20 Minute Creamy Chicken Soup
I know it can be difficult to get a healthy, homemade dinner on the table after a long, busy day of work. That’s why recipes like this one are so wonderful to have on hand – it only takes a few minutes and tastes fantastic.
By using flavorful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together.
This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.
Courtesy of RealHealthyRecipes.com
What you need
Serves 5
1 cup roasted red bell peppers
3/4 cup white bean hummus
2 cups chicken stock
1/2 cup cooked quinoa
1 cup shredded rotisserie chicken
dash salt and pepper
2 Tablespoons parsley, chopped
Instructions
1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.
2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.
3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.
4. Bring to a boil.
5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.
Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fiber, and 20g protein
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Asian Shrimp and Noodles
There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love, with a fraction of the carbs and calories of traditional take-out.
All of the flavors, none of the guilt! This dish is pretty epic: plump shrimp and tender veggies combine with savory sauce and satisfying veggie noodles. Yes, please!
Courtesy of RealHealthyRecipes.com
Servings: 4
Here’s What You Need
For the Coconut Amino Sauce
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⅓ cup coconut aminos
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2 teaspoons garlic, minced
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½ teaspoon liquid stevia
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1 Tablespoon chili paste (sambal oelek)
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1 teaspoon fish sauce
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1 Tablespoon ginger, minced
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1 teaspoon toasted sesame oil
For the Noodles
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1 butternut squash
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1 sweet potato
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1 teaspoon olive oil
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sea salt and black pepper
For the Shrimp and Veggies
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1 teaspoon olive oil
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12 oz large shrimp, peeled and deveined
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2 cups (5oz) white cremini mushrooms, sliced
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1 red bell pepper, seeded and diced
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2 zucchini, diced
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1 carrot, grated
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2 Tablespoons fresh cilantro, minced
Instructions
For the Coconut Amino Sauce
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In a medium sized bowl, combine the sauce ingredients together. Whisk until fully combined.
For the Noodles
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Preheat the oven to 350 degrees F.
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Peel the sweet potato and peel and seed the butternut squash and run both through a spiral slicer to create long, thin noodles. Toss with the olive oil and season with salt and pepper on a rimmed baking sheet. Bake for 5 minutes. Set aside.
For the Shrimp and Veggies
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Place a large skillet over medium-high heat. Add 1 teaspoon of olive oil, 2 Tablespoons of the coconut amino sauce and the shrimp. Cook for 3-4 minutes, until fully cooked. Transfer the shrimp to a plate and set aside.
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Add the mushroom, bell pepper, zucchini and carrot to the skillet. Cook until tender, stirring occasionally, about 5-7 minutes.
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Add the shrimp, noodles and remaining coconut amino sauce back into the skillet and stir until fully combined.
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Remove from heat, garnish with cilantro and serve immediately. Enjoy!
Nutritional Analysis
One serving equals: 193 calories, 4g fat, 20g carbohydrate, 6g sugar, 429mg sodium, 3g fiber, and 19g protein.
Bacon Wrapped Chicken
Here’s an EXCITING slow cooker chicken dinner recipe to spice up your life!
By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.
Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen’s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.
Courtesy of RealHealthyRecipes.com
What you need
Servings: 4
2 sweet potatoes
3 Green Apples
⅓ cup natural BBQ sauce (avoid ones with added sugars)
1 tablespoon lemon juice
1 tablespoon coconut sugar (optional)
4 skinless, boneless, chicken breasts
8 slices Turkey Bacon
1 tablespoon fresh parsley, for garnish
Instructions
1. Skin the sweet potatoes and slice into half-moons.
2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.
3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.
4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.
5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!
Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.
BEST Smoothie Bowl (Low Sugar)
Who says that smoothie bowls must be overloaded with calories and sugar?
