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Nutrition Twins’ Intern Morgan Deihs’ New Years Resolution

Meet our Amazing Intern Morgan Deihs…

Most of you have told us you love to hear what nutrition professionals choose as their New Year’s Resolutions.   Meet our amazing intern Morgan Deihs. You’ll be inspired by her resolution and probably can relate to her issue and we’re sure Morgan’s resolution will give you some ideas as to how to address it!

MorgansHeadShot

 Morgan’s New Years Resolution:

As I enter the last semester of my undergraduate career, I find my stress level at an all time high- applying to grad school/ moving on into the real world/figuring out what it is I want to do with my life/ etc…. All of this making it very easy to slip up my eating habits as I put other priorities ahead of them. I’ve recently found myself mindlessly snacking while studying, grabbing something quick and less healthy while running out the door, or often eating just to calm my stress.

Egg_and_Avocado_Toast

My goal for this coming year, however, is to adapt a structured eating plan of 3 meals and 2 snacks. Having followed this plan previously, I felt much more in control what I was eating. It was easier for me to plan out my meals and thus eat healthier because I either had them prepared or had previously bought all of the ingredients to make them so I wasn’t grabbing foods impulsively when I wanted to have something to eat. In addition, by eating a snack between breakfast and lunch and another between lunch and dinner, I was able to curb much of that hunger that developed throughout the day and as a result, ate less during the actual meal.

I am always sure to get adequate protein at meals, especially at breakfast time! Protein at breakfast keeps me full and satisfied until my mid-morning snack and gives me a surge of energy to start the day. In fact, one of my favorite “Go To” breakfast recipes is the Avocado Egg Sandwich. (See recipe below.) It’s less than 160 calories and has 11g of Protein. The addition of avocado gives it a creamy texture and provides healthy fats instead of using butter. I absolutely LOVE this recipe and find myself making it all the time- even before early classes.

Egg_and_Avocado_Toast

Avocado Egg Sandwich

(Serves 1)

Ingredients:

1 slice tomato

1 slice whole wheat bread

¼ medium-sized avocado

¼ cup egg whites (The Nutrition Twins use Eggland’s Best eggs— the Only egg with the freshest taste and best nutrition– like 25% less saturated fat than other eggs.)

Salt and pepper (optional)

Non-stick cooking spray

 

Directions:

1. Place slice of bread or pita in toaster and toast until lightly browned.

2. Spray cooking pan with nonstick cooking spray.

3. Pour egg whites into pan.

4. Once eggs bubble, flip. Cook until fully cooked.

5. Meanwhile, using a fork and mash avocado until chunky.

6. Remove bread from toaster and spread mashed avocado on it.

7. Add a slice of tomato on top.

8. Finally, add cooked egg white and tomato.

9. Sprinkle with a dash of pepper and salt (optional).

10. And voila—delicious! Enjoy!

Nutrition Facts: With Whole Wheat Bread Serves: 1, Calories Per Serving: 159; Total Fat: 6g; Protein: 11g; Carbohydrate: 16g; Fiber: 4g; Sugar: 3g; Sodium: 237mg

Nutrition Facts: With Whole Wheat Pita Serves: 1, Calories Per Serving: 170; Total Fat: 6g; Protein: 10g; Carbohydrate: 19g; Fiber: 5g; Sugar: 2g; Sodium: 165mg

Along with my goal to follow a structured eating plan this year, I have also made it a goal of mine to increase my appreciation for food. After traveling abroad for 4 months, I was able to experience the beauty of food and all that it has to offer in our lives- not only is it the fuel for out body to thrive, but it is also what brings us together… in celebration, at the dinner table at night, and even in making life long traditions. I am making it a goal to love and cherish what I eat. I would like to embrace the joy food can bring to my life instead of dwelling on the negative connotation that certain foods often receive. While I still make it a life goal to adapt a healthy lifestyle full of healthy foods, I am now going to make it a goal to thoroughly enjoy the food I eat and the experiences that surround those foods. Moreover, ultimately forgiving myself at times when I may slip up but always remembering how important it is to quickly jump back in to the swing of things!


