Slow Cooker Chicken Coconut Curry

I have just put all of the ingredients for this dish into my slow cooker and set it to cook. I love this meal. It is my third time making it so I thought it was about time I shared it with you.  Slow Cooker Chicken Coconut Curry is a recipe I found in a local food market newsletter, but I have altered it somewhat to simplify the ingredient list and the instrucions, so I will share it the way I make it my own kitchen.

I admit it does take a bit of time preparing the ingredients.  But once that is done you just layer it all in the slow cooker and let it simmer. So simple.  Just before I serve it I cook some vegetables to add to the dish.... peas, carrots, green beans, snow peas... whatever you select will work just fine.

And, I like to add a spoonful of plain Greek yogurt to my curry dishes too, just before serving.  It makes a soupy stew really creamy.  Mmmmm.

I do love the aroma of a nice light curry coming from my slow cooker... tantalizing, especially on a gloomy and cool Winter day!

I used chicken breasts here but thighs would be fine too. And if you don't have chicken stock, grab a boullion cube and make some!  I also like a light coconut milk, but if you only have full fat, go ahead and use it... just make the adjustment if you need the nutritional information or Smart Points values for tracking.

Slow Cooker Chicken Coconut Curry
makes 6 servings

Ingredients:

• 16 ounces of boneless skinless chicken cut into cubes
• 3 medium white potatoes, scrubbed and cuts into cubes
• 1 medim onion, peeled and sliced vertically
• 1 large can (28 oz.) diced tomatoes
• 1 cup chicken stock
• 1 can (400 ml.) light coconut milk
• 2 Tbs curry powder

Instructions:

1. Coat the inside of your slow cooker with non-stick spray for ease of cleanup.
2. Prepare ingredients as described.
3. Stir curry powder into chicken broth.
4. Layer ingredients in the slow cooker... potatoes, onions, chicken, tomatoes, chicken broth with curry powder.
5. Put lid on slow cooker.
6. Turn setting to HIGH for 15 minutes, then turn down to LOW and let cook for 7 to 8 hours.
7. Turn setting to off. Prepare addition veggies as desired and divide among serving plates.
8. Portion leftovers and freeze or store in fridge for one or two days at most.

Per serving, without additional veggies.

Weight Watchers Smart Points  = 6.

Calories 201

Fat 4g

Saturated Fat 3g

Carbohydrates 23g

Sugar 5g

Fibre 4g

Protein 16g

Getting ready to serve.  Mmmm.  Smells great!

With some petite green peas added.

And a bit of yogurt for me.

Stirred in...

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Are you a fan of slow cookers?  All year round, or just in the Winter?

Roasted Cauliflower and Chicken Soup

I have been buying up cauliflower like a crazy person lately. All Winter long they were so expensive... I saw them as high as $6.95 per head... and now that they are a decent price again, I cannot stop buying them!

But I can only eat so much Low-Carb Flatbread and Cauliflower Rice, so have been trying to come up with some new ways to enjoy all of this glorious cauliflower.  This soup was an experiment for sure, and a happy one as it turned out so well.   We almost always have some roasted chicken breasts in the refrigerator as I tend to do them in batches of 3 or 4 every few days so I have some on hand for salads or for The Captain's favorite fried rice dish at lunch time.

I used a bit of fat free yogurt in this dish to give it a creaminess, but you could leave it out if you are eating Paleo.  This soup is naturally gluten free.

Roasted  Cauliflower and Chicken Soup
Makes 2 servings.

