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Ready for another addition of my healthy meal plan? Week 72 includes some family favorites, both meat and meatless, all with calorie counts and Weight Watchers SP.

It’s the time of year when school finals for the boys, soccer tournaments and band competitions collide. We all have weeks like that, right? We’re embracing the busy-ness of it all, taking the schedule one day at a time, and relying on easy recipes so we can get healthy dinners on the table.

The keys? First, chopping vegetables at the beginning of the week cuts prep time in cut half each night. And if I have some pre-cooked chicken on hand – either poached chicken breasts, shredded Instant Pot chicken or a rotisserie chicken – I can throw together pasta dishes and dinner salads with the greatest of ease.

What are your best tips for getting dinner on the table on the busiest nights?

In case you missed them, I posted a few new recipes and a list of must-make Instant Pot recipes this week:


Click here for the previous meal plans.

Each week’s meal plan mirrors the way we eat at home – 90% healthy, with the occasional decadent meal thrown in. There will be a mixture of meat and meatless meals, with everything from slow cooker soups and dinner salads to one-pot dinners and breakfast for dinner recipes. A little bit of everything, which is exactly how we eat at our house.

Healthy Meal Plan {Week 72} Monday: Tuesday:
    • Easy Vegetable Soft Tacos -236 calories & 6 Weight Watchers Freestyle SP
    • To beef up the protein count in these tacos, add some chickpeas, black beans or cannellini beans.
Wednesday: Thursday: Friday:
    • Dinner out 🎉
Saturday Sunday:

If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

The post Healthy Meal Plan {Week 72} appeared first on Cookin Canuck.

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Pack your brunch with veggies and flavor by serving up this Vegetarian Frittata recipe, with butternut squash and mushrooms. Also fantastic for as a simple dinner recipe! 128 calories and 1 Weight Watchers Freestyle SP

A great frittata recipe can be life-changing when it comes to putting a healthy brunch or dinner on the table with minimal effort. This vegetarian frittata recipe takes advantage of all of the flavors and nutrients of some of our favorite veggies – hello, butternut squash and mushrooms – while only taking 35 minutes to make.

An added bonus? Leftovers can be reheated the next day (more on that later)!

And the beauty of frittatas, besides the ease of preparation, is that they’re interminably adaptable to almost any palate. If butternut squash and mushrooms aren’t your thing, branch out to other vegetables, such as roasted peppers, zucchini or asparagus (see my asparagus crustless quiche for another version). Or add some chopped ham, turkey sausage or crumble bacon. It’s one of those great clear-out-the-fridge kind of meals.

How do you make a frittata?
  • It couldn’t be easier! If you have an oven-proof skillet, some eggs and seasonings, you can make a frittata.
  • Cook the vegetables: If you are adding vegetables to your frittata, be sure to cook them before adding the eggs. Why? Two reasons. First, the eggs are not cooked for long enough to allow the vegetables to soften, particularly with denser veggies like butternut squash. Second, many vegetables (I’m looking at you, mushrooms!) release moisture when cooking, which will produce a watery frittata.
  • The eggs: In this light frittata recipe, I used a combination of whole eggs and egg whites; however, you can also use exclusively whole eggs. Could you use just egg whites? Sure, but I find that the flavor suffers. Also, you miss out on the protein that egg yolks offer in abundance.
  • The pan: Be sure to use a skillet that is ovenproof. While I used a nonstick skillet (affiliate link) for this recipe, cast iron (affiliate link) is also a great option.
  • Stovetop & oven: Once the vegetables are cooked, add the egg mixture to the skillet. The first stage of cooking happens on the stovetop. Once the eggs are set on the edges and beginning to set on top, which takes about 5 minutes, pop the frittata into the oven. The frittata cooks the rest of the way under the broiler. This takes just a few minutes, so be sure to keep an eye on it.
  • Cut into wedges and serve.
Can frittatas be reheated?
  • Absolutely! I do this all the time and consider the reheating option one of the benefits of cooking frittatas. Serve up part of the frittata for dinner and save the rest for breakfasts over the next couple of days.
  • Cut a wedge of the frittata and place it on a microwave-proof plate.
  • I suggest reheating the frittata on 50% power in the microwave. This should take about 30 seconds, give or take, depending on the strength of the microwave.

