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Copyright © 2018 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available at www.SavingDinner.com

Crock Cooker Club – February 2018— of 13

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Day 1: Aya’s Arroz con Pollo

Day 2: Beef Bourguignon

Day 3: Minestrone with Kale and Sweet Potato Gnocchi

Day 4: Pineapple Pulled Pork Sandwiches with Coca-Cola BBQ Sauce

Day 5: Pumpkin and Seafood Curry

Day 6: Chicken Pot Pie

Day 7: Beef Stroganoff

Day 8: Vegetable Curry

Day 9: Mexican Pork Mole

Day 10: Peruvian Fish Stew




MEAT/POULTRY/SEAFOOD 4 ounces cubed pancetta 1 whole chicken, cut up [R1] 2½ lbs. cubed chucked beef [R2] 6-7 lbs. pork shoulder [R4][R9] 1 lbs. salmon fillet 1 lbs. uncooked shrimp 1½ chicken breasts (boneless, skinless) [R6] 6 halibut filets [R10] 1 lbs. raw shrimp (already peeled and deveined if available) [R10] 1 lb. round steak [R7] CONDIMENTS Jar pimento stuffed olives [R1] Jar pitted capers [R1] Olive Oil [R1, R2, R6, R10] Spanish sofrito [R1] (In case you cannot find sofrito, see note in D1 recipe) Large bottle BBQ sauce [R4] Red or yellow Thai curry [R5] Fish sauce [R5] Ketchup [R4] Worcestershire sauce [R4] Steak sauce [R4] Dijon mustard [R7]

CANNED GOODS 2 -14 oz cans low sodium chicken broth [R1] 1 – 6 oz can tomato sauce [R1] 1 - 14 ounce can beef broth [R2] Tomato paste (small can) [R2] 1 -14 oz can whole tomatoes [R2] 3 -14 oz cans vegetable broth [R3] 1 - 28 oz can diced tomatoes [R3] 1 -15 oz can cannellini beans [R3] 1 -14 oz can coconut milk [R5]

1 ½ cup Fish stock (optional) [R5] 1 box vegetable broth [R8] 1 small can of diced green chilies [R8] 1 - 14 ounce can garbanzo beans [R8] 1 -14 ounce can chicken broth [R6] 1 box fish stock (optional) [R10] 1 - 14 ounce can diced tomatoes [R10] 1 small can or tube tomato paste [R9] 1 – 14 ounce can of beef broth [R7]

PRODUCE Garlic [R2, R4] Flat leaf parsley [R2] 1 bag of carrots [R2, R3] Thyme [R1, R2] Celery [R3] 3 large Onions [R2, R3, R4] 4 limes [R4, R5] 3 lemons [R4, R5] 1 orange [R4] 1 large piece Kombucha squash or medium sized butternut squash [R5] 1 small Napa cabbage or bok choy [R5] Cilantro [R5, R8, R10, R9] 10 green onions [R2] Kale [R3] 2 lbs. sweet potatoes [R3] 2 heads garlic [R8, R9, R10] Small bag of small red new potatoes [R8] 1 clamp shell of cherry tomatoes [R8] 1 medium red bell pepper [R8] 4 large Spanish onion [R8, R6, R9,R7] 1 medium head of cauliflower [R8] 1 bag of baby spinach [R8] 2 limes [R8] 4 medium carrots [R6] Celery [R6, R7] 1 habanero chili [R10] 1 large red onion [R10] 1 - 8 ounce container of white button mushrooms or cremini R7] FREEZER 1 -16 ounce bag peas [R3]

OTHER Dry red wine [R2] Brandy or cognac (optional) [R2]

Pineapple juice [R4] Dry white wine or dry vermouth

[R10]

DAIRY/DAIRY CASE Eggs [R3] [R6] 1 - 8oz container of reduced-fat sour cream [R7]

