Healthy Made Simple: Crockpot Meals from Massey Cancer Center
|We are halfway through our program and February is coming to an end. As I mentioned previously, the recipes shared throughout this program will incorporate a slow-cooking technique with the use of a crockpot, my favorite kitchen appliance. If you do not have a crockpot and are interested in preparing any of these recipes, please feel free to email me for an alternate cooking technique. Each week through March, we will share a recipe full of healthy nutrients that you can incorporate into your daily meal plans.|
Allie Farley, Registered Dietitian
Integrative Health Program at VCU Massey Cancer Center
Greek Chicken and Vegetables
Incorporating plant-based nutrients on 2/3 or more of your plate at every meal is encouraged by the American Institute for Cancer Research and demonstrated on the New American Plate Model.
This week’s recipe provides plant-based nutrients such as onions, red peppers and olives. Additionally, it is flavored with garlic, honey, oregano and thyme. This was the first time I tried this recipe and it was packed full of flavor and enjoyed by my entire family.
• 1 tbsp. extra-virgin olive oil
• 2 lbs. boneless, skinless chicken breast
• Pinch of salt and pepper
• 1 jar of roasted red peppers (12 oz.) – drained and chopped
• 1 cup kalamata olives – drained and rinsed
• 1 medium red onion – cut into 1/2-inch chunks
• 3 tbsp. red wine vinegar
• 1 tbsp. minced garlic – 3 large cloves
• 1 tsp. honey
• 1 tsp. dried oregano
• 1 tsp. dried thyme leaves
• ½ cup reduced fat crumbled feta cheese – approximately 2 tbsps. per serving
• Chopped fresh herbs: basil, parsley,or thyme – I added thyme per serving
** Pair this recipe with brown rice (as pictured), quinoa, couscous or pita bread. Perhaps try over a bed of mixed greens with cucumbers and cherry tomatoes.
Download the ingredient list. Scan this QR code!
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3. Tap the notification to open the link associated with the QR code.
Prepare ingredients as identified within ingredient list. Lightly coat your crockpot with nonstick spray. Heat olive oil in a large skillet over medium to high heat. Season chicken with a pinch of salt and pepper, then place in hot skillet. Let chicken brown on each side for 1-2 minutes. Transfer chicken to your crockpot. Arrange peppers, olives and onions around chicken. In a small bowl, whisk together red wine vinegar, garlic, honey, oregano and thyme. Pour sauce over chicken and vegetables. Place your lid on your crockpot and cook for 2 hours on high or 4 hours on low, until your chicken is cooked through the center. Allow your chicken to reach a temperature of 165 degrees F. Serve dish warm, sprinkled with feta and fresh herbs. This recipe can be stored in a sealed container in the refrigerator for 3-4 days.
Recipe yields 4 servings and originated from wellplated.com/greek-chicken.
Nutrient Analysis per 1 serving (1 piece of chicken and approximately ½ cup vegetables):
390 calories, 45g protein, 13g carbohydrates, 3g fiber, 15g fat, 119mg cholesterol and 875mg sodium
Searing your chicken in a hot skillet on the stovetop prior to placing it in the crockpot can give the meat a richer flavor that cannot be fully achieved by a crockpot alone. This isn’t always attainable if you are in hurry or necessary but a nice touch if you have time!
Visit Allie’s blog for more recipes and information about the connection between diet and cancer survivorship. Send any questions or comments to firstname.lastname@example.org.
(804) 828-8478 |Ask Massey | massey.vcu.edu