What you need for this vegetarian frittata recipe:
  • Eggs: Of course! As mentioned above, I used a combination of whole eggs and egg whites, but you can use all whole eggs if you prefer (7 or 8 eggs should do the trick).
  • Butternut squash: I picked up some pre-cut butternut squash at the grocery store because, honestly, peeling butternut squash is one of my least favorite kitchen tasks. Paying a little more money is well worth sparing myself the aggravation. I cut the butternut squash into 1/2-inch pieces and quickly blanched them in boiling water before sautéing them in a skillet.
  • Mushrooms: Crimini or or white mushrooms will work. Wipe them with a damp paper towel (don’t rinse under water!) and slice thinly.
  • Seasonings: Smoked paprika and rosemary is one of my favorite spice pairings. I use it in these potatoes and even on popcorn (you’ll never eat popcorn any other way once you’ve tasted this recipe!). And don’t forget the salt and pepper, and a sprinkle of fresh parsley.
  • Parmesan cheese: Just a couple of tablespoons will do the trick. If you don’t have Parmesan on hand, feel free to substitute with asiago or Romano cheese.

Other healthy butternut squash recipes:

Hearty Chicken Stew with Butternut Squash & Quinoa {Cookin’ Canuck}
Roasted Butternut Squash & Balsamic Sauce for Pasta {Cookin’ Canuck}
Massaged Kale Salad with Butternut Squash & Roasted Grapes {With Salt & Wit}
Healthy Butternut Squash & Turkey Chili {Hungry Hobby}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:22701a]

This post was originally published on October 11, 2016, and has been updated.

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Vegetarian Frittata Recipe with Butternut Squash & Mushrooms appeared first on Cookin Canuck.

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Chicken stir fry is one of the easiest meals you can throw together at the last minute! This chicken and broccoli version uses minimal oil and is packed with flavor and nutrients. 304 calories and 2 Weight Watchers Freestyle SP

Chicken stir fry was one of the first recipes I ever learned to make. As a newbie in the kitchen, I was able to handle cooking the chicken and vegetables, and making an easy stir fry sauce without too much trouble. That ease of preparation is why stir fries are such a popular option when quick weeknight meals are in order.

Yesterday, I shared a 5-minute Homemade Stir Fry Sauce. The recipe makes 1 cup of sauce, but you will only need half a cup for this chicken stir fry recipe. The rest of the sauce can be stored in the fridge for up to two weeks, which means you have another stir fry in your pocket for your weekly meal plan.

There are a couple of tricks I learned from making previous stir fries that I want to share with you – one for reducing the amount of oil and one for making the cooking process go as smoothly as possible.

When I first made the Chinese Beef & Broccoli Stir-Fry from Gina of Skinnytaste’s first cookbook (affiliate link), I learned a great trick for reducing the amount of oil significantly. Instead of cooking the broccoli completely in the pan, which would require a good deal of oil, blanch the broccoli until tender crisp, then finish off the cooking in the pan. Thank you for that, Gina!

One of the tricks to making stir fry is to use mise en place. What does this mean? Simply state…be organized! Prep all of your ingredients and the sauce ahead of time so that everything is ready to add to the pan at a moment’s notice. I typically use glass prep bowls to separate my ingredients and line them up in the order that I’ll be using them. It makes cooking as seamless as possible!

What you need for this chicken stir fry recipe:
  • Chicken breasts: If you give me a choice, on most days of the week I’ll choose chicken thighs over chicken breasts because they retain so much moisture. However, the marinade (and taking care not to overcook the chicken) in this recipe produces really flavorful chicken breasts. Buy boneless, skinless breasts for less prep work.
  • Broccoli: I typically prefer buying broccoli crowns because I like to include some of stalks, but pre-cut florets are a great time saver.
  • Stir fry sauce: I used a half recipe of my homemade stir fry sauce. Many bottled stir fry sauces tend to contain a lot of fillers, sugar and sodium, so I opt for homemade. Plus, it only takes 5 minutes to make!
  • The marinade: A combination of soy sauce, rice wine (dry sherry works, too) and sesame oil.
  • Aromatics: Ginger, garlic and scallions are a must in any stir fry!
  • Oils: I used a combination of canola oil, which is great for high heat cooking, and sesame oil, which lends a distinct nutty flavor.

