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WHOLE30®, PALEO, and KETO, Oh My!
Slow Cooker Factors to Consider
Hash with asparagus and broccoli
Quiche with broccoli, bacon, and cheese
Bell Peppers Stuffed with Cheesy Eggs
Cauliflower "Grits" with cheese
cheesy macaroni and cauliflower
Balsamic-bacon vegetable medley
Spaghetti Squash Pizza Casserole
It's no secret that I enjoy making healthy food in my slow cooker. Slow Cooker Queen. My blog's "Fit" section refers to my efforts to have a healthy lifestyle, which mostly entails cooking nutritious meals. Food, that's right. A poor diet cannot be out-exercised!
I don't stick to any special diet, but I inherently consume low-carb foods—mostly lean meats, veggies, and cheese—because I love them. My metabolism started slowing down as I got older, and that's when I first started paying attention to what I ate. It got increasingly challenging to keep my weight under control. In the past, I could easily maintain a healthy weight while eating little amounts of carbs like sweet potatoes or potatoes at every meal. Sadly, those times were behind us. I started exploring for another method to maintain my weight while continuing to eat the things I enjoyed because I realized I had to make a change.
the low-carb diet. I'll be the first to acknowledge that switching to a low-carb diet can be challenging. It's crucial to educate yourself on carbohydrates because they are present in a variety of meals outside simply pasta and rice, including fruits, vegetables, nuts, and more. Learn what you can and cannot consume by beginning to read labels. However, once you understand how much delicious stuff is truly low-carb, I promise it will be worth it. Additionally, you can consume it and continue to lose weight.
I had to consider how I was going to cook it after I decided how I wanted to eat. Here's when the trusty slow cooker (or maybe the Slow Cook option on your phone) comes in useful the new Instant Pot® you purchased). Most individuals lead hectic lifestyles, making it challenging to take the time to prepare a home-cooked dinner. You can do it on your schedule thanks to the slow cooker. Since I began using a slow cooker to prepare my meals, I've learned that eating healthily is not just easy but also tasty, and I demonstrate this for you in this book.
Many of the things you may consume on a low-carb diet, such
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as meat, egg casseroles, and substantial soups, cook very well in a slow cooker. The recipes I've developed are simple to prepare and use ingredients that are widely available in supermarkets. Most likely, your pantry already has a sizable number of them. There are probably no ingredients in this dish that you aren't already familiar with. The foods in the recipes are a mix of modern and traditional fare; many of them are familiar to you, while others you'd never suspect might be low-carb.
Diets can be challenging to follow, but consider switching to a low-carb diet as a lifetime change made simpler by your slow cooker. You're one step closer to achieving (and sustaining) your health objectives thanks to this cookbook.
Convenience is the main focus of slow cookers. And for many people, consuming foods with less carbs clears the way to weight loss. This is why I'm so thrilled to combine the two for you. Since you can choose the items that go into a slow cooker, you have greater control over the final product. In addition, natural ingredients cook in a slow cooker more effectively than manufactured meals. You'll find a lot of veggies in the recipes in this book since they cook quickly in a slow cooker and are frequently low in carbohydrates. Almost any beef cut will work with this procedure; in fact, the rougher the cut, the better it will cook. Tougher cuts are also less expensive, so it's a win-win situation.
Though it may be popular right now, a low-carb diet is nothing new. Low-carb diets have been practiced for years as a means of weight loss. A fundamental low-carb diet strategy, however—
a way of eating that has quietly and regularly continued to help individuals lose weight—has been overshadowed in recent years by other programs, such as the paleo diet and the keto diet, which have received a lot of attention online and on social media. Following a low-carb diet mostly involves consuming less carbs and sugars, which are stored as fat in the body. Your body stops accumulating fat when you avoid meals that contain them and starts burning it as fuel. You will start to lose weight as long as you limit your intake of calories and carbohydrates. Keep in mind that if you continue to consume the same excessive amount of calories, you won't lose weight no matter how much you reduce your carb intake.
Low-Carb, Healthy Eating
The word "healthy" might signify different things to different people. To be clear, we're not banning carbohydrates altogether.
Some are essential to the proper operation of our body. Not all carbs have the same effects on our bodies. You should stay away from processed grains and added sugars as sources of carbs. The reason is that unlike complex carbs found in meals like vegetables, which have a milder effect on blood sugar levels, they can more quickly be converted to fat storage in our bodies. It may sound absurd, but it is possible to consume healthier fats while attempting to reduce weight. Yes, a little fat is okay. Avocados and the fats found in fish, nuts, nut butters, and seeds are two examples of healthy fats.
WHOLE30®, PALEO, and KETO, Oh My!
The ketogenic diet (keto), the paleo diet, and the Whole30 diet are three current diets that you may have heard of. In that they both forbid gluten, wheat, processed sugar, artificial sweeteners, preservatives, and excessively processed and refined foods, Paleo and Whole30 are comparable to one another. Many people eventually resort to one of these diets when they want to eliminate processed meals and consume less unprocessed, naturally high-carb items (such grains and legumes). The keto diet emphasizes cutting back on carbohydrates while also increasing the amount of healthy fat.
Compared to such diets, the low-carb strategy I discuss in this book is less restricting while still supporting weight reduction.
Additionally, many of the dishes are simple to adapt to various diets.
Keto: This is a diet that is high in fat and low in carbohydrates.
The purpose of a ketogenic diet is to get your body to start burning its fat reserves, which leads to weight reduction. Low insulin levels cause a sharp increase in fat burning. Your ability to access and burn your fat reserves improves. By forcing your body to use fatty acids as fuel rather than carbs, you are trying to put your body into a condition of ketosis. You may teach your body to burn fat for energy rather than store it by releasing carbohydrates from your diet and substituting them with a tolerable amount of protein and more natural fats. The objective of this diet is to maintain daily net carbohydrates under 50
grams, while other experts contend that the ideal carb consumption is as low as 20 grams. The staple diet consists of a variety of natural fats (butter, olive oil), most vegetables, and proteins (meat or seafood). On this diet, you should remain out from foods like potatoes, fruit, gluten, sugar, and legumes.
Paleo: Because the foods that are part of the diet are ones that people may have eaten during the Paleolithic era, some people refer to it as the "caveman" diet. You will only be consuming foods that could be harvested during that time period, such as
meats, seafood, fruits, vegetables, nuts, and seeds—nothing processed or refined. Lowering carbohydrates is not the main goal of this diet because it permits foods that contain more carbohydrates, such as higher-carb fruits and vegetables.
Whole30: Designed to isolate and identify items that may be contributing to a range of illnesses, this brief elimination diet was created by Melissa Hartwig. Eliminating items from your diet that might cause digestive issues, allergies, inflammation, or persistent discomfort is the goal. The diet begins by excluding all forms of processed food, alcohol, grains, beans, and legumes.
