Slow Cooker Cuban Style Chicken and Rice

In my next life, when I start another blog, I'll be using Wordpress.  Sorry Google, but last week was the last straw.  YOu see, I write my blog posts about a week ahead of time, then review them and add a few things on the day that I post.  This method works well for me....that is, unless BlogSpot decides to erase my post!  Who knows, maybe it's my fault, but I like to blame Google on this one.  This is the second time this has happened to me!  So, this recipe was meant to be posted a couple weeks ago, but instead you're getting a slow cooker recipe in mid-April.  Oh well.   I don't know about you but my slow cooker doesn't get put away in the Spring or Summer.  Nope, I plan on using it all year round!  In fact, here are some Sensational Summer Slow Cooker Recipes on which I have my EYES.  But of course, those are for future blog posts.  Today, feast your eyes on the Cuban Style Chicken and Rice. Yes, a truly delicious meal!

Slow Cooker Cuban Chicken with Rice

Can be Gluten Free

Source:  Giant Eagle Nutrition Team

Ingredients

2 tsp. olive oil

1.5 cups parboiled brown rice

16 ounces thick and chunky salsa **

1.5 cups low sodium chicken broth **

1.5 lbs. boneless chicken breast, cut into bite size chunks

Pinch of saffron or turmeric, optional (but recommended!)

1 tsp. cumin

1 tsp. paprika

3/4 tsp. pepper

3/4 tsp. salt

1 cup frozen peas **

3 Tbsp. chopped pasley

1/4 cup Spanish olives, sliced, optional (but recommended!)

Directions

Set slow cooker to high heat; add oil and stir in rice. Let pot heat for a few minutes before stirring in salsa, broth, chicken and spices.  Set to low, cover and cook for about 3-4 hours, until internal temperature of the chicken reaches 165 degrees and rice is tender.  Stir in peas and parsley; cover for another 5 minutes to warm through.  Garnish with olives before serving.  

Estimated Nutrition Facts (for 1-cup): 270 calories, 4.5 grams fat, .5 grams saturated fat, 45 mg cholesterol, 520 mg sodium, 34 grams total carbohydrates, 3 g fiber, 5 g sugar, 21 g protein, 6% vitamin A, 4% vitmamin C, 2% calcium, 10% iron

** NOTE:  If you are following a low FODMAPs diet this will never be 100% free of FODMAPs, but the FODMAPs can be reduced.  I only used half a jar of chunky salsa, and then used a full can of chopped tomatoes (drained half-way) in order to reduce the garlic and onion from the salsa.  The peas aren't low FODMAPs, but with only 1-cup in the entire 8-serving recipe they shouldn't cause too many problems (they can be ommited too, if need be).  Lastly, make sure you choose a broth that doesn't contain garlic or onion.  

QUESTION: I have to ask...do you like olives?!  I do.  In fact, I think they made this dish!  In my olives the loves shouldn't be optional.   When I was little and didn't care about sodium, I could easily eat about 10 in a sitting. Muahaha

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.

Slow Cooked Thai Pork with Red Peppers (DELICIOUS!)

When meat goes on sale, buy one get one free, I stock up (unless it's something that I wouldn't consider very healthy).  Pork, in my opinion, might be considered "the other red meat" but when eaten in moderation (maybe 2-3 times a month? It depends on the rest of your diet really, and what type of pork), and when trimmed of excess fat, it can certainly fit into a healthy diet.  So, when they were selling 6-packs of pork chops, buy one get one free, I bought one, and got one free :)

INSTAGRAM!

One day recently I was perusing the internet for a slow cooker pork chop recipe.  There weren't many that fit  my dietary restrictions, but I ran into this thai pork recipe that seemed to fit, with a few simple modifications.  I noticed it received 4.5 out of 5 stars and my interest was peaked immediately.  I tend to use recipe website's rating systems and trust them.  I figure they have to be from real viewers/testers since most of the recipes are submitted by people not involved with the website.  They haven't failed me yet.  I decided to make this because I had most of the ingredients already, and it was one that I could easily make low FODMAPs.  Can I just say, I'm so glad I made this recipe? I could live off of it for a lifetime, it was that good.  There is something about soy sauce and peanut butter, mixed together, that really turns me on.  Seriously.  It's a sweet and savory mix that I just can't live without.

Slow Cooker Thai Pork with Peppers

Source: AllRecipes.com

Serves: 4

Ingredients

1 cup low sodium chicken broth**

1/3 cup low sodium soy sauce

1/3 cup no-salt creamy peanut butter 

3 Tbsp. cane syrup

6 cloves garlic **

2 Tbsp. minced fresh ginger root

1 tsp. crushed red pepper flakes

2 red peppers, thinly sliced and cut into bite-size lengths

1 pound boneless pork chops

**NOTE:  If you are following a low FODMAPs diet omit the garlic, and be sure the chicken broth does not contain onion or garlic.

