THE UNBELIEVABLY

LOW-CARB
SLOW COOKER
(50 EPIC Low-Carb Crock-Pot Recipes
To Kick-Start Weight Loss!)

-Ankit Pandey
 Copyright © 2014 by Ankit Pandey

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of
brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Disclaimer: This book is not intended to be a health guide. The recipes provided in this book guarantee no health benefit/results. The author and
publisher do not bear any responsibility for any effects from the preparation and consumption of food items as mentioned in this book. Please
seek health advice from certified professionals only.
 CONTENTS
Breakfast
1) Sausage and Bell Pepper Hash
2) Egg and Ham Breakfast Casserole
3) Breakfast Cauliflower Salad
4) Cheesy Sausage Bake
5) Homemade Yogurt
6) No Crust Mushroom Quiche
7) Onion Egg Casserole
8) Smoked Cheddar Casserole
9) Breakfast Meatballs
10) Eggs in Tomato Sauce
11) Alaskan Omelet
12) Herbed Mushroom Omelet
13) Everything-but-the-Kitchen-Sink Casserole
14) Mediterranean Breakfast Casserole
15) Three Cheese Soufflé
Lunch
16) French Onion Soup
17) Classic Chicken Soup
18) Chicken Tikka Masala
19) Cauliflower Bolognese
20) Cashew Chicken
21) Mustard Roasted Chicken
22) No Beans Chili
23) Meatball Soup
24) Coconut Shrimp Soup
25) Chicken and Mushrooms Stew
26) Lemongrass Infused Short Ribs
27) Moroccan Chicken Fillets with Broccoli
28) Pulled Pork
29) Cilantro Chicken with Cauliflower Rice
 30) Vegetable Turkey Broth
31) Herbed Rack of Lamb
32) Roasted Tomato Soup
Dinner
33) Slow Cooker Poached Salmon
34) Spiced Pork Stew
35) Chipotle Shredded Pork
36) Lemon Chicken
37) Salsa Chicken with Mozzarella
38) Jerk Chicken
39) Spaghetti Squash Meatballs
40) Zucchini Lasagna
41) Stuffed Chicken Breasts
42) Zucchini Meatloaf
43) Stuffed Bell Peppers
44) Chipotle Chicken Stew
45) Butter Chicken
46) Green Curry Chicken
47) Paprika Roasted Pork
48) Spicy Roasted Beef
49) Beef Ragu
50) Mexican Pork Stew
Sausage and Bell Pepper Hash

With the convenience of waking up and having your breakfast ready-to-eat, this dish is
nourishing and offers you enough nutrients to keep you going for the entire day.

Time: 7 ¼ hours
Servings: 6

Ingredients:
4 bacon slices, chopped
1 sweet onion, chopped
1 green bell pepper, cored and sliced
1 red bell pepper, cored and sliced
1 yellow bell pepper, cored and sliced
6 sausage links, sliced
4 eggs, beaten
½ cup milk
½ cup grated Cheddar
Salt and pepper to taste

Directions:
1. Heat a skillet over medium flame and add the bacon. Cook it until crisp then add
the onion and sauté for 2 minutes.
2. Transfer the mixture into your crock pot and stir in the bell peppers and
sausages.
3. Mix the eggs with milk and cheese, as well as a pinch of salt and pepper and
pour it over the sausages.
4. Cook on low settings for 7 hours.
5. Serve the dish warm.

Nutritional information per serving

Calories: 155
Fat: 9.6g
Protein: 9.9g
Carbohydrates: 7g
Egg and Ham Breakfast Casserole

I always prefer to have some ham and eggs in the fridge, just in case I need something
filling for breakfast. This casserole makes for a great option for people like me because
it can be made with common ingredients and you can start preparing it, the night before
and just enjoy it in the morning.

Time: 7 ¼ hours
Servings: 6

Ingredients:
6 eggs, beaten
Salt and pepper to taste
¼ cup milk
¼ cup plain yogurt
½ teaspoon cumin powder
¼ teaspoon garlic powder
1 cup diced ham
2 cups sliced mushrooms

Directions:
1. Mix the eggs with milk, yogurt, cumin powder and garlic powder in a bowl.
Season with salt and pepper.
2. Pour the mixture into your crock pot and stir in the ham and mushrooms.
3. Cook on low settings for 7 hours.
4. Serve warm.

Nutritional information per serving

Calories: 118
Fat: 6.8g
Protein: 11g
Carbohydrates: 3.4g
Breakfast Cauliflower Salad

Don’t skip this recipe just because it is a salad! It is filling and refreshing, perfect for a
light-yet-nutritious morning meal.

Time: 2 ½ hours
Servings: 6

Ingredients:
1 head cauliflower, cut into florets
2 green bell peppers, cored and sliced
1 zucchini, cut into sticks
1 carrot, cut into sticks
Salt and pepper to taste
½ cup chopped cilantro
½ lemon, juiced
6 bacon slices

Directions:
1. Place the cauliflower in a food processor and pulse until ground but still coarse.
2. Place the cauliflower in your crock pot and stir in the bell peppers, zucchini and
carrots. Add salt and pepper to taste and cook on high settings for 2 hours.
3. When done, transfer the cauliflower into a bowl and stir in the cilantro and
lemon juice.
4. To serve, cook the bacon until crisp and place it over the salad.

Nutritional information per serving

Calories: 43
Fat: 1.1g
Protein: 2.4g
Carbohydrates: 6.3g
Cheesy Sausage Bake

This recipe takes the most popular breakfast food – sausage – and creates a juicy, rich,
flavorful and filling morning meal. The main ingredients are sausage and cheese only
and that is what makes this bake so good – its simplicity!

Time: 6 ½ hours
Servings: 6

Ingredients:
1 red onion, sliced
6 sausage links, sliced
1 cup grated Cheddar
½ cup shredded mozzarella

Directions:
1. Mix the sausages and onion in your crock pot.
2. Top with Cheddar and mozzarella and cook on low settings for 6 hours.
3. Serve the dish warm.

Nutritional information per serving

Calories: 117
Fat: 7.5g
Protein: 9.3g
Carbohydrates: 2.7g
Homemade Yogurt

You won’t have to buy yogurt ever again! This recipe yields a healthy and rich yogurt,
perfect for your morning meal or a snack at any time of the day. Feel free to add your
favorite fruits or nuts for a boosted nutritional profile.