Ingredients:

• 4 cups cauliflower, washed and broken into florets
• 1/2 cup onion roughly chopped
• 2 tsp olive oil
• 2 cups chicken broth
• 1 tsp minced garlic
• 1 cooked chicken breast, about 6 to 8 ounces, cut into small chunks
• 1/2 cup fat free plain Greek yogurt
• Salt and Pepper to taste

Instructions:

1. Preheat your oven to 375°F.
2. Line a baking sheet with foil and lightly coat with a non-stick spray.
3. Spread the cauliflower florets and onion pieces on the foil and drizzle or spray with the olive oil.
4. Place in oven and roast for 30 minutes. 
5. Remove from oven and place the veggies in a stockpot or large sauce pan.
6. Add the chicken broth and garlic to the veggies and bring to a boil.
7. Simmer for about 5 minutes.
8. Add the chicken and heat through about 5 more minutes.
9. Remove from heat and then puree with an immersion blender till the chicken is shredded.
10. Divide the mixture between 2 bowls and then stir 1/2 cup of yogurt into each.
11. Season with salt and pepper.

You can garnish your soup in a variety of ways... I had a few pieces of shaved parmesan cheese on mine and it was delicious. I think crumbled bacon and chopped green onions and a bit of shredded cheddar would be really nice too.

Per serving without garnish.

WW Smart Points = 5.

Calories 243; Saturated Fat 1g; Sugar 10g; Protein 36g.

Roasted cauliflower and onions

Leftover cooked chicken breast, cut into chunks

Into the stockpot with broth

Garnished and ready to serve

Printable Recipe

Are you a cauliflower fan, too?

What's your favorite way to enjoy it?

Sesame Chicken in the Crock Pot

Yes, another crock pot chicken recipe today... when I have the crock pot out of our storage area I like to use it two or three times before tucking it away again.  It is just too big a beast to keep in my kitchen cupboards on a full-time basis.  This time it is Sesame Chicken in the Crock Pot and it is darned good!

If you like a bit salty, and and can appreciate that bit of smoke flavor that dark sesame oil offers, then this is for you.  Basically, as with most crock pot dishes, you just put it all in the pot and let it simmer for a few hours.

I served it for dinner the first night I made it, and becuase there were just the 2 of us, I froze the leftovers and we enjoyed it again a few days later.  We chose to have it with rice for The Captain, and cauliflower 'rice' for me, along with some steamed green string beans.

If you make it with tamari it will be gluten free... if that is not a concern, then go ahead and use regular soy sauce. I have not tried it with coconut aminos... which would make it Paleo, but go ahead... I cannot see why it wouldn't work just fine.

Sesame Chicken in the Crock Pot
Makes 4 servings.

• 18 ounces boneless, skinless chicken breasts
• 3/4 cup white onion, sliced vertically
• 2 cloves garlic, peeled, smashed and minced
• 1/2 cup tamari
• 2 tsp dark sesame oil
• 1 Tbs tahini

1. Lightly coat crock pot with non-stick spray or for easy cleanup.
2. Cut chicken breasts into 1-1/2 inch chunks and place in bottom of crock pot.
3. Spread the onion slices and garlic over the top of the chicken.
4. In a small bowl, mix together the tamari, dark sesame oil and tahini.  Don't worry if it doesn't completely blend smoothly.
5. Pour over the contents of the crock pot.
6. Cover and cook on LOW for 4 or 5 hours.
7. Remove and serve over rice, quinoa or cauliflower rice.

Per serving.
Weight Watchers P+ = 5.
Calories 177; Protein 28g; Carbohydrates 6g; Fat 5.5g; Fibre .5g.

Printable Recipe

Over rice for him...

and cauliflower rice for me.

Are you a fan of smoky dark sesame oil, too?

Have you taken your crock pot out of storage yet this Fall or do you use it all year round?

Crock Pot Chicken with Coconut Curry Peanut Sauce

I have to admit that the idea for this dish is not my own... but the original recipe I saw had so many more ingredients in it... that I decided to simplify it and share it with you as I prepared it.  It's a long title I k,now Crock Pot Chicken with Coconut Curry Peanut Sauce but I didn't want to leave out any of the important descriptors!

I understand that there are lots of great peanut flours out there right now... I have yet to try any but PB2 so I am calling for it here. I use it on a regular basis, actually and only enjoy real peanut butter as an occasional treat these days. When I need it in quantities, such as for this recipe, I always use PB2.

Anyway, it's very easy... toss it all into the crock pot and let it simmer for  6 or 7 hours.  And enjoy the aroma as it cooks!  You're welcome.

