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.

Dinner, Lunch, Recipe, S

Super Simple Taco Peppers – THM S

Sometimes a super simple idea for lunch turns into a beautiful work of art! I mean, look at that photo! My daughter had the idea to take some taco meat and put it in a bell pepper and the result was beautiful and delicious! This is so simple I am not going to give you a formal recipe. All you need is cooked taco meat, bell peppers and toppings of your choice. We suggest lettuce, cheese, tomatoes, sour cream and avocado.

Here is all you need to do to make this meal for 2 people:

  • Slice 3 bell peppers in half and remove the seeds and stems.
  • If using cheese, put a small sprinkle of cheese in the bottom of each pepper.
  • Fill cavity with cooked, warm taco meat.
  • Top with more cheese if using.

At this point, if you want you can eat them as is, or top them with other toppings and eat them like that. With the peppers “cold” they are super easy to eat with your hands. However, you may choose to warm them a bit so that the peppers soften just a tad. If you want to to do that you can either:

  • Place the peppers in a skillet on medium heat for just a few minutes to warm them, or
  • Place the peppers on a plate and microwave for 1-2 minutes

After warming, add the rest of your toppings of choice and enjoy with a fork and knife!

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, Uncategorized

Makeover Monday ~ Chicken Sausage Pasta Bake or “Fake Bake”

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 recipe was inspired by a recipe by Rachel Ray that I found on Food Network. It was intriguing to me so I decided to make it THM friendly and tweak the flavors for my family. This recipe wasn’t too bad on it’s own, but the pasta makes it less than figure friendly. I am including two options here for the pasta, though you could really use multiple options (like zoodles or spaghetti squash). I am always looking for new ways to incorporate konjac noodles into my recipes. I love them, but getting the whole family on board can be tricky. The preparation instructions here give the noodles plenty of time to absorb the bold flavors of this dish and soften up in the sauce while in the oven. If you choose to use Dreamfields pasta then you will use the “Fake-Bake” method.

One other note. The flavor profile of this meal is sweet-spicy because of the combination of sausage I used. You can easily change the flavor by using different sausage flavors.

You Will Need:

  • konjac noodles or Dreamfileds noodles
  • mineral salt
  • chicken sausages (I used andouille and apple)
  • coconut oil
  • bell pepper
  • onion
  • garlic
  • chicken stock
  • crushed tomatoes
  • dried parsley
  • dried basil
  • ricotta cheese
  • Parmesan cheese

Chicken Sausage Pasta Bake or “Fake-Bake” ~ THM S

Sweet and spicy pasta bake made with chicken sausages. To achieve the sweet and spicy flavor profile use half andouille sausage and half chicken-apple sausage. To change the flavor profile, just change up your sausage flavors.
Servings: 6
Author: myhealthyjourneyforlife

Ingredients

Ingredients

  • 3 packages konjac noodles or one box Dreamfields pasta
  • 1/2 tsp mineral salt
  • 1 pound chicken sausages any flavor
  • 3 tablespoons coconut oil divided
  • 1 bell pepper seeded and sliced
  • 1 large onion thinly sliced
  • 3 to 4 cloves garlic chopped
  • 1/2 cup chicken stock
  • 1 28 ounce can crushed tomatoes
  • 1/2 tsp dried parsley flakes
  • 1/2 tsp dried basil
  • 1 cup ricotta cheese
  • 1 cup Parmesan cheese green can is fine

Instructions

Directions

    Prepare pasta, and sauce

    • If you are choosing to use Dreamfields pasta, place a pot of water on the stove to boil for pasta. When the water boils, salt it and cook pasta according to the directions on the box.
    • Meanwhile, place chicken sausages in a large, 12-inch skillet with 1 tablespoon coconut oil, Cook over medium high heat to brown and crisp the casings, 5 to 6 minutes. 
    • Preheat oven to 375 degrees if you are using konjac noodles or preheat broiler if you are using Dreamfileds noodles. 
    • Remove sausages from skillet and add 2 tablespoons coconut oil. Add the onions and allow then to cook about 6-8 minutes, stirring occasionally to allow them to start to caramelize.
    • Next add bell peppers and  garlic and season with salt. 
    • While the vegetables are cooking, slice the peppers on an angle and add them to the peppers and onions. Cook together until peppers and onions are tender and sliced sausages are crisp at edges. 
    • Stir in crushed tomatoes and chicken stock and bring to a bubble, reduce heat to low. 
    • Add ricotta cheese, parsley and basil and stir to combine. 

    To Assemble Baked Pasta with Konjac Noodles

    • Place half the noodles, sausage, peppers, onions and sauce mixture in the bottom of a greased 9×13 baking dish. Top 1/2 cup of Parmesan and then the remaining noodles, sausage and sauce. Cover the top of the dish with the other 1/2 cup Parmesan and cook at 375 degrees for 30 minutes to allow all the flavors to meld and the noodles to soften.

