#SlowCookerMeals – Ancho Mama’s Pot Roast Recipe & Tacos!

Posted on October 3, 2014 by Jennifer FIsher

Taught a class on economical cuts of beef last night – ground beef immediately comes to mind when the word “budget” is tossed around. However, top sirloin and chuck roast are both versatile cuts that can stretch your family’s food allowance and still give you that “mmmmmm” satisfaction that comes along a nice, hearty and yet healthy beef dinner.

I’ve been in slow-cooker mode for the past few weeks and want to remind you about my giveaway for a programmable slow cooker from Hamilton Beach – this modern convenience will transform your life. I broke in this bad boy with Honey Balsamic Chicken (with 3 recipes) earlier this week. Typically when I pull the slow cooker out of the cabinet, I think of time-honored comfort foods like a fork-tender, juicy pot roast.

A chuck roast is THE cut of choice when it comes to fall-apart, fork-tender deliciousness. This budget-friendly hunk of meat may look intimidating, but there is no way you can mess it up with any type of liquid-based, low-and-slow cooking method like braising or the slow cooker. Chuck roast in the slow cooker will rock your world, just add some chopped up veggies, a little broth, the spices you like and then WALK AWAY. IT’S JUST THAT EASY. I now reclaimed the time I need to manage my crazy life and workout routine — and even indulge in frivolous hobbies like gardening, reading and catching up with friends.

If you love southwestern foods, you’ll be all over this slow cooker recipe for Ancho Mama’s Pot Roast. Ancho is just a dried poblano pepper – this flavor profile adds a mild heat and smoky flavor to recipes. For convenience, I buy ground ancho chili powder at the market – you can usually find the McCormick brand on the spice aisle.

Ancho Mama’s Pot Roast Recipe for Slow Cooker (aka Crock Pot)

1 2 ½ to 3 lb boneless beef chuck pot roast
1 medium red onion, chopped
1 cup frozen corn
2 cloves minced garlic
1 tablespoon ancho chili powder
1 teaspoon pepper
½ teaspoon salt
1 16-ounce container salsa (I used fresh salsa from produce dept.)

Trim fat from meat and cut down, if needed, to fit into 4 qt. slow cooker.
Add onion and corn to slow cooker and top with meat.
Sprinkle garlic, chili powder, pepper, and salt over meat. Pour salsa over spices.
Cover and cook on low heat in slow cooker for 8 – 10 hours or on high heat for 4 – 5 hours.
Transfer roast to rimmed baking sheet and shred. Top with strained corn, onion and salsa mixture.
Serves 8

So how can you serve this delicious dinner – well, one night we usually have it over rice and the next night is TACO NIGHT! You can’t beat the leftovers on this recipe for tacos, quesadillas or mixed into a breakfast hash.

Also, check out these 23 slow cooker meals from Cooking Light — I love this collection of recipes that represent a healthy, balanced eating plan. Easy to make comfort food CAN be good for you!

What would you do with the time saved by preparing dinner in a slow cooker? Please share in the comments.

Balsamic Honey Chicken – 3 Easy Recipes + Slow Cooker #Giveaway

Posted on October 1, 2014 by Jennifer FIsher

118

This post is sponsored by Hamilton Beach. However, all opinions, suggestions, recipes and content are my own.

Now that we’re well into the back-to-school routine, it’s time to kick back and enjoy the blessings of fall – however these are busy blessings that require chauffeuring, chaperoning and cheering from the stands. So, how am I supposed to provide a hot home cooked meal and gather the family round the table with everyone coming and going and looking at me for a ride? And, when I’m rewarded with a couple rare hours to take a break from mom mode, I’m often finishing up a work project or squeezing in a run — typically cooking dinner is not at the top of my priority list, even as a food blogger!

You parents with equally over-the-top schedules already know the two lifesaving words I’m going to say – SLOW COOKER! It was only just a few years ago that I fell in love with slow cooking, my prior history with the method was only that of an innocent child dutifully eating her dinner – I have some not-so-fond memories of old-school slow cooker meals. Mom, I know you’re reading this and it wasn’t you, I think mushy carrots and fatty meats were just culinary trends of the 70s.

