Recipes: Dinner from a Crockery Slow Cooker

the recipes

january 2000

Dinner from a Crockery Slow Cooker

Piquant Chicken with Lemon Rice with Peas

(makes 6 servings)

	refrigerated butter-flavored cooking spray
1	3 1/2-pound (1680 g) frying chicken, cut into 10 pieces, skin removed and discarded
1	medium onion, diced
1	medium green bell pepper, seeded and diced
2	large cloves garlic, minced
3	sprigs fresh thyme or 1/2 teaspoon crushed dried
2 to 2 1/2	teaspoons (10 to 12.5 ml) curry powder
1	14 1/2-ounce (435 g) can no-salt-added diced tomatoes
1	teaspoon (5 ml) celery flakes
1	packet sugar substitute that will retain sweetness during long cooking
2	teaspoons (10 ml) white wine vinegar
2	tablespoons (30 g) currants

Lightly coat a large nonstick skillet with cooking spray. Place over medium heat and add the chicken pieces. Sauté for 5 minutes per side, turning once.
Put onion, bell pepper, and garlic in a 3 1/2-quart crockery slow cooker. Top with browned chicken pieces. Add thyme sprigs. In a bowl, combine curry powder, tomatoes, celery flakes, sugar substitute, and white wine vinegar. Pour over chicken pieces. Sprinkle with currants. Do not stir. Cover and cook on low for 6 to 8 hours or on high for 2 to 3 hours.
Serve over rice.

Per serving:	226 calories (31% calories from fat), 29 g protein, 8 g total fat (2.1 g saturated fat), 9 g carbohydrates, 2 g dietary fiber, 84 mg cholesterol, 93 mg sodium
Diabetic exchanges:	3 1/2 lean protein, 1/2 carbohydrate (2 vegetable)

Lemon Rice with Peas

(Makes 6 servings)

	olive oil cooking spray
2	tablespoons (30 g) slivered almonds
3	scallions, white part only, thinly sliced
1 1/2	cups (225 g) raw white rice
3	cups (750 ml) 98% fat-free, no-salt-added canned chicken broth
	grated zest and juice of 1 lemon
1/2	teaspoon (2.5ml) cinnamon
1 1/2	cups (225 g) frozen baby peas

Lightly coat a nonstick pot with cooking spray. Add the almond slices and sauté until brown. Remove almonds and set aside.
Again lightly coat the pot with cooking spray. Sauté the scallions for 2 minutes. Add the rice and stir to coat for 2 minutes. Add the broth, zest, lemon juice and cinnamon. Bring to simmer, cover and cook until the rice is almost cooked, about 12 minutes. Stir in peas and continue to cook until all of the broth is absorbed. Add the almonds, fluff with a fork and serve.

Per serving:	222 calories (8% calories from fat), 7 g protein, 2 g total fat (0.2 g saturated fat), 43 g carbohydrates, 3 g dietary fiber, 0 mg cholesterol, 64 mg sodium
Diabetic exchanges:	3 carbohydrate (bread/starch)

Spinach with Grapefruit Salad

(makes 6 servings)

6	cups (336 g) baby spinach, rinsed and drained
1	large white grapefruit (480 g), peeled and segments cut out
2	tablespoons (31 g) low fat feta cheese
1	tablespoon (15 ml) balsamic vinegar
2	tablespoons (30 ml) olive oil
	freshly ground pepper

Combine the baby spinach, grapefruit and feta cheese in a large salad bowl.
Whisk the vinegar and oil. Sprinkle over the salad and toss. Season with pepper to taste.

Per serving:	67 calories (63% calories from fat), 2 g protein, 5 g total fat (0.9 g saturated fat), 5 g carbohydrates, 1 g dietary fiber, 1 mg cholesterol, 66 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable), 1 fat

Minted Frozen Yogurt

(makes 6 servings)

3	cups (600g) fat-free, sugar-free vanilla Frozen yogurt mint extract, to taste
2	teaspoons (10 ml) low sugar grated semi-sweet chocolate fresh mint for garnish

Allow the yogurt to soften. Add mint extract, a few drops at a time until you get the taste you want. Stir in the grated chocolate. Refreeze if not using immediately.
To serve, divide between 6 dessert cups. Garnish with a sprig of mint.

Per serving:	91 calories (4% calories from fat), 3 g protein, trace total fat (0.3 g saturated fat), 19 g carbohydrates, 0 dietary fiber, 1 g cholesterol, 52 mg sodium
Diabetic exchanges:	1 1/2 carbohydrate (bread/starch)

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