Recipes
Shredded Tex-Mex Crock-Pot Chicken
Ingredients:
Serves 4
4 boneless, skinless chicken breasts
1 1/4 teaspoon cumin
1 tablespoon chili powder
1/2 teaspoon coriander
1/4 teaspoon paprika
1 1/2 teaspoon salt
1/2 tsp black pepper
1/3 cup chicken broth
1/3 cup (packed) cilantro leaves, chopped
2 limes
1 large onion, chopped
1 jalapeno, seeded and minced
4 garlic cloves, minced
1 tablespoon olive oil
Directions:
Heat the oil in a medium sized sauté pan. Add the onion and sauté for 5 minutes. Add the cumin, chili powder, coriander, paprika and garlic and sauté two more minutes. Deglaze the pan with the chicken broth making sure to scrape up any browned bits. Turn off and set aside.
Sprinkle the chicken with salt and pepper. Add to crock pot. Squeeze the lime on top, add the cilantro, jalapeno, and pour the onion and garlic mixture over top.
Cook on low for 3-5 hours, or until cooked through (different crock-pots cook at varying heats) and tender. Remove chicken breasts from the crock pot, shred and place in a bowl. Scoop out the onions and add to the chicken. Depending on the amount of juices produced, you may want to add some or all of the juice back to the shredded chicken.
For fast and easy Cycle 1 tacos, add this chicken to lettuce leaves with tomato, cilantro, red onion, and FF cheese (I like FF cheddar or feta best). Add a dollop of Non-fat yogurt (instead of sour cream) and salsa, too, if you like.
Kitchen Tip: To easily juice the lime, heat in the microwave for a few seconds and then roll it on the counter top a few times like you are kneading it. Then slice in half and squeeze. Or use a hand juicer.
Recipe Note: You could also prepare this recipe in a pressure cooker. Cook for about 12 minutes on high pressure.
Tandoori Chicken and Spinach Salad
Cycle 2 or 3 or okay for Cycle 1 if you leave out the couscous!
serves 4 as a main dish
Ingredients:
For the Chicken:
1 1/4 pound boneless, skinless chicken breasts
3/4 cup plain Greek yogurt
2 tablespoons lemon juice
2 cloves garlic, minced
1 tablespoon paprika
2 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon cardamom
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper
1 teaspoon salt
1/4 teaspoon black pepper
For the Salad:
1 cup artichoke hearts, quartered
1/2 each of a red and green bell pepper, chopped
1/2 of a cucumber, peeled and diced
1/3 cup whole, pitted kalamata olives (OPTIONAL, in original recipe but you can leave out)
2 tablespoons diced purple onion
3 sprigs of oregano
juice of half a lemon
1 tablespoon olive oil
salt and pepper, to taste
5 ounces baby spinach
1 cup prepared pearl couscous (Optional, on Cycle 1 just have as salad without the couscous)
1/3 cup feta cheese
Directions:
In a medium sized bowl, combine the yogurt, lemon, garlic, paprika, cumin, coriander, cardamom, nutmeg, cayenne, salt, and pepper. Whisk until well mixed. Set aside.
Cut chicken into 1 1/2 inch chunks. Stir chicken into the yogurt mixture. Cover with plastic wrap and refrigerate for 3 hours.
Combine the artichokes, bell pepper, cucumber, olives, and onion in a medium bowl. Remove the leaves from the oregano sprigs and chop. Add the oregano, lemon juice, olive oil, salt, and pepper. Stir to combine. This can be done up to 2 hours in advance.
Preheat grill to high heat and oil grill grates. Remove chicken from the marinade and thread on skewers. After grill has preheated to high, lower heat to medium-high. Grill skewers, turning once, about 4-5 minutes per side.
To assemble salad: Toss spinach with pearl couscous. Divide mixture evenly among 4 plates. Divide the vegetable mixture and grilled chicken evenly among the four plates. Top with a sprinkling of feta.
Citrus and Rosemary Roast Chicken
Ingredients:
1 whole chicken, patted dry (about 5 lbs)
1/4 cup loosely packed fresh rosemary leaves
one orange, zested
one lemon, zested
juice of 1 lemon
juice of half and orange
4 garlic cloves, peeled
2 tablespoons olive oil
1 tablespoon sea salt
1 teaspoon fresh ground pepper
Directions:
In a small food processor, combine rosemary, lemon zest, lemon juice, orange zest, orange juice, and garlic. Pulse a few times until it looks like pesto. Add olive oil, salt and pepper and pulse to combine.
Using your hands, rub lemon-oregano marinade all over chicken. Using your fingers, gently lift the skin on either side of the neck and rub plenty of marinade directly onto the breast meat, under the skin. Dont forget to get some inside the cavity (where the organs were).