Time: 5 hours
Servings: 10

Ingredients:
5 cups whole milk
¼ cup nonfat milk powder (optional – adds creaminess)
¼ cup plain yogurt containing active yogurt cultures

Directions:
1. Mix the milk and milk powder in a saucepan and heat up for 5 minutes. Don’t let
it boil!
2. Remove from heat and let the mixture come to room temperature.
3. Stir in the plain yogurt then pour the mixture into 10 small jars.
4. Place the jars in your crock pot. Fill the crock pot with water.
5. Cook on high settings for 5 minutes then turn off the slow cooker and let the jars
rest in the pot for at least 4 hours.
6. Store the ready-made yogurt in the fridge.

Nutritional information per serving

Calories: 73
Fat: 4g
Protein: 3.9g
Carbohydrates: 5.5g
No Crust Mushroom Quiche

Quiche is a mix between a tart and an omelet and although it is usually made using a
pastry crust as a base, here is a recipe that takes away all the time spent in making the
crust dough! Not only will this save time but you will end up with a low-carb dish,
which is much lighter and juicer than a traditional quiche.

Time: 6 ½ hours
Servings: 6

Ingredients:
10 oz. fresh spinach, chopped
4 bacon slices, chopped
2 garlic cloves, chopped
4 oz. mushrooms, sliced
2 green onions, chopped
6 eggs
½ cup heavy cream
Salt and pepper to taste
1 cup grated Cheddar

Directions:
1. Heat a skillet over high flame. Add the bacon and cook until crisp.
2. Stir in the spinach and garlic and sauté for 10 minutes.
3. Remove from heat and let it cool then stir in the mushrooms, green onions, eggs,
cream, salt and pepper.
4. Pour the mixture into your crock pot and top with cheese.
5. Cook on low settings for 6 hours.
6. Serve warm or chilled.

Nutritional information per serving

Calories: 158
Fat: 10.5g
Protein: 13.1g
Carbohydrates: 4g
Onion Egg Casserole

The key to a delicious onion egg casserole is cooking the onion until they turn brown
and sweet. From there on, things are simple and all you have to do is mix all the
ingredients in your crock pot and let it do its work.

Time: 6 ½ hours
Servings: 6

Ingredients:
2 red onions, sliced
2 tablespoons olive oil
2 bacon slices, chopped
8 eggs, beaten
¼ cup heavy cream
¼ cup grated Parmesan
¼ teaspoon dried thyme
1 cup grated Cheddar
Salt and pepper to taste

Directions:
1. Heat the oil in a skillet. Add the bacon and cook until crisp then stir in the
onions.
2. Sauté for 10 minutes, stirring often, until the onions and soft and slightly
browned.
3. Remove from heat and let them cool down then stir in the eggs, cream, parmesan
and thyme.
4. Season with salt and pepper then pour the mixture into your crock pot.
5. Top with cheese and cook on low settings for 6 hours.
6. Serve the dish warm or chilled.

Nutritional information per serving

Calories: 195
Fat: 14.1g
Protein: 12.7g
Carbohydrates: 4.4g
Smoked Cheddar Casserole

You will love a serving of this gooey, rich and smoky casserole! It’s a simple recipe yet
the flavors are intense. Smoked Cheddar may not really be everybody’s favourite, but it
is well worth a try in this particular recipe!

Time: 4 ½ hours
Servings: 6

Ingredients:
6 bacon slices, chopped
10 eggs, beaten
½ cup cream cheese
½ teaspoon chili flakes
2 tablespoons chopped chives
Salt and pepper to taste
2 cups grated smoked Cheddar

Directions:
1. Combine all the ingredients in a bowl and mix well.
2. Pour the mixture into your crockpot and cook on high settings for 4 hours.
3. Serve warm.

Nutritional information per serving

Calories: 340
Fat: 27.9g
Protein: 21g
Carbohydrates: 1.6g
Breakfast Meatballs

What I love about these meatballs is that you can easily grab a couple even if you are in
a hurry in the morning. They are filling and nutritious enough to provide you with a much
needed energy boost.

Time: 7 ½ hours
Servings: 10

Ingredients:
1 ½ pounds ground turkey
1 egg
1 carrot, grated
1 green onion, chopped
2 tablespoons chopped parsley
1 tablespoon chopped cilantro
½ teaspoon cumin powder
1 teaspoon grated ginger
2 tablespoons coconut oil
Salt and pepper to taste

Directions:
1. Combine all the ingredients in a bowl and mix well.
2. Wet your hands and form small meatballs.
3. Place them in your crock pot, leaving a small space between them.
4. Cover the pot with its lid and cook on low settings for 7 hours.
5. Serve them warm or chilled.

Nutritional information per serving

Calories: 167
Fat: 10.7g
Protein: 19.3g
Carbohydrates: 1g
Eggs in Tomato Sauce

Spicy, saucy and filling, this recipe is so good that you will keep cooking this one day
after day! The ingredient list is simple, but the dish is exquisite!

Time: 4 ¼ hours
Servings: 6

Ingredients:
1 can diced tomatoes
1 red onion, sliced
2 garlic cloves, chopped
2 red bell peppers, cored and sliced
Salt and pepper to taste
½ teaspoon dried basil
6 eggs

Directions:
1. Mix the tomatoes, red onion, garlic and basil in your crockpot.
2. Cook the sauce for 3 hours, adjusting the taste with salt and pepper.
3. Crack the eggs open and drop them in the sauce. Cook for 1 more hour.
4. Serve the dish warm.

Nutritional information per serving

Calories: 99
Fat: 4.5g
Protein: 6.3g
Carbohydrates: 5.7g
Alaskan Omelet

Like the name suggests this omelet has Alaskan origins and uses salmon as protein. The
dish itself is quite filling, rich and fresh at the same time due to the sour cream and fresh
herbs.

Time: 6 ½ hours
Servings: 4

Ingredients:
2 salmon fillets, cubed
6 eggs, beaten
¼ cup sour cream
½ teaspoon dried tarragon
1 tablespoon chopped dill
Salt and pepper to taste
¼ teaspoon capers, chopped

Directions:
1. In a bowl, mix the eggs, sour cream, tarragon, dill and capers. Add salt and
pepper to taste then stir in the salmon cubes.
2. Pour the mixture into your crockpot and cook on low settings for 6 hours.
3. Serve the omelet warm.

Nutritional information per serving

Calories: 245
Fat: 15.1g
Protein: 26.2g
Carbohydrates: 1.6g
Herbed Mushroom Omelet

Combining herbs with mushrooms yields an earthy and yet refreshing dish. The recipe
calls for dill and parsley, but you can add anything from cilantro to basil, tarragon or
rosemary.

