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Healthy Crockpot Freezer Meals

Using a crockpot/slow-cooker is a great way to simplify your life and help you get dinner on the table no matter how busy you are. Here are 5 of our favourites recipes to make your work week a little easier!

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Spend one hour chopping and dicing once a week, then throw the ingredients together in a plastic bag and freeze. The result? Easy, flavorful make-ahead meals that prepare themselves in your slow-cooker. The best part is that you can take the leftovers for lunch the next day!

What You Will Need:

  • 3 or 6 quart slow-cooker. For best results, when all the ingredients are added, the slow-cooker should be ¾ full. If not adjust the serving size of the recipe
  • Medium and large freezer bags
  • A permanent marker or stickers to label each bag
  • A cutting board
  • A good chopping knife

Honey Dijon Chicken with Sweet Potatoes and Vegetables (Makes 6 servings)

Ingredients:

  • 2 pounds (0.9kg) of boneless skinless chicken breasts, fat trimmed
  • ½ cup honey
  • ¼ cup Dijon mustard (or whole grain mustard)
  • 1 ½ tablespoon black pepper
  • 1 teaspoon salt
  • 1 teaspoon ground thyme
  • 3 pounds sweet potatoes rinsed, peeled and chopped
  • 1 large zucchini, chopped
  • 1 bundle fresh asparagus, cleaned and about 1 1/2" cut off the bottoms
  • 1 cup water

Materials:

  • 1 large sized plastic freezer bag
  • 1 medium sized plastic freezer bag

Prep:

  • Label your freezer bag
  • Mix together honey, mustard, black pepper, salt, and thyme together and add to the medium sized freezer bag with the chicken breasts
  • Add all remaining ingredients (except water) to your large freezer bag and place the medium freezer bag inside the large one
  • Remove as much air from the large freezer bag as possible, seal, and lay flat in your freezer

Cook:

  • The night before cooking, move freezer bag to your refrigerator to thaw
  • The morning of cooking, pour contents of freezer bag into your crockpot and add water
  • Cook on low setting for 6-8 hours or until chicken is cooked through and tender

Per serving: Calories: 352; Fat: 3.9g; Protein: 58.3g; Carbs: 44g; Fiber: 4.6g

https://newleafwellness.biz/wp-content/uploads/2015/05/8-no-cook-freezer-meals.pdf

Mexican Quinoa (Makes 6 servings)

Ingrdients:

  • 4 cups sweet potatoes rinsed, peeled, and cubed
  • 1 cup frozen corn
  • 1 can (15.25 ounces) black beans, drained and rinsed
  • 1 cup uncooked quinoa, rinsed
  • 1 teaspoon minced garlic
  • 1 can (14.5 ounces) fire-roasted or original diced tomatoes (low sodium)
  • 1 small jalapeno, diced (optional)
  • 2 cans (19 ounces each) mild red enchilada sauce
  • 1 cup vegetable or chicken broth
  • 2 tablespoons taco seasoning (see recipe below)
  • Taco Seasoning: 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon red pepper flakes

Materials:

  • 1 large sized plastic freezer bag

Prep:

  • Label your freezer bag
  • Add all ingredients (except broth) to your large freezer bag
  • Remove as much air from the large freezer bag as possible, seal, and lay flat in your freezer

Cook:

  • The night before cooking, move freezer bag to your refrigerator to thaw
  • The morning of cooking, pour contents of freezer bag into your crockpot and add broth
  • Cook on low setting for 6-8 hours or until chicken is cooked through and tender
  • Top bowls with optional toppings: for example shredded cheese, fresh lime juice, sour cream, and cilantro

Per Serving: Calories: 298; Fat: 1.86g; Protein: 14.8g; Carbs: 57.2g; Fiber: 11.4g

http://www.chelseasmessyapron.com/slow-cooker-mexican-quinoa/

Chicken Tacos (Makes 6 servings)

Ingredients:

  • 2 pounds (0.9 kg) chicken breasts, boneless and skinless
  • 2 tablespoons taco seasoning (see recipe below)
  • 1 cup salsa (see recipe below)
  • 1 cup diced canned tomatoes (low sodium)
  • 1 cup onions, diced fine
  • ½ cup carrots, shredded
  • ½ cup of water
  • Taco Seasoning: 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon red pepper flakes

Fresh Salsa Recipe:

  • 2/3 cup chopped tomatoes
  • 2 tablespoons chopped green bell pepper
  • 3 tablespoons onion diced
  • 3 teaspoons minced fresh cilantro
  • 1 teaspoon fresh lime juice
  • 1 teaspoon chopped fresh jalapeno pepper (including seeds)
  • A pinch of ground cumin
  • A pinch of salt
  • A pinch of ground black pepper

Materials:

  • 1 large sized plastic freezer bag, and 1 medium sized plastic freezer bag if you prefer to separate the chicken from the vegetables.

