Slow Cooker Ground Turkey Cowboy Supper

Serves:​ ​8

Prep​ ​time:​ ​15​ ​mins​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​​ ​
Cook​ ​time:​ ​6​ ​hrs

Ingredients:
2​ ​pounds​ ​lean​ ​ground​ ​turkey
5​ ​medium​ ​red​ ​potatoes,​ ​unpeeled
1​ ​onion,​ ​diced
3​ ​cloves​ ​garlic,​ ​minced
salt​ ​and​ ​pepper,​ ​to​ ​taste
1​ ​(14​ ​ounce)​ ​can​ ​chili​ ​beans,​ ​undrained
1​ ​(14.5​ ​ounce)​ ​can​ ​diced​ ​tomatoes,​ ​undrained
1​ ​(15​ ​ounce)​ ​can​ ​corn,​ ​drained
1​ ​(15​ ​ounce)​ ​can​ ​green​ ​beans,​ ​drained
¼​ ​cup​ ​water 8​ ​oz​ ​shredded​ ​cheddar​ ​cheese​ ​(opt.​ ​topping)
½​ ​cup​ ​light​ ​sour​ ​cream​ ​(opt.​ ​topping

Directions: In​ ​a​ ​large​ ​skillet,​ ​brown​ ​the​ ​ground​ ​beef.​ ​While​ ​the​ ​beef​ ​cooks,​ ​dice​ ​the​ ​potatoes​ ​and​ ​onion. Spray​ ​slow​ ​cooker​ ​with​ ​nonstick​ ​cooking​ ​spray​ ​and​ ​add​ ​potatoes,​ ​onion,​ ​and​ ​garlic​ ​to​ ​the bottom​ ​of​ ​the​ ​slow​ ​cooker.​ ​Top​ ​with​ ​salt​ ​and​ ​pepper.​ ​Add​ ​in​ ​the​ ​ground​ ​beef,​ ​chili​ ​beans, tomatoes,​ ​corn,​ ​and​ ​green​ ​beans.​ ​Pour​ ​water​ ​over​ ​the​ ​top​ ​and​ ​place​ ​the​ ​lid​ ​on​ ​the​ ​slow cooker.​ ​Cook​ ​on​ ​low​ ​for​ ​6-8​ ​hours.​ ​Scoop​ ​into​ ​bowls​ ​and​ ​top​ ​with​ ​shredded​ ​cheese​ ​and​ ​sour cream​ ​(if​ ​desired).

*Nutrition facts do not include optional ingredients.

Nutrition​ ​Facts:

Serving​ ​size:​ ​⅛​ ​of​ ​recipe
​8 Calories:​ ​365              Total​ ​Fat:​ ​12.2​ ​g                   Saturated​ ​fat:​ ​4.2​ ​g              Cholesterol:​ ​92​ ​mg
Sodium:​ ​449​ ​mg            Carbohydrates:​ ​37.4​ ​g          Sugar:​ ​3.8​ ​g                         Protein:​ ​30.1​ ​g 

Chicken and Pear Quinoa Salad

Serves: 6
Prep time: 10 mins
Cook time: 10 mins

Ingredients:
¾ cup uncooked quinoa
1 (10 oz) package of baby spinach
⅔ cup dried cranberries
⅔ cup honey roasted sliced almonds
2 pears, chopped
3 medium chicken breasts, cooked and chopped
2 Tablespoons feta cheese
Raspberry vinaigrette (or other salad dressing)



Directions: Cook quinoa according to directions. In a bowl, toss together spinach, cranberries, almonds, pears, chicken, feta cheese, and quinoa. Serve with your favorite dressing (such as raspberry vinaigrette) and enjoy! Note: Nutrition facts do not include the salad dressing.

