Chicken Corn Chowder

Fuel up or recover with this healthy version of an old favorite...

Ingredients:
4 oz boneless, skinless chicken breast, diced
1 10oz can cream of chicken soup (low fat, reduced sodium)
1 cup skim milk
2 cups frozen corn kernels
1 cup stewed diced tomatoes, no added salt

Directions:
1. Toast corn kernels under broiler for 3-5 minutes or until golden brown. Place all items in medium-sized sauce pan and bring to a boil over medium-high heat.
2. Stir well and reduce to a simmer, stirring occasionally. Cook for 5-7 minutes or until chicken is done and corn is tender. Serve in soup bowl. Optional garnish: steamed broccoli.

Servings: 4. 1 cup per serving.

Prep & Cooking Time: 20 minutes (5 for prep, 15 for cooking)

Nutrition: Calories 210, Total fat 2g (1g sat, 0g trans), Cholesterol 20mg, Sodium 380mg, Carb 34g, Fiber 3g, Sugars 10g, Protein 15g

Recipe from USA Triathlon Magazine, Winter 2011 from Judy Doherty, triathlete and owner of Food and Health Communications

Gluten and Dairy Free Peanut Butter Cookies

Ingredients
1 cup of Sugar
1 cup of Natural Peanut Butter
1 large egg

Directions
1) Preheat oven to 375 degrees F
2) Mix all three ingredients
3) Scoop out the dough and roll it into one inch balls
4) Place on prepared cookie sheet 2 inches apart
5) Use a flat bottomed cup to somewhat flatten each dough ball out
6) Cook for exactly 9 minutes
7) Once removed from the oven, let the cookies cool for a few minutes before placing them on a cooling rack
8) Recipe should yield about 36 cookies
*Best to eat after they cool (they are firmer)

Nutritional Info: Per cookie: Calories: 70.2 ; Total Fat: 3.7 g ; Cholesterol: 6.0 mg ; Sodium: 28.5 mg ; Total Carbs: 6.9 g ; Dietary Fiber: 0.4 g ; Protein: 1.9 g

See more recipes like this at Spark Recipes

Baked Rosemary Tilapia with Roasted Veggies and Red Potato

Ingredients

2 or 3 Tilapia fillets (depending on the size)
2 tsp. Olive Oil
2 tbsp. Lime Juice
Fresh Rosemary (approx. 1 tbsp.)
salt and pepper to taste
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6 - 8 small Red Potatos
1 tsp. Olive Oil
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4 - 5 Raw Carrots
2 -3 stalks of Broccoli
1 Red Onion
1 Red Bell Pepper
2 tbsp. Fresh Rosemary
1 tbsp. Olive Oil
salt and pepper to taste

Directions

Tilapia:
Pre-heat oven to 375-degrees F.
Line a baking dish with foil.
Drizzle 1 tsp. Olive Oil on the foil.
Place Tilapia fillets on the oiled foil.
Salt and pepper as desired.
Drizzle 1 tsp. OIive Oil on top of Tilapia fillets.
Cover fillets with fresh Rosemary.
Drizzle lime juice on top of fillets.
Cover over with foil, and bake for 25 - 30 minutes.
Fish should be white and flakey.
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Cut Red Potatoes into smaller cubes or slices.
Boil Potatoes until they pass the fork-test.
Drain, and drizzle with Olive Oil. Salt to taste.
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Cut carrots into 1/2 inch slices.
Cut broccoli into smaller pieces
Cut onion into 1 inch wedges
Cut red pepper into 1 - 2 inch squares

Line a cookie sheet with foil.
Drizzle foil with 1/2 tbsp. Olive Oil
Place prepared veggies on cookie sheet
Cover with Rosemary
Salt and pepper to taste
Drizzle veggies with 1/2 tpsp. Olive Oil

Bake veggies with fish at 375-degrees F for 35 - 40 minutes (until tender). Best to start baking veggies, and then add fish after 5 - 10 minutes so everything is done at the same time.

Number of Servings: 4

Nutritional Info: Fat: 6.7g , Carbohydrates: 22.3g , Calories: 168.4, Protein: 8.3g

Another great recipe found on Spark Recipes

Valentine's Day Black-Bean Fudge

Super easy to whip together, this dairy-free fudge recipe features a surprising ingredient: black beans. Don’t be put off by the legumes—you won’t be able to taste them! The beans replace the milk and sugar in a traditional fudge recipe, while providing a decent amount of protein. Naturally sweet carob powder means very little sweetener is needed. Protect your sweetheart’s health with a batch of these for Valentine’s Day!

