Welcome to this slow cooker/crockpot blog. I believe slow cookers are the best thing to happen to modern day cooks. I used mine often when I worked outside the home and continue to do so even in retirement. It is so nice to put food on and forget about it. Slow cookers also allow us to cook many things we would normally have to use the oven for; what a relief in hot Texas weather! Some of these recipes are mine, many are ones I have collected over the years.

Friday, September 28, 2012


1 tbsp olive oil
1 large onion, chopped
1 large green bell pepper, coarsely chopped
2 celery stalks, coarsely chopped
3 garlic cloves, minced
1/2 lb boneless ham steak, diced
2 tsp Creole seasoning
2 cans (15-oz each) red kidney beans, rinsed and drained
1 (28-oz) can whole tomatoes in puree, coarsely chopped
3 cups hot cooked brown rice
6 scallions, sliced thin, for garnish

In a large nonstick skillet over medium-high heat, heat the oil.  Add the onion, bell pepper, celery, and garlic; cook, stirring frequently.  Cook about 8-10 minutes until vegetables are crisp tender.  Add the ham and Creole seasoning.  Cook mixture, stirring often, for a minute or two until ham is heated through. 

Transfer mixture to a slow cooker or crockpot and stir in the beans and tomatoes.

Place lid on cooker and cook 3 to 4 hours on high or 6 to 8 hours on low.

To serve, divide the rice into serving dishes and top with the cooker mixture.  Sprinkle with the scallions.

Yield: 6 servings

Per serving of 1 1/3 cups bean mixture over 1/2 cup rice = 350 calories, 6 g fat, 1 g sat fat, 0 g trans fat, 18 mg cholesterol, 001 mg sodium, 57 g carbs, 12 g fiber, 20 g protein, 112 mg calcium

WW Points = 7

NOTE: This is a good recipe for diabetics, too, with a good carbs to protein ratio.

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