Some items are reintroduced to the diet after 30 days of diet compliance in order to determine which meals are causing pain.
Although the diet is often low in carbohydrates, there are no recommendations for the recommended daily intake of carbohydrates
Total and net carbohydrates
I've just used the words carbohydrates and carbs thus far. You may be acquainted with the words "net" carbohydrates, "active"
or "impact" carbs. Although there is no official definition, net carbs are typically estimated as the total grams of carbohydrates in a dish or food product less the fiber and/or sugar alcohols. They all relate to the same thing. Although fiber and sugar alcohol have a little effect on blood sugar levels, some kinds and quantities may still be converted to glucose in particular circumstances, thus these results can be deceiving. In order to achieve the most exact measurement possible while carb counting, look at the total quantity of carbs on food labels or in recipes.
eating. Each recipe in the book provides nutritional information, including the overall amount of carbohydrates. Be remember to subtract the grams of fiber from the carbs shown if you're calculating net carbohydrates.
Obviously, everyone of our bodies is unique. Most people must limit their daily intake of carbs to 50 grams or less while remaining below the recommended calorie range in order to lose weight. You can be eating more calories than you are burning if you limit your carbohydrate intake to 50 grams but consume a lot more protein and fat. As a result, it's crucial to select foods that are strong in nutritional content yet low in calories and have a low carbohydrate count. Try to consume complete, unprocessed foods. Although I've provided nutritional information for each dish, including calories, fat, carbs, and protein, it will still depend on the specific ingredients and brand you choose to use. I advise you to consider counting carbohydrates in ranges rather than precise quantities.
Please remember that the knowledge I provide in this cookbook is not meant to replace knowledgeable and specialized medical advice or treatment. Before starting a diet or other weight-loss program, speak with a doctor or dietician.
When it comes to low-carb diet and slow cooking in particular, there are a few factors to consider. Slow cooking is not appropriate for all foods. Slow cookers may produce melt-in-your-mouth meats as well as mushy or overdone veggies since they cook meals at a low temperature for an ample length of time.
The best example is chicken breasts. Because thighs are heavier in calories and fat than breasts, the majority of people believe that breasts are the healthier choice.
But when using a slow cooker, white meat should be avoided because it is quite simple to overcook and dry out. Refer to these lists of foods to eat and stay away from.
Ideal foods for low-carb slow cooking include: Dark-meat poultry, ground beef, pig, and lamb; cabbage, kale, eggplant; green beans; bell peppers; mushrooms; spaghetti squash; tomatoes; zucchini; cauliflower; butternut squash; pumpkin; onions; dairy products; coconut milk; butter; and cream
Foods to avoid while slow cooking low-carb: Rib-eye and tenderloin steaks, together with rice, pasta, potatoes, beans, peas, lentils, and corn
Added foods to stay away from:
All grains, legumes, the majority of fruits (apart from a few berries), fruit juices, sugars, natural sweeteners (such honey and maple syrup), and refined oils (like canola, safflower, and corn oil)
A slight learning curve could be involved with low-carb cooking.
You'll be cooking a lot from scratch because you're avoiding processed, manufactured meals. Moreover, not everyone enjoys cooking. The slow cooker might be useful in this situation. Once the ingredients are prepared, all that's left to do is a little cutting before adding them.
I think slow cooking ought to be simple. Because of this, no recipe in this collection requires more than 15 minutes of preparation. However, if you have more time, you might choose to brown your meat first.
Putting it in the crockpot. Browning the beef adds depth to the taste and renders the fat, which may be discarded before continuing with the recipe. Even lean meat has some fat, so searing it beforehand is not essential if you pick a lean enough cut.
Vegetable sautéing is also not required. But keep in mind that adding flavor to your food by searing or sautéing can be quite beneficial while you are trying to lose weight. The extra effort can be worthwhile.
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Low-carb dishes work well in slow cookers. I'll say it in one word: flesh. Even the hardest cuts of beef, hog, or lamb become soft and delicious when cooked slowly. There are many of vegetables in this cookbook if you're attempting to include more vegetarian meals in your low-carb diet. Whatever you're preparing, using a slow cooker just makes things simpler. You can prepare a wonderful low-carb supper quickly and have it ready when you are. Let the slow cooker handle the bulk of the job while you relax.
You may come across an ingredient called erythritol in various recipes. A natural sugar alcohol (and popular sugar substitute) called erythritol may be found in several fruits and fermented foods including grapes, melons, and cheese. You can't use the same quantity of erythritol as you would use of sugar since it doesn't taste as sweet and has 95 percent fewer calories and carbohydrates than sugar.
1 cup of sugar is about equivalent to 113 cups of erythritol.
Brands of erythritol that are well-known include Z Sweet, Truvia, and Swerve. These brands are available online and at most grocery shops.
Rimary Ingredients
The secret to effective low-carb cooking is to keep a well-stocked pantry. You can easily put together slow cooker meals if you always have basic but adaptable items on hand. Here are my go-to low-carb slow cooking ingredients, along with some purchasing and storing advice. These items are used in a large number of the recipes in this cookbook.
SPICES AND HERBS
Apply dried herbs. In a slow cooker, dried herbs hold up better to the lengthy cooking durations than fragile fresh herbs. They may be used in fewer quantities since their flavor is stronger and more concentrated. Furthermore, fresh herbs must be utilized within a few days of purchase, although dried spices can be held for up to three years when kept in a cold, dry conditions. Fresh herbs should be added in the final hour of cooking if that is your preference. Unless otherwise specified as fresh, all herbs and spices used in these recipes are presumed to be dried or ground.
basil
Pepper, black
Chili pepper
Chili flakes
Citrus:
cumin
Garlic salt
ginger (ground and fresh)
oregano
paprika
Basil (dried and fresh)
Rosemary (dried and fresh)
thyme (dried and fresh)
salt
Always look for canned items that are low in sodium or devoid of salt. Always read the label to look for additional (i.e., undesirable) substances.
Stock and broth (store-bought)
Tomatoes in a can
Cocoa butter
Olive oil extra-virgin
Onion (fresh)
ghee
onions
FREEZER AND REFRIGERATOR
Read the labels when purchasing frozen veggies and make sure to select items without any additional substances. In your freezer, frozen veggies will keep for several months.
Almond beverage
a variety of cheeses
Stock and broth (homemade; see chapter 9) eggs
recent produce
Frozen veggies
A mixture of both
thick cream (whipping)
Slow Cooker Factors to Consider
Size is the most crucial consideration when picking a slow cooker. Slow cookers are available in a wide range of sizes, including those under 2 quarts, 3.5 quarts, 4, 5, or 6 quarts, and those more than 7 quarts. A 3.5-quart slow cooker is all you'll ever need if you're cooking for just one or two people.
