A 7-minute dinner prep
Slow cooked chicken thighs plus a Nutrition Coaching Group launch
Ok, so maybe my title is a little misleading.
I’m gonna share my favorite easy dinner dish, that takes a whole 7 minutes to prepare… that part is technically true. But the actual cook time is 5 hours. That you can leave in a crockpot. And does the cooking for you.
So, really, it’s a 7-minute prep. And a plugging of an appliance into an outlet and maybe going off to work and it being done for you by the time you get home. VOILA.
(Let’s take a moment to nod to the 80’s and appreciate the floral basket design on one of the backsplash tiles. What a time to be alive.)
Here’s how this meal goes down:
Gather the ingredients. Combine some of them together. Sear the chicken. Pour combined ingredients over chicken. Turn on heat.
Here are the details in doing that, to the best of my knowledge. (I’m Italian, so my measurements are based on what looks good in front of my eyeballs. Like, when recipes call for 2 cloves of garlic, I use 7. This is what sets you out from the rest. Be Italian too, when you make dinner.)
Ingredients
2 packages of skin on, bone-in chicken thighs (can also use skinless, boneless)
About 1/2 cup of honey
About 1/2 cup ketchup
The juice of one lime
Maybe 1/3 cup Liquid Aminos
Some amount of cloves of garlic, minced (surprise yourself)
A touch of olive oil
Salt + Pepper
Garlic Powder
Onion Powder
Dry Mustard
Rules
Plug in slow cooker and turn on.
In a pan, add a little olive oil and when hot, add chicken thighs. Throw some garlic powder, salt, pepper and onion powder onto the thighs. Sear each side for 1 minute, until slightly golden. (See picture below)
In a bowl, combine honey, ketchup, liquid aminos, lime juice, garlic, dry mustard.
Remove thighs from pan and place in bottom of slow cooker.
Pour sauce evenly over them.
Lid + cook on low heat for 5 hours.
(This is the sear. you’re aiming for. Don’t cook longer than a SEAR.)
To keep this dish as healthy as possible, I use ketchup that does not have extra shit in it. Whole Foods has a great natural ketchup. I also use local honey (get that anti-allergy bang for your buck), and coconut liquid aminos instead of soy sauce.
I serve it with jasmine rice and asparagus. Or with sweet potatoes and broccoli rabe (rapini).
The chicken is SUPER moist and easily pulled apart. And has the perfect amount of flavor that isn’t overbearing. I made it this morning and it took me 7 minutes to get together. I know this, because I timed it, so that I could share such wonderful news with you.
Last thing (I promise).
While we’re on the subject of healthy eating, I am running an 8-week online nutrition accountability program, starting Monday, April 8th. It will include nutrition guidance and coaching, a better understanding of food, weekly check-ins, adjustments and tweaking according to your goals, emphasis on portion control rather than macro-counting, and an understanding on how to make better food choices.
It’s not a diet plan. It’s not me telling you what to eat (well, kinda). It’s more like me saying, “Hey, let’s try doing this instead for those meals,” and “Here’s how much you should have on that plate of that particular thing.” And, “Let’s aim for this with every breakfast.” And other educational resources on how to eat to feel your best.
Because that’s what I do. And it works. (I also have 3 nutrition certifications, so I’m not just someone who anecdotally has been successful, but kinda also am someone who has spent years going through ALL OF IT and can help you make better decisions because of that.)
Anyway, if you’re interested in joining the 8-week group, here is the link for more info: 8-week Nutrition Accountability Program
Enjoy your chicken!