Recipes
February 2, 2016

Recipes: 4 slow-cooker meals to make for dinner

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These stews and soup recipes are perfect for warming the family up on a chilly night.

 

Chicken and Sweet Potato Stew

Spring may be right around the corner but there’s still a chill in the air. This comforting dinner will offer a hint of spring’s sweetness, without the need to slave over the stove.

Ingredients:

6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 tablespoons white-wine vinegar

Directions:

  1. Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine.
  2. Put the lid on and cook on low until the potatoes are tender, about 5 hours.
  3. Before serving, remove bones from the chicken, if desired, and stir in vinegar.

Nutrition Facts Per Serving:

Serves: 6. Serving size: 1 1/2 cups. Calories: 285. Fat: 6 grams. Saturated fat: 2 grams. Monounsaturated fat: 2 grams. Protein: 17 grams. Carbohydrates: 35 grams. Fiber: 5 grams. Cholesterol: 50 milligrams. Sodium: 519 milligrams.

Source: EatingWell

 

Chicken Tortilla Soup

Avocado, red bell pepper and tortilla strips not only add some color to this soup, but also delicious flavor!

Ingredients:

1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1/2-inch cubes
2 cups frozen whole-kernel corn, thawed
2 cups fat-free, no-salt-added chicken broth
14.5 ounce canned, no-salt-added, diced tomatoes, undrained
1/4 cup finely chopped onion
1 teaspoon sugar
1 teaspoon ancho powder
2 medium garlic cloves, minced
1/4 teaspoon salt
2 6-inch corn tortillas cut into 1/4-inch-wide strips
1 6-inch corn tortilla, torn into pieces
2 to 4 tablespoons snipped, fresh cilantro
1/4 cup finely chopped avocado
1/4 medium red bell pepper, cut into matchstick-size strips

Directions:

  1. In a 3- to 4 1/2-quart round or oval slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.
  2. Meanwhile, preheat the oven to 350°F.
  3. Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.
  4. When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro.
  5. Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.

Nutrition Facts Per Serving:

Serving size: 1 1/2 cups. Calories: 292. Fat: 5.5 grams. Saturated fat: 1 gram. Monounsaturated fat: 2 grams. Polyunsaturated fat: 1 gram. Protein: 30 grams. Carbohydrates: 33 grams. Fiber: 5 grams. Cholesterol: 73 milligrams. Sodium: 350 milligrams.

Source: American Heart Association

 

Tex-Mex Beef Stew

Get a tasty beef stew without the high levels of sodium.

Ingredients:

1 pound top sirloin steak, all visible fat discarded, cut into 1-inch pieces
12 ounces red potatoes, cut into bite-size pieces
1 large green bell pepper, cut into bite-size pieces
2 medium onions, quartered
1/3 cup water
1 1/2 tablespoons steak sauce
2 teaspoons very-low-sodium beef bouillon granules
2 teaspoons chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/2 teaspoon salt
2 tablespoons low-sodium ketchup
1/4 teaspoon ground cumin

Directions:

  1. In a slow cooker, combine the steak, potatoes, bell peppers, onions, water, steak sauce, bouillon granules, chili powder, sugar, first 1/4 teaspoon cumin, and salt.
  2. Cook on high for 4 hours or on low for 8 hours.
  3. Just before serving, stir in the ketchup and the remaining 1/4 teaspoon ground cumin.

Nutrition Facts Per Serving:

Serving size: 1 1/4 cups. Calories: 270. Fat: 5.5 grams. Saturated fat: 2 grams. Monounsaturated fat: 2 grams. Polyunsaturated fat: .5 grams. Protein: 28 grams. Carbohydrates: 30 grams. Fiber: 5 grams. Cholesterol: 69 milligrams. Sodium: 411 milligrams.

Source: American Heart Association

 

Slow-Cooker Split Pea Soup

There’s a reason it’s a classic. This soup pairs mild split peas and rich ham for a delicious and easy dinner.

Ingredients:

7 cups water
1 package (16 ounces) dried split peas (2 1/4 cups), sorted and rinsed
1 teaspoon salt
1/4 teaspoon pepper
3 medium carrots, cut into 1/4-inch slices (1 1/2 cups)
2 medium stalks celery, finely chopped (1 cup)
1 medium onion, chopped (1/2 cup)
1 ham bone, 2 pounds ham shanks or 2 pounds smoked pork hocks

Directions:

  1. Mix all ingredients except ham in 4- to 5-quart slow cooker. Add ham.
  2. Cover and cook on low heat setting 8 to 10 hours or until peas are tender.
  3. Remove ham from cooker; place on cutting board. Pull meat from bones, using 2 forks; discard bones and skin. Stir ham into soup. Stir well before serving.

Nutrition Facts Per Serving:

Calories: 300. Fat: 6 grams. Saturated fat: 2 grams. Protein: 28 grams. Carbohydrates: 33 grams. Fiber: 16 grams. Cholesterol: 45 milligrams. Sodium: 360 milligrams.

Source: Betty Crocker

 

 

Are you sitting down as a family to eat tonight? See how the tradition can help your children’s health.

Dinner, Winter

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