You'll need one that is 4 to 6 gallons if you're serving three to five people. If there are any more people, you'll need a slow cooker that holds 7 quarts or more, or you'll need to buy two. In this cookbook, a 3.5-quart slow cooker may be used to make almost all of the dishes.
Utilizing a slow oven that is too big for the quantity of food you are cooking is the one item you certainly don't like to do. You run the danger of burning the food if the slow cooker is not at least 75 percent filled with food. If you use a 3.5-quart slow cooker, it shouldn't be an issue for any of the recipes in this book.
Meal preparation
I enjoy meal planning because it enables me to consume healthful foods, regulate my portion sizes, and save time and money. Slow cookers were created for preparation. I'm not sure about you, but I don't want to spend the entire day in the kitchen preparing meals for the next week. Put your recipes in the slow cooker, then sit back and let it simmer. Meats and vegetables may be prepared in large quantities, either together or individually, and kept in the fridge or freezer for later in the week. They will just require a brief heating before they are ready to eat.
POTCOOKER MADNESS
Who owns a pressure cooker? Due to the fact that it can be utilized as a pressure cooker and a slow cooker, this gadget has become incredibly popular. Any dish in this book may be prepared using the Instant Pot's Slow Cook setting. Additionally, if you don't have time to wait for supper, many of the dishes in the book may be made using the Pressure Cook (previously Manual) mode. Although I consider myself the Fit Slow Cooker Queen and own two Instant Pots, I do utilize them at least once a week. And I frequently fail to put the meal in the slow cooker on time when that happens! I've used the identical recipes in both an Instant Pot and a slow cooker, and both versions are great. To me, it all comes down to what would work best on that
particular day. The recipes provide recommendations so you may simply modify them.
An sample of a week's worth of meals that use some of the low-carb slow cooker recipes in this book is provided below to help you get started on your weight-loss objectives. Please remember that men and women have different needs when it comes to reducing weight. You can consume the same meals, but since weight loss differs by sex and activity level, you might need to change the portion sizes. For instance, a lady who exercises moderately requires 2,000 calories per day on average, but a guy who exercises similarly needs 2,800 calories.
Since this is a cookbook for slow cookers, all of the recipes call for one, although I realize that it's not practical to use one for every meal. I don't even do that, you know. Remaining food is the answer.
Eat your supper leftovers for lunch, just like I do. Nota: The suggested meals here are a combination of slow cooker recipes from this book and straightforward dishes that don't actually call for a recipe (italicized).
Best Advice and Takeaways Although slow cooking is generally fairly simple, there are a few tricks to remember for best results:
Keep the lid closed. Just forget about it (unless the recipe instructs you to add an ingredient toward the end of the cooking time). Even a short check can extend cooking time by up to 30
minutes when the lid is lifted, releasing heat.
Don't pack the slow cooker too tightly. As a consequence, the eats will cook unevenly or incompletely.
Chop the ingredients into big, uniform-sized pieces. This will enable uniform cooking and, in particular, prevent vegetables from disintegrating when they get really soft.
To fit, cut. Cut your meat into pieces if it is too large. Similarly, treat veggies.
Put frozen veggies to use. They're less costly than fresh, have equivalent nutritional value, and can be frozen to extend their shelf life.
reduce the fat. The majority of meat will be so soft when it's finished cooking that it will practically come off the bone. As a result, the fat will be liquefied and difficult to extract later.
Before putting meat in the slow cooker, save yourself the hassle and cut it off.
Plan ahead and set the timer. Keep an eye on the cooking time when using a slow cooker with leaner meats like white-meat poultry. Nobody likes to consume overdone, dry chicken.
This cookbook includes both traditional dishes that I low-carbized and brand-new low-carb recipes that I developed for you to enjoy. I really tried to keep the carbs per serving in each meal as low as possible without sacrificing flavor or going overboard, even though there is no official definition of a low-carb diet. The majority of low-carb eating plans simply involve consuming 50 grams of carbohydrates or fewer each day. Only two of the dishes in this book have more than 20 grams of carbohydrates per serving.
Every meal can be prepared in 15 minutes or less since I want to make cooking as easy as possible for you. And that still gives everyone and everything plenty of time. I provide advice so you may learn more about why some components are healthy and other substances are suitable as replacements. Everyone will find something here, from low-carb stews and soups to vegetarian and seafood dishes to roasts and casseroles. You'll likely be pleasantly pleased by the meals' intense flavor, in my opinion.
Are you prepared to begin slow cooking with minimal carbs?
Which word are you going to try sooner?
Granola
Dinner and brunc
Hash with asparagus and broccoli
Serves 8, takes 10 minutes to prepare, and takes 6 to 8 hours on low or 3 to 4 hours on high to cook. Asparagus is rich in vitamins A and C, fiber, and other minerals. If you're holding an eye on your blood sugar, this veggie is a fantastic choice. A well-liked low-carb substitute for rice or potatoes is cauliflower. With the cheddar and eggs, you won't be able to tell that these aren't real potatoes if you use it to make hash browns.
12 big eggs with cooking spray
12 cup 1% low-fat milk
1 teaspoon salt, 2 cups of part-skim mozzarella cheese, freshly ground black pepper, 1/4 teaspoon 1 medium head of cauliflower, riced or shredded 1
pound of chopped asparagus
Cookery spray should be liberally used to a slow cooker.
Whisk the eggs, milk, cheese, salt, and pepper in a large bowl.
Fill the slow cooker's bottom with half of the cauliflower.
Add half of the asparagus on top. Repeat with the remaining asparagus and cauliflower.
Fill the slow cooker with the eggs.
Cook until eggs are set, about 6 to 8 hours on low or 3 to 4
hours on high.
If asparagus isn't your favored vegetable, feel free to substitute any slow cooker-friendly vegetable, such as broccoli or mushrooms.
A SERVING CONSISTS OF 209 Calories, 12g of Fat, 9g of Carbohydrates, 3g of Fiber, 18g of Protein, and 574mg of Sodium.
Quiche with broccoli, bacon, and cheese
8 portions; 5 minutes to prepare; 6 to 8 hours on low; 3 to 4
hours on high; and 5 minutes to cook
A quiche lacking a crust? There's no resisting the allure of the delectably buttery and flaky quiche crust, but I assure you won't miss it with this recipe's plenty of flavor. . . much too much If you're a vegetarian, leave out the bacon and pile on your preferred extra vegetables. Zucchini, onions, and mushrooms are a few of my.
8 big eggs with cooking spray
2 cups of 2% milk with little fat
Grated Parmesan cheese, half a cup
Salt, 1/2 teaspoon
2 pounds of thawed frozen broccoli florets and 6 ounces of cooked, crumbled bacon
34 cup medium Cheddar cheese, split into two halves.
Cooking spray should be liberally applied to a slow cooker.
Mix the eggs, milk, Parmesan, and salt in a medium bowl.
