Categories
Entrees (Meat & Poultry)

Cerveza Chicken Enchilada Casserole (Slow Cooker)

I recently decided to begin going back to some of my old blog posts and updating them.  My photos in the past were terrible (and, honestly, still aren’t great but they have improved!) and prior to about 2015 I didn’t have the Easy Recipe function, which lets you easily print my recipes.  I also thought it would be fun to go back and try some of the recipes I once made but sort of forgot about over the years.  My first blog post update is this Cerveza Chicken Enchilada Casserole for the slow cooker.  I made this back in 2013, prior to having children. I made note in my post that we ate this with a friend and my mother who was over for dinner, and we all agreed it was delicious.  Well, I made it again and it didn’t disappoint. Cerveza Chicken Enchilada Casserole (Slow Cooker) 2Cerveza Chicken Enchilada Casserole (Slow Cooker)

Ingredients

  • 2 cups water
  • 1 stalk celery, chopped
  • 1 small carrot, peeled and chopped
  • 1 bottle (12 ounces) Mexican beer (I used Corona)
  • Juice of 1 lime
  • 2 pounds chicken breast, boneless and skinless
  • 1-19 ounce can enchilada sauce, divided **
  • ~ 7 ounces thick baked tortilla chips (thick vs. thin)
  • ½ medium onion, chopped **
  • 2 cups reduced fat shredded cheddar cheese
  • Optional: Plain Greek yogurt, sliced olives, avocado and cilantro for toppings

Instructions

  1. Heat water, celery, carrot, 1 cup beer, and lime juice in saucepan over high heat until boiling. Add chicken breasts; reduce heat to simmer. Cook until chicken is cooked through, about 15 minutes. Remove chicken; cool and shred into bite-sized pieces, place to the side.
  2. Next, start layering the casserole; spoon ~1/2 cup enchilada sauce in bottom of slow-cooker, followed by tortilla chips, then ~1/3rd of the chicken, and finally some of the shredded cheese. Repeat layering process two more times, or until you are out of the ingredients, but leave a bit of cheese for the last layer. Pour remaining beer over and around the casserole.
  3. Cover and cook on low 3 hours. Serve garnished with Greek yogurt, sliced olives, avocado and cilantro, if desired. Or, use this casserole like a dip for more chips!

Notes

** If you are following a low FODMAPs diet, this can be modified to be lower FODMAPs, but not FODMAPs-free. Omit the onion for sure, but the enchilada sauce will still contain FODMAPs. If you are lactose-intolerant you can use a lactose-free cheese or an extra-sharp cheddar. Also, omit the celery if you are sensitive to polyols (although the amount in this recipe shouldn’t cause problems).

Nutrition Information

Serving size: ¼th of recipe Calories: ~650 Fat: ~25 g Carbohydrates: ~ 45 g Protein: ~ 20 g

Nick saw these ingredients on the counter and got excited.  He insisted I make guacamole on the side and leave extra chips for dipping.  The man could eat an entire bag of chips in one sitting (anyone else?!)Cerveza Chicken Enchilada Casserole (Slow Cooker) 3On a recent podcast episode (The Dietitians Dish, have you subscribed on iTunes yet?!) we talk about how it’s good to allow our children to help in the cooking process.  Paige took the reins on this one and layered the enchilada.Cerveza Chicken Enchilada Casserole (Slow Cooker) 4It was just too bad the “mild” enchilada sauce I bought was actually a lot spicier than I had expected; needless to say she didn’t try it.

While I enjoyed my meal with a fork, topped with avocado slices,  my carb loving husband used the enchilada as a dip and ate his with more chips.  Of course, with guacamole on the side too. Cerveza Chicken Enchilada Casserole (Slow Cooker) 5

Enjoy!

Categories
Entrees (Meat & Poultry)

Chicken Parmesan Quinoa Bake

My husband, Nick, doesn’t like quinoa.  That is, until he tried this recipe. You see, when you’ve just tasted plain quinoa, with maybe some salt and pepper, you start to think that quinoa is boring.  Sort of like tofu; it’s boring on it’s own.  This recipe wraps quinoa in tomato sauce, peppers, mushrooms and cheese, which makes for a tasty end product (Nick approved).  This Chicken Parmesan Quinoa Bake is gluten free, low fodmaps and also loaded with nutrients.  Actually, it covers all the food groups in just one dish.

