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KIERAE's Photo KIERAE SparkPoints: (177,778)
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11/19/08 5:31 P

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Spicy Crockpot Sweet Potatoes
(Makes about 6 servings, Recipe created by Kalyn using this spice mix for sweet potatoes from

3 lb. orange-fleshed sweet potatoes (3 large or 4 medium sweet potatoes, often called yams in U.S. stores)
2 T olive oil
non-stick spray for crockpot
2 tsp. sweet potato spice mix (see below)
fresh ground black pepper to taste
sea salt to taste (I used a sea salt grinder)

Sweet Potato Spice Mix (grind herbs together with a mortar and pestle or spice grinder, then mix in salt)
2 T ground coriander
1 T ground fennel
1 T dried oregano
1 T Aleppo Pepper (or use a smaller amount of cayenne pepper)
2 T kosher salt

Peel sweet potatoes and cut into pieces about 1 inch square. Put sweet potatoes into plastic Ziploc bag, add 2 T olive oil and 2 tsp. spice mix, seal bag and squeeze potatoes around until they're all coated with oil and spice mix is well-distributed.

Spray inside of Crockpot slow cooker with non-stick spray or olive oil. (I used a 3.5 quart crock pot for this recipe.) Put sweet potatoes in crockpot and cook on high, stirring a couple of times so they don't stick or get too browned on the bottom.

Sweet potatoes are done when they're completely softened and fragrant, about 3 hours. Mash slightly if desired, and season to taste with fresh ground black pepper and sea salt. Serve hot.

Make Ahead Tips: Sweet potatoes can be cut and mixed with olive oil and seasoning earlier in the day. Cooked sweet potatoes could be kept in the crockpot on low or warm for a few hours if needed.

I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

 Pounds lost: 1.6 
KIERAE's Photo KIERAE SparkPoints: (177,778)
Fitness Minutes: (194,442)
Posts: 39,372
4/10/08 2:38 P

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Slow Cooker Chicken Creole Serves: 4 (p1)
Hands-OnTime: 10 Minutes
Cooking Time: 12 Hours
Total Time: 12 Hours 10 Minutes

4 skinless, boneless chicken breast halves
salt and pepper to taste
Creole-style seasoning to taste
1 (14.5 ounce) can stewed tomatoes, with liquid
1 stalk celery, diced
1 green bell pepper, diced
3 cloves garlic, minced
1 onion, diced
1 (4 ounce) can mushrooms, drained
1 fresh jalapeno pepper, seeded and chopped

1 Place chicken breasts in slow cooker. Season with salt, pepper, and Creole-style seasoning to taste. Stir in tomatoes with liquid, celery, bell pepper, garlic, onion, mushrooms, and jalapeno pepper.
2 Cook on Low for 10 to 12 hours, or on High for 5 to 6 hours.

Nutrition Info (per serving)
Calories 191 (8% from fat) | protein 29.6g | Fat 1.8g (sat 0.4g) | carbohydrate 14.3g | fiber 2.7g | cholesterol 68mg | sodium 431mg
©2008 Women's Health


Oriental Chicken
All Phases

4 pounds chicken breast cut up bite size
4 tablespoons canola oil
1/3 cup soy sauce
2 tablespoons sugar twin brown (Or splenda brown sugar blend)
2 tablespoons water
2 cloves garlic, minced
1 teaspoon ground ginger
1/4 cup slivered almonds

In a large skillet over medium heat, brown the chicken in oil. Transfer to a slow cooker. Combine the soy sauce, brown sugar, water, garlic, and ginger; pour over chicken.

Cover and cook on HIGH for 1 hour. Reduce heat to LOW; cook 4 to 5 hours longer or until the meat juices run clear.

Remove chicken to a serving platter; sprinkle with almonds Spoon juices over chicken.


Beef and Mushrooms Casserole

2 pounds round steak -- cubed
1 large chopped onion
1 clove minced garlic
2 cups sliced mushrooms -- preferably fresh
2 cups sliced celery
2 cups water
1 tablespoon butter
1 teaspoon salt
1/4 teaspoon pepper
1 tablespoon Worcestershire sauce

In skillet, melt butter and saute onion, garlic and celery until onion turns transparent. Transfer vegetables to crockpot. Add beef, water, salt and Worcestershire sauce. Stir to blend well. Cover with lid and cook on low for 7 to 9 hours. Add mushrooms the last hour of cooking.
Stir in sour cream, if using, and adjust seasonings when ready to serve. Serve over cooked (brown)rice or (whole wheat) noodles for phase 2.

