Slow Good – THESE PROTEIN-PACKED SLOW-COOKER RECIPES ARE CLEAN, HEALTHY, AND EASY TO PREPARE

These protein-packed slow-cooker recipes are clean, healthy, and easy to prepare, so they’re warm and ready when you walk through the door at the end of a long day

CRANBERRY BEEFSTEW

Beef stew is a classic slow cooker recipe, but sometimes traditions need a twist. Adding fresh cranberries gives this recipe a nutritious lift that will surprise your taste buds.

A SLOW COOKER CAN BE A BUSY WOMAN’S BEST FRIEND, whether you want to prep lots of healthy food in advance or just crave something warm and satisfying when you get home. “Slow cookers are your saving grace”. You can put something in before you leave the house and have a healthy meal ready by the time you’re back at night.” And while the slow cooker is perhaps best known for soups and stews, you don’t have to stop there. These protein-packed recipes are loaded with flavour for main meals that are both clean and satisfying.  The slow-cooker meals are absolutely fantastic idea. Refueling after a hard workout? Add in a starch like rice or quinoa. If you’re trying to cut fat, serve with some steamed veggies and a side salad.

1. Cranberry Beef Stew
MAKES: 6 SERVINGS

I N G R E D I E N T S

1 lb chuck roast, cut into 1-inch pieces
½ cup whole-berry cranberry sauce
1 cup chopped onions
3 garlic cloves, minced
1 cup chopped celery
2 cups red potatoes, peeled (optional) and cut into cubes
2 cups beef broth
1 tsp sea salt
½ tsp black pepper
1 bay leaf
1 cup chopped carrots
½ cup whole cranberries
1 cup collard greens, de-ribbed and cut into thin strips

DIRECTIONS

1. Combine all ingredients except collard greens in slow cooker. Cover and cook on low for 6 hours.

2. Turn off the heat and remove bay leaf. Stir in collard greens. Cover and let the stew rest for 10 minutes. Serve warm.

P E R 1 C U P SERVING

Calories: 330, Fat: 7g,
Saturated fat: 2.5g,
Carbs: 37g, Fiber: 5g,
Protein: 30g,
Sodium: 650mg

2. Lentil Soup
MAKES: 6 SERVINGS

INGREDIENTS

1 tbsp olive oil
1 lb dried brown lentils, washed and drained
½ cup chopped carrots
½ cup chopped celery
1 cup chopped onions
2 tsp smoked paprika
1 tsp cumin
¼ tsp cayenne pepper
2 garlic cloves, minced
2 bay leaves
1 (14 oz) can diced tomatoes
1 tsp sea salt
½ tsp black pepper
4 cups low-sodium vegetable broth
3 cups water

DIRECTIONS

1. Place oil at the bottom of slow cooker. Add all ingredients except vegetable broth and water, then pour in the liquids.

2. Cover and cook on low for 7 to 8 hours.

3. Remove bay leaves. Serve topped with chopped parsley or a dollop of yogurt, if you like.

P E R 1 C U P SERVING

Calories: 150, Fat: 3g,
Saturated fat: 0g,
Carbs: 27g, Fiber: 9g,
Protein: 8g,
Sodium: 650mg

3. Salmon with Asparagus & Lemon
MAKES: 2 SERVINGS

INGREDIENTS

2 lemons
2 salmon fillets (6 oz each)
1 bunch asparagus (about 20 spears), woody ends trimmed
2 tbsp coconut oil
½ tsp sea salt
¼ tsp black pepper
1 tsp chopped fresh dill

DIRECTIONS

1. Zest 1 lemon, then cut both lemons into round slices.

2. Place salmon, asparagus, coconut oil, salt, pepper, dill, and lemon zest on a piece of aluminum foil large enough to fully wrap all ingredients; top with lemon slices.

3. Close the foil securely, then place in slow cooker. Cover and cook for

4 hours on medium.

4. Remove from foil and serve with white beans, if you like.

P E R S E RV I N G
Calories: 300, Fat: 20g,
Saturated fat: 13g,
Carbs: 22g, Fiber: 10g,
Protein: 23g,
Sodium: 930mg

4. Tequila Lime Chicken
MAKES: 4 SERVINGS

INGREDIENTS

4 boneless, skinless chicken breasts (3 oz each)
1 onion, chopped
3 bell peppers (any colour), sliced
4 oz tequila Juice of 2 limes Garlic powder to taste Salt and pepper to taste
½ cup chopped fresh cilantro

DIRECTIONS

1. Place chicken, onion, and peppers in slow cooker. Pour tequila and lime juice over each chicken breast. Add garlic powder, salt, and pepper.

2. Cover and cook on low for 6 to 8 hours.

3. Transfer chicken to a bowl and shred with a fork. Add onions and peppers. Stir in cilantro.

4. Serve with sprouted tortilla, brown rice and black beans, or a salad, if you like.

P E R 3 – O Z S E RV I N G
Calories: 170, Fat: 4g,
Saturated fat: 1g, Carbs:
15g, Fiber: 3g, Protein:
5g, Sodium: 390mg

5. Panang Curry with Pumpkin & Chicken
MAKES: 4 SERVINGS

INGREDIENTS

1 cup pumpkin or winter squash, seeds removed, cut into 1-inch chunks
4 cups light coconut milk
1 lb boneless, skinless chicken breast, cubed
4 tbsp red curry paste
2 tbsp cane sugar
2 tbsp fish sauce
6 kaffir lime leaves (or use plain lime leaves)
¼ cup thinly sliced fresh basil
1 whole hot pepper, such a serrano
1 lime, sliced (for garnish)

D I R E CT I O N S

1. Combine all ingredients except lime slices in slow cooker. Cover and cook on low for 4 hours.

2. Remove lime leaves and pepper.

3. Serve over brown or wild rice or finely chopped cauliflower, if you like. Top with lime slices.

P E R 1 C U P S E RV I N G
Calories: 280, Fat: 18g,
Saturated fat: 13g,
Carbs: 5g, Fiber: 0g,
Protein: 19g,
Sodium: 500mg

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