Clean Eating Chicken Tortilla Soup (OAMC)

Makes about 10 servings, 1 cup each
As I've said time and time again, we eat a lot of soups in our house. It's a perfect medium to throw all kinds of veggies into which get happily eaten unnoticed. And all of my boys (even the biggest one) love anything they can dip tortilla chips into. I'm pretty sure Matt would eat this or Black Bean Salsa Soup every single night if I let him.


There are a TON of different ways you can make tortilla soup but two interesting things about this recipe are the addition of cornmeal and okra. The cornmeal gives the soup a nice texture and rounds out the flavors. Also combining a bean with a whole grain makes a complete protein. Okra is a vegetable that people don't often think about unless they're frying it. I'll admit that until we moved down south I had never heard of it. Back when I was first making baby food for Colwynn I learned that Okra is actually a power packed green vegetable and it also thickens the soup nicely. No one in my house is very fond of slices of okra in soup, though, so I cook it and puree it before stirring it in. 
Update: Instead of precooking and pureeing the okra now, I just cook it right in the soup and then puree it after I take the chicken out to shred it

Ingredients:

• 1 Tbsp olive oil
• 1 cup diced onion (any kind will do)
• ½ cup diced bell pepper (any color)
• 2 cups sliced okra (I use frozen)
• 1 1/2 tsp minced garlic (3 cloves)
• 1 1/2 tsp cumin
• 1 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 15 oz can diced tomatoes
• 4 cups low sodium chicken broth
• 3 Tbsp tomato paste
• 4 cups water 
• 2 15 oz cans black beans, drained and rinsed well 
• ¼ cup whole grain cornmeal
• 2 boneless, skinless chicken breasts 
• 5 wholegrain corn tortillas, cut into strips (optional)

ONE: Heat olive oil in a large pot over medium high heat. Add onions, pepper, okra, garlic, cumin, chili powder, garlic powder, and salt. Cook 5 minutes or until veggies begin to soften.

TWO: Add in diced tomatoes, chicken stock, tomato paste, and water. Bring to a boil, then reduce heat to a simmer. Add in chicken breasts and cornmeal and cook, uncovered, 20-25 minutes or until chicken is cooked through. Stir every few minutes for the first 10 minutes, scraping the bottom, to make sure the cornmeal doesn't settle to the bottom and stick.

THREE: Remove chicken from pot. If you don't want chunks of okra, use an immersion blender to puree the soup mixture still in the pot. Allow soup to continue simmering while you shred the chicken using two forks.

FOUR: Return shredded chicken to pot, add the beans, and let simmer another 5 minutes until heated through. Remove from heat, and let sit for 10-15 minutes before serving. If using tortilla strips, stir them in 5 minutes before serving.

Serve garnished with sliced avocado, shredded cheddar cheese, fresh cilantro, a drizzle of lime juice, or even a spoonful of plain yogurt. My boys like to dip tortilla chips into it instead of having the corn tortillas stirred in. Freeze leftovers in 1 cup portions using the medium/large portions method to feed your freezer stash.

NUTRITION INFO:
Per 1-cup serving without tortilla strips or garnishes - 190 Calories (35 Calories from Fat), 4g Total Fat, 1g Saturated Fat, 27mg Cholesterol, 397mg Sodium, 22g Carbohydrates, 6g Dietary Fiber, 4g Sugars, 15g Protein, 11% DV Vitamin A, 27% DV Vitamin C, 5% DV Calcium, 39% DV Iron

:)

Clean Eating Salsa Barbeque Chicken Tacos (Crockpot)

Makes 8 servings, about 2/3 cup each
My husband loves anything involving salsa and tortillas and I love anything involving minimal effort and not having to remember to defrost the chicken. That means this recipe is a win-win for our family :) This is a great dump-and-go recipe that makes a whole bunch of really tender, juicy shredded chicken with a very interesting barbeque-y flavor. We serve it as taco meat but you could use it as a sandwich topper, in a salad, on rice, whatever. Go crazy!

We eat ours as a taco salad in homemade tortilla bowls

Ingredients:

• 6 chicken breast halves (about 1.5 lbs, frozen solid is just fine!)
• 16 oz jar salsa
• 6 oz can tomato paste
• 2 tsp ground (dry) mustard
• 1/4 cup molasses
• 2 Tbsp worcestershire sauce
• 3 Tbsp apple cider vinegar
• 3 Tbsp honey

ONE: Dump everything into the crockpot and stir. Cover and cook on high for 4 hours or on low for 6-8 hours.

TWO: Remove the chicken from the sauce and shred it using two forks. Stir the shredded chicken back into the sauce and let it cook 30 minutes more with the lid off to thicken the sauce. 

Scoop servings out with a fork to let the extra liquid drip out. Freeze leftovers in 2/3 cup servings using the medium/large portions method to feed your freezer stash.