It is a creamy and very thick sauce. And because this dish has so much meat in it, and I had mine over cauliflower rice, I didn't bother with more veggies as a side dish.  But I think it would be nice with a few slices of steamed carrots or green beans.

Crock Pot Chicken with Coconut Curry Peanut Sauce
Makes 2 large servings

• 2 large boneless, skinless chicken breasts (approx 12 ounces in total)
• 1 Tbs curry powder
• 1/2 tsp coriander
• 1 clove garlic, peeled, smashed and minced
• 1 tsp grated ginger
• 1 cup light coconut milk
• 4 Tbs PB2
• 2 green onions, cut into 1/2-inch lengths
• salt and pepper to taste

1. Lightly coat crock pot with a non-stick spray for easy cleanup.
2. Cut chicken into chunks about 1-1/2 inches square and place in the bottom of the crock pot.
3. Season with salt and pepper.
4. In a medium bowl, mix the curry powder, coriander, garlic, and ginger.
5. Add the PB2 and coconut milk and stir altogether till well blended.
6. Pour the mixture over the chicken and make sure all the pieces are well coated.
7. Cover the crock pot and cook on LOW for 6 to 7 hours.
8. Remove and serve over rice, quinoa, or cauliflower rice.
9. Garnish with green onion slices, and season with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 5.
Calories 240; Protein 39g; Carbohydrates 8g; Fat 8g; Fibre 2g.

Printable Recipe

Are you a peanut flour fan?  What is your favorite brand?

Chicken in Banana Curry Sauce... Sweet and Savory

You have simply GOT to try this recipe. And if you don’t eat meat, use a bit of water in place of the chicken broth, and serve the sauce over tofu or quinoa, barley, or cauliflower rice. This Banana Curry Sauce is just too good to pass up.  It is slightly sweet, very creamy, and has just a hint of curry… so if you think you aren’t a curry fan, this is the one for you!

It comes together quickly and without a lot of fuss.  Basically, you put the sauce ingredients into a blender to puree the banana… you dredge the chicken with a bit of cornstarch and then brown it...  you put the chicken in a baking dish, cover it with the sauce and pop it into the oven for a while.

Make any changes you need to.  Use coconut oil instead of the olive oil… I think it would be even better, actually.  And if you like, use 8 boneless skinless chicken thighs instead of 2 large breasts.

This version is gluten-free, because I used cornstarch instead of flour to dredge the chicken pieces.  If you eat Paleo, you could use arrowroot powder, or even skip this step and just brown the chicken pieces. 
And serve with veggies of your choice.  So many variations to support your own food choices... but the outcome will be fabulous!

And it SMELLS so good while it is cooking, too.

Ta da!  

Awesome Dinner. Company Worthy. Happy Family.  

Try it!

Chicken in Banana Curry Sauce
Makes 4 servings

• 1 medium ripe banana, peeled and sliced
• 1/2 Tbs medium curry powder
• 1/4 tsp paprika
• 1 Tbs lemon or lime juice
• 1/2 Tbs brown sugar
• 1/2 can coconut milk (200 ml)
• 3/8 cup chicken stock
• 2 large chicken breasts, about 18 oz in total
• 2 tsp olive oil
• 1/8 cup cornstarch
• cilantro for garnish (optional but very tasty)
• salt and pepper to season

1. Combine and puree the first 7 ingredients.  Set aside.
2. Preheat the oven to 350°F.
3. Cut the chicken breasts in half so that you have 4 equal-sized pieced.
4. Place the chicken in a bowl and sprinkle lightly with cornstarch. Toss to coat the chicken pieces.
5. Heat the oil in  a skillet over MEDIUM-HIGH.
6. Place the chicken pieces into the skillet and brown both sides, then transfer them to a 9 X 13 baking dish that has been coated with non-stick spray for easy cleanup.
7. Pour the banana mixture over the chicken pieces.
8. Cover the baking dish with foil and set into the oven.
9. Bake 45 minutes until chicken is cooked through.
10. Remove chicken to serving plates. Ladle sauce over the top and garnish with cilantro.
11. Season with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 7.
Calories 291; Protein 29g; Carbohydrate 13g; Fat 13g; Fibre 1g.

