Yes, you read that right – I’m slow cooking mountain goat meat. As I found out when I made carne asada, mountain goat is so tough it’s practically inedible unless made into sausages or cooked in a Crockpot.

So for this month’s Secret Recipe Club recipe I went to Jen from Bean Town Baker’s blog for a little crockpot inspiration. I found her slow cooker recipe for Crockpot Pulled Chicken that looked perfect, as mountain goat (as opposed to domestic goat) tastes just as mild as chicken. Not only that, I had all the ingredients on hand except for the tomato paste, which I omitted and didn’t miss.

If you’re using chicken, slow cook this recipe for five to six hours. However, if you’re slow cooking mountain goat, plan to cook it up to a full day. (I cooked up my batch for 20 hours, believe it or not.) You could try this with beef or pork, too. (Slow cook those meat around six to eight hours.)

This slow cooker recipe gives a nice, smoky taste to your meat of choice. Serve your shredded goat, chicken beef or pork on rice or make it into a burrito, tostado or taco.

Crockpot Pulled Goat

Based on Bean Town Baker’s recipe for Crockpot Pulled Chicken

Print
Recipe

Ingredients

• 1 14 ounce can tomato sauce
• 3 chipotle chiles in adobo, finely minced
• 1/2 cup cider vinegar
• 1/4 cup agave nectar
• 1 tablespoon plus 2 teaspoon smoked or regular paprika
• 2 tablespoons Worcestershire sauce
• 3 teaspoons dry mustard
• 1 tablespoon chili powder
• 1 teaspoon salt
• 3 pounds mountain goat meat – chops, steaks, roast, etc.
• 1 medium onion, chopped
• 3 cloves garlic, minced

Directions

1. Stir tomato sauce, chiles, vinegar, agave nectar, paprika, Worcestershire sauce, mustard, chili powder and salt in a 6-quart slow cooker to combine.
2. Add mountain goat, onion and garlic and stir to cover meat thoroughly.
3. Put the lid on and cook on low until the mountain can be pulled apart – at least over night if not nearly a full 24 hours. Check often to make sure it’s not getting dried out. If the liquid levels are getting low add some water, broth or more tomato sauce.
4. When done, shred mountain goat with a fork right in the crock. Stir well then serve.

Prep Time: 15 Minutes

Cook Time: 20 Hours

Total Time: 18:15 - 20 Hours 15 Minutes

Nutrition Grade B from CalorieCount

Weight Watchers POINTS = 6

Servings:

• Serving size: 6
• Calories: 344
• Calories from Fat: 31
• Total Fat: 3.4g
• Saturated fat: 0g
• Unsaturated fat: 0g
• Sodium: 816mg
• Total Carbohydrates: 21.7g
• Sugar: 15.9g
• Fiber: 3.7g
• Protein: 52.4g
• Cholesterol: 0mg

More from the Secret Recipe Club!

Want to join the Secret Recipe Club? You can sign up here.

Secret Recipe Club: Crockpot Pulled Goat #secretrecipeclub #goaterie is a post from: This Mama Cooks! Stop by for more healthy recipes!

A recent culinary challenge I faced was cooking the mountain goat my husband bagged in September. We had our local game processor make the meat into German, Italian and chorizo sausage – all of which have been fantastic. However, I was concerned with the steaks and chops. Would they be gamey?

I tentatively grilled up a few and found the mountain goat meat was very mild tasting – and extremely chewy. So much so that it was practically inedible. Flummoxed, I decided to marinate and tenderize the heck out the mountain goat meat by making carne asada.

It’s all about the vinegar

We love authentic Mexican carne asada and have learned to make it at home using a recipe my husband found on the Internet. (There are so many similar versions online that I’m not sure who to credit as the author.)

Traditionally, a carne asada marinade uses red wine vinegar. Instead, I decided to do things differently and use Holland House® Malt Vinegar. Both Holland House Malt Vinegar and Holland House Red Wine Vinegar have 5% acidity, which makes both perfect for breaking down and tenderizing tough meat. However, the malt vinegar has a wonderful, strong zingy taste that goes well with the lime and orange juices.

My Carne Asada Marinade recipe will marinade five to six pounds of meat and can be easily halved for a small dinner with no leftover or doubled for a big party or tail gating. If you’re using beef, use skirt steak or a similar thin cut, as show above, and marinate 24 to 48 hours. (The tougher the meat, the longer you should marinate it.)

Slow cooker pulled carne asada

Traditionally, you grill carne asada meat. I tried that on half the mountain goat meat I prepared. While it was extremely delicious, it was still chewy even after marinating the mountain goat for over two days!

Instead, I decided to cook the other half of the meat in the slow cooker. Unfortunately, it wasn’t as sweet and tangy as the grilled carne asada. It was still tasty and tender, more like “pulled” meat, which is what I was shooting for. From now on, all mountain goat meat will be slow cooked. Lesson learned.

Carne Asada Marinade

Ingredients:

• 1/4 cup olive oil
• 1 cup Holland House® Malt Vinegar
• 1/3 cup lime juice or lemon juice
• 1/3 cup orange juice
• 1 cup water
• 2 tablespoons peeled fresh garlic, minced
• 1 tablespoon white pepper
• 1 1/2 tablespoons salt
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• 1 tablespoon Mexican oregano
• 1/4 teaspoon ground cloves
• 1 orange, sliced
• 1/4 bunch cilantro, chopped

Directions:

1. Combine all ingredients in a large bowl and whisk to combine.
2. Place meat in gallon sized freezer bag, in the bottom of a shallow baking dish, or a non-reactive (plastic or glass) storage container with a lid.
3. Pour carne asada marinade on top of meat, cover dish or close bag, and marinate overnight up to 48 hours in the refrigerator.

Grilling the marinated carne asada:

1. Take meat out of container and grill until just cooked through. (Rare to medium rare.)
2. Cut cooked meat into strips.
3. Place meat and favorite toppings (salsa, cheese, guacamole, avocado slices, tomatoes, shredded cabbage, grilled sweet peppers, etc.) in a tortilla to make into tacos or burritos. You can also serve meat over rice for a carne asada bowl.

Slow cooking the marinated carne asada:

1. After marinating for one or two days, place meat and marinade in a slow cooker.
2. Slow cook for 10 to 12 hours on low.
3. Meat should be extra tender and can be shredded with a fork.
4. Place meat and favorite toppings (salsa, cheese, guacamole, avocado slices, tomatoes, shredded cabbage, grilled sweet peppers, etc.) in a tortilla to make into tacos or burritos. You can also serve meat over rice for a carne asada bowl.

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Disclosure: Mizkan, the parent company of Holland House, provided compensation for this post. All opinions are my own.

Best Carne Asada Marinade recipe ever! is a post from: This Mama Cooks! Stop by for more healthy recipes!

An updated version of Fix-It and Forget-It Cookbook: 700 Great Slow Cooker Recipes by Phyllis Pellman Good was recently released. Her Fix-It and Forget-It Diabetic Cookbook: Slow-Cooker Favorites to Include Everyone! and Fix-It and Forget-It Lightly: Healthy, Low-Fat Recipes for Your Slow Cooker are better cookbooks for those of us who want to watch what we eat.

However, the revised version of the classic slow cooker cookbook has many healthy choices including turkey chilies, bean stews and seafood dishes. (Still, avoid those gooey dessert and cheese covered casserole recipes!)

Using your slow cooker is frugal way to cook because you can use less expensive cuts of meat, inexpensive beans, and frozen or canned vegetables. Plus, a crockpot uses a lot less energy than a stove or oven.

However, over the summer I rarely use my slow cooker, probably because I’m not in the mood to eat hot soup or stews. Still, there are several healthy recipes in Fix-It and Forget-It Cookbook: 700 Great Slow Cooker Recipes that are perfect for warm weather because they use seasonal ingredients or are perfect for summer parties. Here are a couple to try out this Fourth of July.

Slow Cooker Corn on the Cob

By Donna Conto of Saylorsburg, PA

For when you don’t have room on the grill or stove top for cooking corn.

Prep time: 10 minutes
Cooking time: 2-3 hours
Ideal slow cooker size: 5-6 quart

Ingredients:

• 6-8 ears of corn IN HUSKS
• 1/2 cup of water

Directions:

1. Remove silk from corn, as much as possible, but leave husks on.
2. Cut off ends of corn so ears can stand in the cooker.
3. Add water.
4. Cover and cook on low for 2-3 hours.

