Anyone who has been reading my blog for awhile knows that I love to cook in my crockpot. It is usually very easy and quick. There is nothing like coming home from work or a long walk to find your house smelling yummy and to have dinner basically waiting for you. My latest crock pot is a digital one that automatically turns to warm after the cooking time is up so it's even more convenient than most! Anyhoo, I have recently been informed that carbs are the devil and there fore should be avoided at all costs especially after weight loss surgery as they and drinking with your meals will surely cause weight gain. Okay those are generalized blanket statements but you get my drift. Since I like to ad an occasional bow to my hand basket as it is even with out the occasional carb discretion, I am really trying to be good here. If you read the old post about the cost of groceries, then you know that eating low carb can cost you. My cart was filled with meat and spices and not much else. But hey, when I was vegan (what a switch huh?!?), the fresh fruit and veggies really cost me too and I was always making beans in the slow cooker! Hey, I like beans but not everyday. I have tried about 1/2 of the recipes I am going to list for you. All have worked wonderfully. I didn't make the calirice that some of the recipes suggested as a good compliment to the main dish and we didn't really need it. Typically these recipes last us for 3 or more meals. When you look at it that way, the initial grocery sticker shock doesn't seem tooo bad.
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Seriously simple chicken chili
2 lbs boneless, skinless chicken breasts
16 ounce jar of prepared salsa
1 tbs chili powder
1 tsp chicken bouillon concentrate
3 oz shredded montery jack cheese
6 tbs light sour cream
put the chicken into the slow cooker. In a bowl, stir together the salsa, chili powder, and bouillon, making sure the bouillon's dissolved. pour the mixture over the chicken. cover the slow cooker, set to low, and let it cook for 7-8 hours. when the time is up, shred the chicken with a fork. serve topped with the cheese and sour cream. 6 servings at 263 calories 9 gms fat, 39 grms protein, 2 grams fiber, and 6 grms carbs
chicken cacciatore
6 skinless chicken leg and side quarters (3lbs)
2 cups no sugar added spaghetti sauce (Hunt's makes one)
8 oz whole canned mushrooms, drained
2 tsps dried oregano
1/2 cup chopped onion
1 green bell pepper, diced
2 cloves garlic, crushed
1/4 cup dry red wine
simply put everything in your slow cooker and stir it up to combine. cover the slow cooker, set it to low, and let it cook for 7 hours. when the time is up, remove the chicken with tongs and put in a big serving bowl. and ladle the sauce over the chicken. If you like you can serve this over Cauli- rice, spaghetti squash, or even low-carb pasta.
6 servings at 293 calories each, 8 grams fat, 42 grams protein, 4 grams fiber, 11 grams carbs
Cauli-Rice
1/2 head cauliflower
simply put the califlower through your food processor using the shredding blade. this gives it a texture that is very similar to rice. you can steam it, microwave it, or even saute it in butter. Whatever you do, though, don't over cook it! Try microwaving it in a casserole dish with a lid and a couple of tbs of water on high for 7 minutes.
3 cups (3-4 servings) 24 calories, 2 grms protein, 2 grms fiber, 5 grams carbs
curried chicken with coconut milk
3 lbs skinless chicken thighs
1/2 cup chopped onion
2 cloves of garlic, crushed
1 1/2 tbs curry powder
1 cup coconut milk
1 tsp chicken bouillon concentrate
put the chicken in the crock pot. Place the onion and garlic over it. in a bowl, mix together the curry powder, coconut milk, and bouillon. pour the mixture over the chicken and vegetables in the slow cooker. cover the slow cooker, set it to low, and let it cook for 6 hours.
5 servings at 310 calories, 18 grms fat, 32 grms protein, 6 grms carbs, and 2 grms fiber
chicken vindaloo
6 lbs boneless, skinless chicken thighs
1 medium onion, chopped
5 cloves garlic, crushed
1/4 cup grated ginger root
4 tsps Garam Masala
1 tsp ground turmeric
1/4 cup lime juice
1/4 cup rice vinegar
1/2 cup chicken broth
1 tsp salt
putthe chicken, onion, and garlic in the slow cooker.
in a bowl, stir together the ginger, garam masala, turmeric, lime juice, vinegar, broth, and salt. pour the mixture over the chicken. cover the slow cooker, set it to low and let it cook for 6-7 hours. serve with slow cooker chutney
12 servings at 295 calories, 10 grams fat, 46 grms protein, 2 grms carb
garam masala
2 tbs ground cumin
2 tbs ground coriander
2 tbs ground cardamom
1 1/2 tbs black pepper
4 tsps ground cinnamon
1/2 tsp ground cloves
1 tsp ground nutmeg
makes roughly 9 tbs, store in an airtight container
slow cooker chutney
2 lbs sliced peaches
1/3 cup ginger root slices
1 1/2 cups splenda
3 cloves garlic
1 tsp red pepper flakes
1 tsp cloves
1 1/2 cups cider vinegar
combine everything in your slow cooker. cover the slow cooker, set it to low, and let it cook for 4 hours. take the lid off and let it cook for another hour, to let it cook down. thicken a bit if you like with guar or xanthan, and store in the fridge in an air tight container.
32 servings at 15 calories, 4 grams carbs, 1 gram fiber
mediterranean chicken
8 oz sliced mushrooms
14 1/2 oz canned tomatoes
6 oz canned artichoke hearts
2 1/2 oz sliced black olives
3 lbs skinless chicken thighs
1 tbs Italian seasoning
3/4 cup chicken broth
1 tsp chicken bouillon concentrate
1/4 cup dry white wine
put the mushrooms, tomatoes, artichokes, and olives in your slow cooker. place the chicken on top. in a bowl, mix together the Italian seasoning, broth, bouillon, and wine. pour the sauce over the chicken and vegetables. cover the slow cooker, set it to low, and let it cook for 7 hours.
6 servings at 215 calories, 7 grams fat, 28 grms protein, 2 grams fiber, 8 grms carbs
slow cooker chicken mole
14 1/2 oz canned tomatoes with green chiles
1/2 cup chopped onion
1/4 cup slivered almonds, toasted
3 cloves garlic, crushed
3 tbs unsweetened cocoa powder
2 tbs rasins
1 tbs sesame seeds
1 tbs splenda
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp ground coriander
1/4 tsp salt
3 lbs skinless chicken thighs
2 more tbs slivered almonds, toasted
put the tomatoes, onion, 1/4 cup almonds, garlic, cocoa powder, rasins, sesame seeds, splenda, cinnamon, nutmeg, coriander, and salt in a blender or food processor and puree coarsely. place the chicken in your slow cooker. pour the sauce over it. cover the slow cooker, set it to low, and let it cook for 9-10 hours. remove the chicken, pour the sauce over it, and top with the 2 tbs of almonds.
8 servings at 284 calories, 12 gms fat, 37 grms protein, 8 grms carbs, 2 grms fiber
slow cooker chicken guadeloupe
1 cup up broiler-fryer chicken (3lbs)
1/2 medium onion, chopped
2 tsps ground allspice
1 tsp dried thyme
1/4 cup lemon juice
14 1/2 oz canned tomatoes with green chiles
1 shot (3 tbs) dark rum
place the chicken, onion, allspice, thyme, lemon juice, tomatoes, and rum in your slow cooker. cover and set to low, and let it cook for 5-6 hours. remove the chicken carefully as it will be sliding from the bone!
5 servings at 541 calories, 36 grms fat, 41 grms protein, 7 grms carbs, 1 grm fiber
bavarian pot roast
1 large red onion, sliced 1" thick
2 tbs splenda
1/4 tsp blackstrap molasses
2 tbs cider vinegar
1 tsp salt
1 tsp beef bouillon concentrate
2 1/2 lbs beef round, trimmed of fat and cubed
place the onion in your slow cooker. in a bowl, mix together, the splenda, molasses, vinegar, salt, and bouillon. pour the mixture over the onion. place the beef on top. cover the slow cooker and set to low. let it cook for 7-8 hours.
8 servings at 297 calories, 18 grms fat, 29 grms protein, 2 grms carbs
beef stroganoff
2 lbs beef round cut into 1" cubes
1 large onion chopped
8 oz canned, sliced, mushrooms, undrained
14 oz canned beef broth
1 tsp beef bouillon concentrate
2 tsp worcestershire sauce
1 tsp paprika
8 oz cream cheese
8 oz sour cream
put the beef in your slow cooker. put the onion on top, then dump in the mushrooms, liquid and all. in a bowl, mix the beef broth with the bouillon, worcestershire sauce, and paprika. pour the mixture into the slow cooker. cover the slow cooker, set it to low, and let it cook for 8-10 hours. when the time is up, cut the cream cheese into cubes and stir it into the mixture in the slow cooker until melted. stir in the sour cream. this can also be made with plain yogurt in place of the cream cheese and sour cream.
