Slow Cooker Southwestern 2 Bean Chicken

Clean Eating Slow Cooker Southwestern 2 Bean Chicken
(Makes approximately 10 cups)

Ingredients
4 raw, boneless, skinless chicken breasts (about 8 oz. each)
1 (15 oz.) can pinto beans or 1 1/3 cup home cooked beans

1 (15 oz.) can black beans or 1 1/3 cup home cooked beans
1 (28 oz.) can diced tomatoes in juice, low sodium is best
1 lb. frozen and thawed organic corn (organic to avoid GMO corn)
1 (12 oz.) jar of your favorite salsa, no sugar added

Directions

Step 1 – Place the chicken breasts on the bottom of your slow cooker. Pour the tomatoes and salsa over that and then layer on the beans and corn.

Step 2 – Cook on low for 5-7 hours, or until the chicken easily falls apart when the pot is stirred.


Eat and Enjoy!

Nutritional Content
1 serving = 1 cup

NOTE: This data does not include salsa. Also, this was figured using home cooked beans without salt. Be careful when purchasing salsa and canned beans as the sodium content can really add up.

Calories: 292
Total Fat: 5 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 42 mg
Sodium: 54 mg
Carbohydrates: 33 gm
Dietary fiber: 9 gm
Sugars: 3 gm
Protein: 30 gm
Estimated Glycemic Load: 12

Meg's Chicken Salad

Ingredients 5 cups Cooked Chicken breast (4 breasts, no skin) 3 cups cooked minute rice 1 1/2 cups green grapes 1 1/2 cups red seedless grapes 1 1/2 cups celery chopped 1 large can pineapple tidbits (drained) 1 large can Mandarin Oranges (drained) 1 cup Miracle Whip (you can use lite) 3/4 large bottle of Ranch (you can use lite) Tastes amazing over a bed of organic baby spinach leaves!

18-minute Chicken

18 MINUTE CHICKEN

 

1 med. onion, sliced

4 boneless chicken breast halves, skin removed

Salt and pepper

Dijon mustard

2 med. zucchini or yellow squash, sliced 1/4-inch thick

1/2 lb. mushrooms, sliced

3 tbsp. butter

3/4 tsp. basil leaves, chopped

1 clove garlic, chopped

1/8 tsp. paprika

1/2 c. grated Parmesan cheese

 

 

Preheat oven to 400 degrees.

Tear off four 12x18-inch squares of heavy duty aluminum foil. Divide

ingredients into 4 parts on foil as follows: Place onion slices in center of

lower half of each sheet of foil. Place chicken over onions; season with

salt and pepper and spread lightly with mustard. Top with squash and

mushrooms. Season vegetables with salt and pepper. Dot with butter; sprinkle

with basil, garlic and paprika.

 

Fold top half of foil over food, meeting bottom edges of foil. Seal edges

together making a tight 1/2-inch fold. Fold again, allowing space for heat

circulation and expansion. Repeat to seal each side. Place foil packet on

cookie sheet. Bake 18 minutes in preheated 400 degree oven. Foil packet will

puff while cooking. To serve, transfer foil packet to dinner plate using pot

holder or oven mitts. Cut an X in top of packet; fold back foil. Top each

serving with cheese.

Healthy Baked Chicken Fingers

Nutrition Info: (8 servings)

Calories: 192 Fat: 5 g Fiber: 2 g

Weight Watchers PointsPlus: 4

INGREDIENTS

• 4 boneless, skinless chicken breasts, cut into strips
• 1/4 c. flax seed, ground
• 1/4 c. oat bran
• 1/2 c. whole wheat bread crumbs
• 1/4 c. Parmesan cheese
• 2 tbsp Italian seasoning
• 1 tbsp garlic powder
• 2 tsp.salt
• 2 tsp pepper
• 3 eggs
• 1/2 c. lemon juice

DIRECTIONS

1. Preheat oven to 350 degrees.
2. Combine the dry ingredients with the spices.
3. Whisk the eggs with the lemon juice.
4. One strip at a time, dip chicken in the eggs, then the dry mixture and place on lined baking sheet.
5. Bake for 20-30 minutes until golden brown.
6. Place under broiler for 5-10 minutes to get them crispy!

