Diabetic Slow Cooker by Diabetic Living Editors

Author:Diabetic Living Editors
Language: eng
Format: epub
Publisher: Houghton Mifflin Harcourt
Published: 2013-03-21T04:00:00+00:00

Cheesy Ham and Veggie Bowls

* * *

PREP: 15 minutes SLOW COOK: 6 to 7 hours (low) or 3 to 31⁄2 hours (high) STAND: 10 minutes

MAKES: 2 servings (11⁄2 cups each)

1 small zucchini, chopped (11⁄2 cups)

11⁄2 cups frozen whole kernel corn

1 red sweet pepper, chopped (3⁄4 cup)

1⁄2 medium fresh poblano chile pepper, seeded and thinly sliced*

11⁄2 ounces reduced-sodium ham, chopped

1⁄2 teaspoon smoked paprika

2 tablespoons water

1⁄3 cup thinly sliced green onions

1⁄4 cup shredded reduced-fat cheddar cheese (1 ounce)

2 tablespoons snipped fresh cilantro or parsley

1 tablespoon fat-free milk

2 tablespoons shredded reduced-fat cheddar cheese

1. In a 2-quart slow cooker combine zucchini, corn, sweet pepper, poblano pepper, ham, and paprika. Drizzle the water over mixture in cooker.

2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 31⁄2 hours. Stir in green onions, 1⁄4 cup cheese, the cilantro, and milk. Remove liner from cooker. Let stand, covered, for 10 minutes. Serve in bowls; top with remaining cheese.

*Test Kitchen Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

PER SERVING: 251 cal., 7 g total fat (4 g sat. fat), 26 mg chol., 364 mg sodium, 37 g carb. (5 g fiber, 9 g sugars), 16 g pro. Exchanges: 2 starch, 1.5 lean meat, 1 vegetable.

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