300 Low-Carb Slow Cooker Recipes (42 page)

This is your basic meat loaf procedure: Dump the two meats, the pork rind crumbs, the Italian seasoning, 1/2 cup (123 g) of the pizza sauce, the onion, green pepper, salt, pepper, garlic, and egg in a big mixing bowl and use clean hands to squish it together really well.

Take two pieces of heavy-duty foil, long enough to reach down into your slow cooker, across the bottom, and back up the other side and fold each into a strip about 2 inches (5 cm) wide. Put your basket steamer in the slow cooker and criss-cross the foil strips across it, going around the stem in the middle.

Dump the meat in the slow cooker and form it into a nice, even loaf on the steamer. Cover the slow cooker, set to low, and let the whole thing cook for 6 to 7 hours.

Open the slow cooker, sprinkle the mozzarella over the top, and re-cover the pot for just ten minutes to let the cheese melt. In the meantime, warm the rest of the pizza sauce. Use the foil sling to lift the meat loaf out of the slow cooker to a platter. Serve each slice of meat loaf with a tablespoon (15 g) of pizza sauce on it.

Yield:
8 servings, each with: 419 calories, 33 g fat, 23 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

Pizza Stew

Here's a slow cooker meal for your pizza-craving family. Maria gets the credit for perfecting this one. It wasn't quite right the way I originally conceived it. Maria gave me feedback, we went with her suggestions, and success was ours!

1 pound (455 g) bulk Italian sausage

1 pound (455 g) ground round

1 green bell pepper, diced

1/4 cup (40 g) diced onion

14 ounces (390 g) no-sugar-added pizza sauce (Ragu makes one.)

2 cups (230 g) shredded mozzarella cheese

1/2 cup (40 g) shredded Parmesan cheese

In a big, heavy skillet, brown and crumble the sausage and beef together. Drain them well and transfer them to your slow cooker. Add the pepper and onion and stir. Stir in the pizza sauce. Cover the slow cooker, set it to low, and let it cook for 5 to 6 hours.

Now uncover the slow cooker and top the stew with the mozzarella cheese. Re-cover the slow cooker and let it cook for another 30 to 45 minutes to melt the cheese. Serve with the Parmesan cheese sprinkled on top.

Yield:
6 servings, each with: 626 calories, 49 g fat, 37 g protein, 8 g carbohydrate, 2 g dietary fiber, 6 g usable carbs.

Beef and Sausage Stew

This combination of beef and smoked sausage is great.

2 pounds (900 g) beef chuck

1 pound (455 g) smoked sausage

2 tablespoons (28 g) bacon grease

4 cups (600 g) cubed turnip

1 1/2 medium onions (or maybe 1 big one)

2 celery ribs

1/2 cup (120 ml) beef broth

1 teaspoon beef bouillon granules

2 teaspoons thyme

1 can (14 1/2 ounces, or 410 g) diced tomatoes

Cut your beef into cubes and slice your sausage about 1/2-inch (13 mm) thick. Put your big heavy skillet over medium-high heat and throw in the bacon grease. Brown the beef cubes—you'll want to do them in a couple of batches to avoid crowding—and transfer them to your slow cooker. Add more bacon grease if you need it and also brown your sausage slices a bit on both sides.

Are you up for some multitasking? While you're browning your meat, peel your turnips and cube them—I used three smallish ones. Peel and dice your onions, too.

But don't let your sausage slices burn! When they're browned, transfer them to the pot, too.

Slice the celery crosswise, thinly. Throw all the veggies in the pot.

Dump the beef broth in the skillet you browned the meat in and add the bouillon concentrate and thyme. Stir it around until the bouillon dissolves, along with all the tasty brown bits on the bottom of the skillet. Pour this over all the stuff in the pot. Add the tomatoes, give everything a stir, and whack on the lid. Set it for low and let it go for 7 to 8 hours.

Yield:
8 servings, each with: 502 calories, 38 g fat, 28 g protein, 11 g carbohydrate, 2 g dietary fiber, 9 g usable carbs.

Albondigas en Salsa Chipotle

Here are some Mexican meatballs! Yummy.

