Life-Changing Chicken Salad Bites (High Protein Snack)

 Prep time: 10 minutes

Total time: 10 minutes

Ingredients

1 long English cucumber, cut into thick slices

2 cups cooked chicken breast, diced (2 lg cans of chicken may be substituted)

1/3 cup diced celery

4 tbsp cream cheese, softened

2 tbsp sour cream

4 tbsp Frank's Red Hot sauce

3 tbsp blue cheese, crumbled

1 green onions, sliced

salt & pepper

Instructions

In a bowl, place the cream cheese, sour cream and hot sauce; stir to combine. Add the chicken, celery, crumbled blue cheese, green onions, salt, and black pepper; toss to combine.

Place 1 tbsp of chicken salad on each of the cucumber slices.  Serve.

serving size: 1

calories: 91

carbs: 1.6g

fat: 4.1g

sugar: .7g

protein: 11.5g

find it online at: https://healthysubstitute.com/chicken-salad-bites

Easy Shrimp Curry

 active time:    10 minutes

total time:        25 minutes

serves 6

1 1/2 cups full-fat coconut milk

1 tbsp minced fresh ginger

1 tbsp minced fresh garlic

1 tsp kosher salt

1 tsp Garam Masala (recipe at bottom of post)

1/2 tsp ground turmeric

1/2 tsp cayenne pepper

1 lb raw shrimp, shelled and deveined (26-30 count)

1 cup roughly chopped bell pepper

1 cup green peas, thawed

1 1/2 cups water

3 tbsp chopped fresh cilantro for garnish

1.  In a 6/3 inch metal heatproof container, whisk together the coconut milk, ginger, garlic, salt, garam masala, turmeric, and cayenne.  Gently mix in the shrimp until they are coated with the spiced coconut milk mixture.  Ensure the shrimp are mostly submerged under the mixture.  Scatter the sliced bell pepper and peas on top of the shrimp and spice mixture.

2.  Pour the 1 1/2 cups water into the instant pot.  Place a low trivet into the pot.  Set the pan with the shrimp on the trivet.

3.  Secure the lid on the pot and close the release valve.  Select PRESSURE COOK/MANUAL and set the pot at High pressure for 3 minutes.  At the end of the cooking time, release the pressure quickly.  Mix the ingredients well.  Sprinkle with the cilantro.  Serve with rice or naan or over spiralized cucumber.

calories            158

total fat                3g

saturated fat         2g

sodium               870mg

total carbs              9g

fiber                       3g

protein                  22g

Garam Masala

2 tbsp coriander seeds

1 tsp cumin seeds

1/2 tsp whole black cloves

1/2 tsp cardamom seeds from green/white pods

2 dried bay leaves

3 dried red chiles or 1/2 tsp cayenne pepper or red pepper flakes

1 (2-inch) piece cinnamon/cassia bark

1.  In a clean coffee grinder or spice grinder, combine the coriander seeds, cumin seeds, cloves, cardamom seeds, bay leaves, chiles, and cinnamon/cassia bark.  Grind, shaking the grinder as you do, so that all the seeds and bits get into the blades, until the mixture has the consistency of a moderately fine powder.

2.  Unplug the grinder and turn it upside down.  (You want all of the spice mixture to collect in the lid so you can easily scoop it out without cutting yourself playing about the blades).

3.  Store in an airtight container in a cool, dark place.  Shake or stir before using.

Black Bean, Corn, and Quinoa Bowls

 active time:    15 minutes

total time:        35 minutes

serves 6

2 tbsp extra-virgin olive oil

1/2 cup diced onion

1/2 cup diced red bell pepper

1 tbsp fresh minced garlic

1 tsp kosher salt

1/2 tsp ground cumin

1/2 tsp sweet smoked paprika

1 cup quinoa, rinsed and drained

1 cup water

1 cup cooked black beans

1 cup frozen corn kernels

1 1/2 cups diced zucchini

2 tbsp freshly squeezed lime juice

optional toppings:

salsa

guacamole

low-fat sour cream

avocado slices

grated cheese

feta cheese

1.  Set the instant pot to Sauté (High).  When hot, pour in the olive oil and add the onion, bell pepper, and garlic.  Cook for 2 minutes or until the vegetables are barely translucent.  Add the salt, cumin, and paprika.  Stir well to combine.