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Florence, Italy

 

 I wish you all a very Happy New Year! And the best of luck with any and all resolutions you’ve made for this year 🙂

 

Nutrition Twins’ Intern Morgan Deihs’ New Years Resolution
 
Avocado Egg Sandwich (Serves 1) Nutrition Facts: With Whole Wheat Bread Serves: 1, Calories Per Serving: 159; Total Fat: 6g; Protein: 11g; Carbohydrate: 16g; Fiber: 4g; Sugar: 3g; Sodium: 237mg Nutrition Facts: With Whole Wheat Pita Serves : 1, Calories Per Serving: 170; Total Fat: 6g; Protein: 10g; Carbohydrate: 19g; Fiber: 5g; Sugar: 2g; Sodium: 165mg
Author:
Ingredients
  • 1 slice tomato
  • 1 slice whole wheat bread
  • ¼ medium-sized avocado
  • ¼ cup egg whites (The Nutrition Twins use
  • Eggland’s Best eggs
  • — the Only egg with the freshest taste and best nutrition-- like 25% less saturated fat than other eggs.)
  • Salt and pepper (optional)
  • Non-stick cooking spray
Instructions
  1. Place slice of bread or pita in toaster and toast until lightly browned.
  2. Spray cooking pan with nonstick cooking spray.
  3. Pour egg whites into pan.
  4. Once eggs bubble, flip. Cook until fully cooked.
  5. Meanwhile, using a fork and mash avocado until chunky.
  6. Remove bread from toaster and spread mashed avocado on it.
  7. Add a slice of tomato on top.
  8. Finally, add cooked egg white and tomato.
  9. Sprinkle with a dash of pepper and salt (optional).
  10. And voila—delicious! Enjoy!

Tangerine Chicken Skewers

 

Tangerine Chicken Skewers:

We’ve always been fans of food on a stick. 🙂  Our friends who grew up with us know that we love popsicles, freezing bananas on a stick (and we love to share recipes! Have you seen our PB & Bananaberry frozen pops, or our Blueberry Banana Boats or these Baked Chicken Skewers?) and we’d rather eat grilled veggies and chicken or fish at a barbeque that spent its’ time getting grilled on a stick. There’s something about skewers that make life so simple–maybe that’s why we love them! Little time, big taste! To spice things up we’ve added some tangerine slices to a traditional chicken skewer and coated it with savory paprika rub. We just love this recipe because the combination of citrus and spice that creates such a mouthwatering flavor!

orange chicken skewers with logo

Tangerine Chicken Skewers:

Serves 8; Serving Size 1 skewer

 

Ingredients:

8 wooden skewers

1 T. olive oil

1 T. paprika

1 t. light brown sugar

½ t. salt

½ t. black pepper

8 chicken breast, tenders (8 ounces)

4 small tangerines

1 large onion

Grilled_Chicken_Skewers

Directions:

  1. Turn on broiler to start heating and soak wooden skewers in hot water.
  2. Rinse chicken and cut it into 1 inch cubes
  3. Peel tangerines and separate tangerine slices.
  4. Chop onion into ½-inch chunks.
  5. Take the wooden skewers out of the water and place them on a paper towel.
  6. Alternate placing a chicken chunk, orange slice, and onion chunk on to the wooden skewer. Leave about an inch of space on each end of the skewer.
  7. In a small mixing bowl, whisk together oil, paprika, sugar, salt and pepper. Pour mixture into spray bottle. (As an alternative you can use a pastry brush to brush this over the skewers but then you may want to add an extra teaspoon or two of oil—remember this will change the nutrition information.)
  8. Place skewers on a broiling pan if cooking in the oven.  If using a grill, place on a dish.
  9. Spritz all sides of each skewer with the oil and spice mixture. (Alternative 🙂 Using a pastry brush, brush the oil mixture on to the skewers so that it coats all side of the skewer.)
  10. Place the pan in the oven or place the skewers on the grill and allow the skewers to broil for 3-4 minutes. Take the pan out and flip the skewers and then place them back in the oven for 3-4 more minutes until the chicken is fully cooked through on the inside.
  11. Take pan out of the oven or skewers off the grill and enjoy.

