5 Fit Slow Cooker Meals

By Elizabeth M. Ward, M.S., R.D.

It's 4 p.m. and chances are you're wondering what's for dinner—again. If you started a slow cooker meal this morning, you'd have an answer. "The best thing about slow cookers is that you fix a meal, walk away, and it's ready when you want it," says Kitty Broihier, M.S., R.D., and co-author of Everyday Gluten-Free Slow Cooking.

After a long day or a tough workout, it's hard to muster the motivation to make a nourishing meal. Most of our slow cooker dishes are meals in themselves, and they require little fuss to prepare. Even better: Slow cookers simplify cleanup—a big plus for busy women.

1 / Moroccan-Spiced Salmon

Didn't plan ahead? Fish cooks quickly, so it can be ready for lunch or dinner even when you don't get a head start. Salmon is brimming with omega-3 fats, the kind that tamp down inflammation, which plays a role in joint and muscle pain. Omega-3s also get kudos for helping reduce the risk of heart disease.

This zesty, no-carb dish gets its zip from cumin, coriander, and turmeric—spices with antioxidant properties that protect your cells from everyday damage. No salmon? Halibut andcod fillets work just fine. Marinate the fish the night before or in the a.m.

Ingredients

• 4 cloves minced Garlic
• 2 tbsp fresh Lemon Juice
• 2 tbsp Olive Oil
• 1 tbsp Paprika
• 1 tsp Cumin
• 3/4 tsp Salt
• 1/2 tsp ground Coriander
• 1/4 tsp Turmeric
• 1/4 tsp Cayenne Pepper
• 2 12-oz Salmon fillets
• 1/2 cup chopped Cilantro

Directions

1. Put the marinade ingredients in a large ziplock bag, then place the fish in the bag, making sure that the marinade coats both sides of the fish. Refrigerate for four to six hours.
2. Add 2 tbsp water to the slow cooker crock. Cover and cook 1½ to two hours on low. When done, let the fish sit, uncovered, for five minutes before serving.
3. Use a spatula to remove the fish from the slow cooker and transfer to a plate. Gently remove any bones from the fish.
4. To serve, divide the fish between plates (serve it on top of couscous or rice) and garnish each portion with cilantro.

Adapted with permission from Everyday Gluten-Free Slow Cooking by Kimberly Mayone and Kitty Broihier, M.S., R.D. (Sterling, 2012)

Nutrition Facts
Serving Size (Makes 4 Servings)

Amount per serving

Calories 412

Total Fat28g

Saturated Fat5g

Total Carbs0g

Protein38g

Fiber0g

Cholesterol107mg

Sodium540mg

 Moroccan-Spiced Salmon PDF (15 KB)

2 / Easy Pulled Pork

Pork tenderloin has no bone, and very little fat to trim. It's also a zinc powerhouse, and one serving provides 20% of the suggested daily intake for zinc, which regulates blood sugar levels. Pork contains thiamin, too, which insures your muscles and nervous system work properly.

Ingredients

• 1 medium Onion, thinly sliced
• 2 tbsp Brown Sugar
• 1 tbsp Paprika
• 1 tsp Salt
• 1/2 tsp freshly ground Black Pepper
• 3 lbs Pork Tenderloin, trimmed
• 6 tbsp Cider Vinegar
• 1 cup Low-sodium Chicken Broth
• 2 tsp Worcestershire Sauce
• Red Pepper Flakes to taste
• 1 tsp Sugar
• 1 tsp dry Mustard
• 1/2 tsp Cayenne Pepper

Directions

1. Place onion in a slow cooker.
2. In a small bowl, combine brown sugar, paprika, salt, and pepper, mixing thoroughly.
3. Rub the mixture on the meat, coating evenly. Place the pork in the slow cooker.
4. In a medium bowl, combine the vinegar, chicken broth, Worcestershire sauce, red pepper flakes, sugar, mustard, and cayenne pepper, mixing thoroughly.
5. Add to the slow cooker. Cover and cook on low for eight to 10 hours.
6. Remove the meat. Using two forks, shred the meat and onions coarsely and discard the fat.

Nutrition Facts
Serving Size (Makes 8 Servings)

Amount per serving

Calories 200

Total Fat4g

Saturated Fat1g

Total Carbs7g

Protein33g

Fiber0g

Cholesterol100mg

Sodium397mg

 Easy Pulled Pork PDF (13.8 KB)

3 / Beef With Root Vegetables

Lower-cost cuts of beef are well suited to slow cookers, since they require longer cooking times at low temperatures, which also allows the flavors to blend better. As for nutrition, root vegetables contain beta carotene and other carotenoids, which are the nutrients that give orange produce its bright hue and serve as the raw materials for the body's production of vitamin A (if you're watching your carbs, you can omit the veggies).

And there's no shortage of iron here, with nearly 60% of your daily target in one serving. Iron is crucial for active women, since a shortage of it can lead to fatigue, and it helps form the part of the red blood cell that ferries oxygen around the body.

