Chicken Lentil Soup

 

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     Nothing is easier and tastier than a big bowl of soup.  Isn’t it nice to have a week’s worth of meals all in one pot.  Divide this up into 6 servings for lunch or dinner all week, or throw some in the freezer for later.  I was able to put a few in the freezer when I was preparing for coming back from being out of town.  My favorite trick for being organized after travel.  Each of these generous 2 cup servings are only 337 calories, 36g carbs, 8g fiber, 28g net carbs, 36g protein and 5.5g fat.  If you want to make it a heartier meal, serve it over Brown Rice, and spice it up with a little Salsa on top!  This is a high nutrient bowl of deliciousness!😋

Ingredients for 6 servings~

1 Tablespoon Olive Oil

1 Tablespoon chopped Garlic

1 chopped Onion

1 pound diced cleaned and sliced Carrots

1 Bunch cleaned and sliced Celery

6 cups Broth

14.5oz can diced Tomatoes or sub with Salsa

1 Tablespoon Chili Powder

1 Tablespoon Cumin

1.5 pounds Chicken Breast

1.5 cups Lentils

     Add Oil, Garlic, Onion, Carrots, and Celery in large stock pot, heat on low til Onions are slightly browned and vegetables are softened.  Add Broth, Tomatoes, Chili Powder, Cumin, Chicken and Lentils til simmering for 20-30 minutes, or til Chicken is cooked thru.  Remove Chicken Breast from pot, shred with two forks and stir back in.  Divide into generous 2 cup servings, store in containers and use as desired.  Garnish with Salsa if preferred, not included in macros.  Enjoy 😉 

Chicken Salsa Soup

 

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     One Pot meals are as good as they come.  And this one is no exception.  When you can simply throw everything in a pan and walk away, the Chef is happy.  Each of these 2 cup servings are only 309 calories, 36g carbs, 5.5g fiber, 31.5g net carbs, 28g protein and only 4g fat.  If you want to add some garnish feel free to experiment with Avocado, Radishes, Cilantro and Green Onion for some extra flare (macros not included).  This is a beautiful dish that will make you smile with every bite.😉

Ingredients for 6 servings~

1.5 pound Chicken Breast

1 diced Onion

25oz can Hominy 

16oz jar Salsa

14.5 can diced Tomato

4oz diced Green Chili

2 cups Water

1 cup Brown Rice

1 Tablespoon Chili Powder

1 Tablespoon Cumin

1 Tablespoon Garlic Powder

1 teaspoon Salt

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Avocado

Cilantro

Radish

Green Onion

     Throw everything into large stock pot, bring to simmer for 45 minutes, remove Chicken Breast, shred with two forks, add Chicken back to soup, top with desired garnish.  Enjoy ☺️ 

Cottage Cheese Parfait

 

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     If you are looking for a healthy breakfast or snack idea, this is a wonderful high protein option and very filling,…and did I mention easy peasy.  In fact this is so simple, your kids can even do it.  And the best part is you can make it ahead of time.  Anything I can do the night before is like gold to me.  You are actually buying time with every chore you get done in advance.  Lastly, Cottage Cheese is all the rage right now, and fortunately it goes with any kind of fresh fruit, there are no wrong answers in this pairing! 🫐

Ingredients for one serving~

1 cup chopped Strawberries

1 cup Cottage Cheese

Dash Cinnamon

Mixed Fruit for garnish

     Add chopped Berries to bottom of bowl, top with Cottage Cheese, season with Cinnamon, and garnish with extra Fruit.  Feel free to alter any of the Fruit, and any of the amounts to fit your needs.  Enjoy 😉 

Banana Nut Snack Cake

 

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     When you have a recipe that is so easy to make that your kids could do it, you have no choice but to make them do it!  Such is the case with my Banana Nut Snack Cake.  This is so simple, and perfect for a after (or before) school fueling, not to mention excellent for on the go as a pre/post workout treat.  For those that don't eat sugar this is plenty sweet enough on it's own, but if you need a little more flavor then add a thin smear of nut butter and top with sliced Bananas or Berries.  Each of these 8 dense pieces are only 296 calories, 36g carbs, 5.5g fiber, 30.5g net carbs, 15.5g protein and 10.5g fat.  These mild squares have super powers for macros.  Lovely combination of complex carbs, fiber, protein and fat.  Get your little ones involved and see if it doesn't open a love for the kitchen deep inside their soul!  :)

Ingredients for 8 servings~

3 ripe Bananas

4 extra large Eggs

16oz Cottage Cheese

3 cups Oats (not instant)

1/4 cup ground Flax Seed

1 teaspoon Baking Powder

1/4 cup chopped Walnuts

     Add Bananas to mixing bowl and beat with Beaters til smooth, stir in remaining ingredients, reserve a few Nuts to sprinkle on top if desired.  Pour into 8X11 parchment lined pan, sprinkle with remaining Nuts, and bake at 350 for 45 minutes.  Enjoy  :)

White Fish with Red Sauce

                                   

     If you are looking for a little Mediterranean flare, keep reading.  This simple, easy, yet elegant dish will have you drifting away to ocean breezes with every single bite.  All this and healthy too.  One big bonus is that you can make the Red Sauce ahead of time, so things come together swiftly when time to eat.  And this is so versatile that it can work great for a week night meal, or elegant enough to serve at a dinner party.  But most of all, it is just good, and good for you!  Put it on your must try list!😊

Ingredients for 4 servings~

4 Tomatoes, dice each Tomato into 8 pieces

2 large Carrots, trimmed, peeled and cut into about 8 pieces each

1 Onion, diced into large chunks

1-2 Jalapeños, deseeded and diced into about 8 pieces (Optional, sub with Cayenne Pepper if desired)

1 Tablespoon chopped Garlic

1 Tablespoon Olive Oil

Fresh Basil Leaves (sub with dried)

4 White Fish Filets

1-2 Lemons

Salt

Pepper

Sliced Olives

     Add diced Vegetables to parchment lined baking sheet, toss with Garlic and Olive Oil, bake at 400 for one hour, remove, cool slightly, and blend with Basil Leaves in heavy duty blender.  (Feel free to make a day ahead to allow flavors to merry).  Meanwhile, add Fish to parchment lined baking sheet, squeeze with Lemon Juice, and season with Salt and Pepper, bake at 400 for 15 minutes for thin filets, and 20 minutes for thick filets.  Remove from oven, squeeze with additional Lemon Juice if desired.  Top with prepared Tomato Sauce, and garnish with sliced Olives. Enjoy 😉