*This recipe is linked back to Simply Sugar and Gluten Free.

Ranch Chicken Bake

Ingredients:

1/2 large loaf French bread (cut the whole loaf in half lengthwise and use one half)

1 lb chicken, cooked and shredded

1 – 1 1/2c grated mozzarella or Monterrey Jack cheese

1-2 tomatoes, sliced

2 green onions, sliced

ranch dressing (I use Hidden Valley Light)

Directions:
Preheat broiler, or bring oven to 400.

In a small bowl, combine chicken, green onions, and enough ranch dressing to make a chicken salad (some people like very little, others prefer more dressing). Scoop and spread onto bread.

Top with tomato slices and sprinkle with cheese (or layer slices, if using). Bake just until cheese is bubbly and golden.

Cut into slices and serve.

http://www.onelovelylife.com/?p=142

Salsa Chicken

This is the easiest chicken to make and can be served in so many ways.

Ingredients

• 3 lbs of boneless skinless chicken thighs
• 1 16 oz Jar of Salsa (use mild, medium or hot depending on your taste)

Instructions

1. Preheat oven to 250 degrees or if you are using a Slow Cooker place on high.
2. Place the chicken thighs in a Dutch Oven/ Slow Cooker. I use my Le Creuset 5 1/2 quart round french oven.
3. Pour the jar of salsa over the chicken. Toss lightly until the chicken is coated evenly by the salsa. Cook for 3 hours. If using a dutch oven place it on the center rack of the oven.

Serving Suggestions

This chicken can be served in so many ways. Try it over rice or noodles. You can serve it with crispy or soft tacos. Garnish it with shredded lettuce, diced tomato, onion, peppers and avocado. Don’t forget some shredded cheese, sour cream and more salsa. Ohhh sounds so good.

http://www.sassygirlkitchen.com/salsa-chicken/

Chicken Ratatouille

Try this heart-healthy chicken recipe

February 9, 2012

Jennifer Celeste

(SERVES 4)
● 1 large eggplant
● 2 medium zucchini
● 1 medium onion, chopped
● 3 garlic cloves, minced
● 1 Tbsp. olive oil
● 1 lb. cooked skinless chicken breasts, chopped
● 2 cans (14.5 oz. each) stewed tomatoes
● 2 tsp. dried basil
● 1 tsp. dried oregano ● 2 tsp. salt
● Pepper to taste

1 / Cut eggplant and zucchini into 1-inch pieces, and set aside.

2 / In a large saucepan over medium heat, sauté onion and garlic in olive oil until tender. Add chicken, eggplant and tomatoes, and bring to a sim- mer. Cover and simmer for 15 minutes.

3 / Add zucchini and seasonings. Simmer for 10–15 minutes more until vegetables are fork- tender.

Nutrition Facts (per serving): 186 calories, 26 g protein, 7 g carbs, 4 g fat, 2 g fiber

>> Olive oil contains monounsaturated fats, which are not only heart healthy but also get burned for fuel during exercise. In addition, olive oil contains ingredients that enhance joint healing.

>> Garlic is well known for its ability to enhance heart health and even aid fat loss. New research has found it can also help boost nitric oxide levels.

http://www.muscleandfitnesshers.com/recipes/chicken-ratatouille

Jillian's Almond Crusted Chicken Breast

(Serves 4)

1/2 cup unsalted almonds, toasted
2 T. extra-virgin olive oil
3/4 tsp grated lemon zest
1 T. fresh lemon juice
3/4 dried rosemary*
1 garlic clove
1/4 tsp salt
4 (4-5 ounce) boneless, skinless chicken breast halves

*Note: I did not use the rosemary because I don't like it and it was great without it so if you don't like it just leave it out!

