SLOW COOKER

Skinny Turkey Green Chili Soup

Yields: 6 servings – serving size: 1-1/2 cups – Calories: 220 – total fat: 2 g – Protein: 21g

Ingredients

  • 1 lb lean ground turkey
  • 1 medium red onion, chopped
  • 4 garlic cloves, chopped
  • 1 tbsp black pepper
  • 1 green pepper, diced
  • 1 quart chicken broth (low fat) 
  • 2 cups water
  • 1 can (16oz) white navy beans, drained
  • 2 tbsp salt

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Directions

1. Brown the turkey with the onions and garlic, drain any fat

2. Place the turkey mixture, and remaining ingredients in slow cooker on medium for 2-4 hours.  Enjoy!

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Jambalaya with Chicken ‘n’ Shrimp

Yields: 4 servings – serving size: 1 cup – Calories:450 – Carbs:45g – Protein: 40g

Ingredients

  • 1 lb boneless skinless chicken breasts, cut into bite sized pieces
  • 1 medium onion, chopped
  • 1 green pepper, diced
  • 5 stalks celery, diced
  • 1 cup chicken broth (low fat)
  • tbsp dried oregano
  • 1 tbsp cajun or creole seasoning
  • 1 (28oz) can diced tomatoes
  • 1 lb peeled deveined shrimp, tails removed
  • 2 cups brown rice, cooked
  • salt and pepper to taste
  • fresh chopped parsley, for garnish

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Directions

Combine everything except the shrimp, rice and parsley in the slow cooker. Cook over low heat for 8 hours, or high heat for about 5 hours. Add the shrimp and cook for 15-20 min until cooked through. (a bit longer for low heat) Serve over rice with fresh chopped parsley on top.

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Chicken Curry for the Slow Cooker

Yields: 9 servings – 1-1/4 cups – Calories: 300 – Carbs: 35g – Protein: 18g

Ingredients

  • 1 lb boneless skinless chicken breast, cut into bite sized pieces
  • 1 medium onion, thin sliced
  • 1 (15oz) can chickpeas
  • 4-6 small red potatoes, cubed
  • 5 medium carrots, chopped
  • 1 cup coconut milk
  • 1 cup chicken stock (low fat)
  • 4 large tomatoes, chopped
  • 2 tbsp curry powder
  • 1 tbsp salt
  • 1 tsp cayenne pepper
  • 1 tsp paprika
  • 1 cup frozen green peas
  • 2 tbsp lemon juice
  • 1/3 cup chopped cilantro (optional)

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Directions

1.  In a 5 quart (or about) slow cooker, mix coconut milk, chicken stock, curry powder, salt, paprika, and cayenne. Add chicken, onion, chickpeas, carrots, tomatoes, and potatoes. Cook on high for 4 hours.

2. Add frozen peas, lemon juice during the last 10 min of cooking. Or, if you don’t plan to serve right away, add these ingredients while the slow cooker is set to warm.

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Slimming Spinach Lasagne

yields 12 servings- calories: 320 – tatal fat: 4g – Carbs: 30g – Protein:12g

Ingredients

  • 1 tbsp olive oil
  • 1 (5oz) package baby spinach or 6 cups packed baby spinach
  • 2 (24oz) Jars marinara sauce, no added sugar
  • 1 cup reduced fat ricotta cheese
  • 1 cup low fat cottage cheese
  • 1 cup reduced fat mozzarella cheese
  • 1/3 cup grated parmesan cheese
  • 1 tbsp dried oregano
  • 12 whole wheat lasagna noodles, uncooked, break in half

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Directions

1. Add olive oil to a large skillet, add spinach and cook over low heat just until wilted, about a few minutes.

2. Combine in a medium bowl ricotta cheese, cottage cheese, mozzarella cheese, and oregano. Add 1 cup marinara to the bottom of the slow cooker. Next add a layer of broken lasagna noodles, spread 1/4 of the cheese mixture over noodles, next top with 1/4 wilted spinach. Repeat the layers until all the ingredients are used up.

3. Cover and cook until noodles are soft and cheese is bubbling. Cook on low heat 4-5 hours or high heat for 2-3 hours. Remove the lid and add parmesan to the top. Turn off slow cooker and allow to set for 15 min before cutting. Garnish with herbs if desired.   Enjoy!

