Slower Cooker Italian Chicken

The chilly weather has started and when it comes to dinner, all you want is something warm.  I like something where you can throw all the ingredients in and just let it cook all day. The crock pot meals are my favorite during fall/winter. I stumbled across this recipe and I just had to add it to the weekly meal plan.

Ingredients :

- 4 lbs boneless chicken breast
- 5 medium tomatoes, diced
- 1 medium onion, chopped
- 3 tablespoon garlic, minced
- 2 tablespoon tomato paste
- 2 tablespoon olive oil
- 1 tablespoon honey
- 2 tablespoon Italian seasoning
- 1 tablespoon red pepper flakes
- 1 teaspoon sea salt
- 1 teaspoon pepper

Directions :

Mix all the ingredients together (except chicken) for about 30 seconds until they are mixed well.
Place chicken breasts and sauce in crock pot. Cover and cook on low for 7 hours. Shred chicken with two forks, let the chicken absorb sauce for another 30 minutes to an hour on low. Serve with pasta or brown rice.

What Does My Weekly Prepping Look Like

I get questioned often on how I meal prep. What does a typical Sunday look like? What foods do I cook off? Honestly it usually consists of the same things and sometimes I switch it up. But, I truly find it easier to stick to a basic meal plan through the week..something that doesn't take a lot of time & effort.

1. Prep chicken: I am almost always having chicken for lunch. So I pull the chicken (if there's any left) from the freeze and let it thaw. I either add my own seasoning to it or let it marinate. Place on a baking sheet and let it cook off. 

2. Boil/cook eggs: I cook mine in the oven yes! I'm awful with the boiling water. I always think I leave it in long enough and they just are never cooked. Place in a muffin pan at 350 degrees for 30 minutes. You can use them for a snack or  on top of your salad.

3. Cut veggies: any veggies I'll have for the week I'll cut up and put in containers so they can be portioned out. Sometimes I'll even place some veggies on foil, add a few spices, and bake in the oven.

4. Wash my fruits: as soon as I get home from the store I will wash all my fruits so they are ready to go.

5. Portion nuts out: whether I choose almonds, walnuts, cashews, etc. I always portion them out in baggies so it's grab-n-go. Even though they are "healthy" fats, you still can over eat on them. 

6. Game face on: prepare yourself. Set yourself up for success with your meal plan. 

For more tips & clean eating challenges take a few moments to fill out the below application!

Fill out my online form.

HTML Forms powered by Wufoo.

Clean Eating : Grocery Shopping 101

If you're like me grocery shopping at first can be very overwhelming. You don't know what to buy, where things are, and so forth.  I am here to tell you it isn't that difficult and give you a few tips that helped me...

 

Write your grocery list out as you are going through the pantry and fridge. Do not try to going through eat aisle remembering what you need, because this will make you spend more money and get unwanted things.

 

Stick to the outside aisles. These are the aisles with fresh fruits, veggies, stuff that has minimal ingredients, no processed foods.

 

If you go into the middle aisles make sure you stick to your list (you should do that anyways) but this is where most of the processed food is and food that has some ingredients where names cannot be pronounced. If you can't pronounce it do NOT purchase.

 

I can't say it enough, stick to the grocery list. You made a list for a reason but if you don't stick to the list you are going to be spending more money than you want and more food than you need.

 

Spice your dishes up. Use natural spices to flavor up your chicken, burgers, veggies, etc. And spices on the fix are a freebie!

 

Don't get frustrated when you can't find something at first. Just take a deep breath and look again. (I have done this before) It does get a little overwhelming, but all you have to do is look or ask...you will find it.

 

I hope these simple tips help! If you have any questions feel free to email me : alyssayourish@gmail.com

  

Chocolate Peanut Butter Power Balls

 

These babies are a delish chocolate snack that you are just going to enjoy. But EATER'S BEWARE you must portion these out or you will eat every single one until they are gone or you are full! They are THAT good!!

