Paleo Two-Meat Chili

Paleo Two Meat Chili
Recipe from my friend Monica; adapted from Everyday Paleo

2 tbsp olive oil
3 celery stalks, diced
1/2 white onion, diced
3 cloves crushed garlic
1 pounds of grass fed ground beef
½ pound spicy italian pork sausage
1 pinches sea salt
1 tbsp dried oregano
1 tbsp dried basil
½ tbsp cumin
2 tbsp chili powder
1 tsp cayenne pepper
1 large can of diced tomatoes w/ juice
16 ounces chicken broth
Optional topping: avocado slices or chunks

Add olive oil to a large pan over medium heat. Add celery, onion and garlic and sauté for a minute. Add meat and brown.  Season with spices; stir. Add tomatoes and broth and simmer for 35 minutes (or longer if desired). Taste and add more seasoning if desired.

Recipe: This has become another staple here. I make at least one chili a week and we eat off of it all week. This one is great and I have made it for non-paleo friends and they love it, too. You just don't miss the beans. It tastes GREAT topped with avocado! I often puree the celery and onion - I'm just not a big fan of bites of this but love the flavor it brings.

Paleo Chicken and Broccoli Casserole

Paleo Chicken and Broccoli Casserole
Recipe adapted from Quick & Easy Paleo Comfort Foods

2 tbsp olive oil
1 pound chicken breasts, skinless boneless diced
1 pound chicken thighs, skinless boneless diced
1 large yellow onion, diced
1 tbsp minced garlic, jarred
6 cups broccoli florets, fresh
5 cups cauliflower florets, fresh
1 cup unsweetened coconut milk
1 cup organic chicken broth
2 tsp garlic powder
2 tsp curry powder
1/2 tsp cayenne pepper
Salt and pepper to taste
1/2 tsp paprika

Preheat oven to 425. Heat oil in a large skillet. Brown and cook chicken for 5 minutes until no longer pink. drain and add to a rectangular baking dish. In same skillet, add onions and garlic; cook 5 minutes. Add broccoli and 1/2 inch water. Cook broccoli 5 minutes until tender. Meanwhile, in a large pan, add cauliflower, coconut milk and broth. Bring to boil, then reduce to medium and cover for 10 minutes until fork tender. Add drained broccoli mixture to dish with chicken. Transfer cauliflower mixture in batches to food processor; add spices to processor and pulse until no lumps remain. Pour over chicken and broccoli in batches. Top with paprika and bake for 10 minutes or until slightly browned and bubbling.

Review: So creamy and fabulous! Tasted like a Thanksgiving creamy "bad" casserole. The curry spices definitely made the cauliflower taste especially like mashed potatoes. Next time I'm going to consider adding mushrooms - I believe the author of the recipe suggested spinach, too, but I don't love spinach so I probably won't try this. I haven't freezed it, but this is the recommendation for freezing: do not bake; instead, layer plastic over top then foil. Place in refrigerator to cool then move to freezer. When ready, thaw in refrigerator for 2 days, then bake at 425 for 20-30 minutes until heated through.

Paleo Cauliflower Mashed “Potatoes”

Cauliflower Mashed “Potatoes”
Adapted from Quick & Easy Paleo Comfort Foods

without curry powder , which makes it yellow!

5 cups cauliflower florets
1 cup unsweetened coconut milk
1 cup organic chicken broth
2 tsp garlic powder
2 tsp curry powder* (remove for a different non curried flavor)
1/2 tsp cayenne pepper
Salt and pepper to taste

In a large pan, add cauliflower, coconut milk and broth. Bring to boil, then reduce to medium and cover for 10 minutes until fork tender. Transfer cauliflower mixture in batches to food processor; add spices to processor and pulse until no lumps remain.

Review: I just love this. I make a batch almost every week and serve it alongside drumsticks, steak, etc. It's a great addition and really makes me feel like I'm having potatoes! I often double it to make sure I always have it on hand. Sometimes I'll do a version of 'regular/garlic' and then the one with 'curry' - they taste very different!

