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Flatsnout Boxing

Personal boxing and fitness Training.

Train-Eat-Sleep-Repeat.

FIT-CLUB Healthy Slow Cooker recipes.

Easy "Roast" Whole Chicken in a Slow Cooker


Getting a perfectly cooked, juicy whole chicken out of a slow cooker is actually much easier than it sounds. In our testing, we learned that the trick to getting a juicy chicken was to place the chicken in the slow cooker upside down. This was important for two reasons: First, it put the lean breast meat underneath the fattier legs and thighs, so that as the juices and fat rendered from the thighs, they dripped over the breast meat. Second, as the juices pooled in the bottom of the slow cooker, the breast was submerged, further helping the lean meat to retain moisture.

Our whole "roast" chicken is flavored with a fragrant, warm spice rub. To make the spice blend, we combined garam masala, chili powder, garlic, salt, and pepper. But when we simply rubbed the chicken with the spice mixture, we were disappointed with the results. The meat had weak flavor at best, and, even after hours in the slow cooker, the spices had a raw, harsh flavor. We found that the solution was to microwave the spices with a little oil to bloom their flavors before rubbing them onto the chicken.

Distributing a flavorful paste (or sauce) both over and under the skin of the chicken ensures the best taste. To do this, loosen skin from over thighs and breast and rub half of paste directly over meat. Spread remaining paste over skin of entire chicken.
Now our chicken was moist and juicy and had the bold, warmly spiced flavor we were hoping for...........


Whole “Roast” Spice-Rubbed Chicken With Lemony Steamed Broccoli

NOTES

Garam masala is a boldly flavored spice blend; its potency will vary from brand to brand. Check the temperature of the chicken after 4 hours of cooking and continue to monitor until breast registers 160 degrees and thighs register 175 degrees. You will need an oval slow cooker for this recipe.


INGREDIENTS

For the chicken:
2 tablespoons vegetable oil
1 tablespoon chili powder
1 tablespoon garam masala
1 tablespoon minced garlic
Salt and pepper
1 (4 1/2- to 5-pound) whole chicken, giblets discarded

For the broccoli:
1 pound broccoli florets
2 tablespoons melted butter
1 tablespoon lemon juice
Salt and pepper

DIRECTIONS

For the chicken: Microwave oil, chili powder, garam masala, garlic, 2 teaspoons salt, and 2 teaspoons pepper in bowl, stirring occasionally, until fragrant, about 1 minute; let cool slightly.
Use your fingers to gently loosen skin covering breast and thighs of chicken; place half of paste under skin, directly on meat of breast and thighs. Gently press on skin to distribute paste over meat. Spread entire exterior surface of chicken with remaining paste and place chicken, breast side down, in slow cooker. Cover and cook until breast registers 160 degrees and thighs register 175 degrees, 4 to 5 hours on low.
Transfer chicken to carving board, tent with aluminum foil, and let rest for 15 minutes. Carve chicken, discarding skin if desired. Serve with lemony steamed broccoli.
For the broccoli: Microwave the broccoli with 1/4 cup water in large covered bowl until broccoli is bright green and tender, about 4 minutes. Drain broccoli, toss with melted butter tablespoon lemon juice, and season with salt and pepper to taste.

Slow cooked chicken...........




Possibly THE ONLY good thing about the seasonal coldness, is the smell and taste of a slow cooked dish and smell when you come back in from the cold....

Pure Lush man..........

I am going to put some healthy slow cooker recipes on this week and put a chapter on www.flatsnoutboxing.co.uk


Think about what you could do with a batch of prepared, shredded, delicious white meat chicken on hand! We know that many of our meals tend to side step protein-rich meat, poultry, and fish simply because whipping together a veggie stir fry or a big salad is easier than rinsing, seasoning, and cooking meat. But this Everything Chicken is made simply, by slow cooking chicken with olive oil, salt, pepper, garlic, and broth, and yields a supply of chicken that is versatile enough to add to salads and stir fry dishes, or to mix into tacos, soups, stews, or pastas.
Chicken dishes are a staple in the United States, and with good reason. Chicken is an inexpensive source of lean protein, and readily available. Having a pre-made batch of chicken in your kitchen is sure to make many of your recipes infinitely easier, especially on weeknights. We like to mix chicken with pesto sauce, and spread on bruschetta or use atop pasta. Homemade chicken soup, whether the traditional variety, or a variation like Tortilla Soup, is so much quicker with premade chicken on hand.


Dinnertime isn’t the only time of day when you need some backup in the kitchen. At lunch, whip this chicken into a chicken salad and make some satisfying sandwiches for the whole family. Add to salads or allow your family to assemble tacos or burrito bowls. Once you make a batch of this Everything Chicken, you’ll never go without it on hand again.

Slow Cooker Everything Chicken
Yields: 10 servings | Serving Size: 1/10 of recipe | Calories: 224 | Previous Points: 5 | Points Plus: 5 | Total Fat: 10 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 87 mg | Sodium: 155 mg | Carbohydrates: 2 g | Dietary Fiber: 0 g | Sugars: 0 g | Protein: 29 g |

Ingredients

3 pounds boneless, skinless chicken breasts 1/4 cup extra-virgin olive oil 1- 2 tablespoons chopped garlic 1 1/2 teaspoons salt 1 teaspoon pepper 1/2 cup low-sodium vegetable or chicken broth
Directions

Place chicken in slow cooker. Drizzle with olive oil being sure to coat all sides. Add garlic, sea salt, and pepper. Pour broth around the outside of the chicken. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until chicken reaches an internal temperature of 170 degrees.