For phase 1, maybe serve or mashed cauli-taters or cabbage noodles?

"Crazy About Crockpots"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 246 Calories; 15g Fat (56.7% calories from fat); 23g Protein; 4g Carbohydrate; 1g Dietary Fiber; 71mg Cholesterol; 385mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean
Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTES : Optional: 1 cup sour cream. The original recipe called for the addition of sour cream but one of my kids doesn't like sour cream. I left it out of the recipe and it turned out just fine. Just serve the sour cream on the side, if you like.


Easy vegetarian Chili

All Phases

Great for veggie lovers. Prep it in 20 minutes and have it ready for eating in 2 hours when set on high.

Servings: 6; Prep Time: 15 minutes minutes; Cook Time: 6 hours.

1 15-oz can black beans, rinsed and drained
1 15-oz can white beans, rinsed and drained
1 1/2 tsp finely minced garlic
1 cup minced red onion
4 tsp chili powder
1/2 tsp salt
1/2 tsp cumin
1/8 tsp oregano
large pinch cayenne pepper
3 14.5-oz cans crushed tomatoes
6 tbsp snipped fresh cilantro
1/2 cup sour cream, optional (for garnish)
1/2 cup grated cheddar cheese, optional (for garnish, use low fat if possible)

1. Combine all ingredients except sour cream and cheese in a crock pot; stir to combine.

2. Place on low heat and cook 6 to 8 Hours. (Of course, if your pressed for time, cooking on high heat for about 2 hours will also work.)

3. To serve, ladle into soup mugs and sprinkle each serving with Cheddar cheese and a dollop of sour cream, and garnish with fresh cilantro.

TIPS: Spices can be adjusted to taste. Use more or less cumin, chili powder, or cayenne to your liking.

For heat lovers: Add minced, fresh jalapeno peppers or chipotle peppers for a smokier flavor to the pot before cooking.

For veggie lovers: Add diced green or red bell peppers before cooking.

Crockpot Chicken and Creamy Zucchini

8 each chicken breast half without skin

1 small cabbage head, wedged

2 small zucchini, whole, quartered

1/2 stick butter, sliced (use smart balance or SB approved)

1/2 c heavy cream (substitute fat free evaporated milk or maybe even just skim milk)

1/2 c water

1 tsp salt

1 tsp pepper

1 tsp garlic powder

Put veggies in the crockpot and put chicken on top. Mix together cream, water and seasoning, and pour on chicken. Top with pats of butter.Cook on low for 6-8 hours.

Southwestern Pot Roast Cooked in the Crockpot
(Makes about 4 servings, recipe created by Kalyn)

3 lb. boneless chuck roast, trimmed of visible fat
1 can reduced sodium beef broth
1 cup + 1/4 cup your favorite salsa (I used Pace Picante Sauce - mild. For South Beach Diet choose salsa with less than 2 grams sugar per serving)
steak rub or your favorite seasoning for steak to rub on meat before browning
1-2 tsp. olive oil for browning meat

Put beef broth in a small saucepan, removing any fat that has collected on top in the can. Boil until the broth is reduced to 1/2 cup.

While beef broth is reducing, trim all visible fat from chuck roast. You may need to cut the roast into several pieces to remove big pockets of fat. Rub pot roast on all side with steak rub (or your favorite seasonings for steak.) Heat olive oil in heavy frying pan (pans that aren't nonstick will give the best browning.) Brown roast well on all sides. Don't rush this step because browning provides flavor, and I think it's especially important in crockpot cooking.

When roast is browned on all sides, put pieces of meat in crockpot, arranging them in a single layer. Pour reduced beef broth into frying pan and use a metal turner to scrape off any carmelized bits from the browned meat. Add salsa and stir into broth, then pour salsa/beef broth mixture over pot roast.

Cook on high for one hour, then turn to low and cook 3-4 more hours, or until meat is very tender when pierced with a fork. (You could also cook for a longer time on low setting. If you don't have a slow cooker, cook in a heavy dutch oven on stovetop at lowest setting for 2-3 hours.) Remove meat from crockpot and pour sauce into small saucepan. (If there is a lot of fat on top of the sauce, spoon it off or use a fat separator to remove the fat. You may not need to do this if you did a good job trimming.) Put meat back into crockpot to keep warm, then add final 1/4 cup salsa to the sauce and simmer until reduced to about 1 cup.