SPICES Granulated garlic [R1] Onion powder [R1, R4, R9] Garlic powder [R4] Dried oregano [R1] Kosher salt [R1, R2, R3, R4, R5, R8, R6, R10, R7, R9] Ground pepper (fresh or pre-ground) [R1, R2, R3, R4, R5] Bay Leaves [R1, R2, R3] Dried thyme [R3] Dried sage [R3] Black peppercorns [R4] Cinnamon sticks [R4] Star anise [R4] Turmeric [R1, R5] Paprika [R1] Ground cumin [R1, R9] Ground ginger [R1] Curry powder [R8] Black pepper (fresh or pre-ground) [R8, R6, R10, R7, R9] Sweet or smoked paprika [R9] Whole cloves [4] Chili powder [R9] Ground cinnamon [R9] 1 dried chipotle pepper [R9] DRY GOODS Long grain rice [R1] All-purpose flour [R2, R3 ,R6, R7] Granulated sugar [R5] Brown sugar [R4] Dark brown sugar [R9] Bitter sweet chocolate (bar form preferred) [R9] Raisins [R9] Bag of egg noodles [R7] BAKERY 6 potato buns (more for leftovers!) SHOPPING LIST LEGEND ** = Serving Suggestions

Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family’s needs.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.




Recipe 1 – Serves 6

INGREDIENTS:

1 teaspoon granulated garlic 1 teaspoon onion powder 1 teaspoon ground cumin

1 teaspoon paprika ½ teaspoon turmeric ½ teaspoon dried oregano ¼ teaspoon ground ginger 1 teaspoon black pepper

1 teaspoon Kosher salt 2 Tablespoon olive oil plus more for chicken

1 whole chicken cut up or 1 ½ lbs. of desired chicken pieces (bone-in, skin-on) 2 cups long grain white rice

½ cup Spanish sofrito* 2 14oz cans of low sodium chicken broth 1/3 cup water 1 can Spanish style tomato sauce 2 tablespoon pimento stuffed olives

1 teaspoon pitted capers 1 bay leaf

INSTRUCTIONS: In a small bowl, mix together spices and half of the salt and pepper. In a

separate dish, drizzle olive oil on chicken pieces and rub to coat. Season chicken with spice mixture and set aside. Place the remaining 2 tablespoons of olive oil in slow cooker along with the rice and sofrito and stir to combine. Pour the chicken broth and water along with the remaining salt and pepper, tomato sauce olives and capers and stir again to combine. Place chicken in slow cooker along with bay leaf, cover and set heat to 8 hours on low or 5 hours on high.

*Note: In case you are not able to find a jar of Spanish sofrito, you can make it by combining 1 large yellow onion, 1 green bell pepper, 1 head of garlic, 1 bunch of cilantro, ¼ cup Spanish olives with pimentos, 1 tablespoon capers, ½ tablespoon salt, ½ tablespoon black pepper, ½ tablespoon

dried oregano, ½ cup olive oil in a food processor or chopping up everything finely. Use what you

need and then freeze the rest in an ice cube tray and once frozen, remove from ice tray and store in freezer for up to three months. SERVING SUGGESTION: Serve with a large green salad.

GLUTEN FREE: Make sure all ingredients are free of gluten. NUTRITION: Per Serving: 732 Calories; 35g Fat; 46g Protein; 56g Carbohydrate; 2g Dietary Fiber;

157mg Cholesterol; 886mg Sodium. Exchanges: 3 1/2 Grain(Starch); 5 1/2 Lean Meat; ½ Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.





INGREDIENTS: 3 tablespoons all-purpose flour

Kosher salt and ground pepper 2½ pounds chuck beef, cubed 3 tablespoons olive oil

4 ounces cubed pancetta 2 garlic cloves, smashed 1 large onion, diced 2 carrots, peeled and cut in large slices

A handful of parsley with stems (or just the stems) 2 sprigs of thyme

2 bay leaves 2¼ cup red wine 3 tablespoons brandy or cognac (optional)

1 – 14 ounce can beef broth 1 tablespoon tomato paste 15 green onions 1 - 14 ounce can whole tomatoes

INSTRUCTIONS: Season flour with a little salt and pepper. Lightly coat beef with flour and set aside. In a sauté pan, add a tablespoon of less of oil and cook pancetta until it starts to turn brown around the edges. Remove from pan and place in slow cooker. Safely wipe pan with a

kitchen towel, place back on the stove, add remaining oil and brown meat. Once brown, set aside. Place remaining ingredients in slow cooker, season with salt and pepper and stir to combine. Place beef in in slow cooker and stir to combine. Place lid and allow to cook. Before serving, remove thyme springs and bay leaves.

