Tag Archives: Slow cooker

Cooking for One: Double Duty Black Bean Chicken

Some of my fitness team do a lot of cooking for one person for various reasons. We were talking about how hard it is to find tasty, easy, inexpensive recipes that work for one person, and I told them I’d share some of mine!

The first one is a double-duty recipe, so you get two easy meals with little work. Bonus: it’s a slow cooker recipe! The base recipe is modified from my friend Bethany.

Double Duty Black Bean Chicken

Base Recipe Ingredients

2 boneless, skinless chicken breasts

1 can black beans, rinsed

1 can whole kernel corn, drained -OR- 1 cup frozen corn

1 cup salsa (whatever heat preference you like

1.5 cup low-sodium chicken broth (tip: use a larger container, and reserve the rest for meal #2)

Directions: Spray slow cooker with non-stick spray. Add chicken then just dump everything else in on top. Cook on low for 8-12 hours (I do this overnight).  Notes: You can double this recipe easily, and it makes a great topping for nachos. Or, stir in sour cream and cheddar cheese to make a great dip for a party.

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MEAL 1: ENCHILADAS

Additional Ingredients

2 flour tortillas

Cheddar or mexican cheese blend, if desired. -OR- 1/2 avocado, sliced

1 can green enchilada sauce

Directions: Preheat oven to 375.  Spoon chicken mixture into flour tortillas (about a half cup per tortilla, depending on what size tortilla). Add cheese or avocado. Roll into burritos and place in baking dish, then cover with enchilada sauce. Bake 15-20 minutes until tops are a bit crispy.  Notes: This freezes beautifully, as well as holds in the refrigerator as a lunch.

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Meal 2: Tortilla Soup

Additional ingredients

2 cans chicken broth (low-sodium preferred), or remainder of broth from above

1 small can fire roasted green chilis

1/4 cup brown rice

sliced jalapenos (if desired)

1 bunch cilantro (if desired)

Directions: Combine remaining chicken mixture with all chicken broth, chilis, brown rice, and jalapenos (if using).  Allow to simmer until rice is cooked. Alternatively, you can just dump all this right into the crock pot with the remaining chicken mixture, set it on low, and let it cook for about 4 hours. Top with cilantro and serve.


On the Menu: August 26-Sept 1

This is the vegetarian/piscean two weeks again, meaning no meat other than fish, and no dairy. This is also the week that Thadd went back to school, and I started some certification training on top of my other stuff; so, we knew we needed meals that would be reasonably quick, too.

In addition to all that, Thadd’s been having problems maintaining his weight with the two weeks of vegetarian foods (especially since we eat little in the way of simple carbs), and is pretty continually hungry.  The reality has been similar for me, and I’m not looking to lose weight. We don’t eat processed foods, we have to be careful on the soy because it interferes with my adrenal medications, and it kills me to not eat cheese. On the other hand, my abs look awesome; but, I have to be very careful to not to lose much weight (about 3% of my body weight) or it messes with my medication dosages.

I’ll be honest, this new diet two weeks a month is difficult, especially on limited time. We’re not sure how it’s going to go,  but, this is our stab at it for the first week of back-to-school and new work stuff. Wish us luck!

DINNERS: 

Sunday: Potato & Cauliflower Burritos, with sausage for Thadd. These have more carbs than I usually like, but it’s what we have time for tonight. And, they’re really yummy.

Monday: Slow cooker Thai Tempeh Coconut Curry.  Tempeh needs wet cooking, in my opinion, to be good. Dry tempeh is…well, dry. I have to be really, really careful about soy; but, I can treat myself once in a great while, and this is that treat.

Tuesday: Ban Mi Sandwiches.  Another tofu dish, but this one is okay. Non-GMO tofu locally processed at low temps by hand, which helps limit some of the things that interfere with the absorption of my medications.  This is a vegetarian take on a Vietnamese street food that I’ve been wanting to try forever.

Wednesday: Slow Cooker Lentil & Kale Stew, with Bratwurst for Thadd. This is a Cook’s Illustrated recipe, which bodes well. Again, a new one for us. While we eat a lot of meatless meals, we don’t tend to do a lot of meat-and-dairy-free meals, so I’ve been digging through recipes for the last few months.

Thursday: Slow Cooker Chickpea Curry. Indian is always one the top of my list of vegetarian foods to love!

Friday: Leftovers.

Saturday: Lentil Sloppy Joes with Slow Cooked Baked Beans and Veggies. A vegan (yes, vegan) take on sloppy joes.  I’ll see what I get for fresh veggies from the market, and I’ll make my own bakes beans in the slow cooker.

