Healthy Crock Pot Balsamic Chicken

 I started making this chicken by just throwing some ingredients together and over time I have perfected it to be the way I like it.  Every time I bring it to work, people ask for the recipe (It looks, smells and tastes delicious).  It is gluten free, low fat, low calorie, low sodium (or no sodium), Paleo and heart healthy, oh and did I mention - tasty and SUPER EASY!

Prep Time: 20 minutes
Cook Time: 3 hours (on High) to 6 hours (on Low)

Ingredients (Can be adapted to suit your dietary needs):
4 Organic Free Range Large Chicken Breasts
1 Red Onion, sliced thin
6 Medium Tomatoes (or 8 Roma Tomatoes), diced
10-15 Fresh Basil Leaves (chopped or I just tear mine into smaller pieces)
4 Cloves of Garlic, minced
1 Tbs of Grapeseed Oil or Olive Oil (Use olive oil if you want to go Paleo)
1/4 cup of Balsamic Vinegar
Fresh Cracked Pepper
Optional Pinch of Salt (I do not use this in mine anymore, I don't think it needs it)

Directions:
1) Thinly slice a red onion and place in bottom of the crock pot. TIP: I use crock pot liners to help with clean-up time (totally worth the money and the generic store brands work just as well as the name brands for half the price!)

2) Trim the chicken of any fat and lightly coat with the oil of your choice.  I just use a little oil for flavor and so that my pepper will stick.  Then crack fresh pepper over the chicken on both sides. If you are using salt add it as well, but just a pinch - the fresh ingredients and balsamic vinegar add a lot of flavor and you probably won't need the salt.

3) In a separate bowl combine diced tomatoes, minced garlic and FRESH Basil.  Fresh basil is a must - it completely makes the recipe!  TIP: after I rinse the basil I do not pat it dry, this little bit of extra water is the only water I have in the recipe.

4) Pour this mixture over the chicken so that the chicken is covered by it and then pour the balsamic vinegar over the top.

5) Cover and cook on LOW for 6 hours or HIGH for 3 hours.  TIP: As with all slow cooker recipes, avoid peaking at it until it is finished or cooking time will be off.

*You could serve this over rice or quinoa but honestly, I love it just like this.
*You could probably save time and used canned diced tomatoes but this will add sodium and preservatives.

Additional TIP: This is perfect for work week lunches if you are doing food prep. High protein, filling and healthy - and you'll make your coworkers envious!

 Enjoy!

Pre-cut Your Butter - Kitchen Help

This is a great tip for those whom are:
-Watching their weight
-Preparing meals on a busy/tight schedule
-Having a dinner party and need pre-sliced pieces
-OCD and hate the crumbs and food particles that get on the butter with repetitive use

Directions:
Make sure the butter is cold (not softened) and use a sharp knife for accurate measurement.  Use the grid on the paper that the butter comes in and pre-slice your butter into tablespoon and teaspoon measurements.  Place the slices in air-tight Tupperware and store in the fridge.  When you are ready you can take out one slice at a time (saving on time and clean-up - no knife to wash)

Tank Top Season is coming - BE READY

Check out my newest fitness challenge!  It's my 2-20 Arms by May!
The idea is that you do a little bit each day and you will see results in 2 months!
Two sets of 20 reps each day is all you need.  I have provided a check off sheet so that you can stay motivated each day.  If you miss a session or whole day, just move on - there is no making it up at the end (that is when injuries can occur).  Stay motivated and stick with it!  GOOD LUCK.
Tip: Take a before and after pic!  Also, pull out your favorite tank top for constant reminder and motivation!