healthy chicken nuggets

In a food processor, grind: boneless/skinless chicken breast, mashed potatoes or cauliflower, parsley, garlic powder, onion powder, and salt. Scoop into bite-sized balls and roll into Panko crumbs and grated Parmesan cheese. Place on greased rack on a foiled lined baking sheet. Bake at 375 degrees for 20 minutes. They can also be frozen to bake later.

Oven-Baked Chicken

• Prep Time 10 min
• Total Time 60 min
• Servings 5

Ingredients

1

tablespoon butter or margarine

2/3

cup Original Bisquick® mix

1 1/2

teaspoons paprika

1 1/4

teaspoons salt

1/4

teaspoon pepper

1

cut-up whole chicken (3 to 3 1/2 pounds)

Directions

• 1Heat oven to 425°F. Melt butter in rectangular baking dish, 13x9x2 inches, in oven.
• 2Stir together Bisquick, paprika, salt and pepper; coat chicken. Place skin sides down in dish (dish and butter should be hot).
• 3Bake 35 minutes; turn chicken. Bake about 15 minutes longer or until juice is no longer pink when centers of thickest pieces are cut.
• http://www.bettycrocker.com/recipes/oven-baked-chicken/faf6d9c9-ee67-4a7b-86ec-8bf0c93a8124

Chef Elliot Graham's low cal comfort food

Elliot Graham (MasterChef judge) lost almost 100 pounds in two months. Here are a few of his recipes:

Chef Graham Elliot's Poached Chicken

Ingredients:
· 1/2 medium yellow onion, halved
· 1 medium carrot, cut into thirds
· 1 celery stalk, cut into thirds
· 2 garlic cloves, peeled
· 1/2 lemon, sliced (optional)
· 1 teaspoon coarse salt
· 1 teaspoon black peppercorns
· 3 sprigs thyme or parsley
· 4 boneless, skinless chicken breast halves, (about 8 ounces each)

Directions:
In a large, straight-sided skillet or pot, combine all ingredients except chicken; cover with water by 1/2 inch. Bring to a boil over high. Add chicken and return to a boil. Cook 3 minutes, then cover skillet and remove from heat. Let stand until chicken is cooked through, 15 to 18 minutes, flipping halfway through. Remove chicken from poaching liquid immediately.
 

Roasted Fingerling Potatoes

Ingredients:
· ½ lb fingerling potatoes
· Sea salt
· Olive Oil
· Pepper

Directions:
Place clean potatoes in a bowl and toss with olive oil, sea salt, and pepper.  Place on a parchment lined baking sheet and bake at 400* until cooked, approximately 20 minutes or until soft to the touch.

Chicken Jus

Ingredients:
· 6 chicken wings
· 1 large onion, quartered
· 3 medium carrots, roughly chopped
· 2 stalks celery, roughly chopped
· 5 sprigs thyme
· 1 head garlic, cut in 1/2
· Kosher salt and freshly ground black pepper
· Extra-virgin olive oil
· 1/4 cup dry white wine
· 2 cups chicken broth

Directions:
Preheat oven to 350 degrees F. In a roasting pan add chicken wings, vegetables, thyme and garlic. Season well with salt and pepper and drizzle with olive oil. Roast for 30 minutes until the wings are nice and brown.

Remove from the oven and set over medium-high heat on the stove top. Add white wine to deglaze and scrape the brown bits off the bottom of the pan using a wooden spoon. Add the chicken stock and continue to simmer for 5 minutes to reduce the liquid until about 1 cup remains. Remove from heat and strain through a china cap, pushing some of the vegetable pulp through the strainer with the back of a ladle - this will help thicken the jus slightly. Season again with salt and pepper.

Grilled Asparagus

Ingredients:
· 1 lb asparagus, cleaned
· Olive oil
· Salt
· Pepper
· Lemon zest

Directions:
Place asparagus on a sheet tray and drizzle with olive oil and salt and pepper. Grill asparagus for 5 minutes over a hot grill. Each minute or so, roll each spear 1/4 turn. Asparagus should begin to brown in spots, but should it not be allowed to char. Remove from grill. Zest fresh lemon over asparagus to finish.

http://queenlatifah.com/living/heart-healthy-poached-chicken-veggies

breakfast drink

Mint-Pesto Rubbed Leg of Lamb

Ingredients

• Total Time: 2 hours
• 1/2 cup packed fresh basil leaves
• 1/4 cup packed fresh mint leaves
• 1/4 cup packed fresh parsley leaves
• 2 tablespoons toasted pine nuts, (see Tip)
• 2 tablespoons grated Parmigiano-Reggiano cheese
• 2 tablespoons extra-virgin olive oil
• 1 clove garlic, peeled
• 1 teaspoon salt, divided
• 1/2 teaspoon freshly ground pepper
• 1 3 1/2-pound boneless leg of lamb, butterflied (see Tip) and trimmed

Directions

1. Equipment: Kitchen string
2. About 12 servings
3. Preheat oven to 350°F.
4. Place basil, mint, parsley, pine nuts, cheese, oil, garlic, 1/2 teaspoon salt and pepper in a food processor and process until fairly smooth. Sprinkle lamb all over with the remaining 1/2 teaspoon salt. Reserve 2 tablespoons of the pesto; spread the rest over the top side of the lamb and roll it closed. (It will not be a perfect cylinder.) Tie kitchen string around the roast in five places; do not tie too tightly or the pesto will squeeze out. Rub the reserved pesto over the outside of the lamb and place in a roasting pan.
5. Roast the lamb until a thermometer inserted into the thickest part registers 140°F for medium-rare, about 1 hour 20 minutes. Transfer to a cutting board; let rest for 10 minutes. Carve the lamb, leaving the string in place to help hold the roast together.

Nutritional Facts

Servings

12

Per 3-ounce serving

Calories

192

Carbohydrates

1g

Fat

10g

Saturated Fat

3g

Monounsaturated Fat

5g

Protein

25g

Cholesterol

76mg

Dietary Fiber

0g

Potassium

313mg

Sodium

228mg

Added Sugars

0g

Exchanges

3 lean meat

Carbohydrate Servings

0

Selenium (37% daily value)

Zinc (29% dv).

In partnership with  EATINGWELL® is a registered trademark of EatingWell, Inc.

http://www.diabeticconnect.com/diabetic-recipes/general/5213-mint-pesto-rubbed-leg-of-lamb

strawberry basil lime

Greek Salad

Ingredient:

• 1 cucumber, washed and cleaned, shaved with a peeler.
• 100 gr feta cheese/ goat cheese, soak in milk first if to decrease the saltiness (i use YUMMY FETAH CHEESE)
• 1 cup ripe tomato, cut into thin slice
• 1o  green olives
• 1 small onion, cut int thin ring

Salad Dressing:

• 3 tbsp olive oil
• 1/4 tsp oregano
• 1/2 tsp pickled green peppercorn, roughly chopped
• salt and peper to taste
• a little drizzle of vinegar

Instruction:

• Mix all greek salad dressing in a glass bowl, set aside ande refrigerate.
• Mix all salad ingredient and toss evenly with the salad dressing.

http://dentistvschef.wordpress.com/2013/04/02/greek-salad-recipe-cucumber-olives-tomato-and-feta-cheese-salad-ala-dentist-chef/

Chicken Salad Lettuce Wraps

Ingredients

• 1 chicken breast, cooked and shredded
• 1/2 cup mayonnaise
• 1/2 cup diced apple
• 1/4 cup sliced green onions
• 1/4 cup slivered almonds
• 1 stalk of celery, chopped
• 1 TBL lemon juice
• 1/2 TBL dried tarragon leaves
• 1/2 TBL poppyseeds
• dash of salt
• 8 butter lettuce leaves

Directions

1. Mix the shredded chicken, mayonnaise, apple, green onion, almonds, celery, lemon juice, tarragon, poppyseeds and salt. Divide salad onto 8 butter lettuce leaves.