 Shawn

LUNCHES:  leftovers. Vegetarian salads with chickpeas for protein.  Tuna and egg salad.

BREAKFASTS:  eggs, egg and veggie breakfast burritos, steel cut oats, fruit.

SNACKS: hardboiled eggs, roasted chickpeas, nuts, raw vegetables, fruit, olives, almond butter.

Thadd

LUNCHES:  Leftovers. Meat, tuna, and egg salad wraps.  Frozen meals (we freeze lunch portions of leftovers, so we have some already in the freezer).

BREAKFAST:  Breakfast casserole, sausage breakfast burritos, steel cut oats, yogurt, fruit.

SNACKS: Smoothies, nuts, milk, yogurt, fruit, olives, peanut butter, cheese.


On the Menu, April 22-28

Sunday: Sausage and pepper hoagies, with steamed sugar snap peas, coleslaw, baked beans, and crispy potato skins.

Monday: Tuscan Red Bean Soup. I love soup. This will go in the slow cooker today while I am at work. It’s a lovely, rich soup with the creaminess of beans and the fresh flavors of carrots, onions, celery, and Italian parsley, all topped off with a bit of grape seed oil and Parmesan cheese.

Tuesday: Chicken fajitas. Another slow-cooker meal. It’s Thadd’s day to cook, and since it’s a busy week, he wanted something easy and quick. The chicken will be put on in the morning, then it’s just a matter of chopping lettuce, sauteing up some peppers and onions, and shredding some cheese, really. The salsa is made.

Wednesday: Shepherd’s pie. This will give Thadd leftovers for his lunches for the rest of the week. It has the added bonus of baking for a long time, so I’ll prep it before I leave to teach and just put it in the oven until I get home.

Thursday: Spaghetti with garlic bread. I know, this isn’t something you usually see here. Sometimes, we do just eat regular stuff.

Friday. Leftovers, as always.

Saturday. Quinoa cakes with sesame noodles. We’re eating less meat these days. Summer is often a more vegetarian-style menu for us.

What are you eating this week?


On the Menu: February 12-18th

No preamble today, just the menu!

DINNERS

Sunday: Chicken tacos.

Monday:  Eggplant Pasta Thingy. Yeah…I haven’t named this yet. It’s awesome though.

Tuesday: Braised Beef. Thadd’s night to cook!

Wednesday: Tuscan White Bean Soup. I have a long day, so I needed a slow cooker dish.

Thursday: Veggie Fried Rice. Thadd’s never tried this before, and wanted to give it a whirl.

Friday: leftovers

Saturday: Rainbow trout. I’ve had these in the freezer for a while now, and they need to get eaten.

What are you eating this week?


On the Menu: Jan 7-13th

The cookies, cakes, pies, and whatever else made it’s way onto my plate this past holiday season is all gone now. If you’ve been reading me for more than a little while, you’ve probably read a mention or two of how easily it is for me to become sugar addicted. It doesn’t take me long to break it anymore (typically about 3-4 days), and once I do I go totally off any interest in sugar for quite a while (which is good). So, you won’t see much in the way of sweets here (not, I suppose, that you ever really do except during holidays).

I’m also kicking my training up a notch, so you’ll see a bit more protein here than you sometimes do. My body isn’t a high-protein machine for whatever reason. In the past, its tended to make me feel pretty icky to up my protein intake as much as is recommended, no matter what form the protein took. I’m going to try some new things this time, to see if I can work in more protein and good fats, and less grains. I’ll still be eating my veggies, but I’m going to try to really ratchet down the grains (yes, even whole grains), and try to rely on mostly veggies for my carbohydrates. I’m not going paleo–Thadd bakes for a living, if nothing else–but, I think it’s worth a shot again. This time, I’m going to try more bio-available protein like egg whites, instead of increasing my dairy. Hopefully that, in conjunction with lots of vegetable fiber, will help my body process better.

So, here it is! The first On the Menu of 2012!

DINNERS

Sunday: Chicken Makhani, with spinach and brown rice. I’ll be eating very little of the rice, which is fine, since I love the chicken!

Monday: Catfish with cauliflower augratin.

Tuesday: Salisbury Steak, with whipped potatoes and broccoli. Lots of mushrooms make this one of my favorites dishes.

Wednesday: Tuscan white bean soup with kale. A great crockpot meal that also happens to be some of the best soup I’ve ever made. It’s hearty, healthy, and can be vegetarian or vegan.