Chicken Parmesan Quinoa Bake

Author: Modified slightly from Fit Foodie Finds

Serves: 6 servings

Ingredients

  • 1 cup uncooked quinoa
  • 1 red pepper, diced
  • 1 cup mushrooms **
  • 2 handfuls of spinach
  • 2 cups marinara sauce
  • 1 cup chicken broth
  • 1 egg
  • 2 tbsp rice flour
  • 1 cup shredded parmesan cheese
  • 3 small chicken breasts (1 lb. total, or less, cut to about ½ inch thickness)
  • salt and pepper to taste

Instructions

  1. Preheat oven to 375 degrees and spray casserole dish with oil of your choice.
  2. Prep veggies by washing and dicing as indicated.
  3. Place uncooked quinoa on bottom of casserole dish and then layer with the prepared veggies.
  4. Add 2 cups marinara sauce and 1 cup chicken broth to the casserole dish and mix all together. Set aside
  5. In a medium bowl, mix flour and parmesan cheese. In a small bowl crack the egg and whisk.
  6. Prep chicken by dipping in the egg and then the parmesan mixture to generously coat. Place the chicken on top of the quinoa and veggie mixture.
  7. If there is leftover parmesan mixture, sprinkle on top of the chicken once it’s in the dish. Add salt and pepper if you wish.
  8. Bake uncovered for 20 minutes, then cover with foil and bake an additional 40 minutes (until quinoa is cooked and chicken is at least 165 degrees).

Notes

** If you are following a low FODMAP diet you can remove the mushrooms, as they contain polyols. Or, just use less. Also, look for a low FODMAP marinara sauce, such as Rao’s Sensitive Formula sauce.

Nutrition Information

Serving size: 16th recipe Calories: 378 Fat: 12g Saturated fat: 4 g Carbohydrates: 35 g Sodium: 700 mg Fiber: 5 g Protein: 30 g Cholesterol: 94 mgChicken Parmesan Quinoa Bake 7So pretty, right?  And, minimal dishes used in this recipe, which is obviously key to staying sane.Chicken Parmesan Quinoa Bake 8I’m fairly confident any type of parmesan cheese would work well in this recipe, but I like the shredded (I also like the slivers of parmesan, I simply eat it straight from the container). Chicken Parmesan Quinoa Bake 9The next thing I want to do is test this in the slow cooker, because I think maybe the flavors would be even more concentrated in the slow cooker (and I’m obsessed with the slow cooker).  The key to moist chicken in this recipe is to make sure you do not purchase chicken that is too thick (have you seen chickens these days?!).  I had to slice mine in half so it was just about 1/2-inch thick.  It turned out great.  I hope you enjoy it as well!

Categories
Entrees (Meat & Poultry)

White Bean Veggie Nuggets

Paige is basically a vegetarian, aside from her loving relationship with chicken nuggets.  And no, we don’t by the organic version, or anything that is even close to (or pretending to be) nutrient-dense.  We buy those dinosaur ones, you know, they look like dinos (you’ve seen them I’m sure). She loves them.  In fact, I tried switching brands once and she freaked. So, I won’t do that again.  I also tried feeding her these veggie nuggets, which, as you can imagine, she didn’t necessarily love. But, hey, she also didn’t hate them.  I consider that a win.  I thought they were pretty darn tasty dipped in some ranch mixed with Red Hot, and Cameron? He ate them plain. All of a sudden he’s not the picky one anymore!White Bean Veggie Nuggets 11

White Bean Veggie Nuggets

Ingredients

  • 1 (15-ounce) can of white beans, rinsed and drained
  • 1 cup sliced or chopped carrots
  • 1 cup chopped broccoli
  • 1 cup chopped cauliflower
  • ½ cup shredder cheddar cheese
  • 1 egg
  • 1 tsp garlic powder
  • 1 tsp. pepper
  • ½ tsp. salt
  • ½ tsp onion powder
  • 2 cups panko bread crumbs
  • 1 T olive oil

Instructions

  1. Preheat oven to 400 degrees.
  2. Combine the carrots, cauliflower and broccoli and steam until soft (microwave or stovetop)
  3. Pulse the steamed vegetables in a food processor until finely chopped and well mixed. Put into a bowl.
  4. Pulse the beans until they get to a smooth consistency. Combine the beans and veggies into the same bowl.
  5. Add the cheese, egg, garlic, pepper, salt, and onion to the mixture, mix well to combine. Mixture should be workable and easy to form into nuggets.
  6. Lightly grease a baking sheet with oil. Use your hands to form about 20-25 nuggets (1-inch balls, slightly flattened) leaving about 1-inch between each nugget.
  7. Bake for 25 minutes, flipping the nuggets half-way. The nuggets should be nice and browned and crisp! Dip them into a sauce of your choice.

