Slow Cooker Black Bean & Corn Chicken

 Ingredients

2-14oz cans black beans, drained & rinsed

2-14oz cans corn, drained

1-1oz package taco seasoning

4-6 boneless chicken breasts

1 cup salsa

3/4 cup water

1. Split ingredients in half.
2. Place all ingredients in ziplock freezer bag. Zip closed and place in freezer.
3. When ready to cook, remove from freezer and thaw overnight in fridge.  Empty contents into crockpot and cook on HIGH for 3-4 hours, or LOW for 7-8 hours.
4. When finished cooking, shred chicken and serve over rice, in a salad, or in a wrap.  Top with cheese, sour cream, avocado, lettuce, tomato, etc.

We have rolled this into burritos or soft tacos, served with tortilla chips, and over assorted flavors of rice.  It is very yummy!

Crockpot Crack Chicken

 Cook time: 3 hours

Ingredients

2 lbs chicken breast

2-8oz packages cream cheese

1oz packet Hidden Valley Ranch seasoning

1 cup cooked, crumbled bacon

1 cup shredded sharp cheddar cheese

1/2 cup green onions, chopped

Instructions

1. Spray a 4 quart slow cooker with cooking oil.  Add the chicken, top with the ranch seasoning and cream cheese.  Cook on low up to 8 hours, or 3-4 hours on high.  The chicken is done when it has reached an internal temperature of 165 degrees.
2. Shred the chicken right in the slow cooker, mixing the ranch and cream cheese in with the chicken.
3. Top with the shredded cheese, cooked bacon, and chopped green onions

Nutrition information

yields: 8 servings

serving size: about 3/4 cup

calories: 439

total fat: 31g

cholesterol: 166mg

sodium: 550mg

carbs: 1.2g 

net carbs: 1.1g

fiber: 0.1g

sugar: 0.2g

protein: 35g

Mozzarella-Stuffed Turkey Pesto Meatballs

 Yields: 18 meatballs or 6 servings of 3 each

Ingredients

14.5oz can petite diced tomatoes, undrained

1.2lbs ground turkey (1lb works as well)

1 large egg

1/2 cup Italian breadcrumbs

1/2 cup pesto

1/4 cup grated parmesan cheese

7oz container of Bocconcini mozzarella balls

4oz mozzarella cheese, shredded (one cup) 

Materials

9x13 baking pan

foil

plastic wrap

Prep

1. Fill out your freezer label with the name of the meal, cooking instructions, and "use by date". (for standard fridge/freezer combos, this will be 3 months from the prep day).

2. Prepare 9x13 pan by dumping diced tomatoes into it.

3. In a large bowl, combine ground turkey, egg, breadcrumbs, pesto, and grated parm. Form into 18 meatballs.

4. Cut mozzarella into 18 even-sized pieces and press inside meatballs.

5. Add to pan and top with shredded mozzarella.

6. Cover pan with layers of plastic wrap and foil, and freeze.

Cook

Preheat oven to 350 degrees.

Bake 90 minutes or until heated through. (To shorten cooking time, thaw overnight in refrigerator).

Serve with extra sauce, spaghetti, and a vegetable.

Life-Changing Chicken Salad Bites (High Protein Snack)

 Prep time: 10 minutes

Total time: 10 minutes

Ingredients

1 long English cucumber, cut into thick slices

2 cups cooked chicken breast, diced (2 lg cans of chicken may be substituted)

1/3 cup diced celery

4 tbsp cream cheese, softened

2 tbsp sour cream

4 tbsp Frank's Red Hot sauce

3 tbsp blue cheese, crumbled

1 green onions, sliced

salt & pepper

Instructions

In a bowl, place the cream cheese, sour cream and hot sauce; stir to combine. Add the chicken, celery, crumbled blue cheese, green onions, salt, and black pepper; toss to combine.

Place 1 tbsp of chicken salad on each of the cucumber slices.  Serve.

serving size: 1

calories: 91

carbs: 1.6g

fat: 4.1g

sugar: .7g

protein: 11.5g

find it online at: https://healthysubstitute.com/chicken-salad-bites

Easy Shrimp Curry

 active time:    10 minutes

total time:        25 minutes

serves 6

1 1/2 cups full-fat coconut milk

1 tbsp minced fresh ginger

1 tbsp minced fresh garlic

1 tsp kosher salt

1 tsp Garam Masala (recipe at bottom of post)

1/2 tsp ground turmeric

1/2 tsp cayenne pepper

1 lb raw shrimp, shelled and deveined (26-30 count)

1 cup roughly chopped bell pepper

1 cup green peas, thawed

1 1/2 cups water

3 tbsp chopped fresh cilantro for garnish

1.  In a 6/3 inch metal heatproof container, whisk together the coconut milk, ginger, garlic, salt, garam masala, turmeric, and cayenne.  Gently mix in the shrimp until they are coated with the spiced coconut milk mixture.  Ensure the shrimp are mostly submerged under the mixture.  Scatter the sliced bell pepper and peas on top of the shrimp and spice mixture.

