Tuesday, March 24, 2009

3 Easy (Healthy) Crockpot Recipes

Beef Vegetable Soup
Makes: 4 servings

1lb boneless beef chuck roast, trimmed and cut into bite-size pieces
3 medium carrots, cut into 1/2-inch thick slices
2 small potatoes, peeled and cut into 1/2-inch cubes
1 medium onion, chopped
1/2 teaspoon salt
1/2 teaspoon dried thyme
1 bay leaf
2 - 14 1/2 ounce cans diced tomatoes
1 cup water
1/2 cup loose-packed frozen peas
Fresh parsley sprigs (optional)

1. in a 3 - 4 quart slow cooker, combine beef chuck pieces, sliced carrots, cubed potatoes and chopped onion. Sprinkle with salt and thyme. Add bay leaf, tomatoes with their juices and water. Stir until all ingredients are combines. 2. Cover, cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours. 3. Remove and discard bay leaf. Stir in peas and garnish with parsley if desired.

Nutrition Facts per serving: 269 calories, 28g protein, 29g carbohydrates, 4g fat (1g saturated), 4g fiber.

Cajun Shrimp and Rice
Makes: 6 servings

1 28-ounce can diced tomatoes
1 14-ounce can chicken broth
1 cup chopped onions
1 cup chopped green bell pepper
1 6-ounce package long-grain and wild-rice mix, such as Uncle Ben's
1/4 cup water
2 garlic cloves, chopped
1/2 teaspoon Cajun seasoning
1lb cooked, shelled and deveined shrimp
Hot-pepper sauce (optional)

1. In a 4 quart slow cooker, combine tomatoes with their juices, chicken broth, onions, bell pepper, rice mix with seasoning packer, water, garlic and Cajun seasoning. 2. Cover; cook on low-heat setting 5 to 6 hours or on high-heat setting 3 to 3.5 hours. 3. Stir shrimp into rice mixture. Cover; cook for 15 minutes longer at high-heat setting. Sprinkle wit hot-pepper sauce if desired.

Nutrition Facts per serving: 223 calories, 21g protein, 32g carbohydrates, 2g fat (0g saturated), 3g fiber.

Vegetable and Chickpea Curry
Makes: 4 to 6 servings

3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup lose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

1. In a 4 quart slow cooker, combine cauliflower, chickpeas, green beans, carrots and onion. Stir in broth and curry powder. 2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2.5 to 3 hours. 3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over top.

Nutritional Facts per serving: 219 calories, 8g protein, 32g carbohydrate, 7g fat (4g saturated), 9g fiber.

Source: Fitness Magazine http://www.fitnessmagazine.com/

No comments :

Post a Comment