NUTRITION INFO:

Per 2/3 cup serving- 244 Calories (28 Calories from Fat), 3g Total Fat, 1g Saturated Fat, 72mg Cholesterol, 584mg Sodium, 24g Carbohydrates, 2g Dietary Fiber, 18g Sugars, 28g Protein, 10% DV Vitamin A, 6% DV Vitamin C, 3% DV Calcium, 11% DV Iron 

:)

Clean Eating Saucy Chicken

Makes 4 servings, 3/4 cup each
This is a warm, creamy bit of deliciousness that absolutely screams comfort food... but won't send you screaming from the bathroom scale :) I got the original idea for this recipe from a Publix Family Style Magazine article. It's simple and satisfying and we love it served over Cornbread Waffles with Grilled Asparagus.

Ingredients:

• 1 lb boneless, skinless chicken breasts
• 1 tsp minced garlic
• 1 Tbsp olive oil
• 2 Tbsp whole wheat flour
• 3/4 cup reduced-sodium chicken broth
• 2/3 cup skim milk
• 3 Tbsp grated Parmesan cheese
• 1/2 tsp dried sage
• 1/2 tsp dried thyme
• 1/8 tsp pepper

ONE: Poach chicken breasts by placing them in a small, heavy-bottomed pot that is just large enough so that they fit snugly together in a single layer. Cover with water (or chicken broth). Heat on high until it's just started boiling and then reduce heat to low. Partly cover the pot and simmer for 10 minutes. Remove pot from heat, cover completely, and let the chicken sit in the hot water for 15-20 minutes or until cooked through. Shred and set aside.

TWO: In a large saucepan heat olive oil over medium heat. Add garlic and cook until fragrant but not browned, about 30 seconds. Stir in flour and then add broth and milk. Cook and stir until thickened and bubbly.

THREE: Stir in Parmesan and spices; cook another minute. Add shredded chicken and heat through.

Freeze leftovers in 3/4 cup portions using the medium/large portion method to feed your freezer stash.

NUTRITION INFO:

Per 3/4 cup serving - 299 Calories (119 Calories from Fat), 13g Fat, 3.5g Saturated Fat, 105mg Cholesterol, 315mg Sodium, 6g Total Carbohydrates, 2g Sugar, 37g Protein, 3% DV Vitamin A, 1% DV Vitamin C, 12% DV Calcium, 11% DV Iron

Clean Eating Spinach and Feta Stuffed Chicken Breasts (OAMC)

Makes 6 Servings
These are super easy but they look gourmet when they are done. I love, love, LOVE that you cook them from frozen becaues you know I'm incapable of remembering to thaw things the night before. When there is a really good sale on chicken, I've been known to make 30 stuffed chicken breasts at once. It takes next to no time to assemble them and they've really become one of my go-to throw together meals. I usually have them with some Perfect Brown Rice and steamed veggies and I drizzle the rice with the juices from the baking dish. Yum!!

Ingredients:

• 6 boneless skinless chicken breasts
• Salt and pepper
• 3 oz reduced-fat cream cheese
• ½ cup feta cheese
• 2 cups baby spinach leaves

ONE: Season chicken breasts with salt and pepper. In a small bowl, mix together the cream cheese and feta with a fork.

TWO: Make a slit in the side of the chicken breast to create a pocket. Fill the chicken breast with the cheese mixture and spinach. (My sister, Anthea, uses scissors to snip the spinach into tiny pieces and then mixes it in with the cheese before stuffing.)

THREE: Wrap individually in tin foil and freeze. Store frozen breasts in a freezer bag.

TO COOK: Preheat oven to 350. Unwrap frozen chicken breasts and place them in a baking dish coated with non-stick cooking spray. Bake, covered with foil, for one hour or until tender and no longer pink in the center (45-50 minutes if defrosted).

NUTRITION INFO:

Per Serving -  89 Calories (46 Calories from Fat), 5g Total Fat, 3g Saturated Fat, 32mg Cholesterol, 229 mg Sodium, 2g Total Carbohydrates, 0g Dietary Fiber, 1g Sugars, 9g Protein, 21% Vitamin A, 5% Vitamin C, 9% Calcium, 3% Iron



:)

Clean Eating OAMC Honey Lime Dump Chicken (and Honey Lime Chicken Pizza!)

Makes 4 – 6 servings
This comes from my friend, Ashley, who originally got it from one of her favorite cookbooks, Don't Panic, Dinner's in the Freezer, Vol. 2. Ashley is a definite Once a Month Cooking pro. She’s a home schooling mother of three so she doesn’t have a whole lot of free time to mess around in the kitchen. I first tried this recipe at my other very good friend, Ariana’s, house. It’s called a dump chicken recipe because you just dump a bunch of ingredients into a bag with the chicken and freeze. Then Ariana literally pulled it out of the fridge and dumped it all in a baking dish.