I enjoyed mine over mashed sweet potato.

The next night we heated the leftovers in the mike and they were just as good.

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What do you think?  Will you try it?

Baked Curly Sweet Potato 'Fries' with Chicken

Now you all know how much I love my new spiralizer… so you will not be surprised to learn that I have pretty much given up spaghetti squash in favor of zoodles these days. I have been eating them a couple of times a week at least, with different sauces, but my Sensational Sesame Sauce remains my very favorite.

But I knew I needed to spread my little spiralizer wings a bit and try some other veggies just as my dear, generous friend, Kate, sent me this fabulous idea… and some pictures from her own kitchen to go along with it.

I couldn’t wait to try it for myself and went immediately to my local Bulk Barn to pick up some Cajun Spice (why have I never tried this before?) to make this dish.  It was so easy and so delicious!  I know you will love this idea, too!

I call it Baked Curly Sweet Potoato ‘Fries’ with Chicken – you can call it whatever you like, but TRY it.  Do it.

Kate wrapped her sweet potato curls around the chicken breasts when she baked them. I am lazy so I just piled mine on top.  Half way through cooking I tossed them around. The curls become quite crunchy, and baking the sweet potato really brings out the flavor.  The chicken breasts are juicy and moist. Win, win, win.  No negatives here!

Kate used half a sweet potato for each chicken breast and then served hers with some other veggies.  When I made this dish, I used a whole sweet potato for mine, and a couple of small white potatoes for The Captain’s, and didn’t serve other veggies. I happen to really like sweet potatoes.  Your choice of course.  

I have to admit, I have also made these sweet potato curly 'fries' since, without the chicken, and served them on a lean ground beef burger, and also a salmon burger.  I love, LOVE, LOVE them.  You will too. 

Thanks to Kate for allowing me to use her pictures.  I will give you the recipe and instructions as she made it up. And I should add, that you could use a ribbon slicer to make your sweet potato curls if you don’t have a spiralizer.

Bakes Curly Sweet Potoato ‘Fries’ with Chicken
Makes 2 servings

• 1 medium to large sweet potato, peeled
• 2 boneless, skinless chicken breasts, seasoned with salt and pepper
• 2 tsp coconut oil, melted
• dry Cajun Spice as needed, about 2 – 3 tsp

1. Preheat the oven to 350°F.
2. Cut the sweet potato into curls using the large noodle maker disk on the spiralizer.
3. Toss the sweet potato noodles with the coconut oil and then add a healthy sprinkling of Cajun Spice (start with about a tsp and then add more if you like peppery heat).
4. Wrap the curls around the chicken breasts.
5. Bake for 35 minutes.
6. Remove to serving plates and enjoy.

Per serving.
Weight Watchers P+ = 10.
Calories 395; Protein 34g; Carbohydrate 34g; Fat 13g; Fibre 4g.

This N.I. was calculated using a 5 ounce chicken breast, 1 tsp coconut oil, and 5 oz raw sweet potato.  Yours will vary according to your own ingredients, of course.

Love the curls coming off the spiralizer.  Makes me so happy!

Aren’t they beautiful?  Toss them with coconut oil and Cajun Spice.

Wrap around seasoned chicken breasts (or just pile them on top) and then bake in the oven.

They will become crispy as they bake.

Lovely and crunchy!

Kate says she thinks she might like them with Curry instead of the Cajun Spice, too.

Mine were a little less curly, and a bit more crispy, I think!

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Easy Peasy Curried Slow Cooker Coconut Chicken Stew

I have come to really love the combination of coconut milk and curry.  This dish was thrown together yesterday.  It was a full day and I wanted to make use of my slow cooker in order to free up my afternoon… and it is delicious.  I know the name is long... Curried Slow Cooker Coconut Chicken Stew... quite a mouthful.... but hey, it matches the dish!

