SHOW ALL
HEALTH
NUTRITION
RECIPES
FITNESS
WORKOUTS
LIFESTYLE
EMPLOYEE
SEARCH
Healthy Crockpot Freezer Meals
SHARE
               
Download PDF
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!

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 and 1 medium sized plastic freezer bag

 

PREP

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

 

COOK

  1. The night before cooking, move freezer bag to your refrigerator to thaw
  2. The morning of cooking, pour contents of freezer bag into your crockpot and add water
  3. 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)

INGREDIENTS:

  • 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

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

 

COOK

  1. The night before cooking, move freezer bag to your refrigerator to thaw
  2. The morning of cooking, pour contents of freezer bag into your crockpot and add broth
  3. Cook on low setting for 6-8 hours or until chicken is cooked through and tender
  4. 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

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

 

COOK

  1. The night before cooking, move freezer bag to your refrigerator to thaw.
  2. The morning of cooking, pour contents of freezer bag (meat first) into your crockpot and add water
  3. Cook on low setting for 6-8 hours or until chicken is cooked through and tender
  4. 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

  1. Label your large freezer bag
  2. Mix together soy sauce, honey, and lemon juice
  3. 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
  4. Add all remaining ingredients (except the broth) to your large freezer bag
  5. Place the medium freezer bag containing the salmon inside the large freezer bag
  6. Remove as much air from the large freezer bag as possible, seal, and lay flat in your freezer

 

COOK

  1. The night before cooking, move freezer bag to your refrigerator to thaw
  2. The morning of cooking, pour contents of freezer bag (except salmon) into your crockpot and add broth
  3. Cook on low setting for 6-8 hours or until the rice is almost tender
  4. 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

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

 

COOK

  1. The night before cooking, move freezer bag to your refrigerator to thaw
  2. The morning of cooking, pour contents of freezer bag into your crockpot
  3. Cook on low setting for 6-8 hours
  4. 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.

 

Shopping List

Meat

4 pounds boneless skinless chicken breast

2 pounds salmon fillet

2 pounds ground turkey

                                                                                       

Produce

4 pounds sweet potatoes     

1 zucchini

1 bundle fresh asparagus

1 jalapeno

Frozen corn

4 yellow onions

Carrots

4 tomatoes

2 green bell peppers 

1 lime

3 garlic

Green beans

1 broccoli

Lemon juice

 

Spices

Salt

Pepper

Ground thyme

Chili powder

Red pepper flakes

Fresh cilantro

Garlic powder

Paprika

Ground cayenne

White sugar

Onion powder

 

Grocery

Dijon mustard

1 can black beans

soy sauce (low sodium)

4 can fire-roasted or original diced tomatoes (low sodium)

1 can chickpeas

1 can red kidney beans

2 cans tomato paste

2 can mild red enchilada sauce

2 boxes of broth - chicken or vegetable (low sodium)

Avocado oil

Honey

                                                



You Might Also Like...

Asian Cabbage Mango Slaw

Read this article

Grilled Asian Salad

Read this article

Super Food Noodle Salad

Read this article