Dinner, E, Makeover Monday, Recipe

Makeover Monday ~ Chicken and Rice Casserole THM E

It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

One of my family’s favorite comfort food meals is a chicken and rice casserole. We traditionally made it with white rice, canned cream soup and bread crumbs. These things are of no value nutritionally so I wanted to make this meal more health friendly. I believe I found a good replacement for this family favorite. I hope you enjoy it!

This wonderful, creamy casserole is an E, coming in at only 4.6g fat per 1/6 of the recipe. You can take the fat even lower by subbing nut milk for the half n half.

Chicken and Rice Casserole ~ THM E
Serves 6-8

Chicken and Rice Casserole ~ THM E

One of my family’s favorite comfort food meals is a chicken and rice casserole. We traditionally made it with white rice, canned cream soup and bread crumbs. These things are of no value nutritionally so I wanted to make this meal more health friendly. I believe I found a good replacement for this family favorite. I hope you enjoy it!
Course: Main Course
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

For the Soup

  • 1 TBSP butter
  • 1/2 small tennis ball sized onion, diced
  • 4-5 oz mushrooms diced ~OR~ 1 cup diced celery
  • 2 cups chicken broth
  • 1/2 tsp onion powder
  • 1 tsp mineral salt This amount of salt is necessary when making this soup for the casserole. However, if you want to use this recipe to make cream of mushroom soup just for eating on it’s own, reduce the salt to 1/2 a tsp.
  • 1/4 tsp pepper
  • 1 TBSP nutritional yeast
  • 1/4 cup half and half
  • 1/4 cup Parmesan cheese
  • 2 cups Greek yogurt

For the Base

  • 2 cups cooked brown rice
  • 12 oz bag of riced cauliflower fresh or frozen
  • 1 cup mixed vegetables seriously anything you want; green beans, corn, peas, carrots, broccoli, etc. Just make sure they are small bite sized pieces. Canned or frozen work best. If you are using fresh veggies you may need to blanch them first.
  • 2 cups chicken breast chopped (canned chicken breast will also work)
  • 2 Wasa or Ryvita crackers or a Joseph’s low carb pita optional

Instructions

  • Heat oven to 350 degrees.
  • Make soup mixture
  • Melt butter in skillet over medium heat.
  • Placed diced onions and mushrooms or celery in the pan.
  • Saute for 10 minutes until tender and reduced in size.
  • Add chicken broth, onion powder, salt, pepper and nutritional yeast and simmer for 2 minutes.
  • Remove skillet from heat and stir in half and half and Parmesan cheese. At this point you can leave the mixture as is or use an immersion blender to blend the mixture smooth.
  • Whisk in Greek yogurt.
  • Spray a 9×13 baking dish with cooking spray
  • Mix cooked rice and riced cauliflower together and spread in the bottom of baking dish.
  • Layer on your choice of vegetables.
  • Layer on the chicken.
  • Pour soup mixture evenly over the casserole.
  • Bake, uncovered for 35 minutes.
  • Turn crackers or bread into crumbs (if using) by using a food processor. You may need to toast the bread if you are using it. After casserole has cooked for 35 minutes sprinkle crumbs over the top and bake for another 10 minutes.

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

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Don’t forget to check out the No Excuses THM New Year Challenge!!
Holiday, Makeover Monday, Recipe, S

Makeover Monday ~ Pecan Pie Brownies

It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!
 
Today’s recipe combines two favorites: Pecan Pie and Brownies! Need I say more? Probably not, but I will! Rich fudgey brownies with a caramel pecan topping. This is a decadent dessert that will have your friends and family raving! The original recipe for this can be found at Delish.
 

