By Missy Sachs, Exercise Physiologist, CSCS, MA
Eating healthy is tough when you’ve got so many other obligations. Work, school, volunteer activities, family events, these can all take a toll on how much time you have for food prep. That’s what makes the crock pot such a useful tool, just prep and go about your day. But many recipes you’ll find online are not the healthiest. Below are 4 of my favorite healthy, reduced fuss meals. Enjoy!
Chicken Enchilada Soup
Ingredients
2 Boneless, Skinless Chicken Breasts diced
1 packet taco seasoning (Old El Paso 25% less sodium recommended)
1-2 15 oz. cans Black Beans (no salt added recommended)
1-2 4 oz. cans of green chiles, diced
1 Yellow or Red Onion diced
1 10 oz. can green chile enchilada sauce
Optional vegetable additions:
1-2 zucchini or yellow summer squash diced
1-2 jalapenos diced
Optional Toppings:
Cilantro chopped; Shredded Cheese; Sour Cream
How To
Place all ingredients into a crockpot on high for 3-4 hours. Stir and then leave on low for 1 or more hours. Ensure that chicken is heated to at least 165℉ before eating. Add chosen toppings and enjoy!
White Chicken Chili
Ingredients
2 Boneless, Skinless Chicken Breasts diced
1-2, 16 oz. cans Pinto Beans
1-2, 15 oz. cans Black Beans (no salt added recommended)
1-2 4 oz. cans of green chiles, diced
1 large yellow onion, diced
1 8 oz. packet of Neufchatel Cheese (or low fat Cream Cheese)
Optional vegetable additions:
1-2 zucchini or yellow summer squash diced
1-2 jalapenos diced
Optional Toppings:
Cilantro chopped; Shredded Cheese; Sour Cream
How To
Place all ingredients except Neufchatel Cheese into a crockpot on high for 3-4 hours. Add in Neufchatel Cheese and place on low for 1 or more hours. Stir again before serving. Ensure that chicken is heated to at least 165℉ before eating. Add chosen toppings and enjoy!
Red Chili with Ground Turkey
Ingredients
1 pound ground turkey breast, browned and broken up
1-2 cans of Black Beans
1-2 packets of preferred Chili seasoning
3-4 medium tomatoes diced or 1, 28 oz can of diced tomatoes
1 large yellow onion, diced
1, 6 oz. can of tomato paste (if you like a thicker consistency)
Optional vegetable additions:
1-2 zucchini or yellow summer squash diced
1-2 jalapenos diced
Optional Toppings:
Cilantro chopped; Shredded Cheese; Sour Cream
How To
Brown ground turkey in a skillet over medium until fully cooked. Then place all ingredients into a crockpot on low for 6+ hours or high for 2 hours then low for 1 or more hours. Add optional toppings and enjoy!
Beef Stew
Ingredients
1 pound stew meat (or favorite cut of steak, cubed)
1 packet French Onion Soup Mix
1, 10.75 oz can French Onion Soup
1 cup of beef broth (water and bouillon)
Vegetable Pasta of choice (Recommended: Spinach Fettuccine or Cybele’s vegetable Rotini.
How To
Place all ingredients into a crockpot on high for 3 hours then low for 1 or more hours. Make sure beef is at least 145℉. Stir in pasta noodles with 30 minutes left. Stir and enjoy.