50 Slow-Cooker-Friendly High-Protein Recipes ebook

50 Slow-Cooker-Friendly High-Protein Recipes

From delicious Stews and Noodle Dishes to tasty Soups - measurements in grams

Black Beans and Mushroom Chili

Ingredients:

500 g of black beans

1 tablespoon of extra virgin olive oil

25 g of mustard seeds

2 tablespoons of chili powder

1 ½ teaspoons of cumin

½ teaspoon of cardamom

2 onions, chopped

500 g of mushrooms, chopped

240 g of tomatillos, husk them and rinse and chop

60 ml of water

1400 ml of mushroom broth

180 g of tomato paste

2 tablespoons of minced garlic

150 g of pepper jack cheese (semi-hard cheese)

120 g of sour cream

25 g of cilantro

2 limes cut into wedges

Method:

Place the beans in a large pot with water and boil on medium to high heat for about an hour.

Drain and mix in the rest of the ingredients in a Dutch oven.

Cook on low to medium heat for about five hours.

Serve and enjoy, try with some sour cream and shredded cheese.

Nutritional Information:

Calories: 306 kcal, Fats: 10 grams, Carbohydrates: 40 grams, Protein: 18 grams

Split Pea Soup

Ingredients:

500 g of split peas

1 onion, chopped

3 carrots, chopped

3 stalks of celery, chopped

2 cloves of garlic, minced

1/8 teaspoon of pepper

1 pinch of red pepper flakes

2 liter of chicken broth

Method:

Chop everything up that needs to get cut and place all of the ingredients into the slow cooker.

Cook on high heat for about five hours, stirring every so often.

Serve and enjoy.

Nutritional Information:

Calories: 273 kcal, Fats: 3.4 grams, Carbohydrates: 44 grams, Protein: 17.7 grams

Pumpkin Goulash

Ingredients:

6 diced tomatoes

1 tablespoon of brown sugar

2 tablespoons of olive oil

1 onion, chopped

1 teaspoon of ginger

1 teaspoon of cinnamon

1 teaspoon of cumin

1 tablespoon of coriander

1 can of garbanzo beans

1.5 kg of fresh pumpkin, peeled and cut into small chunks

1 teaspoon of salt

1 teaspoon of cornstarch

60 ml of water

Method:

Peel and cut the pumpkin up.

Chop up everything else that needs to get cut up.

Place it all in the slow cooker.

Cook on high heat for about four hours.

Serve and enjoy.

Nutritional Information:

Calories: 330 kcal, Fats: 7.9 grams, Carbohydrates: 37.2 grams, Protein: 28.4 grams

Beef Rolls

Ingredients:

750 g beef brisket

2 onions, thinly sliced into rings

2 tbsp corn starch

2 tbsp cold water

270 g chili sauce

1 bay leaf

½ tsp dried thyme (crushed)

2 tbsp granular sugar substitute

1 garlic clove, minced

10 Italian Bread Rolls

Method:

Start by trimming off any excess fat from the beef. Place it in a 6 quart/6-7 liter slow cooker along with onions and bay leaf.

In a mixing bowl, mix the chili sauce with beer, sugar substitute, thyme, salt, pepper and garlic. Combine well and pour it over the meat.

Cover the cooker and cook on low heat for approximately 10-12 hours.

Once the beef is cooked, transfer it along with the onions onto a serving platter and cover it with a foil.

Next, in a medium sauce pan, pour the remaining mixture and stir it together with cornstarch and water. Cook the mixture for approximately 2 to 3 minutes or until the gravy thickens.

Serve the beef on the Italian rolls and top it off with the gravy.

Nutritional Information:

Calories; 325, Fats 8g, Carbohydrates 35g, Protein 25g

Spinach-Mushroom-Quiche

Ingredients:

Disposable liner and non stick cooking spray/cooking oil to grease

1 package (about 300 g) frozen chopped spinach, thawed and drained

4 slices bacon

1 tablespoon olive oil

150 g Portobello mushrooms; coarsely chopped

90 g sweet red pepper; chopped

150 g grated Swiss cheese

8 eggs

500 ml whole milk or half and half

2 tablespoons fresh chives; snipped

½ teaspoon salt

½ teaspoon black pepper

50 g biscuit mix

Method:

Line the slow cooker and spray liner with non stick spray.

Cook bacon until crisp; drain and crumble.

Heat olive oil and add mushrooms and pepper. Cook until tender then add spinach and cheese.

Combine eggs, milk, chives, salt, and pepper and stir into spinach mixture. Add the biscuit mixture and gently fold. Pour into slow cooker and sprinkle with prepared bacon crumbs.