Nutritional Facts

Servings

8

140.5 calories

8.75 g fat

6.5 g carbohydrates

8.75 g protein

229 mg sodium

1 g dietary fiber

http://www.diabeticconnect.com/diabetic-recipes/general/5668-chicken-salad-lettuce-wraps

tip of the day

so proud of me

Despite my bad knees and back, I walked for almost 2 hours. No matter how much pain I was in, I was determined enough to make it back home. Just in time, it's getting dark and windy outside.

mango mint cooler

farm-acy tip of the day

Pumpkin Pasta

• YieldServes 4

Ingredients

• 1/2 small sugar pumpkin
• 4 tablespoons extra-virgin olive oil, plus more for drizzling
• Kosher salt and freshly ground pepper
• 2 tablespoons honey
• 1/2 pound whole-grain pasta
• 2 teaspoons minced garlic
• 2 minced anchovies (optional)
• 1/2 cup finely chopped toasted walnuts
• 1/4 cup chopped parsley
• 1/2 cup finely grated Parmesan cheese

Directions

1. Preheat oven to 425 degrees. Peel pumpkin and cut into 1-inch chunks (about 4 cups). Toss with 2 tablespoons of the olive oil, 1/2 teaspoon salt, and the honey. Roast on a baking sheet until tender, about 45 minutes.
2. Meanwhile, bring a pot of well-salted water to a boil. Add pasta and cook according to package directions.
3. While pasta is cooking, heat remaining 2 tablespoons olive oil, garlic, and anchovies (optional) in a skillet over medium-high heat until fragrant, about 1 minute. Add walnuts and pumpkin. Toss to combine and heat through. Set aside.
4. Drain pasta, reserving 1 cup cooking water. Toss pasta with 1/2 cup cooking water and stir in parsley and Parmesan cheese. Season with salt and pepper, and drizzle with olive oil. Transfer to a bowl, and toss well with walnut and pumpkin mixture. Serve immediately.
   http://www.wholeliving.com/130729/pumpkin-pasta?czone=/&center=185179&gallery=185173&slide=130729

Easy Pan-Fried Lemon Chicken

Ingredients:

• 1 chicken breast
• Juice and zest of 1 lemon
• 1-2 teaspoons olive oil 
• 1/4 teaspoon sea salt
• 1/8 teaspoon black pepper

Directions:

1. In a plastic ziploc bag, combine the chicken breast, lemon juice, olive oil, salt and pepper. Press the air out of the bag and seal.
2. Use a meat pounder or rolling pin to flatten the chicken breast into one even thickness. I have also used an empty Nalgene bottle for the same purpose when I didn’t have a meat pounder. Improvise. Be a MacGuyver.
3. Let the chicken marinate for at 30 minutes for best results but you can cook it right away if needed.
4. Heat a skillet over medium-high heat and add more of your fat of choice, such as coconut oil.
5. Cook the chicken for 4-5 minutes per side or until completely cooked through.
6. Let the meat rest for at least 5 minutes before slicing.

http://stupideasypaleo.com/2013/07/10/easy-pan-fried-lemon-chicken/

tip of the day

funny but true

humor of the day

Biggest Loser Resort Featured Recipe: Banana Smoothie

by Executive Chef Cameron Payne

Serving Size: 1 cup

Ingredients:
4 cups Almond Milk
4 cups Ice
4 bananas
3 scoops Vanilla Protein Powder
¼ cup Honey

Directions: Add all ingredients into a blender and blend until smooth. Enjoy!