Prep:

  • Label your large freezer bag
  • Coat your chicken in the taco seasoning and place in the medium freezer bag (if you wish to keep them separate)
  • Add all ingredients to your large freezer bag (except water)
  • Remove as much air from the large freezer bag as possible, seal, and lay flat in your freezer

Cook:

  • The night before cooking, move freezer bag to your refrigerator to thaw
  • The morning of cooking, pour contents of freezer bag (meat first) into your crockpot and add water
  • Cook on low setting for 6-8 hours or until chicken is cooked through and tender
  • Serve on whole grain taco shells with shredded cheese, and lettuce or on a salad

Per Serving: Calories: 177.5; Fat: 4.1g; Protein: 27.2g; Carbs: 7.3g; Fiber: 2.1g (only accounts for chicken meat not the taco shells or the toppings)

https://recipes.sparkpeople.com/recipe-detail.asp?recipe=871817

Salmon Fillets and Asian-Style Vegetables on Rice Pilaf (Makes 6 servings)

Ingredients:

  • Garlic cloves, crushed
  • 2 cups long grain brown rice
  • 5 cups chicken or vegetable broth – low sodium
  • 2 pounds (0.9 kg) salmon fillets
  • 1 cup green beans
  • 1 cup broccoli
  • 1 cup carrots, chopped
  • ½ cup zucchini. chopped
  • ½ cup onions, diced
  • 1/3 cup soy sauce
  • 1/3 cup honey
  • 1/3 cup lemon juice
  • Salt and Pepper

Materials:

  • 1 large sized plastic freezer bag and 1 medium sized plastic freezer bag

Prep:

  • Label your large freezer bag
  • Mix together soy sauce, honey, and lemon juice
  • Season the salmon with salt and pepper to taste and place in the medium freezer bag with the soy sauce, honey, and lemon juice mixture
  • Add all remaining ingredients (except the broth) to your large freezer bag
  • Place the medium freezer bag containing the salmon inside the large freezer bag
  • Remove as much air from the large freezer bag as possible, seal, and lay flat in your freezer

Cook:

  • The night before cooking, move freezer bag to your refrigerator to thaw
  • The morning of cooking, pour contents of freezer bag (except salmon) into your crockpot and add broth
  • Cook on low setting for 6-8 hours or until the rice is almost tender
  • Add salmon on top of rice and cook for 35 – 60 minutes until salmon flakes when tested with a fork

Per Serving: Calories: 510; Fat: 13.5g; Protein: 29g; Carbs: 37g; Fiber: 7.5g

Source: http://simple-nourished-living.com/2014/01/crock-pot-salmon-fillets-vegetables/

Ground Turkey Chili (Makes 6 servings)

Ingredients:

  • 4 garlic cloves, minced
  • 2 yellow onions, diced
  • 2 pounds (0.9kg) ground turkey
  • 1 can red kidney beans
  • 1 can chickpeas
  • 2 cans diced tomatoes (low-sodium)
  • 2 cans tomato paste
  • 1 cup carrots, chopped
  • 1 cup green pepper chopped
  • 3 tablespoon chili seasoning mix (see recipe)
  • 1 tablespoon avocado oil (canola oil will also work)
  • Chili Seasoning Mix: 2 tablespoons ground cumin, 1 tablespoon chili powder, 1 tablespoon paprika, 1 tablespoon garlic powder, 1 tablespoon onion powder, 1 tablespoon white sugar, 2 teaspoons ground pepper, ½ teaspoon ground cayenne

Materials:

  • 1 large sized plastic freezer bag and 1 medium sized plastic freezer bag

Prep:

  • Label your large freezer bag
  • Heat a large frying pan on medium heat than add avocado oil
  • Add yellow onions and garlic cooking until they are soft (approximately 5 minutes)
  • Add ground turkey and cook until all the pink is gone
  • Let frying pan ingredients cool than add to medium freezer bag along with the chili seasoning mix
  • Add all remaining ingredients to your large freezer bag
  • Place the medium freezer bag containing the ground turkey mix inside the large freezer bag
  • Remove as much air from the large freezer bag as possible, seal, and lay flat in your freezer

Cook:

  • The night before cooking, move freezer bag to your refrigerator to thaw
  • The morning of cooking, pour contents of freezer bag into your crockpot
  • Cook on low setting for 6-8 hours
  • Taste 30 minutes before cook time finishes. If necessary add more chili seasoning to taste

Per Serving: Calories: 315: Fat: 4.5g; Protein: 44g; Carbs: 36g; Fiber: 12g

Source: Ultimate Chili Recipe. Men’s Health Magazine: November 2014.

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