Wednesday, January 15, 2020

80--- Favorite CREAMY Soups

January is the month for soups.  Many of these {creamy} recipes are quick to prepare, and loaded with veggies to help you meet your New Year goals.

Thursday, January 9, 2020

80---Cauliflower Chili Mac

No, I didn't create this recipe to conform to the Keto diet trend. You know I don't play those games.  I did, however, create this recipe to help you increase your intake of vegetables!  Don't be skeptical of this one- the cauliflower is such an amazing pasta replacement in this recipe!

Cauliflower Chili Mac
Serves 6

2 heads cauliflower, chopped into small pieces
Olive oil spray
1/2 tsp smoked paprika
Dashes of salt and pepper
3 Tbsp nutritional yeast

1 Tbsp butter
1/2 yellow onion, chopped
1 lb lean ground turkey
1/4 cup chicken broth
3 Tbsp flour
1 cup milk (I used 2% Fairlife dairy milk)
8 oz shredded cheddar cheese
1 can pinto beans, drained and rinsed
1 can chipotle diced tomatoes
2 Tbsp chili powder
2 tsp smoked paprika
1/2 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp salt
1/2 tsp ground black pepper

Preheat oven to 450 degrees.  Place chopped cauliflower on a large baking sheet, spray with olive oil spray, and toss with seasonings and nutritional yeast.  Bake for 20 minutes (some florets may be lightly browned).  Remove from oven and reduce oven temperature to 350 degrees.

While cauliflower is roasting, heat butter in a large dutch oven over medium high heat.  Add onion and cook until fragrant, 2-3 minutes.  Add ground turkey and cook until cooked through.  Add in chicken broth, then sprinkle in flour and mix until onions and turkey are coated. Saute for 1 minute, then pour in milk.  Bring to a low boil, reduce heat to low, and stir in shredded cheese.  Mix until cheese is melted.

Stir in cauliflower, and toss until coated.  Add remaining ingredients and seasonings and fold to mix.

Transfer dutch oven to the oven, heated to 350 degrees.  Cook for 20 minutes, then remove from oven and allow to cool for 10 minutes prior to serving.

Serve garnished with chopped tomatoes, additional shredded cheddar cheese, and/or chopped spicy peppers.

Nutrition info per 1 serving: 435 calories, 22 g fat, 36 g protein, 26 g carbohydrates, 10 g fiber

Friday, December 6, 2019

80-- Edamame Chicken Chili

Edamame.  The tasty protein powerhouse of the plant world.  If you're not familiar with them (have you NEVER eaten at a Japanese restaurant?), they are immature soybeans. Most often you find them on menus in whole pod form, lightly salted and ready to have the peas "sucked" out of them.  There's really no other way to put it.  Find them in your grocer's freezer section, in or out of their pods.  Use the shelled versions to make your life easy when making this recipe.

Edamame Chicken Chili
Serves 5

2 tsp sesame oil
1/2 yellow onion, chopped
3 cloves garlic, finely minced
1 - 1 1/2 lb lean ground chicken breast
2 cups low sodium chicken broth
1/2 cup dried green lentils
3 celery stalks, chopped
5 oz shredded carrots
4 oz can diced green chiles (or diced jalapeños if you like spice)
3 cups unsweetened coconut milk (in refrigerated section)
2 Tbsp yellow curry powder
2 tsp garam marsala
2 tsp tumeric
1 tsp green chile powder (New Mexican variety works well)
2 cups frozen edamame
1 tsp salt
Ground black pepper to taste
2 Tbsp cornstarch
Fresh chopped cilantro (optional)
Fresh chopped green onions (optional)

In a soup pot, heat sesame oil over medium high heat.  Add onion and cook until fragrant.  Add garlic and chicken, sautéing until cooked through.  Add chicken broth and lentils.  Bring to a boil, then reduce heat to medium and cook for 20 minutes, or until lentils are softened.  Add celery, carrots, chiles, coconut milk, and seasonings.  Cook for 10 minutes, then add in edamame.  Cover and cook for 5 minutes.

While soup finishes cooking, combine cornstarch with 2 Tbsp water and mix to form a slurry.  Stir into the soup to thicken.

Serve garnished with chopped cilantro and chopped green onions if desired.

Nutrition info per 1 1/2 cups: 390 calories, 13 g fat, 40 g protein, 23 g carbohydrates, 9 g fiber

Thursday, September 26, 2019

Fall Favorites

Truth: This blog partly serves as my own personal recipe book that I reference OFTEN.  

Here are just a few of the recipes that I will be using on the regular this fall season!

80--- Breakfast Fried Rice

As if you need a reason to eat dinner for breakfast, or vice versa, this dish works great for both meals!  And adding a runny egg yolk to fried rice is amazing!

This fried rice has some riced cauliflower added to the brown rice base to add some vitamins, minerals and fiber, but keep the carbohydrate count in check.  Add veggies to your liking- and don't forget about the freezer section.  Frozen vegetables can be just as nutritious as fresh (and sometimes more so in the winter months where fresh vegetables have traveled a LONG way to get to your table).  The riced and spiraled options are plentiful in the freezer section, just watch out for the versions with added sauce or seasoning, which can have lots of sodium.