Ariana, Ashley, and my other friend, Crystal (I guess I have a lot of friends, lol) get together regularly and do a marathon cooking day. They always include a recipe like this one because it’s so fast to throw together and you can do it while something else is cooking. Ashley suggests serving this over a salad (like this Strawberry Salad) or in a wrap. I serve it over brown rice and we’ve even made it into a pizza.

If there's a good sale on chicken, you could definitely tripl or quadruple this recipe and make a whole bunch all at once. I recommend freezing them in individual batches in their own freezer bags, though.

Ingredients:

• 4 boneless skinless chicken breasts
• 1/2 cup fresh lime juice
• 1/2 cup olive oil
• 1/4 cup honey
• 1/4 cup fresh cilantro, finely chopped
• 2 garlic cloves, minced
• 2 tsp jalapeno pepper (optional, I don't use this because I'm wimpy)

ONE: Mix together lime juice, olive oil, honey, cilantro, garlic and jalapeno pepper. Place chicken breasts in a gallon sized freezer bag. Pour marinade over chicken breasts. Label and freeze. (I dump all of the marinade ingredients into the bag, seal it, and shake it really well to combine. Then I throw the chicken breasts in. Saves me having to wash a bowl)

TWO: On serving day, thaw completely. Grill over medium heat until chicken is tender and juices run clear. (I bake it covered at 350 for 30 minutes [60 minutes if frozen] or throw it into the crockpot [usually frozen solid because you know I never thaw anything] and cook on low for 5-7 hours, or on high for 3-4)

TO MAKE A PIZZA:
Ingredients:

• 1 prepared pizza dough (like this whole wheat one or this cauliflower one)
• 1 cooked batch of Honey Lime Chicken
• 1 Roma tomato, sliced
• 1/2 cup kale, finely chopped
• 1 cup shredded part skim mozzarella

ONE: Preheat the oven to 450. Spread 1/4 cup of the cooked Honey Lime glaze from the chicken evenly over the pizza crust.

TWO: Sprinkle the kale over the sauce and top with the cheese, sliced tomatoes, and cooked chicken.

THREE: Bake for 8-10 minutes or until cheese is bubbly and starting to brown on the edges. Slice and serve.

NUTRITION INFO:

Per serving (1/6 of recipe) - 304 Calories (179 Calories from Fat), 20g Total Fat, 3g Saturated Fat, 49mg Cholesterol, 42mg Sodium, 14g Carbohydrates, 12g Sugar, 19g Protein, 1% DV Vitamin A, 11% DV Vitamin C, 1% DV Calcium, 4% DV Iron

:)

Clean Eating Healthy Chicken Pot Pie

Makes 18 servings (3 pies with 6 slices each)

This is definitely one of my signature dishes. I usually have one or two slices stashed away in the freezer to pull out if a friend comes over and is having a rough day :) I'm not going to lie, this dish is a labor of love. I promise you it's COMPLETELY worth it, though. My sister, Anthea, is probably the pickiest eater on the planet and doesn't really like any vegetables. But for her birthday this year, she asked me to make her these chicken pot pies for her freezer instead of getting her a present, LOL. Plus this yields 3 pies so, even though it takes a little extra time and effort on the front end, you'll be able to enjoy the results for weeks to come. I usually omit the wine when I’m cooking but it really adds something special to this dish. UPDATE: Check out the new instructions on how to make the filling in the slowcooker to speed up the overall cooking time!!

If it looks this good, imagine how great it tastes and smells :)

Ingredients:

Pie Crust (for each pie plate) -

• 1 cup whole wheat pastry flour (total of 3 cups)
• 1 tsp sucanat (can use turbinado/brown sugar but it won't be "clean") (total of 3 tsp)
• ¾ tsp salt (total of 2 1/4 tsp)
• 1/4 cup olive oil (total of 3/4 cups)
• 2 Tbsp milk (total of 6 Tbsp)

Pie Filling -

• 6 medium carrots, peeled and sliced ¼-inch thick
• 2 small celery ribs, sliced ¼-inch thick
• 1 medium onion, chopped fine
• 1 bunch asparagus, sliced ¼-inch thick
• 2 medium garlic cloves, minced (2 tsp)
• ½ tsp dried thyme
• 1 tsp olive oil
• 3 cups low sodium chicken broth
• ¼ cup red wine
• 2 lbs boneless, skinless chicken breasts (approximately 5 medium)
• 1/2 cup whole wheat flour
• 1 cup frozen beans (butter beans work well)

Biscuits -

• 2 cups whole wheat pastry flour
• 2 tsp baking powder
• 3/4 tsp baking soda
• 3/4 tsp salt
• 1/4 cup olive oil
• 2/3 cup milk

Prepare 3 9-inch pie plates with crust:
ONE: Into the pie plate stir together flour, sucanat, and salt.

