Dinner, Recipe, S

Cheesy Chicken Broccoli and “Rice” Casserole ~ THM S

Sometimes you just need a comforting casserole for dinner. But casseroles don’t have to be waist-line increasing, fat/carb combinations that leave you feeling bloated and miserable. They can be incredibly satisfying, health promoting meals and they are a great way to get in lots of veggies when you just aren’t in the mood for a salad.

This particular casserole, as written, incorporates both cauliflower and broccoli. You could easily add more. Green beans and/or mushrooms would be a great addition. You could even add in “hidden” okra if you wanted to blend it into the sauce!

I kept it simple for this go around, but this recipe just begs for personalization. You can change up the spices, veggies or meat. I kept this recipe relatively light. You could lighten it even further by using all Greek yogurt and no mayo. Or you could make it more indulgent by using sour cream in place of Greek yogurt. The possibilities go on and on.

What you will need:

  • cooked shredded chicken (I used cans of chicken)
  • frozen riced cauliflower (I used one plain and one blend of cauli, carrots & peas)
  • Trim Healthy Rice (optional)
  • frozen broccoli cuts
  • chicken broth
  • mayo
  • Greek yogurt
  • mineral salt
  • black pepper
  • garlic powder
  • nutritional yeast
  • glucomannan
  • shredded cheese (I used Colby Jack)

Cheesy Chicken Broccoli “Rice” Casserole – THM S

Course: Main Course
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

  • 2 cups cooked shredded chicken (I used 2 12.5oz cans of chicken)
  • 2 10 oz bags frozen riced cauliflower (I used one plain and one blend of cauli, carrots & peas)
  • 1-2 bags Trim Healthy Rice optional
  • 1 10 oz bag frozen broccoli cuts
  • 1/2 cup chicken broth
  • 1/2 cup mayo
  • 1 cup Greek yogurt
  • 1/2 tsp mineral salt
  • 1/2 tsp black pepper
  • 1 tsp garlic powder
  • 1 tbsp nutritional yeast
  • 1/2 tsp glucomannan
  • 8 oz shredded cheese (I used colby jack)

Instructions

  • Preheat oven to 350 degrees.
  • Spray a 9×13 pan with non-stick cooking spray.
  • Mix together the riced cauliflower and Trim Healthy Rice (if using) and spread evenly in the bottom of the baking pan.
  • Add frozen broccoli and chicken to the baking pan on top of the rice mixture.
  • Whisk together broth, mayo, yogurt, spices and glucomannan to make a sauce.
  • Pour sauce evenly over the meat and veggies.
  • Top casserole with shredded cheese.
  • Bake at 350 degrees for 45 minutes. Check at 30 minutes to make sure it is not getting too brown. You may need to cover with foil for the last 15 minutes to prevent over browning.

Notes

The long bake time on this recipe is necessary due to starting with frozen vegetables. At 30 minutes the veggies were still too crunchy. You could speed the cooking process by thawing the frozen veggies first.
This casserole can also be made with ground beef or ground turkey. 

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.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

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Dinner, Makeover Monday, Recipe, S

Makeover Monday ~ “Spaghetti” Carbonarra

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 clients recently mentioned that she was craving a carbonarra type dish, which instantly made me start craving a carbonarra dish! I had never made this particular dish before (though I have enjoyed it before) and I was astounded how simple the recipe was. Very few ingredients and it goes together super fast.

I wanted to use my favorite konjac noodles for this dish, but I also wanted a veggie to go with it. I decided to combine both konjac noodles and spiralized zucchini to get the best of both worlds.

One note about the sauce for this recipe. The sauce is made with raw eggs that get cooked by being tossed with the pasta. This step is done off the heat to ensure that the eggs don’t scramble on the heat. You really have two options for this step. You can stir the sauce directly into the “pasta” as suggested, or you can pour the sauce directly into the hot pan (off the heat) and whisk like crazy while the sauce heats through and then toss it into the “pasta”.

I hope you enjoy this as much a I did!