8 servings at 413 calories, 31 grms fat, 28 grms protein, 5 grms carbs, and 1 grm fiber
mexican stew
2 lbs beef stew meat, cut into 1" cubes
14 1/2 oz canned tomatoes with green chiles
1/2 cup sliced onion
1 tsp chili powder
1 envelope (1 1/4 oz) taco seasoning mix
15 oz canned black soybeans
1/2 cup sour cream
put the beef, tomatoes, onion, and chili powder in your slow cooker. cover the slow cooker, set it to low, and let it cook for 8-9 hours. stir in the taco seasonings and soybeans. recover the slow cooker, turn it to high, and let it cook another 20 minutes. place a dollop of sour cream on each serving.
6 servings at 399 calories, 18 gms fat, 46 grms protein, 12 grms carbs, 5 grms fiber
swiss steak
1 large onion, sliced
3 lbs beef round
1 tbs beef bouillon concentrate
8 oz vegetable juice (V8)
2 stalks celery, sliced
place the onion in the slow cooker. place the beef on top. in a bowl, stir the bouillon into the vegetable juice. pour the mixture over the beef. scatter the celery on top. cover the slow cooker, set it to low, and let it cook for 8-10 hours
8 servings at 360 calories, 22 grms fat, 35 grms protein, 3 grms carbs, 1 grm fiber
honey mustard ham
5 lbs fully cooked, bone in ham
1/3 cup apple cider vinegar
1/2 cup splenda
1 tbs brown mustard
1/2 tsp blackstrap molasses
1 tsp water
place ham in the slow cooker. in a bowl, mix together the vinegar and 2 tbs of the splenda. add the mixture to the slow cooker. in the same bowl, mix together the mustard, molasses, remaining splenda, and water and spread the mixture over the ham. cover the slow cooker, set it to low , and let it cook for 7 hours.
6 servings at 683 calories, 41 grms fat, 68 grms protein, 6 grams carbs
lime basted scallops
1/4 cup lime juice
3 tbs butter
2 cloves garlic
24 oz sea scallops
1/4 cup fresh cilantro
put the lime juice, butter, and garlic in your slow cooker. cover the slow cooker, set it to high, and let it cook for 30 minutes. uncover the slow cooker and stir the butter, lime juice, and garlic together. now add the scallops, stirring them around to coat them with the sauce. spread them in a single layer on the bottom of the slow cooker. re-cover the pot, set it to high, and let it cook for 45 minutes. when the time is up, remove the scallops to serving plates. top each serving with a tablespoon of cilantro. 4 servings at 233 calories, 10 grams fat, 29 grms protein, 6 grms carbs
lemon mustard salmon steaks
2 tbs butter
1 tbs lemon juice
1 tsp Dijon mustard
1 pinch salt
2 salmon steaks (1 lb)
2 tbs chopped fresh parsley
combine the butter, lemon juice, mustard, and salt in your slow cooker. cover the slow cooker, set it to low, and let it cook for 30-40 minutes. stir together. now put the salmon steaks in the slow cooker and turn them once or twice to coat. re-cover the slow cooker and let it cook for 1 hour. spoon some of the pot liquid over the salmon and sprinkle with parsley before serving.
2 servings at 369 calories, 19 grams fat, 46 grms protein, 1 gm carbohydrate
pizza stew
1 lb bulk Italian sausage
1 lb ground round
1 green bell pepper, diced
1/4 cup diced onion
14 oz no sugar added pizza sauce
2 cups shredded mozzarella cheese
1/2 cup shredded parmesan cheese
in a big heavy skillet, brown and crumble the sausage and beef together. drain them well and transfer them to your slow cooker. add the pepper and the onion and stir. stir in the pizza sauce. cover the slow cooker, set it to low and let it cook for 5-6 hours. now uncover the slow cooker and top the stew with the mozzarella cheese. serve with parmesan cheese sprinkled on top.
6 servings at 626 calories, 49 grms fat, 37 grms protein, 8 grms carbs, and 2 grms fiber
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