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Hello!
Thank you for your purchase of this ebook.
First things first: I am not a doctor, a nutritionist, a dietician or anything other
than your friendly-neighbor-next-door crockpot lady.

I have done my very best to ensure that the recipes in this ebook have met the
nutrition information stated but I can in NO WAY be responsible for the cited
data. I have used the calorie counter services available, for free, on the internet at
CalorieCount.com.
I am not affiliated with CalorieCount.com and chose that website for ease of use.
Other free calorie counting websites that are available online are:
MyFitnessPal.com and SparksPeople.com.
The recipes in this ebook have all appeared elsewhere. I have written 4 slow
cooker cookbooks, write for Simply Gluten Free Magazine, have contributed
recipes to ABC.com, and run the AYearofSlowCooking.com website.
This compilation is for ease of use – and because readers have specifically asked
for low-carb and “keto” dinnertime recipes.
You will notice that this book is quite “heavy” on meat. That is because meat is
naturally practically carb-free. Cooking meat in the slow cooker is quite easy to do
and many of my readers cook all of the meat for the entire work week on a
weekend day to bring for lunches or to add to a salad, etc.
If you are brand new to the keto diet, please contact your own doctor and
conduct your own research. If you are looking for an inexpensive way to monitor
your ketosis, these strips found on Amazon have proven helpful to many.
If you have any questions, please email me at [email protected]
For the purposes of this ebook, I have opted to include 30 Dinner Time recipes.
You most certainly can use your slow cooker for any of your meals, but from
answering reader recipes, it really is obvious that the dinner time rush is the most
valuable use of the slow cooker.

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There are 30 recipes here --- one for each day of the month.
I like to meal plan, and one of the great things about using your slow cooker is
that it forces you to meal plan because you need to already have the food in the
house in order to plop it into the pot before you leave the house for work.
I highly recommend using a programmable slow cooker. These pots are designed
to flip over to a “warm” setting once your food is fully cooked and it will
automatically keep the food at a lower “buffet-type” temperature until you reach
home safely.
It is not recommended to use a light or Christmas tree timer or anything rigged
together – in order to keep your dinner in the “food safe” zone, it needs to either
be actively cooking or cooling. Please use a cooker designed for this purpose.
If you are in the market for a new slow cooker, these are the makes and models I
personally recommend: http://stephanieodea.com/store/#slowcookers
The foods selected in this ebook are naturally low in carbs. Most of the food will
feed 4-6 people. If you are cooking for yourself, I would suggest simply following
the recipe as written and then freezing the leftovers.
If that doesn’t seem like something you’d like to do, you may cut the recipes
down to size and fit them into a smaller capacity slow cooker.
The timing of the recipes will be the same as long as you also reduce the size of
the pot. Slow cooker recipes are written with the idea that the pot is 2/3 to 3/4 of
the way full.

Everything in this ebook, in my cookbooks, and on my website has been made

completely free of gluten due to a family allergy. If you are not gluten free, simply
ignore my notes. If you are new to living gluten free, please email me and I will
send over a complimentary copy of my “Going Gluten Free Without Going Crazy”
ebook.

Enjoy!! Happy Slow Cooking!!

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Steph

Keto CrockPot Slow Cooker Cookbook

30 Dinner Time Recipes with 8 Carbs or Less Per Serving

3 packet Pot Roast

A-1 and Dijon Steak
Basic Turkey Breast
Barbecued Shrimp
Blue Cheese and Steak Roll-Ups
Cajun Pulled Pork
Chicken Parmesan Meatloaf
Chicken Puttanesca
Corned Beef and Cabbage
Dry Rub Leg of Lamb
Garlic and Onion Chicken
Greek Spareribs
Italian Lemon and Parmesan Chicken
Jalapeño Pepper Chicken
Jamaican Salmon
Java Roast
Lemon and Dill Salmon with Spinach
Lemon and Herb Roasted Chicken
Lemon Pepper Ribs
Mediterranean Beef Brisket
Mint and Pistachio Crusted Lamb Roast
Mystery Chicken
No Bean Chili
Parmesan Tilapia
Pesto Fillet of Sole
Pot Roast with Cremini Mushrooms
Rotisserie Chicken
Salsa Turkey Breast
Spicy Sticky Mustard Ribs

