Tasty Tuesday

It's time to break out that Crock-Pot (or slow cooker) and try these yummy healthier chicken recipes. I mean, who doesn't love to come home to dinner already made?  In the words of Ron Popeil (from all those infomercials), you can simply 'Set it and Forget it'!

Marinara Chicken and Vegetables

Ingredients

2 pounds boneless, skinless chicken breasts
4 cloves garlic, peeled and crushed
4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained
4 medium ribs celery, diced (1 cup)
2 small zucchini, diced (2 cups)
1 bell pepper, cored, seeded, and diced
One 18-ounce jar low-sodium marinara sauce
1 tsp dried basil
1 tsp dried thyme

1. Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper. Pour the marinara sauce over all, and sprinkle the basil and thyme on top.
2. Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork

Salsa Chicken



Ingredients

2 pounds (32 ounces) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tablespoons Taco Seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded 3 tablespoons sour cream, reduced fat

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.
Serve over brown rice or in whole wheat tortillas!

Chicken Tortilla Soup



3 raw boneless, skinless chicken breasts
1 (15 ounce) can diced tomatoes
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
3 cloves garlic, minced
2 cups water
1 (14.5 ounce) can 99% fat-free chicken broth 

1 TBSP cumin
1 TBSP chili powder
1 teaspoon salt
1/4 teaspoon black pepper
1 bay leaf
1 (10 ounce) package frozen corn
1 tablespoon chopped cilantro

Combine all ingredients in a large slow cooker. Stir to combine. Cook on high 4-6 hours or low 6-8 hours.

Remove chicken from soup and shred. Return chicken to soup, stir, and serve.

Motivation Monday

There are so many reasons you should lead a healthy lifestyle...and we know all of those reasons.  But have you stopped to think that by leading a healthy lifestyle, you are having a huge impact on how healthy your children are and will be? 

Children learn their behavior from us, their parents.  Early in life we are their role models for everything and they want to be just like us.  We have to lead by example!  We can't expect our kids to exercise and choose the right foods (especially at school) if we're not doing those same things. 

So here's another reason to be healthy:

Fit Friday

Here's a Work-Out sure to get those Arms-a-burnin!

Repeat as many times as you can!!!

Topic Thursday

What's in your Cup?

That coffee concoction or smoothie you’re holding doesn’t feel heavy—but it’s sure weighed down with calories. Coffee drinks and smoothies are some of the worst drinks for your waistline, but fortunately, you don’t have to give them up entirely. Just choose lighter options, like those below. You can also shave calories by substituting heavier ingredients (switch to nonfat milk and hold the syrup and whipped cream) to keep a splurge-worthy sip from derailing your diet.

Wellness Wednesday

Let's Talk Metabolism!

Here are 5 tips for giving your Metabolism a little boost!!!

Tasty Tuesday

Let's Talk Greek...Yogurt, that is

Here are some yummy and healthy recipes that substitute many high fat and calorie ingredients with Greek Yogurt.  Greek Yogurt will add lots of protein without a lot of added calories to some of your favorite dishes!

Greek Yogurt Pancakes



• 1/2 cup Chobani Vanilla Greek Yogurt
• 1 ½ c all-purpose flour
• 1 ½ tsp baking powder
• ¼ tsp baking soda
• ½ tsp salt
• 1 large egg, lightly beaten
• ¾ c milk
• Nonstick pan spray
• Maple syrup and berries, for serving

Step 1

In a large bowl whisk together flour, baking powder, baking soda and salt. In a small bowl whisk egg, Chobani and milk.

Step 2

Add yogurt mixture to flour mixture and use a wooden spoon to combine lightly.

Step 3

Heat a nonstick skillet over medium heat. Lightly coat with cooking spray and pour about ¼ cup batter onto pan for each pancake, leaving space between pancakes. Cook until edges set and bubbles appear on surface, about 2 minutes. Flip to brown other side. Transfer to a large plate and repeat with remaining batter. Serve with maple syrup and berries.

Calories 240, Calories from Fat 30, Total Fat 3g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 50mg, Sodium 630mg, Total Carbohydrate 41g, Dietary Fiber 1g, Sugars 5g, Protein 11g

Revamped Coleslaw

• 1/2 cup Chobani Non-Fat Plain Greek Yogurt
• 2 Tbsp Dijon mustard
• 1 Tbsp low-fat mayonnaise
• 1 Tbsp sugar
• 3 Tbsp fresh lemon juice
• ½ tsp celery seeds
• 6 c thinly sliced red or green cabbage
• 4 medium carrots, peeled and shredded using the medium holes on a box grater
• ½ small red onion, grated
• ¾ tsp kosher salt
• ½ tsp freshly ground black pepper

Step 1

In a large bowl, whisk together Chobani, mustard, mayonnaise, sugar, lemon juice and celery seeds.

Step 2

Add cabbage, carrots and onion and stir to combine.

Step 3

Stir in salt and black pepper, cover and refrigerate at least 2 hours before serving.

Nutrition Information

Calories 50, Calories from Fat 5, Total Fat 0g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 320mg, Total Carbohydrate 10g, Dietary Fiber 2g, Sugars 6g, Protein 3g.

Healthy Ranch Dip

Ingredients:

1 6oz Plain Greek Yogurt

1 packet Ranch Dip dry mix

Directions:

Combine Ranch Dip mix with yogurt.  Mix well and refrigerate for 1 hour.  Serve with cut up veggies, crackers, etc.

Making Ranch dip with the yogurt is SO much better than the usual sour cream or mayo!  Give this one a try!!

Motivation Monday

Today's Motivation Monday will target a word not many of us like...CHALLENGE.

Many times we want to quit or give up before things get too hard, whether it's with exercise, eating right, working on relationships or doing something we know we should but is difficult. You need to remember that challenges are GOOD for you...they push you beyond your comfort zone and have a lasting impact on any aspect of your life.  You will need to do those hard things in order to make a change. 

So remember: