Easy Egg White Frittata. {Low Carb, Low Fat, High Protein}

October 25, 20171 Comment

Easy like Sunday morning low carb low-fat frittata

Before we get going, I have to get something out of the way.

Carbs are not bad.

Fats are not bad either.

There are no bad foods.

(Go ahead and reread those. I’ll wait. It’s important)

Now, this recipe is low in both carbs and fat not because you should avoid them but so it customizable for any meal plan.

Need more carbs with your breakfast? Pair with a side of fruit or sprouted grain toast.

Need more fat with your brekkie? Then have some avocado with it. Or even a slice of bacon.

Now that we got that out of the way let’s get to it.

Easy like a Sunday Morning Frittata

3 oz, Canadian Bacon, diced
25 cup, shredded cheddar cheese (use fat-free or low fat if YOU want to keep the dish lower in fat)
4 oz, Tomatoes chopped ( I like to use cherry)
2 Cup Zucchini grated
24 ounces, Egg White (if you wish to add whole eggs, remove 2 oz of whites for every whole egg)
¼ cup fresh basil, torn

Preheat oven to 350.

Grate the zucchini. I like to use the grater attachment on the food processor, but a box grater will also work. Once grated place in a strainer and toss with 1 tsp kosher salt. Set aside while prepping the rest of the ingredients.
Using a paper towel run the inside of cast iron skillet with olive oil.
Heat pan over medium-high heat. When hot add diced Canadian Bacon.
Meanwhile, beat the egg whites.
Using a paper towel or a tea towel, squeeze out all the excess water from the grated zucchini.
Add tomatoes and zucchini to skillet.
Allow veggies to cook for about 3 mins.
Pour whites in the skillet.
Sprinkle cheese over the top
Place in the oven and bake for about 30 minutes. It is down when the middle is fully set.
Remove from oven, let cool for at least 5 min and top with torn basil.
Eat and enjoy!

Nutrition info for ¼ the skillet: 145 calories gram fat, 4 grams carbs and 26 grams protein

Low Carb and Low fat

Cinnamon Bun, 5 Minute, High Protein Mug Cake

July 31, 2017July 31, 2017Leave a comment

Mug Cake Monday again!

Today we have a high protein, 5-minute cinnamon bun mug cake.

5 minute, high protein, cinnamon bun mug cake!

Just like last week’s mug cake, this baby can be made in the microwave in just over a minute and they are a great pre workout meal. (If you missed last weeks, we had a double chocolate peanut butter one you can go check out here.)

I am a big advocate for fueling your workout. Optimally, 1-2 hours before your workout you should have a meal that consists of carbs and protein. In most cases 25-50 grams of carbs, 15-30 grams of protein and less then 10 grams of fat. This mug cake fits the bill. Plus, it is freaking delicious.

This mug cake has 14 grams of protein, for those who need more pre workout, a scrambled egg white or a glass of skim milk is a perfect accompaniment.

By supplying your body with fuel before your workout, you are more likely to work out harder and in turn get a better workout, than if you were to do it fasted. Multiple studies have shown there is no great benefit to fasted training. [1][2]

Again, I used Kodiak Cakes power cake mix since it is higher in protein. You can use any pancakes mix that you want, just know it will alter the nutritional breakdown. I have even made these with Enjoy Life’s allergy free pancake mix and they came out great.

5 min Cinnamon Bun Mug Cake

Cooking spray

½ cup Kodiak power cake mix

1 tsp coconut sugar (any sweetener of choice will work here)

½ tsp cinnamon

1/8 tsp salt

1 tsp melted coconut oil

¼ cup cashew milk (and dairy like beverage would work)

1/2 tsp vanilla extract

1 tsp coconut sugar

½ tsp cinnamon

Generously spray the insides of a large microwave safe mug with cooking spray.
Mix in pancake mix, 1 tsp sugar, ½ tsp cinnamon, and salt.
In separate microwave safe cup mix milk, oil and vanilla. Heat in microwave till coconut is melted.
Add the liquids with dry ingredients. Gently mix till just combined, making sure in mix in all the dry power off the bottom of the mug but do over stir!
Top with additional cinnamon and sugar and cut in with a knife.
Microwave at 75% power for 90 seconds.
Let stand for 1 min, then enjoy!

