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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Dessert, Recipe, S

White Chocolate Macadamia Nut Blondies

Well, I HAD to do it….I mean, absolutely everyone is on the Bake Believe chocolate chip bandwagon. And why not? I mean, I love my Trim Healthy Mama chocolate chips! I love that we have a completely clean, no fillers, chocolate chip option. But until now we did not have a white chocolate chip option.

Well, the option is now here! Now, be aware that these chips do have inulin which can cause some to have some tummy upset, but they are approved for on plan use!

If you give a girl a white chocolate chip, she is going to need a Macadamia nut to go with it. 🙂

Once I was able to get my hands on a bag of these beauties, I knew I wanted to make over my chocolate chip cookie bar into a white chocolate Macadamia blondie. This recipe is the result of that desire. I hope you enjoy it!

One note on this recipe: these white chocolate chips are very sweet. Because erythritol is the predominant sweetener and there is no bitterness of cocoa to compete with the sweet they have a slight “cooling effect” when eaten on their own. The blondies will be quite sweet when first baked. I think they taste better on the second day (though they are good on the first day) so if you can plan ahead, try to make them a day in advance.

What you will need:

White Chocolate Macadamia Nut Blondies ~ THM S

Course: Dessert
Servings: 16
Author: myhealthyjourneyforlife

Ingredients

  • 3/4 cup xes sweetener or gentle sweet
  • 1/4 cup super sweet
  • 1/4 tsp black strap molasses
  • 2 sticks butter softened
  • 3 eggs
  • 2 tsp vanilla extract
  • 1/2 tsp caramel extract optional
  • 3/4 cup baking blend
  • 1/4 cup oat fiber
  • 2 scoops THM collagen 1/4 cup if you don’t have THM scoop
  • 1 1/2 tsp baking powder
  • 1/4 tsp mineral salt
  • 1/4 tsp glucomannan
  • 6 ounces Bake Believe White Chocolate Chips
  • 4 ounces Macadamia nuts chopped coarse or fine

Instructions

  • Preheat oven to 375 degrees.
  • Cream together butter, sweeteners and molasses.
  • Add eggs one at a time, mixing after each one.
  • Add vanilla and caramel extracts and mix thoroughly.
  • Add all dry ingredients except chocolate chips and mix thoroughly.
  • Stir in white chocolate chips and Macadamia nuts.
  • Spread batter in a greased 9×13 pan and bake for 25-30 minutes. (Begin checking at 20 minutes so that they do not overbake.)
  • Allow to cool before slicing.

Notes

Be sure not to leave the Macadamia nuts whole as they will cause the cookie bars to be crumbly.
For individual cookies, drop batter by spoonfuls onto a greased cookie sheet and bake for 8-10 minutes.
These cookies are quite sweet. They taste even better on the second day so if you can, make them a day ahead. 🙂
Would you prefer a traditional Chocolate Chip Cookie Bar instead? Click HERE for the recipe!

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.

Dessert, Recipe, S

Chocolate Chip Cookie Bars

Years ago, before any special ingredients came out from Trim Healthy Mama I created a recipe for chocolate chip cookie bars. They were very well received, but I wanted to give them an update with some new ingredients. These cookies made my husbands eyes light up! Chocolate chip cookie bars are his favorite and he was very happy with the way these turned out! If you want to try the original version I will include that recipe in the notes below.

These cookies are delicious the first day they are made, but like most THM baked goods they are even BETTER the next day! I am so excited to have this recipe re-vamped for you!

What you will need:

Chocolate Chip Cookie Bars – THM S

Course: Dessert
Servings: 16
Author: myhealthyjourneyforlife

Ingredients

  • 3/4 cup xes sweetener or gentle sweet
  • 1/4 cup super sweet
  • 1/2 tsp black strap molasses
  • 2 sticks butter softened
  • 3 eggs
  • 2 tsp vanilla extract
  • 1/2 tsp caramel extract optional
  • 3/4 cup baking blend
  • 1/4 cup oat fiber
  • 2 scoops THM collagen 1/4 cup if you don't have THM scoop
  • 1 1/2 tsp baking powder
  • 1/4 tsp mineral salt
  • 1/4 tsp glucomannan
  • 8 ounces THM chocolate chips or other sugar free chocolate chips

Instructions

  • Preheat oven to 375 degrees.
  • Cream together butter, sweeteners and molasses.
  • Add eggs one at a time, mixing after each one.
  • Add vanilla and caramel extracts and mix thoroughly.
  • Add all dry ingredients except chocolate chips and mix thoroughly.
  • Stir in chocolate chips.
  • Spread batter in a greased 9×13 pan and bake for 25-30 minutes. (Begin checking at 20 minutes so that they do not overbake.)
  • Allow to cool before slicing.

Notes

For individual cookies, drop batter by spoonfuls onto a greased cookie sheet and bake for 8-10 minutes.
Original Recipe (No Special Ingredients):
    • 3/4 cup THM brown sugar (if you don’t have this already made up you can just use 3/4 cup erythritol or xylitol and add 1/2 tsp molasses and 1/8 tsp maple or butterscotch extract to your recipe. For the recipe to make brown sugar to have on hand please visit Gwen’s Nest.)
    • 1-2 tsp pure stevia extract (Like THM brand.  Your batter should be sweeter than you think the finished product should be because the sweetness will lessen when you bake them.)
    • 2 sticks butter (softened, can be partially melted if making bars)
    • 3 eggs
    • 2 tsp vanilla extract
    • 1/2 tsp caramel extract
    • 1/2 cup almond flour
    • 3/4 cup oat fiber
    • 1/4 c whey protein powder
    • 1 1/2 tsp baking powder
    • 1/4 tsp salt
    • 1/4 tsp glucomannan
    • 8-12 oz sugar free chocolate chips OR chopped skinny chocolate OR chopped 85% dark chocolate bar
Would you prefer a White Chocolate Macadamia Nut Blondie instead? Click HERE for the recipe!

