I'm going to post one slow-cooker recipe each week until I run out of ideas. Each recipe will use whole foods, be high in fibre and low in salt, and contain no processed foods of any kind. They'll also be easy to prepare.
Thai Peanut Chicken, adapted from The 150 Healthiest Slow Cooker Recipes on Earth, by Jonny Bowden and Jeannette Bessinger.
chicken drumsticks and thighs, on the bone but without skin
1 sweet onion, run through food processor
1 cup peanut-only peanut butter (i.e. no added salt, sugar, trans fats, or chemicals)
1/2 cup low-sodium chicken broth
1/4 cup low-sodium tamari sauce
juice of 1 large or 3 small limes
4 cloves of garlic, crushed or minced
1 inch chunk of fresh ginger, peeled and grated or minced
1 tablespoon honey
1 tablespoon rice wine vinegar
1/2 teaspoon red pepper (optional, I don't use this)
Brown chicken pieces, or omit this step. Put chicken in slow cooker.
Soften onions, put in slow cooker. If you browned the chicken, you can throw the onion in the same skillet so it cooks in the chicken residue.
In food processor or blender, or with hand mixer, combine all remaining ingredients until well blended.
Pour sauce into slow cooker and move chicken pieces around so that all are coated thoroughly.
Cook 4 hours on low.
Remove chicken and keep warm. Continue cooking sauce for 4 more hours on low. Return chicken to sauce for last half hour.
You could serve this with rice noodles or rice. I make a pot of brown rice, which is healthier and re-heats beautifully.
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