Time: 2 ½ hours
Servings: 4

Ingredients:
6 eggs, beaten
2 tablespoons plain yogurt
1 tablespoon chopped dill
1 tablespoon chopped parsley
6 oz. mushrooms, sliced
Salt and pepper to taste
½ cup grated Cheddar

Directions:
1. Mix the eggs, yogurt, dill, parsley and mushrooms in a bowl.
2. Add salt and pepper to taste then fold in the cheese.
3. Pour the mixture into your crock pot and cook on high settings for 2 hours.
4. Serve the omelet warm.

Nutritional information per serving

Calories: 136
Fat: 7.8g
Protein: 13.7g
Carbohydrates: 3.2g
Everything-but-the-Kitchen-Sink Casserole

The name of this recipe says it all – you can add your favorite ingredients and mix them
all up for a truly filling and nutritious dish. Bell peppers, tomatoes, bacon, eggs,
sausages, cheese, the choice is yours!

Time: 6 ¼ hours
Servings: 6

Ingredients:
2 chicken sausages, slices
4 bacon slices, chopped
1 red bell pepper, cored and diced
2 green onions, chopped
1 teaspoon dried basil
1 tablespoon chopped parsley
8 eggs, beaten
¼ cup heavy cream
Salt and pepper to taste

Directions:
1. Mix all the ingredients in your crock pot.
2. Cook the casserole on low settings for 6 hours.
3. Serve the dish warm or chilled.

Nutritional information per serving

Calories: 145
Fat: 10.1g
Protein: 10.2g
Carbohydrates: 3.1g
Mediterranean Breakfast Casserole

The amazing thing about this recipe is not necessarily the way its cooked but the way
it’s served – topped with shredded lettuce and sprinkled with balsamic vinegar.

Time: 6 ½ hours
Servings: 4

Ingredients:
6 eggs, beaten
¼ cup plain yogurt
1 tablespoon chopped parsley
1 teaspoon Italian seasoning
Salt and pepper to taste
6 oz. feta cheese, crumbled
½ head lettuce, shredded
2 tablespoons balsamic vinegar

Directions:
1. For the casserole, mix the eggs with yogurt, parsley, seasoning and feta cheese in
a bowl.
2. Add salt and pepper to taste and pour the mixture in your crock pot.
3. Cook on low settings for 6 hours.
4. To serve, top with shredded lettuce and drizzle with balsamic vinegar.

Nutritional information per serving

Calories: 229
Fat: 16.2g
Protein: 15.4g
Carbohydrates: 4.8g
Three Cheese Soufflé

Although not necessarily a soufflé, this dish gets pretty close to a fluffy, airy cheese
soufflé. The recipe calls for three types of cheese so it yields a rich, flavorful meal,
perfect for those who adore cheese.

Time: 6 ½ hours
Servings: 6

Ingredients:
6 eggs, separated
1 cup milk
2 tablespoons butter, melted
1 cup grated Cheddar
1 cup shredded mozzarella
½ cup grated Parmesan
1 pinch nutmeg

Directions:
1. Mix the egg yolks with milk and butter in a saucepan over low heat. Cook them
together until slightly thickened.
2. Remove from heat and stir in the cheese.
3. Mix until melted and stir in the nutmeg.
4. Whip the egg yolks until fluffy and fold them into the egg yolk mixture.
5. Pour the mixture into your crock pot and cook on low settings for 6 hours.
6. Serve the soufflé warm.

Nutritional information per serving

Calories: 203
Fat: 13.7g
Protein: 16.8g
Carbohydrates: 3.4g
Lunch

French Onion Soup

The French onion soup is a classic dish that tastes amazing despite having mostly onions
as ingredients. The key to a great onion soup is sautéing the onions first so don’t skip
this step.

Time: 3 ½ hours
Servings: 6

Ingredients:
4 sweet onions, sliced
2 tablespoons butter
1 tablespoon olive oil
2 garlic cloves, chopped
1 teaspoon dried thyme
4 cups beef stock
1 cup water
¼ cup white wine
Salt and pepper to taste
Grated Cheddar for serving

Directions:
1. Heat the butter and olive oil in a large skillet over medium flame.
2. Add the onions and sauté for 20 minutes, stirring often, until the onions lose most
of their liquid and begin to turn golden brown.
3. Transfer the onions in a crock pot and stir in the remaining ingredients.
4. Season with salt and pepper and cook on high settings for 3 hours.
5. Serve the soup warm, topped with grated cheese.

Nutritional information per serving

Calories: 115
Fat: 6.5g
Protein: 2.5g
Carbohydrates: 7.6g
Classic Chicken Soup

Here is one-pot chicken soup to keep you nourished during your work days. You can
make the soup one day ahead and pack it in your lunch box or you can have it ready for a
quick run home in your lunch break. Either way, it’s delicious!

Time: 7 ¼ hours
Servings: 8

Ingredients:
2 pounds chicken thighs
2 garlic cloves, minced
1 sprig fresh thyme
2 cups chicken stock
4 cups water
1 pound baby carrots, cut in half
Salt and pepper to taste
2 tablespoons chopped parsley

Directions:
1. Combine the chicken, garlic, thyme, stock, water and carrots in your crock pot.
2. Add salt and pepper to taste and cook on low settings for 7 hours.
3. When done, stir in the chopped parsley and serve immediately.

Nutritional information per serving

Calories: 239
Fat: 8.6g
Protein: 33.4g
Carbohydrates: 5.2g
Chicken Tikka Masala

If you love Indian flavors, this tikka masala will be a delight for your taste buds. It’s a
creamy, rich dish, perfect for your lunch or even dinner.

Time: 4 ¼ hours
Servings: 6

Ingredients:
4 chicken breasts, cubed
1 sweet onion, finely chopped
4 garlic cloves, minced
1 teaspoon grated ginger
½ cup tomato puree
2 tablespoons olive oil
2 tablespoons garam masala
1 teaspoon cumin powder
¼ teaspoon cinnamon powder
2 bay leaves
½ cup cashew nuts
½ cup water
2 tablespoons lemon juice
Salt and pepper to taste

Directions:
1. Heat the olive oil in a skillet and stir in the chicken.
2. Cook for 5 minutes then add the onion, garlic and ginger and sauté for 2
additional minutes.
3. Transfer the meat in a crock pot and stir in the tomato puree, garam masala,
cumin powder, cinnamon and bay leaves.
4. Combine the cashew nuts, water and lemon juice in a food processor and pulse
until smooth and creamy.
5. Add the cashew mixture to the crock pot and season with salt and pepper.
6. Cook on high settings for 4 hours.
7. Serve the tikka masala warm.

Nutritional information per serving

Calories: 305
Fat: 17.1g
Protein: 29.5g
Carbohydrates: 8.4g
Cauliflower Bolognese

Cauliflower, ground beef and plenty of spices come together in this recipe, creating a
rich and filling dish that has low carb content.