• Preheat the oven to 425.
• In the work bowl of a food processor, place the almonds, olive oil, lemon zest and juice, rosemary, garlic, and salt. Process until coarsely chopped; the mixture will be a thick paste.
• Arrange the chicken breast halves in a baking dish. Divide the almond paste and spread on the breasts; pat down to cover each breast completely.
• Roast in the oven until cooked through and an instant-read thermometer reads 165-170 degrees, about 10 minutes. Loosely tent with foil and let stand for 5-10 minutes before serving.

Nutrition Facts
Calories 293.3 kcal
Fat 17.4 g
Protein 30 g
Carbs 4.3 g
Sodium 194.2 mg

This recipe is from Jillian Michaels Master Your Metabolism Cookbook

$5 Meals: Chicken Nachos

Ingredients
2 cups cooked, shredded chicken ($1.50) Click here for instructions
1/2 cup frozen corn, thawed ($.25)
1 10 oz. can Rotel tomatoes (diced tomatoes with green chilies), undrained ($.69)
1 15 oz. can (or 2 cups) black beans ($.59)
1/4 red onion, diced ($.20)
Baked Tortilla Chips
1 cup shredded cheddar or Mexican blend cheese ($.75)
Salsa ($.25)
2 large broccoli heads ($.79)

Directions
1. In saucepan, combine chicken, corn, Rotel tomatoes, black beans and onion. Cook for 5 to 6 minutes, stirring often.
2. Place tortilla chips onto plate and top with the chicken mixture. Top with shredded cheese and microwave for 1 minute, or until cheese melts. Top with a “dollop” of salsa.
3. Steam broccoli in stovetop steamer, or in microwavable bowl with 1/2 cup of water and covered with plastic wrap, for 4-5 minutes.
4. Serve Chicken Nachos with Broccoli.

Cost $5.02

Read more: http://www.5dollardinners.com/2009/10/chicken-nachos.html#ixzz1oNSh6uOf

Easy Healthy Chicken Goulash

Ingredients I used

• 2 big pieces of boneless skinless chicken breast thawed and cut into chunks
• 4 medium size red potatoes cut into chunks
• 1/2 Red Bell Pepper cut into chuncks
• 1/2 Zucchini cut into chuncks
• 1/2 squash cut into chuncks
• 1/4 onion sliced
• 4 mushrooms sliced
• 1/2 cup frozen broccoli
• 1- 12 oz can of Tomato sauce
• Italian seasoning to taste
• 2 tbsp of minced garlic (I buy it already minced in a jar)
• salt and pepper to taste

Wait

Okay, here’s the deal…I know it looks like a lot of ingredients and I usually shy away from that but, I was just throwing in what ever I had on hand…trying to make it as colorful as I could. You could just have chicken, potatoes and broccoli. Or you could make it with Shrimp instead. You could just put a bag of frozen veggies in there. The sky is the limit…Totally up to you. You do NOT have to use all those ingredients. Use your favorite veggies. Chad’s dad likes baby carrots. I think asparagus would be good too!

Make it

Preheat oven to 450.

Spray the bottom of a 9X12 glass cooking dish with non stick spray. Layer the meat on the bottom and then add all the veggies on top. Sprinkle with Italian seasoning, minced garlic, salt (use sea salt…it has a stronger taste so you don’t need as much to get the same effect) and pepper. Pour the tomato sauce on top. Chad’s dad like to sprinkle Parmesan cheese on top…I left it out because I can’t have cheese. Griffin did like his with some mozzarella cheese sprinkled on top after I had cooked it.

Cook for 40-45 minutes

*Oh, and the picture is before I added the sauce. I have no idea why I did that..haha!

http://realfittraining.com/%20/easy-healthy-goulash-recipe

Freezer Meals: Roman Style Chicken

Chicken is a favorite protein to cook with since there are so many ways to prepare it. There never seems to be a shortage of chicken recipes and I'm always happy to try new ones to test out. This recipe for Roman Style Chicken was delicious! I especially liked that this dish one you can make ahead and cook in a crockpot to give your stovetop a rest!...

