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!!
Beverages, Crossover, Dessert, Dinner, Drinks, E, FP, Holiday, Recipe, S, Sauces, Dressings, Sides, Snack, Veggies

My Thanksgiving Picks

Do you know that Thanksgiving is 3 weeks from today! I feel ready and I hope you do too. I have spent the last several weeks gathering and posting recipes here to get ready for the holiday season. Here is what I have gathered.

The first thing on my menu is the turkey of course. I started using a “spatchcock” method for cooking my turkey lately and I highly recommend it! It cooks so much more quickly and evenly. Check out how to Spatchcock a Turkey and get a bonus gravy recipe HERE.

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Here are my picks for the best things to have alongside the bird:

Sweet Potato Casserole (Crossover or E)

sweet-potato-casserole-ck

Bean Casserole(XO)

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Green Bean Casserole (E)

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The Best Green Beans (S)

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Loaded Veggie Casserole (S)

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Roasted Veggies (S, E or XO)

ro veg

Stuffing (S)

stuffing

Cranberry Sauce (FP)

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Mashed Cauliflower (S or FP)

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Rolls

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Broccoli Salad (S)

And for dessert I suggest the following:

Pumpkin Roll (S)

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Coconut Cream Pie (S)

slice-of-pie

Pecan Pie (S)

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Pumpkin Spice Cheesecake (S)

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Pumpkin Pie (S)

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Tagalong Pie (S)

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Pumpkin Chocolate Chip Cookies (S)

Berry Crisp (S)

Need some beverage suggestions? Here are my favorites:

Cranberry Wassail (FP)

cranberries_562459

Pumpkin Spice Latte or Creamer (S or FP)

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How is your holiday planning going?

Dinner, Holiday, Recipe

How to Spatchcock a Turkey + Gravy Recipe

The most time consuming part of your Thanksgiving day is definitely cooking the turkey. It keeps the oven occupied for the better part of your day. The length of time it takes to cook often means that the breast meat dries out by the time that the thigh meat is cooked properly. Well this method of cooking fixes both of those problems! Spatchcock is the very strange term for this method. Here is the explanation I found:

Think of it as butterflying the chicken. The real term is to “spatchcock.” Alan Davidson explains in The Oxford Companion to Food: “The theory is that the word is an abbreviation of ‘dispatch the cock,’ a phrase used to indicate a summary way of grilling a bird after splitting it open down the back and spreading the two halves out flat.”

This method results in fast, even cooking. Freeing up your oven for other things during the day. Here is what you will need to do.

How to Spatchcock a Turkey (or any poultry)

  1. Cut Out the Backbone

    Put the turkey breast-side down. Use poultry shears to cut along both sides of the backbone, beginning at the tail end. When it gets hard to cut use just the tip of the shears. This process is not super simple. It takes some “oomph” to cut through the rib bones. Have lots of towels handy to keep your hands from getting slippery. This picture shows my initial cuts in the skin along the sides of the backbone.
    20181022_170335.jpg

  2. Open the Turkey

    Take hold of edges, and open the turkey. Turn the turkey breast-side up.

  3. Break the Breastbone

    Place your hand on one side of the breast, close to the breastbone, and push down firmly until you hear a crack then do the other side. (You may want to have someone tall do this part or stand on a step stool to give you better leverage. I seriously had to stand on a stool and press hard. I am 5’7″.)

  4. Flatten the Turkey

    Pull the thighs outward so the turkey lies flat. Tuck the wing tips under to secure.

  5. Brush with Oil or Butter and Roast

To Roast:

  • Preheat oven to 450 degrees.
  • Roast, rotating sheet halfway through, basting twice. Continue to cook until a thermometer inserted into the thickest part of the thigh reaches 165 degrees, about 1 hour and 20 minutes. Let stand for 20 minutes before carving.
  • These instructions are based on a 12 pound bird. A larger bird may require a bit more time. Please use a meat thermometer to check if the meat is cooked fully. (Mine was a 16 pound bird and it took just under 2 hours.
     

    The skin is super crispy and even the breast meat is nice and juicy!
    20181022_212636.jpg

Use for the giblets:

  • If you don’t choose to use them in your Thanksgiving preparation please don’t throw them away! Use the giblets, neck-bone and the backbone you removed in the spatchcock process to make stock. (The picture on the left is just the neck, back and giblets simmering. The right is that plus the carcass being made into stock.)
     