 

What you'll need :

- 1/2 cup Chocolate Shakeology

- 1/2 cup Quick Oats

- 8 tablespoons PB2

- 3 tablespoons of all natural peanut butter

- 3 tablespoons of raw honey

 

 

 

How to make :

- Mix PB2 with water until it is a paste (I used about 2/3 cup). Mix all ingredients, including the PB2 mixture together. It may take some time to blend all the ingredients together so be patient (do not get frustrated like I did). If too sticky, sprinkle a little more shakeology packet over top, so that it is pretty dry texture. Next, roll the mixture into small individual balls and place on wax sheet paper. This will make about 12 power balls (depending on the size you make them). Put into the freezer until firm.

 

Oven Baked Chicken Fajitas

Anyone who knows me, knows I am a sucker for Mexican food. So, when I was prepping for the week I wanted something different with a twist. Chicken fajitas are always a go to, but a baked chicken fajita?!?!!! It is baking in the oven now as we speak.

Ingredients:

- 1 pound of boneless chicken; cut into strips
- 2 Tbsp extra virgin olive oil
- 2 tsp chili powder
- 2 tsp cumin
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1/4 tsp sea salt
- 1 (15 oz) can diced tomatoes - no salt added
- 1 small can of diced green chiles
- 1 medium onion; sliced
- 1 large bell pepper (red, green, yellow)

Directions:

- Preheat the oven to 400 degrees. Slice the veggies and chicken in strips.
- Place chicken strips in greased 13 x 9 baking dish.
- In a small bowl combine oil, chili powder, cumin, garlic powder, dried oregano, and salt.
- Drizzle the spice mixture over the chicken and stir to coat.
- Mixed diced tomatoes and green chile in bowl. You can also buy a diced can of tomatoes with green chiles already added.
- Next add the tomatoes, peppers, and onions to the dish and stir to combine.
- Bake uncovered for 30-35 minutes or until chicken is cooked through and the vegetables are tender.
- Serve with tortilla  shells or rice with desired toppings.

Tell me this is not delish!!!

Stuffed Ground Turkey Peppers

One of my favorite recipes when I was little. But I wanted to find my own way to make it. So that is exactly what I did.
 
Ingredients:
 
- green peppers
- ground turkey
- 1/2 onion; chopped
- garlic
- tomato sauce (your favorite sauce)
- sea salt
- pepper
 
Directions:

- Preheat the oven to 350 degrees. 
- Cook onion and garlic on low for a few minutes.
- Add ground turkey ; you can also add salt, pepper, and spices if desired for taste.
- As the turkey is cooking cut the tops of the peppers off, and hollow out the insides.

Hollow Green Peppers

 

- Once the ground turkey is cooked all the way through add your sauce. (I did not measure anything out)

 

Ground Turkey Mixture

- Fill the peppers with your mixture.

 

 - If desired sprinkle cheese on top.
- Place in over for 30 minutes; let cool for a little.
- Serve with a side of brown rice or black beans.

Crock Pot Ziti

Anything pasta and I come running. You can never go wrong. This crock pot ziti is my favorite!


Ingredients:

- 3 cups whole grain pasta (I use penne, but your favorite pasta would work)
-1 jar of marinara sauce
-2 cups of fat free cottage cheese
-2 cups of mozzarella cheese, shredded
-1 tablespoon of basil
-1 tablespoon of oregano

**here is where you can get fancy to make it veggie ziti** choose your favorite veggies and chop them up to be added to the crock pot

Directions:

-In a mixing bowl combine cottage cheese, mozzarella cheese, basil, oregano, black pepper. In the crock pot add 1/4 cup of sauce, 1 cup of your  uncooked pasta, here is where you would add 1/3 cup of your veggies, and a cup of your cheese mixture. Repeat until you have 3 layers.
-Cover and cook on low for about 2 hours, until the noodles are cooked. It all depends on the crock pot you have. Just keep an eye on it every so often.

3 Day Refresh and Clean Eating Support Group

Holidays are over and maybe you even over indulged? And now it is time to get down to the nitty griddy. Where are over half way through the year...how are those New Years Resolutions coming along? Let's be honest; if you fell over track, you fell off track, BUT why are you not doing anything about it now. Are you going to say to yourself...okay well maybe next year!

NOPE! You are not and I am here to help!!

