Eat

Easy Does It

The secret to cutting way down on kitchen time without skimping on flavour? Your slow cooker! Make the most of it with these healthy, hearty meals.

Portrait of Tammy Strobel
The secret to cutting way down on kitchen time without skimping on flavour? Your slow cooker! Make the most of it with these healthy, hearty meals.
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Coconut Curried Tofu and Spinach

SERVES: 4

ACTIVE TIME: 25 MINUTES

TOTAL TIME: 4 HOURS, 25 MINUTES

> Non-stick cooking spray

> 2 tbsp cornstarch

> 1 cup low-sodium vegetable broth

> ¼ cup natural peanut butter

> 1 tsp red curry paste

> 2 tbsp brown sugar

> 2 tbsp reduced-sodium soya sauce

> 2 tbsp ginger, minced

> 4 garlic cloves, minced

> 1 red bell pepper, diced

> 1 package firm tofu (400g), cut into 2cm cubes

> 170g shiitake mushrooms, sliced

> 1 cup light coconut milk

> 1 tbsp lime juice, freshly squeezed

> 6 cups baby spinach

> ¾ cup instant brown rice

> 4 lime wedges (optional)

1. Coat inside of slow cooker with cooking spray. Combine cornstarch and broth in cooker until cornstarch is dissolved. Stir in peanut butter, curry paste, brown sugar, soya sauce, ginger and garlic. Add bell pepper, tofu and mushrooms, and toss gently. Cook on low for 4 hours.

2. Stir in coconut milk, lime juice and spinach, and turn heat for slow cooker to high. Cook for 15 minutes more.

3. Cook rice according to package directions, omitting fat and salt. Serve curry over rice. Garnish with lime wedges, if desired.

*Nutrition facts per serving 347 calories, 18g protein, 35g carbohydrate, 16g fat (5.1g saturated), 7g fibre, 558mg sodium

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Cheesy Italian-Style Stuffed Peppers

SERVES: 4

ACTIVE TIME: 10 MINUTES

TOTAL TIME: 8 HOURS, 20 MINUTES

> ¼ cup instant brown rice

> 225g lean ground turkey

> 1 tsp Italian seasoning

> ½ cup onion, chopped

> ½ cup Parmesan, grated

> 1 can (425g) diced tomatoes

> 2 cups reduced-sodium mo zzarella, shredded

> 4 red bell peppers, tops removed, cored and seeded

> Non-stick cooking spray

1. Cook rice according to package directions, omitting fat and salt.

2. In large mixing bowl, combine cooked rice, turkey, Italian seasoning, onion, Parmesan, ¼ cup tomatoes and 1 cup mozzarella. Fill peppers with rice mixture.

3. Coat inside of slow cooker with cooking spray and place filled peppers upright in cooker. Spoon remaining tomatoes over and between peppers, and top each pepper with ¼ cup mozzarella. Cook on low for 8 hours.

*Nutrition facts per serving 383 calories, 32g protein, 24g carbohydrate, 18g fat (10g saturated), 6g fibre, 691mg sodium

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Smoky Black Beans and Sweet Potato Chilli

SERVES: 4

ACTIVE TIME: 10 MINUTES

TOTAL TIME: 8 HOURS, 10 MINUTES

> Non-stick cooking spray

> 1 tbsp canned chipotle pepper in adobo sauce, chopped

> 25g unsweetened baking chocolate, chopped

> 2 tsp ground cumin

> 2 tsp dried oregano

> 1 tbsp chilli powder

> ½ tsp cinnamon

> 4 garlic cloves, minced

> 2 cans (850g) low-sodium black beans, drained and rinsed

> 340g sweet potatoes, peeled and cut into ½-inch pieces

> 1½ cups fresh or frozen corn kernels

> 1 green bell pepper, diced > 790g tomatoes, diced

> ¼ cup reduced-fat cheddar, shredded

> 2 tbsp fresh cilantro, chopped

1. Coat inside of slow cooker with cooking spray. Combine chipotle pepper, chocolate, cumin, oregano, chilli powder, cinnamon, garlic, black beans, sweet potatoes, corn, bell pepper and tomatoes in cooker. Cook on low for 8 hours.

