ASIAN PORK TENDERLOINS

Asian Pork Tenderloins Recipe

These mouthwatering tenderloins are a summer favorite 

• 8 Servings
• Prep: 10 min. + marinating Grill: 25 min.

10 25 35

Ingredients

• 1/2 cup olive oil
• 1/3 cup lime juice
• 2 tablespoons minced garlic
• 2 tablespoons minced fresh gingerroot
• 2 tablespoons soy sauce
• 2 teaspoons Dijon mustard
• Dash cayenne pepper
• 4 pork tenderloins (3/4 pound each)

Directions

• For marinade, in a blender combine the first seven ingredients; cover and process until blended. Divide marinade between two large resealable plastic bags; add two tenderloins to each bag. Seal bags and turn to coat; refrigerate for at least 4 hours or overnight.
• Prepare grill for indirect heat, using a drip pan. Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack.
• Place pork over drip pan and grill, covered, over indirect medium-hot heat for 25 to 35 minutes or until a meat thermometer reads 160°. Let stand for 10 minutes before slicing. Yield: 8 servings.

Nutrition Facts: 5 ounces cooked pork equals 

285 calories, 

15 g fat (3 g saturated fat), 

95 mg cholesterol, 

237 mg sodium, 

1 g carbohydrate, 

trace fiber, 

34 g protein.

 

LETTUCE SALAD W/ GUACAMOLE

Lettuce Salad with Guacamole 

Preparation time: 10 min		Servings: 4
Cooking time: 0 min

Ingredients:

1 ripe avocado, peeled, pitted and mashed

1/2 tsp chili powder

1 tbsp lemon juice

1 lb packaged salad

1 scallion, white part only, finely chopped

1 tomato, diced

1/4 tsp hot pepper sauce

1 clove garlic, crushed

Cooking Directions:

Combine all ingredients, except lettuce, in a bowl. Add salt and pepper to taste and mix thoroughly. Chill guacamole until ready to serve. Toss with lettuce. 

Nutrition Facts

Calories 86

% Calories From Fat 59.7%

Total Fat 5.7g

Saturated Fats 0.8g

Mono-unsaturated Fats 3.4g

Poly-unsaturated Fats 0.8g

Cholesterol 0mg

Sodium 25mg

Total Carbohydrates 8.9g

Dietary Fiber 5.3g

Sugar 2.5g

Protein 2.5g

SESAME-ROASTED MUSHROOM & SCALLIONS

Sesame-Roasted Mushrooms and Scallions

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Ingredients

• 2 tablespoon oil, toasted sesame
• 2 tablespoon soy sauce, reduced-sodium
• 1 tablespoon ginger, fresh, grated
• 1 tablespoon garlic, minced
• 4 teaspoon vinegar, rice
• 1/2 teaspoon pepper, black ground
• 1 1/2 pounds mushrooms, shiitake, oyster and white, thickly sliced
• 2 bunch(es) scallion(s) (green onions), cut into 2-inch pieces
• 1 tablespoon sesame seeds

Preparation

1. Preheat oven to 450°F.


2. Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add mushrooms and scallions and toss to coat. Transfer to a roasting pan.

3. Roast, stirring once or twice, until browned and cooked through, about 25 minutes. Sprinkle with sesame seeds. 

SERVES 6

Nutritional Info (Per serving):

Calories: 109, 

Saturated Fat: 1g, 

Sodium: 205mg, 

Dietary Fiber: 4g, 

Total Fat: 6g, 

Carbs: 12g, 

Cholesterol: 0mg, 

Protein: 5g

Carb Choices: 1

GARDEN SALAD W/ RADISH & CUCUMBER

Garden Salad with Radish and Cucumber 

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

1 tomato, cut into wedges

1/2 cucumber, thinly sliced

1/4 cup lemon dressing

1 lb packaged salad

1/4 cup radishes, trimmed and sliced

Cooking Directions:

Combine first 4 ingredients in a salad bowl. Pour dressing over salad and toss. 