This Mama’s tip:

• Instead of butter, use a spray on butter substitute like I Can’t Believe It’s Not Butter.

Weight Watchers POINTS = 1 for a small ear (4 ounces)

Greek Chicken

By Judy Govotsus of Monrovia, MD

Makes 4-6 servings
Prep time: 10 minutes
Cooking time: 5-10 hours
Ideal slow cooker size: 6 quart

Ingredients:

• 4-6 potatoes, quartered
• 2-3 pounds of chicken pieces
• 2 large onions, quartered
• 1 whole bulb garlic, minced
• 3 teaspoons of dried oregano (or 3 tablespoons of fresh oregano)
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil

Directions:

1. Place potatoes in bottom of slow cooker.
2. Add chicken onions and garlic.
3. Sprinkle with seasonings and top with oil.
4. Cover and cook on high for 5-6 hours or on low for 9-10 hours.

This Mama’s tips:

• Instead of regular potatoes, use fingerling potatoes or sweet potatoes.
• Instead of mincing garlic, use whole cloves. After cooking, pick out garlic cloves and serve on crackers or thick pieces of peasant bread.
• Instead of serving chicken hot, cool after cooking. Nothing says summer to me like eating cold chicken off the bone at a picnic. Make sure to pack a lot of napkins!
• Serve with a feta and watermelon salad.
• Use leftover chicken to make Chicken Orzo Salad.

Weight Watchers POINTS

• 1 POINT for 1 ounce of chicken breast
• 3 POINTS for 2 ounces of chicken thigh
• 3 POINTS for 1 small potato (8 ounces cooked or 1 cup)

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Disclosure: I was sent a copy of Fix-It and Forget-It Cookbook: 700 Great Slow Cooker
Recipes to review.

Healthy summer slow cooker recipes from the Fix-It and Forget-It Cookbook is a post from: This Mama Cooks! Stop by for more healthy recipes!

This high fiber and protein and low in Weight Watchers POINTS recipe comes from The Vegetarian Slow Cooker: Over 200 Delicious Recipes by Judith Finlayson. She believes that more people than ever are choosing to reduce their consumption of meat for health, environmental and financial reasons. Instead, they’re choosing to eat diets rich in vegetables, legumes, whole grains, and fruit. 

Louisiana Ratatouille

Eggplant, tomato and okra stew is a classic Southern dish that probably owes its origins to the famous Mediterranean mélange ratatouille. One secret to a successful result, even on top of the stove, is not overcooking the okra, which should be added after the flavors in the other ingredients have melded.

Serves 6

For a medium, approximately 4 to 5 quart slow cooker

Ingredients:

• 2 medium eggplants, peeled, cubed (2 inches/5 cm), sweated and drained of excess moisture
• 2 tablespoons (25 mL) oil
• 2 onions, finely chopped
• 4 cloves garlic, minced
• 1 teaspoon (5 mL) dried oregano
• 1 teaspoon (5 mL) salt
• 1⁄2 teaspoon (2 mL) cracked black peppercorns
• 1 can (28 oz/796 mL) tomatoes with juice, 1 coarsely chopped
• 2 tablespoons (25 mL) red wine vinegar
• 1 pound (500 g) okra, trimmed and cut into 1-inch (2.5 cm) lengths, about 2 cups (500 mL)
• 1 green bell pepper, diced (1⁄4 inch/0.5 cm)

Directions:

1. In a skillet, heat oil over medium-high heat. Add eggplant, in batches, and cook, stirring, until lightly browned. Transfer to slow cooker stoneware.
2. Reduce heat to medium. Add onions to pan and cook, stirring, until softened, about 3 minutes.
3. Add garlic, oregano, salt and peppercorns and cook, stirring, for 1 minute.
4. Stir in tomatoes with juice and red wine vinegar and bring to a boil. Transfer to slow cooker stoneware.
5. Cover and cook on Low for 6 hours or on High for 3 hours, until hot and bubbly.
6. Add okra and bell pepper. Cover and cook on High for 30 minutes, until okra is tender.