How do you make healthy chicken and broccoli stir fry?
  • The first step is to marinate the chicken in a simple mixture of soy sauce, rice wine (or dry sherry) and sesame oil. Fifteen minutes should do the trick.
  • Cue the multi-taking! While the chicken is marinating, bring a large pot of water to a boil, salt it and blanch the broccoli for 45 seconds to a minute. Drain and immediately plunge the broccoli into a bowl of ice water. Hint: Be sure to prepare the ice water before cooking the broccoli.
  • Cook the chicken in two batches so that the chicken browns slightly rather than steaming. Before adding the chicken to the pan, drain off as much of the marinade as possible. Discard the marinade.
  • Cook the aromatics (garlic, ginger and scallions) briefly, then add the broccoli and stir fry sauce. Let it simmer, stirring, until the sauce thickens slightly. That should take just a couple of minutes.
  • Add the chicken and warm it for about 30 seconds.
  • Serve it up over brown rice, cauliflower rice or even quinoa.

Other 30-minute chicken recipes:

Thai Chicken Salad {Cookin’ Canuck}
Chicken Pesto Artichoke Naan Pizza {Cookin’ Canuck}
Healthy Sriracha Shredded Chicken Tacos {Jar of Lemons}
Garlic Mustard Chicken {Tastes of Lizzy T}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:33942a]

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Chicken Stir Fry Recipe with Broccoli appeared first on Cookin Canuck.

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Stir fry sauce is a necessity when putting quick meals on the table! Keep some of this easy, homemade sauce on hand to throw into meat or veggie stir fries on busy weeknights. 44 calories and 2 Weight Watchers Freestyle SP

Stir fry sauce doesn’t last long around our house. If it was up to my older son, he would gladly inhale bowl after bowl of toasted rice doused in this savory sauce. Who could blame him? Salty with a tiny bit of sweetness, and all of those elusive umami-type flavors that make you say, “More, please!”

Stir fries make a regular appearance on my healthy meal plans. Since they are often touted as the ultimate meal prep dinner ideas – quick and easy! – it makes sense to make enough stir fry sauce for at least a couple meals and store the extra in the fridge. If sealed well either in an airtight plastic container or a mason jar, the sauce should last for up to 2 weeks. That means less work for you when it’s time to cook dinner.

How to make stir fry sauce:
  • Whisk all of the ingredients together in a medium bowl until completely combined. Alternatively, put all of the ingredients in a mason jar, do up the lid and shake until combined.
  • Soy sauce: This is the one ingredient that is found in almost all homemade stir fry sauce recipes. Below I talk about gluten free alternatives.
  • Water or broth: Many recipes call for chicken or vegetable broth. However, in this recipe, I find that water works well to dilute the flavors and extend the sauce without adding additional sodium.
  • Agave nectar or honey: A little sweetness is a necessary balance for all of the salty ingredients. If you’re aiming for a vegan stir fry sauce, be sure to use agave nectar rather than honey.
  • Cornstarch: This is used to thicken the sauce, which happens as the sauce simmers. Flour or arrowroot powder are good alternatives. Arrowroot is gluten free and contains folate, which gives it a nutritional edge. It can be purchased here (affiliate link).
  • Sesame oil: Just a little dab will do you! Or something like that. But truly, a little sesame oil goes a long way. The flavor is unmistakable and adds a richness to the sauce. It can be purchased in most grocery stores or here (affiliate link).
  • Rice vinegar: While white wine vinegar would be an okay substitute, rice vinegar is most commonly used in Asian cooking and has a distinctive flavor. It can be purchased in most grocery stores or here (affiliate link).
  • Chili garlic sauce: My favorite ingredient for adding a little bit of garlicky spice! I use this in peanut sauces, stir fries and soups several times per week. It can be purchased in most grocery stores or here (affiliate link).
  • Flavors can be varied by playing around with other common sauce ingredients, such as coconut milk, oyster sauce, black bean sauce, hoisin sauce and peanut butter.
How to make a gluten free stir fry sauce:
  • The main culprits of gluten in stir fry sauces are ingredients that include soy sauce, which has wheat, and thickeners.
  • For example, oyster sauce, black bean sauce and hoisin sauce, which are common stir fry ingredients, commonly contain soy sauce.
  • The solution? Swap any soy sauce with tamari (affiliate link), which is wheat-free and gluten-free soy sauce. Also, gluten free (GF) versions of oyster sauce, black bean sauce and hoisin sauce are available.
  • For thickeners, swap flour with gluten free ingredients, such as cornstarch or arrowroot.