TWO: With a fork, whip together oil and milk; pour over flour mixture. Mix with fork until all flour is dampened.

THREE: Press dough evenly against bottom and sides of plate.

FOUR: Preheat oven to 400. Line the unpricked pastry shell with a double thickness of foil. Bake in oven for 8 minutes. Remove foil, bake for 4-5 minutes more until pastry is set and dry.

I only had two pie plates so I used a cake pan. It worked :)

  Pie Filling and Biscuit Topping:
ONE: Combine carrots, celery, onion, garlic, thyme, asparagus, oil, and ½ tsp salt in a large pot. Cover and cook over medium-low heat, stirring often, until veggies have softened, about 8-10 minutes.

TWO: Sprinkle flour over the veggies, stir well, and let cook 3 minutes. Stir in broth and wine and bring to a simmer.

THREE: Nestle chicken breasts into sauce. Reduce heat to low, cover and cook 10-12 minutes. Transfer chicken to a plate and set aside to cool.

FOUR: Return sauce to simmer. Continue to simmer, uncovered, until sauce has thickened, about 5 minutes. Off the heat stir in beans and season with salt and pepper.

FIVE: Shred chicken or cut into bite-sized pieces, stir into sauce. Pour 1/3 of the mixture into each pie plate.

CROCKPOT INSTRUCTIONS: Throw all of the filling ingredients except for the beans into the crockpot and cook on high 4 hours or low for 6 hours. Remove the lid and continue cooking while you assemble the pie crusts (this gives the filling a chance to thicken). While the pie crusts are baking, use a slotted spoon to scoop the chicken out of the sauce into a bowl. Using two forks, shred the chicken and then add it back to the pot. Finally add the frozen beans and season with salt and pepper. Pour 1/3 of the mixture into each pie plate. Do a little happy dance because you saved so much time assembling this dish and the chicken was so tender and easy to shred. Kiss your crockpot.

SIX: Whisk together dry biscuit ingredients (flour, baking powder, baking soda, and salt) in a large bowl. Whisk the oil and milk together and stir into flour mixture with a rubber spatula until just combined and no pockets of flour remain.

SEVEN: Pinch off small pieces of biscuit dough and sprinkle over pies.

EIGHT: Bake in preheated 350 degree oven until biscuits are golden and the filling is bubbly, about 20 minutes. Let cool 5-10 minutes before serving.





Let cool completely in the fridge over night. Cut into slices and freeze using the flash freeze method to feed your freezer stash. Reheat in the microwave or thaw and reheat in the oven.



NUTRITION INFO:



Per serving - 290 Calories (119 Calories from Fat), 13g Total Fat, 2g Saturated Fat, 5mg Cholesterol, 544mg Sodium, 35g Total Carbohydrates, 6g Dietary Fiber, 3g Sugar, 10g Protein, 75% Vitamin A, 8% Vitamin C, 10% Calcium, 15% Iron

:)

Clean Eating Crockpot Chicken and Apple Toss

Makes 8 servings, 1 cup each
This recipe is a spin off of my Crockpot Rosemary Balsamic Glazed Chicken (which you should also try because it is totally awesome and delicious if I say so myself). I was visiting my in-laws and I wanted to throw something into the crock so that we could all eat dinner together without anyone having to take any time away from their visiting to cook. My Mother-In-Law didn't have all of the ingredients for the Rosemary Chicken recipe so I improvised (this is BIG for me, I never cook anything without a recipe, LOL) and this dish was the result. We all liked it so much I thought it was post-worthy. So here you go :)

Just like the other recipe, this is especially fast if you already have diced veggies from your freezer stash. Plus, the chicken doesn't have to be defrosted. You can throw it right in frozen solid and it will still be perfect come dinner time. This is great for me because, even though I always have a meal plan for the week, I never seem to remember to take the meat out to defrost the night before.

Ingredients:

• 3 large boneless, skinless chicken breasts, cut into big chunks (about 1 1/2 lbs, can use thighs)
• 1 large apple, peeled, cored, and cut into chunks
• 1 medium onion, cut into chunks
• 1 head of garlic, peeled and separated into cloves
• 3-4 cups of roughly chopped veggies (I used one bag of frozen Italian mixed veggies [red and green pepper, zucchini, yellow squash, and mushrooms] and about 1 1/2 cups of chopped broccoli, baby carrots, and grape tomatoes that I picked out of a salad my MIL had made for the previous night's dinner, LOL)
• 1/3 cup apple cider vinegar
• ½ tsp cinnamon
• 2 tsp soy sauce
• 2 tsp honey
• 2 cups finely chopped leafy green veggie like spinach (or kale)

ONE: Spray crockpot with cooking spray and place chicken pieces on the bottom.

