The Skinny SlowCooker Recipe Book.Delicious Recipes Under 300,400 And 500 Calories.

CopyrightCopyright © Bell & MackenziePublishing 2013

All rights reserved. This book orany portion thereof may not bereproduced or used in any mannerwhatsoever without the expresswritten permission of the publisher.

IntroductionWelcome to The Skinny Slow

Cooker Recipe Book: DeliciousRecipes Under 300, 400 and500 Calories.

This collection of easy to prepareand delicious low calorie recipeswill help you make inexpensive,healthy meals for you and yourfamily with the minimum of fuss.During the colder months ourbodies naturally crave warm, fillingand comforting food which canoften result in overeating, weightgain and sluggishness.

These delicious recipes use

simple and inexpensive freshingredients, are packed full offlavour and goodness, and showthat you can enjoy maximum tastewith minimum calories.

Each recipe has been tried andtested, and enjoyed time and timeagain and, with 40 delicious recipesto choose from, we’re sure you’llsoon agree that Diet can still meanDelicious!

PreparationAll the recipes should take no

longer than 10-15 minutes toprepare. Browning the meat willmake a difference to the taste ofyour recipe, but if you really don’thave the time, don’t worry - it willstill taste good.

There are a number of ‘shortcut’ingredients like salsa and taco rubthroughout the book to help withtime, but there is also the optionwith each recipe to make thesefrom scratch.

All meat and vegetables should becut into even sized pieces. Meat

generally cooks faster thanvegetables, although root vegetablescan take longer, so make sureeverything is bite-sized.

All meat should be trimmed ofvisible fat and the skin removed.

NutritionAll of the recipes in this collection

are balanced low calorie familymeals under 500 calories whichshould keep you feeling full andhelp you avoid snacking in-betweenmeals. All recipes have servingsuggestions; the calories noted areper serving of the recipe ingredientsonly, so bear that in mind.

Low CostSlow cooking is ideal for cheaper

meat cuts. The ‘tougher’ cuts usedin this collection of recipes aretransformed into meat which melts-in-your-mouth and helps to keepthe costs down. We’ve also madesure not to include one-offingredients which are used for asingle recipe and never used again.All the herbs and spices listed canbe used in multiple recipesthroughout the book.

Using Your SlowCooker: A Few Things

All cooking times are a guide.Make sure you get to know yourown slow cooker so that you canadjust timings accordingly.

A spray of one calorie cooking oilin the cooker - before addingingredients - will help with cleaningor you can buy liners.

Be confident with your cooking.Feel free to use substitutes to suityour own taste and don’t let amissing herb or spice stop youmaking a meal - you’ll almostalways be able to find something to

replace it.

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If you enjoy any of these recipeswe’d really appreciate yourfeedback. Reviews help othersdecide if this is the right book forthem so a moment of your timewould be appreciated. Thanks. Clickhere to review.

Table of contentsIntroduction

Preparation

Nutrition

Low Cost

Using Your Slow Cooker: A FewThings

Chicken Dishes

Rustic Chicken Stew

Simple Chicken Curry

Sweet Asian Chicken

Fall Off the Bone Whole SlowCooked 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 GarlicDip

Nacho, Bean & Onion Dip

Honey Roasted Vegetables

Other CookNation Titles

Conversion Chart

Chicken Dishes

Rustic Chicken Stew:Serves 6Calories per serving: 480

Widely known in Italy as

‘Hunter’s Stew’, this hearty mealhas kept the faith with countlesshunters and gatherers over theyears. Regional variations of thisdish are common throughout Italy -this rustic version is one of themost popular.

Ingredients2kg/4½lb chicken pieces, skin

removed2 tbsp plain/all purpose flour1 onion, chopped1 red (bell) pepper, sliced2 cloves garlic, crushed2 400g/14oz tins chopped

tomatoes1 tsp dried rosemary

1 handful pitted green olives1 tsp anchovy paste3 bay leaves500ml/2 cups chicken stockLow cal cooking spraySalt & pepper to taste

MethodSeason the chicken pieces well.

Dust with flour and then quicklybrown in a large pan with a littlelow cal cooking spray.

When browned, remove thechicken from the pan and place inthe slow cooker with all the otheringredients. Leave to cook on lowfor 5-6 hours on high 3-4 hours

with the lid tightly shut, or until thechicken is cooked through andtender. If you prefer the sauce to bea little thicker continue cooking forabout 45min on the high settingwith the lid removed.

Simple Chicken Curry:Serves 4Calories per serving: 223

The mix of spices below is

preferable but it’s fine to substitutewith curry powder if you are in arush or struggling with storecupboard ingredients.

Ingredients500g/1lb 2oz skinless chicken

breasts1 onion, chopped1 tbsp tomato puree/paste3 cloves garlic, crushed1 tsp low fat ‘butter’ spread1 tbsp fresh grated ginger (or use

1 tsp of ground ginger)1 tsp garam masala1 tsp ground cumin1 tsp turmeric½ tsp chilli powder

or2 tbsp curry powder250ml/1 cup fat free Greek

yoghurt375ml/1 ½ cups passata/sieved

tomatoesSalt & pepper to taste

MethodCombine all the ingredients,

except the yoghurt, into the slowcooker. Cook on low for 5-6 hoursor on high for 3-4 hours with the lidtightly shut. Ensure the chicken iscooked through and tender, turn offthe heat and stir in the yoghurt.

Serve with green beans and naan

bread.

Sweet Asian Chicken:Serves 4Calories per serving: 256

The honey, soy and orange juicein this dish make it a hit with thekids and adds a little eastern flavorto excite evening meal times.

Ingredients500g/1lb 2oz skinless chicken

breasts2 garlic cloves, crushed1 onion, chopped60ml/¼ cup runny honey2 tbsp tomato puree/paste4 tbsp light soy sauce2 carrots cut into batons

Pinch crushed chilli250ml/1 cup fresh orange juice1 tsp sunflower oil1 tsp cornstarch dissolved in a

little water to form a thick paste

MethodCombine all the ingredients in a

bowl and add to the slow cooker.Cook on low for 5-6 hours or onhigh for 3-4 hours with the lidtightly shut or until the chicken iscooked through and tender. Add alittle water during cooking ifneeded.

Serve with fine egg noodles orrice. If you want to add a little extra

touch add a garnish of springonions & sesame seeds.

Fall Off The BoneWhole Slow CookedChicken: Serves 6Calories per serving: 446

Whole cooked chicken reallycomes into it’s own in the slowcooker. This super simple recipewill give you the heart of a mealwhich, with leftovers, can last for afew days.

Ingredients2kg/4 ½lb whole chicken2 onions sliced into ringsDried rub mix of :1 tsp each garlic powder, thyme,

paprika & onion powder + pinch

salt

MethodCombine the dried ingredients

together and rub really well into thefresh chicken.

Place the onions in the bottom ofthe slow cooker and put the chickenon top. Cook on low for 7-8 hourswith the lid tightly shut. Ensure thechicken is cooked through andenjoy the taste of chicken cookedjust the way it should be.

Serve with your choice ofvegetables, potatoes or salad.

Zingy Lime Chicken:Serves 4Calories per serving: 200

Packed with protein, skinlesschicken breasts are a fantastic lowfat meat to use in the slow cooker.The citrus lightness of this recipe isperfect for summer months as wellas a welcome taste bud infusionduring the cold seasons.

Ingredients500g/1lb 2oz skinless chicken

breastsJuice 2 limes or 3 ½ tablespoons

bottled lime juiceBunch fresh coriander/cilantro

chopped and some to garnish1 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 choppedgreen chilli to 2 x tins400g/14oz chopped tomatoes +sea salt to taste

4 tsp your favourite packet tacoseasoning

Or make your own:2 tsp mild chilli powder, 1 ½ tsp ground cumin, ½ tsppaprika, ¼ tsp each of onionpowder, garlic powder, driedoregano & crushed chilliflakes, 1 tsp each of sea salt &black pepper

MethodPut everything together in the

slow cooker making sure thechicken is covered with the rest ofthe ingredients. With the lid tightlyshut leave to cook for 4-5 hours onhigh or 6-8 hours on the lowsetting. Ensure the chicken iscooked through and tender thenshred it a little with 2 forks andserve with a fresh green salad/riceor quesadillas (flour tortilla).

