Slow Cooker Chicken Tacos

Slow Cooker Chicken Tacos

Against All Grain by Danielle Walker (p.138)


Original Recipe:

       1 pound boneless chicken thighs

       1 pound boneless chicken breast

       3 cups diced tomatoes in juices, from a jar or fresh

       1 small yellow onion, diced

       4 cloves garlic, minced

       2 Serrano chilies, seeded and chopped

       2 tablespoons chopped cilantro

       1 tablespoon cumin

       1 tablespoon chili powder

       2 ½ teaspoons coriander

       2 teaspoons sea salt

       ½ teaspoon cayenne pepper

       ½ teaspoon black pepper

       Topping suggestions: avocado, jalapeños, Pico de Gallo

Step 1: Take Out & Replace Ingredients:

       Chicken Thighs

o   Why?- Too much fat

o   Replacement- Chicken breasts

 

Step 2: Count Number of Blocks:

Ingredients

Protein/Carbohydrates/Fat

2 lbs chicken breasts- 32B--Protein

3 cups tomato- 3B--Carb

1 small onion- 1B--Carb

32 tbsp avocado- 32B--Fat

Total =  Protein=32B / Carbs=4B / Fat=32B

Step 3:Add or Subtract Blocks of Protein, Carbs, and/ or Fat to Make Them Equal:

        Protein---Nothing needs to be added or subtracted

      Carbs---Add- 1B carb with every 1B protein and fat eaten

      Fat---No fat needs to be added 

Step 4: Re- write Recipe and Create New Instructions:

o   2 pounds boneless chicken breast

o   3 cups diced tomatoes in juices, from a jar or fresh

o   1 small yellow onion, diced

o   4 cloves garlic, minced

o   2 Serrano chilies, seeded and chopped

o   2 tablespoons chopped cilantro

o   1 tablespoon cumin

o   1 tablespoon chili powder

o   2 ½ teaspoons coriander

o   2 teaspoons sea salt

o   ½ teaspoon cayenne pepper

o   ½ teaspoon black pepper

o   32 tbsp avocado

o   1 head lettuce for “shells”

o   Topping suggestions: jalapeños, Pico de Gallo

 

       Instructions

o   Place all ingredients, except avocados and lettuce, in a slow cooker and cook on low for 5 hours.

o   Remove the chicken, shred with two forks, then return to sauce for an additional hour.

o   To serve, place 1 ounce chicken and 1 tablespoon avocado in a lettuce leaf for a 1B taco.

 

 

       Yield: 32, 1B servings when eaten with 1B carb

Apple-Chicken Portobello Primal Pizza

Apple-Chicken Portobello Pizzas

Makes 2 2-Block servings of P/C/F (using eye-hand method)

2 large Portobello mushroom caps, stems removed 

1 apple, sliced and diced

Salt and freshly ground black pepper 

3 tablespoons roasted red pepper paste 

4 slices smoked mozzarella cheese –Revision: USE ¼ CUP LOW FAT SHREDDED MOZZARELLA and ¼ CUP FAT FREE SHREDDED MOZZARELLA

2oz shredded chicken

Preparation

-Pre-heat a grill pan over medium-high heat.

-Place mushroom caps on the grill pan, grill side down, for about 3 minutes until soft. Sauté apples until soft then add chicken to heat.
-Flip caps and season with salt and freshly ground black pepper. Spread a spoonful or so of roasted red pepper paste over the mushroom cap in a thin layer. 

-Top with hot chicken, apple and mozzarella cheese and tent with foil to melt.

Chocolate-Chipotle Cherry Chili

 Chocolate-Cherry Chipotle Chili

(Recipe courtesy of Robb Wolf, Zoned Recipe courtesy of Eatology)

Protien-28B

Carb-28B

Fat-28B

For a 2B portion, this will serve 13 meals and 8 meals for a 3B portion.

 

Ingredients:
2 T EVOO (16Bfat)
3 small yellow onions, chopped about 2 2/3c (3B Carb)

3c Frozen Sweet Cherries, thawed diced (12BCarb)

4 bell peppers, finely diced (4Bcarb)
1 bay leaf
6 large garlic cloves, minced
2.5 lb lean ground beef (26B Pro)
1 T dried oregano
1/4 c ground cumin
1/4 c chili powder
1/4 c cocoa powder (7Bfat,5Bcarb,2Bpro)
1.5 t ground allspice
1.5 t salt
6 oz can tomato paste (3.5Bcarb)
28 oz can fire roasted tomatoes ( .5Bcarb)
5 chipotle chilies in adobo, minced
28 oz beef or chicken stock (homemade bone broth preferred)
1.5 c water
2 T balsamic vinegar

5 T avocado, chunked (5Bfat)

Instructions:

 1. Heat oil in large heavy bottomed pot. Add onions; sauté until translucent and bell peppers. Add bay leaf.

2. Add garlic, stir for 30 seconds until fragrant.

3. Add beef, brown evenly.

4. Add spices, tomato products, stock and water. Mix well to incorporate.

5. Allow to simmer uncovered for 2 hours. Add vinegar, taste, and adjust spices as necessary. 

6. Garnish with diced avocado and chopped cilantro if desired. Enjoy!

http://robbwolf.com/2013/01/06/chipotle-chocolate-chili/