Slow Cooker Chicken Quinoa Chili

Notes: So easy. Makes a lot so I should probably freeze it.

Servings: 8-10 | Prep Time: 5 minutes

Ingredients:

  • 1- 28 oz can diced tomatoes
  • 1-14 oz can diced tomatoes with green chilis
  • 1-15 oz can black beans, rinsed and drained
  • 1-15 oz can chili beans, rinsed and drained
  • 1-15 oz can corn (can omit) rinsed and drained
  • 2 cups chicken broth
  • 2 large boneless skinless chicken breasts
  • 2 tsp garlic powder
  • 2 tsp cumin
  • 1/2 tsp red pepper flakes
  • 2-3 tsp chili powder
  • 1 cup quinoa, rinsed
  • toppings (cheese, sour cream, avocados, etc)

Directions:

  1. Make sure you rinse quinoa and the add everything to a slow cooker.
  2. Cook for 6-8 hours on low or 4-6 hours on high.
  3. Remove chicken and shred with 2 forks, Return to slow cooker.
  4. Garnish with cheese, sour cream, avocados and tortilla strips.

 

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THM Menu #2

Monday:

  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Crispy Salmon (THM book, pg. 283) with steamed broccoli and a pat of butter
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (S) Egg Roll in a Bowl

Tuesday:

  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: (E) Apple Spice Muffins – 2
  • Dinner: (S) Crockpot Creamy Chicken Tacos (Add lettuce wraps for adults and taco shells for kids)

Wednesday:

  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Crispy Salmon (THM book, pg. 283) with steamed broccoli and a pat of butter
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (E) Chana Dahl Soup (THM book, pg 311) w toast, shredded mozzarella

Thursday:

  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: (E) Apple Spice Muffins – 2
  • Dinner: (S) Leftovers Crockpot Creamy Chicken Tacos (Add lettuce wraps for adults and taco shells for kids)

Friday:

  • Breakfast: (FP) Fat Stripping Frappa (THM book, page 240)
  • Lunch: (S) Lettuce Wraps (THM pg. 297)
  • Snack: (E) 1/2 cup Greek Yogurt with 1 mandarin or berries
  • Dinner: (E) Leftovers Chana Dahl Soup (THM book, pg 311) w toast, shredded mozzarella

Saturday:

  • Breakfast: (S) Fried Eggs with Bacon (THM pg. 215)
  • Lunch: ???
  • Snack: Oikos Triple Zero Yogurt
  • Dinner: (S) Artichoke Chicken Thighs

Notes:

 

 

 

 

 

THM Menu #1

Sunday:

  • Breakfast: Protein Pancakes, Whipped Cream and Berry Sauce (handful frozen strawberries, blueberries and some water blended with 1/2 packet Truvia. Heat it up) *Review- so good. My kids never even realized they weren’t normal pancakes. This will be our go-to pancake recipe now. 
  • Lunch: Leftover Cheeseburger Pie (THM book), Salad
  • Snack: Fage greek yogurt, berry sauce, 1/2 packet Stevia *Review- as good or better as blended fruit yogurt from the store, with no chemicals and sugar.
  • Dinner: Oven Roasted Chicken Shawarma. *Review- Insanely good.

Monday:

  • Breakfast: (E) Cottage Blueberry Porridge (THM book, page 230) *Review- Surprisingly tolerable. I’d eat this a few times a week. I made it with leftover oatmeal that I warmed up and it was fine.
  • Lunch: (S) Crispy Salmon (THM book, pg. 282) and salad with avocado, walnuts and ranch dressing. (THM Book pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Frittata with side salad

Tuesday:

  • Breakfast: (S) Fried Eggs (THM pg. 215)
  • Lunch: (E) Warm Chicken Sandwich on Ezekiel bread (THM pg. 298)
  • Snack: Cottage cheese and berries or greek yogurt
  • Dinner: (E) Chicken and Brown Rice– Cook a whole chicken with the Crispy Chicken Recipe, then shred white meat. Add rice, and whatever you want. She suggests cucumbers, tomatoes, S&P, oregano, balsamic vinegar.

Wednesday:

  • Breakfast: (S) Cheesy Omelet (THM pg. 219)
  • Lunch: (E) Broiled Salmon & Salad w 3/4 cup cooked quinoa  (THM pg. 284)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Chicken Taco Pizza

Thursday:

  • Breakfast: (S) Protein Muffins (THM pg. 221)
  • Lunch: (E) Deli Meat Rollups (THM pg. 299) with Waldorf Cottage Cheese Salad (THM pg. 301)
  • Snack: Greek Yogurt & Berries
  • Dinner: (S) Pearl’s Chili

Friday:

  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Crispy Salmon and Salad with avocado, walnuts and ranch dressing (THM pg. 283)
  • Snack: 1 mandarin, 8 almonds
  • Dinner: (S) Velvet Scrambled Eggs with Green Salad

Saturday:

  • Breakfast: (E) Oatmeal with frozen berries (THM pg. 228)
  • Lunch: (S) Chicken Salad w/ Mayo, Celery & Walnuts on Ezekiel Bread (THM pg. 299)
  • Snack: Cottage Cheese and Berries
  • Dinner: (E) Turkey Tacos- Using the leftover 1 1/2 lbs cooked turkey, season it with taco seasoning and reheat it. For me, wrap it in lettuce. For DH and kids, use taco shells.
    • E: Brown rice, greek yogurt, tomato
    • S:Cheese, olives, sour cream, lettuce

Notes: For the dinners, I got inspired by this post. Since I’m just starting on the THM program, it is overwhelming and I feel like I need some guidance on the menu planning side of things. So I’ve added the dinners she suggested into the menu above. For the rest I’ve used recipes from the THM book.

