Mattis Lundqvist - 50 Slow-Cooker-Friendly High-Protein Recipes: From delicious Stews and Noodle Dishes to tasty Soups--measurements in grams

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Mattis Lundqvist

50 Slow-Cooker-Friendly High-Protein Recipes

From delicious Stews and Noodle Dishes to tasty Soups - measurements in grams

BookRix GmbH & Co. KG
80331 Munich

Black Beans and Mushroom Chili

Ingredients:

• 500g of black beans

• 1tablespoon of extra virgin olive oil

• 25g of mustard seeds

• 2tablespoons of chili powder

• 1 teaspoons of cumin

• teaspoon of cardamom

• 2onions, chopped

• 500g of mushrooms, chopped

• 240g of tomatillos, husk them and rinse and chop

• 60ml of water

• 1400ml of mushroom broth

• 180g of tomato paste

• 2tablespoons of minced garlic

• 150g of pepper jack cheese (semi-hard cheese)

• 120g of sour cream

• 25g of cilantro

• 2limes cut into wedges

Method:

1. Placethe beans in a large pot with water and boil on medium to high heatfor about an hour.

2. Drainand mix in the rest of the ingredients in a Dutch oven.

3. Cookon low to medium heat for about five hours.

4. Serveand enjoy, try with some sour cream and shredded cheese.

NutritionalInformation:

Calories:306 kcal, Fats: 10 grams, Carbohydrates: 40 grams, Protein: 18 grams

Split Pea Soup

Ingredients:

• 500g of split peas

• 1onion, chopped

• 3carrots, chopped

• 3stalks of celery, chopped

• 2cloves of garlic, minced

• 1/8teaspoon of pepper

• 1pinch of red pepper flakes

• 2liter of chicken broth

Method:

1. Chopeverything up that needs to get cut and place all of the ingredientsinto the slow cooker.

2. Cookon high heat for about five hours, stirring every so often.

3. Serveand enjoy.

NutritionalInformation:

Calories:273 kcal, Fats: 3.4 grams, Carbohydrates: 44 grams, Protein: 17.7grams

Pumpkin Goulash

Ingredients:

• 6diced tomatoes

• 1tablespoon of brown sugar

• 2tablespoons of olive oil

• 1onion, chopped

• 1teaspoon of ginger

• 1teaspoon of cinnamon

• 1teaspoon of cumin

• 1tablespoon of coriander

• 1can of garbanzo beans

• 1.5kg of fresh pumpkin, peeled and cut into small chunks

• 1teaspoon of salt

• 1teaspoon of cornstarch

• 60ml of water

Method:

1. Peeland cut the pumpkin up.

2. Chopup everything else that needs to get cut up.

3. Placeit all in the slow cooker.

4. Cookon high heat for about four hours.

5. Serveand enjoy.

NutritionalInformation:

Calories:330 kcal, Fats: 7.9 grams, Carbohydrates: 37.2 grams, Protein: 28.4grams

Beef Rolls

Ingredients:

• 750g beef brisket

• 2onions, thinly sliced into rings

• 2tbsp corn starch

• 2tbsp cold water

• 270g chili sauce

• 1bay leaf

• tsp dried thyme (crushed)

• 2tbsp granular sugar substitute

• 1garlic clove, minced

• 10Italian Bread Rolls

Method:

1. Startby trimming off any excess fat from the beef. Place it in a 6quart/6-7 liter slow cooker along with onions and bay leaf.

2. Ina mixing bowl, mix the chili sauce with beer, sugar substitute,thyme, salt, pepper and garlic. Combine well and pour it over themeat.

3. Coverthe cooker and cook on low heat for approximately 10-12 hours.

4. Oncethe beef is cooked, transfer it along with the onions onto a servingplatter and cover it with a foil.

5. Next,in a medium sauce pan, pour the remaining mixture and stir ittogether with cornstarch and water. Cook the mixture forapproximately 2 to 3 minutes or until the gravy thickens.

6. Servethe beef on the Italian rolls and top it off with the gravy.

NutritionalInformation:

Calories;325, Fats 8g, Carbohydrates 35g, Protein 25g

Spinach-Mushroom-Quiche

Ingredients:

• Disposableliner and non stick cooking spray/cooking oil to grease

• 1package (about 300 g) frozen chopped spinach, thawed and drained

• 4slices bacon

• 1tablespoon olive oil

• 150g Portobello mushrooms; coarsely chopped

• 90g sweet red pepper; chopped

• 150g grated Swiss cheese

• 8eggs

• 500ml whole milk or half and half

• 2tablespoons fresh chives; snipped

• teaspoon salt

• teaspoon black pepper

• 50g biscuit mix

Method:

1. Linethe slow cooker and spray liner with non stick spray.

2. Cookbacon until crisp; drain and crumble.

3. Heatolive oil and add mushrooms and pepper. Cook until tender then addspinach and cheese.

4. Combineeggs, milk, chives, salt, and pepper and stir into spinach mixture.Add the biscuit mixture and gently fold. Pour into slow cooker andsprinkle with prepared bacon crumbs.

5. Cookin slow cooker on low for 4 to 5 hours. If using high heat cook for2 to 2.5 hours. Cool 15 to 30 minutes before serving.

NutritionalInformation:

Calories;431, Fats 31g, Carbohydrates 66g, Protein 25g, Sugar 2g

Chile Verde Lasagna

Ingredients:

• 500g bulk breakfast sausage

• 150g chopped sweet green pepper; finely chopped

• 1jalapeno pepper; stemmed, seeded, and finely chopped

• 5eggs beaten lightly

• 2teaspoons vegetable oil

• 25g green onions; sliced

• snipped cilantro or parsley

• teaspoon salt

• teaspoon cumin

• 9corn tortillas; 6 inch/15 cm

• 200g hard cheese of your choice (e.g. Monterey Jack Cheese); shredded

• 1x480 g jar green salsa

Method:

1. Lightlycoat the inside of the slow cooker with non stick cooking spray.

2. Brownsausage in skillet and drain off fat. Add the sweet pepper andjalapeno pepper to skillet and cook over medium heat for 1 minute.Transfer sausage and peppers to bowl.

3. Inthe same pan cook eggs in hot oil just until set; stir to break upeggs. Combine eggs with sausage and peppers. Stir in green onions,cilantro, salt, and cumin.

4. Place3 of the tortillas in the bottom of the slow cooker; it is fine ifthey overlap. Put half the egg and sausage mixture in the slowcooker and sprinkle with cup of the cheese.

5. Pour2/3 of the salsa over the mixture in slow cooker. Continue layeringuntil all tortillas, sausage mixture, and salsa are in slow cooker.

6. Coverand set to low heat for 3 to 4 hours. Let stand for 15 minute beforeserving. Can top with sour cream and cilantro if desired.

NutritionalInformation:

Calories;429, Fats 29g, Carbohydrates 18g, Protein 21g, Sugar 3g

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