A slow cooker is an ideal way to cook low-cholesterol foods. Even if you use a high-fat cut of meat, the slow, complete cooking method allows you to separate and drain away the melted fat. Slow cooking is a good method for stewing vegetables and for cooking dried beans and other legumes, as well. Most slow cooker recipes require only a small amount of water or broth to keep food from sticking, so it is easy to limit added fats. If you do find that a small amount of oil is necessary, use olive oil as a no-cholesterol choice, or spray the crockery liner with a light coating of cooking spray.
Meats
When you cook meat or poultry in a slow cooker, there is no need to add oil or fat. Water helps to steam the meat so it cooks to tender perfection, and it makes a flavorful low-fat broth that enhances other foods you add to the dish, such as vegetables or noodles. If the meat you prepare contains fat that cooks out, drain the broth into a bowl and let it cool slightly until the fat floats to the top. Separate the fat and dispose of it, and return the broth to the slow cooker. Another method to remove fat and cholesterol from meat is to brown it and drain it before you add it to the slow cooker. The Cooking Light website recommends that you cut a piece of meat that weighs 2 lbs. or more in half so it reaches the safe cooking temperature more quickly in a slow cooker.
Fish
Add healthy omega-3s to your low-cholesterol diet by poaching salmon or other fish in your slow cooker. Cook the salmon or fish directly in hot liquid in your slow cooker with the lid on. Add lemon slices, onions or mild herbs, such as dill weed or tarragon to gently enhance the flavor of slow-cooked fish. While most dishes you prepare in the slow cooker do not require checking, you'll want to keep an eye on fish to avoid overcooking it. Fish is done when you can flake it with a fork.
Legumes
Legumes are a no-cholesterol protein substitute for meat, and dried beans, peas or lentils are hearty fare that satisfies the hungriest appetite. Pair legumes with cornbread or whole-grain bread for complete amino acids. Add a little lean meat for seasoning, or use fat-free broth or low-sodium bouillon. Onions, carrots, potatoes, celery and tomatoes, or perhaps zucchini, turnips and cabbage add flavor as well as nutrition. Bold herbs, such as bay leaf, sage, marjoram and savory, add zip without adding calories or cholesterol.
Vegetables
Prepare a pot of vegetables ahead of time so they are ready to serve with your choice of low-cholesterol protein, such as grilled chicken. Use cholesterol-free ingredients to make a flavorful sauce for vegetables. Try 1/2 cup of dry white wine with 1/4 cup of minced onion, 1/3 cup of lemon juice and 1 tsp. each of dill weed and garlic powder. Pour over 1 lb. of carrots. Cook the vegetables and herbs in the liquid for two to three hours until they are done, then mix about 2 tbsp. cornstarch in 2 tbsp. water and stir it in to thicken the sauce. It will bubble into a glaze in about 10 minutes.
References
- "Crockery Cookery"; Mable Hoffman; 1975
- "Cooking Light": Slow Cooker Classics
- Savvy Vegetarian: How to Get Enough Protein in Your Veg Diet