TWO: Dump veggies (except for spinach), onion, garlic, and apple into the crockpot on top of the meat.

THREE: In a medium bowl whisk together vinegar, cinnamon, soy sauce, and honey. Pour over the veggie chicken mixture.

FOUR: Cover and cook on low 6-8 hours or on high for 4-5. Thirty minutes before serving, stir in the spinach and replace the cover (do this one hour before if using kale). Serve over brown rice or quinoa.

Freeze leftovers in 1-cup portions using the medium/large portions method.

NUTRITION INFO:
Per Serving: 68 Calories (4 Calories from Fat), 0g Fat, 0g Saturated Fat, 8mg Cholesterol, 74mg Sodium, 12g Total Carbohydrates, 2g Dietary Fiber, 7g Sugars, 5g Protein, 63% DV Vitamin A, 86% DV Vitamin C, 4% DV Calcium, 5% DV Iron

Clean Eating Sneaky Chicken Enchiladas (OAMC)

Makes 6 servings, 2 enchiladas each
These have all the sinful gooeyness and flavor of a Mexican Restaurant without the white flour or processed cheese. Plus the sauce is so flavorful no one will ever know there’s almost a whole bag of spinach hidden in it! This recipe was modified from a recipe in one of my favorite cookbooks, Cook's Illustrated The Best Light Recipe.


There are two schools of thought for freezing enchiladas. I like to make them and have them for dinner and then freeze the extras. Other people like to assemble them and freeze them prior to baking them and then defrost and bake them prior to serving. Instructions for both methods are below. If you are not going to be baking them right away don’t bother preheating the oven to 400. Also, for less hands on time, see the alternate cooking method for making the filling in the crockpot/slowcooker.

Ingredients:

• 1 medium onion cut into slices
• 1 green bell pepper, stemmed, seeded and sliced
• ½ tsp olive oil
• ½ tsp salt
• 3 medium garlic cloves, minced (1 Tbsp)
• 3 Tbsp chili powder
• 2 tsp ground cumin
• 2 tsp honey
• 1 cup water
• 3 cups raw spinach leaves (3 big handfuls)
• 2 - 8oz cans tomato sauce
• 1 lb boneless, skinless chicken breasts (about 2 large breasts), trimmed of excess fat
• 2 cups 50% light cheddar cheese, shredded
• 1 - 4oz can chopped green chiles, drained
• ½ cup minced cilantro
• 12 6-inch whole wheat tortillas

ONE: Throw the onions and peppers into a large saucepan with the oil and salt. Cover and cook over medium-low heat, stirring often, until the onion has softened, about 8-10 minutes. Stir in the garlic, chili powder, cumin, and honey and cook until fragrant, about 30 seconds.

TWO: Pour the water into a blender or food processor and add spinach; puree. Add the tomato sauce and spinach-water mixture to the saucepan, bring to a simmer, and cook until slightly thickened, about 5 minutes.

THREE: Cut each chicken breast in half and plop them into the sauce so that they are fully covered. Reduce the heat to low and cook, covered, until the chicken is no longer pink in the center, about 10-12 minutes. Transfer the chicken to a plate; set aside to cool. Using a slotted spoon scoop the veggies out of the sauce (or pour it through a medium mesh strainer); set the veggies aside.

FOUR: Once the chicken is cool enough to handle, use two forks and shred it into bite-sized pieces. Toss together the shredded chicken, cooked onions and peppers, ½ cup of the enchilada sauce, 1 cup of the cheddar, drained chiles, and cilantro.

FIVE: Preheat the oven to 400. Pile the tortillas on a plate. Place about 1/3 cup of the chicken mixture evenly down the center of the top tortilla. Tightly roll the tortilla around the filling and place seam side down in a 9x13 inch baking dish. Repeat with the remaining tortillas. You’ll have to snuggle them pretty closely together in the pan to fit them all in but it’s doable. Otherwise you can use two baking dishes. (TIP: If the tortillas are too stiff or start to crack, place them on a plate between two damp paper towels and microwave them for about 30 seconds to soften.)

SIX: Lightly spray tops with cooking spray and pour 1 cup of remaining sauce over them covering them thoroughly, especially the edges. Sprinkle the remaining 1 cup of cheddar down the middle.

SEVEN: Cover the baking dish with foil and bake until the enchiladas are heated through, 20-25 minutes. Remove the foil and continue to bake until the cheese browns, about 5 minutes longer. Serve with the remaining sauce.

TO FREEZE: Freeze the remaining sauce using the small portions method. Freeze the enchiladas using the  flash freeze method. Reheat in the microwave and serve one enchilada with 2 cubes worth of sauce. Alternatively, do not preheat the oven and complete the steps up until laying them in the baking dish. Use a disposable baking dish and freeze the rolled, unbaked enchiladas in the dish. Freeze the sauce and cheese separately. Defrost pan, sauce, and cheese overnight and follow remaining instructions.

