Beef/Ground Turkey and Bean Chili
Serves: 6
Method: Slow Cooker
Cook time: 2 hours on High, 3 hours on Low
Prep ahead: Chop onion
Protein: 31 grams/serving
Fiber: 17 grams/serving
Ingredients
1 lb ground beef/turkey
1 T avocado oil
1 ½ c chopped onion
1T cumin
3 T chili powder
1 ½ tsp salt
½ tsp paprika
28 oz PLUS 14 oz diced tomatoes
1 ½ cup tomato sauce OR ¾ cup tomato paste + ¾ cup water
3 cans kidney beans rinsed and drained
Directions
Step 1
In a skillet or InstaPot, Sauté meat and when almost done add onion. Cook until soft.
Step 2
Add spices and mix well.
Step 3
Stir in tomatoes, tomato sauce and beans.
Step 4
Cook on High for 2 hours or slow for 3 hours. If you’re using an InstaPot, be sure to vent the lid. It may still be a bit watery after the time-if so, turn heat up to sauté and cook a few minutes until desired thickness is reached.
*Vegetarian-substitute more beans for meat or your favorite protein substitute
Nutritional Analysis
Protein
1 lb ground beef/turkey=84 grams
1 ½ cup onion=2.7 grams
3×15 oz canned tomatoes=10.5 grams
1 ½ cups tomato sauce=6 grams
3 cans kidney beans rinsed and drained=84 grams
Total 187.2grams÷6=31.2 grams/serving
Fiber
1 ½ c chopped onion=4 grams
28 oz PLUS 14 oz diced tomatoes=10.5 grams
1 ½ cup tomato sauce OR ¾ cup tomato paste + ¾ cup water=6 grams
3 cans kidney beans rinsed and drained=84 grams
Total 104.5÷6=17.4 grams
Slow Cooker Chicken Cordon Bleu (adapted from Pillsbury)
Serves: 6
Method: Slow cooker
Cook time: 2 ½ -3 hours
Prep ahead:
Chop deli ham
Shred Swiss
Protein:
Fiber:
Ingredients
2 cups chicken broth (from 32-oz container)
1 jar (15 oz) Alfredo pasta sauce (Classico Light is my favorite)
1 tablespoon Dijon mustard
1 / 4 teaspoon black pepper
1 package (16 oz) boneless skinless chicken breasts, cut into 1-inch pieces (organic preferred)
8 oz uncooked whole wheat penne pasta (about 2 1/4 cups)
3 / 4 cup coarsely chopped deli-sliced ham (about 4 oz)
1 cup shredded Swiss cheese (4 oz) (organic or European preferred)
1 tablespoon butter (organic preferred)
1 / 2 cup Progresso™ Panko Italian style crispy bread crumbs
2-10 ounce packages of frozen green beans
1-10 package of frozen peas and carrots
Directions
1. Spray 5-quart slow cooker with cooking spray. In slow cooker, mix broth, Alfredo sauce, Dijon mustard and pepper. Stir in chicken and green beans. Cover; cook on High heat setting 1 1/2 to 2 hours or until chicken is cooked through (at least 165°F).
2. Stir pasta and ham and green beans into slow cooker. Cover; cook on High heat setting 25 to 30 minutes or until pasta is tender, stirring twice.
3. Stir in cheese until cheese melts. Let stand covered 5 to 10 minutes or until slightly thickened. Stir mixture.
4. In 8-inch skillet, melt butter over medium heat. Add bread crumbs; cook 3 to 5 minutes, stirring frequently, until toasted. Top pasta with bread crumb mixture before serving.
*GF-GF Alfredo Sauce, GF bread crumbs
Vegetarian-Use a chicken flavored meat substitute. Omit ham.
Nutritional Analysis
Protein
1 jar (15 oz) Alfredo pasta sauce
1 package (16 oz) boneless skinless chicken breasts
8 oz uncooked whole wheat penne pasta
3 / 4 cup coarsely chopped deli-sliced ham
1 cup shredded Swiss cheese
1-10 package frozen peas and carrots
Fiber
8 oz uncooked whole wheat penne pasta
2-10 ounce packages frozen green beans
1-10 package of frozen peas and carrots