Think about it: how many times have you exercised until you were sweating so much but then you were just not watching what you are eating? You can't out exercise a bad diet and that is the number one reason why people are stuck. We all have areas that need some improvement and this is the time to really sit down and think about how you can improve to get those results you are looking for. You say to yourself one cookie won't hurt, but then you catch yourself having more than one. Then you are craving more sugar & you can't stop yourself. Once you start to slowly let yourself slip up it becomes bigger and bigger, kind of like the ripple effect. When you start to eat that stuff you feel sluggish and bloated correct? YEP! Me too, it happens to the best of us and sometimes we just need a restart.

So, I have been trying to come up with my next challenge group and what I really wanted to focus on. I ran a sneak peek 7 day clean eating group to get my challengers started on the right track and then it hit me! What if I ran a 3 Day Refresh closed Facebook group, BUT extended to 30 days to incorporate clean eating. And here my friends is exactly what I am doing!?

 

July 21st is the official start date!! 

 

 

 

What is the 3 Day Refresh and who is it for? The refresh is designed for anyone who wants to make a fast, clean break to drop a few pounds in a hurry. Or get rid of those bad habits. It consists of 3 shakes daily: a fiber drink, plenty of water, fresh fruits, veggies, and healthy fats to keep your energy and metabolism going through out the day. Do not expect a liquid diet, but you won't get one here!

 

Here are two results on the 3 day refresh!

 

 

After the 3 days ....then what? I did say this would be a 30 day group so then we just keep on moving. You do not want to fall back into place with your bad eating habits, so we are going to start with the basics. I will teach you how to meal plan and prep, grocery shop, tips of clean eating, what you should be looking for, etc. The purpose of this group is to help you lose a bit of weight/bloat & then keep you on that same track so you don't fall in place where you were before you started.  Why start something and then fall right back into place and feel crappy. This is NOT you, NOT THIS TIME!!!

 

 

So, what's next?? How do I join? You want to sign up with me as your free team beachbody coach. If I am not your coach & you are interested in joining please fill out the challenge application below to be considered for this group.

 

**Requirements**

- I must be your coach

-You must purchase the 3 day Refresh Challenge Pack

-Check into the group daily

-Ask questions; don't be afraid to speak up if you have something in mind or want me to discuss something

-Have fun (yes we are here to reach our goals, but this is YOUR group!) Enjoy it and get to know your fellow challengers. They are your biggest supporters.

 

 

 

Why wait?

 

No matter what July 15th is the absolute last day you have to order your Refresh Challenge Pack to be added to the group. This will ensure you receive everything you need on time & then have time to review the material before hand. Don't wait and miss the opportunity!

 

If you are nervous or scared, trust me YOU CAN DO THIS!!!! Take it from someone who was hesitant to join her first challenge group. You are not in this alone. We are in it together ...TIL THE END!!!!

Fill out my online form.

The easy to use Wufoo form builder helps you make forms easy, fast, and fun.

 

 

 

7 Day Free Clean Eating Group

 

 

Totally last minute, BUT if I could provide you with a FREE 7 day clean eating group, would you join?

This group would teach you simple steps to meal planning & prepping, grocery lists, snack ides, and much more.

ONE: All you need to do is sign up for a free membership, RIGHT HERE!

TWO: Add me to Facebook : Alyssa Yourish

THREE: Request to join the group, here

 

Feel free to share this with anyone you may know who is interested! The group kicks off this Monday, June 30th!

 

See you then!!!

 

Peanut Butter & Banana Muffins SKINNY STYLE

I can't tell you how much I love Pinterest for recipe ideas! And turning your favorite dishes into healthy. I have to show up with an idea of what I want or I can be lost on there for hours; thinking of what I want to make next week!!!!

What you need:

-1/2 cup (~1 medium) very ripe banana

-1/2 cup all natural peanut butter

-2 tablespoons agave nectar or honey

-1 teaspoon vanilla extract

-2 tablespoons brown sugar, lightly packed*

-1 large egg

-1/4 teaspoon salt

-1/2 teaspoon baking soda

-1/4 teaspoon baking powder

-1/3 cup + 1 tablespoon oat flour (regular oats that have been blended or processed)

-1/3 cup old fashioned oats**

-1/3 cup dark chocolate chips

 

How to make:

 

