The crockpot can help you get a healthy meal on the table, even if you have to be away from home all day. Many crockpot meals call for fatty cuts of meat that benefit from the long cooking time. Use recipes that utilize leaner cuts or vegetables to create the healthiest options for your family.
Turkey Chili
Turkey chili appeals to kids and adults. Using extra lean turkey instead of ground beef lowers the chili's saturated fat content. Including carrots increases the nutrient content and provides a little sweetness to the sauce. Adjust the spiciness according to your liking. Use 1 lb. extra lean turkey breast and sauté with 1/2 cup chopped onions, 1/2 cup shredded carrot and 4 minced garlic cloves in 1 tbsp. heart-healthy olive oil until browned. Place in the crockpot and top with 1 14-oz. can low-sodium diced tomatoes, 1 tbsp. chili powder, 2 tsp. ground cumin and 1 14-oz. can drained black beans. Mix 2 tbsp. tomato paste with 1 cup water and add to the crockpot. Set the crockpot to cook on low for six to eight hours. Season with salt before serving with chopped cilantro, low fat cheese and non-fat Greek yogurt, a low-fat, nutrient-rich alternative to sour cream.
Sweet Potato And Pinto Bean Chili
A sweet potato and pinto bean chili makes a healthy, meatless main dish. This chili is a source of vitamin A and fiber, as well as helps you fulfill your necessary vegetable servings for the day. Serve it over brown rice or whole wheat couscous. To make the chili, sauté 1 chopped onion with 2 tsp. chili powder in 1 tbsp. olive oil. Place the onion into the crockpot and add 1 cup water and 1 lb. peeled and cubed sweet potatoes. Add a 14-oz. can of Mexican-style diced tomatoes and a 14-oz. can drained pinto beans. Set the crockpot on low and cook five to eight hours. In the last few minutes of cooking, add 1 tbsp. grated orange zest.
Chicken And Barley Stew
A hearty chicken and barley stew provides whole grains and multiple vegetables. Barley is a source of fiber, as well as the trace minerals manganese and selenium. Fill your crockpot with 16 oz. of low-sodium chicken broth and add 1 tbsp. minced garlic, 1 tsp. garlic salt, 1/2 tsp. dried thyme and two bay leaves. Add 8 oz. cubed, raw boneless, skinless chicken breast, 1/2 cup chopped white onion three large sliced carrots and 1/2 cup dry barley. Set the cooker to high and cook for six to eight hours. Just before serving, add 1 cup frozen peas and simmer until unthawed. Serve in bowls with a slice of crusty wholegrain bread and a green salad.
Cajun Stew
Using eye of round steak for a Cajun-flavored stew keeps the saturated fat content of the meal under control. The eye of round steak also benefits from a long cooking time, as it may be tough if undercooked. Adding multiple vegetables makes this a one-pot meal with dozens of vitamins and minerals. Cut 1 lb. eye of round steak into cubes and sauté in 1 tbsp. olive oil until browned on all sides. Place in the crockpot and use the pan to brown 3 minced garlic cloves, 1/2 cup chopped onion, 1/2 cup celery, 1/2 cup chopped carrots, 1/2 cup halved mushrooms, 1/2 cup diced zucchini and 1/2 cup chopped green pepper. Add the vegetables to the crockpot and top with a 28 oz. can low-sodium diced tomatoes, 1 tsp. dried thyme, 1 cup water, 2 bay leaves, 1/2 tsp. ground black pepper, 1/2 tsp. cayenne pepper and 2 tsp. of salt. Set crockpot to medium to high heat for about six hours. In the last 10 minutes of cooking, dissolve 1 tbsp. corn starch in 2 tbsp. water and stir into the crockpot mixture to create a thicker sauce. Serve over whole wheat egg noodles.
References
- "125 Best Pressure Cooker Recipes;" Cinda Chavich; 2004
- Epicurious: Pinto Bean Sweet Potato Chili
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