Breakfast Fried Rice
Serves 6

1 cup short grain brown rice, dry
1 3/4 cups low sodium chicken broth
1 Tbsp sesame oil
3 cups crumbled cauliflower (rice cauliflower)
1 10 oz bag frozen riced veggies (butternut squash, broccoli, carrots, sweet potato are options)
1 12 oz bag frozen peas and carrots
1 cup frozen shelled edamame
1/4 cup coconut aminos or low sodium soy sauce
12 slices uncured Canadian bacon, sliced into strips
1 Tbsp Hoisin sauce
6 eggs, cooked to order
3 green onions, chopped

Add broth and rice to a saucepan and bring it to a boil.  Reduce heat, cover and cook for 40 minutes, unless otherwise specified on packaging.  Remove from heat when broth has been absorbed.

In a large skillet, heat sesame oil over medium high heat.  Add cauliflower and sauté for 4-5 minutes, or until softened.  Mix in cooked rice, frozen vegetables, and soy and Hoisin sauces.  Cook for 5-6 minutes, stirring frequently, until vegetables are warm.  Add Canadian bacon strips.

Remove from heat and cook eggs to order (scrambled or sunny side up work great).  Top each portion with an egg and sliced green onions.  Season with additional soy sauce and/or Sriracha if desired. 

Nutrition info per 1 serving: 340 calories, 8 g fat, 21 g protein, 47 g carbohydrates, 5 g fiber

Friday, September 6, 2019

80(ish)--- Healthified Creamed Corn

Creamed corn is so dreamy! It's the perfect starchy addition to any summer meal. However, traditional versions are often loaded with butter and cream, which can make it a pretty calorie-dense option.  

This version utilized some of that corn as a creamy base (thanks to the blender), but still has a bit of butter and milk to get that yummy flavor!  Add your own combination of spices to match your meal (Mexican, Indian, Thai.....) or keep it basic like I did here.

Healthified Creamed Corn
Serves 6

7 large ears corn, husked
1 Tbsp unsalted butter
1/2 cup milk (I used whole, but you may opt for reduced fat)
1/2 tsp sea salt

Heat a grill or grill pan to medium-high heat.  Place corn eats onto the grill, reduce heat to medium, and cook for ~15 minutes, turning every 5 minutes to ensure even cooking/charring.  Remove from grill and allow to cool to the touch.

When slightly cooled, cut the corn from three ears and place into a blender or large food processor along with butter, milk and salt.  Puree until smooth.  Cut the corn off of the remaining four ears.  Add corn kernels and pureed corn mixture to a saucepan and heat over medium heat for 3-4 minutes or until warm.  Serve immediately!

Nutrition info per 1 serving: 119 calories, 2.7 g fat, 4 g protein, 24 g carbohydrates, 3.5 g fiber

Thursday, August 29, 2019

80(ish)--- Suppli al Telefono {de la Air Fryer}

When we went to Italy last summer these "fried rice balls" absolutely stole my heart.  Suppli al Telefono is risotto rice mixed with a yummy tomato sauce, wrapped around cheese, then breaded and fried.  SO GOOD.  When I first went all air-fryer crazy last year I had these gems in mind but never pulled the trigger.

Well, the trigger has been pulled.

These are easier to make than you'd think!  They make a yummy addition to a salad, or served as an appetizer.

Suppli al Telefono {de la Air Fryer}
Makes 10

1 Tbsp olive oil (good quality like Pomora)
1/2 white onion
4 cloves garlic, finely minced
1 1/3 cups dry Arborio rice
2 cups low sodium chicken broth
14 oz can tomato sauce (Muir Glen is good)
1/2 Tbsp dried basil
1/2 Tbsp dried oregano
1/4 tsp salt
1/4 tsp ground black pepper

2 1/2 (1 oz each) mozzarella string cheese sticks, cut into quarters
1 1/2 cups dried bread crumbs
1/2 tsp garlic powder
1/4 tsp sea salt
Dash ground black pepper

In a large skillet, heat olive oil over medium high heat.  Add chopped onion and cook until lightly browned, 3-4 minutes.  Add chopped garlic and dry rice. Saute for 3-4 additional minutes.  Add remaining risotto ingredients, reduce heat to medium low, and cook for 15-20 minutes or until rice is cooked through and sauce is absorbed.

Transfer risotto to a 9 x 13" baking dish and place in the refrigerator to cool.

Mix bread crumbs with seasonings.  Remove cooled risotto from refrigerator.  Use a knife to "slice" risotto into 10 equal portions.  Scoop out one portion, place a mozzarella piece into the center, then roll in bread crumb mixture.  Repeat with remaining risotto until 10 even balls are prepared.

Preheat air fryer, then set temperature to 360 degrees.  Place risotto balls into the basket (do not overcrowd and work in batches).  Cook for 18-20 minutes, or until lightly browned on the outside.  

Serve immediately!

Nutrition info per 1 ball: 118 calories, 2 g fat, 22 g carbohydrates, 4 g protein