Nutritionist/Dietitian Professional Guide
Mediterranean Crock Pot
Are you craving something nutritious to eat? Several types of Mediterranean crock pot recipes are ideal for cooking in a slow cooker, and they are all easy to prepare. Discover meals influenced by cuisines from Greece, Italy, Morocco, and other countries.
Clam Sauce in a Red Color
This dish gives the impression that it was created in an Italian restaurant and can be prepared while you focus on other matters. What a fantastic method to spice up the sauce that goes over pasta! —JoAnn Brown, from Latrobe in the state of Pennsylvania.
One cup of the sauce combined with 3/4 cup of cooked linguine results in 305 calories, 5 grams of fat (0 grams of saturated fat), 15 milligrams of cholesterol, 553 milligrams of sodium, 53 grams of carbohydrates (14 grams of sugars, 7 grams of fiber), and 15 grams of protein.
Lentil Soup Made In The Style Of Greece
In this nourishing and fulfilling vegetarian soup recipe, you may substitute chicken stock or cooked meat for the vegetable broth, but feel free to add meat if you want. —Mary E. Smith, Columbia, and Missouri are the names.
You should include lentils in your regular meal rotation if you haven't already done so. In addition to being inexpensive, they are chock full of beneficial nutrients such as fiber, protein, B vitamins, and many more.
This soup will have a minor consistency change while it sits. If there are any leftovers, you should always have some additional stock on hand in case you need it when you reheat the soup.
One cup has 134 calories, 1 gram of fat (0 grams of saturated fat), 0 milligrams of cholesterol, 420 milligrams of sodium, 24 grams of carbohydrates (2 grams of sugars, 4 grams of fiber), and 9 grams of protein. Exchanges for people with diabetes: 1-1/2 grams of starch and 1 gram of lean meat.
Greek-Style Stuffed Peppers
When coupled with certain traditional Greek ingredients, the plentiful peppers that can be bought at the nearby farmer's market in the early autumn help produce a meal that is bursting with vibrant color and bright and clean taste. Renee Murby, from Johnston in the state of Rhode Island
One stuffed pepper has 313 calories, 16 grams of fat, six grams of saturated fat, 45 milligrams of cholesterol, 684 milligrams of sodium, 26 grams of carbohydrates (11 grams of sugar, eight grams of fiber), and 17 grams of protein. Exchanges for people with diabetes: 2 grams of starch, 2 ounces of medium-fat meat, and 1 gram of fat.
Cacciatore With Chunks Of Chicken
This nutritious pasta dish may be made in a variety of ways. Check the contents of your refrigerator for any other ingredients you want to add, such as diced red pepper, sliced mushrooms, more zucchini, or anything else that comes to mind. In addition, if you are a vegetarian, you are free to exclude the chicken from the dish. —Stephanie Loaiza, Layton, Utah
Put the chicken and veggies in a pot of 3 quarts. A slow cooker with oregano sprinkled over the top. After that, pour the sauce on top. The chicken should be cooked over low heat for about four to five hours or until it is tender.
The chicken should be removed from the pan and slightly broken up with two forks after taking it out of the pan. Bring the pot back to the slow cooker. To accompany the pasta, serve. Olives and cheese may be sprinkled on top if you choose.
Freeze the first six ingredients after placing them in a container suitable for the freezer. Before using the container's contents, store it in the refrigerator for at least 48 hours or until the frozen food is fully thawed. Prepare and serve according to the instructions.
A single serving has 285 calories, 11 grams of fat, two grams of saturated fat, 76 milligrams of cholesterol, 507 milligrams of sodium, and 21 grams of carbohydrates (14 grams of sugars, three grams of fiber), and 24 grams of protein. Exchanges for people with diabetes: 3 ounces of lean meat and 1-1/2 ounces of starch.
Easy Chicken With Wine Sauce
I hope you like this version of my adapted classic French cuisine. I used boneless, skinless chicken breasts as a replacement to make a lighter, more straightforward version of coq au vin while maintaining the dish's classic and enduring flavor profile. —Sonya Labbe, Los Angeles, California
The nutritional information for one chicken breast half with a half cup of mushroom sauce is as follows: 299 calories, 11 grams of fat (3 grams of saturated fat), 75 milligrams of cholesterol, 324 milligrams of sodium, 16 grams of carbohydrates (4 grams of sugars, 2 grams of fiber), and 28 grams of protein. Exchanges for people with diabetes: 3 ounces of lean meat, 1-1/2 ounces of fat, one vegetable, and 1/2 grain.
