Thursday, August 22, 2013

Paleo Italian Tomato Chicken Soup

10-12 chicken tender loins or 4-5 chicken breast thawed and chopped
1 12 oz can organic no salt added tomato sauce
1 12 oz can organic no salt added diced tomatoes drained or 2 ripe tomatoes diced and drain excess liquid
1 Tbsp each, Basil, Oregano, Thyme
1 tsp  each black pepper, garlic powder, Rosemary and Marjoram
1 Tbsp fresh minced garlic
1 12-15 oz package of organic baby spinach washed and patted dry

All seasonings can be adjusted as needed

Spray a crockpot with oil of choice
Place thawed chicken in the crockpot, lightly season with pepper
Pour in sauce and tomatoes
Add all seasonings so it covers all of the sauce, you are not stirring it in yet
Cook on low for about 4 hours, stir well
Add spinach and stir well again
Cook for an additional hour or until the chicken is cooked through (my crockpot cooks faster than most, so you may need to cook for 5 hours before stirring and adding spinach).
Optional- when you add the spinach if you want more broth, add 1/2 to 1 cup organic reduced sodium vegetable or chicken broth (you may want to add a little more garlic powder, basil or oregano to boost the low sodium broths)
Optional, serve with vegan mozzarella cheese melted on top

Sunday, August 18, 2013

Paleo Pulled BBQ Chicken (very low fat, lower sodium and full of protein)

8-10 Frozen chicken tenderloins or 5-6 boneless skinless chicken breast

This is great on a salad, by itself or for BBQ Chicken Pizza (if using for pizza, make extra sauce to use on the crust)

Place chicken in the crockpot, fill with water so chicken is covered
Cook on low for about 5-6 hours, check for doneness (time will very greatly depending on the size of the chicken pieces)
When it is done pour chicken into a colander, wipe out any fat from the crockpot
Shred chicken with two forks
Return chicken to the crockpot and pour BBQ Sauce over the chicken and stir well

Paleo BBQ Sauce
The spices can be adjusted as desired, depending on if you what a sweeter or spicier taste
This recipe is a milder version, so bring on the extra seasoning.  Adding extra seasoning, will also help offset the "tomato" flavor.

1 6 oz can organic tomato paste
 1/2 cups water
1/4 cup molasses
2 Tbsp raw honey
1 healping Tbsp coconut oil
2 Tbsp apple cider vinegar

Starting here, any of these can be adjusted for your taste as you cook it-

1 tsp garlic powder
1 tsp-1 tbsp. chili powder (again up to you)
a few dashes crushed red pepper
1/4 to 1/2 tsp smoked paprika
2 tbsp. liquid smoke (hickory works well) (or 3 Tbsp)
1/2 tsp black pepper or more as you cook it
Optional- Several dashes of hot sauce

Heat all ingredients in a sauce pan stirring frequently for about 15 minutes on medium low, adjust seasoning as needed

Optional- For a sweeter taste add any sweetener that you allow in your kitchen, a few pinches of raw sugar for example

Monday, August 12, 2013

Paleo Grilled One Pan Low Fat Fajitas

2 pounds flank steak cut into strips
1 tbsp Mrs. Dash Extra Spicy or Southwest Chipotle ( I use more but it is spicy)
A few dashes of pepper
cooking spray, coconut oil or grape seed oil
1  red, yellow or orange bell pepper sliced into strips
1 green bell pepper cut into strips
1 onion sliced into rings or strips
1/2 bunch of broccoli florets
1 handful cherry tomatoes chopped
Optional- corn or black beans if cooking low fat but not Paleo
Homemade Easy Guacamole- 2 mashed avocadoes, a few dashes of garlic powder, dash of pepper, 1 chopped jalapeno, 6-8 cherry tomatoes cut in half, juice of 1 lime.... Mix all ingredients well

  • Mix all ingredients except salsa and guacamole in a zip lock bag and shake well, marinate in the refrigerator for 2 hours to overnight
  • Heat grill to high and lower to low
  • Wrap 13 x 9 inch metal pan in foil outside and inside
  • Grease the inside foil with spray, coconut oil or grape seed oil
  • Pour contents from ziplock bag into pan and spread out evenly, and cover with additional foil
  • cook on the grill for about 10 minutes, stir and cook an additional 10 minutes.  If the meat and veggies seem to be getting tender in the first 10 minutes, check at 5 minutes.  Cook until veggies are tender crisp and the meat is medium with slight pink or desired doneness.  Flank steak is lower in fat, so do not overcook or it will get tough.
  • Serve meat and veggies with Guacamole and Salsa

Friday, August 2, 2013

Paleo Spicy Grilled Shrimp Kabobs with Grilled Zucchini, Squash and Tomatoes

1 bag frozen medium to large 40-60 count shrimp, peeled, deveined with tail on
6-8 skewers
4 Tbsp Organic unsalted butter
1/2 tsp pepper
1/2 tsp garlic powder
1/2 tsp red pepper flakes

Defrost shrimp, thread onto skewers and place in a 13 x 9 in dish
Melt butter in a small sauce pan and add seasonings, stir and turn off the heat
Brush all of the butter onto the shrimp

1 large zucchini
1 large yellow squash
10-12 cherry tomatoes
Mrs. Dash Extra Spicy seasoning

Chop the zucchini and squash thick so it does not fall through the grates, place in a large ziplock bag, add the tomatoes and seasoning
Toss well to coat

Put the dish and the bag into the fridge for at least an hour or longer
Heat grill to high, Spray the grill grates and lower heat to low
Start grilling veggies right on the grates first after a few minutes add the shrimp and cook the shrimp on each side until opaque, about 3 minutes per side