The slow cooker first hit store shelves in 1971 and allowed busy families to come home to a hot meal in the evening. It continues to be a much-loved kitchen appliance for this very reason. Yet many recipes designed for the slow cooker feature unhealthy ingredients, such as fatty condensed soups or meats. Don't let traditional recipes scare you off; the slow cooker is versatile and is ideal for making a variety of low-fat foods.
Beans
Slow cooking beans allows you to infuse them with a variety of flavorings, whether you're going for the American classic baked beans or black beans with a Southwestern flair. They are also good sources of fiber, low in fat and are rich in antioxidants. You'll need to precook dry beans until they are tender; otherwise, you may have to slow cook for up to 16 hours, according to Iowa State University's Renee Sweers, a registered dietitian. Add the tender beans to the slow cooker with enough water to completely cover them; about 5 to 6 cups of liquid per pound should suffice. Toss in your flavoring ingredients too. Try using onions, herbs and spices rather than relying on salt to boost flavor.
Potatoes
Chopped veggies in meat dishes are common in slow cooker recipes, but you can also prepare whole vegetables. Sweet potatoes and baking potatoes can be prepared whole in their skins. Sweet potatoes take about four to six hours on low while baking potatoes take three to five hours on high. Both have only trace amounts of fat, making them healthy options if you're watching fat intake. Just watch your choice in toppings as these are the main contributors to the fat content of these popular sides.
Lean Meats/Poultry
Lean meats and poultry can get tough during cooking due to their lack of fat content. That's good news for your waistline, but not to your palette. Slow cooking is an ideal cooking method because it helps keep the meat tender and moist. Boneless, skinless chicken breasts, for example, can be prepared in the slow cooker with low-sodium broth, garlic, tomatoes, onion, cilantro, cumin and chili powder to make a flavorful, low-fat filling for tacos or enchiladas. They can be done in three to five hours on low, depending on your slow cooker.
Slow Cooker Safety
Raw meats and poultry should be fully thawed prior to slow cooking to prevent bacterial growth. Cooking times in slow cooker recipes are just guidelines because appliances vary in the amount of heat they produce. Most cook food at a temperature of 170 to 280 degrees Fahrenheit, according to the U.S. Department of Agriculture's Food Safety and Inspection Service. Resist the urge to continually open the lid during cooking because this releases a considerable amount of heat. Fully cooked food in the slow cooker is safe to consume up to two hours after the power has been shut off.
References
- West Virginia University Extension Service; Slow Cooking; Alicia Cassels, Sue Flanagan; 2009
- Iowa State University Extension; Dried Beans, Peas and Lentils Can Help You Save $$; Renee Sweers, RD, LD; January 2011
- Purdue University Extension: Eating Right! With Your Slow Cooker
- U.S. Department of Agriculture: Slow Cookers and Food Safety
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