It is only a mild curry so if you are not a voracious fan, like I have become, it would suit you nicely.  If you like a hotter curry, add more powder to the mix.

And it smelled wonderful while it cooked away all afternoon.  At dinnertime, all I had to do was put a couple of small white potatoes in the mike for The Captain… he chose them over rice for a change.  And for me, half a baked spaghetti squash… lately I have been baking a couple of squashes in the oven at the same time so I will have some ready to reheat on the fly when I am in a hurry to get dinner on the table.

Sound good?  Here is my recipe… hope you will give it a try.  Of course you can use a lower fat version of coconut milk here, and if you don’t use baby carrots, just cut up some large ones into 1/2-inch chunks.  A yellow or orange pepper would be nice as well.

Curried Slow Cooker Coconut Chicken Stew
Makes 6 servings

• 1 Tbs coconut oil
• approximately 1-1/2 pounds boneless, skinless chicken breasts, cut in 1-inch cubes
• 2 cups baby carrots
• 3 cups sliced white onions
• 1 red pepper, cut in large slivers
• 5 cloves garlic, peeled, smashed and minced
• 1 Tbs grated fresh ginger root
• 1-1/2 cups chicken 
• 200 ml (1/2 can) coconut milk
• 1 Tbs curry powder
• dash of salt
• drizzle of lemon juice
• fresh cilantro to garnish

1. Melt coconut oil in large skillet over MEDIUM-HIGH heat.  Add the chicken pieces and cook till browned, about 5 or 6 minutes. Stir occasionally.
2. Meanwhile layer carrots, onions, red pepper, garlic and ginger in the slow cooker.
3. Mix the broth, coconut milk, curry powder, and dash of salt together in a medium bowl and then pour over the contents of the slow cooker.
4. Cover slow cooker and set to LOW for 5 to 6 hours.
5. Serve with a drizzle of lemon juice and fresh cilantro to garnish.

Per serving.
Weight Watchers P+ =  5.
Calories 226; Protein 29g;  Carbohydrate 14g; Fat 6g; Fibre 3g.

Everything in slow cooker and ready to cover and cook



All cooked and ready 



Stir a bit to combine the ingredients and then serve



Over baked spaghetti squash for me... and baked potato for The Captain

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If you like it, would appreciate the PIN.. thanks so much.

Are you a curry fan?  Do you use your slow cooker much?

Chicken Tikka Masala

I am always intrigued by exotic Indian dishes and the aromatic spices that go into them. I have very little experience with this cuisine so when I saw a recipe for Chicken Tikka Masala in local food market’s weekly flyer, I decided to give it a try. I was happily surprised that I had most of the ingredients on the list but found I did have to purchase a couple of the spices I didn’t have… garam masala and ground cardamom.

I was appalled at the price of the little jar of ground cardamom… $9.19 … but I went ahead and bought it anyway.  I am sure it MADE the dish…. hah!  But I digress. Please don't tell me I could have left it out.

Apparently the fondness for Indian food has become so widespread  in Great Britain, that a creation rooted in that cuisine called Chicken Tikka Masala has become a national dish.  It is so popular that it surpassed fish and chips as the favorite take-away. (That would be take-out to us North Americans.)

Anyway, the dish blends Indian flavors with a British food preference, and how it was created is hotly debated.  One popular story behind Chicken Tikka Masala says that many years ago a customer in a Glasgow curry house demanded gravy with his Indian-style chicken. The chef made a nicely spiced sauce and a new dish was born.

Nicely spiced it certainly is, and we both thoroughly enjoyed it… I hope you will too.  It smells absolutely divine as it cooks.  I tweaked the ingredients for the recipe a wee bit  so I will share it and the N.I. as I prepared it.  Enjoy!  I just may use crushed tomatoes instead of diced next time to make the sauce even thicker.

And by the way, I have done some Googling, and learned that TIKKA means ‘bits or pieces’ and that MASALA means’ a mixture of spices’.

