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The weather is starting to turn here in Australia and I’ve been craving warming slow cooked meals. So, I thought I’d collate a couple of my favourites:
- Beef and Mushroom Slow Cooked Casserole
- Slow Cooked Sicilian Chicken
- Slow cooked lentil dahl
Scroll down to find them all below. I hope you give them a try!
Beef and Mushroom Slow Cooked Casserole
Servings: 12 bariatric serves
Calories: 325kcal
Ingredients
- 1.5 kg beef chuck steak
- 2 tbs plain flour
- 2 tbs olive oil
- 1 onion chopped
- 8 French shallots peeled, halved
- 3/4 cup dry red wine
- 400 g can crushed tomatoes
- 1 cup beef stock
- 200 g cup mushrooms quartered
- 200 g Swiss brown mushrooms quartered
- 2 tbs chopped oregano
- 2 bay leaves
- Mashed potato to serve
- 1/4 cup chopped flat leaf parsley plus extra parsley, fried, to serve
Instructions
- Trim fat from beef and cut into 3cm pieces. Toss in flour, seasoned with salt and pepper, to coat well.
- Heat 1 tbs oil in a frying pan and cook beef in batches until browned. Transfer to a plate. Add remaining oil to same pan and cook onion and shallots for 5 minutes or until softened. Deglaze pan with red wine, scraping bits from base of pan. Add tomatoes, stock, mushrooms, oregano and bay leaves. Season to taste.
- Transfer mixture to slow cooker and cook on high for 4-6 hours or on low for 6-8 hours.
- Cook potato minis as per packet instructions. Stir chopped parsley through the casserole. Serve with potatoes and garnish with fried parsley.
Notes
- If you don’t have a slow cooker, follow recipe to end of step 2, then simmer, covered on low heat for 2 hours until tender.
- If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need.
Nutrition
Calories: 325kcal | Carbohydrates: 7g | Protein: 27g | Fat: 20g | Saturated Fat: 8g | Cholesterol: 76mg | Sodium: 152mg | Potassium: 628mg | Fiber: 1g | Sugar: 3g | Vitamin A: 210IU | Vitamin C: 6mg | Calcium: 42mg | Iron: 3mg
Slow Cooked Sicilian Chicken
This delicious slow cooked chicken will become a family favourite in an instant!
Servings: 8 bariatric serves
Calories:
Ingredients
- 1 tablespoon olive oil
- 8 Chicken Thighs
- 1 red onion cut into wedges
- 1 red capsicum seeded, coarsely chopped
- 1 yellow capsicum seeded, coarsely chopped
- 2 garlic cloves crushed
- 1 tablespoon finely chopped oregano
- 1/2 cup dry white wine
- 400 g can cherry tomatoes
- 1 cup reduced salt chicken stock
- 1/2 cup Sicilian olives
Instructions
- Heat the oil in a large frying pan or flameproof casserole pan over medium-high heat. Cook combined chicken, in 2 batches, turning occasionally, for 5 mins or until golden brown. Transfer to a plate.
- Add onion and combined capsicum to pan. Cook, stirring, for 5 mins or until onion softens. Add the garlic, anchovy and oregano and cook, stirring, for 1 min or until aromatic. Return chicken to pan and pour over wine. Bring to the boil.
- Transfer the chicken mixture to a slow cooker. Add the tomato, stock and olives. Cover and cook for 3 hours on high (or 6 hours on low) or until chicken is almost falling off the bone and sauce thickens slightly. Season.
Notes
- If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need.
Slow Cooked Lentil Dahl
Packed with protein and fibre – just set and forget!
Servings: 8 bariatric serves
Calories:
Ingredients
- 1 onion finely chopped
- 200 g pumpkin cut into 3cm pieces
- 200 g cauliflower cut into 3cm pieces
- 1 small eggplant cut into 3cm pieces
- 1.5 cups red lentils
- 400 g can diced tomatoes
- 2 garlic cloves crushed
- 1 tablespoon finely grated ginger
- 1 teaspoon turmeric
- 2 teaspoon vegetable oil
- 1 teaspoon cumin seeds
- 12 curry leaves
- 500 ml 2 cups vegetable stock or chicken stock, warmed
Instructions
- Place the onion, chopped pumpkin, cauliflower, eggplant, split peas, tomato, garlic, ginger, chilli and turmeric in the bowl of a 5L slow cooker.
- Heat oil in a frying pan over medium heat. Add the cumin and curry leaves, if using, and cook until aromatic. Add to the slow cooker.
- Pour the warm stock over the vegetables and stir to combine. Season with pepper. Cover the slow cooker and cook on High for 31 ⁄2-4 hours or until the vegetables and split peas are tender.
- Serve with a dollop of plain yoghurt for an extra protein boost
Notes
- If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need.
- Recipe adjusted from Taste