To the slow cooker, add the broccoli, bacon, and half of the Cheddar cheese. the egg mixture into the pan. Add the remaining Cheddar cheese on top.
Cook until the eggs are set, about 6 to 8 hours on low or 3 to 4
hours on high.
Fresh broccoli can be substituted for frozen in recipes.
Try using chopped asparagus in instead of the broccoli as a substitution.
Each serving has 363 calories, 24g of fat, 17g of carbohydrates, 7g of fiber, 25g of protein, and 648mg of sodium.
Granola
Serves 8, takes 10 minutes to prepare, and takes 6 hours on low and 3 hours on high to cook.
Granola normally isn't at the top of the list when thinking about low-carb foods. Additionally, most individuals don't prepare their own granola since they believe store-bought varieties to be healthful. Unfortunately, a lot of granola purchased from stores has what? —sugar. You're in luck since making this low-carb
version is quite simple (and it tastes fantastic), plus you get to choose the ingredients, ensuring they are entirely natural without any extra fillers.
Spray for frying 2 12 cups almonds
14 cup coconut flakes without sugar
1/2 cup of dried berries
Chia seeds, 1/4 cup
1 cinnamon stick
Salt, 1/2 teaspoon
1/4 tsp. of nutmeg
1 teaspoon vanilla and 1/4 cup coconut oil Cooking spray should be liberally applied to a slow cooker's sides.
To the slow cooker, add the chia seeds, dried cranberries, coconut flakes, cinnamon, salt, and nutmeg.
Coconut oil should be melted in a medium basin. Add the vanilla and whisk.
Stirring to ensure that all the ingredients are wet, pour the mixture into the slow cooker.
Place two paper towels or a small towel between the slow cooker.
Use the lid to build a wall. This will stop the granola from getting wet as it cooks from condensation. You must collect the condensation if you don't want soggy granola.
Mixture should be cooked for 6 hours on low or 3 hours on high.
To cool, move the granola to a baking sheet.
Due to their reduced carb counts, strawberries, blueberries, or raspberries are excellent options for this recipe's ingredients.
Make-ahead advice: You can freeze the granola for up to two months or keep it in the refrigerator for up to two weeks if you put it in an airtight container. Before serving, let the food defrost in the fridge.
A SERVING CONSISTS OF 338 Calories, 27g of Fat, 19g of Carbohydrates, 7g of Fiber, 9g of Protein, and 295mg of Sodium.
Eggs with Sausage Scramble
8 portions; 5 minutes to prepare; 6 to 8 hours on low; 3 to 4
hours on high; and 5 minutes to cook
This filling breakfast, which includes plenty of sausage and cheese, will last you until lunch. Although you may also try turkey sausage or veggie sausage, I prefer to use low-fat, mild ground pig sausage.
frying oil
12 big eggs and 8 ounces of low-fat ground pork sausage
1 pound of shredded low-fat cheddar cheese 1/2 cup of almond milk
Salt, 1/2 teaspoon
freshly drop black pepper, 1/4 teaspoon
Cooking spray should be liberally applied to a slow cooker.
To the slow cooker, add the sausage, eggs, cheese, almond milk, salt, and pepper. Stir well to combine.
Cook until the eggs are set, about 6 to 8 hours on low or 3 to 4
hours on high.
Before serving, "scramble" the ingredients with a fork.
Making this dish the night before is highly recommended. You may prepare a tasty, flavorful breakfast the night before by adding the ingredients and pressing the On button.
Make it keto: Replace the almond milk with heavy (whipping) cream to up the fat content to a group that is more in sequence with the keto diet.
A SERVING CONSISTS OF 208 Calories, 11g of Fat, 2g of Carbohydrate, 0g of Fiber, 23g of Protein, and 687mg of Sodium.
Frittata with tomato and feta
Serves 8, takes five minutes to prepare, and takes six to eight hours on low or three to four hours on high to cook. A frittata is
an Italian meal made with eggs that is comparable to an omelet or a crustless quiche. Although the recipe is fairly adaptable and you may use any tomato of your choice, I prefer to use Roma tomatoes for this particular variation. If you like feta, feel free to increase the serving size to 6 ounces.
12 big eggs with cooking spray
4 ounces of crumbled feta cheese, 112 cups of fresh tomatoes, chopped
12 cup of half-and-half
1 minced garlic clove
1 teaspoon of chopped, dried onions
1/2 tsp. dried basil
Salt, 1/2 teaspoon
freshly ground black pepper, 1/4 teaspoon Cooking spray should be liberally applied to a slow cooker.
Mix the eggs, tomatoes, feta, half-and-half, garlic, onion, basil, salt, and pepper in a medium bowl.
Fill the slow cooker with the ingredients.
Cook until the eggs are set, about 6 to 8 hours on low or 3 to 4
hours on high.
Use egg whites to lighten up this frittata as a substitution.
Twelve eggs are about equal to two cups of egg whites.
When making it Whole30, omit the feta cheese.
A SERVING CONSISTS OF 171 Calories, 12g of Fat, 4g of Carbohydrates, 1g of Fiber, 12g of Protein, and 320mg of Sodium.
Mexican-style eggs
Serves 8, takes 10 minutes to prepare, and takes 6 to 8 hours on low or 3 to 4 hours on high to cook. Migas is a Tex-Mex breakfast meal made with scrambled eggs, cheese, and salsa.
This is my low-carb homage to that meal with a Latin influence.
Although I didn't include the tortillas, if you can locate a low-carb tortilla that works for you, by all means, slip one in.
12 big eggs with cooking spray
1/3 cup low-fat 2% milk
4 ounces of shredded Cheddar cheese and 1 teaspoon of salt
1 small onion, diced and 12 teaspoon freshly ground black pepper
two seeded and sliced bell peppers and one seeded and chopped jalapeno
14 cup sliced cherry tomatoes
3 cups of freshly chopped cilantro
Cooking spray should be liberally applied to a slow cooker.
Mix the eggs, milk, cheese, salt, pepper, onion, bell peppers, jalapenos, tomatoes, cilantro, and other ingredients in a medium bowl.
Fill the slow cooker with the ingredients.
Cook until the eggs are set, about 6 to 8 hours on low or 3 to 4
hours on high.
Before serving, "scramble" the ingredients with a fork.
Remove the cheese to make it paleo. Since there isn't much cheese in this dish, you probably won't even notice its absence.
A SERVING CONSISTS OF 188 Calories, 12g of Fat, 5g of Carbohydrates, 1g of Fiber, 14g of Protein, and 497mg of Sodium.
Bell Peppers Stuffed with Cheesy Eggs Serves 4, takes five minutes to prepare, and takes two to three hours to cook on high or low.
This is a simple dish that may be improved by adding your preferred cooked meats or chopped veggies. It is also attractive enough to offer at your upcoming brunch made from scratch.