Lovely LemonyGarlicky Chicken :Serves 4Calories per serving: 208

This is a really simple dish whichreally benefits from using freshlemons and ideally, fresh basil.

Ingredients500g/1lb 2oz skinless chickenbreasts3 garlic cloves, crushed2 whole lemons, sliced1 onion, chopped1 tsp runny honey1 tsp cornstarch dissolved in a littlewarm water to make a paste

500ml/2 cups chicken stock/brothSalt & pepper to tasteBunch fresh basil Method

Combine all the ingredients in theslow cooker and leave to cook onlow for 5-6 hours or on high 3-4hours with the lid tightly shut.Ensure the chicken is cookedthrough and tender, and serve withsteamed vegetables and rice.

Luscious ItalianChicken: Serves 4Calories per serving: 235

With a lovely creamy consistency,

this Italian inspired dish makes themost of that wonderful ‘cheat’ingredient - condensed soup!

Ingredients500g/1lb 2oz skinless chicken

breasts 2 400g/14oz tins low fat

condensed chicken or mushroomsoup

100g/3 ½ oz sliced mushrooms,sliced

1 onion, choppedSalt & pepper to taste1 garlic clove, crushed2 tbsp fat free cream cheeseDried rub mix of:1 tsp each oregano, rosemary &

thyme

MethodRub the chicken breasts with the

dried herb mix and then combineall the ingredients into the slowcooker. Cook on low for 5-6 hoursor on high 3-4 hours with the lidtightly shut. Ensure the chicken iscooked through and tender; servewith vegetable, spaghetti, rice ornoodles.

Green Pesto ChickenThighs : Serves 4Calories per Serving : 469

Originating in Northern Italy,pesto has been around sinceAncient Roman times. Its poundedblend of basil, cheese, pine nuts,salt and olive oil create a distincttaste which really complements themeaty flavour of chicken thighs.Make sure you pour any juice fromthe bottom of the slow cooker overthe chicken before serving.

Ingredients600g/1lb 2oz skinless, bonelesschicken thighs

175g/6oz green pesto250ml/1 cup buttermilk1 tsp salt50g/2oz asparagus spears2 cloves garlic, crushed1 onion, chopped Method

Smother the chicken thighs inpesto and carefully combine with allthe other ingredients, except theasparagus spears, in the slowcooker. Cook on low for 5-6 hoursor on high for 3-4 hours with the lidtightly shut. Half an hour beforecooking ends add the asparagusspears. Ensure the chicken is

cooked through and tender. Servewith fresh green salad and crustybread.

Honeyed ChickenWings : Serves 4Calories per serving: 453

This is a lovely, sweet, tenderchicken recipe which is great toshare with family & friends. 4 wingshave been allowed per person but itreally depends on the size of thebird.

Ingredients16 chicken wings1 teaspoon freshly grated ginger (or½ tsp ground ginger)2 garlic cloves, crushed1 tbsp runny honey1 tbsp light soy sauce

1 tsp sesame oil1 tbsp lemon juice1 carrot, peeled into ribbons4 spring onions/scallions, chopped2 tsp sesame seeds120ml/ ½ cup chicken stockSalt and pepper to taste Method

Coat the chicken wings in therunny honey and then combinewith all the other ingredients in theslow cooker, except the springonions and sesame seeds. Leave tocook on high for aprox 4 hours orlow for 6 hours. About 15 minutesbefore you take the wings out, add

the carrot. Serve sprinkled with thespring onions and sesame seeds.

Chicken & Almonds :Serves 4Calories per serving: 311This Spanish inspired dish is greatas a main meal but can also beserved as a delicious ciabattatopping. Ingredients500g/1lb 2oz skinless chickenbreasts, cut into chunks1 tbsp ground almonds½ tsp paprika2 red (bell) peppers, sliced1 onion, chopped2 cloves garlic, crushed1 tbsp white wine vinegar

2 tbsp chopped flat leaf parsley1 400g/14oz chopped tomatoes300g/11oz tinned haricot beans,drained½ tsp dried chilli flakes100g/3½oz frozen peasLow cal cooking spraySalt & pepper to taste MethodBrown the chicken pieces in a littlelow cal spray. Add all theingredients, except the parsley, intothe slow cooker. Season, cover andleave to cook on high for 3-4 hoursor low for 5-6 hours. Sprinkle withchopped parsley and serve with rice

and/or crusty bread.

BBQ Chicken : Serves 4Calories per serving: 210When the chicken is shredded andmixed back into the sauce, youshould be left with a moist versatilemixture which is effectively thepoultry version of the BBQ classic‘pulled pork’. Ingredients450g/1lb skinless chicken breasts3 tbsp tomato puree/paste orketchup1 tsp each, smoked paprika & garlicpowder60ml/ ¼ cup chicken stock/broth½ tsp ground cumin & ground

coriander/cilantro1 tbsp brown sugar3 tbsp Worcestershire sauce½ tsp salt MethodPut all the ingredients into the slowcooker. Mix well, cover and leave tocook on low for 4-5 hours or untilthe chicken is cooked through andtender. Shred the chicken breastswith 2 forks and mix back into thesauce at the bottom of the slowcooker. 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 alittle water to loosen up. Serve withsalad or in sandwich rolls withmayonnaise and BBQ sauce.

Peanut Butter Chicken :Serves 4Calories per serving: 245Peanut butter chicken is delicious.You can really ‘lift’ the dish byserving with fresh lime wedges. Ingredients500g/1lb 2oz skinless chickenbreast, diced1 red (bell) pepper, sliced1 onion, chopped4 tbsp low fat peanut butter2 tbsp lime juice120ml/ ½ cup chicken stock/broth1 tbsp soy sauce1 tsp each ground cumin &

coriander/cilantro½ tsp paprikaSalt & pepper to tasteLow cal cooking spray MethodIn a frying pan quickly brown thechicken in a little low cal spray. Addall the ingredients to the slowcooker, season, cover and leave tocook on low for 4-5 hours or highfor 3-4 hours. Make sure thechicken is cooked through andserve with noodles & beansprouts.

Mustard TarragonChicken: Serves 4Calories per serving: 312If you prefer your veg to have somecrunch to it, hold off adding to theslow cooker until about 30-45 minsbefore the end of cooking time. Ingredients500g/1lb 2oz skinless chickenbreasts2 tbsp fresh chopped tarragon1 tsp mild mustard, or more to taste400g/14oz new potatoes500ml/2 cups chicken stock/broth200g/7oz broad beans200g/7oz tenderstem broccoli

Low cal cooking spraySalt & pepper to taste3 tbsp low fat crème fraiche MethodQuickly brown the chicken breast ina little low cal spray and thinly slicethe potatoes with their skins on.Place all the ingredients, except thecrème fraiche, in the slow cookerand season well. Cover and leave tocook on high for 2-3 hours or untilthe chicken is tender and cookedthrough. Remove the chicken fromthe slow cooker, stir through thecrème fraiche and pour thevegetable sauce over the chicken.

Chipotle Chicken:Serves 4Calories per serving: 198Chipotle paste is essentially smokeychilli paste from the MexicanChipotle chilli. If you have difficultysourcing, just substitute for regularchillies and a little smoked paprika. Ingredients500g/1lb 2oz skinless chickenbreasts1 onion, finely chopped1 red onion, sliced3 garlic cloves, crushed½ tsp brown sugar2 tsp chipotle paste

1 400g/14oz tin chopped tomatoes2 tbsp fresh chopped flat leafparsley2 tsp sunflower oilSalt & pepper to taste MethodGently sauté the onion and garlic inthe sunflower oil. Remove andquickly brown the chicken breastsin the same pan. Add all theingredients, except the red onionand parsley, into the slow cooker.Season, cover and leave to cook onhigh for 2-3 hours or low for 4-5hours until the meat is tender andcooked through. Shred the chicken

with two forks, mix well and servewith the parsley and raw red onionslices on top. Also good with adollop of fat free Greek yoghurt onthe side.

