chicken and apple sausage with cabbage~ whole30

simple, delicious and whole30 compliant. 

chicken and apple sausage with cabbage

via my brain

printable recipe

5 links aidell's chicken apple sausage

1/2 head cabbage, chopped

1 small sweet onion, chopped

1-2 tbsp coconut oil

1/2 cup apple juice

2 tsp apple cider vinegar

1 tbsp celery salt

pepper

heat 1 tbsp coconut oil over med-high heat. cook the sausage until browned. set aside.

reduce heat to medium and add the remaining coconut oil (if needed). once melted, sauté the onion until soft.

once the onion is soft, mix the cabbage in.  let it cook down for about 5 minutes and then add the celery salt, nutmeg, pepper, juice and vinegar.  bring to a simmer and simmer for about 10-15 minutes until cabbage is nearly done.

while the cabbage is simmering, slice the sausage.

add the sausage back in and cook another 5-10 minutes until heated through.

done! yum.

chicken "cordon bleu" ~ lightened up version

chicken cordon bleu
printable recipe
recipe adapted via skinny taste

parchment or wax paper
olive oil cooking spray
4 chicken breasts, halved and then butterfly sliced
kosher salt and cracked pepper
8 slices deli ham
8 slices swiss cheese
1 cup whole wheat seasoned bread crumbs (winco)
1/2 cup parmesan cheese
2 eggs (no need to shy away from whole eggs, folks)

preheat oven to 375 degrees.

spray 9x13 baking dish with non-stick cooking spray

line cutting board with parchment/wax paper. slice each chicken in half and then butterfly slice each breast (take care not to cut all of the way through when butterfly slicing, keeping the breast in one piece).

cover the chicken with more parchment/wax paper.  using a rolling pin or mallet, flatten the meat by pounding each piece through the parchment paper.  remove paper, season each piece with kosher salt and cracked black pepper.

whisk eggs in a shallow dish/bowl.  combine bread crumbs and parmesan cheese in another shallow dish/bowl.

place one slice of ham and one slice of swiss cheese on each breast (use thin sliced deli cheese if you're worried about fat grams).  roll tightly and then dip rolled chicken in egg mixture (use 1 egg and 1 egg white if you're worried about cholesterol).  roll chicken in bread crumbs and then place, seam down, in prepared baking dish.  repeat with each piece of chicken.

bake for 35-40 minutes at 375 degrees.

yields 8 servings
calories: 406
fat: 12g
sat fat: 5g
cholesterol: 201.8mg
sodium: 597mg
carbs: 8.1g
protein: 63.9g

honey lime chicken enchiladas

(not even remotely "healthy" but soooo delicious)

honey lime chicken enchiladas

printable recipe

recipe via my lovely friend melissa

marinade:

6 tbsp honey

5 tbsp fresh lime juice

1 tbsp chili powder

1/2 tsp garlic powder

enchiladas:

4 chicken breasts (1 1/2 lbs), cooked and shredded (i poached the chicken seasoned w/kosher salt and cracked pepper).

8-10 flour tortillas

1 lb monterey jack cheese, grated

16 oz green enchilada sauce (i only had red so it's what i used and it was still delicious)

1 cup heavy cream

directions:

whisk the first 4 ingredients and toss with shredded chicken in a zip-loc bag.  let marinate in the fridge for at least 1/2 hour up to 24 hours (i let mine marinate overnight).

preheat oven to 350 degrees.

pour about 1/2 cup of the enchilada sauce on the bottom of a 9x13 baking dish.  fill tortillas with chicken (saving whatever marinade is leftover) and shredded cheese (save 1 cup of cheese for top).  put rolled enchiladas seam side down in dish as you go.  mix the remaining enchilada sauce w/remaining marinade and heavy cream.  pour sauce on top of the enchiladas.  top with remaining cheese.  bake, uncovered for 30 minutes (until edges browned and crispy).

this dish is perfect for freezing before cooking and pairs well with cilantro lime rice.

cilantro lime chicken ~ slow cooker

let's see if i can remember how to do this ...