Notes

** This is not a low FODMAP recipeWhite Bean Veggie Nuggets 12

 Pretty, right?  White Bean Veggie Nuggets 13

This recipe was originally from the kid’s book In Your Tummy, a perfect read for your toddler all about how to keep your gut healthy (it’s super cute and fun!).  The recipe originally called for chickpeas but our family prefers white beans, and they turned out great.  White Bean Veggie Nuggets 14

Served with Nick’s homegrown and homemade pickles

We made these one night, ate them, then freeze the rest.  When we took a few out of the freezer we heated them up in the pan with just a little more oil to give them that freshly baked taste. Yum.  I hope you enjoy as much as we did!

Categories
Entrees (Meat & Poultry)

Clean Eating’s Peanut Chicken Foil Packets

I recently looked back at some old blog posts and decided to update them with the new recipe format (you know, the printable ones, below).  This one from Clean Eating Magazine was one I knew I wanted to update, but also make again because it’s one of those simple, easy-to-clean summer grilling recipes that everyone should try.  Believe it or not, both of my children ate this.  Have I mentioned they are picky?  You say to yourself before having kids; “my kids will eat everything!” but I guarantee that’s never the case.  All of a sudden Paige, my “Three-nager” has decided everything but chicken nuggets are “yucky”, and Cameron? He’s been picky since day one.  Look forward to a blog post on that coming soon.Clean Eating’s Peanut Chicken Foil Packets 16Oh yeah, she also loves “donuts” (what she calls bagels). With lots of cream cheese.Clean Eating’s Peanut Chicken Foil Packets 17Peanut Chicken Foil Pockets

Ingredients

  • ¼th cup unsalted natural creamy peanut butter
  • ¼ cup light coconut milk**
  • 2 Tbsp. rice vinegar
  • 2 Tbsp. chopped fresh cilantro leaves, plus additional for garnish
  • 1 Tbsp. honey **
  • 1 tbsp. fresh lime juice
  • 1 tbsp. minced fresh ginger
  • 1 tsp. reduced sodium soy sauce
  • ½ tsp. red pepper flakes
  • 1 clove garlic, mined **
  • Olive oil cooking spray
  • 12 oz. green beans, trimmed
  • 2 sweet potatoes, peeled and diced into similar-sized ½-inch chunks **
  • 1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces

Instructions

  1. Preheat grill to medium-high or preheat oven to 450.
  2. In a medium bowl, whisk together peanut butter, milk, vinegar, 2 Tbsp. cilantro, honey, lime juice, ginger, soy sauce, pepper flakes, and garlic. Add chicken to the bowl and stir to evenly coat the chicken.
  3. Cut 4 12×16-inch pieces of foil and mist with cooking spray. Divide green beans, and potatoes evenly into the center of each piece of foil. Divide chicken and peanut butter mixture between foil pieces, over top of vegetables. Bring the short edges of the foil together, then fold inward a few times along each long edges to seal.
  4. Place foil packets directly on the grill or on a large, rimmed baking sheet in the oven. Grill or bake for 25 minutes, until chicken is cooked through and potatoes are tender. Transfer contents of packets (make sure to open the packets slowly, as the steam can be very hot!) to serving bowls and garnish with additional cilantro.

Notes

** If you are following a low FODMAP diet, you can make this recipe with less FODMAPs by replacing the honey with maple syrup, and omitting the garlic. The coconut milk contains FODMAPs but the amount in this recipe shouldn’t be enough to cause problems. You could always use less, if desired (and thin it out with water), also the sweet potatoes can be substituted for red potatoes if you are really sensitive to polyols.