Pork Fried Rice

Pork Fried Rice
Recipe inspired by Nutmeg Notebook
Makes 4 Servings

2 tsp olive oil, divided
16 ounces pork, diced and seasoned with salt and pepper
¼ cup fat free chicken broth
2 tbsp low sodium soy sauce
1 tsp dark sesame oil
¼ tsp salt and pepper
2 large eggs, lightly beaten
1 tbsp ginger
2 tbsp garlic
2 cups microwavable white rice, cooked (and chilled in the refrigerator for at least 4 hours)
1 cup small broccoli florets, defrosted

Heat 2 tsp oil in a large nonstick skillet over medium heat. Spray with nonstick cooking spray. Cook pork for 2-3 minutes on each side. Remove from heat and set aside on plate. In the meantime, combine broth, soy sauce, sesame oil, salt and pepper in a measuring cup and stir with a whisk. Set aside. Also, add broccoli to a small covered microwavable dish, and steam for 1-2 minutes. In same pan, add remaining tsp of olive oil. Add eggs and stir for a minute; add onions and ginger; stir for 1 minute; add garlic, rice, pork and broccoli. Stir until heated through, about 3-4 minutes. Add broth mixture. Remove from heat, and stir well to combine.

Nutritional Information: 382 calories, 39 carbs, 10 fat grams and 31 protein grams.


Review: There is nothing better than fried rice to me, so this of course was awesome. I loved that it used chicken broth, which really cut down on the amount of soy sauce needed. Great, easy recipe, and the broccoli helped add some green! Could have also used carrots, peas, etc. - but I just used the veggie I had on hand. Great, easy recipe, ready in under 20 minutes (assuming you already had rice in the fridge of course - important to note that! We always have a tub of cold rice in the fridge - you're not surprised, right?:) ))

Classic Tomato Soup

Classic Tomato Soup Recipe 
Adapted from Mel’s Kitchen Café
Makes 6 Servings

2 28-ounce cans diced tomatoes
3/4 cup low-sodium chicken broth
3 tablespoons light butter
1 onion, chopped
1 bay leaf
1 teaspoon light brown sugar
2 tablespoons tomato paste
2 tablespoons all-purpose flour
1/2 teaspoon baking soda
Salt and pepper
1/2 cup heavy cream

In a colander set over a large bowl, drain canned tomatoes, pressing lightly to release juices. Transfer tomato juice to a large measuring cup and add chicken broth. The mixture should measure 3 1/2 cups. Set liquid and tomatoes aside. In pot, melt butter in a 4-5-quart pot over medium heat. Add onion and cook until it is softened, 5 minutes. Add 2/3 of tomatoes, the bay leaf and brown sugar. Cook for 10-15 minutes, stirring occasionally, the tomatoes are sizzling and fragrant. The mixture will be very thick. Stir in tomato paste and flour. Cook, stirring constantly, until the mixture begins to darken, 1-2 minutes. Slowly stir in reserved tomato juice/broth mixture, the remaining tomatoes, baking soda and 1/2 teaspoon salt. Bring soup to a boil. Reduce heat to medium-low and simmer until slightly thickened, 5-7 minutes. Remove from heat. Discard bay leaf. Puree soup in batches (in a blender) Stir in cream and season with salt and pepper. Serve warm.

Nutritional Information: 203 calories, 23 carbs, 11 fat grams and 4 protein grams.

Review: LOVED - had so much flavor and tasted 'restaurant' to me. The cream probably did it. Very healthy servings, and with the calories being where they are you have room to add a 200-calorie grilled cheese to it. PERFECT cold-weather food or in my case, pregnant food - this baby loves some tomato soup! Great classic i'll be making again and again. I bet it freezes good, too - yum!

Thai Chicken Noodle Soup

Thai Chicken Noodle Soup
Adapted from Real Simple Magazine
Makes 4 Servings

1 tbsp olive oil
1 tbsp minced garlic
1 tbsp minced ginger
1 pound chicken thighs, bone/skin removed, diced
2 cups low-sodium chicken broth
1/2 tbsp fish sauce
1/2 tbsp low-sodium soy sauce
10 wonton wrappers, sliced into 1/2 inch strips
2 tbsp juice squeezed from one small lime
Cilantro leaves, for garnish

Heat oil in a large saucepan over medium-high heat. Add garlic and ginger; cook, stirring constantly, for 30 seconds. Add chicken and cook until browned, 7-8 minutes. Add mushrooms and salt (to taste). Cook 3 minutes. Add broth, fish sauce, soy sauce and 1 cup water to the saucepan. Bring to boil. Add wonton wrappers, reduce heat, and simmer until tender, 2 minutes. Stir in lime juice. Serve garnished with cilantro.

