Making it easy to find great tasting and healthy meals

Friday, March 28, 2014

Chicken and Wild Rice Soup


This is from Iowa Girl Eats

Serves 6
Ingredients:
2 Tablespoons butter
1/2 small onion or 1 large shallot, chopped
2 celery stalks, chopped
2 small carrots, chopped
salt & pepper
2 garlic cloves, minced
1/2 teaspoon dried thyme
8 cups chicken broth
2 chicken breasts, cut in half
3/4 cup wild/brown rice blend
1 cup milk
1/4 cup flour
Directions:
  1. Melt butter in a large soup pot over medium heat. Add onion, celery, and carrots, season with salt & pepper, then saute until tender, about 10 minutes. Add garlic and thyme then saute for 1 more minute.
  2. Add chicken broth then increase heat to high and bring to a boil. Add chicken breast halves and cook until no longer pink in the center, about 10 minutes, then remove to a plate and set aside. Shred when cool enough to handle. Add wild/brown rice blend to the pot then place a lid on top, turn heat down to medium-low and simmer for 15-40  minutes or until rice is tender (depending on type of wild rice. Mine took about 15 min.)
  3. In a small bowl, whisk together 1/4 cup milk with flour until smooth then add remaining milk. Slowly drizzle into soup while stirring. Add chicken then simmer soup for 10 more minutes uncovered and serve.
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Asparagus, Beet, and Bean salad

I just threw some things together that I had in the fridge and this tasty salad was the result.

1- can garbanzo beans
1 1/2 cups sliced cherry tomatoes
3 roasted beets (these were from Costco)
1/2 cucumber
1 stalk celery
1 bunch asparagus, blanched
juice of 1 lemon
1- Tbs olive oil
1- tsp. lemon pepper
fresh ground salt to taste



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Saturday, February 1, 2014

Crockpot Beef and Barley Soup


This is adapted from Skinny Taste
Ingredients:

  • 1 tsp oil
  • 1-1/2 lbs lean beef stew meat
  • 1 cup chopped carrots
  • 1 cup chopped onions
  • 1/2 cup chopped celery
  • 2 cloves garlic, chopped
  • 6 cups water
  • 1 - 2 tsp kosher salt, to taste
  • 2 bay leaves
  • 2/3 cup dry barley
  • fresh ground black pepper
  • 4 beef boullion cubes
  • 1/2 tsp Thyme
Put all these ingredients in a crockpot on low for 4 hours the on high for 3 more hours. It can cook longer if needed.
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Blackened Chicken with Cilantro Lime Quinoa and Avocado Lime Sauce

This is from Key Ingredient but the sauce is my creation

Ingredients
2
Boneless Skinless Chicken Breasts
½
Teaspoon of Paprika
¼
Teaspoon of Salt
¼
Teaspoon of Pepper
¼
Teaspoon of Cayenne Pepper
¼
Teaspoon of Onion Powder
¼
Teaspoon of Cumin
1
Teaspoon of Olive Oil
2
Cups of Low Sodium Chicken Stock
1
Cup of Quinoa
Juice and Zest from One Lime
A Dash of Salt and Pepper
2
Tablespoons of Cilantro, chopped
 * Avocado Sauce recipe follows

Combine all the dry seasonings in a small bowl. Mix them together and then season both sides of each chicken breast. Add the teaspoon of olive oil to a large pan or skillet. Heat the olive oil for a minute over medium/high heat. Add the chicken breasts to the pan. Cook flipping once- so each side gets browned- until no longer pink inside but still juicy.
 Add the chicken stock and quinoa to a medium sauce pan. Bring to a simmer over medium/low heat. Reduce the heat to low and simmer for ten to fifteen minutes with the lid on, until all the stock has been absorbed. After the chicken breasts have cooked all the way through, remove them from the pan and let them rest for a few minutes before slicing them. Toss in the lime zest, lime juice, salt and pepper, and chopped cilantro into the quinoa. Serve the sliced chicken breast on top of the quinoa and drizzle with avocado sauce.
Avocado Sauce:
In blender blend 1/2 avocado, 3/4 c. plain greek yogurt, 1 Tbs honey, 1 Tbs fresh cilantro, 1 clove garlic, and juice of 1/2 lime. Pin It

