Slow Cooker Thai Chicken Soup

Slow cooker Thai Chicken soup Ingredients

Ingredients:

  • 2  (14 oz) cans lite coconut milk
  • 3 cups chicken broth
  • 1/2 cup peanut butter (the all-natural, runny kind no sugar or salt added)
  • 1 (4 oz) jar red curry paste (start with 1/4 cup and add more to taste)
  • 5 tablespoons low sodium soy sauce
  • 2  tablespoons dark brown sugar
  • 4 cloves garlic minced or pressed
  • 1 teaspoon ground ginger
  • 1/2 teaspoon red pepper flakes (optional – start without, and add after cook time for more spice)!
  • 1 pound raw boneless, skinless chicken breasts
  • 1 yellow onion, diced
  • 1 cup diagonally sliced carrots
  • 1 red bell pepper, sliced
  • 1 (8 oz) package sliced mushrooms
  • 1 head broccoli, cut into florets
  •  Salt to taste if necessary (I needed quite a bit of salt, but it will depend on your soy sauce and chicken broth)
  • 3 tablespoons lime juice
  •  Chopped cilantro garnish
  •  Chopped peanuts garnish
  •  Brown rice or noodles for serving

Instructions

  1. Whisk together coconut milk, broth, peanut butter, curry paste, soy sauce, brown sugar, garlic, ginger, and red pepper flakes in greased crockpot.
  2. Add in chicken breasts, onion, carrots, pepper, mushrooms, and broccoli.
  3. Stir to combine.
  4. Cover and cook on HIGH for 3-4 hours or LOW 6-8 hours.
  5. Remove chicken and cut into chunks.
  6. Stir back into soup.
  7. Stir in lime juice.
  8. Taste and re-season with salt, more curry paste, red pepper flakes, if necessary.
  9. Serve over brown rice or noodles and garnish with cilantro and peanuts
Macros for 1 cup
239 calories
12g fat
16g carbs
15g protein
Servings: 11 cups
Nutritional information does not include peanuts, cilantro, or rice/noodles!
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Zucchini, Feta, And Spinach Fritters With Garlic Tzatziki

Zucchini, Feta, And Spinach Fritters With Garlic Tzatziki

For The Garlic Tzatziki: 

  • 1½ cups greek yogurt
  • 4 cloves garlic
  • 1 small cucumber, peeled and chopped
  • 2 teaspoons olive oil
  • Juice of ½ lemon
  • 2 tablespoons dill
  • Kosher salt, to taste

For The Zucchini, Feta, and Spinach Fritters: 

  • 2 medium zucchini, grated
  • 3 handfuls baby spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup minced fresh herbs (dil, mint, and oregano are my favorites to use here)
  • 3 large eggs, lightly beaten
  • 2 scallions, minced
  • 2 cloves garlic, minced
  • 1/3 cup all purpose flour
  • 1/2 teaspoon baking powder
  • Salt and black pepper, to taste
  • Olive oil, for frying
  1. In a blender combine all of the tzatziki ingredients. Blend until smooth. Refrigerate until ready to use.
  2. Place the grated zucchini in a strainer or a bowl. Sprinkle with 1 teaspoon of salt to draw out the liquid and let sit for 10-15 minutes. Then, wring all of the liquid out using your hands and set aside.
  3. In a large bowl, combine the zucchini, spinach, feta, herbs, eggs, scallions, and garlic. Stir to mix well. Then, sprinkle in the flour and baking powder, a bit at a time, until it all is incorporated and holding together.
  4. Heat about 1/4 cup olive oil in a skillet over medium heat. Once warmed, drop 3 scoops of batter into the skillet. (Aim for about 3 tablespoons worth of batter, each) After about 30 seconds, flatten them out a by pressing them down gently with a spatula. Pan fry for about 3 minutes, and then flip to fry the other side for an additional 3 minutes, or until golden brown.
  5. Place the fritters on a paper towel lined plate to absorb excess oil, and serve warm with the Garlic Tzatziki!
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Avocado Deviled Eggs

Avocado Deviled Eggs 

Directions:

Halve the eggs length-wise and remove the yolks to a bowl.
Arrange the egg white halves on a platter and set aside.

To bowl of yolks, add the avocado and mash with a fork until desired consistency. Stir in onion, garlic salt, salt, and olive oil; stir to combine. Spoon or pipe the mixture into the yolk halves, about 2-3 teaspoons per egg half. Refrigerate until ready to serve, within 2-3 hours.

Yield:
12 deviled eggs

Macros (per egg): 

47 calories
3.3 g. fat
0.8 g. carbohydrate
0.6 g. fiber
3.3 g. protein

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Easy Green Smoothie Bowl

Easy Green Smoothie Bowl

This easy green smoothie bowl is creamy from the avocado and packed full of healthy greens and fruits. Top it with almonds, chia seeds and chopped fruit for the perfect start to your day!

Ingredients

  • 12-15 oz kefir (Substitutes: 1/2 milk and 1/2 greek yogurt if you do not have kefir)
  • 2 cups frozen mixed greens or spinach
  • 1 avocado
  • 4 frozen figs or 1/2 cup other frozen fruit
  • 1/2 of a large apple
  • 1/2 cup coconut water (optional)
  • 5-6 ice cubes, optional (not really)
  • Toppings: chopped apple, slivered almonds, chia seeds and chopped dates.

Instructions

  1. Blend.
  2.  Top with chopped apple, slivered almonds, chia seeds and chopped dates (or let’s be honest whatever goodies you have in the house)! 
     
    Macros:

    1 serving is 300 calories
    16g protein
    30g carbs
    17g fat 
    Recipe makes 2 servings.

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Healthy Mexican Casserole

Healthy Mexican Casserole

Ingredients

1 cup uncooked quinoa
chicken broth
1 tablespoon extra virgin olive oil
1 1/2 pounds lean ground turkey
1/2 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon salt plus more to taste
1/4 teaspoon black pepper
1 onion sliced
4 bell peppers sliced – I like using 1 green, 1 red, 1 yellow, 1 orange
2 cloves garlic pressed or minced
1 (15 oz) can black beans rinsed and drained
1 (15 oz) can corn drained
1 (10 oz) can enchilada sauce
2 cups shredded Mexican style cheese divided*
Optional toppings
Cilantro
non fat plain greek yogurt or sour cream
salsa
crushed tortilla chips

Instructions

1. Cook quinoa according to package directions, but instead of using water, use chicken broth (and cook it with 1/2 cup less liquid then package suggests). Set aside.
2. Preheat oven to 375 degrees F and grease a 9×13 inch baking dish.
3. Heat oil in a large sauté pan over medium – medium high heat.
4. Add in meat and spices and cook until no longer pink, breaking it up as it cooks.
5. Add in veggies: onion, peppers, garlic, season with a touch of salt, and cook until crisp tender, about 3 minutes.
6. Stir in black beans, corn, enchilada sauce, cooked quinoa, and 1 cup of Mexican-style cheese.
Season with salt, if necessary.
7. Transfer to the greased 9×13 inch baking dish and sprinkle with remaining cheese.
8. Bake in preheated oven for 15 minutes or until mixture is hot and cheese is melty.
9. Serve immediately with optional toppings!

Serves 8 people
Macros:
1 serving
500 cals
13g fat
45g carbs
12g fiber
44g protein

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Slow Cooker Chicken Lentil Soup

Slow Cooker Chicken Lentil Soup

Ingredients

  • 1 pound dried lentils
  • 1 pound boneless skinless chicken breasts*
  • 1 (15 oz) can diced tomatoes
  • 1 yellow onion diced
  • 4 cloves garlic minced
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 1/2 teaspoons dried oregano
  • 1 1/2 teaspoons chili powder
  • 1 1/2 teaspoons smoked paprika
  • 2 1/2 teaspoons ground cumin
  • 1/2 – 1 teaspoon salt
  •  Cayenne if desired*
  • 7 1/2 cups chicken broth
  •  Green onions for topping
  •  Cilantro for topping
  •  Non fat plain greek yogurt for topping

Instructions

  1. Grease crockpot with cooking spray.
  2. Place all ingredients into crockpot (except green onions, cilantro, and greek yogurt) and stir to combine.
  3. Cook on HIGH for FOUR hours or LOW for EIGHT hours.
  4. After the soup is done cooking, remove chicken breasts and shred them using two forks.
  5. Place chicken back into soup and stir to combine.
  6. Serve with sliced green onions, chopped cilantro, and greek yogurt!
     
    Makes 8 servings. 
    Macros: Fat 2g, Carbs 40g, Protein 28g, Fiber 18g 
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Salmon & Broccoli

Salmon & Broccoli 

Ingredients

  • 2-4 tablespoons soy sauce start with 2 and add more if necessary after tasting
  • 1/4 cup freshly squeezed orange juice
  • 1/2 tablespoon sesame oil
  • 1  tablespoon hoisin sauce
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon pepper
  • 1/4 – 1/2 teaspoon crushed red pepper flakes more or less to taste
  • 1/2 pound broccoli florets
  • 2 (6 oz) salmon filets
  •  Sriracha, sesame seeds, more red pepper flakes optional as garnish

Instructions

  1. Place broccoli into a gallon sized baggie* and place salmon into another. Set aside.
  2. Whisk together soy sauce, orange juice, sesame oil, hoisin sauce, garlic powder, ground ginger, pepper, and red pepper flakes in a small bowl.
  3. Pour half over broccoli and half over salmon.
  4. Seal and marinate in the fridge for 30 minutes – 1 hour.
  5. Preheat oven to 425 degrees F and line a rimmed baking sheet with a silicone baking mat.
  6. Place salmon and veggies in a single layer onto the prepared pan.
  7. Bake for 15 minutes, or until salmon flakes easily with a fork and the broccoli is cooked to your liking.
  8. Serve with more soy sauce and a drizzle of sriracha, if desired.
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Grilled Potato Salad With Hickory Smoked Brown Sugar Pork Chops

