Slow Cook Yourself Skinny
By: Sara Winlet
Copyright 2014 Sara Winlet, All rights reserved No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise. Without prior written permission from the copyright holder.
This book is intended as a source of information only. The text and recipes should not be considered a substitute for professional medical advice. The author Disclaims any liability for any adverse effects arising from the application of the information found herein. The reader should consult their health care provider before starting any new diet or health program.
If you are trying to lose weight, you will want to meet your new best friend, your slow cooker. This low calorie slow cooker recipe book makes it easy to cook healthy, affordable meals without spending hours in the kitchen.
At 450 calories or less per serving, these stew, chicken, beef, and pork recipes will help you lose weight as you enjoy delicious, nutritious meals.
TIPS:
These recipes are low fat and low in calories, but some are higher in sodium. If you are concerned about sodium, you can make these recipes with low-sodium sauce or broth.
Since vegetables are very low in calories, you can substitute one or more of you favorite vegetables for any of those listed within a particular recipe.
I always recommend using grass fed beef, organic meats, and organic vegetables when possible.
Table of Contents
What is a slow-cooker? A Slow Cooker also know as a Crock-Pot is a counter top electrical cooking appliance that is used for simmering, which requires maintaining a relatively low temperature, allowing unattended cooking for many hours.
White Bean And Chicken Chili
Ingredients:
2 (15 oz.) Cans White Beans, Rinsed And Drained 32 oz. Low Sodium Chicken Stock 6 Boneless Skinless Chicken Breasts 2 Medium Onions, Chopped 4 Cloves Garlic, Chopped 2 (4 oz.) Cans Roasted Green Chilies, Drained 1 Cup Water 1 Tablespoon Ground Cumin
Directions:
In a large slow cooker, place chicken, beans, chicken stock, onions, garlic, chilies, water and cumin. Stir to mix all ingredients.
Cover and cook on low for 6 hours. Before serving remove chicken and shred into pieces, then return chicken to stew. Salt and pepper to taste.
Makes 6 servings
Nutritional Information:
Calories 395 Fat 6 g Protein 55 g Carbohydrate 30 g Fiber 8 g cholesterol 105 mg Sodium 597 mg
Spinach And Bean Soup
Ingredients:
42 oz. Low Sodium Vegetable Stock 1 (15 oz.) Can Tomato Puree 1 (15oz.) Can Great Northern Beans, Drained and Rinsed 1/2 Cup Uncooked Brown Rice 1/2 Cup Finely Chopped Onion 1 Teaspoon Dried Basil 2 Garlic Cloves, Chopped 1/4 Teaspoon Salt 1/4 Teaspoon Black Pepper 8 Cups Chopped Fresh Spinach
Directions:
In a large slow cooker, combine broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic. Cover and cook on low for 6 hours.
Before serving stir in spinach, allowing for spinach to wilt. Serve hot.
Makes 6 Servings
Nutritional Information:
Calories 150 Fat 3 g Protein 9 g Carbohydrate 31 g Fiber 8 g Sodium 800 mg
Veggie Beef Soup
Ingredients:
1 Pound Boneless Beef Chuck Roast, Cubed or Lean Ground Beef 2 Cups Carrots, Sliced 2 Medium Potatoes, Peeled And Largely Diced 1 Medium Onion, Chopped 2 (14oz.) Cans Diced Tomatoes With Juice 1 Cup Water 8 Ounces Frozen Peas 1/2 Teaspoon Salt 1/2 Teaspoon Dried Thyme
Directions:
In a large slow cooker, combine beef, carrots, potatoes, onions, tomatoes with juice, salt, thyme, and water. Stir well. Cover and cook on low heat for 8 hours. About 30 minutes before serving, stir in peas and allow to soften.
Serve warm.
Makes 4 servings
Nutritional Information:
Calories 270 Protein 28 g Carbohydrate 29 g Fat 4 g Fiber 4 g Sodium 450 mg
Serrano Black Bean Soup
Ingredients:
2 (15 oz.) Cans Black Beans, Rinsed 32 oz. Vegetable Broth 2 Medium Onions, Chopped 1 Cup Water 1 Tablespoon Ground Cumin 3 Bay Leaves 2 Tablespoons Fresh Lime Juice 1 Serrano Chili, Chopped Fine 1 Teaspoon Salt 3 Tablespoons Low-Fat Sour Cream
Directions:
In a large slow cooker, combine beans, broth, onions, water, cumin, chilies, and bay leaves. Cover and Cook on low for 4 to 6 hours. Discard bay leaves. Stir in lime juice, and salt.
Serve warm with a small dollop of sour cream on top.
Makes 6 Servings
Nutritional Information:
Calories 290 Protein 17 g Carbohydrate 51 g Fiber 17 g Cholesterol 3 mg Sodium 700 mg
Ham And Yellow Split Pea Soup
Ingredients:
24 oz. Yellow Split Peas, Rinsed And Drained 32 oz. Low Sodium Chicken Stock 32 oz. Water 2 Medium Onions, Chopped 4 Medium Carrots, Chopped 2 Stalks Celery, Chopped 8 oz. Mix well. Mix well.
Cover and cook on low for 8 hours. Pepper to taste.
Makes 8 servings
Nutritional Information:
Calories 329 Fat 3 g Cholesterol 16 mg Sodium 691 mg Fiber 20 g Protein 28 g
Chicken Taco Soup
Ingredients:
1 Packet Taco Seasoning, Reduced Sodium 8 Boneless Chicken Breast 32 oz. Low Sodium Vegetable Broth 2 (16 oz.) Cans Pinto Beans, Drained And Rinsed 2 (16 oz.) Cans Red Kidney Beans, Drained And Rinsed 12 oz. Frozen Corn 1 (10 oz.) Can Rotel Tomatoes (Medium Heat) 1 (14 oz.) Can Mexican-Style Tomatoes 2 (14 oz.) Cans Low or No Salt Diced Tomatoes 2 Red or Green Bell Peppers, Chopped 2 Cups Celery, Chopped 1 Medium Onion, Chopped
Directions:
In a large slow cooker, combine taco seasoning, vegetable broth and chicken. Cook on low for 4 hours.
Remove chicken, shred, then return chicken to the slow cooker. Add beans, corn, tomatoes, bell peppers, celery, and onions. Cover and cook on low for an additional 4 hours. Serve warm.
Makes 8 servings
Nutritional Information
Calories 450 Fat 4 g Cholesterol 54 mg Sodium 1250 mg Fiber 21 g Protein 37 g
Veggie Chili
Ingredients:
1 Cup Carrots, Chopped 1 Cup Celery, Chopped 1 Medium Onion, Chopped 16 oz. Sliced Fresh Mushrooms, Sliced 1 Large Zucchini, Chopped 1 Yellow Squash, Chopped 1 Tablespoon Chili Powder 1 Teaspoon Seasoned Pepper 1 Teaspoon Dried Basil 24 oz.
Tomato Juice 8 oz. Can Tomato Sauce 2 (14oz.) Cans Diced Tomatoes, Undrained 1 (15oz.) Can Pinto Beans, Rinsed And Drained 1 (15oz.) Can Northern Beans, Rinsed And Drained 1 (15oz.) Can Black Beans, Rinsed And Drained 1 (15oz.) Can Red Kidney Beans, Rinsed And Drained 8 oz. Frozen Corn
Directions: Place all Ingredients into a large slow cooker and stir until well mixed. Cover and cook on low for 6 to 8 hours or until veggies are tender and the soup is thickened. Serve warm.
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