Too tired to cook something healthy?

Here’s a scenario: You’re on your way home from work but you are too tired to cook something healthy. Instead, you go to the nearest drive thru or take out spot and get something that’s probably not the healthiest but you don’t care because you are hungry. Sound familiar? Don’t worry, even as a dietitian I have those days. One of the best things I ever did to help combat this problem was to invest in a slow cooker. A slow cooker is an excellent tool to make healthy and delicious meals without spending anytime to cook them. Below you will find three of my favorite healthy slow cooker recipes for you to try out this week.

Slow Cooker Quinoa, Sweet Potato, and Black Bean Chili

Ingredients

  • 1/2 cup uncooked quinoa, rinsed well in cool water
  • 2 15-ounce cans black beans, drained
  • 2 cups vegetable broth
  • 2 (14-ounce) cans diced tomatoes
  • 1 medium yellow onion, diced
  • 1 green bell pepper, diced
  • 1 jalapeno pepper, seeded and minced
  • 2 medium sweet potatoes, peeled and diced
  • 1 lb ground turkey or 93/7 ground beef
  • 1 small can chipotle sauce
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1/4 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper
  • Sriracha to taste

Directions

Add all ingredients to a large slow cooker. Cook on low for 8-10 hours or on high for 5-6 hours.

Nutrition facts per serving (recipe makes roughly 8; 1 1/2 cup servings):

Calories: 304

Carbohydrates: 43 g

Fiber: 12 g

Protein: 21 g

Fat: 6 g

Slow Cooker Salsa Verde Honey Lime Chicken

Ingredients

  • 2 pounds boneless skinless chicken breasts
  • 1 tablespoon olive oil
  • 1 cup mild salsa verde
  • 1/2 cup honey
  • 1/2 cup lime juice
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon cumin
  • 1/4 teaspoon black pepper

Directions:

  1. Rub chicken breasts with olive oil and place in the bottom of your slow cooker. Add all of the remaining ingredients. Cook on high for 2-4 hours or on low for 6-7 hours or until chicken is tender enough to shred.
  2. Remove chicken to a cutting board, and let rest 5 minutes before shredding. Return shredded chicken and let cook on low for an additional 20-30 minutes to absorb some of the juices. Drain excess liquid before serving or use tongs to remove shredded chicken.

Nutrition facts per serving (recipe makes 8; 4 oz servings)

Calories: 180

Carbohydrates: 13 g

Fiber: 1 g

Protein: 22 g

Fat: 5 g

Pro Tip: Try making a high protein, high fiber quesadilla using this recipe. Simply take one Flat Out Bread and place 1/2 cup of cheese and 1 serving of the chicken and fold the flatbread in half. Place in a pan and cook on both sides until Flat Out is crispy and the cheese has melted.

Slow Cooker Mongolian Beef

Ingredients

  • 1 ½ pounds flank steak
  • ¼ cup cornstarch
  • 2 tablespoons olive oil
  • ½ teaspoons minced garlic cloves
  • ¾ cup soy sauce
  • ¾ cup water
  • 1/2 cup brown sugar
  • 1 cup grated carrots

Directions

  1. Cut flank steak into thin strips. In a zip lock bag add flank steak pieces and cornstarch. Shake to coat the steak.
  2. Add olive oil, minced garlic, soy sauce, water, brown sugar and carrots to slow cooker. Stir ingredients. Add coated flank steak and stir again until coated in the sauce.
  3. Cook for high 2-3 hours or on low 4-5 hours until cooked throughout and tender

Nutrition facts per serving (recipe makes 6; 4 oz servings)

Calories: 321

Carbohydrates: 25 g

Fiber: 1 g

Protein: 27 g

Fat: 13 g

YUMMMMMM!!!!!!

Want more information about nutrition counseling and our Fuel program? Contact one of our registered dietitian nutritionists today!

Written by: Jesus Hernandez RDN, LD

Leave A Reply:

(optional field)

*

No comments yet.