Refrigerate for 2-8 hours to allow the marinade to infuse the meat. Remove from fridge about an hour before cooking.
Preheat oven to 450°F. Place chicken in roasting pan breast side up and place in oven. If desired, place small red potatoes all around the chicken and brush them with olive oil or melted butter. Roast for ten minutes. Reduce heat to 400°F and roast about 1 hour and 45 minutes, checking for doneness after 1 1/4 hours.
Remove from oven, cover loosely with aluminum foil and let stand 20 minutes before slicing.
Roasted Cauliflower and Tomatoes
Ingredients:
1 head of cauliflower
8 ounces grape or cherry tomatoes
1-2 tablespoons of olive oil
salt and pepper, to taste
1/4 teaspoon thyme
2 cloves garlic, thinly sliced
1 tablespoon white wine vinegar
1 tablespoon lemon juice
Parmesan for garnish
Directions:
Preheat oven to 425 degrees F.
Line a baking sheet with foil. Cut the cauliflower into manageable bite size pieces. Spread out on the baking sheet. Drizzle the cauliflower with olive oil. Roast for 5 minutes.
Remove pan from the oven. Stir in the tomatoes, thyme, garlic, and season with salt and pepper. Return the pan to the oven and roast for 5-7 minutes, or until the cauliflower is tender and golden and the tomatoes plump and juicey.
Remove pan and drizzle with the white wine vinegar and lemon juice. Garnish with a little shaved Parmesan
TZATZIKI DIP
1 tbsp. olive oil
1 tbsp. vinegar
2 cloves garlic, minced finely
1/2 tsp. salt
1/4 tsp. white pepper
1 cup Greek yogurt, strained
1 cup fat free sour cream
2 cucumbers, peeled, seeded and diced
1 tsp. chopped fresh dill
Preparation:
Combine olive oil, vinegar, garlic, salt, and pepper in a bowl. Mix until well combined. Using a whisk, blend the yogurt with the sour cream. Add the olive oil mixture to the yogurt mixture and mix well. Finally, add the cucumber and chopped fresh dill. Chill for at least two hours before serving.
BASIL ARTICHOKE CHICKEN (IN THE CROCKPOT)
Ingredients: Serves: 6,
6 boneless skinless chicken breasts (or thighs)
2 leeks, sliced
3 roma tomatoes, diced
8 ounces artichoke hearts (frozen or jarred but needs to be drained)
1 1/2 cups white wine (can substitute chicken broth or do half wine or half broth)
1 cup parsley, minced
1/4 cup basil, minced
2 garlic cloves, minced
3 tablespoons white balsamic vinegar
2 tablespoons olive oil
1 teaspoon cayenne
1 teaspoon paprika
1 teaspoon salt
1/8 teaspoon pepper
Directions: Prep Time: 15 mins
Total Time: 4 1/4 hrs
1 Season chicken with salt, pepper, paprika, and cayenne.
2 In large non stick skillet, brown chicken in 1-2 tbsp olive oil over med-high heat until golden on both sides. Time will vary between breasts and thighs; may need to do in 2 batches.
3 Remove golden chicken pieces and place in crock pot.
4 Add vinegar, garlic, and leeks to skillet and cook 1 minute.
5 Stir in artichoke and wine. Cook 1 minute. Pour all ingredients in skillet over chicken in your crock pot.
6 Cover and cook 4-5 hours on low.
7 Stir in parsley, basil, and tomatoes and continue cooking an additional hour.
8 Serve hot.
MARINARA SAUCE RECIPE
1/3 c olive oil
2 cloves garlic peeled and sliced
3T finely chopped parsley (optional)
3T finely chopped onion
1can 28oz whole tomatoes (Ill probably use crushed)
1 bay leaf
dash salt
dash black pepper
fresh basil leaves
1.In a large saucepan, heat oil over med heat
2.Add garlic and saute for 2-3 min
3.Add parsley and onion. Slowly add tomatoes. (Stir to break up tomatoes if using whole)
4.Add bay leaf, salt and pepper, bring to a boil
5.Cover and simmer sauce over low heat about 15 min for flavors to blend
6. Add some fresh finely chopped basil leaves if available serve over pasta or rice (this might be a good way to use up those leftover tomatoes from the garden and freeze the sauce for winter).
Strain the sauce or puree in a food processor if you prefer a smooth sauce and correct the seasoning to your taste.
OVEN ROASTED ASPARAGUS
1 bunch 12 to 14 oz of Asparagus
1 tablespoon olive oil
1/2 tsp salt
1/4 tsp pepper
1/4 cup Parmesan cheese
Preheat oven to 425 degrees
Trim off and discard tough ends of asparagus spears. Peel stem ends if you desire
Arrange asparagus in a shallow baking dish
Drizzle oil onto the asparagus, turn stalks to coat
Sprinkle with salt and pepper
Bake until asparagus is tender; about 12 to 18 minutes depending on thickness of stalks.
