Tag Archives: slow cooker

Day 21: Fine dining

Day 21

  • Weight: 125.2 lbs.
  • No workout today
  • Total inches: 118.6
  • Protein: 136 g (18 g over target)
  • Calories: 2,600

Much of my diet so far has been shakes, chicken and potatoes.

I can tolerate a lot of repetition in my meals as a bachelor. I tend to make a big batch and eat leftovers throughout the week.

The potatoes can go one of three ways: mashed, baked or french fried (in this case, faux-fried). I haven’t done mashed yet, but have done about 10 potatoes the other two ways.

Baked potato

Wash potato. Leave skin on. Drizzle with olive oil and sprinkle with kosher salt. Bake at 450 degrees for under an hour.

Note: A smart cook will flip the potato halfway through. I’m lazy, so it usually comes out a little burnt on top. A dumb cook, like me, will poke holes in the potato beforehand as though it were going in a microwave oven.

Nutrition: For a medium potato (173 g), 161 calories, 4.3 g protein.

Mashed potatoes

Wash potatoes. Leave skin on. Cut into equal-size cubes, roughly 1.5 to 2 inches.

With potatoes in pot of cold water, place over high heat. Boil. You can tell potatoes are ready if you stick one with a knife and it slides right off.

Mash with butter, salt and milk.

Mike’s tip: Use half white or yellow potatoes and half sweet potatoes. I’ve had it, and it’s terrific.

Italian Fries

  • 6 or 7 Idaho potatoes, peeled and sliced into 1/3-inch-thick French fry-style strips, soaked in cold water (add 1 tablespoon sugar, 1 teaspoon salt)
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon dried Italian herbs, or some combo of dried oregano, thyme, marjoram and basil
  • 2 cups freshly grated Romano cheese
  • 1/4 cup parsley leaves, finely chopped
  • 4 tablespoons salted butter, cut into 6 cubes
  • Coarse salt and freshly ground black pepper

Preheat the oven to 400 degrees.

Drain the potatoes and pat dry with paper towels. (Make sure to soak potatoes for 15 minutes. This ensures crisp fries by removing excess moisture.) Spread 1 tablespoon of the olive oil on each of 2 rimmed baking sheets and spread out the potatoes. Overlapping is fine.

Sprinkle the dried herbs evenly over the potatoes. Liberally spread the cheese and parsley on top. Drizzle the remaining 2 tablespoons of olive oil over the cheese. Scatter the cubed butter around the pans.

Bake until the potatoes are golden brown, rotating the pans after 30 minutes, for 45 to 50 minutes total. Use a spatula to lift off the potatoes with all the crusty cheese adhered to them. Sprinkle with salt and pepper to taste. Serve hot.

Nutrition (per serving): 311 calories, 27.8 g protein.

Zesty Slow Cooker Chicken Barbecue

  • 6 frozen skinless, boneless chicken breast halves
  • One 12-ounce bottle barbeque sauce
  • 1/2 cup Italian salad dressing
  • 1/4 cup brown sugar
  • 2 tablespoons Worcestershire sauce

Place chicken in a slow cooker. In a bowl, mix the barbecue sauce, Italian salad dressing, brown sugar, and Worcestershire sauce. Pour over the chicken.

Cover, and cook 3 to 4 hours on high or 6 to 8 hours on low.

Note: I have used half of the amounts for the sauce (last four ingredients) and still come out with too much.

Nutrition (per serving): 300 calories, 23 g protein.