Pecan Pie Brownies ~ THM S

INGREDIENTS

For Brownies

For Topping

    1. Preheat oven to 350° and line a 9×13 baking pan with parchment paper and spray with nonstick cooking spray.
    2. Melt butter and baking chocolate together using either a double boiler or microwave. Watch carefully if using a microwave, working in 10 second increments to prevent burning.
    3. Remove from heat and whisk in sweetener and stevia.
    4. Whisk in caramel extract and mineral salt.
    5. Whisk in eggs one at a time.
    6. Whisk in oat fiber or baking blend.
    7. Pour into prepared pan and bake for 20 minutes.

  1. Meanwhile, make the pecan filling. In a medium bowl, whisk together caramel sauce, eggs, vanilla, stevia and salt until smooth. Fold in pecans, stirring until they are fully coated in the mixture.
  2. When brownies have cooked for 20 minutes, remove from oven and top with pecan topping, spreading evenly across the surface of the brownies.
  3. Return to the oven and bake 25-30 more minutes, until the pecan mixture is set. Let cool completely, slice and serve. Leftovers should be kept in the refrigerator but I like these best room temperature or just barely warm. 🙂 

I hope you enjoy these recipes! I love hearing about your experiences with them! Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do! The recipe can be a dessert, a side dish or a main dish.

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Dessert, Makeover Monday, Recipe, S

Makeover Monday ~ Gooey Butter Cake

It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

As a St. Louisan, there are some things that you just have to have. Gooey butter cake is one of those things! Do you know that recipes for gooey butter cake call for up to 4 CUPS of powdered sugar in the filling alone!?!? Well, obviously that is never going to do. Is it possible to make a reasonable, no sugar substitute for this amazing cake? Let’s find out, shall we? Original recipe can be found HERE.

Gooey Butter Cake ~ THM S

INGREDIENTS

Cake:

Filling:

  • 8 ounces of cream cheese
  • 8 tablespoons of butter, softened
  • 2 eggs
  • 1 cup powdered sweetener like xes sweetener or gentle sweet (if your sweetener is not powdered you can use a coffee grinder or blender to powder it, powder first, then measure)
  • 1 teaspoon vanilla
INSTRUCTIONS
    • Preheat oven to 350 degrees F.
    • Combine the dry cake ingredients with the egg, melted butter, water and vanilla and mix well with an electric mixer. This will be crumbly, not wet like a regular cake batter.
  • Press the mixture into the bottom of a lightly greased 9×13 baking pan.
  • In a large bowl, beat the cream cheese until smooth. Add the eggs, softened butter and vanilla and beat together then add the powdered sweetener and mix well. Pour over cake layer.
  • Bake for 40 minutes. Make sure not to over bake as the center should be a little gooey. When you take the cake out of the oven it will not look like gooey butter cake but rather it will look like cheesecake. Don’t worry, just let the cake cool.
  • When the cake is cool you can sprinkle a little more powdered sweetener over the top if you’d like. Slice into squares, serve and enjoy!

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

As always, I appreciate it when you choose to shop through my affiliate links. It costs you no extra but provides me with a small compensation that helps me keep adding valuable content to this blog.

Dessert, Makeover Monday, Recipe, S

Makeover Monday ~ Berry Crumble

It is  Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!
This week I am making over a Berry Crumble recipe from Food Network. I love a good berry pie, cobbler, crumble or crisp. This recipe does not disappoint! It is perfectly wonderful on it’s own, it would be absolutely heavenly over ice cream. May I suggest Brianna’s Scoop-able Vanilla?

Berry Crumble ~ THM S

Ingredients

Crust

1/2 cup baking blend
1/2 cup xes sweetener or gentle sweet
1 tsp black strap molasses
1/2 teaspoon ground cinnamon
1 pinch mineral salt
1/2 cup oats
6 tablespoons cold butter, cut into small pieces

Filling

4 cups mixed berries (frozen or fresh, I used frozen)
1/2 cup xes sweetener or gentle sweet
1 tablespoon oat fiber
1 tsp glucomannan whisked into 2 TBSP of water (For little jobs like this I highly recommend a frother like this one. I love this little tool!)

