NORTHWOODS COOKS: Eat healthy with low-fat recipes

Many people make resolutions to eat healthier during the New Year. This month’s Northwoods Cooks will feature a variety of ways to eat healthier.

Traditional enchiladas baked in the oven and covered with cheese are often high in fat. This week's slow cooker version is made with turkey and is a healthier alternative made in a slow cooker. (Adobe Stock)
Olga Nayashkova -

These recipes from the “Fix and Forget It Lightly” cookbook by Phyllis Pellman Good are low in fat and make a quick one-pot main dish in a slow cooker.

Beef Stroganoff

1-1/2 lbs. lean beef stewing meat, trimmed of fat

1 onion, chopped


1 garlic clove, minced

1 tsp. salt

1/4 tsp. black pepper

1 lb. fresh mushrooms

10-3/4-oz. can 98 percent fat free cream of mushroom soup

1 cup water

1 cup fat-free sour cream

Combine all ingredients except sour cream in slow cooker. Cook on low 6-8 hours. Stir in sour cream. Cook on high for a few months nutes to heat sour cream before serving.


German Pot Roast

2 lbs. boneless lean pork meat

1 tsp. garlic salt

1/2 tsp. black pepper

4 large sweet potatoes, peeled and diced

2 medium-sized onions, sliced

1/2 tsp. dried oregano


14-1/2-oz. can low sodium tomatoes

Place pork roast in slow cooker. Sprinkle with garlic salt and pepper. Add remaining ingredients. Cover and cook on high 4-5 hours or on low 7-8 hours.

Turkey Enchiladas

10-oz. turkey breast, roasted

10-oz. can low-sodium tomato sauce

4-oz. can chopped green chili's

2 Tbsp. Worcestershire sauce

1-2 Tbsp. chili powder

1/4 Tbsp. garlic powder

8 7-inch flour tortillas

Remove skin from turkey and place in a slow cooker. Combine remaining ingredients and pour over turkey.

Cover and cook on low for 6-8 hours. Remove turkey and shred with a fork, then return to the slow cooker. Spoon about 1/2 cup turkey mixture into the tortilla. Fold bottom of tortilla over filling and roll up. Add optional toppings of chopped green onions, sliced ripe olives, chopped tomatoes, shredded lettuce, shredded low-fat cheddar cheese and fat-free sour cream.

Chicken Dinner

4 medium-sized potatoes, cut into chunks

4 carrots, sliced

1 large onion, chopped

4 cabbage wedges

1 can cream of mushroom soup

1/2 cup water

4 boneless, skinless chicken breast halves

Layer vegetables in bottom of slow cooker. In small bowl, mix soup and water together. Add 1 tsp. salt and 1/2 tsp. black pepper (optional). Spoon half of mixture over vegetables.

Place chicken on top and cover with remaining diluted soup. Cook on high for four hours or on low for 7-8 hours, or until vegetables are done.


1 Tbsp. olive oil

1 large onion, chopped

6 large garlic cloves, minced

1 green bell pepper, cut into strips

1 medium-sized eggplant, cubed

2 cups mushrooms, thickly sliced

4 tomatoes, cubed

1 cup low-sodium tomato puree

1/4 cup dry red wine or wine vinegar

1 Tbsp. lemon juice

2 tsp.s dried thyme

1 tsp. dried oregano

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. to 1/2 black pepper

4 Tbsp. minced fresh basil

1/4 cup fresh parsley, chopped

Turn the slow cooker on high for 2 minutes. Pour olive oil into a slow cooker. Add all remaining ingredients except parsley and basil. Cover and cook on high for 2 hours, then on low 4-5 hours. Siri fresh basil. Sprinkle with parsley before serving.

Pizza Potatoes

6 medium potatoes, peeled and thinly sliced

1 large onion, thinly sliced

1 Tbsp. olive oil

1 ounce sliced pepperoni

1/4 lb. grated low-fat mozzarella cheese

8-oz. can fat-free pizza sauce

In a large skillet, saute potato and onion slices in oil until the onion becomes transparent, stirring constantly to prevent sticking. Drain well.

Combine potatoes and onions with pepperoni and cheese in slow cooker. Pour pizza sauce over top. Cover and cook on low for 6-10 hours.

Related Topics: FOODRECIPES
Lorie Skarpness has lived in the Park Rapids area since 1997 and has been writing for the Park Rapids Enterprise since 2017. She enjoys writing features about the people and wildlife who call the north woods home.
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