Clean Eating Slow Cooker Pineapple Chicken

Clean Eating Slow Cooker Pineapple Chicken
(Makes 4 servings)
Ingredients
2 large chicken breasts, boneless and skinless
1 (12 oz.) jar of your favorite clean salsa
4 small raw zucchini, halved, quartered, then sliced (shredding works too)
1/4 medium, fresh pineapple
Directions
Step 1 – Turn on slow cooker to the low setting and put in the chicken and salsa. Cook for about 4-6 hours. The chicken should fall apart easily when finished.
Step 2 – Shred the chicken using two forks and mix in your raw zucchini and fresh pineapple.


ENJOY!!

Quick Clean Chicken Pasta Carbonara

Ingredients:
2 Boneless Skinless Chicken Breasts cut into bite size pieces
16 oz Whole wheat spaghetti
2 Cups frozen veggies
2 large eggs
1 cup shredded Parmesan cheese
3 garlic cloves
1 tsp fresh ground black pepper
sea salt to taste

Instructions:
1. In a medium skillet cook chicken until cooked thoroughly. Transfer to a large bowl and set aside.
2. In a large pot of boiling water cook pasta according to the package directions. Stir in veggies 2 minutes before done.
3. While pasta is cooking combine the rest of the ingredients with the chicken and stir well.
4. Reserve 2/3 cup of the pasta cooking water, then drain the pasta.  Immediately add the pasta to the chicken mixture, tossing to combine. Add the pasta water as needed and desired for the right consistency. Serve immediately.


***Kids just loved this last night and no one even complained about the whole wheat pasta! Success!!!

New Favorite Soup

Found a new favorite soup.....

 Tuscan White Bean and Escarole Soup

Ingredients:
1 tablespoon olive oil
2 cups finally chopped onion
5 garlic cloves, minced
2 cups organic vegetable broth
1 cup water
1 teaspoon chopped fresh rosemary
2 15 oz. Cans no salt added Great Northern Beans, drained
2 fresh thyme sprigs
1 (1 1/2 ounce) piece cheese rind
8 cups chopped escarole
1 cup chopped carrot
1/4 teaspoon salt
1/2 teaspoon crushed red pepper
1/4 teaspoon freshly ground black pepper
1 teaspoon white wine vinegar
6 tablespoons shaved fresh Parmesan cheese

Directions:

Heat large pot over medium high heat. Add oil to pan and swirl to coat. Add onion, and saute for four min, stirring frequently.  Add garlic,  and saute for 30 seconds. Add vegetable broth and the next five ingredients (through the cheese rind); bring to boil. Reduce heat and simmer for 10 min. Stir in Escarole and carrot; cover and simmer for fifteen minutes or until carrot is tender. Stir in red pepper, salt, black pepper and vinegar.  Remove cheese rind and discard; sprinkle soup with cheese.  Serve and enjoy!

Clean Eating..What is it?

The simplest and easiest way to explain it is to eat foods in their most raw form. If something is packaged make sure you know what each ingredient is and that it has no more than 3 or 4 ingredients.  Stay away from anything refined and choose lean meats preferably locally raised.  (Just keeping it simple)

Tis the season.... for it's pie time.

I need to make a pie this week to share and I have been struggling finding a 'healthy' pie that I want to make. So i have finally figured it out and I thought I would share a couple of the ones I found.

Coconut Cream Pie

INGREDIENTS:

CRUST

• 1 cup old-fashioned rolled oats
• 1/4 cup spelt flour
• 1/4 cup whole unsalted almonds
• 2 tsp raw honey
• 3 tbsp safflower oil

FILLING

• 1/3 cup light coconut milk
• 1/2 cup coconut water
• 1 cup low-fat milk
• 1/3 cup organic evaporated cane juice
• 1/4 cup brown rice flour
• 1 tsp pure coconut extract
• 1/2 tsp pure vanilla extract
• 1 tbsp unsweetened flaked coconut, toasted, optional

EQUIPMENT:

• 9-inch pie pan

INSTRUCTIONS:

1. Preheat oven to 375°F. Prepare crust: In the bowl of a food processor fitted with a steel blade, blend oats, spelt flour and almonds until a fine grind has been reached, about 3 minutes. Add honey and oil and pulse until mixture becomes crumbly and sticks together when squeezed in your palm. Turn mixture out into pie pan and press into bottom and sides of pan. Bake for 10 minutes or until lightly browned. Remove from oven and allow to cool.
2. Prepare filling: Combine all filling ingredients in a medium saucepan and bring to a boil on medium, stirring constantly with a whisk. Continue stirring and allow to boil for 1 minute. Remove from heat and allow mixture to stand for 1 minute without mixing. Pour into baked pie shell. Chill in fridge until set, at least 2 hours.

