Freedom, Business, Controversy and Fitness

Recipe: Crockpot – Low Carb – Honey Garlic Chicken

This is a recipe from slenderkitchen.com However, it isn’t slender at all!! And I did the math they mixed up the protein and carbohydrate totals

20131204-102319.jpg
Most of people’s problems are they think they are eating healthy! When in fact they aren’t, but they can make a few tweaks and make the meal amazing!

Sometimes there just isn’t time to go to the store. We need a recipe that we can throw together in a couple of minutes with things we already have in the house. This is that kind of recipe. Likely you already have everything you need to make it at home and it takes less than 5 minutes to get into the crockpot. Easy, peasy. Once it’s done there are endless serving possibilities – serve it over rice, stuff it into a sandwich, toss is on a salad, wrap it up in some lettuce, or add it to stir-fried vegetables. Since this recipe is so versatile, consider doubling up for leftovers during the week. It makes a terrific lunch or dinner. So, check it out below and then look for my tweaks!

Sunday Slow Cooker: Honey Garlic Chicken
Servings: 6 servings
Serving Size: about 2/3 cup
Nutritional Info: 153.4 calories, 3g of fat, 29.4g of carbohydrates, 6.2g of fiber, 14.3g of protein
(It should be 14.3g carbs and 29.4g protein)
Weight Watchers® PointsPlus®: 5 *

Ingredients

1.5 lbs. boneless, skinless chicken breast, cut into chunks
3 garlic cloves, minced
3/4 tsp. dried basil
1/3 cup soy sauce
1/3 cup ketchup
1/4 cup honey
Pinch red pepper flakes
Instructions

Whisk together the garlic, basil, soy sauce, ketchup, and honey.
Add the chicken to the crockpot.
Pour the sauce over and mix everything together.
Cook on low for 4 hours.
For crispy outside, spread onto a baking sheet and broil for 3-5 minutes.
* PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
-slenderkitchen.com

Ok for the tweaks!
Ingredients
1.5 lbs. boneless, skinless chicken breast, cut into chunks
3 garlic cloves, minced
3/4 tsp. dried basil
1/3 cup soy sauce
1/3 cup ketchup
1/4 cup honey
Pinch red pepper flakes

First off I’m Italian and will never use dried basil! Always fresh!!
1/3 cup soy sauce (lets assume it’s low sodium) that’s 60 calories and 6g carbs 6g of protein verified by Livestrong

Use Bragg liquid aminos 0 calories and 0 carbs

Ok lets see the changes:
Servings: 6 servings
Serving Size: about 2/3 cup
Nutritional Info: 153.4 calories, 3g of fat, 29.4g of carbohydrates, 6.2g of fiber, 14.3g of protein
Multiply everything by 6

920.4 calories 18g of fat, 176.4g carbs, 85.8 protein

Total sub with Bragg
860.4 calories 18g fat, 170.4g carbs 79.8g protein

Now lets check the ketchup!
Heinz
75 calories 18g carbs and 1g protein

Substitute walden farms ketchup
Zeroooo everything

Total sub with walden farms
860.4 calories 18g fat, 170.4g carbs 79.8g protein

785.4 calories 18g fat, 152.4g carbs
78.8g protein

I don’t see where they are getting 152 carbs from…
The honey is 73g carbs pepper 4g carbs garlic 1g carbs
That’s a total of 78g of carbs

And there’s 138g of protein in 1.5lbs of chicken! And 660 calories but it looks like the protein and carbs are swapped!

That’s the total for the recipe!
785.4 calories 18g fat, 78.8g carbs
152.4g protein

So now lets divide by 6 to see per serving
130.9 calories 3g fat, 13.1g carbs and 25.4g protein

Now that’s a good meal!

Put it over a bed of steamed broccoli or better yet 1 cup of green beans.

And there you go an amazing meal!

20131205-030104.jpg
I had 2 pieces (on a super strict diet only plain tilipia & tuna, so can’t eat it) it was amazing!!

Advertisements

One response

  1. Looks perfect

    December 4, 2013 at 11:55 AM

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s