Monday, April 14, 2014

Easy Shredded Chicken

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Hello!

This past weekend was so super busy that I didn't have a whole lot of time to think about dinner.  Still, I wanted to be sure that we were not so busy we couldn't think about eating healthily.  I was perusing the internet last week and came across this super easy shredded chicken that you just toss in the slow cooker and forget about!

You can have this as a filling for tacos, burritos, nachos, over rice (the sauce is amazing!) or as I did, on a salad.  It was delicious!

Ingredients:
4 boneless skinless chicken breasts
1/2 cup Italian dressing
1 packet Ranch dressing
1/2 cup water
1T minced fresh garlic
2tsp chili powder
2tsp cumin
1/4 tsp crushed red pepper flakes (or more if you're feeling spicy!)

Preparation:
Add your chicken to the slow cooker.
In a small bowl, mix all of the rest of the ingredients together, then pour over the chicken.
Cook on low 5-6 hours, or high 3-4 hours.
Once cooked, shred the chicken and serve!

Nutrition*:
Serves 4
4oz serving each (I removed some of the nutrition from the sauce as it cooks off)
Calories 161 / Carbs 5g / Fat 10g / Protein 24g / Fiber <1g / Sodium 329mg


*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult with qualified healthcare provider for any answers to personal health care questions.

Adapted from Today's Creative Blog

Friday, March 14, 2014

Zucchini Noodles with Meat Sauce


I know, I know, I’m SOOO late to the party!!  But listen, here’s the thing…all this time I’ve been happy just enjoying my spaghetti squash noodles, none the wiser…yes, I love zucchini but I thought, “Meh…what’s the big deal if I have zucchini or spaghetti squash?  I’ll get around to it…”  YOU GUYS.

If you are like me and haven’t made these yet – GO.  Right now.  Make them.  You’re welcome.

Oh, but hold up…you’re going to need the tool to make the noodles.  You can go out and buy some big fancy counter top peeler or pick up one of these little dudes.  I’m going with the julienne peeler for now.

Ingredients:
  • 6 small/medium sized zucchini, julienne or spiral sliced
  • For this particular recipe, we added 90% lean ground beef, just browned up (about 3oz per person)
  • 1 large (20oz) can diced tomatoes (you can either drain or leave the juice – we kept the juice)
  • 2 cup white mushrooms, diced
  • Salt and Pepper for taste
Preparation:
  1. In a medium to large saucepan, boil water with a little bit of salt like you would for cooking regular noodles.
  2. In a medium saucepan, heat tomatoes and mushrooms together until simmering.
  3. Reduce heat, stir in browned ground beef; keep warm while making zucchini noodles.
  4. Clean and slice the zucchini to make your “noodles”.  Look at how pretty they are:

  5.  Add the sliced noodles to the boiling water and cook for about 2 minutes.  Remove and drain.
  6. Top the noodles with sauce.
  7. Eat!
Nutrition*:
·         Serves 4
  • Note:  We used about 6 small to medium-sized zucchini for about 4 people.  The zucchini will shrink down once they are cooked.
  • Serving size:  1 cup noodles, with 1 cup meat sauce (again, about 3oz meat per person)
Calories 290 / Carbs 19g / Fat 12g / Protein 30g / Fiber 5g / Sodium 526mg

*Nutrition information is an estimation only and the nutritional analysis I provide for each recipe is calculated via My Fitness Pal using the nutritional data found on their website. I am not a registered dietitian, so always consult with qualified healthcare provider for any answers to personal health care questions.

Monday, March 3, 2014

Spaghetti Squash Chicken Primavera


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Sometimes I just take what's left over in my fridge and toss some things together...most of the time it works, sometimes it doesn't...but this is definitely one of those times that it did.  I used to make a pasta version of this back in the day but loaded it with butter; this is a much healthier version of my old fave.

Here's a quick and easy recipe for dinner or lunch.  Just a few ingredients and tons of flavor.  The recipe below is for 1 person, so adjust for more peeps.

Ingredients:
  • 2 cups spaghetti squash, cooked and scraped - I cooked the small one I had in the microwave for about 9 minutes.  If it's larger you'll want to cook it longer.
  • 1 cup broccoli, rough chopped
  • 1 cup cauliflower, rough chopped
  • 3 oz grilled chicken strips
  • 1 cup low sodium chicken broth
  • 1/4 tsp garlic salt
  • Parmesan cheese for topping (about 1T)
  • Red pepper flakes, to taste

Preparation:

  1. Cook spaghetti squash and cool.  Shred when ready; set aside.
  2. My chicken was cold, so I chopped it up and sauteed it in a pan with a little bit of olive oil, not even 1/2 tsp, just to brown it up.  Remove from pan and set aside.

  3. Next, add broccoli and cauliflower to the pan, and add the chicken broth.


  4. Bring to simmer, turning the veggies in the broth to soften them a little, not too much, about 2 minutes.
  5. Add the spaghetti squash to the pan, sprinkling with garlic salt and toss.


  6. Add the chicken to the pan and toss again.


  7. Remove from heat, add Parmesan cheese and red pepper flakes.


  8. Consume!

Nutrition:
Serves 1
Calories 243 / Carbs 28g / Fat 3g / Protein 26g / Fiber 9g / Sodium 1528mg (you can lower your sodium by exchanging garlic salt for garlic powder)