Crockpot Challenge Friendly Recipes

Transcription

1 Crockpot Challenge Friendly Recipes 24 Day Challenge - friendly recipes that give you op9ons and prove that this isn t just a diet but a way of life!

2 Fresh Summer Crock Pot Lasagna Serves: Prep Time: 30 min Cook Time: 2 hours FOR THE MARINARA: ¼ C. Olive Oil 1 Small Onion, diced 1 teaspoon Salt 1 teaspoon Garlic, minced 7 C. Tomatoes, diced(about 10 small tomatoes) ½ tablespoon Raw Honey FOR THE MEAT FILLING: 1 tablespoon Olive Oil ½ Small Onion, diced 1 lb. Ground Turkey ½ teaspoon Salt ¼ teaspoon Pepper 18 lg Basil Leaves, chopped FOR THE PALEO "CHEESE SAUCE" ½ tablespoon Olive Oil ¼ small Onion, chopped ½ Yellow Summer Squash, chopped ½ teaspoon Garlic, minced ¼ teaspoon Salt ½ C. Coconut milk, divided 1 Egg 4 med- sized Zucchini, thinly sliced lengthwise(6-7 slices from each zucchini) To make the Marinara: Heat the olive oil in a large saucepan over medium/high heat. Add the onion and salt and saute for 2 minutes. Add the garlic and saute for 30 seconds more. Add the tomatoes and honey and reduce heat to medium. Let the sauce cook down for about 20 minutes, or unal no longer watery and slightly thick. Check seasonings and add more salt, if needed. To make the meat filling: Heat the olive oil in a saute pan over medium/high heat. Add the ground turkey and break apart with a spatula. Cook the turkey for 2 minutes then add the onion, salt and pepper. ConAnue cooking unal turkey is cooked through(make sure it has been broken up into small crumbles) and the onion is soe. Remove the pan from heat and toss the fresh basil into the mixture. To make the Cheese Sauce Heat the olive oil to medium in a small saucepan. Add the chopped onion, summer squash, salt, and garlic to the pan and saute for about 3-4 minutes, unal the onion is translucent. Do not brown. Add ¼ C. of the coconut milk to the pan and bring to a boil. Simmer for 2 minutes, or unal more than half of the liquid is absorbed. Place the mixture in a blender with the remaining ¼ c. coconut milk and puree unal very smooth. Add the egg and puree unal well blended.

3 Fresh Summer Crock Pot Lasagna Serves: Prep Time: 30 min Cook Time: 2 hours Cont d To assemble lasagna: Lightly grease the inside of a crock pot. Cover the bo^om of the crock pot with about ¾ C. of the marinara sauce, spreading it out evenly. Place about 5 zucchini 'noodles' side by side over the marinara sauce. Spoon a layer of the 'cheese sauce' over the zucchini noodles(about ½ C). Sprinkle about ½ heaping c. of the meat mixture over the sauce. Spoon about ½- 3/4 C. of the marinara sauce evenly over the meat mixture. Repeat this layering process unal you have made 5 layers(zucchini, sauce, meat, marinara) ending with the marinara sauce. Cover and cook on high for 1½ hours. AEer 1½ hours, remove the lid Using a turkey baster or a ladle, remove all excess liquid that has pooled in the crock pot(the zucchini will let off quite a bit of liquid) and place it in a shallow frying pan. Bring the liquid to a boil and simmer for about 5-7 minutes, or unal reduced into a thick, creamy sauce. Pour the sauce over the top of the lasagna in the crock pot and serve.

4 Chicken and Kale Soup Serves: 8 Prep Time: 45 min Cook Time: 6 hours 2 lb. Chicken Thighs, bone- in, skin removed ½ T. Coarse Salt ¼ t. Pepper 2 sprigs Fresh Thyme 2 Garlic Cloves, minced 5 C. Water or Chicken Broth 2 T. Chicken Base(if using water instead of chicken broth) 1 lb. Carrots, peeled, sliced in half lengthwise and cut into ¼" slices 1 Yellow Onion, diced ½ bunch Kale(about 4 C. packed) stems removed, chopped into bite sized pieces ½ T. Fresh Thyme, chopped AddiAonal Salt and Pepper, to taste Place the chicken thighs in the base of a crock pot. Sprinkle the salt and pepper over the chicken. Place the thyme sprigs and minced garlic on top of the chicken. Pour the water(or chicken broth) into the crock pot. Add the chicken base, if using. Cook the chicken on high for 4 hours. AEer 4 hours the chicken should be "fall off the bone" tender. Remove the chicken from the crock pot and place in a bowl. Remove the thyme sprigs and discard. At this point, if you desire, you can strain the broth in the crock pot through a fine mesh sieve(if you want a broth free from any debris lee from the chicken). Add the broth back to the crock pot aeer straining. Turn heat back to high. Separate the chicken from the bones. Lightly shred the chicken. Discard any caralage. Add the bones back to the soup and cover and refrigerate the chicken. Add the carrots, onions, and chopped thyme to the broth and cook on high for 2 hours. In the last ½ hour of cooking, add the kale to the soup. AEer 2 hours the carrots should be soe and tender, along with the kale.

5 Chicken and Kale Soup Serves: 8 Prep Time: 45 min Cook Time: 6 hours Cont d Remove the bones from the soup and discard. Check the seasonings and add more salt or pepper as necessary. Add the chicken to the soup and allow to reheat for about 10 minutes. Do not sar too much or the chicken will become over- shredded.