Wednesday, January 15, 2014

Healthy Chicken and Broccoli Fettuccini Alfredo

Skinny Alfredo 
This is from Slender KitchenServings: 7
Ingredients
  • 1 cup *skinny alfredo
  • 1 package Fettuccini
  • 1 tsp. olive oil
  • 1 clove garlic
  • 1/2 lb. chicken breast, cut into chunks or strips
  • 1 head broccoli
  • 1-2 tsp. Italian seasoning
  • Salt and fresh black pepper
  • Optional: red pepper flakes
Instructions
  1. Bring a medium pot of salted water to a boil. Quickly parboil the broccoli for 1-2 minute and remove. Then add the pasta to the same water and cook according to package directions to to your liking. Drain.
  2. Meanwhile in a saute pan, add the olive oil over medium high heat. Season the chicken with Italian seasoning, salt, and pepper. Cook until no longer pink, between 5-8 minutes depending on the size.
  3. Add the garlic and broccoli and cook for 1-2 more minutes.
  4. Turn the heat down to low and add the skinny alfredo sauce and pasta. Once everything is warm, serve.
*Skinny Alfredo Sauce:

Servings: 8
Serving Size: 1/2 cup
Nutritional Info: 80.1 calories, 5.5g of fat, 2.2g carbohydrates, .7g dietary fiber, 5.7g of protein
Weight Watchers® PointsPlus®: 3 *
Ingredients
  • 1 head cauliflower, chopped
  • 1 tbsp olive oil
  • 1/4 white onion or 2 shallots
  • 2 cloves garlic, minced
  • 1/2 cup fat free evaporated milk
  • 1/2 – 1 cup chicken broth
  • 1 cup Parmesan cheese, grated
  • Salt and fresh black pepper
Instructions
  1. Bring a medium pot of salted water to a boil. Add the cauliflower and simmer for 20-25 minutes until the cauliflower is very tender.
  2. In a saute pan, add the olive oil and onions. Saute over medium heat for about 7 minutes until tender. Add the garlic and cook for 1 minute. Add the evaporated milk and cook for 2 minutes.
  3. Add the cauliflower, onion mixture, Parmesan cheese, chicken broth, salt, and pepper to a blender. Blend until creamy and smooth.
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Vegetarian Kale Soup

My sister sent this to me from All Recipes and I loved the flavors and it's so healthy. I actually used chicken broth not vegetable broth
Original recipe makes 8 servings 
2 tablespoons dried parsley 
salt and pepper to taste 

Directions

  1. Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.
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Sunday, November 24, 2013

Crock Pot Creamy Tomato Soup

Adapted from Skinny Taste
This is an easy and really good soup that cooks all day then you finish it up with the light cream and cheese in the end.

Ingredients:

  • 1 tbsp olive oil
  • 1 cup finely diced celery
  • 1 cup finely diced carrots
  • 1 cup finely diced onions
  • 28 oz can whole plum tomatoes, with juice
  • 1 tsp thyme
  • 1/4 cup fresh basil
  • 3 1/2 cups reduced sodium chicken broth (or vegetable for vegetarians)
  • 1 bay leaf
  • 2 tablespoons unsalted butter
  • 2 tablespoons flour
  • 1/3 cup grated Romano cheese
  • 1 3/4 cups reduced fat (1%) milk, warmed
  • salt, to taste
  • black pepper, to taste

Directions:

Heat a large skillet over medium heat, then add the oil, celery, carrots and onions; cook 5 to 6 minutes, or until golden. Add to slow cooker.

Pour the juice of the tomatoes into the slow cooker, then roughly crush the tomatoes with your hands; add to slow cooker. Then add chicken (or vegetable broth), thyme, basil, and bay leaf. 

Cover and cook on LOW for 6 hours, until the vegetables get soft and the flavors blend. Using an immersion blender, blend the soup until smooth (or you can carefully do this in small batches in the blender).
Melt the butter over low heat in a large skillet and add the flour. Stir constantly with a whisk for 4 to 5 minutes. Slowly whisk in about 1 cup of the hot soup, then add the 1 3/4 cups of warmed milk and stir until smooth. Pour back into the slow cooker and stir, add the grated Romano cheese and adjust salt and pepper, to taste. Pin It