shredded chicken




shredded chicken INGREDIENTS 4 pounds of boneless chicken (1820g) + enough water to cover

Prepare chicken by boiling chicken breasts in water or broth on stovetop for 10-12 minutes, just barely covered in liquid. Once the meat is no longer pink, remove from fluid and shred with two forks. This same technique can also be used with a pressure cooker at pressure for 5 minutes with a natural release, or a slow cooker for 4-6 hours. Whatever’s clever for you! Rotisserie chicken meat can be substituted for the breasts as well.




Tacos

Unwich

INGREDIENTS

INGREDIENTS

1 Tbs olive oil/ 1½ cups shredded chicken (250g)/ 1 tsp cumin/ 1 tsp garlic powder/ 1 tsp chili powder/ 5 tsp water/ whole lettuce leaves/ ½ avocado

2 large whole lettuce leaves/ ½ cup shredded chicken (70g)/ 2 Tbs mayonnaise/ ½ avocado/ salt and pepper, to taste

Heat oil in large pan over medium heat. Add shredded chicken to hot pan and stir to coat in oil. Add in cumin, garlic powder, and chili powder. Mix in water, one teaspoon at a time, stirring to ensure spices are thoroughly distributed. Cook for 2-3 minutes to allow sauce to slightly thicken. Spoon the shredded chicken into whole lettuce leaves, using the leaves as taco shell substitutes. Garnish with avocado or serve on the side.

Pack the lettuce leaves with your “sandwich” ingredients. Fold the top edge of the lettuce leaf down over the ingredients. Ensure the lettuce is still along the folded edge of the parchment paper; scoot it if you need to. Take the left side of the leaf and fold it in, then the right side of the leaf and fold it over. Carefully roll the little lettuce bundle up with the parchment paper. Start from the left corner of the folded edge, tuck in the pointy bottom, and continue rolling until you meet the right corner of the folded edge. To eat, you just fold down the paper wrap to reveal a portion of the unwich to take a bite.




Stuffed Avocado INGREDIENTS 1 large avocado/ ¾ cup shredded chicken (105g)/ 2 Tbs soy sauce/ 1 tsp garlic thai chili paste

Divide an avocado in half lengthwise and remove the pit. Dress the shredded chicken with the soy sauce and garlic thai chili blend. Mix until chicken is thoroughly coated. Spoon the dressed shredded chicken into the concave area of the avocado and serve.

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Soup

Chili

Casserole

2 Tbs butter/ 2 cups shredded chicken (280g)/ 4 oz cream cheese/ 2 Tbs garlic powder/ 1 can (14.5 oz) chicken broth/ 1/4 cup heavy cream/ salt and pepper, to taste

4 cups shredded chicken (560g)/ 1 Tbs butter/ ½ onion / 2 cups chicken broth / 2 cups diced tomatoes / ½ can (3 oz) tomato paste / 1 Tbs chili powder / 1 Tbs cumin / ½ tablespoon garlic powder / 1 jalapeno / 4 oz cream cheese / salt and pepper

4 cups shredded chicken (560g)/ 2 Tbs butter/ ½ medium onion/ ½ pound mushrooms/ ½ head cauliflower/ ½ cup heavy cream/ 1 Tbs garlic powder/ 2 tsp salt/ 1 cup mozzarella cheese

In a large stockpot, melt the butter over medium-high heat. Add the onion and cook until translucent. Add the shredded chicken, chicken broth, diced tomatoes, tomato paste, chili powder, cumin, garlic powder, and jalapeno to the pot and combine by gently stirring over the burner. Bring to a boil, then drop it down to a simmer over medium-low heat and cover for 10 minutes. Cut cream cheese into small, 1-inch chunks. Remove lid and mix in the cream cheese. Increase the heat back up to medium-high and continue to stir until the cream cheese is completely blended in. Remove from heat and season with salt and pepper to taste.

Preheat oven to 350 F. Melt butter in saucepan over medium heat. Add sliced onions, mushrooms, and cauliflower florets. Once onions have browned, mix in heavy cream, garlic powder, salt and bring to a simmer. Add shredded chicken to a casserole dish with ½ of the mozzarella cheese. Cover the meat and cheese with the creamy vegetable mixture and stir in the casserole dish to evenly distribute. Top the casserole dish with remaining mozzarella cheese. Bake for 25-30 minutes.

Melt butter in saucepan over medium heat. Add shredded chicken to pan and coat with melted butter. As chicken begins to warm, add cubes of cream cheese and garlic powder. Mix to blend ingredients. Once the cream cheese has melted and is evenly distributed, add chicken broth and heavy cream. Bring to a boil, then reduce heat to low and simmer for 3-4 minutes. Add salt and pepper to taste and serve.




QUICK START DEVELOP A FOOD MAP TO PREP ONCE AND EAT FOR THE ENTIRE WEEK 1. Identify recipes that fit your dietary goals with like ingredients. The obvious example in this quick guide is chicken, but lettuce, avocado, and heavy cream are also common themes within the recipes chosen. 2. Write out the meals you would like to eat for the week based off of your research in step 1. Using sticky notes allows you to order them around in the most logical sequence later on. 3. Look for any key items you can prep ahead of time that store well. A few ideas include: cooking main proteins, washing & chopping veggies, making your homemade sauces & condiments. 4. Write out the steps necessary to actually begin cooking your meal. Grocery shopping, thawing, chopping? List these prep steps out in sequential order. 5. Now order your meals for the week in a way that makes the most sense based off of when you will be preparing ingredients for the meals. If you are making baked chili pockets with leftover chili, it would be logical to schedule the chili for earlier in the week. 6. Once you have all your prep steps and meal sequence mapped out, review for any fine tuning adjustments. 7. Create grocery list to pair with the map. Shop to this list when following the meal sequence mapped out. 8. Make notes for improvement as you go and edit as needed. Create new maps and lists to switch it up!




Food Mapping: meal planning & prepping on steroids

Buy Chicken Meat

Check out the simple meal map to the left. With just one staple ingredient, you are able to create over six different recipes for the week including leftovers. Imagine the possibilities if you were to add a few more staples to the mix!

Prep Shredded Chicken

Tacos

Chili

Stuffed Avocado

Casserole

Soup

Leftovers

Unwich

Leftovers

Food mapping allows you to easily identify wasteful steps in the kitchen, hyper-focus your trips to the grocery store, save money and streamline your mealtime routine. Not to mention it’s a great technique to hit your macros! Having a map helps you visualize where you need to go and what you need to do to get there. A visual reference of what you are eating can also help you identify areas for improvement. By mapping out your meals, you make all of your healthy choices up front and prep to the plan. No more last minute decisions and temptations to ditch your diet efforts; your healthful meal is already halfway done!

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