IT’s that time of year again, when the salads make way for slow-cooker feasts – and we are here for it.
As the days get shorter, fill your home with comforting smells that’ll make the whole family’s mouth water.
New cookbook, High Protein Slow Cooker by Christina Kynigos (DK) has all kinds of delicious suggestions,
And each recipe comes in at an unbelievable 600 or less calories.
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There are meals to prep ahead, batch, and fix it and forget about it all day.
We’ve got three for you to try – including melt-in-the-mouth steak, meat-loaded potatoes and moreish pork sliders. Enjoy!
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5
Creamy Garlic Parmesan Steak & Fries
Serves: 3
Prep time: 5-10 mins
Cooking time: 2-3 hrs (high), 4-6 hrs (low), plus 10 mins to finish
Protein: 52g
Ingredients:
*Spray oil
*500g lean rump steak
*1 large onion, sliced
*4-5 garlic cloves, minced
*250ml beef stock
*Squeeze lemon juice
*25g beef gravy granules
*50ml single cream
*1tbsp grated parmesan
*250g shop-bought skin-on fries
*2 handfuls rocket freshly chopped parsley, to serve (optional)
Method:
1. Spray a large frying pan with oil and place over a high heat. Add the steak and fry for a few minutes to get a lovely colour, before flipping to briefly sear the other side.
2. Transfer the seared steak to the slow cooker, and add the onion, garlic, beef stock, lemon juice, and gravy granules. Cook on low for 2-3 hours or on high for 4-6 hours, then stir in the cream and parmesan. Cook on high for a further 10 minutes, or until the sauce thickens.
3. Meanwhile, cook the fries according to the packet instructions.
4. Slice the steak and serve it over the fries with the rocket. Scatter some fresh parsley over the top, if you fancy.
5
Whisky Pulled Pork Sliders
Serves: 6
Prep time: 5-10 mins
Cooking time: 3 hrs (high), 6-7 hrs (low), plus 20 mins to finish
Protein: 34g
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Ingredients:
*Spray oil
*1 onion, finely diced
*600g pork shoulder steaks
*160ml pineapple juice
*80ml teriyaki sauce
*70g soft dark brown sugar
*50ml whisky
To serve:
*6 brioche buns
*6tbsp low-fat coleslaw
Method:
1. Spray a frying pan with oil and place over a medium heat. Add the onions and fry for a few minutes to soften, then transfer to the slow cooker. Add the pork, pineapple juice, teriyaki sauce, sugar and whisky, and cook on high for 3 hours or on low for 6-7 hours.
2. Once cooked, remove the pork from the slow cooker and set aside on a plate.
3. Transfer all the remaining sauce from the slow cooker into a saucepan and cook over a high heat for 15-20 minutes, or until reduced and thickened. Shred the pork using two forks, then add this to the pan and stir to coat in the sauce.
4. Dollop a good tablespoon of coleslaw on to the base of each brioche bun, then pile the pulled pork on top. Close the buns and serve.
5
‘Marry Me’ Chicken Loaded Potatoes
Serves: 4
Prep time: 5 mins
Cooking time: 3 hrs (high), 6-7 hrs (low), plus 30-35 mins to finish
Protein: 55g
Ingredients:
*2tsp cornflour
*800g chicken breast, diced
*80g sun-dried tomatoes, drained and sliced
*2tbsp low-fat red pesto
*2tsp Italian herbs
*1tsp paprika
*300ml chicken stock
*Handful baby spinach
*100ml single cream
*5-7 basil leaves, torn
*1tbsp grated parmesan, plus extra to serve (optional)
For the potatoes:
*900g Maris Piper potatoes, cut into 2cm cubes
*4tsp paprika
*2tsp garlic granules
*Spray oil
Method:
1. Mix the cornflour with 1tbsp water to make a slurry. Add this to the slow cooker, along with the chicken, sun-dried tomatoes, pesto, Italian herbs, paprika and stock. Cook on high for 3 hours or on low for 6-7 hours.
2. To prepare the crispy potatoes, toss the potato cubes with the paprika and garlic granules, and season with salt and pepper. Spray with oil and air-fry at 200°C for 20 minutes, shaking every 5 minutes. Alternatively, place on a lined baking tray and cook in an oven preheated to 220°C/200°C fan/gas mark 7 for 30-35 minutes. Turn halfway, and spray with more oil to get them nice and crispy.
3. When you’re almost ready to serve, add the spinach to the mixture in the slow cooker and stir until wilted, then add the cream, basil and parmesan. Stir and cook on high for 5-10 minutes to thicken the sauce.
4. Serve the chicken piled on top of the potatoes, with an extra grating of parmesan, if you like