fantastic chicken recipe for food prepping. great on salads (with cilantro lime rice, black beans and a clinatro lime dressing).

cilantro lime chicken  ~ slow cooker
recipe source my friend melissa
printable recipe

2 lbs chicken breast
2 14-oz cans low sodium chicken broth
1 lime, cut into wedges
1 handful cilantro
3 garlic cloves
1 tsp dry mustard
1 tsp ground cumin
1 tsp chili powder
2 tsp seasoned salt

using a food processor or blender, puree the cilantro, garlic and all of the spices with about 1/4 cup of the chicken broth.

place chicken in the bottom of the slow cooker and cover with remaining broth and pureed mixture.  top with lemon wedges.

cook over low heat for 6-8 hours.  shred chicken and add about 1/2 to 1 cup of the broth to the shredded chicken.  discard remaining broth.

(finished chicken before shredding)

serves 8
sodium could be reduced by eliminating seasoned salt and using no salt chicken broth but if you sweat on a regular basis, don't sweat it!

baked ziti

okay, so not the most beautiful photo but don't let it fool you, it tastes a lot better than it looks.

baked ziti

recipe adapted from annie's eats

printable recipe

3 cups lowfat cottage cheese

2 large eggs, lightly beaten

1 1/2 cups grated parmesan, divided

1 lb ziti

1 tbsp extra virgin olive oil

1 1/2 lbs sweet italian sausage (i used chicken sausage)

1/2 cup yellow onion, finely chopped

5 cloves garlic, minced

(1) 28 oz can no-salt-added tomato sauce

(1) 14.5 oz can no-salt-added diced tomatoes

1 tsp oregano

1/2 cup plus 2 tbsp chopped fresh basil, divided

1 tsp sugar

3/4 tsp cornstarch

1 cup half and half

8 oz mozzarella cheese

salt & pepper

preheat oven to 350 degrees.  whisk cottage cheese, eggs and 1 cup of parmesan together in a medium bowl; set aside.  

bring a large pot of water to a boil.  cook pasta al-dente, in a large pot according to package directions.  drain pasta and set aside, leaving the pot to be used for white sauce.

heat olive oil in a large skillet over medium-high heat.  cook sausage until nearly browned.  add the onion and garlic and continue to cook until the onion is softened and the sausage is completely browned.

stir in the tomato sauce, diced tomatoes and oregano.   simmer until thickened, about 10 minutes.  off the heat, stir in 1/2 cup of the basil and the sugar then season with salt and pepper. 

in a small bowl, whisk the cornstarch and the half and half together. 

transfer the mixture to the now-empty stockpot over medium heat.  bring to a simmer and cook until thickened, 3-4 minutes.  remove the pot from the heat and add the cottage cheese mixture, 1 1/2 cups of the tomato/sausage mixture and 3/4 cup of mozzarella.  stir to combine.  add the pasta and toss to coat thoroughly with the sauce.  transfer the pasta to a large baking dish and spread the remaining tomato/sausage mixture evenly over the top.  sprinkle with the remaining mozzarella and parmesan cheese over the top.  

cover with foil and bake for 30 minutes.  uncover and bake for an additional 30 minutes (until the cheese is bubbling and beginning to brown).   cool for 10 minutes or so and then sprinkle with the remaining basil prior to serving.

this made enough for a 9x13" baking dish as well as a smaller (two serving) reusable dish that i put in the freezer for later.

yields 10 servings

Nutrition Facts baked ziti Serving Size: 1 serving Amount Per Serving Calories 460 Total Fat 16.9g       Saturated Fat 7.8g       Trans Fat 0g Cholesterol 100mg Sodium 816mg Carbohydrate 49.5g       Dietary Fiber 3.6g       Sugars 10.1g Protein 31.8g Vitamin A 20% Vitamin C 29% Calcium    42% Iron 13%

baked penne with chicken and sun-dried tomatoes

baked penne with chicken and sun-dried tomatoes

recipe adapted from martha stewart

printable recipe

2 tbsp butter

2 tbsp olive oil

1 1/2 lbs boneless skinless chicken breasts

2 tsp italian seasoning

1 tsp salt

1/2 tsp pepper

scant 1/2 cup flour

1/2 red bell pepper, diced

4 garlic cloves, minced

4 cups milk (i used 2%), heated in the microwave until warm

2 tsp red pepper flakes

10 oz white mushrooms, trimmed and sliced

1/2 cup oil packed italian herb sun-dried tomatoes, drained and thinly sliced

8 oz provolone, shredded

1 1/2 cup finely grated parmesan cheese

13 oz whole wheat penne pasta

preheat oven to 400 degree. 