 

Nutrition Facts (per serving): 120 Calories, 6g Fat, 1g Saturated Fat, 12g Carbohydrate, Protein 5g, 2g Fiber, 274mg Sodium, 11mg Cholesterol

Tangerine Chicken Skewers
 
Author:
Serves: 8
Ingredients
  • 8 wooden skewers
  • 1 T. olive oil
  • 1 T. paprika
  • 1 t. light brown sugar
  • ½ t. salt
  • ½ t. black pepper
  • 8 chicken breast, tenders (8 ounces)
  • 4 small tangerines
  • 1 large onion
Instructions
  1. Turn on broiler to start heating and soak wooden skewers in hot water.
  2. Rinse chicken and cut it into 1 inch cubes
  3. Peel tangerines and separate tangerine slices.
  4. Chop onion into ½-inch chunks.
  5. Take the wooden skewers out of the water and place them on a paper towel.
  6. Alternate placing a chicken chunk, orange slice, and onion chunk on to the wooden skewer. Leave about an inch of space on each end of the skewer.
  7. In a small mixing bowl, whisk together oil, paprika, sugar, salt and pepper. Pour mixture into spray bottle. (As an alternative you can use a pastry brush to brush this over the skewers but then you may want to add an extra teaspoon or two of oil—remember this will change the nutrition information.)
  8. Place skewers on a broiling pan.
  9. Spritz all sides of each skewer with the oil and spice mixture. (Alternative☺ Using a pastry brush, brush the oil mixture on to the skewers so that it coats all side of the skewer.)
  10. Place the pan in the oven and allow the skewers to broil for 3-4 minutes. Take the pan out and flip the skewers and then place them back in the oven for 3-4 more minutes until the chicken is fully cooked through on the inside. The skewers should be slightly charred.
  11. Take pan out of the oven and enjoy.
Nutrition Information
Serving size: 1 skewer Calories: 120 Fat: 6 Saturated fat: 1 Carbohydrates: 12 Sodium: 247 Fiber: 2 Protein: 5 Cholesterol: 11

 

Veggie Detox Salad

If you feel like you’ve been living it up a little too often lately and you’re feeling a bit bloated and uncomfy, don’t worry! Even if you’ve had a few too many cocktails, cookies or chips, it’s never too late to get your body back to feeling its best.  Being kind to your body by enjoying a veggie-filled salad will quickly get your mind and body back on the healthy track!

 

The veggies in this salad boast some serious detoxifying and de-bloating properties, which means you can start feeling lean, clean, and ready to accomplish your goals.  And although your body is equipped to detox and cleanse itself naturally, certain health-promoting foods and drinks, like the veggies in this salad, can be monumental when it comes to assisting in its process. And if you want some more recipes to help, try our Colorful Detox Salad, our Roasted Detoxifying Veggies and our Kale Recharge Smoothie.

Here’s why this Veggie Detox Salad works its’ magic:

Beets contain betaine, a nutrient with anti-inflammatory properties, and betalain, which helps detoxify the body by purifying the liver and blood Beets are one of the few veggies that play an important role in both phases of the liver’s detoxification system so they are great to eat after sipping all that eggnog.

Asparagus is known to be a natural diuretic, which helps to flush toxins out of the kidneys. It also contains potassium which helps to restore the body’s natural fluid balance. So say buh-bye to bloating and puffiness!

Fennel relieves flatulence and other gastrointestinal ailments to get your tummy feeling flat in no time.

Kale is always great for getting a boost of nutrients like vitamin A, C, and K to help you glow from the inside out. And it, like beets is one of the few vegetables that plays a role in both phases of the liver’s detoxification process.

Dig into this salad to help your body feel fresh and rejuvenated so that you can achieve and maintain all of your New Year’s Resolutions!

veggiedetoxsalad

Veggie Detox Salad

Serves 4

Ingredients

For the salad:

  • 3 medium-sized beets, roasted
  • 1 bunch asparagus, roasted
  • 1 bulb fennel
  • 4 cups kale

For the dressing:

  • 1 TBS mustard
  • 2 TBS lemon juice
  • 1 tsp olive oil
  • 1/8 tsp curry powder
  • 1/8 tsp white pepper

Directions

Slice roasted beets and fennel into ¼ inch thick slices. Chop asparagus stalks into quarters. Prepare the dressing and add the vegetables to the kale in a large bowl. Toss salad with dressing and enjoy!