Tips:

• Okra, a tropical vegetable, has a great flavor but it becomes unpleasantly sticky when overcooked. Choose young okra pods, 2 to 4 inches (5 to 10 cm) long, that don’t feel sticky to the touch (if sticky, they are too ripe). Gently scrub the pods and cut off the top and tail. Okra can also be found in the freezer section of the grocery store. Thaw before adding to slow cooker.
• Place cubed eggplant in a colander, sprinkle liberally with salt, toss well and set aside for 30 minutes to 1 hour. If time is short, blanch the pieces for a minute or two in heavily salted water. In either case, rinse thoroughly in fresh cold water and, using your hands, squeeze out excess moisture. Pat dry with paper towels and it’s ready for cooking.
• If you are halving this recipe, be sure to use a small (approx. 1-1⁄2 to 3-1⁄2 quart) slow cooker.

Make ahead directions:

• Complete Steps 1 to 4.
• Cover and refrigerate for up to 2 days.
• When you’re ready to cook, complete the recipe.

Nutritional information per serving:

• Calories 150
• Calories from Fat
• Total Fat 5.3g
• Saturated Fat 0.7g
• Trans Fat 0.0g
• Cholesterol 0mg
• Sodium 406mg
• Total Carbohydrates 24.8g
• Dietary Fiber 10.4g
• Sugars 10.4g
• Protein 5.0g
• Vitamin A 41%
• Vitamin C 108%
• Calcium 11%
• Iron 9%

Nutrition Grade A from CalorieCount

Weight Watchers POINTS = 3

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Disclosure: All links to Barnes & Noble are affiliate links. A commission may be earned from a referred sale to their website.

Healthy vegetarian slow cooker recipes: Louisiana Ratatouille is a post from: This Mama Cooks! Stop by for more healthy recipes!

I look forward to having corned beef and cabbage on St. Patrick’s Day even though it’s high in fat and calories. (Every ounce of lean corned beef brisket has 53 calories and 2.2 grams of fat. Check the label to see what type you’re buying.)

To make it my slow cooker corned beef and cabbage a bit healthier, I’ll  be adding more veggies like cauliflower along with those potatoes and carrot. I’ll also serve the vegetables as the main course, use the corned beef brisket as a side dish, and flavor the meat with Dijon mustard instead of the horseradish sauce from the recipe below.

I’ve also substituted no fat Greek yogurt for the crème fraiche in the original recipe. You can also use no fat sour cream.

Here are more tips on keeping lean and green this St. Patrick's Day.

Slow Cooker Corned Beef and Cabbage

Recipe courtesy Food Network Magazine

Prep Time: 5 min
Cook Time: 7 hr 20 min

Makes 10 servings

Ingredients:

• 4 pounds lean raw corned beef brisket
• 3 tablespoons pickling spice (often included with brisket)
• 1 medium rutabaga, halved and cut into wedges
• 1 pound large carrots, cut into 4-inch pieces
• 1 1/4 pounds large fingerling potatoes
• 1 leek, white and light-green parts only, cut into 3-inch pieces
• 1/2 head cabbage, cut into wedges
• 1/3 cup horseradish, drained
• 1/3 cup no fat Greek yogurt or sour cream

Directions:

1. Place the corned beef in a large Crockpot or slow cooker and scatter the pickling spices on top. Layer the rutabaga, carrots, potatoes and leek in the cooker (in this order for even cooking).
2. Add enough hot water (4 to 5 cups) to cover the meat by at least 1 inch, put the lid on the slow cooker and cook on high, 7 to 8 hours.
3. Remove the meat and vegetables from the slow cooker and keep warm.
4. Put the cabbage in a microwave-safe dish with 2 cups cooking liquid from the slow cooker, cover and microwave until tender, 7 to 10 minutes.
5. Meanwhile, boil another cup of cooking liquid in a small skillet until reduced by half, about 10 minutes. Mix with the horseradish and Greek yogurt or sour cream in a small bowl.
6. Slice the corned beef and serve with the slow-cooked vegetables, cabbage and sauce.
7. Reserve about a quarter each of the meat and vegetables and 1 1/2 cups cooking liquid for Corned Beef Hash.

Nutritional information

One serving is about 6 1/2 ounces of corned beef per serving, veggies and horseradish sauce:

• Calories 550
• Calories from Fat 315
• Total Fat 35.0g
• Saturated Fat 11.6g
• Trans Fat 0.0g
• Cholesterol 178mg
• Sodium 2139mg
• Total Carbohydrates 22.1g
• Dietary Fiber 4.9g
• Sugars 7.7g
• Protein 35.9g

Nutrition Grade B from CalorieCount.com

Weight Watchers POINTS = 12

Happy St. Patrick’s Day: making slow cooker corned beef and cabbage healthier is a post from: This Mama Cooks! Stop by for more healthy recipes!

