Slow Cooker Lemon Garlic Chicken
Morgan Davis, RD, LDN, CSSD
Registered Dietitian
Certified Specialist in Sports Dietetics
1 tsp dried oregano
1 tsp grated lemon peel
¼ tsp salt
½ tsp ground black pepper
2 pounds skinless, bones chicken breast halves
¼ cup low sodium chicken broth
¼ cup fresh lemon juice
2 garlic cloves, minced (2 tsp)
1 tsp dried parsley
1. In a bowl, mix the oregano, lemon peel, salt and pepper. Rub mixture into chicken.
2. Lightly coat skillet with non-stick spray. Heat over medium heat. Brown chicken for 3-5 minutes per side. Then place in slow cooker.
3. Mix broth, lemon juice, garlic and parsley. Pour over chicken.
4. Cook in slow cooker on high for 4 hours or low for 6-8 hours.
Makes 10 protein blocks
Broiled Lemon Garlic Chicken
1 tsp dried oregano
1 tsp dried parsley
1 tsp grated lemon peel
¼ tsp salt
½ tsp ground black pepper
¼ cup low sodium chicken broth
¼ cup fresh lemon juice
2 garlic cloves, minced (2 tsp)
3 chicken breasts, cut in half
1 lemon, thinly sliced into rounds
1. In a bowl, mix together all ingredients, oregano through garlic cloves. Marinate chicken in mixture for 60 minutes.
2. Preheat broiler. Broil chicken pieces for 6 minutes, then turn over. Place lemon slices over top chicken breasts and return to broiler for 6-8 more minutes, unti l thermometer inserted in center of chicken piece reads 165 degrees.
Makes 6 protein blocks
Easy Asian Grilled Salmon
2lb salmon filets, skin on
½ cup coconut aminos
¼ cup rice vinegar
¼ cup lime juice
4-5 garlice cloves, minced
¼ cup minced green onions
1 tsp chili sauce such as sriracha
1. Cut salmon into 8 pieces, about 2 inches thick.
2. Whisk together all remaining ingredients in a shallow container. Place salmon, skin side up in the marinade. Let rest in marinade 30 minutes at room temperature ,or 2 hours under refrigeration.
3. Prepare a grill for direct heat cooking. Cook salmon, skin side up for 4-6 minutes. Flip and cook skin-side down for another minute or two. Fish should flake easily with a fork.
Makes about 8 protein blocks.
Smokey Pork Barbeque
1 large Vidalia onion, thinly sliced
2 lbs pork loin or shoulder cut, cut into large chunks
2 cups low sodium chicken broth
1 cup apple cider vinegar
6 ounce can tomato paste
8 ounce can tomato sauce
1 Tb Dijon mustard
2 Tb paprika
1 tsp salt
1 tsp garlic powder
1 Tb celery seed
1 Tb chili powder
1 tsp black pepper
1 tsp onion powder
1 tsp allspice
1/2 tsp cumin
1 bay leaf
¼ tsp cayenne
1. Layer onion in bottom of slow cooker.
2. Place pork pieces on top of onions.
3. Combine remaining ingredients and pour over top of pork. Cook on slow for 8-10 hours.
Remove pork and shred. Return to slow cooker and keep on low setting for another 30-60 minutes.
Makes about 10 protein servings
Roasted Curry Pork Tenderloin
1 ½ pounds pork tenderloin
½ tsp kosher salt
1 tsp freshly ground pepper
1 Tb curry powder
1 tsp turmeric
1 tsp dried parsley
1. Preheat oven to 400 degrees. Lightly coat ovenproof skillet with non-stick spray and heat over medium heat.
2. Season pork with remaining ingredients. Place in skillet and sear on both sides until brown (about 2 minutes per side).
3. Place skillet in oven and cook 8-10 minutes or until inserted thermometer reads 145
degrees.
Garlic & Curry Roasted Cauliflower
4 cups chopped cauliflower
4 cloves minced garlic
1 Tb curry powder
1. Preheat oven to 400 degrees
2. Toss cauliflower in garlic and curry powder
3. Lightly coat baking sheet with non stick spray. Spread cauliflower evenly on baking sheet. Lightly coat cauliflower with non stick spray. Cook in preheated oven about 25-30 minutes, stirring halfway through.