I’ve never kept this website for anyone but myself and my husband, so we will know what we are eating every night for dinner. I don’t expect that anyone will visit it, but if you have somehow happened upon it, please feel free to tell me anything about the THM diet that you feel I need to know.

 

 

 

 

 

Oven Roasted Chicken Shawarma

Servings: 4-6 | Prep Time: 45 minutes cook time, 12-14 hours marinating time

Ingredients:

  • 4 lemons, juiced
  • 1 cup plus 2 TBSP olive oil
  • 12 cloves garlic, minced
  • 2 tsp salt
  • 4 tsp ground black pepper
  • 4 tsp ground cumin
  • 4 tsp paprika
  • 1 tsp turmeric
  • 2 pinches ground cinnamon
  • big pinch red pepper flakes, or to taste
  • 4 lbs boneless, skinless chicken thighs
  • 2 large red onions, peeled and quartered
  • 1/2 cup chopped fresh parsley

Directions:

  1. MARINADE: Combine lemon juice, 1 cup olive oil, garlic, salt, pepper, cumin, paprika, turmeric, cinnamon and red pepper flakes in large bowl. Whisk to combine and pour into gallon Ziploc bag. Add chicken and toss. Zip up Ziplock and place inside a bowl in your fridge. I like to marinate it 18-24 hours.
  2. COOK: Preheat oven to 425F. Pour 2 TBSP olive oil on a rimmed sheet pan. Add onions to chicken and mix well. Remove chicken and onion from marinade and place on pan, spreading evenly.
  3. Roast until brown and crisp at edges, about 40-45 minutes. Remove from oven, allow to rest for 2 minutes. Slice into strips. Place a clean rimmed sheet pan on top of oven, set burners to high and add 1 TBSP olive oil. Add strips and saute until crispy.
  4. Scatter parsley on top. Serve with pita bread, chopped tomatoes, chopped cucumber, olives, feta, rice, white sauce, hot sauce or anything else you want.
  5. White sauce recipe: mix mayonnaise, plain yogurt, minced garlic and lemon juice until smooth.

Notes:

Recipe Origin: New York Times with our modifications

Brunch Bacon

Prep Time: 2 minutes | Cook Time: 0 minutes | Total Time: 25 minutes | Serves: A Ton of Folks

Ingredients:

  • 1 tsp flour
  • 1/4 cup brown sugar
  • 1/3 cup finely chopped pecans
  • 1 pound bacon

Directions:

  1. Preheat oven to 350F.
  2. Mix flour, sugar and pecans. Sprinkle over bacon. Place on broiler pan.
  3. Bake for 25 minutes.

Notes: We’ve made this since 2007. It is fast and delicious. Why anyone would make that bland instant oatmeal from a packet when you could make this in a jiffy is beyond me.

Turkey Chorizo Tacos

Servings: 4 | Total Time: 20 minutes

Ingredients:

  • 1 tablespoon canola oil
  • 1 onion, chopped
  • 4 ounces Spanish chorizo, chopped (I used 1 Chorizo sausage from Whole Foods)
  • 1/2 pound ground turkey (I used organic ground turkey)
  • kosher salt and black pepper
  • 8 corn tortillas, warmed
  • sour cream
  • sliced avocado
  • salsa
  • fresh cilantro sprigs
  • lime wedges

Directions:

  1. Heat the oil in a large skillet over medium-high heat.
  2. Cook the onion and chorizo until the chorizo is crisp, 3 to 5 minutes.
  3. Add the turkey to the skillet, season with ½ teaspoon salt and ¼ teaspoon pepper, and cook, breaking the meat up with a spoon, until no longer pink, 3 to 5 minutes.
  4. Divide the turkey-chorizo mixture among the tortillas and top with sour cream, avocado, salsa, and cilantro; serve with lime wedges.

Notes: This was very good- and both kids and adults liked it!

Recipe Origin:

Ravioli with Pea Puree

Servings: 4 | Total Time: 20 minutes

Ingredients:

  • 1 1/2 tablespoon unsalted butter
  • 2 cups frozen green peas
  • 1 cup chicken broth (I make my own)
  • 1/4 cup heavy cream
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon ground black pepper
  •  1 or 2 (8-ounce) packages Ravioli, prepared according to package instructions. If you only use 1 package, you may need to add some additional cooked pasta.
  • 4 packed cups baby arugula or baby arugula salad mix
  • 1/2 large lemon
  • 2 tablespoons finely chopped fresh mint

Directions:

  1. Melt butter in a large skillet over medium heat about 2 minutes.
  2. Add peas and cook, stirring occasionally, for 2 minutes.
  3. Add broth, cook for 2 minutes more and then carefully transfer to blender.
  4. Add heavy cream, salt and pepper and purée until very smooth.
  5. Toss in a bowl with hot ravioli and pasta (if you are adding pasta to the mix)
  6. Arrange arugula in four wide, shallow bowls. Top with a squeeze of lemon, the sauced ravioli and mint. Serve immediately.

Notes:

Recipe Origin: Whole Foods. I added pasta.