Easy stir fry recipes:

Chinese Beef & Broccoli Stir-Fry {Cookin’ Canuck}
Spicy Green Bean Stir Fry {Cookin’ Canuck}
Healthy Egg Roll Stir Fry {Family Fresh Meals}
20-Minute Vegetable Stir Fry {Table for Two}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:33944a]

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Stir Fry Sauce Recipe {Homemade} appeared first on Cookin Canuck.

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Ground turkey recipes are a great way to lighten up your dinnertime meals. With the right ingredients, they can explode with flavor, with a fraction of the fat. Dive into these 15 ground turkey recipes to make dinnertime easy and healthy.

Ground turkey recipes are in regular rotation around our house. In fact, we always have a few packages of the quick-cooking meat stashed in our freezer for quick, healthy dinner recipes. I’m sharing some of my favorite easy ground turkey recipes with you here, ranging from casseroles to soups to stir-fries.

But how do you know whether to choose regular, lean or extra lean ground turkey? And how to you compensate for the flavor loss when you use a meat with less fat? I’m covering those questions and more in my cooking tips below.

How many calories are in ground turkey?
  • That all depends on whether you’re talking about ground turkey, lean ground turkey or extra lean ground turkey.
  • Ground turkey is defined as 85% lean/15% fat and clocks in at about 220 calories and 19 grams of protein for a 4-ounce serving (raw).
  • Lean ground turkey is defined as 93% lean/7% fat and there are about 170 calories and 21 grams of protein per 4-ounce serving (raw).
  • Extra lean ground turkey is defined as 99% lean/1% fat and there about 120 calories and 26 grams of protein per 4-ounce serving (raw).
  • All types of ground turkey have 0 grams of carbs.
When to use regular ground turkey and extra lean ground turkey:
  • The fat content in ground turkey typically depends on the part of the turkey that is used in the mixture. While extra lean ground turkey is typically made exclusively from turkey breasts, the regular and lean versions usually incorporate some turkey thigh and drumstick meat with the breast meat.
  • Because the fat content varies so significantly between the three types, the flavor and the way the meat cooks also varies. Less fat = less flavor. And ground turkey containing more fat will shrink (think: burger patties) when cooked because some of the fat is rendering out.
  • I typically use lean (93/7) ground turkey because I find that it’s a good balance between lean-ness and flavor.
  • That being said, a general rule of thumb to follow is to use extra lean ground turkey for sauces (less moisture is compensated with the other sauce ingredients) and regular or lean ground turkey for meatballs and patties.
How to give ground turkey more flavor:
  • As with any lower fat cooking, aromatics, spices and herbs are your friends.
  • Be sure to season the meat properly with salt. If you have time and think of it, season the ground turkey ahead of time to allow the salt to seep into the ground turkey. (If you’ve read Salt, Fat, Acid, Heat (affiliate) – highly recommended! – or watched the accompanying Netflix series, you know the power of salting ahead of time!)
  • Don’t skimp on spices and herbs! If you have a favorite recipe that uses ground beef or regular ground turkey and are switching to a ground turkey with a lower fat content, increase the amount of spices and herbs slightly to compensate for the flavor loss that comes with using leaner meat.
  • Don’t forget the acid. A squeeze of lemon or lemon, or a dash of vinegar can do wonders to brighten up the flavor of any dish.

If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

Healthy Ground Turkey Recipes:


The recipe => Turkey Taco Stuffed Sweet Potatoes – 226 calories & 5 Weight Watchers Freestyle SP


The recipe => Ground Turkey Stir-Fry with Green Beans & Kale – 203 calories & 1 Weight Watchers Freestyle SP


The recipe => Southwestern Turkey Rice Casserole – 267 calories & 5 Weight Watchers Freestyle SP


The recipe => Italian Turkey Meatball Recipe in Tomato Sauce – 336 calories & 5 Weight Watchers Freestyle SP


The recipe => Pesto Turkey Tortellini Soup – 230 calories & 4 Weight Watchers Freestyle SP


The recipe => Homemade Turkey Breakfast Sausage – 112 calories & 3 Weight Watchers Freestyle SP


The recipe => Slow Cooker Turkey & Potato Soup – 186 calories & 4 Weight Watchers Freestyle SP


The recipe => Sloppy Joe Cauliflower Rice Recipe – 246 calories & 6 Weight Watchers Freestyle SP


The recipe => Italian Turkey, Potato & Zucchini Meatloaf – 152 calories and 5 Weight Watcher Freestyle SP


