Thursday, March 31, 2016

Crock Pot Seasoned Chicken and Veggies - 21 DF approved

Makes 6 servings

Boneless, skinless chicken breast (4 small or 2 large)
1 can black beans - drained and well rinsed
small can chopped green chilies
1 cup frozen corn
1 large onion - diced
3 bell peppers - chopped
1 can diced tomatoes (no salt added)
salt and pepper to taste
2 TBSP chili powder
1/2 TBSP onion powder
1/2 TBSP garlic powder
1 tsp paprika
1 tsp cumin
*1 tsp red chili flakes (optional)
3/4 cup plain greek yogurt or 1/2 cup sour cream
fresh cilantro, flat leaf parsley or chopped green onions

Add chicken breasts to slow cooker and top with the rest of the ingredients minus the yogurt and cilantro. Give it a quick stir and cook on low 8-10 hours-until chicken is tender. Remove chicken or bring to the top and shred. Stir to combine along with yogurt/sour cream.
Continue to cook on low 20-30 minutes.

Serve topped with fresh cilantro, with tortillas or over rice. Add a blue of cheese or avocado! 

Each serving equals 1 red, 1 green, 1/2 purple, 1 yellow. Count additional yellows for tortillas and rice. 

Philly Peppers - 21DF approved

3 bell peppers - cut in half, seeds and stems removed
olive oil
1 large sweet onion - thinly sliced
*1 cup sliced mushrooms (optional)
1 large skirt or flank steak or thin top round - *seasoned, broiled to preferred doneness (I did rare), sliced thin against the grain
1.5 cups shredded mozzarella cheese

Preheat oven to 400 and prepare a rectangular casserole with cooking spray. Lay bell pepper halves face down in the casserole and bake 15-20 minutes until tender but not mushy. Remove from oven but leave the oven at 400.

Heat olive oil in a large pan over medium-high heat. Add onions and sauté until almost tender - add mushrooms and finish sautéing until tender.
Remove from heat and add sliced meat to pan. Season with additional salt, pepper and a little cumin and onion powder.

Flip bell pepper halves over and sprinkle with .5 cup of the mozzarella. Fill each half evenly with meat/onion mixture. Top evenly with remaining cheese. Bake until cheese is melted and slightly browned.

onion powder
garlic powder
a little cayenne
chili powder

Each half equals 1.5 green, 1 blue, .5-1 red (depending on how big your steak is)

Tuesday, March 29, 2016

Avocado Salad with a Crunch

2 large ripe avocados - diced
2 large ripe tomatoes - diced 
1/2 cup olives - roughly chopped (I used greek olives - they were not pitted and a huge pain in the butt. Next time i will probably use green olives or you can omit)
1 cup canned chick peas (garbanzo beans) - drained and rinsed
2 TBSP flat leaf parsley - roughly chopped or torn
1/4 cup white balsamic vinegar
1/4 cup olive oil
1 tsp cumin
1/2 tsp paprika
salt and pepper to taste
blue corn tortilla chips

Gently toss everything but the chips in a bowl. Serve with chips crumbled on top! 

White Chicken Enchiladas - 21DF approved

-Makes 6 enchiladas

2 TBSP olive oil
2 cloves garlic -minced
1/2 yellow onion - diced
1 yellow pepper - diced
4 cups fresh spinach
2 cups cooked shredded chicken (about 2 breasts)
1 4 oz can green chilies - undrained
1 1/2 cups plain greek yogurt 
2 TBSP *southwest seasoning
1 tsp lime juice
1/2 cup water 
6 whole wheat flour tortillas or 12 corn tortillas
1 cup shredded cheese
1 large tomato - chopped
*3 green onions - chopped (optional) 

Preheat oven to 350 .

Heat oil in a large pan over medium heat. Saute garlic, onions and pepper until mostly tender. Add spinach and wilt 3-4 minutes. 

Remove from heat and mix in shredded chicken and green chilies. 

Meanwhile, in a bowl, mix together yogurt, Southwest Seasoning, lime juice and water.  Pour half the  sauce into the chicken mix.

Fill the whole wheat tortillas evenly (if using corn tortillas, slightly overlap 2 and then fill so they reach the edges of the pan), roll and place seam side down in a lightly greased casserole dish. 

Top with remaining sauce and sprinkle with cheese.

Bake for 15-20 minutes until the cheese is slightly browned. Top with chopped tomatoes and *green onions. 

*Southwest Seasoning:
1 TBSP chili powder
2 tsp cumin
1 tsp coriander
1 tsp salt
1/2 tsp onion powder
1/2 tsp garlic powder 
1/2 tsp oregano
1/2 tsp paprika

  • 21 Day Fix Container Count (1 enchilada) = 1 green1 red1 yellow,  1 blue, 1 tsp.