Cookbook: CROCKPOT - Healthy Recipes, Easy To Make, Lose Weight with Delicious Meals (Crockpot Recipes, Slow Cooker, Dinner Recipes, Breakfast, Soup, Slow Cooker Cookbook, Stew) (9 page)

Servings - 8

Ingredients:

For vegetables:

•
2 pounds extra firm tofu, chop into 1/2 inch thick slices

•
5-6 stalks of broccoli (florets not needed), slice into 1/4 inch round thick slices

•
2 cans (8 ounce each) sliced water chestnuts

•
4 medium zucchini, cut into 1/2 inch cubes

•
1 medium red bell pepper, cut into 1 inch squares

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1 medium green bell pepper, cut into 1 inch squares

•
Cooking spray

For the sauce:

•
1 large onion, minced

•
6 cloves garlic, minced

•
2 tablespoons fresh ginger, minced

•
1/2 cup hoisin sauce

•
2 cups tomato sauce, unsalted

•
1 teaspoon Worcestershire sauce

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1/4 cup seasoned rice wine vinegar

•
2 tablespoons light soy sauce

•
4 teaspoons molasses

•
1/4 cup water

•
2 tablespoons spicy brown mustard

•
1/2 teaspoon crushed red pepper

•
1/2 teaspoon five spice powder

•
Black pepper powder to taste

•
Salt to taste

Directions:

➢
Place the tofu slices on paper towels and press lightly to remove excess liquid from tofu. Once it is done chop into triangles.

➢
Spray the pot of slow cooker with cooking spray.

➢
Place a nonstick skillet over medium heat. Spray with cooking spray. Add tofu slices in batches and cook on both the sides until brown. Transfer into the slow cooker.

➢
To make the sauce: To the same skillet, spray a little more oil. Add onions, garlic and ginger. Sauté until onions are translucent. Add rest of the ingredients, mix well and bring to a boil. Transfer the sauce into the slow cooker over the tofu pieces. Cover and cook on High for 3 hours or on Low for 5-6 hours. Add the vegetables into the pot. Mix well. Cover and cook on High for an hour. Serve over brown rice.

Nutritional value

This is perfect for the vegetarians loaded with protein from tofu and fiber from the vegetables. The dish is a great source of numerous vitamins and minerals required by your body. This dish is rich in the minerals iron and potassium.

Servings - 6

Ingredients:

•
2 cups wild rice

•
5 cups broth (chicken or vegetable)

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1 large onion, diced

•
2 stalks celery, diced

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4 cloves garlic, minced

•
2 large carrots, diced

•
4 tablespoons dried porcini

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1 teaspoon dried chervil

•
Black pepper powder to taste

•
Salt to taste (optional)

Directions:

➢
Add all the ingredients to the slow cooker and mix well. Cover and cook on Low for 4 hours. Check after 4 hours, if rice is not tender cook for some more time but do not overcook.

Nutritional value

Wild rice is a nutritious grain and not rice actually. This dish contains a lot of proteins. There is an abundance of sodium and potassium in the dish.

A slow cooker is a must-have especially if you are busy. You can simply put all the ingredients and cook your meal throughout the night or even as you are at work and wake up or come home to an amazing meal. Isn’t that just amazing!

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