Crock Pot Chicken Tacos + Homemade Taco Seasoning

Good morning! 😀

I hadn’t planned to blog this morning, but I couldn’t sleep in any. I was going to try sleeping in until…get this…6:30am! I know, what an exciting life I lead. Yesterday’s commutes were much better than expected and I was in the car just under 3 hours all day. That sounds insane, but considering the mileage and the snow, that’s not bad at all!! When I expect the worst, I end up early…go figure 😉

Last night was another successful class. We talked about carbohydrates and the dangers of low-carb diets. I think I have them all convinced that carbs are good…especially the ones that contain fiber and are healthiest! 😀 I feel like they are so engaged and interested in the topics we talk about, it really makes for a fun, engaging class. I hope they feel the same way, ha!

So yes, I couldn’t sleep in but maybe that’s because I was so anxious to share a new crock pot recipe with you all! As I had planned, the old crock has been getting some use and the results have been scrumptious! Not always pretty, but healthy and good! 😉 Oh, and time-efficient, too!!

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Homemade Taco Seasoning from Sweet Life Kitchen as seen on Bean Town Baker

3 Tbsp chili powder
1/2 tsp onion powder
1/2 tsp dried onion flakes
3/4 tsp garlic powder
3/4 tsp oregano
1 tsp crushed red pepper flakes
1/4 tsp cayenne pepper
1 tsp paprika
1 1/2 Tbsp cumin
2 tsp kosher salt
1 Tbsp black pepper

Directions:

Mix it all together! The mix can be stored in an airtight container for up to a year! 2 1/2 tablespoons = 1 store-bought packet.

 

Crockpot Chicken Tacos from Sweet Life Kitchen as seen on Bean Town Baker

2 1/2 Tbsp taco seasoning mix (recipe above) or 1 packet of store-bought
15 oz low-sodium chicken broth
1 14.5oz can diced tomatoes and liquid
4 boneless skinless chicken breasts (about 5 ounces each)
2 chipotle peppers in adobo sauce + 2 Tbsp adobo sauce
Your favorite taco fixins (lettuce, tomatoes, sour cream, etc.)*

Directions:

In a large bowl or measuring cup pour the chicken broth in, and use a fork to whisk in the taco seasoning mixture.

Spray the slow cooker with non-stick cooking spray. Open the diced tomato can and pour all contents over the bottom of the slow cooker. Lay the chicken breasts on top of the tomatoes and pour the broth, seasoning, and adobo peppers and sauce over that. Cover and cook on LOW for 6-10 hours. The chicken should fork apart easily in the crock pot. Serve. Yield: 5 servings (4-ounces each).

Nutrition Information (per serving): 146 calories; 2.8 g. fat; 65 mg. sodium; 460 mg. sodium; 5.8 g. carbohydrate; 1.6 g. fiber; 24.2 g. protein

Result: Ohhh my goodness! These were OUT of this world! Personally, I think the chipotle peppers in the adobo sauce are what made this taco meat so flavorful, but I’m probably a little biased since I made that addition to the original recipe. There is plenty of liquid to let this cook as long as you need to without drying out, and the meat just flakes apart with the touch of a fork. Reheats beautifully, too! *Nutrition information is for the meat only – tortilla and taco fixin’s are not accounted for. Enjoy!

Question: Hard shell or soft shell tacos?

I always do soft corn shells…so much flavor and healthier, too!

I’m off to work and then leaving for Chicago! My 15-hour work day yesterday more than makes up for a 3-day relaxing weekend with my family!! 😀 Cannot wait!! I also can’t wait to get in a good workout…my last workout was shoveling on Tuesday. My parent’s gym will be seeing plenty of me!

“See” you in the Windy City!

Quiche Cornbread

Gooood morning!

I hope your weekend is going splendidly! I got in both lesson planning AND a good workout yesterday (3 mile run + 15 minutes on the elliptical) all while managing to stay in my PJ’s until 4pm :-D. And I grocery shopped, too! Mr. P and I stayed in with a movie and just ate leftovers…nothing special 🙂 But this morning I made up for a dull culinary night.

Quiche Cornbread adapted from Healthy Tipping Point

1 head broccoli, roasted
8.5 ounce box Jiffy corn muffin mix
5 eggs, divided
1/2 cup egg substitute
1/4 2/3 cup almond skim milk, divided
salt and pepper to taste
1/2 cup 2% cheddar cheese, shredded

Directions:

Preheat oven to 350° F.

Chop broccoli into florets and roast for 25 minutes.

Meanwhile, prepare the cornbread mix by adding 1/3 cup milk and 1 egg to the box of Jiffy. Combine well. Pour into a greased 12″ cast iron skillet and bake for 15 minutes.