Nutrition for one mug cake: 275 calories 41 carbs 8 fat and 14 protein

Works Cited

[1]Paoli A1, M. G. (2011). Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. Int J Sport Nutr Exerc Metab, 48-54.

[2]Schoenfeld B., A. A. (2014). Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr, 54.

5 Minute, High protein Cinnamon BunMug Cake

Plant Based Protein Powder Review

June 29, 2017June 30, 2017Leave a comment

Let’s be honest it is no secret that plant based protein powders can taste like butt. It is easily the number one complaint I hear about them. The number two complaint is the belief that plant based proteins are not as healthy as animal based ones. It’s time to put those complaints to rest.

Strawberry Banana smoothie made with our new favorite plant based protein powder

My kids and I went on a mission taste tested over 20 plant based protein powders in hopes of finding a good one. It was A LOT harder than expected. We ended up having to take an extended break from testing tasting, because some of the powders were just so bad the kids began refusing to try any more. In the end we did find a couple that not only we liked, but they now are in regular rotation in our diets. Scroll on down to see our picks.

First off, its important to know: no matter what your goals are, consuming adequate amounts of protein is imperative. Regardless, if you are aiming for fat loss, muscle gain, better performance or just to look better/feel better you need protein. (For more info on protein in the diet, including how much you should eat, check out my previous article here).

But why powdered protein?

Powdered protein supplements can be helpful when you struggle to get enough protein in your diet from whole foods. (*You should always aim to meet your needs with whole 1^st first!)

They are just so dang convenient. What other protein can you just throw in your gym bag or purse and go? Chicken breast? Not quite.

Are plant based proteins as good as animal based?

Short answer, yes. The biggest con is their taste and texture. They tend to taste like dirt and have a gritty mouth feel (hence why we went on this massive taste testing mission. The good news we did discovered one that tastes good, doesn’t have a funky after taste and isn’t gritty)

Plant proteins may not be as rich in some amino acids as animal proteins, like whey and egg. They also are slightly less digestible. Proteins are evaluated on a scale from 1-0 based on their amino acid content and digestibility known as their protein digestibility-corrected amino acid score (PDCAAS). The animal based ones (whey, egg, casein) all score a 1, as does soy. However, the plant based sources score a little lower. Pea isolate is .89, and rice is .5 and hemp is a .46

What about complete protein? So, the bro at your gym told you they are waste because they are not a complete protein? Tell that bro to read up in his science. True some do not have complete amino acid profile when they are consumed alone. (Complete amino acid profile means they contain the 9 essential amino acids. Essential amino are the ones we must get from our diet, as our body cannot make them.) As long as you are eating a variety of protein sources, you will get all the amino. If this is something that especially concerns you, look for powders that have combined pea and rice as they each supply the other’s lacking amino acids and together make a complete protein. Or consider soy. Soy is a complete protein on its own.

Ok then, knowing all this why choose plant based protein?

Allergies, intolerances, variety, ethical reasons.

If you are allergic or intolerant to animal proteins, you will need a plant based one.

You probably already know if you are allergic to an animal protein but just in case if you experience any of the following: hives, itching, eczema, tightness in throat, swelling then those are clear sign you need to avoid that protein (and consult with a medical doctor, duh)

If you are lactose intolerant. If you experience nausea, diarrhea, abdominal pains or excessive burping or flatulence after consuming a dairy based protein, you may be lactose intolerant.

If you find yourself feeling bloated, stuffy/congested, excessive mucus production or general stomach upset after consuming a protein powder (dairy especially) those are all signs you may be intolerant.

And ethical. Many people choose to avoid animal based proteins based on ethical and environmental beliefs.