These days, there are many creative and healthy recipes that can be made in a slow cooker. One of my favorite recent creations is a side dish recipe for Slow Cooker Caesar Artichokes. Side dishes, desserts, beverages – all these things can be made in a slow cooker. But, probably the most convenient slow cooker recipe is to make a big batch of beef, chicken or pork that can be rationed out over the week or frozen for later in the month. Since I’m a big fan of doing some global variation of chuck roast in the slow cooker (insane flavor and fall-apart fork tender), I thought I’d branch out and do some chicken breast — enough to last me through a few recipes for my family of 5!

Needless to say, I was pretty excited that Hamilton Beach sent me the Set ‘n Forget® 6 Qt. Programmable Slow Cooker With Spoon/Lid – the stainless-steel beauty is a real workhorse in the kitchen that will cook up ever your biggest batches in hands-free, stress-free style. It’s really helpful that this particular model has three modes — program, probe and manual. The “program mode” is super convenient for those SUPER busy days – just set the cook time and then when it’s up, the slower cooker automatically shifts over to warm. To avoid overcooking, I really appreciate the “probe mode” – here you stick a metal probe into the thickest part of a roast or other hunk of meat and, once the internal temperature you’ve indicated has been reached, it switches to warm.

Do you like to bring hot meals to holiday parties or pot luck gatherings? Another useful feature of this slow cooker is that it has travel-friendly clips that lock down the lid so you don’t end up with a big batch of chili all over your car. Want to get in on the fall slower cooker craze? I have a great chicken recipe below that can be used in three meal variations and I’m also hosting a giveaway for the Set ‘n Forget® 6 Qt. Programmable Slow Cooker with Spoon/Lid (bottom of post).

You get the idea — shred it up and use it in a zillion quick dinner recipes!

Slow Cooker Balsamic Honey Chicken Recipe

5 pounds boneless, skinless chicken breast
1 cup chopped sweet onion (like 1015 or Vidalia)
2 teaspoons dried thyme
3/4 cup chicken broth
1 ½ cup balsamic vinegar (don’t use your best)
1 cup ketchup
1/3 cup honey
1 tablespoon Worcestershire sauce
1 tablespoon Sriracha (this can be omitted if you don’t want spicy)
1 tablespoon minced garlic
1 teaspoon ground black pepper
½ teaspoon salt

Place chicken breasts in bottom of 6-quart slow cooker; cut into pieces if needed. Cover chicken with chopped onion
In medium bowl, whisk together broth, vinegar, ketchup, honey, Worcestershire, sriracha, garlic, pepper and salt. Pour over chicken in slow cooker.
Cover and cook on low for 9 – 10 hours or high for 5 – 6 hours.
Transfer chicken breasts out of liquid and place on rimmed baking sheet. Let cool for 10 minutes and then shred with fingers or fork.
Take 4 cups of cooking liquid (discarding any fat) and place in medium sauce pan. Bring to a boil and simmer uncovered for approximately 30 – 40 minutes or until volume reduced in half.
Drizzle approximately ¾ cup sauce over shredded chicken and lightly toss. Reserve remaining in refrigerator for use in other recipes.
To serve, serve between a bun or with one of the three recipes below. Leftovers may be kept in the refrigerator for up to 3 days or in the freezer for 3 months. Serves 20.

Balsamic Honey Chicken BBQ Baked Potato Recipe

1 lb. cooked, shredded Honey Balsamic Chicken (recipe above)
4 large russet potatoes
½ cup BBQ sauce (may use reserved sauce from chicken recipe)
Suggested toppings: pico de gallo, fresh cilantro leaves and queso fresco crumbles

Bake potatoes in microwave or oven until steaming and fluffy.
Slice each potato lengthwise (without cutting through bottom) and top with ¼ pound warm shredded chicken.
Drizzle with bbq sauce and favorite toppings.Serves 4.

Balsamic Honey Chicken with Fig & Snap Pea Salad Recipe

1 lb. cooked, shredded Honey Balsamic Chicken (recipe above)
6 ounces baby spring mix lettuce
½ pound figs, quartered
4 ounces sugar snap peas, halved lengthwise
2 ounces blue cheese crumbles

For dressing:

1/4 cup reserved cooked down sauce from chicken recipe (or any BBQ sauce)
1 tablespoon apple juice
1 tablespoon balsamic vinegar
1 tablespoon olive oil
1 tablespoon chopped parsley
½ teaspoon ground black pepper

Divide lettuce among 4 plates and top each portion with ¼ pound shredded chicken.
Add figs and sugar snaps; sprinkle with blue cheese
In small bowl, whisk together sauce, juice, vinegar, oil, parsley and black pepper. Drizzle over salads. Serves 4.