Chicken Tikka Masala
Makes 6 servings

• 2 tsp garam masala
• 1 tsp paprika
• 1/2 tsp ground cardamom
• 1/2 tsp ground cumin
• 1/2 tsp ground coriander seed
• 1/4 tsp curry powder (or turmeric)
• 1/2 tsp pepper
• 1/4 tsp cinnamon
• 1 Tbs coconut oil
• 1 cup diced white onion
• 1 Tbs tomato paste
• 1 Tbs finely grated fresh ginger root
• 4 cloves garlic, peeled, smashed and minced
• 1/2 large can diced tomatoes (14 ounces)
• 1 cup chicken broth
• 2 lb boneless, skinless chicken breasts cut into 3/4-inch cubes
• 3 Tbs fat free plain Green yogurt (leave out for Paleo)
• fresh cilantro for garnish
• salt to taste

1.  Combine the first  8 ingredients (garam masala to cinnamon) in a small bowl and set aside.
2. Place the coconut oil in a large skillet over MEDIUM heat.
3. Add the onions and cook until translucent and tender, about 5 or 6 minutes.
4. Add the spice mixture, tomato paste, ginger, and garlic to the skillet and stir to combine.  Allow to cook about 2 minutes.
5. Add the diced tomatoes and chicken broth.  Bring to a light boil and cook 5 minutes.
6. Add the chicken pieces to the pot and allow to simmer 15 to 20 minutes until the chicken is cooked through and the sauce has reduced a bit and thickened.
7. Stir in yogurt and allow to heat for a couple of minutes.
8. Serve with fresh cilantro sprigs as garnish and season with salt to taste.

Per serving including the yogurt.
Weight Watchers P+ = 5.
Calories 224; Protein 37g; Carbohydrate 7g; Fat 4g; Fibre 1g.

And now I am off to find a local Indian food market. I am sure I can find these lovely aromatic spices at a much better price…  I intend to be using them a lot, very soon.

Assembling the ingredients before starting to cook. This dish comes together pretty quickly once you start cooking so preparing ahead of cooking is a good step with this dish especially.

Adding the spices, grated ginger, minced garlic, and tomato paste to the cooked onions.

After the tomatoes and chicken broth are added, the sauce needs to simmer for several minutes.

And the chicken will get really tender as it cooks in this sauce.

The night I made it The Captain had his on rice… mine topped cauliflower rice.

To change things up a bit I served my lefotvers on baked kabocha squash with some string beans…

But The Captain chose rice again, so I gave him some veggies on the side, too.

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Are you an Indian Cuisine fan?  Have any favorite dishes I should try next?

Spicy Asian Chicken Breast on Salad Greens

The first time I put this meal together was a couple of weeks ago, and it was designed to meet several needs.

You see, my sister and her husband were on their way to visit with us for a few days.. from Calgary.  It’s a comfortable 2-day drive from there to Vancouver Island, but they weren’t sure where they would spend that first night along the way, and they had no idea what time they they would board a ferry from the mainland.  They run every couple of hours this time of year.

I wanted to make sure that I fed them a nice dinner that first night with us, but there was no way to know just when they would arrive – nope, they don’t use their cell phone!  So, I wanted to have something to put together quickly, at whatever time they might appear.

My sister is following a very high protein, very low carb food plan, and I know that she eats a lot of chicken breasts.  My brother in law is not a fan of plain baked chicken breast at all.  I am eating mostly Paleo these days, and The Captain… well he will eat pretty much whatever I put in front of him, other than cauliflower or obvious broccoli!

So, I opted to make salads with slices of baked chicken breasts… but not plain chicken breasts as I might use if I was making Caesar salad.  No, these chicken breasts had been marinating all day in the refrigerator, in a lovely mixture of Asian inspired ingredients. I wanted something with lots of flavor that would be nice and tender and moist.

I baked them in the oven and just as I was taking them out, the buzzer sounded and our guests arrived!  It was perfect timing, because we had time to visit and enjoy a drink (club soda with fresh lime juice for the ladies) while the chicken breasts cooled enough for  me to slice them and assemble the salads for our dinner.