In the end, variety is the spice of life. As long as you get a variety of sources of protein throughout your day you are golden. Not only will your decrease your risk of developing intolerances you also will get a balanced nutrition.

You can develop intolerances later in life, so just because you did well with dairy in your 20’s doesn’t guarantee you can handle in in your 40’s. There are studies out there showing people who do not have variety in their diet (especially with protein) are more opt to develop intolerances later on. So mix it up.

What to look for when picking a plant based protein?

Watch out for powders called meal replacement powders (MRE). Usually they will be very high in carbs/ sugars and fats. I am in the camp of adding in my own carbs and fats to my personal liking or needs. Also this enables us to mix it up not get bored with any one flavor. Chocolate peanut butter today strawberries and cream tomorrow! Also since plant based powders tend to taste like dirt, a lot of companies will add in extra sugars and fats to help make them more appeasing.

Watch those ingredient lists, especially if turning to plant based proteins due to intolerances or allergies. Many brands have a huge list of extra ingredients. Anything from a complete vitamins and minerals to a bucket list of “super foods”. The longer the list the bigger the chance of having a reaction. (FYI if you are also avoiding gluten, be very wary of any product that contains wheat grass. And a lot of these powders do contain wheat grass. Long story short it is VERY difficult for a company to produce truly gluten free wheat grass. But that is another story for another day)

Our Winner winner vegan dinner.

We decided to only test pea, rice and hemp brands and skip soy proteins. Many people who are intolerant to dairy are also intolerant to soy. Also soy proteins just don’t taste as bad as the other plant based powders.

All taste tests were conducted the same. One serving protein of vanilla flavored plant based protein mixed in a blender with 1 frozen banana, 1 cup frozen strawberries and 6-10 oz. plain unsweetened cashew milk.

In the end the family unanimously agreed that Garden of Life SPORT was the winner. (Be warned, however, there were two other Garden of Life brand proteins that ranked as the worst).

This protein was tasty enough, we were even able to use it in making a healthier, higher protein, lower carb Chex Muddy Buddies by subbing out half the powder sugar with protein powder.

A higher pro, lower carb muddy buddies by subbing 1/2 the powder sugar with Garden Of Life plant based protein powder.

Runner up:

Vega One All-in-one came in second place. I personally was not a fan, but the kids were ok with it. I felt it has a funky after taste. Who knew I would be the picky one in this.

In the end remember:

Variety is good.

Don’t have to be vegan or vegetarian to benefit from including plant based proteins.

And contrary to internet bro science you can still gain lean muscle mass while consuming plant based proteins.

Just watch those ingredient list and nutritional breakdowns.

One Pan Roasted Brussels Sprouts, Sweet Potatoes, Canadian Bacon and Egg Breakfast (Paleo friendly, Wheat free, Dairy free)

May 11, 2017May 11, 2017Leave a comment

Mornings are tough. Eating healthy in the mornings can be even tougher. The real trick to a smooth morning is prepping as much as possible the night before.

Since we don’t need to make the morning any more hectic, this recipe only dirties one pan. Less clean-up is always a win. Plus, it doesn’t require constant supervision while cooking. Freeing you up to do other, more important things. You know, like convincing children to put on their clothes. Or taking a shower.

For this one pan brekkie, prep the Brussel sprouts, sweet potatoes and ham the night ahead. You can even prep the ingredients a few nights ahead of time. The trick is using time when you have it available. I personally like to do some prep work every night while I am cleaning up from dinner. The kitchen is already in disarray so I won’t have to clean it twice.

But veggies for breakfast?!

We really need to be eating vegetables at every single meal. Yes, that includes breakfast. Not only do they provide much needed micronutrients (vitamins, minerals and phytonutrient) they also can help us feel full and have less cravings later in the day.

Vegetables are relatively low in sugar while being high in water and fiber. Both water and fiber can help us to feel full. When we feel and satisfied not only are we less likely to overeat. Also when we regularly include fibrous veggies in out meals we naturally will eat less of the more calorically dense foods.