Nutritional Information: 244 calories, 14 carbs, 13 fat grams and 21 protein grams.

Review: VERY good - love the broth, the fun use of the wonton wrappers and the chicken thighs went great in this. Yes, the calories are a little low for a full meal, but you can easily up the meat or wrappers, or take it down to 3 servings. Or, just leave it at 4 servings, but serve it alongside a simple salad of lettuce, carrots and Asian salad dressing. Great, easy soup that's quick to put together and super yummy. If you use ground pork, it ups the calories significantly!

Paleo Slowcooker Curry Beef Soup

Paleo Slowcooker Curry Beef Soup
Makes 6 Servings
Recipe found on Everyday Paleo

1 tbsp of Thai red curry paste
2 cans coconut milk (not light!)
1 cup chicken broth
2 pounds cubed stew meat
1 cup baby carrots
½ bag shredded cabbage
16 oz. sweet potatoes, sliced or diced
Optional: red pepper flakes to taste

Mix all ingredients in a crock pot and cook on low 8 hours or until sweet potatoes and carrots are soft and stew meat falls apart.

Nutritional Information: 521 calories, 22 carbs, 33 fat grams and 29 protein grams.

Review: Thee difference between full vs. light coconut milk  is amazing - this was SO tasty and brothy - lots of good fat, and lots of protein, too, from the meat. And of course, the sweet potatoes helped beef it up, too. If you're worried about calories being too high, sub in 1 can of light coconut milk. I'm realizing with Paleo that calories just don't matter - it's low-carb, higher-fat and higher-protein which is so hard to get used to. However, recipes like this remind me why - it's so much more satisfying and filling to eat this way, and this is a great recipe that supports this Paleo-style eating!

One Pot Spaghetti

One Pot Spaghetti
Makes 4 Servings
Recipe adapted from Lynn’s Kitchen Adventures

1 pound 96/4 ground beef
8 ounce fresh mushrooms, diced
1 onion, finely diced
1 tbsp minced garlic
1 14-ounce can chicken broth
1 1-pound jar light spaghetti sauce
½ cup water
7 ounces uncooked pasta, broken into pieces
2 tbsp reduced fat Parmesan cheese, divided
parsley for garnish (optional)

In a large saucepan cook meat and onion until onion is tender and meat is browned. Add mushrooms and garlic and cook until mushrooms are tender. Add broth, spaghetti sauce, and water and bring to a boil. Add noodles and reduce heat.Cover and cook 17-20 minutes or until noodles are tender. Stir occasionally and add more water if necessary (I didn't have to!). Stir in Parmesan cheese.

Nutritional Information: 455 calories, 8 fat grams, 55 carbs and 38 protein grams.

Review: So easy and so good! Loved that it cooked the pasta in the sauce (nice to not have to get tons of dishes dirty!), and it made large, hearty portions. This one was too easy to make, we'll definitely be having it again. Great weeknight meal, too - ready in under 30 minutes and only required onion chopping. And lastly, it reheated well - haven't tried the one we froze for testing - i'll keep you posted!

Baja Pork Stir Fry

Baja Pork Stir Fry
Recipe Adapted from Dinners for a Year and Beyond/Cooking Light
Makes 4 Servings

1/2 cup chicken stock
1 1/2 tsp cornstarch
1 tsp cumin
1 tsp minced garlic, jarred
3 tsp olive oil, divided
1 pound lean pork, sliced in strips
salt and pepper to taste
1 cup sliced red onion
½ red bell pepper, diced
1 thinly sliced jalapeno
1/2 pint cherry tomatoes, diced
1/4 cup chopped fresh cilantro
4 cups jasmine rice, cooked over stove per package instructions

First, prepare rice to cook and set for 15-20 minutes (so it cooks while you do the rest!). Combine first 4 ingredients in a small bowl; stir well and set aside. Season pork with salt and pepper. Heat a large pan over medium high heat and add 2 tsp of olive oil. Add pork and cook for 3-4 minutes on each side. Remove from pan and set on plate. Heat same pan over medium heat and add last tsp of olive oil. Add onion, bell pepper and jalapeno and stir fry for 3 - 5 minutes. Return pork to pan along with chicken stock mixture and toss to combine. Cook for 1 minute until sauce coats all the ingredients. Stir in tomatoes and cilantro. Serve over rice.

Nutritional Information (per serving): 359 calories, 42 carbs, 7 fat grams and 30 protein grams.

Review: So fresh and spicy! Loved all of the veggies and the chicken stock mixture really added a nice blend. The jalapeno was spicy, but tamed by the chicken stock, and I loved the cilantro combined with the pork. Overall, great, easy recipe ready under 20 (especially easy if you have a food processor!). Could do with or without the rice – for Paleo peeps- just leave the rice out and make it 2 or 3 servings!

Creamy Cajun Chicken Alfredo

Creamy Cajun Chicken Alfredo
Recipe adapted from Food Network
Makes 6 servings

1 pound raw chicken (3 boneless skinless chicken breasts)
1 tbsp blackened seasoning (Seasoning: 1 tbsp salt, garlic powder, onion powder, paprika, thyme; 1 tsp cayenne pepper, black pepper, basil and oregano; you will have extra – I jarred mine for later use!)
2 tbsp minced garlic, jarred
½ cup sundried tomatoes, minced
¼ cup chicken broth
1 jar light alfredo sauce
1 tbsp creole seasoning
8 tsp parmesan cheese
11 oz. linguine, cooked
½ cup green onions, diced

Place chicken and blackening seasoning in a bag and toss to coat. In a nonstick pan over medium high heat, cook chicken until blackened on the outside; 3 minutes on each side. Remove chicken and let it cool for 10 minutes before slicing into bite sized pieces (if it is still a bit pink in the middle do not worry, it will cook more in the next step). In the meantime, reduce heat to low. Add garlic to pan and tomatoes; sauté 1 minute until garlic browns. De-glaze pan with chicken broth. Add alfredo sauce and creole seasoning, stirring 3-4 minutes until warm and bubbly. Add chicken back to pan. Turn heat to medium for 4 minutes while chicken continues to cook. Add parmesan cheese and stir for 2 minutes. Stir in linguine and green onions for 2 minutes until mixed well.

Nutritional Information: 392 calories, 46 carbs, 11 fat grams and 28 protein grams.

Review: Great dish! Very spicy, but not too spicy. It was definitely a cream sauce, that tasted very sinful and like something I wouldn’t order at Olive Garden for fear of it being calorific. The sundried tomatoes added a lot, and with the small chicken bites it blended well. The parmesan at the end really helped thicken it up. All in all, a new favorite around here. Very filling, sinful-tasting and something I would make for guests for sure! To make it easier to eat, use a smaller pasta shape. To reduce spiciness, use ½ tbsp blackened seasoning and ½ tbsp of creole seasoning. (and note: I froze a serving of this to test it - it reheated SO well - just as creamy!)

Turkey & Squash Risotto

Turkey & Squash Risotto
Recipe inspired by Closet Cooking
Makes 4 Servings

2 tbsp light butter in canola oil
1 onion, raw, diced
1 cup butternut squash, raw (cut into bite sized pieces)
1 cup arborio rice
1/8 tsp ground cinnamon
1/8 tsp ground ginger
1/8 tsp ground allspice
1/8 tsp ground nutmeg
1/8 tsp paprika
1/8 tsp cumin
1/2 cup dry white wine
2 cups chicken stock
1/4 cup dried cranberries (optional)
1/2 pound turkey (cooked, cut into bite sized pieces)
12 tsp parmesan cheese (ground)
10 grams parmesan cheese (fresh)

Melt butter in a large sauce pan. Add onions and squash and simmer for 5 minutes to start softening them. Add rice and spices and coat with butter. Add wine and stir until evaporated. Add 1/4 cup of stock at a time and stir until it has evaporated over 20 minutes of cooking time. Add cranberries after 1 cup of stock has been added (after about 10 minutes). Once it’s done, add turkey and parmesan; stir until turkey is heated.

Nutritional Information: 369 calories, 46 carbs, 10 fat grams and 18 protein grams.