Chicken & MustardLeeks: Serves 4Calories per serving: 290The mustard in this recipe shouldbe adjusted to your own taste. Youcan also use whole grain mustard ifyou prefer. Ingredients500g/1lb 2oz skinless chickenbreasts1 tbsp plain flour100g/3 ½oz lean back bacon2 leeks, chopped2 tbsp Dijon mustard1 tsp mustard powder250ml/1 cup chicken stock/broth

200g/7oz potatoes, cut into slices1 bay leaf300g/11oz spinachLow cal cooking spraySalt & pepper to taste MethodSeason the chicken and coat well inthe flour. Add a little low cal sprayto a frying pan and quickly brownthe breasts. Add all the ingredientsto the slow cooker, cover, stir welland leave to cook on high for 2-3hours or low for 4-5 hours. Removethe chicken from the slow cooker,slice into diagonal strips and ladlethe spinach & potato mixture over

the top – along with as much of thesauce as you prefer. If you needmore liquid during cooking add alittle more stock.

Chicken, Garlic & Wine:Serves 4Calories per serving: 211If you prefer your beans crunchyyou can hold off adding them untilabout 20 minutes before the end ofcooking. Ingredients500g/1lb 2oz skinless chickenbreasts3 lemons, sliced2 onions, chopped6 garlic cloves, sliced120ml/ ½ cup dry white wine120ml/ ½ cup chicken stock/broth150g/5oz French beans

Salt & pepper to taste MethodSeason the chicken. Add a little lowcal spray to a frying pan and quicklybrown the breasts. Add all theingredients to the slow cooker. Cover, stir well and leave to cook onhigh for 2-3 hours or low for 4-5hours. Serve with crusty bread tomop up the delicious lemon juices.If you need more liquid duringcooking add a little more stock.

Chicken & Apricots:Serves 4Calories per serving: 225Adding the apricots towards the endof the cooking time prevents thembecoming a pulp and retains theirform. Ingredients500g/1lb 2oz skinless chickenbreasts1 tbsp plain flour2 garlic cloves, crushed1 tbsp freshly grated ginger1 tsp each ground cumin &coriander/cilantro½ tsp ground cinnamon

1 tsp runny honey1 tbsp lemon juice1 400g/14oz tin apricots (in juice)½ cup/120ml chicken stock/brothSalt & pepper to taste MethodMix the flour, cinnamon, cumin &coriander together and combinewith the chicken breasts. Add all the other ingredients, exceptthe apricots, but including theapricot juice to the slow cooker. Stirwell, cover and leave to cook onhigh for 2-3 hours or low for 4-5hours. Add the apricots to the

mixture, leave to warm through andserve with steamed greens.

Meat Dishes

Beef Dishes

Italian Meatballs:Serves 5Calories per serving: 323

Meatballs are easy to make and

never a disappointment to eat. Thesimple sauce accompanying themeat here is lovely as it is, but adash of Worcestershire sauce or atsp of marmite will give itadditional depth.

Ingredients650g/1lb 7oz lean minced/ground

beef1 slice of bread whizzed into

breadcrumbs½ onion, finely choppedHandful fresh parsley, chopped1 large free range egg1 clove garlic, crushed½ tsp salt2 400g/14oz tins chopped

tomatoes2 tbsp tomato puree250ml/1 cup beef stock/broth1 tsp each of dried basil, oregano

& thyme

MethodCombine together the beef,

breadcrumbs, egg, onion, garlic andhalf the salt. (You can do it withyour hands or for speed put it allinto a food mixer).

Once the ingredients are properlymixed together use your hands toshape into about 20-24 meatballs.Add all the ingredients to the slowcooker and combine well. Cover and

leave to cook on low for 5-6 hoursor 3-4 hours on high. Ensure thebeef is well cooked and serve withspaghetti, parmesan and a greensalad.

Budapest’s Best BeefGoulash: Serves 6Calories per serving: 228Goulash is a European dish whichsuits the slow cooker beautifully.After hours of gentle cooking, this‘tougher’ meat becomes a tendercut which just melts in the mouth.Ingredients

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

1 red (bell) pepper, sliced3 cloves garlic, crushed250ml/1 cup beef stock/broth or

boiling water220ml/ 1 cup red wine (if you

have some)

1 400g/14oz tin choppedtomatoes

1 tbsp tomato puree/paste1 tsp paprika1 ½ tbsp plain/all purpose flour1 onion, choppedLow cal cooking spraySalt & pepper to taste

MethodSeason the beef and quickly

brown in a smoking hot pan with alittle low cal spray. Remove frompan and dust with the flour (theeasiest way is to put the beef andflour into a plastic bag and give it agood shake). Add all the ingredients

to the slow cooker and combinewell. Leave to cook on low with thelid tightly shut for 5-6 hours oruntil the beef is tender and cookedthrough. If you want to thicken up alittle, leave to cook for a further 45mins with the lid off.

Lovely with a salad & some crustybread or serve with sour cream andtagliatelle pasta.

Chilli Con Carne:Serves 4Calories per serving: 440The Spanish name simply means

‘chilli with meat’ and this dish hasbeen a Tex-Mex classic since beforethe days of the American frontiersettlers. Slow cooking the mincebeef really allows the flavour todevelop. Ingredients1¼lb/550g lean mince/ground beef1 400g/14oz tin chopped tomatoes1 400g/14oz tin kidney beans,drained1 large onion, chopped250ml/1 cup beef stock/broth250ml/1 cup tomato passata/sievedtomatoes1 tsp each of brown sugar, oregano,

cumin, chilli powder, paprika &garlic powder½ tsp saltLow cal cooking spray MethodBrown the mince and onions in afrying pan with a little low cal spray.Add all the ingredients into the slowcooker and combine well. Leave tocook on low for 5-6 hours or highfor 3-4 hours with the lid tightlyclosed. Once the meat is fullycooked through, serve with rice ortortilla chips and a dollop of low fatyoghurt or crème fraiche.

Enchilada El Salvador:Serves 4Calories per serving: 324Inspired by the flavours of Tex Mex,this dish is great fun to eat as afamily with everyone helpingthemselves across the table to maketheir very own perfect enchilada! Ingredients

450g/1lb lean minced/groundbeef

1 onion, chopped1 green (bell) pepper, chopped1 400g/14oz tin black beans,

drained2 400g/14oz tins chopped

tomatoes250ml/1 cup beef stock/broth or

boiling water½ tsp chilli powder4 tsp taco seasoningOr make your own:2 tsp mild chilli powder, 1 ½tsp ground cumin, ½ tsppaprika, ¼ tsp each of onionpowder, garlic powder, driedoregano & crushed chilliflakes, 1 tsp each of sea salt &black pepper

MethodAdd all the ingredients to the slow

cooker and combine well. Leave to

cook with the lid tightly on for 5-6hours or 3-4 hours on high, untilthe beef is tender and cookedthrough. If you want to thicken upa little leave to cook for a further 45mins with the lid off.

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

Best Beef Brisket:Serves 10-12Calories per serving: 260

Brisket is another beef cut which

really benefits from the slow cookeras it tenderizes slowly and evenly inits own juices without drying it out.

Ingredients2 ½ kg/5lbs beef brisket trimmed

of fat4 large onions, sliced into rounds500ml/2 cups beef stock/broth or

red wine4 bay leaves3 garlic cloves, peeledSalt & pepper to taste

MethodSeason the brisket generously

with salt and pepper and brow

quickly in a smoking-hot dry pan.Lay the onion slices on the bottomof the slow cooker and add the beefalong with the rest of theingredients. Leave to cook with thelid tightly on for 7-9 hours on low.It’s best to turn over half waythrough cooking but don’t worrytoo much if you can’t do that.Ensure the beef is super tender andcooked through. Leave to rest for 20minutes before slicing it.

Slow Scottish Stovies :Serves 4Calories per serving: 333

This is a great recipe to use upany cooked left-over red meat youmight have. Traditionally it’s servedwith plain Scottish oatcakes and itssuper simple to make. You can alsouse cubed corned beef in thisrecipe.

Ingredients175g/6oz potatoes, diced2 large onions, chopped250ml/1 cup vegetable stock/broth450g/1lb left over roast beef (orother cooked red meat)

Salt & pepper to taste Method

Combine all the ingredientstogether in the slow cooker andcook on low for 5-6 hours or onhigh 3-4 hours with the lid tightlyshut. The liquid should all be goneby the end of the cooking time, if ithasn’t remove the lid and leave tocook for a little longer. Stir throughand serve in bowls with Britishbrown sauce if you’ve got it!

