Rotisserie Chicken or Chicken Breast…and how to Repurpose the Left Overs

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Rotisserie Chicken or Chicken Breast…and how to Repurpose the Left Overs

 

Rotisserie Chicken can be found at most groceries stores and is an easy way to have a hot meal for dinner with little to no effort.

 

Buy the Rotisserie Chicken or Chicken Breast

Carve and pair with Brocolli Slaw Salad

Top with Favorite Dressing

 

Repurpose the Leftovers Italian Panini/Quesadilla

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Ingredients:

Left over Rotisserie Chicken or Chicken Breast

Flat Outs

Jar of Spaghetti Sauce

Shredded Mozzarella Cheese

Butter or Non Stick cooking spray

 

Spray frying pan with non-stick cooking spray. If using butter put 1 TBS of butter in the pan. Set burner to medium heat. Add flat out or fold it. Leave for 2-3 minutes. Flip flat out. Slice chicken into thin strips and add to fold it. Top with shredded mozzarella and 2-3 TBS of spaghetti sauce. Let cook and toast open faced for 2 minutes. Fold over making a paninini and leave for another 2 minutes. Remove and done.

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Repurpose the Leftovers as a Ranch Wrap

 

Ingredients:

Left over Rotisserie Chicken or Chicken Breast

Flat Out or Fold Its

Baby Spinach

Light/Low Cal Ranch Dressing

 

Carve a fist size serving of the Chicken Breast. Place strips of chicken in the Flat Out or Fold It. Drizzle with ranch dressing. Add spinach or any other fresh vegetable and roll into a wrap.

 

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Hy-Vee Sycamore @LisaBrandt63

Eat by Color Pepperoni Chicken in a Crock Pot or Slow Cooker

Eat by Color Pepperoni Chicken in a Crock Pot or Slow Cooker

 

pepperoni-chicken-eat-by-color-crock-pot

 

Get MORE Eat by Color Recipes Here!

Eat by Color Pepperoni Chicken in a Crock Pot or Slow Cooker is a great recipe that you can prep and freeze in advance.  Simply pull out of the freezer, let thaw and put in the crock pot.

 

1/2     cup    chicken broth

1 1/2  teaspoon     tomato paste

1/2    teaspoon     Italian seasoning

1/4    cup    black olives, sliced

1 1/2  ounces        turkey pepperoni slices (about 20), cut in half

1/2    cup    mozzarella, shred

4      each  chicken breast

 

Prep in Advance:

  1. Place chicken broth, tomato paste and Italian seasoning into a quart-size bag.
  2. Place olives and pepperonis into a quart-size bag.
  3. Place cheese into a snack-size bag.
  4. Place chicken into a gallon-size bag.

 

Cooking Day:

  1. Place chicken breast into crockpot and season with salt & pepper (not included)
  2. Place pepperoni and black olives on top of chicken.
  3. Cut corner off of sauce bag and squeeze evenly over chicken.
  4. Cook on low for 6 – 7 hours or on high for 3 – 3 1/2 hours.
  5. 10 minutes before serving, sprinkle cheese on top of chicken; cover and allow to melt.
  6. Using a slotted spoon, transfer chicken to plates and discard remaining liquid.

 

 

Get MORE Eat by Color Recipes Here!

 

 

 

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are available on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken

Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken

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Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken

Eat by Color Cilantro Lime Crock Pot or Slow Cook Chicken is a great meal that you can prep in advance and cook later.  It is great in tacos or as a meal with a couple of your favorite sides.  The best part is that this meal can be prepped in advanced and frozen to be cooked later. This means that on the busies of days you can have a fresh warm meal waiting for you and your family when you get home from the busy day.

Get more recipes here.

 

Ingredients:

 

4         each    chicken breast

2         each    limes, juiced

1         bunch cilantro, chopped

1         (16 oz) bag    corn frozen

1         teaspoon        garlic, minced

1/2    each    red onion, chopped

1         can      black beans, rinsed

1         teaspoon        cumin

salt & pepper to taste

 

Prep Day:

  1. Place all ingredients into a gallon-size bag.
  2. Freeze flat.

 

Cooking Day:

  1. Thaw.
  2. Place contents of bag into a slow cooker.
  3. Cook on LOW for 8 hours or HIGH for 4 hours.
  4. May serve with tortillas and favorite toppings.

