The slow cooker cooks all day while you're away

Soup is a great meal for adding fiber to your diet, especially vegetables.  Soup helps you feel full more quickly, which aids weight control.  Soup is simple to make, nearly foolproof, and inexpensive. It’s good for you!

There is no single, correct recipe for making soup.  Almost any recipe turns out tasty.  Today while shopping at my favorite supermarket, I found boxes of low-fat, reduced-sodium broths on a Buy-one-get-one-free table.  I bought a couple and took the sale as a sign that I needed to make a pot of soup.  Soups made with broths don’t require meat or long cooking times to develop taste.

I also bought a 28 ounce can of crushed tomatoes, and picked up a nice zucchini and a head of cabbage.  Back home, I poured the broth and the crushed tomatoes into my slow cooker, added diced onion, carrot, celery, chopped zucchini, ¼ head shredded cabbage, and a cup of frozen corn (but really whatever is in the produce drawer of your fridge is a potential soup ingredient).  I seasoned with three minced cloves of garlic, 1 Tablespoon herbes de Provence, and a generous dash of Redneck Pepper® Italian Redneck seasoning.  My vegetable soup is simmering now and will be ready for dinner whenever we are.  I let the soup cook at 2 (or Low)  for at least three hours. 

How does slow cooking qualify as a “hasty tasty meal” ?  It requires minimal time to prepare and minimal supervision.  Then when the hungry family members show up to eat, you have little left to do.  Don’t be afraid to try other combinations of soups in the slow cooker.  Homemade soup is so much lower in sodium and other additives than canned, and more economical, too.  I estimate my pot of soup is costing me $3.50, and will yield eight bowls of soup.  That’s a lot of soup for the money. 

One last money-saving tip:  If you have leftover soup that isn’t quite enough for another meal, stretch it by adding a ½ cup of cooked rice or pasta.

Cheryl

Cheri http://hastytastymeals.com

Thanks for voting for me in the 2008 competition. I appreciate a vote for me again this year.

Cheryl “Chef Cheri” Norman

Hey, it’s getting to be soup weather again. Here in the Hasty Tasty Meals kitchen I’m making a pot of Minorcan Clam Chowder. If you’re unfamiliar with Minorcan style cuisine, come to St. Augustine, Florida, where many restaurants offer dishes featuring recipes from the 18th century settlers who originated from the Spanish island of Minorca.

I’ve adapted this recipe for the more modern, Hasty Tasty Meals kitchen. I use canned clams, but if you have fresh clams, all the better!

RECIPE

Minorcan Clam chowder
Ingredients:
1 pint canned clams (do not drain)
1 Tbsp. oil
2 lbs. onions, diced
1 green bell pepper, diced
2 28-oz cans crushed tomatoes
2 cloves garlic, minced
¼ tsp. thyme
¼ tsp. allspice
¼ tsp. pepper (I use Redneck Pepper® original)
¼ tsp. salt (optional–I omit because there is salt in the canned clams and juice)
2 lbs. potatoes, peeled and minced

Directions:
In the pot of a 6-quart pressure cooker, add oil and sauté onions until soft. Add all other ingredients. Cover and secure lid, bring to pressure, and cook for four minutes. Remove cooker from the burner and allow it to sit 5 minutes. Release pressure according to the manufacturer’s instructions. Cool chowder, and store in the refrigerator. Making the chowder ahead of time allows the flavors to season. Warm over medium heat and serve.

Note: Also good with fish instead of clams. For richer chowder, double the amount of clams.

Note that this is lower in saturated fat than New England clam chowder, and spicier than Manhattan clam chowder. Also, if you scrub the potatoes and leave on the peels, you’ll add potassium and fiber. It’s about as figure-friendly a clam chowder as you can get. Enjoy!

Don’t panic over what to serve overnight guests for breakfast. This easy recipe is a winner and much more healthful than cinnamon rolls or donuts. I make this without heating the oven in my Oil Core Electric Skillet by Americraft. Thanks to Gary and Linda Straka for the original recipe.

