vegetarian Senate Bean and Potato Soup

2 cups dried navy beans, rinsed

8 cups vegetable stock (I like to use the 'chicken-style' veggie consumme)

1/2 teaspoon black pepper

2 cups onion,diced

11/2 cups celery, diced

11/2 cups carrots, diced

1 tablespoon garlic, diced

1 Roma tomato, finely diced

1/4 cup imitation (soy) bacon bits

1 teaspoon each thyme, basil, rosemary and parsley.

Cover and cook on low for 8-9 hours or until beans are tender. Then stir-in 2 1/2 cups of cooked mashed potatoes, increase heat to high. cover and cook until heated through, about 15 minutes.

Turkey Breast with Wild Rice, Cranberries and Almonds

4 cups of wild rice, cooked

3/4 cup chopped onion

1/2 cup dried cranberries

1/3 cup sliced almonds

2 cups diced cooking apples

Mix well the above ingredients. Set aside. Spray a 6 quart crock pot with cooking spray, place a 4-5 lb boneless whole turkey breast in crock (if frozen, thaw first). Season with salt and pepper to taste. Add rice mixture to crock around the edges of turkey. Cook on Low for 8-9 hours.

Sweet & Savory Pulled Pork Sandwiches

2 lbs pork tenderloin

1 12oz root beer

1 onion, slivered

Combine in crock pot and cook on low for 6-8 hours or until the pork shreds easily with a fork. Drain well and add 1/4 cup brown sugar (optional) and 1 bottle of Sweet Baby Ray's BBQ Sauce. Serve on fresh bakery rolls or buns. Great topped with coleslaw and/or melted Swiss Cheese.

Fresh Applesauce

Serves 6

1 1/3 lbs cooking apples, peeled, cored and roughly chopped

1/4 cup brown sugar

1 teaspoon fresh ground ginger

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

1/2 fresh lemon, juiced

1/4 cup water

combine all ingredients, and cook in crock pot for 1 1/2 to 2 hours on high or until apples are tender. Serve warm or chilled.

Creamy Mashed Potatoes

Left over mashed potatoes reheat well in a crock pot,  on low stirring often.  if they are too stiff add a drizzle of milk or water.   Dress them up by adding a little reduced fat sour cream or cream cheese, and chives.  This is a great trick for any gathering that will save you tons of time!

I hope that you enjoy crock pot cooking as much or more than I do.  Sit back, relax, let the crock do the work for you!  Enjoy your day and your meal!  Until next time, Happy Cooking!  :)