Nutrition per serving:
72 Calories  30 g carbs      1 g fat    14 g carbohydrate      6 g protein     5 g fiber

 

Veggie Detox Salad
 
Prep time
Total time
 
Author:
Serves: 2 servings
Ingredients
  • For the salad:
  • 3 medium-sized beets, roasted
  • 1 bunch asparagus, roasted
  • 1 bulb fennel
  • 4 cups kale
  • For the dressing:
  • 1 TBS mustard
  • 2 TBS lemon juice
  • 1 tsp olive oil
  • ⅛ tsp curry powder
  • ⅛ tsp white pepper
Instructions
  1. Slice roasted beets and fennel into ¼ inch thick slices.
  2. Chop asparagus stalks into quarters.
  3. Prepare the dressing and add the vegetables to the kale in a large bowl.
  4. Toss salad with dressing and enjoy!
Nutrition Information
Serving size: 1 serving Calories: 72 Fat: 1 g Carbohydrates: 15 Fiber: 5 g Protein: 6 g

 

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Baked Zucchini Ziti

We’re the first to admit that are fans of Italian food and crave a good red sauce slathered over any food on a cold night. 😉 But, as you know, we’re likely much more apt to go for it when it’s done in a healthy way! Great news, we’ve got a good one for you today!  Baked Ziti that you crave? Try this insanely delish version and it’s your waistline that you’ll save! For only 334 calories, this recipe from The Midwest Dairy site will tantalize your taste buds and give you veggies to boot! Oh yeah!

 

(Psst… looking for more lightened up recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

 

Midwest-Dairy-ID5915-Baked-Zucchini-Ziti-Recipe-copy

 

Baked Zucchini Ziti

Servings: 6
Prep time: 20 mins
Cook time: 35 mins
Total time: 55 mins
Created by: Rebecca Murphy, Schwinn Farms, Inc. – Kansas

 

Ingredients:
8 ounces ziti, uncooked
1 (28 ounce) can crushed tomatoes, low sodium
1 ½ teaspoons Italian seasoning
1 cup grated zucchini (about 1 medium)
1 cup part-skim ricotta cheese
1 cup shredded part-skim mozzarella, divided
½ cup + 1 tablespoon grated Parmesan cheese, divided
1 egg, lightly beaten
Salt and pepper
Cooking spray
Preparation:
1. Cook pasta according to package instructions, drain and set aside.
2. Preheat oven to 400 degrees.
3. In a medium bowl, combine tomatoes and Italian seasoning. In another bowl, mix together zucchini, ricotta, ½ cup mozzarella, ½ cup Parmesan and egg. Season with salt and pepper.
4. Coat a 2-quart casserole with cooking spray and spread half of tomato sauce on bottom. Top with ziti, ricotta mixture and remaining sauce. Sprinkle with remaining ½ cup mozzarella and 1 tablespoon Parmesan. Bake until top is brown and sauce is bubbling, 35 to 40 minutes.

 

Nutrition Facts: Calories: 334; Total Fat: 10g; Cholesterol: 67mg; Sodium: 371mg; Carbohydrates: 42g; Dietary Fiber: 4g; Protein: 21g; Calcium: 41% Daily Value

– See more at: http://www.dairymakessense.com/recipe/baked-zucchini-ziti/#sthash.EEhifei3.dpuf
Also, follow Midwest Dairy on www.Facebook.com/MidwestDairy and www.Pinterest.com/MidwestDairy).
The Nutrition Twins work with DairyMakesSense.com to help educate people about dairy foods.

 

 

Baked Zucchini Ziti
 
Nutrition Facts: Calories: 334; Total Fat: 10g; Cholesterol: 67mg; Sodium: 371mg; Carbohydrates: 42g; Dietary Fiber: 4g; Protein: 21g; Calcium: 41% Daily Value
Author:
Ingredients
  • 8 ounces ziti, uncooked
  • 1 (28 ounce) can crushed tomatoes, low sodium
  • 1 ½ teaspoons Italian seasoning
  • 1 cup grated zucchini (about 1 medium)
  • 1 cup part-skim ricotta cheese
  • 1 cup shredded part-skim mozzarella, divided
  • ½ cup + 1 tablespoon grated Parmesan cheese, divided
  • 1 egg, lightly beaten
  • Salt and pepper
  • Cooking spray
  • Preparation
Instructions
  1. Cook pasta according to package instructions, drain and set aside.
  2. Preheat oven to 400 degrees.
  3. In a medium bowl, combine tomatoes and Italian seasoning. In another bowl, mix together zucchini, ricotta, ½ cup mozzarella, ½ cup Parmesan and egg. Season with salt and pepper.
  4. Coat a 2-quart casserole with cooking spray and spread half of tomato sauce on bottom. Top with ziti, ricotta mixture and remaining sauce. Sprinkle with remaining ½ cup mozzarella and 1 tablespoon Parmesan. Bake until top is brown and sauce is bubbling, 35 to 40 minutes.

