Balsamic Glazed Chicken and Veggies - 13g Carbs, 3g Fiber, 4g Sugar
{Sucanat is sugar... consider leaving it out. Take care, Gloria}
From: Clean Eating Magazine
Beat the heat this summer by avoiding long hours in front of your stove.
With our reader's slow cooker chicken recipe, you can set it and forget
it! Did we mention it's a mere 144 calories?
By Briony Allan
Hands-on time: 20-30 minutes
Total time: 4 1/2 - 8 1/2 hours, depending on slow cooker setting.
CATEGORY: Freezable
Serves: 8
Olive oil cooking spray
6 4-oz boneless, skinless chicken breasts
1/3 cup balsamic vinegar
2 tsp dried rosemary
2 tsp low-sodium soy sauce
1 tsp Sucanat
2 medium zucchini, sliced
2 medium yellow squash, sliced
6 oz sliced white mushrooms
1 red bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 red onion, peeled and cut into chunks
1 head garlic, peeled and separated into cloves
2 cups finely chopped kale
Remove lid from slow cooker, mist interior with cooking spray and place
chicken inside.
In a medium bowl, whisk vinegar, rosemary, soy sauce and Sucanat. Add
remaining ingredients, except for kale, and stir well to coat.
Pour vegetable-sauce mixture into slow cooker, over top of chicken.
Cover and cook on low for 6 to 8 hours, or on high for 4 to 5. One
hour before serving, stir in kale and replace cover. Before plating,
use a fork to lightly shred chicken in the slow cooker.
Serve over brown rice, quinoa or whole-wheat angel hair pasta.
Servings: 8
Serving Size: 1 cup
Nutrition per Serving:
144 Calories, 5g Total Fat, 1g Sat. Fat, 37mg Cholesterol, 93mg Sodium,
13g Carbs, 3g Fiber, 4g Sugars, 14g Protein
FREEZE IT:
Spoon individual 1-cup portions of cooked mixture into freezer-safe
containers and add to freezer. Once frozen, pop individual portions
out of their containers (as you would an ice cube) and store all of
them together in a gallon-sized freezer bag. These 1-cup servings are
ideal for a quick lunch or dinner when you don't have time to cook.
Transfer frozen portions to the refrigerator overnight and reheat
on stovetop as needed.
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