Tag Archives: chicken

Food for Thought

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Here is a sampling of favorite meals these past few weeks:

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This is homemade guacamole (two avocados, tomato, red onion, jalapeno, lime juice, and salt). I paired the guacamole with chicken tacos (chicken breast, leafy romaine lettuce, salsa) on corn tortillas.

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This is Saj. Only the best Mediterranean food ever! This is vegetarian and packed with all the good healthy fats you need to lower cholesterol or just eat healthy. I get the falafels, green beans, tabouli, and hummus with wheat Saj bread.

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This is a yummy Italian Bean Soup. Another low cholesterol food, packed with fiber. Cannelli beans, tomatoes, veggie broth, celery, carrots, onion, garlic, basil, oregano. I added smoked turkey sausage too.

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A great snack! Strawberries, kiwi, and a light string cheese.

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Shakeology by Beachbody Vanilla. This is the only way I will eat my blueberries.

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If you need a light lunch packed with protein; quinoa, salsa, black beans.

meal6

I love quinoa and salmon on my leafy greens. I use a heart healthy dressing by Litehouse; Red Wine and Olive Oil Vinaigrette.

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Oh my goodness! This Chicken Green Chili soup is amazing! Low calorie, low sodium, super easy to make. I had my Healthy Chicken Empanadas and beans with my soup.

meal8

This is the most delicious dinner. I made salmon served over a bed of sauteed spinach, garlic, and red pepper flakes. On top of the salmon are garbanzo beans, tomato, and capers.

Lentil Superfood Soup

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Lentil Superfood Soup

I love soups and stews, especially on really cold days (like the ones we have been experiencing for the past couple weeks LOL). In an effort eat healthy (but stay full) I came up with this delicious soup recipe today that has lots of fiber, protein, and super foods to “feed the machine”.

Ingredients:

  • One large onion diced
  • 2 T extra virgin olive oil
  • 6 Cups water
  • 49 ounces of chicken broth (the really big can of Swanson’s)
  • 4 ribs of celery
  • 4 medium carrots
  • 2 Cups lentils (rinsed and sorted)
  • 13 ounces of Hillshire Farms Turkey Smoked Sausage or Turkey Kielbasa (apprx. 2 Cups)
  • 2 – 3 Cups of cooked, shredded/chopped chicken (I buy an organic roasted chicken and shred the breasts)
  • 2 – 4 Cups kale; chopped without ribs (based on your preference, if you like kale)

Directions:

  1. In a large pot, warm the oil over medium heat.
  2. Add onions to pot. Cook until tender, stirring occasionally.
  3. Add water.
  4. Add chicken broth.
  5. Increase heat to high. Bring to boil.
  6. Add celery, carrots, and lentils.
  7. Return pot to boil, then cover, and reduce heat.
  8. Simmer for 30 minutes.
  9. Add turkey sausage and chicken.
  10. Simmer for another 15 minutes.
  11. If desired, add kale 5-10 minutes before serving.

Makes 12 one-cup servings.

Each Cup = 182 Calories, 8 g of Fat, 15 Carbs (the good kind), 16 g of Protein.

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Chicken Pasta Primavera (Healthy)

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I made the most delicious (and super healthy) dinner last night. I made a healthy version of Chicken Pasta Primavera. My husband and I loved the meal; it was scrumptious and so filling.

The Healthy Version of Chicken Pasta Primavera

Ingredients:

  • 12 ounces of chicken, cubed small or shredded in small pieces (I used leftover roasted chicken from the night before).
  • 2 tsp of extra virgin olive oil
  • 3/4 cup of chicken broth (I use Swansons 33% less sodium).
  • 2 tsp of cornstarch or flour
  • 6 ounces of pasta (I use Ronzoni Smart Taste Spaghetti; this pasta is fiber and protein enriched).
  • 3 cups of vegetables (I used Archer Farms Mediterranean-Style Blend Steamers; it has zucchini, whole green beans, yellow carrots, and red peppers).
  • 1 T of basil
  • 2 tsp of red pepper flakes (or more or less depending on your preference)
  • 2 tsp of coriander
  • 1/4 tsp of lemon juice
  • 2 tsp of cracked pepper
  • A few sprinkles of parsley

What To Do:

  1. Boil pasta based on the box instructions. Drain and set aside once cooked.
  2. Meanwhile, in a small bowl, mix the: chicken broth, basil, red pepper flakes, coriander, lemon juice, parsley, and pepper.
  3. Heat the oil in the pan over med-high heat. Once heated, add the chicken and cook thoroughly (or in my case, I just reheated).
  4. Heat/steam the veggies based on the bag instructions (if you use fresh veggies, add the veggies after the chicken is cooked or cook separately the way you like them cooked).
  5. Now that your chicken is cooked and your veggies are cooked, mix them together in the same pan on low heat.
  6. Add the cornstarch or flour to the seasoning broth mixture. Mix well.
  7. Add the seasoning broth mixture to your chicken and veggies pan. Let simmer until seasoning broth starts to thicken.
  8. After the broth begins to thicken, add your pasta. Mix well.
  9. Enjoy!

Nutrition Facts: Serves 2 people.
404 Calories, 4.2 grams of Fat, 89 mg of Cholesterol, 270 mg of Sodium, 268 mg of Potassium, 52 Carbs, 7 grams of Fiber, 5 grams of sugar, 41 grams of Protein.

I wish I would have remembered to take a picture. Sorry. The next time I make this dish I will be sure to add a picture to this post.