Slow cooker guide

CHALLENGE GUIDE 5-DAY CLEAN EATING Healthy Slow Cooker Recipes for the Whole Family!

*Day 1* Chicken Fajitas •

Ingredients: • • •

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3 bell peppers, 1 onion, sliced ***Optional: sub 2 bags of frozen sliced peppers and onions*** 3 boneless/skinless chicken breasts (approx. 2lbs) 1/2 cup chicken broth 3 TB smoky southwestern seasoning mix (recipe on next page)

Directions: •

Slice peppers & onions and place on the bottom. Put chicken on top. Sprinkle taco seasoning on top. Cook on low for 6-8 hours or on high 3-4 hours. Shred it up, mix it together. Serve with toppings: guacamole, greek yogurt, jalapenos, and corn tortillas.

Smoky Southwestern Seasoning Mix •

Ingredients (mix well): • • •

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1TB chili powder 2tsp ground cumin 1tsp coriander ½ tsp onion powder ½ tsp garlic powder ½ tsp dried oregano ½ tsp smoked paprika 1tsp sea or kosher salt

*Day 2* Beef Roast with Carrots •

Ingredients: • • • • •

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2 pound boneless beef chuck shoulder roast 1-2 lbs carrots, chopped 3 TB extra virgin olive oil 2 TB red wine vinegar 3TB all-purpose seasoning (recipe on next page)

Directions: • •

Combine all ingredients and cook on low 8-10 hours. Pair with green salad, roasted potatoes, or quinoa.

Optional: Salt and pepper the beef roast. Sear beef roast on all sides in hot cast iron skillet using 1TB oil before adding to slow cooker. This will add more flavor, and can be done the night before adding to slow cooker.

All-Purpose Seasoning Mix •

Ingredients (mix well): • • •

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4tsp onion powder 2tsp garlic powder 2tsp mustard powder ¼ tsp dried thyme ¼ tsp ground black pepper 1tsp sea or kosher salt

*Day 3* Chicken Enchilada Quinoa •

Ingredients: • • • • • • • • • • • • • •

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1lb ground chicken 1 ½ cups uncooked quinoa (rinsed) 1 can (15oz) black beans (drained and rinsed) 1 cup frozen corn 1 can (15oz) fire-roasted tomatoes 2 cloves garlic, minced or 2tsp pre-minced garlic 1 medium onion chopped 1 or 2 jalapeno peppers, finely chopped (depends on heat level desired, can leave out entirely) 10oz enchilada sauce (recipe on next page) 2TB chili powder 1TB cumin 1 cup shredded Mexican cheese blend 3 green onions, chopped ¼ cup fresh cilantro, chopped

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*Day 3* Chicken Enchilada Quinoa, cont’d •

Directions: • •

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In a large skillet, cook the ground chicken until no pink remains. Place in the slow cooker.

Add in the uncooked quinoa, the black beans, frozen corn, diced tomatoes, garlic, onion, and jalapeno, water, enchilada sauce, chili powder, cumin, coriander, salt, and pepper.

Stir to combine. Cover the slow cooker and cook on high for 3 hours or until the liquid is all absorbed into the mixture.

Remove the lid and stir everything again. Taste and adjust seasoning if necessary. Stir in the half the cheese and sprinkle the other half on top. Replace the lid and let the cheese melt. Top with the chopped green onions and cilantro.

Enchilada Sauce •

Ingredients • • • • • • • • • • • •

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3TB olive oil 3TB flour 1TB chili powder 1tsp ground cumin ½ tsp garlic powder ¼ tsp dried oregano ¼ tsp salt Pinch of cinnamon (optional, but recommended) 2TB tomato paste 2 cups chicken or veggie broth 1tsp white vinegar or apple cider vinegar Ground black pepper to taste

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Enchilada Sauce, cont’d •

Directions: •

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Measure the dry ingredients (the flour, chili powder, cumin, garlic powder, oregano, salt and optional cinnamon) into a small bowl and place it near the stove. Place the tomato paste and broth near the stove as well.

In a medium-sized pot over medium heat, warm the oil until it’s it's hot enough that a light sprinkle of the flour/spice mixture sizzles on contact.

Once the oil is hot, pour in the flour and spice mixture. While whisking constantly, cook until fragrant and slightly deepened in color, about 1 minute. Whisk the tomato paste into the mixture, then slowly pour in the broth while whisking constantly to remove any lumps.

Raise heat to medium-high and bring the mixture to a simmer, then reduce heat as necessary to maintain a gentle simmer. Cook, whisking often, for about 5 to 7 minutes, until the sauce has thickened a bit and a spoon encounters some resistance as you stir it.

(The sauce will further thicken as it cools.)

Remove from heat, then whisk in the vinegar and season to taste with a generous amount of freshly ground black pepper and more salt, if necessary.

Can be made and stored for up to 1 week in fridge before using in recipe.

*Day 4* Balsamic Pork Roast •

Ingredients: • • • • • • • •

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2lb pork shoulder roast (sirloin roast) Sea or kosher salt, to taste ½ tsp garlic powder ½ tsp red pepper flakes 1/3 cup chicken or veggie broth 1/3 cup balsamic vinegar 1TB Worcestershire sauce 1TB honey or pure maple syrup

Directions:

Season the pork with salt, garlic powder, and red pepper flakes. Place in slow cooker. Mix together the broth, vinegar, and Worcestershire sauce and pour over the pork. Then pour over the honey. Set the timer for 4 hours on high or 6-8 hours on low.

• When cooked, remove and shred pork. Pour ½ cup sauce over the pork and serve.

• Suggested pairings: roasted carrots and sweet potatoes, green salad, sautéed green beans.

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*Day 5* Meatball Subs •

Ingredients: • • • • • • • • • •

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2 28oz cans whole tomatoes 2 TB extra virgin olive oil (EVOI) 1 basil sprig 2 TB thinly sliced basil ¼ tsp crushed red pepper 4 garlic cloves, minced or 4tsp pre-minced garlic 2 lbs lean, ground beef 3 TBSP dry bread crumbs (whole wheat) 1 egg 3 TBSP grated Parmigiano-Reggiano cheese

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*Day 5* Meatball Subs •

Directions: • • • •

Using your hands, crush the tomatoes into the slow cooker, add juices. Add EVOI, tomato paste, basil sprig, crushed red pepper, and half of the garlic.

In a large bowl, mix the ground meat with remaining garlic, bread crumbs, egg, cheese, and a little salt & pepper. Roll the mixture into 18 meatballs (don't pack too firmly) Add meatballs to the sauce. Cook and cover on low 4-6 hours (until meatballs are cooked).

Serve on a whole wheat sub bun, or with whole wheat spaghetti. Pair with green salad.

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