RECIPE

Mushroom Cheese Quiche
Serves 6

Ingredients:

1 refrigerated pie crust
1 pint Egg Beaters®
½ cup skim milk
1 tsp. salt
1 tsp. pepper (I use Redneck Pepper® Italian)
1 cup fresh mushrooms, sliced
1 cup reduced fat Italian blend shredded cheese

Directions:

Place pie crust in the skillet and roll until it extends up the sides at least ½ inch. Plug in skillet and set at 300°F. Combine eggs, milk, salt, and pepper in a blender (I use my Vita-mix®) and mix well. Pour mixture into the pie crust. Sprinkle sliced mushrooms over mixture and stir gently just so mushrooms are covered. Sprinkle the cheese over the top, cover skillet, and cook for 20 minutes.

After 20 minutes, check quiche for doneness. Egg mixture should be slightly puffy and the crust should be lightly browned. If necessary, cover skillet and cook an additional 5 minutes.

Unplug skillet, cut quiche into sixths, and serve with some fresh fruit and a hot beverage. Enjoy!

Mushroom Cheese Quiche with a slice of cantaloupe

Vary the recipe to create your own favorite quiches. Add broccoli, bell peppers, onions, crumbled bacon, asparagus, and any cheese.

Chili in summer?  At my house, anytime is chili time.  This one is a favorite, with or without beans.  I suggest Famous Bloemer’s® Chili Powder and Redneck Pepper® Jalapeño if you like yours extra spicy and hot. We save leftover chili to add to hotdogs.  Yummy!
 

RECIPE

Tasty Turkey Chili
Serves 4-6*

Ingredients:

1.3 pounds ground turkey breast
1  yellow onion, diced
1  10 oz. can Rotel® diced tomatoes and green chilies
1  15 oz. can tomato sauce
1 oz. Bloemer’s® chili powder
1 small can Bush’s chili beans (optional)
1 can or bottle beer, any kind
Redneck Pepper® Jalapeño (to taste)
¼ cup fresh chopped cilantro leaves (optional)

Directions:

Brown ground turkey and onion over medium-low heat in a covered 4-quart pan.   Gradually add the remaining ingredients except for the cilantro.  Bring to a boil, then cook, uncovered until the liquid reduces and chili is thick.  Don’t rush it.  This reduction can take from 20-45 minutes.  Remove from heat.  Stir in fresh cilantro and serve. 

Store leftovers in a covered container or freeze in an airtight bag or container.  *Stretch this recipe (or leftovers) by adding 1 cup pasta and heating until pasta is al dente. Or serve the chili over cooked spaghetti.  That’s how we ate it back in the day.

Products to make great chili

These aren’t paid endorsements, by the way. Bloemer’s® is a product out of Louisville, Kentucky, where I’m from originally, and I order their chili powder by the case via the Internet; Redneck Pepper® is in Lake City, Florida, not far from where I live. Each company makes a great product, so I hope you’ll give each a try.

The 2QT Gourmet Slo-Cooker

What makes slow cooker recipes work as hasty tasty meals is that they cook in the background, requiring no attention from you.  You’re free to enjoy a movie, run errands, clean house, or whatever.  Here’s a favorite of ours:

RECIPE

REDNECK PEPPER® ITALIAN ROAST BEEF

Serves 4

I make this roast in my 2-quart Gourmet Slo-Cooker.  If you use another type of slow cooker, such as a Crock Pot, you will need to brown the roast in a skillet then transfer it to the Crock Pot.

