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Thursday, November 12, 2009

Nutrition

Contact Kelly Ping (RD) to schedule individual consult or team talk at kping@uccs.edu

Monday, November 9, 2009

Crock Pot Recipes

Warm you up Crock Pot Chili
Prep Time: 15 minutes
Cook Time: 8 hours
Ingredients:
• 2 onions, chopped
• 1 (14 oz.) can diced tomatoes, undrained
• 1-2 Tbsp. chili powder
• 1 tsp. ground cumin
• 1 (15oz.) can chili beans, undrained
• 1 (15 oz.) can red kidney beans- drained
• 1 (15 oz) can great northern beans- drained
• If want more complete meal
o add 1 cup sliced carrots, and sliced zucchini
o Add ground turkey burger or meat substitute (vegetarians)
Preparation:
Combine all ingredients except cornstarch and water in 3-4 quart slow cooker. Cover and cook on low heat for 7-8 hours until vegetables are tender. Turn heat to high. Mix cornstarch and water until smooth and add to chili, stirring well. Uncover and cook for about 15 minutes, until slightly thickened. 6 servings

Yummy Madras Chicken
Prep Time: 15 minutes
Cook Time: 12 hours
Ingredients:
• 3 onions, chopped
• 4 cloves garlic
• 4 apples, peeled and cut into chunks
• 1/2 teaspoon salt
• 1-2 tablespoons curry powder
• 1 (8-ounce) jar mango chutney
• 3 pounds boneless skinless chicken thighs
• 3 cups cooked instant brown rice
Preparation:
Combine all ingredients in a 4-5 quart slow cooker. Cover and cook on low for 7-9 hours until chicken is thoroughly cooked and onions are tender. Stir well and serve over rice. Serves 6

Hearty Beef Barley Vegetable Soup
Prep Time: 20 minutes
Cook Time: 8 hours
Ingredients:
• 1 cup medium pearl barley
• ¼ lb beef round steak-trimmed and cut into cubes
• 9-oz. pkg. baby carrots
• 1 onion, chopped
• 2 stalks celery, chopped
• 3 garlic cloves, minced
• 2 sweet potatoes peeled and chopped
• 2 cups frozen corn
• 2 cups frozen green beans
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 3 (14 oz). cans vegetable broth
• 4 cups water
• 14-oz. can diced tomatoes with herbs, undrained
Preparation:
Place all ingredients except tomatoes in a 5-6 quart crockpot in the order given. Do not stir. Cover crockpot and cook on low for 6-8 hours. Stir soup and add tomatoes. Cover crockpot and cook for 10-15 minutes longer until soup is hot. Remove bay leaf before serving. 10 servings

Fruity Apricot Pork Roast with Stuffing
Prep Time: 25 minutes
Cook Time: 8 hours
Ingredients:
• 4 cups herb stuffing mix
• 1 cup chicken broth
• 1 cup chopped dried apricots
• 1 onion, chopped
• 4 cloves garlic, minced
• 2 lb. boneless pork loin roast
• 1/2 cup apricot jam
• 2 Tbsp. apple cider vinegar
Preparation:
Mix stuffing, broth, apricots, onion, and garlic in a 4 quart crockpot. Place pork on top of stuffing mixture.
In small bowl, combine jam and vinegar and pour this mixture over pork. Cover slow cooker and cook on low for 7-8 hours until pork is tender and thoroughly cooked. Remove pork from cooker, cover with foil and let rest 5 minutes before carving. Remove stuffing from crockpot, stir gently, and serve. 6 servings

Delicious Crockpot Chicken Alfredo
Prep Time: 15 minutes
Cook Time: 8 hours
Ingredients:
• 2 lbs. boneless, skinless chicken thighs, cubed
• 2 onions, chopped
• 4 cloves garlic, minced
• 1 red bell pepper, chopped
• 16-oz. jar four cheese Alfredo sauce
• 4 cups frozen broccoli florets
• 9-oz. pkg. refrigerated fettuccine
• 1/4 cup grated Parmesan cheese
Preparation:
In 4 quart crockpot, place chicken, onions, garlic, and red bell pepper. Pour Alfredo sauce over. Cover crockpot and cook on low for 7-8 hours.
Thaw and drain broccoli and add to crockpot along with fettuccine. Stir, cover crockpot, and cook on high for 30-40 minutes, until broccoli is hot and fettuccine is tender. Sprinkle with cheese and serve. 6 servings

Pulled Chicken Sandwiches
Prep time: 25 minutes
Cook Time: 5 1/2 hours
Ingredients
• 1 8-ounce can reduced-sodium tomato sauce
• 1 4-ounce can chopped green chilies, drained
• 3 tablespoons cider vinegar
• 2 tablespoons honey
• 1 tablespoon sweet or smoked paprika
• 1 tablespoon tomato paste
• 1 tablespoon Worcestershire sauce
• 2 1/2 pounds boneless, skinless chicken thighs, trimmed of fat
• 1 small onion, finely chopped
• 1 clove garlic, minced
• Whole wheat rolls
Preparation
1. Stir tomato sauce, chilies, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve on whole wheat rolls.

Crockpot Tortellini
Prep Time: 20 minutes
Cook Time: 8 hours
Ingredients:
• 1 lb. ground beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 15 oz. container marinara sauce
• 8 oz. pkg. sliced fresh mushrooms
• 14 oz. can diced tomatoes with seasonings, undrained
• 15 oz. can tomato sauce
• 1/8 tsp. pepper
• 9 oz. pkg. refrigerated cheese tortellini
• 1 cup shredded Mozzarella cheese
• 1/4 cup grated Parmesan cheese
Preparation:
Brown ground beef together with onions in nonstick skillet over medium heat, stirring frequently, until beef is browned. Drain thoroughly. Mix all ingredients except tortellini and cheese in 4-5 quart crockpot. Cover and cook on low for 8 hours. Add tortellini, stir to combine, then sprinkle with cheese. Cover crockpot and cook on low for 15-20 minutes or until tortellini is tender and cheese is melted. 4 servings