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Skinny Spaghetti Meat Sauce

Yields: 6 servings – Serving Size: 1 cup spaghetti sauce –  Calories: 220 – Total Fat: 12 g – Carbs: 9g – Protein: 18g

Ingredients

  • 18 oz lean ground turkey or beef
  • 3 cloves of garlic, minced
  • 1 medium onion, chopped
  • 2 medium carrots, peeled, diced
  • 1 (5oz)  an tomato paste
  • 5 oz water
  • 2 cans (15oz each) of diced tomatoes with liquid
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 tbsp oregano

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Directions

Over medium-high heat, in a skillet, add ground meat and cook while breaking apart with a fork. Cook just until it’s no long pink. Drain off any fat and add to slow cooker along with the remaining ingredients. Cover and cook on low 6-8 hours, or high for 3-4 hours. Pour on top of whole wheat spaghetti noodles.

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Slow Cooker Chicken Chili

Yields: 10 servings – Serving size: 1 cup – Total Fat: 4g – Protein: 29g Calories: 260 – Carns: 26g

Ingredients

  • 2 cloves garlic, minced
  • 1 cup diced red onion
  • 3 boneless skinless chicken breasts (2lbs)
  • 1 (15oz) can fire roasted diced tomatoes with liquid
  • 1 (6oz) can tomato paste
  • 1.5 cups chicken broth, fat free
  • 2 tbsp chili powder
  • 1 tsp paprika
  • 1 tsp
  • salt and pepper to taste
  • 1 can (15oz) Cannellini or Navy beans, drained
  • 1 can (15oz) Kidney beans, drained
  • 1/3 cup low fat shredded cheddar to garnish

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Directions

  • Combine all the above ingredients in the slow cooker. Cover and cook on low for 8 hours in a 4-6 quart slow   cooker. Spoon into bowls and garnish with a little cheddar and diced onions if desired.

Note: The chicken used in this recipe was raw when going in the slow cooker. If you already have cooked the chicken, just add it about an hour before the end of cooking time.

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3 Ingredient Balsamic Chicken

Yields: 6 servings – Calories: 260 – Carbs: 7g – Total Fat: 1g – Protein: 35

Ingredients

  • 2 lbs boneless skinless chicken breasts
  • 1 (16oz) jar chunky salsa
  • 2/3 cup balsamic vinegar

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Directions

  • Add chicken to the slow cooker, pour salsa and vinegar on top. Cover and cook on low for 6 hours or high for 4 hours.

tip:you can serve on top of brown rice, quinoa, or whole wheat pasta. Or shred and eat on buns or make as tacos or burritos.

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Filling Chili Carn Carne

Ingredients

  • 1 lb lean ground turkey or beef
  • 1 medium onion, diced
  • 2 cans (15oz) fire roasted diced tomatoes
  • 1 (6oz) can tomato paste
  • 1 (4.5oz) can green chilies
  • 3 tbsp chili powder
  • 1 tbsp salt
  • 1 tbsp paprika
  • 2 (15oz) cans red chili beans, drained
  • 2 cups water
  • 1/2 cup shredded low fat mozzarella cheese (optional)

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Directions

  1. Add ground turkey and onions to a large pot and cook until meat is no longer pink. Drain any fat.
  2. Add the cooked meat and remaining ingredients to the slow cooker. Cover chili and cook on low for 6-8 hours or high for 3-4 hours. 

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Perfect Turkey ‘n’ Gravy

serves: about 10 – size: 4oz breast – calories: 160 – carbs: 10g – fat: 3g – old points: 4 – points+:4 

Ingredients

  • 1 1/2 tbsp margarine or olive oil
  • 1 large red onion, chopped
  • 2 medium carrots, peeled, chopped
  • 2 stalks of celery, chopped
  • 7-8 garlic cloves, minced
  • 1/3 cup flour
  • 2 cups low fat chicken broth
  • 1 cup water
  • 2 tbsp oregano
  • 2 tbsp basil
  • 4-5 lbs turkey, fat trimmed, bone in, skin on (remove later) 
  • salt and pepper

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Directions

  1. Melt margarine in a 12 inch skillet over medium high heat. Add onion, carrot, celery and garlic, cook until onion is soft, about 8-10 min. Stir in flour and cook until golden, about 2 min. Stir in 1 cup of broth and scrape up any browned bits and smooth out any lumps, transfer to slow cooker.
  2. Stir in remaining broth, water, basil and oregano into the slow cooker.
  3. Season turkey with salt and pepper, place skin side up in the slow cooker, cover and cook 5-7 hours on low, or until turkey reaches 165 F with an instant read thermometer.
  4. Transfer turkey to a cutting board. Tent loosely with foil and let it rest 20 min. Let braising liquid settle for 5 min, then remove the fat from the surface using a large spoon or a gravy fat separator. Strain braising liquid into saucepan. Simmer until thickened, about 15 min.
  5. Discard the skin and carve the turkey and serve with gravy. Makes 2 1/2 cups of gravy.

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Healthy Chicken Stew

Yields: 4 servings  – Calories: 350 – Total Fat 7 g – Carbs: 37 – Protein: 23g

Ingredients

  • 4 boneless skinless chicken breasts
  • 3 medium carrots
  • 3 medium potatoes
  • 2 medium tomatoes, chopped
  • 1 medium onion, chopped
  • 2 stalks celery, chopped
  • 3 cups fat free chicken broth
  • 1 tsp salt
  • 1 tsp salt
  • 1 tbsp cornstarch
  • 2 tbsp olive oil

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Directions

1. Combine all the ingredients,  except the cornstarch and olive oil, in the crockpot then set on low for 8 hours, or high for 4 hours.

2. When the chicken is almost cooked, combine the cornstarch with one cup of the stew liquid in a small bowl. Whisk until the mixture becomes smooth. Add the cornstarch with one cup of the stew, stir and cook until it thickens up slightly.

3. Before serving, drizzle with olive oil and stir to combine.   Enjoy!

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Slow Cook Spinach Artichoke Chicken

Yields: 4 servings – Serving Size:: 1 chicken breast and 1/4 of the vegetables – Calories: 240 – Carbs: 13g – Total Fat: 5g – Protein: 35g

Ingredients

  • 8 cups spinach, chopped
  • 1 cup low fat chicken broth
  • 4  boneless skinless chicken breasts
  • 5 cloves fresh garlic, minced
  • 1 small red onion
  • 4 tbsp fat free cream cheese
  • 4 tbsp shredded parmesan cheese
  • 1 (14oz) can artichoke hearts, or 6-8 artichoke hearts from a jar, drained and chopped
  • 1 medium tomato, chopped
  • salt and pepper to taste

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Directions

1. Place spinach, chicken broth, and breasts in 4 quart slow cooker. Sprinkle with garlic, onions, salt and pepper.

2. Cover and cook on low for 6-8 hours, or on high from 4-6 hours.

3. Just before serving, remove chicken breasts from the slow cooker and place on serving platters. Stir in cream cheese, parmesan cheese and artichokes. Stir until creamy. Spoon sauce over chicken, enjoy!

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Tamale Pie with Cornbread Crust

Yields: 8 servings – Calories: 350 – Carbs: 34g – Total Fats: 12g – Protein: 23g

Filling

  • 1 lb lean ground turkey
  • 1 (16oz) jar salsa
  • 2 carrots, peeled, finely chopped
  • 1 (15oz) can black beans, drained
  • 1 can ( 50z) diced green chilies
  • 2 cups frozen corn
  • 1 tbsp chili powder
  • salt and pepper to taste
  • 1/2 cup shredded low fat cheddar cheese

Crust

  • 1 cup cornmeal
  • 1 tsp baking powder
  • 1 tsp baking soda
  • dash salt and pepper
  • 1 egg, slightly whipped
  • 1 cup low fat buttermilk
  • 3/4 cup shredded cheddar, reduced fat

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Filling

In a large skillet, add ground turkey and cook over medium heat, while breaking up turkey into small pieces with a fork. Cook turkey until no longer pink, about 10 min. Drain any fat and add turkey to the slow cooker. Add the remaining ingredients (except cornbread topping), stir well.

