Archives for the month of: July, 2015

Whole Roasted Chicken in a Slow Cooker Recipe

Whenever I am at Costco I always pick up a rotisserie chicken. They are so easy to use in recipes, or just eat plain out of the container. It’s one of the few things all of our kids will eat! I went to buy a rotisserie chicken at… NOT Costco (ha!) and it was $9! Are they always that expensive if it’s not at Costco or Sam’s? I decided to try my own in the slow cooker. I ended up with a 5ish pound whole chicken, for $6. So, yep, I saved a whopping three bucks. Lol! It WAS super easy though, and so tender it fell it off the bones, so I consider this a success.

I put the bones and the leftover carcass in a stockpot and added some water to make homemade broth. I threw in chopped carrots, celery, and onion, and added some herbs: garlic, parsley, and a bay leaf, and let everything simmer for a few hours. I strained the broth into a few containers and stashed them in the freezer for later.

Awesome slow cooker recipe - Whole Roasted Chicken - just rub some spices on, throw in some onions, and set your Crock PotWHAT YOU NEED:

  • whole chicken (I used one that was around 5 lbs)
  • 1 onion, cut into chunks
  • 2 tsp. paprika
  • 1 tsp. sea salt
  • 1 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 1/4 tsp. red cayenne pepper
  • dash of pepper
  • kitchen twine, for trussing

WHAT YOU DO:

Combine paprika, salt, onion powder, garlic powder, and cayenne pepper in a bowl. Stir to mix.

Place onion pieces in the bottom of slow cooker.

Remove any giblets from chicken. Using kitchen twine, truss the chicken. Tying the legs and wings in gives a smooth shape so the chicken cooks evenly and retains moisture. I followed the poultry trussing instructions in The Professional Chef by the Culinary Institute of America, but of course a quick internet search is an easy way to learn how as well.

Rub spice mixture over the entire chicken. Don’t forget to throw some in the cavity, and if you want you can even stuff some under the skin that covers the chicken breasts.

Place chicken on top of onions in the slow cooker, cover, and cook on high for 4-5 hours or until the chicken starts falling off the bone and is thoroughly cooked.

Slow Cooker

recipe adapted from 100 Days of Real Food
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Here’s a show and tell of my lunch 🙂 I sauteed fresh veggies in a teaspoon of EVOO, and added some red pepper flakes, lemon juice, and garlic. I added a serving of whole wheat penne pasta, but have done this with feta, chicken, brown rice too. I included the estimated nutrition information, WW points, and the 21 day fix container counts for each option.

Choose Your Own Adventure Veggie Toss - includes nutrition info for a ton of options and 21 Day Fix contianer counts - pasta, chicken, feta, brown rice

WHAT YOU NEED:

1 c. (which is 1 green 21 Day Fix container) fresh asparagus, cut into pieces

1/2 c. (1/2 green container) portabello mushrooms, sliced

1/2 c. (1/2 green container) cherry tomatoes, halved

1 tsp. extra virgin olive oil (EVOO)

To taste: lemon juice, red pepper flakes, and minced garlic.

Options:

  • 1/2 c. (1 yellow container) cooked whole wheat penne pasta
  • 1/2 c. (1 yellow container) cooked brown rice
  • 3 oz. (1 red container) baked chicken
  • 1/4 c. (1 blue container) crumbled feta cheese

WHAT YOU DO:

In a saucepan, saute the EVOO, veggies, and garlic. Add lemon juice and red pepper flakes to taste.

Mix in your pasta, rice, chicken, or feta to desired temperature, and serve.

Veggie Toss - choose your faves - includes nutrition info for 21 Day Fix container counts and nutrition info for each option

Estimated Nutrition Info for Fresh Veggies sauteed with your favorite option - 21 Day Fix and WW friendly

Healthy Eating: Creamy Black Bean and Chicken Soup

21 Day Fix

21 Day Fix Creamy Chicken Black Bean Corn Soup - greek nonfat plain yogurt instead of cream. Includes 21 day fix container counts, WW points, and nutrition information.

WHAT YOU NEED:

  • 1/2 red container of plain nonfat Greek yogurt (6 Tablespoons)
  • 1/2 red container baked chicken breast, cut into chunks (approximately 3 ounces)
  • 1 blue container of shredded cheddar cheese (1/4 cup)
  • 1/2 yellow container of black beans (1/4 cup)
  • 1/2 yellow container of frozen corn, thawed (1/4 cup)
  • Mixture of spices, to taste:

chili powder

crushed red pepper

onion powder

garlic powder

sea salt

dried oregano

paprika

WHAT YOU DO:

In a pan, combine black beans, corn, broth, and the spices. Simmer for 10 minutes or so. Add in the chicken and stir.
Before serving add yogurt and cheese, then stir to melt.
21 Day Fix = 1 red, 1 blue, 1 yellow
* you could also add 1 green container of chopped tomatoes in with the beans and corn for added veggies, for a total count of 1 red, 1 blue, 1 yellow, and 1 green

Weight Watchers = 6 “old” points *or* 8 WW+ points

Estimated Nutrition Information

  • 300 calories
  • 9 grams fat
  • 22 grams carbohydrate
  • 4 grams fiber
  • 40 grams protein

I am trying out a different approach to eating healthy: using 21 Day Fix portions. It’s similar to Weight Watchers in that you are allotted a certain amount of food each day, but instead of a certain number of “points,” with the 21 Day Fix you get a certain number of containers, which are color coded to the food. For example, proteins are measured in red containers, veggies are measured in green, fruits in purple, and so on. Here’s a recipe for homemade soup that I made: Creamy Black Bean and Chicken Soup. You don’t have to use the actual containers; I included the regular measurements too. Either way you end up with a healthy, filling soup. The plain yogurt makes the soup creamy without using actual cream. Yay!

Since this is just 1 serving you can always multiply it accordingly. I bet a big batch of this would be delicious in the slow cooker.

For this soup, I used chicken that was already baked. At the beginning of the week, I had a prep day to cook and divide up individual portions. I cooked a few pounds of chicken breasts (marinated in lemon juice with garlic, then baked at 400F for 25-30 minutes) and separated them into individual portions, made whole grain pasta then separated into servings, and froze for later, and I browned some lean ground turkey, mixed with homemade taco seasoning, and froze individual portions. Just some ideas if you’re a make-ahead junkie like me. 🙂