1. Preheat the oven to 425 degrees F. Spray the 7-8 cavities with nonstick spray and fill the other ones halfway up with water (ensures even baking).
2. Do not use muffin liners.
3. Remove the banana peel and mash well using a fork. Measure the banana after it has been well mashed.
4. In a large bowl, using hand mixers, cream together the mashed up banana, peanut butter (do not warm up), agave or honey, vanilla extract, and brown sugar.
5. Beat until completely combined. Beat in the egg.
6. Beat in the salt, baking soda, baking powder, and oat flour.
7. To make oat flour, take oats and pulse them in a blender or food processor until they are in a flour like consistency. Make sure to measure the oat flour AFTER blending and not before or the amounts will be off.
8. Beat just until combined.
9. Stir in the old-fashioned oats and the dark chocolate chips.
10. Using a cookie scoop, scoop two full scoops of the dough into each muffin cavity. If you want larger muffins only fill 7 of the cavities. If you'd rather have more muffins fill up 8.
11. Bake at 425 degrees for 4 minutes. Reduce the heat to 350 degrees and bake for another 6-7 minutes.
12.  Slightly under-baking these muffins makes them taste way more moist and light. If you don't like that though, bake them a little longer, just watch them carefully so they don't burn.

*If you want your muffins sweeter, increase brown sugar by 1-2 tablespoons. **Make sure oats are certified gluten-free to have a gluten-free muffin.

 

 

Bang Bang Shrimp

Let me tell you something here! I had this shrimp down in the Gulf Shores when I went to visit my Aunt & Uncle and fell in love. Seriously, every time we went down to a restaurant I ordered it. I never got sick of it & wanted to make it when I got home. Took me a few months to even try it, but we made it for dinner last night & delish.

Obviously the shrimp is not friend.
I did not use mayo I used Greek yogurt.

Ingredients:

-1/2 cup plain Greek yogurt
-1/4 cup Thai Sweet Chili Sauce
-3 drops Sriracha Hot Chili Sauce (or hot sauce of your choice)
-1 pound shrimp
-lettuce
-chopped scallions

Directions:

-Mix Greek yogurt with Thai Sweet Chili Sauce. Add hot sauce to taste.

 -Sauté shrimp until cooked.

-Mix shrimp & sauce together.

-Line a plate with lettuce , top with chopped scallions.
-We also cooked brown rice & served with that.

 

Since we used the Greek yogurt it bit sweet rather than super hot like I remember, BUT it was still delish. If we would have used mayo in place it would have been the same way I remember. But I am all about promoting clean eating, so Greek yogurt it is. Small little choices over time make a big difference!

 

Tips for Grocery Shopping

 

To be honest grocery shopping was just one of those things where I never really liked. I never knew where anything was. I was one of those people who would just go in and roam every single aisle, fill my cart with what I thought I needed, and then wonder why my bill was high at the end of the day....with nothing in the cart.

Until I got the hang of it..... (I still don't like to go by myself)

How I got the hang of it.

1. Look for recipes/meal plan: Pinterest is my GO to place. Look for ideas on what you want for lunch/dinner. And meal plan it out, it seems very difficult & it was stressful at first for me. But what I found worked for me was that I had a calendar, write S-Sat on it. Plus what I was having, but what I found worked better was listing every ingredient I needed for that recipe. Then I would go through my fridge, pantry, etc and cross off what I have.

2. Stay on the outside aisle:  The outside aisle has your fresh fruits, fresh veggies, chicken, ground turkey, fish. The middle aisle is more of the high sodium and processed foods. The only time I step in the middle aisle is for brown rice, frosty paws (for Bubba), and cereal (for Eric)

3. Stick to your meal plan:  You made a meal plan for a reason. Stick to what is on your list. This will avoid getting unwanted, unhealthy things. Plus jacking your grocery bill up higher.

BONUS: WHAT TO DO AFTER FOOD SHOPPING

 

 

4. Meal Prep: It takes time, but it saves you a lot of time during the week. Bake off your chicken, cut up your fruit/veggies & package them, pre make your salads, salad dressing, and maybe a dinner so its done.

5. Stack everything in containers, put in the fridge/freezer, grab and go: This makes life so much easier. I can't tell you how many times when I come home from work I just do NOT want to worry about what I am having for lunch the next day and even making it. All I have to do is empty out my lunch box from that certain day, go in the fridge, grab all my containers I have cut, put them in the bag, & I'm finished.

