Simple Chicken and Veggie Soup

Simple Chicken and Veggie Soup

This soup is great for the start of a new year when you need to begin a healthy meal reset. You should always have some on hand in the freezer, maybe prepped in individual portions for those times when you need to “start over” OR when you feel a cold coming on.  Why?  Because this dish is loaded with chicken for protein and lots of veggies for bonus nutrition. It is also particularly “lemony,” so it includes a huge vitamin C boost!!

This is also a great recipe to make your own…add other veggies or some potatoes. Don’t like that much lemon taste? Then, reduce the lemon.

This is a great “EDGE MEAL” due to its low-carb, low-fat, and VERY high-protein. Check out the Nutrition Fact Label below.

Print Recipe
Simple Chicken and Veggie Soup
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Prep Time 20 Minutes
Cook Time 45 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Melt butter in a large, heavy-bottomed pot over medium-high heat. Once butter is melted, add the onions and stir until translucent. Then add the celery, carrots, garlic, and bell pepper. Saute for 10 to 15 minutes, or until the vegetables start to brown a bit around the edges.
  2. Add the chicken, broth, salt, and pepper to the pot. Cover and simmer over medium-low heat for 30-40 minutes.
  3. Pull the chicken from the pot and shred with two forks or with the paddle attachment of a stand mixer. Add the chicken back to the pot then stir in the kale. Cook for 2-3 minutes until kale is fully wilted.
  4. Add the lemon juice and then taste soup for seasoning, adding additional salt and pepper if needed.
  5. Spoon into individual bowls and serve!
Recipe Notes

NOTE:  The BEST time to add greens is towards the very end of the cooking process. That way, they'll maintain their bright green color.

Salmon With Crispy Kale and Cabbage

Salmon With Crispy Kale and Cabbage

This recipe is crisp, lemony and ridiculously fast and easy to put together. It’s a one-pan meal of salmon, kale, and cabbage, so it is chocked-full of vitamins and minerals! The greens are wilted and have a slightly crisp texture to the edges that’s not unlike a kale chip. The salmon cooks through perfectly so that it’s just barely flaky, while retaining its suppleness. And that mustard and dill dressing just ties it all together. YUM!

Print Recipe
Salmon With Crispy Kale and Cabbage
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 10 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 450ºF.
  2. On a sheet pan, toss kale and cabbage with 1 tablespoon oil, and spread in an even layer. Season with salt and bake 6 minutes.
  3. Season salmon with salt, and add to baking sheet. Bake until salmon is cooked through, about 8-9 minutes.
  4. Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining 2 tablespoons of oil. Season to taste with salt.
  5. Drizzle salmon and vegetables with dressing before serving.
Recipe Notes

 

Oven Baked Pork Chops with Roasted Sweet Potatoes

Oven Baked Pork Chops with Roasted Sweet Potatoes

This is a great meal to pop in the oven when you get home from work! It’s fast, delish, and budget friendly. A one-pan meal, with all food groups right there for the serving–an “EDGE MEAL” at its very best!!

NOTE: While it may seem like this meal is high on the side of fat and calories at first glance, keep in mind that this is your whole meal–Main Course, Side Dish, and Veggie!

Print Recipe
Oven Baked Pork Chops with Roasted Sweet Potatoes
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 10 Minutes
Cook Time 40 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 40 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 425 F.
  2. In a bowl, combine the chicken broth, garlic, apple cider vinegar, and coconut aminos.
  3. Pour the mixture over the pork chops, making sure they are well covered. Season the pork chops with salt and pepper to taste.
  4. Drizzle olive oil over the sweet potatoes and broccoli, and season with salt and pepper to taste.
  5. Place the pork chops on a baking dish and surround with the sweet potatoes and broccoli.
  6. Bake in the oven for 30 to 40 minutes, or until the pork is cooked through and sweet potatoes are soft.
Recipe Notes

Coconut aminos, a replacement for soy sauce, are gluten-free, non-GMO, certified organic, soy-free, MSG-free, kosher and vegan.

Brands to look for when shopping:
Bragg (can be found at WalMart), Coconut Secret (can be found at Boerne HEB, Target)

 

Tuna Cakes With Yogurt Sauce

Tuna Cakes With Yogurt Sauce

I love this recipe for lots of reasons! It’s one of our “SUPER STAR, EDGE MEALS” because….
It’s super budget-friendly since the base is canned tuna.
It’s low-carb, high-protein, and low-fat! So, they won’t cancel out your Fit for GOD workout!
It keeps you feeling satisfied, so no snacking necessary after you’ve had these for dinner (that high-protein content helps you out there).
It makes over 15 good-sized cakes, so you can make several meals from one batch…OR…make a double-batch and freeze some for later, so great meal prep dish!
And finally, it’s delicious!!!