You Will Need:

  • konjac noodles – optional
  • zucchini spiralized – optional
  • bacon, pork or turkey
  • coconut oil if using turkey bacon
  • eggs
  • Parmesan, green can or fresh grated
  • garlic cloves, minced
  • pepper
  • mineral salt
  • nutritional yeast
  • dried parsley

“Spaghetti” Carbonarra ~ THM S

Quick and easy carbonarra
Prep Time15 mins
Course: Main Course
Cuisine: Italian
Servings: 4
Author: myhealthyjourneyforlife

Equipment

  • 12 inch skillet

Ingredients

  • 2-4 bags konjac noodles
  • 2-4 zucchini spiralized
  • 8 strips bacon pork or turkey
  • 3 TBSP coconut oil if using turkey bacon
  • 3 large eggs
  • 1 cup Parmesan green can or fresh grated
  • 4 garlic cloves minced
  • 1/2 tsp pepper
  • 1/2 tsp mineral salt
  • 2 tsp nutritional yeast
  • 2 tsp dried parsley

Instructions

  • If you are using konjac noodles empty them into a colander and rinse them well. Pat the noodles dry as much as you can. This is important. You are going to add the noodles to hot oil and wet noodles will cause a lot of splatter. (Don't ask how I know…)
  • Beat the eggs well in a bowl then add parmesan cheese, parsley, nutritional yeast, salt, pepper, and garlic. Mix well with a whisk or handheld mixer. This will be a thick sauce. Set aside.
  • In a 12 inch skillet, fry the bacon until it is crisp. If you are using turkey bacon be sure to add the coconut oil to the pan. This is not really for cooking the bacon, but rather for the sauce that you will be making after. You want the oil to have the bacon flavor. When bacon is crisp, remove it to a plate. Crumble the bacon when cool.
  • Add the konjac noodles and/or zucchini to the skillet and toss to coat in the bacon fat. Continue stirring and cooking until the pasta is hot and the zucchini is cooked to your desired doneness. (You cannot over-cook the konjac noodles so don't worry about cooking them too long.)
  • Remove the skillet from the heat and pour the sauce into the pasta, stirring quickly until the sauce is hot, (this is done off the heat to ensure that the eggs do not scramble.) Thin out the sauce with a bit of hot water if you wish, until it reaches the desired consistency.
  • Add the crumbled bacon to the skillet and stir it into the pasta.

Notes

You can use all konjac noodles, all zucchini or a mixture of the two in this dish. I used 2 bags of noodles and 2 zucchini. 
You can use either the “green can” Parmesan or fresh grated. The green can kind does not really “melt” so the texture of the sauce is a little drier with the canned kind and a little creamier with the fresh. They both taste great.
Prepare the sauce first or while the bacon is frying to ensure that the noodles will be hot and ready when the sauce is finished; it is very important that the pasta is hot when adding the sauce, so the heat of the pasta cooks the raw eggs in the sauce.

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.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

Beverages, Breakfast, Dessert, Dinner, Drinks, E, FP, Lunch, Recipe, S, Sauces, Dressings, Sides, Snack, Veggies

Recipe Roundup ~~ Quick and Easy to the Rescue!

So, this is me from now until June 7th… Vacation Bible School is coming up fast and I’m the director. Running on fumes for sure! This is the time when having your auto-pilot be on – plan, healthy choices is what saves you. Chaos means it’s even more important to fuel your body with good food!

It is easy to go off the rails in times of business and stress. So much going on makes the desire to not have to think about what you are going to eat very enticing. It’s just a short period of time, right? How bad can it be? But the truth is, times of stress are the MOST important times to foucs hard on making wise choices. When your body and mind are under extra stress they need extra nourishment. But how do you do that when you just don’t have any time?

One thing that makes busy times easier to get through is being consitent in the “easy” times. Practicing the habit of eating well normally makes it your “auto-pilot”. When you are used to eating healthy foods on a normal basis they will be your go to when you aren’t really thinking about it. It really is about developing habits. When everything seems to be whirling around you, you will reach for what you are in the habit of reaching for.

Another thing that makes good choices easier is having an arsenal of quick and easy ideas. I asked my blogger friends to hit me up with their favorite, quick and easy meals for times like these. They came through with over 50 recipes for everything from snacks to full meals! I hope that you will enjoy this list and make use of it in your busy seasons.

Diane at Early to Bed Early to Rise suggested these two E Breakfast Recipes: Baked Pumpkin Oatmeal and Overnight Stuffed French Toast.

Josi at Yellow Glass Dish invites you to give her Asian Chicken Salad or Sausage and Brussel Sprouts Sheet Pan Dinner a try!