2. Serve chilli topped with cheddar and cilantro.

Nutrition facts per serving 396 calories, 18g protein, 71g carbohydrate, 6g fat (3.5g saturated), 18g fibre, 485mg sodium

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Hoisin-Ginger Pulled Chicken Sliders

SERVES: 4

ACTIVE TIME: 10 MINUTES

TOTAL TIME: 8 HOURS, 10 MINUTES

> Non-stick cooking spray

> 2 tsp cornstarch

> 2 tbsp reduced-sodium soya sauce

> 2 tbsp seasoned rice vinegar

> 2 tbsp honey

> ¼ cup hoisin sauce

> 1 tbsp ginger, minced

> ¼ cup orange juice

> 450g boneless, skinless chicken thighs, cut into 7cm pieces

> 1 Persian cucumber, thinly sliced  

> 8 small Hawaiian sweet rolls

> 1 cup radishes, sliced

1. Coat inside of slow cooker with cooking spray. Combine cornstarch and soya sauce in cooker until cornstarch is dissolved. Then add vinegar, honey, hoisin sauce, ginger and orange juice. Now add chicken and cook on low for 8 hours.

2. Transfer chicken to cutting board, shred it and return it to sauce. Place cucumber on bottom half of each roll, top with chicken mixture, radishes and other half of roll.

*Nutrition facts per serving 421 calories, 30g protein, 56g carbohydrate, 9g fat (3.3g saturated), 3g fibre, 838mg sodium

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Moroccan Pot Roast with Potatoes and Carrots
SERVES: 8
ACTIVE TIME: 20 MINUTES
TOTAL TIME: 8 HOURS, 30 MINUTES
> Non-stick cooking spray
> 2 tbsp tomato paste
> ½ cup low-sodium beef broth
> 3 tbsp all-purpose flour
> 1 tsp cumin
> 1 tsp salt
> 1 cup dried plums
> ¾ cup dried apricots
> 680g baby gold potatoes, scrubbed and quartered
> 3 carrots, cut into 1-inch pieces
> ¼ tsp black pepper
> ¼ tsp ground cardamom
> ½ tsp cinnamon
> 2 tsp canola oil
> 1 top round roast (900g)
> ⅔ cup red wine
1. Coat inside of slow cooker with cooking spray. Combine tomato paste, broth, flour, cumin and ½ teaspoon salt in cooker. Stir in plums, apricots, potatoes and carrots.
2. Combine pepper, cardamom, cinnamon and remaining salt, and sprinkle over entire surface of meat. Heat oil in large nonstick skillet over medium high. Add meat and brown on all sides, for around 8 minutes. Transfer meat to slow cooker, placing it on top of vegetables and fruit. Add wine to skillet and boil for 1 minute, then pour over meat. Cook on low for 8 hours.
3. Remove meat from pot and let stand for 10 minutes before slicing it.
*Nutrition facts per serving 305 calories, 23g protein, 41g carbohydrate, 5g fat (1.1g saturated), 5g fibre, 438mg sodium
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Chickpea Ratatouille

SERVES: 4

ACTIVE TIME: 20 MINUTES

TOTAL TIME: 8 HOURS, 10 MINUTES

> Non-stick cooking spray

> 3 tbsp tomato paste

> 2 tbsp balsamic vinegar

> 3 garlic cloves, minced

> 1 tsp dried basil

> 1 tsp dried thyme

> 2 tbsp sun-dried tomatoes pack ed in oil, chopped

> 1 cup onion, chopped > 1 can (790g) diced tomatoes

> 1 red bell pepper, diced > 1 green bell pepper, diced

> 1 small zucchini, halved lengthwise and cut into 1cm pieces

> 1 medium yellow squash, halved lengthwise and cut into 1cm pieces

> 1 small eggplant, peeled and cut into 1cm pieces

> 1 can (425g) low-sodium chickpeas, drained and rinsed

> 1¼ cups water > 1 cup couscous

1. Coat inside of slow cooker with cooking spray. Combine tomato paste and vinegar in cooker. Next, add garlic, basil, thyme, sun-dried tomatoes, onion, diced tomatoes, red and green bell peppers, zucchini, squash, eggplant and chickpeas. Cook on low for 8 hours.

2. Bring water to a boil in small saucepan. Add couscous, stir, cover and remove from heat. Let stand for 10 minutes or until water is absorbed. Fluff with a fork. Serve ratatouille over cooked couscous.

*Nutrition facts per serving 423 calories, 16g protein, 84g carbohydrate, 2g fat (0.3g saturated), 15g fibre, 475mg sodium 

RECIPES MARGE PERRY / PHOTOS KATE SEARS / FOOD STYLING MICHAEL PEDERSON / PROP STYLING PAMELA DUNCAN SILVER - PLUM REPS