Where’s the grain?

Not everyone does best with grains based breakfasts. Some people find, when they start their day off with certain foods, even if they are generally considered healthy, their cravings are more ravishing all day long. The trick is to experiment and find what works best for you. You may find that by omitting grains (cereals, toast, oatmeal) you feel better. Or perhaps, you may feel hungry all day long if you forgo your usual grain based breakfast. Try both and find what works well for you. If it turns out you need those grains in the morning, just swap out the sweet potatoes in this recipe for a slice of toast.

One Pan Brussels Sprouts, Sweet taters, Canadian bacon and eggs

1 lbs Brussel sprouts

1 Tb olive oil

Salt

2 cups chopped diced Sweet potatoes (about 200 grams, or one large)

8 oz Canadian Bacon (look for a lower fat variety, like Niman Ranch or Boars head)

4 Eggs

The night before:

Chop clean and prep the Brussel sprouts. Cut the bottom of and cut in half. Throw in the fridge. Peel and dice the sweet potatoes. Throw in pot of water and boil till JUST for tender. (I like to do this to a bunch of potatoes, then I have them ready all week long). Chop the Canadian bacon. Place all prepped items in fridge.

In the morning:

Preheat oven to 400. Toss brussels sprouts with olive oil and salt. Spread out on pan, in a single layer. Put in oven for 15 mins. This is a great time to hop in the shower, make coffee or try and convince the children to put clothes on.

After 15 mins give them a stir. Toss in Canadian bacon and sweet taters. Cook for 10 mins.

Remove from the oven and make four wells, and spritz the wells with cooking spray. Crack eggs in to wells and put back in the oven. Depending on how you like your eggs cook 5-10 mins. (I found at 10 minutes the yolks were fully set)

Nutrition for ¼ the pan:

298 calories. 28 grams of carbohydrates. 11 grams of fat. 25 grams of protein.

one pan roasted

Simple Extra Crispy Oven Roasted Chicken Quarters

April 26, 20171 Comment

Poor, poor chicken. It gets so hated on. Too dry. Too plain. Too boring. Well yeah, I suppose it could be all those things if you don’t do anything to it and just threw it in the oven. With a little creativity chicken can be great again.

One of the problems with chicken, is we tend to always reach for the same cut of meat. It is a good idea, not only for the taste buds, but also for our bodies to mix that up once in a while.

The extra crispy skin on these chicken leg quarters make it extra tasty.

Dark meat gets a bad rap as being less healthy then white meat. While dark meat does have more fat, it also has more iron, zinc, niacin and riboflavin. Plus, it does not have a huge amount more fat. 100 grams of chicken leg, roasted without the skin has 8 grams. While 100 grams of cooked chicken breast without the skin has 4 grams. The trick here is not to serve chicken legs with a fatty side dish. If you are serving chicken legs, you need to consider the meat your protein and fat source for the meal.

Now about that chicken skin. It is crispy and delicious. It’s super fatty and unhealthy, or is it?

One chicken leg roasted with the skin on has 9 grams of fat (3 grams coming from saturated fat) and that same chicken leg cooked without the skin has 5 grams of fat (1 gram saturated). So, yes it does have more fat, but not tons more. In the end, it really is ok to eat the chicken skin occasionally!

If you are still uncomfortable with that amount of fat you can do skinless. Just do not by the overpriced skinless meat. Remove the skin yourself and you can save quite a bit of money. I find it easiest to grip the skin with a paper towel and pull. However, when roasting or grilling the meat I advise you do not remove the skin off before cooking. Cooking with the skin intact helps keep the meat tender and flavorful. You can remove it prior to eating.

Below is my simple chicken quarters recipe, but it would also work for chicken breast. You might balk at the use of dill here, but it goes really well with the soy sauce. I promise. The soy sauce helps to make the chicken skin extra flavorful and crispy. If you are planning to remove the skin before eating then, make sure you put the seasoning UNDER the skin.

