Clean Eating's Chunky Chipotle Chicken Soup with Potatoes and Cilantro

By now you've probably figured out that I'm slightly (ok, very...) obsessed with one appliance in my kitchen, and I'm not talking about my coffee machine (although I'm certainly obsessed with that too, don't get me wrong), it's my slow cooker!  And yes, it's my slow-cooker because I'm the only one who has used it since we received it for a wedding present back in August 2012.  Until Nick gets his hands on it and actually makes something, it's mine. All mine.  He does get to enjoy the end results though, obviously.  And so far I've only had one failure recipe in the slow cooker, and it wasn't this one.

Do you own a slow cooker? If you don't, get one. It can be a smaller one, or it can be a larger one (which I prefer because I can double recipes and freeze them). Or perhaps you do have one, but it's locked up in the attic somewhere.  Go get it. Start using it again.  Even if only for this Clean Eating Magazine recipe.  And don't even think about putting it back during the warmer months, because there are plenty of summer slow cooker recipes too.

Chunky Chipotle Chicken Soup with Potatoes and Cilantro

 Serves 4

Ingredients

1 red or yellow onion, peeled and cut into 8 wedges *

1 red bell pepper, seeded and diced

4 cloves garlic, peeled *

1 Tbsp. chopped chipotle chiles in adobo sauce *

4 white potatoes, scrubbed and each cut into 6 wedges 

2 cups grape tomatoes

20 oz. skinless, bone-in chicken thighs, trimmed of visible fat

1/2 cup low-sodium chicken broth *

1/2 tsp. ground cumin

1 Tbsp. extra virgin olive oil

1/2 tsp. sea salt

1/2 cup chopped fresh cilantro leaves

1 lime, quartered

*Note: If you are following a low FODMAPs diet you can omit the garlic and onion and replace with a tuscan or garlic-infused olive oil, to get some of the flavors back.  Another option would be to use them both in the recipe, but just avoid eating the large chunks/cloves when you consume the final product (although for those who are really sensitive to the fructans/galactans this may still cause problems).  This method seemed to work well for me.  You will also need to omit the chipotle chiles in adobo sauce and just use canned chipotle chiles, plain.  Lastly, look for a chicken broth with zero garlic or onion added.

Directions

1.  In a 4-quart (or larger) slow cooker, add onion, bell pepper, garlic and chipotle chiles.  Stir to combine. Top with potatoes and tomatoes.

2.  Heat a large nonstick skillet on medium high.  Add chicken and cook for about 2 minutes per side, until lightly browned.  Transfer chicken to a slow cooker.  To skillet, add broth, scraping up any browned bits with a spoon; pour broth over chicken. Sprinkle with cumin.  Cover and cook on low for 6 to 7 hours, or on high for 3 to 3 1/2 hours (or until chicken is no longer pink in center, and it falls off the bone).         

 

3.  Gently remove chicken from slow cooker.  Turn off heat and let the vegetables stand, uncovered, for 15 minutes to absorb the flavors and thicken slightly.  Be careful not to stir because vegetables will be very fragile and tender, and might fall apart.  Debone chicken in large pieces.  Divide chicken among serving bowls and top with vegetable mixture.  Drizzle oil on top, dividing evenly.  Sprinkle with salt and cilantro and serve with lime wedges.

Instagram photo
The Candid RD
This is the "before" photo

This is the after photo.  The veggies were nice and tender, and the chicken was "fall off the bone" tender as well.

This was certainly one of my favorite Clean Eating Magazine recipes.  By far.  And yes, the little bit of lime zest on top was a delectable addition!

Nutrition Facts for 1/4th of recipe

Nutrition Highlights: Under 400 calories, excellent source of fiber, vitamin A and vitamin C, good source of iron.  Oh yeah, and it was amazing.  Who says healthy can't taste good? Huh? Who?!

  

This recipe will be staying in our family for years to come.  Our future children will be eating this and saying "I remember when mommy used to make this wonderful chipotle chicken soup with potatoes!".....oh yes, you just wait.

