slow-chicken-black-bean-tacos
Recipes, Slow Cooker Recipes

Travel With Me

Dear Diary,

Today is my first blog entry giving people a bird’s eye view into the food world of a dietitian. Not one of those dietitians you see eating only Quinoa and Kale…the real deal…good, bad, ugly. We are human after all…well most of us are…okay maybe just me.

If you want to travel with me as I blog in my “diary” about why, what, where, when I eat…then you have arrived at the right spot. I will also spotlight people in my circle of friends that inspire me and in turn hopefully you as well. This is not a site to provide nutrition facts but more of a place to see what real life decisions a nutrition expert makes on a regular basis.

There are a lot of resources I use when I make decisions on what I’m cooking for my family and planning meals for the week. Here’s a site that I like and one recipe that I’ve used and can recommend.

For healthy eating I love using a slow-cooker especially on days I work – there’s no excuse for take-out or fast food! Gina Homolka’s site “Skinny Taste” has a wealth of great slow cooker options. Here is one of my favorites.

Slow Cooker Chicken Black Bean Tacos

slow-cooker-chicken-and-black-bean-tacos

This easy taco recipe requires no pre-cooking, just throw it all in the crock pot and you’ll have a delicious weeknight meal. Black beans and chicken breast, simmered in the slow cooker make the perfect filling for tacos, burritos, enchiladas, or even a burrito bowl and it’s loaded with fiber.

Ingredients:

  • 12 oz raw skinless chicken tenders or breast
  • 15 oz can low sodium black beans, drained and rinsed (Goya)
  • 10 oz can tomatoes with mild green chiles (I used Rotel)
  • 1 1/8 tsp chili powder
  • 3/4 tsp plus 1/8th tsp ground cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp oregano
  • 1 medium scallion, diced
  • 1 tbsp chopped cilantro (optional)

For the Slaw:

  • 1 1/3 cups shredded red cabbage
  • 1 tsp red wine vinegar (or lime juice)
  • salt and black pepper, to taste

For the Taco:

  • 12 crisp corn taco shells

Optional toppings: (not calculated)

  • pico de gallo
  • 1 medium haas avocado, sliced (+ add 2 pts per serving)

Directions:
Season chicken with pinch of salt, garlic powder, oregano, 1/8 tsp of the chili powder and 1/8th tsp cumin.

Add the beans and tomatoes to the crock pot and season with the remaining chili powder and cumin. Place chicken in the crock pot and cover. Cook on HIGH 2 hours.

Meanwhile, combine shredded cabbage with vinegar (add more to taste), season with salt to taste; set aside.

Remove chicken from the crock pot and shred with two forks. Drain beans and transfer to a platter, or back to the crock pot to keep warm. Top with shredded chicken, scallions and cilantro.

To serve, warm the taco shells according to package directions. Fill with equal amounts of bean and chicken mixture. Top with cabbage and your favorite toppings.


Servings: 4 • Size: 3 tacos • Old Points: 6 pts • Points+: 8 pt (10 w avocado)
Calories: 313 • Fat: 8 g • Carb: 41 g • Fiber: 8 g • Protein: 22 g • Sugar: 4 g
Sodium: 716 mg (without added salt)

skinnytaste.com

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1 Comment

  • Reply Sheryl Scott February 22, 2015 at 11:14 pm

    This recipe looks like the perfect solution for a rainy day dinner. I’m going to make it tomorrow, yum!

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