 

Get more recipes here.

 

 

 

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FitWorkz offers Eat by Color Nutrition counseling to DeKalb, Sycamore, Malta, Genoa and more. Eat by Color teaches simple easy to use methods to making better nutrition choices. Find out more today at EatbyColor.com.

 

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author (all of his titles are on Amazon), and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast FREE on Itunes (just search Get Fit and Live Healthy on Itunes).

 

On Amazon search for Eat by Color, Get Fit and Live Healthy, and Exercise Galore!

 

 

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Baja Mango Salsa

Baja Mango Salsa

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Baja Mango Salsa, This is a great spin on Salsa. Best served with fish… we would have used it on Mahi Mahi or Wahoo…but living in the Midwest the pickings were crazy slim at the fish counter. So we used chicken. ☺

3 Mangos
2 Roma Tomatoes
1 Bunch of Cilantro
1 Fresh Lemon
1 Fresh Lime
Pink/Himalayan Salt
Optional
Red Onion (half)
Grapefruit (juice of ¼)

 

 

 

Wash everything. Dice the mangos and tomatoes. Chop the cilantro. Quarter each the lemon and lime. Combine everything in a large bowl and squeeze juice from lemons and limes. Let sit over night in the refrigerator. Use a topping on chicken or fish tacos. Can also be used with tortilla chips in place of regular salsa.

Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

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Cheesy Chicken and Rice Recipe, Eat by Color

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Cheesy Chicken and Rice Recipe, Eat by Color

Get the recipe here

http://eatbycolor.com/?p=1464

 

Ingredients

  • 1 lb boneless skinless chicken breasts
  • 1 (10.5 oz) can cream of chicken soup or cream of mushroom
  • 1 (8 oz) box Zatarain’s Yellow Rice Mix (or your favorite yellow rice)
  • 1 cup cheddar cheese, shredded
  • 1 (15 oz) can whole kernel corn, drained

 

Optional

1 onion, diced

1 green bell pepper, diced

Cheesy Chicken and Rice Recipe, Eat by Color is one of our favorite recipes.  A successful week of eating means food prep is a must! Planning and prepping meals is cost effective and has the biggest impact on whether or not you stay on track. No matter how busy, crazy kids schedules, mandatory overtime or whatever… Food prep is the secret sauce to not blowing your nutrition. So what is in the puc? Crock pot cheesy chicken andrice good for 2-3 meals for 2 adults, marinated in italian dressing chicken breasts to grill, round one of eggs. More reciepes at EatbyColor.com. Want the cheesy chicken and rice recipe? Drop your addy in the comments. ‪#‎iifym‬ is no peob as you can adjust any or all ingredients. Of course ‪#‎eatbycolor‬ you have it easier as there is nothing to count.

 

Instructions

Cheesy Chicken and Rice Recipe, Eat by Color is one of our favorite recipes.  Place chicken in the bottom. If using the optional pepper and onion… top with diced onion and green pepper. Pour soup on top of vegetables and place lid on top of slow cooker. Note you can can use frozen chicken and many do BUT most food folks suggest using thawed chicken. So thaw your chicken or buy fresh.

Cook on low for 5-6 hours or on high for 3-4 hours.

When you get home form work or about 30 minutes before the chicken is done cook the rice. Follow the direction on the box.

When chicken is finished cooking, shred the chicken using two forks and add in cheese, corn and rice. Mix and done.

 

Crock pots make life easy. Stock up on the ingredients for your favorite crock pot foods. Don’t buy one box of rice buy a couple along with cans of soup and load the freezer with frozen chicken. Once again being prepared will go a long way to helping you reach your goals.

 

More Recipes

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Ray Binkowski is the owner of FitWorkz a hybrid training gym in DeKalb, IL, author, and trainer. He has lost over 60 pounds and kept it off for over 15 years. He has worked with thousands including professional athletes, police/fire/military, physique competitors, even corporations like 3M, and most often people looking to make a long term change in health, wellness, and weightloss. Plus the Get Fit and Live Healthy podcast.