Ragu A La Bolognese:Serves 4Calories per serving: 344

Nothing is simpler or more

satisfying than Spaghetti Bolognese.You can add mushrooms andpeppers to the recipe if you like,plus a dash or two ofWorcestershire sauce gives extradepth.

Ingredients500g/1lb 2oz lean minced/groundbeef1 400g/14oz tin chopped tomatoes250ml/1 cup passata/sievedtomatoes1 tsp each dried oregano & thyme1 stick celery, chopped2 bay leaves1 tbsp tomato puree/paste3 garlic cloves, crushed

2 onions, choppedSalt and pepper to tasteLow cal cooking spray Method

Quickly brown the meat in afrying pan with a little low cal spray.Combine all the ingredients in theslow cooker and close the lidtightly. Leave to cook on low for 5-6hours or high 3-4 hours. Make surethe meat is cooked through andserve with rigatoni, penne orspaghetti.

Ginger Beef: Serves 6Calories per serving: 338Ginger and beef are a greatcombination and often used inChinese cookery. Use low salt soysauce if you want to be extrahealthy. Ingredients675g/1½lb silverside beef/roundsteak, cubed2 garlic cloves, crushed370ml/1½ cups beef stock/broth1 red (bell) pepper, sliced4 carrots, sliced1 onion, chopped2 tbsp soy sauce

2 tbsp freshly grated ginger1 tbsp corn flour mixed with 3 tbspwater100g/3½oz frozen peasSalt & pepper to taste MethodAdd all the ingredients, except thepeas, to the slow cooker. Seasonwell, cover and leave to cook on lowfor 5-6 hours or high for 3-4 hours.An hour before the end of cooking,add the peas and continue to cookuntil both the beef and peas aretender.

Peppers & Steak: Serves4Calories per serving: 250By slow cooking for a few hours thebraising steak should betransformed into a tender cut whichcan be served on rice or as the heartof a lovely warm salad. Ingredients450g/1lb braising steak/beef chuck120ml/ ½ cup soy sauce2 tsp ground black pepper3 cloves garlic, crushed3 red or green (bell) peppers, sliced2 onions, chopped1 tbsp corn flour

250ml/1 cup water MethodSlice the steak and vegetables thenadd everything to the slow cooker,except the water and corn flour.Season, cover and leave to cook onlow for 3-5 hours or until the meatis tender and cooked through. (Adda little water during cooking if themeat becomes too dry). Mixtogether the corn flour and waterinto a paste, add to the slow cookerand cook for another 20-30 minswith the lid off or until the sauce isnice and thick.

Almonds, Beef & Olives:Serves 4Calories per serving: 392This dish is delicious served withcreamed spinach and/or honeyedcarrots. Feel free to use a differentmix of dried herbs to suit yourtaste. You can also add a tablespoonof tomato puree during cooking tothicken if you prefer. Ingredients600g/1lb 5oz lean stewingsteak/chuck steak, cubed250ml/1 cup beef stock/broth60ml/¼ cup red wine1 tsp each smoked paprika, dried

basil & rosemary1 tbsp plain/all purpose flour200g/7oz pitted olives25g/1oz chopped almondsSalt & pepper to taste MethodSeason the beef and coat well in theplain flour. Add all the ingredients,except the olives, to the slow cookerand leave to cook on low for 4-6hours or until the beef is tender.Add a little more stock or wineduring cooking if needed and adjustthe seasoning. 20 minutes beforethe end of cooking add the olives,warm through and serve.

Pork Dishes

Perfect Pulled Pork:Serves 5-6Calories per serving: 262

Pulled pork is an absolute classic.

It’s a chance to use just abouteverything in your spice rack tocreate a killer dry rub and it alwayspacks an irresistible punchy andmore-ish taste.

Ingredients900g/2lb pork butt (shoulder)1 onion, chopped250ml/1 cup BBQ sauce or

ketchup250ml/1 cup beef stock/broth or

boiling water1 packet BBQ dry rubOr make your own…2 tsp each of garlic powder,

brown sugar, onion powder,celery salt, paprika, & cumin

+ 1 tsp mild chilli powder

MethodCombine all the spices together

and cover the pork in the dry spicerub. Add the stock, onion & BBQsauce and then place the pork ontop. Leave to cook on high for 6-8hours with the lid tightly closed.Ideally you should turn the porkhalf way through cooking but if youcan’t do that don’t worry. Once thepork is tender remove it from theslow cooker. Leave to rest for aslong as you can resist and then useyour hands or 2 forks to pull thepork apart. Once it’s all shredded,

place in a bowl and remove thecooking liquid from the slowcooker. Pour the liquid onto thepork to make beautiful juicy meat.Enjoy with just about everythingwhether it’s a light salad orsandwich rolls with BBQ sauce andsalad.

Sausage & SpinachWith Gnocchi: Serves 4Calories per serving: 309

This lovely recipe uses sausage

meat to create a thick, luxurioussauce which is just perfect withfreshly cooked gnocchi. You canalso add some crushed chilli if youwant a bit of heat.

Ingredients6 pork or beef sausages (skinsremoved)250ml/1 cup tomato passata/sievedtomatoes1 tsp dried rosemary1 splash red wine vinegar½ tsp salt200g/7oz tinned chopped tomatoes100g/3 ½ oz fresh spinach1 bunch fresh spinach1 lb 2 oz / 500 g packet gnocchi

Method

Brown the sausage meat in afrying pan and break up well. Addall the ingredients except thegnocchi and spinach to the slowcooker and combine. Close the lidtightly and leave to cook on high for3-4 hours. When the meat is wellcooked stir in the fresh spinach &gnocchi and leave to cook for afurther 10-20 mins or until thegnocchi is tender.

Cowboy Casserole:Serves 4Calories per serving: 414

Loved by kids and adults alike,

this is a real cowboy’s suppertimemeal which always goes down atreat. It takes just minutes to puttogether and is a great way to getsome vegetables into the kids.

Ingredients8 lean pork sausages2 400g/14oz tins mixed beans,

drained2 400g/14oz tins chopped

tomatoes1 onion, chopped2 carrots, chopped1 tbsp tomato puree/paste or

ketchup1 tsp brown sugar1 tsp Dijon/mild mustard

Low cal cooking spray

MethodBrown the sausages & onions in a

pan with a little low cal spray.Combine all the ingredients in theslow cooker and leave to cook for 3-4 hours on high or low for 5-6hours with the lid tightly shut.Check the sausages are properlycooked through and if you want tothicken the sauce up, leave the lidoff while you cook on high for up to45 mins.

Serve on its own with crustybread or with mashed potato andgreen veg.

Aromatic Kicking PorkRibs: Serves 5Calories per serving: 448

There are a number of differenttypes of rib available depending onthe cut from which they are taken.Choose whichever is the cheapestor whichever you prefer. All willwork well with this recipe.

Ingredients1kg/2¼lbs pork ribs1 tsp each of garlic powder, chilli,

cumin & basil½ tsp salt2 400g/14oz tins chopped

tomatoes

1 tbsp ketchup 1 chopped green chilli or pinch

crushed chilli flakes to taste

MethodRub the dry spices onto the ribs.

Add all the ingredients to the slowcooker and leave to cook with thelid tightly on for 5-6 on low. Ensurethe ribs are super-tender and servewith rice and beans.

Sweet & Sour PineapplePork: Serves 6Calories per serving: 238

Sweet and Sour is one of the most

loved Chinese meals in the world.This is not supposed to be anauthentic copy, just take it as asuper simple replica which shouldsatisfy your eastern cravings!

Ingredients 900g/2lb lean cubed pork1 tbsp plain/all purpose flour1 400g/14oz tin pineapple chunks

(reserve the juice)1 onion, chopped1 green (bell) pepper, chopped2 carrots, cut into batons 1 tbsp brown sugar½ tsp salt2 tbsp lime juice1 tbsp light soy sauce

120ml/ ½ cup boiling waterLow cal cooking spray

MethodBrown the pork in a frying pan

with a little low cal spray. Removethe pork and dust with the flour.Put all the other ingredients exceptthe pineapple chunks into the slowcooker (include the pineapplejuice). Combine everything andleave to cook on low for 4-5 hourswith the lid tightly closed. Checkthe pork is tender and then add thepineapple chunks. Leave for afurther 30 min and serve withboiled rice.

