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i used to eat this everyday for my lunch/pre work out meal. tastes great and plenty of protien and complex carbs. mind you, the recipe is for the whole family.
Slow-cooked Mexican Chicken
Ingredients:
1.5 ? 2 lbs. boneless, skinless chicken breasts (or boneless chicken thighs)
1 (1.5 oz.) pkg taco seasoning mix (Make sure it?s gluten-free. We use McCormick brand ? mild for my kids.)
1 Cup chicken broth or water (Make sure it?s gluten-free. We use Pacific brand.)
1 Cup salsa or picante sauce
Directions:
1.Place chicken in a slow-cooker and sprinkle taco seasoning mix on top of chicken. Then, pour on chicken broth and picante sauce. No need to stir.
2.Cover, and cook on low for 8 hours.
3.After 8 hours, the chicken is so tender it usually falls apart with a fork. So, use forks to shred, or pull apart, the chicken. Stir it around and let it stay warm in the slow-cooker while you prepare the rest of dinner.
refried black beans
1 pot Simmered Black Beans
2 tablespoons canola oil
1 tablespoon cumin seeds, lightly toasted and ground
2 teaspoons mild chile powder
Queso fresco for serving (also known as queso ranchero) , optional
1. Drain off about 1 cup of liquid from the beans, retaining in a separate bowl later for moistening the beans later should they dry out. Mash half the beans coarsely in a food processor or with a bean or potato masher. Don?t puree them (you want texture). Stir the mashed beans back into the pot.
2. Heat the oil over medium-high heat in a large, heavy nonstick frying pan, and add the ground cumin and chili. Cook, stirring over medium heat, for about a minute, until the spices begin to sizzle and cook. Add the beans. (This can be done in batches, in which case cook the spices in batches as well.) Fry the beans, stirring and mashing often, until they thicken and begin to get crusty on the bottom and aromatic. Stir up the crust each time it forms, and mix into the beans. Cook for about 20 minutes, stirring often and mashing the beans with the back of your spoon or a bean masher. The beans should be thick but not dry. They will continue to thicken and dry when you remove them from the heat. Add liquid you saved from the beans if they seem too dry. (If you plan to serve them later, remember to save some of the liquid for moistening the beans before reheating.) Taste the refried beans, and adjust the salt. Set aside in the pan if you are serving within a few hours. They will continue to dry out. Otherwise, transfer the beans to a lightly oiled baking dish, cover and refrigerate.
Spicy Brown Rice
Place in a medium sauce pan:
1 cup brown rice
2 1/4 cups water or vegetable stock
2-3 Tablespoons olive oil
Then add any (or all) of the following as your mood strikes you:
2 teaspoons of dried chives
cayenne pepper to taste
black pepper to taste
garlic powder, pressed garlic, or onion powder to taste
1 bouillon cube (optional)
dried oregano or dried basil leaves
Tabasco, to taste
Bring to a boil, cover, and turn down heat to low. Simmer for 45 minutes. Fluff with a fork and eat.
Feeds 2+; can be doubled easily.
if im doin the math right,for a single helping,
protein: 49grams
carbs: 42.8grams
calories: 544
fat: 14.1
Slow-cooked Mexican Chicken
Ingredients:
1.5 ? 2 lbs. boneless, skinless chicken breasts (or boneless chicken thighs)
1 (1.5 oz.) pkg taco seasoning mix (Make sure it?s gluten-free. We use McCormick brand ? mild for my kids.)
1 Cup chicken broth or water (Make sure it?s gluten-free. We use Pacific brand.)
1 Cup salsa or picante sauce
Directions:
1.Place chicken in a slow-cooker and sprinkle taco seasoning mix on top of chicken. Then, pour on chicken broth and picante sauce. No need to stir.
2.Cover, and cook on low for 8 hours.
3.After 8 hours, the chicken is so tender it usually falls apart with a fork. So, use forks to shred, or pull apart, the chicken. Stir it around and let it stay warm in the slow-cooker while you prepare the rest of dinner.
refried black beans
1 pot Simmered Black Beans
2 tablespoons canola oil
1 tablespoon cumin seeds, lightly toasted and ground
2 teaspoons mild chile powder
Queso fresco for serving (also known as queso ranchero) , optional
1. Drain off about 1 cup of liquid from the beans, retaining in a separate bowl later for moistening the beans later should they dry out. Mash half the beans coarsely in a food processor or with a bean or potato masher. Don?t puree them (you want texture). Stir the mashed beans back into the pot.
2. Heat the oil over medium-high heat in a large, heavy nonstick frying pan, and add the ground cumin and chili. Cook, stirring over medium heat, for about a minute, until the spices begin to sizzle and cook. Add the beans. (This can be done in batches, in which case cook the spices in batches as well.) Fry the beans, stirring and mashing often, until they thicken and begin to get crusty on the bottom and aromatic. Stir up the crust each time it forms, and mix into the beans. Cook for about 20 minutes, stirring often and mashing the beans with the back of your spoon or a bean masher. The beans should be thick but not dry. They will continue to thicken and dry when you remove them from the heat. Add liquid you saved from the beans if they seem too dry. (If you plan to serve them later, remember to save some of the liquid for moistening the beans before reheating.) Taste the refried beans, and adjust the salt. Set aside in the pan if you are serving within a few hours. They will continue to dry out. Otherwise, transfer the beans to a lightly oiled baking dish, cover and refrigerate.
Spicy Brown Rice
Place in a medium sauce pan:
1 cup brown rice
2 1/4 cups water or vegetable stock
2-3 Tablespoons olive oil
Then add any (or all) of the following as your mood strikes you:
2 teaspoons of dried chives
cayenne pepper to taste
black pepper to taste
garlic powder, pressed garlic, or onion powder to taste
1 bouillon cube (optional)
dried oregano or dried basil leaves
Tabasco, to taste
Bring to a boil, cover, and turn down heat to low. Simmer for 45 minutes. Fluff with a fork and eat.
Feeds 2+; can be doubled easily.
if im doin the math right,for a single helping,
protein: 49grams
carbs: 42.8grams
calories: 544
fat: 14.1
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