Thursday: Ethiopian. Yep, this will have the concession of bread. We don’t do Ethiopian often. It’s time-consuming. But, it’s completely worth it. We’ll be having Doro Wat for sure, one of the lentil dishes, a potato dish, and a greens dish. And, of course, the yummy flatbread, injera.

Friday. Balsamic roasted chicken, with apple-and-onion hash and a vegetable.

LUNCHES: Egg and almond milk shakes for after workouts, leftovers.

BREAKFASTS: Scrambled eggs & egg cups, omelets, yogurt w/fruit and local honey.

SNACKS: fruit, cheese, cottage cheese, carrots & homemade dip,


On the Menu, Sept 10-18

I am back, at least for the moment. I’m just going to get this out there: I could have to leave pretty much anytime. No, I don’t want to talk about it, really, but if posts stop again, keep checking. I’ll be back, it just might take a little while.

This also impacts our menu plan, of course. What’s below is what we hope will happen, but we’ve also got meals in the freezer if I have to leave on short notice: Indian curry, various soups and casseroles, some Ethiopian stuff, etc. But, hopefully, all will continue to go well and this is what we’ll be eating this week.

Breakfasts: I know I don’t usually start with breakfasts, but I figured I’d change it up a bit. We’re back to doing fermented and slow-cooked oats, eggs, toast with almond/peanut butter, coconut milk yogurt, and mixed grain muesli-style homemade cereals. I also finally got my hands on some Amaranth, and am hoping to do some popped Amaranth and nut granola.

Lunches: Leftovers, various sandwiches on homemade bread, homemade hot pockets, and I’ll be doing 10 minute lunches again, too!

Dinners:

Saturday: Thai Drunken Noodles with Tofu. There’s no alcohol in these. The name, or so I am told, comes from the heat, which is supposed to make you want more beer. We didn’t drink beer with these, but I definitely see their point. On the other hand, they were so good we couldn’t stop eating. Seriously, we almost made ourselves sick on them. This was a recipe trial for me, as I wanted to test it out before I put it on my client’s menus, and it was a total win. The leftovers are amazing, too!

Sunday: Fideua. An ISpanish paella-style dish. I use this recipe, but I don’t make use the soy sausage. “Not meat” has far too many chemicals in it for me to consider using it, and it’s also expensive (nothing like paying for crappy fillers!). If I want to make it totally vegetarian, I just leave out the sausage and put in sausage spices with another source of protein, like cannellini beans or Twin Oaks tofu.

Monday: Chinese Orange Beef and Broccoli over Rice. I’m also making this recipe for my clients. It’s fabulous, and since it doesn’t take all day, it’s great for me to put together on Mondays, which are typically my very, very long day of work.  Grass-fed beef makes this amazing.

Tuesday: Crockpot Haggis! Okay, so it’s not real haggis, but it’s the best we’re gonna do here in the US. Ours will use sausage and ground beef, no lamb (since I am allergic). The basic recipe is from one of my favorite websites, and if you haven’t checked out Stephanie’s fabulous blog, you really should. Anyone who says they don’t have time to cook at home can probably find the time using her crockpot meals, which she both makes and reviews (honestly, which is a refreshing change). Tuesdays and Wednesdays are Thadd’s days to cook, but the reality is there’s never a great day for him to cook because his schedule is crazy. So, he’s using the crockpot now, too!

Wednesday: Chicken Makhani over basmati rice, with spinach. Indian cuisine often works really well in the slow cooker, and this is no exception. There’s nothing special that makes this work, just us a traditional chicken makhani recipe and put it all in the crockpot. When you get home from work, school, or whatever, you kitchen is going to smell like your favorite Indian restaurant!

Thursday: Sandwiches and tomato soup. We’re using up our tomatoes from the garden for this homemade soup, and Thadd’s baking on Tuesday, so we’ll have bread, too.

Friday: Korean Bulgogi. We were supposed to have this last week, but it didn’t happen. I think we ended up just not eating that night or something. It was a long, crappy, stressful week and any night that didn’t end up in me waking up with screaming heebeegeebees was a bonus. So, we’re doing it this week.

Saturday: Chili and cornbread. We’re hosing a thing of sorts on Saturday, and we’ll be providing food. I make a killer chili, and it doesn’t break that bank. It’s also easy, makes piles, and can sit in a crockpot and say warm until folks are hungry.

Sunday: Leftovers.  We should have plenty, so we’ll eat some, and some will get put in the freezer.

