The Skinny Slow
Cooker Recipe Book.

Delicious Recipes Under 300, 400 And 500
Calories.

Copyright

Copyright © Bell & Mackenzie Publishing
2013

All rights reserved. This book or any portion thereof may not be
reproduced or used in any manner whatsoever without the express written
permission of the publisher.

Introduction

Welcome to The Skinny Slow Cooker Recipe Book: Delicious Recipes
Under 300, 400 and 500 Calories.

This collection of easy to prepare and delicious low calorie recipes
will help you make inexpensive, healthy meals for you and your family with the
minimum of fuss. During the colder months our bodies naturally crave warm,
filling and comforting food which can often result in overeating, weight gain
and sluggishness.

These delicious recipes use simple and inexpensive fresh
ingredients, are packed full of flavour and goodness, and show that you can
enjoy maximum taste with minimum calories.

Each recipe has been tried and tested, and enjoyed time and time
again and, with 40 delicious recipes to choose from, we’re sure you’ll soon
agree that Diet can still mean Delicious!

Preparation

All the recipes should take no longer than 10-15 minutes to prepare.
Browning the meat will make a difference to the taste of your recipe, but if
you really don’t have the time, don’t worry - it will still taste good.

There are a number of ‘shortcut’ ingredients like salsa and taco rub
throughout the book to help with time, but there is also the option with each
recipe to make these from scratch.

All meat and vegetables should be cut into even sized pieces. Meat
generally cooks faster than vegetables, although root vegetables can take
longer, so make sure everything is bite-sized.

All meat should be trimmed of visible fat and the skin removed.

Nutrition

All of the recipes in this collection are balanced low calorie family
meals under 500 calories which should keep you feeling full and help you avoid
snacking in-between meals. All recipes have serving suggestions; the calories
noted are per serving of the recipe ingredients only, so bear that in mind.

Low Cost

Slow cooking is ideal for cheaper meat cuts. The ‘tougher’ cuts used
in this collection of recipes are transformed into meat which melts-in-your-mouth
and helps to keep the costs down. We’ve also made sure not to include one-off
ingredients which are used for a single recipe and never used again. All the
herbs and spices listed can be used in multiple recipes throughout the book.

Using Your Slow Cooker: A Few
Things

All cooking times are a guide. Make sure you get to know your own
slow cooker so that you can adjust timings accordingly.

A spray of one calorie cooking oil in the cooker - before adding
ingredients - will help with cleaning or you can buy liners.

Be confident with your cooking. Feel free to use substitutes to suit
your own taste and don’t let a missing herb or spice stop you making a meal -
you’ll almost always be able to find something to replace it.

Please give us your feedback

If you enjoy any of these recipes we’d really appreciate your
feedback. Reviews help others decide if this is the right book for them so a
moment of your time would be appreciated. Thanks.
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to review.

Table of contents

Introduction

Preparation

Nutrition

Low Cost

Using Your Slow Cooker: A Few
Things

Chicken Dishes

Rustic Chicken Stew

Simple Chicken Curry

Sweet Asian Chicken

Fall Off the Bone Whole Slow Cooked Chicken

Zingy Lime Chicken

Lovely Lemony Garlicky Chicken

Luscious Italian Chicken

Green Pesto Chicken Thighs

Honeyed Chicken Wings

Chicken & Almonds

BBQ Chicken

Peanut Butter Chicken

Mustard Tarragon Chicken

Chipotle Chicken

Chicken & Mustard Leeks

Chicken, Garlic & Wine

Chicken & Apricots

Meat Dishes

Beef Dishes

Italian Meatballs

Budapest’s Best Beef Goulash

Chilli Con Carne

Enchilada El Salvador

Best Beef Brisket

Slow Scottish Stovies

Ragu a la Bolognaise

Ginger Beef

Peppers & Steak

Almonds, Beef & Olives

Pork Dishes

Perfect Pulled Pork

Sausage & Spinach With
Gnocchi

Cowboy Casserole

Aromatic Kicking Pork Ribs

Sweet & Sour Pineapple Pork

Lentils, Sausages & Peas

Lamb Dishes

Lamb Pilau Pazar

Spinach & Lamb Stew

Marrakesh Lamb

Lamb & Saag Spinach

Seafood Dishes

Green Thai Fish Curry

Sweet & Citrus Salmon

Tuna & Noodle Cattia

Coriander & Garlic Prawns

Fish Stew

Vegetarian Dishes

Pomodoro Pasta Sauce

Veggie Turmeric Chickpeas

Wild Mushroom Stroganoff

Bean, Potato & Cheese Stew

Tomato & Garlic Mushrooms

Lentil Dhal

Butter Bean & Almond Stew

Soups

Hock Ham & Split Pea Soup

Super Simple Chicken Taco Soup

St Patrick’s Day Soup

Corn & Potato Chowder

Squash, Basil & Tomato Soup

Spanish Sausage Soup

Spicy Carrot Soup

Flageolet & Savoy Soup

Parsnip & Coconut Milk Soup

Spinach & Haricot Soup

Breakfasts

Spanish Tortilla

Morning Risotto

Fruit Granola

Snacks

Bean, Rosemary & Roasted Garlic
Dip

Nacho, Bean & Onion Dip

Honey Roasted Vegetables

Other CookNation Titles

Conversion Chart

Chicken
Dishes

Rustic Chicken Stew: Serves 6

Calories per serving: 480

Widely known in Italy as ‘Hunter’s Stew’, this hearty meal has kept
the faith with countless hunters and gatherers over the years. Regional
variations of this dish are common throughout Italy - this rustic version is
one of the most popular.

Ingredients

2kg/4½lb chicken
pieces, skin removed

2 tbsp plain/all
purpose flour

1 onion, chopped

1 red (bell) pepper,
sliced

2 cloves garlic,
crushed

2 400g/14oz tins
chopped tomatoes

1 tsp dried
rosemary

1 handful pitted
green olives

1 tsp anchovy
paste

3 bay leaves

500ml/2 cups
chicken stock

Low cal cooking
spray

Salt &
pepper to taste

Method

Season the chicken pieces well. Dust with flour and then quickly
brown in a large pan with a little low cal cooking spray.

When browned, remove the chicken from the pan and place in the
slow cooker with all the other ingredients. Leave to cook on low for 5-6 hours
on high 3-4 hours with the lid tightly shut, or until the chicken is cooked
through and tender. If you prefer the sauce to be a little thicker continue
cooking for about 45min on the high setting with the lid removed.

Simple Chicken Curry: Serves 4

Calories per serving: 223

The mix of spices below is preferable but it’s fine to substitute
with curry powder if you are in a rush or struggling with store cupboard
ingredients.

Ingredients

500g/1lb 2oz skinless
chicken breasts

1 onion, chopped

1 tbsp tomato
puree/paste

3 cloves garlic,
crushed

1 tsp low fat ‘butter’
spread

1 tbsp fresh
grated ginger (or use 1 tsp of ground ginger)

1 tsp garam
masala

1 tsp ground
cumin

1 tsp turmeric

½ tsp chilli
powder

or

2 tbsp curry
powder

250ml/1 cup fat
free Greek yoghurt

375ml/1 ½
cups passata/sieved tomatoes

Salt &
pepper to taste

Method

Combine all the ingredients, except the yoghurt, into the slow
cooker. Cook on low for 5-6 hours or on high for 3-4 hours with the lid tightly
shut. Ensure the chicken is cooked through and tender, turn off the heat and
stir in the yoghurt.

Serve with green beans and naan bread.

Sweet Asian Chicken: Serves 4

Calories per serving: 256

The honey, soy and orange juice in this dish make it a hit with the
kids and adds a little eastern flavor to excite evening meal times.

Ingredients

500g/1lb 2oz
skinless chicken breasts

2 garlic cloves,
crushed

1 onion, chopped

60ml/¼ cup
runny honey

2 tbsp tomato
puree/paste

4 tbsp light soy
sauce

2 carrots cut
into batons

Pinch crushed
chilli

250ml/1 cup
fresh orange juice

1 tsp sunflower oil

1 tsp cornstarch
dissolved in a little water to form a thick paste

Method

Combine all the ingredients in a bowl and add to the slow cooker. Cook
on low for 5-6 hours or on high for 3-4 hours with the lid tightly shut or
until the chicken is cooked through and tender. Add a little water during
cooking if needed.

Serve with fine egg noodles or rice. If you want to add a little
extra touch add a garnish of spring onions & sesame seeds.

Fall
Off The Bone Whole Slow Cooked Chicken: Serves 6

Calories per serving: 446

Whole cooked chicken really comes into it’s own in the slow cooker.
This super simple recipe will give you the heart of a meal which, with leftovers,
can last for a few days.

Ingredients

2kg/4 ½lb
whole chicken

2 onions sliced
into rings

Dried rub mix of
:

1 tsp each
garlic powder, thyme, paprika & onion powder + pinch salt

Method

Combine the dried ingredients together and rub really well into the
fresh chicken.

Place the onions in the bottom of the slow cooker and put the chicken
on top. Cook on low for 7-8 hours with the lid tightly shut. Ensure the chicken
is cooked through and enjoy the taste of chicken cooked just the way it should
be.

Serve with your choice of vegetables, potatoes or salad.

Zingy Lime Chicken: Serves 4

Calories
per serving: 200

Packed with protein, skinless chicken breasts are a fantastic low
fat meat to use in the slow cooker. The citrus lightness of this recipe is
perfect for summer months as well as a welcome taste bud infusion during the
cold seasons.

Ingredients

500g/1lb 2oz
skinless chicken breasts

Juice 2 limes or
3 ½ tablespoons bottled lime juice

Bunch fresh
coriander/cilantro chopped and some to garnish

1 sliced green
chilli, sliced (or a pinch of dried chilli flakes)

16oz/450g salsa
(jar)

Or make
your own:

Combine 1 chopped
onion, 1 clove crushed garlic, 1 chopped green chilli to 2 x tins 400g/14oz
chopped tomatoes + sea salt to taste

4 tsp your
favourite packet taco seasoning

Or make
your own:

2 tsp mild
chilli powder, 1 ½  tsp ground cumin, ½  tsp paprika,
¼  tsp each of onion powder, garlic powder, dried oregano &
crushed chilli flakes, 1 tsp each of sea salt & black pepper

Method

Put everything together in the slow cooker making sure the chicken
is covered with the rest of the ingredients. With the lid tightly shut leave to
cook for 4-5 hours on high or 6-8 hours on the low setting. Ensure the chicken
is cooked through and tender then shred it a little with 2 forks and serve with
a fresh green salad/rice or quesadillas (flour tortilla).

Lovely Lemony Garlicky Chicken : Serves 4

Calories per serving: 208

This is a really simple dish which really benefits from using fresh
lemons and ideally, fresh basil.

Ingredients

500g/1lb 2oz skinless chicken breasts

3 garlic cloves, crushed

2 whole lemons, sliced

1 onion, chopped

1 tsp runny honey

1 tsp cornstarch dissolved in a little warm
water to make a paste

500ml/2 cups chicken stock/broth

Salt & pepper to taste

Bunch fresh basil

Method

Combine all the ingredients in the slow cooker and leave to cook on
low for 5-6 hours or on high 3-4 hours with the lid tightly shut. Ensure the
chicken is cooked through and tender, and serve with steamed vegetables and
rice.

Luscious Italian Chicken: Serves 4

Calories per serving: 235

With a lovely creamy consistency, this Italian inspired dish makes
the most of that wonderful ‘cheat’ ingredient - condensed soup!

Ingredients

500g/1lb 2oz
skinless chicken breasts

2 400g/14oz tins
low fat condensed chicken or mushroom soup

100g/3 ½
oz sliced mushrooms, sliced

1 onion, chopped

Salt &
pepper to taste

1 garlic clove, crushed

2 tbsp fat free
cream cheese

Dried rub mix of:

1 tsp each
oregano, rosemary & thyme

Method

Rub the chicken breasts with the dried herb mix and then combine all
the ingredients into the slow cooker. Cook on low for 5-6 hours or on high 3-4
hours with the lid tightly shut. Ensure the chicken is cooked through and
tender; serve with vegetable, spaghetti, rice or noodles.

Green Pesto Chicken Thighs : Serves 4

Calories per Serving : 469

Originating in Northern Italy, pesto has been around since Ancient
Roman times. Its pounded blend of basil, cheese, pine nuts, salt and olive oil
create a distinct taste which really complements the meaty flavour of chicken
thighs. Make sure you pour any juice from the bottom of the slow cooker over
the chicken before serving.

Ingredients

600g/1lb 2oz skinless, boneless chicken
thighs

175g/6oz green pesto

250ml/1 cup buttermilk

1 tsp salt

50g/2oz asparagus spears

2 cloves garlic, crushed

1 onion, chopped

Method

Smother the chicken thighs in pesto and carefully combine with all
the other ingredients, except the asparagus spears, in the slow cooker. Cook on
low for 5-6 hours or on high for 3-4 hours with the lid tightly shut. Half an
hour before cooking ends add the asparagus spears. Ensure the chicken is cooked
through and tender. Serve with fresh green salad and crusty bread.

Honeyed Chicken Wings : Serves 4

Calories per serving: 453

This is a lovely, sweet, tender chicken recipe which is great to
share with family & friends. 4 wings have been allowed per person but it
really depends on the size of the bird.

Ingredients

16 chicken wings

1 teaspoon freshly grated ginger (or
½ tsp ground ginger)

2 garlic cloves, crushed

1 tbsp runny honey

1 tbsp light soy sauce

1 tsp sesame oil

1 tbsp lemon juice

1 carrot, peeled into ribbons

4 spring onions/scallions, chopped

2 tsp sesame seeds

120ml/ ½ cup chicken stock

Salt and pepper to taste

Method

Coat the chicken wings in the runny honey and then combine with all
the other ingredients in the slow cooker, except the spring onions and sesame
seeds. Leave to cook on high for aprox 4 hours or low for 6 hours.  About
15 minutes before you take the wings out, add the carrot.  Serve sprinkled
with the spring onions and sesame seeds.

Chicken & Almonds
: Serves 4

Calories per serving: 311

This Spanish inspired dish is great as a main meal but
can also be served as a delicious ciabatta topping.

Ingredients

500g/1lb 2oz skinless chicken breasts, cut
into chunks

1 tbsp ground almonds

½ tsp paprika

2 red (bell) peppers, sliced

1 onion, chopped

2 cloves garlic, crushed

1 tbsp white wine vinegar

2 tbsp chopped flat leaf parsley

1 400g/14oz chopped tomatoes

300g/11oz tinned haricot beans, drained

½ tsp dried chilli flakes

100g/3½oz frozen peas

Low cal cooking spray

Salt & pepper to taste

Method

Brown the chicken pieces in a little low
cal spray. Add all the ingredients, except the parsley, into the slow cooker.
Season, cover and leave to cook on high for 3-4 hours or low for 5-6 hours. Sprinkle
with chopped parsley and serve with rice and/or crusty bread.

BBQ Chicken : Serves 4

Calories per serving: 210

When the chicken is shredded and mixed back into the
sauce, you should be left with a moist versatile mixture which is effectively
the poultry version of the BBQ classic ‘pulled pork’.

Ingredients

450g/1lb skinless chicken breasts

3 tbsp tomato puree/paste or ketchup

1 tsp each, smoked paprika & garlic
powder

60ml/ ¼ cup chicken stock/broth

½ tsp ground cumin & ground
coriander/cilantro

1 tbsp brown sugar

3 tbsp Worcestershire sauce

½ tsp salt

Method

Put all the ingredients into the slow
cooker. Mix well, cover and leave to cook on low for 4-5 hours or until the
chicken is cooked through and tender. Shred the chicken breasts with 2 forks
and mix back into the sauce at the bottom of the slow cooker.

If the sauce needs to be thickened,
continue to cook on high for up to 45 mins with the lid off. Alternatively if
it’s too sticky, add a little water to loosen up. Serve with salad or in sandwich
rolls with mayonnaise and BBQ sauce.

Peanut Butter Chicken
: Serves 4

Calories per serving: 245

Peanut butter chicken is delicious. You can really
‘lift’ the dish by serving with fresh lime wedges.

Ingredients

500g/1lb 2oz skinless chicken breast, diced

1 red (bell) pepper, sliced

1 onion, chopped

4 tbsp low fat peanut butter

2 tbsp lime juice

120ml/ ½ cup chicken stock/broth

1 tbsp soy sauce

1 tsp each ground cumin &
coriander/cilantro

½ tsp paprika

Salt & pepper to taste

Low cal cooking spray

Method

In a frying pan quickly brown the chicken
in a little low cal spray. Add all the ingredients to the slow cooker, season,
cover and leave to cook on low for 4-5 hours or high for 3-4 hours. Make sure
the chicken is cooked through and serve with noodles & beansprouts.

Mustard Tarragon
Chicken: Serves 4

Calories per serving: 312

If you prefer your veg to have some crunch to it, hold
off adding to the slow cooker until about 30-45 mins before the end of cooking
time.

Ingredients

500g/1lb 2oz skinless chicken breasts

2 tbsp fresh chopped tarragon

1 tsp mild mustard, or more to taste

400g/14oz new potatoes

500ml/2 cups chicken stock/broth

200g/7oz broad beans

200g/7oz tenderstem broccoli

Low cal cooking spray

Salt & pepper to taste

3 tbsp low fat crème fraiche

Method

Quickly brown the chicken breast in a
little low cal spray and thinly slice the potatoes with their skins on. Place
all the ingredients, except the crème fraiche, in the slow cooker and season
well. Cover and leave to cook on high for 2-3 hours or until the chicken is
tender and cooked through. Remove the chicken from the slow cooker, stir
through the crème fraiche and pour the vegetable sauce over the chicken.

Chipotle Chicken: Serves
4

Calories per serving: 198

Chipotle paste is essentially smokey chilli paste from
the Mexican Chipotle chilli. If you have difficulty sourcing, just substitute
for regular chillies and a little smoked paprika.

Ingredients

500g/1lb 2oz skinless chicken breasts

1 onion, finely chopped

1 red onion, sliced

3 garlic cloves, crushed

½ tsp brown sugar

2 tsp chipotle paste

1 400g/14oz tin chopped tomatoes

2 tbsp fresh chopped flat leaf parsley

2 tsp sunflower oil

Salt & pepper to taste

Method

Gently sauté the onion and garlic in the
sunflower oil. Remove and quickly brown the chicken breasts in the same pan.
Add all the ingredients, except the red onion and parsley, into the slow
cooker. Season, cover and leave to cook on high for 2-3 hours or low for 4-5
hours until the meat is tender and cooked through. Shred the chicken with two
forks, mix well and serve with the parsley and raw red onion slices on top.
Also good with a dollop of fat free Greek yoghurt on the side.

Chicken & Mustard
Leeks: Serves 4

Calories per serving: 290

The mustard in this recipe should be adjusted to your
own taste. You can also use whole grain mustard if you prefer.

Ingredients

500g/1lb 2oz skinless chicken breasts

1 tbsp plain flour

100g/3 ½oz lean back bacon

2 leeks, chopped

2 tbsp Dijon mustard

1 tsp mustard powder

250ml/1 cup chicken stock/broth

200g/7oz potatoes, cut into slices

1 bay leaf

300g/11oz spinach

Low cal cooking spray

Salt & pepper to taste

Method

Season the chicken and coat well in the
flour. Add a little low cal spray to a frying pan and quickly brown the
breasts. Add all the ingredients to the slow cooker, cover, stir well and leave
to cook on high for 2-3 hours or low for 4-5 hours. Remove the chicken from the
slow cooker, slice into diagonal strips and ladle the spinach & potato mixture
over the top – along with as much of the sauce as you prefer. If you need
more liquid during cooking add a little more stock.

Chicken, Garlic &
Wine: Serves 4

Calories per serving: 211

If you prefer your beans crunchy you can hold off
adding them until about 20 minutes before the end of cooking.

Ingredients

500g/1lb 2oz skinless chicken breasts

3 lemons, sliced

2 onions, chopped

6 garlic cloves, sliced

120ml/ ½ cup dry white wine

120ml/ ½ cup chicken stock/broth

150g/5oz French beans

Salt & pepper to taste

Method

Season the chicken. Add a little low cal
spray to a frying pan and quickly brown the breasts. Add all the ingredients to
the slow cooker.  Cover, stir well and leave to cook on high for 2-3 hours
or low for 4-5 hours. Serve with crusty bread to mop up the delicious lemon
juices. If you need more liquid during cooking add a little more stock.

Chicken &
Apricots: Serves 4

Calories per serving: 225

Adding the apricots towards the end of the cooking
time prevents them becoming a pulp and retains their form.

Ingredients

500g/1lb 2oz skinless chicken breasts

1 tbsp plain flour

2 garlic cloves, crushed

1 tbsp freshly grated ginger

1 tsp each ground cumin &
coriander/cilantro

½ tsp ground cinnamon

1 tsp runny honey

1 tbsp lemon juice

1 400g/14oz tin apricots (in juice)

½ cup/120ml chicken stock/broth

Salt & pepper to taste

Method

Mix the flour, cinnamon, cumin &
coriander together and combine with the chicken breasts.

Add all the other ingredients, except the
apricots, but including the apricot juice to the slow cooker. Stir well, cover
and leave to cook on high for 2-3 hours or low for 4-5 hours. Add the apricots
to the mixture, leave to warm through and serve with steamed greens.

Meat Dishes

Beef Dishes

Italian Meatballs: Serves 5

Calories per serving: 323

Meatballs are easy to make and never a disappointment to eat. The
simple sauce accompanying the meat here is lovely as it is, but a dash of Worcestershire
sauce or a tsp of marmite will give it additional depth.

Ingredients

650g/1lb 7oz
lean minced/ground beef

1 slice of bread
whizzed into breadcrumbs

½ onion,
finely chopped

Handful fresh
parsley, chopped

1 large free
range egg

1 clove garlic, crushed

½ tsp
salt

2 400g/14oz tins
chopped tomatoes

2 tbsp tomato
puree

250ml/1 cup beef
stock/broth

1 tsp each of
dried basil, oregano & thyme

Method

Combine together the beef, breadcrumbs, egg, onion, garlic and half
the salt. (You can do it with your hands or for speed put it all into a food
mixer).

Once the ingredients are properly mixed together use your hands to
shape into about 20-24 meatballs. Add all the ingredients to the slow cooker
and combine well. Cover and leave to cook on low for 5-6 hours or 3-4 hours on
high. Ensure the beef is well cooked and serve with spaghetti, parmesan and a
green salad.

Budapest’s Best Beef
Goulash: Serves 6

Calories per serving: 228

Goulash is a European dish which suits the
slow cooker beautifully. After hours of gentle cooking, this ‘tougher’ meat becomes
a tender cut which just melts in the mouth.

Ingredients

900g/2lb lean
stewing beef cut into chunks (trim off any fat)

1 red (bell) pepper,
sliced

3 cloves garlic,
crushed

250ml/1 cup beef
stock/broth or boiling water

220ml/ 1 cup red
wine (if you have some)

1 400g/14oz tin chopped
tomatoes

1 tbsp tomato
puree/paste

1 tsp paprika

1 ½ tbsp
plain/all purpose flour

1 onion, chopped

Low cal cooking
spray

Salt &
pepper to taste

Method

Season the beef and quickly brown in a smoking hot pan with a little
low cal spray. Remove from pan and dust with the flour (the easiest way is to
put the beef and flour into a plastic bag and give it a good shake). Add all
the ingredients to the slow cooker and combine well. Leave to cook on low with
the lid tightly shut for 5-6 hours or until the beef is tender and cooked
through. If you want to thicken up a little, leave to cook for a further 45
mins with the lid off.

Lovely with a salad & some crusty bread or serve with sour cream
and tagliatelle pasta.

Chilli Con Carne: Serves 4

Calories per serving: 440

The Spanish name simply means ‘chilli with
meat’ and this dish has been a Tex-Mex classic since before the days of the
American frontier settlers. Slow cooking the mince beef really allows the
flavour to develop.

Ingredients

1¼lb/550g lean mince/ground beef

1 400g/14oz tin chopped tomatoes

1 400g/14oz tin kidney beans, drained

1 large onion, chopped

250ml/1 cup beef stock/broth

250ml/1 cup tomato passata/sieved tomatoes

1 tsp each of brown sugar, oregano, cumin,
chilli powder, paprika & garlic powder

½ tsp salt

Low cal cooking spray

Method

Brown the mince and onions in a frying pan
with a little low cal spray. Add all the ingredients into the slow cooker and
combine well. Leave to cook on low for 5-6 hours or high for 3-4 hours with the
lid tightly closed. Once the meat is fully cooked through, serve with rice or
tortilla chips and a dollop of low fat yoghurt or crème fraiche.

Enchilada El Salvador: Serves 4

Calories per serving: 324

Inspired by the flavours of Tex Mex, this
dish is great fun to eat as a family with everyone helping themselves across
the table to make their very own perfect enchilada!

Ingredients

450g/1lb lean
minced/ground beef

1 onion, chopped

1 green (bell) pepper,
chopped

1 400g/14oz tin
black beans, drained

2 400g/14oz tins
chopped tomatoes

250ml/1 cup beef
stock/broth or boiling water

½ tsp chilli
powder

4 tsp taco
seasoning

Or make
your own:

2 tsp mild chilli
powder, 1 ½ tsp ground cumin, ½  tsp paprika, ¼
tsp each of onion powder, garlic powder, dried oregano & crushed chilli
flakes, 1 tsp each of sea salt & black pepper

Method

Add all the ingredients to the slow cooker and combine well. Leave
to cook with the lid tightly on for 5-6 hours or 3-4 hours on high, until the
beef is tender and cooked through.  If you want to thicken up a little
leave to cook for a further 45 mins with the lid off.

Serve with flour tortillas, shredded salad, grated cheese and sour
cream (or natural yoghurt).

Best Beef Brisket: Serves 10-12

Calories per serving: 260

Brisket is another beef cut which really benefits from the slow
cooker as it tenderizes slowly and evenly in its own juices without drying it
out.

Ingredients

2 ½
kg/5lbs beef brisket trimmed of fat

4 large onions,
sliced into rounds

500ml/2 cups
beef stock/broth or red wine

4 bay leaves

3 garlic cloves,
peeled

Salt &
pepper to taste

Method

Season the brisket generously with salt and pepper and brow quickly
in a smoking-hot dry pan. Lay the onion slices on the bottom of the slow cooker
and add the beef along with the rest of the ingredients.  Leave to cook
with the lid tightly on for 7-9 hours on low. It’s best to turn over half way
through cooking but don’t worry too much if you can’t do that. Ensure the beef
is super tender and cooked through. Leave to rest for 20 minutes before slicing
it.

Slow Scottish Stovies : Serves 4

Calories per serving: 333

This is a great recipe to use up any cooked left-over red meat you
might have. Traditionally it’s served with plain Scottish oatcakes and its
super simple to make.  You can also use cubed corned beef in this recipe.

Ingredients

175g/6oz potatoes, diced

2 large onions, chopped

250ml/1 cup vegetable stock/broth

450g/1lb left over roast beef (or other
cooked red meat)

Salt & pepper to taste

Method

Combine all the ingredients together in the slow cooker and cook on
low for 5-6 hours or on high 3-4 hours with the lid tightly shut. The liquid
should all be gone by the end of the cooking time, if it hasn’t remove the lid
and leave to cook for a little longer. Stir through and serve in bowls with
British brown sauce if you’ve got it!

Ragu A La Bolognese: Serves 4

Calories per serving: 344

Nothing is simpler or more satisfying than Spaghetti Bolognese. You
can add mushrooms and peppers to the recipe if you like, plus a dash or two of Worcestershire
sauce gives extra depth.

Ingredients

500g/1lb 2oz  lean minced/ground beef

1 400g/14oz tin chopped tomatoes

250ml/1 cup passata/sieved tomatoes

1 tsp each dried oregano & thyme

1 stick celery, chopped

2 bay leaves

1 tbsp tomato puree/paste

3 garlic cloves, crushed

2 onions, chopped

Salt and pepper to taste

Low cal cooking spray

Method

Quickly brown the meat in a frying pan with a little low cal spray. Combine
all the ingredients in the slow cooker and close the lid tightly. Leave to cook
on low for 5-6 hours or high 3-4 hours. Make sure the meat is cooked through
and serve with rigatoni, penne or spaghetti.

Ginger Beef: Serves 6

Calories per serving: 338

Ginger and beef are a great combination and often used
in Chinese cookery. Use low salt soy sauce if you want to be extra healthy.

Ingredients

675g/1½lb silverside beef/round steak, cubed

2 garlic cloves, crushed

370ml/1½ cups beef stock/broth

1 red (bell) pepper, sliced

4 carrots, sliced

1 onion, chopped

2 tbsp soy sauce

2 tbsp freshly grated ginger

1 tbsp corn flour mixed with 3 tbsp water

100g/3½oz frozen peas

Salt & pepper to taste

Method

Add all the ingredients, except the peas,
to the slow cooker. Season well, cover and leave to cook on low for 5-6 hours
or high for 3-4 hours. An hour before the end of cooking, add the peas and
continue to cook until both the beef and peas are tender.

Peppers & Steak: Serves
4

Calories per serving: 250

By slow cooking for a few hours the braising steak
should be transformed into a tender cut which can be served on rice or as the
heart of a lovely warm salad.

Ingredients

450g/1lb braising steak/beef chuck

120ml/ ½ cup soy sauce

2 tsp ground black pepper

3 cloves garlic, crushed

3 red or green (bell) peppers, sliced

2 onions, chopped

1 tbsp corn flour

250ml/1 cup water

Method

Slice the steak and vegetables then add
everything to the slow cooker, except the water and corn flour. Season, cover
and leave to cook on low for 3-5 hours or until the meat is tender and cooked
through. (Add a little water during cooking if the meat becomes too dry). Mix
together the corn flour and water into a paste, add to the slow cooker and cook
for another 20-30 mins with the lid off or until the sauce is nice and thick.

Almonds, Beef &
Olives: Serves 4

Calories per serving: 392

This dish is delicious served with creamed spinach
and/or honeyed carrots. Feel free to use a different mix of dried herbs to suit
your taste. You can also add a tablespoon of tomato puree during cooking to
thicken if you prefer.

Ingredients

600g/1lb 5oz lean stewing steak/chuck steak, cubed

250ml/1 cup beef stock/broth

60ml/¼ cup red wine

1 tsp each smoked paprika, dried basil & rosemary

1 tbsp plain/all purpose flour

200g/7oz pitted olives

25g/1oz chopped almonds

Salt & pepper to taste

Method

Season the beef and coat well in the plain
flour. Add all the ingredients, except the olives, to the slow cooker and leave
to cook on low for 4-6 hours or until the beef is tender. Add a little more
stock or wine during cooking if needed and adjust the seasoning. 20 minutes
before the end of cooking add the olives, warm through and serve.

Pork
Dishes

Perfect Pulled Pork: Serves 5-6

Calories per serving: 262

Pulled pork is an absolute classic. It’s a chance to use just about
everything in your spice rack to create a killer dry rub and it always packs an
irresistible punchy and more-ish taste.

Ingredients

900g/2lb pork
butt (shoulder)

1 onion, chopped

250ml/1 cup BBQ
sauce or ketchup

250ml/1 cup beef
stock/broth or boiling water

1 packet BBQ dry
rub

Or make
your own…

2 tsp each
of garlic powder, brown sugar, onion powder,

celery
salt, paprika, & cumin + 1 tsp mild chilli powder

Method

Combine all the spices together and cover the pork in the dry spice
rub. Add the stock, onion & BBQ sauce and then place the pork on top. Leave
to cook on high for 6-8 hours with the lid tightly closed. Ideally you should
turn the pork half way through cooking but if you can’t do that don’t worry.
Once the pork is tender remove it from the slow cooker. Leave to rest for as
long as you can resist and then use your hands or 2 forks to pull the pork
apart. Once it’s all shredded, place in a bowl and remove the cooking liquid
from the slow cooker. Pour the liquid onto the pork to make beautiful juicy
meat. Enjoy with just about everything whether it’s a light salad or sandwich
rolls with BBQ sauce and salad.

Sausage & Spinach With Gnocchi: Serves 4

Calories per serving: 309

This lovely recipe uses sausage meat to create a thick, luxurious
sauce which is just perfect with freshly cooked gnocchi. You can also add some
crushed chilli if you want a bit of heat.

Ingredients

6 pork or beef sausages (skins removed)

250ml/1 cup tomato passata/sieved tomatoes

1 tsp dried rosemary

1 splash red wine vinegar

½ tsp salt

200g/7oz tinned chopped tomatoes

100g/3 ½ oz fresh spinach

1 bunch fresh spinach

1 lb 2 oz / 500 g packet gnocchi

Method

Brown the sausage meat in a frying pan and break up well. Add all
the ingredients except the gnocchi and spinach to the slow cooker and combine.
Close the lid tightly and leave to cook on high for 3-4 hours. When the meat is
well cooked stir in the fresh spinach & gnocchi and leave to cook for a
further 10-20 mins or until the gnocchi is tender.

Cowboy Casserole: Serves 4

Calories per serving: 414

Loved by kids and adults alike, this is a real cowboy’s suppertime
meal which always goes down a treat. It takes just minutes to put together and
is a great way to get some vegetables into the kids.

Ingredients

8 lean pork
sausages

2 400g/14oz tins
mixed beans, drained

2 400g/14oz tins
chopped tomatoes

1 onion, chopped

2 carrots,
chopped

1 tbsp tomato
puree/paste or ketchup

1 tsp brown
sugar

1 tsp Dijon/mild
mustard

Low cal cooking
spray

Method

Brown the sausages & onions in a pan with a little low cal spray.
Combine all the ingredients in the slow cooker and leave to cook for 3-4 hours
on high or low for 5-6 hours with the lid tightly shut. Check the sausages are
properly cooked through and if you want to thicken the sauce up, leave the lid
off while you cook on high for up to 45 mins.

Serve on its own with crusty bread or with mashed potato and green
veg.

Aromatic Kicking Pork Ribs: Serves 5

Calories per serving: 448

There are a number of different types of rib available depending on
the cut from which they are taken. Choose whichever is the cheapest or
whichever you prefer. All will work well with this recipe.

Ingredients

1kg/2¼lbs
pork ribs

1 tsp each of
garlic powder, chilli, cumin & basil

½ tsp
salt

2 400g/14oz tins
chopped tomatoes

1 tbsp
ketchup

1 chopped green
chilli or pinch crushed chilli flakes to taste

Method

Rub the dry spices onto the ribs. Add all the ingredients to the
slow cooker and leave to cook with the lid tightly on for 5-6 on low. Ensure
the ribs are super-tender and serve with rice and beans.

