Recipes: Dinner from a Crockery Slow Cooker

the recipes

january 2000

Dinner from a Crockery Slow Cooker

Beef in Red Wine

(makes 6 servings with leftovers)

	olive oil cooking spray
3	slices nonfat turkey bacon, cut into 1-inch pieces
3	pound (1420 g) piece rump roast
1	large onion, peeled, stuck with 4 whole cloves
2	ounces (60 g) grated carrot
3	large cloves garlic, sliced thin
1	cup (240 ml) dry red wine
1	bay leaf
4	sprigs thyme
1/4	cup (17 g) chopped flat-leaf parsley
2	large Russet potatoes, peeled and cut into 6 pieces
2	medium carrots, peeled and sliced
1	pound (480 g) green beans, ends snipped
	refrigerated butter flavored refrigerated cooking spray
8	ounces (240 g) mushrooms
	freshly ground pepper

Lightly coat a large nonstick skillet with cooking spray. Add the turkey bacon and sauté until it begins to crisp. Add the beef, and brown on all sides.
Transfer turkey bacon and beef to a 3 1/2-quart or larger crockery slow cooker. Add onion, grated carrot, garlic, wine, bay leaf, thyme and parsley. Cover and cook on low for 8 to 10 hours or on high for 4 to 5 minutes.
When beef is almost done, cook potatoes in boiling water to cover until almost tender, about 10 to 15 minutes. Add carrots and green beans. Continue to cook for another 4 to 5 minutes. Drain vegetables and keep warm.
Meanwhile, lightly coat a large nonstick skillet with butter-flavored cooking spray. Add the mushrooms and sauté over high heat until mushrooms are tender and all liquid is absorbed.
Transfer beef to a carving board and let stand for 10 minutes before slicing into thin, against the grain, slices. Arrange beef slices on a heated serving platter. Discard clove-stuck onion, bay leaves, and thyme sprigs.
Stir cooked vegetables and mushrooms into pan juice of the slow cooker to warm. Spoon the vegetables and pan juices over the beef. Season to taste with pepper. Serve immediately.

Per 4-ounce meat serving with vegetables:	352 calories (26% calories from fat), 40 g protein, 10 g total fat (3.3 g saturated fat), 25 g carbohydrates, 5 g dietary fiber, 111 mg cholesterol, 112 mg sodium
Diabetic exchanges:	4 lean protein, 1 1/2 carbohydrate (1 bread/starch, 2 vegetable)

Ricotta-Stuffed Pears

(makes 6 servings)

1	tablespoon (9 g) currants
2	teaspoons (10 ml) Marsala wine or dry sherry
3	medium firm, ripe Bartlett or Anjou pears, cut in half and cored
	juice from 1 lemon
3	tablespoons (47 g) part-skim ricotta cheese
3	tablespoons (48 g) fat-free cream cheese
1/4	teaspoon (1.25 ml) sugar substitute
1	tablespoon (6 g) graham cracker crumbs

Place the currants and Marsala in a cup and set aside.
Cut a thin slice from the bottom of each pear half so that they sit on a plate. Rub the halves with lemon juice and place on dessert plates.
In a small bowl, combine the ricotta, cream cheese, and sugar substitute. Stir in the wine and currants and mix well. Divide the cheese mixture between the pear halves, mounding in the hollow of the cores. Sprinkle with graham cracker crumbs. Serve immediately.

Per serving:	81 calories (14% calories from fat), 3 g protein, 1 g total fat (0.5 g saturated fat), 16 g carbohydrates, 2 g dietary fiber, 3 mg cholesterol, 57 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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