Ingredients:

1  2 lb. round beef roast

1 cup low sodium beef broth

1 tsp. Worcestershire sauce

1 clove garlic, minced

1 sprig fresh rosemary

1 yellow onion, cut into 2” pieces

3 potatoes, scrubbed and cut into 2” pieces

1 cup mushrooms, cleaned and sliced

Redneck Pepper® Italian Redneck

Directions:

Preheat pan over medium heat and preheat Gourmet Slo-Cooker base to a setting of 2½ (Low setting on a Crock Pot).  Add roast to the pan.  Brown on each side, approximately 2 minutes. Sprinkle each side generously with Redneck Pepper Italian.  Place the rosemary sprig and garlic clove beneath the roast.  Add broth around the roast (careful not to rinse away seasonings). Add Worcestershire sauce, cover the pan, then move it to Gourmet Slo-Cooker base.  Allow roast to cook at 2½ for 2 hours.  Do not lift lid and peek.  After two hours, add the potatoes, onion, and mushrooms.  Replace the lid.  After another hour, lower the setting to 1.  Cook on 1 for seven to eight hours.  At this setting, you won’t overcook.  The roast will be tender and juicy with plenty of flavor.
Optional: Add sliced carrots during the last two hours of cooking, if desired.

Roast, potatoes, onions, and mushrooms

The inspiration for this recipe was one of Rachael Ray’s 30 Minute Meals, in which she made spaghetti with turkey meatballs in a mushroom gravy, incorporating all the flavors of Thanksgiving turkey and dressing.  Instead of spaghetti and meatballs, I made a version of meatloaf using lean ground turkey breast.  My turkey-junkie husband declared it an absolute success.

RECIPE

Turkey Loaf
Makes 6 Servings

Ingredients:

1½ pounds lean ground turkey breast
2 cups seasoned stuffing mix ground into bread crumbs (yield: approx. 1 cup)
¼ cup egg substitute
¼ cup diced onion
¼ cup diced celery
1 Tbsp. poultry seasoning
1 regular size can condensed cream of chicken soup (reduced sodium and fat, if possible)

Directions:

Preheat oven to 350°.  Combine all ingredients except the soup in a large bowl until mixed well.  Mold into an ungreased stainless steel loaf pan (approx. 9” X 4”).  Pour ¾ of the contents of the can of soup over top of loaf (reserve the remaining soup for gravy*).  Cover with aluminum foil, shiny side down, and place on the center shelf of the oven.  Bake for 35 minutes.  Remove foil and bake for an additional 10 minutes.  (Times may vary for glass or stoneware loaf pans)  After removing the turkey loaf from the oven, let it stand for 10 minutes before slicing.  Divide the turkey loaf into six equal portions and slice.

*To make additional gravy, thin reserved ¼ cup of the cream of chicken soup with ½ cup of turkey or chicken stock.  Whisk together in a small pan over low heat.  Season as desired with poultry seasoning or other spices.  Serve on the side with the turkey loaf.

Now you don’t have to wait for the holidays to enjoy the flavors of Thanksgiving turkey. This dish is figure-friendly, too. Enjoy!

Cheri

I love catfish, almost as much as I love salmon. Can you tell? This is my second catfish recipe this year. Although fried in cornmeal and served with cheese grits is tasty, it’s not figure friendly.  So here’s how I cook and serve catfish fillets (shown here with roasted squash/onion/red bell pepper, steamed green beans, and brown rice):

Cajun Catfish, brown rice, steamed green beans, and roasted mix vegetables.

RECIPE

Cajun Catfish for Two

Ingredients:

2 fresh catfish fillets
1 teaspoon extra virgin olive oil
1 Tablespoon spices (Your choice: I like Redneck Pepper Cayenne)

Directions:

Preheat a quality stainless steel covered skillet over medium heat.  Sprinkle spices on both sides of each fillet.  Drizzle olive oil in the skillet then place the catfish fillets into the pan. Do not touch.  Lower heat to its lowest setting and cover.  Cook for at least 15 minutes without lifting the lid.  Check for doneness (do not overcook).   If necessary, cover and cook another 5 minutes.  It’s not necessary to turn the fillets.  Check again for doneness.  Fish should be moist and flaky.  Serve immediately.

This low, slow method is still hasty, giving the cook just enough time to get the side dishes ready. Enjoy fish at least twice a week. It’s good for you!

