Prep time: 30 minutes—but you get lunch for a week!
1 large onion, diced
4 cloves garlic, minced
3 stalks celery, diced
2 carrots, diced
2 medium red bell peppers, chopped
1 med green bell pepper, chopped
1 bunch kale, chopped; split into two batches
2 c frozen or fresh okra, chopped
1 can (15 oz) crushed tomatoes
1 c brown rice
1 (12 oz) package Andouille sausage cut into ½ in. rounds
2 t Tabasco sauce
4 T fresh thyme, mince OR 4 t dried
1 t salt (smoked salt is best)
1 t ground pepper
4 c chicken broth
3 T fresh parsley, minced
1 lb shrimp, peeled and deveined (pre-cooked is okay, just add them at the very end)
Add all ingredients in the first group to a slow cooker in the order listed. Only use ½ the kale.
Cover and cook on low for 8 -9 hours
One hour before it’s done cooking, toss in parsley, shrimp and second half of kale. Stir well.
Makes 6-8 servings.
This is a full meal, so no need to add anything else. Just eat or freeze and eat later!
Acknowledgements:
This recipe was only slightly modified from Judith Finlayson’s healthy slow cooker. Check it out here: http://www.amazon.com/Healthy-Slow-Cooker-Judith-Finlayson/dp/0778801330
Check out these other sites for more slow cooker recipes:
http://www.eatingwell.com/recipes_menus/collections/healthy_slow_cooker_recipes
http://healthyslowcooking.com/
http://www.fitnessmagazine.com/recipes/quick-recipes/dinner/seven-easy-slow-cooker-recipes/
http://www.cookinglight.com/cooking-101/techniques/slow-cooker-classics-00400000001101/