Serving Size: 1 1/4 cups | Serves: 6
2 pounds boneless pork butt, roast, or shoulder 1 cup bell pepper (any color), diced (1 medium pepper) 1 cup onion, diced (1 medium onion) 1 ½ cups salsa 1 can (15 ounces) low sodium pinto beans 1 can (14.5 ounces) low sodium diced tomatoes Directions:
Trim the visible fat from the pork. Cut into 2-inch chunks. Place in the slow cooker. Add the pepper, onion, and salsa. Cook on a low setting for 6 hours or a high setting for 3 hours. Pull the meat apart into shreds with a fork. You should have about 4 cups. Put half (2 cups) of the shredded pork in the refrigerator or freezer. This could be used for the Shredded Pork Sandwich, spendsmart.extension.iastate.edu. Freeze pork if it will not be used within 4 days. Return the rest of the pork to the slow cooker. Add the pinto beans and diced tomatoes. Cook another 30 minutes until hot.
Nutrition information per serving: 240 calories, 9g total fat, 3g saturated fat, 0g trans-fat, 40 mg cholesterol, 490mg sodium, 21g total carbohydrate, 7g fiber, 6g sugar, 18g protein.
This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit
Serving Size: 1/2 cup | Serves: 6
1 onion, diced 2 cloves garlic, minced 1 cup dried lentils, rinsed 1 tablespoon homemade taco seasoning mix 3 cups water
Spray slow cooker with nonstick cooking spray. Stir all ingredients together in the slow cooker. Cook on high for 4 hours. Use cooked lentils as the filling for lentil tacos, burrito bowls, or taco salads.
Nutrition information per serving: 120 calories, 0g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15mg sodium, 23g total carbohydrate, 4g fiber, 2g sugar, 8g protein This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
Serving Size: 1 1/2 cup | Serves: 8
2 cans (15 oz each) diced tomatoes 3/4 cup dried black beans, rinsed 1 bag (16 ounces) frozen corn, thawed 2 cups water 1 teaspoon chili powder 1/4 teaspoon pepper 1 pound skinless boneless chicken breast, thawed Optional—Baked tortilla chips, chili fakes, chopped cilantro, jalapenos, lime, chopped avocado, light sour cream, salsa, or shredded cheese Directions:
Add all ingredients to the slow cooker. Cook for 4–6 hours on high heat or 8–10 hours on low. Remove chicken right before serving. Shred using two forks. Stir shredded chicken into soup. Serve with choice of optional ingredients.
TIPS: Use Mexican diced tomatoes to add spice.
Nutrition information per serving: 210 calories, 3g total fat, 0g saturated fat, 0g trans fat, 35mg cholesterol, 270mg sodium, 28g total carbohydrate, 6g fber, 4g sugar, 19g protein
This recipe is courtesy of ISU Extension and Outreach’s
Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
January is National Slow Cooker Month, a perfect time to try out some new recipes or dig out your favorites. But first, here are some safety tips when using your slow cooker:
Thaw first. Always thaw meat or poultry, following safe thawing practices, before placing in a slow cooker. Preheat cooker. If possible, preheat the cooker and add hot liquids. Put vegetables on the bottom or sides. Vegetables cook the slowest, so place them near the heat. Don’t cook on warm. Do not use the warm setting to cook food. This setting keeps food warm; it does not cook it. Keep the lid on. Each time you raise the lid, the temperature drops 10–15 degrees and the cooking process slows by 30 minutes. Check the temperature. Before taking a bite, use a food thermometer. Visit Foodsafety.gov for a chart on safe minimum internal cooking temperatures. Cool properly. Do not leave cooked food in the crock to cool. Place leftovers in shallow containers and refrigerate. Do not reheat food or leftovers in a slow cooker. Instead, reheat on stove top or microwave (165°F or above) and transfer to slow cooker to keep warm (140°F or above).
USDA Slow Cookers and Food Safety, fsis.usda.gov