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Spanish-Style Lamb Chops

Spanish-Style Lamb Chops Recipe
HEART HEALTHY
DIABETES FRIENDLY
ALLERGY FRIENDLY
GLUTEN-FREE
LOW CALORIE

PREP 10 minutes COOK 8 hours
PER SERVING Calories: 419 Saturated Fat: 4g Trans Fat: 0g Carbohydrates: 43g Fiber: 6g Sodium: 326mg Protein: 27g
Pairing lamb with bold spices makes me swoon. These lamb chops are coated in a pungent spice rub and cooked in stewed onions, roasted red peppers, and parsley. The chops pair beautifully with Simple Salad (here).


1 teaspoon extra-virgin olive oil ½ cup diced onion ½ cup diced roasted red pepper 2 tablespoons fresh parsley ½ cup red wine ⅛ teaspoon sea salt Freshly ground black pepper 1 teaspoon minced garlic ½ teaspoon minced fresh rosemary 1 teaspoon smoked paprika 2 bone-in lamb shoulders, trimmed of fat 2 red potatoes, unpeeled, quartered

1. Grease the inside of the slow cooker with the olive oil.

2. Put the onion, red pepper, parsley, and wine into the slow cooker.

3. In a small bowl, combine the salt, a few grinds of the black pepper, garlic, rosemary, and paprika. Rub this mixture over the lamb chops. For even better flavor, do this one day ahead
to allow all the flavors of the rub to permeate the meat. Place the chops into the slow cooker on top of the onion and wine mixture. The chops may need to slightly overlap one another to fit.

4. Place the potatoes on top of the lamb.

5. Cover and cook on low for 8 hours.

COOKING TIP Lamb often contains more fat than beef. To minimize the fat content of the finished recipe, trim all visible fat from the lamb and sear it in a hot skillet for 2 minutes on each side to render some of the fat and improve the flavor of the finished dish.

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Low Calorie Meatloaf Recipe

Meatloaf
LOW CALORIE
PREP 10 minutes COOK 8 hours
PER SERVING Calories: 525 Saturated Fat: 5g Trans Fat: 0g Carbohydrates: 36g Fiber: 4g Sodium: 783mg Protein: 57g


Meatloaf is one of my favorite meals to make on evenings when my husband is working and I’m home with the kids. This makes the perfect amount for me and the boys, ages 4 and 8, and I can spend the afternoon with them while the meatloaf cooks. To make this dish gluten-free, make or use gluten-free bread crumbs.

8 ounces lean ground beef 4 ounces ground turkey ½ cup whole-grain bread crumbs ½ cup minced onion 1 teaspoon minced garlic ¼ cup minced fresh parsley 1 teaspoon minced fresh thyme ¼ cup ketchup 1 egg ⅛ teaspoon sea salt Freshly ground black pepper 1 teaspoon extra-virgin olive oil

1. In a large bowl, combine the ground beef, ground turkey, bread crumbs, onion, garlic, parsley, thyme, ketchup, egg, salt, and a few grinds of the black pepper. Use your hands to mix all the ingredients together thoroughly.

2. Grease the inside of the slow cooker with the olive oil. Put the meatloaf mixture in the crock and form it into a loaf-like shape.

3. Cover and cook on low for 8 hours.

COOKING TIP Choose a ketchup without high-fructose corn syrup. High-fructose corn syrup has been linked to a wide array of
health problems, including metabolic syndrome.

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Pork Chops with Mashed Sweet Potatoes

Pork Chops with Mashed Sweet Potatoes
HEART HEALTHY
DIABETES FRIENDLY
ALLERGY FRIENDLY
GLUTEN-FREE
LOW CALORIE

PREP 10 minutes COOK 6 to 8 hours
PER SERVING Calories: 529 Saturated Fat: 7g Trans Fat: 0g Carbohydrates: 44g Fiber: 7g Sodium: 163mg Protein: 36g


One year over Christmas I was asked to make the sweet potatoes. I knew the obvious answer involved marshmallows, brown sugar, and butter. But I wanted a healthier option, and came up with these savory mashed sweet potatoes with a hint of nutmeg and orange.

