Grab your slow cooker and whip up one of these three tasty slow cooker recipes: Pumpkin Turkey Chili, Chicken & Vegetable Soup, Chickpea sweet potato stew.
Chicken and Vegetable Soup (slow cooker recipe)
251 calories, 38 g pro, 13 g carb, 4 g fiber, 4 g fat
3 skin less, boneless chicken breast (~1.5 lb)
4 cups low-sodium bone broth
3 medium carrots, sliced
3 medium turnips, sliced (half moons)
4 stalks celery
1 medium white onion, chopped
1/2 teaspoon yellow curry powder (*or cumin, coriander, red pepper flake)
1 tsp kosher salt and black pepper
1 cup frozen peas
Combine chicken breasts, broth, 2 cups water, carrots, turnips, celery, onion, *curry powder, 1 tsp salt, and pinch of black pepper.
Cook on low for 8 hours.
Remove chicken breasts and slice or shred to desired size and return to soup with frozen peas.
Let sit on warm from 5-10 minutes and serve.
*add chopped dill, scallion, and/or squeeze on lemon for added taste
Pumpkin Turkey Chili (slow cooker recipe)
383 calories, 29 g protein, 55 g carb, 17 g fiber, 12 g fat
1 TBSP extra virgin olive oil
1 pound ground turkey (93% lean)
1 onion, chopped
1 (28 oz) can diced tomatoes
2 cups canned pumpkin (cubes or puree)
1 (15 oz) can chili beans
1 (15 oz) can black beans
1 TBSP pumpkin spice (or cinnamon)
1 TBSP chili powder
Toppings: Greek yogurt, low-fat cheddar, scallion
Brown turkey in skillet until crumbly and no longer pink.
Combine all ingredients in a slow cooker and set to low for 5-6 hours.
Top with low fat cheddar, greek yogurt, and/or avocado.
Chickpea Sweet Potato Stew
1 serving = 1.5 cups
165 cal: 6.3 g pro, 32 g carb, 3 g fat, 6.5 g fiber
1 yellow onion, chopped
2 cans garbanzo beans, drained
1 pound sweet potato, peeled & chopped
1 TBSP garlic, minced (or garlic powder)
1/2 tsp salt
1/4 tsp black pepper
1 tsp ground ginger
1.5 tsp ground cumin
1 tsp ground coriander
1/4 tsp cinnamon
4 cups vegetable broth (or chicken broth)
4 cups fresh baby spinach
Add all ingredients to the slow cooker - set on low for 6-7 hours. If needed to cook quicker you can set to high for 3-4 hours.
Once time is up, add spinach leaves and stir in until they are all covered
Cook for an additional 15 minutes on high.
**for stove top cook for 35-40 minutes on medium-LOW heat. Add spinach for the last two minutes of cooking.**