Sweet & Sour Pineapple Pork: Serves 6

Calories per serving: 238

Sweet and Sour is one of the most loved Chinese meals in the world.
This is not supposed to be an authentic copy, just take it as a super simple
replica which should satisfy your eastern cravings!

Ingredients

900g/2lb lean
cubed pork

1 tbsp plain/all
purpose flour

1 400g/14oz tin pineapple
chunks (reserve the juice)

1 onion, chopped

1 green (bell) pepper,
chopped

2 carrots, cut
into batons

1 tbsp brown
sugar

½ tsp
salt

2 tbsp lime
juice

1 tbsp light soy
sauce

120ml/ ½
cup boiling water

Low cal cooking
spray

Method

Brown the pork in a frying pan with a little low cal spray. Remove
the pork and dust with the flour. Put all the other ingredients except the
pineapple chunks into the slow cooker (include the pineapple juice). Combine
everything and leave to cook on low for 4-5 hours with the lid tightly closed.
Check the pork is tender and then add the pineapple chunks. Leave for a further
30 min and serve with boiled rice.

Cumin, Pork & Kidney Beans: Serves 6

Calories per serving: 366

This pork dish is great served with rice and sour
cream. You could also garnish with some fresh finely chopped chillies.

Ingredients

1 400g/14oz tin kidney beans, drained

300g/11oz lean boneless pork shoulder, cubed

1 onion, chopped

4 garlic cloves, crushed

1 tsp sunflower oil

1 tsp ground cumin

½ tsp turmeric

250ml/1 cup vegetable stock/broth

Salt & pepper to taste

Method

Quickly brown the cubed pork in a frying
pan with the sunflower oil. Add all the ingredients to the slow cooker and
season well. Cover and leave to cook on high for 3-4 hours or low for 5-6
hours, or until the pork is tender and cooked through. If you want to thicken
the sauce a little, leave the lid off and cook for an additional 45 mins, or
until you have the consistency you prefer.

Lentils, Sausages
& Peas: Serves 4

Calories per serving: 390

You can serve the sausages whole or alternatively
remove after cooking, slice in diagonals, return to the slow cooker and stir
through before serving.

Ingredients

50g/2oz red lentils

½ tsp each crushed chilli flakes, ground cumin &
coriander/cilantro

1 onion, sliced

450g/1lb lean pork sausages

60ml/ ¼ cup beef stock/broth

150g/5oz frozen peas

1 tbsp Dijon mustard

2 tbsp freshly chopped flat leaf parsley

Low cal cooking spray

Salt & pepper to taste

Method

Add a little low cal spray to a frying pan
and quickly brown the sausages. Add all the ingredients to the slow cooker,
stir well, cover and leave to cook on high for 2-3 hours or low for 4-5 hours.
If you need more liquid during cooking add a little more stock. Ensure the lentils
are tender and the sausages cooked through. Serve with boiled potatoes and
spinach.

Lamb
Dishes

Lamb Pilau Pazar: Serves
4

Calories per serving: 400

Also known as pilaf, pilau is a rice based dish now common just
about everywhere. The version here has a Turkish twist to it, hence its title ‘Pazar’
which means ‘Sunday’ and is also the name of a beautiful coastal village in the
Rize province of the country.

Ingredients

500g/1lb 2oz
lean lamb cut into bite-sized chunks (any lean cut will work for this recipe)

1 large onion,
chopped

1 carrot,
chopped

1 stick celery, chopped

1 400g/14oz tin chopped
tomatoes

1 tsp dried
crushed chilli flakes

150g/5oz brown rice
(use white if you prefer)

500ml/2 cups vegetable
stock/broth

1 cinnamon stick
or ½ teaspoon ground cinnamon

25g/1oz dried
apricots or raisins

Salt & pepper
to taste

Low cal cooking
spray

Method

Gently sauté the onion in a little low cal spray, remove from the
pan and then brown off the lamb for a couple of minutes on a high heat. Combine
all ingredients together in the slow cooker, except the rice. Cover and cook on
low for 4-6 hours, add the rice and cook for 30 mins until both the rice and lamb
are tender and cooked through.

If any additional liquid remains, cook on a high heat with the
lid off for a further 45 minutes or until the liquid is absorbed into the rice.

If you want to add a garnish serve with toasted pine nuts, chopped
coriander/cilantro or crushed almonds.

Spinach & Lamb Stew: Serves 4

Calories per serving: 467

Super rich in iron & calcium, spinach is a super-food which is
twinned beautifully in this dish with chickpeas, lemon zest and Greek inspired
spices.

Ingredients

500g/1lb 2oz
lean lamb cut into bite sized chunks (any lean cut will work)

2 cloves garlic,
crushed

Zest of 1 lemon

1 onion, chopped

2 400g/14oz tins
chopped tomatoes

1 tbsp tomato
puree/paste

1 400g/14oz tin chickpeas,
drained

400g/14oz fresh
spinach, chopped

Dried herb mix
of the following:

1 tsp
coriander/cilantro

1 tsp turmeric

½ tsp
cumin

½ tsp
black pepper

½ tsp
oregano

2 tbsp low fat Greek
yoghurt

Salt &
pepper to taste

Low cal cooking
spray

Method

Gently sauté the onion in a little low cal spray, remove from the
pan and then brown off the lamb for a couple of minutes on a high heat. Combine
all ingredients together (except the yoghurt and spinach) in the slow cooker
with the lid tightly shut and cook on low for 4-6 hours or until the lamb is
tender and cooked through. 30 mins before the end of cooking add the spinach. Stir
through the yoghurt before serving.

Marrakesh Lamb: Serves
4

Calories per serving: 415

Morocco’s capital is world renowned for its tagine cuisine. Slow cookers
provide a wonderful alternative to this specialist style of cooking. This
recipe is a lovely North African inspired dish which, if it’s new to you,
should piqué your interest in Moroccan cooking.

Ingredients

500g/1lb 2oz
trimmed lamb, cubed (any lean cut will work)

½ tsp
black pepper

1 tsp each
cumin, coriander, ginger, turmeric & paprika

1 tsp cinnamon

2 400g/14oz tins
chopped tomatoes

75g/3oz red
split lentils

1lt/4 cups lamb
stock/broth or boiling water

2 onions, chopped

1 tsp brown
sugar

5 cloves garlic,
crushed

Method

This one couldn’t be any easier. No need to brown the meat so just
combine all the ingredients in the slow cooker and leave to cook with the lid
tightly on for 5-7 hours. Ensure the lamb is tender and cooked through, if you
want to thicken up a little leave to cook for a further 45 mins with the lid
off.

Delicious served with low fat Greek yoghurt, couscous or fragrant
rice.

Lamb & Saag Spinach: Serves
4

Calories per serving: 320

Saag means ‘leaf’ dish in Indian cuisine. You could
try out other green leaves as an alternative to spinach if you prefer.

Ingredients

500g/1lb 2oz lean lamb shoulder, cubed

1 tsp each fenugreek & mustard seeds

1 tsp each ground cumin & ginger

2 cloves garlic, crushed

250ml/1 cup beef stock/broth

400g/14oz spinach

120ml/½ cup fat free Greek yoghurt

1 tsp mint sauce (shop bought)

Method

Other than the yoghurt and mint sauce add
all the ingredients to the slow cooker, cover and leave to cook on low for 4-6
hours or until the lamb is tender. Stir the yoghurt and mint sauce through and
serve straight away.

Seafood Dishes

Green Thai Fish Curry

Calories per serving: 215

Compared to meat, fish cooks more
quickly in the slow cooker and as such fish recipes can be really handy if you
haven’t got too much cooking time. This recipe is a fantastic and easy Thai
curry which is simple to prep and doesn’t take long at all in the slow cooker.

Ingredients

500g/1lb 2oz meaty
white fish fillets (go for whatever is on sale) haddock, cod, pollock, cobbler

3 onions, chopped

1 tsp fresh
ginger or ½ tsp ground ginger

3 cloves garlic
crushed

1 whole red chilli,
chopped

50g/2oz
watercress

2 tbsp Thai
green curry paste

500ml/2 cups low
fat coconut milk

Low cal cooking
spray

Salt &
pepper to taste

Method

Sauté the onions & green beans with the ginger and garlic over a
low heat in a little low cal spray. Season the fish fillets with salt and
pepper and carefully combine all the ingredients (except the watercress) in the
slow cooker. Cook on low for 1½ hours with the lid tightly shut. This
timing should mean your fish is not overcooked and the green beans have some
bite to them. Check the fish is properly cooked through by flaking it a little
with a fork and gently add the watercress salad to the mix before serving. Serve
with noodles or rice.

Sweet & Citrus Salmon: Serves 4

Calories per serving: 270

Salmon can be relatively expensive so you can substitute for Tilapia,
Basa or talk to your fishmonger for recommendations.

