Slow Cooking Saves Time, Adds Flavour

Try these delicious slow cooked meals that take minutes to prepare while you make breakfast, and cook all day, while you do other things.

When you're ready to eat, steam some greens and serve.

Wine & Tomato Braised Chicken

Ingredients:
1 tablespoon olive oil
1 large onion, thinly sliced
4 cloves garlic, minced/pureed
1 teaspoon dried thyme (optional)
1 teaspoon fennel seeds (fresh fennel works too and is in season)
1 teaspoon freshly ground pepper
1 bay leaf
1 cup dry white wine or chicken stock
1 can diced tomatoes, with juice
1 teaspoon salt
5 chicken thighs, skin removed, trimmed
1/4 cup finely chopped fresh parsley (optional)

Preparation:

Heat oil, add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes.

Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute.
Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits.
Add tomatoes and their juice and salt; stir well.

Place chicken thighs in the slow cooker and pour the tomato mixture over the chicken.
Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low.

Serves 5
Per serving: 260 calories; 13 g fat ( 4 g sat , 5 g mono ); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

Slow Cooked Beans

Ingredients:

1 pound dried beans, such as cannellini beans, black beans, kidney beans, black-eyed peas, great northern beans or pinto beans
1 onion, chopped
4 cloves garlic, minced
6 sprigs fresh thyme, or 1 teaspoon dried
1 bay leaf
5 cups boiling water
1/2 teaspoon salt

Preparation:

Use the quick-soak method: Place beans in a large pot with enough water to cover by 2 inches.

Bring to a boil over high heat. Remove from heat and let stand for 1 hour.)

Drain the beans and place them in a slow cooker. Add onion, garlic, thyme and bay leaf. Pour in boiling water. Cook, covered, on high until beans are tender, 2 to 3 1/2 hours. Add salt, cover, and cook for 15 minutes more.

6 cups/serves
Per cup: 260 calories; 1 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 48 g carbohydrates; 0 g added sugars; 15 g protein; 19 g fiber; 201 mg sodium; 726 mg potassium.

Nutrition Bonus: Folate (61% daily value), Iron (25% dv), Magnesium (24% dv), Potassium (21% dv), Calcium (15% dv).