Foods, Health and Disease, Lifestyle, Uncategorized

Crock pot Low-Carb and Gluten-Free Coq au Vin

Crock pot Low-Carb and Gluten-Free Coq au Vin

 

This tasty crock-pot or stove top coq au vin (chicken in red wine) recipe is low in carbohydrates and high in protein. It is a gluten-free and dairy-free dish that can be a one-pot meal, served with a green salad or steamed or roasted vegetables.

This is an excellent recipe through the winter months, starting it in the slow cooker in the morning so it is ready when you return home for dinner. It pairs well with sides of winter vegetables such as Brussels sprouts and broccoli. But if you are eating very low-carb, be sure to select the vegetables that are lower in carbohydrates. Carrot is often included in classic coq au vin, but is eliminated here because it is a root vegetable that is higher in carbohydrates.

If you are eliminating gluten, be sure to check that the chicken broth you use is gluten-free. Some brands may add gluten-containing ingredients such as wheat, but many are labeled as gluten-free for your convenience. Use real bacon bits or make your own crumbled bacon. If you use imitation bacon bits made from soy protein, ensure that they are labeled as gluten-free.

Cornstarch contributes most of the carbohydrate grams in this recipes. Most brands of cornstarch, including Argo and Clabber Girl, are gluten-free. Cornstarch is a common thickening agent used in gluten-free and dairy-free cooking.

Nutrition: Approximately 200 calories per serving, 34 grams protein, 2 grams fat, 3 grams carbohydrate.

Makes 6 servings

Chicken in Wine and Mushroom Sauce

 

Ingredients

  • 6 (5-ounce) boneless skinless chicken breasts (or equivalent amount of boneless skinless chicken tenders)
  • 1 1/2 cup chicken broth (fat-free and gluten free)
  • 3/4 cup red wine
  • 4 ounces mushrooms (sliced)
  • 8 pearl onions (or 1 cup of chopped green onions)
  • 1/2 teaspoon bacon bits (or artificial bacon bits)
  • 1 teaspoon dried thyme
  • 2 teaspoons cornstarch
  • 2 tablespoons cold water
  • salt and pepper to taste

Preparation

  • Crock-pot method: Place the chicken, chicken broth, wine, mushrooms, bacon bits, and thyme in a crock-pot on low for 4 to 8 hours.
  • Stove top method: In a large, deep saucepan, pot, or dutch oven, place the chicken, chicken broth, wine, mushrooms, bacon bits, and thyme and bring to a boil and then simmer for 15 to 20 minutes until the chicken is cooked through but still tender.
  • Remove the chicken, potatoes, and most of the mushrooms, keeping the liquid in the pan or crock-pot. If using a crock-pot, turn the crock-pot up to high.
  • In a cup, mix the cornstarch and cold water, then add it to the reserved liquid and stir.
  • Bring to a boil with stirring and cook the sauce until thickened. Season with salt and pepper as desired.
  • Serve each breast with one-sixth of the sauce.

Serving Suggestions and Notes

Serve with sides of steamed or roasted vegetables. Green vegetables such as broccoli, roasted Brussels sprouts, or snow peas make a colorful and appealing plate. If you prefer to serve it with a fresh salad, that makes a nice change of textures through the meal.

What you serve with this dish is very accommodating of different dietary needs. If you are eating gluten-free and are less concerned about carbs, you can enjoy this dish with rice or a potato to sop up the tasty sauce. Guests who are not concerned with gluten or carbs may enjoy this dish with a dinner roll as well.

Refrigerate any leftovers. You can enjoy leftovers for lunch or dinner the next day. Reheat them in the microwave for one minute or more per serving, until hot. The sauce may remain gel-shaped and less appealing in appearance, so it’s best for personal enjoyment rather than serving to guests or picky eaters.

You can freeze leftovers for later use, with the same caveat that the sauce may not be visually appealing once reheated.

 

Variations

If you are not aiming to reduce carbs, you can add 1 pound baby potatoes or potatoes cut into 1-inch cubes. Cook these with the chicken and other ingredients. This adds carbohydrates and calories but makes it into more of a traditional complete meal.

If you or your family or guests have an onion food allergy, you can leave them out. Fennel is a good substitute.

If you are using frozen chicken breasts or tenders, allow them to thaw in the refrigerator before adding them, especially if using the crock pot method. The frozen chicken might keep the temperature lower in the crock-pot for long enough for bacteria to grow.

 

 

“We” can turn illness into “We”llness

Health and Wellness Associates

healthwellnessassociates@gmail.com

 

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Diets and Weight Loss, Foods, Uncategorized

Crock Pot Chicken Cacciatore

crockpotchicken

CROCK POT CHICKEN CACCIATORE

 

This hearty, tomatoey stewed dish gets a low-carb, slow cooker makeover in this alternative to traditional chicken cacciatore. Cacciatore means “hunter” in Italian, so chicken cacciatore is literally “chicken hunter’s style.”

 

Rather than cooking all the ingredients at once, this dish does better in a two part method. First I sauté the vegetables, reduce the liquid, and add tomato paste, before combining with the chicken in the crock pot. Otherwise, the dish can get overly watery.

 

Adding parmesan cheese rind is a trick I learned from Cook’s Illustrated magazine that adds a savory depth of flavor to the sauce.