No hassle.
No stress.
No worrying at 9pm (OH NO! I didn't pack my lunch)

Something simple.
Something easy.
And it makes life 100% better.

Baked Mac & Cheese

What you need :

-12 oz whole wheat pasta
-1 1/2 tbsp. of butter
-1/4 cup minced onion
-1/4 cup of whole wheat all purpose flour
-2 cups almond milk
-1 cup chicken broth (low sodium)
-8 oz of fat free sharp cheddar cheese
-salt & pepper to taste if desired
-2 tbsp. of grated Parmesan cheese
-1/4 cup seasoned bread crumbs
-cooking spray


How to cook :

- Cook pasta and in a large pot of salted water, according to package directions for al dente (or slightly under cook 2 minutes). Spray a baking dish with cooking spray. Preheat oven to 375°.

- In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes or until the sauce becomes smooth and thick.

- Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and  mix well. Pour into prepared baking dish. Top with grated cheese and breadcrumbs. Spray a little more cooking spray on top.

- Bake for 15-20 minutes, then broil for a few minutes to get the breadcrumbs golden

Baked Chicken Fingers

Remember when you used to love eating chicken fingers as a kid? But know how unhealthy they are you for. Here's a healthy alternative.

What you need: 

- 8 chicken strips

- 1 cup of whole wheat breads crumbs

- 2 tablespoons Parmesan cheese 

- 1 tsp dried oregano

- 1 tsp chilli powder

- 2 tablespoons olive oil 

How to make: 

- preheat oven to 400 degrees

- combine bread crumbs, parm cheese, oregano, chilli powder in a bowl

- add olive oil in seperate bowl

- place chicken strips in olive oil, then dip in mixture

- place on baking sheet

- bake for 10 minutes; turn over bake for another 5-10 minutes. 

Chicken Quesadilla

Ingredients:
 

• 16oz skinless chicken breast, fat trimmed
• Cumin
• Oregano
• Garlic powder
• salt and fresh pepper
• Olive Oil Spray
• 1/2 small onion, cut into strips
• 1 bell pepper (red or green) cut into strips
• 1 clove garlic, minced
• 1 tbsp oil
• 1-1/3 cup  Mexican blend shredded cheese
• 8 low carb whole wheat flour tortillas

Directions:

1. Slice chicken breast in half so you have 4 cutlets.
2.  Season chicken generously with salt, pepper, cumin, oregano and garlic powder.
3. Lightly spray a skillet on medium heat with oil or if using a grill, grill chicken until cooked on both sides.
4.  Remove from heat and cut chicken into strips, set aside.
5. To the skillet, add 1 tbsp oil and cook onions and peppers, season with salt and pepper.
6. Cook about 2 minutes, add garlic and continue cooking until vegetables are soft being careful not to burn the garlic. Set aside.
7. Heat skillet on medium heat and lightly spray with oil.
8. Add tortilla, top with cheese, chicken, onions, peppers, and pico de gallo or avocado-mango salsa. Top with the other tortilla.
9. Cheese should be melted and the bottom of the tortilla should be golden brown. Put a plate on top of the quesadilla to flip it over onto the plate. Then slide the other side onto the skillet. Cook another minute and remove with a spatula.
10.   Cut into wedges and serve with sour cream if you wish

Turkey Meatloaf

Ingredients:

1 1/2 cups chopped onion
3 garlic cloves ; chopped
1 pound ground turkey
3/4 cup old fashioned oats
1 egg
3/4 cup ketchup
2 tsp. Worcester sauce
1 tsp salt
1/2 tsp pepper
2 tbsp flax seed
olive oil spray

Directions:

Preheat oven to 350 degrees. Heat skillet of medium heat and add 1/2 tsp olive oil, sauté onion, and garlic. Sauté until soft and lightly brown. Combine all ingredients into a bowl and form into your meatloaf. Bake in oven for one hour or until the center is no longer pink. You may also drizzle ketchup over top to keep moist.

Chicken Kabobs

Yum. Delish. Simple.