poach chicken breasts seasoned with salt, pepper and seasoning.  

remove chicken from water (save water) and set aside.  using the same water used to poach the chicken (plus more if necessary), bring water to a boil and cook pasta al dente according to package directions.  drain and set aside.

heat milk in microwave and have ready.  in a large nonstick skillet, heat oil and butter over medium high heat.  saute red pepper until softened, about 5 minutes.  add garlic and cook an additional minute stirring constantly.  turn heat down to medium and slowly whisk flour into the pan. 

slowly add milk, whisking constantly.  add red pepper flakes and continue stirring occasionally until sauce is thickened.

while sauce is thickening, slice chicken into bite sized pieces.

once sauce is thickened, add mushrooms, tomatoes to the pan and mix in. let cook for a few minutes and then add the provolone and 1/2 cup of parmesan cheese.  stir until cheese is melted.  add the chicken and the pasta to the pan and mix everything together.

spread the mixture into a lightly sprayed large casserole dish (or two smaller dishes; freezing one for later).  top with remaining parmesan cheese and bake for 30 minutes until cheese is bubbly and browning.

i put aside a serving or two (for someone else) for the freezer in a disposable container.

bon a petite!

yields approx. 10 servings (probably a little more)

Nutrition Facts recipe baked penne with chicken and sun-dried tomatoes Serving Size: 1 serving Amount Per Serving Calories 444 Total Fat 19.6g       Saturated Fat 9.1g       Trans Fat 0g Cholesterol 62mg Sodium 603mg Carbohydrate 39.5g       Dietary Fiber 4.6g       Sugars 5.6g Protein 34.4g Vitamin A 11% Vitamin C 23% Calcium    28% Iron 10%

white bean chicken chili ~ slow cooker

another successful and delicious recipe from mels kitchen cafe.  my friend melissa made this for me when i went for lunch recently and it was so good, i made it for dinner the next night.  the whole family loved it. 

white bean chicken chili ~ slow cooker

recipe adapted from mels kitchen cafe and annie's eats

printable recipe

1 lb boneless, skinless chicken breasts

1 medium onion, chopped

2 cloves garlic, minced

3.5 cups great northern beans (cooked or from the can)

1 1/2 cups low sodium chicken broth

(2) 4oz cans chopped green chilies

1 tsp salt

1 tsp cumin

1 tsp oregano

1/2 tsp black pepper

1/4 tsp cayenne pepper

1 cup light sour cream

1/2 cup whipping cream

place chicken breasts in bottom of slow cooker.  add the onion, garlic, beans, chilies and all of the spices (do not add the sour cream or whipping cream yet).  pour chicken broth over top and stir mixture to incorporate dry spices. cook on low for 7 hours.  remove the chicken the last 30 minutes of cooking to shred and then put it back in the soup.  stir in the sour cream and whipping cream until smooth.  continue to cook for the remaining 30 minutes.

this recipe yields about 6 servings.  i will double it next time (husband was bummed there wasn't enough for left overs).