I’m sure you’ve noticed by now that we eat a lot of “ethnic’ (i.e., not Americana-style) foods. Aside from the fact that we both just plain like foods from other cultures, we also do it because they’re often very budget-friendly. Most other cultures do not load up on meat like Americans do, using it instead for flavoring and accents. This might look like a meat-heavy menu, but it’s not. The meat in most of these dishes is fairly minimal, which allows us to eat really excellent quality meat on a budget. If you’re struggling to make ends meet, consider trying out some new cuisine’s to add some variety to your menu and hopefully help keep your costs down.


On the Menu, June 13th Edition

Yes, I realize it’s the 15th, but since this plan starts on Monday, I’m calling it the 13th. What are we eating this week?

Dinners

Monday:  Lasagna with ciabatta bread and spicy greens salad. This is my special recipe lasagna, which is made with all real, no fat-free anything, yet manages to still have about half the calories of most lasagna. And,  it’s one of my most requested recipes, too. I actually made two of these, one for the freezer, to really make use of the oven space.  We got an amazing harvest of mixed greens, complete with spicy mustards, that will be paired with fresh strawberries and cucumber for the salad. It’s all topped off with Thadd’s amazing Ciabatta.

Tuesday: Shape-It-Up Meatloaf with whipped potatoes and broccoli.  Made this on Monday (also made two), again to utilize oven space. I admit to using my client’s menus to inspire my own, since I typically have all the spices out anyway, and one got my meatloaf this week. This works our well, since Tuesdays are a late night for me. We’ve had some potatoes and broccoli that needed using, and this was what they went best in.

Wednesday: Thai peanut tofu noodles. Thadd’s been wanting this for a while, so I put it on the rotation.

Thursday: Black bean & Yam burritos. You’re right, there’s a good bit of vegetarian on the menu this week.  We eat a lot of vegetarian anyway, but this week  it just seemed to fall out that we’re eating more than usual. We love these burritos, inspired by Seva in Ann Arbor.

Friday: Sausage lentil soup. Quick, easy, hearty, and makes a lot of leftovers. We prefer red lentils for this.

Saturday: Leftovers. Clean out the refrigerator day.

Sunday:  Saag and samosa pie. The mustard greens for this dish are from the garden. The samosa pie is a much easier way to do Indian samosas, and I’m also making a mango and basil chutney (it should really be cilantro, but since Thadd has that weird genetic it-tastes-like-soap thing, I substitute basil). And, thought it looks it, this isn’t quite vegetarian. The saag uses homemade chicken stock.  This will finish off our potatoes, use up those yummy greans, and allow me to crock-pot chickpeas so I don’t have to use canned (writes that down on the kichen schedule). Thadd’ll make the crust for the pie.

What are you eating this week?


The Ultimate Kitchen Tool

Eating well on a limited budget takes organization, and a commitment to preparation even when you don’t feel like it. I am not perfect about this by any means, and I realized that I’d stopped utilizing one of the two practices that keeps us eating well and still paying rent: the kitchen schedule.

I used to be really good about this, but for whatever reason I’ve just stopped. Sunday, while making our menu plan, I realized that there’s a lot more we could be doing to keep our food local, healthy, and inexpensive, but we’d just not been doing it. We often blame it on “lack of time,” and while that is somewhat true, it’s really more often a lack of preparation.  Seriously, it takes 30 seconds to put beans in the slow cooker, so “lack of time” is a pretty lame excuse. This is where the kitchen schedule comes in. Essentially, it’s a list of what needs to get done, and in many cases when it needs to get done, to maximize our time in the kitchen.

I’m expanding this to include a garden schedule, because the two things are so connected for us. I don’t want my lovely basil, tomatoes, or other ingredients that we’ve worked so hard to grow going to waste. I also needed to add some tasks that I’ve neglected, like sprouting, in. So, what does a kitchen schedule look like?

Kitchen & Garden Schedule

Monday

Tuesday

  • Wilt mustard leaves and freeze

  • thaw tofu

  • Make aphid spray

  • Spray off plants with hose, then aphid spray.

Wednesday

  • Crock pot 1 lb. black beans in water

  • Spray for aphids

  • Thaw chickpeas

Thursday

  • Weed garden.

  • Make aphid spray

  • Spray off plants with hose, then aphid spray.

  • Make hummus

  • Boil eggs

Friday

  • Spray for aphids

  • Soak mung beans for sprouts

  • Crock pot chicken stock

  • Flip compost

 Saturday

  • Thaw mustard greens

  • Spray off plants with hose, then aphid spray.

  • Clean our refrigerator

  • Start sprouts

Sunday

  • Make aphid spray

  • Spray for aphids

 

It’s so simple that it almost looks silly, but having it written down where we can see it makes a huge difference in how likely things are to get done. (And yeah, we’ve got an infestation of aphids–fortunately, the vegetable oil-dishsoap spray works brilliantly.)