Nutrition Information

Serving size: 1 foil packet Calories: 412 Fat: 15 g Saturated fat: 4.3 g Carbohydrates: 39 g Sugar: 8.3 g Sodium: 119 mg Fiber: 8.7 g Protein: 31 g

I know I already mentioned it, but the fact that this meal is not only tasty, but also created minimal dishes to clean, makes it a winning meal in my book. I hope you enjoy it as much as we did.

Categories
Entrees (Meat & Poultry)

Pesto Chicken Rollups

I’ll confess, one of the easiest things for me to feed Paige is a frozen piece of chicken (cooked, obviously).  I’m talking chicken nuggets, or these great Barber Foods Frozen Stuffed Chickens (yum, they are a household favorite).   We’ve found that Paige will not eat meat unless it’s very tender.  She will try just about anything, but she’ll promptly spit it out if it’s not to her texture liking.  She puts it in her mouth, starts to chew, then gives me this look like “I can’t eat this…”.  Then I say, “You’re not spitting it out on the table or in my hand!  Go to the trash can and spit it out!”. I know, it’s gross, but what am I supposed to do?! Don’t answer that.  I know…discipline.  Needless to say, when I look for recipes that the whole family can eat, I look for recipes that include tender meats, or at least a step that includes “tenderizing” the meat.  These Pesto Chicken Rollups were perfect. Pesto Chicken Rollups 19

Another great thing about this recipe? It utilizes many herbs that are probably in your herb garden this summer!Pesto Chicken Rollups 20

Pesto Chicken Rollups

Ingredients

  • 1 cup fresh Italian parsley leaves
  • 1 cup basil leaves
  • 2 Tbsp fresh oregano leaves
  • 2 Tbsp fresh sage leaves
  • 1 clove garlic **
  • 2 tsp. olive oil
  • ⅓ cup grated Parmesan cheese
  • 3 Tbsp pine nuts
  • 1 Tbsp lemon juice
  • 6 chicken cutlets (roughly 3-4 ounces each)

Instructions

  1. Preheat grill to 400 degrees F. Combine parsley, basil, oregano, sage, garlic, Parmesan, pine nuts, oil and lemon juice in a food processor. Pulse until it becomes a paste, about 1 minute. Set aside.
  2. Cover a cutting board with plastic wrap, place one or two chicken cutlets on the plastic wrap and then cover cutlets with a second piece of wrap. Using a meat tenderizer (or the back of an ice cream scoop like I did!), pound the chicken from center outward. Flip chicken and both layers of plastic and pound the underside, achieving long pieces of meat. Once the cutlets reach about ¼-inch thickness, repeat the process with remaining cutlets.
  3. Remove chicken from plastic wrap and spread 1 to 2 tablespoons pesto over each piece in an even, thin layer. Begin rolling chicken from the widest end as tightly as possible. Fully coat all rollups with cooking spray and place on preheated grill. Use tongs to turn chicken rolls every 3 to 5 minutes until they are cooked to an internal temperature of 165 degrees F and desired crispiness is achieved. If rolls begin to unravel, poke them all the way through with a toothpick or skewer. Remove from grill and let stand for 10 minutes before serving.

Notes

** If you are following a low FODMAP diet, omit the garlic and use a Tuscan or garlic olive oil to replace the flavor!

Nutrition Information

Serving size: 1 cutlet Calories: 250 Fat: 4.5 Sodium: 230 Protein: 25

Ok, so Paige didn’t exactly gobble these up, but she did take a few bites and didn’t spit it out (score!).  Sometimes I think she will be a vegetarian one day, honestly it wouldn’t surprise me.  But until then, I’m continuing to introduce her to new recipes as much as possible (and ones that are loaded with natural, herby flavors!).

Categories
Entrees (Meat & Poultry)

Chicken Thighs with Mushroom Wine Reduction

Every once in a while I make a meal that doesn’t involve the slow cooker.  When I do, I don’t regret it!  As much as I love the slow cooker (or, as of lately, the pressure cooker), sometimes a meal in a skillet is just what we need.  This was delicious, and quite easy.  I hope you enjoy!