Review: Excellent! Such a great fall/winter dish. The turkey added a lot to make it more filling, and the risotto and butternut squash blended together so well. I did add a bit of salt, but that was about it! You would be fine to sub 96/4 ground beef for it if you preferred, but the turkey was a nice change of pace. I don't normally like the taste of turkey, so it's great to find recipes that have enough flavor to mask it a bit - and this did - so it's a winner with me! Also, while I said the little cranberries were optional, I must say I really liked these surprise bites of sweetness!

Lemony Chicken & Rice Soup

Lemony Chicken & Rice Soup
Makes 4 Servings
Adapted from What’s Cookin’ Chicago

1 tbsp extra virgin olive oil
2 tbsp minced garlic
1 cup onion, diced
1/2 cup carrot, finely diced or matchsticks
1 pound chicken
1 cup long grain rice
5 cups chicken stock or broth
1/4 cup lemon juice (fresh - juice from 2 lemons)
2 tbsp heavy cream
1/2 cup spinach (optional)
2 tbsp minced fresh parsley (optional)
8 oz. mushrooms (optional)

Heat a large pan (with lid) over medium high heat; add oil. When oil is hot, add garlic and onion. Cook until softened, 5 minutes. Add chicken and brown slightly, then add carrots and rice. Stir to toast the rice for a minute. Add chicken broth and lemon juice to the pot. Bring to a boil and stir. Cover and simmer for 10 minutes, or until the rice cooks completely. Add cream. Continue cooking and stirring for 2-3 minutes, then garnish with parsley and serve.

Nutritional Information: 358 calories, 44 carbs, 5 fat grams and 35 protein grams.

Review: Big fan! I will say that the mushrooms gave it a different taste, but I made it without and you got much more of a lemony taste. I thought it had a great flavor, and loved the parsley with lemon taste, and that little bit of cream went a long way, too. I think it's a great fall dish and of course anything with rice is a win for me. My recommendations would be to make sure the chicken is more shredded then diced, use fresh lemon juice, and make sure you cook the onions and carrots to where they're soft not crunchy (which is why i'm a fan of matchstick carrots - easier to cook!).

A bite - yum!

Chipotle Bean Burritos

Chipotle Bean Burritos
Adapted from Pearce’s Kitchen, Cooking Light and Pink Parsley Catering
Makes 4 Servings

1 tsp canola oil
2 tsp minced garlic
1 1/4 tsp chili powder
1 tbsp chipotle chilies in adobo sauce, minced
1 tsp cumin
1/4 tsp kosher salt
1/3 cup chicken broth
1 15-ounce can black beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
½ cup salsa (like Pace medium)
4 burrito-size (large) tortillas, warmed in microwave for 10-15 seconds
2 oz. Cabot 75% reduced fat cheddar cheese, divided
4 tbsp fat-free sour cream, divided

Optional: 2 tbsp fresh cilantro, divided; 4 tbsp green onion, diced and divided

Heat oil in a large nonstick skillet over medium heat. Add garlic, chil powder, chipotle chile, cumin, and salt, and cook for 1 minute. Add beans and broth, and bring to a boil. Reduce heat to medium-low; simmer 10 minutes. Remove from heat, stir in salsa, and mash with potato masher. Lay out tortillas. Top each with 1 tbsp sour cream, spreading on with the back of a spoon. Divide bean mixture into four equal servings, and spoon onto tortilla. Then top each tortilla with ½ oz. shredded cheese, 1 tbsp green onion and ½ tbsp cilantro. Roll tightly and serve immediately, or crisp outside in panini maker or pan.

Nutritional Information: 429 calories, 74 carbs, 6 fat grams and 23 protein grams.

Review: I made these for dinner on Sunday and loved them! It originally called for cherry tomatoes inside but I omitted these - I preferred to have them on the side or not at all! I thought the bean mixture had a nice spicy, without being too spicy, taste. I'm loving those chipotle chiles in adobo sauce - they are perfect. The sour cream was a nice add too, and helped cool it down. Total winner and i'll be making these again!