Nutrition Facts:
Serving size: ⅙ of recipe
Calories: 348                     Total Fat: 12.8 g                   Saturated fat: 2.1 g              Cholesterol: 65 mg Sodium: 170 mg                Carbohydrates: 32.5 g          Sugar: 11.1 g                       Protein: 27.1 g

Apple Cider Rump Roast and Vegetables

Serves: 8

Prep time: 10 mins
Cook time: 7 hrs

Ingredients:
1 cup apple cider
3 Tablespoon tomato paste
2 Tablespoon flour
2 Tablespoon Worcestershire sauce
Salt and pepper to taste
2 medium sweet potatoes, cut into 1 inch cubes
1 medium onion, chopped
2 cloves garlic, minced
2 sprig fresh rosemary
3 pound bottom round roast or chuck roast

Directions: In a large slow cooker (5-6 quart), whisk together cider, tomato paste, flour, Worcestershire, salt, and pepper. Add the sweet potatoes, onion, garlic, and rosemary and toss to combine. Season the roast with salt and pepper and place among the vegetables. Cook, covered, until the meat is tender, 6 to 7 hours on high or 8 to 9 hours on low. Transfer the roast to a cutting board and slice. Serve with the vegetables.

Nutrition Facts:
Serving size: ⅛ of recipe
Calories: 450             Total Fat: 14.3 g                  Saturated fat: 5.2 g             Cholesterol: 172 mg Sodium: 184 mg        Carbohydrates: 19.2 g         Sugar: 5.7 g                        Protein: 57.4 g

Oven Baked Omelet

Serves: 5                           

Prep time: 10 mins
Cook time: 45 mins

Ingredients:
8 eggs
¾ cup milk
¼ cup sour cream
½ teaspoon seasoned salt
¼ teaspoon garlic powder
½ cup cooked ham, diced*
½ cup green bell pepper, diced
½ cup red bell pepper, diced
1 roma tomato, diced
2 Tablespoons finely diced onion
1 cup cheddar cheese, shredded
½ cup salsa (opt. topping)

*Could also use cooked sausage, bacon or omit meat completely

Directions: Preheat oven to 350 degrees. Spray an 8x8" baking dish with nonstick cooking spray. In a large bowl, beat eggs, milk, and sour cream together. Add in remaining ingredients and pour into baking dish. Bake (uncovered) for 45 minutes or until eggs are fully cooked (you will want to make sure that the middle of the dish is done). Dish onto plates. If desired, top with salsa.

Note: Nutritional facts do not include optional salsa.

Nutrition Facts: 
Serving size: ⅕ of recipe 

Calories: 274               Total Fat: 19 g                      Saturated fat: 9.3 g          Cholesterol: 301 mg  Sodium: 594 mg          Carbohydrates: 7.7 g            Sugar: 4.7 g                     Protein: 19 g

Garden Vegetable Soup

Serves: 6
Prep time: 10 mins                           
Cook time: 25 mins

Ingredients:
3 Tablespoons olive oil
¾ cup sliced carrot
¾ cup onion diced
3 cloves garlic, minced
6 cups low-sodium vegetable broth
¾ cup green beans
2 (14.5 ounce) can diced tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon salt
1 teaspoon garlic powder
1 ½ cups uncooked ditalini pasta
2 (15 ounce) cans cannellini beans, drained and rinsed
1 (15 ounce) can corn, drained
¾ cup zucchini, diced
Shredded Parmesan cheese, for topping

Directions: Add oil to a large stock pot and heat over medium low heat. Add carrot, onion and garlic and saute until softened (about 5 minutes). Add broth, green beans, tomatoes, basil, oregano, salt, garlic powder, pasta, beans, and corn; simmer, covered about 15 minutes or until peas and pasta are tender. Stir in zucchini and heat 3-4 minutes more. Serve hot and top each serving with shredded Parmesan cheese.

*Nutrition facts do not include the Parmesan cheese

Nutrition Facts: 
Serving size: ⅙ of recipe 
Calories: 231                         Total Fat: 8 g                   Saturated fat: 1.1 g            Cholesterol: 0 mg Sodium: 601 mg                    Carbohydrates: 33.1 g     Sugar: 7.6 g                       Protein: 9.4 g

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