Sprinkle with cheese
SESAME BROCCOLI
1 bag 16 oz frozen Broccoli Cuts
1 tbls sesame seeds
1 tbls oil
Dash soy sauce (optional)
Cook broccoli according to package
Cook sesame seeds in oil 1 to 2 minutes or until golden brown, stirring frequently
Toss broccoli with sesame seeds mixture; Add soy sauce and salt and pepper to taste
STUFFED PEPPERS WITH TURKEY AND VEGGIES
Ingredients
2 green bell peppers, tops removed, seeded
1/2 pound ground turkey
1 tablespoon olive oil
1/4 onion, chopped
1/2 cup sliced mushrooms
1/2 zucchini, chopped
1/4 red bell pepper, chopped
1/4 yellow bell pepper, chopped
1/2 cup fresh spinach
1/2 (14.5 ounce) can diced tomatoes, drained
1-1/2 teaspoons tomato paste
Italian seasoning to taste
garlic powder to taste
salt and pepper to taste
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Wrap the green bell peppers in aluminum foil, and place in a baking dish. Bake 15 minutes in the preheated oven. Remove from heat.
3.In a skillet over medium heat, cook the turkey until evenly brown. Set aside. Heat oil in the skillet, and cook onion, mushrooms, zucchini, red bell pepper, yellow bell pepper, and spinach until tender. Return turkey to the skillet. Mix in the tomatoes and tomato paste, and season with Italian seasoning, garlic powder, salt, and pepper. Stuff the green peppers with the skillet mixture.
4.Return peppers to the oven, and continue cooking 15 minutes
CREAMY VEGETABLE SOUP
1 head cauliflower
2 crowns broccoli
4 carrots
1 yellow onion
1 leek
2 stalks celery
2 cloves garlic
6-8 cups chicken broth
Finely chop all veggies and garlic
Saute celery, onion, garlic, and leek with Cooking Spray in non-stick skillet. Set aside
Place cauliflower in large stock pot and use just enough broth to cover. Boil until soft.
Remove cauliflower with slotted spoon and place in food processor; process until smooth (this is what makes it creamy)
Place celery, onion, garlic and leeks in stock pot with remaining veggies and broth and cook until tender
Remove veggies with slotted spoon and add to cauliflower in food processor
Puree in batches until smooth
CHICKEN WITH MUSHROOMS AND ONIONS
Cycle 1
Marinate two boneless, skinless chicken breasts in 1 tsp olive oil, the juice of one lemon, chopped garlic and black pepper. Pan fry with non stick spray, dump the whole thing in the pan, juices, garlic and all. When chicken is done, transfer to plate, cover with foil and DO NOT clean pan, just add a bit of water to bring up the tasty browned bits from the bottom then add finely chopped onion and mushrooms. Sautee until soft and the mushrooms release their moisture. Season with pepper and just a dash of Worcestershire sauce (not too much as there is a lot of sodium, literally just a few drops). Top your chicken with the mushrooms, add a generous side salad and enjoy! Delicious!
CHICKEN PARMESAN
Cycle 1
| I lbs chicken cut into chunks/strips2 eggs beaten or 4 egg whites beatin with 4 tbsp water1/4 to 1/2 cup Fat Free Parmesan Cheese + 1tsp garlic powder + salt and pepper to taste (in ziplock bag)2 TBSP Olive OilDredge chicken in egg, and place in ziplock. Shake to coat chicken generously with seasoningsCook in 2 tbsp olive oil until cooked through.Top with Low carb, low sugar, or sugar free marinara sauce. |
GREEN BEANS WITH FETA and TOMATOES
Cycle 1
adapted from Southern Living
2 pounds haricots verts (tiny green beans), trimmed
3 tablespoons sherry vinegar*
2 tablespoons fresh lemon juice
3/4 teaspoon salt
1/2 teaspoon pepper
1/3 cup olive oil
1/2 pint cherry tomatoes, halved
1/2 pint yellow pear tomatoes, halved
2 shallots, thinly sliced
2 garlic cloves, minced
4 ounces crumbled feta cheese
Preheat oven to 350°. Bake almonds in a single layer in a shallow pan 6 to 8 minutes or until lightly toasted and fragrant, stirring halfway through.
Cook green beans in boiling salted water to cover 6 to 8 minutes or until crisp-tender; drain. Plunge beans into ice water to stop the cooking process; drain.
Whisk together vinegar and next 3 ingredients in a large bowl; add olive oil in a slow, steady stream, whisking constantly until blended and smooth. Add cherry and yellow pear tomatoes, shallots, garlic, and green beans; toss to coat.
Top green bean mixture with crumbled feta cheese
*White wine vinegar may be substituted.
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