Chicken & Rice Soup!

For the last 10 days, all five of us have managed to pass around a nasty cold virus. Achy bones do not a good cook make! During our little epidemic, I repurposed most of the grill/poached/and baked chicken, into soothing stews and soups. To me, nothing cures a cold quite like chicken soup. Here is the first in a series of quick and simple, comforting soups.

Ingredients:

1lb chicken breast (about 2 breasts), cooked and shredded

4 cups chicken stock or broth

4 cups water

1 cup whole milk

1 cup dry brown rice

8 oz mushrooms, diced

1 medium onion, minced

2 cloves garlic, minced

2 Tbsp butter

1 tsp dried basil

1 tsp dried oregano

1 tsp dried tarragon

1 tsp dried thyme

1 tsp dried rosemary

1/2 tsp salt (more or less to taste)

1/2 tsp pepper (more or less to taste)

Recipe:

Melt butter, in a large stock pot, over medium heat.

Add mushrooms and onions. Sauté until mushrooms release their water and onions become transparent, about 5-6 minutes.

Add garlic and sauté for an additional 1-2 minutes.

Add seasoning, herbs, chicken broth, water, and rice.

Bring to a boil, then reduce to a simmer for 30 minutes (unless you are using instant rice, then you will want to wait until after you have added the chicken).

Add chicken and continue to cook until rice is al dente to just tender, about 5-15 minutes.

Add in the whole milk, stir, and serve.

Enjoy!

Healthy Buffalo Chicken Dip

 I love all these "healthy" buffalo chicken dip recipes circulating online. I'm really not sure there is a thing that is truly "healthy" about cream cheese, and try as I might, I could not find a single recipe out there that didn't include it... So I started looking for substitutes and kept finding myself at cauliflower queso. This recipe may not be AS creamy as the original buffalo chicken dip, but it is a CLOSE second (says the near empty 2 quart dish!) and it will leave you feeling guilt free!!! 

Ingredients:

2 chicken breast (about 1 lb total)

1 medium head cauliflower 

1 cup hot sauce

2-4 cups 2% shredded mozzarella (depends on how healthy you are feeling)

salt & pepper for seasoning

2 Tbsp ranch (optional)

Recipe:

Preheat oven to 350 degrees.

Season both sides of the chicken breast. 

Poach chicken in 1 cup water, 8-10 minutes per side.

While chicken is poaching, rinse and chop cauliflower into florets.

Cook cauliflower in a heavy saucepan, over medium heat, in 1/4 water until tender. This will take no longer than 15 minutes, depending on the size of your florets.

You should be able to gently fork the florets apart. 

Set chicken aside to cool. Reserve poaching liquid if needed.

Transfer cauliflower to a blender and purée until smooth.

Add 1/2 of the shredded cheese and hot sauce to the blender. Blend until combined. Add poaching liquid if needed. 1 Tbsp at a time.

Transfer to a baking dish. 

Shred chicken with a fork.

Stir in chicken and remaining cheese. Reserve enough to sprinkle over the top.

Sprinkle cheese and a splash of hot sauce over the top. Bake at 350 degrees for twenty minutes, until cheese is bubbly and dip is heated through.

Top with ranch (optional), and serve with celery, carrots, whole grain crackers, or tortilla chips.

Enjoy!

Mushroom, Swiss, & Spinach Egg Muffins

Eggs can be boring!!! Especially when you are trying to eat healthy and normally smother them in cheese and serve them alone side a hefty serving of bacon. To combat the blah eggs, I have added some big, bold flavors and packed them into these cute little egg muffins. I dare you not to get excited heating these tasty treats up on the go.

Ingredients:

12 eggs

1/4 cup sour cream

1 Tbsp olive oil

4 oz chopped mushrooms

1 cup baby spinach

1 tsp minced garlic

1 tsp thyme

1/2 tsp salt

1/2 tsp pepper

1/2 cup shredded Swiss

Recipe:

Preheat oven to 375 degrees.

Line cupcake tins with parchment cups. Unless you have a silicon cup cake pan, I highly recommend parchment cups, they keep the eggs from sticking to the tin and the peel right off.

Sauté mushrooms, spinach, and garlic in olive oil until mushrooms release their moisture, and spinach wilts.

Whisk together eggs, sour cream, salt, pepper, and thyme.

Spoon mushroom, spinach, and garlic into parchment cups.

Top with shredded Swiss.

Cover with egg mixture. Make sure not over fill the cups, or they will bake over in the oven. I do this almost ever time!!!

Bake at 375 for 20 minutes.

Let cool.

Enjoy!!!

10 Minute Marinade

Eating clean can get boring. Our weekly menu usually consists of chicken or fish (and the occasional ground turkey), some form of green veg, and, in the evening, brown rice or quinoa. The brilliant thing about lean proteins, is that they are rather bland and absorb flavor like a sponge... When you hit them with some acidity, and this recipe does just that! Don't fall victim to those store bought disasters. You know the ones you dredge your chicken in overnight that fail to penetrate the surface. Try this super quick flavor punch, guaranteed to make those taste buds tingle!