This crockpot recipe is based on a New Mexican style dish by Jeanne Allen in the cookbook, FIX-IT and FORGET-IT LIGHTLY: Healthy, Low-Fat Recipes for Your Slow Cooker.

Machaca meat is used to stuff tacos, burritos, enchiladas, or is eaten by itself. I liked serving it “soupy” on brown rice. According to David Bulla at TexasCooking.com,

Machaca in its traditional form is the Mexican equivalent of beef jerky. It is basically beef that has been marinated, cooked, shredded and dried.

In Tex-Mex cuisine, an adapted version of the traditional machaca is a staple that can be served alone with tortillas and taco fixings, or as the basis for many other dishes. Many people still call it machaca, yet it also shows up on menus as shredded beef.

In my version, I decided to add a sweet potato to the mix just for the nutritional heck of it.

Slow Cooker Machaca Beef

Makes 12 servings

Ingredients:

• 2 lb. lean beef roast
• 2 small onions, sliced
• 1 large sweet potato, skinned and cut into cubes
• 4 oz. can chopped green chilis
• enough beef broth to cover roast
• 1 1/2 tsp. dry mustard
• 3 garlic cloves, minced
• 3/4 tsp. seasoning salt
• 1/2 tsp. black pepper
• 1 cup salsa

Directions:

1. Combine all ingredients except salsa in your 4-6 quart crock-pot or slow cooker.
2. Cover and cook on low for 10-12 hours or until beef is tender.
3. Drain and reserve liquid.
4. Shred beef using two forks to pull it apart.
5. Combine beef, salsa, and enough reserved liquid to make the desired consistency.
6. Use this filling for burritos or tacos.

Nutritional info per serving based on using a lean beef:

• Serving Size 210 g
• Calories 177
• Calories from Fat 48
• Total Fat 5.3g
• Saturated Fat 2.0g
• Cholesterol 67mg
• Sodium 620mg
• Total Carbohydrates 5.5g
• Dietary Fiber 1.3g
• Sugars 2.0g
• Protein 25.4g
• Vitamin A 38%
• Vitamin C 6%
• Calcium 3%
• Iron 17%

Nutrition Grade A- from CalorieCount.

Weight Watchers POINTS = 4

Tips:

• You can use venison or buffalo instead of beef.
• For a low sodium seasoning salt, try NutraSalt Robusto Adobo seasoning. I received a free sample of this from the company, and have been using it in many of my Mexican dishes.
  

Fix-it and Forget-it: slow cooker machaca beef is a post from: This Mama Cooks! Stop by for more healthy recipes!

Below is my basic crockpot recipe for any type of beef or venison roast, bone in or without.

The challenge has been to find a healthy substitute for French onion soup mix. Most commercial mixes contain MSG, hydrogenated oils and even wheat, which can be a concern if you cook gluten free.

Instead, I’ve found a couple of homemade substitutes. The trick is making sure that the beef bouillon you use doesn’t have MSG in it. Try your local health food store or healthy food aisle.

• Copycat Lipton's Onion Soup Mix
• Fall recipes: Healthy onion soup mix from scratch
• Onion Soup Mix

Slow cooker shoulder roast

The roast:

The size and weight of your roast will depend on how big your slow cooker is. For a larger roast, you should use an oval shaped 6-quart slow cooker. For smaller roasts try a 5-quart Crock-Pot.

You can use venison, beef, or buffalo in this dish. I usually use an antelope or deer shoulder roast, depending on what we have in the freezer.

• 1 large shoulder roast (or a couple of smaller roasts)

The vegetables:

This is where you can get creative by adding as many vegetables as you like. Here are some suggestions. Just make sure to peel (if needed) and cut them into bite sized pieces:

• Potatoes
• Carrots (you can use baby carrots, too)
• Onions
• Mushrooms
• Turnips
• Sweet potatoes
• Celery

Oils and seasonings:

• 1 tablespoon olive oil
• Salt and pepper
• 1 packet of French onion soup mix (or 5 tablespoons of homemade mix)

Liquid:

• Enough beef broth or water to cover

Directions:

1. Season the shoulder roast on all sides with salt and pepper.
2. Heat a large frying pan over medium heat. Add 1 tablespoon of olive oil.
3. Brown the shoulder roast on all sides, about 10-15 minutes.
4. Place shoulder roast in slow cooker.
5. Place vegetables on top of the roast. Then sprinkle French onion soup mix over vegetable.
6. Fill slow cooker with enough beef broth or water to cover.
7. Cook for 8-10 hours on low or 4-6 on high.

