Archive for Recipes — Crockpot

Pinto Beans

Beans are an important part of a healthy GI diet. Pinto beans have a GI index of 39 which puts them firmly in the low range. All beans and legumes (with the exceptions of refried beans and baked beans) are a good and inexpensive addition to a GI friendly meal plan.

Beans are also very easy to cook, you just have to plan ahead of time. The evening before you want to cook them, put them in a bowl and cover them with water (at least an inch or so over the top of the dried beans, they will expand and they rehydrate). The next morning rinse them very well and add them to your crockpot. These beans were flavored only with a ham bone, salt, and pepper. You can make a vegetarian option by using adobo seasoning, onion, garlic, salt and pepper, and even a little liquid smoke. Let them cook on day on low and then serve. I usually serve them with cheese and either tortillas or corn bread. The agave sweet corn bread recipe was great with these beans!

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Crockpot Taco Soup

\This is a veggie friendly recipe.  You can replace the texturized vegetable protein with a pound of pre-cooked ground beef instead!

Crockpot Taco Soup

1 package Harvest grain or Boca Crumbles
1 (16 oz) can kidney beans, undrained
1 (11 oz) can Mexicorn or niblet corn
1 (10 oz) can Rotel tomatoes
1 pkg taco seasoning
1 (28 oz) can diced tomatoes
1 can chiles, chopped
1 (16 oz) can pinto or ranch beans
1 pkg Ranch Dressing Mix

Place all ingredients into crockpot and stir.  Simmer in crockpot on LOW for 3-5 hours.  Soup may be topped with chopped red onions, grated cheese, and/or sour cream.  You can also serve with whole grain tortillas or whole grain tortilla chips!

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Easy GI Friendly Crockpot Tortilla Soup

This recipe uses white meat chicken and baked tortilla strips instead of fried ones to keep it GI friendly.

Crockpot Tortilla

2 4 oz skinned and boned chicken breast halves — cubed
2 cups frozen whole kernel corn — thawed
1 large onion — chopped
garlic cloves — pressed
2 14.5 oz cans low sodium, fat-free chicken broth
1 10.75 oz can tomato puree<
1 10 oz can diced tomatoes and green chiles (Rotel)
1 teaspoon salt
2 teaspoons ground cumin
1 teaspoon chili powder
teaspoon ground red pepper
1/8 teaspoon ground black pepper
1 bay leaf
4 5.5 inch whole grain tortillas or tortilla chips

Combine first 13 ingredients in a 4-quart slow cooker. Cover and cook on high for 6 hours (low for 8-10). Discard bay leaf.

Cut tortillas into 1/4-inch-wide strips; place on a baking sheet. Bake at 375 degrees for 5 minutes. Stir and bake 5 minutes more or until crisp. Serve with soup. Garnish with cilantro, if desired.

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Make your own tomato sauce!

Crockpot Tomato Sauce

4 tablespoons Olive oil
1 small Yellow onion, finely sliced
3 cloves Garlic, minced
3 pounds Fresh plum tomatoes, cored, peeled, seeded and pureed (enough to yield 4 cups about 20 medium tomatoes)
1/4 cup Minced fresh parsley OR 1 tablespoon Dried parsley
3 tablespoons Minced fresh basil OR 1 teaspoon Dried basil
1 tablespoon Minced fresh oregano OR teaspoon Dried oregano
Salt and pepper to taste

Turn the slow-cooker on high, let it heat for 5 minutes, and add olive oil, onion and garlic. Stir and cover. The pot won’t get hot enough to
brown them. Cook for 1 hour, or until onion is soft and wilted. Uncover and add tomatoes, parsley, basil, oregano, salt and pepper. Reduce heat to low and stir. Cook with the cover off for approximately 4 hours. The sauce is done when it is thick and not watery. Makes 4 cups.

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Fresh Rosemary Chicken

Fresh Rosemary Chicken

1/2 c lemon juice, freshly squeezed
1 tbsp olive oil
2 garlic cloves, crushed
1 tbsp fresh rosemary, chopped
1/4 tsp sea or kosher salt
1/4 tsp freshly ground black pepper or more
1 1/2 to 2 lbs boneless skinless chicken breasts

In a large ziploc bag (not the zipper type), place lemon juice, oil, garlic, rosemary, salt and pepper. Shake mixture and add chicken. Close bag and marinate for at least 4 hours or overnight is best in the refrigerator, turning bag frequently. Place chicken in the crockpot and pour marinade over. Cover and cook for 6 to 8 hours, or until tender, basting occasionally with the marinade, if possible. Serves 4 to 6 servings.

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Vegetarian Friendly Black Bean And Corn Stuffed Peppers

Black-Bean-and Corn-Stuffed Peppers

I put in some time working for a Mexican restaurant while I was in college. Even though we made delicious stuffed peppers, they were rarely ordered off the menu, and when they were, they were never finished. Although they were delicious, they were entirely meat and cheese filled…. they were too heavy, too filling, and just plain too much. A good meal should be a nurturing experience; it should leave you feeling pleasantly satiated…. not over-stuffed and ill. This vegetarian version of stuffed peppers does just that; and best of all, it can be cooked in a crockpot; which makes it an ideal summertime meal!

