Chicken Salsa

Modified from a recipe developed by Katlyn Hutchings, MS, RD

§ Ingredients

  • 2 – 4 boneless chicken breasts.

  • Two (2) 14.5 oz. cans of diced tomatoes. (Consider using flavored and low-sodium varieties.)

  • One (1) can of black beans, drained and rinsed.

  • One (1) can of small red beans, drained and rinsed.

  • 2 – 3 tablespoons chili powder, according to personal preference.

§ Method

Combine all ingredients in a crock pot. Cook on low for 6 – 8 hours. Once cooked the chicken is easily shredded with a fork.

§ Notes from Joan

  • A great protein and fiber source, serve with a side salad or other cooked veggies.

  • Excellent over a bed of romaine as a variation on a taco salad.

  • Serve over cooked spaghetti squash, quinoa, or brown rice.

  • Top with avocado slices and ripe olives as an excellent source of healthy fat.

  • Yields four or more servings. May store left overs in refrigerator 2 – 3 days.



Chickpea Spinach Masala


§ Ingredients

  • One (1) 15.5 oz. can chickpeas, drained and rinsed.

  • 8 oz. spinach (fresh or frozen).

  • One (1) 14.5 oz. can diced tomatoes. (Consider low sodium variety as appropriate.)

  • One (1) medium yellow onion, chopped.

  • 2 tablespoons olive or avocado oil.

  • 1 teaspoon whole cumin seeds.

  • 1 tablespoon minced garlic.

  • 1 tablespoon minced or grated fresh ginger.

  • 1 teaspoon ground coriander.

  • 1 teaspoon ground cumin.

  • 14 teaspoon ground turmeric.

  • 14 teaspoon ground cayenne pepper.

  • 12 cup water.

  • Optional: 1 – 2 cups of cauliflower.

§ Method

Heat the oil in a 12 inch skillet over medium heat. Add onion and cumin seeds, stirring often, until onion starts to brown, or about 3 – 5 minutes. Add ginger and garlic and cook one additional minute. Add remaining spices and stir in completely. Add water and fresh or frozen spinach; cook another 1 – 2 minutes. Add chickpeas, tomatoes and any optional additional vegetables. Cook about 5 more minutes. Using a potato masher or the back of a large spoon, mash the chickpeas. The mixture will thicken.

§ Notes from Joan

  • Both olive oil and avocado oil are sources of essential healthy fat.

  • This fragrant dish is packed with fiber, vitamins and minerals.

  • Serve as a vegetable side dish or as main meal with a whole grain if desired.

  • When using additional vegetables as a modification, you may omit mashing the chickpeas. The flavor will still be amazing!

  • Some may enjoy with a dollop of plain Greek yogurt on top.



Joan’s Chili

§ Ingredients

  • Three (3) 14.5 oz. cans flavored diced tomatoes.

  • Two (2) 28 oz. cans crushed tomatoes.

  • Four (4) 14.5 oz. cans of beans, rinsed. Use a variety of types such as black, small red and kidney.

  • One (1) pound lean ground turkey or beef.

  • One (1) pound diced chicken breast.

  • 2 – 4 garlic cloves, minced or chopped.

  • One (1) medium onion or 4 – 6 shallots, chopped.

  • 2 – 4 carrots, chopped.

  • 2 tablespoons chili powder, modify to taste.

  • Olive oil or avocado oil – enough to cover bottom of large pot.

  • Optional: 3 – 4 celery stalks, chopped.

  • Optional: One (1) green pepper, chopped.

  • Optional: Mushrooms cut to desired size.

  • Optional: Bell peppers cut in small chunks.

§ Method

In a large pot cook onion and garlic with olive oil on low heat until soft. In a separate fry pan cook ground meat and diced chicken; drain and discard any fat. Place cooked meat and remainder of ingredients in the pot with the garlic and onions. Simmer for 1 – 2 hours on low-medium heat stirring periodically. Check veggies for desired level of crunchiness.

§ Notes from Joan

  • Serve alone or over a whole grain such as brown rice, quinoa or oat groats. Delicious over cooked spaghetti squash.

  • Serve cold over a bed of romaine for a healthy variant of a taco salad. Adorn with sliced avocado and ripe olives as a source of essential healthy fat.

  • Store leftovers in refrigerator or freezer. Reheat when ready to serve.

  • Modify recipe by choice of flavored diced tomatoes. I really like “Zesty Jalapeno”. Use low sodium variety if sodium is a concern.

  • Olive oil is an excellent source of essential healthy fat, and avocado oil is another healthy choice.

  • This flavorful chili is loaded with protein, fiber, vitamins and minerals.

  • Healthy attributes are enhanced by using a variety of vegetables that your family will eat.

  • This can be made without the meat. Just add more beans.