Archives for category: chicken

Here’s an easy and delicious healthy meal idea: Artichoke and Lemon Chicken. I used ghee to make this recipe Whole 30 compliant, but you can use butter, coconut oil, olive oil, etc. or whatever you prefer. Just start it on the stovetop in a cast-iron skillet and move the whole thing to the oven to finish.

artichoke-and-lemon-chicken-recipe-whole-30-cast-iron-skillet-one-pot-meal

WHAT YOU NEED:

  • 4 Tbs. cooking fat (butter, coconut oil, ghee, etc), divided into two Tbs. each
  • Half of one onion, sliced
  • 2 cups canned artichoke hearts, drained and quartered
  • 1/2 tsp. dill
  • juice of 2 lemons
  • 2 lbs. uncooked chicken breasts
  • sea salt and black pepper, to taste

WHAT YOU DO:

Preheat oven to 375°F.

In a cast-iron skillet over medium heat, melt 2 Tbs. of the cooking fat. Add onions and sauté until translucent. Add artichoke hearts, dill, and lemon juice. Stir gently to combine.

Place the chicken on top of the ingredients in the skillet, then top each piece of chicken with a small pat of the remaining 2 Tbs. of cooking fat.

Put the entire skillet into the oven and bake for 45 minutes (or until chicken reaches an internal temperature of 165°F).

recipe adapted from Practical Paleo by Diane Sanfilippo

 

 

Oh slow cooker recipes. How I love thee. Here’s a healthy meal that’s low-carb, low-fat, and high-flavor. It’s also Whole30 compliant. And super easy! Just make a homemade sauce out of a bell pepper, onion, tomato paste, garlic, and herbs in a food processor. Then pour it over chicken in the slow cooker, set it, and forget it! (Then shred it, and sprinkle with delicious fresh lime juice and chopped cilantro.)

homemade-fiesta-sauce-in-the-slow-cooker-with-chicken-awesome-clean-eating-crock-pot-recipe

Healthy Slow Cooker Fiesta Chicken · recipebookandmore.wordpress.com · 

WHAT YOU NEED:

  • 1 large red bell pepper, cored, seeded, and rough chopped
  • 1 onion, rough chopped
  • 6 oz. tomato paste
  • 4 cloves minced garlic
  • 1 tsp. parsley flakes
  • 3/4 tsp. ground cumin
  • 3/4 tsp. sea salt
  • 3/4 tsp. chili powder
  • 1/4 tsp. cayenne pepper
  • juice and zest of 1 lime
  • 4 lbs. uncooked, boneless, skinless chicken breast
  • 1/2 c. chopped fresh cilantro

WHAT YOU DO:

In a food processor, combine bell pepper, onion, tomato paste, garlic, parsley flakes, cumin, salt, chili powder, cayenne pepper, and lime zest. Mix until smooth, scraping down the sides as needed. (I added a teaspoon or two of water to thin it out slightly.)

Line slow cooker (optional). Place chicken in slow cooker then pour the sauce over the top. Cover and cook on high for 2-3 hours, or low for 4-6 hours, until chicken is tender and thoroughly cooked.

Before serving, shred with two forks. Sprinkle with lime juice and cilantro.

Crock-Pot Programmable Cook and Carry Slow CookerSlow Cooker liners for Crock Pot recipes

recipe adapted from The 150 Healthiest Slow Cooker Recipes on Earth by Jonny Bowden

avocado-lime-mason-jar-salads-zucchini-noodles-and-fresh-veggies

Our garden still runneth over with zucchinis. I made a batch of mason jar salads, using spiralized zucchinis instead of lettuce. I threw in some baked chicken breast and fresh veggies. Then put the jars in the fridge for a week’s worth of lunches. For the dressing I mixed up avocado, lime juice, fresh cilantro, garlic, and olive oil. Can you say delicious?!?

