Sacred Heart - Inspiring Health

ONE POT LOOKING TO SAVE TIME IN THE KITCHEN, WHILE ALSO CREATING HEALTHY MEALS FOR YOUR FAMILY? ONE POT IS ALL YOU NEED. IT SOUNDS TOO good to be true—cooking an entire meal in just one pot. No matter what you put in your slow-cooker, however, it is entirely possible to cut down on time you spend in the kitchen without cutting out any nutrition or flavor. "One pot meals are a huge time-saver," says Heather Krieger, dietitian with HSHS Sacred Heart and St. Joseph's hospitals. "You can add your meat, vegetables, and sometimes even fruit and grains to have a one-stop shop for your evening meals—and it cooks while you're away from home! This is also a good way to use more fresh herbs and seasonings so you can make your meals heart-healthy by cutting the sodium content." Krieger notes that cooking in a slow cooker can also up the health factor of your meals by tenderizing and adding flavor to less expensive cuts of meat. "Don't forget that the crock pot can provide healthy, balanced meals for you and your family," Krieger says. "If cooled properly, you can bag and freeze meals for future lunches and dinners." Kitchen Shortcuts Looking for more ways to save time? We've got you covered. 1. Whether homemade or store- bought, you can freeze stock in single-serving sizes by using muffin tins. Then when you get ready to cook, just pop out the amount you need! 2. Meal-planning at the beginning of each week can save you both time and money, and leave you always knowing what you're having for dinner. If you want to get your kids involved, let them create a menu for a day. 3. Don't be scared of using frozen veggies to cut down the time you spend cooking them, but beware—make sure you check the label and get vegetables without added sodium or sauces to keep your meal heart-healthy. WONDERS Slow Cook Pork Carnitas INGREDIENTS 2 pounds pork tenderloin roast 1 can (12–16 ounces) low sodium black beans 1 medium onion, diced 1 tsp cumin 1 16 ounce jar salsa 1 10 ounce can low sodium canned tomatoes Whole grain tortillas Assorted toppings, including low fat cheese, salsa, light sour cream, cilantro, onions, and avocado DIRECTIONS 1. Place all ingredients except for tortillas in one pot and cook on low for 8–10 hours. 2. Once cooked, remove roast from slow cooker and shred. Drain juice out of pot, reserving some in a small bowl. Leave onions and tomatoes in pot. 3. Add meat back into the pot and stir. Add some of the reserved juice back. 4. Serve on tortillas with desired toppings. 1 4 I N S P I R I N G H E A LT H

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