Time: 4 ½ hours
Servings: 6

Ingredients:
1 head cauliflower, cut into florets
1 pound ground beef
1 sweet onion, chopped
2 garlic cloves, chopped
1 teaspoon grated ginger
1 teaspoon cumin powder
½ teaspoon chili powder
1 can diced tomatoes
¼ cup beef stock
Salt and pepper to taste

Directions:
1. Mix the ground beef, sweet onion, garlic, ginger, cumin powder, chili powder,
tomatoes and stock in your crock pot.
2. Add salt and pepper to taste and cook the sauce on high settings for 4 hours.
3. When the sauce is done, cook the cauliflower in a steamer for 10 minutes.
4. To serve, top the cauliflower with plenty of sauce.

Nutritional information per serving

Calories: 169
Fat: 5g
Protein: 24.4g
Carbohydrates: 5.8g
Cashew Chicken

Despite its creaminess and richness, this dish is delicate and mild. However, no one
stops you from adding spices to it and customizing it any way you like! Feel free to
experiment.

Time: 3 ½ hours
Servings: 8

Ingredients:
4 chicken breasts, cubed
1 tablespoon coconut oil
1 tablespoon coconut aminos
1 teaspoon rice vinegar
2 garlic cloves, minced
1 teaspoon grated ginger
1 cup raw cashews, soaked over night
¼ cup water
Salt and pepper to taste

Directions:
1. Heat the coconut oil in a skillet. Add the chicken and cook it for 5-7 minutes
until golden brown.
2. Transfer the meat into a crock pot and stir in the coconut aminos, vinegar, garlic
and ginger.
3. Mix the cashew nuts with water in a blender and pulse until smooth.
4. Pour the cashew cream over the chicken then season with salt and pepper.
5. Cook on high settings for 3 hours.
6. Serve warm.

Nutritional information per serving

Calories: 249
Fat: 14.8g
Protein: 22.9g
Carbohydrates: 6.1g
Mustard Roasted Chicken

What I love about this recipe is the sticky, spicy outer layer. You can use a hot, spicy,
Dijon mustard to add a nice kick to the chicken.

Time: 6 ¼ hours
Servings: 6

Ingredients:
6 chicken thighs
4 tablespoons Dijon mustard
½ teaspoon smoked paprika
½ teaspoon cumin powder
½ teaspoon coriander seeds
Salt and pepper to taste

Directions:
1. Mix the mustard, paprika, cumin powder, coriander seeds, salt and pepper in a
bowl.
2. Brush the chicken with this mixture.
3. Place the meat in your crock pot and cook on low settings for 6 hours.
4. Serve the chicken warm.

Nutritional information per serving

Calories: 274
Fat: 10.8g
Protein: 41g
Carbohydrates: 0.8g
No Beans Chili

Yes, you can make chili without beans! It may not be traditional, but it is incredibly
good, take my word for it!

Time: 7 ¼ hours
Servings: 8

Ingredients:
1 ½ pounds ground beef
2 tablespoons olive oil
2 sweet onions, chopped
4 garlic cloves, chopped
1 can diced tomatoes
1 can tomato sauce
1 teaspoon cumin powder
½ teaspoon paprika
1 teaspoon dried oregano
½ teaspoon chili powder
Salt and pepper to taste

Directions:
1. Heat the oil in skillet and stir in the ground beef. Cook for 5 minutes, stirring
often.
2. Transfer the beef in your crock pot and stir in the onions, garlic, tomatoes,
tomato sauce, cumin powder, paprika, oregano and chili powder.
3. Season with salt and pepper and cook the chili on low settings for 7 hours.
4. Serve the chili warm.

Nutritional information per serving

Calories: 215
Fat: 9g
Protein: 26.8g
Carbohydrates: 5.8g
Meatball Soup

This is a traditional East European soup and it is filling, delicious and versatile too.
You can use ready-made sausages to make the meatballs or you can make your own
meatballs, using the herbs and spices you prefer.

Time: 6 ½ hours
Servings: 8

Ingredients:
2 pounds ground turkey
1 garlic clove, minced
1 shallot, finely chopped
2 tablespoons chopped cilantro
2 cups water
4 cups vegetable stock
1 sweet onion, chopped
2 red bell peppers, cored and chopped
2 carrots, peeled and diced
1 zucchini, diced
1 can diced tomatoes
Salt and pepper to taste
1 fresh thyme sprig
1 bay leaf

Directions:
1. To make the meatballs, mix the turkey, garlic, shallot, cilantro, salt and pepper in
a bowl. Wet your hands and form small balls. Place them on a chopping board.
2. To finish the soup, combine the water, stock, onion, bell peppers, carrots,
zucchini and tomatoes in a crock pot.
3. Add salt and pepper to taste then throw in the thyme sprig and bay leaf.
4. Place the meatballs in the pot as well then cover with a lid and cook on low
settings for 6 hours.
5. Serve the soup warm.

Nutritional information per serving

Calories: 254
Fat: 12.7g
Protein: 32.2g
Carbohydrates: 6.1g
Coconut Shrimp Soup

This delectable and hearty soup is perfect for your lunch if you like sea food. It makes
for a great family recipe and really opens up everyone’s appetite.

Time: 4 ¼ hours
Servings: 8

Ingredients:
1 pound raw shrimps, peeled and deveined
2 tablespoons coconut oil
1 sweet onion, chopped
2 garlic cloves, chopped
½ red pepper, chopped
1 jalapeno, chopped
1 cup coconut milk
1 can diced tomatoes
1 cup water
Salt and pepper to taste
1 lime, juiced

Directions:
1. Heat the coconut oil in a skillet and stir in the onion and garlic. cook for 2
minutes.
2. Transfer the mixture into your crock pot.
3. Stir in the red pepper, jalapeno, coconut milk, tomatoes, water and lemon juice.
4. Add salt and pepper to taste and cook for 3 hours on high settings.
5. Add the shrimps and cook 1 more hour.
6. Serve the soup warm.

Nutritional information per serving

Calories: 178
Fat: 11.6g
Protein: 14g
Carbohydrates: 5.2g
Chicken and Mushrooms Stew

Although it uses common and basic ingredients, this stew is amazing! After all, cooking
is not always about being bold but also getting back to the basics at times. The simple
flavors in this recipe do just that.