135 Total #Calories

36 HEALTHY SNACKS TO CELEBRATE FALL

There’s something eternally comforting about the taste of fall. Hot and spicy drinks in hand-warming mugs, decadent pumpkin pies, and crisp apple streusels all offer a level of comfort unmatched by foods from any other season. Most of the dishes that scream “fall” are enjoyed around a table, with family, after hours of meticulous work peeling apples, roasting pumpkin (or, you know, opening a can…), or rolling out pie crust.  (Maybe that's why they're so comforting?)

But let's get real — life's demands aren't always conducive to long, elaborate meals or slaving over the stove. Fear not: We have 36 healthy recipes to help you enjoy the flavors of fall any time of day, no matter how busy that schedule gets.

Maple

Photo: Kelli Dunn / The Corner Kitchen

1. Maple Pecan Oatmeal Warm, gooey, and comforting, this tasty oatmeal is a great way to start the day. Vanilla, cinnamon, maple syrup, and a bit of brown sugar give it plenty of warm autumn flavor. 

2. Banana Maple Yogurt Greek yogurt is always a great snack choice. It’s packed with protein and can be found in non- and low- fat varieties. Add sliced banana, some high-quality maple syrup, and a few chopped nuts, and you have a just-sweet-enough super-filling snack.

3. Maple Yogurt Balls This one requires some work, but we promise it’s worth it. Straining Greek yogurt to make it even thicker makes it easy to shape into perfect spheres, which you can roll in cinnamon, cover in chopped nuts, and drizzle with maple syrup. Yum!

Pumpkin

Photo: Christal / Nutritionist in the Kitch

4. Vegan Pumpkin Pie Energy Bars  These healthy, fall-flavored bars just require four simple steps — chuck the ingredients in a food processor, blend, press into a pan, and freeze. They're a perfect grab-and-go solution for the afternoon munchies. 

5. Mini Pumpkin Pies Yes, you can enjoy classic pumpkin pie in a single-serve, Tupperware-friendly snack. Try these mini personal pies that can easily be thrown together, baked, frozen, and defrosted overnight in the fridge before toting along for a snack the next day. (Plus, they’re really great for lunch boxes!)

6. Healthier Pumpkin Cream Cheese Muffins We’ve all been tempted by the oozing pumpkin cream cheese muffins in the case at Starbucks — don’t even try to doubt it. But the coffee-shop versions of this fall favorite are packed with calories and fat (to take it even further, replace the oil in the recipe with unsweetened applesauce). This recipe cuts down on the unhealthy stuff, but still offers the flavor and creamy delicious texture of the pastry case.

7. Healthier Pumpkin Chocolate Chip Cookies  Feel free to enjoy one or two of these cookies without any guilt: The flour is whole-wheat, the butter replaced with apple sauce, and the chocolate chips are dark (and packed with antioxidants).

8. Pumpkin Spice Oatmeal These days, it seems like anything can be added to oatmeal. And while there are some out-of-the-ordinary combos out there (poached egg and bacon anyone?), adding a scoop of superfood pumpkin puree and cinnamon spice make a perfect accompaniment to creamy oats. Add about ½ cup of canned pumpkin purée to ½ cup of rolled oats (or 1 packet of plain instant oatmeal). Throw in 1 teaspoon of cinnamon or pumpkin pie spice, a sprinkle of brown sugar or drizzle of maple syrup, and some almond milk and voilà! Oatmeal reminiscent of the classic Thanksgiving favorite pie. Throw it in a sturdy Tupperware container and eat at any temperature when hunger pangs hit.

9. Pumpkin Yogurt Cup Ever thought to add pumpkin purée to yogurt? Neither did we — until now! Throw some pumpkin granola or toasted pepitas on top, and you have a whole pumpkin-themed snack (or breakfast). Drizzle with some agave, honey, or syrup for added sweetness. Store for up to two hours outside the fridge, or keep cold until ready to enjoy.

10. Grain-Free Pumpkin Pancakes These pumpkin pancakes are perfect to throw on the griddle in silver-dollar dollops and then refrigerate or freeze until you’re ready to munch away. Eat ‘em plain or tote them along with a mini container of maple syrup or Greek yogurt for dipping.