    To Assemble the “Fake-Baked” pasta with Dreamfields

    • Place half the sausage, peppers, onions and sauce in the bottom of a flameproof baking dish. Top with all of the pasta and then the remaining sausage and sauce. Cover the top of the dish with the Parmesan and place until broiler 2-5 minutes to brown cheese and set pasta.;

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

    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, Lunch, Makeover Monday, Recipe, S

    Makeover Monday ~ Super Simple Pad Thai

    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!

    Have you tried Pad Thai? I had not. I had always wanted to but had not been in a place to try it. Then I found this recipe at Delish. It had some definitely off-plan ingredients, but it looked so simple that I knew  I had to try it. Boy am I glad I did! With a few easy changes it was done! It is so simple and SO GOOD! I made this recipe for my daughter and I for lunch. We split it between the two of us and were wonderfully satisfied. If you have small appetites or you are going to add something else to the meal you may be able to serve up to 4 with this recipe, but I would suggest increasing the ingredients to serve more. Also, this is a very basic recipe. You can always add more veggies if you’d like!

    You Will Need

    Super Simple Pad Thai

    Ingredients

    INGREDIENTS

    • 1/2 to 1 package THM noodles per person
    • 2 tbsp. coconut oil
    • 2 tbsp. lime juice
    • 2 tbsp. xes sweetener or Gentle Sweet
    • 1/8 tsp molasses
    • 1 tbsp. fish sauce or oyster sauce
    • 1 tbsp. soy sauce or Bragg’s liquid aminos
    • 1/4 tsp. cayenne pepper
    • 1/4 tsp. mineral salt
    • 2 bell peppers thinly sliced
    • 2 cloves garlic minced
    • 2 eggs lightly whisked
    • 1 lb. protein shrimp or chicken
    • 2 green onions thinly sliced
    • 1/4 c. roasted peanuts chopped

    Instructions

    DIRECTIONS

    • In a small bowl, whisk together lime juice, sweetener, molasses, fish sauce, soy sauce, and cayenne pepper and salt. Set aside.
    • In a large pan over medium-high heat, heat oil. Add bell pepper and cook until tender, about 4 minutes. Stir in garlic and cook until fragrant, about 1 minute more. 
    • Add the noodles and protein and cook until meat is done. 
    • Pour in the sauce mixture and toss until the noodles are coated. 
    • Push everything to one side of the pan and pour in the egg. Scramble until just set then mix everything together. 
    • Garnish with green onions and roasted peanuts before serving.

    Notes

    This is a very simple recipe. You can always “plus it up” by adding more of your favorite non-starchy veggies to the mix!

    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.

    Dinner, Makeover Monday, Recipe, S

    Swedish Meatballs ~ THM S

    I came up with this recipe on a whim one night. I went to the freezer to find meat to cook for dinner. I found a bag of Marvelous Make-ahead Meatballs (Trim Healthy Table pg. 208). I immediately thought Swedish Meatballs and veggies, so I looked up a traditional recipe and made it work for THM. The original recipe can be found HERE.

    You Will Need:

    Swedish Meatballs ~ THM S

    This highlight of this recipe is the sauce. You can use any meatballs (or technically any meat) that you like. I used the Marvelous Make-ahead Meatballs from Trim Healthy Table pg. 208.  Then you can serve the meat and sauce with any veggie you like. You can serve it over konjac noodles to keep it an S or serve it over brown rice for a crossover.
    Course: Main Course
    Author: myhealthyjourneyforlife

    Ingredients

    • 32 meatballs

    For Sauce

    • 5 tbsp butter
    • 3 tbsp oat fiber
    • 2 cups beef broth
    • 1 tbsp Worcestershire sauce
    • 1/4 tsp ground mustard
    • 1/2 tsp mineral salt
    • 1/4 tsp pepper
    • 1 cup heavy cream

    Vegetables

    • 12 oz frozen cauliflower
    • 12 oz frozen broccoli

    Optional Serving Suggestions

    • 1 package konjac noodles per person
    • cooked brown rice

    Instructions

    Directions

    • Set a 12 inch skillet over medium-high heat. Melt butter and add oat fiber to skillet.
    • Whisk for about minute until toasty and browned.
    • Slowly stir in beef broth, Worcestershire sauce, ground mustard, salt and pepper. Add in heavy cream and stir. Cook for about 2 minutes to give sauce a start on thickening.
    • Add meatballs to the pan and coat with the sauce. (My meatballs were still mostly frozen.)
    • Add veggies to the pan as well. You can use any veggies you want for this dish. Shredded cabbage would be great. Green beans would be good as well.
    • Simmer for 8-12 minutes till meatballs are heated through and vegetables are done to your liking. Serve just like it is or over noodles or rice.

    Notes

    If you choose to serve over konjac noodles you could add them straight to the sauce before adding the meat and vegetables. This would give the noodles the chance to absorb all the flavors of the sauce.
     
    Want to lighten this up? Use almond or cashew milk instead of the heavy cream.

    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.