Soup With Lemon, Chicken, And Rice
Several years ago, I had a severe crush on a lemony Greek soup served at Panera Bread. It was only available as a limited-time special back then, but I recreated it at home so my family and I could have it whenever the desire struck. —Kristin Cherry, from Bothell in the state of Washington
One and a half and a third cups contain 203 calories, 5 grams of fat (1 gram of saturated fat), 42 milligrams of cholesterol, 612 milligrams of sodium, 20 grams of carbohydrates (3 grams of sugars, 2 grams of fiber), and 20 grams of protein. Exchanges for diabetics consist of two servings of lean meat, one carbohydrate, one vegetable, and half a serving of fat.
Green Beans Marinated in Oregano and Served
You can make this side dish quickly, making it perfect for picnics or parties since it is so simple to make. It's a stunning and unexpected combination with the family and the visitors talking about it. You may use any other kind of nut instead of the pine nuts, or you can even use fresh berries in their stead. —Wolfgang Hanau, West Palm Beach, Florida
In a 6-qt. The ingredients should be put into the slow cooker, except the pine nuts, and let them cook for several hours. For the beans to be cooked, they must be cooked for at least five to six hours over low heat. Remove with a spoon with a slot in it. Sprinkle with pine nuts and serve.
You should watch if you are looking for beans classified as haricots verts. Compared to conventional green beans, these are thinner and more sensitive.
If you use fresh green beans instead of canned, the cooking time will need to be increased by 30–60 minutes.
One cup has 94 calories, 6 grams of fat (no saturated fat), 0 milligrams of cholesterol, 191 milligrams of sodium, 10 grams of carbohydrates (three grams of sugars, four grams of fiber), and three grams of protein. Diabetic exchanges: 1 veggie, one fat.
Healthy Greek Bean Dip
This delicious and nutritious starter is sure to please many people. When people can dip their vegetables in this zesty and fresh alternative to hummus, they will have a much easier time eating their vegetables. —Kelly Silvers, from Edmond in the state of Oklahoma
Using a food processor, you can blend the beans and the water until you have a smooth mixture. Move the mixture to a 1-1/2-quart buttered baking dish. Crockpot on low. Mix with the following eight components. Cook over low heat for about two to three hours, or until the food is well cooked. Stir in the cucumber, and then chill the mixture down somewhat. Additional dill may be sprinkled on top. Served with chips and a variety of fresh vegetables, this dish can be served hot, cold, or at room temperature.
After it has chilled, transfer the dip to freezer containers and exclude the cucumber, yogurt, and more dill. To prepare for usage, defrost in the refrigerator the night before. To ensure that the dip is served hot, cook it in a saucepan while stirring it periodically. Alternately, do cold. The finished drop should include cucumber and yogurt, and additional dill should be sprinkled on top. Accompany with chips or veggies when serving.
1/4 cup has 86 calories, 3 grams of fat (0 grams of saturated fat), 0 milligrams of cholesterol, 260 milligrams of sodium, 11 grams of carbohydrates (1 gram of sugars, 3 grams of fiber), and 4 grams of protein. Exchanges for people with diabetes: one starch for half a serving of fat.
Spice Trade Beans & Bulgur
This spicy meal with the perfect amount of heat is made with bulgur, which is soft, and garbanzo beans, which are packed with nutrients. A complex combination of spices is used to give flavor to the dish. Golden raisins add the right amount of sweetness to provide the perfect accent. —Faith Cromwell, San Francisco, California, United States of America
1-1/4 cups has 245 calories, 6 grams of fat (0 grams of saturated fat), 0 milligrams of cholesterol, 752 milligrams of sodium, 45 carbohydrates (15 grams of sugars, 8 grams of fiber), and 8 grams of protein.