SERVING SUGGESTION: Serve with hearty, crusty bread or you can quickly boil fresh pasta and lightly coat with butter or olive oil and sprinkle with fresh parsley.

GLUTEN FREE: Always make sure spices are free of gluten. Serve with gluten free bread or gluten free pasta. NUTRITION: Per Serving: 656 Calories; 38g Fat; 40g Protein; 18g Carbohydrate; 4g Dietary Fiber;

123mg Cholesterol; 1035mg Sodium. Exchanges: 1/2 Grain(Starch); 5 1/2 Lean Meat; 2 Vegetable; 4 1/2 Fat..





INGREDIENTS: 3 cups reduced-sodium vegetable broth

1 - 28 ounce can diced tomatoes 1 - 15 ounce can cannellini beans, drained 2 carrots, peeled and chopped

1 celery stalk, chopped 1 large onion, chopped 1 bunch kale, ribs removed and leaves chopped 1 teaspoon dried thyme

½ teaspoon dried sage 1 bay leaf 1 - 16 ounce bag of frozen peas Salt and ground black pepper

Ingredients for Gnocchi:

2 lbs. sweet potatoes, clean, peeled and halfed 2 cup all-purpose flour (plus more if needed) 1 large egg, beaten

salt

INSTRUCTIONS: Directions for soup: Place all ingredients but the peas in slow cooker and stir to combine. Cover and cook. 20 minutes before serving add half the bag of frozen peas (or more if desired) as well as the gnocchi (recipe follows). Season and taste before serving.

Directions for Gnocchi: Place potatoes in a medium saucepan and cover with water, season water with salt and bring to a boil.

Allow potatoes to cook until tender, about 8 to 10 minutes.) Once cooked, drain, and place pot on top of hot burner that had been turned off to allow extra water to evaporate. Mash potatoes and

allow to cool until they warm, but not hot. Add egg and combine. Add flour about a ½ cup or less at a time and mix together with a wooden spoon or your hands until you have a nice, pliable dough almost like Play-Dough. Once you’ve reached the desired consistency, roll half the dough into an even snake and cut about every half inch. You can mark the gnocchi with the tines of a fork or leave as is. Add to soup about 15 to 20 minutes before its done cooking. You’ll know the

gnocchi is done as it will float. SERVING SUGGESTION: Serve with grated Parmesan or Romano cheese.

GLUTEN FREE: Serve with any shape of gluten free pasta. NUTRITION: Minestrone Per Serving: 234 Calories; 1g Fat; 18g Protein; 41g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 409mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 2

Vegetable; 0 Fat. Gnocchi Per Serving: 278 Calories; 2g Fat; 7g Protein; 58g Carbohydrate; 4g Dietary Fiber; 35mg Cholesterol; 71mg Sodium. Exchanges: 4 Grain(Starch); 0 Lean Meat; 0 Fat.





INGREDIENTS: 3 lbs. pork shoulder

Kosher salt Peppercorns 2 cinnamon sticks

3 star anise 1 lime, halved 1 lemon, halved

1 orange, quartered

1 large onion, sliced thickly 2 garlic cloves, smashed ½ cup brown sugar

2 cups pineapple juice 1 large bottle of your favorite BBQ sauce 6 potato buns

INSTRUCTIONS: The night before cooking, cover the pork shoulder in salt. On the day of cooking, rinse off the salt and place in slow cooker. Fill with water until pork is covered a little less than half way. Place peppercorns, cinnamon sticks, star anise, citrus, onion and garlic in slow cooker and allow to cook on high for 8 to 10 o hours or until pork easily pulls apart. Remove from slow cooker and place on a plate or large bowl and allow to cool a little. Pull pork apart with two forks

or carefully with hands. Once shredded, place back in slow cooker along with enough BBQ sauce to evenly coat the pork and allow to cook on high for 30 minutes. Serve on potato buns. SERVING SUGGESTION: Serve with your favorite coleslaw.

GLUTEN FREE: Serve on your favorite gluten free bread of choice.

NUTRITION: Per Serving: 721 Calories; 35g Fat; 36g Protein; 67g Carbohydrate; 6g Dietary Fiber;

121mg Cholesterol; 1006mg Sodium. Exchanges: 2 Grain(Starch); 4 Lean Meat; 1/2 Vegetable; 1 Fruit; 4 1/2 Fat; 1 1/2 Other Carbohydrates..





