As the weather cools and the school year is in full swing, working parents are looking for quick, easy and healthy meals! Dr. Laura Christoph, Professor of Nutrition shared tips and recipes for creating delicious meals in your slow cookers.
Anatomy of a healthy slow cooker dinner recipe:
1. High quality protein: go for lean cuts of chicken, beef, or pork. Try vegetarian sources of protein such as beans
2. Colorful veggies and/or fruits: fruits and veggies add fiber, vitamins and minerals and flavor! Save some money by going for frozen veggies in the winter. They are often just as, if not more nutrient dense as fresh, since they are flash frozen on the fields from which they are picked, and by mixing them in soups or sauces, the flavor is vibrant and the texture isn’t an issue.
3. Whole grain or high fiber starchy veggie: Add potatoes with skin, sweet potatoes, quionoa, millet, brown rice or whole grain pasta for b vitamins, iron and fiber!
4. Healthy fats and low sodium, low sugar sauces: If your recipe calls for a fat, go for a high quality olive oil or coconut oil. Be wary of recipes that call for condensed soup, ketchup, and bouillon cubes, as these can add a good amount of sugar and sodium. Spice up your recipe with herbs, spices and low sodium broth or stock!
1. High quality protein: go for lean cuts of chicken, beef, or pork. Try vegetarian sources of protein such as beans
2. Colorful veggies and/or fruits: fruits and veggies add fiber, vitamins and minerals and flavor! Save some money by going for frozen veggies in the winter. They are often just as, if not more nutrient dense as fresh, since they are flash frozen on the fields from which they are picked, and by mixing them in soups or sauces, the flavor is vibrant and the texture isn’t an issue.
3. Whole grain or high fiber starchy veggie: Add potatoes with skin, sweet potatoes, quionoa, millet, brown rice or whole grain pasta for b vitamins, iron and fiber!
4. Healthy fats and low sodium, low sugar sauces: If your recipe calls for a fat, go for a high quality olive oil or coconut oil. Be wary of recipes that call for condensed soup, ketchup, and bouillon cubes, as these can add a good amount of sugar and sodium. Spice up your recipe with herbs, spices and low sodium broth or stock!
Quinoa, bean and sweet potato stew
Ingredients:
1 tsp onion powder
1 tsp garlic powder
1 tsp basil
32 ounces of low sodium veggie (or chicken) broth
1 T chili powder
1/4 tsp. crushed red pepper flakes
1/2 cup quinoa, rinsed
2 large sweet potatoes, peeled and cubed
1 15 oz can black beans, drained and rinsed
2 16 oz. cans red kidney beans, drained and rinsed
1 28 oz can petite diced tomatoes
Tbsp. olive oil
Salt and pepper to taste
1 tsp onion powder
1 tsp garlic powder
1 tsp basil
32 ounces of low sodium veggie (or chicken) broth
1 T chili powder
1/4 tsp. crushed red pepper flakes
1/2 cup quinoa, rinsed
2 large sweet potatoes, peeled and cubed
1 15 oz can black beans, drained and rinsed
2 16 oz. cans red kidney beans, drained and rinsed
1 28 oz can petite diced tomatoes
Tbsp. olive oil
Salt and pepper to taste
Directions:
Mix everything lightly in the crock pot, and then let it simmer on high all day till dinner (about 8 hours).
Mix everything lightly in the crock pot, and then let it simmer on high all day till dinner (about 8 hours).
Lemon Chicken and Veggies
Ingredients:
1 1/2 pounds potatoes, cut into chunks (sweet or white, or butternut squash also works!)
1 small onion, wedged
1 Tablespoon quick cooking tapioca
1/2 teaspoon salt
3 pounds chicken breasts
1/4 teaspoon black pepper
Salt to taste
1 teaspoon dried oregano
¼ cup lemon juice
3 Tablespoons Dijon mustard (or honey mustard)
1lb bag frozen veggies (beans, peas, carrots, corn)
(optional: Tbsp. honey)
1 1/2 pounds potatoes, cut into chunks (sweet or white, or butternut squash also works!)
1 small onion, wedged
1 Tablespoon quick cooking tapioca
1/2 teaspoon salt
3 pounds chicken breasts
1/4 teaspoon black pepper
Salt to taste
1 teaspoon dried oregano
¼ cup lemon juice
3 Tablespoons Dijon mustard (or honey mustard)
1lb bag frozen veggies (beans, peas, carrots, corn)
(optional: Tbsp. honey)
Directions:
In a 4-6 quart slow cooker layer the potatoes and onions. Sprinkle with the tapioca and top with chicken. Season chicken with salt, pepper and half teaspoon of oregano. Cover with bag of frozen veggies. In a small bowl whisk together the lemon, Dijon, and half teaspoon of oregano. Pour over chicken and potatoes. Cover and cook on low 6-7 hours or on high for 3-4 hours.
In a 4-6 quart slow cooker layer the potatoes and onions. Sprinkle with the tapioca and top with chicken. Season chicken with salt, pepper and half teaspoon of oregano. Cover with bag of frozen veggies. In a small bowl whisk together the lemon, Dijon, and half teaspoon of oregano. Pour over chicken and potatoes. Cover and cook on low 6-7 hours or on high for 3-4 hours.
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