Crust

In a medium bowl, combine cornmeal, baking powder, soda, salt and pepper. Add egg, buttermilk, green chilies, and 1/2 cup cheese. Stir just until combined.Spread batter evenly over the meat mixture, sprinkle with 1/4 cup cheese. Cover and cook on low for 6-8 hours or high for 3-4 hours. (recommended 5-6 quart slow cooker)

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Chicken ‘n’ Black Bean Soup

serves: 7 size: 1 1/2 cups – points+:6pts – smart points:5 – calories: 300 – carbs: 35g – fat: 5g 

Ingredients

  • 2 (15oz) cans black beans, drained
  • 3 1/2 cups low far chicken broth
  • 2 (10oz) cans diced tomatoes with seasoning
  • 1 red bell pepper, minced
  • 1 green pepper, minced
  • 1 tbsp ground cumin
  • 1 tsp chili powder
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1 tsp oregano
  • 16oz (2) boneless skinless chicken breasts
  • 1 cup cilantro, chopped, divided
  • 3 green onions, chopped
  • cut limes, for serving
  • 1 hass avocado, sliced
  • salt and pepper

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Directions

  1. Take one can of beans and place in the blender along with 2 cups of the chicken broth. Puree then add to your slow cooker. Add the remainder of the beans and chicken broth into the slow cooker along with tomatoes, bell pepper, cumin, chili powder, onion powder, oregano, chicken breast, and 1/4 cup cilantro. Set slow cooker to high  4 hours or low 6-8 hours.
  2. After it’s done, remove chicken and shred with 2 forks. Place back into the slow cooker and add fresh cilantro, green onions, avocado and adjust salt and pepper to taste.

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Perfect Stuffed Peppers

serves: 3 – size: 1 pepper – calories: 260- fat: 9g – carbs: 22g – WWP+: 5pts –    

Ingredients

  • 3 red bell peppers (with flat bottoms)
  • 1 cup cooked brown rice
  • 1 lb extra lean ground turkey, chicken or beef
  • 3/4 cup red onion, finely chopped
  • 2 cups tomato sauce
  • 1 large egg
  • 1 tsp garlic powder
  • salt and pepper

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Directions

  1. Cut tops off bell peppers and clean out seeds
  2. Mix all ingredients except tomato sauce and bell pepper.
  3. Divide the mixture into 3 bell peppers.
  4. Pour 1 of the 2 cup tomato sauce at the bottom of the slow cooker.
  5. Add the stuffed peppers to the crockpot and pour the remaining 1 cup sauce on top of them.
  6. Cover and cook for 3 hrs on high or 6 hrs on low, enjoy!

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Slow Cooker Pulled Pork

servings: 8 – size: 3 oz pork+2 tbsp sauce – old points: 5pts – points+:5pt – calories: 200 – fat: 5g – carbs: 12g

Ingredients

  • 2.5 lb boneless pork loin roast (center cut, trimmed of all fat)
  • 1 tbsp red wine vinegar
  • 1 tbsp hickory liquid smoke
  • 1 tbsp garlic powder
  • 1 cup BBQ sauce
  • salt and pepper

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Directions

  1. Place pork in the slow cooker and season with salt, pepper, vinegar, garlic powder and liquid smoke. Cover and set to high for 6 hrs. Remove pork and transfer onto large dish: reserve all the liquid into a cup and set aside.
  2. Shred the pork with 2 forks and put back into the slow cooker along with about 3/4 cup of the reserved liquid and BBQ sauce . Cook on high for 1 more hour.

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Slow Cooker Chicken Enchilada Soup

Yields: 8 servings – Serving Size: 1 cup – Calories: 300 – Carbs: 40g Total Fat:6g – Protein: 26g

Ingredients

  •  1 pound boneless skinless chicken breasts
  • 1 (14oz) cans black beans, rinsed and drained
  • 1 (14oz) cans pinto beans, rinsed and drained
  • 1 (15 oz) can whole kernel corn, drained
  • 1 (14 oz) can fire roasted diced tomatoes, with juice
  • 1 medium onion, peeled and diced
  • 2 cups chicken broth
  • 1 (8 oz) can enchilada sauce
  • 1 pouch taco seasoning
  • 1 cup chopped cilantro
  • 1 can salsa

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Directions

  • Place chicken, black beans, pinto beans, corn, tomatoes, salsa, and onion, and seasoning pouch in a large 4-6 quart slow cooker. Pour chicken broth and enchilada sauce over the top of the pot.
  • Cover and cook on low for 6-8 hours, or on high for 4-6 hours.
  • Shred with two forks, then return chicken to the soup. Stir until well mixed. Serve soup topped with cilantro .  Enjoy! 

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