1/2 medium onion, chopped

1 tablespoon (15 ml) oil

1 teaspoon ground cumin

1 teaspoon ground coriander

3 cloves garlic, crushed

1 teaspoon dried oregano

1 teaspoon dried thyme

1 can (14 1/2 ounces, or 410 g) tomatoes with green chiles, drained

1 cup (235 ml) chicken broth

1/2 teaspoon chicken bouillon concentrate

1 chipotle chile canned in adobo sauce, or more to taste

1 pound (455 g) ground round

1 pound (455 g) ground turkey

1 egg

1 teaspoon pepper

1/2 teaspoon ground allspice

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1 teaspoon dried oregano

2 teaspoons salt or Vege-Sal

1/2 medium onion, finely chopped

3 cloves garlic, crushed

2 tablespoons (28 ml) olive oil

1 teaspoon guar or xanthan

In a big, heavy skillet, sauté 1/2 onion in the 1 tablespoon (15 ml) oil over medium-high heat until translucent. Add the 1 teaspoon ground cumin, 1 teaspoon ground coriander, 3 cloves garlic, 1 teaspoon oregano, and 1 teaspoon thyme and sauté for another minute or two. Transfer the mixture to your blender or food processor.

Add the tomatoes, broth, bouillon, and chipotle. Blend until smooth and pour into your slow cooker. Cover the slow cooker, set it to low, and start it cooking as you make the meatballs.

Place the beef, turkey, egg, pepper, allspice, 1/2 teaspoon ground cumin, 1/2 teaspoon ground coriander, 1 teaspoon oregano, salt or Vege-Sal, 1/2 onion, and 3 cloves garlic into a big bowl and use clean hands to smoosh it all together. Form it into meatballs.

In the skillet, heat 2 tablespoons (28 ml) oil over medium-high heat and brown the meatballs on all sides. Transfer the meatballs to the slow cooker, re-cover, and let the whole thing cook for 3 to 4 hours.

Scoop the meatballs out with a slotted spoon and put them in a serving bowl. Thicken the sauce to taste with the guar or xanthan and pour the sauce over the meatballs.

Yield:
8 servings, each with: 297 calories, 20 g fat, 23 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g usable carbs.

Low-Carb Slow Cooker Paella

Maria, who tested this, rates it a 10. She added, “While this won't fool a purist, the flavor is quite good. For those who can't afford saffron, turmeric is an acceptable substitute. For an authentic presentation, which is important, put the ‘rice' in a paella pan or flat casserole, mix it with the veggies, and arrange the chicken and shrimp artistically on top.” Do look for Spanish chorizo, rather than Mexican chorizo, for this dish.

6 chicken leg and side quarters (about 3 pounds, or 1.4 kg)

1/4 cup (60 ml) olive oil

1 cup (160 g) chopped onion

1 clove garlic, crushed

1 green bell pepper

6 ounces (170 g) chorizo links or diced ham

1 can (14 1/2 ounces, or 410 g) tomato wedges, drained

1/2 teaspoon saffron threads

1 cup (235 ml) chicken broth

1 teaspoon chicken bouillon concentrate

6 ounces (170 g) shrimp

1/2 cup (73 g) fresh snow pea pods, cut into 1/2-inch (13 mm) pieces

1 head cauliflower

In a big, heavy skillet, brown the chicken in the oil.

While that's happening, put the onion, garlic, and green pepper in your slow cooker. When the chicken is brown, transfer it to the slow cooker as well.

If using chorizo, slice it into rounds and brown it in the same skillet and then transfer it to the slow cooker. If using ham, you can simply add it directly to the slow cooker. Place the tomatoes on top of that.

In a bowl, mix together the saffron, broth, and bouillon and pour it into the slow cooker. Cover the slow cooker, set it to low, and let it cook for 6 hours.

When the time's up, turn the slow cooker to high. Add the shrimp and snow peas to the slow cooker, re-cover, and cook for another 30 minutes.

While that's happening, shred the cauliflower in your food processor, put it in a microwavable casserole dish with a lid, add a few tablespoons (45 to 60 ml) of water, cover, and microwave it on high for 8 to 9 minutes. Serve with the paella.

Yield:
8 servings, each with: 599 calories, 42 g fat, 46 g protein, 8 g carbohydrate, 1 g dietary fiber, 7 g usable carbs.

Brunswick Stew

This is an old favorite, decarbed and updated for your slow cooker.

1 large onion, sliced

2 pounds (900 g) skinless chicken thighs

1 1/2 cups (225 g) ham cubes, cooked

1 teaspoon dry mustard

1 teaspoon dried thyme

1/2 teaspoon pepper

1 cup (180 g) canned diced tomatoes

1 can (14 ounces, or 390 g) chicken broth

3 cloves garlic, crushed

1 tablespoon (15 ml) Worcestershire sauce

1/4 teaspoon hot sauce, or to taste

1 cup (172 g) canned black soybeans, drained

Place the onion in your slow cooker first. Add the chicken and ham.