11. Pumpkin Dip This one’s sure to be a hit at the next cocktail party (or as a midday snack). Mix up a few cups of vanilla Greek yogurt with some reduced fat cream cheese, a sprinkle of sugar, pumpkin purée, and spices. Refridgerate until it’s set (about three hours) and serve alongside sliced apples, graham crackers, or cinnamon sugar pita chips for a semi-sweet pumpkin-packed dip.

12. Roasted Pumpkin Seeds Even after Halloween, there’s always reason to pick up a pumpkin and crack it open (just maybe not to carve scary faces) — for the seeds! Pumpkin seeds are packed with protein, magnesium potassium and zinc, making them a super healthy snack. The best part? They can be flavored however your little heart desires. Fancy a sweet treat? Throw on some brown sugar and cinnamon. Need something spicy? Add a little cayenne pepper and lime juice. Looking for a mix of spicy and sweet? Opt for a mix of sugar, cayenne, and a pinch of salt.

Pear

Photo: Aylin Erman / Glow Kitchen

13. Pear-Carrot Sweet Morning Juice 
Fall comfort food doesn't have to be heavy! Start the day on a healthy note with this healthy, refreshing juice made from pears, carrots, lemon, and a hint of cayenne pepper. 

14. Spiced Apple and Pear Cake Low-sugar (or no sugar!) cakes make great portable snacks if you’re up for prepping ahead — especially when they’re packed with fruit or veggies. This low-sugar, whole-wheat apple pear cake is full of fruit and fall spices. Plus, who doesn’t feel special when you get to eat cake midday and not feel guilty about it?

15. Baked Pears with Greek Yogurt Another star topping for our favorite Greek yogurt! Simply bake ½ a firm pear with some extra-special flavorings, cool, and top with plain Greek yogurt.

16. Edamame Crostini with Pears Toast up a few bits of bread and top with this protein-packed, slightly sweet topping for an inventive take on bruschetta. Edamame is packed with fiber, making it a great option for snacking, and the sweetness of the pears adds just enough depth in flavor and texture.

17. Pear Smoothie Yes, smoothies can make a great midday snack, provided you have access to a fridge or freezer. Try this protein-packed pear smoothie with cottage cheese, Greek yogurt, egg white, and protein powder for a filling snack (or breakfast).

Cranberry

Photo: Kelli Dunn

18. Spiced Cranberry Sauce  This real-deal cranberry sauce is far from the jellied version that comes in a can. Simmer cranberries, agave, and plenty of spices until they break down into a sweet, flavorful sauce that's perfect on toast, yogurt, oatmeal, or meat. 

19. Pumpkin Cranberry Cookies What can we say — pumpkin purée makes great cookies! Instead of the more classic chocolate chip addition, dried cranberries add a nice chewiness to these treats.

20. Cranberry Granola Granola is always a great option for long days away from home or the office. It’s easy to pack and keeps fresh no matter what. Try this version with dried cranberries for a slightly sweet and tart addition.

Winter Vegetables

 Photo by Kate Morin

21. Butternut Squash and Feta Muffins 
Savory muffins sounded weird to us at first, too. And then we tasted these bad boys. The squash is just sweet enough and the feta compliments it perfectly, adding nice pockets of cheesy goodness through the dough. Bonus: These don’t even require a pat of butter!

22. Butternut Squash Hummus Chickpeas are not the only avenue to great hummus. Roasted squash (or beets, too!) can make perfectly unique hummus. Simply combine some pre-cooked squash and add lemon juice, tahini, and garlic in a food processor and pulse until smooth. Use veggies to dip for a doubly healthy snack.

23. Glazed Acorn Squash Believe it or not, something as simple as a few slices of roasted acorn squash can make a filling, healthy snack. Because the squash is packed with fiber, the slices will keep you fuller, longer. Slice, season however you like (salt, pepper, and paprika; or some maple syrup, maybe?), roast, cool, and pack in small containers to tote along for snacking.