2.  Pour the 1 1/2 cups water into the instant pot.  Place a low trivet into the pot.  Set the pan with the shrimp on the trivet.

3.  Secure the lid on the pot and close the release valve.  Select PRESSURE COOK/MANUAL and set the pot at High pressure for 3 minutes.  At the end of the cooking time, release the pressure quickly.  Mix the ingredients well.  Sprinkle with the cilantro.  Serve with rice or naan or over spiralized cucumber.

calories            158

total fat                3g

saturated fat         2g

sodium               870mg

total carbs              9g

fiber                       3g

protein                  22g

Garam Masala

2 tbsp coriander seeds

1 tsp cumin seeds

1/2 tsp whole black cloves

1/2 tsp cardamom seeds from green/white pods

2 dried bay leaves

3 dried red chiles or 1/2 tsp cayenne pepper or red pepper flakes

1 (2-inch) piece cinnamon/cassia bark

1.  In a clean coffee grinder or spice grinder, combine the coriander seeds, cumin seeds, cloves, cardamom seeds, bay leaves, chiles, and cinnamon/cassia bark.  Grind, shaking the grinder as you do, so that all the seeds and bits get into the blades, until the mixture has the consistency of a moderately fine powder.

2.  Unplug the grinder and turn it upside down.  (You want all of the spice mixture to collect in the lid so you can easily scoop it out without cutting yourself playing about the blades).

3.  Store in an airtight container in a cool, dark place.  Shake or stir before using.

Black Bean, Corn, and Quinoa Bowls

 active time:    15 minutes

total time:        35 minutes

serves 6

2 tbsp extra-virgin olive oil

1/2 cup diced onion

1/2 cup diced red bell pepper

1 tbsp fresh minced garlic

1 tsp kosher salt

1/2 tsp ground cumin

1/2 tsp sweet smoked paprika

1 cup quinoa, rinsed and drained

1 cup water

1 cup cooked black beans

1 cup frozen corn kernels

1 1/2 cups diced zucchini

2 tbsp freshly squeezed lime juice

optional toppings:

salsa

guacamole

low-fat sour cream

avocado slices

grated cheese

feta cheese

1.  Set the instant pot to Sauté (High).  When hot, pour in the olive oil and add the onion, bell pepper, and garlic.  Cook for 2 minutes or until the vegetables are barely translucent.  Add the salt, cumin, and paprika.  Stir well to combine.

2.  Press CANCEL.  Add the quinoa and water, stir to combine.  Place the beans and corn on top. Do not stir.

3.  Secure the lid.  Close the pressure-release valve.  Select PRESSURE COOK/MANUAL and set at High pressure for 2 minutes.  Allow the pot to sit undisturbed for 5 minutes after cooking, then release any remaining pressure.

4.  Use a fork to lightly fluff the quinoa.  Stir in the zucchini and lime juice.  Close the lid.  Leave the lid in place for 5 minutes to allow the zucchini to cook in the residual heat.  Spoon the mixture into bowls.  Serve with desired toppings.

calories            224

total fat               7g

saturated fat        0.9g

sodium                401mg

total carbs            35g

fiber                       6g

sugar                      5g

protein                    8g

Turkish Pilaf with Chicken and Chickpeas

active time:  10 minutes

total time:  35 minutes

serves 4

2 tbsp extra-virgin olive oil

1 cup diced onion

1 cup basmati rice, rinsed and drained

1 tsp kosher salt

1/2 tsp freshly ground black pepper

1 cup water

1/2 pound boneless, skinless chicken thighs or breasts, cut into 1-inch pieces

1 (15.5oz) can chickpeas, rinsed and drained, or 1 1/2 cups cooked chickpeas

1 tbsp butter

1.  In the Instant Pot, combine the olive oil, onion, rice, salt, pepper, and water.  Stir well.

2.  Evenly distribute the chicken and chickpeas on top of the rice mixture.  Do not stir.

3.  Secure the lid on the Instant Pot.  Close the pressure-release valve.  Select PRESSURE COOK/MANUAL and set the pot at High pressure for 4 minutes.  Allow the Instant Pot to sit undisturbed for 10 minutes, then release any remaining pressure.

4.  Open the lid of the Instant Pot.  Stir in the butter.  Taste for seasoning and transfer to a large serving bowl.  Serve warm with the vegetable of your choice.

calories        436

total fat           14g

saturated fat      3g

sodium            873mg

total carbs       54g

fiber                8g

sugar            7g

protein        24g

egg-free, nut-free, gluten-free, soy-free, 10 ingredients or less