4 peppers, bell
Four big eggs
8 ounces of shredded cheddar cheese
Salt, 1/2 teaspoon
freshly ground black pepper, 1/4 teaspoon Remove the bell peppers' tops and remove the ribs and seeds.
Put the item in a slow cooker.
Whisk the eggs, cheese, salt, and pepper in a small bowl.
Fill per pepper with a quarter of the egg mix.
Cook until the eggs are completely set, about 4 to 6 hours on low or 2 to 3 hours on high.
Add more vegetables and/or meat to this dish to give it a little extra flavor (add them to the peppers when you add the eggs).
Use red, yellow, or green bell peppers to make this (or a combination). Or include 1/2 cup of bacon crumbles into the egg mixture.
To make it keto, sauté the bell peppers with 14 tsp Ghee sprinkled over the top.
A SERVING CONSISTS OF 176 Calories, 12g of Fat, 6g of Carbohydrates, 2g of Fiber, 11g of Protein, and 370mg of Sodium.
Cauliflower "Grits" with cheese Acts 4, takes 10 minutes to design, and takes 6 to 8 hours on low or 3 to 4 hours on high to cook.
Even though grits taste so good, they don't count as carbohydrates. present cauliflower This versatile vegetable offers less calories and higher fiber in addition to being low in
carbs. You won't even remember that grits are there because to the deliciousness. Here, you may easily experiment with the consistency by adding more water if you want thinner grits and less water if you prefer thicker grits.
four cups of grated or riced cauliflower (about 1 head) water, 1/4 cup
2 tablespoons of butter and 1/4 cup of shredded Cheddar cheese
4 grains of salt
freshly ground black pepper, 1/8 teaspoo
In a slow cooker, combine the cauliflower, water, cheese, butter, salt, and pepper. Stir well to combine.
Cook for 6 to 8 hours on low or 3 to 4 hours on high.
Ingredient tip: Avoid using frozen or previously frozen cauliflower when dicing or grating the vegetable yourself. Fresh only will do.
Cook this in an Instant Pot to hasten the process. Cook on Manual for 7 minutes after adding all the ingredients and thoroughly combining them. Utilize a rapid release.
PER SERVING: 84 calories, 5g of fat, 8g of carbohydrates, 3g of fiber, 5g of protein, and 253mg of sodium Eggs Ranchero
Serves 6 / 10 minutes prep / 4 to 6 hours on low / 2 to 3 hours on high This one-pot recipe with Mexican flavors is great for breakfast or brunch. The traditional toppings for Huevos Rancheros are fried tortillas, but I've omitted them here in favor of highlighting the dish's signature flavors of cheese, chorizo, tomatoes, and cumin. You should serve this right away rather than leaving it on the warm setting because the eggs are poached.
frying oil
8 ounces of low-sodium or tomato sauce with no extra salt and one (28-ounce) container of chopped tomatoes
Olive oil, extra virgin, two teaspoons 1 small onion, diced, and 4 ounces of cooked and crumbled chorizo
1 chopped and seeded red bell pepper 1 tablespoon cumin
1/2 tsp. paprika
Salt, 1/2 teaspoon
112 cups of shredded Cheddar cheese 14 teaspoon freshly ground black pepper
six giant eggs
Cooking spray should be liberally applied to a slow cooker.
To the slow cooker, add the cheese, diced tomatoes, tomato sauce, olive oil, chorizo, onion, bell pepper, cumin, and paprika.
Stir well to combine.
Cook for 4 to 6 hours on low or 2 to 3 hours on high.
Make 6 tiny wells in the sauce using a spoon. Fill each well with one cracked egg.
For a further 10 to 20 minutes, cook with the lid on high. Serve immediately.
Remove the cheese to make it Whole30-compliant.
A SERVING CONSISTS OF 270 Calories, 20g of Fat, 9g of Carbohydrates, 3g of Fiber, 15g of Protein, and 632mg of Sodium.
Lorraine Quiche without Crust
Functions 6; prep time is 10 minutes; cuisine time is 4 to 6
hours on low or 2 to 3 hours on high. This classic may be made low-carb by omitting the crust; the taste of the bacon, eggs, and cheese will make up for the absence of the crust.
Serve during a brunch for Easter or any other event that you want to be a bit more unique.
5 big eggs and cooking spray
five egg whites
8 ounces cooked and crumbled bacon
1/2 cup minced onion
Extra-virgin olive oil, one tablespoon, and one cup of low-fat 2% milk
1 cup of Swiss cheese, shredded
Salt, 1/2 teaspoon
freshly ground black pepper, half a teaspoon 1/2 tsp. chives
Cooking spray should be liberally applied to a slow cooker.
Combine the eggs, egg whites, bacon, onion, olive oil, milk, cheese, salt, pepper, chives, and chives in a big bowl. Pour everything into the crock pot.
Cook for 4 to 6 hours on low or 2 to 3 hours on high.
Replace the milk with heavy (whipping) cream to make it keto-friendly.
Use 8 ounces of cooked, chopped ham in instead of the bacon.
PER SERVING: 271 calories, 16g fat, 4g carbohydrates, 0g fiber, 26g protein, and 376mg sodium.
Omelet with three cheeses
8 portions; 5 minutes to prepare; 6 to 8 hours on low; 3 to 4
hours on high; and 5 minutes to cook
My cheese lovers, where are you? You should use this one.
Adding your own cooked meats and chopped vegetables to this dish will make it uniquely yours, but with three cheeses, it tastes almost perfect all by itself.
8 big eggs with cooking spray
12 cup 1% low-fat milk
1 pound of shredded low-fat cheese (choose three from the list: Cheddar, Jack, Colby, Swiss, or your preferred kind).
Salt, 1/2 teaspoon
freshly ground black pepper, 1/4 teaspoon Cooking spray should be liberally applied to a slow cooker.
Whisk the eggs, milk, cheese, salt, and pepper in a medium bowl. Pour everything into the crock pot.
Cook until the eggs are set, about 6 to 8 hours on low or 3 to 4
hours on high.
Ingredient tip: Try using a soft cheese, like as burrata or mozzarella, for a distinct taste.
Use your Instant Pot to expedite the process. Pour the omelet mixture into a sizable ramekin that has been coated with cooking spray. The ramekin should be put into the Instant Pot, add 1 cup of water, and then the cover should be on. Choose Manual and cook under pressure for 10 minutes. Utilize either the rapid release or the natural release.
A SERVING CONSISTS OF 176 Calories, 9g of Fat, 2g of Carbohydrates, 0g of Fiber, and 4g of Protein.
21g; 716mg sodium
Egg and Avocado Casserole
Serves 8, takes 5 minutes to prepare, and takes 6 to 8 hours on low or 3 to 4 hours on high to cook. The meal is creamy because of the avocado's healthy fats. The result is a cheese-filled omelet that tastes like guacamole even though the avocado and eggs are cooked together in the slow cooker.
8 big eggs with cooking spray
1 sliced avocado
112 cups of low-fat Cheddar cheese, shredded 12 cup 1% low-fat milk
Salt, 1/2 teaspoon
freshly ground black pepper, 1/4 teaspoon Spray some cooking oil over a slow cooker.
Whisk the eggs, avocado, cheese, milk, salt, and pepper in a medium bowl. Pour everything into the crock pot.
Cook for 6 to 8 hours on low or 3 to 4 hours on high.
Using a fork to "scramble" the casserole before serving will transform it into a scramble.
A SERVING CONSISTS OF 155 Calories, 10g of Fat, 4g of Carbohydrates, 2g of Fiber, 13g of Protein, and 410mg of Sodium.
Green beans with garlic and parmesan.
Section 3
veggies and sides
cheesy macaroni and cauliflower Serves 6, takes 10 minutes to prepare, and takes 4 to 6 hours on low or 2 to 3 hours on high to cook.
lovers of macaroni and cheese, rejoice! You get a low-carb flavor that is creamy and hearty when you omit the pasta and substitute cauliflower. The kids will enjoy it and it produces excellent leftovers. After it has completed cooking, add a little water or vegetable broth if the sauce seems to be too thick.
frying oil
1 small onion, chopped, and two medium heads of cauliflower, sliced into tiny florets
Cheese Sauce, 3 cups
Cooking spray should be liberally applied to a slow cooker.
The slow cooker should now include the cauliflower and onion.
Over the top, drizzle the cheese sauce.
Cook the cauliflower until soft, about 4 to 6 hours on low or 2 to 3 hours on high.
There are numerous ways to adjust the flavour of this dish's ingredients. Try adding some diced ham or crumbled bacon.
How about chopped broccoli or asparagus?
Each serving has 246 calories, 15g of fat, 15g of carbohydrates, 4g of fiber, 16g of protein, and 361mg of sodium.
Balsamic-bacon vegetable medley
This side dish is great for summer, when veggies are at their freshest and most delicious. Slow cookers save you from standing over a hot burner. Swap in your favorite vegetables.
Extra bacon never hurts.
Spray cooking
8 ounces cooked bacon 1 chopped onion
2 chopped bell peppers
3 oz sliced carrots
3 ounces 1-inch green beans
Trimmed and halved Brussels sprouts, peeled and sliced beets
3 ounces sliced summer squash 25% water
1 tablespoon olive oil, 2 teaspoons balsamic Spray a slow cooker.
Bacon, onion, bell peppers, carrots, green beans, Brussels sprouts, beets, and squash.
Water, olive oil, and vinegar produce a sauce. Pour over veggies.
Cook Brussels sprouts on low for 4 to 6 hours or high for 2 to 3
hours.
After cooking, sprinkle with 1/4 cup crumbled feta or blue cheese.
PER SERVING: 133 calories, 6g fat, 18g carbs, 6g fiber, 10g protein.
5g; 82mg
Asparagus Lemon-Garlic
This recipe makes a great holiday side dish. It serves 4 and takes 10 minutes to prepare. The lemon-garlic sauce makes a basic veggie meal entertaining-worthy. You'll still diet!
2 pounds trimmed asparagus 2 lemons (4 to 6
tablespoons)
12 cup low-sodium chicken broth or water
tsp basil
1tsp garlic salt
1/2 tsp black pepper
1 lemon, sliced
Asparagus in slow cooker.
Lemon juice, broth, garlic, basil, garlic salt, black pepper, and red pepper flakes.
Sauce asparagus, then lemon slices.
Low 4 to 6 hours, high 2 to 3 hours.
Asparagus loses part of its green color when cooked, but it still tastes great.
PER SERVING: 66 calories, 1g fat, 14g carbs, 6g fiber, 6g protein, 505mg sodium
Gratinated Brussels sprouts
I adore Brussels sprouts but I know not everyone does, so I made a creamy cheese sauce to pour over them. This wonderful meal is minimal in carbohydrates. Instead of the sauce components, you may use Cheese Sauce.
2lbs trimmed and halved Brussels sprouts
melting butter
Cornstarch, 2 tablespoons
14 cup onion, 1 cup milk
2 cups Gruyère
Spray a slow cooker.
Slow-cook Brussels sprouts.
Butter, cornstarch, onion, half-and-half, and cheese in a bowl. Mix the veggies.
Low for 6-8 hours, hot for 3-4.
Substitute Ghee for butter and add 8 ounces cooked bacon.
257 calories, 18g fat, 14g carbs, 4g fiber, 13g protein, 286mg sodium
Spaghetti Squash Casserole
Simple herbs from your pantry flavor this quick spaghetti squash dish. This is a good potluck or reunion meal. Most won't notice you're on a low-carb diet.
1 (2-pound) spaghetti squash
1 cup chopped tomatoes without salt
14-tsp oregan
14-tsp rosemary
1/4-tsp thyme
14-tsp parsley
14-tsp basil
salt
1/4 teaspoon black pepper 4 ounces shredded mozzarella
1/3 cup Parmesan
25% water
Pierce spaghetti squash with a knife and microwave for 7 to 10
minutes until tender. Carefully remove the heated squash from the microwave.
Remove the seeds from the squash halves.
Fork spaghetti-like strands into a basin.
Add spaghetti squash, tomatoes, herbs, mozzarella, Parmesan, salt, and pepper.
Slow cooker needs water. Well-mix.
Low 4 to 6 hours, high 2 to 3 hours.
Cooked spaghetti squash releases water. Place spaghetti squash strands on paper towels, sprinkle with 12 tsp salt, and let set for 5 minutes. Squeeze off excess water before putting to slow cooker.
PER SERVING: 142 calories, 6g fat, 15g carbs, 3g fiber, 8g protein, 474mg sodium
Kale and Feta Tomatoes
Serves 6 / Prep time: 10 minutes / Cook time: 4 to 6 hours on low / 2 to 3 hours on high Make this dish during tomato season.
To allow the tomatoes shine, I make this meal simple.
Spray cooking
kale, 1 cup
3lbs sliced tomatoes
1/4 cup balsamic
1 tbsp olive oil
salt
1/4 teaspoon black pepper 1 cup feta
Spray a slow cooker
Slow cooker kale. tomato slices.
Combine balsamic vinegar, olive oil, salt, and pepper in a bowl.
Mix in greens and tomatoes.
Low 4 to 6 hours, high 2 to 3 hours.
Serve with crumbled feta.
Paleo/Whole30? Skip the cheese.
PER SERVING: 138 calories, 8g fat, 12g carbs, 3g fiber, 6g protein, 438mg sodium
6 servings / 10 minutes prep / 4-6 hours low / 2-3 hours high Green beans, broth, butter, garlic, and cheese will fill your kitchen with amazing smells. When this starts cooking, the slow cooker will seem full, but the ingredients will cook down.