 

Nutrition Facts

Calories 75

% Calories From Fat 55.2%

Total Fat 4.6g

Saturated Fats 0.7g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 2.1g

Cholesterol 9.8mg

Sodium 19mg

Total Carbohydrates 8.1g

Dietary Fiber 3.1g

Sugar 4.1g

Protein 2g

Great Meat Loaf 

Preparation time: 10 min				Servings: 8
Cooking time: 75 min

Ingredients:

1/3 cup onion, minced

2 lb lean ground beef

1/2 cup dry breadcrumbs

1 egg, slightly beaten

1 cup cheddar cheese, shredded

1-1/4 cups condensed cream of mushroom soup

1/3 cup water

Cooking Directions:

Preheat oven to 375°F. Combine 1/2 cup soup and next 4 ingredients in a bowl. Season with salt to taste. Mix thoroughly. Shape firmly into an 8x4 in. loaf. Place in a shallow baking pan. Bake 1 hour, 15 minutes. Spoon off fat and reserve. Combine remaining soup, water and 3 Tbsp drippings in a saucepan over medium heat. Cook 5 minutes, stirring occasionally. Stir in cheese until melted. Serve sauce over meatloaf slices.

*TIP* - SWAP OUT GRUND BEEF FOR GROUND TURKEY, SEASON TO TASTE, LOWERS THE FAT CONTENT.

Nutrition Facts

Calories 430

% Calories From Fat 56.5%

Total Fat 27g

Saturated Fats 11g

Mono-unsaturated Fats 11g

Poly-unsaturated Fats 1.3g

Cholesterol 140mg

Sodium 390mg

Total Carbohydrates 7.4g

Dietary Fiber 0.4g

Sugar 1.3g

Protein 36g

MARINATED FLANK STEAK

Marinated Flank Steak Recipe

Seven simple ingredients come together in this flavorful marinade that will really perk up easy-to-cook flank steak. Try placing the strips on a salad with your favorite dressing

6 Servings

Prep: 10 min.
marinating Grill: 15 min.

Ingredients

3 tablespoons canola oil
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
1 tablespoon dried minced garlic
1 tablespoon Greek seasoning
1 tablespoon brown sugar
1 teaspoon onion powder
1 beef flank steak (1-1/2 pounds)

Directions

In a large resealable plastic bag, combine the first seven ingredients; add the steak. Seal bag and turn to coat; refrigerate for 6 hours or overnight.

Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steak, covered, over medium heat or broil 4 in. from heat for 6-8 minutes on each side or until steak reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°).

To serve, thinly slice across the grain. Yield: 6 servings.

Nutrition Facts:
3 ounces cooked beef equals

196 calories,

11 g fat (4 g saturated fat),
54 mg cholesterol,
269 mg sodium,

2 g carbohydrate,

trace fiber,

22 g protein.

Diabetic Exchanges:
3 lean meat,
1/2 fat.

ITALIAN AVACADO & WALNUT SALAD

Italian Avocado and Walnut Salad

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

2 tbsp chopped walnuts

1/2 lb packaged salad

1/4 lb red leaf lettuce, shredded

1 avocado, pitted, peeled and diced

1/2 cup fat-free Italian dressing

1/2 cup seasoned croutons

2 tsp lemon juice

1/4 tsp salt (optional)

Cooking Directions:

Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.

Nutrition Facts

Calories 130

% Calories From Fat 62.3%

Total Fat 9g

Saturated Fats 1.3g

Mono-unsaturated Fats 4.2g

Poly-unsaturated Fats 2.6g

Cholesterol 0.9mg

Sodium 550mg

Total Carbohydrates 12g

Dietary Fiber 4.4g

Sugar 3.8g

Protein 3.1g

SWORDFISH W/ GINGER & GARLIC

Swordfish with Ginger and Garlic

Preparation time: 10 min	Servings: 6
Cooking time: 25 min

Ingredients:

1 ginger, pieces, about 1 in., grated extra fine

4 cloves garlic, crushed

3 leeks, cut into .5 in. rounds

6 swordfish steaks, about 6 oz each, .5 in. thick

3 tbsp fresh basil

1 tbsp olive oil

1/2 cup unsalted butter

Cooking Directions:

Heat butter in a heavy nonstick skillet over medium-low heat. Stir in leeks, garlic and ginger. Cook about 15 minutes, until leeks are tender. Season with salt and pepper to taste. Cover and keep warm. Coat rack with olive oil. Sprinkle steaks with salt and pepper to taste. Arrange on grill rack and cook about 3-5 minutes per side. Transfer steaks to a platter. Spoon vegetable mixture over steaks and garnish with basil.