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

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.

Bread, Recipe, S

Monday Makeover ~ Vidalia Onion Upside Down Cornbread

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 got my inspiration for this recipe from a recipe I found on Sweet Savant. It sounded great but it was definitely not on plan. So I set about tweaking it to make a delicious “corn bread” style accompaniment to any S meal. I really love cornbread so I hope to try an FP and E version in the near future! This cornbread is not only low-carb but seriously high protein, 16 grams per slice!!

Do not expect a dry crumbly texture with this cornbread. It is a little denser and more moist than most cornbread. In fact, have you ever had cornbread casserole, you know, that one made with the Jiffy box mix, a can of cream corn, sour cream, etc? It’s more like that texture. It is soft, but holds together for slicing. Adding another 5 minutes of cooking time may dry it out more if that is your preference, but watch the top to keep it from browning too much.

It does have added sweetener, but it is not as sweet as other sweet cornbread because of the turmeric. If you like sweeter cornbread I would add another 1/4 cup of sweetener. If you don’t like sweet cornbread at all I would cut it by 1/4 cup. Personally I wouldn’t leave the sweetener out altogether.

Please note: This recipe is an 8 serving recipe. It is important to keep to the serving size (they are generous) to stay in S territory. With the addition of the masa, each serving has 5g net carbs. This slices nicely with a serrated knife.

What you will need:

Vidalia Onion Upside-down Cornbread ~ THM S

Servings: 8
Author: myhealthyjourneyforlife

Ingredients

  • 4 slices bacon optional
  • 4 tablespoons of butter
  • 1 Vidalia Onion
  • ½ cup masa harina
  • 1 cup THM Baking Blend
  • ½ cup oat fiber
  • 1 ½ teaspoons mineral salt
  • 1 teaspoon turmeric
  • cup xes sweetener or gentle sweet
  • 1 tablespoon baking powder
  • 6 eggs
  • 16 ounces cottage cheese
  • 1 cup nut milk

Instructions

  • Preheat the oven to 400 degrees
  • Fry bacon in 12-inch cast iron skillet over medium-high heat. IF you are using pork bacon you don’t need to add anything to the pan ahead of time. If you are using turkey bacon add 2 tablespoons of the butter to the pan with the bacon. If you are not using bacon at all skip to step 3.
  • While the bacon is crisping, slice the Vidalia onion into rings leaving the rings in order if possible.
  • When the bacon is finished cooking remove it from the pan and chop it finely. If you used pork bacon, drain the grease from the pan. If you used turkey bacon and butter do NOT drain the pan.
  • Melt the butter (4 tbsp if you used pork bacon or no bacon, the remaining 2 tbsp if you used turkey) in the cast iron skillet. If you have already cooked bacon in this skillet you can turn the heat off after the butter is melted. If you are starting without having cooked bacon you will want to keep the heat under the skillet on medium.
  • Arrange the onion slices close together into the butter, Finely chop the remaining onion and sprinkle it in any spaces between the rings.
  • Let the onions cook on medium heat for 5 minutes then turn off heat and sprinkle the cooked chopped bacon evenly into the pan with the onions.
  • Add the masa, baking blend, oat fiber, sweetener, salt, turmeric, and baking powder in a bowl and stir to combine.
  • In a large bowl, food processor or blender beat eggs, nut milk and the cottage cheese until smooth.
  • 1Mix the egg/milk/cottage cheese mixture, dry mixture together. Mix until smooth. Batter will be thick but pourable.
  • 1Pour the batter over the onions and bacon. Pour carefully, trying not to disturb the design you have created.
  • Smooth the batter evenly in the pan.
  • Bake the cornbread for about 25 minutes or until skewer inserted in the center comes out clean and edges are golden.
  • Let the cornbread cool for 10-15 minutes. Run a knife around the edge of the cornbread to loosen it.
  • Place a plate, cooling rack or cutting board over the pan and using oven mitts carefully flip the pan over and remove the cornbread from the pan.

Notes

You can dress this cornbread up even more if you’d like! Do you like it spicy? Add some chopped jalapenos or green chiles to the batter. Want it cheesy? Cheddar would be a fantastic addition to the batter. The recipe I got my inspiration from included broccoli in the batter so you could even add some veggies if you’d like!
Do not expect a dry crumbly texture with this cornbread. It is a little denser and more moist than most cornbread. Adding another 5 minutes of cooking time may dry it out more if that is your preference, but watch the top to keep it from browning too much.
It does have added sweetener, but it is not as sweet as other sweet cornbread because of the turmeric. If you like sweeter cornbread I would add another 1/4 cup of sweetener. If you don’t like sweet cornbread at all I would cut it by 1/4 cup. Personally I wouldn’t leave the sweetener out altogether.
Please note: This recipe is an 8 serving recipe. It is important to keep to the serving size (they are generous) to stay in S territory. With the addition of the masa, each serving has 5g net carbs. This slices nicely with a serrated knife.

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.