 

Strawberry Rhubarb Pie

1. Crust

   • 1 1/4 cups whole-wheat pastry flour , (see Note)
   • 1 1/4 cups all-purpose flour
   • 2 tablespoons sugar, plus 1 teaspoon for sprinkling (optional)
   • 1/2 teaspoon salt
   • 4 tablespoons cold unsalted butter
   • 1/4 cup reduced-fat sour cream
   • 3 tablespoons canola oil
   • 4 tablespoons ice water
   • 1 large egg white, beaten, for brushing

   Filling

   • 2 1/2 tablespoons instant tapioca
   • 4 cups sliced fresh or frozen (not thawed) strawberries , (about 1 1/4 pounds)
   • 1 cup sliced fresh or frozen (not thawed) rhubarb
   • 2/3 cup sugar
   • 1 tablespoon lemon juice
   • Pinch of ground nutmeg
   • Pinch of salt
   • Preparation
   1. To prepare crust: Whisk whole-wheat flour, all-purpose flour, 2 tablespoons sugar and salt in a large bowl. Cut butter into small pieces and, with your fingers, quickly rub them into the dry ingredients until smaller but still visible. Add sour cream and oil; toss with a fork to combine with the dry ingredients. Sprinkle water over the mixture. Toss with a fork until evenly moist. Knead the dough with your hands in the bowl a few times"the mixture will still be a little crumbly. Turn out onto a clean surface and knead a few more times, until the dough just holds together. Divide the dough in half and shape into 5-inch-wide disks. Wrap each in plastic and refrigerate for at least 1 hour.
   2. To prepare filling: Just before you’re ready to roll out the dough, process tapioca in a spice grinder, mini food processor or blender until finely ground. Combine with strawberries, rhubarb, sugar, lemon juice, nutmeg and salt in a large bowl; toss well to combine.
   3. Position a rack in the center of the oven and place a foil-lined baking sheet on the rack below; preheat to 425°F.
   4. Remove the dough from the refrigerator; let stand for 5 minutes to warm slightly. Roll one portion between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet and invert the dough into a 9-inch pie pan. Peel off the remaining paper. Moisten the outer edge of the dough with water. Scrape the filling and any accumulated juices into the crust.
   5. To prepare lattice top: Roll the remaining dough between sheets of parchment or wax paper into a 12-inch circle. Peel off the top sheet. Cut the dough into 1-inch strips using a pastry wheel or a knife. Lift off every other strip and lay them on top of the pie, leaving about a 1-inch gap between strips. Use the shorter strips for the edges and the longer ones for the middle of the pie. (You may not need to use the outermost strips.) Fold back the first, third and fifth strips of dough to the edge of the pie. Place a shorter strip of dough across the second and fourth strips, about 1 inch from the edge. Unfold the folded strips over the crosswise strip. Fold back the second and fourth strips over the first crosswise strip. Place another strip crosswise, about 1 inch from the first. Unfold the strips over the second crosswise strip. Continue folding back alternating strips and placing crosswise strips until the top is covered with woven strips. Trim any overhanging crust. Crimp the outer edge with a fork. Brush the dough with egg white; sprinkle 1 teaspoon sugar (if using) over just the lattice top, not the outer edge.
   6. Bake the pie for 20 minutes. Then rotate the pie 180 degrees and lower the oven temperature to 325°. Continue baking until the crust is golden and the filling is beginning to bubble, 30 to 35 minutes more. Let cool on a wire rack for at least 2 hours before serving.

October is No Candy Month!

http://www.livestrong.com/article/350949-the-benefits-of-not-eating-sugar/

Read this article and for those of you joining me in the no candy or chcolate month this might help us!

Weekly Menu #2

Monday:

Pumpkin Pasta

1 13-oz pkg whole-grain pasta or brown rice pasta

1 lb lean ground turkey or chicken

1 small onion, finely chopped

1 clove garlic, finely chopped

1 large carrot, finely shredded

1 Roma tomato, chopped into small chunks

1 small zucchini, finely chopped (peel left on)

1 roasted red pepper, chopped

15 oz pumpkin purée

1 10-oz jar pasta sauce

1 tbsp low-fat plain cream cheese

INSTRUCTIONS:

1. Cook pasta according to package directions (under cook it slightly as it will continue to cook a bit in the sauce).
2. Meanwhile, in a skillet over medium heat, brown turkey for 7 to 10 minutes or until no pink remains. Drain any fat, return pan with turkey to stove and add onion and garlic. Sauté turkey mixture until onions are translucent. Add carrot, tomato and zucchini and sauté for about 3 to 5 minutes, until tender.
3. Add red pepper, pumpkin purée and pasta sauce (if mixture is too thick, add a bit of water). Cover and simmer for 7 to 10 minutes, until zucchini is soft. Add cream cheese, then turn off heat and let cream cheese melt.
4. Add pasta and mix, cover and let stand for 2 minutes. Enjoy!