Gin’s Brownies

By now you probably know that we love everything chocolate. Yep, chocolate pretzels, hot chocolate and chocolate chip cookies… they’re all fair game for us. And we’re always whipping up new chocolate creations– typically ultra-chocolatey– but we even love them when they’ve just got a touch of chocolate– liker our Microwave Peanut Butter Chocolate Chip Cookies or our Skinny Oreo Balls! But slash calories to make chocolate waistline-friendly, and it’s that much better! So when we found this recipe from the Midwest Dairy site for 159 calorie brownies, we had to give it a whirl! And let us tell you, these are delish!

 

 

Gins_Brownies_Midwest_Dairy

Gin’s Brownies

Servings: 32
Prep time: 30 mins
Cook time: 30 mins
Total time: 1 hour

Created by: Jill Lamborn, Lamborn Farm LLC, Luana, IA

Ingredients
Batter:
1 ½ cup lowfat milk, divided
1 tablespoon white vinegar
1 teaspoon baking soda
2 eggs, lightly beaten
¼ cup unsweetened cocoa
⅓ cup unsalted butter
2 cups all-purpose flour
1⅔ cup sugar
1 teaspoon vanilla extract

Frosting:
4 tablespoons unsalted butter
2 tablespoons lowfat milk
½ cup chocolate chips
1 cup powdered sugar
Preparation
1. Preheat oven to 350 degrees F. Pour ½ cup milk in small bowl. Add vinegar and let sit 5 minutes. Whisk in baking soda and eggs until frothy. Set aside.
2. In saucepan over medium heat, mix cocoa, ⅓ cup butter and 1 cup milk. Whisk until butter is melted. Remove from heat.
3. In a large bowl, mix flour and sugar. Pour in cocoa mixture and beat well. Pour in egg mixture and beat well. Add vanilla and beat until smooth.
4. Pour batter into a 13x9x2-inch baking pan coated with cooking spray. Bake for 25 — 30 minutes or until tests clean with a toothpick. Cool completely.
5. For frosting, combine 4 tablespoons butter and 2 tablespoons milk in saucepan over medium heat. Whisk until melted. Add in chocolate chips, stirring constantly until melted. Remove from heat. Add powdered sugar and beat until frosting consistency (if too thick, thin with another teaspoon of milk.) Frost brownies and cut into 32-inch pieces.

 

Nutrition Facts Per Serving: Calories 159, Fat 6g, Carbohydrates 24g, Protein 3g, Cholesterol 74mg, Sodium 28mg, Fiber 1g

– See more at: http://www.dairymakessense.com/

Also, follow Midwest Dairy on www.Facebook.com/MidwestDairy and www.Pinterest.com/MidwestDairy).

 

The Nutrition Twins work with DairyMakesSense.com to help educate people about dairy foods.

 

Gin's Brownies
 
Nutrition Facts Per Serving: Calories 159, Fat 6g, Carbohydrates 24g, Protein 3g, Cholesterol 74mg, Sodium 28mg, Fiber 1g
Author:
Serves: 32
Ingredients
  • Batter:
  • 1 ½ cup lowfat milk, divided
  • 1 tablespoon white vinegar
  • 1 teaspoon baking soda
  • 2 eggs, lightly beaten
  • ¼ cup unsweetened cocoa
  • ⅓ cup unsalted butter
  • 2 cups all-purpose flour
  • 1⅔ cup sugar
  • 1 teaspoon vanilla extract
  • Frosting:
  • 4 tablespoons unsalted butter
  • 2 tablespoons lowfat milk
  • ½ cup chocolate chips
  • 1 cup powdered sugar
Instructions
  1. Preparation
  2. Preheat oven to 350 degrees F. Pour ½ cup milk in small bowl. Add vinegar and let sit 5 minutes. Whisk in baking soda and eggs until frothy. Set aside.
  3. In saucepan over medium heat, mix cocoa, ⅓ cup butter and 1 cup milk. Whisk until butter is melted. Remove from heat.
  4. In a large bowl, mix flour and sugar. Pour in cocoa mixture and beat well. Pour in egg mixture and beat well. Add vanilla and beat until smooth.
  5. Pour batter into a 13x9x2-inch baking pan coated with cooking spray. Bake for 25 — 30 minutes or until tests clean with a toothpick. Cool completely.
  6. For frosting, combine 4 tablespoons butter and 2 tablespoons milk in saucepan over medium heat. Whisk until melted. Add in chocolate chips, stirring constantly until melted. Remove from heat. Add powdered sugar and beat until frosting consistency (if too thick, thin with another teaspoon of milk.) Frost brownies and cut into 32-inch pieces.

