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From YouTube: Time to Be Well Episode 12
Description
Time to Be Well is a series in which your host, Kathy Barry, walks viewers through several healthy, easy and delicious recipes.
The recipes on this episode are for "make ahead meals" using a crockpot: Pork Tenderloin Chili and a super-economical and versatile Chicken Taco Bowl. Past shows can be viewed and recipes can be printed from the KCMO.gov web site at http://kcmo.gov/timetobewell.
A
Hello
and
welcome
to
time
to
be
well,
I'm
cathy
barry
registered
dietitian
with
the
fountain
of
health
on
today's
show,
we'll
be
preparing
some
make-ahead
meals
that
are
super
delicious,
very
healthy
and
wonderful.
To
come
home
to
so
stay
right
there.
When
we
come
back,
we'll
show
you
how
to
get
your
crock-pot
on.
A
Okay,
we
all
love
chili
and
why
not?
It
is
wonderfully
satisfying
super
hearty
it's
a
great
cold
weather
meal
and,
on
today's
show
we're
going
to
be
making
a
pork
tenderloin
chili
now
oftentimes.
When
we
make
chili,
we
use
chicken.
We
use
lean
beef,
but
pork
tenderloin
isn't
typically
used
in
Shelly,
but
this
is
a
great
recipe
and
pork
tenderloin
is
the
leanest
cut
of
pork
from
pork,
and
it
also
has
a
lot
of
B
vitamins.
It's
rich
in
niacin,
it's
a
good
source
of
iron.
A
So
this
is
a
little
bit
of
a
different
twist
on
chilly,
but
I
think
you're
really
going
to
like
it.
How
we're
going
to
start
is
we
have
a
crock
pot?
That's
been
coated
with
some
pan
spray
and
we're
going
to
simply
add
some
onions
and
I'm
going
to
give
these
little
pieces
of
garlic
here.
A
nice
smash
because
you
have
to
have
garlic
in
your
chili
and
we
are
going
to.
A
A
And
we've
got
some
black
beans:
I
love
black
beans.
They
are
a
really
really
nice
beautiful
little
vegetable
really
high
in
protein
super
good
for
you
and
then
last
of
all,
we've
got
about
a
pound
of
lean
pork
tenderloin,
that's
trimmed
up
and
cubed.
So
pork
tenderloin,
this
pork
tenderloin,
has
about
three
grams
of
saturated
fat
per
serving
size.
That's
really
low,
so
very,
very
nice.
So
after
that,
we're
going
to
put
a
little
juice
of
a
lime
in
there.
B
Faqs
Americans
consume
too
much
sodium
sodium
raises
blood
pressure
and
puts
you
at
risk
for
heart
disease
or
stroke.
What's
too
much,
most
people
consume
more
than
3,400
milligrams
a
day,
but
less
than
2300
is
recommended
even
less.
For
others,
a
lot
of
sodium
is
hidden
in
processed
foods.
Not
the
salt
shaker.
A
regular
sandwich
can
have
over
1500
milligrams
of
sodium
guess
what
add
a
can
of
soup
and
you're
over
the
limit.
B
Here's
what
you
can
do,
buy
fresh
frozen
or
no
salt
added
canned
vegetables
and
eat
more
fruit,
use,
fresh
poultry
fish
and
other
lean
meats,
use,
lower
reduced
sodium
items
and
limit
sauces
and
mixes
choose
wisely.
When
eating
out
restaurant
food
can
be
high
in
sodium.
Ask
for
low
sodium
options.
Most
importantly,
learn
to
read:
Nutrition
Facts
labels,
less
sodium,
better
health.
A
Welcome
back
our
pork
tenderloin
chili
is
ready.
I
love
these
recipes
because
they
are
so
healthy
and
so
simple
to
prepare.
This
particular
recipe
is
high
in
protein.
Fiber
iron,
B
vitamins
and
your
whole
family
will
enjoy
it.
How
we're
going
to
plate.
It
is
simply
we'll
just
put
some
of
this
delicious
chili,
and
this
pork
is
just
fork
tender.
It's
absolutely
delicious,
smelling
we're
going
to
just
put
some
of
that
in
our
Bowl
and
we're
going
to
top
it
with
a
little
bit
of
low-fat
grated
cheese.
A
Doesn't
that
look
delicious
a
tiny
bit
or
more
of
this
great
Greek,
yogurt
Greek
yogurt
is
a
wonderful
substitute
of
then
sour
cream.
It's
really
good
for
you.
It's
got
lots
of
probiotics,
so
this
is
just
a
great
simple
meal
that
is
so
quick
to
prepare
and
your
whole
family
will
like
it.
It's
really
good
for
families
that
are
on
the
go,
don't
go
anywhere
when
we
come
back
I'm
going
to
show
you
how
to
make
a
beautiful
chicken
taco
bowl
that
you're
going
to
love
as
well.
C
C
C
A
Next
recipe
that
we're
making
for
our
make-ahead
meals
is
a
delicious
chicken
crock
pot
recipe
that
I
know
you
will
enjoy.
This
recipe
is
extremely
simple
and
it's
absolutely
fabulous.
The
first
thing
that
we're
going
to
do
is
we're
going
to
take
some
chicken
breasts.
We've
got
about
a
pound
here
that
have
been
trimmed
up
and
their
boneless
and
skinless
we're
going
to
put
those
right
in
our
crock
pot.
A
That's
been
sprayed
with
a
little
pan
spray
and
then
right
on
top
of
that,
we're
going
to
add
one
can
of
your
favorite
salsa
61
jar,
16
ounces
of
your
favorite
salsa,
and
then
that
goes
right
on
top
of
the
chicken,
and
on
top
of
that
goes
a
can
of
my
favorite
black
beans.
