Healthy Slow-Cooker Recipes: Salsa Verde Chicken with Cauliflower Rice, Blueberry Oatmeal
1/4th of recipe (about 1 1/4 cups): 206 calories, 3.5g total fat (0.5g sat. fat), 769mg sodium, 14.5g carbs, 3.5g fiber, 5.5g sugars, 28g protein
Get this zesty meal started early in the day, and feed the whole fam at night! Minimum effort; maximum satisfaction.
Cook: 3 - 4 hours or 7 - 8 hours, plus 45 minutes
1 lb. raw boneless skinless chicken breasts, halved
1/4 tsp. each salt and black pepper
1 cup salsa verde (tomatillo salsa)
1/2 cup chopped green bell pepper
1/2 cup chopped onion
One 4-oz. can diced green chiles, not drained
1 1/2 tsp. chopped garlic
1/2 tsp. ground cumin
1/2 tsp. chili powder
3 cups roughly chopped cauliflower (or HG Alternative)
Optional topping: chopped fresh cilantro
Place chicken in a slow cooker, and season with salt and black pepper. Add 1/2 cup water and all remaining ingredients except cauliflower. Stir to mix.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until chicken is fully cooked.
Transfer chicken to a large bowl. Shred with two forks -- one to hold the chicken in place and the other to scrape across and shred it. Return shredded chicken to the slow cooker, and mix well.
Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.
Add cauliflower rice to the slow cooker, and stir to mix.
If cooking at low heat, increase heat to high. Cover and cook for 45 minutes, or until cauliflower rice is tender.
MAKES 4 SERVINGS
1/4th of recipe (1 heaping cup): 255 calories, 6g total fat (0.5g sat. fat), 236mg sodium, 43g carbs, 9.5g fiber, 8g sugars, 8g protein
Love hot 'n hearty oatmeal in the a.m., but don't feel like standing over the stove stirring on summer mornings? We've got you covered with this big batch of make-ahead fruity oats!
Cook: 3 - 4 hours or 7 - 8 hours
2 cups fresh or thawed-from-frozen blueberries (if frozen, no sugar added; drained and blotted dry)
2 cups unsweetened vanilla almond milk
1 cup steel-cut oats
1 1/2 tbsp. chia seeds
2 tsp. cinnamon
2 tsp. vanilla extract
1/4 tsp. ground nutmeg
1/4 tsp. almond extract
1/4 tsp. salt
5 packets no-calorie sweetener (like Truvia)
Spray a slow cooker with nonstick spray.
Add 1 cup blueberries and 2 cups water.
Add all remaining ingredients except sweetener and remaining 1 cup blueberries. Mix well.
Cover and cook on high for 3 - 4 hours or on low for 7 - 8 hours, until oats have cooked and liquid has been absorbed.
Stir in sweetener.
Just before serving, top each portion with 1/4 cup blueberries.
MAKES 4 SERVINGS
HG FYI: While most of our oatmeal recipes call for old-fashioned oats, steel-cut oats are necessary in this recipe due to the long cook time. (Old-fashioned oats would get too mushy.)
Chew on this:
Happy National Strawberry Sundae Day, July 7th. Easy hack: Mix 1 tbsp. low-sugar strawberry preserves with 1/4 cup thawed-from-frozen strawberries. Lightly mash, and spoon over light vanilla ice cream...
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