 

 

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Shredded Chicken Ranch Tacos-Eat by Color Style

IMG_3027Shredded Chicken Ranch Tacos

Sometimes tacos get old and boring.  One way to spice that up tacos is to get creative.  Thinking out side of the box why not mix ranch and taco seasoning?  Here is a great way to to just that shredded chicken ranch tacos.  Plus since this is a crock pot meal it is one you can get started and come back in a few hours to a meal that is done and ready to eat.

 

 

 

Ingredients:

2 Lbs Boneless, Skinless Chicken Breast

1 Packet of Ranch Dressing Mix

1 Packet of Taco Seasoning

Chicken bouillon or Chicken Stock

Wash and put the chicken in the crock pot.  Dump the ranch and taco packets in.  Drop one bouillon cube in.  Add 1-1.5 cups of water.  Cook on low for 5-6 hours or until done.  When done the chicken will shred very easily.  Shred with spatula and fork.  Serve on your favorite taco shells.  We like to use fold-its instead of tortillas.

 

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Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Unboring Sliced Chicken Tacos-Eat by Color Style

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Unboring, sliced chicken tacos.  These sliced chicken tacos were so good they were GONE before I could get pics.  So all you get is a pic of the chicken after the first few tacos were made and the recipe.

Ingredients:

2 Lbs Boneless, Skinless Chicken Breast

2 Packets of Taco Seasoning

Flatouts or Foldits

Sour Cream

1 TBS Olive Oil

1.5 Cups of Water

Use culinary scissors to slice the chicken breast thin.  Sautee chicken in olive oil.  Once the chicken is cooked (use a meat thermometer if you need too) add the taco seasoning and water.  Simmer and make sure the taco seasoning is thoroughly mixed with the chicken.  Dunzo!  We used the flatouts instead of tortillas and topped with sour cream.

 

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Unboring Baked Chicken Parm with Italian Sausage Gravy Recipe-Eat by Color Style

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Unboring baked chicken parmesan recipe.  Simple way to make chicken fun again.

Ingredients:

2 lbs Boneless, Skinless Chicken Breast

1/2 Sweet, Ground Italian Sauasage

1 Diced, Vidalia Onion

4 TBS Parmesan Cheese

4 TBS Panko

1 Jar of your Favorite Spaghetti Sauce

1 TBS Olive Oil

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Preheat oven to 400F.  Brown the grown italian sausage and diced onion and set aside.  Wash the chicken.  Mix the parmesan and panko.  Dip and flip the chicken in the panko/parm mix.  Put olive oil in bottom of oven safe dish.  Place chicken in dish and dish in oven.  Back for 30-40 minutes.  In a sauce pan combine Italian sausage, onion and spaghetti sauce.  Saute’ and make a gravy.  Remove chicken from oven and top with gravy.  Feel free to top with more parm and even some mozzarella cheese.

 

 

Would you like some more fast, easy Eat by Color Meal Recipes?

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

Eat by Color Roasted Balsamic and Honey Chicken

 

Un-boring Eat by Color Roasted Balsamic Honey Chicken.  Once again a little creativity goes a long way to breaking up the same old same old with chicken.  Check out the spice section or if local hit The Olive Oil Experience.  The only limit to your options with chicken is your mind.

Roasted Balsamic and Honey Chicken

  • 2tsp Honey
  • 2tsp balsamic vinegar
  • 1 garlic clove
  • basil, salt + pepper
  • 2 chicken breasts

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Eat by Color Honey Glazed Chicken Recipe

 

 

Eat by Color Honey Glazed Chicken Recipe.  Up the taste on an old staple the chicken breast.

Honey Glazed Chicken

  • § 2 6oz skinless, boneless, Chicken Breasts
  • § 2 Tbsp. Dijon Mustard
  • § 2 Tbsp. Honey
  • § 2 Tbsp. Lemon Juice
  • § 1 tsp. fresh Rosemary

Mix all of the ingredients less the chicken breast.  Use a basting brush and coat the chicken breast.  Then bake or grill chicken just like you always do.   NOTE: Break out of the norm.  Add some spice.  Check out great local stores for spices.  For us The Olive Oil Experience has a never ending option of oils, spices, and seasonings.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

 

 

Eat by Color Chicken Surprise

This recipe is a favorite of mine and my husband.  It’s quick and easy to make so it makes a great weeknight meal plan.  The best part about this recipe is you can make as much or as little as you want, and you can add any spices or seasoning you want to make it your very own; hence why it’s called a “surprise”, because even if you use the same ingredients, it will taste a little different each time, but just as delicious as the previous time.  I make this once a week, but enough to last me all week; at least one meal a day.