Nutrition Facts recipe white bean chicken chili Serving Size: 1 serving Amount Per Serving Calories 268 Total Fat 8.1g       Saturated Fat 4.8g       Trans Fat 0g Cholesterol 66mg Sodium 1349mg Carbohydrate 27.5g       Dietary Fiber 8g       Sugars 3.9g Protein 26.3g Vitamin A 10% Vitamin C 17% Calcium    15% Iron 14%

chicken adobo soup ~ slow cooker

this is seriously good stuff.  

chicken adobo soup ~ slow cooker

recipe adapted from a full measure of happiness

printable recipe

1.5 lbs boneless, skinless chicken breasts

1 yellow onion, diced

(1) 14-oz can reduced sodium red kidney beans, drained and rinsed

1/2 cup dry lentils

(1) 14-oz can corn (salt free), drained and rinsed

(1) 14-oz can diced tomatoes (salt free)

3 cups low sodium chicken broth + 2 cups water

1 tsp salt

2 tsp cumin

2 bay leaf

1 tsp red pepper flakes

black pepper to taste

combine everything in the slow cooker and turn on low for 8 hours.  remove chicken 30 minutes prior to serving and shred it.  remove bay leaves and return chicken to the soup.

yields approx. 8 servings

Nutrition Facts recipe chicken adobo soup Serving Size: 1 serving Amount Per Serving Calories 206 Total Fat 1.7g       Saturated Fat 0g       Trans Fat 0g Cholesterol 45mg Sodium 599mg Carbohydrate 95.9g       Dietary Fiber 5.9g       Sugars 5.5g Protein 24.8g Vitamin A 5% Vitamin C 7% Calcium    7% Iron 11%

chicken enchilada soup ~ slow cooker (and a bonus "recipe")

my last post about balance was so serious.  i'll try to keep it light for the next while, none of the poor-me crap.  (real quick, to you wonderful friends who commented on that post, i did reply to your comments.  one thing i can't stand about blogger is the fact that you can't reply to individual comments like with wordpress).

speaking of light, this soup is light.  and awesome. 

we have some crazy busy weeknights around here and sometimes we don't get home until 8:00 or so.  it's too late by then to whip something up for dinner that i feel good about so i've been using the slow cooker a lot.  

this recipe for chicken enchilada soup was seriously good.  the kids ate theirs gone and i enjoyed the leftovers for lunch the next day topped with a 1/4 cup of pepper jack cheese.  yum!

chicken enchilada soup ~ slow cooker
printable recipe
via realmomkitchen.com (link shows malware so, i'm not posting it)
1 (14 oz) can reduced sodium black beans
1 (14 oz) can diced tomatoes with sweet onion
10 oz frozen corn
1/2 cup chopped yellow onion
1/2 cup chopped red bell pepper
12 oz boneless, skinless chicken breasts (i used 2 - 6oz breasts)
1 (10 oz) can 98% fat free cream of chicken soup
1 (10.75 oz) can mild or medium enchilada sauce (i use medium)
1.5 cups milk (i use 1% organic)
topping suggestions: pepper jack cheese, sour cream, tortilla strips, avocado

combine the black beans, tomatoes, corn, onion and bell pepper in the crock pot.  place chicken breasts on top.

in a medium sized bowl, combine the cream of chicken soup, enchilada sauce and milk.  pour over the top of the chicken.

cover and cook on low for 6-8 hours or high for 4-5 hours.  30 minutes or so before serving, take chicken out and shred with a knife.  put chicken back in and stir to combine.

serve with breadsticks and with your favorite toppings.

yields 6 servings

Nutrition Facts recipe chicken enchilada soup Serving Size: 1 serving Amount Per Serving Calories 244 Total Fat 4.2g       Saturated Fat 0.8g       Trans Fat 0g Cholesterol 37mg Sodium 1130mg Carbohydrate 34.1g       Dietary Fiber 4.9g       Sugars 12.5g Protein 19.6g Vitamin A 24% Vitamin C 56% Calcium    14% Iron 9%

and a bonus "recipe" ..

have you ever tried crockery gourmet?  you just mix the pouch of poisonous chemicals with 2 cups of water and then add everything else.  teasin' ... it's just a bunch of dried herbs and spices and maybe a little bit of starch.  no big deal.

anyway, it makes a delicious meal.  i use 4 large boneless, skinless chicken breasts, a bunch of new potatoes, chopped onion, baby carrots and celery.  you're not supposed to mix it all together.  just put everything on top of the broth mixture and let it cook all day.

a complete meal!