Simple Roasted Chicken Quarters

4 skin on, bone in chicken leg quarters
soy sauce, about 1/3 cup
½ teaspoon garlic powder
½ teaspoon onion powder
¼ teaspoon dried dill weed

Preheat oven to 375.
Using paper towels pat dry the chicken. Gently slip one finger between the skin and the meat and loosen the skin from the meat. Making sure skin still stays attached.
Place chicken pieces on large glass baking dish.
Using a marinade brush, brush under the skin with soy sauce.
Brush entire legs with remaining soy sauce. (You don’t need to use all the soy sauce. Just until the chicken has been completely painted)
Sprinkle with seasonings. (If you plan to not eat the skin, put the seasoning under the skin)
Place on middle rack and bake for 45 mins to 1 hour.
If the skin did not crisp up, increase oven temp to 400 and continue to cook for about 5 to 10 mins. Keep a close eye on it so the skin doesn’t burn.
Chicken is done when it reaches an internal temp of 165.

Crispy Oven RoastedChicken Leg quarters

Low Carb High Protein Make Ahead Lasagna Jars

February 21, 2017Leave a comment

These little lasagna jars are not only healthy and tasty but also incredibly easy to prepare. They make a great meal prep option. They can be stored for months in the freezer or kept in the fridge for 3 days. I personally like to keep a few in my freezer as an option for those days where things do not go as planned and I need a quick meal. Just knowing they are in there keeps me from ordering take out or going to a drive through.

Instead of noodles, this recipe uses zucchini. I found slicing the zucchini thinly gave it the best texture. You can use a mandoline slicer or a shop knife.

Zucchini

While I used a jarred marinara (Amy’s brand) you could easily use homemade it you want. Either way, make sure to pick a lower sodium and lower sugar option.

The most important aspect of this recipe is what you choose to store the lasagna in. If you plan to freeze these, make sure you use a freezable container. Also, it is helpful to use containers that are oven safe, that way they can go straight in the oven without dirtying another dish. Wide mouth mason jars, Pyrex glass storage containers or Glasslock containers all work. Just make sure you don’t put a frozen dish right in the hot oven, the abrupt temperature change can make the glass crack or shatter.

Makes 6 pint sized mason jar servings.

1 lb extra lean (99% lean) ground turkey
½ onion, finely diced
2 cloves, minced
1 jar Marinara Pasta Sauce (look for a lower sodium and lower sugar variety, I like Amy’s brand)
3 Tb egg white
1 cup low fat cottage cheese
1 medium zucchini
¾ cup part skim shredded mozzarella
chopped fresh basil

Using a mandoline, thinly slice the zucchini. You can slice by hand, but the thinner the better.
Spritz large skillet with cooking oil and sauté onion till translucent.
Add ground turkey and brown.
Add minced garlic, and cook for 1 min.
Pour in marina sauce
Meanwhile in a small bowl, combine cottage cheese and egg white.

Assembling jars

Line up 6 containers. And layer half the zucchini slices in the bottom of the jars.
Next add cottage cheese mixture to each jar.
Then add meat and sauce.
Repeat with remaining cottage cheese and then sauce mixture.
Top with half the zucchini slices.
If you plan to cook them immediately, top with cheese, about 2 Tb per jar, and bake at 350 for 15 mins. Or until the mixture is bubbly and the cheese is melted.Otherwise store in the fridge for 3 days or in the freezer for 3 months.Top with cheese before cooking. (And I recommend defrosting before cooking if frozen.) You can bake for 20 minutes at 350. Or use the microwave (keep in mind the cheese won’t get all crispy and brown in microwave)
Sprinkle with fresh basil and enjoy!

Nutrition for 1/6 the recipe:

Calories: 238 Fat: 8 grams Carbohydrates: 12 grams Protien:31 grams

low-carb-high-protein-2

Overnight Chia Seed Pudding, plus 4 flavor variations

January 31, 2017Leave a comment

My overnight oats happen to be one of my most popular recipes. However, we don’t always need that high amount of carbs in the morning. I set out to create something similar with a lower carb content. I realized there are lots of savory lower carb breakfast dishes out there, but not as many sweet ones.