Ingredients:

1 package fresh chicken breasts (I buy the big pack from Walmart: usually has between 6-8 chicken breasts in it)

Peanut, Grape seed, Olive, or Coconut Oil (amount will vary on how much chicken you’re making; 2 TBS per 6 oz of chicken is a good measurement)

Spices, seasonings, and/or herbs of your liking!  *Stick to Mrs. Dash seasonings if you can; also anything with spice is good!*

Minced garlic (optional)

Chicken Surprise 2

 

Directions:

Add in the cooking oil of your choice (peanut, grape seed, coconut, or olive oil) into a pan (I prefer using a wok but it’s not mandatory).  Cut your chicken breasts into cubes.  Add into your pan with your cooking oil.  Put on the stove and start it up.

Chicken Surprise 1

 

At this time, add in your minced garlic (optional).  Let the pan and oil heat up a bit, then you may stir your chicken around.  At this time, add in some of your spices and seasoning.  Let the chicken cook for a few minutes, then stir again.  Add a few more of your spices and seasonings, let it sit in the chicken for a few minutes, then stir again.  Repeat this process depending on how many spices and seasonings you are adding, and how much of each you are adding.  Don’t let the chicken cook too much otherwise it’ll dry out.  Once you’ve added everything you want, you are done.

I normally top this on a salad, and add some sliced almonds for a crunch.  The chicken also pairs well with brown rice, quinoa, sweet potato, and veggies.  A great way to incorporate chicken into your Eat by Color lifestyle!

Chicken Surprise 3

Would you like some more fast, easy Eat by Color Meal Recipes?

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

Crock Pot Chicken Enchilada Soup-Eat by Color Style!

aCaptureTell me that does not look good….heck yeah it does.  Here is the best part it is crazy EASY to make.  All you need is a crock pot or slow cooker.  Crock pot chicken enchilada soup “Eat by Color” style.

Ingredients:

2 boneless skinless chicken breasts (about 1 pound)
2 cups good-quality chicken stock
10-ounce can red enchilada sauce

2 (14-ounce) cans black beans, rinsed and drained, OK this is OPTIONAL!  Want lower carb ditch the beans.
1 (15-ounce) can whole-kernel corn**, drained
1 (4-ounce) can diced green chiles
2 cloves garlic, minced
1 white onion, peeled and diced
1-2 chicken bouillon cubes
1 teaspoon salt, or more/less to taste

Get Crazy Ingredients:

You can really get nuts here.  Go with what you have in the house already; chopped fresh cilantro, diced avocado, diced red onion, shredded cheese, sour cream, tortilla strips/chips.

Toss everything into the slow cooker.  Cook on low for 6-8 hours….or high for half as much time.  Top  with your favorite get crazy ingredients and boom you are done.

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Would you like some more fast, easy Eat by Color Meal Recipes?

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Rotisserie Chicken Wrap Recipe-Eat by Color Style!

IMG_0513How many times have you walked past one of these at the grocery store?  Probably every time at the store.  The rotisserie chicken is already cooked and ready to go.  You can do any number of things with one of these birds.  For the price and convenience they are a great lunch or dinner option…yes lunch!  If you work by a grocery store one of these birds can be lunch!  For less than a meal at a restaurant and less time too!

Shred the chicken…trim the skin and you will ditch most of the fat.  Put some olive oil in a frying pan.  Put the chick in the pan.  Add some of your favorite vegetables.  Saute and you have a meal.

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Once the vegetables are starting to soften call it done.  This also will make a great wrap.  Once again I am in the tank for the Fold It’s! 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Low Carb Chicken Stir Fry of Sorts-Eat by Color Style!