Balsamic Honey Chicken Pineapple Pepper Stir Fry Recipe

You just get the photo today – recipe coming next week so check back!

To enter the giveaway for a Hamilton Beach Set ‘n Forget® 6 Qt. Programmable Slow Cooker with Spoon/Lid, just follow the rafflecopter instructions below:

a Rafflecopter giveaway

#LoveYourAge and Prevention’s #R3Summit

Posted on September 28, 2014 by Jennifer FIsher

To me, the alleged compliment, “aging gracefully,” sounds so woefully outdated that I cringe every time I hear it – it’s like saying, “forget about your dreams, your purpose here on Earth is now positively correlated to your night cream’s effectiveness. Hope in a Jar, I always hated that name. It’s such an old-fashioned and sexist concept, this idea of a woman living out her middle age years and beyond with some sort of passive resignation – hanging up her goals while trying to hang onto her looks. I realize that most of the time, the term “aging gracefully” is bestowed to women who are embracing their natural beauty over a plastic surgery-enhanced appearance. Well, how wonderful (insert sarcasm); however, isn’t the focus still on the exterior image and recapturing youth?

val jen suzanne litehouse caramel cashew bars post

We love our ages — we’re fit, fabulous and all over 40!

Before any guy who reads this blog gets his boxers in a bunch, the sexism around “aging gracefully” is almost exclusively self-inflicted and further perpetuated by women. You don’t hear of some middle aged man deciding he’s too old to wear his bathing suit to the beach or arm wrestle with his juniors. I’ve never overheard two old guys gossiping about “how good” another man looks for his advancing age – they’re just one upping each other with the profit of deals inked, the size of fish caught, golf handicaps dropped or some other measure of manliness. For the most part, the men I know have audacious goals and are always moving forward despite beer bellies, balding heads and furry ears.

I think it’s time we women start focusing less on aging gracefully and instead just live all our years left to the best of our abilities – and let passion trump polish! You are never too old to keep pursing a life dream or set the bar higher on what drives you now — women like Dara Torres and Julia Child stand out in my mind. Dara Torres for sticking with her passion as a world class swimmer long after colleagues had turned in their goggles – extra Olympic gold in the process!

And, Julia Child for finding her passion later in life – she didn’t even enter culinary school until age 36 and then later wrote the iconic Mastering the Art of French Cooking which ended up as a syndicated television show she hosted well into her later years.

“Find something you are passionate about and stay tremendously interested in it.” – Julia Child

So, I’m off my soap box now and want to let everyone know about Prevention magazine’s Love Your Age Day on October 1^st. Like me, the folks here want you to actually start living life rather than worrying about how many candles are on the cake. Prevention magazine has a lot of great content on this topic in the October issue and is kicking it off with a #LoveYourAge celebration on Instagram or Twitter . Please join me in posting a picture that shows how you love your age – don’t forget to hashtag it #LoveYourAge and also #TheFitFork if you have room so I can find the awesomeness of my readers!

I have so many reasons to love my age, but today I’ll share the fitness reasons that (surprise) have nothing to do with running. First, a biggie for me this year was finally getting my muscle up in CrossFit. It took me TWO YEARS of practicing but I was not going to give up! Also, I haven’t been able to do a backbend in TWO DECADES and recently got it back this year (ha- a pun), so this will be the #LoveMyAge pic I’m going to post:

Prevention will also be hosting a Love Your Age panel featuring the amazing Andie MacDowell at the R3 Summit in Austin, Texas on October 16^th and 17^th. The entire R3 Summit is about how you can refresh, revive and reinvent yourself at any age – other topics and the health and wellness conference include beauty, happiness, health, healthy epicurean, mind and body, and peak performance (the founder of barre3, along with others, will be on site leading workouts).

If you are interested in attending (I went last year and it was AWESOME), Prevention has a special offer for my readers! Enter code R3VIB at checkout for $20 off your R3Summit ticket. Also keep up with announcements and other happenings on social media with #R3Summit. Wear your workout gear and I will see you there!

What accomplishment are you most proud of this year? How do you #LoveYourAge ?

This post is sponsored by Prevention magazine, I received passes to the conference and other goods in exchange for promotion. However, all opinions and commentary are my own.

