Ingredients:
- ½ pound organic chicken breast
- 1 large, organic sweet potato (or 2 small)
- 1 c. chopped carrots
- 2 organic celery stalks
- 1 organic bell pepper
- 1 small, organic sweet onion
- 4 cups chopped, organic kale
- 3 garlic cloves
- 1 Tablespoon Herbs de Provence seasoning
- 6 cups water
Directions:
- Wash all produce thoroughly.
- Dice the sweet potato into small cubes (leave the skin on for extra fiber!). Chop the remaining vegetables.
- Mince the garlic cloves.
- Chop the chicken into small, half-inch cubes.
- In a crock pot, combine the chicken, vegetables, garlic, and seasoning. Cover with 6 cups water.
- Set your crock pot on low and let it cook for 8 to 9 hours.
- Makes 8 servings. Feel free to serve with some whole wheat toast and a side salad.
Nutrition:
Makes 8 servings.
Per serving: 97 calories, 1.2 g fat, 0.3 g saturated fat, 16.3 mg cholesterol, 103 mg sodium, 15.2 g carbohydrates, 3 g fiber, 4.3 g sugars, 7 g protein.
Chicken: Chicken (particularly boneless, skinless breasts) is a great source of lean protein. Other nutrients found in chicken include tryptophan, vitamin B3, selenium, vitamin B6, phosphorus, and choline. While there is fat in chicken, there is much less saturated fat than in beef products, making it a better choice for health-conscious meat eaters.
Sweet Potato: Sweet potatoes are rich in vitamin A, vitamin C, manganese, vitamin B6, tryptophan, potassium, fiber, vitamin B5, copper, and vitamin B3. They possess a variety of health-boosting benefits contributed to their high antioxidant content, anti-inflammatory nutrients, and nutrients that can help with blood sugar regulation.
Kale: Kale provides quite the nutrient-rich punch, as it contains vitamin K, vitamin A, vitamin C, manganese, fiber, copper, tryptophan, calcium, vitamin B6, potassium, iron, magnesium, vitamin E, omega-3 fats, vitamin B2, protein, vitamin B1, folate, phosphorus, and vitamin B3. Kale has a lot of antioxidant-related benefits, anti-inflammatory benefits, and cancer-preventive benefits. Additionally, kale provides a support to the cardiovascular system and can play a role in the body’s detoxification system.
Onion: Onions are high in vitamin C, fiber, molybdenum, manganese, vitamin B6, folate, potassium, and tryptophan. They are rich in sulfur-containing compounds that not only contribute to their odor, but to their varied health benefits, including benefits to connective tissue . Onions, when in combination with a vegetable-rich diet, can contribute to heart attack prevention. Onions can also help increase bone density, proving especially useful for women of menopausal age experiencing bone density loss. Additionally, onions offer cancer protection benefits and contain anti-inflammatory properties.
Celery: Celery is a good source of vitamin K, folate, vitamin A, potassium, molybdenum, fiber, vitamin C, manganese, calcium, vitamin B12, tryptophan, magnesium, and vitamin B5. Being rich in vitamin C, it provides a great source of antioxidants. Celery also has potential blood pressure-lowering benefits, cholesterol-lowering benefits, and can act as a diuretic. Additionally, compounds in celery can aid in cancer prevention.
Bell Pepper: Bell peppers contain vitamin C, vitamin A, vitamin B6, folate, fiber, vitamin E, molybdenum, vitamin K, potassium, manganese, vitamin B2, vitamin B3, vitamin B1, tryptophan, vitamin B5, and magnesium. Bell peppers offer antioxidant benefits and may be a potential protector against cancer.
Carrots: Carrots contain vitamin A, vitamin K, fiber, vitamin C, potassium, manganese, vitamin B6, molybdenum, vitamin B3, folate, vitamin B1, phosphorus, vitamin B2, and vitamin E. Health benefits of carrots include benefits with antioxidants, cardiovascular health, vision health, and protecting against cancer.
Garlic: Garlic is a good source of manganese, vitamin B6, vitamin C, selenium, calcium, tryptophan, phosphorus, vitamin B12, and copper. It offers cardiovascular benefits, anti-inflammatory benefits, antibacterial and antiviral benefits, and cancer prevention. Also, recent studies are suggesting garlic may even improve the absorption of iron.