slow cooker

Slow Cooker Chicken Tortilla Soup

Slow Cooker Chicken Tortilla Soup

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Yield: 8 servings
Ingredients:
  • 3 chicken breasts, boneless, skinless
  • 2 (14.5 ounce) cans diced tomatoes with mild green chilies
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 1 (15 ounce) can tomato sauce, no salt added
  • 1 (4 ounce) can green chilies
  • 1 cup salsa
  • 1 cup frozen corn (optional)
  • Cheese, shredded (optional)
  • Cooked rice or corn chips (optional)
  • Fresh cilantro, gently rubbed under cold running water, chopped (optional)

Directions:

  1. Wash hands with soap and water. Spray slow cooker bowl with non-stick cooking spray.
  2. Place chicken breasts in bottom of slow cooker. Wash hands with soap and water after handling uncooked chicken.
  3. Add tomatoes, black beans, tomato sauce, green chilies, salsa and corn, if desired. Gently mix.
  4. Cook on low for 8-10 hours or on high for 4 to 6 hours and until internal temperature of the chicken reaches 165 °F as measured with a food thermometer.
  5. Thirty minutes before serving, remove chicken breast and shred. Return chicken to slow cooker and stir.
  6. Optional, serve over rice or top with cheese, tortilla chips or cilantro, if desired.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (1/8 of recipe):
  • Calories: 230
  • Total Fat: 2g
  • Saturated Fat: 0.5g
  • Sodium: 845mg
  • Total Carbohydrates: 32g
  • Fiber: 10g
  • Protein: 23g
slow-cooker-hamburger-stew
Photo provided by Alice Henneman

Slow Cooker Hamburger Stew

Yield: 4 servings
Ingredients:
  • 1 pound lean ground beef
  • 1/2 cup onion, scrubbed with a clean vegetable brush, chopped
  • 1 cup carrots, scrubbed with a clean vegetable brush, chopped
  • 1 cup celery, scrubbed with a clean vegetable brush, chopped
  • 1 can (15 ounce) tomatoes
  • 4 cups water
  • 1/2 teaspoon oregano, basil or other herb (optional)

Directions:

  1. Wash hands with soap and water.
  2. Heat a large skillet over medium heat. Add the ground beef and cook, stirring often to crumble, until cooked through and temperature reaches 160°F on a food thermometer. Drain fat.
  3. Place beef, chopped vegetables, tomatoes, water and optional seasoning in a slow cooker.
  4. Cook on LOW 8 to 10 hours or on HIGH for 4 to 6 hours.
  5. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

To lower sodium content, choose one of the many brands of tomatoes available in a —no salt added— version.

Nutrition Information:

  • Serving Size (1/4 of recipe):
  • Calories: 275
  • Total Fat: 10g
  • Saturated Fat: 4g
  • Cholesterol: 71mg
  • Sodium: 240mg
  • Total Carbohydrates: 22g
  • Fiber: 5g
  • Protein: 25g

Sources:

  1. Adapted from: MyPlate Kitchens: Montana Extension Nutrition Education Program Website Recipes

  2. Montana State University Extension Service. Author: Montana State University Extension Service.
Photo by Marusa Jonas

Slow Cooker Korean Beef Tacos

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Yield: 12 servings
Ingredients:
  • 3 pounds beef chuck roast or 7-bone roast, trimmed
  • ⅓ cup brown sugar
  • ½ cup low-sodium soy sauce
  • 10 garlic cloves, minced
  • ½ cup low-sodium beef broth
  • 2 Tablespoons fresh ginger root, gently rubbed under cold running water, grated
  • 2 Tablespoons lime juice
  • 2 teaspoons sesame oil
  • 12 small flour or corn tortillas
  • ½ cup low-fat sour cream
  • 2 teaspoons Sriracha sauce
  • ¼ cup cilantro, gently rubbed under cold running water, chopped (optional)
  • 2 avocados, gently rubbed under cold running water, sliced (optional)
  • 2 limes, sliced (optional)
  • Asian Cabbage Slaw (recipe linked in the notes)

Directions:

  1. Wash hands with soap and water.
  2. Place beef in the slow cooker. Wash hands after handling uncooked meat.
  3. In a medium bowl whisk together the brown sugar, soy sauce, garlic, beef broth, ginger, lime juice, and sesame oil. Pour the mixture over the beef.
  4. Cover and cook on low for 10-12 hours, until tender.
  5. In a separate small bowl, prepare spicy sour cream by stirring together the ½ cup sour cream with the 2 teaspoons of Sriracha sauce. Refrigerate until needed.
  6. Remove beef from the pot and shred or chop. Add ½ cup of liquid to the beef and combine.
  7. Toast tortillas if desired. Top with shredded beef, cabbage slaw (recipe linked in the notes below) and spicy sour cream.
  8. Top with cilantro, avocado slice, and squeeze some lime juice over the top, if desired.
  9. Store leftovers in a sealed container in the refrigerator for up to four days.
Notes:

Get the Asian Cabbage Slaw Recipe here.

Nutrition Information:

  • Serving Size (1 taco, with the Asian Cabbage Slaw):
  • Calories: 320
  • Total Fat: 11g
  • Saturated Fat: 3g
  • Cholesterol: 95mg
  • Sodium: 430mg
  • Total Carbohydrates: 22g
  • Fiber: 1g, includes 4g Added Sugars
  • Protein: 34g
  • Calcium: 4%
  • Potassium: 10%