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Tandooried Pork Chops

3 packet Pot Roast

Serves 8

3 pounds chuck roast

1 (1-ounce) packet ranch salad dressing mix
1 (1-ounce) packet Italian seasoning salad dressing mix
1 (1-ounce) peppercorn and garlic steak seasoning mix
3 cups water, divided

Use a 4-quart slow cooker. Place the meat into the bottom of your cooker and sprinkle on the
dry spices. Add 1 cup of water. Cover and cook on low for 8 hours, or on high for about 5
hours.
When meat is fork tender, remove it from the pot with kitchen tongs, and set aside. Add the
remaining two cups of water to the pot, and turn to high. Return the meat and cook on high for
an additional 20 to 30 minutes, or until gravy is hot.

Total carbohydrates: 2.1g Protein: 56.4g Calories: 378

A-1 and Dijon Steak

Serves 6

3 pounds chuck/rump roast or rib eye steaks

2 tablespoons A-1 Sauce
2 tablespoons prepared Dijon mustard
1/4 cup white wine

Use a 4-quart slow cooker. Combine the A-1 and Dijon in a small mixing bowl and smear this
paste evenly over all sides of the meat. Place the meat into the slow cooker and add the wine
to the base of the meat – take care to not “wash” the sauce off of the meat. Cover and cook on
low for 6 to 8 hours. You want the meat to be super tender and easy to cut with a fork. If it’s
not that way after 8 hours, take the meat out of the pot, cut it into a few chunks and return for
an additional 1 hour or so on high.

Total carbohydrates: 0.6g Protein: 82.2g Calories: 463

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Basic Turkey Breast
Serves 4 to 6

4 pounds turkey breast

1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1 tablespoon garlic powder
1/2 cup butter (1 stick)

Place the turkey into your slow cooker and sprinkle the salt, pepper, and garlic powder all over
the top. Add the entire stick of butter. Cover and cook on low for 8 hours, or on high for about
5 hours.

Total carbohydrates: 1.2g Protein: 89g Calories: 655

Barbecued Shrimp
Serves 4

2 pounds jumbo shrimp, peeled and deveined

1/2 cup butter
1/4 cup olive oil
1/4 cup Worcestershire sauce (I use gluten free)
1 1/2 tablespoons tabasco sauce
1 teaspoon kosher salt
1 teaspoon black pepper
3 lemons, juiced
1 tablespoon fresh chopped basil

Use a 6-quart slow cooker. Place the cleaned raw shrimp into your cooker and add all of the
ingredients to the pot. Stir to combine (ok if butter is in stick and not melted). Cover and cook
on high for 2 hours, stirring every 30 minutes. Your shrimp is finished when they are all pink.

Total carbohydrates: 3.4g Sugars: 7.1g Protein: 40.7g Calories: 491

Blue Cheese and Steak Roll Ups

Serves 4

4 round tip steaks, pounded thin (approx. 1.5 lbs)

1/2 cup red wine

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1/4 cup soy sauce (I use gluten free)
4 garlic cloves, minced
8 ounces crumbled blue cheese

Use a 4-quart slow cooker. Marinate the steaks overnight in red wine, soy sauce, and garlic in a
plastic zippered bag in the refrigerator. In the morning, dump out the contents of the bag into
your slow cooker. Take the meat out and roll each piece around 2 ounces of blue cheese and
place back into the pot, seam side down.
Cover and cook on low for 4 to 5 hours (the meat is thin and will cook quickly).