Time: 4 ½ hours
Servings: 8

Ingredients:
2 bacon slices, chopped
4 chicken breasts, cubed
1 sweet onion, chopped
4 garlic cloves, chopped
1 ½ pounds mushrooms, sliced
1 red bell pepper, cored and sliced
2 tablespoons white wine
1 can diced tomatoes
2 bay leaves
¼ teaspoon chili flakes
Salt and pepper to taste
Chopped cilantro for serving

Directions:
1. Heat a skillet over medium flame. Add the bacon and cook until crisp.
2. Stir in the chicken and cook for 5 minutes.
3. Transfer the meat into your crock pot and stir in the remaining ingredients.
4. Season with salt and pepper and cook on high settings for 4 hours.
5. Serve the stew topped with fresh cilantro.

Nutritional information per serving

Calories: 174
Fat: 5.9g
Protein: 23.7g
Carbohydrates: 6.3g
Lemongrass Infused Short Ribs

Who says you can’t have short ribs for lunch? I would serve these ribs for a family
Sunday lunch as this is definitely a recipe designed to impress.

Time: 8 ¼ hours
Servings: 8

Ingredients:
4 pounds beef short ribs, cut into smaller pieces
1 lemongrass stalk, crushed
1 sweet onion, sliced
1 teaspoon grated ginger
1 teaspoon orange zest
1 teaspoon lemon zest
½ teaspoon sesame oil
Salt and pepper to taste
½ teaspoon all-spice powder
½ teaspoon chili flakes
½ cup water
½ cup tomato sauce

Directions:
1. Mix the ginger, orange zest, lemon zest, sesame oil, all-spice powder, chili
flakes and tomato sauce in a bowl. Add salt and pepper to taste.
2. Spread this mixture over the ribs and place them in your crock pot.
3. Add the water, onion and lemongrass stalk into the pot as well and cook on low
settings for 8 hours.
4. Serve the ribs warm.

Nutritional information per serving

Calories: 378
Fat: 20.8g
Protein: 65.8g
Carbohydrates: 2.4g
Moroccan Chicken Fillets with Broccoli

This one-pot dish combines some bold spices with delicate broccoli and it manages to
deliver a great, nutritious dish, fitted for the entire family.

Time: 4 ¼ hours
Servings: 6

Ingredients:
6 chicken fillets
1 teaspoon cumin powder
½ teaspoon smoked paprika
½ teaspoon garlic powder
½ teaspoon dried oregano
Salt and pepper to taste
1 1/2 pounds broccoli, cut into florets
½ cup chicken stock
½ lemon, juiced

Directions:
1. Mix the cumin powder, paprika, garlic powder and oregano in a bowl. Add salt
and pepper to taste then spread the mixture over the chicken fillets.
2. Place the broccoli in your crock pot. Add the chicken stock and lemon juice.
3. Place the chicken fillets over the broccoli and cook on high settings for 4 hours.
4. Serve the chicken and broccoli warm.

Nutritional information per serving

Calories: 296
Fat: 10.8g
Protein: 42.8g
Carbohydrates: 7g
Pulled Pork

This pulled pork is great for lunches on the go. You can make it days ahead and just
quickly grab it for your lunch box. Wrap it in lettuce leaves and top it with your favorite
sauce for an amazing eating experience.

Time: 9 ¼ hours
Servings: 10

Ingredients:
4 pounds pork shoulder
1 red onion, sliced
4 garlic cloves, minced
2 tablespoons Dijon mustard
1 teaspoon all-spice powder
1 teaspoon paprika
1 teaspoon cumin powder
½ cup beef stock
1 cup tomato puree
Salt and pepper to taste

Directions:
1. Mix the mustard with the all-spice powder, paprika and cumin powder in a
bowl. Add salt and pepper then spread this mixture over the pork, rubbing it well
into the meat.
2. Place the onion and garlic in your crock pot. Add the meat on top.
3. Pour in the beef stock and tomato puree and cook the pork on low settings for 9
hours.
4. When done, shred the pork using two forks and serve it warm or store it in the
fridge for a few days in its own broth.

Nutritional information per serving

Calories: 490
Fat: 39.1g
Protein: 43.2g
Carbohydrates: 4.1g
Cilantro Chicken with Cauliflower Rice

If you like fresh flavors, you will fall in love with this chicken. Cooking it in a mixture
of cashew cream and cilantro yields a rich, tender meat and a creamy and fragrant
sauce. The cauliflower rice is a classic side dish for a low carb dinner, but it
complements the chicken well.

Time: 6 ½ hours
Servings: 8

Ingredients:
Coriander chicken:
8 chicken thighs
1 sweet onion, chopped
4 garlic cloves, chopped
1 chipotle chile, chopped
1 teaspoon grated ginger
2 cups fresh cilantro, chopped
½ cup cashew nuts, soaked overnight
½ cup water
Salt and pepper to taste
Cauliflower rice:
1 head cauliflower, cut into florets
Salt and pepper to taste
2 tablespoons coconut oil

Directions:
1. Mix the cashew nuts and water in a blender and pulse until smooth.
2. Pour the mixture into your crock pot.
3. Add the rest of the ingredients then season with salt and pepper.
4. Cook on low settings for 6 hours.
5. To make the cauliflower rice, place the cauliflower in a food processor and
pulse until ground, but not too fine.
6. Heat the oil in a skillet and stir in the ground cauliflower. Lower the heat and
cook for 10-15 minutes, stirring often.
7. Season with salt and pepper.
8. Serve the chicken over cauliflower rice.
Nutritional information per serving
Calories: 363
Fat: 17.8g
Protein: 42.8g
Carbohydrates: 6.3g
Vegetable Turkey Broth

This vegetable turkey broth is great for winter, being nourishing enough to help you feel
better when you’ve got a bad cold or flu. It’s a delicate, watery soup, perfect to keep
you hydrated.

Time: 6 ½ hours
Servings: 8

Ingredients:
1 pound turkey breast, cubed
2 garlic cloves, crushed
1 lemon slice
½-inch ginger piece, peeled
1 zucchini, sliced
2 red bell peppers, cored and sliced
6 cups water
Salt and pepper to taste

Directions:
1. Combine all the ingredients in a crock pot.
2. Season with salt and pepper to taste and cook the broth for 6 hours on low
settings.
3. Serve the broth warm.

Nutritional information per serving

Calories: 74
Fat: 1.1g
Protein: 10.6g
Carbohydrates: 4.9g
Herbed Rack of Lamb

This recipe is perfect for a festive lunch, such as for Christmas or New Year. Cooking
the lamb in your crock pot yields a tender and flavorful piece of meat and it saves you a
lot of time spent checking the lamb in the oven. The yogurt sauce is the perfect match for
a lamb cooked in this style.

