Recipes

Creamy Chicken Soup with Jalapeno

Creamy Chicken Soup with Jalapeno

Ingredients 1 pound boneless skinless chicken breasts 2 Tbs olive oil 2 jalapenos, seeds removed and diced 1 small onion, diced 2 cloves garlic, minced 1/2 tsp cumin 1 Tbs chili powder 1.5 cups salsa 1 tsp salt 1/2 tsp pepper 3 cups chicken stock 1/2 block cream cheese InstaPot Directions Press the sauté function on the Instant Pot. After its hot, add the olive oil.  Add the onion, garlic, jalapeno, cumin, chili powder, salt, and pepper. Cook for 2-3 minutes. Stir often. Press cancel to turn off the sauté feature. Add chicken, salsa and chicken stock to the pot. Secure the lid, turn to seal, and set the pot to pressure cook for 5 minutes. Carefully quick release the pressure or let the pot naturally depressurize. Shred the chicken with forks. Add in the cream cheese and stir until melted and incorporated into the soup. Turn the sauté function

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Vegetable Soup with Hamburger

Vegetable Soup with Hamburger

Ingredients 1 pound lean ground beef (90% lean) 1 medium onion, chopped 2 garlic cloves, minced 4 cups V8 juice 1 can (14-1/2 ounces) stewed tomatoes 2 cups coleslaw mix 2 cups frozen green beans 2 cups frozen corn 2 tablespoons Worcestershire sauce 1 teaspoon dried basil 1/2 teaspoon salt 1/4 teaspoon pepper Instructions In a large saucepan, cook beef and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. In a 5-qt. slow cooker or dutch oven, combine the remaining ingredients. Stir in beef mixture. Cover and cook on low for 8-10 hours or until the vegetables are tender. Serves 10 Nutritional Information: 145 calories, 4g fat, 28mg cholesterol, 507mg sodium, 17g carbohydrate (7g sugars, 3g fiber), 11g protein.  

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Classic Beef Stew with Carrots and Mushrooms

Classic Beef Stew with Carrots and Mushrooms

Ingredients 1 tablespoon olive oil, divided 1 pound small mushrooms Cooking spray 2 cups chopped onion 3 garlic cloves, minced 1/3 cup all-purpose flour 2 pounds lean beef stew meat, cut into bite-sized pieces 3/4 teaspoon salt, divided 1 cup beef broth 1 tablespoon chopped fresh thyme 2 (14-ounce) cans less-sodium beef broth 1 bay leaf 2 cups (3/4-inch) cubed peeled white potato (about 1 pound) 1 1/2 cups (1-inch) slices carrot (about 12 ounces) 1/2 teaspoon freshly ground black pepper Fresh thyme sprigs (optional) Instructions Heat 1 teaspoon olive oil in a large Dutch oven over medium-high heat. Add mushrooms, and sauté for 5 minutes or until mushrooms begin to brown. Spoon mushrooms into a large bowl. Lightly coat pan with cooking spray. Add onion; sauté 10 minutes or until tender and golden brown. Add garlic; sauté 1 minute. Add onion mixture to mushroom mixture. Place flour in a

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Creole Pinto Beans

Creole Pinto Beans

Ingredients 2 lb. pinto beans, rinsed 10 quarts water 6 whole garlic cloves 1 large onion, coarsely chopped 1 tbsp. chili powder 1 tbsp. Creole seasoning 1 tbsp. Goya Adobo Seasoning 1 tbsp. Cumin 1 tsp. salt 2 medium bell peppers, coarsely chopped 4 firm tomatoes, coarsely chopped 1 large yellow onion, coarsely chopped 1 bunch cilantro, rinsed and tied together (discard before serving). Instructions Bring first 8 ingredients to boil in 3-gallon pot. Boil gently 1 1/2 hours; taste for seasoning; add more if desired. Continue boiling gently 3 1/2 hours more. Add remaining ingredients last 30 minutes.  Serves 16.   Freezing Tip: Freeze in a muffin tin, placing a serving of beans in each tin. After they’re frozen, move to freezer-safe bag.   Nutritional Information: 221 Calories; 1g Fat; 13g Protein; 41g Carbohydrate; 15g Dietary Fiber; 0mg Cholesterol; 217mg Sodium.