Total carbohydrates: 5.8g Sugars: 2.3g Protein: 82.1g Calories: 667

Cajun Pulled Pork

Serves 6

4 pounds pork shoulder

1 tablespoon brown sugar
1 teaspoon cumin
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon cayenne pepper
1 teaspoon smoked paprika
1 teaspoon black pepper
1 onion, sliced in rings
1 tablespoon butter
1 tablespoon liquid smoke
1 cup water

Use a 6-quart slow cooker. Place the meat into your slow cooker. In a small mixing bowl
combine all of the dried spices and the brown sugar. Smear this paste evenly over all sides of
the pork. Sprinkle onion rings on top and add the butter and liquid smoke. Pour water around
the base of the meat, taking care not to “wash” the spices off of the pork.
Cover and cook on low for 7 to 9 hours or on high for about 5 hours. Shred completely with
forks before serving.

Total carbohydrates: 4.6g Dietary fiber 0.8g Sugars: 2.6g Protein: 70.9g Calories: 920

Chicken Parmesan Meatloaf

Serves 6

1 pound lean ground chicken

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1 onion, finely diced
2 large eggs
1 tablespoon dried Italian seasoning
1 tablespoon garlic powder
1/2 cup prepared pasta sauce, divided
2 cups shredded mozzarella cheese, divided

Use a 6-quart slow cooker with an inserted 9 x 5 x 3 loaf pan. In a mixing bowl, combine the
chicken, onion, eggs, Italian seasoning, garlic powder, 1/4 cup of pasta sauce, and 1 cup of the
shredded cheese.
Mix well using your hands or a large spoon until fully combined. Press this meat mixture into
the loaf baking pan. Pour the additional 1/4 cup of pasta sauce evenly over the top and add the
rest of the cheese.
Place the baking dish into a dry slow cooker insert and cover. Cook on low for 7 to 8 hours or on
high for about 4 hours.

Total Carbohydrates: 6.3g Dietary fiber 1.1g Sugars 3.3g Protein: 27.5g Calories: 202

Chicken Puttanesca
Serves 4

4 boneless, skinless chicken thighs

1 pint cherry tomatoes, halved
3 garlic cloves, minced
1 tablespoon dried oregano
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon ground black pepper
1/4 teaspoon kosher salt
1 cup Kalamata olives, pitted
4 ounces fresh mozzarella cheese, sliced

Use a 4-quart slow cooker. Place the chicken into the insert. Add the tomatoes, garlic, oreano,
red pepper flakes, black pepper, and salt. Toss with a spoon to combine. Pour in olives. Cover
and cook on low for 5 to 6 hours, or on high for about 4 hours. Uncover, and place cheese slices
on top. Cook with the lid off for an additional 15 minutes on high, or until cheese has melted
fully.

Total carbohydrates: 7.1g Dietary fiber: 2.4g Sugars: 1.6g Protein: 74.6g Calories 480

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Corned Beef and Cabbage
Serves 6

3 pounds corned beef and enclosed seasoning packet

1 tablespoon Worcestershire sauce
1 pound cabbage

Use a 6-quart slow cooker. Run the corned beef under cold water for a few minutes to wash
away much of the brine. Pat dry with paper towels and place into your slow cooker with the
layer of fat on top. Sprinkle on the dry seasonings from the enclosed packet.
Add Worcestershire sauce. Nestle cabbage wedges into the pot, surrounding the meat. Cover
and cook on low for 8 to 10 hours, or on high for about 6 hours. Your meat is cooked when it
shreds easily between two forks.

Total carbohydrates: 4.9g Sugars: 2.9g Dietary fiber: 1.9g Protein: 31.3g Calories: 406

Dry Rub Leg of Lamb

Serves 8

4 pounds boneless leg of lamb

1/2 teaspoon black pepper
1/2 teaspoon kosher salt
1/2 teaspoon dried rosemary
1/2 teaspoon garlic powder
1/2 cup water

Use a 4-quart slow cooker. Rub all the seasonings on the lamb and place it into your slow
cooker. Pour the water around the base of the lamb, trying not to “wash” the seasoning off of
it. Cover and cook on low for 8 to 10 hours, or on high for about 5 hours. Your lamb is fully
cooked when it has relaxed completely and is spoon-tender.