Time: 7 ½ hours
Servings: 6

Ingredients:
Rack of lamb:
1 rack of lamb
2 tablespoons olive oil
1 teaspoon dried basil
1 teaspoon dried oregano
2 tablespoons chopped cilantro
1 tablespoon chopped parsley
2 tablespoons almond meal
1 teaspoon salt
Yogurt sauce:
½ cup plain yogurt
½ cucumber, grated
2 garlic cloves, minced
2 mint leaves, chopped
Salt and pepper to taste

Directions:
1. To make the lamb, mix the olive oil, basil, oregano, cilantro, parsley, almond
meal and salt in a bowl.
2. Spread this mixture over the rack of lamb and rub it well into the meat.
3. Place the rack in the crock pot and cook on low settings for 7 hours.
4. For the sauce, combine all the ingredients in a bowl.
5. Serve the rack of lamb topped with plenty of yogurt sauce.

Nutritional information per serving

Calories: 264
Fat: 16g
Protein: 25g
Carbohydrates: 3.6g
Roasted Tomato Soup

Although this soup takes some prepping time, the final result is well worth the effort.
You can, of course, skip roasting the tomatoes, but it is precisely this step that brings in
so many flavors and makes this soup a success.

Time: 3 hours
Servings: 8

Ingredients:
2 pounds tomatoes, halved
2 bell peppers, cored and halved
2 garlic cloves, crushed
1 red onion, sliced
2 tablespoons olive oil
1 teaspoon dried thyme
½ teaspoon smoked paprika
Salt and pepper to taste
2 cups vegetable stock
2 cups water

Directions:
1. Mix the tomatoes, bell peppers, garlic and red onion in a baking pan.
2. Drizzle the veggies with olive oil then sprinkle with thyme, paprika, salt and
pepper.
3. Roast in the preheated oven at 400F for 30 minutes.
4. When done, transfer the vegetables in your crock pot. Add the stock and water
and cook on high settings for 2 hours.
5. When done, puree the soup with an immersion blender.
6. Serve the soup warm or chilled.
7. If you want a smoother soup, pass it through a fine sieve.

Nutritional information per serving

Calories: 69
Fat: 3.9g
Protein: 1.6g
Carbohydrates: 7g
Dinner

Slow Cooker Poached Salmon

Salmon is a fairly fatty fish but this makes it the perfect candidate for poaching. The
poaching liquid is lemony, refreshing and it really elevates the taste of the salmon.

Time: 1 hour
Servings: 4

Ingredients:
4 salmon fillets
1 cup dry white wine
½ lemon, sliced
2 cups water
1 bay leaf
2 fresh thyme sprigs
1 teaspoon salt
4 black pepper kernels

Directions:
1. In a slow cooker, mix the wine, lemon slices, water, bay leaf, thyme, salt and
black pepper kernels.
2. Place the fish into the poaching liquid and cook on high settings for 1 hour.
3. Serve the fish warm with your favorite side dish.

Nutritional information per serving

Calories: 284
Fat: 11g
Protein: 34.6g
Carbohydrates: 1.6g
Spiced Pork Stew

Spices make this stew delicious! The pork is a fairly mild meat so it can take a lot of
spices, but you’ll need to keep it balanced as the risks of using too much spices is pretty
high.

Time: 8 ½ hours
Servings: 8

Ingredients:
1 red onion, sliced
4 garlic cloves, chopped
½ pound baby carrots, sliced
2 ripe tomatoes, chopped
2 pounds pork shoulder, cubed
Salt and pepper to taste
2 bay leaves
1 teaspoon coriander seeds
½ teaspoon cumin powder
½ teaspoon chili flakes
1 tablespoon balsamic vinegar

Directions:
1. Mix the onions, garlic, carrots and tomatoes in your crock pot.
2. Stir in the meat then add the bay leaves, coriander seeds, cumin powder, chili
flakes and balsamic vinegar.
3. Season with salt and pepper and cover the pot with its lid.
4. Cook on low settings for 8 hours.
5. Serve the stew warm.

Nutritional information per serving

Calories: 356
Fat: 24.4g
Protein: 27.1g
Carbohydrates: 5.4g
Chipotle Shredded Pork

This shredded pork tastes better made one day ahead. The more the meat rests in the
broth, the better it tastes and the tenderer it is!

Time: 9 hours
Servings: 8

Ingredients:
3 pounds pork roast
1 teaspoon dried thyme
½ teaspoon cumin powder
2 chipotle peppers, chopped
Salt and pepper to taste
1 cup chicken stock
2 bay leaves
Bell peppers for servings

Directions:
1. Sprinkle the pork with thyme, cumin powder, salt and pepper and place it in a
crock pot.
2. Add the chipotle peppers, bay leaves and stock and cook the meat on low
settings for 9 hours.
3. When done, let the meat cool in the broth then using 2 forks, shred the meat into
fine pieces.
4. Serve on bell pepper slices.

Nutritional information per serving

Calories: 359
Fat: 16.2g
Protein: 48.8g
Carbohydrates: 1.3g
Lemon Chicken

The lemon has double role in this recipe: it flavors the meat and tenderizes it. But if you
add a touch of lemon zest as well you get a dish that is refreshing and light.

Time: 6 ¼ hours
Servings: 6

Ingredients:
6 chicken thighs
2 carrots, sliced
1 celery stalk, sliced
1 lemon, juiced
1 teaspoon lemon zest
1 cup chicken stock
1 bay leaf
2 garlic cloves, chopped
Salt and pepper to taste

Directions:
1. Mix the carrots, celery, lemon juice, lemon zest, chicken stock, bay leaf and
garlic in your crock pot.
2. Add salt and pepper to taste then place the chicken into the pot as well.
3. Cook on low settings for 6 hours.
4. Serve the chicken simple or with your favorite side dish.

Nutritional information per serving

Calories: 278
Fat: 10.5g
Protein: 40.9g
Carbohydrates: 2.6g
Salsa Chicken with Mozzarella

The salsa sauce used to make this dish can be either spicy or milder, but no matter how
strong the heat is, the final dish will be tender, juicy and delicious.

Time: 7 hours
Servings: 8

Ingredients:
8 chicken thighs
2 cups medium or hot salsa
1 bay leaf
½ lemon, juiced
1 cup shredded mozzarella

Directions:
1. Mix the chicken with salsa, bay leaf and lemon juice in your crock pot.
2. Cook on low settings for 6 hours.
3. Remove the lid and place the mozzarella over the chicken. Cook 30 additional
minutes.
4. Serve the chicken warm.

