Mix all spices in a small bowl with 2 TBS water and pour the spice mix into the crock pot.
Cook on low for 6-8 hours.
Recipe Notes
When it’s ready, place the chicken in one container, the potatoes in another, and the vegetables in another separate container.
Weigh and measure according to the Food Plan.
Enjoy!
I love baking a whole meal in a bag. It makes the chicken juicy and moist and it intensifies the taste of the vegetables and the spices. I weigh and measure when it’s ready.
Cut each chicken breast in half. Soak in salted water for 30 minutes. For the soaking, mix 1 ½ tablespoons of Kosher salt in 8 cups of water inside a ziplock bag or a bowl. Keep in the fridge for 30 - 45 minutes. Then, drain. You can skip this step if you want. The benefit of doing this is that the salt loosens up the proteins in the meat, which allows more water to be “trapped” in the meat when it’s cooked, making it more plump and juicy.
Mix all ingredients, including potatoes and vegetables, in an oven bag. Tie the bag, spray a pan with a clean oil spray and place the bag in the pan. Poke few holes in the bag with a fork.
Bake in a pre-heated oven at 375 degrees for an hour. After an hour, open the bag and place the mix in the pan. If there is a lot of liquid remaining, bake for another 15 minutes without the bag.
Recipe Notes
When ready to eat, weigh 4 oz. chicken (for women), 8 oz. potatoes and measure 2 cups of vegetables. Keep the rest in the fridge. Enjoy!
Weighing and measuring is easier when we prepare protein/starch/vegetables separately, here’s an alternative where you bake it all together and then weigh and measure it.
Place the vegetables, chicken and potatoes in a bowl.
Mix spices that you like such as: salt, pepper, paprika, garlic powder, and cinnamon. I love adding Penzey’s Northwoods Seasoning, smoked paprika and barbeque seasoning.
Add ½ cup of water to the spices and pour it over the chicken.
Cover with foil and bake at 375 degrees for an hour and a half. Mix from time to time.
Remove the foil and bake for another 15-30 minutes, until it looks brown and yummy.
Recipe Notes
Weighing and measuring:
Separate the ingredients into 3 containers: place the chicken in one container, the potatoes in a second container and the potatoes in a third one. Weigh and measure appropriately before each meal. Enjoy!
When it’s ready, place the chicken in one container, the potatoes in another, and the vegetables in another separate container.