Ingredients

500g/1lb 2oz
thick boneless salmon fillets

1 onion, chopped

1 tbsp light soy
sauce

Juice of 2 fresh
limes or 3 tbsp lime juice

2 garlic cloves,
crushed

1 tsp sugar
dissolved into 3 tbsp warm water and brushed onto the fillets

Low cal cooking
spray

Salt &
pepper to taste

Method

Chop the onion and sauté for a couple of minutes with the garlic in
a little low cal oil. Remove from the pan and carefully combine all the
ingredients in the slow cooker. Cook on low for 1½ hours with the lid
tightly on. Check your fish is properly cooked by flaking it a little with a
fork and serve with salad potatoes and carrots. Alternatively use in a lovely
warm salad served with a little crusty bread.

Tuna & Noodle Cattia: Serves 4

Calories per serving: 250

An absolute classic American slow cooker recipe, Tuna & Noodle
casserole is always a winner. This version takes it back to basics using the
simplest store cupboard ingredients. The title ‘Cattia’ pays homage to the
ancient Latin roots from where the word ‘casserole’ has its origins.

Ingredients

350g/12oz fresh egg
noodles

1 onion, chopped

1 400/14oz tin fat
free condensed mushroom soup

2 200g/7oz tins
tuna steaks or flakes in water

100g/3 ½oz
frozen peas

1 tsp garlic
powder

Salt &
pepper to taste

Pinch of crushed
chilli flakes

Method

Quickly cook the pasta or noodles in salted boiling water. Save
3 tbsp of the drained water and then combine it along with all the other ingredients
in the slow cooker. Cover and leave to cook on low for 1½ hours.

This is lovely served with a sliced red onion & tomato salad
with a little Parmesan.

Coriander &
Garlic Prawns: Serves 4

Calories per serving: 269

This is a really simple ‘cheat’ curry using curry
paste. If you want a slightly different taste you could use less passatta and
add a little coconut milk to the recipe after cooking.

Ingredients

500g/1lb2oz raw king prawns

200g/7oz frozen peas

1 tsp sunflower oil

2 onions, sliced

200g/8oz cherry tomatoes, halved

1 tsp ground ginger

4 garlic cloves, crushed

3 tbsp curry paste

2 tbsp fresh chopped coriander/cilantro

250ml/1 cup passata/sieved tomatoes

Salt & pepper to taste

Method

Add all the ingredients to the slow cooker,
cover and leave to cook on low for 1-2 hours or until the prawns are cooked
through and the peas are tender. Sprinkle with chopped coriander and serve with
rice.

Fish Stew: Serves 4

Calories per serving: 245

Feel free to use any type of meaty white fish you like
and, if you feel adventurous, you could add some squid, octopus or clams to the
stew.

Ingredients

450g/1lb white fish fillets, cubed

1 leek, chopped

4 garlic cloves, crushed

1 400g/14oz tin chopped tomatoes

100g/3 ½oz frozen peas

2 stalk celery, chopped

1 onion chopped

½ tsp fennel seeds

1 tbsp dried basil

1lt/4 cups fish stock/broth

250g/9oz raw prawns

Salt & Pepper to taste

Method

Mix together all the ingredients, except
the fish, peas and prawns in the slow cooker. Season, cover and leave to cook
on low for 4-5 hours or high for 2-3 hours. Meanwhile season the fish and
prawns. 45 mins before the end of cooking add the fish, prawns and peas.
Continue to cook until the seafood is cooked right through and the peas are
tender. Serve with noodles as a soup stew.

Vegetarian Dishes

Pomodoro Pasta Sauce: Serves 4

Calories per serving: 122

This is a simple veggie tomato based Italian sauce which gets better
the long you leave it. Reheated leftovers seem to have a greater depth of taste
which is worth waiting for.

Ingredients

2 400g/14oz tins chopped tomatoes

6 large fresh tomatoes (vine ripened are
best)

250ml/1 cup tomato passata/sieved tomatoes

Handful sliced black olives

Bunch fresh basil chopped (reserve a little
for garnish)

3 garlic cloves, crushed

1 onion, chopped

1 tsp brown sugar

1 tsp extra virgin olive oil

Salt and pepper to taste

Method

Combine all the ingredients in the slow cooker and cover. Leave to
cook on low for 5-6 hours or high 3-4 hours. Delicious served with angel hair
pasta, salad & grated parmesan cheese.

Veggie Turmeric Chickpeas: Serves 4

Calories per serving: 234

Chickpeas have been used in cooking for many hundreds of years. If
you prefer your spinach well cooked, add earlier in the recipe. The method
below will leave it with a bit of crunchy freshness.

Ingredients

2 400g/14oz tins chickpeas, drained

2 onions, chopped

1 tbsp tomato puree/paste

2 cloves garlic, crushed

1 tsp fresh grated ginger (or ½ tsp
of ginger powder)

2 tsp garam masala

1 tsp each of ground cumin & coriander/cilantro

2 tsp turmeric

½ tsp chilli powder

200g/7oz fresh spinach

3 tbsp lemon juice

250ml/1 cup vegetable stock/broth

Salt & pepper to taste

Method

Combine all the ingredients, except the lemon juice and spinach, in the
slow cooker. Cook on low for 5-6 hours or on high for 3-4 hours with the lid
tightly shut. Add a little more stock during cooking if needed. Ensure the chickpeas
are cooked though, stir in the lemon juice and spinach. Serve with rice and
naan bread.

Wild Mushroom Stroganoff: Serves 4

Calories per serving: 101

The more exciting the mushrooms, the better this dish is going to
taste. Use whatever you can get your hands on, but a combination of portobello,
shitake, morel, oyster and enoki would be fantastic. However don’t be put off
if you can only get regular varieties it will still taste good.

Ingredients

500g/1lb 2oz wild mixed mushrooms, sliced

2 onions, chopped

4 garlic cloves, crushed

2 tsps smoked paprika

250ml/1 cup vegetable stock/broth

1 400g/14oz tin low fat condensed mushroom
soup

Bunch chopped flat leaf parsley (reserve a
little for garnish)

Method

Add all the ingredients into the slow cooker. Close the lid tightly
and leave to cook on high for 2-3 hours or low for 4-5 hours. Ensure the
mushrooms are tender and serve with pasta or rice and a spoon of fat free Greek
yoghurt.

Bean, Potato & Cheese
Stew: Serves 4

Calories per serving: 434

This vegetarian meal is a lovely Mexican inspired dish which is so
hearty you won’t miss the meat at all. Feel free to spice it up with extra
cayenne pepper if you like and serve with an onion & tomato or green salad.

Ingredients

1 400g/14oz tin sweetcorn

2 400g/14oz tins mixed beans, drained

1 red (bell) pepper, chopped

1 onion, chopped

500ml/2 cups passata/sieved tomatoes

1 tsp each cumin and coriander/cilantro

Salt & pepper to taste

125g/4oz grated low fat cheese

125g/4oz potatoes, diced and peeled

½ tsp cayenne pepper

Juice of one lemon or 2 tbsp lemon juice

Method

Add all the ingredients to the slow cooker except the cheese.
Combine well and sprinkle the cheese onto the top.  Cook on low for 5-6
hours or on high 3-4 hours with the lid tightly shut. Make sure the potatoes
are cooked right through and serve with sour cream and flat bread. If you find
the stew is a little dry during cooking, add some water to loosen.

Tomato
& Garlic Mushrooms: Serves 4

Calories per serving: 180

This is great served with spaghetti & salad for a
delicious Italian meal, or on bruschetta as a snack.

Ingredients

1 tbsp olive oil

450g/1lb chestnut mushrooms

5 cloves garlic, crushed

1 stick celery

1 400g/14oz tin chopped tomatoes

1 tbsp tomato puree/paste

3 tbsp fresh chopped flat leaf parsley

½ tsp crushed chilli flakes

1 onion, chopped

Method

Add all the ingredients to the slow cooker,
except the parsley.  Season, cover and leave to cook on high for 3-4 hours
or low for 5-6 hours or until the mushrooms are tender and the flavours have
thoroughly blended.

Fennel Risotto: Serves 4

Calories per serving: 266

Risotto usually needs a lot of stirring during
cooking. This slow cooker alternative is a great labour saver with virtually no
stirring required.

Ingredients

1 fennel bulb, diced

250g/9oz risotto rice

1 carrot, chopped

1 onion, chopped

25g/1oz grated Parmesan cheese

50g/2oz black olives, finely chopped

3 garlic cloves, crushed

1lt/4 cups vegetable stock/broth

125g/4oz frozen peas

50g/2oz rocket

15g/ ½ oz butter

Salt & pepper to taste

Method

Preheat the slow cooker and place the
butter in the bottom. When it is melted, add the risotto rice and stir well
until every grain is finely coated. Add the rest of the ingredients, except the
cheese and rocket, to the slow cooker and season well. Cover and leave to cook
on high for 2-3 hours. If you need to add more liquid during cooking go ahead
by adding just a little each time. After cooking, all the liquid should be
absorbed and the rice should be tender. If it isn’t, leave to cook for a little
longer with the lid off. Serve sprinkled with Parmesan cheese and the rocket
piled on top.

