Week 8- Meal 1 Slow Cooker Mexican Shredded Chicken Bowls with Black Beans

Courtesy of www.mexpatmama.com

Most of you know that I'm a self-professed carbovore.  If you asked me to choose 3 foods to take on a desert island at least two would be carbs.  Ehhhhhh nobody will see me on an island so might as well live it up in isolation, right?  There is nothing inherently bad about tacos except what you put them in and what you put on them.  We do have a couple general food rules in the Wolford house:  1) Avoid anything white and creamy.  No mayo, ranch, sour cream, etc.  Cottage cheese is the only exception but nobody wants that on a taco.  2) Love you some cheese.  Cheese is our friend.  Especially mine.  3) If you must carb (and I must) try to choose the better carbs- beans, quinoa, oatmeal, sweet potatoes, etc.  If your carb is offering you something else healthy to counter the badness of itself (hopefully protein) then it's not a complete loss.  

Instead of taco shell try making a taco bowl.  Small layer of rice, beans, tomatoes/onions, lots of cheese and the chicken on top.  You won't be hungry in an hour, I promise.         

Ingredients

• 1 (15 ounce) can of tomato sauce
• 1 cup of low sodium chicken broth
• 2 tablespoons dried onion flakes
• 2 teaspoons dried minced garlic
• 3 tablespoons chili powder (this is a little spicy so cut in half if you are not into that)
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1 ½ teaspoons sugar
• ½ teaspoon salt
• ½ teaspoon pepper
• 4 medium to large chicken breasts (about 3 pounds)

Instructions

1. Mix tomato sauce, chicken broth, and spices in slow cooker. Stir slightly until combined.
2. Add chicken to the slow cooker and coat evenly with the sauce mixture.
3. Cook on low for 6 hours.
4. Take chicken breasts out of slow cooker, place in a medium to larger bowl, and shred with two forks then return to slow cooker. Mix together with the sauce until all the chicken is coated then serve.

Make Ahead Instructions

This recipe is a wonderful recipe to make ahead of time for the freezer. Just make recipe completely then cool and freeze into portions. Thaw overnight in the refrigerator and warm in microwave and or on stove if needed. Then use in your favorite recipes.

Nutrition Information

Serving size: 1 4 ounce serving Calories: 129 Fat: 2 Carbohydrates: 2 Fiber: 0 Protein: 24

 BLACK BEANS
Couple of options.  You can always open a can and just add some onion, cumin, dash of lime juice and salt/pepper to taste.  Let them simmer while the rice cooks and they are certainly pretty good.  If you want to get all fancy pants with your black beans then use this recipe.  You will not be sorry you put in the extra time.  They.Are.So.Good.  I am a black bean snob.  Hey, if you grow up in central Florida you can be.  These black beans would win any contest.  If you make them invite me over.