Vanilla Almond Blueberry Overnight Chia seed pudding with a dollop of cashew cream

Now do not get me wrong, carbs are not bad. I am not low carb, anti carb or anything of the like. (I actually love carbs, but that is another article for another time) Sometimes, however, we do need some lower carb choices. (FYI these are not LOW CARB recipes, just LOWER carb)

Here is an example of a handful of times when I might encourage lower carb meals:

During carb cycling. Carb cycling is when someone consumes a higher amount of carbs 2-3 days a week and a lower amount of carbs on the remaining days. (I personally carb cycle, and need a lower carb option for my low carb days.)
When stacking carbs around workouts: For many people consuming their vast amount of carbs either before or after their workouts is helpful from both a performance and aesthetic perspective.
Ladies in menopause/perimenopause. Sorry ladies, but as we enter menopause we can no longer tolerate the same amount of carbohydrates due to dropping estrogen and its effects on insulin.
Carb back loading, that is when someone saves the majority of their carbs for later in the day.The belief by consuming in the evening hours you are more likely to store the carbohydrates as glycogen instead of fat. (This premise also requires evening workouts)
When people who have a lower threshold for carbs. We all have our own individual amount of carbs that we do best with. (The trick is figuring out your own threshold. You really need to find the highest amount you can eat, without gaining fat mass)

The basis for these recipes is chia seeds. If you are not familiar with chia seeds, do you remember chia pets? Yep those hair like sprouts were growing from chia seeds. When chia seeds are mixed with a liquid they form a gel like substance, which is what gives these puddings their pudding like consistency. Chia seeds are very high in fiber, contain a decent amount of calcium and magnesium and provide some omega-3 ALA. Due to their very high fiber content, they can help to keep you feeling full and stratified for a long period time, which is part of what makes them great for breakfast.

Chocolate Peanut butter Overnight Chia Seed Pudding

Since I needed different options for different people I came up with these sweet chia seed puddings. These bad boys work much like my overnight oats. Put everything in a small mason jar, stir really good, and let it sit overnight (up to 5 days). Save the toppings (especially the fruit) to throw on top right before you eat them. I experimented with some cashew cream for the first time and it goes really (REALLY) well with some of the flavors, especially the vanilla-almond-blueberry.

Blackberry Overnight Chia Seed Pudding

I made these puddings with Fairlife* milk to help keep the protein content up, but they still need a little more protein with them if they are to be consumed with breakfast. You can add a side of egg whites, lean breakfast sausage, Canadian bacon, ½ a protein shake or whatever your little heart desires (just keep it lean).

*Fairlife milk is un ultra-filtered dairy milk. It contains 6 grams carbs 13 grams protein, instead of the 12 grams carbs and 8 grams protein found in standard skim dairy milk. You can replace this with any milk of your choice, just note it will change the macros. I highly recommend choosing something high in protein, like a ½ scoop protein powder

It almost feels wrong eating these for breakfast, since they are so decadent. If you are not a sweets for breakfast kind of person these also make a great mid-day snack or before bed sweet (yes you can eat before bed, and many actually would benefit from eating before bed).

Go ahead and make these delicious treats and let me know what you think.

Chocolate-Matcha Raspberry Overnight Chia seed Pudding

Chocolate-Matcha Raspberry

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp maple syrup

1 Tb cacao or unsweetened dark cocoa powder

¼ tsp vanilla extract

1/8 tsp cinnamon

1 tsp matcha

toppers:

raspberries

Place all ingredients, except for the toppers, in a mason jar and stir very well. Making sure to incorporate all the chia seeds. Place top on it, and store in fridge overnight and up to 5 days. When planning to eat, give a good stir and add any desired toppers.