Total carbohydrates: 0.3g Sugars: 0 Protein: 63.7g Calories: 423

Garlic and Onion Chicken

Serves 4 to 6

2 onions, peeled and cut into wedges

1 head garlic, peeled (10 cloves)

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4 pounds chicken (whole or parts, your choice)
2 lemons, juiced
1 tablespoon olive oil
1 tablespoon melted butter
1 tablespoon dried oregano
1 tablespoon dried parsley

Use a 6-quart slow cooker. Put the onions and garlic into the insert, and add the chicken on top.
In a small bowl, combine the lemon juice, oil, butter, oregano, and parsley. Spread this mixture
evenly over all the chicken.
Cover and cook on low for 7 to 8 hours or on high for about 5 hours. If you’re cooking a whole
chicken, check the internal temperature before serving to make sure it registers at least 165°.

Total carbohydrates: 6.7g Dietary fiber 1.5g Sugars 2.0g Protein: 106.2g Calories: 622

Greek Spareribs
Serves 4

4 pounds pork or beef ribs

1 tablespoon kosher salt
1 teaspoon ground coriander
1/2 teaspoon fennel seeds
1 teaspoon ground cumin
1 teaspoon anise
1 teaspoon ground mustard
1 tablespoon garlic powder
1 teaspoon ground cinnamon
1/2 teaspoon whole black peppercorns (leave intact)
4 whole cloves (leave intact)
1 tablespoon honey

Use a 6-quart slow cooker. Place the ribs into the bottom of your insert. In a mixing bowl
combine all the dried spices and the tablespoon of honey. Smear this paste evenly over the top
and all sides of the meat. Cover and cook on low for 7 to 9 hours, or on high for about 5 hours.
Your ribs are finished when the meat falls easily from the bone.

Total carbohydrates: 7.4g Dietary fiber: 1g Sugars: 4.9g Protein: 119.5g Calories: 682

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Italian Lemon and Parmesan Chicken
Serves 6

4 pounds chicken (whole roaster or chicken parts)

1/2 grated Parmesan cheese
1 tablespoon dried Italian seasoning
1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon paprika
1 teaspoon celery seed, crushed
1 teaspoon kosher salt
1/2 teaspoon ground black pepper
2 lemons, juiced
4 tablespoons butter, melted

Use a 6-quart slow cooker. Place the chicken breast-side down into your cooker. Combine the
cheese and all of the dried seasonings in a small bowl. Rub this mixture evenly over all sides of
the chicken, inside and out.
Pour on lemon juice and melted butter. Cover, and cook on low for 7 to 8 hours, or on high for
about 4 to 5 hours. Check internal temperature with a meat thermometer before serving to
ensure it reaches at least 165°.

Total carbohydrates: 3.1g Dietary fiber 0.7g Sugars: 1.1g Protein: 88.3g Calories 545

Jalapeño Pepper Chicken

Serves 6

3 pounds chicken thighs or breast pieces

12 slices pepperoni, diced
1/2 cup pickled jalapeño pepper slices, drained
4 ounces cream cheese, softened
1 cup shredded mozzarella cheese

Use a 4-quart slow cooker. Place the chicken into the insert. Top with pepperoni slices and
peppers. Dot cubes of cream cheese over the top and add in the mozzarella. Cover and cook on
low for 6 hours.

Total carbohydrates: 0.7g Protein: 71g Calories: 476

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Jamaican Salmon
Serves 2

Aluminum foil or parchment paper

1 pound salmon
1/8 teaspoon dried thyme
1/8 teaspoon ground cloves
1/8 ground ginger
1/8 ground nutmeg
1 teaspoon onion powder
1 teaspoon white sugar
1/4 teaspoon chipotle chili powder
1/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1 teaspoon kosher salt

Use a 6-quart slow cooker. Spread out a length of foil or parchment paper onto your
countertop and place the fish directly into the center. In a small mixing bowl, combine all of the
dried spices and seasonings. Sprinkle all over the fish. Fold over the foil or paper and crimp the
edges to make a fully enclosed packet.
Place this packet into a dry slow cooker insert and cook on high for 2 hours or until fish flakes
easily with a fork.