Cumin, Pork & KidneyBeans: Serves 6Calories per serving: 366This pork dish is great served withrice and sour cream. You could alsogarnish with some fresh finelychopped chillies. Ingredients1 400g/14oz tin kidney beans,drained300g/11oz lean boneless porkshoulder, cubed1 onion, chopped4 garlic cloves, crushed1 tsp sunflower oil1 tsp ground cumin

½ tsp turmeric250ml/1 cup vegetable stock/brothSalt & pepper to taste MethodQuickly brown the cubed pork in afrying pan with the sunflower oil.Add all the ingredients to the slowcooker and season well. Cover andleave to cook on high for 3-4 hoursor low for 5-6 hours, or until thepork is tender and cooked through.If you want to thicken the sauce alittle, leave the lid off and cook foran additional 45 mins, or until youhave the consistency you prefer.

Lentils, Sausages &Peas: Serves 4Calories per serving: 390You can serve the sausages wholeor alternatively remove aftercooking, slice in diagonals, return tothe slow cooker and stir throughbefore serving. Ingredients50g/2oz red lentils½ tsp each crushed chilli flakes,ground cumin & coriander/cilantro1 onion, sliced450g/1lb lean pork sausages60ml/ ¼ cup beef stock/broth150g/5oz frozen peas

1 tbsp Dijon mustard2 tbsp freshly chopped flat leafparsleyLow cal cooking spraySalt & pepper to taste MethodAdd a little low cal spray to a fryingpan and quickly brown thesausages. Add all the ingredients tothe slow cooker, stir well, cover andleave to cook on high for 2-3 hoursor low for 4-5 hours. If you needmore liquid during cooking add alittle more stock. Ensure the lentilsare tender and the sausages cookedthrough. Serve with boiled potatoes

and spinach.

Lamb Dishes

Lamb Pilau Pazar:Serves 4Calories per serving: 400

Also known as pilaf, pilau is a ricebased dish now common just abouteverywhere. The version here has aTurkish twist to it, hence its title‘Pazar’ which means ‘Sunday’ and isalso the name of a beautiful coastalvillage in the Rize province of thecountry.

Ingredients500g/1lb 2oz lean lamb cut into

bite-sized chunks (any lean cut will

work for this recipe)1 large onion, chopped1 carrot, chopped1 stick celery, chopped1 400g/14oz tin chopped

tomatoes1 tsp dried crushed chilli flakes150g/5oz brown rice (use white if

you prefer)500ml/2 cups vegetable

stock/broth1 cinnamon stick or ½ teaspoon

ground cinnamon25g/1oz dried apricots or raisinsSalt & pepper to tasteLow cal cooking spray

MethodGently sauté the onion in a little

low cal spray, remove from the panand then brown off the lamb for acouple of minutes on a high heat.Combine all ingredients together inthe slow cooker, except the rice.Cover and cook on low for 4-6hours, add the rice and cook for 30mins until both the rice and lambare tender and cooked through.

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

If you want to add a garnish serve

with toasted pine nuts, choppedcoriander/cilantro or crushedalmonds.

Spinach & Lamb Stew:Serves 4Calories per serving: 467

Super rich in iron & calcium,

spinach is a super-food which istwinned beautifully in this dishwith chickpeas, lemon zest andGreek inspired spices.

Ingredients500g/1lb 2oz lean lamb cut into

bite sized chunks (any lean cut willwork)

2 cloves garlic, crushedZest of 1 lemon1 onion, chopped2 400g/14oz tins chopped

tomatoes1 tbsp tomato puree/paste1 400g/14oz tin chickpeas,

drained400g/14oz fresh spinach, chopped

Dried herb mix of the following:1 tsp coriander/cilantro1 tsp turmeric½ tsp cumin½ tsp black pepper½ tsp oregano2 tbsp low fat Greek yoghurtSalt & pepper to tasteLow cal cooking spray

MethodGently sauté the onion in a little

low cal spray, remove from the panand then brown off the lamb for acouple of minutes on a high heat.Combine all ingredients together(except the yoghurt and spinach) in

the slow cooker with the lid tightlyshut and cook on low for 4-6 hoursor until the lamb is tender andcooked through. 30 mins before theend of cooking add the spinach. Stirthrough the yoghurt before serving.

Marrakesh Lamb:Serves 4Calories per serving: 415

Morocco’s capital is worldrenowned for its tagine cuisine.Slow cookers provide a wonderfulalternative to this specialist style ofcooking. This recipe is a lovelyNorth African inspired dish which,if it’s new to you, should piqué yourinterest in Moroccan cooking.

Ingredients500g/1lb 2oz trimmed lamb,

cubed (any lean cut will work)½ tsp black pepper1 tsp each cumin, coriander,

ginger, turmeric & paprika1 tsp cinnamon2 400g/14oz tins chopped

tomatoes75g/3oz red split lentils1lt/4 cups lamb stock/broth or

boiling water2 onions, chopped1 tsp brown sugar5 cloves garlic, crushed

MethodThis one couldn’t be any easier.

No need to brown the meat so justcombine all the ingredients in theslow cooker and leave to cook withthe lid tightly on for 5-7 hours.

Ensure the lamb is tender andcooked through, if you want tothicken up a little leave to cook fora further 45 mins with the lid off.

Delicious served with low fatGreek yoghurt, couscous or fragrantrice.

Lamb & Saag Spinach:Serves 4Calories per serving: 320Saag means ‘leaf’ dish in Indiancuisine. You could try out othergreen leaves as an alternative tospinach if you prefer. Ingredients500g/1lb 2oz lean lamb shoulder,cubed1 tsp each fenugreek & mustardseeds1 tsp each ground cumin & ginger2 cloves garlic, crushed250ml/1 cup beef stock/broth400g/14oz spinach

120ml/½ cup fat free Greekyoghurt1 tsp mint sauce (shop bought) MethodOther than the yoghurt and mintsauce add all the ingredients to theslow cooker, cover and leave to cookon low for 4-6 hours or until thelamb is tender. Stir the yoghurt andmint sauce through and servestraight away.

Seafood Dishes

Green Thai Fish CurryCalories per serving: 215

Compared to meat, fish cooks

more quickly in the slow cooker andas such fish recipes can be reallyhandy if you haven’t got too muchcooking time. This recipe is afantastic and easy Thai curry whichis simple to prep and doesn’t takelong at all in the slow cooker.

Ingredients500g/1lb 2oz meaty white fish

fillets (go for whatever is on sale)haddock, cod, pollock, cobbler

3 onions, chopped1 tsp fresh ginger or ½ tsp ground

ginger3 cloves garlic crushed1 whole red chilli, chopped50g/2oz watercress

2 tbsp Thai green curry paste500ml/2 cups low fat coconut

milkLow cal cooking spraySalt & pepper to taste

MethodSauté the onions & green beans

with the ginger and garlic over a lowheat in a little low cal spray. Seasonthe fish fillets with salt and pepperand carefully combine all theingredients (except the watercress)in the slow cooker. Cook on low for1½ hours with the lid tightly shut.This timing should mean your fishis not overcooked and the green

beans have some bite to them.Check the fish is properly cookedthrough by flaking it a little with afork and gently add the watercresssalad to the mix before serving.Serve with noodles or rice.

Sweet & Citrus Salmon:Serves 4Calories per serving: 270

Salmon can be relativelyexpensive so you can substitute forTilapia, Basa or talk to yourfishmonger for recommendations.

Ingredients500g/1lb 2oz thick boneless

salmon fillets1 onion, chopped1 tbsp light soy sauceJuice of 2 fresh limes or 3 tbsp

lime juice2 garlic cloves, crushed1 tsp sugar dissolved into 3 tbsp

warm water and brushed onto thefillets

Low cal cooking spraySalt & pepper to taste

MethodChop the onion and sauté for a

couple of minutes with the garlic ina little low cal oil. Remove from thepan and carefully combine all theingredients in the slow cooker.Cook on low for 1½ hours with thelid tightly on. Check your fish isproperly cooked by flaking it a littlewith a fork and serve with saladpotatoes and carrots. Alternativelyuse in a lovely warm salad served

with a little crusty bread.