INGREDIENTS: 1 - 14 ounce can coconut milk

1 ½ tablespoons yellow or red Thai curry paste 1½ cup of fish stock or water 3 tablespoons fish sauce

2 tablespoons granulated sugar Peel of 2 lemons Peel of 2 limes 1 lime, juiced

½ teaspoons turmeric 2 ¼ lbs. kombucha pumpkin or butternut

squash, peeled and cut into bite sized cubes 1 lbs. salmon, skinned and cut into bite sized

pieces 1 lbs. uncooked, peeled shrimp 1 small Napa cabbage or bok choy Cilantro, washed and chopped for serving

INSTRUCTIONS: Place coconut milk, curry paste, water (if using bouillon cube, dissolve in hot water before adding it to the slow cooker), fish sauce, sugar, citrus peel, turmeric and pumpkin or squash to slow cooker. Stir to combine and cook for 5 hours on low. About 45 minutes before serving, add the fish, shrimp and greens and continue to cook. Squeeze lime juice before serving.

Serve with cilantro. SERVING SUGGESTION: Serve with brown or regular jasmine rice. Basmati would also be delicious.

GLUTEN FREE: Make sure the curry paste is gluten free.

NUTRITION: Per Serving: 444 Calories; 23g Fat; 34g Protein; 26g Carbohydrate; 4g Dietary

Fiber;159mg Cholesterol; 346mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Fruit; 3 ½ Fat; 1/2 Other Carbohydrates.





INGREDIENTS: 1 cup chicken broth

2 tablespoons all-purpose flour 2 tablespoons olive oil 1½ teaspoon kosher salt

1¼ teaspoon ground black 4 medium carrots, thickly sliced

2 stalks celery, cleaned and sliced

1 onion, diced 1½ lbs. boneless, skinless chicken breasts 1 sheet puff pastry or roll of biscuits

1 egg, beaten with a little water 1 cup frozen sweet peas

INSTRUCTIONS: Place chicken broth, flour, oil and seasonings in slow cooker, whisk to

combine.Place carrots, celery, onion and chicken breast in slow cooker, stir to combine, place lid and allow to cook. During the last 35 minutes of cooking, you can either bake your favorite biscuits or you can place a sheet of puff pastry on a lined cookie sheet and cut into 6 or more individual squares, brush egg wash, then bake. Once the topping is in the oven, add the peas to the filling and allow to warm through. A soon as the biscuits or puff pastry is baked and the potpie

filling has cooked, serve the filling in a bowl and top with your puff pastry sheet or biscuit. SERVING SUGGESTION: Serve with a green salad.

GLUTEN FREE: You can either omit the biscuits or bake off your own using gluten free flour alternatives. Thicken filling with cornstarch or arrowroot in place of flour.

NUTRITION: Per Serving: 287 Calories; 10g Fat; 32g Protein; 16g Carbohydrate; 3g Dietary

Fiber;101mg Cholesterol; 717mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1 ½ Fat.




Recipe 7 – Serves 6 (with leftovers)

INGREDIENTS: 2 lbs. round steak, cut in 3in strips x 1/2in wide

½ cup of all-purpose flour Kosher salt and ground pepper 1 - 8 ounce container of mushrooms, cleaned

and halved 1 large Onion, chopped

2 tablespoon Dijon mustard 1 celery stalk, chopped

1 cup onion, chopped 1 - 14 ounce can beef broth ¼ cup water

Cooked Egg Noodles, 1 bag 1 cup reduced-fat sour cream

INSTRUCTIONS: Coat meat with flour, salt and pepper. Now add all ingredients, including the

meat, to the slow cooker, except for the noodles and sour cream. Stir well then cover and cook on low until meat is tender. Cook egg noodles 20 minutes before serving, following the directions on the bag. Add sour cream 10 minutes before serving over pre-cooked noodles.

SERVING SUGGESTION: Serve with a light, refreshing salad. GLUTEN FREE: Use gluten-free noodles and thicken stroganoff with cornstarch or arrowroot .

NUTRITION: Per Serving: 411 Calories; 20g Fat; 36g Protein; 21g Carbohydrate; 2g Dietary Fiber; 99mg Cholesterol; 541mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates..





