Slow cooker beef, southwest chicken + rice, tuna apple salad

3 recipes to combat headaches

by Chef Marshall O'Brien

Slow Cooker Beef

Serves 4


2 pounds (approximate) chuck roast

½ teaspoon salt

¼ teaspoon black pepper

2 tablespoons olive oil

½ cup yellow onion, diced

½ cup carrots, diced

3 cloves garlic, minced

1 pound mushrooms of choice, quartered or chopped

1 cup red wine, or an equal amount of broth or stock

2 tablespoons tomato paste

1 cup beef broth or stock

1 tablespoon flour

2 tablespoons fresh parsley, chopped


Preheat empty slow cooker on high heat setting with lid on.

Season meat with salt and pepper.

Heat the oil in a skillet and brown the meat on all sides. Transfer browned meat to slow cooker.

Place onions and carrots around meat.

Add garlic, mushrooms, wine (or replacement broth/stock) and tomato paste.

Add flour to remainder of broth/stock and mix thoroughly; add to slow cooker.

Cover, reduce heat to low and cook 6 hours or overnight.

Meat is done when it can be easily pulled apart.

Place meat and gravy in a serving bowl and garnish with chopped parsley.

Southwest Chicken & Rice Salad

Serves 4

Ingredients for dressing:

½ cup Greek yogurt

4 tablespoons fresh lime juice

½ teaspoon chili powder

1 tablespoon fresh cilantro, chopped

1 teaspoon cumin

3 pinches salt

3 pinches pepper

Ingredients for salad:

2 chicken breasts

1 cup brown rice, raw

2 cups spinach, finely chopped

1 cup Roma tomatoes, chopped

1 avocado, diced

¼ cup red onion, finely diced


Cook rice according to package instructions.

While rice is cooking, combine dressing ingredients in a bowl; mix thoroughly and set aside.

Grill or broil chicken until firm to the touch. Cool slightly and dice or shred the meat.

Mix rice, spinach, tomato, avocado and red onion together with the dressing.

Portion rice mixture onto four plates, top with chicken and serve.

Corn, black beans, red peppers and cheddar cheese are also tasty additions to this salad.

Tuna and Apple Salad with Yogurt Dressing

Serves 4


½ cup Greek yogurt

1 tablespoon whole-grain mustard

¼ cup green onion, diced, green ends included

½ cup sweet-tart apple, finely diced

¼ cup celery, finely diced

2 tablespoons fresh parsley, minced

2 (5 ounce) cans of tuna, well-drained

Fresh lemon juice, to taste

Salt and freshly ground black pepper, to taste

Whole wheat or pita bread and romaine lettuce or spinach to serve with the tuna salad


Place yogurt, and whole-grain mustard in a bowl and thoroughly combine.

Add green onion, apple, celery, parsley and tuna and mix well.

Season with salt, black pepper and a squeeze of lemon juice.

Serve on whole wheat or pita bread with romaine lettuce or spinach.