Lentil Dhal: Serves 4

Calories per serving: 160

Dhal is a one of the most common dishes in Asia. It is
eaten by some families at almost every single meal time. This simple version is
great served with Indian chapatti bread.

Ingredients

400g/14oz split red lentils

1 onion, chopped

1 garlic clove, crushed

1 tsp each ground coriander/cilantro, turmeric & cumin

½ each tsp ground ginger, paprika  & mustard
seeds

500ml/2 cups vegetable stock/broth

2 tbsp freshly chopped coriander/cilantro

25g/1oz butter

Salt & pepper to taste

Method

Add all the ingredients to the slow cooker,
cover and leave to cook on low for 4-6 hours or until the lentils are tender
and the liquid absorbed. Add a little more stock or water during cooking if
needed.  If there is too much liquid, take the lid off and leave to cook
on high for approx 40 mins. Sprinkle the chopped coriander over the top and
serve.

Butter Bean & Almond
Stew: Serves 4

Calories per serving: 206

If you want the stew a little thicker, take the lid
off and continue to cook on high for 45mins or until the consistency is to your
liking.

Ingredients

1 onion, sliced into rounds

2 garlic cloves, crushed

300g/11oz new potatoes, sliced

1 tsp mustard seeds

2 tbsp tomato puree/paste

½ tsp ground cinnamon

1 celery stick, chopped

450g/1lb cauliflower florets

50g/2oz sultanas

200g/7oz tinned butter beans, drained

50g/2oz chopped almonds

1 400g/14oz tin chopped tomatoes

250ml/1 cup vegetable stock/broth

Salt & pepper to taste

Method

Add all the ingredients to the slow cooker,
cover, stir well and leave to cook on high for 2-3 hours or low for 4-5 hours
or until the vegetables are tender.

Soups

Hock Ham & Split Pea Soup: Serves 4

Calories per serving: 178

Ham hocks are a bargain ingredient that can give a real depth to a
dish. You could substitute ham hocks for a meaty ham bone if you had one left
after a family gathering.

Ingredients

2 ham knuckles (smoked
it best)

3 carrots,
chopped

2 celery stalks,
chopped

1 onion, chopped

3 garlic cloves,
crushed

500g/1lb 2oz
green split peas (yellow or green are fine)

1½lt/6
cups chicken stock

Method

Combine all the ingredients into the slow cooker and cook on low for
5-6 hours or high for 4-5 hours with the lid tightly shut. When the soup is
cooked take out the hocks and strip the meat, if they are fully cooked the meat
should fall away easily. Get rid of any fat and stir the shredded ham back into
the soup. If you want to alter the texture you can thicken it up by mashing the
split peas a little before putting the ham meat back in.

Super Simple Chicken Taco Soup: Serves 4-6

Calories per serving: 247

No one knows when Taco turned into soup but whenever it was it has
now become a firm favourite which is worth celebrating in the slow cooker.

Ingredients

126g/4oz
skinless chicken breast

1 400g/14oz tin
sweetcorn

1 400g/14oz tin black
beans, drained

1 400g/14oz tin kidney
beans, drained

1 400g/14oz tin chopped
tomatoes

2 cloves garlic,
crushed

1 ¼lt/5
cups chicken stock/broth

1 red chilli
chopped

4 tsp taco
seasoning

Or make
your own

2 tsp mild chilli
powder, 1 ½ tsp ground cumin, ½ tsp paprika, ¼  tsp
each of onion powder, garlic powder, dried oregano & crushed chilli flakes,
1 tsp each of sea salt & black pepper

Method

Season the chicken breast and place at the bottom of the slow
cooker. Add all the other ingredients and leave to cook for 2 hours on high or
3 hours on low with the lid tightly shut. Ensure the chicken is cooked through
and tender then shred it a little with 2 forks through the soup.

If you want to thicken the soup up after cooking take the lid
off and cook on high for a further 45 minutes or until you get the consistency
you want.

Serve with tortilla chips, crusty bread or over rice depending
on how much of a meal you want to make of it.

St. Patrick’s Day Soup: Serves 4

Calories per serving: 100

It’s often said that everyone is Irish on St. Patrick’s day, here’s a
chance to get a real taste of Ireland every day with this lovely Irish inspired
potato soup.

Ingredients

300g/11oz potatoes,
chopped

1 onion, chopped

3 leeks, chopped

Salt & pepper
to taste

500ml/2 cups
skimmed milk

750ml/3 cups
vegetable stock/broth

Salt &
pepper to taste

Method

Combine all the ingredients together in the slow cooker and leave to
cook on low for 4-5 hours with the lid tightly shut. Make sure the potatoes are
tender, season to taste and then either blend as a smooth soup or eat it rough,
ready and rustic with some crusty bread.

Lovely as it is, you can also add a garnish of chopped chives and
sour cream or crème fraiche if you want to add an extra touch.

Corn & Potato Chowder: Serves 4

Calories per serving: 150

Although primarily associated with seafood, chowder is a lovely
thick soup recipe which works just as well with vegetables alone. You could
easily add some smoked haddock to this recipe too.

Ingredients

1 onion, chopped

1 400g/14oz tin sweet corn, drained

1 400g/14oz tin creamed sweet corn

2 cloves garlic, crushed

750ml/3 cups chicken or vegetable stock/broth

350g/12oz potatoes, diced

1 tsp low fat ‘butter’ spread

500ml/2 cups semi skimmed milk

Salt & pepper to taste

Low cal cooking spray

Method

Sauté the onion and garlic in a little low cal spray. Place all the
ingredients in the slow cooker and cook on low for 3-4 hours with the lid
tightly shut. Ensure the potatoes are tender and mash a little with a fork to
create the right consistency. Serve with saltine or cream crackers for an
authentic finish.

Squash, Basil &
Tomato Soup: Serves 4

Calories per serving: 130

Butternut squash is a perfect slow cooker ingredient.
Its creamy, firm texture holds well during cooking and forms a robust base to
this tasty soup.

Ingredients

400g/14oz butternut squash flesh, cubed

75g/3oz potatoes, peeled & cubed

8 fresh vine tomatoes, chopped

½ tsp sugar

2 tbsp freshly chopped basil leaves

4 tbsp tomato puree/paste

1lt/4 cups vegetable stock/broth

60ml/¼ cup single cream

Salt & pepper to taste

Method

Place all the ingredients, except the
cream, in the slow cooker. Season, cover and leave to cook on low for 3-4 hours
or until the vegetables are tender. After cooking blend the soup to a smooth
consistency and serve with a swirl of fresh cream.

Spanish Sausage Soup:
Serves 4

Calories per serving: 140

Chorizo sausage is quintessentially Spanish. You can
use either the cooked, cured or raw versions of chorizo for this recipe.

Ingredients

75g/3oz potatoes, cubed

450g/1lb cauliflower florets, finely chopped

1 tbsp olive oil

750ml/3 cups vegetable stock/broth

250ml/1 cup semi skimmed milk

2 tbsp freshly chopped flat leaf parsley

1 tsp smoked paprika

100g/3 ½ oz chorizo sausage, finely chopped

Salt & pepper to taste

Method

Place all the ingredients, except the
parsley, in the slow cooker. Season, cover and leave to cook on low for 3-4
hours or until the vegetables are tender. Adjust the seasoning and serve with
the parsley sprinkled on top.

Spicy Carrot Soup: Serves
4

Calories per serving: 247

This warming soup can be tweaked to suit your taste -
add more or less chilli flakes as you prefer. Plus if you want to reduce the
calories a little, swap the olive oil for low cal cooking spray and the regular
milk for skimmed.

Ingredients

2 tsp ground cumin

½ tsp crushed chilli flakes

1 tbsp olive oil

750g/1lb 11oz carrots, finely chopped

½ onion, finely chopped

140g/4 ½ oz split red lentils

750ml/3 cups vegetable stock/broth

120ml/ ½ cup milk

60ml/ ¼ cup single cream

Salt & pepper to taste.

Method

Add all the ingredients to the slow cooker,
except the cream and milk. Season, cover and leave to cook on high for aprox 3
hours or until the lentils are tender. Add the milk and warm through for a
minute or two. Use a food processor or blender to whizz the soup to a smooth
consistency and serve with a swirl of single cream in each bowl.

Flageolet & Savoy
Soup: Serves 4

Calories per serving: 160

This soup is best served chunky. If however, you
prefer a smoother consistency, reserve a ladle of flageolet beans from the cooked
soup, blend the rest of the soup and stir the whole beans back through before
serving.

