Superwoman/Superman veggie soup

So here is a recipe that is a life-saver on a busy day (named for the fact that it makes me feel like super-woman when I can throw everything in the crock pot and still have a great meal at supper time!) Very easy and, of course, super healthy! Simply throw these ingredients into a crock pot and cook on high for approximately 3 hours or until noodles are your preferred tenderness!

Ingredients:

1- 32 oz. carton organic chicken broth
3 carrots (peeled and chopped)
2 russet or 3 red potatoes (peeled and diced)
1/2 Tbsp. diced garlic
1- 14.5 oz. can diced tomatoes (with liquid)
1- 14.5 oz. can chick peas (with liquid)
1- 14.5 oz. can green beans (WITHOUT liquid)
1/3 cup dry wild rice
1/3 cup wheat noodles (any type)
1Tbsp. olive oil
1/2 tsp. dried basil
salt and pepper to taste

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One Of Our Favorites…Chicken Stew With Quinoa And Butternut Squash

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This recipe from cookincanuck is definitely one of my family’s favorites. As always, it is a meal you can feel good about handing out those seconds! Thank you SO MUCH Dara from cookincanuck.com for creating this recipe!

Ingredients

1 1/2 lb. butternut squash, peeled, seeded & chopped into 1/2-inch pieces
3 1/2 cups chicken broth
1 1/2 lb. boneless, skinless chicken thighs
1 tbsp olive oil
1 medium yellow onion, finely chopped
1/2 tsp kosher salt
4 cloves garlic, minced
1 1/2 tsp dried oregano
1 can (14 oz) petite diced tomatoes
2/3 cup uncooked quinoa
3/4 cup pitted and quartered kalamata olives
Freshly ground black pepper, to taste
1/4 cup minced fresh flat-leaf parsley

Instructions

Steam the butternut squash until barely tender, about 10 minutes. Remove half of the squash pieces and set aside.
Steam the remaining squash until very tender, an additional 4 to 6 minutes. Mash this squash with the back of a fork. Set aside.
In a large saucepan set over medium-high heat, bring the chicken broth to a simmer.
Add chicken thighs, cover, and cook until chicken is cooked through, about 15 minutes.
Transfer the chicken thighs to a plate and allow to cool. Pour broth into a medium-sized bowl.
Return the saucepan to the stovetop and lower heat to medium. Add olive oil.
Add onion and cook, stirring occasionally, until onion is starting to turn brown, 8 to 10 minutes.
Add minced garlic and oregano. Cook, stirring, for 1 additional minute.
To the saucepan, add tomatoes, butternut squash pieces, mashed butternut squash. Stir to combine.
Stir in reserved chicken broth and quinoa. Bring to a simmer, cover and cook until the quinoa turns translucent, about 15 minutes.
Shred the chicken with your fingers or a fork.
Stir the chicken, olives and pepper into the stew and simmer, uncovered, to heat, about 5 minutes.
Stir in parsley and serve.

The only changes I made to her recipe (above) was to leave out the olives, use homemade veggie broth instead of chicken broth, and purée the squash with the broth before throwing everything into a crockpot for a couple of hours.

In my opinion, this recipe is perfect for those fall months when the weather turns crisp and cool. It has a taste that slightly reminds me of REALLY good chicken and dressing…only it is super healthy! Definitely a must try in our book!

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Squeaky Clean…Egg And Veggie Quiche Muffins

In the past 3 weeks, I have been making a conscious effort to eat better than I have ever eaten. I have been very health-oriented for a while now, but I figured it was time to step it up a notch. Each of these great little egg muffins has about 55 calories, so you can pop 3-4 muffins and still feel good about yourself. Thank you to the creative souls at the He And She Eat Clean blog for guiding me to this recipe published in Oxygen Magazine!

Clean Egg Muffins

Ingredients:
Olive Oil Spray (Pure Olive Oil)
4 scallions (or green onions), minced
2 carrots, shredded
1/2 red bell pepper, minced
1/2 zucchini, shredded
14 egg whites
4 whole eggs
1/2 tsp basil
1/4 tsp oregano
Dash of sea salt and pepper

Directions:
1. Preheat oven to 375 degrees F. Coat a 12-muffin tin with a small amount of olive oil spray to prevent sticking.
2. Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.
3. Whisk eggs and seasonings in a large mixing bowl.
4. Use a 1/3-measuring cup for the egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake for 30 minutes or until muffins have risen and are slightly browned. Serve.

Tip: Muffins will stay for approximately 1 weeks refrigerated, or you can freeze them for later consumption (be sure to thaw overnight in refrigerator before eating).

Source: Oxygen Magazine, “Eat Eggs, Get Lean”, October 2011

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Creamy Terragon Chicken

Usually, the term “cream” would send me running. However, the “cream” base is actually plain, fat-free yogurt. All the taste, none of the guilt!

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Ingredients:

1-2 lbs. chicken strips or breasts
1/2 cup plain, fat-free yogurt
1/2 cup grated Parmesan cheese
1 tsp. garlic
1 tsp. terragon
Salt and pepper to taste

Directions:

Preheat oven to 400 degrees. Oil pan for cooking. Mix the yogurt, cheese, garlic, and terragon. Salt and pepper chicken. Coat the chicken with the mixture. Bake for 20-45 minutes (according to the thickness of your chicken.

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Hearty Basil Tomato Soup

Get your veggies with this hearty basil tomato soup. Try it with a fresh, warm quesadilla or grilled cheese sandwich.

*1 large onion
*2 Tbs. olive oil
*28 oz. can of whole tomatoes
*6 oz. can tomato paste
*14 oz vegetable or chicken broth
*2 Tbs. basil pesto (fresh recipe found here)
*1 Tbs. dried parsley
*1 Tbs. dried basil
*1/4 c. grated Parmesan cheese

Saute onion in olive oil. Combine all ingredients in crock pot and cook on low for 3-4 hours. Top with more Parmesan cheese or cheddar cheese.

Parmesan and Basil Pesto

This recipe is one of our summer favorites! Spread it on tomatoes slices, bake until sizzling, and load it into a pita with some Parmesan or mozzarella cheese…Delicious!!!

1 cup fresh basil (Great straight from the garden!)

1 cup fresh parsley (Ditto…)

1/4 cup walnut halves

1 clove garlic

2 Tbsp. grated Parmesan cheese

Salt and pepper to taste

1/2 c. extra virgin olive oil

*Mix all ingredients in a blender until smooth. Keep in the refrigerator after preparing.

Oatmeal-To-Go Muffins

These little muffins are a great way to get in your daily bowl of oatmeal without the time and hassle of morning preparation. Simply grab and go! They’re great for an after-school snack for the kids as well! Oh, and did I mention that they’re delicious?

Ingredients:

*1 egg
*2 cups of your favorite flavor of instant oatmeal (or you can use 2 cups of rolled oats).
*1 cup apple sauce
*1/2 cup plain yogurt
*1/4 cup milled flax seed
*8 packets Stevia sweetener
*1 Tbsp cinnamon
*2 tsp baking powder
*1 Tbsp vanilla
*3/4 tsp salt
*1 Tbsp naturally sweetened jelly or preserves

Directions:

Preheat oven to 350 degrees. Mix all ingredients until the mixture is moist. Scoop into greased muffin liners. Place in oven and bake for 25-30 minutes or until a toothpick comes out clean. Allow muffins to cool before eating. Makes 9 muffins. Approximately 115 calories/ 2.9 g fat each.

Recipe adapted from Sugar Free Mom.