This recipe makes 1 serving and serves up a powerful punch of protein – 47 g, 280 calories, 5 g of fat, 14 g and 4 g of fiber. Slow cook a whole chicken, shred up the meat and portion into 5 ounce servings.
To slow cook a whole chicken, rinse and add chicken to the crock pot, season with salt, pepper, onion powder, garlic powder and paprika or lemon pepper. Cook on low about 8 hours or high 5-6 hours. You will know it is ready when meat is falling off the bones. Save the bones to make bone broth by freezing them or add the bones to the crock pot with about 12-16 cups of water, celery stock, carrot, 1/2 onion sliced into 4 and 1 Tbsp of cider or white vinegar and cook on low about 24 hours.
I just completed a 12 week strength training block where I was limiting my carbs and trying to get around 100 -120 grams of protein per day. My goal being to gain a little muscle. For the next 12 weeks I will be increasing my training intensity with intervals so I am also going to increase my carb intake a little.
So I thought this week I would make a pot pie. Here is what it looks like:
I made this pie gluten-free by using a garbanzo and rice flour pie crust. I purchased it at Whole Foods. It is called Crave Foods. You could certainly make your own crust if you so choose.
I cooked a whole chicken in the crock pot the day before and flaked it. I will use some of the chicken breast meat for this pie.
It is starting to cool down in now and fall is in the air. So I decided to make my favorite chicken, coconut, curry soup and I am adding some extra vegetables to pump up the nutrition value. This is a great dish to make ahead and eat throughout the week. Don’t be afraid to use full fat coconut milk. It really makes a difference in the recipe. So here is the soup dished up and I will walk you through the steps to create it. Don’t be frightened by the long list of ingredients. I often purchase already chopped ginger and broccoli and that makes this recipe move a little quicker. If you make this recipe let me know what you think. Also as with most curries, this recipe gets better overnight!
I think I found this original recipe on once a month meals. com but I have added a few things to personalize to my taste.
Island Pork is a great meal prep dish. The pork is cooked in the slow cooker and requires very little prep time. If you purchase a bag of grated broccoli slaw and carrots all you have to do for the salad is slice some pea pods and whip up a quick vinaigrette.
For the pork, mix up the spices and oil and then rub all over the pork. Place it in the crock pot and cook on low about 6-7 hours and high about 4 hours. You will know it is done when you can flake it. Flake the pork and let it sit in the juices about an hour before you want to serve it. I like the pork cold for this salad.
For the dressing on the salad mix the last five ingredients into a bowl and whisk until blended.
To assemble use 1/4 of the salad, dressing and pork for each salad.