Chicken Thighs with Mushroom Wine Reduction

Ingredients

  • ½ cup rice flour
  • 8 boneless, skinless chicken thighs (1.5 lbs)
  • Salt and pepper to taste
  • 2 Tbsp olive oil
  • 8 ounces cemini mushrooms, halved **
  • ½ cup white wine
  • ½ cup chicken broth **
  • Chives, chopped

Instructions

  1. Place the flour in a shallow bowl. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper and coat with the flour (tapping off any excess). Heat the oil in a large skillet over medium-high heat. In batches, cook the chicken until browned, 4 to 5 minutes per side; transfer to a plate.
  2. Add the mushrooms to the skillet and cook, tossing, until browned, 4 to 6 minutes. Return the chicken to the skillet, add the wine and chicken broth, and simmer until cooked through, about 8 to 10 minutes.
  3. Meanwhile, bring a large saucepan of water to a boil; add 1 tablespoon salt. Add the green beans and cook until just tender, 4 to 5 minutes. Drain and run under cold water to cool. Serve with the chicken and top with chives.

Notes

** If you follow a low FODMAP diet, note that the mushrooms contain polyols. Also, look for a chicken broth that doesn’t contain garlic or onion. I have some listed in my blog post “Low FODMAP Cabinet Essentials”

Nutrition Information

Serving size: 2 thighs Calories: 425 Fat: 15 g Saturated fat: 4 g Carbohydrates: 19 g Sodium: 350 mg Protein: 30 g

See you soon.  Thanks for stopping by. I’m off to feed a screaming baby!

Categories
Entrees (Meat & Poultry)

Honey-Orange Chicken Drumsticks

It could be ninety degrees outside and I’d still get out my slow cooker for dinner meals.  It’s just so easy.  And, something I’ve learned from the last two times I’ve used a slow cooker; if you can, do the “slow and low” method, rather than the “fast and high” method (ie: if you have the time, keep your slow cooker on low, and cook for longer).  Maybe you already knew that? Today’s recipe is one that I’ve been meaning to make for some time now.  Paige, my daughter who eats everything, has always had a particular love for dark meat chicken, but I really wasn’t thinking of her when I made this.  I was thinking about my wing loving husband; Nick (ok I’ll admit, I also love wings).  We all loved this recipe, so please, enjoy.

Honey-Orange Chicken Drumsticks

Ingredients

  • ⅓ cup honey **
  • 2 tsp. orange zest
  • 2 Tbsp orange juice
  • 3 Tbsp reduced sodium soy sauce **
  • 5 Tbsp minced ginger
  • 1 Tbsp. rice vinegar
  • ¼ tsp. crushed red pepper
  • 12 medium drumsticks, skin removed
  • 2 Tbsp. chopped fresh cilantro, for garnish
  • 2 tsp. sesame seeds, for garnish

Instructions

  1. Combine honey, orange zest, orange juice, soy sauce, ginger, vinegar and crushed red pepper in a small bowl.
  2. Coat a 5-6 quart slow cooker with cooking spray. Add the drumstick, pour the sauce over the chicken, mix to coat. Cover and cook until an instant-read thermometer registers 165 degrees when inserted into the thickest part of the meat, 2 to 3 hours on High or 4 on Low.
  3. Transfer the drumsticks to a bowl. Very carefully pour the liquid from the slow cooker into a medium skillet. Bring to a boil over high heat. Boil until reduce and syrupy (10-15 minutes). Pour the sauce over the drumsticks and stir to coat. Top with cilantro and sesame seeds. Enjoy!

Notes

** If you are following a low FODMAPs diet, use maple syrup instead of honey. Also, if you are following a gluten-free diet, use tamari instead of soy sauce.

Nutrition Information

Serving size: 2 drumsticks Calories: 245 Fat: 7 g Saturated fat: 2 g Carbohydrates: 18 g Sugar: 16 g Sodium: 404 mg Protein: 28 gHoney-Orange Chicken Drumsticks 23

Categories
Entrees (Meat & Poultry)

Pretzel Crusted Chicken Breast Tenders

Mmmm, chicken!  I love it.  If you prefer tofu, that’s fine, but please head on over to Eating Well and check out their tofu tenders recipe (even I, the chicken lover, loved this, as did Nick). Anyway, chicken, it’s yummy and so versatile.  I’ll admit, however, I’ve been lazy lately and just either throwing it in the slow cooker or buying it in ground form and making ground chicken tacos or burgers.  It gets old after a while.Pretzel Crusted Chicken Breast Tenders 25

