Super Bowl of Chicken Salsa Chili

14 oz. boneless, skinless, chicken: diced into 1" cubes

5 oz. diced onions

5 oz. diced red/green peppers

2/3 Cup finely chopped garlic or elephant garlic

10 oz can of Rotel Diced Tomato & Green Chili - Original

15 oz can of low salt garbanzo beans

15 oz can of low salt black beans

15 oz can of no salt added kidney beans

16 oz cherry tomatoes

28 oz. tomato puree

1 cup unsalted chicken broth

2 TBS fresh cilantro

1 TBS chili powder

1 tsp cayenne pepper

1 TBS Mrs. Dash garlic & herb seasoning

fresh lime juice to taste

Combine all ingredients in a slow cooker.

Cook on low, 6-8 hours

Makes 8 servings

Nutrition for 1 serving of Super Bowl of Chicken Salsa Chili:

Steamed Halibut with Bok Choy

From: whfoods.org

Prep and Cook Time: 15 minutes
Ingredients:

4 pieces of halibut filet, or steaks, about 5-6 oz each
1 medium onion, cut in half and sliced medium thick
5 cups chopped bok choy, cut into 1/2-inch slices (remove tips of leaves and discard)
2 cups thickly sliced fresh shiitake mushrooms, 1/2-inch thick), stems removed

Dressing
1/3 cup minced scallion
3 medium cloves garlic, pressed
1 TBS finely minced fresh ginger
3 TBS fresh lemon juice
1 TBS soy sauce
1 TBS extra virgin olive oil
salt and white pepper to taste

Directions:
Slice onion, chop bok choy, and press garlic and let them sit for at least 5 minutes.
 

Mix together dressing ingredients in a bowl and set aside.
 

Add 2-inches of water to the bottom of a steamer and bring to a boil.
 

Sprinkle a little salt and white pepper over halibut before steaming. 

Layer the onion, mushrooms, and halibut (in this order) in the steamer basket. Cover, and steam for about 3 minutes. 

Add bok choy and steam for 3 more minutes
 

Serve on a platter with halibut nestled on top of vegetables and drizzle dressing over all of it. 

Serves 4
 
Serving Suggestion: Serve with Seaweed Rice

per serving:

 

Chicken with Figs and Lemon over Rice

(revised from p. 84 "The Best Slow Cooker Cookbook Ever")

11 oz. Chicken Broth, no salt added

3 oz (2 packets) McCormick's Slow Cookers Italian Herb Chicken Recipe Mix

1 tsp ground cinnamon

6 garlic cloves, minced

Grated zest and juice of 1 lemon

1 onion, chopped

8 oz. dried Mission figs, halved

1 pound skinless, boneless chicken breasts or thighs

Parsley for garnish

In a slow cooker, mix together the chicken broth, recipe mix, cinnamon, garlic, and zest & juice of the lemon. Stir in the onion and figs. Push the chicken pieces down into the mixture in the pot.

Cover and cook on the low heat setting about 4 hours. Don't overcook. Chicken should be moist. 

Serve over Trader Joe's organic brown rice. Add a green garnish, such as parsley or cilantro.

Serves 4.

One serving contains:

Tortelloni/Vegetable Soup

Originally from the book, "The Best Slow Cooker Cookbook Ever", this recipe has been modified to reduce the calories, fat, saturated fat, sugar and sodium. Modifications have also increased the calcium, fiber and protein per serving. Makes 8 servings.

32 oz. Kitchen Basics Vegetable Stock (no added sodium)

1 (15oz) can whole kernel corn, no salt added

5 oz. chopped onion (substituted for a leek)

1 elephant garlic clove, chopped (substituted for 2 garlic cloves)

1 TBS dried basil (or 1/4 Cup fresh basil)

4 cups homegrown cherry tomatoes (substituted for 28 oz can of diced tomatoes)

5 oz. chopped red and green bell peppers

5 oz. snow peas, chopped (substituted for zucchini)

1 (9 ounce) package of Buitoni Cheese & Roasted Garlic tortelloni

1 TBS black pepper (instead of garlic pepper)

1 TBS Italian seasoning

1 TBS Mrs. Dash, table blend

===================================

In a 4-quart slow cooker, mix all ingredients together.