Total carbohydrates: 3.7g Dietary fiber 0.5g Sugars 2.4g Protein: 44.2g Calories: 314

Java Roast
Serves 8

1 yellow onion, peeled and sliced in rings

1 red bell pepper, seeded and chopped
8 ounces sliced mushrooms
5 garlic cloves, smashed
3 pounds chuck roast
3/4 cup strong brewed coffee
1 tablespoon Worcestershire sauce
3 tablespoons red wine vinegar
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 ounces cream cheese, room temperature, to add later

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Use a 4-quart slow cooker. Put the onion, pepper, mushrooms, and garlic into the stoneware
and lay the meat on top. Add the coffee, Worcestershire sauce, vinegar, salt, and pepper.
Cover and cook on low for 7 to 8 hours or on high for about 5 hours. Your meat is fully cooked
when it can cut easily with the side of a fork.
Carefully remove the meat from the pot using tongs, and whisk in the cream cheese until fully
melted. Serve meat with gravy spooned over the top.

Total carbohydrates: 4.8g Sugars: 2.3g Dietary fiber: 0.8g Protein: 58.6g

Lemon and Dill Salmon with Spinach

Serves 4

Aluminum foil or parchment paper

12 ounces fresh spinach leaves
2 pounds salmon
3/4 teaspoon kosher salt
1/2 teaspoon black pepper
2 teaspoons dried dill
2 lemons, juiced

Use a 6-quart slow cooker. Lay out a length of foil or parchment paper onto your kitchen
countertop (or 4 lengths, if you want to make individual packets).
Mound the fresh spinach leaves in the center, and place a fish fillet on top. Sprinkle on dry
spices and squeeze on lemon juice. Fold the foil or paper over and crimp the edges to create a
fully enclosed packet.
Place the packet into your slow cooker (do not add water). Cover, and cook on high for 2 hours
or until fish flakes easily with a fork. Serve with additional lemon.

Total carbohydrates: 3.5g Dietary fiber: 2.0g Protein: 46.6g Calories: 321

Lemon and Herb Roasted Chicken

Serves 4 to 5

5 pounds chicken (whole or parts, your choice)

1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1 head garlic, cloves whole but peeled
2 lemons, sliced
3 to 4 sprigs fresh rosemary

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Use a 6-quart slow cooker. Place the chicken breast-side down into your slow cooker. Sprinkle
on salt and pepper, and place garlic cloves inside of cavity with rosemary. Place slices of lemon
evenly over the top of the bird. Do not add water. Cover and cook on low for 8 hours, or on
high for about 6 hours. Check internal temperature before serving, it should reach 165°.

Total carbohydrates: 0.1g Protein: 131.5g Calories: 685

Lemon Pepper Ribs

Serves 5

4 pounds beef or pork ribs

2 tablespoons garlic powder
2 tablespoons kosher salt
2 tablespoons black pepper
3 lemons, juiced

Use a 6-quart slow cooker. Cut the ribs to fit your stoneware. In a small bowl, combine the
garlic powder, salt, and pepper. Rub the rack of ribs with the dry mixture, covering all sides. Put
the ribs into the slow cooker. If you have extra seasoning, sprinkle it on top. Juice lemons onto
the ribs. Cover and cook on low for 7 to 10 hours or on high for about 5 hours. The meat will be
more tender if you cook it on low.

Total carbohydrates: 4.1g Sugars: 0.8g Protein: 110.9g Calories: 692

Mediterranean Beef Brisket

Serves 4 to 6

3 pounds beef brisket

1 tablespoon herbes de Provence
1 tablespoon Dijon mustard
1 teaspoon kosher salt
1 teaspoon ground black pepper
1 (14.5-ounce) can fire roasted tomatoes
1 cup red wine

Use a 6-quart slow cooker. Place the brisket in the insert. In a small mixing bowl, mix together
the herbes de Provence, mustard, salt, and pepper. Spread this sauce evenly over the meat,
flipping a few times with kitchen tongs to get good coverage. Add can of tomatoes. Pour wine
around the base of the meat, taking care not to “wash” the sauce or tomatoes off. Cover and
cook on low for 8 to 10 hours or until the meat is tender and can be cut easily with a fork.