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Creamy Avocado and White Bean Wrap

2 tbsp. cider vinegar 1 tbsp. canola oil 2 tsp. finely chopped canned chipotle chile in adobo sauce ¼ tsp. salt 2 cups shredded red cabbage 1 medium carrot, shredded ¼ cup chopped fresh cilantro 1 15-ounce can white beans, rinsed 1 ripe avocado ½ cup shredded sharp Cheddar cheese 2 tbsp. minced red onion 4 8-10-inch whole-wheat wraps or tortillas Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired. Serves 4. Nutritional Information: 346 calories; 17 g total

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Blueberry Almond Overnight Oats

Blueberry Almond Overnight Oats

1/3 cup oats ½ cup milk 1 tsp. chia seeds ½ tbsp. maple syrup 1 tsp. vanilla extract 2 tbsp. slivered almonds ½ medium banana, sliced 1/3 cup blueberries In an airtight container, mix oats, milk, chia seeds, maple syrup, and vanilla. Seal the container and place in the fridge overnight. In the morning, stir oats and top with slivered almonds, sliced banana, and blueberries. Serves 1. Nutritional Information: 341 Calories; 9g Fat; 97mg Sodium; 54g Car­bohydrates; 9g Protein Live It Tracker: 1 oz.-eq. protein, 1 oz.-eq. grain, 1 cup fruit, 1 tsp. healthy oil

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One-Pan Pesto Chicken and Veggies

One-Pan Pesto Chicken and Veggies

2 tbsp. olive oil 1 lb. chicken thighs boneless and skinless, sliced into strips 1/3 cup sun-dried tomatoes drained of oil, chopped 1 lb. asparagus trimmed and cut in half 1/4 cup basil pesto 1 cup cherry tomatoes, halved Heat a large skillet on medium heat, add 2 tbsp. olive oil, sliced chicken thighs. Season chicken generously with salt. Add half of chopped sun-dried tomatoes and cook on medium heat for 5-10 minutes, turning a couple of times, until the chicken is completely cooked through. Remove the chicken and sun-dried tomatoes from the skillet, leaving oil. Add asparagus, sea­soned with salt and remaining half of sun-dried tomatoes. Cook on me­dium heat for 5-10 minutes until the asparagus is cooked through. Remove asparagus to serving plate. Add chicken back to the skillet. Add pesto and stir to coat on low-medium heat until chicken is reheated, 1 or 2 minutes. Remove from

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Fresh Fruit with Lemon Cream

Fresh Fruit with Lemon Cream

4 oz. reduced-fat cream cheese ¾ cup low-fat vanilla yogurt 1 tsp. honey 2 tsp. freshly grated lemon zest 2 cups fresh blueberries or mixed berries 4 tsp. granola Using a fork, break up cream cheese in a medium bowl. Drain off any liquid from the yogurt; add yogurt to the bowl along with honey. Using an electric mixer, beat at high speed until light and creamy. Stir in lemon zest. Layer the lemon cream and berries in dessert dishes or wineglasses. Sprinkle with granola. If not serving immediately, cover and refrigerate for up to 8 hours. Serves 4   NUTRITION: 148 calories; 6g fat (34.0% calories from fat); 6g protein; 20g carbohydrates; 2g dietary fiber; 18mg cholesterol; 192mg sodium. LIVE IT TRACKER: ½ cup milk, ½ cup fruit   This recipe is taken from Healthy Happy Cooking, available now in our online store. Lisa Lewis is the author of

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Summer Veggie Rice Bowl

Summer Veggie Rice Bowl

HEALTHY HACK: Forget the powdered stuff in the can they call parmesan. For better flavor, always grate fresh parmesan in your recipes. 1 1/3 cups cooked brown rice, cooled to room temperature 1 cup frozen shelled edamame, thawed 1 cup grape tomatoes, halved 1 cup corn ½ cup torn fresh basil ¼ cup pine nuts, toasted 2 tsp. grated lemon rind 3 tbsp. fresh lemon juice 1 tsp. kosher salt ¼ tsp. freshly ground black pepper 3 tbsp. olive oil, divided 2 cups chopped zucchini ½ oz. fresh Parmesan cheese, shaved Combine the first 10 ingredients in a large bowl, and toss until well blended. Heat a skillet over medium-high heat. Add 1 tablespoon olive oil to pan; swirl to coat. Add zucchini; sauté 4 minutes, stirring occasionally. Add zucchini and remaining 2 tablespoons oil to rice mixture; toss. Top with shaved Parmesan cheese   NUTRITION: 371 calories;  23g fat

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Goat Cheese Panini

Goat Cheese Panini

HEALTHY HACK: You don’t need to spend money on single-use kitchen equipment like a Panini maker. A hot pan and something heavy to weight down the sandwich is all you need. Double healthy hack: Frozen bread works well for Paninis and is a great way to always have fresh bread on hand. 1 cup Kalamata olives, chopped ¼ cup finely chopped red onion 4 cloves garlic, minced 2 tsp. dried basil ¼ tsp. red pepper flakes 1 tbsp. balsamic vinegar 1 12-oz whole grain loaf bread, halved lengthwise 2 cups baby spinach leaves 2½ oz. goat cheese, crumbled 1 large tomato, sliced olive oil cooking spray In a medium bowl, combine olives, onion, garlic, basil, pepper flakes, and vinegar. Place the bread halves on a cutting board, cut side up and spoon olive mixture onto the bottom half of bread. Top with spinach, cheese, and tomato. Top with other half

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