Tuna & Noodle Cattia:Serves 4Calories per serving: 250

An absolute classic Americanslow cooker recipe, Tuna & Noodlecasserole is always a winner. Thisversion takes it back to basics usingthe simplest store cupboardingredients. The title ‘Cattia’ payshomage to the ancient Latin rootsfrom where the word ‘casserole’ hasits origins.

Ingredients350g/12oz fresh egg noodles1 onion, chopped1 400/14oz tin fat free condensed

mushroom soup2 200g/7oz tins tuna steaks or

flakes in water100g/3 ½oz frozen peas1 tsp garlic powderSalt & pepper to tastePinch of crushed chilli flakes

Method Quickly cook the pasta or

noodles in salted boiling water.Save 3 tbsp of the drained water andthen combine it along with all theother ingredients in the slowcooker. Cover and leave to cook onlow for 1½ hours.

This is lovely served with a sliced

red onion & tomato salad with alittle Parmesan.

Coriander & GarlicPrawns: Serves 4Calories per serving: 269This is a really simple ‘cheat’ curryusing curry paste. If you want aslightly different taste you coulduse less passatta and add a littlecoconut milk to the recipe aftercooking. Ingredients500g/1lb2oz raw king prawns200g/7oz frozen peas1 tsp sunflower oil2 onions, sliced200g/8oz cherry tomatoes, halved1 tsp ground ginger

4 garlic cloves, crushed3 tbsp curry paste2 tbsp fresh choppedcoriander/cilantro250ml/1 cup passata/sievedtomatoes Salt & pepper to taste MethodAdd all the ingredients to the slowcooker, cover and leave to cook onlow for 1-2 hours or until theprawns are cooked through and thepeas are tender. Sprinkle withchopped coriander and serve withrice.

Fish Stew: Serves 4Calories per serving: 245Feel free to use any type of meatywhite fish you like and, if you feeladventurous, you could add somesquid, octopus or clams to the stew. Ingredients450g/1lb white fish fillets, cubed1 leek, chopped4 garlic cloves, crushed1 400g/14oz tin chopped tomatoes100g/3 ½oz frozen peas2 stalk celery, chopped1 onion chopped½ tsp fennel seeds1 tbsp dried basil

1lt/4 cups fish stock/broth250g/9oz raw prawnsSalt & Pepper to taste MethodMix together all the ingredients,except the fish, peas and prawns inthe slow cooker. Season, cover andleave to cook on low for 4-5 hoursor high for 2-3 hours. Meanwhileseason the fish and prawns. 45mins before the end of cooking addthe fish, prawns and peas. Continueto cook until the seafood is cookedright through and the peas aretender. Serve with noodles as asoup stew.

Vegetarian Dishes

Pomodoro Pasta Sauce:Serves 4Calories per serving: 122

This is a simple veggie tomatobased Italian sauce which getsbetter the long you leave it.Reheated leftovers seem to have agreater depth of taste which isworth waiting for.

Ingredients2 400g/14oz tins chopped tomatoes6 large fresh tomatoes (vine ripenedare best)250ml/1 cup tomato passata/sievedtomatoesHandful sliced black olivesBunch fresh basil chopped (reservea little for garnish)3 garlic cloves, crushed1 onion, chopped

1 tsp brown sugar1 tsp extra virgin olive oilSalt and pepper to taste Method

Combine all the ingredients in theslow cooker and cover. Leave tocook on low for 5-6 hours or high 3-4 hours. Delicious served with angelhair pasta, salad & grated parmesancheese.

Veggie TurmericChickpeas: Serves 4Calories per serving: 234

Chickpeas have been used incooking for many hundreds ofyears. If you prefer your spinachwell cooked, add earlier in therecipe. The method below will leaveit with a bit of crunchy freshness.

Ingredients2 400g/14oz tins chickpeas, drained2 onions, chopped1 tbsp tomato puree/paste2 cloves garlic, crushed1 tsp fresh grated ginger (or ½ tspof ginger powder)

2 tsp garam masala1 tsp each of ground cumin &coriander/cilantro2 tsp turmeric½ tsp chilli powder200g/7oz fresh spinach3 tbsp lemon juice250ml/1 cup vegetable stock/brothSalt & pepper to taste Method

Combine all the ingredients,except the lemon juice and spinach,in the slow cooker. Cook on low for5-6 hours or on high for 3-4 hourswith the lid tightly shut. Add a littlemore stock during cooking if

needed. Ensure the chickpeas arecooked though, stir in the lemonjuice and spinach. Serve with riceand naan bread.

Wild MushroomStroganoff: Serves 4Calories per serving: 101

The more exciting themushrooms, the better this dish isgoing to taste. Use whatever youcan get your hands on, but acombination of portobello, shitake,morel, oyster and enoki would befantastic. However don’t be put offif you can only get regular varietiesit will still taste good.

Ingredients500g/1lb 2oz wild mixedmushrooms, sliced2 onions, chopped4 garlic cloves, crushed2 tsps smoked paprika250ml/1 cup vegetable stock/broth1 400g/14oz tin low fat condensed

mushroom soupBunch chopped flat leaf parsley(reserve a little for garnish) Method

Add all the ingredients into theslow cooker. Close the lid tightlyand leave to cook on high for 2-3hours or low for 4-5 hours. Ensurethe mushrooms are tender andserve with pasta or rice and a spoonof fat free Greek yoghurt.

Bean, Potato & CheeseStew: Serves 4Calories per serving: 434

This vegetarian meal is a lovelyMexican inspired dish which is sohearty you won’t miss the meat atall. Feel free to spice it up withextra cayenne pepper if you like andserve with an onion & tomato orgreen salad.

Ingredients1 400g/14oz tin sweetcorn2 400g/14oz tins mixed beans,drained1 red (bell) pepper, chopped1 onion, chopped

500ml/2 cups passata/sievedtomatoes1 tsp each cumin andcoriander/cilantroSalt & pepper to taste125g/4oz grated low fat cheese125g/4oz potatoes, diced and peeled½ tsp cayenne pepperJuice of one lemon or 2 tbsp lemonjuice Method

Add all the ingredients to the slowcooker except the cheese. Combinewell and sprinkle the cheese ontothe top. Cook on low for 5-6 hoursor on high 3-4 hours with the lid

tightly shut. Make sure the potatoesare cooked right through and servewith sour cream and flat bread. Ifyou find the stew is a little dryduring cooking, add some water toloosen.

Tomato & GarlicMushrooms: Serves 4Calories per serving: 180This is great served with spaghetti &salad for a delicious Italian meal, oron bruschetta as a snack. Ingredients1 tbsp olive oil450g/1lb chestnut mushrooms5 cloves garlic, crushed1 stick celery1 400g/14oz tin chopped tomatoes1 tbsp tomato puree/paste3 tbsp fresh chopped flat leafparsley½ tsp crushed chilli flakes

1 onion, chopped MethodAdd all the ingredients to the slowcooker, except the parsley. Season,cover and leave to cook on high for3-4 hours or low for 5-6 hours oruntil the mushrooms are tenderand the flavours have thoroughlyblended.

Fennel Risotto: Serves4Calories per serving: 266Risotto usually needs a lot ofstirring during cooking. This slowcooker alternative is a great laboursaver with virtually no stirringrequired. Ingredients1 fennel bulb, diced250g/9oz risotto rice1 carrot, chopped1 onion, chopped25g/1oz grated Parmesan cheese50g/2oz black olives, finely chopped3 garlic cloves, crushed

1lt/4 cups vegetable stock/broth125g/4oz frozen peas50g/2oz rocket15g/ ½ oz butterSalt & pepper to taste MethodPreheat the slow cooker and placethe butter in the bottom. When it ismelted, add the risotto rice and stirwell until every grain is finelycoated. Add the rest of theingredients, except the cheese androcket, to the slow cooker andseason well. Cover and leave tocook on high for 2-3 hours. If youneed to add more liquid during

cooking go ahead by adding just alittle each time. After cooking, allthe liquid should be absorbed andthe rice should be tender. If it isn’t,leave to cook for a little longer withthe lid off. Serve sprinkled withParmesan cheese and the rocketpiled on top.