Slow Cooker Quinoa Chicken Chili

 

Slow Cooker Quinoa Chicken Chili

 

It’s a fact of life: we all experience those times when life gets super busy. (Maybe it feels like all of the time?—we know, for us, life feels very full indeed!) After a long, hectic day, the last thing you want to worry about is whipping up a healthy dinner. Instead of ordering in, next time you find yourself in this all-too-common situation, let the slow cooker do the work for you. There will be no slaving over a pot on the stove or a casserole in the oven necessary. Using this kitchen appliance just calls for some simple prep in the morning, but once you come home in the evening, just like magic, a warm, nutritious meal is ready and waiting. Imagine that!

So easy, you hardly have to put in any effort.

 

This recipe for comforting Quinoa Chicken Chili doesn’t get any easier. Just pour all the ingredients in the slow cooker, turn it on, and go! Quinoa, beans, and chicken make for a lean protein- filled powerhouse! Flavorful Quinoa Chicken Chili will keep you full for hours, and save you from spending hours in the kitchen. Slow cooker for the win!
Psssst…Don’t have a crock pot? This recipe is too good to pass up and still easy—it just requires a little more attention. Simply place all the ingredients in a pot over low heat and check occasionally, and stir to make sure nothing sticks to the bottom and burns. Bring all ingredients to a boil and simmer until chicken is cooked through and quinoa is tender.

quinoachililogo

 

(Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few lightened-up ones to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

 

Slow Cooker Quinoa Chicken Chili

 

Makes 6 Servings

 

Ingredients:

1 cup quinoa, uncooked

1, 28 oz can crushed tomatoes

1 14 oz can diced tomatoes

1 can, 15 oz black beans*

1 can 15 oz kidney beans*

2 chicken breasts

3 cups vegetable stock*

1 large bell pepper, chopped

1 tsp cumin

1 tsp chili powder

 

*To keep this recipe low-sodium, opt for “no salt added” beans, or rinse beans under running water in a strainer for 30 seconds to help remove salt. Also look for low sodium vegetable stock.

 

Directions:

Place all ingredients in a 6 quart slow cooker, and cook on low for 5-7 hours. Remove chicken from the slow cooker, shred it, using two forks to pull chicken apart, and return it to the slow cooker. Keep warm in slow cooker until you are ready to serve it. Top with a dollop of Greek yogurt or low fat cheese, and enjoy!

Nutrition Information Per Serving: (Recipe makes 6 servings)

313 Calories, 49 g carbohydrate, 21 g protein, 2.5 g fat, 1 g saturated fat, 286 mg Sodium, 4.5 g Sugar, 11 g Fiber

 

Slow Cooker Quinoa Chicken Chili
 
Prep time
Cook time
Total time
 
Healthy Comfort food made easy with a slow cooker
Author:
Serves: 6 servings
Ingredients
  • 1 cup quinoa, uncooked
  • 1, 28 oz can crushed tomatoes
  • 1 14 oz can diced tomatoes
  • 1 can, 15 oz black beans*
  • 1 can 15 oz kidney beans*
  • 2 chicken breasts
  • 3 cups vegetable stock*
  • 1 large bell pepper, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
Instructions
  1. Place all ingredients in a 6 quart slow cooker, and cook on low for 5-7 hours.
  2. Remove chicken from the slow cooker, shred it, using two forks to pull chicken apart, and return it to the slow cooker.
  3. Keep warm in slow cooker until you are ready to serve it.
  4. Top with a dollop of Greek yogurt or low fat cheese, and enjoy!
Nutrition Information
Serving size: ⅙ recipe Calories: 313 Fat: 2.5 g Saturated fat: 1 g Carbohydrates: 49 g Sugar: 4.5 g Sodium: 282 mg Fiber: 11 g Protein: 21 g