Chicken Vegetable Soup


16 oz Carrots
8 oz Red Onions
1 large Celery stalk, raw
1 lb Mushrooms, white, raw
1 lb Potatoes, red, raw
1 Cup, Organic Chicken Broth - Low Sodium 36 ounces, Chicken Breast
1⁄2 tsp Ground Thyme
4 tsp Fresh Raw Parsley
2 tbsp fresh Rosemary
1 tsp, Salt
1 tsp black pepper


1. Place carrots, red onions, celery, and mushrooms in the slow cooker.

2. Combine the broth, 1⁄2 tsp salt, 1⁄2 tsp pepper, 1⁄2 tsp thyme and pour over the vegetables.

3. Place Chicken breast in slow cooker. Sprinkle the parsley and the rest of the salt and pepper on the Chicken.

4. Pace the cover on the slow cooker and cook on low for 5-6 hours.

OPTIONAL: To add some real spice to this, consider a couple of bell peppers, a poblano pepper and even a jalapeno. This would give it some kick and is quite tasty.


Nutritional Information ( Per Serving)


Makes 6 Servings

Calories: 301  

Carbs: 26g

Fat: 5g

Protein: 44g

Fiber: 5g

Fajita-Style Chicken and Veggies


2 zucchini, sliced
1 yellow squash, sliced
1 bell pepper, sliced
1 medium onion, sliced
10 cherry tomatoes, whole
2 green onions, sliced into 1 inch long pieces
2 pounds boneless skinless chicken breast, cut into bite sized pieces 4 garlic cloves, sliced thin or minced
1 1⁄2 Tablespoon grapeseed oil
4 teaspoons salt (preferably pink Himalayan or kosher)
10 turns black pepper fresh ground
2 teaspoons ground cumin
1⁄2 teaspoons chili powder


Place zucchini, squash, bell pepper, onion, and tomatoes to a medium sized bowl.
Add half of the garlic, oil, salt, pepper and cumin to the vegetable bowl and stir to evenly coat, set aside. Place chicken pieces into a Ziploc bag or separate medium sized bowl.

Add the other half of the garlic, oil, salt, pepper, cumin, and all of the chili powder to the chicken. Evenly distribute seasoning and oil over chicken. (This step can be done ahead but does not have to be done ahead.)

Heat large pan (preferably cast iron) on high heat. (May get a little smoky)
Cook vegetables, stirring constantly until slightly charred, then remove from pan. Immediately cook chicken in same pan on high heat until cooked through.

Makes 6 servings 

Oven Fried Chicken


6 Bone-in, Skin-on Chicken Breasts (any combination of pieces work fine)

2 Cups low-fat buttermilk (optional)

4 tsp salt (2 tsp to sprinkle, the rest for coating)

1 1⁄2 Cups Bob’s Red Mill All Purpose Gluten Free Flour Blend (or regular All Purpose Flour) 1⁄4 Cup Gluten Free 

Cornmeal (or regular cornmeal)

1⁄2 tsp ground black pepper 1⁄2 tsp granulated garlic

1⁄2 tsp granulated onion

1 pinch cayenne pepper

1 pinch Old Bay seasoning (optional)

Approximately 1/3 cup total grapeseed oil (or your preferred high temp oil)


Oven frying the chicken uses considerably less fat than pan-fried. To use a boneless/skinless option, be sure to use the buttermilk, and flip the chicken halfway through the cooking process.


Preheat oven to 375 degrees.

Line sheet pan with a 1⁄2 inch lip with aluminum foil.

Sprinkle (approximately 2 tsp) salt over all sides of chicken.

Pour buttermilk over chicken and gently toss to liberally coat each piece.

In separate medium-sized bowl (I like to use a pie pan), mix 2 teaspoons salt, flour, cornmeal, pepper, garlic, onion, cayenne pepper, and old bay seasoning.

Drizzle some oil all over sheet pan, just enough to keep the chicken from sticking, not completely covered.

Gently shake 1 piece of chicken to allow excess buttermilk to run off, then dip into dry mixture completely coating. Place chicken onto sheet pan and repeat with each piece.

Once all pieces are completely coated and placed on sheet pan, spritz an even amount of oil using Misto spray bottle or non-stick cooking spray over the top. You can, instead, drizzle a small amount more oil, just be careful to only use a small amount and try to keep it even.

Place, uncovered in oven for approximately 1 hour.
Once chicken is done, remove from oven and allow to rest for 5 minutes before serving.