Ingredients

• 1 medium Onion, chopped
• 2 medium Sweet Potatoes, peeled and chopped into 2-inch chunks
• 2 medium Carrots, peeled and chopped
• 2 medium Turnips, peeled and chopped
• 3-lb bottom Round Roast, trimmed
• 1 tsp Salt
• Freshly Ground Black Pepper to taste
• 3 tbsp All-purpose Flour
• 15-oz can no-salt-added Tomato Sauce
• 2/3 cup Brown Sugar
• 2 tsp Chili Powder
• 1 tsp ground Cumin
• 1 tsp Mustard Powder Sprigs, roughly chopped

Directions

1. Arrange onion, potatoes, carrots, and turnips in bottom of slow cooker.
2. Season beef with salt and black pepper. Rub flour on the beef. Place the beef on top of the vegetables.
3. In a medium bowl, combine the tomato sauce, brown sugar, chili powder, cumin, and mustard powder, stirring well. Pour the mixture over the beef.
4. Cover and cook on low for 12 hours or on high for 8 hours.

Nutrition Facts
Serving Size (Makes 6 Servings)

Amount per serving

Calories 266

Total Fat12g

Saturated Fat1g

Total Carbs24g

Protein18g

Fiber4g

Cholesterol8mg

Sodium340mg

 Beef with Root Vegetables PDF (55.2 KB)

4 / Thai Peanut Chicken

Peanut butter fanatics will love this delicious slow cooker dish. Peanut butter lends creaminess and great taste, along with heart-healthy unsaturated fat, niacin, and vitamin E. It's also the primary reason this entrée supplies nearly 20% of your daily requirements for vitamin E, necessary for guarding against cell damage and supporting your immune system, and nearly half of your daily requirement for niacin, necessary to convert the protein, fat, and carbohydrates you consume into fuel your cells can use.

Chicken contains choline, an essential nutrient that supports your heart, liver, and brain, and helps prevent neural tube defects in early pregnancy; a serving of Thai Peanut Chicken supplies nearly 25% of your daily needs. You can substitute boneless chicken breast as well.

Ingredients

• 8 skinless Chicken Thighs
• Fresh ground Black Pepper
• 3/4 cup mild Salsa
• 1/3 cup smooth Peanut Butter
• 2 tbsp Lime Juice
• 1 tbsp Reduced-sodium Soy Sauce or Fish Sauce
• 2 tsp grated fresh Ginger
• 1/4 cup chopped fresh Cilantro
• Lime wedges

Directions

1. Season chicken with fresh ground black pepper and place in slow cooker.
2. In a medium bowl, combine remaining ingredients except cilantro.
3. Pour over chicken. Cover and cook on low for eight hours.
4. Using a slotted spoon, remove chicken and place on serving platter. Pour sauce over chicken.
5. Garnish with cilantro and lime wedges.

Nutrition Facts
Serving Size (Makes 4 Servings)

Amount per serving

Calories 302

Total Fat20g

Saturated Fat4g

Total Carbs10g

Protein25g

Fiber3g

Cholesterol68mg

Sodium643mg

 Thai Peanut Chicken PDF (54.4 KB)

5 / Quinoa And Bean Chili

This cholesterol-free vegetarian chili is high in fiber and low in saturated fat, a dynamic duo that keeps your blood flowing to your muscles and organs. Plus, one serving packs about one-third of your daily potassium need, which keeps blood pressure in check and your heart and muscles in working order.

Quinoa, a gluten-free, easily digested grain with all of the essential amino acids you need to make muscle and other lean tissue, is also a source of fiber. Kidney beans supply protein and fiber, too, and they're loaded with manganese, a mineral your body requires to produce energy, make collagen, and help defend against cell damage.

No worries about leftovers, as this chili freezes well.

Ingredients

• 1 cup Red Quinoa, uncooked
• 2 15½-oz cans Red Kidney Beans
• 2 15½-oz cans diced, no-salt-added Tomatoes
• 2½ cups Water
• 1 medium Onion, finely chopped
• 1 Green Bell Pepper, finely chopped
• 1 Jalapeño Pepper, seeded and minced, or more to taste
• 1 Bay Leaf
• 2 tbsp finely chopped Sun-dried Tomatoes
• 2 tbsp Olive Oil
• 1 tbsp Tomato Paste
• 1 tbsp Vegetable Bouillon
• 1 tbsp Lemon or Lime Juice
• 1 tbsp Honey
• 2 tsp ground Cumin
• 2 tsp dried Oregano
• 1 tsp Garlic Powder
• 1 tsp Ground Chipotle Powder
• 1 tsp Paprika
• ½ tsp Salt
• ½ tsp Ground Black Pepper

Directions

1. Add all ingredients to the slow cooker.
2. Cover and cook eight to 10 hours on low (or four to five hours on high).
3. Remove bay leaf and stir well before serving.

Nutrition Facts
Serving Size (Makes 6 Servings)

Amount per serving

Calories 315

Total Fat7g

Saturated Fat1g

Total Carbs54g

Protein13g

Fiber12g

Cholesterol0mg

Sodium490mg

 Quinoa and Bean Chili PDF (28.4 KB)