This chicken recipe comes from Giada De Laurentiis and it was a pretty popular one on the Food Network site. It rated pretty high and it's no wonder - it really is good! Bone-in chicken is browned and then braised with bell peppers, bacon, garlic, tomatoes and wine. To finish it off, salty capers and fresh Italian parsley are tossed in to add some bright notes to the rich, braised slow cooked flavors. I added artichoke hearts to the dish for another dimension of flavor and it worked nicely with the other ingredients. This dish was served with caramelized cremini orzo and a light green salad. I also adapted the recipe as a freezer and slow cooker/crockpot meal but you can certainly cook it on the stovetop just as easily.

Roman Style Chicken

recipe adapted from Giada De Laurentiis

4 skinless chicken breast halves, with ribs
2 skinless chicken thighs, with bones
1/2 teaspoon salt, plus 1 teaspoon
1/2 teaspoon freshly ground black pepper, plus 1 teaspoon
1/2 teaspoon garlic powder
1/4 cup olive oil
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 slices bacon, chopped
2 cloves garlic, chopped
1 cup artichoke hearts
1 (15-ounce) can diced tomatoes, undrained
1/2 cup white wine
1 tablespoon fresh thyme leaves
1 teaspoon fresh oregano leaves
1/2 cup chicken stock
2 tablespoons capers
1/4 cup chopped fresh flat-leaf parsley leaves

Season the chicken with 1/2 teaspoon salt, 1/2 teaspoon pepper and 1/2 teaspoon garlic powder. In a heavy, cast iron skillet, heat the olive oil over medium heat. When the oil is hot, cook the chicken until browned on both sides. Remove from the pan and set aside.

Keeping the same pan over medium heat, add the peppers and bacon and cook until the peppers have browned and the bacon is crisp, about 5 minutes. Add the garlic and cook for 1 minute. Add the artichokes, tomatoes, wine, and herbs. Using a wooden spoon, scrape the browned bits off the bottom of the pan. Return the chicken to the pan, add the stock, and bring the mixture to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 20 to 30 minutes. Just before serving, add the capers and parsley; stir to combine and serve.

* To make ahead/freezer meal - Prepare the chicken as directed above. Transfer the browned chicken to a plate and cool completely, then place in a gallon sized freezer bag. Prepare the sauce for the dish as directed above, omitting the stock, capers and parsley (which will be added later). Cool completely before adding the sauce to the gallon sized freezer bag. Freeze the bag. When ready to prepare, defrost the freezer bag completely. Place the contents of the freezer bag into a slow cooker/crockpot. Add 1/2 cup chicken stock and cook on low for 2-3 hours. Just before serving, add the capers and parsley; stir to combine and serve.

Creamy Green Enchiladas

Chef Meg's Creamy Green Enchiladas

You will think you are south of the border when you try this recipe. It is a meal- one enchilada will fill you up- it did me!

Minutes to Prepare: 5

Minutes to Cook: 40

Number of Servings: 4

Ingredients

12 ounces boneless chicken breast, fat trimmed
1 tablespoon smart balance butter
1 small onion, about 1/2 cup, diced fine
8 ounces portabella mushrooms, sliced
1 jalapeno, seeded and diced fine
8 ounces baby spinach
1 teaspoon cumin seeds or 1/2 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 cup reduced fat sour cream
2 tablespoons skim milk
4 (8 inch) whole wheat tortillas
1/4 cup monterey jack cheese, shredded
1 can green chiles, chopped and drained

Directions

Preheat oven to 350 degrees.
Place chicken breasts into a saute pan. Cover poultry with water and place on stove top over moderate heat. Be sure to keep the heat of the water at 185 degrees. One of the best ways to tell if you are within the correct range is to just look for tiny bubbles every so often. Poach poultry for about 20 minutes or until meat reaches 165 degrees internal temperature. Remove meat from poaching liquid to cool. Once cooled cut into 1/4 inch cubes and reserve.