Nutrition Facts

Calories 350

% Calories From Fat 59.1%

Total Fat 23g

Saturated Fats 12g

Mono-unsaturated Fats 7.7g

Poly-unsaturated Fats 2.1g

Cholesterol 94mg

Sodium 130mg

Total Carbohydrates 7.1g

Dietary Fiber 0.9g

Sugar 1.8g

Protein 28g

ZUCCHINI FRITATTA

Ingredients:

2 tablespoons extra virgin olive oil 2 medium zucchini, cut into ¼ thick rounds ½ cup sliced green onions 1 teaspoon salt ¼ teaspoon crushed red pepper 8 large eggs, lightly beaten with 2 tablespoons water 4 ounces goat cheese, crumbled ¼ cup packed basil leaves, thinly sliced

Directions:
1.    Heat oven to 350°F.
2.    Heat 1 tablespoon of oil in a 12-inch nonstick ovenproof skillet over medium-high heat.
3.    Cook zucchini 10 minutes, turning slices as they brown.
4.    Add green onion; sprinkle with ½ teaspoon salt and crushed red pepper.
5.    Cook 2-4 minutes, until zucchini is golden and tender; transfer to a bowl, wipe down skillet.
6.    Heat broiler with rack in upper level (but not the closest to heat source).
7.    Whisk eggs, water, goat cheese, basil and remaining ½ teaspoon salt in a bowl.
8.    Heat remaining 1 tablespoon oil in skillet over medium-high heat; add egg mixture and cook 1½ minutes to set bottom.
9.    Spoon zucchini mixture evenly over top; reduce heat to medium-low, cover and cook 5-6 minutes until edge is set and puffed.
10.  Uncover, transfer to broiler and broil 1-1½ minutes, just until top is set and lightly golden.

Nutritional Information
Per Serving:

Net Carbs: 4.0 grams

Fiber: 0.4 grams

Protein: 19.0 grams

Fat: 24.5 grams

Calories: 310

Recipe Information:

Makes: 4 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 0:25:00

Cool Time: 0:00:00

STEAKS W/LEMON PARSLEY BUTTER

Steaks with Lemon Parsley Butter 

Preparation time: 10 minutes

 Servings: 4

Cooking Time: 10 minutes

Ingredients:

4 strip steaks, about 4 oz each

1-1/2 tbsp parsley, minced

2 tsp lemon juice

1-1/3 tbsp unsalted butter, softened

1-1/2 tbsp shallots, minced 

Nutrition Facts

Calories 810

% Calories From Fat 41.1%

Total Fat 37g

Saturated Fats 15g

Mono-unsaturated Fats 15g

Poly-unsaturated Fats 1.4g

Cholesterol 260mg

Sodium 240mg

Total Carbohydrates 0.9g

Dietary Fiber 0.1g

Sugar 0.1g

Protein 110g

Lite Caesar Salad

Preparation time: 10 min	Servings: 6
Cooking time: 0 min

Ingredients:

3 tbsp grated Parmesan cheese

1/8 tsp salt

1/8 tsp black pepper, ground

1/3 cup hot water

1 can anchovy fillet, drained

1 tsp chicken bouillon granules

1/3 cup seasoned croutons

2 cups Romaine lettuce, leaves torn

3 tbsp olive oil

2 tsp Worcestershire sauce

1 tsp Dijon mustard

2 cloves garlic, crushed

3 tbsp lemon juice

Cooking Directions:

Combine water and bouillon granules in container of an electric blender; process 30 seconds. Add lemon juice and next 6 ingredients. With blender running, gradually add olive oil in a steady stream. Cover and chill thoroughly. To serve, shake dressing vigorously and drizzle over romaine. Add croutons and cheese, and toss. Sprinkle with black pepper.

