Healthy Recipes

Slow Cooker

Beef Stroganoff Crockpot

4 Servings

Trim the steak into bite size pieces. Wash and slice the mushrooms. Pour olive oil into crockpot. Stir in steak, mushrooms and onion, coating with the oil. Add 3/4 cup beef stock, pink salt and herbs de provence. Cook for 4 hours on low. Turn on high after 4 hours. Add 1-2 tablespoons arrowroot powder or cornstarch to the remaining 1/4 cup beef stock in a cup and stir well. Add to the crockpot and cook on high for another hour or so to thicken the sauce. Depending on your crockpot, you may need to remove some liquid and heat on high on the stove to get it hot enough to thicken. Turn crockpot on low. Add the sour cream and serve immediately with whole wheat noodles or mashed potatoes.

Calories 235 per 6oz serving

Protein 18.5g, Carbs 6g, Fat 14g, Sat Fat 5g, Sodium 864mg, Cholesterol 63mg

Beneficial Nutrients

Vit B2 .23mg, B3 3mg, B5 1.3 mg, B6 .33mg, B12 4.44mcg. Calcium 15mg, Magnesium 24mg, Potassium 305mg, Iron 2.5mg, Selenium 26.6mcg, Zinc 4.2mg

Cook Time: 5 hours

Ingredients

  • 1 lb round or sirloin steak
  • 4 1/2 oz shitake mushrooms
  • 1 Tbsp extra virgin olive oil
  • 1 medium onion, chopped
  • 1 C beef stock
  • 1 tsp pink salt
  • 1/4 tsp crushed herbs de provence
  • 2 Tbsp sour cream

Crockpot Cheesy Rice, Mushroom & Spinach Casserole

6 Servings

In a skillet, heat oil over medium heat, cooking onion, celery and mushrooms until softened. Add garlic, gingerroot, cumin, salt and pepper and cook, stirring for 1 minute. Add sun-dried tomatoes, tomatoes, and vegetable stock and bring to a boil. Transfer to slow cooker stoneware. Add rice and stir to combine. Cover and cook on low 7-8 hours until rice is tender. Stir in spinach and sprinkle cheese on top of mixture. Cover and cook on high for 20-25 minutes or until cheese is melted.

Calories 471 per 2 cup serving

Protein 14.6g, Carbs 59g, Fat 17g, Sodium 6404mg, Fiber 5g

Beneficial Nutrients

Vit A, Folate, Vit C, Calcium, Potassium, Magnesium, Selenium. This recipe provides all the amino acids to make a complete protein.

Cook Time: About 8 hours

Ingredients

  • 2 Tbsp olive oil
  • 2 large portabello mushrooms, sliced thin
  • 4 stalks celery, thinly sliced
  • 2 cloves garlic, minced
  • 1 Tbsp minced gingerroot
  • 1 tsp ground cumin
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 1/4 C oil-packed sun-dried tomatoes, chopped
  • 1 can (28 oz) coarsely chopped tomatoes
  • 3 C vegetable stock (substitute chicken stock in not vegetarian)
  • 2 C long grain brown rice
  • 1 lb fresh spinach or a 10 oz bag, washed, stems removed and chopped
  • 2 C shredded cheddar cheese

Crockpot Chicken with Olives

6 Servings

Rinse chicken, set aside. In a 4 quart crockpot, combine the mushrooms, undrained tomatoes, frozen artichoke hearts, onions, olives, chicken stock and wine. Stir in arrowroot powder, curry powder, thyme, salt and pepper. Add the chicken and spoon some of the mixture over the chicken. Cover and cook on low for 7-8 hours. Serve with cooked couscous or brown rice and a salad for a quick meal after work.

Calories 230 per serving

Protein 18.5g, Carbs 12g, Fat 10g, Sat Fat 1.2g, Fiber 2.4g, Sodium 975mg

Beneficial Nutrients

Vit A 432 IU, B2 .17mg, B3 8.9mg, B5 .94mg, B12 .28mcg, Vit C 13.5mg, Calcium 48mg, Iron 1.9mg, Magnesium 25mg, Potassium 393mg, Selenium 15mcg

Cook Time: 7-8 hours

Ingredients

  • 6 chicken breasts
  • 2 C sliced fresh mushrooms
  • 15 oz chopped tomatoes
  • 8 oz frozen artichoke hearts
  • 1 C chicken stock
  • 1 medium onion, chopped
  • 1/2 C sliced pitted ripe olives
  • 1/4 C dry white wine
  • 1 Tbsp arrowroot powder
  • 3/4 tsp dried thyme, crushed
  • 1/4 tsp sea salt
  • 1/4 tsp coarse black pepper

Herby Crockpot Beef Stew

6 Servings

Combine flour, salt and pepper in bowl. Dredge meat in seasoned flour, then brown in oil in saucepan. Place meat in slow cooker. Combine remaining ingredients in bowl, then pour over meat and stir. Cover and cook on low 10-12 hours. Stir before serving.

