3-Ingredient Crock-Pot Shredded Italian Chicken

Hello, my name is Megan Klemm and I’m so glad to be writing this guest blog post, but more so, I’m finally here as a Registered Dietitian and Certified Diabetes Educator for Springfield Clinic! I’m also a very busy mom. So how do I manage to put a decently healthy meal on the table with my hands full and working part-time? My secret is a crock-pot! I love to make all sorts of meals in the crock-pot, and many times you can make a complete meal all in one.

How do I manage to put a decently healthy meal on the table between working and being a mom? A crockpot!

In our house we follow the plate method (¼ plate carbohydrate, ¼ plate protein, and ½ plate non-starchy vegetables) to plan our meals and make sure we get in each food group, especially at dinner time. The recipes I use ones where you can throw everything in the night before or the morning of, set the crock-pot and walk out the door. If the recipe takes too much prep time, you can be assured that I will not use that recipe. Additionally, if the recipe says to cook less than 4 hours, I’m not going to use it either. It would be burnt by the time I got home.

I’ve gone so extreme as to have a crock-pot meal almost every night of an entire month. I did allow 1-2 nights a week for leftovers and if the leftovers can be frozen, I will do that to stretch the meals for another time.

My quick clean up secret is CROCK-POT LINERS!!! They are fabulous; the 2 brands I have used are Reynolds Slow Cooker Liners and Crock-Pot Slow Cooker Liners. Don’t use your crock-pot without one!

Try this 3-ingredient shredded Italian chicken recipe. It’s popular because it’s so easy and scrumptious!

PLATE METHOD
Carbohydrate: buns
Protein: chicken
Non-Starchy Vegetable: broccoli, carrots, broccoli and cauliflower mix, brussel sprouts, asparagus, green beans, or lettuce salad with spinach, romaine, and/or kale.

3-ingredient crock-pot shredded Italian chicken
Write a review
Print
Prep Time
1 min
Cook Time
6 hr
Prep Time
1 min
Cook Time
6 hr
Ingredients
  1. 4-6 skinless boneless chicken breasts (to make it easy, I often don’t thaw the chicken beforehand)
  2. 1 packet dry Italian Dressing
  3. 1 jar pepperoncini, juice and all (my family doesn’t like spicy, so I use the whole pepperoncini, so I can take them out after cooking)
  4. Whole wheat buns
Instructions
  1. Line crock-pot with liner. Spray liner with cooking spray.
  2. Place frozen or thawed chicken breasts in crock-pot.
  3. Top with 1 packet dry Italian Dressing and jar of pepperoncini, juice and all.
  4. Cook on LOW approximately 6 hours (I’ll tell you, I’ve let this cook 8-10 hours before, with no problem).
  5. When you get home, take 2 forks and shred the chicken. At this point, I take the pepperoncini’s out, as my family doesn’t like spicy. Use the whole or sliced pepperoncini depending on your preference.
  6. Serve on whole wheat buns.
Something to Chew http://somethingtochew.com/

 Interested in learning more?

Join us for Doctor Is In, a free lecture open to the public  on Wednesday, February 3rd featuring three Springfield Clinic dietitians.

  • Time: 6:30pm
  • Location: Springfield Clinic Main Campus EAST, 2nd Floor ASC waiting area
    1025 S 6th St, Springfield

Register today!

DocIsInAd_Feb2016

Megan Klemm

Becoming Stronger Than Your Excuses : Part Three

a slow cooker Oval Crock Potcrockpot

Taking on healthy eating habits, typically does not occur over night, rather it’s a gradual progression of gaining knowledge and understanding between health foods and less-healthy foods and finding strategies to make health foods fit into one’s lifestyle.

When someone states “I don’t have enough time to make a healthy meal”, my first two questions are “do you have a crockpot” and “do you have a day off during the week”?

Prepare meals ahead of time on your days off. One cooking approach I took up in grad school was cooking my proteins in bulk. On Sundays, I would bake or grill several chicken breasts or fish to have on reserve for my lunches and dinners for the next several days. Doing this saved me time and energy in preparing healthy and well-balanced meals when I would get home after a 12-hour work day as an intern. Using a crock pot is a great method for cooking for those with busy schedules. Home-cooked meals are often lower in sodium than those purchased away from the home.

Purchase pre-cut vegetables or ready-made salads. Purchasing whole vegetables and cutting them up ahead of time will save you a lot of money, but not necessarily time. What’s great about most grocery stores is that they offer pre-cut vegetables that can be thrown into a stir-fry, salad or consumed raw as a snack. Most supermarkets also offer freshly prepared salads which are often bigger (so you can use them for more than one meal) and more cost-effective than a single-serve salad purchased from a fast food restaurant.

Consistency is key. You must be consistent to make any change. This principle applies to many aspects of health. In order for a post-workout protein snack to be most effective, it needs to be taken consistently (for those participating in vigorous strength-training programs). Good habits are as addictive as bad habits. Form a new one now! Eating breakfast can jumpfood3_MP900411701start your metabolism, but it won’t have a lasting effect if you only consume breakfast 2-3 days per week. Exercise can have similar effects on muscle cells just like  Metformin, a common diabetic medication. However, these beneficial effects of exercise last less than 48 hours, raising the importance of daily physical activity. Forming healthy habits can be a challenge for some, but when we identify barriers (our excuses) we can find ways to overcome our challenges and lead healthy, active lives.

Every day is a good day. Some days are just more challenging than others.

I’d love to hear from you! Share your favorite healthy crock pot meals that you have made below in the comment section.

Photo Credit : www.crockpot.com