Homemade Cream Soup Substitute

This is a great way to make your recipes healthier when they call for a can of cream of something soup. Who knows what they put in those! This is super easy too.

1 tbsp. butter
3 tbsp. flour
1/2 c. low sodium chicken broth
1/2 c. low-fat milk (can use alternative milks as well but it won’t thicken as much)

Melt the butter in a saucepan on medium heat. Whisk in the flour to create a roux. Add the chicken broth and then the milk, whisking constantly to prevent lumps. Bring to a boil and cook, stirring constantly, until the mixture thickens.

You can add mushrooms, diced onion, or diced celery, depending on what you will be using the soup for.

Use in casseroles and recipes just as you would a cream condensed soup! You could also make a large batch and freeze in 1-cup portions to make this even more convenient.

Seared Chicken with Maple glaze

 

Photo Credit Clean Eating Mag

Another clean eating recipe that's so delicious. I am not so anxiously awaiting for zuchinni to get back on the store shelves so I can make this again.

• 2 tsp olive oil
• 2 cloves garlic, minced
• 1 lb boneless, skinless chicken breast, cut into 1-inch pieces
• 1 tsp dried thyme
• 1/2 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 8 baby gold or fingerling potatoes, quartered (about 2 cups)
• 1 1/2 cups low-sodium chicken broth
• 3 tbsp pure maple syrup
• 2 medium zucchini, chopped

In a large skillet on medium-high, heat oil. Add garlic and cook for 2 minutes, until soft. Add chicken and cook, stirring occasionally, until golden brown on all sides, 3 to 5 minutes. Add thyme, salt and pepper and cook for 1 minute, still stirring occasionally, until thyme is fragrant. Add potatoes, broth and maple syrup and bring to a simmer. Reduce heat to medium, partially cover and simmer for 10 minutes, until potatoes are fork-tender. Add zucchini and cook for 1 minute, until crisp-tender.

Nutrients per 2-cup serving: Calories: 300, Total Fat: 6 g, Sat. Fat: 1.5 g, Monounsaturated Fat: 3 g, Polyunsaturated Fat: 1 g, Carbs: 33 g, Fiber: 3 g, Sugars: 12 g, Protein: 28 g, Sodium: 340 mg, Cholesterol: 65 mg

Recipe adapted from Clean Eating Mag

Crispy Fried Rice

Photo Credit The Naked Kitchen via The Joy of Eating Clean

This is one of those recipes where I thought it would be good, but it ended up being amazing. Will definitely be making this again soon.

• 2 cups cooked short grain brown rice
• 3 1/2 tbsp olive oil, divided
• 2 tbsp low sodium soy sauce
• 2 cloves garlic, minced
• 1 cup chopped broccoli
• 1 cup chopped carrot
• 2-3 cooked and diced chicken breasts

Heat a large skillet or wok over high heat.  Add 3 tbsp olive oil to the skillet and once the oil is heated, rock the skillet back and forth to evenly coat the bottom. Add the rice to the skillet in an even layer.  Let the rice sit, untouched, for about 4-5 minutes. The rice will sizzle but it won’t burn. Use a wooden spoon and gently push the rice away from the center of the skillet towards the outer edges. Add the remaining oil to the center of the pan.  Add the broccoli, carrots, and garlic to the pan and stir to combine.  Now add the soy sauce and chicken and let cook for a few minutes.

Recipe adapted from The Joy of Clean Eating

Clean Eating Chocolate Chip Muffins

Photo Credit The Gracious Pantry

These may be sugar free, but you can't tell. They will hit that sweet spot.

2 cups whole wheat pastry flour
2 tsp. baking soda
1 egg
1/2 cup honey
1/4 cup avocado oil (olive oil or safflower oil will also work)
3/4 cup unsweetened soy milk (or milk of preference)
2 tsp. ground cinnamon
1/2 cup unsweetened apple sauce
1 cup grain sweetened chocolate chips

Preheat oven to 350 degrees F.
Step 1 – Line your muffin tin with cupcake papers.
Step 2 – In a medium mixing bowl, whisk together the flour, chocolate chips and baking soda.
Step 3 – In a large mixing bowl, blend everything else with a whisk.
Step 4 – Add the flour to the wet ingredients and whisk again.
Step 5 – Pour into your muffin tin. Fill up the cups only half way.
Step 6 – Bake for 20 minutes or until a toothpick poked in the middle of a muffin comes out clean.

Recipe from The Gracious Pantry

Easy Peasy French Dip Sandwiches

These French Dip Sandwiches are so yummy and they take little effort to put together.

Whole Wheat Hoagies
Roast Beef Sandwich Meat
Garlic Powder
Onion Powder
Provolone Cheese Slices
1 Can Beef Consumme or Beef Broth

Preheat oven to 350 degrees. On the stove top, simmer beef broth and roast beef for a few minutes. While that's simmering, prepare your hoagies by sprinkling with garlic and onion powders in the centers. Also add cheese. Using tongs, grab the meat out of the broth and spread over bread. Reattach the top and bake for 5-10 minutes until crispy. Spoon broth into small bowl for dipping.

Ham and Cheese Roll-Ups

The classic hot ham and cheese, served a a unique way. Also, great as an appetizer.

1 can whole wheat refrigerated pizza dough
garlic salt
onion powder
1/2 lb ham
1/2 lb turkey or roast beef
1 cup (freshly) shredded cheddar cheese

Preheat oven to 425. Roll out the dough. Season with garlic salt and onion powder. Top with deli meat and cheese. Roll the pizza dough up lengthwise. Cut slits onto top. Cook for 15 minutes.

Honey Sauced Chicken

Photo Credit mmmcafe

Another easy and delicious recipe. I cooked this in the oven and it took longer than 20 minutes to fully cook for me.

3/4 pound chicken (of your choice)

1/2 tsp. salt

1/4 tsp. black pepper

1/2 cup honey

1/4 cup soy sauce

1/8 cup chopped onion (or 1/16 cup onion flakes)

1/8 cup ketchup

1 Tbs. vegetable oil

1 clove garlic, minced

1/4 tsp. red pepper flakes

2 cups whole wheat rice

Season both sides of chicken with salt and pepper, put into crock pot. In a small bowl, combine honey, soy sauce, onion, ketchup, oil, garlic and pepper flakes. Pour over chicken. Cook on low for 3 hours or on high 1 1/2 hours. Chicken into bite size pieces, then return to pot and toss with sauce. Serve over rice or noodles.

To bake chicken as a 30 minute meal:

Dice chicken and season both sides with salt and pepper, place in 8x8 pan. Pour sauce over chicken and bake at 350 for 20 minutes, stirring after 10 minutes.

Serves 2.

 

Recipe adapted from mmmcafe's Honey Sauced Chicken