Ingredients:

-5 oz- boneless, skinless chicken breast, cut into 1 in. cubes
-1 tsp. Olive Oil
-2 TBS. Lemon Juice
-1/4 C. Red Onion. Thinly sliced
-1 tsp. Paprika
-1 tsp. Mrs. Dash
-1 C. Bell Peppers cut into 1 in. Cubes  
-3 Wooden or Metal Kabob Sticks


Prep:

-Marinate the chicken in the olive oil, lemon juice, red onions and paprika for 30 mins.
-Then season the chicken w/ Mrs. Dash; skewer chicken cubes w/the bell peppers onto the kabob sticks.
-Grill or broil until cooked through, about 8 mins. 
-Bake at 375 degrees for 12-5 mins, or until soft.

Superbowl Menu

It is football Sunday, but it is Superbowl Sunday. I have to admit I do watch football, but it really isn't my favorite to watch. And the Pittsburgh Steelers are not in it this year, but we will still be watching it and our whole theme for dinner. A full menu of football food and when you think of football food you think obviously of greasy foods: pizza, wings, beer, etc.

We are not having/going to a football party so it will only be the two of us. But here is a little bit of our menu, so we don't get thrown all off track. I was looking for those recipes and how to make them just a little bit healthier. Have your football food in moderations and always stay hydrated that way you do not eat over than you should.

Superbowl Sunday Meal Plan:

 

Buffalo Chicken Wings- who doesn't love eating chicken wings??

Sauce Ingredients- 1 cup of Frank's Hot sauce (or any sauce you choose)
1 tablespoon of olive oil
1 tablespoon of garlic powder
1 tablespoon of onion powder
1/2 cup of honey (if you prefer less spicy) ; 1/4 cup (if you like spicy)


Chicken Ingredients- Chicken wings (as many as you would like to make)
2 tablespoons of olive oil
1 tablespoon of garlic powder
1 tablespoon of onion powder

Directions- Coat the chicken in olive oil; then sprinkle garlic & onion salt on top.
Let sit for a few minutes, while you are waiting combine sauce ingredients and add into slow cooker.
Add wings to the slow cooker and mix the sauce around so each wing is covered.
Cover and cook ( on low 4-5 hours) ; (on high 2-2.5)

Ranch Dressing- 1/2 Ranch Packet & 1/2 Plain Greek Yogurt

Nachos: another football favorite

Tortilla chips (I use the multigrain ones)
2 tsp. of olive oil
1/2 cup of cooked pinto beans (I'm using black beans instead)
4 oz. of cheddar cheese (or your favorite one)
And your nacho toppings (tomatoes, onions, olives, lettuce)

Preparation- Preheat the oven to 375 degrees
Brush the chips with olive oil and lay on a baking sheet. Bake for 10 to 15 minutes until crispy.
Layer with beans and chips. And repeat if desired.
Bake chips approximately 3 to 4 minutes or until cheese is melted.
Top with your favorite toppings.

I hope you enjoy your Football favorite treats and whoever the team is your are rooting for wins!!!

Enjoy!!!!

 

Pita Pizzas

Are you a pizza lover?? But don't love the unwanted calories or maybe the "blah" feeling you get after eating it?? There is an alternative and I may just have fallen in L-O-V-E. It is all about healthy moderation. Find something you love and make it healthy :)

What you need :
* whole wheat pitas
*extra virgin olive oil (EVOO)
*natural pizza sauce
*shredded part skim mozzarella cheese
*any veggies that you want. I use green peppers, onions, zucchini, turkey pepperoni.

Place the pitas on a baking sheet. Brush lightly with the olive oil. Top with the pizza sauce, mozzarella, & any veggies you have set aside. I preheat the oven to 425 degrees and bake until cheese it melted or you desire. ENJOY!

A Crock Pot Meal

It's that time of year where it is super chilly and really you only want something to keep you warm. And sometimes you don't even feel like eating. This ladies and gents is where the handy crock-pot comes into play! You don't even have to find a specific recipe..grab your favorite ingredients and just throw it all together in the morning, keep it on low, and it will be good to go in about eight hours.

The reason this meal doesn't have a name is because we literally threw stuff from our fridge in and just let it cook.

So tonights dinner...?

-chicken

-celery;chopped

-carrots

-garlic

-splash of chicken broth

-onions;chopped

-banana peppers

-frank's red hot (for a little spice)


Directions:

*throw it all together and cook on low for about eight hours.

Serve: over top brown rice & a side of veggies your choice


ENJOY!!!