RECIPE

Fiery Fish with Fennel and Onion
Serves 2

Ingredients:

1-1¼ pound any firm fish fillets (I prefer catfish)
1 fresh bulb fennel
1 large yellow onion
1 Tbsp. lemon juice or 1 lemon, sliced
½ tsp – 1 tsp Redneck Pepper Flamin Fish seasoning (optional for sissies)

Directions:

Preheat a large electric skillet to 250°. Quarter, core, and slice fennel bulb into ¼” slices. Peel and slice onion into ¼” slices. Arrange fennel and onion slices in bottom of the skillet and cover, simmering for about ten minutes. Meanwhile, rinse the fish fillets, sprinkle with lemon juice (or if you prefer, cover fish with lemon slices when cooking), then season fillets with the Redneck Pepper Flamin Fish seasoning (or regular lemon pepper if you can’t find Redneck Pepper*) on both sides.

Carefully placed the fish fillets on top the sliced fennel and onions, cover, and steam for approximately fifteen minutes. Avoid lifting the lid, but if too much steam escapes, adjust temperature a bit lower, to about 225°. Check fish after fifteen minutes. If done, unplug skillet and serve. If fish needs additional time, cover and time an additional five minutes. Check again.

Serve the fish with a side of the cooked onions and fennel slices, cornbread, and a side vegetable of your choice. Tasty and healthful, too!

*For information on how to purchase Redneck Pepper, call 1-78-REDNECK2 or visit http://warningnotforsissies.com. You’ll be glad you did!

Liquid Core Electric Skillet

I got the inspiration for this recipe from the electric skillet quiche that my friends Gary and Linda Straka make using a refrigerated pie crust. Their recipe is delicious, but it makes 6 servings (Or 8 if using the 12″ skillet). I wanted to be able to make an easy, healthy, stove-top quiche for my husband and me.

I’ve been using tortillas for years as pizza crusts, an idea I borrowed from Weight Watchers®. Why not use a tortilla for a quiche crust? Nothing ventured, nothing gained, so I headed to the laboratory kitchen to experiment.

We had the quiche this morning for breakfast. For a first-time effort, it turned out good! I used whole wheat tortillas, egg substitutes, skim milk, and reduced-fat cheese.

RECIPE

Assemble the ingredients.

3/4 cup egg substitute (or 3 eggs)
1/4 cup skim milk
½ tsp salt (and other seasonings to taste)
1 8″ flour tortilla
1 tsp. butter
1/4 cup optional ingredients (your choice)
1/4 cup reduced fat cheese (your choice)

Combine the egg substitutes, milk, and salt in a blender and whip until frothy. Melt one teaspoon butter in the bottom of a quality, stainless steel pan (I use a 2 quart, but whatever fits your tortilla is fine). Place the tortilla in the skillet to form the crust of the quiche. Heat the pan on Low.

Use the lowest heat setting.

Pour the egg mixture into the tortilla “crust.” Add whatever ingredients you prefer (e.g. mushrooms, diced ham, peppers, onions) then sprinkle grated cheese on top.

Remove from heat when done.

Cover and cook for 20 minutes. Check to see if the egg mixture is set. If not, cook a few minutes more. Don’t overcook. (Caution: Don’t mistake melted cheese for uncooked egg product)

Remove from heat. Carefully cut the quiche into fourths and lift from the pan, using a small spatula.

1 serving = 2 slices

As I prepared it, two quarter pieces of the quiche counts as three points on Weight Watchers®.

For the optional ingredients, I used minced onion, red bell pepper, and broccoli. Or use a handful of frozen seasoning blend, which I keep on hand. It is a mixture of diced onions, bell peppers, and celery, and is a wonderful time-saver available in the frozen food section of your supermarket. Next time I’ll try sliced mushrooms and Swiss cheese. Yum! Experiment and have fun with this recipe. Bonus: No need to light the oven!

Cheri