Menu Planner: Slow cooker enchilada chicken is well worth the wait
Slow cooker enchilada chicken
Makes 6 servings
Preparation time: 10 minutes
Cooking time: 4 1/2 hours on low, 2 1/2 hours on high
INGREDIENTS
2 to 3 cups chopped cooked chicken
1 (28-ounce) can enchilada sauce
1 (10-ounce) can diced tomatoes with chiles
1 teaspoon garlic powder
1/2 teaspoon cumin
8 corn tortillas (DO NOT use flour tortillas: see NOTE)
2 cups shredded 50% reduced-fat cheddar cheese, divided
1 can (4 ounces) sliced black olives, drained, divided
1/2 cup reduced-fat sour cream
1/4 cup fresh cilantro
Coat the inside of slow cooker with cooking spray or use a slow cooker liner. Arrange the chicken in the slow cooker. In a medium bowl, combine enchilada sauce, tomatoes, garlic powder and cumin; pour over the chicken. Cook on low for 4 hours or on high 2 hours. Cut tortillas into strips; add to chicken and sauce mixture, stirring until well coated. Add 1/2 cup of cheese and half of the olives into the chicken mixture, stirring just until combined. Using the back of a spoon, flatten the mixture. Top with remaining cheese and remaining olives. Cover and cook on low for an additional 30 minutes. Spoon into serving bowls; top with sour cream and cilantro. (Recipe from swirlsofflavor.com.)
NOTE: Flour tortillas will make the dish gummy and not yummy.
Per serving: 345 calories, 30 grams protein, 16 grams fat (41% calories from fat), 6.4 grams saturated fat, 22 grams carbohydrate, 70 milligrams cholesterol, 941 milligrams sodium, 4 grams fiber.
Carb count: 1.5.
Tomato and lemon risotto
Makes 4 servings
Preparation time: 10 minutes
Cooking time: 30 to 35 minutes
INGREDIENTS
4 cups unsalted vegetable broth
1 tablespoon olive oil
3 shallots, finely chopped
1 cup uncooked Arborio rice
1 cup halved grape tomatoes
2 tablespoons fresh lemon juice
1/2 teaspoon lemon zest (yellow part only)
Heat broth in a 2-quart saucepan on medium until it begins to simmer. Reduce heat to low and keep warm. Meanwhile, heat oil in a large saucepan on medium. Add shallots; cook 3 minutes or until soft. Add rice; cook, stirring frequently, 2 or 3 minutes. Increase heat to medium-high; stir in 1 cup broth. Cook, uncovered, stirring frequently, until broth is absorbed. Continue stirring and adding remaining broth, 1 cup at a time, allowing each cup to be absorbed before adding another. Cook until rice is tender and mixture has a creamy consistency, about 25 to 30 minutes. Stir in tomatoes, lemon juice and lemon zest. Serve immediately.
Per serving: 235 calories, 4 grams protein, 4 grams fat (14% calories from fat), 0.5 gram saturated fat, 47 grams carbohydrate, no cholesterol, 205 milligrams sodium, 2 grams fiber.
Carb count: 3.
Seasoned lamb chops
Makes 4 servings
Preparation time: 10 minutes; marinating time: 2 or more hours
Cooking time: less than 10 minutes; standing time: 5 minutes
INGREDIENTS
1/4 cup olive oil
1/4 cup unsalted chicken broth
3 cloves garlic, minced
Zest of one lemon (yellow part only)
2 tablespoons fresh lemon juice
1 teaspoon herbes de Provence
1/2 teaspoon coarse salt
1/2 teaspoon cracked black pepper
8 rib lamb chops (about 1 pound total)
In a small bowl, whisk together oil, broth, garlic, zest, juice, herbes de Provence, salt and pepper. Place chops in a shallow baking dish. Pour marinade over chops; turn to coat both sides. Cover and marinate in refrigerator 2 or more hours; turn occasionally. Heat broiler. Remove chops and discard marinade. Broil 4 inches from heat for 3 minutes. Turn; broil 3 or 4 minutes or until internal temperature reaches 140 degrees for medium-rare (or longer for desired doneness). Remove from broiler, cover lightly and let stand 5 minutes before serving.
Per serving: 148 calories, 18 grams protein, 8 grams fat (48% calories from fat), 2.4 grams saturated fat, no carbohydrate, 58 milligrams cholesterol, 319 milligrams sodium, no fiber.
Carb count: 0.
Roasted chicken
Buy a 5- or 6-pound one to ensure plenty of leftovers. Serve with baked sweet potatoes. Slash the tops, sprinkle with a little cinnamon and add some butter. Brighten the plate with steamed fresh broccoli drizzled with fresh lemon juice. Add dinner rolls. Buy a deep-dish apple pie for dessert.
Barbecue meatballs
Heat a large, nonstick skillet on medium-high. Add half of an 18-ounce package frozen fully cooked meatballs; cook, stirring frequently, 7 to 8 minutes or until meatballs are thawed. Meanwhile, in a small bowl, mix together 2 tablespoons apricot preserves and 1/2 cup barbecue sauce. When meatballs are defrosted, add barbecue mixture to skillet; bring to a boil. Reduce heat to low and simmer 10 minutes. Serve with rice and a chopped lettuce salad.
15-minute soup
Dice 3 medium red potatoes; microwave for 3 minutes on high (100%) power. Add 2 or 3 diced yellow or zucchini squash; microwave on high 1 to 2 minutes. Drain. Add 3 cups any ready-to-serve vegetable soup, 1 (15-ounce) can reduced-sodium white or red beans (rinsed) and 1 (14-ounce) can unsalted chicken broth. Heat in microwave 7 to 10 minutes on high.