The recipe => Crockpot Meatballs with Blackberry Chili Sauce – 115 calories & 3 Weight Watchers Freestyle SP


The recipe => Greek Turkey, Rice & Feta Casserole – 270 calories & 6 Weight Watchers Freestyle SP


The recipe => Turkey Taco Stuffed Spaghetti Squash – 319 calories & 3 Weight Watchers Freestyle SP


The recipe => Bolognese Sauce with Turkey & Chicken Sausage – 129 calories & 3 Weight Watchers Freestyle SP


The recipe => Grilled Turkey Burgers with Curry Hummus – 255 calories & 6 Weight Watchers Freestyle SP


The recipe => Asian Meatball & Avocado Flatbread Sandwich – 341 calories & 9 Weight Watchers Freestyle SP

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post 15 Ground Turkey Recipes & Cooking Tips appeared first on Cookin Canuck.

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It’s time for Week 71 of my Healthy Meal Plan. Both meat and meatless recipes are included, all with calorie counts and Weight Watchers SP.

I’m coming off the indulgence of my birthday last weekend – aka, the most decadent grilled cheese sandwich you’ll ever meet, sea salt brownies and a sushi feast. I dove in with abandon and virtually zero guilt, but was more than ready to get back to lighter eating the next day. This body can only take so much indulgence!

Now that the holidays and my birthday are behind me, and the kids are back to school, we’re settling into our regular routine of weeknight meals, quick and healthy breakfasts and tempering the afternoon munchies. As much as I love the holidays, there’s something comforting about returning to regular meals (and more sleep!) Time to dive back into meal planning.

In case you missed them, I posted a few new recipes and a list of must-make Instant Pot recipes this week:


Click here for the previous meal plans.

Each week’s meal plan mirrors the way we eat at home – 90% healthy, with the occasional decadent meal thrown in. There will be a mixture of meat and meatless meals, with everything from slow cooker soups and dinner salads to one-pot dinners and breakfast for dinner recipes. A little bit of everything, which is exactly how we eat at our house.

Healthy Meal Plan {Week 70} Monday: Tuesday:
    • Shrimp Cauliflower Fried Rice – 225 calories & 2 Weight Watchers Freestyle SP
    • I typically serve this fried rice on its own because it has it all! If you want to add a little more bulk and get an extra dose of greens, stir in some spinach leaves until just wilted.
Wednesday: Thursday: Friday:
    • Dinner out 🎉
Saturday Sunday:

If you make any of these recipes, I’d love to see them on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find your photos.

The post Healthy Meal Plan {Week 71} appeared first on Cookin Canuck.

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Buttermilk dressing is a great way to add some decadence to a salad without going overboard on calories and fat. This one is flavored with Dijon and dill, and is just 19 calories and 0 Weight Watchers Freestyle SP for 2 tablespoons!

When I first posted my Ultimate Summer Salad recipe, it was dressed with a light buttermilk dressing. This light buttermilk dressing recipe, to be exact! A couple of readers emailed to ask if I would post the dressing recipe separately so they could save the recipe separately to use with any salad. Ask and you shall receive, my friends!

The beauty of buttermilk dressings is that they are a fantastic base for a number of flavorings. For example, I like to mix it with fresh basil to dress a potato and green bean salad or spice things up with sriracha to drizzle over a sweet potato hash.

While many dressings with buttermilk involve sour cream or mayonnaise, I lightened things up with Greek yogurt and added some zesty flavor, thanks to Dijon mustard and some fresh lemon juice.

Play around with adding herbs (such as basil, dill, rosemary or thyme) and spices (such as cumin or smoked paprika) to suit the salad or dish you’re serving. You could even stir in some sriracha sauce, chili garlic sauce or mango chutney for different flavor profiles.

What you need for this light buttermilk dressing recipe:
  • Yogurt: To lighten things up, I used plain nonfat Greek yogurt.
  • Buttermilk: Low-fat buttermilk is a great option for light, creamy dressings. Be sure to shake it well before using as it has a tendency to separate.
  • Dijon mustard: An ingredient that I use with abandon in both creamy dressings and vinaigrettes. Just a couple of teaspoons will do.
  • Agave nectar or honey: You don’t need much to offset the tartness of the yogurt and buttermilk
  • Lemon juice: The brightness of citrus juice is a great addition to dressings and soups.
  • Dill: Strip the delicate leaves off of the stalks and mince with a sharp knife. If you prefer, substitute basil.