Ingredients:

1/4 cup olive oil

1/4 cup red wine vinegar

1/4 cup fresh squeezed lemon juice

1/4 Dijon mustard

2 Tbsp dried oregano

1 Tbsp garlic powder

1 tsp salt

1/2 tsp black cracked pepper

Recipe:

Mix it all up and marinate.

That's it!

Enjoy it on fish, chicken, or veggies!!!

Parmesan & Herb Roasted Root Veg

Tasty doesn't have to be complicated. Though I do enjoy eating my veggies raw or simply steamed, without dressings, dips, or seasoning, my family does not. In an effort to appease the masses, yet stay true to our clean diet, I dress my veg in a light olive oil, toss with dried herbs and seasonings, and sharp cheese. One of my favorite combinations is garlic, thyme, and Parmesan cheese and thus this recipe evolved. It doesn't get much easier than this!

Ingredients:

2 lbs of potatoes (any variety)

2 lbs of baby carrots

1/4 cup shaved Parmesan 

4 Tbsp olive oil

1 Tbsp garlic powder

1 tsp thyme

1 tsp salt

Recipe:

Preheat oven to 400 degrees.

Cut potatoes into 1 inch cubes.

Toss potatoes and carrots in olive oil, garlic powder, thyme, salt, and Parmesan cheese.

Spread out in a single layer on a baking sheet.

Bake in the oven for 45 minute or until carrots are soft.

Enjoy!!!

Chocolate Peanut Butter Protein Bars

Who doesn't love a late night snack? I certainly do! These chocolate peanut butter protein bars not only pack a protein punch, ideal for nighttime recovery, but also satiate that sweet tooth begging to ruin the day's hard work. I really don't have much to say about this recipe other than try it, you won't be disappointed!!!

Ingredients:

2 cups peanuts

2 cups pitted dates

1/2 cup vanilla or chocolate protein powder

1/4 cup dark chocolate chunks

Recipe:

Process 1 cup of peanuts into peanut butter. Blend the protein powder into the peanut butter.

Add remaining peanuts and chocolate chips. Pulse a few quick times to break down the peanuts and chocolate.

Add dates 1 cup at a time. Process until ingredients combine. You may have to stir in some of the peanut butter protein mixture to thoroughly combine.

Press mixture into a parchment lined pan.

Refrigerate for 30 minutes then cut into bars.

Store in refrigerator.

ENJOY!

Savory Stuffed Butternut Squash

We have been overflowing with butternut squash lately. I use to just roast them with a little olive oil, or add them cubed to pasta and potato dishes, but that gets old. This recipe came about as a spin on an old favorite. When I first came up with the recipe, I used breakfast sausage as the base, and it was every bit as sinful as it sounds. After my husband's clean bulk challenge, I had to figure a way to cut back the fat and ramp up the protein, that is where my skinny version comes in. No matter your taste, or dietary needs, this dish is sure to satisfy. 

If you have never tried quinoa, I urge you to give it a try. It has more fiber and protein than brown rice, is just as simple to cook, and has an amazing texture! If you're still not a fan, just substitute brown rice for quinoa and increase the cooking time to 45 minutes for an equally satisfying dish.

Ingredients:

Sinful:

1.5 cups uncooked quinoa

3 cups chicken broth

1 lb ground breakfast sausage

1 cup diced bell peppers

1/2 cup dice onion

4 medium butternut squash

1-2 Tbsp olive oil

Salt to taste

Skinny:

1.5 cups uncooked quinoa

3 cups chicken broth

1 lb ground turkey

1 tsp basil

1 tsp oregano

1 tsp rosemary

1 tsp thyme

1 tsp salt

1 tsp garlic powder

1 cup diced bell peppers

1/2 cup diced onion

4 medium butternut squash

1-2 Tbsp olive oil

Recipe:

Preheat oven to 400 degrees.

Cut butternut squash in half, length wise.

Use a spoon to scoop out the seeds.

Place squash inside up on a baking sheet and drizzle with olive oil.

Bake at 400 degrees for 45 minutes - 1 hour, until soft.

In a large skillet, over medium high heat, brown sausage or turkey. If you're using turkey, add basil, oregano, rosemary, thyme, garlic, and salt to browned meat.

Add diced onions and peppers to the browned meat. Sauté until peppers are soft and onions transparent.

In a heavy sauce pan, over high heat, add chicken broth and quinoa. Bring to a boil.

Cover and reduce heat to a simmer for 15 minutes.

Set aside to cool for 5 minutes.

Add cooked quinoa to browned meat and stir until combined.

Spoon over top of the butternut squash.

Enjoy!