To serve:

1. Turn off slow cooker. (Or use warm setting if your slow cooker has one.)
2. Remove roast from slow cooker.
3. Separate bone from meat. (The meat should literally fall off the bone. If it doesn’t, your roast may not be done.)
4. Cut roast into pieces and place back into slow cooker to keep warm until serving.

To create a thicker broth after the roast and veggies have cooked:

• Add 3 tablespoon corn starch to 3 tablespoon waters. Stir until well mixed.
• Turn the slow cooker on high.
• Add corn starch and water mix to slow cooker after you have removed the roast (or after you have put the cut up pieces of roast back in.)
• Thoroughly mix corn starch into broth, vegetables and meat and cook until thickened – about 10-15 minutes.
• Turn off slow cooker before serving.

Serving tips:

• My family likes to have prepared horseradish with our roast. Put a dollop of horseradish on your plate and slightly dip your meat in the horseradish. Remember that it’s strong stuff and will go straight to your sinuses if you add too much!

Weight Watchers POINTS will depend on vegetables meat used. Venison is 1 POINT per ounce.

Slow cooker recipes: homemade onion soup mix and a venison shoulder roast is a post from: This Mama Cooks! Stop by for more healthy recipes!

I’ve noticed that a lot of readers come here looking for crockpot and slow cooker recipes. Since I aim to please, I’ll be sharing a few of the ones I’ve recently made for my family.

This one is based on a recipe by Sara Puskar and
Nancy Wagner Graves that was featured in FIX-IT and FORGET-IT LIGHTLY: Healthy, Low-Fat Recipes for Your Slow Cooker.

Slow-Cooker Fajita Stew

Makes 8 servings

(Ideal slow cooker size: 3- or 4-quart)

Ingredients:

• 3 lbs. stew meat*
• 3 small onions, chopped
• 2 Tbsp. McCormick’s Taco Seasoning
• 14-oz. can diced tomatoes, undrained
• 1 red bell pepper, cut into 1 inch pieces
• 1 yellow bell pepper, cut into 1 inch pieces

Directions:

1. Trim excess fat from stew meat and cut into 2 inch pieces.
2. Combine with onion in slow cooker.
3. Mix together taco seasoning and undrained tomatoes. Pour over beef.
4. Place cut-up peppers on top.
5. Cover. Cook on low 6-8 hours or until beef is tender.

Nutritional information per serving for top round steak:

• 320 calories
• 7g fat
• 85mg cholesterol
• 330 mg sodium
• 31g total carbohydrate
• 2g fiber
• 3g  protein

Weight Watchers POINTS depend on the type of meat used. All other ingredients are “free.”

Tips:

• *Boneless beef top round steak is good. I used venison. You could try buffalo or even a pork loin roast.
• Serve with corn tortillas, salsa, cilantro and avocado slices.
• You can also make a fajita bowl by serving the stew over brown rice or cooked quinoa.

Healthy slow cooker fajita stew is a post from: This Mama Cooks! Stop by for more healthy recipes!

A few more days to the big game! Have you decided what you want to serve yet? Here are some healthy recipes to help you out whether you’re throwing a Super Bowl party or bringing a dish to a potluck.

Here at This Mama Cooks!:

• Beefy Squash and Zucchini Stew
• Pork, Squash, Butternut and Zucchini Stew
• Healthy Super Bowl dip recipe from Weight Watchers - Black Bean-Tomatillo Dip
• Healthy Super Bowl party recipes: crock pot pulled meat sandwiches
• Super Bowl party - Weight Watchers clam chowder soup
• Taco Soup Revisted
• Fajita Chicken (prepare ahead and freeze or make in your crock pot!)