3lbs trimmed green beans
13 cup low-sodium chicken broth
1/3 cup Parmesan
salt
1/4 teaspoon pepper
1 tablespoon cut-up unsalted butter
Slow-cook green beans.
Add broth.
Garlic, Parmesan, salt, and pepper.
Add butter.
Low 4 to 6 hours, high 2 to 3 hours.
Serve with Ghee instead of butter and more Parmesan.
PER SERVING: 148 calories, 6g fat, 17g carbs, 6g fiber, 10g protein, 438mg sodium
There are many different ratatouille recipes since so many veggies work nicely together. I've used popular ingredients so you can locate them readily, but feel free to substitute others.
1 pound diced eggplant 1 cup Parmesan
chopped onion
chopped zucchini
1 chopped bell pepper
1 can low-sodium or no-salt-added diced tomatoes 1 tbsp olive oil
salt
1/2 tarragon
12-tsp rosemary
12-tsp thyme
12-tsp basil
eggplant, cheese, onion, zucchini, bell pepper, tomatoes, garlic, olive oil, salt, tarragon, rosemary, thyme, and basil. Well-mix.
Low 4 to 6 hours, high 2 to 3 hours.
Mix all ingredients in your Instant Pot. Manual 5 minutes, natural release.
PER SERVING: 147 calories, 5g fat, 18g carbs, 5g fiber, 9g protein, 485mg sodium
Alfredo Cauliflower
Cauliflower substitutes pasta in this low-carb rendition of an Italian staple. These veggies work well together, but you may simply replace others.
3 cups cauliflower, Alfredo sauce
1 cup low-sodium vegetable broth 1 cup heavy lotion 8 ounces chopped mushrooms and zucchini
chopped onion
minced garlic
12-tsp salt 12-tsp basil
tsp parsley
shredded part-skim mozzarella cauliflower, alfredo sauce, broth, cream, mushrooms, zucchini, onion, garlic, salt, basil, parsley, and cheese. Well-mix.
Low 4 to 6 hours, high 2 to 3 hours.
At the start of cooking, mix in 1 cup of cooked meat, such as ground sausage or beef. Add kale or spinach, chopped.
Replace zucchini with yellow squash.
373 calories, 11g fat, 8g carbs, 2g fiber, 11g protein, 586mg sodium
4 servings / 5 minutes prep / 4 to 6 hours low / 2 to 3 hours high
Portobello mushrooms have a meat-like texture and savory flavor, therefore vegans use them to replace meat. This side dish is sliced into pieces and fried till soft.
4 gill-scooped, cut portobello mushrooms 1 sliced onion 2tsp rosemary
salt
1/8 teaspoon pepper
13 cup vegetable broth or low-sodium broth 2
tablespoons unsalted butter, chopped
Mushrooms, onion, rosemary, salt, and pepper. Add broth.
Butter the top.
Low 4 to 6 hours, high 2 to 3 hours.
Substitute oregano, thyme, or sage for rosemary (or a mixture of all of them).
81 calories; 6g fat; 6g carbs; 2g fiber; 2g protein; 311mg sodium
Baked spinach
This crustless spinach pie is a quiche- or casserole-type meal that may be served for breakfast, lunch, or supper.
1 bunch fresh or frozen spinach, chopped (see Ingredient tip)
1 tbsp olive oil 1 chopped onion
salt
1/4 teaspoon pepper
1/4 nutmeg
8 oz. shredded part-skim mozzarella 15 oz. part-skim ricotta
12 cup grated Parmesan
Spray a slow cooker.
Spinach, olive oil, onion, salt, pepper, nutmeg, mozzarella, ricotta, Parmesan, and eggs.
Mix in slow cooker.
Low for 6-8 hours, hot for 3-4.
If using frozen spinach, defrost and wring out any water.
311 calories; 20g fat; 9g carbs; 2g fiber; 25g protein; 709mg sodium
Stuffed Peppers
This recipe takes a 6-quart slow cooker to create 4 servings.
Stuffed peppers frequently contain rice, which I don't like.
Cauliflower rice tastes so much better.
Spray cooking
25% water
riced cauliflower
1 can low-sodium mashed tomatoes 1 minced garlic 1/4 cup Parmesan, 1 tsp oregano
tsp basil
salt
1/2 tsp black pepper 4 bell peppers
Spray a slow cooker.
Slow cooker water.
cauliflower, tomatoes, garlic, Parmesan, oregano, basil, salt, and pepper.
Remove pepper tops, ribs, and seeds.
Fill peppers with 14 of the filling.
Slow cooker peppers.
Cook on low for 4 to 6 hours or on high for 2 to 3 hours.
Paleo/Whole30? Skip the cheese.
Use yellow, red, or orange peppers. Green peppers are milder.
1 cup zucchini or eggplant
substance.
If your slow cooker is less than 6 quarts, make 2 stuffed peppers.
121 calories, 2g fat, 19g carbs, 5g fiber, 7g protein, 557mg sodium per serving.
Chicken-Avocado Soup
stews, soups, chili
Serves 4 / Prep time: 10 minutes / Cook time: 6 to 8 hours on low / 3 to 4 hours on high I adore the veggie combination below, but don't limit yourself. Swap in fresh, low-carb groceries. Instead of zucchini, try yellow squash or asparagus.
Choose vegetables that won't mush when cooking.
4 cups low-sodium vegetable broth or homemade diced zucchini
4 ounces chopped green beans 4 ounces chopped kale diced onion
1 bell pepper, diced
1 tablespoon seasoning
½ teaspoon salt
1/4 tsp black pepper 1 bay leaf
In a slow cooker, combine broth, tomatoes, zucchini, carrots, green beans, kale, onion, bell pepper, garlic, Italian seasoning, salt, and pepper.
Cook veggies on low for 6 to 8 hours or high for 3 to 4 hours.
Serve without bay leaf.
Freeze soup in 1-serving containers or zip-top bags for up to 3
months. Bring a lunch container to work in the morning.
141 calories, 1g fat, 28g carbs, 8g fiber, 7g protein, 633mg sodium per serving.
Place 4 oven-safe soup bowls on a baking sheet. Broil each bowl of soup for 1 minute to melt the provolone.
Instead of broiling cheese, add it immediately to 10 minutes before serving, add soup to slow cooker.
PER SERVING: 189 calories, 11g fat, 13g carbs, 2g fiber, 11g protein, 601mg sodium
Fajita-chicken soup
Chicken-Avocado Soup
Lime garnish
6 servings / 10 minutes prep / 6-8 hours low / 3-4 hours high It's a cheeseburger in a bowl! This comfort dish is creamy and cheesy. You won't miss the bun because of the bacon.