Sausage, Tomato and Argula Pasta

Sausage, Tomato and Argula Pasta
Recipe adapted from For the Love of Cooking
Makes 6 Servings

1 tsp olive oil
5 turkey Italian sausages, removed from casings
3 tsp minced garlic, jarred
1 cup chicken broth
1 tsp dried oregano
1 ½ cups grape tomatoes
1 ½ cups arugula
3 oz. fresh mozzarella, rolled into small balls
Sea salt and black pepper, to taste
12 oz. pasta, cooked per instructions

Heat olive oil in a large skillet over medium high heat. Remove sausage from casings and form into small balls. Place balls into the skillet and cook for 4-5 minutes. Add minced garlic and tomatoes then stir constantly for 1 minute. Add the chicken broth, oregano, salt and pepper. Break up a few of the tomatoes with the spatula. Cook for 8-10 minutes while pasta cooks.
Drain pasta and add to sauce, toss to coat. Add arugula and balls of cheese then serve immediately.

Nutritional Information: 373 calories, 43 carbs, 12 fat grams and 24 protein grams.

Review: This dish packs SO much flavor and is really filling. I love the addition of argula for color, and the cherry tomatoes were great, too. Do be careful breaking up the tomatoes - don't wait to get a squirter and wind up with tomato juice all over you! This one reheated well, too - which made me happy because i'm always nervous heating up lettuce you know? But it meshed well in here and I wouldn't make this dish without the arugula. I also liked the idea of sausage balls and cheese balls - I ended up just throwing the sausage in more roughly (no perfect balls) but will do that next time. I did like the add the little cheese balls made though. Great, quick, filling recipe - good for a weeknight!

full dish in pan while I stirred it - almost looks plain but the sauce had a lot of flavor. I love how much chicken broth can enhance a dish!

Vegetable Tortellini Soup

Vegetable Tortellini Soup
Recipe Adapted from For the Love of Cooking
Makes 4 Servings

1 tbsp olive oil
1/2 cup sweet yellow onion, diced
4 7” carrots, diced
2 10” celery stocks, diced
3 tsp minced garlic
6 cups of chicken broth
1 15-oz can diced tomatoes
2 tsp dried basil
1 tsp dried oregano
2 cups zucchini, diced
1 9-oz. package refrigerated cheese tortellini
3 cups sliced fresh spinach (about 3 ounces)
2 oz. Cabot cheese, shredded, divided
Salt and Pepper to taste

Place olive oil in a large pan over medium heat. Add onions, carrots and celery and cook 4-5 minutes until softened. Add seasonings and garlic, then stir constantly for 60 seconds before adding tomatoes and broth. Let simmer uncovered for 30 minutes. Increase heat to medium high, then add the tortellini, zucchini and squash. Cook for 10 minutes or until tortellini is cooked through. Stir in spinach and simmer until it’s wilted, about 1 minute. Ladle into bowls and sprinkle with cheese.

Nutritional Information: 372 calories, 47 carbs, 12 fat grams and 19 protein grams.

Review: I liked it a lot! The tortellini bites were my favorites, and all of the veggies really meshed well - almost like vegetable soup but SO fresh with big bites. I'm not a huge carrot person, so my first thought was to reduce the amount, but Austin said leave as is - he loved it! So maybe i'll just scoop more carrots into his bowl next time. :) I'd also like to try vegetable broth instead of chicken broth - I had purchased for the recipe but accidentally used the wrong one. oops! Either way, a success, and you guys - the servings are HUGE and filling.

in the pan!

Chipotle Chicken and Rice

Chipotle Chicken and Rice
Adapted from a Dinners for a Year and Beyond Recipe
Makes 4 Servings

1 cup jasmine rice
1 1/2 cups low sodium chicken stock
¼ tsp chili powder
2 tsp olive oil
20 oz. chicken, diced
½ cup onion, diced
1 red or orange bell pepper, diced
2 tsp minced garlic
1 tsp cumin
½ cup tomato sauce
1/8 tsp salt
hot sauce to taste
1/4 cup fresh cilantro, finely diced
1 tsp lime juice
4 large Romaine lettuce leaves

In a medium pot over high heat, add rice, chicken stock and chili powder. Bring to a boil and then turn down heat, cover pot, and simmer for 15 minutes. While rice cooks, heat a large pan to medium high heat. Add oil and then add chicken. Cook for 4 minutes, stirring occasionally. Add onion, bell pepper, garlic and cumin and cook for an additional 3 minutes. Stir in tomato sauce and cook for a minute, then season to taste with salt and hot sauce. Stir in cilantro and lime juice. Place lettuce leaf on plate. Divide chipotle rice and chicken into servings and add to each lettuce leaf.