Directions

1.  Place the chicken broth, soy sauce, peanut butter, cane syrup, garlic, ginger, crushed red pepper flakes, red bell peppers, and pork chops into a slow cooker, stir together and set the cooker on Low.  Cook for 5 to 6 hours until the pork is tender, and remove the pork from the sauce.  Shred the pork, return the sauce, let cook until hot, then serve.

Note:  The excess liquid is normal.  You can strain it and make this a thick dish served over rice (or another grain or vegetable), or you can eat it more like a soup (this is what I did).  

Nick isn't a huge fan of eating the same thing a couple nights in a row (too bad for him I always make enough for two nights, and that's the end of the story. Period).  I grew up on leftovers, and so will our children, sorry Nick.  Thankfully, sven Nick was in love with this dish, and was fine eating it a couple nights in a row.

Estimated Nutrition Facts for 1/4th of recipe

Ok, yes, the sodium in this recipe is crazy.  That's almost 800 mg.  If you want this to be lower sodium, don't consume the liquid.  If you strain this recipe and eat it more as a pork and vegetable dish, and less as a soup or stew, the sodium will be drastically reduced.

Nutrition Highlights:  Under 400 calories, good source of fiber, vitamin A and iron, excellent source of vitamin C

Nothing ever looks very good right before you turn on the slow cooker. Don't you think? Who knew this would turn into a meal that I will make again and again?!

When I make this again, I will add more red peppers.  Other than that, this recipe was perfection.  I didn't even serve it with anything (Nick had his with brown rice).

QUESTION:   Do you use the rating systems on recipe websites?? Have they ever failed you?

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.

Slow Cooker Marinara Chicken and Veggies (Flashback Friday!)

I called this post flashback Friday because the taste and smell of this slow cooker marinara chicken and veggies reminded me of one of my favorite meals from my childhood; Chicken Cattiatore.  My dad was known for a few dishes when I was growing up, among those were chili, chicken marsala, fudge (yeah, it's a dessert, but he was known for it, and still is) and of course chicken cattiatore. 

I can still remember the distinct smell of all of his dishes, especially the fudge because he still makes it every year at Christmas time.  When I was preparing this slow-cooker recipe I was feeling nostalgic all day long!

Slow Cooker Marinara Chicken and Veggies

Serves 8 

Ingredients

2 lbs. boneless, skinless chicken breasts

4 cloves garlic, peeled and crushed **

4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained **

4 medium ribs celery, diced (~ 1 cup) **

2 small zucchini, diced (2 cups)

1 bell pepper, cored, seeded and diced

One 18-ounce jar low-sodium marinara sauce **

1 tsp. dried basil

1 tsp. dried thyme

**NOTE: If you are following a low FODMAPs diet this will never be 100% free of FODMAPs, but you can reduce the amount by omitting the garlic cloves, using fresh tomatoes or canned tomatoes without garlic or onion added, and making your own garlic and onion-free marinara sauce (actually Rao's has a product that is garlic and onion free).  I made this recipe with a regular jar of marinara sauce, and seemed to be ok.  I stuck to one serving a day of this delicious recipe!  Also, omit the celery if you are sensitive to the polyols (or the "P" in FODMAPs).

Directions

1. Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper.  Pour the marinara sauce over all, and sprinkle the basil and time on top.

2.  Set the slow cooker on low and cook for 6 to 7 hours.  Before serving shred the chicken with a fork.

Before shredding the chicken....

After shredding the chicken!

The chicken was so tender, it barely need a fork to help with the shredding.  That's what I love about slow cookers, the meat is always to juicy and tender, even when it's really lean like chicken breast!

Estimated Nutrition Facts for 1/8th of recipe, using fresh tomatoes instead of canned.

Nutrition Highlights:  Under 300 calories, good source of fiber and iron, excellent source of vitamins A and C.

So, how many different ways could you eat this marinara chicken?!

• Over brown rice or whole wheat pasta
• Alone (it's amazing by itself, it doesn't even need anything)
• On a baked potato
• Over some steamed vegetables (volumetrics!)
• Wrapped in a soft whole grain tortilla

QUESTION:  What was the last recipe you made that gave you nostalgia???

By the way, Happy National Nutrition Month! Stay tuned for tomorrow's post to see what this year's theme means to me, and let me know what it means to you too.  It's a good one.

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.

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.

"Hoppy" Slow Cooked BBQ Pulled Chicken (5 simple ingredients!)

I know the Super Bowl is over.....

but let's be honest, sporting events are happening every day and there is always an excuse to get out the meat, beer, and BBQ sauce!  This weekend, as you sip on a nice cold beer (if in fact you like beer) think about how delicious it would taste in your BBQ recipe!

Looks good....right?!

It was.

In fact, it was amazing.  And the best part about this recipe was that is was as easy as 1, 2, 3.  Literally; put the chicken in the slow-cooker, add four ingredients, turn it on, and wait (ok, was that four steps?).  