6 Chicken Curry Serves: Prep Time: 30 min Cook Time: 2 hours Coconut Oil 10 Chicken Tenders Real Salt Spice Hunter Curry Seasoning Spicer Hunter Smoked Paprika Zucchini, summer squash or both Tomatoes (preferably grape tomatoes) Natural Value Coconut Milk Put a good amount of coconut oil in a frying pan. You want more than you would normally use because you want the spices to caramelize and they won't do that unless they are in the oil. Add the chicken and spices Cut up the veggies then add them Cook unal everything is cooked and golden brown. Turn off the heat then add the coconut milk and mix together. Enjoy in a bowl like soup. Spice Hunter Curry Seasoning (a lot more than you think you need. For 10 chicken tenders, I use almost half a bo^le) Spicer Hunter Smoked Paprika (about a 2 tsp. If you want more heat, add some Cayenne Pepper too)

7 Santa Fe Chicken Serves: 6-8 Prep Time: 10 min Cook Time: 4-6 hours on high 24 oz (1.5 lbs) chicken breast 2 small cans of diced green chilies 1 (15oz) can black beans 8 oz frozen corn 1 cup salsa ¼ cup sliced green onions 2 large garlic cloves; minced ½ jalapeno; seeded and diced 15 oz. chicken broth 1 tsp. garlic powder 1 tsp. onion powder 1 Tbsp. cumin 1 tsp. chili powder 1 tsp. cayenne pepper ¼ of a lime; juiced Kosher sea salt and pepper to taste Place jalapeno, green chilies, black beans, corn and garlic cloves in the bo^om of crock pot. Pour in broth. Place chicken breasts on top and season with spices. Pour 1 cup of salsa and lime juice over top of chicken and cover. Cook 4-6 hours on high or 8-10 hours on low. About 30 minutes before finished, transfer chicken breasts to a separate bowl and shred chicken. If broth mixture in crock pot seems thin, add in ½ cup more salsa. Return shredded chicken to crock pot and cover for final 30 minutes. Top chicken with cilantro and green onions. Save addiaonal in a sealed container in the refrigerator for up to 5 days

8 Turkey Pad Thai Recipe Serves: 6-8 Prep Time: 10 min Cook Time: 4-6 hours on high 1/2 C hot water 1/4 C raw sugar 2 T rice vinegar 2 T low sodium soy sauce 1 T chili garlic sauce 1 lime, juiced 2 C leeover turkey, cubed 2 C broccoli slaw, packed 1/2 C cilantro packed 1/2 med. onion, sliced 3 garlic cloves, minced 3 scallions, chopped 8 oz. whole wheat organic linguine 1 C bok choy, chopped and packed 1 C napa cabbage, chopped and packed Combine water, sugar, vinegar, garlic sauce and lime juice in a slow cooker and sar to dissolve sugar SAr turkey in to sauce to cover Add broccoli slaw, bok choy, cabbage, cilantro, onion, garlic and scallions and sar to mix Cook on low for 6 hours or high for 3 hours Make linguini as per package direcaons just before serving Toss with slow cooker mixture

9 Clean Crock Pot Chicken Tor9lla Soup Serves: 6-8 Prep Time: 10 min Cook Time: 8 hours on low 4 hours on high 1 tsp ground cumin 1/2 tsp sea salt 2 cups chopped white or Vidalia onion 1 tsp oregano 4 cloves garlic, minced 2 medium green bell peppers, minced oz cans of organic diced tomatoes with chiles (Can subsatute fresh tomatoes with chiles if preferred) 8 cups organic, low- sodium chicken broth 2 cups frozen corn 2 lbs uncooked boneless skinless chicken breasts In a large slow cooker, combine all ingredients, sarring to ensure ingredients are mixed and well distributed. Heat on low for 8 hours or on high for 4 hours. Shred chicken and serve warm.

10 Crockpot Beef Stroganoff Serves: 6-8 Prep Time: 10 min Cook Time: 8 hours on low 4 hours on high 1.5 lbs beef stew meat 1/2 C whole wheat flour 1 tsp salt 1 tsp paprika olive oil 1 small onion, sliced 8 oz sliced mushrooms 1/4 tsp. rosemary 1 garlic clove, minced 1 C beef broth 1 C yogurt cheese (or sour cream) 1 16oz. pkg of whole wheat egg noodles or brown rice Mix flour, salt and paprika in a gallon size ziploc bag. Place in chunks of beef and seal. Toss bag around to coat evenly. Fry beef in a frying pan in olive oil unal all sides are lightly browned. Layer onion, mushrooms, rosemary, garlic clove, and fried beef in the crockpot. Pour broth over the top of content of the crockpot. Cook on high for 4-5 hours or low for 8 hours. The last 10 minutes, sar in yogurt cheese. Serve over the top of prepared noodles or rice.

11 Slow Cooker Italian Style Meatballs Serves: 22 Prep Time: 10 min Cook Time: 8 hours on low 4 hours on high 1 1/2 pounds lean, ground turkey 1 tablespoon garlic powder 1 tablespoon onion powder 1 tablespoon Italian Seasoning 1 1/2 cups clean tomato sauce 1/4 cup fresh, grated parmesan cheese In a large mixing bowl, knead the turkey together with the spices. Roll meat into 22, walnut sized meatballs, and place in a single layer in your slow cooker (Mine was a 5 quart). Pour the tomato sauce over the top, being sure to cover the meatballs well and evenly. Sprinkle the cheese across the top and set the slow cooker to low heat for 4 hours. These are a fairly dense meatball. You can add finely chopped mushrooms to the mixture to soeen them up a bit. About 1/2 to 1 cup should be fine, and you ll get more meatballs out of it