Nutrition Facts

Calories 94

% Calories From Fat 78.5%

Total Fat 8.2g

Saturated Fats 1.6g

Mono-unsaturated Fats 5.5g

Poly-unsaturated Fats 0.8g

Cholesterol 3.5mg

Sodium 180mg

Total Carbohydrates 3.6g

Dietary Fiber 0.5g

Sugar 0.7g

Protein 1.9g

HOT & SPICY FISH CUTLETS

Hot and Spicy Fish Cutlets 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/4 cup tomato paste

4 whitefish cutlets, about 4 oz each

1/4 tsp chili powder

1/4 cup brown rice vinegar

2 cloves garlic, crushed

2 tsp seasoned pepper

1-1/3 tbsp paprika

2 tsp ground ginger

1/4 cup oil

1 tsp curry powder 

 

Cooking Directions:

Combine first 9 ingredients in a bowl and mix well. Add fish to marinade and turn to cover all sides. Cover and refrigerate 3 hours, or overnight. Remove fish from marinade, reserving marinade. Heat oil in a heavy nonstick pan over medium high heat. Add fish and cook 4-5 minutes per side, or until tender. Remove fish to serving plates. Heat reserved marinade in same pan and bring to a boil over medium high heat. Lower heat and simmer, uncovered, 1 minute. Pour sauce over fish and serve 

 

Nutrition Facts

Calories 470

% Calories From Fat 49.8%

Total Fat 26g

Saturated Fats 3.9g

Mono-unsaturated Fats 14g

Poly-unsaturated Fats 6g

Cholesterol 120mg

Sodium 120mg

Total Carbohydrates 8.4g

Dietary Fiber 2.2g

Sugar 3g

Protein 39g

THAI ORANGE BEEF SALAD

Thai Orange Beef Salad


Warm steak, snow peas, water chestnuts, and mandarin oranges topped with an orange-ginger dressing. 

Preparation time: 10 minutes
Cooking time: 3 minutes


Ingredients

8 oz top sirloin steak , sliced thin
1 cooking spray
1 3/4 cup snow peas , halved
5 cup romaine lettuce , washed, dried, and torn into bite size pieces (well packed)
1 medium cucumber , chopped
3/4 cup red onion, sliced , very thin
6 oz sliced water chestnuts (3/4 cup)
3/4 cup mandarin oranges, canned, with juice, drained
1 medium red bell peppers , sliced
1 1/2 tbsp frozen orange juice concentrate , thawed
1 tbsp rice vinegar
2 tbsp soy sauce
2 tsp vegetable oil
2 tsp sesame oil
1 tsp minced garlic
3/4 tsp fresh ginger root , minced
1/2 tsp grated orange peel

Directions 1 Coat large skillet with cooking spray.
2 Cook beef until just done in center, about 90 seconds.
3 Drain liquid and add steak to large salad bowl.
4 In small saucepan, boil 2 cups of water. Add snow peas cook for 1 minute. Drain, rinse under cold water, and drain again; add to salad bowl with steak.
5 Add lettuce, cucumber, red onion, water chestnuts, mandarin oranges, and red bell pepper to salad bowl. Toss well.
6 In small bowl, whisk orange juice concentrate, rice vinegar, soy sauce, vegetable oil, sesame oil, garlic, ginger, and orange zest.
7 Drizzle dressing over salad. Toss well and serve.

Nutrition Facts
Makes 6 servings
Serving Size: 1 serving
Amount Per Serving
Calories	179.7
Total Carbs	15.1 g
Dietary Fiber	2.9 g
Sugars	8.5 g
Total Fat	8.3 g
Saturated Fat	2.4 g
Unsaturated Fat	5.9 g
Potassium	487.8 mg
Protein	11.8 g
Sodium	469 mg
Dietary Exchanges 1 Fat, 1/4 Fruit, 1 1/4 Meat, 1 1/4 Vegetable

LUCIOUS LAMB BURGERS

Luscious Lamb Burgers 

Preparation Time: 10 minutes

Servings : 5

Cooking Time: 5 minutes

Ingredients:

1-1/2 lb ground lamb

2 tbsp plain low fat yogurt

1 tsp fresh thyme, minced

2 tsp fresh oregano, minced

2 tbsp lemon juice

2 cloves garlic, finely minced 

 

Cooking Directions:

Prepare an outside grill with an oiled rack set 4 in. above the heat source. On a gas grill, set the heat to high. Combine the meat with the remaining ingredients. Shape into 6 patties. Grill the burgers, turning once, according to the following guidelines: 6 minutes for rare, 8 minutes for medium, or 10 minutes for well done.