Total carbohydrates: 4.1g Dietary fiber: 1.0g Sugars: 2.1g Protein: 69.6g Calories: 469

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Mint and Pistachio Crusted Lamb Roast
Serves 6

4 pounds bone-in leg of lamb

8 garlic cloves, minced
1/4 cup pistachios, minced
1/4 cup fresh mint leaves, chopped
2 lemons, juiced

Use a 6-quart slow cooker. In a small mixing bowl, mash together the garlic, pistachios, and
mint together (if you have a mortar and pestle, use that) and smear this paste evenly on all
sides of the lamb. Add the juice of two lemons. Cover and cook on low for 8 hours, or until meat
has begun to lose shape and can easily be pulled apart between two forks.

Mystery Chicken
Serves 5

4 pounds boneless chicken thighs

1/2 cup dijon mustard
2 tablespoons maple syrup
1 tablespoon seasoned rice wine vinegar
1 tablespoon fresh chopped rosemary, garnish to add later

Use a 4-quart slow cooker. Place the chicken into the insert. In a mixing bowl, whisk together
the sauce ingredients. Pour evenly over the top of the chicken. Cover and cook on low for 6 to 7
hours. Before serving, sprinkle the chopped rosemary over the top of each serving.

Total carbohydrates: 6.9g Dietary fiber: 0.8g Sugars: 5.2g Protein: 106.2g Calories: 587

No Bean Chili
Serves 12

4 pounds lean ground beef

2 red onions, peeled and diced
3 (14.5-ounce) cans tomatoes with garlic, drained
1 (15-ounce) can tomato sauce
2 tablespoons ground cumin
1 1/2 teaspoon kosher salt

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1 teaspoon ground black pepper

Optional toppings: cheese, sour cream, sliced avocado

Use a 6-quart slow cooker. Add the beef and onion to a large skillet on the stovetop over
medium heat and cook, stirring to break up the meat, until browned and the onion is
translucent.
Add the meat and onions to the insert and stir in the rest of the ingredients. Cover and cook on
low for 8 hours or on high for about 4 hours. Serve with desired toppings.

Total carbohydrates: 8.2g Dietary fiber: 2.3g Sugars 5g Protein: 47.6g Calories: 319

Parmesan Tilapia
Serves 4

Aluminum foil or parchment paper

1/4 cup mayonnaise
1/2 cup shredded Parmesan cheese
4 garlic cloves, minced
2 lemons, juiced
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
4 tilapia fillets (approx 2 pounds)

Use a 6-quart slow cooker. In a small mixing bowl, combine all of the ingredients outside of the
fish fillets.
Spread out a length of foil or parchment paper onto your kitchen countertop and place the fish
fillets directly into the center. Spread the sauce evenly over all of the fish. Fold the foil or paper
over and crimp the sides to create a fully enclosed packet. Place the packet into your slow
cooker (do not add water). Cover and cook on high for 2 hours, or until fish flakes easily with a
fork.

Total carbohydrates: 4.6g Sugars: 1g Protein: 42.5g Calories: 249

Pesto Fillet of Sole

Serves 4

Aluminum foil or parchment paper

2 pounds fillet of sole fillets
1/4 tablespoon prepared pesto
1/4 cup shredded parmesan cheese

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Use a 6-quart slow cooker. Spread out a length of foil or parchment paper onto your kitchen
countertop and place the fish fillets directly into the center. Spread the pesto evenly over the
top. Add shredded parmesan cheese. Fold over the foil or paper and crimp the sides to make a
fully enclosed packet. Place this packet into a dry slow cooker and cover. Cook on high for 2
hours, or until fish flakes easily with a fork.