**Alternate Cooking Method:
Throw everything except the cheese, chiles, cilantro, and tortillas into a crockpot and cook on high for 4 hours or low for 6-8 hours. If possible, vent the lid during the last hour of cooking by placing a wooden spoon between the lid and the crock. This will help thicken the sauce. Remove the chicken and set aside. Strain the sauce as described above. Shred the chicken and continue to assemble the filling as directed above. If your sauce is still fairly liquidy simmer in a saucepan uncovered on the stove while you shred and mix the chicken, about 8-10 minutes.

Follow the above directions for assembly and baking. This method significantly cuts down on the hands on time and is good if you are going to be busy all day and want to be able to throw dinner together relatively quickly. You will lose some of the texture from the peppers and onions, though, as they will be very soft from being in the crockpot.

NUTRITION INFO:

Per serving (2 enchiladas) - 465 Calories (102 Calories from Fat), 11g Total Fat, 4g Saturated Fat, 68mg Cholesterol, 1239mg Sodium, 58g Carbohydrates, 10g Dietary Fiber, 7g Sugar, 37g Protein, 78% DV Vitamin A, 74% DV Vitamin C, 42% DV Calcium, 27% DV Iron

NOTE: Based on the nutrition analysis tool I use, this recipe is VERY high in sodium. When I make it I use plain tomato sauce with no salt added and a whole wheat tortilla with very low sodium. I know that my version doesn't have nearly as much sodium as listed above but I'm limited on the ingredients I can choose on the nutrition analyzer. If you are worried about your sodium intake, make sure that each ingredient you choose is low in sodium.

Clean Eating Thai Chicken Pizza

Makes 8 servings, 1 slice each
This is from the March/April 2010 issue of Clean Eating Magazine. As you all know, I'm slightly obsessed with CE magazine and I have pretty much loved everything I've ever made out of it but I think this might actually be our favorite recipe. And not just because I recipe tested it and got my quote and picture in the magazine (not that I'm bragging or anything... pg. 37!!) The sauce is delicious! I always make extra to use on wraps and sandwiches.

Ingredients:

• 2 tsp fine cornmeal
• 1 lb ball of Whole Wheat Pizza Dough
• 1 ½ cups shredded low-fat mozzarella cheese, divided
• ½ lb boneless, skinless chicken breast, cooked and thinly sliced
• ½ medium sweet bell pepper (red, yellow or orange), thinly sliced
• 1 cup bean sprouts
• ¼ cup cilantro sprigs, coarsely chopped
• 1 green onion, thinly sliced
• 2 tbsp unsalted peanuts, coarsely chopped

Pad Thai Sauce (Makes ¾ cup) -

• ½ cup dried unsweetened dates, pitted and chopped, soaked in 3 tbsp hot water for 10 minutes
• ¼ cup tomato paste
• 3 tbsp tamari soy sauce
• 2 tbsp fresh lemon juice
• 1 clove garlic, minced

ONE: Pour dates, tomato paste, soy sauce, lemon juice and garlic into a small food processor (or blender) and purée until smooth; set aside.

TWO: Sprinkle cornmeal evenly onto a cast iron pan, pizza stone, or perforated pizza pan. Roll out the dough according to the instructions in THIS post to a 12 to 14-inch diameter and place onto the prepared pan.

THREE: Preheat oven to 475. Spread the Pad Thai Sauce evenly on the pizza dough. Top the sauce with half of the mozzarella, chicken, and pepper. Top with the remaining mozzarella.

FOUR: Bake the pizza in the oven for 12 to 15 minutes or until the crust is golden brown and the mozzarella is melted. Remove from the oven and slice into 8 wedges (definitely slice it first before sprinkling with the other ingredients otherwise it's next to impossible to cut). Sprinkle entire pizza with bean sprouts, cilantro, green onion, and peanuts. Serve immediately.

NUTRITION INFO:

Per slice - 225 Calories, 7g Fat, 1.5g Saturated Fat, 28g Carbs, 4g Fiber, 10g Sugars, 14.5g Protein, 221mg Sodium, 19.5mg Cholesterol

Clean Eating Healthy Cheesy Chicken and Brown Rice Bake (OAMC)

Makes 6 servings
I love this recipe because it feels like comfort food but it's totally not sinful. Also, it’s a complete meal all in one dish; protein, whole grain, and green veggie. It makes me very happy when I don’t have to cook side dishes :) It makes my kids very happy when their dinner involves cheese.

This dish freezes really well before or after you cook it. If I have a bunch of brown rice and cooked chicken, I’ll throw a few together, make one for dinner, and freeze the others for another night.

Ingredients:

• 2 cups cooked brown rice (or other whole grain)
• 1 ½ cups shredded reduced fat Cheddar cheese, divided (NOT fat free… unless you like the sensation of eating plastic)
• 1 ½ cups cooked, chopped chicken breast (I use poached chicken like THIS)
• ½ cup cottage cheese or plain greek yogurt
• ½ cup finely chopped onion
• 1/3 cup egg whites
• 1 cup chopped broccoli
• 1 tbsp chopped green chilis, drained (optional)
• ¼ cup finely chopped cilantro (optional)

ONE: Preheat oven to 350 degrees. Combine rice, 1 cup cheese, chicken, cottage cheese/yogurt, onion, egg whites, green chilis, and cilantro in a large bowl; Mix well.

TWO: Spray an 8x8inch glass baking dish with cooking spray and dump the rice mixture in. Top with the remaining ½ cup of cheese.

THREE: Bake 45 to 50 minutes until the cheese on top is melted and bubbly.

Freeze leftovers in individual portions using the flash freeze method to feed your freezer stash.

MAKE AHEAD (OAMC) METHOD:
Assemble as directed above in a disposable baking pan but do not bake. Freeze the entire pan. On cooking day, defrost overnight in the fridge and bake 60-70 minutes in a preheated 350 degree oven.

NUTRITION INFO:

Per Serving - 280 Calories (75 Calories from Fat), 8g Total Fat, 4g Saturated Fat, 48mg Cholesterol, 317mg Sodium, 27g Carbohydrates, 2g Dietary Fiber, 1g Sugar, 25g Protein, 11% DV Vitamin A, 24% DV Vitamin C, 29% DV Calcium, 6% DV Iron

:)

Clean Eating Thai Chicken Curry with Pineapple (OAMC)

Makes 6 servings
One of my favorite things in the world is coconut so I LOVE Thai food. However, it’s usually pretty fattening and not all that good for you. Here’s a cleaned up recipe that will hopefully fulfill your Thai cravings without blowing your healthy eating habits. At first glance it may seem like this dish is still high in saturated fat but it's mainly from the coconut milk which is, believe it or not, good for you. Read more about it HERE.

Ingredients:

• 1 Tbsp olive oil
• 4 boneless skinless chicken breast halves, cut into small chunks
• 1 cup chopped broccoli or sliced snap peas
• ½ cup red bell pepper, sliced thin
• 1 cup chicken broth
• 1 can unsweetened light coconut milk
• 1 ½ cups skim milk
• ½ tsp coconut extract (if you’re not a big fan of coconut, omit this)
• 2 tsp curry powder
• 3 Tbsp sucanat (can use honey or brown/turbinado sugar)
• ½ cup frozen shelled edamame (can use green peas)
• 1 cup pineapple cut into small chunks
• 2 tablespoons lime juice
• salt and pepper to taste
• Cilantro for garnish (optional)

ONE: Heat oil in a large saucepan over medium heat. Add chicken, broccoli/snap peas, and peppers and cook, stirring regularly, until veggies have softened slightly and chicken is beginning to brown, about 8 minutes.

TWO: Add chicken broth, coconut milk, milk, coconut extract (if using), curry powder, and sucanat and bring to a simmer

THREE: Add edamame and simmer until chicken is cooked through and edamame is tender, about 10 minutes. If the sauce is too thick add a little extra chicken broth.

FOUR: Remove from heat and stir in pineapple and lime juice. Add salt and pepper to taste and serve over brown rice, quinoa, or whole wheat angel hair pasta garnished with cilantro.

Freeze leftovers using the medium/large portion method to feed your freezer stash. For Once a Month Cooking this recipe can easily be doubled or tripled.

NUTRITION INFO:

Per serving – 179 Calories (72 Calories from Fat), 8g Fat, 4g Saturated Fat, 8mg Cholesterol, 102mg Sodium, 18g Total Carbohydrates, 2g Dietary Fiber, 7g Sugars, 10g Protein, 17% DV Vitamin A, 66% DV Vitamin C, 17% DV Calcium, 8% DV Iron

Clean Eating Healthy Crockpot Black Bean Salsa Soup

Makes 10 servings, 1 cup each
This is one of Matt's favorite things that I make. He'll come home from work and sniff the air as he comes in the door. Then he'll get all excited and ask, "What's in the crockpot?" He's been known to squeal with glee when he finds out that it's this soup :) You know I'm all about sneaking veggies into everything and this soup is no exception. The first time I made this it was too hot for the boys to eat and I didn't want to wait for it to cool. I had two chunks of frozen pureed broccoli in the freezer so I tossed them in. Everyone ate it happily and the secret was all mine.