Ratatouille Prepared In A Slow Cooker
This time-honored recipe provides an outstanding side dish, and it may also be served over sliced French bread as a pleasantly toasty and uncomplicated first-course option. You should give it a go in the summer using fresh veggies from your garden. —Jolene Walters, from North Miami in the state of Florida
3/4 cup has 116 calories, 5 grams of fat (1 gram of saturated fat), 0 milligrams of cholesterol, 468 milligrams of sodium, 18 grams of carbohydrates (10 grams of sugar, 6 grams of fiber), and 3 grams of protein. Exchanges for diabetics consist of one carbohydrate and one fat.
Potatoes Braised Low And Slow With Green Spring Onions
I like how straightforward this recipe is, not to mention how simple it is to put together using my trusty slow cooker. Even my pickiest child likes roasted potatoes every time we have them. The top can be sprinkled with some shredded or crumbled cheese if you wish. Theresa Gomez, from Stuart in the state of Florida
To five or six quarts. Make sure that the slow cooker is filled with all of the ingredients. Cook over low heat for six to eight hours, or until potatoes are soft.
157 calories, 5 grams of fat (1 gram of saturated fat), 0 milligrams of cholesterol, 110 milligrams of sodium, 26 grams of carbohydrates (2 grams of sugars, 3 grams of fiber), and 3 grams of protein make up one serving. Exchanges for people with diabetes: 1-1/2 grams of starch and 1 gram of fat.
Chicken With Herbs Prepared In A Slow Cooker
I make these flavorful chicken breasts in my slow cooker, ensuring they retain moisture and stay nice and soft after being cooked. Quite a few years ago, my daughter, responsible for keeping up with two small kids of her own, sent me this wonderful recipe. — Sundra Hauck, Bogalusa, Louisiana I now depend on cooking chicken in a Crock Pot multiple days a week.
Mix the first seven ingredients and the browning sauce if used; use this mixture as a rub for the chicken in a small dish. Put the mixture into a five qt. Crockpot; pour in some broth. Cook the chicken over low heat for four to five hours or until it is tender.
The answer is yes, cooking uncooked chicken in a slow cooker is possible. Crock-Pots or slow cookers were designed to be used for cooking raw meat, which is what these appliances were intended for. As a result of the direct heat produced from the pot, the extended cooking time, and the steam produced from the tightly sealed container, slow cooking is a safe method of preparing food that kills any germs present. Even frozen chicken can be cooked in a slow cooker, even if it has been frozen for a long time.
In a slow cooker or Crockpot, cooking a chicken breast to an internal temperature of 165 degrees Fahrenheit takes around four hours on the low setting.
It is highly recommended that you fill your slow cooker with a little quantity of liquid, such as broth, water, or crushed tomatoes. It will help avoid scorching, and the steam it produces will cook the chicken while ensuring it stays moist. Be careful to follow these additional suggestions when using a slow cooker.
Due to the chicken's low-fat content, cooking it in a half cup of broth will prevent it from becoming dry. Additionally, make sure you don't overcook your chicken. If you overcook your chicken, it will become stringy and dry. Here are some other suggestions to help you steer clear of dry meats.
211 calories, 7 grams of fat (2 grams of saturated fat), 91 milligrams of cholesterol, 392 milligrams of sodium, 1 gram of carbohydrates (zero sugars, zero fiber), and 33 grams of protein are included in one chicken breast half. Exchanges for people with diabetes: 5 ounces of lean meat for 1 ounce of fat.
Poached Salmon In Its Most Basic Form
This meal is one of my favorites since it is both nutritious and requires very little work to prepare. The salmon is cooked to perfection every time! Erin Chilcoat, from Central Islip in the state of New York
One salmon fillet has 272 calories, 16 grams of fat (three grams of saturated fat), 85 milligrams of cholesterol, 115 milligrams of sodium, one gram of carbohydrates (zero sugars and zero fiber), and 29 grams of protein. Exchanges for people with diabetes: 4 ounces of lean beef.
Soup Made With French Lentils And Carrots
It's incredible how just a few key components can make all the difference in the world. This dish is ideal for a quick dinner on a weekday since it calls for finely chopped rotisserie chicken; however, if you'd rather omit the chicken, feel free to do so. —Colleen Delawder, Herndon, Virginia
One and a half cups have 338 calories, 8 grams of fat (3 grams of saturated fat), 53 milligrams of cholesterol, 738 milligrams of sodium, and 39 grams of carbohydrates (5 grams of sugars, 7 grams of fiber), and 29 grams of protein. Exchanges for people with diabetes: 3 ounces of lean meat, 2 ounces of starch, and 1 cup of vegetables.