To serve, slice meat across the grain and serve hot, with sauce spooned over the top. I also think this meat would be great served as a filling for tacos or burritos.

Balsamic and Onion Pot Roast in the Crockpot
(about 6 servings, recipe created by Kalyn.
I used a standard 3 1/2 quart Crockpot for this recipe. Yes, I have several sizes!)

3-4 pound boneless chuck roast
1-2 T steak rub
black pepper to taste
1-2 T olive oil (depends on your pan)
1/4 cup water to deglaze pan
2-3 large onions, peeled and thickly sliced
1 cup beef stock, reduced to 1/2 cup (can use a can of beef broth, but be sure to reduce it)
1/2 cup balsamic vinegar
1/2 cup tomato sauce (You can substitute one can diced tomatoes, drained well. I might puree the tomatoes.)

Trim as much fat as you can from roast, and cut if necessary to fit into Crockpot. Rub meat well with steak seasoning and black pepper. Heat heavy pan with small amount of olive oil and brown roast well on both sides. This will take a few minutes; don't rush the browning step.

While roast browns put 1 cup beef stock in saucepan, bring to a boil and cook until reduced to 1/2 cup, then let cool slightly and mix in balsamic vinegar and tomato sauce. Peel onions and cut into thick slices. Deglaze pan with 1/4 cup water and add to sauce mixture.

(You can stop at this point and refrigerate browned roast, cut onions and mixed sauce ingredients and then put them in the Crockpot when you go to work in the morning. Don't refrigerate them in the crockery liner. Having the meat start out cold will add several hours to the cooking time, which will be good if you're cooking it all day while you're away.)

Place onions in bottom of Crockpot. Put meat on top of onions and pour beef stock mixture over. Set Crockpot to low and cook 6-8 hours, until beef is tender. The meat might be partly submerged in liquid after this much time. (If I am home, I might turn the meat once or twice. Remove meat from crockpot and cover with foil to keep warm. Drain liquid from Crockpot and remove as much of the fat as you can with fat separator or skimmer. Cook down liquid by about 1/3, and serve sauce with meat and onions.


Pot Roast with Sweet and Sour Tomato Sauce
(About 6 servings, some ideas for the sauce in this recipe came from a recipe for Ginger Beef in 500 Low carb Recipes)

3 1/2 - 4 lb. boneless chuck roast, trimmed well
1 T olive oil
steak rub, to season meat (optional)
black pepper, to season meat
1/4 cup water with 1 tsp. beef soup base
1 T onion powder (or use 1/2 small onion finely chopped)
2 T garlic puree (in a jar, also called ground garlic)
2 T ginger puree (in a jar, also called ground ginger)
2 T Splenda or sugar
1/4 cup rice vinegar (not seasoned vinegar which has sugar)
1 can (14 oz) diced tomatoes with juice (I use Muir Glen Fire Roasted Tomatoes)
2 T soy sauce
1 tsp. anchovy paste, optional

Trim as much fat as you can from roast, and cut if necessary to fit into Crockpot. Rub meat well with steak seasoning and black pepper. Heat heavy pan with small amount of olive oil and brown roast well on both sides. This will take a few minutes; don't rush the browning step.

While meat browns, combine onion powder or onion, garlic, ginger, Splenda or sugar, rice vinegar, diced tomatoes, soy sauce, and anchovy paste (if using) in food processor. Process several minutes with steel blade until tomatoes are pureed and ingredients are well combined.

Put browned roast into Crockpot. (I used a standard 3 1/2 quart Crockpot slow cooker for this recipe.) Deglaze frying pan with 1/4 cup water to which you have added beef soup base. Add the sauce mixture from the food processor and cook about 3 minutes. Pour sauce mixture over the meat in the Crockpot.

Cook on low 7-8 hours or more, until meat is very tender. (If I'm home I usually turn it a couple of times, but it's not necessary.) Remove meat from Crockpot and keep warm. Skim off any visible fat from sauce mixture, or use a fat separator. Transfer sauce mixture to small saucepan and simmer to reduce, about 10 minutes, until sauce is reduced by about 1/3.

