Free Healthy Slow Cooker Cookbook by Rachel Rappaport

diced tomatoes
    3 chipotle chiles in adobo, chopped
    1 teaspoon liquid smoke
    1 teaspoon chili powder
    1 teaspoon ground chipotle
    1 teaspoon hot paprika
    1 teaspoon smoked paprika
    30 ounces canned chili beans, drained and rinsed
    1 medium onion, diced
    3 cloves garlic, minced
Quickly sauté the pork in a nonstick skillet until just cooked through. Drain off any fat.
Place all ingredients in a 4-quart slow cooker. Stir. Cook on low for 8–10 hours.
    PER SERVING Calories: 270 | Fat: 13g | Sodium: 580mg | Carbohydrates: 25g | Fiber: 9g | Protein: 17g |
    What Are Chipotle Chiles in Adobo?
    Chipotle peppers are smoke-dried jalape-ños. They are then canned in a spiced onion, garlic, and tomato sauce. You can find them in the Mexican or ethnic foods section of most grocery stores.
Secret Ingredient Beef Chili
    The mango melts into the chili and adds a fruity depth of flavor.
    INGREDIENTS | SERVES 8
    1 pound 94% lean ground beef
    30 ounces canned diced tomatoes
    Â¼ cup cubed mango
    1 teaspoon liquid smoke
    1 teaspoon chili powder
    1 teaspoon ground jalapeño
    1 teaspoon hot chili powder
    1 teaspoon smoked paprika
    30 ounces canned kidney beans, drained and rinsed
    1 medium onion, diced
    3 cloves garlic, minced
    1 teaspoon cumin
Quickly sauté the beef in a nonstick skillet until no longer pink. Drain off all fat and discard it.
Place the beef and all the remaining ingredients in a 4-quart slow cooker. Stir. Cook on low for 8–10 hours.
    PER SERVING Calories: 200 | Fat: 3.5g | Sodium: 450mg | Carbohydrates: 25g | Fiber: 9g | Protein: 19g |
    Why Use Canned Beans?
    Canned beans are ready to eat directly out of the package, making them an excellent time saver. Dried beans need to be soaked or cooked before using. Properly cooked dried beans can be substituted for an equal amount of canned, but resist the temptation to use uncooked dried beans unless explicitly directed to in the recipe. They may not rehydrate properly.
Acorn Squash Chili
    Acorn squash keeps its shape in this chili, giving it a chunky texture.
    INGREDIENTS | SERVES 8
    2 cups cubed acorn squash
    30 ounces canned petite diced tomatoes
    2 stalks celery, diced
    1 medium onion, diced
    3 cloves garlic, minced
    2 carrots, diced
    1 teaspoon mesquite liquid smoke
    2 teaspoons hot sauce
    1 teaspoon chili powder
    1 teaspoon paprika
    1 teaspoon oregano
    1 teaspoon smoked paprika
    15 ounces canned kidney beans, drained and rinsed
    15 ounces canned cannellini beans, drained and rinsed
    1 cup fresh corn kernels
Place all of the ingredients except the corn in a 4-quart slow cooker. Cook for 8 hours on low.
Add the corn and stir. Cover and continue to cook on low for ½ hour. Stir before serving.
    PER SERVING Calories: 170 | Fat: 0.5g | Sodium: 390mg | Carbohydrates: 35g | Fiber: 10g | Protein: 7g |
    Cayenne versus Chili Powder
    Contrary to popular belief, ground cayenne pepper and chili powder are not inter-changeable. Ground cayenne is made from a dried cayenne pepper. Chili powder is mixture of several different varieties of chiles.
Three Bean Chili
    This meatless chili is quite hearty; even the most dedicated meat lover will love it!
    INGREDIENTS | SERVES 8
    1 teaspoon minced fresh jalapeño
    30 ounces canned diced tomatoes
    2 stalks celery, diced
    1 medium onion, diced
    3 cloves garlic, minced
    2 carrots, diced
    1 teaspoon ground cayenne
    1 teaspoon chili powder
    1 teaspoon paprika
    1 teaspoon cumin
    2 teaspoons jalapeño hot sauce
    15 ounces canned black beans, drained and rinsed
    15 ounces canned kidney beans, drained and rinsed
    15 ounces canned cannellini beans, drained and rinsed
    1 cup fresh corn kernels
Place all of the ingredients except the corn into a 4-quart slow cooker. Cook for 8 hours on low.
Add the corn and stir. Cover and continue to cook on low for ½ hour. Stir before serving.
    PER SERVING Calories: 180 | Fat: 1.5g | Sodium: 630mg | Carbohydrates: 39g | Fiber: 11g | Protein: 9g |
    Chili Pairings
    Try chili topped with low-fat sour cream,