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Quick and easy.  Peppers, chicken, onions, sour cream.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Low Carb Wrap-Eat by Color Style

IMG_0995Left overs can get mundane but they do not have to.   Sometimes eating the same thing a few days in a row can lead to  binging on something you really should not have.  Keep it interesting.  Here is one way to do that.  Turn that left over crock pot/slow cooker shredded chicken into an incredible wrap!

Ingredients:

Shredded Chicken (left over from crock pot meal)

Bag of frozen vegetables (left over as well)

Olive Oil

CaptureCombine chicken, veggies, and oil in sauce pan.  Saute.  Then get your flat out or fold it wrap and wrap it up.  Done!  Great tasting low carb wrap using left overs in minutes time!  Top with some cheese, hot sauce, or even guacamole!

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Low Carb Egg, Vegetable, Chicken, and Sausage Wrap-Eat by Color Style!

CaptureLow carb, egg, vegetable, sausage wrap.  Here is the best part.  I used left overs.  Better part this took no time to make AND it is highly portable to so great to eat on the on the go.  It is also a great spin on a wrap for lunch.

Ingedients:

Vegetables (left over broccoli, carrots, and cauliflower basically a California blend)

Grilled Sausage (left over)

Rice (quinoa or cous cous will work too and yes this was a leftover)

Grilled Chicken (another left over)

Flat Out Wrap (the flax flavor are my favorite.  I can not say enough about these they are high fiber and taste great)

Eggs

Olive OilIMG_1330

Toss everything except the wrap in to a flying pan with some olive oil.  Everything has already been cooked so just warm every thing up in the pan.  In a second frying pan scramble some eggs.  You can go two to three egg whites to one whole egg to drop the calories or macros if you are so inclined.

Add to a Flat Out.

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Top with salsa, hot sauce, or what ever floats your boat.  This is a great low carb, high protein, high fiber, vegetable, sausage, and chicken wrap!

 

 

 

 

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eat By Color Easy Chicken For The Week!

shredded chicken ebc

Summer is a fun, yet busy time of the year. We are constantly on the go which makes grabbing food on the go happen probably more often than we’d like it to! I have found that by making this crock pot chicken on Sunday helps to keep me in check for the entire week! I like to throw lots of veggies to cook with the chicken for a quick, portable, pre-made, take along Eat By Color Meal. The other night I ate my healthy portion and added BBQ sauce to some for sandwiches for the rest of the family before we ran off to baseball. The possibilities are endless……

Staying prepared equates to you staying on track!

Ingredients
4 (4 oz) Chicken breasts
2 cups Chicken stock (or 2 chicken bullion cubes + 2 cups water)
Optional: Salt and pepper to taste, 1 pkt stevia, 1/4 tsp garlic powder, or any other seasoning of choice

Nutrition Breakdown
4 Servings (each serving yeilds 1/2 cup shredded chicken)
184 Calories per Serving
2 g Fat
0 g Carbohydrate
0 g Fiber
0 g Sugar
37 g Protein

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Eat By Color Salsa Chicken

salsa chicken ebc

This is one of my absolute favorite meals. Easy to make and so versatile you can use it in a number of different ways all week long!
Here are a few suggestions:
Serve as a wrap
Serve over brown rice
Serve in a salad
Use tortilla chips as a spoon
Just eat it cold and your protein and veggie servings are covered!

If you are doing once/week food prep, I suggest doubling the recipe. Because of the many meal options, this is also a wonderful dish to use at parties in place of the usual italian beef or pizza and so much better for everyone!

Minutes to Prepare: 5
Minutes to Cook: 6-8 hours on low
Number of Servings: 8

Ingredients
2 pounds (32 ounces) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tablespoons Taco Seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
1/2 cup carrots, shredded
3 tablespoons sour cream, reduced fat

Salsa Chicken is easy to make; just put all the ingredients in a slow cooker and let the machine do the work. There are infinite variations, and your family is guaranteed to like each one.
15 minutes to prepare; 6-8 hours of active cooking time
Makes 8 one-cup servings of chicken.

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, (do not us too much water! If chicken becomes too runny, place in a strainer for a bit) set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.
Makes eight 1 cup servings.