Calories 321 per 1 1/4 cup

Protein 31g, Carbs 24g, Fat 10.6g, Sodium 1202mg, Fiber 6.4g

Beneficial Nutrients

Vit A, B1, B2, B3, B5, B6,Vit C, Vit D, Calcium, Iron, Potassium, Selenium, Magnesium, Zinc.

Cook Time: 10-12 hours

Ingredients

  • 1-2 lbs beef stew meat cubed
  • 2-3 Tbsp extra virgin olive oil
  • 1/4 C flour
  • 1 1/2 tsp sea salt
  • 1/4 tsp pepper
  • 1 C beef stock
  • 1/4 C red wine
  • 28 oz chopped tomatoes with juice
  • 2 Tbsp worcesteshire
  • 2 Tbsp dried parsley
  • 1 tsp Hungarian paprika
  • 7 large mushrooms, cleaned and coarsely chopped
  • 3 garlic cloves, pressed
  • 1 C onion, chopped
  • 1 C potato, chopped
  • 1/2 C carrot, chopped
  • 1/2 C frozen green peas
  • 2 stalks celery, chopped

Slow Cooker Black Bean Soup

6 Servings

Cook bacon until crisp in a skillet over medium-high heat. Drain on a paper towel. Reserve 1 tablespoon of the bacon fat in the pan. Reduce heat to medium. Add onions, carrots, and bell pepper, and cook until vegetables are softened. Add garlic, thyme, cumin seeds, oregano, salt, pepper and cayenne and cook, stirring for one minute. Add tomato paste and stir to combine. Transfer contents to slow cooker. Add bacon, stock and beans and stir. Cover and cook on low 8-10 hours. Just before serving, stir in lime juice; puree as desired. Serve with cilantro and sour cream or salsa if desired.

Calories 275 per 20 oz serving

Protein 15g, Carbs 45g, Fat 4.5g, Sat Fat .3g, Fiber 16g, Sodium 2470mg, Cholesterol .42mg, Phytosterols 12mg

Beneficial Nutrients

Vit A 6188 IU, B1 .35mg, B2 .28mg, B3 1.76mg, B5 .49mg, Folate 139mcg, Vit C 39mg, Calcium 111mg, Iron 5.8mg, Magnesium 89mg, Potassium 855mg

Cook Time: 8-10 hours

Ingredients

  • 6 slices bacon, chopped
  • 2 onions, finely chopped
  • 1 large green or red bell pepper, chopped
  • 2 carrots, peeled & chopped
  • 2 garlic cloves, minced
  • 1 tsp dried thyme leaves
  • 2 Tbsp cumin seeds
  • 1 Tbsp dried oregano leaves
  • 1 tsp sea salt
  • 1 tsp cracked black peppercorns
  • 1/4 tsp cayenne pepper
  • 2 Tbsp tomato paste
  • 6 C dry black beans, soaked, cooked & drained
  • 1/3 C freshly squeezed lime juice
  • Finely chopped cilantro

Slow Cooker Chicken

3 Servings

Combine all ingredients in a ceramic slow cooker and cook on low 8-10 hours. The chicken and mushrooms are very flavorful and moist. You can also use this recipe for baked chicken in the oven. Combine the ingredients in a covered roasting pan and bake at 350 for an hour and a half.

Calories 166 per serving

Protein 19.5g, Carbs 7.5g, Fat 1g, Fiber 1.75g, Sodium 58mg

Beneficial Nutrients

B1 .14mg, B2 .61mg, B3 13mg, B5 2.3mg, B6 .54mg, B12 .33mcg, Calcium 27mg, Iron 1.5 mg, Magnesium 41mg, Potassium 813mg, Selenium 25mcg, Zinc 1.3mg

Cook Time: 8-10 hours

Ingredients

  • 3 chicken breast (10 oz each)
  • 1 C white wine
  • 1 garlic clove, pressed
  • 1 Tbsp chopped shallot
  • 2 tsp grated ginger root
  • 6 large portabella or shitake mushrooms, sliced thick