Protect
Fruits and vegetables provide protection for your immune system, brain and body. To maintain your family’s benefit, you should include at least three colors and eat at least two fruits and three vegetables every day. Healthy choices for your family are: apples, mushrooms, bananas, carrots, broccoli, and anything with color. 1 serving is equal to the amount you can fit in one cupped hand.
Energize
Carbohydrates help you sustain energy. The right carbohydrate is “brown and close to the ground”and has more than 3 grams of fiber per serving. Good choices for your family are: whole grain, cereals, whole wheat bread or pasta, brown rice, oatmeal, granola and beans. 1 serving is equal to the size of your fist.
Build
Quality protein builds muscle and maintains your immune system. Try to include a quality protein with every meal and when choosing the right protein for your family members, “the less legs, the better.” Quality choices are fish, poultry, lean meats, low fat dairy, eggs, beans or legumes, natural peanut butter, and almond butter. 1 serving is equal to the size of the palm of your hand.
Sustain
Healthy fats (omega 3 fatty acids) provide energy, help regulate your blood sugar, improve your cholesterol and your mental processes, decrease inflammation, and enhance your heart health. Try to include one serving with each of your family’s meals. Fats that give back include: salmon, trout, tuna, natural peanut butter, almond butter, walnuts, flaxseed and olive oil. 1 serving is equal to the tip of your thumb.
Fuel your family with this well balanced slow cooker recipe!
SLOW COOKER HONEY GARLIC CHICKEN AND VEGGIES
Ingredients
8 bone-in, skin-on chicken thighs
16 oz. baby red potatoes, halved
16 oz. baby carrots
16 oz. green beans, trimmed
2 tbsp. fresh parsley leaves, chopped
For the sauce
1/2 cup reduced sodium soy sauce
1/2 cup honey
1/4 cup ketchup
2 cloves garlic, minced
1 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. crushed red pepper flakes
1/4 tsp. ground black pepper
DIRECTIONS
- In a large bowl, combine soy sauce, honey, ketchup, garlic, basil, oregano, red pepper flakes, and pepper.
- Place chicken thighs, potatoes, carrots, and soy sauce mixture into a 6 quart slow cooker. Cover and cook on low heat for 7-8 hours or high heat for 3-4 hours basting every hour. Add green beans during the last 30 minutes of cooking time.
- OPTIONAL: Preheat oven to broil. Place chicken thighs onto a baking sheet, skin side up and broil until crisp. About 3-4 minutes.
- Serve chicken immediately with potatoes, carrots, and green beans. Garnish with parsley if desired.