Healthier Comfort! {Lightened} Cheesy Cauliflower Quinoa Casserole Recipe

Posted on September 24, 2014 by Jennifer FIsher

When you hear the words “melted cheese,” what comes to mind? I think of all kinds of comfort foods like homey mac & cheese, ginormous slices of mozzarella blanketed pizza blanketed, and hot Tex Mex queso and a basket of chips. However, all this ooey, gooey goodness comes with high-fat, high calorie consequences if I’m not careful. But, there are a few tweaks and tricks that will allow you to enjoy cheese in recipes while keeping you light on your feet (and hands)!

My cheese tips & tricks will keep you light on your feed (and hands)!

First of all, portion control. Just because you CAN eat a whole batch of cheese sticks, doesn’t mean you should. Second, moderation in the use of cheese as an ingredient – if a recipe calls for 1 cup, cut back and see if a little less will still yield the same effect. If you don’t want to sacrifice the “creaminess,” often you can also substitute a little Greek yogurt or a roux made with low fat milk as in my {Lightened} Cheesy Cauliflower Quinoa Casserole recipe below. Another way to keep cheese the star of the dish without globbing it on is to use a high quality cheese. Fresh cheese and artisan cheese taste so much better than the dried out, shredded stuff hanging in the bags at the supermarket – the taste is more pronounced and therefore you can use less!

Recently, I took advantage of this last healthy cheese tip, by making a comforting casserole with a ton of healthy swaps. First off, I used one of my favorite cheeses – Kerrygold Aged Cheddar – as the topping on my {Lightened} Cheesy Cauliflower Quinoa Casserole. Kerrygold Aged Cheddar is a cheese made from the milk of grass-fed cows and then aged for taste for one year – it’s described as “rich and full-bodied with a smooth finish” and I agree (nom,nom). By using aged cheddar as the bold accent on top of the recipe, I was able to cut significantly on the cheese used within the interior of the casserole – in fact, only two ounces were stirred into the easy roux that had been kept light with low-fat milk and just a skosh of canola oil (no butter)! Also, instead of traditional rice or noodles, I used quinoa in this healthy casserole recipe for added protein – although it has no meat, it could make a hearty side dish as part of a Meatless Monday dinner. Oh, and it has cauliflower – it just seems to turn to creamy, dreamy butter in this dish!

{Lightened} Cheesy Cauliflower Quinoa Casserole Recipe

1 ½ tablespoons canola oil (divided)
1 cup uncooked quinoa, rinsed and drained
1 ¼ cup water
1 12-oz bag microwave-in-bag frozen cauliflower florets
½ teaspoon salt
½ teaspoon ground black pepper
1 ½ cups chopped sweet yellow onion
1 tablespoon minced garlic from jar
½ cup 1% milk
2 ½ Tablespoons all-purpose flour
1 ½ cups chicken stock
½ cup grated Parmesan cheese (2 ounces)
1 cup sharp cheddar cheese (4 ounces)

Heat medium sauce pan over medium-high heat. Add 1 ½ teaspoons oil and coat pan. Add quinoa and cook for 2 to 3 minutes until lightly toasted; stir frequently.
Add 1 ¼ cups water and bring to a bowl. Cover, reduce heat and simmer for 15 minutes or until water is absorbed.
Preheat oven to 400 F degrees.
In large skillet, add remaining 1 tablespoon oil in pan and sauté onions for 3 to 4 minutes until softened and turning golden. Stir in garlic during last 1 minute of cooking.
In small bowl, whisk together milk and flour; stir chicken broth, salt and pepper into this mixture.
Add milk-broth mixture to skillet and bring to a boil; stirring constantly for 2 minutes or until thickened.
Remove skillet from heat and stir in Parmesan cheese until melted.
Microwave cauliflower according to package directions. Carefully remove from bag and very coarsely chop.
Stir in quinoa and cauliflower into Parmesan mixture.
Place in 1 ½ to 2 quart baking dish that has been lightly coated with cooking spray. Or, you can do in individual ramekins as pictured below.Top with grated cheese.
Bake at 400 F degrees for 15 – 20 minutes, or until heated through and cheese bubbling and lightly browned on top.
Serves 6 – 8.