Even the kids love them!
2 sweet potatoes, peeled and diced Zest of 1 orange Pinch ground nutmeg ½ cup low-sodium chicken broth 2 bone-in pork chops, about 8 ounces each Sea salt Freshly ground black pepper

1. Put the sweet potatoes, orange zest, nutmeg, and broth into the slow cooker. Gently stir together.

2. Season the pork chops with the salt and black pepper and set them on top of the sweet potatoes.

3. Cover and cook on low for 6 to 8 hours, until the sweet potatoes are completely soft and the pork is cooked through.

4. If any large sweet potato chunks remain, mash them with a potato masher or the back of a
fork before serving.

SUBSTITUTION TIP To ensure this recipe is Allergy Friendly and Gluten-Free, use gluten-free low-sodium vegetable broth.

COOKING TIP Before eating an orange, I zest the peel with a grater or zester, and then I freeze the zest in a small zip-top bag until I need it.

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Cuban-Style Pork Street Tacos

Cuban-Style Pork Street Tacos
HEART HEALTHY
DIABETES FRIENDLY
ALLERGY FRIENDLY
GLUTEN-FREE
LOW CALORIE

PREP 10 minutes COOK 8 hours
PER SERVING Calories: 510 Saturated Fat: 3g Trans Fat: 0g Carbohydrates: 34g Fiber: 7g Sodium: 308mg Protein: 64g


The bright flavor of coriander and citrus-infused pork, onions, and peppers provides the perfect filling for “street” tacos. Include beans, avocado, and sour cream as garnishes if you need more energy or you are serving these tacos to guests.

1 teaspoon extra-virgin olive oil 16 ounces pork tenderloin Zest of 1 orange Juice of 1 orange Zest of 1 lime Juice of 1 lime 2 garlic cloves, minced 1 teaspoon ground cumin 1 teaspoon ground coriander ⅛ teaspoon sea salt Freshly ground black pepper 1 red onion, halved and sliced thin 1 red bell pepper, cored and sliced thin 1 green bell pepper, cored and sliced thin 4 corn tortillas ¼ cup fresh cilantro, for garnish
1. Grease the inside of the slow cooker with the olive oil.

2. Put the pork tenderloin in the slow cooker.

3. In a small measuring cup, whisk together the orange zest, orange juice, lime zest, lime juice, garlic, cumin, coriander, salt, and a few grinds of the black pepper. Pour this mixture over the pork.

4. Put the onion, red bell pepper, and green bell pepper in the crock, placing them around and on top of the pork.

5. Cover and cook on low for 8 hours.

6. Remove the pork from the slow cooker and allow the meat to rest for 10 minutes before shredding it with a fork. Return it to the slow cooker and toss it with the vegetables and juices.

7. Serve the pork in warm corn tortillas garnished with the cilantro.

COOKING TIP Warm the tortillas in a dry skillet, or directly on a gas stovetop flame over low heat. Use tongs to turn each tortilla, heating for a few seconds on each side until warm and pliable. They can also be warmed in the microwave, for 10 seconds each.

NUTRITION TIP Fresh cilantro, also called coriander, is one of the most widely used herbs around the globe. Fresh coriander leaves have detoxifying properties and ground coriander seed has anti-inflammatory properties.

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Pork Chops with Apples & Onions

Pork Chops with Apples & Onions
HEART HEALTHY
DIABETES FRIENDLY
ALLERGY FRIENDLY
GLUTEN-FREE
LOW CALORIE

PREP 10 minutes COOK 6 to 8 hours
PER SERVING Calories: 286 Saturated Fat: 5g Trans Fat: 0g Carbohydrates: 22g Fiber: 4g Sodium: 521mg Protein: 21g


The apples and onions in this recipe cook down into a thick, comforting compote, which is served on top of the pork chops. Simple Salad (here) complements this dish well.

1 apple, cored, peeled, and cut into 8 wedges 1 sweet onion, cut into thick rings 1 teaspoon fresh thyme ¼ teaspoon ground cinnamon ¼ cup apple cider 2 bone-in pork chops ⅛ teaspoon sea salt Freshly ground black pepper

1. Put the apple, onion, thyme, and cinnamon in the slow cooker and stir to combine. Pour in the apple cider.

2. Season the pork chops with the salt and a few grinds of the black pepper. Set the chops atop the apple and onion mixture.

3. Cover and cook on low for 6 to 8 hours, until the apples and onion are very soft and the pork is cooked through.

COOKING TIP As with any meat cooked in a slow cooker, the flavor of the pork is improved if you first brown it on all sides
in a skillet in just a bit of extra-virgin olive oil.

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Chicken Tikka Masala Recipe

Chicken Tikka Masala
HEART HEALTHY
DIABETES FRIENDLY
ALLERGY FRIENDLY
GLUTEN-FREE
LOW CALORIE
PREP 10 minutes COOK 6 hours
PER SERVING Calories: 368 Saturated Fat: 4g Trans Fat: 0g Carbohydrates: 12g Fiber: 3g Sodium: 166mg Protein: 51g

The slow cooker provides a great vessel for preparing both traditional foods and those with more complex flavors. This easy tikka masala is brimming with the spices of India. Serve with flat-bread or Simple Salad (here).

16 ounces boneless, skinless chicken breast 1 cup diced onion 1 cup diced fresh tomatoes 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon smoked paprika ⅛ teaspoon red pepper flakes 1 teaspoon minced fresh ginger 1 cup low-sodium chicken broth 2 tablespoons heavy cream or coconut cream ¼ cup minced fresh cilantro, for garnish

1. Put the chicken, onion, tomatoes, coriander, cumin, paprika, red pepper flakes, ginger, and chicken broth in the slow cooker. Stir to combine the ingredients.

2. Cover and cook on low for 6 hours, until the chicken is cooked through and the tomatoes and onions are soft.

3. Allow the dish to rest in the slow cooker, uncovered, for 10 minutes, then stir in the heavy
cream. Garnish each serving with the cilantro.

COOKING TIP The fat in heavy cream acts as a stabilizer, making the cream less likely to curdle when added to hot food.

SUBSTITUTION TIP To ensure this dish is Gluten-Free, use gluten-free low-sodium chicken broth, and use the coconut cream instead of the heavy cream to make it Allergy Friendly.

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Seitan Tikka Masala Recipe

Seitan Tikka Masala
LOW CALORIE
PREP 10 minutes COOK 6 hours
PER SERVING Calories: 245 Saturated Fat: 3g Trans Fat: 0g Carbohydrates: 24g Fiber: 8g Sodium: 733mg Protein: 4g


Seitan (pronounced say-tan) has the most similar texture to chicken of any of the vegetarian proteins. It is made with vital wheat gluten, so it is decidedly not gluten-free. The long, slow cooking time allows it to absorb all the enticing flavors in this dish. Consider serving it with Cilantro Rice Pilaf (here).

8 ounces seitan, cut into bite-size pieces 1 cup chopped green beans 1 cup diced onion 1 cup fire-roasted tomatoes, drained 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon smoked paprika ⅛ teaspoon red pepper flakes 1 teaspoon minced fresh ginger 1 cup low-sodium vegetable broth 2 tablespoons coconut cream ¼ cup minced fresh cilantro, for garnish

1. Put the seitan, green beans, onion, tomatoes, coriander, cumin, paprika, red pepper flakes, ginger, and vegetable broth in the slow cooker. Gently stir the ingredients together to combine.

2. Cover and cook on low for 6 hours.

3. Allow to the dish to rest, uncovered, for 10 minutes, then stir in the coconut cream and garnish the dish with the cilantro.

SUBSTITUTION TIP If you follow a gluten-free diet, you can use tempeh instead of seitan. It may crumble slightly, but the
flavors will taste just as good, and be sure to use gluten-free low-sodium vegetable broth.

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