This recipe is adapted from the cookbook Inspiralized by Ali Maffucci, and she uses a big fancy spiral cutter called “The Inspiralizer.” However I just use a tiny GEFU Spirelli Spiral Slicer. Anyway here’s what I came up with:

WHAT YOU NEED:

  • 1 lb. cooked boneless, skinless, chicken breasts, diced
  • 1 avocado, cubed
  • 1/2 red bell pepper, seeded and diced
  • 3/4 c. sliced black olives
  • 2 or 3 zucchini, spiralized into noodles
  • 12 cherry tomatoes
  • 3 Tbs. olive oil
  • salt and pepper, to taste
  • juice of 1 lime
  • 1 garlic clove, minced
  • 3 Tbs. chopped fresh cilantro
  • 4 pint-size mason jars

WHAT YOU DO:

Make the dressing: In a food processor, combine cilantro, garlic, salt, pepper, olive oil, lime juice, and avocado. Pulse until creamy. Add some room temperature water a few teaspoons at a time then pulse after each addition of water, until desired consistency is reached.

Assemble the salads: Divide the ingredients and the dressing among the four jars: First the dressing (bottom layer), then the remaining ingredients up to the top. Place lids on the jars and refrigerate.

*I assembled everything in advance except for the dressing (just in case the avocado browned), so I prepared the dressing right before serving.

Here’s a simple and delicious recipe I tried: Lemon Ginger Chicken Thighs. I adapted it for the slow cooker, and then broiled it in the oven for a few minutes to make the thighs nice and brown. 

Slow Cooker Lemon Ginger Chicken - from Crock Pot to broil a few minutes to crisp

WHAT YOU NEED:

  • 3 lemons
  • 1 Tbs. grated fresh ginger
  • 1/2 tsp. coarse salt
  • 2 Tbs. honey
  • 1 Tbs. soy sauce
  • 2 Tbs. water
  • 8 chicken thighs; bone-in, with skin
  • 2 tsp. canola oil
  • for garnish: sliced green onions and lemon wedges

WHAT YOU DO:

Finely grate the peel of 1 lemon into a bowl. To this, add ginger and salt. Stir to combine. Rub this mixture under the skins of the chicken thighs.

In slow cooker, combine the juice of two lemons (the grated lemon, plus another lemon), honey, soy sauce, oil, and water. Add chicken, making sure to coat all pieces with liquid.

* tip: I love slow cooker liners. Much easier and faster clean-up afterward.

Cover and cook on LOW for 8 hours or until internal temperature of chicken reaches at least 165ºF. Once chicken is cooked, preheat oven to BROIL.

Remove chicken from slow cooker and place on a foil-lined baking sheet. Place chicken in oven and broil 5-10 minutes, or until golden brown, then remove. Top with green onion slices, add lemon wedges cut from the remaining lemon, and serve.

recipe adapted from bhg.com

Crock-Pot Programmable Cook and Carry Slow Cooker

Slow Cooker liners for Crock Pot recipes

Homemade Spicy Chicken Jerky Recipe

Spicy Chicken Jerky Recipe - so much cheaper than storebought ingredients - Lean healthy snack

The hubs has been on a jerky kick recently, especially lean turkey and chicken. At $6 or more for a little 3 oz. store-bought package I decided to bust out our dehydrator and try to make some myself. I decided to make a marinade that had NO liquid smoke (the smell and taste grosses me out), so I used some spicy chili paste, garlic, honey, and soy sauce.

The verdict? Four thumbs up (two from the hubs, two from me). I spent $10 on chicken (5 lbs. @ $1.99/lb) and we already had the rest of the ingredients. After dehydration, there was more than 25 oz. of jerky. More than 8 servings of 3-oz. portions – which would probably cost $50 or more at the supermarket. And it’s spicy and delicious! I don’t even like jerky and I snuck a few pieces after they were done.

WHAT YOU NEED:

WHAT YOU DO:

1. Place chicken in freezer for 30-45 minutes to firm up the meat for easier cutting.

2. While chicken is chilling, make the marinade: Mix up the rest of the ingredients in a bowl or large resealable bag.

3. After removing chicken from freezer, slice chicken into thin strips. Try to make the sizes all the same thickness and length.

4. Place sliced chicken in marinade, cover, and refrigerate for a few hours or overnight; stirring/mixing a few times throughout to ensure all chicken is coated.

5. Strain off the marinade, then place chicken on dehydrator trays.

6. Dehydrate at 145 degrees for 5-7 hours or until completely dry (length of drying time will depend on thickness of strips).

If you don’t have a dehydrator, I’ve read that you can use an oven. Here’s what I’ve gathered from cruising jerky recipes: place chicken strips on wire racks set on top of baking sheets, line the bottom of the oven with foil, and bake at 175F, for 4 hours or more (flip chicken strips over after 2 hours or so), until the strips have dried. The length of drying time obviously will depend on the thickness of the strips.