Print Recipe
Tuna Cakes With Yogurt Sauce
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
For The Tuna Cakes:
For The Spicy Lemon Yogurt Sauce:
Prep Time 5 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
For The Tuna Cakes:
For The Spicy Lemon Yogurt Sauce:
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
For The Tuna Cakes:
  1. Preheat oven to 425.
  2. Empty 4 cans of tuna into a large strainer over the sink, and let them drain while you prepare the following ingredients.
  3. Sauté onions in olive oil for about 8 minutes in a sauté pan, until translucent. Set aside and let cool.
  4. While the onions are cooking, in a large mixing bowl, add Greek yogurt (or almond milk yogurt), lemon juice, salt and pepper and whisk until combined. Then add cilantro and peppers to the mixture.
  5. Add the tuna, beaten eggs, cooked onions and almond meal, and mix gently.
  6. Using a 1 1/2 inch scoop (or your hands), form the mixture into balls and place on a parchment-lined baking sheet.
  7. If you are freezing the tuna cakes, leave them on the baking sheet and place them in the freezer. Once firm, store them in a re-sealable freezer bag until needed.
  8. To finish the cakes, bake on 425 for about 20 minutes, just until they start to crisp and become golden.
For The Spicy Lemon Yogurt Sauce:
  1. Combine all ingredients in a small mixing bowl, and whisk thoroughly. Adjust salt and pepper to taste.
Recipe Notes

 
If you are freezing the cakes, leave them on a cookie sheet and place them in the freezer for a few hours. Once they have firmed up, you can transfer them to a resealable storage bag. When you want to cook them, place them back on a baking sheet while still frozen, and allow them to thaw in the fridge for at least 4-5 hours. Then proceed with baking per the instructions.

 

Potato Bacon Egg Breakfast Casserole

Potato Bacon Egg Breakfast Casserole

I love breakfast casseroles because they are quick to prepare and can be made in advance, if needed. It’s really great to make this at the end of the week to use up any ingredients that you might have leftover in your fridge.

Would be perfect to make on Sunday to grab before time to head out for church. You can experiment with a variety of veggies, like peppers, mushrooms, etc.  Try your favorites!

Print Recipe
Potato Bacon Egg Breakfast Casserole
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 5 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 350 degrees, spray a 9-inch pie pan with non-stick cooking spray. (Avocado or coconut oil is great to use.) Set aside.
  2. In a large mixing bowl, beat together the eggs and almond milk. Add in the salt and pepper, then stir in the finely diced potatoes. Stir in half of the crumbled bacon and then add the rest of the crumbled bacon on top.
  3. Bake for 20-25 minutes, or until the center is cooked thoroughly.
Recipe Notes

 

Cream of Tomato Soup

Cream of Tomato Soup

This soup will quickly become one of your go-to’s when you want something hot and homemade, so make a double batch and keep some in your freezer! It’s healthy and oh-so-tasty!!!

Print Recipe
Cream of Tomato Soup
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 15 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Prep Time 15 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Warm olive oil in large pan, add onion and garlic and saute for 2-3 minutes.
  2. Add the carrots and potato and saute for about 8 minutes.
  3. Add the remaining ingredients, except the cream and basil.
  4. Bring to a boil and then cover and simmer for about 30 minutes.
  5. Blend in food processor or with a stick blender until smooth. (If using a blender, be careful when placing hot ingredients in it.)
  6. Add the cream and basil and reheat, but do not bring to boil.
  7. Serve with a sprinkle of fresh basil and drizzle of cashew cream on top.
Recipe Notes

 

Chicken Broccoli Casserole

Chicken Broccoli Casserole

This recipe is one of my “Fueled & Fit EDGE MEALS.”  So named because they give you an EDGE when you begin your 40-Day F&F Challenge.

