This easy slow-cooker recipe, from Chef Meg Galvin, author of The SparkPeople Cookbook (Hay House, 2011), takes minutes to prepare—and cooks while you’re busy living your life.
Prep time 10 min.
2 lbs boneless, skinless chicken breasts
2 Tbsp DIY Taco Seasoning (*recipe below)
1 cup low-sodium petite diced canned tomatoes, with juice
1 cup finely diced onion (about 1 medium onion)
1/2 cup finely diced celery
1/2 cup shredded carrots (or any fresh or frozen vegetables you have on hand)
1 cup salsa
3 Tbsp reduced-fat sour cream or nonfat Greek yogurt
- *Do It Yourself Taco Seasoning: Mix together 3 Tbsp ground cumin, 1 Tbsp ground chili pepper and 1 Tbsp red pepper flakes. Store in a closed container, away from light and heat, for up to 6 months.
- Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat, then layer the vegetables and salsa on top. Pour 1/2 cup water over the mixture, set on low and cook for 6 to 8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165 degrees F.
- When ready to serve, shred the chicken with two forks, then stir in the sour cream or nonfat yogurt. Wrap this dish in a whole wheat tortilla alongside mixed greens for a total of 305 calories per serving.
NUTRITION PER SERVING (salsa chicken only) 165 calories, 28 g protein, 7 g carbohydrates, 2 g fiber, 3 g fat, 68 mg cholesterol, 253 mg sodium
Recipe Variations: Try pork instead of chicken, add roasted peppers for smoky flavor or black beans for more fiber.
Slow Cooking Pointers
“Slow cooking is perfect for busy work days,” says Chef Meg. “It takes a little quick prep in the morning or the night before.” Here’s how to turn out flawless slow-cooked meals:
- Try frozen shredded veggies! They save time and, because they’re often flash-frozen right on a farm or nearby, they can be healthier than fresh produce that’s trucked in from a great distance.
- To ramp up flavor, brown meat before putting it in the slow cooker. Another way to boost flavor: heat veggies in a skillet until lightly browned before slow cooking.
- Got produce in the fridge that’s a little past its prime? Add it to whatever dish you’re making. Slow-cooking is a great way to use these veggies instead of tossing them.
From our sister publication, REMEDY's Healthy Living (Spring 2012)