INGREDIENTS:

4 cups vegetable broth 4 garlic cloves, minced

2 cups red potatoes, cleaned and sliced in half 2 cups cherry tomatoes 1 small can minced green chilies

1 red bell pepper, cored, seeded diced 1 large onion, chopped 1 medium head of cauliflower, chopped

2 ½ tablespoons curry powder

Salt and pepper to taste 1 can garbanzo beans, rinsed and drained

2 limes, juice only 1 - 14 ounce can coconut milk 2 cups of baby spinach leaves

1 – 8 oz container sour cream (dairy free if vegetarian) Cilantro, chopped

INSTRUCTIONS: Combine all the ingredients in the crock-pot; except for the spinach and coconut milk, sour cream and cilantro then stir until mixed well. Make sure you blend the spices by stirring consistently before leaving it to cook. When curry is done stir in the coconut milk and allow to cook for 30 minutes, stir in baby spinach and let sit for 5 to 8 minutes. Top with a spoon scoop of sour cream and cilantro.

SERVING SUGGESTION: Serve with brown rice. GLUTEN FREE: Make sure all ingredients are free of gluten.

NUTRITION: Per Serving: 653 Calories; 36g Fat; 26g Protein; 65g Carbohydrate; 18g Dietary Fiber;

34mg Cholesterol; 435mg Sodium. Exchanges: 3 Grain(Starch); 1 1/2 Lean Meat; 2 Vegetable; ½ Fruit; 0 Non-Fat Milk; 7 Fat.





INGREDIENTS:

1 large onion, chopped 3 garlic cloves chopped

3 lbs. pork shoulder 2 tablespoons sweet paprika (smoked if desired)

1 tablespoon chili powder 2 teaspoons ground cumin 1 teaspoon onion powder

1 teaspoon cinnamon

1/3 cup dark brown sugar ½ teapoon cloves

1 cup of water ½ of a 6 ounce can of tomato paste (3 ounces) 1 ounce of bittersweet chocolate, melted

1 whole dried chipotle pepper ½ cup of raisins Cilantro, chopped

INSTRUCTIONS: In a larger slow cooker, add the garlic and onion and then add the pork roast (whole). In a small bowl mix the spices and sugar with the water and tomato paste. Then pour over the pork roast. Add the softened chocolate square, blend the pepper and raisins in it and pour over roast, then cover. On low setting and let it cook. Place in chicken in slow cooker, cover and set heat to 8 hours on low or 5 hours on high. Once cooked, top with chopped cilantro.

SERVING SUGGESTION: Serve with whole-wheat tortillas and brown rice. Top with sour cream or shredded jack cheese if desired.

GLUTEN FREE: Serve on gluten free tortillas.

NUTRITION: Per Serving: 497 Calories; 34g Fat; 32g Protein; 18g Carbohydrate; 3g Dietary Fiber; 121mg Cholesterol; 232mg Sodium. Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; ½

Fruit; 4 1/2 Fat.





INGREDIENTS:

2 tablespoons olive oil 1 large red onion, diced

4 cloves garlic, diced 1 habanero pepper, diced (remove ribs and seeds

for less heat) 1 cup dry white wine or dry vermouth 1½ cups fish stock (or water)

1 - 14 ounce can diced tomatoes (with no added flavor)

1½ teaspoon kosher salt 1 teaspoons ground black pepper 6 pieces of halibut

1 lbs. shrimp, peeled and deveined 1 cup frozen sweet peas Cilantro, chopped

INSTRUCTIONS: Add olive oil, onion, garlic, pepper, wine, stock, tomatoes, seasonings and fish and allow to cook. About 30 minutes before it finishes cooking, add the shrimp and peas and allow to cook through. Check for seasoning and serve with fresh, chopped cilantro.

SERVING SUGGESTION: Serve with crusty bread. GLUTEN FREE: Skip the bread and serve with fluffy brown rice or quinoa if desired.

NUTRITION: Per Serving: 332 Calories; 10g Fat; 39g Protein; 12g Carbohydrate; 3g Dietary Fiber; 152mg Cholesterol; 733mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 1 Vegetable; 1 Fat;0 Other Carbohydrates.


copyright © 2018 leanne ely all rights reserved. may be ...€¦ · crock cooker club – february...

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