To store dried jerky, package in vacuum-sealed bags or canisters, or in resealable sandwich bags with as much air as possible removed.

It helps to package in single-serving sizes, to avoid re-opening a bag several times and exposing to moisture/rehydration.

Jerky has a shelf-life of 3 weeks or so; for longer storage keep in fridge or freezer. Some people recommend refrigerating jerky right away even if you plan on eating it soon (treating it like a fresh food).

Food Dehydrator

Estimated Nutrition Information – Yields approximately 25 oz. – Per 1 oz: 

  • 72 cal.
  • 0.08 g. fat
  • 2.72 g. carbs
  • 18 g. protein
  • 0 fiber

DIY Chicken Jerky - Lean and healthy snack - simple ingredients - so much cheaper than storebought

Crock Pot Black Bean Enchiladas Recipe - easy and delicious slow cooker meal

Slow-Cooker Cheesy Black Bean Enchiladas Recipe

  • 1/2 onion, diced
  • 1 can (16 oz.) black beans, drained and rinsed
  • 2 tsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. kosher salt
  • 3 c. of your favorite shredded cheese (Monterey jack, colby, cheddar, etc.)
  • 2 jars (approx. 16 oz. each) salsa
  • 1 package corn tortillas, warmed according to instructions on pkg.
  • 1 lb ground meat (beef, turkey, or chicken), browned and drained
  • optional toppings: sliced olives, sour cream, salsa, guacamole, jalapenos, etc.

In a medium bowl, mix together the filling: onion, beans, spices, meat, and approx. 1/2 to 1 c. of the cheese.

Spread approximately 1 c. of salsa over the bottom of slow cooker, enough to evenly coat the bottom with a thin layer.

Fill each of the tortillas with about 1/3 c. of filling, roll tightly, and pack seam-side down into the bottom of the slow cooker.

Spread another cup of salsa over the top and sprinkle with more (but not all) of the remaining cheese. Continue rolling the remaining tortillas with the remaining filling to make one more layer; sprinkle any leftover filling on top. Finish by pouring another cup of salsa over the top of the enchiladas.

Reserve the last part of the cheese to add later.

Cover slow cooker with lid and cook on HIGH for 2 to 4 hours. For the final 15 min. of cooking, sprinkle remaining cheese over the top, re-cover, and finish cooking.

Serve enchiladas with optional toppings.

recipe adapted from thekitchn.com

Slow Cooker liners for Crock Pot recipes

Crock-Pot Programmable Cook and Carry Slow Cooker

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

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. 🙂

Woo hoo, another delicious freezer meal perfect for the slow cooker! This one is super easy; you just put everything in a ziplock bag and freeze. When you’re ready, just thaw it, and dump it out in the Crock Pot to cook.

This is perfect to serve over a salad, on tortilla chips, wrapped in a burrito, or over rice.

You can even make up a bunch of batches; prepare one right away and freeze the extras.

Easy Chicken Slow Cooker Recipe - Just add taco seasoning, corn, beans, and salsa - freezes well

Easy Slow Cooker Chicken Recipe - just add beans, corn, taco seasoning, and salsa

Slow Cooker Black Bean & Corn Salsa Chicken Recipe

WHAT YOU NEED:

  • 1 lb. uncooked, skinless, boneless chicken breasts
  • 1 c. salsa
  • 1 can (15-16 oz.) corn, drained
  • 1 can (15-16 oz.) black beans, drained and rinsed
  • 1 can (15-16 oz.) red chili beans in mild chili sauce (do not drain)
  • 1 packet (approx. 1 oz.) reduced-sodium taco seasoning

WHAT YOU DO:

To freeze:

  • Combine all ingredients in a gallon freezer bag. Label with the following:

– Thaw

– Slow cooker LOW for 7-8 hrs (or HIGH for 3-4 hrs)

– Shred before serving

  • Freeze

To prepare right away:

  • Combine all ingredients in slow cooker. Cook on low for 7-8 hours (or high for 3-4 hrs). Shred with two forks before serving.
recipe adapted from sixsistersstuff.com

Slow Cooker Recipes - perfect for freezer meals