Dinner With Greek Chicken Prepared In A Slow Oven
Taking this recipe from my sister, I would like to share it with you since everyone in my family enjoys it. It fills the home with the most delightful aroma! The quantity of garlic can seem like a lot, but it's the perfect amount. You can taste every nuance of the flavor without dominating the dish's other components. —Terri Christensen, Montague, Michigan
Place potatoes in a 5-qt, and Crockpot on low. After adding the chicken, onions, and garlic, season it with the various seasonings. After that, pour a half cup of water on top. Add a few drops of oil. It is best to remove the chicken and vegetables, cover them with a lid, and cook them over low heat for five to six hours after they have been cooked.
Cornstarch and the remaining water should be well combined in a bowl. Take the chicken and veggies out of the slow cooker and put them somewhere warm. Cooking liquids should be strained into a small saucepan; fat should be skimmed. The juices should be brought to a boil, and the cornstarch mixture should be stirred before being added to liquids. Bring to a boil; simmer and whisk for one to two minutes, or until the mixture has thickened. Chicken and vegetables should be served with the dish.
404 calories, 9 grams of fat (2 grams of saturated fat), 86 milligrams of cholesterol, 482 milligrams of sodium, 46 carbohydrates (4 grams of sugars, 6 grams of fiber), and 34 grams of protein make up one serving. Exchanges for people with diabetes: 4 grams of lean meat, 3 grams of carbohydrate, and 1/2 gram of fat
Pitas Filled With Lamb And Yogurt Sauce
These filled pita pockets with lamb given a spicy seasoning go wonderfully well with cucumbers and yogurt. It is the culinary equivalent of having your very own gyro stand right there in the kitchen. —Angela Leinenbach, Mechanicsville, Virginia
Place the lamb mixture that has been cooled in containers that can be frozen. To make use of it, partly defrost it in the refrigerator the night before. Warm everything up in a pot while stirring it every so often; if required, add more broth or water.
Two stuffed pita halves have 383 calories, 11 grams of fat (three grams of which are saturated), 78 milligrams of cholesterol, 766 milligrams of sodium, and 39 grams of carbohydrates (5 grams of sugars, three grams of fiber), and 31 grams of protein. Exchanges for people with diabetes: 3 grams of lean meat, 2-1/2 grams of starch, and 1 gram of fat.
Marinated Mushrooms Prepared In A Slow Cooker
Any buffet might benefit from the inclusion of this delicious and wholesome dish. Either on their own or as a side dish for a tenderloin roast, mushrooms and pearl onions braised in red wine, balsamic vinegar, and fresh herbs make a delicious side dish. Courtney Wilson, from Fresno in the state of California
Put the mushrooms, onions, and garlic in a pot with a capacity of 5 or 6 quarts. Crockpot on low. Mix the other ingredients in a small basin using a whisk, then pour them over the mushrooms. Cook the mushrooms, covered, over low heat for six to eight hours, or until they are soft.
Put the cooled mushrooms and juices in containers and place them in the freezer. To make use of it, partly defrost it in the refrigerator the night before. Stir the mixture carefully while microwaving it covered on high on a plate that is safe to use in the microwave until it is thoroughly cooked through. If required, add a little broth or water.
In a quarter cup, there are 42 calories, 2 grams of fat (0 grams of saturated fat), 1 milligram of cholesterol, 165 milligrams of sodium, 4 grams of carbohydrates (2 grams of sugars, 0 grams of fiber), and 1 gram of protein.
Chicken With Lemon, Braised In Slow Cooker
This unforgettable main dish gets its zing from garlic, oregano, and lemon juice. Simply sear the chicken in a pan, then transfer everything to a slow cooker to finish cooking. It's that simple. When I have guests around, I prefer to offer them this meal. —Walter Powell, Wilmington, Delaware
Use paper towels to dry the chicken thoroughly. Oregano, seasoned salt, and pepper should be mixed, then used to massage all over the chicken. Brown the chicken in butter in a pan over medium heat; transfer to a container with a capacity of 5 quarts. Crockpot on low. To the pan, add water, lemon juice, garlic, and bouillon; bring to a boil while stirring to release any browned pieces that have formed. Serve on the chicken.