Lentil Dhal: Serves 4Calories per serving: 160Dhal is a one of the most commondishes in Asia. It is eaten by somefamilies at almost every single mealtime. This simple version is greatserved with Indian chapatti bread. Ingredients400g/14oz split red lentils1 onion, chopped1 garlic clove, crushed1 tsp each groundcoriander/cilantro, turmeric &cumin½ each tsp ground ginger, paprika & mustard seeds

500ml/2 cups vegetablestock/broth2 tbsp freshly choppedcoriander/cilantro25g/1oz butterSalt & pepper to taste MethodAdd all the ingredients to the slowcooker, cover and leave to cook onlow for 4-6 hours or until the lentilsare tender and the liquid absorbed.Add a little more stock or waterduring cooking if needed. If there istoo much liquid, take the lid off andleave to cook on high for approx 40mins. Sprinkle the chopped

coriander over the top and serve.

Butter Bean & AlmondStew: Serves 4Calories per serving: 206If you want the stew a little thicker,take the lid off and continue to cookon high for 45mins or until theconsistency is to your liking. Ingredients1 onion, sliced into rounds2 garlic cloves, crushed300g/11oz new potatoes, sliced1 tsp mustard seeds2 tbsp tomato puree/paste½ tsp ground cinnamon1 celery stick, chopped450g/1lb cauliflower florets

50g/2oz sultanas200g/7oz tinned butter beans,drained50g/2oz chopped almonds1 400g/14oz tin chopped tomatoes250ml/1 cup vegetable stock/brothSalt & pepper to taste MethodAdd all the ingredients to the slowcooker, cover, stir well and leave tocook on high for 2-3 hours or lowfor 4-5 hours or until the vegetablesare tender.

Soups

Hock Ham & Split PeaSoup: Serves 4Calories per serving: 178

Ham hocks are a bargainingredient that can give a real depthto a dish. You could substitute hamhocks for a meaty ham bone if youhad one left after a familygathering.

Ingredients2 ham knuckles (smoked it best)3 carrots, chopped2 celery stalks, chopped1 onion, chopped3 garlic cloves, crushed500g/1lb 2oz green split peas

(yellow or green are fine)1½lt/6 cups chicken stock

MethodCombine all the ingredients into

the slow cooker and cook on low for5-6 hours or high for 4-5 hours withthe lid tightly shut. When the soupis cooked take out the hocks andstrip the meat, if they are fullycooked the meat should fall awayeasily. Get rid of any fat and stir theshredded ham back into the soup. Ifyou want to alter the texture youcan thicken it up by mashing thesplit peas a little before putting theham meat back in.

Super Simple ChickenTaco Soup: Serves 4-6Calories per serving: 247

No one knows when Taco turnedinto soup but whenever it was it hasnow become a firm favourite whichis worth celebrating in the slowcooker.

Ingredients126g/4oz skinless chicken breast1 400g/14oz tin sweetcorn1 400g/14oz tin black beans,

drained1 400g/14oz tin kidney beans,

drained 1 400g/14oz tin chopped

tomatoes2 cloves garlic, crushed1 ¼lt/5 cups chicken stock/broth1 red chilli chopped4 tsp taco seasoningOr make your own2 tsp mild chilli powder, 1 ½tsp ground cumin, ½ tsppaprika, ¼ tsp each of onionpowder, garlic powder, driedoregano & crushed chilliflakes, 1 tsp each of sea salt &black pepper

MethodSeason the chicken breast and

place at the bottom of the slow

cooker. Add all the otheringredients and leave to cook for 2hours on high or 3 hours on lowwith the lid tightly shut. Ensure thechicken is cooked through andtender then shred it a little with 2forks through the soup.

If you want to thicken the soupup after cooking take the lid off andcook on high for a further 45minutes or until you get theconsistency you want.

Serve with tortilla chips, crustybread or over rice depending onhow much of a meal you want tomake of it.

St. Patrick’s Day Soup:Serves 4Calories per serving: 100

It’s often said that everyone is

Irish on St. Patrick’s day, here’s achance to get a real taste of Irelandevery day with this lovely Irishinspired potato soup.

Ingredients300g/11oz potatoes, chopped1 onion, chopped3 leeks, choppedSalt & pepper to taste500ml/2 cups skimmed milk750ml/3 cups vegetable

stock/brothSalt & pepper to taste

MethodCombine all the ingredients

together in the slow cooker and

leave to cook on low for 4-5 hourswith the lid tightly shut. Make surethe potatoes are tender, season totaste and then either blend as asmooth soup or eat it rough, readyand rustic with some crusty bread.

Lovely as it is, you can also add agarnish of chopped chives and sourcream or crème fraiche if you wantto add an extra touch.

Corn & PotatoChowder: Serves 4Calories per serving: 150

Although primarily associated

with seafood, chowder is a lovelythick soup recipe which works justas well with vegetables alone. Youcould easily add some smokedhaddock to this recipe too.

Ingredients1 onion, chopped1 400g/14oz tin sweet corn, drained1 400g/14oz tin creamed sweet corn2 cloves garlic, crushed750ml/3 cups chicken or vegetablestock/broth350g/12oz potatoes, diced1 tsp low fat ‘butter’ spread500ml/2 cups semi skimmed milkSalt & pepper to tasteLow cal cooking spray

Method

Sauté the onion and garlic in alittle low cal spray. Place all theingredients in the slow cooker andcook on low for 3-4 hours with thelid tightly shut. Ensure the potatoesare tender and mash a little with afork to create the right consistency.Serve with saltine or cream crackersfor an authentic finish.

Squash, Basil & TomatoSoup: Serves 4Calories per serving: 130Butternut squash is a perfect slowcooker ingredient. Its creamy, firmtexture holds well during cookingand forms a robust base to thistasty soup. Ingredients400g/14oz butternut squash flesh,cubed75g/3oz potatoes, peeled & cubed8 fresh vine tomatoes, chopped½ tsp sugar2 tbsp freshly chopped basil leaves4 tbsp tomato puree/paste

1lt/4 cups vegetable stock/broth60ml/¼ cup single creamSalt & pepper to taste MethodPlace all the ingredients, except thecream, in the slow cooker. Season,cover and leave to cook on low for3-4 hours or until the vegetables aretender. After cooking blend thesoup to a smooth consistency andserve with a swirl of fresh cream.

Spanish Sausage Soup:Serves 4Calories per serving: 140Chorizo sausage is quintessentiallySpanish. You can use either thecooked, cured or raw versions ofchorizo for this recipe. Ingredients75g/3oz potatoes, cubed450g/1lb cauliflower florets, finelychopped1 tbsp olive oil750ml/3 cups vegetable stock/broth250ml/1 cup semi skimmed milk2 tbsp freshly chopped flat leafparsley

1 tsp smoked paprika100g/3 ½ oz chorizo sausage, finelychoppedSalt & pepper to taste MethodPlace all the ingredients, except theparsley, in the slow cooker. Season,cover and leave to cook on low for3-4 hours or until the vegetables aretender. Adjust the seasoning andserve with the parsley sprinkled ontop.

Spicy Carrot Soup:Serves 4Calories per serving: 247This warming soup can be tweakedto suit your taste - add more or lesschilli flakes as you prefer. Plus ifyou want to reduce the calories alittle, swap the olive oil for low calcooking spray and the regular milkfor skimmed. Ingredients2 tsp ground cumin½ tsp crushed chilli flakes1 tbsp olive oil750g/1lb 11oz carrots, finelychopped

½ onion, finely chopped140g/4 ½ oz split red lentils750ml/3 cups vegetable stock/broth120ml/ ½ cup milk60ml/ ¼ cup single creamSalt & pepper to taste. MethodAdd all the ingredients to the slowcooker, except the cream and milk.Season, cover and leave to cook onhigh for aprox 3 hours or until thelentils are tender. Add the milk andwarm through for a minute or two.Use a food processor or blender towhizz the soup to a smoothconsistency and serve with a swirl

of single cream in each bowl.

Flageolet & Savoy Soup:Serves 4Calories per serving: 160This soup is best served chunky. Ifhowever, you prefer a smootherconsistency, reserve a ladle offlageolet beans from the cookedsoup, blend the rest of the soup andstir the whole beans back throughbefore serving. Ingredients1 onion, finely chopped1 carrot, finely chopped1 whole savoy cabbage, chopped1 tbsp olive oil1lt/4 cups vegetable stock/broth

2 tbsp tomato puree/paste1 tsp each dried oregano & rosemarySalt & Pepper to taste1 400g/14oz tin flageolet beans,drained MethodPlace all the ingredients in the slowcooker. Season, cover and leave tocook on low for 3-4 hours or untilthe vegetables are tender. Adjustthe seasoning and serve.