24. Carrot Cake Smoothie Carrot cake, in liquid form? Don’t mind if we do! This simple, healthy blend of carrot, almond milk, banana, protein powder, and spices makes for a beta carotene-packed snack that can easily be stored in a sturdy container at any temperature until you’re ready to enjoy (since it’s dariy free!).

25. Butternut Squash and Apple Soup  This velvety, veggie-rich soup is just what the doctor ordered for a chilly fall afternoon. Make a big batch on the weekend and heat it up with crackers, whole-wheat bread, or rice for a quick, warming meal. 

26. Broccoli and Cheese Bites A recent revelation: Muffin tins are our snack-making friend! Whip up a mix of eggs, milk, broccoli, and cheese, bake in muffin tins, and refrigerate until ready to eat. These bites are packed with protein from the egg and offer a healthy serving of superfood broccoli.

27. Fennel, Apple, and Raisin Salad We know this sounds strange, but just trust us. Fennel bulb’s lightly licorice flavor pairs perfectly with slightly sweet raisins and tart apples for a refreshing and healthy snack. The flavorful, citrusy dressing is just enough to add some moisture and tang without making the salad soggy after sitting for a while.

Apple

 Photo by Jordan Shakeshaft

28. Apple Chips 
We promise: with this one, patience will pay off. After slicing apples as thin as you can get ‘em, sprinkle with cinnamon and bake at a low temp (200 degrees) for a few hours until the slices have slightly curled and they’re perfectly crunchy.

29. Apple Pie Dip Betcha didn’t think apple pie could come in dip form, too! Simply chop up a few apples and mix with some lemon juice, brown sugar, apricot preserves, and cinnamon. Then, prep some cinnamon-dusted tortilla wedges and use to dip!

30. Mini Caramel Apples These little guys are almost too adorable. While caramel apples often masquerade as the healthy option sold at carnivals and the like, the gigantic apple beneath that inch-thick coating of sticky caramel and crushed up candy bars does not redeem this option. But when scaled down (significantly) this favorite fall item can be a healthy choice (in moderation). Take a melon baller to your favorite type of apple, and remove as many full spheres as possible. Stick in a toothpick, dip in some caramel (or dark chocolate!), roll in some chopped nuts, let them set, and enjoy as a teeny tiny snack.

31. Apple Cheddar Cheese Bread We all know the classic apple pie accompaniment is a slice of nice cheddar cheese. So here’s another way to enjoy that sweet n’ salty baked combo!  Plus, since they’re mini loaves they make the perfect treat to snack on in bits throughout the day. Plus, they pack a healthy dose of protein and fiber!

32. Apple Pie Protein "Ice Cream"  Whip up a batch of this easy recipe for a healthy dessert or a protein-packed post-workout snack. Blend together apple, banana, spices, almond butter, protein powder, and almond milk until smooth. Freeze the mixture until it reaches the consistency of frozen yogurt and then scoop! 

33. Baked Apple Halves Sliced and half, cored, and topped with an oat-n’-brown sugar mixture, and baked, apples can be a hearty fall snack any time of day. Plus, they can be prepared in a big batch, or done one by one. The benefits? Fiber from the apples and oats, and satisfying that sweet tooth with the bit of brown sugar (or maple syrup, if that’s your thing).

34. Applesauce Cookies These cookies can actually pass as breakfast, too. Made simply from bananas, oats, applesauce, vanilla, ground flax seed, and dried cherries, there’s really nothing even remotely naughty in this recipe. Bake up a batch and store in the freezer until a crazy hectic day hits. Take a few out to defrost on your desk until snack time.

35. Apple Pecan Buckwheat Bake Bake one of these individual cakes in the morning to bring along until snack time. This recipe is a great way to fill a baked-good craving without overloading on sugar and fat. In fact, these mini bakes have nearly none of that stuff — just 1 tablespoon of honey to sweeten!