  • I like to use the giblets for Thanksgiving day in both my stuffing and gravy. To prepare them. When I remove the giblets and neck-bone from the bird I put them straight into a saucepan, cover them with water and set the covered pot to simmer on low for at least an hour. After the giblets are cooked I remove the meat from the neck-bone and then chop that meat and the giblets into tiny pieces, removing any fat. I put a little over half of this into the stuffing and the rest into the gravy.

Now for the gravy:

  • Take the drippings from the roasting pan and put them in a saucepan on medium to medium-high heat.
  • Add enough chicken or turkey stock to bring the amount of liquid up to 1-2 cups depending on how much gravy you want.
    20181022_192913.jpg
  • Taste your liquid. Your seasoning requirements are going to vary based on the amount of seasoning you put on your turkey that transferred to the drippings. You will probably want to add about 1/2 tsp salt, 1/4 pepper and a TBSP nutritional yeast. Alternatively you can add a TBSP of THM. Bouillon (That link will take you to a recipe for stuffing AND the bouillon). It is very important to taste and season to your liking.
    20181022_193037.jpg
  • Once you have the flavor you like then you will add glucomannan, whisking rapidly as you add to prevent clumping. The amount you add will depend on the amount of liquid you are using. You will want to start with 1/4 tsp per cup of liquid. Allow the gravy to simmer at a low boil, stirring occasionally. After about 5 minutes of simmering, if the gravy is not thick enough add another 1/8-1/4 tsp at a time, every 5 minutes, until it is as thick as you’d like. Do not add too much at a time.
  • Taste again to make sure your seasoning is still correct. Sometimes glucomannan can “dampen” flavors, making it necessary to add more seasoning. Once seasoning is correct, add the giblets if desired.
    20181022_193729.jpg

Want some help on your journey? Join my fall book study group! It starts in just a few days!! Anyone who participates in this book study will also be eligible for a 10% discount for any of my coaching or class packages that are booked before January 31st, 2019!

Dinner, E, Lunch, Recipe

Bean and Bacon Soup ~ THM E

Sometimes, you throw things together in a pot and out pops something that turns out to be one of the best things you’ve ever tasted! That happened with this bowl of soup. I was in the need of an E lunch and I was low on most E ingredients. I was going to make my Ham and Beans recipe but I didn’t have the ham. I was also out of canned beans, but thanks to the fact that I had made and frozen a bulk batch of beans when I made my Amazing Baked Beans I was still able to improvise.

I really wasn’t expecting much from this recipe. (Which is why I didn’t take any good pictures in the process, in fact the one picture I have is kind of blurry because it was only for meal tracking purposes.) I mean, even calling it a recipe feels silly, because I literally just threw some things in a pot, but it worked out so well I had to share it. This was really just going to be a bean soup, but I was pleasantly surprised to find that the Hormel, Real Bacon Bits I had in my refrigerator only had 1.5 grams of fat per tablespoon! Therefore, Bean and Bacon soup it was!

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Bean and Bacon Soup ~ THM E (Single Serve)

  • 1 cup navy beans
  • 1 cup chicken broth
  • 1/4 tsp dried minced onion
  • 1/8 tsp salt
  • 1 tsp nutritional yeast or THM Bouillon
  • 1/8 tsp bacon natural flavor or liquid smoke (optional)
  • 1 tablespoon gelatin
  • 2 -3 tablespoons real bacon bits (5g or less of fat)

Place beans, broth and seasonings into a saucepan over medium heat. Whisk in gelatin to dissolve. Simmer for 5-10 minutes until everything is warmed through. If you want the broth to be thicker you can mash some of the beans, or you could whisk in 1/4 teaspoon of glucomannan. That is it! Just a few short minutes to a warm and hearty lunch!

Oh, and if you can get your hands on a really good pear it makes a great side! I know that looks like a shiny apple in the picture, but it was a pear. I couldn’t believe how good the pears were that I picked up at the produce stand! Forget pumpkin and apples, I think pears are the unsung, fall fruit heroes!

Want some help on your journey? Join my fall book study group! Anyone who participates in this book study will also be eligible for a 10% discount for any of my coaching or class packages that are booked before January 31st, 2019!