Sometimes I just crave chicken tenders.  You know, those tenders you used to buy with your mom or dad as a kid, in the frozen aisle at the store (or in the fast food line at McDonald’s….).  Yeah, it’s true, sometimes I just want them.  Rather than buy them (ok, every once in a while I do buy them) I make my own, as long as there is a simple recipe.  I had yet to find a really great “homemade chicken tender recipe” until just recently.  So, here you go, and you’re welcome.Pretzel Crusted Chicken Breast Tenders 26

Pretzel Crusted Chicken Breast Tenders

Ingredients

  • 5 tablespoons yellow cornmeal, divided
  • ¼ cup 1% low-fat milk
  • 2 teaspoons Dijon mustard
  • 1 large egg, lightly beaten
  • 1 cup finely crushed unsalted pretzel twists **
  • ¾ teaspoon garlic powder, divided **
  • ½ teaspoon sugar
  • ¼ teaspoon kosher salt, divided
  • ¼ teaspoon freshly ground black pepper
  • 8 chicken breast tenders (about 1¼ pounds)

Instructions

  1. Preheat oven to 375°.
  2. Place 4 tablespoons cornmeal in a shallow dish. Combine milk, 2 teaspoons mustard, and egg in a separate shallow dish, stirring with a whisk. Combine pretzels, remaining 1 tablespoon cornmeal, ¼ teaspoon garlic powder, sugar, ⅛ teaspoon salt, and pepper in a third shallow dish, stirring with a whisk. Lightly dredge chicken in cornmeal, dip in milk mixture, and dredge in pretzel mixture, pressing gently to coat thoroughly. Lightly coat chicken with cooking spray.
  3. Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 3 minutes or until browned. Turn chicken over, and place pan in oven. Bake at 375° for 7 minutes or until done.

Notes

** If you are following a low FODMAPs diet (or gluten free) you could use gluten free pretzels. However, the amount of wheat in this recipe shouldn’t be enough to cause symptoms (avoid if you are in the elimination phase or if you, obviously, have Celiac). Also, omit the garlic. It’s still very tasty!

* You can use a honey mustard dressing for a dip, or mix sriracha or red hot with Greek yogurt (yum!). These were also great on their own, without sauce.

Nutrition Information

Serving size: 2 tenders Calories: 250 calories Fat: 5 g Carbohydrates: 15 g Protein: 21 gPretzel Crusted Chicken Breast Tenders 27

Don’t like pretzels?  You’re crazy.  Neither does Nick, but he really enjoyed these.  You know who else took a bite, or two?  Little Paige.  At this point she eats just about anything we give her, so, I suppose you could say that means nothing.  But hey, if we can get her hooked on these before she gets hooked on “McNuggets” I think that’s  a win.

See you next week!

Categories
Entrees (Meat & Poultry)

Simple Red Pepper Sauce (great on fish!)

I hope everyone enjoyed their Fourth of July!  Nick worked most of the day but Paige and I went to the parade and enjoyed some alone time until he got home, then we went to a friend’s house for a delicious meal and fireworks.  As I do for most summer cookouts, I made my favorite quinoa salad.  Delicious.

Do you know what else is delicious?  This simple red pepper sauce.  It could be served on a cold pasta dish (or hot, I suppose, just heat it up), or zoodles (zucchini noodles, the new thing, I’ve noticed) or fish, or even just some delicious hearty bread. Why not?  Dip away!Simple Red Pepper Sauce (great on fish!) 29

I added the sauce to some pan-cooked bay scallops (so, no, this isn’t a photo of gnocchi like you thought).  A little butter in the pan, heat, add the scallops, cook for about 5-10 minutes. All done (with a little pepper on top).  Add the sauce, top with some dried cilantro if you want to be cool like me, and enjoy.Simple Red Pepper Sauce (great on fish!) 30

Simple Red Pepper Sauce

Ingredients

  • 1 jar roasted red pepper (strained)
  • 2 Tbsp blanched almonds
  • 2 Tbsp. extra virgin olive oil
  • 1 tsp. red wine vinegar
  • ¼ tsp sea salt

Instructions

  1. Puree all ingredients together in a food processor. Spoon over sauteed fish, shrimp, chicken, tofu or veggies.

Notes

This is a low FODMAPs and gluten-free recipe.Simple Red Pepper Sauce (great on fish!) 31

So simple, so tasty.  And, low FODMAPs!  This sauce would also be really nice heated up and added to a pizza or even gnocchi (such as the photos look).  Just because it’s meant to be cold doesn’t mean it wouldn’t be good with a little heat, right?Simple Red Pepper Sauce (great on fish!) 32

See you next week with a simple Tofu “Egg” Salad recipe.  Great for adults and babies alike!