This smoothie bowl recipe uses frozen cauliflower rice to fill in for some of the frozen fruit in order to drive down the calories and sugars while maintaining the flavor, creaminess and enjoyment!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 1
½ cup frozen cauliflower rice
1½ inches frozen banana
1 teaspoon Peanut Butter
¼ cup almond milk (or to fill line)
1 tablespoon unsweetened cocoa powder
1 scoop Protein powder
Optional Toppings:
sliced almonds
fresh berries
dried fig
shredded coconut
lily’s chocolate chips (stevia sweetened)
pomegranate seeds (arils)
Banana
Instructions
Place all ingredients in a Ninja Foodi Smoothie Bowl blender or a high-speed blender and blend until smooth. Pour into a bowl and garnish with your favorite toppings. Enjoy immediately!
Nutrition
One serving equals: 231 calories, 5g fat, 21g carbohydrate, 6g fiber, 4g sugar and 30g protein.
Best Protien Pancakes
Traditional pancakes are filled with carbs, grains and a plethora of simple sugars – not something you’d consider healthy.
In fact, eat pancakes regularly and you’ll find your fitness results quickly disappear.
However, this simple, wholesome, protein-packed pancake recipe is the exception.
I’ve reduced the carbs and sugars from flour and sugar while replacing them with protein from cottage cheese, protein powder and eggs.
This means that you’ll be fueling your fitness results in a seriously delicious way by enjoying a plate of these tasty pancakes!
It’s a pancake that you’re able to enjoy without guilt.
What you need
Serves 12
½ cup Vanilla Protein Powder
½ cup old fashion oats
½ teaspoon baking soda
¼ teaspoon sea salt
1 teaspoon Liquid Stevia
4 eggs
1 cup cottage cheese
½ cup Unsweetened Coconut Milk (or any milk)
1 tablespoon coconut oil
Instructions
1. Preheat your pancake griddle or large skillet over medium-high heat.
2. Combine all of the ingredients in a food processor. Pulse to combine until smooth.
3. Let the batter sit for 10–15 minutes, if you can muster the patience, to help your pancakes bind together.
4. Use a paper towel to carefully rub coconut oil on your preheated griddle or skillet. Reduce the heat to medium. Use a 1⁄4 cup to scoop the batter onto the griddle in nice big circles. When bubbles form, flip the pancakes to cook on the other side.
5. Serve with fresh fruit and a drizzle of pure maple syrup.
Nutrition
One serving equals: 88 calories, 4g fat, 206mg sodium, 3g carbohydrate, 0g fiber, 1g sugar and 11g protein.
Easy Chicken Soup
What’s more comforting this time of year than a warm bowl of homemade chicken soup?
Not the stuff from a can – I’m talking about steaming, fragrant soup that starts with real vegetables and wholesome chicken.
Not only is a bowl of this soup delicious and soul tickling, it’s also a great, light meal to keep you on track with your fitness and fat loss goals!
This chicken soup recipe is made without added carbs like noodles or potatoes. It’s filled with fiber, protein and lots of delicious flavor. Enjoy this on a cold winter day!
What you need
Serves 8
1 Tablespoon coconut oil
1 medium organic yellow onion, chopped
3 carrots, grated
2 celery stalks, finely chopped
1 Tablespoon curry powder
2 garlic cloves, crushed
2 quarts chicken broth
3 cups diced roasted chicken
1 bay leaf
1 organic apple, chopped
dash of salt and pepper
1/2 teaspoon dried thyme
zest from 1 lemon
2 cups unsweetened coconut milk
Instructions
1.In a large pot, over medium heat, melt the coconut oil and add the onion, carrots and celery. After 5 minutes add the garlic and curry powder.
2. After a couple minutes add the chicken broth, chicken, bay leaf, apple, pepper, thyme, and lemon zest. Stir well. Bring to a simmer and cook for 40 minutes.
3. Stir in the coconut milk, and some salt if desired, remove the bay leaf and serve.
Nutrition
One serving equals 166 calories, 5g fat, 175mg sodium, 9g carbohydrate, 2g fiber, and 19g protein
