Thursday, October 29, 2015

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Spicy Quinoa Chicken Chili

This recipe knocked the socks right off of me. Surprisingly, the quinoa is soft and is not the same texture as in most of the other recipes I've tried it in! It's almost non-existent taste wise, but still there and PACKED with protein.
1 20oz can of Diced Tomatoes
1 15 oz can of Tomato Sauce
1 4 oz can of green chilies, diced
1 15 oz can black beans, rinsed and drained
1 15 oz can of corn, drained
1 pound chicken breast, frozen
1 tsp garlic powder
1 tbsp. onion powder
2 tbsp. cumin
2-3 tsp chili powder
1 cup quinoa
1 cup chicken broth, low sodium
1. Place all ingredients into crock pot/slow cooker. Cook 6-8 hours on low or 4-6 on high, just until chicken is cook through and easy to shred.
2. Shred chicken and put back in the crockpot. Mix thoroughly.
3. Top with low fat shredded cheese (optional)
Nutritional Information
creates 8 servings
260 calories per serving
3 gm fat
40 g carbohydrate
18 g protein
original recipe from
1 RED 2 YELLOW 1 BLUE (if cheese is used)

Wednesday, October 7, 2015

King Ranch Casserole

2 dried bay leaves
1½ cups Pacific® Organic Low Sodium Chicken Broth
1 pound boneless, skinless chicken breasts
2 Tbsp unsalted butter
1 red bell pepper, diced
1 green bell pepper, diced
1 small onion, diced
1 Tbsp minced garlic
2 Tbsp whole wheat white flour
10-oz can RoTel (hot)
4 Low Carb Tortilla
½ tsp cumin
½ tsp chili powder
½ tsp salt
½ tsp black pepper
¼ cup plain, nonfat Greek yogurt
2 Tbsp lime juice
1 cup Reduced Fat Mexican Shredded Cheese

1. Preheat the oven to 350ยบ F and spray a 13x9-inch casserole dish with nonstick cooking spray; set aside.
2. Place the chicken in a pot large enough to hold them all, and fill the pot with enough water to cover the chicken by about 1-2-inches. Add 2 dried bay leaves to the water and bring to a boil over high heat.
3. When the water comes to a boil, cover the pot with a lid and reduce the heat to low. Simmer the chicken for 10-15 minutes, or until the internal temperature of the thickest part of the breast reads 165ยบ F.
4. Using tongs, remove the chicken and reserve on a plate. When it is cool enough to touch, shred it and set aside.
5. In a large skillet over medium heat, melt the butter. Add the diced peppers and onions and cook for 6-8 minutes until the onions begin to get translucent.
6. Add the minced garlic and cook for an additional minute.
7. Sprinkle the flour over the cooked vegetables, stir to coat, then whisk in the chicken broth. Cook for 6-8 minutes until the mixture begins to thicken.
8. Reduce the heat to low and stir in the Ro*Tel®, cumin, chili powder, salt, and black pepper.
9. Turn the heat off and remove the skillet from the hot burner, then stir in the Greek yogurt and the previously set-aside shredded chicken into the skillet. Squeeze in the juice of 1 lime and stir.
10. Tear up the tortillas by hand in about 32 pieces each, and place half of them on the bottom of the prepared casserole dish.
11. Pour the chicken mixture on top of the tortillas and spread the remaining half of the tortillas on top of the chicken. Evenly sprinkle the cheese over the top and bake for 15 minutes, or until the cheese is melted. 
original recipe: