Balsamic Chicken and Vegetables

Balsamic Chicken & Vegetables in a Crock Pot

Here is a light, easy, and perfect for any meal in the crock pot which cooks it to tender perfection with vegetables and the savory taste of balsamic vinegar.

Ingredients

 1 Tbsp olive oil

4 cloves garlic, minced

1/2 lb sweet potatoes

1/2 lb Carrots

8 boneless, skinless chicken thighs

1 tsp black pepper

1 tsp garlic powder

1 tsp dried basil

1/2 c balsamic vinegar

 1 onion, sliced

1 lb green beans - can substitute for asparagus as per the photo above

Low Sodium Shopping Here

Directions

Add the olive oil and garlic in the bottom of a Crock Pot. Line the bottom with baby carrots. Place the chicken thighs over the sweet potatoes. Season the chicken thighs with pepper, garlic powder, basil and vinegar. Top with sliced onion. Cover.

Cook on Low 8 hours (High 4 hours). Add green beans during the last 30 minutes of cooking time. Serve immediately.

NOTES: Chicken thighs are higher in sodium than breasts, about 100 mg per 4 ounces compared to a breast's 75 mg per 4 ounces. I have not tried it, but I see no reason why you could not substitute boneless breasts.

 Try to use fresh green beans when they are in season, only trimmed the ends and add these in the beginning of the cooking cycle. You can use frozen green beans but wait to add frozen beans until the last hour or so. Don't use canned green beans. They will become mushy.

If you like asparagus then they are a great substitute, put these in at the last hour  of the cooking cycle.

4 servings PER SERVING: Calories = 377 Fat (g) = 10 Sodium (mg) = 245 Carbohydrates (g) = 29 Protein (g) = 37

Chicken Fajita Pasta

Chicken Fajita Pasta

Here is a family favorite Chicken Fajita Pasta,the low sodium version. You can use fresh tomatoes when they are plentiful then add a jalapeno and some lime juice with lime zest. Mexican is generally high in sodium but if you make your own seasoning mix it will reduce the sodium considerably.

YIELD: 4 SERVINGS.

Ingredients:

1 pound boneless, skinless chicken breasts 

2 tablespoons of olive oil

3 tablespoons homemade taco or fajita seasoning

2 cups diced white onion (about 1 whole onion)

2 cups diced mixed colors of bell peppers

3-4 cloves garlic, minced

2 cups no sodium chicken broth

1/2 cup of half and half cream

1 (10-oz) can Ro-Tel Diced Tomatoes and Green Chiles

 8 oz (about 3 cups) pasta of your choice

Garnish with some fresh parsley

Low Sodium Shopping Here

Directions:

Cut the chicken into bite-sized pieces. Season with half of your homemade taco seasoning.

In a 12-inch skillet, heat 1 tablespoon olive oil over high heat. When the oil is very hot, carefully add the chicken in a single layer and cook without stirring until one side is seared and browned, about 1-2 minutes. Flip the chicken to the other side and cook until browned. Remove the chicken to a plate and set aside.

Add the remaining 1 tablespoon of olive oil to the skillet with the heat still on high. When the oil is very hot again, add the onions, bell peppers, and remaining taco seasoning.

 Cook, stirring occasionally, until the veggies are slightly blackened. Turn heat to low, add minced garlic, and stir until fragrant and well combined, about 30 seconds. Remove the veggies to the plate with the chicken.

In the same skillet, add the broth, half and half cream, diced tomatoes and uncooked pasta. 

Stir to combine and bring to a boil, then cover, reduce heat to medium-low, and cook for 15 minutes until pasta is tender and liquid is mostly absorbed (leaving a little of the liquid adds a nice creaminess).

 Add the chicken and veggies back into the skillet and stir to combine until heated through, about 2 minutes.

Nutrition Facts 4 Servings Amount Per Serving ·        Calories 367.3 ·        Total Fat 19.5 g ·        Saturated Fat 8.2 g ·        Polyunsaturated Fat 1.2 g ·        Monounsaturated Fat 8.2 g ·        Cholesterol 106.8 mg ·        Sodium 115.7 mg ·        Potassium 663.1 mg ·        Total Carbohydrate 16.0 g ·        Dietary Fiber 3.9 g ·        Sugars 1.8 g ·        Protein 29.1 g