Healthy Slow-Cooker Recipes: Everything Fajitas, Sloppy Joe Chicken
"Get in Front of It" month continues! If you don't have time to make healthy meals every night of the week, these big-batch slow-cooker creations are the perfect solution. We've got two simple-but-delicious recipes, plus four easy ways to serve each one!
1/6th of recipe (about 1 cup): 169 calories, 4g total fat (1g sat. fat), 617mg sodium, 7g carbs, 1.5g fiber, 3g sugars, 25g protein
If you always order the mixed-grill fajitas, it's time to get your surf 'n turf on at home!
Cook: 2 hours on high or 4 hours on low, plus 15 minutes
8 oz. raw boneless skinless chicken breast, cut into strips
8 oz. raw flank steak, cut into strips
1/2 tsp. each salt and black pepper
2 cups sliced red and green bell peppers
2 cups sliced onions
2 tsp. ground cumin
1 tsp. chili powder
1 tsp. garlic powder
1 tsp. onion powder
1/8 tsp. cayenne pepper
2 cups chicken broth
8 oz. (about 16) raw large shrimp peeled, tails removed, deveined
Place chicken and beef in a slow cooker, and season with salt and black pepper.
Add peppers, onions, and remaining seasonings. Top with broth, and stir to mix.
Cover and cook on high for 2 hours or on low for 4 hours, or until chicken and beef are fully cooked.
If cooking on low heat, increase heat to high.
Add shrimp to the slow cooker, and stir to mix.
Cover and cook for 15 minutes, or until shrimp are cooked through.
Serve with a slotted spoon, draining the broth.
MAKES 6 SERVINGS
4 Ways to Enjoy It...* Go traditional! Wrap your veggies 'n protein in whole-wheat or corn tortillas. Top with light sour cream and pico de gallo.
* Forget taco salad; a serving of this fajita mix makes an awesome topper for your greens. Instead of dressing, try salsa!
* For a morning fix, toss in a skillet with egg whites or fat-free egg substitute. Fajita scramble!
* Two words: cauliflower rice. Scoop your fajita goodies over a bed of cooked cauliflower rice, top with salsa, and go to town...
1/8th of recipe (about 3/4 cup): 182 calories, 2.5g total fat (0.5g sat. fat), 366mg sodium, 17.5g carbs, 3g fiber, 10.5g sugars, 21.5g protein
This shredded chicken has a sweet 'n tangy taste reminiscent of sloppy joes, but it's WAY leaner and less sugary than your average joe!
Cook: 3 - 4 hours on high or 7 - 8 hours on low
2 1/2 cups canned crushed tomatoes
1/4 cup tomato paste
2 tbsp. red wine vinegar
2 tbsp. Worcestershire sauce
1 tbsp. honey
1 tbsp. molasses
1 1/2 lbs. raw boneless skinless chicken breasts, halved
1/2 tsp. each salt and black pepper
2 cups chopped onions
2 cups chopped red bell peppers
In a slow cooker, combine crushed tomatoes, tomato paste, vinegar, Worcestershire sauce, honey, and molasses. Stir to mix.
Season chicken with salt and black pepper, and add to the slow cooker. Top with onions and bell peppers. Mix well.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until chicken is cooked through and veggies have softened.
Transfer chicken to a large bowl. Shred with two forks.
Return shredded chicken to the slow cooker, and mix well.
MAKES 8 SERVINGS
4 Ways to Enjoy It...* Spoon a serving over some cooked spaghetti squash! (Here are three ways to cook that squash.)
* Lean into the sloppy joe vibe, and serve it on a 100-calorie flat sandwich bun. It's a better-for-you version of the childhood classic!
* Pizza fans, you'll love this: Sprinkle part-skim mozzarella on a high-fiber pita, and top with your sloppy chicken. Bake until lightly browned and crispy, and devour!
* Let's hear it for lettuce cups! Scoop the shredded chicken into round lettuce leaves... Butter lettuce is best for this.
Chew on this:
Happy National Popcorn Day, January 19th! Check out these fun snack recipes featuring popped corn.
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