These
are
rinsed.
You
always
want
to
rinse
your
black
black
beans
and
get
that
syrupy
liquid
off
of
there.
That
doesn't
really
add
anything
to
our
recipes.
So
that's
it!
That's
it!
A
You
just
cover
this
up
and
you
cook
it
for
six
to
seven
hours.
Our
chicken
is
ready.
It
is
absolutely
delicious,
and
six
or
seven
hours
later
you're
going
to
come
home
from
work
and
you
are
in
for
a
really
nice
treat.
So
this
is
what
it
looks
like.
The
chicken
is
very,
very
fork
tender.
So
this
is
how
we're
going
to
shred
it.
We've
got
these
beautiful
czech
chicken
breasts
in
here,
and
they
just
are
ready
to
fall
apart.
A
So
if
you've
never
cooked
anything
like
this,
it's
pretty
simple
you
just
kind
of
break
it
apart.
You
can
use
an
you,
can
use
a
knife,
you
can
use
a
fork,
but
you
can
see
it
just
falls
right
apart
and
then
after
we
get
this
shredded
we're
going
to
put
it
right
back
in
the
crock
pot,
with
all
that
wonderful,
salsa
and
beans
that
have
been
cooking
all
day,
we're
going
to
mix
it
around
in
that
delicious
sauce
and
then
we'll
serve
it
up.
A
A
That's
what
my
husband
calls
all
my
children's
friends
that
just
happened
to
be
at
our
dinner
table:
I,
love
them
all
and
I
promise
you
that
this
recipe
is,
is
a
favorite,
so
I'm
going
to
get
a
spoon,
so
I
can
stir
that
around
a
bit
and
you're
going
to
be
really
surprised.
How
easy
this
is
it's
so
much
easier
than
going
to
a
drive-thru?
Really
you
save
more
time
preparing
this
at
home
and
having
it
ready
than
it
does
to
take
the
time
that
it
takes
to
drive
through
a
Mexican
restaurant.
A
So,
very,
very
quick,
very
simple
and
I'll
tell
you
when
you've
got
a
busy
family
and
one
is
going
to
basketball
practice
and
the
other
one's
going
to
scouting,
and
you
have
a
meeting.
You
might
not
be
able
to
sit
down
at
a
meal
together
at
the
table,
but
this
is
a
great
get
and
go
meal.
It's
still
really
healthy.
A
It's
very
comforting
and
it's
a
it's
just
a
it's
just
great
great
habit
to
get
into
really
reduces
stress
in
your
life
just
to
not
have
to
worry
about
what
are
we
going
to
have
for
dinner,
so
I'm
going
to
move
this
and
now
we're
going
to
gussy
this
chicken
bowl
up,
and
you
are
going
to
be
very
pleased
with
the
way
this
turns
out.
I've
got
some
brown
rice
here
and
I've
got
some
beautiful,
graded
low-fat
cheese.
Here's
our
wonderful
little
kind
of
made
like
a
nice
little
pico
de
gayo.
A
It's
got
Tomatoes,
it's
got
onions,
it's
got
some
lime
juice,
it's
got
some
cilantro
and,
of
course,
we've
got
my
favorite
Greek
yogurt.
So
here's
how
it
goes.
We
take
a
little
of
this
brown
rice.
Brown
rice
is
just
a
little
better
for
you
than
white
rice.
It's
just
one
way
to
get
a
little
more
fiber.
I
personally
think
it
tastes
a
little
better,
it's
a
little
nuttier,
so
there's
our
brown
rice
and
then
we're
going
to
take
some
of
this
delicious
chicken.
Look
at
that
and
those
beans
and
tomatoes
and
salsa.
A
A
And
that
is
our
chicken
taco
bowl
now
I
think
that
that
looks
like
a
delicious
meal.
It
is
very
healthy,
has
less
than
400
calories,
it's
loaded
with
vitamins
and
minerals,
and
protein
and
fiber
it's
homemade.
It
smells
delicious.
It
is
incredibly
economical.
The
other
thing
that
you
can
do
with
this
chicken
is
once
you
have
this
made
that
it
also
makes
a
really
nice
Ancelotti.
A
You
can
just
get
some
small
tortillas
use
this
chicken
to
roll
up
the
tortillas
place
them
seam
side
down
in
a
baking
dish
cover
them
with
some
simple
and
chulada
sauce
and
cheese,
bake
them
off.
30
minutes,
350
degrees,
great
meal,
very
homemade,
wonderful,
wonderful,
flavor!
You
could
also
just
serve
this
on
a
bed
of
lettuce
and
make
yourself
your
own
little.
You
know
Mexican
style,
salad,
so
lots
of
applications
that
you
can
use
this
for
chicken
tacos
chicken
bowl
chicken,
enchiladas,
very,
very,
very
simple
dish.
A
So
I
hope
that
you
enjoyed
these
recipes.
These
recipes
are
very
simple,
very
economical,
very
healthy.
Everyone
has
a
busy
lifestyle.
Everybody
has
a
very
packed
schedule,
and
these
are
just
some
recipes
for
you
to
help.
You
create
some
nice
homemade
meals
that
are
low-cost
and
very
healthy
and
to
help
you
speed
you
through
your
busy
work
week.
Thank
you
for
joining
us.
Today,
we've
been
coming
to
you
from
the
University
of
Missouri
Extension
kitchen
located
in
the
historic
city
market.
These
are
just
a
few
simple
recipes
to
help
make
your
work
week
easier.