GREENSBORO, N.C. — Whether it's a cold day or a busy work week, crock pot meals are a great idea for the whole family.
Lauren Mardeusz is a registered dietician and Salt + Honey Nutrition, LLC owner. She said crock pot dishes are a great dinner option due to the ease factor.
“We have a lot more control over what we’re eating when it’s done for us at the end of the day,” Mardeusz said. “Many crock pot meals are set it and forget it.”
Mardeusz said there are several ways to ensure a crock pot meal is balanced and nutritious.
“When we’re thinking about crock pot, we’re often thinking pot roast, we’re thinking chili and those tend to be meat-heavy and carbohydrate-heavy,” Mardeusz said. “We can balance them out by adding more fiber, more veggies, and get them nice and cooked.”
Mardeusz shared three simple recipes:
Crockpot Chicken and Rice
Ingredients
1 cup long-grain brown rice
1 1/2 cups diced carrots about 4 medium
1 small shallot finely chopped, about 1/4 cup
1 tablespoon Dijon mustard
1 1/2 pounds boneless, skinless chicken breasts or chicken thighs
1 1/2 teaspoons garlic powder
1 teaspoon dried thyme
1/2 teaspoon kosher salt
1/4 teaspoon ground black pepper
2 1/2–3 1/2 cups low-sodium chicken broth
1 cup frozen peas
1/2 cup nonfat plain Greek yogurt
1/2 cup freshly grated sharp cheddar cheese divided
Method
Lightly coat a 5-quart or larger slow cooker with nonstick spray. Add the rice, carrots, shallot, and Dijon mustard, and stir to combine. Arrange the chicken breasts on top, then sprinkle with the garlic powder, thyme, salt, and pepper. Pour in the chicken broth. Cover and cook on HIGH for 1 1/2 to 2 1/2 hours, until the chicken is cooked through.
Remove the chicken to a plate and cover to keep warm. Stir the rice, vegetables, and broth, then re-cover and continue cooking on high until the rice is tender, about 1 additional hour.**
Uncover and stir in the peas and Greek yogurt. Dice the chicken and stir it in with 1/4 cup cheddar cheese. Sprinkle the remaining cheese over the top, then re-cover and cook for a few additional minutes on high until the cheese is melted. Serve warm, sprinkled with fresh parsley as desired.
Crockpot Lentil Soup
Ingredients
1 medium yellow onion, chopped
1 cup chopped celery
2 cups chopped carrot
2 cloves garlic, minced or finely grated
1 ½ teaspoon kosher salt, divided
1 ½ cups dry green lentils (or brown lentils), rinsed and picked over
1 (15-oz) can petite diced tomatoes
6-8 cups vegetable stock, or chicken stock
1 large bay leaf, or 2 small bay leaves
4 cups baby spinach
1 teaspoon red wine vinegar
Method:
Add the onion, celery, carrot, garlic, 1 teaspoon salt, lentils, tomatoes, stock and bay leaf to a 6-quart slow cooker, stirring to combine. Do not add the spinach, it will be added at the end.
Cover and cook on high for 4-6 hours or on low for 6-8 hours, or until the veggies and lentils are soft.
Remove the lid, remove the bay leaf, add the vinegar, and stir to combine. Add an additional 1-2 cups of stock to thin the soup if necessary. Taste and add the remaining ½ teaspoon salt, plus additional vinegar if desired.
Using an immersion blender, blend for 5-10 seconds. Alternatively, carefully, remove ½ to 1 cup of cooked soup to a blender. Cover, blend on high, then add back to the soup, stirring to combine.
Add the spinach, and stir to combine. Serve with a generous drizzle of olive oil, and any other toppings you like.
Crockpot Chicken Tortilla Soup
Ingredients
3 chicken breasts
2 tsp. chili powder
1 tsp. cumin
Salt and pepper, to taste
1 medium onion, chopped
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 (28-oz.) can whole or diced tomatoes, with juice
1 (10-oz.) can diced tomatoes and green chilies
3 c. low sodium chicken broth
4 oz. tomato paste
1 whole chipotle pepper in adobo
1 (15-oz.) can black beans, drained and rinsed
1 lime, juiced
Method:
Place the chicken in the slow cooker. Sprinkle on the chili powder, cumin, and salt and pepper. Add the onion, bell peppers, tomatoes, tomatoes and green chilies, chicken broth, tomato paste, chipotle pepper, and black beans. Stir, place the lid on the slow cooker, and cook on high for 5 hours (or 8 hours on low). Stir in the lime juice.
Using 2 forks, break up the chicken into chunks
Serve it piping hot in a bowl with sour cream, avocado, cilantro leaves, and grated cheese on top!