Parsnip & Coconut MilkSoup: Serves 4Calories per serving: 140Adding the coconut milk duringlengthy cooking risks the milk‘splitting’, so leave it until the endand warm through. Ingredients1 onion, chopped4 parsnips, chopped4 carrots, chopped1 tsp each turmeric, cumin,coriander/cilantro & paprika120ml/1 cup low fat coconut milk2 tbsp freshly chopped chives750ml/3 cups vegetable stock/broth

Salt & pepper to taste250ml/1 cup fat free Greek yoghurt MethodPlace all the ingredients, except thechives, coconut milk & yoghurt inthe slow cooker. Season, cover andleave to cook on low for 3-4 hoursor until the vegetables are tender.After cooking, blend the soup to asmooth consistency and serve witha dollop of yoghurt in the middleand some fresh chives sprinkled ontop.

Spinach & HaricotSoup: Serves 6Calories per serving: 180This hearty soup is great freshenedup with a twist of lemon andchopped basil to garnish. Ingredients2lt/8 cups vegetable stock/broth4 tbsp tomato puree/paste1 400g/14oz tin haricot beans,rinsed250g/9oz brown rice200g/7oz spinach2 onions, chopped2 garlic cloves, crushed1 tsp each dried basil & oregano

Salt & pepper to taste MethodCombine all the ingredients, exceptthe spinach, into the slow cooker.Season, cover and leave to cook onlow for 5-6 hours or high for 3-4hours. 20 minutes before the end ofcooking, stir through the spinach.Serve with crusty bread.

Breakfasts

Spanish Tortilla: Serves4Calories per serving : 396

This Spanish omelette makes a

fantastic hearty start to themorning. Its also great served coldand cut into slices with a freshgreen salad.

IngredientsA dozen eggs gently fork-whiskedOne large onion, chopped150g/5oz potatoes, peeled and cutinto thin slices50g/2oz cured chorizo Spanishsausage, finely choppedSalt & pepper to taste.Low cal cooking spray Method

Gently sauté the onions andsliced potatoes in a little low cal

spray until golden (5-10 mins).Spray the slow cooker with a littlemore oil and add all the ingredientsto the slow cooker. Combine well,cover and leave to cook on lowovernight for 6-8 hours with the lidtightly closed for a perfect morningfeast.

Morning Risotto:Serves 4Calories per serving: 271

Another lovely breakfastalternative which uses Italian riceto give the dish its base.

Ingredients175g/6oz risotto rice4 apples, peeled cored & sliced125g/4oz sultanas1 tsp cinnamon½ tsp nutmeg¼ tsp ground cloves500ml/2 cups water500ml/2 cups skimmed milk1 tbsp brown sugar

Knob butter Method

Melt the butter in a pan and addthe rice. Make sure it’s all nicelycoated for just a minute or two andthen add all the ingredients to theslow cooker. Leave to cookovernight for 6-8 hours with the lidtightly closed. If it feels a littlestodgy in the morning loosen it upby stirring a dash of cold milkthrough.

Fruit Granola: Serves 4Calories per serving: 285

This recipe is basically your

favourite granola cereal combinedwith fresh fruit and spices to fillyour kitchen with a lovely, warmingand welcoming aroma. Also good asa dessert with a little more sugarand a dob of fresh cream.

Ingredients500g/1lb 2oz plain granola cereal100g/3 ½oz oatmeal1 tsp cinnamon½ tsp nutmeg 1 tbsp runny honey4 apples, cored & sliced50g/2oz sultanas50g/2oz low fat ‘butter’ spread,melted

MethodAdd all the ingredients to the slow

cooker and combine well. Cover andleave to cook for 2-3 hours makingsure the granola doesn’t burn. Servewith milk if you like.

Snacks

Bean, Rosemary andRoasted Garlic Dip:Serves 12-14Calories per serving: 88 Ingredients6 Garlic Cloves Chopped100g/3 ½oz Parmesan cheese,grated1 bunch chopped fresh rosemary2 tbsp extra virgin olive oil1 400g/14oz tin borlotti beans,drained124g/40z low fat cream cheeseHandful chopped black olives1 tbsp white wine vinegar250ml/1 cup water

1 tbsp lemon juiceSalt to taste Method

Quickly pulse all the ingredients(except the lemon juice) in a foodprocessor. Empty the blitzedmixture into the slow cooker andleave to cook on low for 1-2 hours.If the mixture it too thick add alittle more water. If it’s not thickenough continue to cook with thelid off until you get the requiredconsistency. After cooking allow tocool, stir in the lemon juice andserve with a selection of raw celery,cucumber and carrot batons.

Nacho Bean & OnionDip : Serves 10-12Calories per serving: 90 Ingredients2 400g/14oz tins low fat refriedbeans1 green chilli, finely chopped1 onion, chopped100g/3½oz mozzarella cheese,chopped250ml/1 cup water4 tsp taco seasoning mixOr make your own:2 tsp mild chilli powder, 1 ½ tsp ground cumin, ½ tsppaprika, ¼ tsp each of onion

powder, garlic powder, driedoregano & crushed chilliflakes, 1 tsp each of sea salt &black pepperSalt to taste1 tbsp lemon juice MethodPlace all the ingredients, except thelemon juice, into the slow cookerand combine well. Cover and leaveto cook on low for 1-2 hours. If themixture it too thick add a littlemore water. If it’s not thick enoughcontinue to cook with the lid offuntil you get the requiredconsistency. Stir through the lemon

juice and serve warm with plaintortilla chips.

Honey RoastedVegetables: Serves 4Calories per serving: 181This is a great Moroccan inspireddish which is also nice with somechopped apricots if you likeadditional sweetness. Ingredients250g/9oz carrots250g/9oz parsnips1 tbsp balsamic vinegar3 tsp runny honey2 red onions2 red (bell) peppers2 tbsp olive oil1 tsp each ground cumin, paprika, &

chilli powder½ tsp ground cinnamon200g/7oz tinned chopped tomatoesSalt & pepper to taste MethodPeel and cut the carrots, parsnips,peppers and onions into chunks.Combine all the ingredients well inthe slow cooker. Season, cover andleave to cook on low for 3-4 hoursor until the vegetables are tender.Add a little water during cooking ifneeded.

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Conversion Chart

Weights for dry ingredientsMetric Imperial7g ¼ oz15g ½ oz 20g ¾ oz25g 1 oz40g 1½oz50g 2oz60g 2½oz75g 3oz100g 3½oz125g 4oz140g 4½oz150g 5oz

165g 5½oz 175g 6oz200g 7oz225g 8oz250g 9oz275g 10oz300g 11oz350g 12oz375g 13oz400g 14oz425g 15oz450g 1lb500g 1lb 2oz550g 1¼lb600g 1lb 5oz650g 1lb 7oz675g 1½lb

700g 1lb 9oz750g 1lb 11oz800g 1¾lb900g 2lb1kg 2¼lb1.1kg 2½lb1.25kg 2¾lb1.35kg 3lb1.5kg 3lb 6oz1.8kg 4lb2kg 4½lb2.25kg 5lb2.5kg 5½lb2.75kg 6lbLiquid measuresMetric Imperial Aus US

25ml 1fl oz60ml 2fl oz ¼cup ¼ cup75ml 3fl oz100ml 3½fl oz120ml 4fl oz ½cup ½ cup150ml 5fl oz175ml 6fl oz ¾cup ¾ cup200ml 7fl oz250ml 8fl oz 1cup 1 cup300ml 10fl oz/½ pt ½ pint 1¼ cups360ml 12fl oz400ml 14fl oz

450ml 15fl oz 2 cups 2 cups/1 pint600ml 1 pint 1 pint 2½ cups750ml 1¼ pint900ml 1½ pints1 litre 1¾ pints 1¾pints 1 quart1.2 litres 2 pints 1.4 litres 2½ pints1.5 litres 2¾ pints1.7 litres 3 pints2 litres 3½ pints3 litres 5¼ pints