Dawn at Oh Sweet Mercy has a round of of 40+ quick THM snacks for you to choose from including her own Perfect Pinwheels.

Glenda at Around The Family Table suggests Nicaraguan Rice and Beans with Cabbage Salad, Baked Mac and Cheese and a Mint Chocolate Chip Okra Shake.

Taryn at Joy Filled Eats encourages you to try Crispy Baked Chicken Thighs with Lemon & Garlic, Pesto Salmon, Keto Mug Cake, Healthy Granola and Bacon Ranch Easy Keto Chicken Salad.

Rena at An Ordinary Housewife offers up THM Friendly Jambalaya and Gluten Free Beef Stroganoff for you to try!

And finally, I’d like to share a simple salad dressing recipe I put together last week. Salads are always a quick and easy go to for me in busy seasons. I am a creamy dressing fan with bleu cheese dressing being my favorite and ranch playing second runner up. I don’t always want to go super heavy on my dressing however. In fact, I often thin my store bought dressings with quite a bit of water so that the flavor of the dressing coats every bit without having to load up with tons of dressing. This dressing I kind of stumbled into and the nice thing about it is you can easily keep it FP or make it a nice S dressing just by changing the amounts in the recipe! I decided to add some goat’s cheese to a ranch style base to bring me closer to the bleu cheese feel.

Goat’s Cheese Ranch Dressing ~~ THM S or FP

Author: myhealthyjourneyforlife

Ingredients

  • 2 oz Goat's Cheese Crumbled
  • 1/4 c Mayonaisse
  • 1 c double fermented kefir
  • 1/2 tsp garlic powder
  • 1/2 tsp mineral salt
  • 1/4 tsp dried minced onion
  • 1/4 tsp dried chives
  • 1 tsp dried parsley
  • 1/8 tsp black pepper

Instructions

  • Combine all ingredients together and whisk well to incorporate. Taste is best after flavors have had a chance to meld for several hours.

Notes

As written this dressing has 1.5g of fat per TBSP so you can have up to 3 TBSP in any meal type as long as it is your ONLY fat souce in E or FP.
You can lighten this recipe even further by leaving out the mayo and substituting more double fermented kefir or 0% Greek Yogurt. 
If you do not have kefir, 0% Greek yogurt can be used instead, but water or almond milk may need to be used to thin the mixture.
If you desire to make a richer S dressing you can increase the mayo and/or Goat’s cheese amount in the recipe.
Dinner, E, FP, Recipe, S

Goulash ~ THM S, E or FP

This is comfort food at its finest! Warm, savory and hearty; this will fast become a go to, family favorite recipe! I have made some additions to my go-to recipe to give this dish an even more nutritious punch. Adding some crumbled mushrooms to the ground meat bulks it up without adding any different flavor. Also, you can make this meal fit into any simply by changing the fat content of your meat and the type of noodle!

For an E, use a bean based noodle (elbow or penne shapes work great, but any shape will do. If you use spaghetti break the length into thirds) and be sure to use 96% lean ground meat. You can add a dollop of greek yogurt and a wedge of light laughing cow cheese when you serve if desired.

For an S you can use any ground meat you’d like. Use Dreamfields pasta or konjac based noodles. You can add sour cream and cheese when serving if you’d like.

For FP, make sure you use 96% lean ground meat and konjac based noodles. Enjoy a dollop of Greek yogurt and a wedge of light laughing cow cheese when serving if desired.

If you choose to use konjac noodles be sure to leave the water out of the recipe. Enjoy!!

Goulash made with Konjac Noodles

You Will Need:

  • ground meat
  • mushrooms
  • onions
  • garlic
  • water (omit if using konjac noodles)
  • tomato sauce
  • diced tomatoes
  • soy sauce or Bragg’s Aminos
  • Worcestershire sauce
  • Italian seasoning
  • bay leaves
  • mineral salt
  • pasta (Dreamfields, bean pasta or konjac noodles)

Goulash ~ THM S, E or FP

Comfort food at its finest!
Servings: 8
Author: myhealthyjourneyforlife

Ingredients

  • 2 pounds ground meat
  • 1 pound mushrooms processed into crumbles
  • 2 yellow onions chopped
  • 3 cloves garlic minced
  • 3 cups water do not add water if you are using konjac noodles
  • 2 15 oz cans tomato sauce
  • 2 14.5 oz cans diced tomatoes
  • 2 tbsp soy sauce or Bragg’s aminos
  • 2 tbsp Worcestershire sauce
  • 2 tbsp Italian seasoning
  • 3 bay leaves
  • 1 tbsp mineral salt
  • 1 box uncooked pasta Dreamfields for S, Bean Pasta for E, or Konjac Noodles for FP or S