After roasted and slightly cooled, chop broccoli into bits. Combine broccoli, 4 eggs, egg substitute, milk, and salt and pepper in a small bowl.  Beat thoroughly. Pour egg mix on top of cornbread. Sprinkle with cheese.  Put back in the oven and bake for 15 minutes at 350.  Increase temp to 400 degrees and bake for an additional 5 minutes. Remove from oven and let stand for 5 minutes before slicing. Yield: 6 pieces.

Nutrition Information (for 1/6th): 280 calories; 10.3 g. fat; 186 mg. cholesterol; 643 mg. sodium; 34.8 g. carbohydrate; 1.7 g. fiber; 14.7 g. protein

Result: This was delicious! I highly recommend making this for a group or as breakfast to reheat for the week. If you don’t have a cast iron skillet, I think a round bakeware would do just fine. And you’ve got to love veggies for breakfast…woop woop! Enjoy!

I get to play hockey tonight! Last “season” ended in early December and I do believe my skate blades are getting a bit rusty!! Hope we win! 😀

Question: Do you enjoy quiche?

Weight Watchers post tomorrow – look for it! Enjoy the rest of your weekend!

Start 2011 off right & tasty!

HAPPY 2011!!!!!

I hope the coming year brings you all nothing but health and happiness! 😀

Mr. Prevention and I had a cocktail at my favorite bar last night and then went out for a late seafood dinner. YUM! 9pm dinners miss the NYE crowd, FYI…it was very nice. 🙂 Then we headed over to a friend’s house for a mellow get together and just watched the NYC festivities on TV and played Mad Gab – it was fun! I stayed up til nearly 2am and slept until 9:30am! Definitely not standard for me, but at least I got my sleep 😀 (We like to sleep in this house. A lot.)

If you’re like most Americans, and myself, you may have (or plan to) set a new years resolution that involves health. Your resolution may involve weight loss, weight maintenance, exercise, healthy eating, cooking, resistance training, eating less processed foods, or so on. The sky is the limit and we all have different goals…goals that likely entail following a healthy lifestyle. And what better way to lead a healthy lifestyle than to eat a healthy diet. Three meals a day can easily lead to success or failure when it comes to attaining health and wellness goals. Thus, healthy cooking is the cornerstone to the healthy lifestyle I lead and blog about here at Prevention RD.

My blog has definitely taken that turn towards a healthy cooking blog in the past year and I love its new direction. Americans don’t cook enough and it has helped land us in the obesity crisis we are now in. While I do love to whip up some fancy stuff to challenge my culinary abilities, I more so enjoy finding healthy, tasty, quick, and low-cost meals that anyone could enjoy. Eating well SHOULD taste great, that much I can assure you!

I saw a recipe that caught my eye on My Kitchen Adventures. I’ve been CRAVING chicken salad, and this was the perfect answer to my stomach’s call.

“Waldorf Style” Chicken Salad adapted from Skinnytaste, as seen on My Kitchen Adventures

1 1/2 cups cooked chicken breast, shredded
1/4 cup reduced fat mayonnaise
1 tsp apple cider vinegar
1 Tbsp nonfat Greek yogurt
1/4 tsp dried tarragon (optional) – I omitted.
1 cup chopped apple (I used 1 medium Fuji)
1/2 cup celery, diced
2 Tbsp dried cranberries
2 Tbsp chopped walnuts
salt and pepper, to taste (I used about 1/4 tsp each)

Directions:

In a medium bowl, combine the mayo, vinegar, yogurt, salt, and pepper. Add in the chicken, apple, celery, cranberries and walnuts.  Cover and allow flavors to blend in refrigerator for at least 30 minutes. Serves 4 (about 1 cup/serving).

Nutrition Information (per serving): 204 calories; 7.3 g. fat; 41 mg. cholesterol; 308 mg. sodium; 14 g. carbohydrate; 2.3 g. fiber; 20.5 g. protein

Result: This was WONDERFUL! The flavors just…work! It keeps well in the fridge for upwards of a week, and the vinegar keeps the apples from browning so it always looks fresh and delicious, too. I ate 1 cup of the chicken salad on about 6-8 Triscuits as a meal and it was so filling, high in fiber, low in calories, and provided lots of lean protein. I am thinking about making this recipe for my patients because it is so good, simple, and high in lean protein.

T-2 days until teaching time – eek! I am going to be planning my lectures for the rest of the weekend and working out, that’s about it!

Question: How do you spend New Year’s Day?

Happy 2011, friends! Stop by tomorrow for a giveaway!