When the chicken is tender and cooked through, remove it from the slow cooker and slice or shred with a fork. Serve in tacos, soup or chili, with your favorite gravy & mashed potatoes, cook it into a chicken casserole, or top it with teriyaki sauce and serve it over brown rice for a Asian twist. Enjoy!


Ingredients

3 pounds boneless, skinless chicken breasts
1/4 cup extra-virgin olive oil
1- 2 tablespoons chopped garlic
1 1/2 teaspoons salt
1 teaspoon pepper
1/2 cup low-sodium vegetable or chicken broth

Directions

Place chicken in slow cooker. Drizzle with olive oil being sure to coat all sides. Add garlic, sea salt, and pepper. Pour broth around the outside of the chicken. Cover and cook on low for 6-8 hours, or on high for 3-4 hours, or until chicken reaches an internal temperature of 170 degrees.
When the chicken is tender and cooked through, remove it from the slow cooker and slice or shred with a fork. Serve in tacos, soup or chili, with your favorite gravy & mashed potatoes, cook it into a chicken casserole, or top it with teriyaki sauce and serve it over brown rice for a Asian twist. Enjoy ;o))

www.flatsnoutboxing.co.uk



Chile-Roasted Chicken and Sweet Potatoes with Cilantro Rice


Serves 4

2
medium sweet potatoes (about 1 pound), peeled and cut into 1-inch pieces
1
pound boneless, skinless chicken thighs (about 4 thighs)
1/2
medium red onion, roughly chopped into 1-inch pieces
3
tablespoons olive oil, divided
1
teaspoon ancho chile powder
1/2
teaspoon smoked paprika
1/2
teaspoon ground cumin
1/2
teaspoon ground coriander
3/4
teaspoon salt, divided
2
cups loosely-packed cilantro
3
scallions, roughly chopped
2
garlic cloves
4
tablespoons fresh lime juice (from about 2 limes), divided
1
jalapeño pepper, roughly chopped and seeded if less heat is desired
1
cup uncooked white rice
One
ounce 14 1/2-ounce can chicken broth (or homemade broth)
1/2
cup sour cream


Preheat oven to 400° F. In a large bowl, combine the chopped sweet potatoes, chicken thighs, and red onion. In a smaller bowl, combine 2 tablespoons of the oil with the chile powder, paprika, cumin, coriander, and 1/2 teaspoon of the salt. Stir until well combined. Pour over the chicken and vegetables and mix until everything is well coated with the oil and spice mixture. Spread the chicken and vegetables in an even layer on a baking sheet, and bake until the potatoes are crispy on the edges and the chicken is juicy and cooked through, about 35 to 40 minutes. While the chicken and vegetables are baking, start the rice.


 Combine the cilantro, scallions, garlic, 2 tablespoons of lime juice, jalapeño, and the remaining 1/4 teaspoon of salt in a food processor or blender. Blend until a smooth paste is formed. Heat the remaining 1 tablespoon of oil in a saucepan over medium heat. Once hot, add the rice and cook, stirring frequently, for about 1 minute. Add the cilantro purée and continue to cook for an additional 1 minute. Add the chicken broth, bring to a boil, then reduce the heat to a low simmer and cook, covered, until the rice is tender and no extra liquid remains, about 20 minutes.


In a small bowl, combine the sour cream with the remaining 2 tablespoons of fresh lime juice until well mixed. When the rice is cooked and the chicken and vegetables are finished roasting, chop the chicken into bite sized pieces. Divide the cilantro rice evenly between 4 bowls, along with equal amounts of chicken and roasted vegetables. Top each bowl with a dollop of lime-sour cream.

winter warmers.........


Dinner: Coconut Curry and Chopped Kale Salad

Chickpea Coconut Curry With Sweet Potatoes


                                                            INGREDIENTS

Curry:


1 teaspoon olive oil
1/2 yellow onion, chopped
1 clove garlic, minced
1 tablespoons minced ginger
15-ounce can chickpeas (about 1 1/2 cups)
2 cups canned or boxed chopped tomatoes
2 cups small cauliflower florets
1 sweet potato, peeled and diced


1 can light coconut milk
1 cup vegetable broth
1 tablespoon garam masala
1/2 tablespoon curry powder
1 teaspoon salt
2 cups lightly packed baby spinach, chopped

Coconut rice:
1 1/2 cups uncooked brown basmati rice
1 can light coconut milk
1/2 cup water
1/4 teaspoon salt

DIRECTIONS

To make the curry:


  • Heat the oil in a pan, and sauté the onions, garlic, and fresh ginger for seven minutes.
  • Transfer the onion mix to a slow cooker, and add remaining ingredients except for the spinach.
  • Heat on low for six hours (or on high for four hours).
  • Before serving, stir in the spinach, and heat for five more minutes.

To make the rice:


  • Add the rice, coconut milk, water, and salt to a saucepan. Heat on high, bringing to a boil, and then cover, reduce heat to low, and simmer for 40 minutes. Turn off the heat, and allow the curry to sit covered for 10 minutes. Serve along with rice.





Kale Side Salad With Carrots and CucumbersINGREDIENTS

1 cup chopped kale
1/4 cup sliced carrot
1/3 cup sliced cucumber
1 teaspoon olive oil
1 teaspoon balsamic vinegar
Pinch of sea salt

DIRECTIONS
  1. Whisk together oil, vinegar, and salt.
  2. Drizzle mixture over kale, carrot, and cucumber and toss to coat.

Calories: 94.8
Protein: 3.425 g
Carbohydrate: 10.7 g
Dietary Fiber: 2.513 g
Total Sugars: 2.856 g
Total Fat: 5.218 g
Saturated Fat: .693 g