1/2 cup cooked brown rice (leftover is fine)
1/2 cup canned black beans, rinsed and drained
3 cloves garlic, minced
1/2 cup sliced green onions
1/2 cup frozen corn
2 plum tomatoes, diced
2 sprigs of cilantro, snipped
2 sprigs of parsley, snipped, or 2 teaspoons dried
3 fresh basil leaves, snipped, or 1/2 teaspoon dried
1/8 teaspoon white pepper
1/2 teaspoon chili powder
4 large sweet green peppers, with tops, membranes, and seeds removed
1/2 cup crushed tomatoes
1/2 cup water
6 ounces Monterey Jack or Cheddar cheese, shredded

Preheat oven to 400 degrees. Combine the rice, beans, garlic, scallions, corn, diced tomatoes, cilantro, parsley, basil, white pepper, and chili powder in a bowl. Toss to mix well.
Divide the rice mixture into 4 portions, and spoon a portion into each of the sweet peppers. Pour the tomatoes and water into your baking dish into an oven safe baking dish and place the peppers, top side up, in the dish. Bake for 20 minutes. Transfer the peppers to serving plates, and top each with a generous spoonful of ho ttomatoes and shredded cheese.

Variations: Instead of using the oven, you can cook these in a crockpot on LOW for 4 to 6 hours. Simply pour the tomatoes and water in the crockpot bowl, place peppers in the bowl top side up, cover and let them go. Serve as you would above.

You can stuff these peppers the night before, if you wish. Prepare them as you would ready for the oven, cover them, and refrigerate them until 30 minutes before you are ready to start cooking. Then remove the bowl from the refrigerator and let it sit on the counter, warming to room temperature. After 30 minutes, cook the peppers according to the recipes directions.

Black beans are one of the lowest GI beans.  Corn is fairly low GI (one point over the cut-off from low to moderate) as well, but you can easily replace it with a veggie of your choice if you want!

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Easy Crockpot Chicken — Two Ways

Chicken Tacos

1 lb boneless, skinless chicken breasts
1 packet taco seasoning
1 c chicken broth

Combine ingredients in crock pot; cook 6-8 hours on low. Remove chicken
from crock pot and fork shred. Spoon a bit of the juice over chicken if
desired. Serve on warmed whole grain tortillas with salsa, sour cream, black olives, lettuce, tomatoes, etc. 

 Alternatively, cook the chicken breasts with one small diced onion and half a bottle of BBQ sauce.  Cook the same and shred the meat to make bbq chicken sandwiches  — sloppy joes without all the fat!

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Guidelines For Adapting Recipes To The Crockpot

In most cases, all ingredients can go into your Crock Pot in the beginningand cook all day.  Many prepetory steps are unnecessary when using thecrock pot.  A few hints:

 1. Allow sufficient cooking time

2.  Cook with cover on

3.  Remember liquids don’t “boil away” as in conventional cooking.  Usuallyyou’ll have more liquid at the end of cooking instead of less.

4.  It’s “one step” cooking:  many steps in the recipe may be deleted.Simply add ingredients to the crock pot at one time and cook 8 to 12 hours (add any liquid last)

5.  Vegetables do not over-cook as they do when boiled in your oven or in your range.  Therefore, everything can go into your crock pot at one time. Exception:  milk, sour cream or cream should be added during the last hour. 

Time Guide:

If recipe says:15 to 30 minutes:  1 1/2 to 2 hours on HIGH, or 4 to 6 hours on LOW

*35 to 45 minutes:  3 to 4 hours on HIGH, or 6 to 10 hours on LOW

*50 minutes to 3 hours:  4 to 6 hours on HIGH, or 8 to 18 hours on LOW*

 *Most uncooked meat and vegetable combinations will require at least 8 hours on low. 

Liquids :Use less in slow cooking — usually about half the recommended amount.  Onecup liquid is enough for any recipes unless it contains rice or pasta.

 Herbs and Spices: Leaf or whole herbs and spices are preferred, but their flavour power may increase — use half recommended amount.  If you use ground herbs and spices, add during the last hour of cooking. 

Beans: Dried beans, especially red kidney beans, should be boiled before adding toa recipe.  cover the beans with 3 times their volume of unsalted water and bring to a boil.  Boil 10 minutes.  Discard water after boiling. Beans must be softened completely before combining with sugar and/or acid foods.  Note:  \Sugar and acid have a hardening affect on beans and will prevent softening.) After boiling beans 10 min., reduce heat, cover and allow to simmer 1 1 /2  hours or until beans are tender.  Soaking in water, if desired, should becompleted before boiling.  Discard water after soaking or boiling. 

Sautéing vegetables: Generally not necessary.  Stir in chopped or sliced  vegetables with other ingredients.  Only exception:  Egg plant should be par-boiled or sautéed,due to strong flavour.  Since vegetables develop their full flavour potential with slow cooking, expect delicious results even when you reduce quantities.  Because vegetables take longer to cook than meat, slice or chop them when possible.

 Pasta and rice: If recipes calls for cooking noodles, macaroni, etc.  cook before adding tocrock pot.  Don’t overcook – just till slightly tender.  If cooked rice iscalled for, stir in with other ingredients.  Add 1/4 cup extra liquid per1/4 cup of raw rice.  Use long grain converted rice for best cookingresults in all-day cooking. 

Milk:  Milk, cream and sour cream tend to break down during extended cooking.  When possible add during last hour of cooking.  Condensed soups may be substituted for milk etc and can cook for extended times.

 Soups: Some soup recipes call for 2 to 3 quarts of water.  Add soup ingredients to crock pot then add water only to cover.  If thinner soup is desired, addmore liquid at serving time.  If Milk-based recipes have no other liquid for initial cooking, add 1 to 2 cups water.  Then during last hour of cooking, stir in milk or cream as called for.

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