 

Nutrition Facts

Calories 330

% Calories From Fat 60%

Total Fat 22g

Saturated Fats 9.3g

Mono-unsaturated Fats 9.5g

Poly-unsaturated Fats 1.6g

Cholesterol 110mg

Sodium 96mg

Total Carbohydrates 1.2g

Dietary Fiber 0.1g

Sugar 0.5g

Protein 28g

WARM BLACKENED TUNA

WARM BLACKENED TUNA



A healthy mixture of tasty tuna and delicious raw vegetables.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients

5 cup romaine lettuce , torn
2 cup red cabbage, shredded , coarsely
1 cup chopped green bell peppers (or yellow)
1 1/2 cup sliced zucchini
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 tsp ground red pepper (cayenne)
1/2 tsp ground thyme
1 1/4 lb tuna steaks , cut 1 inch thick
1/3 cup cold water
3/4 cup sliced white onion
2 tbsp balsamic vinegar
1 1/2 tsp dijon mustard
1 tsp vegetable oil
1/2 tsp chicken bouillon

Directions  
1 Preheat the broiler, then take a large bowl combine the romaine with the cabbage, bell peppers, and zucchini and set aside.
2 Take a small bowl and combine the onion powder, garlic powder, black pepper, ground red pepper, and thyme.
3 Take the tuna and rub both sides with spice mixture, then place the tuna broiler pan and broil 4 inches below heat for about 10 minutes or until done to the desired degree, turning the tuna once, cover and set aside.
4 To make dressing for the tuna, take a small saucepan and bring water to a boil over high heat. Take onion slices and add to saucepan and then reduce heat to medium-low and simmer covered for 4-5 minutes or until onion is tender.
5 Add the vinegar, mustard, oil, and bouillon granules to the saucepan, cook and stir until the mixture is heated through.
6 Take romaine mixture and place on four salad plates, slice the tuna and arrange it on top of the romaine mixture, drizzle with dressing and serve warm.

Nutrition Facts
Makes 4 servings
Amount Per Serving
Calories	237.8
Total Carbs	11.6 g
Dietary Fiber	2.9 g
Sugars	6 g
Total Fat	3.1 g
Saturated Fat	0.2 g
Unsaturated Fat	2.9 g
Potassium	260.4 mg
Protein	44.5 g
Sodium	166.4 mg
Dietary Exchanges 1 1/2 Vegetable

RED SNAPPER W/ RED PEPPER CREAM SAUCE

Red Snapper with Red Pepper Cream Sauce 

 

Preperation Time: 10 minutes

Serves: 6

Cooking Time: 20 minutes

Ingredients:

1 tbsp plain low fat yogurt

1 tbsp tomato paste

1-1/2 lb red snapper fillets

1/4 cup water

1 tsp chili powder

1/2 small onion, chopped

1/2 red bell pepper, seeded and chopped

3 tbsp light cream cheese

2 tbsp white vinegar

Cooking Directions:

Turn on broiler. Combine first 4 ingredients in a saucepan over medium-high heat. Bring to a boil and reduce heat to low. Cover and simmer about 10 minutes, or until vegetables are tender. Drain and transfer to a food processor or blender. Season with salt and pepper to taste. Add next 4 ingredients and process until smooth. Arrange snapper fillets on a lightly oiled broiler pan. Spread with sauce. Place fillets 6 in. from heat source and broil about 10 minutes. 

Nutrition Facts

Calories 170

% Calories From Fat 18%

Total Fat 3.4g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.8g

Poly-unsaturated Fats 0.8g

Cholesterol 58mg

Sodium 97mg

Total Carbohydrates 2.6g

Dietary Fiber 0.5g

Sugar 1.2g

Protein 31g

Sicilian-Style Focaccia Pizza

Preperation Time: 10 minutes

Serves: 8

Cooking Time: 10 Minutes

Ingredients:

3 oz mozzarella cheese, shredded

3 oz Provolone cheese, shredded

1 10 inch focaccia bread

1/4 lb canned artichoke hearts, rinsed, drained, and chopped

1 tbsp dried basil or oregano

1/3 cup tomato pizza sauce

2 tbsp garlic flavored olive oil

Cooking Directions:

Preheat oven to 400°F. Brush focaccia with olive oil. Mix pizza sauce and oregano. Spead over focaccia. Add remaining ingredients. Bake for about 10 minutes.