Instructions

  • In a dutch oven or stock pot on medium-high heat, brown ground beef (be sure to use 96% lean for E or FP) till pink is almost gone and then add the finely processed mushrooms and continue to cook until meat is cooked through and mushrooms are cooked down. Remove meat mixture to a colander to drain.
  • Place chopped onions and garlic in the pan and cook until onions are translucent.
  • Return meat mixture to the pan with the onions and garlic. Add all other ingredients EXCEPT for pasta and bring to a boil, then reduce heat to low, cover and simmer for 20 minutes, stirring occasionally. (If you are using konjac based noodles you can add them now and cook for the full remaining time.)
  • Stir in the pasta, cover and simmer on low for another 25 minutes. Remove from heat, discard bay leaves and serve.

Notes

This recipe can be an E, S or FP on the THM plan.
For an E, use a bean based noodle (penne shape works great, but any shape will do. If you use spaghetti break the length into thirds) and be sure to use 96% lean ground meat. You can add a dollop of greek yogurt or a wedge of light laughing cow cheese when you serve if desired.
For an S you can use any ground meat you’d like. Use Dreamfields pasta or konjac based noodles. You can add sour cream and cheese when serving if you’d like. 
For FP, make sure you use 96% lean ground meat and konjac based noodles. Enjoy a dollop of Greek yogurt and a wedge of light laughing cow cheese when serving if desired.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.

Dinner, Makeover Monday, Recipe, S

Makeover Monday ~ King Ranch Chicken Casserole

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 is a creamy, cheesy, comforting casserole that the whole family will love! My husband’s exact words were, “You can be sure to make this one often.” That makes me happy!

You Will Need:

  • The ingredients for Wonder Wraps (Trim Healthy Table page 251) or low carb tortillas. Please note, if you choose low carb tortillas you will need to stick to 1/12 of this recipe.
  • cooked chicken
  • sour cream
  • greek yogurt
  • onion
  • garlic
  • butter
  • salsa verde
  • rotel
  • ground cumin
  • shredded mexican style cheese

King Ranch Chicken Casserole ~ THM S

Author: myhealthyjourneyforlife

Ingredients

Ingredients

  • 5 cups chopped or shredded cooked chicken use leftovers or a rotisserie chicken
  • 1 cup sour cream
  • 1 cup greek yogurt
  • 1 large onion peeled and chopped
  • 4 garlic cloves peeled and minced
  • 1 tablespoon butter
  • 16 ounces jarred salsa verde mild or hot
  • 10 oz can tomatoes and green chiles (rotel), drained
  • 2 teaspoons ground cumin
  • 4 cups shredded mexican style cheese
  • 12 wonder wraps Recipe in THT p.251

Instructions

Instructions

  • Make the wonder wraps. The recipe can be found in Trim Healthy Table page 251 or in the Trim Healthy Mama Cookbook page 204. The recipes are slightly different but either will work.
  • Preheat the oven to 400 degrees F.
  • Place a skillet over medium heat and add the butter, onions, and garlic. Sauté for 3-5 minutes to soften.
  • In a large bowl mix the sautéed onions and garlic, chopped chicken, sour cream, salsa verde, tomatoes and chiles, and cumin.
  • Tear the wonder wraps into rough pieces. Spoon one-quarter of the chicken filling in the bottom of a greased 9×13 baking dish. Top with 1 cup shredded cheese. Then spread a single layer of torn tortillas over the top. Repeat layering the chicken filling, cheese, and tortillas three layers high, using up all the tortillas. Spread the last one-quarter of chicken filling and 1 cup of cheese over the top.
  • Bake for 20-25 minutes, until golden and bubbly. Wait at least 5 minutes before cutting.

Notes

Try to keep moisture content down in this recipe. If you shred the chicken, as I did, be sure to drain out any liquid that it may have been cooking in. Also drain your can of tomatoes and onions.

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.

Have you ever considered getting a coach to help you on your journey but you aren’t sure what a coach could do for you? Contact me for a free consultation. I can explain to you how I would help you with no strings attached.