Halibut with Fennel, Capers, and Lemon
Serves 2 / Surprisingly, a slow cooker works well for some quick dinners, too; its even temperature is ideal for simmering fish. Serving tip: Accompany with brown basmati rice and a salad of chopped kale tossed with feta, walnuts, olive oil, and lemon juice.
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3/4 cup dry white wine
2 6- to 8-ounce halibut fillets, or other white fish
1/4 teaspoon salt
1/8 teaspoon black pepper
2 small cloves garlic, minced
1/2 lemon, thinly sliced
1 small fennel bulb, thinly sliced
2 tablespoons capers, drained
1/4 cup chopped kalamata olives, rinsed and drained
1 sprig fresh rosemary
1. Place wine in a 4-quart slow cooker. Sprinkle fish fillets with salt and pepper and place in slow cooker. Top fish with garlic, lemon, and fennel; sprinkle with capers and olives. Add rosemary sprig. Cover and cook on high for 20-30 minutes, until fish is opaque and cooked through.
| Nutrition Facts Per Serving: |
| Calories: 261 calories |
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| % fat calories: 20 |
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| Fat: 6g |
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| Saturated Fat: 1g |
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| Cholesterol: 54mg |
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| Protein: 38g |
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| Carbohydrate: 14g |
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| Fiber: 5g |
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| Sodium: 780mg |
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Spicy Cajun Jambalaya
Serves 6 / Prep tips: For variety, add oysters or chicken sausage, or stir in chopped greens when you add the shrimp. If your slow cooker is an older model, use a slightly higher temp to be sure the rice cooks completely. Serving tip: Pair with garlic bread to sop up the hearty sauce.
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1 tablespoon olive oil
8 ounces boneless, skinless chicken breast, cut into 1 1/2-inch pieces
1 large green bell pepper, cored and chopped
1 small red onion, chopped
2 stalks celery, diced
2 teaspoons bottled chopped garlic
1 28-ounce can diced tomatoes, with juice
1 8-ounce can no-salt-added tomato sauce
1 cup low-sodium chicken broth
2 bay leaves
1/2 teaspoon dried thyme
1 teaspoon dried oregano
1/4 -1/2 teaspoon cayenne pepper
3/4 cup brown rice
1 pound medium raw shrimp, (fresh or frozen and thawed) shelled and deveined
2 tablespoons finely chopped Italian parsley
1. Combine all ingredients except shrimp and parsley in a 4-quart slow cooker; stir to mix well. Cover and cook on high for 4 hours or low for 8 hours. Add shrimp and parsley, and cook for an additional 10 minutes. Season with salt and pepper.
| Nutrition Facts Per Serving: |
| Calories: 291 calories |
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| % fat calories: 18 |
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| Fat: 6g |
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| Saturated Fat: 1g |
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| Cholesterol: 141mg |
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| Protein: 30g |
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| Carbohydrate: 30g |
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| Fiber: 4g |
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| Sodium: 455mg |
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Dried Fig and Plum Tagine
Serves 6 / Dried figs and prunes add vitamins, fiber, and zing to this Moroccan stew. Serving tip: Serve with whole-wheat couscous or polenta and lightly braised greens.
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1/2 cup chopped dried apricots
1/4 cup raisins
1/4 cup chopped dried plums
1/2 cup chopped dried Turkish figs
2 15-ounce cans garbanzo beans, rinsed and drained
1 medium yellow onion, sliced
3 medium carrots, finely chopped
1/2 cup whole raw almonds
1 teaspoon ground turmeric
1 teaspoon ground ginger
1/4 teaspoon ground cumin
1/8 teaspoon white pepper
1 teaspoon ground cinnamon 1-2 tablespoons unsalted butter
11/2 cups low-sodium vegetable broth
1. Place all ingredients in 4-quart slow cooker and stir to mix. Cover and cook on high for 2 hours or low for 4-6 hours. Season with salt and pepper.
| Nutrition Facts Per Serving: |
| Calories: 330 calories |
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| % fat calories: 29 |
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| Fat: 11g |
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| Saturated Fat: 2g |
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| Cholesterol: 5mg |
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| Protein: 10g |
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| Carbohydrate: 53g |
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| Fiber: 11g |
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| Sodium: 261mg |
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