Okay, so I won’t lie. I was inspired to make this cheesy, delicious dish after getting my October issue of Cooking Light magazine. Hello, the headline is “Our Best Cheese Dishes” and it included a kid-friendly, make-ahead recipe for a Broccoli Quinoa Casserole with Chicken — of course, I HAD to tweak it and make it my own. Check out some of the other healthier cheese recipes from Cooking Light – you will be drooling!

What is your favorite type of cheese or recipe using cheese?

This post is sponsored by Cooking Light and KerryGold. I received free products / gifts in return for this post; however, all opinions and content (unless otherwise noted) are my own.

Great Grapes! An Awesome Fall Fruit for Running & Recipes

Posted on September 21, 2014 by Jennifer FIsher

We all know grapes taste great and are a healthy snack; it only makes sense that they can be the perfect little pick-me-up in a running nutrition plan. While there is a growing contingent of people trying to avoid carbohydrates all together, foods that provide both simple and complex carbs are needed to optimize athletic performance and recovery. Most (but not all) carbs in your diet should be “complex” to provide a steady state of energy. Basically, because of the starchy cell structure in complex carbs (like whole grains and potatoes), your body takes longer to break them down and, therefore, sends the glucose through your bloodstream at a slower pace – less chance of a sugar high and subsequent crash. But sometimes you need a quick source of energy, especially if you’re a runner, athlete or need some quick brain power – this is where the simple carbohydrates come in. Simple carbohydrates can be refined (like table sugars, candy, syrups and processed foods) or natural – always go for the natural because you also get the added benefit of vitamins, minerals and other nutrients found in the food!

Grapes are all-natural, simple carbohydrates that are easy for runners to consume for quick energy. Eat a handful before you go out for a run or recover from your workout with a smoothie made with grapes and a little protein powder. One thing I love about using grapes in my running diet is that they can be frozen and packed in a zip-top bag for a mid-workout snack on long run days or marathon races – so much healthier that a refined sugar goo! And, when you consider that grapes are about 80 percent water, they’re a good food source for hydration. How very thoughtful of Mother Nature to have individually “wrapped” each grape for less mess – you couldn’t take slices of banana along like this!

There is a “bunch” of health research that athletes will appreciate knowing about grapes. For example, a study published in Molecular Nutrition and Food Research found that compounds in red grapes (and blueberries) may boost the immune system when combined with vitamin D. Also, according to the California Table Grape Commission, all grapes (whether green, red, purple or black) are an abundant source of antioxidants and other polyphenols that can help neutralize harmful free radicals responsible for cell inflammation but also helps lessen the chance of being afflicted with one of many harmful health conditions including cardiovascular disease, diabetes and some cancers.

I also love to use grapes as an ingredient in my recipes – that is if I can keep them away from my kids who have been known to devour five pounds in a single day. I recently developed this fall fruit salad recipe for the Litehouse Food’s Living Litehouse Blog – Grape Walnut & Blue Cheese Salad Recipe! Oh, the combination of sweet grapes with the pungent cheese and crunchy nuts is divine!

Grape Walnut & Blue Cheese Salad Recipe

2 lbs grapes (any variety or assorted)
6 oz. crumbled blue cheese
1 cup raw walnut halves
2 tbsp olive oil
2 tablespoon red wine vinegar

Wash grapes and pat dry. Add to bowl, sprinkle with blue cheese crumbles and walnut halves. Drizzle on olive and and vinegar; toss. May be made ahead and kept in the refrigerator. Serves 8.

Another favorite way to creatively use grapes is to skewer them up like little tomatoes when grilling, like I did in the recipe from the summer – Lemon Lime Chicken with Grilled Grapes Recipe! If it’s already too chilly to grill outdoors, you can still grill grapes (which are at their peak in the fall season) inside on an indoor grill or stove top grill pan.

And, check out my makeover on an all-time, all-generation pleaser – the Purple Cow! But, instead of ice cream, I’ve turned this purple treat into a healthy smoothie made with a Core Power High Protein Shake! Or, you could substitute your favorite type of milk instead in this recipe for Purple Cow Protein Smoothie.

Purple Cow Protein Smoothie: Blend together 6 ounces Concord grape juice, 6 ounces Vanilla Core Power (or milk of your choice) and 3/4 cup frozen grapes. Top with whipped cream and acai berry powder, if desired. Serves 1.

What is your favorite way to eat grapes (wine doesn’t count)?

What is your go-to snack to pack for a long run?

thefitfork.com

The Fit Fork

Author Archives: Jennifer FIsher