Ingredients

1 onion, finely chopped

1 carrot, finely chopped

1 whole savoy cabbage, chopped

1 tbsp olive oil

1lt/4 cups vegetable stock/broth

2 tbsp tomato puree/paste

1 tsp each dried oregano & rosemary

Salt & Pepper to taste

1 400g/14oz tin flageolet beans, drained

Method

Place all the ingredients in the slow
cooker. Season, cover and leave to cook on low for 3-4 hours or until the
vegetables are tender. Adjust the seasoning and serve.

Parsnip & Coconut
Milk Soup: Serves 4

Calories per serving: 140

Adding the coconut milk during lengthy cooking risks
the milk ‘splitting’, so leave it until the end and warm through.

Ingredients

1 onion, chopped

4 parsnips, chopped

4 carrots, chopped

1 tsp each turmeric, cumin, coriander/cilantro & paprika

120ml/1 cup low fat coconut milk

2 tbsp freshly chopped chives

750ml/3 cups vegetable stock/broth

Salt & pepper to taste

250ml/1 cup fat free Greek yoghurt

Method

Place all the ingredients, except the
chives, coconut milk & yoghurt in the slow cooker. Season, cover and leave
to cook on low for 3-4 hours or until the vegetables are tender. After cooking,
blend the soup to a smooth consistency and serve with a dollop of yoghurt in
the middle and some fresh chives sprinkled on top.

Spinach & Haricot
Soup: Serves 6

Calories per serving: 180

This hearty soup is great freshened up with a twist of
lemon and chopped basil to garnish.

Ingredients

2lt/8 cups vegetable stock/broth

4 tbsp tomato puree/paste

1 400g/14oz tin haricot beans, rinsed

250g/9oz brown rice

200g/7oz spinach

2 onions, chopped

2 garlic cloves, crushed

1 tsp each dried basil & oregano

Salt & pepper to taste

Method

Combine all the ingredients, except the
spinach, into the slow cooker. Season, cover and leave to cook on low for 5-6
hours or high for 3-4 hours. 20 minutes before the end of cooking, stir through
the spinach. Serve with crusty bread.

Breakfasts

Spanish Tortilla: Serves 4

Calories per serving : 396

This Spanish omelette makes a fantastic hearty start to the morning.
Its also great served cold and cut into slices with a fresh green salad.

Ingredients

A dozen eggs gently fork-whisked

One large onion, chopped

150g/5oz potatoes, peeled and cut into thin
slices

50g/2oz cured chorizo Spanish sausage,
finely chopped

Salt & pepper to taste.

Low cal cooking spray

Method

Gently sauté the onions and sliced potatoes in a little low cal
spray until golden (5-10 mins). Spray the slow cooker with a little more oil
and add all the ingredients to the slow cooker. Combine well, cover and leave
to cook on low overnight for 6-8 hours with the lid tightly closed for a
perfect morning feast.

Morning Risotto: Serves
4

Calories per serving: 271

Another lovely breakfast alternative which uses Italian rice to give
the dish its base.

Ingredients

175g/6oz risotto rice

4 apples, peeled cored & sliced

125g/4oz sultanas

1 tsp cinnamon

½ tsp nutmeg

¼ tsp ground cloves

500ml/2 cups water

500ml/2 cups skimmed milk

1 tbsp brown sugar

Knob butter

Method

Melt the butter in a pan and add the rice. Make sure it’s all nicely
coated for just a minute or two and then add all the ingredients to the slow
cooker. Leave to cook overnight for 6-8 hours with the lid tightly closed. If
it feels a little stodgy in the morning loosen it up by stirring a dash of cold
milk through.

Fruit Granola: Serves 4

Calories per serving: 285

This
recipe is basically your favourite granola cereal combined with fresh fruit and
spices to fill your kitchen with a lovely, warming and welcoming aroma. Also
good as a dessert with a little more sugar and a dob of fresh cream.

Ingredients

500g/1lb 2oz plain granola cereal

100g/3 ½oz oatmeal

1 tsp cinnamon

½ tsp nutmeg

1 tbsp runny honey

4 apples, cored & sliced

50g/2oz sultanas

50g/2oz low fat ‘butter’ spread, melted

Method

Add all the ingredients to the slow cooker and combine well. Cover
and leave to cook for 2-3 hours making sure the granola doesn’t burn. Serve
with milk if you like.

Snacks

Bean, Rosemary and Roasted Garlic
Dip: Serves 12-14

Calories per serving: 88

Ingredients

6 Garlic Cloves Chopped

100g/3 ½oz Parmesan cheese, grated

1 bunch chopped fresh rosemary

2 tbsp extra virgin olive oil

1 400g/14oz tin borlotti beans, drained

124g/40z low fat cream cheese

Handful chopped black olives

1 tbsp white wine vinegar

250ml/1 cup water

1 tbsp lemon juice

Salt to taste

Method

Quickly pulse all the ingredients (except the lemon juice) in a food
processor. Empty the blitzed mixture into the slow cooker and leave to cook on
low for 1-2 hours. If the mixture it too thick add a little more water. If it’s
not thick enough continue to cook with the lid off until you get the required
consistency. After cooking allow to cool, stir in the lemon juice and serve
with a selection of raw celery, cucumber and carrot batons.

Nacho Bean & Onion Dip : Serves 10-12

Calories per serving: 90

Ingredients

2 400g/14oz tins low fat refried beans

1 green chilli, finely chopped

1 onion, chopped

100g/3½oz mozzarella cheese, chopped

250ml/1 cup water

4 tsp taco seasoning mix

Or make your own:

2 tsp mild chilli powder, 1
½  tsp ground cumin, ½  tsp paprika, ¼  tsp
each of onion powder, garlic powder, dried oregano & crushed chilli flakes,
1 tsp each of sea salt & black pepper

Salt to taste

1 tbsp lemon juice

Method

Place all the ingredients, except the lemon
juice, into the slow cooker and combine well. Cover and leave to cook on low
for 1-2 hours. If the mixture it too thick add a little more water. If it’s not
thick enough continue to cook with the lid off until you get the required
consistency. Stir through the lemon juice and serve warm with plain tortilla
chips.

Honey Roasted
Vegetables: Serves 4

Calories per serving:  181

This is a great Moroccan inspired dish which is also
nice with some chopped apricots if you like additional sweetness.

Ingredients

250g/9oz carrots

250g/9oz parsnips

1 tbsp balsamic vinegar

3 tsp runny honey

2 red onions

2 red (bell) peppers

2 tbsp olive oil

1 tsp each ground cumin, paprika, & chilli powder

½ tsp ground cinnamon

200g/7oz tinned chopped tomatoes

Salt & pepper to taste

Method

Peel and cut the carrots, parsnips, peppers
and onions into chunks. Combine all the ingredients well in the slow cooker. Season,
cover and leave to cook on low for 3-4 hours or until the vegetables are
tender. Add a little water during cooking if needed.

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Conversion Chart

Weights for dry ingredients

Metric
Imperial

7g
¼ oz

15g
½ oz

20g
¾ oz

25g
1 oz

40g
1½oz

50g
2oz

60g
2½oz

75g
3oz

100g
3½oz

125g
4oz

140g
4½oz

150g
5oz

165g
5½oz

175g
6oz

200g
7oz

225g
8oz

250g
9oz

275g
10oz

300g
11oz

350g
12oz

375g
13oz

400g
14oz

425g
15oz

450g
1lb

500g
1lb 2oz

550g
1¼lb

600g
1lb 5oz

650g
1lb 7oz

675g
1½lb

700g
1lb 9oz

750g
1lb 11oz

800g
1¾lb

900g
2lb

1kg
2¼lb

1.1kg
2½lb

1.25kg
2¾lb

1.35kg
3lb

1.5kg
3lb 6oz

1.8kg
4lb

2kg
4½lb

2.25kg
5lb

2.5kg
5½lb

2.75kg
6lb

Liquid measures

Metric
Imperial              Aus
US

25ml
1fl oz

60ml
2fl oz
¼ cup           ¼
cup

75ml
3fl oz

100ml
3½fl oz

120ml
4fl oz               ½
cup           ½ cup

150ml
5fl oz

175ml
6fl oz               ¾
cup           ¾ cup

200ml
7fl oz

250ml
8fl
oz
1 cup               1
cup

300ml
10fl oz/½ pt   ½
pint          1¼ cups

360ml
12fl oz

400ml
14fl oz

450ml
15fl oz            2
cups       2 cups/1 pint

600ml
1 pint
1 pint           2½
cups

750ml
1¼ pint

900ml
1½ pints

1
litre
1¾ pints         1¾
pints         1 quart

1.2
litres            2
pints

1.4
litres
2½ pints

1.5
litres
2¾ pints

1.7
litres            3
pints

2 litres
3½ pints

3
litres               5¼
pints