Nutritional information per serving

Calories: 324
Fat: 13g
Protein: 45.5g
Carbohydrates: 4.6g
Jerk Chicken

Jerk chicken is a Jamaican flavored dish that stands out with its spiciness and intense
flavors. However, you don’t need to use this much spice. It depends on your taste.

Time: 7 hours
Servings: 8

Ingredients:
8 chicken thighs
2 green onions, sliced
1 habanero chili, chopped
2 garlic cloves, chopped
2 tablespoons Jerk seasoning
1 teaspoon salt

Directions:
1. Mix the green onions, chili, garlic, seasoning and salt in a crock pot.
2. Add the chicken and roll it through the mixture to evenly coat it.
3. Cook the chicken on low settings for 6 ½ hours.
4. Serve the chicken warm.

Nutritional information per serving

Calories: 268
Fat: 10.4g
Protein: 40.6g
Carbohydrates: 0.5g
Spaghetti Squash Meatballs

Cooking the spaghetti squash in the same pot as the meatballs infuses them with so much
flavor. Once cooked, shred the squash and top with meatballs and sauce and that’s it!

Time: 7 ¼ hours
Servings: 6

Ingredients:
1 medium spaghetti squash
1 pound Italian sausages
1 can tomato sauce
2 garlic cloves, crushed
¼ teaspoon cumin powder
1 bay leaf
Salt and pepper to taste

Directions:
1. Remove the skin of the sausages and transfer the meat in a bowl.
2. Form small balls of mixture.
3. Combine the tomato sauce, garlic cloves, cumin powder and bay leaf in your
crock pot.
4. Add salt and pepper to taste then place the squash in the center of the pot.
5. Place the meatballs around the squash and cook the dish on low settings for 7
hours.
6. When done, remove the squash from the sauce, open it and place the spaghetti on
serving plates.
7. Top with meatballs and sauce and serve immediately.

Nutritional information per serving

Calories: 278
Fat: 23.9g
Protein: 11.5g
Carbohydrates: 4.2g
Zucchini Lasagna

Although not the traditional lasagna, this dish gets very close to it and tastes amazing.
Instead of lasagna noodles, zucchinis are used so the final dish is lighter and has less
carbs, but it’s juicy and has plenty of flavor.

Time: 4 ½ hours
Servings: 8

Ingredients:
3 zucchinis, sliced lengthwise
2 pounds ground chicken
1 onion, finely chopped
Salt and pepper to taste
1 teaspoon dried basil
½ teaspoon dried oregano
2 tablespoons chopped cilantro
2 cups tomato sauce
1 cup shredded mozzarella
1 cup grated Cheddar

Directions:
1. In a bowl, mix the ground chicken, onion, basil, oregano and cilantro. Add salt
and pepper to taste.
2. Begin layering the zucchinis, meat mixture and tomato sauce in a crock pot.
3. Top with mozzarella and Cheddar and cook on high settings for 4 hours.
4. Serve the lasagna warm or chilled.

Nutritional information per serving

Calories: 313
Fat: 12.1g
Protein: 42.1g
Carbohydrates: 7.9g
Stuffed Chicken Breasts

Stuffed chicken breasts is easy and yields such an innovative and delicious dish. With
this recipe you will surely step out of the usual roasted chicken or grilled chicken dishes
and probably realize that it’s such a versatile and amazing way of cooking chicken.

Time: 4 ½ hours
Servings: 6

Ingredients:
6 chicken breasts
2 cups fresh spinach, finely chopped
4 oz. feta cheese, crumbled
2 tablespoons chopped black olives
¼ teaspoon garlic powder
Salt and pepper to taste
1 cup chicken stock

Directions:
1. Take each chicken breast and carefully cut a hole in each breast using a sharp
knife. Place them aside.
2. For the filling, mix the spinach, feta cheese, black olives and garlic powder in a
bowl.
3. Stuff the chicken breasts with the filling and place them in a crock pot.
4. Season the chicken with salt and pepper then pour the stock into the pot.
5. Cook on high settings for 4 hours.
6. Serve the chicken warm with your favorite side dish.

Nutritional information per serving

Calories: 324
Fat: 14.8g
Protein: 43.6g
Carbohydrates: 1.5g
Zucchini Meatloaf

Meatloaf is a versatile dish, but this zucchini meatloaf is even more versatile,
especially due to the delicate and juicy zucchini. Add spices, herbs or keep it simple,
it’s your choice!

Time: 6 ¼ hours
Servings: 8

Ingredients:
2 pounds ground turkey
2 eggs
1 zucchini, grated
½ cup grated Parmesan
2 tablespoons chopped parsley
2 tablespoons chopped cilantro
4 garlic cloves, chopped
1 shallot, chopped
Salt and pepper to taste
2 tablespoons olive oil

Directions:
1. Combine all the ingredients in a crock pot and mix them well.
2. Cook on low settings for 6 hours.
3. Let the meatloaf cool in the pot before serving.

Nutritional information per serving

Calories: 274
Fat: 17.1g
Protein: 32.9g
Carbohydrates: 1.7g
Stuffed Bell Peppers

Although the recipe asks for bell peppers, you can also use zucchinis or tomatoes. The
stuffing can also be flavored any way you like, from spices to herbs.

Time: 6 ½ hours
Servings: 8

Ingredients:
8 red bell peppers
1 pound ground pork
1 ½ pounds ground beef
2 garlic cloves, chopped
2 cups cauliflower florets
2 onions
1 teaspoon dried oregano
½ teaspoon dried thyme
Salt and pepper to taste
1 ½ cups water
½ lemon, juiced
Sour cream for serving

Directions:
1. Place the cauliflower and onion in a food processor and pulse until ground.
Transfer into a bowl.
2. Stir in the ground pork, beef, garlic, oregano and thyme then adjust the taste with
salt and pepper.
3. Spoon the stuffing into each bell pepper and place them in your crock pot.
4. Add the water and lemon juice and cook the bell peppers on low settings for 6
hours.
5. Serve the bell peppers with sour cream.

Nutritional information per serving

Calories: 241
Fat: 7.7g
Protein: 33.4g
Carbohydrates: 8.9g
Chipotle Chicken Stew

You’ve got to love a bowl of this hearty, spicy chicken stew! You can use either fresh
chipotle or canned one, but don’t skip the onions. They add sweetness to the stew and
balance the heat perfectly.

Time: 7 ½ hours
Servings: 8

Ingredients:
2 tablespoons coconut oil
4 chicken breasts, cubed
2 large onions, finely chopped
2 garlic cloves, chopped
1 can diced tomatoes
2 chipotle peppers, chopped
Salt and pepper to taste

Directions:
1. Heat the oil in a skillet and add the chicken. Cook for 5 minutes then stir in the
onions.
2. Sauté for 5 more minutes then transfer into a crock pot.
3. Add the garlic, tomatoes and peppers then season with salt and pepper.
4. Cook on low settings for 7 hours.
5. Serve the stew warm.

Nutritional information per serving

Calories: 188
Fat: 8.7g
Protein: 21g
Carbohydrates: 5.7g
Butter Chicken

Although named butter chicken, don’t expect a dish flooded in butter. Instead, expect a
dish loaded with flavor and aroma, a juicy meat with a thick, creamy sauce.

Time: 4 ½ hours
Servings: 6

Ingredients:
2 pounds chicken breasts, cubed
2 tablespoons butter
1 shallot, chopped
4 garlic cloves, chopped
1 teaspoon grated ginger
1 teaspoon garam masala
½ teaspoon chili powder
½ teaspoon ground cumin
1 bay leaf
¼ cup plain yogurt
½ cup heavy cream
1 cup tomato sauce
Salt and pepper to taste

Directions:
1. Melt the butter in a skillet and add the chicken. Cook for 5-10 minutes, stirring
often.
2. Transfer the mixture into your crock pot.
3. Add the shallot, garlic, ginger, garam masala, chili powder and cumin then add
the bay leaf, yogurt, heavy cream and tomato sauce.
4. Season with salt and pepper and cook on high settings for 4 hours.
5. Serve the dish warm.

Nutritional information per serving

Calories: 379
Fat: 19g
Protein: 45.4g
Carbohydrates: 4.6g
Green Curry Chicken

Green curry and red curry taste different. I find the green curry to be more refreshing
and somehow milder. At least that’s how this recipe tastes!

Time: 6 ½ hours
Servings: 8

Ingredients:
1 ½ cups coconut milk
½ cup water
3 tablespoons green curry paste
4 garlic cloves, minced
1 red onion, finely chopped
2 pounds chicken breasts, cubed
Salt and pepper to taste
1 cauliflower head, cut into florets

Directions:
1. Mix the coconut milk, water, curry paste, garlic, onion and chicken in your crock
pot.
2. Season with salt and pepper to taste and cook the curry on low settings for 6
hours.
3. To cook the cauliflower, place the florets in a food processor and pulse until
ground.
4. Place the cauliflower in a steamer and cook 10 minutes. Season with salt and
pepper.
5. Serve the curry with cooked cauliflower.

Nutritional information per serving

Calories: 352
Fat: 20.3g
Protein: 34.7g
Carbohydrates: 7.7g
Paprika Roasted Pork

What I love about the slow cooker is that it can cook even tough pieces of meat into
tender, juicy dishes as is the case with this pork shoulder. Try it, you won’t be
disappointed.

Time: 8 ¼ hours
Servings: 8

Ingredients:
3 pounds pork shoulder
2 teaspoons smoked paprika
1 teaspoon cumin seeds
½ teaspoon coriander seeds
1 teaspoon salt
½ teaspoon ground black pepper

Directions:
1. Mix the paprika, cumin seeds, coriander seeds, salt and black pepper in a small
bowl.
2. Spread the mixture over the meat and rub it well into the meat.
3. Place the pork into the crock pot and cook on low settings for 8 hours.
4. Serve the pork warm with your favorite side dish.

Nutritional information per serving

Calories: 500
Fat: 36.5g
Protein: 39.7g
Carbohydrates: 0.5g
Spicy Roasted Beef

A slow cooker can handle even a piece of touch beef meat. Rub the meat with this spicy,
hearty rub and you will get to enjoy a delicious meal made at home, from scratch.

Time: 9 ¼ hours
Servings: 8

Ingredients:
3 pounds beef brisket
1 chile negro, chopped
1 chipotle chili, chopped
1 shallot, finely chopped
4 garlic cloves, minced
1 teaspoon cumin powder
½ teaspoon all-spice
1 teaspoon balsamic vinegar
1 teaspoon salt
1 cup beef stock

Directions:
1. In a bowl, mix the chile negro, shallot, garlic, cumin powder, all-spice, vinegar
and salt.
2. Spread this mixture over the meat and rub it well.
3. Place the beef in a crock pot then pour in the stock.
4. Cook the beef on low settings for 9 hours.
5. Serve simple or with your favorite side dish.

Nutritional information per serving

Calories: 321
Fat: 10.7g
Protein: 52g
Carbohydrates: 0.6g
Beef Ragu

Ragu is an Italian pasta sauce, but the truth is that you can use this rich and filling sauce
for more than just pasta. You can use it for a savory pie or serve it simple with some
steamed or roasted veggies.

Time: 8 ¼ hours
Servings: 8

Ingredients:
2 tablespoons coconut oil
2 ½ pounds ground beef
2 onions, chopped
1 celery stalk, chopped
4 garlic cloves, chopped
1 can diced tomatoes
1 cup tomato sauce
1 cup beef stock
2 bay leaves
1 teaspoon dried oregano
Salt and pepper to taste

Directions:
1. Heat the oil in a skillet and stir in the beef. Cook for 5 minutes.
2. Transfer the beef in a crock pot and stir in the onions, celery, garlic, tomatoes,
tomato sauce and stock.
3. Add the bay leaves and oregano, as well as salt and pepper to taste.
4. Cook the ragu on low settings for 8 hours.
5. Serve it immediately or freeze it in individual portions.

Nutritional information per serving

Calories: 322
Fat: 12.4g
Protein: 44.3g
Carbohydrates: 5.8g
Mexican Pork Stew

What you need for this recipe is a piece of pork shoulder and plenty of spices. Cooking
the pork this way yields a tender, delicious dish, perfect for dinner or lunch. Even
better, you can freeze this stew for serving later.

Time: 8 ¼ hours
Servings: 8

Ingredients:
3 pounds pork shoulder, cubed
1 teaspoon chili flakes
2 chipotles in adobo, chopped
4 garlic cloves, chopped
1 onion, chopped
1 teaspoon coriander seeds
½ teaspoon cumin powder
2 bay leaves
1 can diced tomatoes
Salt and pepper to taste
Cilantro for serving
½ cup vegetable stock

Directions:
1. Season the pork shoulder with salt and pepper and place it in a crock pot.
2. Add the chili flakes, chipotles, garlic, onion, coriander and cumin powder, as
well as the bay leaves.
3. Top with diced tomatoes and stock and cook on low settings for 8 hours.
4. Serve the stew warm with plenty of the sauce that forms in the pot.

Nutritional information per serving

Calories: 505
Fat: 36.4g
Protein: 39.8g
Carbohydrates: 1.9g
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