1 lb 93% lean ground beef 4 cups low-sodium broth 1 diced onion
minced garlic
1 can low-sodium or no-salt-added diced tomatoes 2
tablespoons Dijon
Worcestershire sauce, parsley, 2 teaspoons ½ teaspoon salt
14 teaspoon black pepper 112 cups shredded Cheddar 2% milk, 1 cup
6 oz crumbled bacon
Beef, broth, onion, garlic, tomatoes, mustard, Worcestershire sauce, parsley, salt, and pepper. Stir to blend well.
Cook on low for 6 to 8 hours or on high for 3 to 4 hours.
Cook on high for 1 hour after adding cheese and milk.
Serve with bacon.
Serve soup with spoonfuls of relish or Ketchup.
Replace 2% milk with heavy cream for keto.
436 calories, 28g fat, 14g carbs, 2g fiber, 32g protein, 900mg sodium per serving.
Serves 6 / Prep time: 10 minutes / Cook time: 4 to 6 hours on low / 2 to 3 hours on high Zuppa Toscana means "Tuscan soup"
and includes sausage and potatoes. Instead of potatoes, cauliflower reduces carbohydrates. This dish works nicely in a slow cooker and provides good leftovers.
lb Italian sausage
1 tbsp olive oil 1 diced onion
Minced garlic
3.5 cups low-sodium chicken broth
1 big cauliflower head, chopped 3 cups kale tsp salt
½ teaspoon freshly ground black pepper
1/4 teaspoon red pepper
1/2 cup cream
Slow cooker ingredients: sausage, olive oil, onion, garlic, broth, cauliflower, kale, salt, pepper, and red pepper flakes. Stir to blend well.
Cook on low for 4 to 6 hours or on high for 2 to 3 hours.
Serve with cream.
Before adding sausage to the slow cooker, brown it and drain the oil to reduce fat. This recipe works with mild or spicy Italian sausages.
338 calories, 25g fat, 12g carbs, 3g fiber, 19g protein, 877mg sodium
Kofta-Soup
Serves 4 / Prep time: 15 minutes / Cook time: 6 to 8 hours on low / 3 to 4 hours on high Kofta is a Middle Eastern meatball.
This meatball soup is a fantastic example of the flavorful food from this region. Coriander, cumin, nutmeg, and mint provide an amazing scent.
1 lb lean ground beef 1 diced onion
1 tablespoon parsley, minced
2-tsp coriander
½ teaspoon salt
½ teaspoon freshly ground black pepper
¼ teaspoon nutmeg
14-tsp mint
paprika
1 cup cauliflower, 5 cups low-sodium beef broth 2-diced carrot
2 tablespoons tomato paste
In a large bowl, mix together the meat, onion, garlic, parsley, coriander, cumin, salt, pepper, nutmeg, mint, and paprika until thoroughly combined.
Using your hands, shape meatballs about 1 inch in diameter, and lay them on a big dish.
In a slow oven, mix jointly the broth, cauliflower, carrots, and tomato paste.
Add the meatballs and steam on low for 6 to 8 hours or on high for
3 to 4 hours.
Make-ahead tip: Mix up the meatball ingredients and shape into meatballs. Place the meatballs on a baking sheet, ensuring sure they don’t touch one another. Freeze for 1 hour, transfer to a big zip-top plastic bag, and freeze for up to 3 months. When ready to use them, add the soup ingredients and the frozen meatballs to the slow cooker, and cook on on low for 6 to 8 hours or high for 3 to 4 hours.
Substitution tip: Instead of the ground beef, try using ground chicken, turkey, or pig, which all mix wonderfully well with the herbs and spices.
PER SERVING: Calories: 232; Fat: 8g; Carbohydrates: 10g; Fiber: 2g; Protein: 29g; Sodium: 579mg
Serves 4 / Prep time: 10 minutes / Cook time: 6 to 8 hours on low / 3 to 4 hours on high Think of this as an egg roll without the wrapper. The delightful tastes of the egg roll filling are all here: pork, cabbage, carrots, and a little soy sauce. No fancy ingredients to buy, and the greatest thing is that it reheats wonderfully, so plan to bring leftovers to work for lunch.
1 pound 93% lean ground beef
5 cups low-sodium beef, chicken, or vegetable broth 1
small onion, chopped
1 (12-ounce) container broccoli slaw 8 ounces green cabbage, shredded
1 teaspoon sesame oil (normal or toasted) 2 scallions (whites and greens), sliced
¼ cup low-sodium soy sauce or coconut aminos ¼ cup rice wine vinegar
½ teaspoon salt
¼ teaspoon freshly ground black pepper 3 garlic cloves, minced
1 tablespoon minced fresh ginger
Add the beef, broth, onion, slaw, cabbage, sesame oil, scallions, soy sauce, vinegar, salt, pepper, garlic, and ginger to a slow cooker.
Cook on low for 6 to 8 hours or on high for 3 to 4 hours.
Substitution tip: Use whatever ground meat you prefer: pork, beef, chicken, or turkey. Look for the leanest ground meat to minimize the amount of fat when it cooks.
PER SERVING: Calories: 297; Fat: 11g; Carbohydrates: 18g; Fiber: 4g; Protein: 34g; Sodium: 912mg
Cabbage Roll Soup
Serves 6 / Prep time: 5 minutes / Cook time: 6 to 8 hours on low / 3 to 4 hours on high No need to fuss around with stuffing and rolling cabbage; here I’ve turned it into an easy-to-make soup that tastes of all the wonderful flavors normally found in a
traditional cabbage roll. To keep the carbs down, I’ve replaced the rice that is usually in a cabbage roll with cauliflower that has been grated to resemble rice. This recipe works for those following the paleo or Whole30 diet, too.
2 cups chopped cabbage
1 pound 93% lean ground beef 2 cups riced cauliflower 1 (28-ounce) can low-sodium or no-salt-added diced tomatoes
½ cup low-sodium beef broth 1 small onion, diced 3 garlic cloves, minced
1 tablespoon Italian seasoning
½ teaspoon salt
½ teaspoon freshly ground black pepper
Add the cabbage, beef, cauliflower, tomatoes, broth, onion, garlic, Italian seasoning, salt, and pepper to a slow cooker. Stir to blend well.
Cook on low for 6 to 8 hours or on high for 3 to 4 hours.
Make it faster: Add the ingredients to an Instant Pot and cook on Manual for 10 minutes. Release the pressure naturally.
Substitution tip: Although this recipe is traditionally made with ground beef, it’s also good with ground pork, chicken, or turkey.
PER SERVING: Calories: 245; Fat: 6g; Carbohydrates: 18g; Fiber: 5g; Protein: 26g; Sodium: 502mg
Beefy Pepper Soup
Beef and Mushroom Stew PER SERVING:
Spaghetti Squash Pizza Casserole
Indian Cauliflower Bake
Spinach Artichoke Casserole
PER SERVING:
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