INGREDIENTS:

1 15-ounce can cooked black beans, drained and rinsed (or about 1³/4 cups cooked beans)

³/4 cup carob powder

6 tablespoons (tbs) melted coconut oil

4–6 tbs maple syrup or agave nectar
1 teaspoon (tsp) vanilla extract
1 tsp cinnamon (optional)

¹/2 tsp sea salt

DIRECTIONS:

Place all ingredients in food processor fitted with “S” blade, and blend until totally smooth. Mixture will be thick.

Line 8- by 4-inch loaf pan with plastic wrap, and transfer fudge mixture to pan, spreading mixture to edges. Refrigerate until totally firm. Use plastic wrap to lift fudge from pan. Cut into squares and serve. Store in refrigerator. Makes 24 pieces or 12 servings.

Per Serving: 146 calories; 6.9 grams (g) fat; 2.5 g protein; 18.4 g carbs; 4.9 g fiber; 0 milligrams (mg) cholesterol; 101 mg sodium.

Source: IDEA Fitness Journal. This is an original recipe by certified natural chef Sarah Kruse.

Crustless Spinach Quiche Muffins

Ingredients:
‎2 whole eggs plus 3 egg whites

1 ten oz pkg frozen spinach, thawed, liquid squeezed out
1/2 of a small onion, chopped
1/2 cup mushrooms, chopped
1/2 tsp of salt, pepper, garlic powder & red pepper

Directions:
Mix the eggs together until combined. Add all of the other ingredients and pour into muffin tins and bake at 350 for twenty minutes. So easy!

Great for breakfast on the go or after a workout!

Crock Pot Chicken Cacciatore

Recipe:

8 Chicken thighs, with bone (and skin)

1 bell pepper, red or green, or both!

3 stalks celery, chopped

1 yellow onion, sliced

1/2 C red wine

1/2 C chicken broth

1/2 C water

15 oz. can diced tomatoes, no added salt

1 T Italian seasoning

1 tsp. black pepper

pinch sea salt

1 spaghetti squash

Add all ingredients to the crock pot. Turn it on low, and walk away for 5-7 hours! That's the beautiful part! 45 minutes before you're ready to eat, bake the spaghetti squash: Heat oven to 375 degrees. Pierce several holes in the spaghetti squash, and put the entire squash in the oven for about 20 minutes. Remove the squash and slice it in half (the oven makes it soft and easier to cut). But be careful... it will be hot!!! Scoop out the center pulp and seeds. The flesh will still be too hard, so put both halves back in the oven, face down on a baking sheet, with about 1/4 C water. Cook for an additional 20-25 minutes. Use a spoon and scrape out fleshy part from the shell of the spaghetti squash, it scrapes out very easily! It will work magic as a spaghetti/pasta substitute! Place 1-2 chicken pieces on the squash and spoon some sauce over the top.

Enjoy!

Recipe posted by Kelly Greco of CFSCC

Great Superbowl Option with Southwestern Paleo Sliders



Slider on Portobello and Slider on Lettuce

You can still WOW the crowd with these healthy sliders! The secret ingredient is a Chorizo sausage (wheat-free, dairy-free). Serve them up 2 ways – 1 on a roasted Portobello cap, and the other on a lettuce leaf.  Sauté some mushrooms, red peppers and onions in olive oil to put on top.  These also taste amazing with guacamole. 

Ingredients (makes 12 mini burgers)
- 1 lb of lean ground meat (I used Venison – choose something lean)
- 1 Chorizo Sausage (wheat-free, dairy-free) You could probably use some bacon to substitute or omit completely.
-  1/4 onion – minced
- 1 jalapeno – minced/finely chopped
-  2 tsp minced garlic
- 1 tsp Dijon mustard
- 1 tsp paprika
- 1 tsp cumin
- 1/4 tsp cayenne pepper
- 1/4 tsp chili powder
- 1/4 tsp pureed chipotle pepper (optional)
- 1 egg
- 6 Tbsp olive oil (for the skillet)
- 1 Head of iceberg lettuce – leaves separated and washed in cold water

Directions

1. In a large bowl, remove the chorizo from its casing.  Add all other ingredients (except olive oil) and mix together well – use your hands.
2. Take small handfuls of the meat and shape into 12 mini burgers.  Set aside on a piece of wax paper or plate for frying.
3. In a skillet, heat 2 Tbsp of the olive oil and once heated, put 4 burgers in the skillet and cook for 3 minutes per side (or until cooked through).  Repeat with 2 other batches.  If you have a large skillet, then do more at once!
4. Serve on lettuce or roasted portabello cap with yer fixins!
5. Enjoy!

Frying away...mmmmm

Roasted Portobello (roast at 400 in oven for about 20-25 min)



 

Adapted From cosmopolitanprimalgirl.wordpress.com