For five to six hours, cook on a low setting with the lid on, and do not open the lid during this time. Baste the chicken using the juices during the cooking process. Add parsley. Cover and continue cooking for a further 15 to 30 minutes, or until the juices from the meat run clear. Include rice in the serving. (The cooking liquids may be reduced and thickened if required before being served.)
336 calories, 10 grams of fat (4 grams of saturated fat), 164 milligrams of cholesterol, 431 milligrams of sodium, 1 gram of carbohydrates (zero sugars and zero fiber), and 56 grams of protein are included in one chicken breast half.
Moroccan Chicken Prepared In A Low Oven
In this recipe, the herbs and spices work their magic on the simple chicken, and the dried fruit gives an exotic touch to the whole experience. Kathy Morgan, from Ridgefield, in the state of Washington
One serving has 435 calories, 9 grams of fat (three grams of which are saturated), 110 milligrams of cholesterol, 755 milligrams of sodium, 47 carbohydrates (27 grams of sugars, six grams of fiber), and 42 grams of protein.
This traditional recipe for cioppino is just what you need if you're in the market for an excellent seafood dish to make in your slow cooker. It is filled to the full with clams, crab, fish, and shrimp, and it is sophisticated enough to be a feast fit for a special occasion. —Lisa Moriarty, from Wilton, in the state of New Hampshire
Keeping the side dishes simple is recommended so the focus may remain on the cioppino. You may serve it with the bread of some type to soak up the soup, such as garlic bread, mushroom cheese bread, or just a traditional crusty loaf of bread. A crisp green salad or an authentic antipasto spread would be beautiful additions to the table alongside this dish. When selecting a wine that goes well with a particular food, there are no hard and fast rules. However, if you are more interested in a red or white wine, choose a wine with a delicious zing to it, such as a pinot grigio, pinot noir, or zinfandel.
Two to three days after cooking, seafood may be stored safely in the refrigerator. Keep any leftovers in a container that can seal out air, but be sure to allow some headroom. When reheating this soup, exercise caution because it is simple to overcook the fish and seafood, which could cause them to become rubbery. Cioppino should be rewarmed on the stovetop over a low flame while being overseen until it is hot all the way through. Cioppino may be frozen for up to a year if it is first cooled in the refrigerator and then transferred to the freezer. Once frozen, it should be consumed within four to six months. Allow it to defrost in the fridge first, then warm it over low heat.
This is a versatile recipe, and you are free to add or remove components according to your preferences, available resources, and available time. You may add crushed red pepper flakes, a few drops of Sriracha chili sauce, or any kind of hot sauce to your food if you prefer things on the spicy side. You may use cod, tilapia, or any other white fish that is firm for the haddock in this recipe. If you'd like, you may also add various kinds of seafood to the dish, such as lobster, bay scallops, sea scallops, fresh mussels, or octopus. When tomatoes are in season, add a couple of chopped ripe plum tomatoes. You may also try incorporating some of your favorite veggies, such as carrots or fennel that have been sliced. Lastly, a dash of dry vermouth or some red wine, both traditional partners for tomatoes and shellfish, is a great finishing touch.
125 milligrams of cholesterol, 483 milligrams of sodium, 205 calories, 3 grams of fat (1 gram of saturated fat), 15 grams of carbohydrates (8 grams of sugars, 3 grams of fiber), and 29 grams of protein in 1-1/4 cups. Diabetic Exchanges: 3 lean meat, two vegetables.
Shredded Chicken Gyros
At every year's event, our loved ones have a fantastic time at the Greek Festival held in Salt Lake City. All of the delicious food is one of my favorite aspects, and my children are big fans of this dish, which is an excellent way to spice up the menu we usually eat. —Camille Beckstrand, from Layton, Utah.
337 calories, 7 grams of fat (1 gram of saturated fat), 63 milligrams of cholesterol, 418 milligrams of sodium, 38 grams of carbohydrates (2 grams of sugars, 2 grams of fiber), and 29 grams of protein are included in one gyro. Exchanges for people with diabetes: 3 grams of lean meat, 2-1/2 grams of carbohydrate, and half a gram of fat.
I'd love to hear from you if you are interested in trying some of our Mediterranean Crock Pot Recipes.