Serve hot, with sauce spooned over meat.


Slow-cooked Roast Beef with Fresh Sage and Dried Tomatoes
(Serves 6-8)

1 3-pound eye of round roast of beef
1/3 c. dry-packed sun-dried tomatoes, julienned
2 cloves garlic
1 large sweet onion, julienned
1/3 c. fresh sage leaves, chopped
Boiling water
Salt and pepper to taste

1. Place the sun-dried tomatoes and garlic in a heat-proof bowl. Boil water and pour it over the mixture to cover. Let it stand for 10 to 15 minutes, until the tomatoes have softened and the garlic has infused the liquid.
2. Place the roast in a 3 1/2-quart slow cooker.
3. Top the roast with the onion, then the tomato mixture. Add the sage and salt and pepper.
4. Cook on the Low setting for 8 to 10 hours. Remove from the cooker, let stand for 10 minutes, then slice. Serve topped with the tomato-onion mixture and some of the cooking juices.


Creole Beef

Serves/Makes: 6
Ready In: 5 hrs


2 pounds round steak, cut into chunks
1 onion, chopped
2 stalks celery, chopped
1 cup Spicy V8 Juice(**Use low sodium)
2 teaspoons Worcestershire sauce
1 teaspoon cayenne pepper sauce
1 red bell pepper, sliced
1 green bell pepper, sliced
2 cloves garlic, mashed
1 package (10 oz. size) frozen okra, defrosted

Layer the steak on the bottom of the cooker and top with the onion, celery, juice, Worcestershire, and pepper sauce. Cook on low for 6-8 hours.

Add the peppers, garlic, and okra. Cook on high for 30 minutes. Good with cooked rice.

Slow Cooker Lemon Garlic Chicken

Prep Time: 15 Minutes
Cook Time: 3 Hours 15 Minutes
Ready In: 3 Hours 30 Minutes
Yields: 6 servings

1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 pounds skinless, boneless chicken breast halves
2 tablespoons butter (SB approved)
1/4 cup water
3 tablespoons fresh lemon juice
2 cloves garlic, minced
1 teaspoon chicken bouillon granules
1 teaspoon chopped fresh parsley


1. In a bowl, mix the oregano, salt, and pepper. Rub the mixture into chicken. Melt the butter in a skillet over medium heat. Brown chicken in butter for 3 to 5 minutes on each side. Place chicken in a slow cooker.

2. In the same skillet, mix the water, lemon juice, garlic, and bouillon. Bring the mixture to boil. Pour over the chicken in the slow cooker.

3. Cover, and cook on High for 3 hours, or Low for 6 hours. Add the parsley to the slow cooker 15 to 30 minutes before the end of the cook time.

Crockpot Sour Cream Salsa Chicken (3 Points)

4 skinless boneless chicken breast halves
1 package reduced-sodium taco seasoning mix
1 cup salsa (We like chipotle salsa for a nice smokey flavor)
2 tablespoons arrowroot powder
1/4 cup light sour cream

Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours. When ready to serve, remove the chicken from the pot. Place about 2 Tablespoons arowroot in a small amount of water. Stir well. Stir the arrowroot mixture into salsa sauce. Stir in 1/4 cup of sour cream.

Per Serving: 170 Calories; 2g Fat; 28g Protein; 9g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 403mg Sodium. 3 POINTS per serving

NOTE: Don't not add uncooked veggies to it. It waters it down. Saute them and add them in at the end. I like to add mushrooms, onions and peppers

Cuban Black Beans (7points)

1 pound dried black beans -- sorted and rinsed
1 cup onion -- chopped (1 large)
1 1/2 cups bell pepper -- chopped (1 large)
5 cloves garlic -- finely chopped
14 1/2 ounces diced tomatoes -- undrained (1 can)
5 cups water
2 tablespoons olive oil -- (or vegetable oil)
4 teaspoons ground cumin
2 teaspoons jalapeno chile pepper -- finely chopped
1 teaspoon salt
2 bay leaves, whole

Combine all ingredients in crockpot. Cook on high for 6-8 hours. Remove bay leaves before serving. Serve over hot cooked brown rice

3. Garnish with diced hard boiled egg, hot sauce, and/or diced red onion.

Per serving: 341 Calories; 6g Total Fat; 18g Protein; 57g Carbohydrate; 0mg Cholesterol; 375mg