Nutritional Information: 374 calories, 42 carbs, 4 fat grams and 37 protein grams.

Review: We really liked it! The rice had a nice flavor with a hint of spanish rice, without the grease and calories. The chicken was flavorful, the onions added a lot and I liked the hot sauce blended in to give the tomato sauce a kick. The lime juice and cilantro also added a great flavor and after taste. I will DEFINITELY make this again - super easy and I have no doubt it would freeze well too since it's a soupier dish. Also, I wouldn't be scared to add even more hot sauce for more heat!

Chicken Vindaloo

Chicken Vindaloo
Recipe adapted from a Cooking Light.com recipe
Makes 4 Servings

1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
2 tbsp minced fresh ginger
1/4 cup rice vinegar
2 tsp ground coriander
2 tsp ground cumin
1 tsp ground cardamom
2 tsp chili paste
1/4 tsp ground cinnamon
1 tbsp minced garlic, jarred
4 tsp canola oil
1 cup diced onion
1 yellow bell pepper, cut into strips
1/2 cup fat-free, less-sodium chicken broth
3/4 tsp salt
1 tbsp cornstarch
2 tbsp water
1/4 cup chopped cilantro
1 cup basmati rice (dry)

Combine first 9 ingredients (through garlic) in a zip-top plastic bag. Marinate in refrigerator at least 4 hours, turning occasionally. Heat oil in a large skillet over medium-high heat. Add onion; sauté 4 minutes. Add chicken mixture and bell peppers; sauté 5 minutes or until chicken is thoroughly browned on all sides. Add broth and salt; simmer, uncovered, 12-15 minutes. Combine cornstarch and water in a small bowl; stir well. Add cornstarch mixture to chicken mixture; simmer 2 minutes until sauce thickens. Stir in cilantro. Divide rice into 4 servings (each 140 grams). Divide chicken mixture and serve over rice.

Nutritional Information: 375 calories, 48 carbs, 7 fat grams and 31 protein grams.

Review: AMAZING. I mean it -that cardamom work was absolutely worth it and yes, I think it helped make the recipe. This dish has SO much flavor, and even tasted better second day, which we didn't think was possible. It's strong, not spicy, and really had a lot of focus on ginger, which I happen to love. I will absolutely make this again! And next time, i'll toss in some red pepper too (it called for it but I didn't have it so yellow it was!). I seriously can't believe the stats on this dish - it had enough flavor and 'soupiness' to where i'd easily assume it had at least double the calories and fat!

Whole pan

Warm Quinoa and Chickpea Salad

Warm Quinoa and Chickpea Salad

Adapted from Fitness Magazine
Makes 4 Servings

1.25 cups dry quinoa
1 ¼ cup water
1 ¼ cup chicken broth
2 tsp minced garlic, jarred
¾ tsp salt
2 tbsp fresh lemon juice
½ tsp black pepper
2 ½ tbsp olive oil
1 15.5-oz. can chickpeas, rinsed and drained
20 grams slivered almonds, finely diced
1/2 large red bell pepper (100 grams), diced
2 cups wild arugula (60 grams), divided into 4 (use more if desired)

Add quinoa to pot, along with water and chicken stock. Bring to a boil. Once boiling, reduce heat to simmer and cook for 12-15 minutes, until water is absorbed and quinoa can be fluffed with a fork. Meanwhile, add garlic, salt, lemon juice, black pepper and olive oil to a large bowl. Stir, then add chickpeas, almonds and bell pepper. Mix well. Once quinoa is done, add to bowl and stir. Divide mixture into four servings (each 228 grams) and serve each over 15 grams arugula.

Nutritional Information: 422 calories, 57 carbs, 16 fat grams and 12 protein grams.

Review: Wow. I was nervous about this. I love quinoa, but didn't know how I felt about a "warm salad." Well, I'm a fan! The quinoa and beans made a soft, almost creamy mix, but the nuts added a nice crunch, along with the arugula and peppers. It was a blend I would have NEVER put together on my own, but it tasted AMAZING. The original recipe called for 1/3 black olives too... I'm glad I left those out. I feel like they would have overpowered the dish. There is nothing else I would change about this - VERY happy with this rainbow, meatless dish! I will say, and I noted above, that more arugula would have been welcome (and clearly wouldn't have added calories!). And speaking of calories (and fat) I don't think I would have missed it if say 1/2-1 tbsp of oil wasn't in here - just saying!