They were a bit hit!  Either that, or my guests were tired and very hungry, I am not sure which really.  But The Captain loved the meal and asked for it again this past Saturday… so I decided to make note of the ingredients I put together in the marinade and write this blog post.

Spicy Asian Chicken Breast on Salad Greens
Makes 4 servings

• 4 chicken breasts
• 2 green onions, chopped
• 3 Tbs Mirin or sushi seasoning
• 2 Tbs white or rice vinegar
• 1 packet Splenda or Stevia (use sugar, honey, or even omit)
• 2 Tbs soy sauce, tamari soy sauce, or coconut aminos
• 2 tsp dark sesame oil
• 1/2 tsp red pepper flakes
• 2 or 3 cloves garlic, peeled, smashed and minced
• 1 tsp ginger root, grated fine
• salad greens of your choice, enough for 4 plates

1. Mix the onions, Mirin, vinegar, sweetener, soy sauce, sesame oil, red pepper flakes, garlic and ginger in a small bowl and then place in a container large enough to hold the 4 chicken breasts. 
2. Allow chicken to marinate at least 2 hours – you could leave overnight – in the refrigerator.
3. Discard marinade and then bake chicken in a 375° F oven for approximately 45 minutes or until done.  Test with meat thermometer in the thickest part of the breast.
4. Allow to cool about 15 minutes before cutting crosswise on an angle into slices approximately 1/2 inch thick.
5. In the meantime, place salad greens on 4 serving plates.
6. Arrange chicken slices on salad greens and serve.

Per serving, including salad greens.
Weight Watchers P+ = 8.
Calories 329; Protein 45g; Carbohydrates 6g; Fat 13g; Fibre 2g.

The exact N.I. is going to depend on the size of your chicken breasts and the ingredients you choose, of course.  These chicken breasts were fairly large, about 5 ounces each after baking.  And I have counted all of the marinade ingredients, not taking into account that most of it is actually discarded.  For greens, I used Romaine lettuce, cucumber and some broccoli/cauliflower/carrot slaw. Shhhh, don’t tell The Captain!

I did make up a dressing to have just in case the chicken breasts came out too dry, but didn’t need it at all. In case you think you might like to have some, it was a mixture of:

• 2 Tbs soy sauce
• 2 Tbs rice vinegar
• 1 garlic clove, peeled, smashed and minced
• 1/2 tsp fresh ginger root, grated

If my guests had not arrived when they did I would have refrigerated the baked chicken breasts and then sliced them quite thin before adding to the salads.

It would make a really nice lunch or picnic box addition, too, I am sure.

Plated greens…

Topped with baked chicken breasts.

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How do you acomodate different food/nutrition needs when people come to visit?

Coconut Chicken Curry

I have been doing a lot of reading lately about different ways to boost my immune system.  Of course, nutrition and the foods we eat play an important role in our health… and I have learned that the spice turmeric, especially when consumed with black or white pepper, is considered a super food when it comes to easing inflammation in the body, and giving our immune systems a boost.

This is very good news to me as I have become a very big fan of curries over the past couple of years.  And the main ingredient in my curry powder just happens to be turmeric.

I have a favorite Coconut Chicken dish, which I thought would work very well with the addition of some curry so decided to give it a try for our Sunday dinner.  It was delicious, and even though I had to open the windows while it cooked, so worth the little bit of effort it took to put it all together.
I served mine over some Cauliflower Rice, and I made some steamed brown rice for The Captain. I think it would be good over spaghetti squash strands, or roasted butternut squash too… and certainly over barley or faro if you are fan of those grains.

For my Weight Watchers buddies, go ahead and use a lighter coconut milk. I used a full fat version here and so the N.I. reflects that… the P+ values would be about 6 or 7 with a light coconut milk.