A few times later I didn't have any broccoli (it only happens once in a blue moon in our house) so I had to leave it out. Matt was in the middle of his bowl and he said, "Did you do something different this time? Not to be mean but it doesn't taste as good as usual." I told him the only difference was that I left out the broccoli. Then it happened. My husband, who thinks that the epitome of epicurean cuisine is white Wonder Bread and claims to hate most veggies, actually said, and I quote, "Don't leave the broccoli out again. It tastes much better when it's in there." Be still my beating heart :)

This soup is quick to throw together and you don't even have to defrost the meet first. Always a plus in my book. It's also really low in calories (only 122 per serving) but high in dietary fiber (6g) and protein (10g). This means that it's very filling so you get more bang for your caloric buck.

Garnished with a dollop of Homemade Yogurt :)

Ingredients

• 1 lb boneless, skinless chicken breasts chopped into big chunks (can be frozen)
• 2 cans black beans, drained and rinsed
• 1 32oz carton all natural low sodium reduced fat chicken broth (4 cups)
• 2 12oz packages of frozen broccoli
• 1 14.5oz can diced tomatoes with juices
• 2 tsp cumin
• ¼ cup lime juice
• 1 cup chopped onion
• 2 Tbsp balsamic vinegar
• 1 tsp minced garlic
• Shredded cheddar, plain non-fat yogurt or sour cream, sliced avocado, and chopped fresh cilantro for garnish (optional)

ONE: Cook the broccoli according to the package directions. Pour 2 cups of the broth into a blender or food processor. Add cooked broccoli and puree (if you don’t have a very good blender…Mom…you may want to add the broccoli a cup at a time and puree as you go).

TWO: Throw the broccoli mixture and everything else (except the garnishes) into the crockpot. Cover and cook on low for 6-8 hours, or on high for 4-5.

THREE: To thicken the broth before serving, use an immersion blender (seriously the coolest tool ever!) and blend everything right in the crock for about a minute or until it’s how you like it. If you don’t have an immersion blender, scoop out 2 cups of the soup and CAREFULLY (because it will be really hot) puree it in a regular blender and then add it back to the soup. You might also want to use two forks to shred up the chunks of chicken a bit.

Serve with the garnishes. We like to eat ours with whole grain tortilla chips or cheese quesadillas for dipping. Sometimes I stir ¼ cup of cooked brown rice into each serving. My Mom likes to add a little lime juice to hers while the boys are all about having a dollop of yogurt in theirs. Make it your own :)
 

Col likes his with extra cilantro



Toddler approved :)


Freeze 1 cup portions without the garnishes using the medium/large portions method.

NUTRITION INFO:
Per serving (before garnishes) – 122 Calories (10 Calories from Fat), 1g Fat, 0g Saturated Fat, 4mg Cholesterol, 41mg Sodium, 20g Total Carbohydrates, 6g Dietary Fiber, 2g Sugars, 10g Protein, 1% DV Vitamin A, 9% DV Vitamin C, 4% DV Calcium, 13% DV Iron

Clean Eating Crockpot Rosemary Balsamic Glazed Chicken with Squash and Roasted Garlic

Makes 8 servings, 1 cup each
This is a very easy dish that you can throw into the crockpot and forget about for the rest of the day. It's especially fast if you already have diced veggies from your freezer stash. Plus, the chicken thighs don't even have to be defrosted. You can throw them right in frozen solid and they will still be perfect come dinner time. This is great for me because, even though I always have a meal plan for the week, I never seem to remember to take the meat out to defrost the night before.

Look at all those veggies!!

Yum!! :)

Ingredients:

• 6 boneless, skinless chicken thighs
• ¼ cup balsamic vinegar
• 1 ½ tsp dried rosemary
• 2 tsp soy sauce
• 1 tsp sucanat
• 2 medium zucchini, sliced
• 2 medium yellow squash, sliced
• 6 oz sliced white mushrooms
• 1 red bell pepper, stemmed, seeded, and cut into chunks
• 1 yellow bell pepper, stemmed, seeded, and cut into chunks
• 1 red onion, peeled and cut into chunks
• 1 head of garlic, peeled and separated into cloves
• 2 cups finely chopped kale

ONE: Spray crockpot with cooking spray and place chicken thighs in the bottom.

TWO: In a medium bowl whisk together vinegar, rosemary, soy sauce, and sucanat. Add veggies and stir well to coat.

THREE: Dump veggies and remaining sauce into the crockpot on top of the chicken. Cover and cook on low 6-8 hours or on high for 4-5. An hour before serving, stir in the kale and replace the cover. Serve over brown rice or quinoa.

Freeze leftovers in 1-cup portions using the medium/large portions method.

NUTRITION INFO:
Per Serving: 144 Calories (41 Calories from Fat), 5g Fat, 1g Saturated Fat, 37mg Cholesterol, 93mg Sodium, 13g Total Carbohydrates, 3g Dietary Fiber, 4g Sugars, 14g Protein, 66% DV Vitamin A, 162% DV Vitamin C, 7% DV Calcium, 10% DV Iron