On the Menu, Staying Cool Edition

This week has already called for some change of plans. Thadd’s internship and my crazy work schedule have changed this up both Sunday and Monday, and I expect that to continue through the week. So, we bought dinner fixin’s, and we’ve got a plan, but we made sure the meals were fluid enough to be moved around to another weekday if necessary.

The other consideration that comes into play for the next several months is how to cook without heating the house up much. We eat a lot of cold meals, a lot of items from the grill, and a lot of slow cooker dinners .Yep, slow cooker in the summer. Really, this is a life-saver. You get a great meal with little work and minimal temperature raising. Honestly, I probably use my slow cookers more in the summer than I do the winter.  You can read more of my tips for summer cooking here!

Dinners

Sunday: Lion’s Man mushroom & sugar snap pea pasta, in lemon butter sauce. There were fresh mushrooms at the market, and we just could not pass them up. These are some of our favorite mushrooms, with a rich taste a lot like lobster. So, I whipped up some whole wheat pasta, seared the peas, and slow cooked the mushrooms with a hint of white wine and garlic. Topped it off with the butter & cream sauce. It was delicious.

Monday:  Grilled roasted chicken, with sweet corn and roasted asparagus.  We oiled then rubbed the chicken with this wonderful Indian bbq rub we got from the Charlottesville Market, set it on the beer-can rack with a can of PBR (I can’t believe I just had to type that I used PBR for something) in the cavity (that’s the least obscene way I can think of to say that), which was in my cast iron pan. The whole thing, as well as the corn and asparagus, went on the grills. The chicken was an amazing dinner, and the rest of the meat will make lunches this week. The carcass is going to make soup stock for saag for next week. After removing dinner from the grill, we tossed on sweet potatoes to slow roast. They’ll be going into a sweet potato pie next week.

Tuesday: Tofu and vegetable stir-fry. Thadd’s at his internship, and I have to work tonight. We need something fast and light, and we have tofu left from Twin Oaks.

Wednesday: Haggis with potatoes and asparagus.  This is a crock pot recipe originally from A Year of Slow Cooking, but I’ve tweaked it since I can’t have lamb. It’s not a “real” haggis, but it’s as close as we’re likely to get any time soon because I just don’t have the time to hunt yet another weird food item.

Thursday: Venison medallions in lager sauce, over Parmesan Rice. We’ve got all the ingredients for this, and I need to use up that venison. It sounds fancy, but it’s essentially venison in beer and mushrooms, with cooked rice made in stock with some spices and cheese. It is really yummy, though.

Friday:  Pulled Carolina BBQ chicken over quinoa, with vegetable. Yep, another slow cooker meal, and the quinoa cooks in the rice cooker. Easy, quick, healthy, and doesn’t heat the house up much.

Saturday: market day. We’ll see what’s at the market and go from there.

What are you eating this week?


On the Menu

So, what’ on for this week? Let’s have a look-see:

Dinners

Sunday: Udon. This is a Japanese soup with a fish-stock base called “dashi.” This is leftover from Thadd’s birthday party on Saturday, and is one of the things I crave (along with miso soup) when I am sick. Fortunately, I am not sick.

Monday: Tofu stirfry over brown basmati rice. Twin Oaks makes non GMO, certified organic tofu that is fabulous. I won’t eat most other tofu, but this stuff is great.

Tuesday: Chicken pot pie. We’ve got some chicken and veggie to use up. This was supposed to happen last week, but I ended up freezing the chicken and veggies because we got to busy to cook it. Thadd’ll whip this up tomorrow night.

Wednesday: Vegetarian Lasagna. This is another of my top-requested recipes. I’ve made it really healthy with lots of veggies, whole wheat noodles, and no ricotta cheese. No one, and I mean literally no one, has ever noticed the lack of ricotta, and pretty much everyone who has it asks for the recipe. Even meat eaters!

Thursday: Indian Chicken over mixed rice. This is a slow cooker meal adapted from A Year of Slow Cooking (I use a lot more spice). It’s become a favorite here because it’s spicy and makes a ton of leftovers.

Friday: Fish with whole wheat couscous and vegetables. We try to eat seafood once a week, and ideally do so in a sustainable way from a local market. Hence, the generic “fish.” It depends what they have in at a price we can afford.

The lunches are leftover as usual, and breakfasts will be steel-cut and fermented rolled oats, eggs, homemade wheat bread toast, fruit, and Greek yogurt.

What are you eating this week?

 


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