A Healthier Spin on a Cold Weather Favorite. 

It’s sweater weather here again on the East Coast. As New York readies itself for winter, the crockpot comes back out of hiding to be the work week star.

There is nothing better than getting home from a long cold work day to your house filled with delicious aromas and dinner made. I am such a fan of the slow cooker. If you meal prep on Sunday and have all of your veggies clean and cut up, it’s a 10 minute drop and go dinner before your grab your morning coffee and walk out the door. Another short cut to slow cooker meals is the Rotisserie Chicken.

I love to challenge my Clients by asking them how many meals they can make with one main ingredient. They never disappoint. They have used the chicken from breakfast dishes through dinner. I have had such a positive response to this challenge that I may have to post it on social media with an amazing prize for who comes up with the most ideas.

Add the Chicken Broth and Canned Tomatoes to the Crock Pot and set to high. Let the ingredients begin to warm through as you chop your veggies, if you have not done so earlier. Add Chicken, Veggies, Onions, Garlic and Beans to the pot and set the timer for 4 hours. The chicken is already precooked so there is no risk of contamination. Allow all of the ingredient to warm through and the flavors blend together.

Once chili is cooked though and has cooled down to room temperature, I separate it into single serving portions. I keep 2 in the fridge and freeze the rest. Grab and go is the easiest way to stay on track and make smart food choices, especially when you are tired and hungry.


1 Large Rotisserie Chicken, Deboned and Shredded

3 Bell Peppers (Red, Orange and Yellow

1 Large White or Yellow Onion, peeled and diced

5 Celery Stalks, diced

1 Can Chickpeas

1 Can Red Kidney Beans

1 Large Can of Diced Tomatoes

1 Large Can of Crush Tomatoes

1 Large Box or Can of Chicken Broth

2 Garlic Cloves, peeled and chopped



Raw Onion

Long Grain or Wild Rice

Greek Yogurt (Alternative to Sour Cream

Chili Seasoning

Red Pepper Flakes (If you like a little heat)





CHICKPEAS: contain vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.

RED KIDNEY BEANS: Great protein source. Nutrient dense food. Beans contain several vital nutrients, including folate. Powerful Antioxidant. Better heart health. Helps reduce risk of cancer. Improves glucose metabolism. Prevents fatty liver. Assists in controlling appetite.

ONION: Reduce the risk of obesity, heart disease, and cancer. They are high in vitamins, minerals, and antioxidants.

GARLIC: Consuming garlic on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.

TOMATOES: Are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K.

CELERY: Rich in vitamin K, and it also contains folate, vitamin A, potassium, and vitamin C. Dietary fiber: Celery is mainly water, but it is also a good source of dietary fiber.

CHICKEN: Rich in Protein. It’s a great source of lean, low fat protein which contribute to muscle growth and development. Good for the Heart. Eating chicken breast suppresses and controls a body’s homocysteine amino acid levels which, if too high, can lead to cardiovascular disease.