Tuesday:

Chicken Rioja with Garlicky Spinach

INGREDIENTS:

• 1 large red bell pepper
• 4 4-oz boneless, skinless chicken breasts
• 1 tsp red wine vinegar
• 2 tsp olive oil
• 4 cloves garlic, minced
• 1/2 medium onion, finely chopped (1/2 cup)
• 1 12-oz bag spinach
• 1 cup packed basil leaves, shredded
• 1/8 tsp sea salt
• 1/4 tsp ground black pepper

INSTRUCTIONS:

1. Preheat oven to 450°F. Place red pepper on a baking sheet and roast in oven for 20 minutes, turning once (some of the skin should turn black). When done, remove from oven and set aside for 5 minutes to cool.
2. Place chicken on another baking sheet and bake for 8 minutes.
3. Meanwhile, peel and seed red pepper. Then purée with vinegar in a small food processor until smooth. Set aside.
4. Heat oil in a large sauté pan over medium-high heat. Add garlic and onion and sauté for 1 minute. Then add spinach, basil, salt and black pepper, and toss for 2 minutes, until spinach is wilted.
5. To serve, place 3/4 cup spinach mixture on a plate, top with 1 chicken breast and 2 tbsp roasted red pepper sauce.

Wednesday

Spinach and Chicken Sausage Pizza

INGREDIENTS:

• 6 oz spinach leaves
• 1 14.5-oz can, no-salt-added diced tomatoes, drained
• 1 whole-wheat thin pizza crust (such as Boboli 12” 100% Whole Wheat Thin Crust)
• 2 fully cooked, all-natural, deli chicken sausages, sliced into 1/4-inch thick pieces
• 3 oz part-skim mozzarella cheese, grated (about 3/4 cup)

PANTRY STAPLES:

• Olive oil cooking spray
• Ground black pepper, to taste

INSTRUCTIONS:

1. Preheat oven to 450°F.
2. Coat a skillet with cooking spray and heat on medium low. Add spinach and cook until wilted, about 4 minutes. Season with pepper, to taste. Remove from heat and set aside.
3. Place 1 cup tomatoes in a fine mesh strainer and press out as much liquid as possible. Spread tomatoes onto pizza crust. Top with spinach, sausage and mozzarella. Bake 10 minutes, or until sausage is lightly browned and cheese is melted. Rest pizza on a cutting board for 5 minutes, slice into 6 equal pieces and serve.

Thursday

Turkey Chili

Ingredients
1 tbsp olive or avocado oil
1 large red onion, chopped
1 large green bell pepper, chopped
6 cloves garlic, diced
1 1/2 lbs. lean ground turkey meat
4 tbsp. ground cumin
1 tsp. ground coriander
1 tbsp. chili powder
3 cups fresh tomatoes, diced
1 vegetable bouillon cube, dissolved in 1 cup of water
1 (6 oz.) can of tomato paste
1 (15 oz.) can kidney beans
1 (15 oz.) can tomato sauce, no sugar added (optional)

Slow Cooker Directions

• Follow step 1 below.
• Then combine all ingredients as listed in your slow cooker.
• Cook on low for 6-8 hours.
• Note: Get to know your crock pot! Some newer models will cook in shorter time allotments, while older models tend to need more time (up to 1-2 hours!) Adjust cooking times appropriately.

Stove Top Directions

Step 1 – In a large soup pot, sauté the red onion, bell pepper and garlic cloves in the oil.
Step 2 – Once the onions are translucent, stir in the turkey meat. Continue to stir until the meat is cooked.
Step 3 – Stir in cumin, coriander and chili powder.
Step 4 – Pour in the water with the dissolved bouillon cube.
Step 5 – Add the tomatoes, tomato past and beans.
Step 6 – Keep at a low and steady boil for about 5-10 minutes to allow the spices to really absorb.
Step 7 – If you find the chili is to thick or dry, add the can of tomato sauce.
Step 8 – Cool and serve.

Friday

Sloppy Joes

Ingredients
1 tbsp. olive oil
1-1/2 lbs. lean ground turkey meat
1 (15 oz.) can tomato sauce, no sugar added
1/2 cup ketchup
1 tbsp. garlic powder
1 tbsp. onion powder
1 medium green bell pepper
1 medium red bell pepper

Directions
Step 1 – Put your olive oil in a large pan, add the turkey meat and cook over medium heat.
Step 2 – Once the meat is cooked, add everything else. Stir until well blended and heated through.
Step 3 – Scoop however much you want onto a clean hamburger bun and “get sloppy with that Joe!”