H O L I D A Y H E A L T H NUTRITIOUS TIME SAVING MEALS
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1 CROCK POT DETOX NUTRITIOUS TIME SAVING MEALS Uncomplicated meals with very little preparation are perfect for those of us with active lifestyles. I love how simple cooking in a Crock-Pot can be when I'm short on time. These are my 'good-for-you' recipes that make me feel satisfied and are kind to my waistline. The recipes use a 4-quart Crock-Pot.
2 CROCK POT CABBAGE SOUP For t he day after t he party When the holiday food overload gets to be too much, this simple soup helps balance the scale. It s the perfect dish to have ready the morning after a big party. 1 medium head of green cabbage (cut into eigths) 4 medium carrots, peeled and sliced 4 ribs celery, chopped 1 red bell pepper, seeded and diced 1 small onion, diced 2 cloves garlic, minced or pressed 4 cups low sodium vegetable or chicken broth 1 Tablespoon white wine vinegar 1/2 teaspoon paprika 1/2 teaspoon kosher salt 1/2 teaspoon black pepper optional: 1 teaspoon favorite spice Optional: 2 cups cooked diced lean ham or chicken Layer all the vegetables in the bottom of the Crock-Pot Cover vegetables with broth Add paprika, salt, black pepper, optional spice of choice and white wine vinegar Cover and set on low for 6-8 hours or cook on high for 3-4 hours
3 SPANISH CROCK POT C omfort f ood t hat promot e s healt h 1 medium onion, diced 2 medium cloves garlic, minced 1 medium jalapeño pepper, top removed and left whole 1 (14.5-ounce) can diced tomatoes 1 (14.5-ounce) can black beans, drained and rinsed 1 cup fresh or frozen corn kernels 4 cups vegetable or chicken broth 2 teaspoons chili powder 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper Additional salt and pepper, to taste Optional: 1 avocado, peeled and sliced to serve with soup Add the onion, garlic, whole jalapeño, tomatoes, black beans, corn, broth, chili powder, cumin, kosher salt, and black pepper to the Crock-Pot. Stir. Cook on low 8 10 hours, or high 4-6 hours. Season with additional salt and pepper to taste. Serve topped with sliced avocado.
4 VEGETABLE QUINOA POT t he perfec t balanc ed meal 1 cup of dry quinoa, rinsed 1 (15 ounce) can of black beans, rinsed and drained 1 (15 ounce) can of fire roasted diced tomatoes with green chilies 2 bell peppers (any color), diced 1 zucchini, diced 1 teaspoon chili powder 1 teaspoon kosher salt 1/2 teaspoon black pepper 2 cloves garlic, minced or pressed 2 cups of water or vegetable broth 1 small bunch cilantro or parsley, chopped for garnish 1 avocado, diced Place quinoa, black beans, tomatoes, peppers and zucchini to the bottom of your 4.5-quart slow cooker. Add salt, chili powder, black pepper, garlic and water and combine. Cover and cook on low for 6 to 8 hours. Serve in bowls and garnish with cilantro/parsley and a spoonful of avocado.
5 SKINNY CHICKEN POT a heart y meal 3 pounds chicken thighs (boneless/skinless) 1 medium onion, sliced 8 garlic cloves, peeled 1 jalapeno, cut in half and seeded 1 Tablespoon dried oregano 1 14-ounce can diced tomatoes 1 small can of roasted green chiles 2 cups low sodium chicken or vegetable broth 30-ounce can hominy or 2 cans (14 oz) garbanzo beans 1 teaspoon black pepper 1 teaspoon kosher salt 1 lime, cut into wedges for garnish 1 bunch fresh cilantro Layer half of sliced onion on the bottom of your Crock-Pot. Add chicken thighs over onions. Cover chicken with the other half of onion slices, the garlic, jalapeno, oregano, green chiles and tomatoes. Season with salt and pepper. Pour in broth. Cover and set to high and cook for 4-4½ hours or until meat is tender and pulls apart like butter. Add in hominy or beans cook for an additional half hour or until warmed through. Serve with lime wedges and fresh cilantro.
6 THE FRESH 180 SKINNY VEGETARIAN CHILI warm and comfor+ng 1 medium onion, diced 2 red bell peppers, diced 2 cloves garlic, minced 3 cans black beans, drained and rinsed 1 28 ounce can no salt added fire roasted diced tomatoes 6 cups diced butternut squash 4 cups low sodium vegetable broth 2 chipotle in adobo, minced 1 Tablespoon cumin 1 Tablespoon chili powder 1 teaspoon kosher salt ¼ teaspoon ground black pepper ½ cup chopped cilantro 2 limes Combine all ingredients except cilantro and lime in a slow cooker for 4-6 hours on low until squash is tender. Serve with cilantro and lime. Serves 6
7 Nutrition Information Cabbage Soup with Chicken Serves: 4 Serving Size: about 2-2 1/2 cups Calories 200 kcal Fat 1.5 g Protein 29 g Saturated 0 g Carbohydrate 16 g Sugar 9 g Sodium 590 mg Calcium 10 %DV Fiber 5 g Iron 8 %DV 65 mg Spanish Crock-Pot with Avocado Serves: 4 Serving Size: about 2-2 1/2 cups Calories 240 kcal Fat 6 g Protein 8 g Saturated 0.5 g Carbohydrate 38 g Sugar 9 g Sodium 530 mg Calcium 10 %DV Fiber 12 g Iron 20 %DV 0 mg Vegetable Quinoa Pot Serves: 4 Serving Size: about 2 cups Calories 340 kcal Fat 8 g Protein 13 g Saturated 1 g Carbohydrate 54 g Sugar 6 g Sodium 610 mg Calcium 10 %DV Fiber 12 g Iron 25 %DV 0 mg Skinny Chicken Pot Serves: 8 Serving Size: about 1 1/2 cups Calories 320 kcal Fat 7 g Protein 40 g Saturated 1 g Carbohydrate 22 g Sugar 4 g Sodium 500 mg Calcium 6 %DV Fiber 5 g Iron 20 %DV 135 mg Serves: 4 Serving Size: Calories kcal Fat g Protein g Saturated g Carbohydrate g Sugar g Sodium mg Calcium %DV Fiber g Iron %DV mg
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