Crock Pot White Chicken Chili

I haven’t posted a crock pot recipe in a while, and this one is perfect for the chilly temperatures we’re having! I love this recipe because it is easy, healthy, and filling (24g of protein per cup!). Plus, it makes enough to feed a small army–11 1-cup servings, to be exact. It would be a great freezer-friendly meal, too.

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This chili is not too spicy, so feel free to add some extra cayenne pepper to kick it up a notch if you’d like. Personally, I thought it had just the right amount of spice, but you could even add an extra half can of green chiles, which is where the heat comes from in this recipe. My husband added light sour cream and cheese to his bowl, but I found it perfect as is. I love how cooking this all day resulted in incredibly tender chicken. It literally falls apart when you shred it!

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Other than the one additional step of sauteing the onions and garlic together (which I don’t think you should skip!), this meal involves very little prep/clean up. Always an added bonus!

Crock Pot White Chicken Chili

Ingredients:

  • 2 pounds boneless, skinless chicken breast, raw
  • 1 (16 ounce) can diced no salt added tomatoes, fire roasted or regular, OR 1 lbs. fresh, chopped
  • 2 (16 ounce) cans Great Northern beans (or whatever you have on hand), low sodium and/or organic
  • 1 (4 ounce) can fire roasted green chiles
  • 2 medium onions, diced
  • 6 cloves of garlic, minced
  • 1/2 tablespoon extra virgin olive oil
  • ¼ cup chili powder
  • 2 teaspoons cumin
  • 1/4 tsp cayenne pepper
  • 1 ½ cups reduced sodium fat-free chicken broth
  • Salt and pepper to taste
  • Cooking spray

1). Heat the 1/2 tbsp of olive oil in a small pan over medium heat. Add the onions and cook until softened, about 5 minutes. Add the garlic and cook for an additional minute.
2). Spray the crock pot with cooking spray. Place the tomatoes in the bottom of the crock pot. Add the chicken, chili powder, cumin, cayenne pepper, beans, chiles, and cooked onion/garlic mixture. Stir to combine.
3). Cook for 6-8 hours on low (or 4-5 hours on high…but I like letting the flavors meld together longer so I suggest cooking on low!)
4). Taste and add additional salt, pepper, or other spices. Serve as is or with light sour cream/cheese (optional). Enjoy!

Servings: 11 1-cup servings. Nutritional Information per 1 cup: Calories: 191 Carbs: 14g Fat: 3g Protein: 24g Fiber: 4g WW Points+: 4

Recipe adapted from: http://www.thegraciouspantry.com/clean-eating-slow-cooker-white-chicken-chili/

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Clean Egg White Veggie Muffins

I am SO excited to share how to make these “muffins” today! These muffins are actually egg whites and veggies, cooked in a muffin tin to make for convenient, on-the-go access. No flour or oil, just protein and vitamins!

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The best part? The basil and oregano combined with the red bell pepper creates a flavor very reminiscent of pizza! These are absolutely delicious and so incredibly healthy! Each “muffin” has less than 40 calories and 5g of protein. There is no reason to reach for an unhealthy breakfast or snack when you have them in your fridge. I was shocked at how filling these little guys were!

To speed up the process, I used my food processor to chop all my vegetables, but if you don’t have one or if you have time, you can chop them up yourself. I also used foil muffin liners but they did stick a little bit. Feel free to spray your muffin pan instead.

This recipe made 15 muffins in my pan! You can refrigerate them for up to a week after making, or try freezing them and taking them out at your leisure. If freezing, allow the muffins to thaw in the refrigerator overnight.

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Clean Egg White Veggie Muffins

Ingredients:

  • 14 egg whites
  • 4 whole eggs
  • 1 medium zucchini, peeled (optional) and shrdded
  • 1/2 red bell pepper, minced
  • 4 scallions, chopped
  • 2 carrots (or about 6 baby carrots), finely shredded
  • 1/2 tsp dried basil
  • 1/4 tsp dried oregano
  • dash sea salt and pepper

1) Preheat oven to 375F. Spray a muffin tin with cooking spray and set aside.

2) Using a food processor (or knife), chop all the vegetables. Fill each muffin tin 1/3 full with the veggies.

3) Whisk the egg whites, 4 eggs, and seasonings together in a large bowl. Using a 1/3 cup measuring cup, scoop the egg mixture and fill each muffin tin.

4) Bake for about 30 minutes, or until they’ve risen and are slightly brown. Enjoy!

Servings: 15. Nutritional Information per Serving: Calories: 39 Fat: 1g Carbs: 2g Protein: 5g Sodium: 211mg

http://www.oxygenmag.com/Nutrition/Articles/Clean-Egg-Muffins.aspx