QUESTION:  What's your favorite kitchen appliance??

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Turkey Meatloaf with Crimini Mushrooms

My mom rarely made meatloaf when I was young.  In fact, it was typically my dad who would get the meatloaf craving and whip up a loaf for dinner when I was growing up.  I love meatloaf.  No joke.  I could eat it every day if it wasn't so packed with .... well....fat and calories.  Not to mention FODMAPs.  And as you'll see below, I can't have my meatloaf without ketchup.  I know, so non-dietitian-like, right?  It's organic.  Does that make it better?  haha, no.

Istagrammed version of the meatloaf, fresh out of the oven.

Follow Me! The Candid RD

Not too long ago I had a craving for meatloaf and figured I'd try making it a bit leaner.  I had a pound of ground turkey I needed to use, and Nick had already voiced that was "getting sick of turkey burgers".  I grabbed my "Substitute Yourself Skinny" cookbook (which I purchased at Half Price Books for about $5!) and found a great meatloaf recipe, which I modified just a bit to fit my own diet restrictions, and to prevent me from having to make a trip to the grocery store.

Turkey Meatloaf with Crimini Mushrooms

Modified from a recipe found in "Substitute Yourself Skinny", by Susan Irby

Serves 4

(Makes ~8 slices, and each person gets 2)

Nonstick cooking spray

1 tbsp. olive oil

2/3 cup crimini mushrooms

1/4 cup shallots, minced

1 clove garlic, chopped

1 egg

1 Tbsp. nonfat milk (I used almond milk!)

1 Tbsp basil

1 Tbsp parsley

1 tsp sea salt

1 tsp pepper

1/2 cup panko bread crumbs

1 pound ground turkey breast

1/4 cup ketchup

Note:  If following a low FODMAPs diet, use garlic or tuscan olive oil instead of regular olive oil, and omit the garlic.  The mushroom and onion could cause issues too (although I just cut them both into big chunks so they were easier to spot and I could take them out if I wanted).  I can typically handle a few mushrooms, but I avoid onions if I can.  When I cut the onions into large chunks I can allow Nick to have onions, but I can take them out of my own portion (although if you are really sensitive you should omit them, as the offending part is water soluble).  Also, omit the ketchup if you are really sensitive.  Notice I really didn't use much.

Directions

1. Preheat oven to 350 dregrees.  Prepare a regular-sized loaf pan by spraying with nonstick cooking spray.  in a heavy skillet, heat olive oil over medium heat.  Add the mushrooms, onion, and garlic.  Saute until the garlic is fragrant and the onion is tender, and 3 to 4 minutes.  Remove from heat and set aside.

2.  In a small bowl, whisk together the egg and milk.  Add the salt, pepper, basil, and parsley.  Whisk together.  Add the bread crumbs and stir to combine.  Add the turkey and mushroom mixture, and mix well.  Gently press the mixture into the loaf pan, cover with foil and bake for 35-40 minutes.

3.  Uncover and cook for additional 10 minutes, or until thermometer reads 165 degrees.  OPTIONAL:  Add 1/4 cup ketchup to the top of the meatloaf to finish the baking.

 

Estimated Nutrition Facts for 1 serving, which is 2 slices

Nutrition Highlights:  Excellent source of protein, and good source of iron.  Compared to most meatloaf recipes, this is also much less calories and fat (especially saturated fat)

This was, hands down, one of Nick's favorite recipes.  I agreed.  Even though it wasn't so pretty, it tasted amazing.  Neither of us missed the meat or pork, which are traditional ingredients in meatloaf.  Turkey was a great substitute. Thanks to the milk and oil, it wasn't dry at all!

Well, it's off to work for me, after teaching THREE weight loss classes in the last two days.  Crazy right?!  I started my 10-week Weight Loss class at work and it was extremely popular this year, with over 60 people signed up. Let's just say these next 10 weeks are going to be INSANE, but lots of fun.  I hope I learn some new recipes from the people in the class, and new ideas that I can share on this blog.  I have a feeling I will, the people seem amazing so far.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.