A recent discussion amongst fellow Sunshine Rewards members and my mother over the Easter Break informed me that while people have crock pots and are not afraid to use them, there is a lack of confidence in recipes. I think the main problem is that crockpots make such a huge number of servings people don’t want to try a recipe on their own for fear that it might be bad and waste a ton of food. So I am going to start a mini-series on my blog of tried and true crock pot recipes that Mike and I love. The best part is that everything I cook is Weight Watcher Friendly so it will not wreck your diet!!! These are not my personal recipes but recipes I have picked up from cookbooks or online message boards that I have tried multiple times and are delish.
Fruited Pork Chops - 6 ww pts.
Makes 6 servings (I used a family pack and came up with 9 servings!)
3 tbsp all purpose flour
1.5 tsp dried oregano
3/4 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
6 lean boneless pork loin chops (bone-in works as well)
1 tbsp olive or canola oil
20 oz can unsweetened pineapple chunks
1 c water
2 tbsp brown sugar
2 tbsp dried minced onion
2 tbsp tomato paste
1/4 c raisins
1. In a large resealable plastic bag, combine flour, oregano, salt, garlic powder, and pepper.
2. Add pork chops one at a time and shake to coat.
3. Brown pork chops on both sides in a nonstick skillet using oil. Transfer browned chops to slow cooker.
4. Drain pineapple, reserving juice. Set pineapple aside.
5. In a mixing bowl, combine 3/4 c reserved pineapple juice, water, brown sugar, dried onion, and tomato paste. Pour over chops.
6. Sprinkle raisins over top.
7. Cook on high 3-3.5 hours or until meat is tender and a meat therometer reads 160 degrees. Stir in reserved pineapple chunks. Cook 10 minutes longer or until heated through.
Per serving: 280 calories, 9g fat, 65 mg cholesterol, 350 mg sodium, 28g carbs, 24g protein
This is an absolute favorite of mine. I think I’ll be making it again this weekend. To lighten it up I think I’m going to try the La Tortilla Factory flour tortillas instead of the normal mission branded ones I use. I’m also going to add a bit more broth to the bottom so I don’t scorch the bottom layer.
Chicken Tortilla Casserole
6 WW Pts/srvg
4 whole boneless, skinless chicken breasts cooked and cut into 1″ pieces reserve about 1/4 c of broth **
10 6″ flour tortillas, cut into strips about 1/2″ wide x 2″ long
2 medium sized onions, chopped
1 tsp canola oil
10 3/4 oz can of ff chicken broth
10 3/4 oz can 98% ff cream of mushroom (or chicken) soup
2 4oz cans mild green chilies, chopped **
1 egg
1 c low-fat cheese, grated
1. Pour reserved chicken broth in slow cooker sprayed with non-fat cooking spray. **
2. Scatter half the tortilla strips in bottom of slow cooker.
3. Mix remaining ingredients together, except the second half of the tortilla strips and cheese.
4. Layer half the chicken mixture into the cooker, followed by the other half of the tortillas, followed by the rest of the chicken mix.
5. Cover. Cook on low for 4-6 hours or on high for 3-5 hours.
6. Add the cheese to the top of the dish during the last 20-30 minutes of cooking.
7. Uncover and allow casserole to rest for 15 minutes before serving.
Makes 8-10 servings. I got 8 out of mine. 280 cals, 7gms fat, 65 mg cholesterol, 28gms carbs, 2 gms fiber, 23gms protein.
** I used a cooking liner and did not spray with the nonstick spray. Part of the bottom layer of strips did stick and burn. Next time I am going to use the nonstick spray with the liner and add another 1/4c of broth at the bottom layer. I also boiled the chicken for about 30 mins and shredded it. Subbed 1 can rotel for the 2 cans of green chilies. Tasted very yummy.
Another favorite crockpot recipe and it is really simple to make and uses ingredients that most of us have in our pantry and refrigerator already. I actually cut 3 chicken breasts in halves to make 6 chicken breast pieces that the recipe called for below and to lower the points value. I don’t know about your local grocery stores but mine are making 3 packs 2 pounds each! I know I don’t eat that much chicken in one sitting! For the onions I have been purchasing prediced in the freezer section to save money (1 pound = $1!) and so that I can same time and keep from crying. It is definitely a life saver.
Spicy Italian Chicken - 4 WW points per serving
1 Medium Onion, Chopped
1/2 c fat free Italian Dressing
1/2 c water
1/4 tsp salt
1/2 tsp garlic powder
1 tsp chili powder
1/2 tsp paprika
1/4 tsp black pepper
6 boneless skinless chicken breast halves
2 tbsp corn starch
2 tbsp cold water
1. Spray the inside of a slow cooker with nonfat cooking spray (or use a liner ). Combine all ingredients except chicken, cornstarch, and cold water in slow cooker.
2. Add chicken. Turn to coat.
3. Cover. Cook on low for 4-5 hours.
4. Remove chicken and keep warm.
5. In a saucepan, combine cornstarch and cold water.
6. Add cooking juices gradually. Stir and bring to a boil until thickened.
7. Pour sauce over chicken and then serve over noodles or rice.
Per serving: 180 cals, 3.5 gms fat, 7 gms carbs, .5 gms fiber, 27 grms protein.
We’ve had Mexican & Italian crockpot recipes so far so let’s throw a little Cajun in the mix because you can never go wrong with a little Cajun cooking every now and then. This is a great recipe for when you are hosting friends or relatives. I think this is the most requested recipe my friends ask me to make for them as none of them cook but like home cooked meals. I really need to introduce them to crockpots but I think we gotta start with how to work a kitchen first. This is one of those recipes where adding the complete “Cajun Trinity” would work best even though the recipe calls for just 2/3 of it. As a reminder the Trinity is - Onions, Celery, and Green Bell Pepper. My local Kroger sells the Kroger Brand frozen vegetables mix with these three combined so I just defrost and throw in!
Chicken Jambalaya
1 lb. uncooked, boneless skinless chicken breast, cubed
3 c fat free chicken broth
3/4 c water
1.5 c uncooked brown rice
4 oz reduced fat smoked turkey sausage
1/2 c celery with leaves thinly sliced
1/2 c onion, chopped
1/2 c green bell pepper, chopped
2 tsp Cajun seasoning
2 cloves garlic minced
1/8 tsp hot pepper sauce
1 bay leaf
14.5 oz can no salt diced tomatoes, undrained
1. In a large nonstick skillet, saute chicken 2-3 minutes.
2. Stir together remaining ingredients in slow cooker.
3. Add sauteed chicken
4. Cover. Cook on high for 6 hours.
Per serving: 370 cals, 7gms fat, 42 gms carbs, 4 gms fiber, 34gms protein.
I tweeked this recipe a bit. I used 4 c of chicken broth instead of the 3 cups and 3/4 c of water. I also did 1/2 a package of turkey sausage (7oz) instead of just 4 oz. I also did 1 cup onion, bell pepper, and celery (since Kroger sells them prechopped). It ended up being 9 1-cup servings.
5 WW points.
I have been a sauerkraut convert ever since my trip to Walt Disney World in September of 2006. Mike and I ate at the German restaurant, Biergarten, in Epcot which served a variety of German food on their buffet. Since it was a buffet and I wasn’t required to clear my plate before having seconds, I decided to heed to Mike’s nudging and try just a little spoonful of sauerkraut with my bratwursts and it has never been the same since. My Polish grandparents and father have never been so proud that they have another sauerkraut convert in the family.
I found this almost perfect recipe in my crock pot cookbook and decided to give it a try. It was very flavorable and has quickly become a favorite of Mike and mine’s. Word of warning though: Like anything that includes cabbage or sauerkraut, this item will leave a rather strong odor in your kitchen before, during, and after cooking. It is well worth it though and you should just open a window or crank your A/C down and circulate your air 
It is very low calorie/low points so if you need something to add to your diet give this recipe a try.
3 ingredient Sauerkraut Meal
2 c low sodium BBQ sauce
1 c water
2 lbs thinly sliced lean pork chops, trimmed of fat
2 lbs sauerkraut, rinsed
1. Mix together BBQ sauce and water.
2. Combine BBQ Sauce, pork chops and sauerkraut in slow cooker.
3. Cover. Cook on low 8-10 hours.
Per serving: 300 cal, 11 gms fat, 18 gms carbs, 3 gms fiber, 32 gms protein.
Made 6 servings and was about 6-7 WW points per serving.