So what made me think to add beer to my slow cooker chicken?  I was perusing blogs one day and came across this recipe on Tiff's blog.  She used BEER in the slow-cooker, and I started to drool, seriously, all over the place.  I love beer, and I love my slow-cooker.  Ok, so maybe "beer in the slow-cooker" has been done before, but this was new to me (I mean, I am a newbie to the slow-cooker, and still learning....).  She used 4-ounces of beer in her recipe, but I thought...why not more?!  And so, here is what I came up with.

"Hoppy" Slow-Cooked BBQ Pulled Chicken

Serves 6

Ingredients

6 frozen chicken breasts (find in your grocers freezer, I used a favorite Organic brand)

6 ounces BBQ sauce (approximately)

1/4th cup maple syrup

2 Tbsp. liquid smoke

12 ounces of your favorite light beer 

Directions

Add all ingredients together in the slow-cooker, and cook on low for 6-7 hours (or high for 3-4 hours).  Turn off the slow-cooker and use two forks to shred the chicken in the slow cooker.

Use a slotted spoon to remove the chicken without making a juicy mess.

Enjoy.  You will.

Estimated Nutrition Facts for 1/6th of recipe (~3/4th cup)

Nutrition Highlights:  Ok, there aren't many nutrition highlights, but if you compare this to any restaurant's pulled/shredded chicken I'd bet my life it's lower in calories, fat, and sodium (especially sodium!).  If you want this to be a more "complete" meat, serve it with whole grain bread for some fiber, or on top of brown rice.  Add some veggies too, to create a balanced plate.

.

CREATE YOUR PLATE! Chicken for protein, broccoli (our household's veggie of choice) for vegetable, extra veggies for the "Fruit" (because there is less sugar and typically more fiber in vegetables anyway), brown rice or whole grain bread for the grain, and a glass of milk or a slice of cheese for the dairy (or you can have some soy or almond milk, because let's be honest, you don't need dairy)

 Instagram!  Are you on it? Follow me at "The Candid RD"

QUESTION:  Ok creative readers, how would you be unique and eat this shredded chicken other than on sandwiches??  Tell me your ideas in the comment section!


What are you doing this weekend? Anything exciting?  Nick and I are not doing much, mainly because I work all weekend (this is what I get for taking last weekend off! It's always worth it though).

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.

Simple Slow Cooker Pulled Chicken Sandwiches (Thrifty Thursday)

This recipe was not only cheap ( $10 for 6 sandwiches) but it was also incredibly simple (therefore it was thrifty in terms of time and money). I followed this recipe from AllRecipes.com.  I modified the recipe slightly by using only 8-ounces of BBQ sauce instead of 12-ounces.  It was as simple as adding the frozen chicken to the crockpot, topping it with the BBQ sauce, closing the lid, and waiting around all day while the house filled with delicious smells and aromas. 

This recipe wasn't low FODMAPs because of the BBQ sauce (I've yet to find a FODMAPs-free BBQ sauce) but.....

Is it just me, or does this look like a bowl of hot wings?

.....when I shredded the chicken I didn't add the extra BBQ to my portion, only to Nick's.  Therefore I got the juicy, tender chicken with just a hint of BBQ sauce on top, making it at least lower FODMAPs.

I really enjoy shredding meat.  It's very liberating.

Is this sandwich not beautious?!  Nick actually cut some red onions and sauteed them to add to his sandwich.  He knows I  a) hate to cut onions because my eyes burn like crazy and b) can't eat onions because they contain FODMAPs, so he was nice enough to do this himself.  I think they made the sandwich look that much better.  He needs to be the food blogger, not me.

Nick served his chicken on a whole wheat bun, with red onion and cilantro. I just took off the onion for my own. SO GOOD! 

Instagram photo.  Love it. Follow me; The Candid RD

Estimated Nutrition Facts
Serving Size: 1 Sandwich made with 1/6th of the chicken recipe, and including a typical ~160-calorie whole wheat bun.  Also, note that I only used 8-ounces of BBQ sauce, versus the 12-ounces called for in the original recipe from the link above.

** NOTE: 1/6th of the recipe, without a bun, would be about 420 calories.  If you want to use a lighter bun look for a 100-calorie bun in your local supermarket (or go even lighter and omit the bun and use the chicken in a taco salad or enjoy it alone, with some fun toppings) **

QUESTION:  What would you do with the extra BBQ sauce from this recipe? I used just a tad on a baked potato the next day, and then Nick used it on some chicken tacos the following evening (but Nick goes wild with sauce, especially BBQ.  He can't do just a tad).  Delicious.

Stay tuned for another wonderful (and incredibly simple) recipe for pulled chicken with a "hoppy" twist coming up next week.  Oh, and eventually I'll be getting Nick to post his succulent sea bass recipe, which he made for dinner last night.  Yes, Nick made dinner, and it was not only blog-worthy, but I could have easily spent $30 on it at a nice restaurant!  He's got some talent in the kitchen...have I mentioned that before?  And he even kept it relatively low-FODMAPs (and healthy!) for me.  What a guy.

Thanks for reading!

The Candid Rd