Cover & cook on high, 3 1/2 to 4 hours. Don't overcook!

top with grated parmesan cheese, if desired

per serving:

Roasted Broccoli with Raisin Vinaigrette

from bonappetit.com 

(modified to reduce oils and servings, eliminate added salt)

Makes 2 servings

8 oz. broccoli, stems removed, cut into large florets

2 TBS extra virgin olive oil, divided

1 TBS red wine vinegar

1/4 cup raisins

1 TBS water

1/4 TSP ground cumin

Preheat oven to 400. Place broccoli on large rimmed baking sheet. Drizzle with 1 TBS olive oil and pepper to taste. Toss to coat.  Roast broccoli until tender and brown in spots, about 25 minutes.

For the Vinaigrette: combine 1 TBS olive oil, the red wine vinegar, raisins, water and cumin in blender. Blend until raisins are finely chopped, about 30 seconds. Season with pepper to taste.

Transfer broccoli to large bowl. Add vinaigrette and toss to coat. Serve warm or at room temperature.

Southwest Chicken Salsa Soup

13 oz. chopped chicken breasts

2 Cups cherry tomatoes

1 Cup Chopped Onion

32 oz. low sodium vegetable broth

7 oz medium heat (or no heat) salsa

15 oz. kernel corn - no salt added

8-9 oz. frozen (or fresh) vegetable mix

1 Cup peppers

1 TBS garlic powder
1 TBS cumin

1 TBS Mrs. Dash

1 TBS black pepper 

Before Serving, add:

1 tsp garlic powder (to taste)

1 tsp cumin (to taste)

Combine all the ingredients with the exception of the teaspoons of garlic powder and cumin. In slow cooker, set on high for one hour.  Then, cook on low setting for 3-4 hours. Stir in the other half of the cumin and garlic powder to taste. Makes eight servings

Per serving:

Broiled Salmon Salad

Broiled Salmon Salad (from whfoods.org)

This is great-tasting, easy-to-prepare salmon salad with a refreshing sauce. The herbs are not only flavorful, but are also full of nutrients. Feel free to add more salad ingredients of your liking. Substitute the romaine lettuce with Swiss Chard or spinach for a more nutrient-rich dish.

Prep and Cook Time: 20 minutes
Ingredients:

3/4 lb salmon filets cut in 4 pieces
2 TBS chopped fresh mint
3 TBS chopped fresh basil
2 TBS chopped fresh cilantro
2 TBS lemon juice
2 TBS extra virgin olive oil
3 TBS chopped pumpkin seeds
salt & pepper to taste
1 head romaine lettuce, rinsed and chopped
1 medium tomato, seeds and excess pulp removed and sliced
1/2 medium avocado cut into 1 inch chunks
2 TBS lemon juice
extra virgin olive oil to taste
salt & pepper to taste

Directions:
Cut salmon into 4 pieces, season with salt and pepper, place on a plate and set aside. Preheat broiler on high and put stainless steel skillet (make sure handle is also stainless) for about 10 minutes until very hot. Do not use glass or pyrex for this.
Mix together mint, basil, cilantro, lemon juice, olive oil, chopped pumpkin seeds, salt and pepper. Set aside. This is your herb mixture.
Prepare lettuce, tomato and avocado and toss with lemon juice, olive oil, salt and pepper.
Remove pan from heat and place salmon on hot pan. Quick Broil salmon for about 4 minutes. Do not turn. Because pan is hot salmon will cook very quickly. Place on a plate next to salad and top with herb mixture. You will have some herb mixture left over. It is so good you may also want to drizzle it on the salad greens.
Serves 4

Nutritional analysis available at;

http://whfoods.org/genpage.php?pfriendly=1&tname=recipeprofile&dbid=139