EDGE MEALS:

Are quick and easy to prepare
Are family-friendly
Contain easy to locate and inexpensive ingredients
Can be plugged in for either lunch or dinner (or for leftovers)
Are low-carb, low-fat, and high-protein
Contain lots of vitamins and minerals for an extra-punch of energy


Speaking of vitamins and minerals, below are a few of the benefits of tart cherries:

  • Tart Cherries are super-rich in antioxidants. They have about the same antioxidant capacity of blueberries.  And when they’re dried, their antioxidants are super-concentrated.  We’re talking over double the amount of benefits than when the fruit is fresh.
  • They’re high in fiber, and an excellent source of vitamin C.
  • They are considered one of the top anti-inflammatory foods. They can ease muscle pain, gout, and even arthritis.  One study showed that tart cherries had better anti-inflammatory properties than aspirin.
  • They’re high in potassium, which reduces the risk of stroke, hypertension and high blood pressure, and reduces muscle cramping.
  • Cherries are a great sleep aid. They are one of the few good food sources of melatonin, the hormone that helps regulate sleep cycles.
Print Recipe
Chicken Broccoli Casserole
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 425F.
  2. Drizzle broccoli florets with olive oil and sprinkle with salt and pepper.
  3. Bake in a 9 X 13 baking dish for 10 minutes at 425 degrees.
  4. While the broccoli is roasting, shred the chicken and set it aside.
  5. Heat up a medium-sized skillet on the stove, add olive oil and minced garlic. Cook for 1 minute then add the chicken stock, and bring to a simmer. Add the chicken and stir. Fold in the yogurt, 3 ounces of the feta cheese, green onions, half the cherries and half the almonds.
  6. When the broccoli is finished roasting, turn the oven temp down to 375 degrees, and fold the chicken mixture into the baking dish with the broccoli. Then sprinkle with the remaining feta, almonds, and cherries.
  7. Bake for 15-20 minutes covered, and serve.
Recipe Notes

You can swap out the dried tart cherries for dried cranberries if desired.

 

Sweet Potato Casserole with Pecan-Date Topping

Sweet Potato Casserole with Pecan-Date Topping

This sweet potato casserole with pecans is a must for a healthy Thanksgiving table! With no sweeteners and a cinnamon pecan-date topping, you might end up eating the leftovers for breakfast! This sweet potato casserole is naturally sweetened and sure to become a Thanksgiving tradition.

Print Recipe
Sweet Potato Casserole with Pecan-Date Topping
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 30 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Pecan-Date Topping
Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 30 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Pecan-Date Topping
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Stir together all sweet potato casserole ingredients.
  2. In a small bowl, combine all pecan-date topping ingredients, until well combined and coated.
  3. Spray 9x9" pan with cooking spray. Spoon sweet potato casserole into pan and spread topping evenly over surface.
  4. Bake at 350º F for 30 minutes.
Recipe Notes

 

Pumpkin Granola

Pumpkin Granola

Making your own granola is easier than you think. What I love most about DIY granola is that you can customize it to suit your taste AND your “Diet Level.”  This recipe is a pumpkin version, using oats, quinoa, maple syrup or honey, pumpkin spice, cinnamon, pecans, pumpkin seeds (pepitas), and dried cranberries. So, as far as Diet Levels go, it is NOT grain-free, so we’re going with Diet Level 6 here. You can treat this as a cereal and pair it with nut milk, so it’s a great go-to for a quick breakfast. However, you can easily make this fit Diet Levels 1-4 by tweaking the maple syrup or honey with sugar-free maple syrup.

Print Recipe
Pumpkin Granola
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Diet Level:6
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Preheat oven to 325° F.
  2. Spread oats and quinoa out on a parchment-lined baking pan. Toast in the oven 10 minutes, stirring once.
  3. Remove oats from the oven and pour into a medium bowl. Add the ground flaxseeds, pumpkin seeds, pecans and dried fruit.
  4. Reduce oven to 300° F.
  5. In a second medium bowl, combine maple syrup, pumpkin puree, oil, pumpkin spice, cinnamon, salt and vanilla. Pour over oats and stir together with a spatula.
  6. Spread back onto a baking sheet and bake an additional 20 minutes, or until golden.
Pumpkin Soup

Pumpkin Soup

This is a classic, easy pumpkin soup recipe that is very fast to make. Everything you need, none of the unnecessary frills. The extra flavor in this recipe is the broth, mixed with onion and garlic. It makes all the difference!

Print Recipe
Pumpkin Soup
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Diet Level:5
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Meal Plan
Add to Shopping List
Favorite Recipe
Instructions
  1. Place the pumpkin puree, onion, garlic, broth, and water in a pot. Bring to a boil, uncovered, then reduce heat and let simmer.
  2. Remove from heat and use a stick blender to blend until smooth. If you don't have a stick blender, use a blender.
  3. Season to taste with salt and pepper. Still through almond milk and serve.
Loading...