Jambalaya (6 Points)

1 cup diced lean boiled ham (Or Canadian Bacon)
2 onions, coarsely chopped
2 celery stalks, sliced
1/2 green bell pepper, seeded and chopped
1 (28-ounce) can whole tomatoes
1/4 cup tomato paste (Sugar Free)
3 garlic cloves, minced
1 tablespoon chopped parsley
1/2 teaspoon dried thyme
2 whole cloves
1 tablespoon vegetable oil
1 cup long-grain brown rice
1 pound medium shrimp, peeled and deveined

Combine the ham, onions, celery, bell pepper, tomatoes, tomato paste, garlic, parsley, thyme, cloves, oil, and rice in a slow cooker. Cook on High 4-5 hours. Add the shrimp and cook until the shrimp are pink, about 1 hour longer.

Per serving: 296 Calories, 5 g Total Fat, 1 g Saturated Fat, 125 mg Cholesterol, 513 mg Sodium, 38 g Total Carbohydrate, 3 g Dietary Fiber, 24 g Protein, 108 mg Calcium.
POINTS: Per Serving: 6


Mexican Green Chili (3 Points)

1 ˝ pounds lean top round, cut into 1 inch pieces
1 (16 ounce) jar tomatillo salsa (green salsa) (mild is advised)
1 (15 ounce) can Mexican style stewed tomatoes
1 (15 ounce) can fat-free beef broth
2 (4.5 ounce) cans chopped green chiles
1 cup chopped onion
2 teaspoons ground cumin
1 teaspoon freshly ground pepper
2 teaspoons bottled minced garlic
2 teaspoons chili oil

Combine all ingredients in an electric slow-cooker. Stir well. Cover. Cook on low heat setting for 8 hours.

Yield: 9 servings (1 cup) POINTS: 3 CAL: 156, FAT: 4 grams, FIBER: 1 gram, Protein: 19.3g; CARB: 8.7g; CHOL: 43MG; IRON: 2.1 mg; SODIUM: 675mg

Slow Cooker Paprika Chicken in Wine (6 Points)
Makes 4 servings

1/2 cup dry white wine
2 tsp. olive oil
1 lb. Boneless, skinless chicken breasts, trimmed of fat and cut into 4 pcs.
1 tsp. cumin seeds
1 tsp. mustard seeds
4 cloves garlic, minced
1 tbs. Paprika
1 large onion, thinly sliced
4 oz. mushrooms, sliced
Sprigs of parsley for garnish
Sweet red pepper rings, for garnish

Pour the wine into the crockery pot. Heat 1 tbs. of the oil in a skillet, and brown the chicken on both sides over med.-high heat, 3-5 min. Transfer the chicken to the crockery pot, and sprinkle on the cumin, mustard, garlic and paprika. Add the remaining oil to the same skillet and sauté the onions and mushrooms until lightly browned, 2-3 min. Spoon over the chicken. Cover and cook on LOW until the chicken is tender, 7-9 hrs. Garnish with the parsley and peppers.

Per serving: 268 cal , 7g fat , 1.5 g sat fat , 96 mg chol ,89 mg sod , 1.3 g fib Points: 6


Slow Cooker Wild Rice Soup (3 Points)

1/2 Cup Wild Rice – dry
1/2 Cup Shredded Carrot
3 Cans Fat-free Chicken Broth
1 Pound Boneless Skinless Chicken Breast Halves -- cut in 1" pieces
1/2 Cup Chopped Celery -- approx. 1 stalk
1/2 Cup Chopped Onion -- approx. 1 medium onion
8 Ounces Spinach Leaves, Whole
1 Cup Fat-free Sour Cream
1/2 Cup Flour

Stir together all ingredients except spinach, sour cream and flour in slow cooker. Cover; cook on LOW for 10-12 hrs. or until chicken and rice are tender. Just before serving, stir together sour cream and flour in small bowl until smooth. Increase heat to HIGH. Add the spinach and slowly stir sour cream mixture into hot soup mixture, stirring constantly. Cook, stirring occasionally, until soup is thickened and creamy (6 to 10 min.).

Yield:"8 Cups" Per serving: 165 Calories (kcal); 1g Total Fat; 22g Protein; 20g Carbohydrate; 36mg Cholesterol; 272mg Sodium


I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie

Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network

 Pounds lost: 1.6 
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