How long does buttermilk dressing last?
  • This depends primarily on the expiration date of the yogurt and buttermilk that you’re using. Use the freshest ingredients possible and you should have a dressing that can be stored in the refrigerator for a week.
  • I like to store my dressing in a mason jar, with the lid tightly screwed on. Be sure to use a clean spoon to dip into the dressing when serving.
Other healthy dressing recipes:

Light Avocado Green Goddess Dressing {Cookin’ Canuck}
How to Make a Vinaigrette (Balsamic) {Cookin’ Canuck}
3 Minute Skinny Caesar Dressing {Laughing Spatula}
Raw Apple Cider Vinaigrette {Detoxinista}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:33988a]

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Light Buttermilk Dressing Recipe with Dill appeared first on Cookin Canuck.

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A great chicken soup recipe is a must for any household, particularly during the cold and flu season! The fiber in this recipe is pumped up with the addition of quinoa and vegetables. 212 calories and 3 Weight Watchers Freestyle SP

As many of us are freezing of our behinds in these winter temperatures, I thought it was high time for another soup recipe. And nothing is better for warming the soul and the belly than a hearty chicken soup recipe.

And since many of you are walking, running, skiing and snowshoeing in these frigid temps and burning some serious calories (or logging your 10,000 steps or strength training), I knew it needed to be something that was not only warming and satisfying, but would also fuel you with whole grains and lean protein.

Enter…chicken quinoa soup with plenty of veggies to help meet your daily fruit and veggie goals.

How do you make easy chicken soup?
  • This soup follows a basic formula, which makes it easy to switch up the ingredients depending on what’s available in your fridge and pantry. Also, it just uses one large saucepan, which means less dishes to clean!
  • Start by sautéing the chicken in the saucepan with some olive oil until the chicken just turns white on the outside. It will cook more in the simmering stage. Transfer the chicken to a bowl and set aside.
  • Next, sauté the veggies and herbs. In this case, that’s shallots, carrot, celery and dried thyme.
  • Stir in the dry quinoa, broth and chicken, bring to a boil, then lower the heat to a simmer, cover the pan and cook until the quinoa is tender, about 15 minutes.
  • Add the peas in the last few minutes so that they don’t become overcooked and start to shrivel.
  • Feel free to switch out a small pasta, such as ditalini or orzo, for the quinoa. If you decide to sub the quinoa with a longer-cooking grain, such as barley or farro, hold off on the adding the chicken until the last 10 to 15 minutes so that it doesn’t become tough. Also, you’ll need to increase the amount of broth to compensate for any evaporation during the longer cooking time.
  • You’ll likely have leftovers. If you don’t feel like slurping up the rest for lunch the next day, the soup freezes well.

What do you need for this chicken soup recipe?
  • A large saucepan: If you’re hoping to cut back on the amount of olive oil you use, either a nonstick saucepan (affiliate) or a ceramic saucepan are the way to go. That being said, a stainless steel one works just as well – you might find you need to lightly coat it with cooking spray or increase the olive oil.
  • Olive oil: Since you’re just using it to sauté the chicken and vegetables, a light olive oil (rather than a really flavorful drizzling olive oil) will do.
  • Vegetables: Shallots, carrots, celery and garlic all add flavor for the base of the soup. Frozen green peas are added at the end.
  • Chicken: I used boneless, skinless chicken breasts in this recipe, but chicken thighs – or a combination of the two –  would also work well.
  • Chicken broth: I used a regular, fat-free chicken broth for this recipe. If you’re watching your sodium, swap it with a reduced sodium broth.
  • Seasonings: Simple as can be! Dried thyme, salt and pepper.

Other healthy soup recipes:

Thai Noodle Soup with Shrimp & Cabbage {Cookin’ Canuck}
Whole Wheat Orzo, Cauliflower & Kale Soup {Cookin’ Canuck}
Black Bean & Butternut Soup {Sprouted Kitchen}
Sweet Potato, Carrot & Red Lentil Soup {Green Kitchen Stories}

If you make this recipe, I’d love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I’ll be sure to find it.
[simple-recipe:13369a]

This recipe was originally published on January 8, 2014, and has been updated.

Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

The post Chicken Soup Recipe with Quinoa & Vegetables appeared first on Cookin Canuck.

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