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!

Creamy Parmesan Spinach Dip

Happy Wednesday!

It’s snowing just about everywhere in the US it seems! When I walked out of work yesterday (in ballet flats!) a good 4″ of snow had fallen. Needless to say, the 20 steps to my car lead to near frost bite. Brrrrr!!! But despite this weather, the show must go on. I have lab rounds at a clinic that’s 50 miles north of home and then I will double back to go teach tonight. It’s probably fair to say I’ll be commuting most of the day. Fabulous.

Though, sitting in the car sounds okay right about now. I decided to shovel for my workout last night. I went out with intentions of just just do the sidewalks, but that only took about 10 minutes. So I decided to shovel the DRIVEWAY! Yep, you read that correctly. And the best part: we have a brand new snow blower! I’m walking like a hunch-back today, and sore is the understatement of the century, but it was a KILLER workout! I wonder what the neighbors are saying… 😉

On to a lightened up classic! This recipe contains light mayonnaise, which I must admit, I love. I know a lot of people don’t like mayonnaise, but I love the stuff (Hellmann’s mayonnaise, please! And no Miracle Whip! Ew!). It’s not like I use it often, but I love it in recipes where it belongs: chicken salad, tuna salad, dips, etc. I recall several years ago brainstorming summer job options with my sister-in-law — one of her requirements for a job was that it didn’t involve mayonnaise!! We had a good laugh over that one. I have a terrible memory, but I’ll never forget it! 😉

Creamy Parmesan Spinach Dip from Gina’s Weight Watcher Recipes

10 oz frozen chopped spinach, thawed and excess liquid squeezed out
1/2 cup light sour cream
1/4 cup + 1 Tbsp light mayonnaise
1/3 cup Parmigiano Reggiano
1/4 cup scallion, chopped
fresh pepper to taste

Directions:

Combine all the ingredients in a medium bowl. Can be made one day in advance and stored in the refrigerator. Remove from refrigerator 30 minutes before serving. Yield: 2 cups (8 servings, 1/4 cup each).

Nutrition Information (per 1/4 cup): 84 calories; 6.1 g. fat; 16 mg. cholesterol; 172 mg. sodium; 2.4 g. carbohydrate; 0.3 g. fiber; 4.4 g. protein

Result: DELICIOUS! I ate this cold with crackers and veggies, Mr. P heated it up and ate it on chips. It is versatile and scrumptious! It’s perfect to take in lunches to doll-up raw veggies, or as an appetizer at a dinner party. And the portion size is generous for the nutrition stats! Enjoy! 😀

Off for a crazy day! Why do I have a feeling dinner is going to be a Larabar and clementines? Going prepared!

Question: Is it snowing where you are? Do you like mayonnaise?

Drive safe! Stay warm!

Spaghetti Squash Shrimp Alfredo

Happy Saturday! I am still in my PJ’s, just as I had wished! I don’t know that I’ll make it until 6pm or later – I want to get in some lesson planning and a good workout before the day is done 😉

This meal started out in a humorous way.

Mr P: What’s for dinner?
Me: Spaghetti squash alfredo.
Mr. P: What is spaghetti squash?
Me: Spaghetti squash is spaghetti squash.
Mr. P: Well what is it then, spaghetti or squash?
Me: Both! Squash that looks like spaghetti.
Mr. P: Okay, whatever.

Clearly even those who are married to dietitians are not always well-versed on the varieties of fruits and vegetables out there. And it’s not like I haven’t made spaghetti squash before…Mr. P just probably took a pass at the dinner table! His loss!

Spaghetti Squash Shrimp Alfredo adapted from Healthy Food for Living

1 small large spaghetti squash
1/2 2 Tbsp 50/50 Smart Balance Butter Blend
1 4 small shallots, minced
1 4 large cloves garlic, minced
1/2 2 Tbsp flour
1/2 2 cups milk (I used organic 1%)
1 4 oz (2 Tbsp 1/2 cup) neufchatel 1/3-less-fat cream cheese
2 Tbsp 1/2 cup freshly grated Parmesan cheese
1 lb shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste

Directions:

Preheat oven to 400° F. Slice squash in half length-wise. Scrape out seeds and place cut-side down in a 9×13 pan lined with tin foil that has been sprayed with non-stick cooking spray. Cook 1 hour.  Once cooked, use a fork to pull the stringy, spaghetti-like squash from the skin. Place into a large bowl and cover with foil to keep warm.

In a small saucepan, melt the butter over medium heat. Add the shallots and saute until soft, about 2 minutes. Add in the garlic and saute for 30 seconds, until fragrant. Add in the flour and whisk it into the butter for 30 seconds, or until the mixture is well-combined and foamy.

Pour in the milk, whisking constantly until the mixture thickens, about 1-2 minutes. Add shrimp and cook until pink and cooked through. Remove pan from the heat and whisk in the neufchatel and Parmesan cheeses until the sauce is thick and smooth. Season to taste with salt and pepper. Top spaghetti squash with alfredo sauce. Yield: 4 servings (approx. 1 1/2 cups spaghetti squash with 4 ounces shrimp and 3/4 cup sauce).

Nutrition Information (per serving): 409 calories; 20.3 g. fat; 213 mg. cholesterol; 720 mg. sodium; 30 g. carbohydrate; 3.3 g. fiber; 32.3 g. protein

Result: I really liked this! Even if you’re not into spaghetti squash, the sauce is well worth making for a traditional pasta. Mr. Prevention said it was very light, and liked the sauce and shrimp — he’s not spaghetti squash’s #1 fan. Be sure to add a bit of salt and pepper to the sauce — it really does need it. Enjoy a lighter shrimp alfredo!

Question: Have you ever had spaghetti squash? Do you like it?

Happy weekend, folks! Off to the coffee shop to lesson plan!