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!

    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.

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    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.

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

    Makeover Monday ~ Creamy Chicken and Mushroom Soup

    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 is a delicious and comforting soup that is chock full of veggies. It is creamy, yet low in fat. A perfect satisfying THM E-meal! You have a couple options when making this recipe. You can use pre-cooked chicken if you want. My chicken was still slightly frozen when I started so I chose to chop it up and add it to the soup as the recipe says to. You could choose to cook the chicken breasts whole and then chop them and add them cooked.

    Also, you can choose to add more or less veggies. I like a hearty soup, so I added the larger amount. I used a very classic soup combo, but you could add any veggies that you like!

    Finally, you could make this soup even creamier by blending part of it. I like the texture of the soup as is, but if you have family members who will not “chew” their veggies, you can blend a lot of it. Using either an immersion blender or a regular blender you can puree any or all of the cauliflower rice, celery, mushrooms and onions with the chicken broth. This is a hearty soup, almost stew like. If you prefer a thinner soup you will want to add more broth or water. My son-in-law declared it perfect, saying he didn’t have to add crackers because it was the perfect consistency. I hope you will also enjoy this comforting soup!

    You Will Need

    Creamy Chicken and Mushroom Soup ~ THM E

    A delicious and comforting soup that is chock full of veggies. It is creamy, yet low in fat. A perfect satisfying THM E-meal!
    Course: Soup
    Servings: 4
    Author: myhealthyjourneyforlife

    Ingredients

    • 1 tbsp.  butter
    • yellow onion chopped
    • 8 oz.  baby bella mushrooms sliced
    • 3 – 5 carrots sliced into 1/4″ rounds
    • 2 – 4 stalks celery chopped
    • 1/4 c. oat fiber
    • cloves garlic minced
    • 1 tsp.  dried thyme
    • 1 1/4 tsp. mineral salt
    • 1/2 tsp pepper
    • 1 tbsp. nutritional yeast or THM bullion
    • 4 c. chicken broth
    • 1 c.  almond or cashew milk
    • 1 bag frozen riced cauliflower
    • 1 c.  brown rice
    • boneless skinless chicken breasts

    Instructions

    • In a large pot or Dutch oven, melt butter. Add onion and cook till it begins to soften.
    • Add mushroom, carrots, and celery. Cook, stirring, until vegetables are tender, about 6 minutes.
    • Add chicken and cook until no longer pink, 3 to 4 minutes.
    • Push veggies and meat to the side of the pan and add oat fiber. Stir the oat fiber around to toast it up a bit for about a minute. Then stir it together with the veggies and meat.
    • Add garlic, thyme, and stir until fragrant, 1 minute. Add nutritional yeast, salt and pepper.
    • Add chicken broth and nut milk to the pot.
    • Add riced cauliflower and brown rice and bring to boil.
    • Lower heat to a simmer and cook until rice is tender, about 20 minutes.
    • Taste and adjust seasoning and serve.

    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.

    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!

    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.

    Don’t forget to check out the No Excuses THM New Year Challenge!!