Total carbohydrates: 2.0g Sugars: 1.0g Protein: 52.7g Calories: 344

Pot Roast with Cremini Mushrooms

Serves 6

5 pounds boneless beef chuck or rump roast

1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
2 tablespoons olive oil
1 pound cremini mushrooms, sliced
1 pound cauliflower florets
2 yellow onions, peeled and sliced in rings
2 cups beef broth

Use a 6-quart slow cooker. Place the roast in the insert, and sprinkle with the salt and pepper.
Heat the olive oil in a large skillet and add the onions and mushrooms. Sautee the onions and
mushrooms on medium heat until the mushrooms have shrunk in size and the onion is
translucent.
Pour on top of the meat, and add cauliflower florets. Pour beef broth around the base of the
meat.
Cover and cook on low for 8 to 10 hours or until the meat can be cut easily with the edge of a
fork.

Total carbohydrates: 7.8g Dietary fiber: 2.6g Sugars: 3.7g Protein: 92.3g Calories: 585

Rotisserie-Style Chicken
Serves 4 to 5

5 pound chicken (whole chicken or parts; your choice)

2 teaspoons kosher salt
1 teaspoon paprika
1 teaspoon onion powder
1/2 teaspoon dried thyme

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1 teaspoon Italian seasoning
1/2 teaspoon cayenne pepper
1/2 teaspoon black pepper
4 whole garlic cloves
1 yellow onion, peeled and quartered

Use a 6-quart slow cooker. In a bowl, combine all of the dry seasonings. Rub this spice mixture
evenly over the entire chicken, inside and out.
Place the chicken breast-side down into your slow cooker. Place the garlic cloves and onion
chunks into the cavity. Do not add water.
Cover and cook on low for 8 hours, or on high for about 5 hours. Check internal temperature
with a meat thermometer before serving (at least 165°).

Total carbohydrates: 3.1 g Sugars: 1.2 g Protein: 131.1 g Calories: 701

Salsa Turkey Breast

Serves 4

2 pounds turkey breast tenderloins

1 cup prepared salsa
8 ounces cream cheese

Use a 4-quart slow cooker. Place the turkey into your cooker and top with the salsa and cream
cheese. Cover and cook on low for 6 hours. Shred turkey completely before serving.

Total carbohydrates: 5.6g Dietary fiber 1.0g Sugars 2.1g Protein: 61.5g Calories 456

Spicy Sticky Mustard Ribs

Serves 4

4 pounds beef or pork ribs

1/4 cup soy sauce
1/4 cup dark strap molasses
1/4 cup prepared yellow mustard
1/4 cup red wine vinegar
2 teaspoons Tabasco sauce

Use a 6-quart slow cooker. Put the ribs into the insert. In a small mixing bowl, combine the soy
sauce, molasses, mustard, vinegar, and Tabasco sauce. Pour this evenly over the top of the ribs.
Cover, and cook on low for 7 to 8 hours, or on high for about 4 hours. Your ribs are ready when they are
no longer pink and the meat pulls easily from the bone.

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Total carbohydrates: 2.2g Dietary fiber: 0.7g Protein: 139.3g Calories: 865

Tandooried Pork Chops

Serves 4

4 pork chops
1 tablespoon ground cumin
1 teaspoon ground ginger
1 teaspoon ground coriander
1 teaspoon kosher salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves
1/4 teaspoon ground cardamom
1 (14.5-ounce) can diced tomatoes

Use a 4-quart slow cooker. Place the pork chops into the insert. In a small mixing bowl, combine
all the dried spices and rub evenly over all sides of the meat. Pour in the whole can of diced
tomatoes. Cover, and cook on low for 6 to 7 hours, or on high for about 4.5 hours.
If desired, remove chops from the pot and stir in 1/2 to 1 cup of plain yogurt to the sauce and
then spoon over the top of the chops (will add 2.2 grams of carbs).

Total carbohydrates: 5.2g Dietary fiber: 1.6g Sugars: 2.8g Protein: 19.2g Calories: 283

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For more information about Stephanie O’Dea
or her cookbooks, please visit:
stephanieodea.com

ISBN: 1401310044 ISBN: 1401310389

ISBN: 0544284224 ISBN: 0544284224

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