1 serving contains: 231 calories, 10 g fat, 26 g carbs, and 12 g protein

Blackberry

Blackberry Overnight Chia Seed Pudding

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp honey

¼ tsp vanilla extract

toppers:

1 Tb no sugar blackberry jam (like Simply Fruits)

blackberries

1 serving contains 240 calories, 8 g fat, 30 g carbs, 11 g protein

Vanilla-Almond-Blueberry

Vanilla Almond Blueberry Overnight Chia seed pudding with a dollop of cashew cream

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp maple syrup

¼ tsp vanilla extract

toppers:

chopped almonds

dollop of cashew cream (see recipe below)

blueberries

1 serving contains 286 calories, 15 g fat 25 g carb and 14 g protein

Chocolate Peanut Butter

Chocolate Peanut butter Overnight Chia Seed Pudding

2 Tb Chia seeds

½ cup nonfat Fairlife milk

1 tsp maple syrup

1 Tb cacao or unsweetened dark cocoa powder

¼ tsp vanilla extract

toppers

2 tb PB2 (or another defatted powdered peanut protein) mixed with 1 tb water

cacao nibs

1 serving contains 264 calories, 24 g of carbs, 12 g fat, and 16 g protein

Cashew cream

1 cup raw unsalted cashews

½ cup water

1 tb maple syrup (or honey)

vanilla

Cover cashews in boiling water for 15 minutes. Drain and rinse. Place in blender with remaining ingredients and blend till smooth and creamy. Store in fridge for up to 1 week.

1 serving is 1 Tablespoon and contains 53 calories, 4 g fat, 4 g carbs and 2 g protein

stephhayes-com

Chicken, Bacon and Potato Soup

January 24, 2017Leave a comment

This is a perfectly warm and comforting soup, without all the carb and fat you usually get in a potato bacon soup. It’s is so light you probably will still be able to have some crusty bread with it (if you are into that sort of thing). However, I felt the soup was plenty filling without the bread. The high protein content (35 grams per serving) helps keep you feeling full and satisfied while still being low in fat and carbs.

Comforting chicken, potato and bacon soup.

Make sure to use bone in chicken thighs. The bone helps keep the meat tender and not dried out. If you can’t find any bone in thighs with the skin already removed, just remove it yourself. Slip you finger between the skin and the meat, and tear off. It can be slippery; I find grabbing the skin with a paper towel helps. Using kitchen shears, cut off any remaining hunks of skin or fat. Before serving, you will gently remove the thighs with a slotted spoon. They will start to fall apart so you have to be gently. Remove the bones and any cartilages and return to the slow cooker.

The whole recipe only takes 4 hours in the slow cooker on low. Unfortunately, you do need to tend to it after 2 hours (to throw the potatoes in). But it is a great meal to make when you are going to be busy in the house doing other things.

Chicken, Bacon and Potato Soup

4 bacon slices, chopped

2 pounds bone-in chicken thighs, remove the skin.

½ tsp garlic powder

½ tsp onion powder

½ tsp oregano

½ kosher salt

2 large leeks, thinly sliced

4 carrots sliced

4 celery stalks, sliced

4 cups unsalted chicken stock

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

5 thyme sprigs

12 ounces baby potatoes

2 huge handfuls baby spinach

Cook bacon in a large skillet, till nice and crispy. Remove bacon and set aside. Leave the bacon fat in the pan
Season chicken thighs with seasonings (garlic powder, onion powder, oregano and salt) Place in skillet and brown. Approximately 4 minutes per side. Remove and place in slow cooker.
Add carrot, leek and celery to pan and sauté for 5 mins. Then move to slow cooker.
Add chicken stock and bacon to slow cooker. Cover and cook on low for 2 hours.
After 2 hours add potatoes and cook on low for another 2 hours.
Remove chicken and pull meat from the bone. Shred and put back in slow cooker. Add spinach and salt and pepper to taste.

Enjoy!

Nutrition Info for 1/6 the recipe: 256 calories 7 grams fat, 15 grams carbs, 35 grams protein

Inspired by a recipe in Cooking Light Magazine.