Nutrition Facts

Calories 110

% Calories From Fat 72%

Total Fat 8.8g

Saturated Fats 3.7g

Mono-unsaturated Fats 4g

Poly-unsaturated Fats 0.6g

Cholesterol 16mg

Sodium 190mg

Total Carbohydrates 3.2g

Dietary Fiber 1.5g

Sugar 0.5g

Protein 5.8g

GRILLED SALMON STEAKS W/ PARSLEY-MUSTARD BUTTER

Grilled Salmon Steaks with Parsley-Mustard Butter 

Preperation Time: 10 minutes 

Servings: 6

Cooking Time: 10 Minutes

Ingredients:

6 watercress sprigs, optional

1/2 cup parsley, minced

6 salmon steaks, 1 in. thick

1 tbsp Dijon mustard, or stoneground mustard, to taste

1 tbsp shallots or scallions, minced

1/2 cup unsalted butter, softened

Cooking Directions:

Thoroughly combine first 4 ingredients and salt and fresh ground pepper to taste in a bowl. Refrigerate at least 1 hour. Prepare grill (rack 4 in. from fire). Season salmon steaks with salt and pepper to taste. Dot with half the butter mixture. Arrange buttered-side-up on the grill rack. Cook 4-5 minutes. Turn and dot with the remaining half of butter mixture. Cook an additional 4-5 minutes, or until center of fish is opaque. Transfer to plates and garnish with watercress if desired.

Nutrition Facts

Calories 510

% Calories From Fat 45.9%

Total Fat 26g

Saturated Fats 11g

Mono-unsaturated Fats 7g

Poly-unsaturated Fats 4.9g

Cholesterol 210mg

Sodium 220mg

Total Carbohydrates 0.6g

Dietary Fiber 0.2g

Sugar 0.1g

Protein 64g

MACHO CHILI

Macho Chili



Ingredients:

5 pounds boneless beef chuck stew meat, cut in 2-inch cubes 2 teaspoons kosher salt ½ teaspoon freshly ground black pepper 3 tablespoons virgin olive oil or canola oil, divided 1 medium yellow onion, chopped 3 tablespoons ancho chile pepper powder or Mexican-style chili powder 1 (14½-oz.) can diced tomatoes with green chiles ¾ cup dry red wine or chicken broth 4 large roasted garlic cloves, minced

Directions:
1.    Heat oven to 325°F.
2.    Toss beef with salt and pepper. Heat 1½ teaspoons oil in a Dutch oven over high heat. Add one-third of the beef and brown on all sides, about 5 minutes. Transfer to a bowl and repeat two more times, each time using one-third the beef and 1½ teaspoons oil.
3.    Add the remaining 1½ teaspoons oil to Dutch oven and cook onion until lightly browned. Stir in chile powder, tomatoes, wine and garlic; bring to a simmer.
4.    Return beef and accumulated juices to Dutch oven. Cover and bake 2½ hours, stirring once halfway through cooking time, until beef is very tender.

Nutritional Information
Per Serving:

Net Carbs: 4.0 grams

Fiber: 1.0 grams

Protein: 44.0 grams

Fat: 12.0 grams

Calories: 330

Recipe Information:

Makes: 10 servings

Prep Time: 0:10:00

Marinate Time: 0:00:00

Cook Time: 2:45:00

CROCK POT CHCIKEN

An easy way to cook a whole chicken in your crockpot with delicious results.

Preperation Time: 10 minutes

Cook Time: 4 Hours

Ingredients 
1/4 c water 

3 lb whole chicken, raw
2 tbsp butter , sliced into pats
5 medium garlic cloves , peeled and crushed
4 large shallots , chopped (or 1 medium onion)
6 tsp fresh thyme , chopped (about 6 sprigs)
1 tsp black pepper
1 pinch kosher salt

Directions
1 Place chopped shallot in slow cooker. Rinse and pat dry chicken, discarding the organs.
2 Make 4 or 5 slits in the skin of the chicken and stuff butter and garlic cloves into slits.
3 Place chicken in slow cooker. Pour wine over the chicken. Sprinkle thyme, salt, and pepper over top.
4 Cook on low for 8 hours or high for 4 hours.

Nutrition Facts
Makes 6 servings
Amount Per Serving
Calories	695.5
Total Carbs	4.9 g
Dietary Fiber	0.3 g
Sugars	0.7 g
Total Fat	62.1 g
Saturated Fat	18.6 g
Unsaturated Fat	43.5 g
Potassium	197.8 mg
Protein	24.5 g
Sodium	162.1 mg
Dietary Exchanges 10 1/2 Fat, 3 1/2 Meat, 1 Vegetable