Balsamic Brussels Sprouts
Ingredients
• ½ cup balsamic vinegar
• 2 tbsp. coconut sugar, packed
• 2 lbs. Brussels sprouts, trimmed and halved
• 2 tbsp. grapeseed oil
• Kosher salt and freshly ground black pepper
• 2 tbsp. grass-fed butter, cut into cubes
• ¼ cup freshly grated Parmesan cheese
Directions
• To make the balsamic reduction, add balsamic vinegar and coconut sugar to a small saucepan over medium heat.
• Bring to a slight boil and reduce by half, about 6-8 minutes; set aside and let cool.
• Place Brussels sprouts into a 3-qt slow cooker.
• Stir in grapeseed oil and season with salt and pepper, to taste. Top with butter.
• Cover and cook on LOW for 3-4 hours or HIGH for 1-2 hours.
• Serve immediately, drizzled with balsamic reduction and topped with Parmesan.
Chicken & Kale Soup
Ingredients
• 1 ¼ lbs. boneless skinless chicken breasts (raw)
• 1 ¼ cups chopped yellow onion (1 medium onion)
• 1 cup chopped celery (about 3 stalks)
• 4 cloves garlic, minced
• 2 tbsp. grapeseed oil
• ¾ cup dry quinoa
• ½ tsp. dried thyme
• ½ tsp. dried rosemary, crushed
• 4 (14.5 oz) cans low-sodium vegetable broth
• Salt and freshly ground black pepper, to taste
• 1 (15.5 oz) can Cannellini beans, drained and rinsed
• 4 cups packed kale, roughly chopped (thick ribs chopped and discarded)
• 3 tbsp. chopped fresh parsley
• 2 tbsp. fresh lemon juice
• Finely shredded parmesan cheese, for serving
Directions
• Add chicken to a 6 or 7 quart slow cooker, then add onions, celery and garlic, then drizzle with grapeseed oil.
• Add quinoa, thyme, rosemary and pour in chicken broth.
• Season with salt and pepper to taste.
• Cover and cook on HIGH for 3½ – 4 hours or on LOW 7 – 8 hours.
• Remove chicken, and let rest 10 minutes, then cut into bite-sized pieces and return to soup.
• Meanwhile, add in beans, kale, parsley and lemon juice, then cover and continue to cook on HIGH another 10 – 20 minutes until kale has reached desired doneness.
• Serve warm topped with parmesan cheese.
Chicken Lettuce Wraps
Ingredients
• 2 lbs. ground chicken
• 3 cloves garlic, minced
• 1 red bell pepper, cored and finely chopped
• ½ cup finely chopped yellow onion
• ½ cup teriyaki sauce
• 2 tbsp. low-sodium soy sauce
• Salt and freshly ground black pepper
• 1 (8 oz.) can sliced water chestnuts, drained and rinsed
• 1 ½ cups cooked white or brown rice
• 3 green onions, sliced
• 1 tbsp. rice vinegar and 1 1/2 tsp sesame oil (optional)
• 2 heads Romaine lettuce
Directions
• Place ground chicken and garlic in skillet.
• Heat mixture, stirring occasionally, until chicken is no longer pink.
• Drain off liquid and pour mixture into a 5 – 7 quart slow cooker.
• Add bell pepper, onion, teriyaki sauce, soy sauce, ½ tsp. salt and 1/2 tsp. pepper and toss mixture.
• Cover and cook on LOW 2 – 3 hours until chicken is tender.
• Stir in water chestnuts, cooked rice, green onions, rice vinegar, and sesame oil, and cook until heated through (about 3 – 5 minutes).
• Season with additional salt as desired.
• Separate Romaine lettuce leaves and serve with chicken filling.
by Samantha Coogan, MS, RDN, LD
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