Coconut Chicken Curry
Makes 2 servings

• 1 tsp coconut oil
• 8 ounces boneless skinless chicken breasts, cut into 3/4-inch chunks
• 3 cloves garlic, peeled, smashed and minced
• 1/2 medium onion, sliced – about 1 cup
• 2 tsp curry powder
• 200 ml canned coconut milk
• 1/4 tsp ground black pepper
• dash of red pepper flakes
• dash of salt
• 3 ounces fresh spinach leaves

1. Place the coconut oil in a large skillet over MEDIUM heat.
2. Add the chicken pieces, garlic and onions and cook about 7 or 8 minutes till the chicken is almost cooked through.  Be careful not to brown the garlic.
3. Add the curry powder, and stir to coat the chicken, garlic and onions.
4. Add the coconut milk, black pepper red pepper flakes and salt. Stir to mix.
5. Increase the heat till the milk just begins to bubble.
6. Toss in the spinach and cover with a lid.
7. Reduce heat to LOW and allow to simmer for 30 minutes.
8. Remove from heat and plate.

Per Serving.
Weight Watchers P+ = 9.
Calories 331; Protein 28g; Carbohydrate 8g; Fat 21g; Fibre 2g.

Cook chicken, garlic, and onions in a the coconut oil over medium heat.

Add the curry powder to coat, and then the coconut milk and stir well.

Toss in the spinach leaves and then cover to cook for 30 minutes.

Served over Cauliflower Rice for me…

and brown rice for The Captain.

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Are you a curry fan?

Carrot, Kale and Red Pepper Soup with Shredded Chicken

Sometimes I end end up with little bits of all kinds of different vegetables in the refrigerator… usually on days before I plan a big shop.  It’s fun to see what I can come up with to use these goodies…. something tasty and filling of course… but often a bit unusual.

Quite often it is a salad.  But that normally wouldn’t be The Captain’s choice for lunch and I wanted to make something that we both would really enjoy… soup it would be!

My newest soup comes compliments of the fridge crisper!  And it was delicious and full of healthful vitamins and antioxidants, too.  I added some leftover cooked chicken to round out a complete meal.  You could also shred up a can of cooked chicken breast chunks to add to this soup, too.  Turkey would also be very good.
This was our whole lunch so I divided into 2 large servings.  If you planned a soup-and-salad lunch or even soup with a roll, you could easily get 4 satisfying bowls from these ingredients.

And though I did use my immersion blender to mix the veggies and the broth together, I left lots of large chunks.  It makes a nice meal I think when there is something to CHEW!

Carrot, Kale and Red Pepper Soup with Shredded Chicken
Makes 2 large servings

• 1 tsp coconut oil
• 3 cloves garlic, peeled, smashed and minced
• 1/2 medium white onion, sliced vertically
• 4 large carrots, cut into 1 inch chunks (approx. 1 lb.)
• 1/2 red bell pepper, seeded and cut into chunks
• 1/2 bunch kale, washed and large stems removed (approx. 2 oz.)
• 1 tsp curry powder
• Dash of red pepper flakes
• 2 cups turkey, chicken or veggie broth
• 8 ounces cooked chicken, shredded
• Salt to taste 

1. Put the coconut oil into a large soup pot over MEDIUM heat.
2. Saute the onion and garlic till translucent, about 5 minutes.
3. Add the carrots, red pepper, and kale to the pot. Stir occasionally and allow to cook another 5 minutes.
4. Add the curry powder, and stir to coat the veggies.
5. Add the broth, cover the pot, and bring to boil.
6. Reduce the heat and allow soup to simmer for about 15 minutes till carrots are soft.
7. Remove the pot from the heat. 
8. Use your immersion blender to break up veggies and mix them into the broth.  Don’t over-process. You want it to be chunky.
9. Add chicken to the pot and stir.
10. Place soup in serving bowls and salt to taste.

Per serving.
Weight Watchers P+ = 6.
Calories ; Protein 30g; Carbohydrate 27g; Fat 4g; Fibre 7g.

Sauteeing the veggies before adding the curry powder.

Leaving this soup chunky shows off the colors of the carrots, and you can see a bit of green from the kale and red from the peppers.

Printable Recipe

What do you like to do with little bits of veggies in your fridge?