MAKE YOUR OWN TACO SEASONING:

Makes 2 Tablespoons:
2 tsp hot chilli powder
1.5 tsp paprika
1 tsp onion powder
½ tsp sea salt
½ tsp garlic powder
½ tsp ground cumin
½ tsp oregano
¼ tsp freshly ground black pepper or to taste
1 pinch cayenne pepper (optional)
1 pinch red pepper flakes (optional)

This article is the courtesy of Raymond M. Binkowski former fat buy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor

Blackened Chicken Breast Over Cilantro Lime Quinoa with Greek Yogurt Avocado

avocadoc chicken ebcBlackened Chicken Breast Over Cilantro Lime Quinoa with Greek Yogurt Avocado Puree

Ingredients:
2 boneless skinless chicken breasts
½ teaspoon paprika
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon cumin
1 teaspoon olive oil
2 cups low sodium chicken stock
1 cup quinoa
Juice and zest from two limes
Dash of salt and pepper
2 tablespoons cilantro, chopped
2 avocados
3 oz plain Greek Yogurt

Directions:
Combine all dry seasonings in a small bowl. Mix together and season both sides of a chicken breast. Add the teaspoon of olive oil to a large pan or skillet. Heat over medium/high heat. Add chicken, cover with lid, and cook for 7 minutes on each side. Add chicken stock and quinoa to medium saucepan. Bring to simmer over medium/low heat. Reduce to low and simmer for 10-15 minutes with lid on, until all the stock has been absorbed. Once chicken breasts are finished cooking, allow to cool before slicing. Toss cooked quinoa in lime zest, lime juice, salt, pepper, and chopped cilantro. Combine avocado, Greek yogurt, teaspoon of lemon juice, and a little cilantro in a mini-food processor. Add milk to desired consistency.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz.  Its intent is to be shared.  If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety.  So please feel free to share, you just might change a life!

 FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

 

Eating to Lose Weight in Minutes!

Do you want to be successful at losing weight and getting in shape?  Good news with a little help and info the steps are the same as they are to be good at anything.  Set a goal, plan, prepare and execute your plan.  That is all fine and dandy but you are busy like everyone else.  Who has the time to set goals and make plans?

Here is a fast on the go recipe.

Left Over Chicken off the grill (click here for another great recipe.)

Cucumber (I got my from the garden)

Plain Greek Yogurt (we like the Chobani, great replacement for sour cream)

Tortillas (truth be told these are regular, white flour and not the best but I worked with what I had)

Plate (you have to put the food on something J )

 

Slice the chicken

Peel the cucumber and slice

Put both on a tortilla and top with yogurt.

 

Done in minutes.

***Salsa would have been great on this, but  we were out so I hit them with some hot sauce.

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Lose Weight with Your Leftovers

 

leftovers

 

A few months ago chicken was getting boring.  Boring as in no interest to prepare or eat chicken at home.  Funny but ordering chicken at a restaurant was not boring. 

Eat enough of the same foods often enough and this will happen.  I used to think I was different and this did not apply to me.  Then it happened with tuna and now chicken. 

The fix, get creative.

To spice things up I started grilling a bunch of chicken, nothing new with the grilling chicken part.  Then put it in the fridge overnight.  Next day for dinner I slice the chicken thin.  Great on sandwiches (better than a high end deli meat…plus next time you are at the deli counter look at the chicken breast and wonder what type of chicken has a perfectly rectangular breast?), in salads, or sautéed in olive oil.

Before we get into the food prep let’s talk leftovers.  There are a few benefits to left overs that are easily overlooked.

1)  They are fast, you already cooked them.

2)  If you eat them you cut back on wasted food.

3)  Cheaper than eating out.

4)  You can Lose Weight with Your Leftovers.

In summary, your left overs are fast, convenient, can save you money, and can help you lose weight.

Chicken sautéed in olive oil.

What you need

  • Chicken, grilled the night before or fresh off the grill
  • Tomatoes, from your garden if you can
  • Garlic, fresh pressed or take the lazy route from a jar or shaker
  • Spices, anything interesting from the spice cabinet, get CRAZY with the spices
  • Olive Oil

 

 

Slice the chicken

Add oil to sauce pan and apply heat

Add chicken, sliced tomatoes and spice

In minutes you are done.

