Crock Pot- helping to make 2011 healthy!

As a busy mom, I can tell you that the Crock Pot (A.K.A. Slow-cooker) is my most prized cooking tool for healthy meals. I am new to Dustin’s blog and thought that I should start out by sharing an easy recipe that is perfect for this frigid weather. You can do the chopping and prep the night before, stick it in the fridge and throw it in the crockpot in the morning.  It’s a hit, even with my husband who likes “filling” meals:
Chicken and Sweet Potato Stew (adapted from “Eating Well”, Feb/March 2006)
6-8 chicken tenderloins, defrosted*
2 pounds sweet potatoes, sliced into spears, skin on
1/2 pound button mushrooms, sliced
1 cup baby carrots, green beans, or any other veggie on hand
2 small red onions, quartered
4 cloves garlic, peeled
1 cup dry white wine
1/2 tsp dried rosemary
1 tsp salt
1/2 tsp pepper
3 tbs. balsamic vinegar (the really thick, good stuff)

Place all ingredients in slow cooker with 2 tbs. olive oil in bottom; stir to combine. Cook on low until the potatoes are tender about 6 hours. This recipe is a balanced mix of protein, carbs, fiber and fat, plus low in salt.  *for vegetarian option, exchange chicken for beans and/or quinoa.  I also do a lot of veggie turkey chili in the winter in the crock pot.

-Sara

Comments

  1. I love crock pot recipes! if I have something healthy waiting for me at home, it is easy to make good choices. I would love to see more of this type of posting.

    • Absolutely, I have more that I will try to share at least once/month. It’s a great way to get your veggies in when salads don’t sound as appetizing. There’s a book called “Fix It and Forget It Lightly,” for easy, healthy crockpot recipes. You can find it on Amazon.com (they are out at Barnes and Noble store at West Town).

  2. Cheryl Congdon says:

    This sounds very good and I will be making it very soon!

  3. what can I substitute for the wine?

    • If I need a sub for wine I use low sodium chicken or vegetable broth. Water in a pinch but then bump up your seasonings a little :)

    • You can use non-alcoholic wine or grape juice, or use half vinegar + water (thick fig balsamic works well)

  4. I too love the crock-pot, here are three quickies my family loves:

    Tex-mex Chicken Breasts: four boneless skinless (organic) chicken breasts, one jar of low-sodium salsa (or diced tomatoes with green chilies and a teaspoon of cumin + teaspoon of chili powder). Cook 6 hours on low. You can serve the chicken with rice and vegetable or shred the chicken in the sauce after cooking to make quick chicken tacos or taco salads.

    Quick Chicken Parmesan: four boneless skinless (organic) chicken breasts, one jar of low-sodium spaghetti sauce (or diced tomatoes with onion and garlic + tablespoon Italian seasoning). Cook 6 hours on low. You can serve the chicken with whole wheat pasta + a little parmesan cheese plus a vegetable.

    Quick Eggplant Parmesan: Same as above only instead of chicken use thick slices of eggplant and zucchini. Or combine the two (chicken + eggplant) which is what I usually do (may need extra sauce).

  5. I love tortilla soup. I have the recipe here http://thankfulness365.blogspot.com/2010/12/homemade-tortilla-soup.html

    It’s easy and delicious and about 100 calories for a small bowl.

  6. Sara, this sounds great. And Melissa, I love your recipes too! I’ve got a modified version of the Chicken and Sweet Potato Stew going right now. I only had chicken thighs on hand and no mushrooms. I love how it smells already. Thanks for the dinner inspiration!

    • @Althea Dotzour: A post-dinner update. My kids loved this dish! My five year old said, “Mom, this is the BEST thing I have EVER eaten.” They only nibbled at the potatoes and carrots, but they downed the chicken thighs like mad. Thanks!

  7. Thanks a lot Sara, Melissa, and Sara Thacker! I have them printed already and can’t wait to try them out on Greg and
    Eric!

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