 

Ingredients

3 pounds skinless chicken thighs and/or legs (bone-in; if using boneless, 8 or 9 thighs)

1 teaspoon olive oil

1 cup chopped onion

1 medium green bell pepper, chopped

8 ounces brown crimini or portobello mushrooms, roughly chopped

4 cloves garlic

1 14-oz can chopped tomatoes

2/3 cup dry wine (white or red)

1 tablespoon Italian seasoning mixture, or 1 teaspoon each oregano, basil, and thyme

Salt and pepper

1/3 cup tomato paste

1 inch of Parmesan cheese rind (optional)

Preparation

  1. Season chicken with salt and pepper. Put in crock pot set to high, and cover. Alternatively, you can brown the chicken in a skillet and then transfer to the crockpot. You can use the same skillet for cooking the vegetables.

 

  1. Heat olive oil over high heat in a large skillet. Cook the onion and green pepper for 2 to 3 minutes, then add the mushrooms. Two minutes later, add the garlic. Cook for another minute.

 

  1. Add the tomatoes, wine, herbs, and more salt and pepper. Simmer for 5 to 10 minutes, until liquid is almost completely boiled away. Taste and adjust seasonings, if necessary. If it tastes harsh or acidic, add just a touch of sweetener (one drop of Sweetzfree can do the trick).

 

  1. Add the tomato paste and Parmesan cheese rind, and stir to combine. Spoon ingredients onto the top of the chicken, and cook for 3 hours on high or 6 to 8 hours on low. About half an hour before you are ready to eat, check and adjust seasonings one more time.

 

Nutritional Information: Each of 6 servings has 10 grams effective carbohydrate plus 3 grams fiber (13 grams total carbohydrate), 20 grams protein, and 178 calories.

 

Health and Wellness Associates

Archived: L Winter

312-972-Well

 

Foods

Crock Pot Chili

crockpotchili

Crock pot Chili
YOU’LL NEED
1 onion, diced
2 garlic cloves, minced
1 green bell pepper, chopped
1 zucchini, diced
8 ounces mushrooms, sliced
3 cups diced tomatoes, fresh or packaged in BPA-free cartons
3 cups cooked kidney or pinto beans or 2 15-ounce cans low-sodium or no-salt-added kidney beans
½ cup water
2 tbsp chili powder
2 teaspoons cumin
½ tsp oregano
Dash of cayenne pepper or to taste
Add meat of you choice, or not!
INSTRUCTIONS
Combine all ingredients in a crock pot. Cover and cook on low for 7 hours.
SERVES 4
140 calories, 2 g fat, 30 g carbs, 47 mg sodium, 9 g fiber, 11 g sugars, 7 g protein
Health and Wellness Associates
Archived
312-972-WELL
Diets and Weight Loss, Foods

Slow Cooker Cinnamon Apple Oatmeal

oatmeal

OVERNIGHT SLOW COOKER CINNAMON APPLE OATMEAL
There’s something so deeply satisfying about oatmeal. The perfect balance of creamy and chewy, it’s totally filling (thanks to all the fiber in oats) without making you feel heavy. Add extra apples and forgo the brown sugar to make this dish even healthier. (Check out our guide to nine tasty toppings to boost your morning oatmeal here!)
YOU’LL NEED
1 cup steel cut oats
1½ cups coconut milk
1½ cups water
2 apples (cored, peeled, diced)
2 tablespoons brown sugar
1 tablespoon coconut oil
1 teaspoon cinnamon (Saigon or Vietnamese Cinnamon, not USA)
¼ teaspoon sea salt
Optional for Topping
Additional cinnamon or brown sugar
Chopped nuts such as almonds, walnuts, pecans, etc.
Fruit such as banana slices, fresh apple, or berries
HOW TO MAKE IT
Spray the inside of your slow cooker with oil thoroughly. This step is very important!
Add all ingredients to the slow cooker – oats, coconut milk, water, apples, brown sugar, coconut oil, cinnamon, and sea salt. Stir to combine well.
Cook on low for 5-7 hours depending on your cooker. Some take longer and some are faster. We recommend trying a test run during the day to see how long your slow cooker takes before trying overnight.
Serve and allow to cool. If desired, add toppings of your choice.
SERVES 6-8
(nutritional info for 6 servings)
253 calories, 18 g fat (15 g saturated), 0 mg cholesterol, 91 mg sodium, 24 g carbs, 4 g fiber, 11 g sugars, 3 g protein
Health and Wellness Associates
Archived
312-972-WELL
Foods

Slow Cooked Mandarin Beef : Recipe

slowcookedmandarianbeef

Slow Cooker Mandarin Beef

Slow Cooker Mandarin Beef

Yields: 6 servings | Calories: 236 | Previous Points: 6 | Points Plus: 6 | Total Fat: 15 g | Saturated Fat: 6 g | Trans Fat: 0 g | Cholesterol: 69 mg | Sodium: 220 mg | Carbohydrates: 10 g | Dietary Fiber: 1 g | Sugars: 6 g | Protein: 16 g

Ingredients

  • 1 pound boneless beef chuck blade steak
  • 1 carrot, diced
  • 1 small yellow onion, diced
  • 1 small red bell pepper, sliced into strips
  • 1 clove garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 teaspoon anchovy paste (optional)
  • 1 teaspoon sesame oil
  • 1 tablespoon Rice Vinegar
  • 1 tablespoon soy sauce, lite, low sodium (optional Tamari or Bragg’s Liquid Aminos)
  • 1 can mandarin oranges, no sugar added, drained
  • 2 tablespoon cornstarch
  • 2 tablespoon cold water

Directions

Cut steak into bite size pieces. Add to the slow cooker, steak and the remaining ingredients, except cornstarch and water. Cover and cook on low 6 to 8 hours.

About 15 minutes before the end of cooking time combine cornstarch and water, stir until smooth and add to the slow cooker. Stir and continue cooking 15 minutes. Add oranges just before serving. Mandarin Beef is delicious served over brown rice or quinoa.