Equipment: 6 (6-ounce) ramekins or 8×8 square pan (Directions for making a 9×13 pan below)

Directions

      1. Preheat oven to 350 degrees F.
      1. In a large bowl combine baking blend, gentle sweet, molasses, cinnamon, salt and oats. Using a  food processor, pastry blender, a fork or your hands cut in butter. Keep cold until ready to use. I used a food processor and blended everything but the oats together. Then I added the oats and pulsed a few times so they were not totally broken up.
      1. In a small bowl whisk together the sweetener and oat fiber to combine.
      1. In a large bowl toss the berries with the sweetener/oat fiber mixture. Evenly divide the fruit mixture between the 6 ramekins or pour into 8×8 baker.
      1. Pour water/glucomannan mixture over berry mixture. Top with crumble topping.
    1. Bake until top is golden and fruit is bubbly, about 35 minutes. Serve warm.

Changes to Make a 9×13 Pan of Berry Crisp

Normally I would suggest just doubling the recipe, but while you can just double the filling in this recipe, doubling the crust would be too much, so here is the way to make a bigger pan. (And you’re probably going to want to!)

Ingredients

Crust

3/4 cup baking blend
2/4 cup xes sweetener or gentle sweet
1.5 tsp black strap molasses
1 teaspoon ground cinnamon
2 pinches mineral salt
3/4 cup oats
8 tablespoons cold butter, cut into small pieces

Filling

8 cups mixed berries
1 cup xes sweetener or gentle sweet
2 tablespoons oat fiber
2 tsp glucomannan whisked into 1/4 cup of water (For little jobs like this I highly recommend a frother like this one. I love this little tool!)

The directions remain entirely the same. 🙂

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

THM’s Cyber Monday Sale is Monday! I would love it if you would shop through my link. Click here to shop!

Dessert, Holiday, Makeover Monday, Recipe, S

Makeover Monday ~ Snicker-Doodle Cheesecake Bars

It is Monday, so it is time for another recipe makeover. I love to take favorite recipes and make them THM friendly. One of the biggest hurdles people have to overcome is thinking that healthy eating means never having their favorite foods again. The truth is that you can make a healthy version of almost any meal. And most meals don’t require that much work to re-make!

I have always loved Snicker-Doodles! I also really love cheesecake! That means these bars have got to be fantastic! The original recipe can be found at Delish.

Snicker-Doodle Cheesecake Bars ~ THM S

INGREDIENTS

FOR THE CHEESECAKE LAYER

FOR THE SNICKER-DOODLE LAYER

DIRECTIONS

  1. Preheat oven to 350º and grease a 9″-x-13″ baking pan with cooking spray.
  2. Prepare cheesecake layer: In a large bowl, beat cream cheese and gentle sweet until fluffy. Add eggs, vanilla, and salt and beat until combined.
  3. Prepare snicker-doodle layer: In a medium bowl, whisk together baking blend, oat fiber, baking soda, cinnamon, and salt. In a large bowl, beat butter, gentle sweet and molasses with a hand mixer until pale and fluffy, about 3 minutes. Add eggs and vanilla and mix until just combined. Gradually add dry mixture and mix on low until just combined.
  4. Press about two-thirds of the snicker-doodle dough into an even layer in the bottom of the pan and sprinkle with half of the cinnamon/gentle sweet mixture.
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    Pour cheesecake batter on top and smooth with a rubber spatula.
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    Break up remaining snicker-doodle dough into small clumps and sprinkle over cheesecake layer, then sprinkle with more cinnamon sugar.
    20181026_195349.jpg
  5. Bake until edges are set and center of cheesecake mixture is only slightly jiggly, about 30 minutes.
    20181026_195419.jpg
    Let cool completely before slicing into squares.
    20181026_195538.jpg

Do you have a favorite recipe you would like me to THM’ify? Comment below and I will see what I can do!

Do you have your Thanksgiving Menu planned yet? If not go check out My Thanksgiving Picks to find 20 recipes all in one place!