36. Cheddar Apple Mini Sandwich Here’s a new use for crackers: make mini sandwiches! Layer small slice of apple and cheddar cheese between two healthy crackers and stack ‘em tight in a Tupperware container. Worried about the crackers getting soggy? Pack the apple, cheese, and crackers separately and stack when that tummy starts grumbling.

http://greatist.com/health/fall-snacks

Wine & Tomato Braised Chicken

Makes: 10 servings

Active Time: 45 minutes

Total Time: 3 3/4-6 3/4 hours

INGREDIENTS

• 4 slices bacon
• 1 large onion, thinly sliced
• 4 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon fennel seeds
• 1 teaspoon freshly ground pepper
• 1 bay leaf
• 1 cup dry white wine (see Tip)
• 1 28-ounce can whole tomatoes, with juice, coarsely chopped
• 1 teaspoon salt
• 10 bone-in chicken thighs (about 3 3/4 pounds), skin removed, trimmed
• 1/4 cup finely chopped fresh parsley

PREPARATION

1. Cook bacon in a large skillet over medium heat until crisp, about 4 minutes. Transfer to paper towels to drain. Crumble when cool.
2. Drain off all but 2 tablespoons fat from the pan. Add onion and cook over medium heat, stirring, until softened, 3 to 6 minutes. Add garlic, thyme, fennel seeds, pepper and bay leaf and cook, stirring, for 1 minute. Add wine, bring to a boil and boil for 2 minutes, scraping up any browned bits. Add tomatoes and their juice and salt; stir well.
3. Place chicken thighs in a 4-quart (or larger) slow cooker. Sprinkle the bacon over the chicken. Pour the tomato mixture over the chicken. Cover and cook until the chicken is very tender, about 3 hours on High or 6 hours on Low. Remove the bay leaf. Serve sprinkled with parsley.
4. Variation: Turn 2 cups each of leftover chicken and sauce into Braised Chicken Gumbo. Heat 1 tablespoon extra-virgin olive oil in a large saucepan over medium heat. Add 1 diced medium red or green bell pepper and 2 tablespoons all-purpose flour and cook, stirring, until the pepper is beginning to soften and the flour is golden brown, about 2 minutes. Add 2 cups shredded chicken, 2 cups sauce, 2 cups reduced-sodium chicken broth, 1 cup sliced okra (fresh or frozen, thawed), 3/4 cup instant brown rice (see Tip) and 1/8-1/4 teaspoon cayenne pepper. Bring to a boil. Reduce the heat and simmer until the flavors meld and the okra is tender, about 10 minutes.

TIPS & NOTES

• Make Ahead Tip: Prepare Steps 1 & 2, cover and refrigerate bacon and sauce separately for up to 1 day. To finish, bring the sauce to a simmer and continue with Step 3. The cooked chicken and sauce can be refrigerated for up to 3 days. | Equipment: 4-quart or larger slow cooker

• Tip: If you want to use rice that is not “instant,” stir in 1 cup of any leftover cooked rice instead. Or, if you have time, add 1/2 cup of quicker-cooking whole-grain rice, such as Bhutanese red rice or Kalijira rice, and an additional 11/4 cups of chicken broth before adding the okra. Cook until the rice is almost tender, about 25 minutes (or according to package instructions) then add the okra and simmer until it is tender.
• Tip: If you prefer, substitute 1 cup reduced-sodium chicken broth mixed with 1 tablespoon fresh lemon juice for the wine.

NUTRITION

Per serving: 260 calories; 13 g fat ( 4 g sat , 5 g mono ); 88 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 492 mg sodium; 392 mg potassium.

Nutrition Bonus: Vitamin C & Zinc (18% daily value)

Carbohydrate Servings: 1/2

Exchanges: 1 vegetable, 3 lean meat, 1 fat

http://www.eatingwell.com/recipes/wine_tomato_braised_chicken.html