Categories
Entrees (Meat & Poultry)

Simple Shredded Chicken, Peanut Butter and Chocolate Style!

Ok, ok, before you look at this photo and think, What are the weird chunks?”, I’ll tell you, that’s peanut butter!  I thought Mole sauce needed a kick of peanut butter (you know, mole sauce has cocoa as an ingredient, which is where I got the inspiration for this recipe).  Last year when I first got my slow cooker (and fell in love all over again) I was introduced to this recipe for Simple Pulled Chicken, and since then I’ve made the recipe about five more times.  A few weeks ago I thought it would be fun to add some peanut butter and chocolate to the mix.  Why not?

Simple Shredded Chicken, Peanut Butter and Chocolate Style!

Ingredients

  • 6 frozen skinless, boneless chicken breast halves
  • 1 (12 ounce) bottle barbeque sauce **
  • ½ cup Italian salad dressing **
  • ¼ cup peanut butter
  • 2 Tbsp. unsweetened cocoa
  • 2 tablespoons Worcestershire sauce **

Instructions

  1. Put the chicken into the slow cooker.
  2. Mix in a bowl the BBQ sauce, salad dressing, PB, cocoa, and Worchestershire.
  3. Pour the mixture on top of the chicken.
  4. Set your slow cooker to low and cook for 6 to 8 hours, or 3 to 4 hours on high.
  5. Once the time is up, take out the chicken and shred it with two forks. You can then add the chicken back into the sauce (in the slow cooker) or eat the chicken as is, and drizzle as much sauce on top as you’d like.

Notes

** This is not a low FODMAPs recipe. However, you can make this recipe lower FODMAPs by shredding the chicken outside of the sauce after it’s finished cooking, and not submerging the chicken back into the sauce after it’s been shredded. By doing this you will not be getting as much sauce on your chicken, therefore not as many FODMAPs. And trust me, it’s still wonderful and moist. I ate mine with minimal sauce and it didn’t seem to affect me a whole lot, at all. If you are in the early stages of the low FODMAPs diet, you should probably avoid this recipe.

Nutrition Information

Serving size: ⅙th of recipe Calories: 300 Fat: 14.1 g Saturated fat: 2.2 g Carbohydrates: 16.4 g Sugar: 11 g Sodium: 486 mg Fiber: 1.5 g Protein: 27.2 g Cholesterol: 86 mg

Nutrition Highlights:  Only 300 calories per serving, not bad (compare this to most BBQ restaurants, which pack over 500 calories per serving)

As I said, you don’t need to shred the chicken inside the slow-cooker, and into the sauce.  If you want to save some calories (and consume less FODMAPs) you can take the chicken out of the slow cooker and shred it in a separate bowl, then enjoy it without the extra sauce.  I assure you it’s still delicious this way.Simple Shredded Chicken, Peanut Butter and Chocolate Style! 34

And if you want to get wild, you could add some red onion and cilantro to your chicken (and eat it with or without a bun).  This was the photo from the original recipe, made with BBQ sauce.  I don’t know if the peanut butter and chocolate flavor would go well with cilantro……maybe??Simple Shredded Chicken, Peanut Butter and Chocolate Style! 35

Each time I eat this chicken I don’t even need a bun.  Once I ate it plain, topped with absolutely nothing, another time I ate it with some balsamic vinegar (because it’s low FODMAPs) drizzled on top, and a dollop of plain Greek yogurt (yes, it’s true, amazing) and then once I ate it on a salad.  It was delicious I swear.  Please, enjoy it however you’d like.   And get back to me when you want to thank me for providing you with the easiest slow-cooked shredded chicken recipe ever (FYI: this goes great on nachos for a football or other sporting event party).