At Mom Central Food:

• Healthy Super Bowl snacks your family will love

Healthy snacks from EatBetterAmerica.com:

• "Healthified" Seven Layer Taco Dip
• "Healthified" Hummus-Style White Bean Dip
• Spinach-Artichoke Dip
• Spiced Cereal Trail Mix
• Almost Guacamole (this one is made from asparagus spears and has zero fat!)

From Prevention.com:

• Healthy, low cost slow cooker meals (including desserts!)
• Easy Vegetarian Chili
• Buffalo Chicken Bites
• All Super Bowl recipes in Prevention’s recipe finder

Rooting for New Orleans? You may want to try out some of Holly Clegg’s southern, diabetic friendly recipes:

• Black-Eyed Pea Dip
• Chicken and Sausage Couscous Jambalaya – While Holly makes hers with couscous, you could try quinoa or brown rice.
• Shrimp Corn and Sweet Potato Soup

From Diets in Review:

• Biggest Loser’s Superbowl Recipes by Curtis Stone

Healthy Super Bowl recipe roundup is a post from: This Mama Cooks! Stop by for more healthy recipes!

With the Pro Bowl and Super Bowl games coming up, preparing a healthy slow cooker dish ahead of time is a great way to keep your family and party guests fed while you watch the game.

This dish is based on Pork and Butternut Squash Stew found in the February 2010 issue of Ladies Home Journal. The original recipe used frozen corn and lima beans. I’ve substituted a bag of frozen yellow (summer) squash and zucchini. I also used frozen butternut squash, since it’s already peeled and cut.

I made this last weekend during the playoffs. The pork was tender and the stew was full of flavor. It was a hit both with the adults and the kids, and will be something I’ll make again when pork shoulder is on sale or I have an abundance of squash and zucchini.

Pork, Squash, Butternut and Zucchini Stew

Serves 8

Prep: 20 min Start to finish: 4-8 hours

Ingredients:

• 1/3  cup all-purpose flour
• 1  tbsp paprika
• 1  tsp ground coriander
• 1  tsp kosher salt
• 1-1/2  lbs pork shoulder, trimmed of excess fat
• 1  tbsp olive oil
• 1  14.5-oz can chopped tomatoes
• 1-1/2  cups low-sodium chicken or vegetable broth
• 1  medium yellow onion, cut into large dice
• 1  bay leaf
• 2  tbsp apple cider vinegar
• 1 16-oz bag of frozen butternut squash
• 1  16-oz bag of frozen yellow (summer) squash and zucchini

Directions:

1. Stir together flour, paprika, coriander and salt in a large bowl.
2. Cut pork into 1-inch cubes (make sure you trim as much fat off as possible)
3. Toss pork in flour mixture with your hands to coat the meat.
4. Heat oil in a large nonstick skillet, Dutch oven or pot over medium-high heat. Add pork (reserving any excess flour mixture), reduce heat to medium and cook until browned on all sides, about 10 min.
5. Transfer to a your slow cooker.
6. Add remaining flour mixture to slow cooker along with 1 cup water, tomatoes with juice, broth, onion, bay leaf and vinegar.
7. Cook 6 to 7 hours on low or 3 hours on high for slow cooker.
8. Adjust heat to low if using high heat on the slow cooker and add the frozen vegetables.
9. Continue to cook until vegetables are cooked through, about 30 minutes.

Nutritional information:

• Calories 257
• Calories from Fat 130
• Total Fat  14.4g 22%
• Saturated Fat 4.8g 24%
• Trans Fat 0.0g
• Cholesterol 51mg 17%
• Sodium 436mg 18%
• Total Carbohydrates 16.4g 5%
• Dietary Fiber 3.1g 12%
• Sugars 4.4g
• Protein 16.3g
• Vitamin A 141%
• Vitamin C 50%
• Calcium 6%
• Iron 11%

Nutrition Grade A- from CalorieCount
Percentages based on a 2000 calorie diet

Weight Watchers POINTS = 5 per serving

Tips:

• If you cook gluten free, use rice flour instead of all purpose flour. (I used a combination of white and whole grain brown rice flour, and the stew was just as thick as if I used wheat flour.)
• Frozen vegetables cook up very quickly. If you are using raw squash and/or zucchini, make sure to adjust cooking time.

Healthy crockpot dishes: Pork, Squash, Butternut and Zucchini Stew is a post from: This Mama Cooks! Stop by for more healthy recipes!