I made this for my wife and me last night after a long day.  It was about 9 PM and I worked with what we had in the fridge and the garden.  Start to dishes in the dish washer took less than 20 minutes.  This would have been better with spinach, parmesan cheese, and some fresh mozzarella cheese.  

How do you lose weight with leftovers?  Use “Eat by Color” as a guide to come up with your leftover food combinations, then get creative.  “If you can paint by number you can ‘Eat by Color’ to lose weight!”   Get your two free chapters of “Eat by Color” today!~

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *

Is your Chicken boring?

In my book “Eat by Color” Chapter 2, Food, What is it and are We What We Eat?  We are what we eat.  Maybe not literally, but food is 90% of our success.  Get food right and you are on the home stretch.  Know what to eat is the first thing that needs to be addressed.  Next, how do we make the right foods easy to prep, make and eat even on the go? Plus if it goes old and boring you will quit eating it. 

I grill year round…it is always a great time to fire up the grill and cook outdoors.

 

Chicken, The Remake I

Look it can be boring and quickly lead to the ole “chicken again, ugh.”    Chicken can be fast, easy and reused.

What you need

Chicken

Mixed pack of peppers

Spices, garlic (if lazy else use fresh), oregano, a mixed grilling spice

Olive Oil

Grill a couple chicken breasts and maybe some peppers.  Go ahead and put the peppers right on the grill, wash em first.  Covers meal for day one and then day two.

 

Chicken, The Remake I

Chicken and peppers on the grill!

 

 

 

 

 

Done! Note I steamed some green beans and they are on the plate too!

 

 

 

 

 

Re-Using the Remake I

Day three, reinvent the chicken.  Slice the chicken, cold out of the fridge.  Slice and dice some onions and some of the peppers you did not cook on day one.  Put some olive oil in a frying pan.  Add the vegetables and sliced chicken. 

 

Chicken, The Remake I

Sliced chicken, peppers, and spices.

 

 

 

 

 

Get crazy with some parmesan or mozzarella.

Boom, done.  Chicken Remade.

 

 

 

 

Chicken the Remake II

What you need

Chicken

Mixed pack of peppers

Spices, garlic (if lazy else use fresh), oregano, a mixed grilling spice

Olive Oil

Italian Salad Dressing

Shish Ka Bob bamboo skewers

Using chef scissors, no idea what they are really called but the usually come with a knife set in a wooden block.  Cut and cube the chicken, peppers, and assorted vegetables you may use.  Get some bamboo skewers, my brother in law is Dennis Lil’ Drago of the original Chicago Dragobobs and he has made a million shish ka bobs and only uses the bamboo..why they don’t splinter or break!  

Skewer the chicken, peppers, and any other vegetables.   Go chicken-vegetable back and forth. 

 

Skewer and put on the grill!

Put on the grill, drizzle some olive oil and Italian dressing over them and dust with your favorite spices.  Done!  Covers meal for day one and then day two.

 

 

Ready to come off the grill!

 

 

 

 

Re-Using the Remake II

Day three.  Grab your left overs, if there are any.  Strip the chicken and veggies off the skewers with a fork.  Slice and dice some onions and some of the peppers you did not cook on day one.  Put some olive oil in a frying pan.  Add the vegetables and sliced chicken.  Boom, done. 

 

Chicken, Remade II

Chicken Remade, again.

 

 

Cook time is less than a half hour.  Plus when I did Remake I was also cooking 2 lbs. of venison chili (see the Eat by Color facebook page for pics of the venison chili) at the same time and boiled 2 dozen eggs.  Food for my wife and I for the better part of a work week.

That is it for now.  I have to skewer some of the original Dragobobs….then start my grill.

 

This article is the courtesy of Raymond M. Binkowski former fat guy, author of “Eat by Color”, personal trainer and owner of FitWorkz. Its intent is to be shared. If sharing the previous following statement MUST be included any time this article is reproduced in part or entirety. So please feel free to share, you just might change a life!

 

FitWorkz.com * Eatbycolor.com * Twitter @eatbycolor * facebook.com/EatbyColor *