In a large saute pan heat butter until foaming. Add chopped onion to sweat. Cook for 1-2 mintues. Add mushrooms to the pan and continue to saute for 2-3 minutes. Add jalapeno and spices to the pan, stir to combine. Add spinach to pan and cook just until wilted.

Combine milk with sour cream. Pour 2 tablespoons of the mixture into the sauted vegetables, stir to combine. Simmer for 1-2 mintues. Add diced chicken to the pan, remove from heat.

Spray a 8 X 10 inch baking dish with pan spray. Run tortilla wraps under cool water to soften. Place onto a cutting board. Fill each wrap with 3/4 cup of filling, fold and close into an enchilada style packet. Place fold side down into baking dish. Cover with remaning sauce, cheese, and green chiles. Bake 15 mintues.

Remove from oven and cool slightly before serving.
Makes 4 enchiladas, one per serving.


Number of Servings: 4

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 293.9

• Total Fat: 10.5 g
• Cholesterol: 64.3 mg
• Sodium: 401.3 mg
• Total Carbs: 22.7 g
• Dietary Fiber: 4.7 g
• Protein: 28.3 g

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1464782

Chicken and Rice Wraps

Here's a healthy wrap recipe that's simple to make and tastes great served either hot or cold. Makes one dinner for two . . . or two lunches for one!

• 1 boneless, skinless chicken breast, cubed
• 1 clove garlic, minced
• 1/4 medium onion, chopped
• 1 cup romaine lettuce (torn into bite-size pieces)
• 1/2 cup cooked brown rice
• 2 low-fat whole wheat flour tortillas (6 to 8 inches in diameter)
• 1-1/2 Tbsp. fat-free salad dressing
• Nonstick cooking spray

Spray a medium-sized pan with nonstick cooking spray and place over medium heat. When it's hot but not smoking, add onions and garlic and sauté until slightly browned. Add raw chicken and sauté until browned and cooked through, about 5 to 7 minutes, or until no pink remains in center of each piece. Remove pan from heat. Place tortillas on plates. Put half the lettuce on each tortilla, followed by half the chicken, half the dressing, and half the rice. To assemble wraps, roll tortilla around contents, securing each with a toothpick if necessary. Makes 2 servings.

Preparation Time: 20 minutes

Nutritional Information (per serving):

Calories	Protein	Fiber	Carbs	Fat Total	Saturated Fat
345	32 g	4 g	36 g	4.5 g	<0.5 g

http://www.beachbody.com/product/p90x-online/nl/p90xnl_106.do#

Spicy Chicken Curry Soup

Ingredients

• 1 tablespoon peanut oil
• 1 clove garlic, minced
• 1/2 carrot, peeled and diced
• 1 (14 ounce) can coconut milk
• 1 tablespoon green curry paste
• 2 skinless, boneless chicken breast halves - cubed
• 2 cups chicken stock
• 1 lime, juiced
• 1/4 cup chopped green onions

Directions

1. Heat the oil in a medium pot over medium heat. Stir in the garlic and carrot, and cook 5 minutes. Mix in 1/4 the coconut milk. Stirring constantly, bring to a boil. Mix in curry paste. Place the chicken in the pot, and toss to coat.
2. Reduce heat to low, and pour in the chicken stock. Cook until heated through. Stir in remaining coconut milk, lime juice, and green onions. Continue to cook and stir at least 10 minutes before serving.

Chicken Salad with Grapes

2/3 cup reduced-fat or regular mayonnaise

2 tablespoons sour cream

1 tablespoon dried tarragon

2 teaspoons lemon juice

4 cups shredded skinned cooked chicken

1 cup red seedless grapes, rinsed and halved

1 apple, rinsed, cored, and chopped

1 head red leaf lettuce, torn into bite-sized pieces

Salt and fresh-ground pepper

In a large bowl, mix mayonnaise, sour cream, tarragon, and lemon juice. Add chicken, grapes, and apple. Mix gently. Mound lettuce equally on dinner plates. Spoon chicken salad equally onto lettuce. Add salt and pepper to taste.

http://recipes.terra-organics.com/2010/09/dish-of-the-week-tarragon-chicken-salad-with-grapes/

Chicken Cole Slaw

Ingredients
2 cups shredded green cabbage 2 cups diced cooked chicken 1 cup unpeeled cubed red apple 1 cup seedless red grapes, halved 1/2 cup sliced celery 1/2 cup chopped walnuts 1/2 cup commercial sour cream 3 tablespoons mayonnaise 3 tablespoons honey 1 tablespoon lemon juice 1/4 teaspoon salt Dash of pepper Leaf lettuce Directions
Combine first 6 ingredients in a large bowl; set aside. Combine sour cream, mayonnaise, honey, lemon juice, salt, and pepper; stir until smooth. Pour over chicken mixture, and toss gently. Cover and chill 1 to 2 hours. To serve, spoon Cole slaw into a lettuce-lined bowl, if desired.

Dinner: Spicy Chicken Tortilla Wrap

Here is how I cooked the chicken breast for chicken soft tacos!

I put enough water to almost cover the chicken breasts (boneless....no skin).

Here is the spice mixture:
Paprika
Cumin
Crushed Red Pepper
Garlic
Sea Salt
Oregano
Freshly ground pepper
Cayenne Pepper

I mixed these spices together...to fit our taste and poured it into the boiling water with the Chicken breasts. After a while...I shredded the chicken and then put it back into the boiling water with spices. I let it cook down....until almost all of the water had evaporated.

I mixed together....some fresh corn that I had boiled and black beans.

Here are the whole wheat tortilla wraps we used:


I mixed up a little nonfat plain yogurt with salsa to put on it.
I put a bunch of romaine lettuce on mine and I only put the amount of shredded chicken, that could fit into the palm of my hand!

290 Calories
15g Carbs
8g Fat
36g Protein

My Meals for 8-5-09 Wednesday

Breakfast (I was almost done eating and realized i didnt take a pic!) LOL

Fake Pancake and Red Grapes

Lunch

Tuna Salad


Afternoon Snack

Cantaloupe, 1/2 frozen banana, 1/2 scoop protein powder (vanilla)
1 Tablespoon Honey, 1/2 cup orange juice and ice blended in Magic Bullet!

Dinner

Garlic Chicken with Tomatoes over Multigrain Angel Hair Pasta
Here is the link for the recipe for the Garlic Chicken

http://recipes.sparkpeople.com/recipe-detail.asp?recipe=711085&SPShared=TRUE

Meals for 7-31-09 Friday

Banana Blueberry Smoothie - Breakfast

Green Tea, blueberries and 1/2 banana 1 scoop of Vanilla Protein Powder

Fixings for our Southwestern Shredded Chicken Salad

Dinner= Southwestern Chicken Salad with lowfat italian dressing.

I didn't have lunch today. I was so busy with back to back clients...that I didnt get a break!!!

Chicken Pinto Bean Salad for Lunch

BREAKFAST

1/2 cup Kroger 100% Whole Grain Oats
1 cup skim (fat-free) milk
1/2 cup fresh blueberries
2 walnuts
Cinnamon


LUNCH




You can see my 24 ounce tumbler. This is the one that I drink my water in each day!

I had some of the Chicken Taco Salad left from before. Just about 3/4 cup. So I put that into my bowl.

I added:
3 Romaine Lettuce Leaves
1 radish
1/2 stalk of celery
1/2 can Pinto Beans

It needed more dressing...so i made something different:

3 Tablespoons Miracle Whip Light
1/2 Tablespoon Apple Cider Vinegar
A little water
A dash of Sea Salt
Freshly Ground Pepper
Some Garlic Powder
Cayenne Pepper

This lunch was incredibly delicious. The pinto beans were a nice change!!! I still had some dressing left in my bowl, so I added a couple strips of cucumber in my bowl!