Coconut Curry Soup

Coconut Curry Soup
Recipe adapted by Mel’s Kitchen Café
Makes 4 Servings

1 tbsp olive oil
1 pound chicken breasts, diced
Salt and pepper for seasoning
1/2 cup yellow onion, diced
1 red bell pepper, finely diced
2 cups low-sodium chicken broth
1 14-oz. can light coconut milk
1 tbsp fish sauce
1/8 tsp cayenne pepper or more to taste
1 tsp light brown sugar
½ tbsp curry powder
1 tbsp lime juice
¼ cup fresh cilantro
1 cup basmati rice (dry), cooked

In a large pot, heat oil over medium heat. Add chicken and sprinkle with salt and pepper. Let chicken cook for 1-2 minutes, stirring occasionally. Add onions and red pepper. Cook for 2-3 minutes until onions and peppers are slightly softened. (The chicken and vegetables don’t have to be fully cooked as they will simmer and cook further in the next step.) Add chicken broth, coconut milk, fish sauce, cayenne pepper, brown sugar and curry powder. Stir to combine. Bring soup to a simmer and cook for 15 minutes. Stir in the lime juice and cilantro. Add salt and pepper to taste. Serve a ladle or two of the soup over a scoop of rice and garnish with more cilantro, if desired.

Nutritional Information: 417 calories, 43 carbs, 12 fat grams and 31 protein grams.

Review: This one was a major win for us! I loved the flavor, loved the basmati rice and am a huge fan of anything with coconut milk and curry powder - yum! The cilantro was great too and I liked how much color this dish had with the red pepper. It was a nice consistency - almost like a soupier curry with a pretty this sauce, but the rice helped thicken it up. We will definitely make this again - no changes!

a spoonful from the bottom - yummy basmati rice!

Breakfast Risotto with Tomatoes and Mushrooms

Breakfast Risotto with Tomatoes and Mushrooms
Recipe adapted from a Lauren’s Kitchen
Makes 4 Servings

1 14.5oz can diced tomatoes
1 tsp salt
1 tbsp of minced garlic, divided
½ cup chardonnay
1 ½ cup fat-free chicken broth
1 cup Arborio rice
2 tbsp olive oil, divided
1 8 oz. package sliced mushrooms
8 tsp parmesan cheese, divided

Optional: parsley for garnish

Add tomatoes to colander. Season drained tomatoes with the salt and stir to combine. Allow mixture to drain while prepping other ingredients. Place a medium saucepan over medium-high heat. Add 1 tablespoon of olive oil. Add rice to the saucepan and stir to evenly coat with oil, about 1 minute. Add 2 tsp garlic, wine and broth and bring the mixture to a boil, stirring once. Cover and reduce heat to medium-low. Cook rice for about 20 minutes: you want the rice to be tender, but still slightly firm. While the rice is cooking, heat a small pan over medium-high heat. Add 1 tablespoon of olive oil, remaining 1 tsp of garlic and mushrooms. Sauté until moisture has evaporated, about 10 minutes. Add tomatoes and stir until rice is done, then add mixture to cooked rice. Stir to combine. Taste and add more salt if desired. Divide into four servings and top each with 2 tsp parmesan cheese. Garnish with parsley if desired.

Nutritional Information: 312 calories, 45 carbs, 8 fat grams and 8 protein grams.

Review: YUM - I am a huge mushroom fan, which I think you must be to enjoy this recipe. The rice cooked quickly and easily without all of the stirring - I was able to make another recipe while it cooked itself! And while I was a bit nervous about using canned tomatoes instead of fresh since there were so few ingredients - it worked out great and tasted wonderful. The parmesan cheese on top added a lot - I tried it without it but it was definitely missing it - but the little bit went a long way. I'd definitely eat this again, it was easy to make, and I like the 300-calorie mark - perfect for breakfast. I do wonder if I could add almonds are some kind of nut to up that protein. Hmmmm. I'll keep you posted!