Grilled Potato Salad With Hickory Smoked Brown Sugar Pork Chops

 

Ingredients

  •  Smithfield Hickory Smoked Brown Sugar Dry Seasoned Pork Chops, cooked according to package directions
  • 1 pound Petite Medley Gourmet Potatoes gold, red, and purple mini potatoes, cut into 1/2” slices
    (I cut each potato into 3rds)
  • 2 tablespoons olive oil, divided
  • 2 tablespoons apple cider vinegar, divided
  • 4-6 slices cooked and crumbled bacon
    (I used Smithfield Hometown Original Bacon)
  • 1/2 cup crumbled blue cheese
  • 1-2 cloves garlic, minced or pressed
  • 2-3 tablespoons diced red onion
  • 2 tablespoons minced cilantro
  •  Salt and pepper to taste

Instructions

  1. Pre-heat oven or grill to 425 degrees F.
  2. Place prepped potatoes into a large bowl and toss with 1 tablespoon olive oil, 1 tablespoon apple cider vinegar, salt, and pepper.
  3. Divide the potatoes evenly between two large sheets of tin foil.
  4. Loosely wrap the tin foil around the potatoes, making sure that it’s sealed completely.
  5. Grill or bake in preheated grill or oven for about 20 minutes, or until the potatoes are tender.
  6. Carefully remove the foil and place the cooked potatoes into another large bowl.
  7. Add in bacon, blue cheese, garlic, red onion, cilantro.
  8. Gently stir to combine.
  9. Taste and re-season with salt and pepper.
  10. Serve warm, room temperature, or cold!

    Serves 4 
    Macros: 
    Fat 20g, Protein 9g, carbs 15
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Ground Turkey Fried Rice

Ground Turkey Fried Rice

Ingredients

  • 1 teaspoon coconut oil
  • 1/2 pound extra lean ground turkey
  • 1/2 yellow onion, diced
  • 1/2 cup diced carrot
  • 2 cloves garlic, minced or pressed
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon black pepper
  • 2 tablespoons soy sauce
  • 2 tablespoons seasoned rice vinegar
  • 2 tablespoons hoisin
  • 1/2 tablespoon chili garlic sauce, plus more to taste
    (I did 2 tablespoons)
  • 2 large eggs beaten
  • 1/2 cup frozen peas
  • 2 cups leftover unseasoned cooked brown rice chilled in the fridge
  • 1 teaspoon sesame oil
  •  Cilantro for garnish, if desired
  •  Green onions for garnish, if desired
  •  Sesame seeds for garnish, if desired
  •  Sriracha for garnish, if desired

Instructions

  1. Melt coconut oil in a large non stick skillet over medium heat.
  2. Once melted, add in turkey, onion, carrot, garlic, ginger, and black pepper.
  3. Start cooking, breaking up the meat as you go.
  4. After a few minutes, stir in soy sauce, vinegar, hoisin, and chili garlic sauce.
  5. Continue cooking until meat is no longer pink.
  6. Once cooked, push meat and veggies aside.
  7. If the pan seems dry, spray with cooking spray, then and pour in egg.
  8. Scramble, then stir into meat/veggies.
  9. Stir in peas and brown rice and cook until heated through.
  10. Drizzle with sesame oil and serve with garnishes!
     
    Serves 4 
    Macros: 
    Fat 5g, Protein 21g, Carbs 33g 
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Balsamic Roasted Vegetables

Ingredients
1 cup diced sweet potato
1 cup asparagus trimmed and cut into thirds.
1 cup chopped red bell pepper
1 cup chopped red onion
1 tablespoon olive oil
1 tablespoon dijon mustard
2 tablespoons balsamic vinegar
1/2 – 1 teaspoon salt plus more to taste
1 teaspoon garlic powder
1-2 teaspoon dried basil
1/2 teaspoon black pepper
Feta, fresh herbs optional for topping

Place prepared vegetables into a large bowl. Set aside.
In another small bowl, whisk together oil, mustard, vinegar, salt, garlic powder, basil, and pepper.
Pour over vegetables.
Let marinate for at least 30 minutes, if possible.
Pre-heat oven to 425 degrees
Dump veggies onto prepared sheet then spread into an even single layer.
Bake for 20-30 minutes, stirring every 10 minutes.
You may need more or less time depending on the cut of your veggies.
Taste and re-season, if necessary, and enjoy!

Macros
Calories
Total Fat 4g
Total Carbohydrates 25g
Dietary Fiber 5g
Sugars 9g
Protein 3g

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