Excerpt
The following is an excerpt from the book Fix-It and Forget-It Diabetic
Cookbook: Slow Cooker Favorites -- to include Everyone!
by Phyllis Pellman Good with American Diabetes Association
Published by Good Books; January 2005; $15.95US; 1-56148-459-8
Copyright © 2005 Good Books, Intercourse, PA 17534


Mile-High Shredded Beef Sandwiches
Miriam Christophel
Battle Creek, MI
Mary Seielstad
Sparks, NV

Makes 8 servings
(Ideal slow cooker size: 4-quart)

3 lb. chuck roast, or round steak, trimmed of fat
2 Tbsp. oil
1 cup chopped onions
1/2 cup sliced celery
2 cups lower-sodium, 98%-fat-free beef broth
1 garlic clove
3/4 cup ketchup
2 Tbsp. brown sugar
2 Tbsp. vinegar
1 tsp. dry mustard
1/2 tsp. chili powder
3 drops Tabasco sauce
1 bay leaf
1/4 tsp. paprika
1/4 tsp. garlic powder
1 tsp. Worcestershire sauce

1. In skillet brown both sides of meat in oil. Add onions and celery and
sauté briefly. Transfer to slow cooker. Add broth.
2. Cover. Cook on Low 6-8 hours, or until tender. Remove meat from cooker
and cool. Shred beef.
3. Remove vegetables from cooker and drain, reserving 11/2 cups broth.
Combine vegetables and meat.
4. Return shredded meat and vegetables to cooker. Add broth and remaining
ingredients and combine well.
5. Cover. Cook on High 1 hour. Remove bay leaf.
6. Pile into 8 sandwich rolls and serve.

Exchange List Values: Carbohydrate 1.0, Meat, lean 3.0

Basic Nutritional Values: Calories 239 (Calories from Fat 88), Total Fat 10
gm (Saturated Fat 2.4 gm, Polyunsat Fat 1.3 gm, Monounsat Fat 4.6 gm,
Cholesterol 73 mg), Sodium 444 mg, Total Carbohydrate 12 gm, Dietary Fiber 1
gm, Sugars 8 gm, Protein 25 gm

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Ann's Boston Baked Beans
Ann Driscoll
Albuquerque, MN

Makes 20 side dish servings
(Ideal slow cooker size: 4-5-quart)

1 cup raisins
2 small onions, diced
2 tart apples, unpeeled, diced
1 cup chili sauce
1 cup chopped extra-lean, reduced-sodium ham
1 lb. 15-oz. can baked beans
2 141/2-oz. cans baked beans, no-added-salt
3 tsp. dry mustard
1/2 cup sweet pickle relish

1. Mix together all ingredients.
2. Cover. Cook on Low 6-8 hours.

Exchange List Values: Starch 1.0, Fruit 0.5, Carbohydrate 0.5

Basic Nutritional Values: Calories 148 (Calories from Fat 6), Total Fat 1 gm
(Saturated Fat 0.1 gm, Polyunsat Fat 0.2 gm, Monounsat Fat 0.1 gm,
Cholesterol 3 mg), Sodium 443 mg, Total Carbohydrate 32 gm, Dietary Fiber 6
gm, Sugars 16 gm, Protein 6 gm

------------------------------


Seven Layer Bars
Mary W. Stauffer
Ephrata, PA

Makes 18 servings
(Ideal slow cooker size: 4-5-quart)

2 Tbsp. light, soft tub margarine, melted
1/2 cup graham cracker crumbs
1/4 cup chocolate chips
2 Tbsp. butterscotch chips
1/4 cup flaked coconut
1/2 cup chopped pecans
1/2 cup fat-free sweetened condensed milk

1. Layer ingredients in a bread or cake pan that fits in your slow cooker,
in the order listed. Do not stir.
2. Cover and bake on High 2-3 hours, or until firm. Remove pan and uncover.
Let stand 5 minutes.
3. Unmold carefully on plate and cool.

Exchange List Values: Carbohydrate 0.5, Fat 1.0

Basic Nutritional Values: Calories 87 (Calories from Fat 42), Total Fat 5 gm
(Saturated Fat 1.4 gm, Polyunsat Fat 0.9 gm, Monounsat Fat 2.3 gm,
Cholesterol 0 mg), Sodium 37 mg, Total Carbohydrate 11 gm, Dietary Fiber 1
gm, Sugars 9 gm, Protein 1 gm

Copyright © 2005 Good Books, Intercourse, PA 17534

Reprinted from Fix-It and Forget-It Diabetic Cookbook: Slow Cooker
Favorites -- to include Everyone!. Copyright by Good Books
(www.goodbks.com). Used by permission. All rights reserved.