“It’s Not Gourmet, Bro!” – Southwest Chicken

0
487

 

 

The whole chicken! It’s the true test of any cuisinier and, while I prefer it roasted, today’s preparation shows us a no nonsense, slow cooker approach. While this is mainly a protein source, I paired it with some flavors of the Southwest and a few veggies to make it a one pot meal.

I use a six quart slow cooker, which yields 4 healthy quarts of deliciousness, or as many meals for a hungry guy. Check it out above.

I’m not a huge fan of chicken breast meat, as I prefer to eat it this way, but today’s recipe comes in a close second. Using the broth and pulling the chicken apart, you are able to give the inherently dry breast some moisture. However, I’m still a glutton for legs and thighs…

This is a great make-ahead meal that you can portion out and freeze, but works best as to cook-all-day- and-make-my-house-smell-great-while-I’m-off-at-work. Remember, “It’s not gourmet, it just tastes that way!”

If you haven’t entered the Camp Chef Smoke Vault giveaway, check out the details here for your chance to smoke your turkey this Thanksgiving.

We are happiest when we cook for ourselves, so I encourage you to get in the kitchen and cook for yourself today.

“Keep It Paleo!”

Your Pal,

Paleo Nick

“It’s Not Gourmet, Bro!” – Southwest Chicken

Ingredient List:

  • 1 whole chicken
  • 4 slices bacon
  • 5 cloves fresh garlic, minced
  • 3 cups onions, large dice
  • 3 cups poblano peppers, large dice
  • 3 cups sweet potatoes, large dice
  • 2 cups green chiles
  • 2 cups crushed tomatoes
  • 2 tablespoons Kosher salt
  • 2 teaspoons freshly ground black pepper
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 3 bay leaves
  • Fresh tomato, avocado and cilantro to garnish, as desired

Preparation Instructions:

  1. Place bacon and garlic in the bottom of your slow cooker.
  2. Combine onion, peppers, sweet potatoes, green chiles, and tomatoes in a large mixing bowl.
  3. Season chicken inside and out with Kosher salt, pepper, chili powder and cumin.
  4. Place two cups of veggie mix in slow cooker with bacon and garlic and top with bay leaves.
  5. Scoop two cups of veggie mix into the carcass of the chicken and place chicken in slow cooker.
  6. Pour remaining veggies over the top and around the sides of the chicken.
  7. Cover and cook on the low setting for 10 hours. The meat will be fall off the bone tender at this point.
  8. Scoop chicken, veggies and broth into bowls, garnish with fresh tomato, avocado and fresh cilantro.

“Keep It Paleo!”

Zone Breakdown:

Proteins: (21)

We are using a whole chicken, which before cooking weighs around 3-4 pounds.  After it is cooked and the bones are removed, we are left with about 20oz, or about 560g of chicken.  Since 1oz, or 28g equal one block, we have about 20 blocks from the chicken.

Our other protein block comes from our bacon.  We know that about three slices of bacon equal one block, so since we have four and are not going to have an exact measurement on the chicken, we are going to say we have 1 block from the bacon.

Carbohydrates: (15.5)

5 cloves of Garlic are going to give us ½ block.  On average we say that one block equals 10 cloves, so since we are only using half of that, we will assign ½ block to the Garlic.

Then we are using 3 cups of onions.  We know that 2/3 of a cup of raw onions equals one block, so 3 cups gives just about 4.5 blocks of carbs from onions.

2 cups of peppers equals one block.  This is the average for all peppers, so since we are using three cups of peppers for this recipe, we will have 1.5 blocks of carbs from peppers.

This same rule applies for the chiles too, giving us one block from the 2 cups being used.

The Sweet potato is next.  We know that one cup weighs about 133g.  Since there is about 100g per block, and we have three cups, or about 400g, we have 4 carb blocks from sweet potatoes.

Finally we use 2 cups of crushed tomatoes.  Because these tomatoes are crushed we are going to measure them the same as we measure sauce, which is ½ cup equals one block.  Therefore we have 4 blocks from the tomatoes.

Fats: (0)

We are not using any fats in this recipe.  Every thing cooks in its own juices, so therefore there are no added fats.

Balancing Act:

Once this is cooked, you will end up with 5 4-block protein, 3-block carb meals.  With the carbs being a little on the light side, you can add in an additional block if you would like or you can add it to a snack a little later on, or treat yourself to a cup of strawberries for dessert.  As there are no fats in this meal, you need to make sure you are getting your fat source to make sure it’s balanced so add in some nuts, or avocado or something to bring the fat count up.

Leave a Reply