2.  Press CANCEL.  Add the quinoa and water, stir to combine.  Place the beans and corn on top. Do not stir.

3.  Secure the lid.  Close the pressure-release valve.  Select PRESSURE COOK/MANUAL and set at High pressure for 2 minutes.  Allow the pot to sit undisturbed for 5 minutes after cooking, then release any remaining pressure.

4.  Use a fork to lightly fluff the quinoa.  Stir in the zucchini and lime juice.  Close the lid.  Leave the lid in place for 5 minutes to allow the zucchini to cook in the residual heat.  Spoon the mixture into bowls.  Serve with desired toppings.

calories            224

total fat               7g

saturated fat        0.9g

sodium                401mg

total carbs            35g

fiber                       6g

sugar                      5g

protein                    8g

Turkish Pilaf with Chicken and Chickpeas

active time:  10 minutes

total time:  35 minutes

serves 4

2 tbsp extra-virgin olive oil

1 cup diced onion

1 cup basmati rice, rinsed and drained

1 tsp kosher salt

1/2 tsp freshly ground black pepper

1 cup water

1/2 pound boneless, skinless chicken thighs or breasts, cut into 1-inch pieces

1 (15.5oz) can chickpeas, rinsed and drained, or 1 1/2 cups cooked chickpeas

1 tbsp butter

1.  In the Instant Pot, combine the olive oil, onion, rice, salt, pepper, and water.  Stir well.

2.  Evenly distribute the chicken and chickpeas on top of the rice mixture.  Do not stir.

3.  Secure the lid on the Instant Pot.  Close the pressure-release valve.  Select PRESSURE COOK/MANUAL and set the pot at High pressure for 4 minutes.  Allow the Instant Pot to sit undisturbed for 10 minutes, then release any remaining pressure.

4.  Open the lid of the Instant Pot.  Stir in the butter.  Taste for seasoning and transfer to a large serving bowl.  Serve warm with the vegetable of your choice.

calories        436

total fat           14g

saturated fat      3g

sodium            873mg

total carbs       54g

fiber                8g

sugar            7g

protein        24g

egg-free, nut-free, gluten-free, soy-free, 10 ingredients or less

Seared Sirloin Steaks with Garlicky Greens

1.5 lbs ground sirloin steak (1" thick)

1 Tbsp chopped fresh rosemary

3/4 tsp ground black pepper, divided

1 Tbsp olive oil

3/4 cup dry white wine

4 cloves garlic, peeled and minced

2 Tbsp white balsamic vinegar

1 tsp sugar

 tsp no-salt-added prepared mustard

1.5 lbs fresh kale or Swiss chard, trimmed and chopped

1. Preheat the oven to 400 degrees.  Line a rimmed baking sheet with foil and set aside.
2. Trim and cut steak into 6 portions.  Season both sides with rosemary and 1/2 tsp pepper.
3. Heat oil in a heavy skillet over medium-high heat.  Place steaks in the skillet and cook until nicely browned, 3-4 minutes per side.  Remove from heat and transfers to steaks to the prepared baking sheet.  Place on middle rack in oven and roast 5 minutes.  Remove from oven and set aside.
4. Meanwhile, return the skillet to medium-high heat.  Add wine and cook, scraping up any browned bits from the bottom of the pan, for 3 minutes.  Add garlic, vinegar, sugar, mustard, and remaining 1/4 tsp pepper and stir to combine.
5. Add kale and toss to coat. Cover the skillet and cook, stirring once or twice, until tender, about 5 minutes.
6. Transfer steaks to plates and top with kale.  Serve immediately.

Changes I made:

• used a 1.5 chuck roast, cutting it into 6 pieces
• used Italian seasoning since I'm out of rosemary
• used spinach instead of kale or chard

This was really, really delicious!

Mushroom Soup with Orzo

 24oz fresh mushrooms

1 tsp olive oil

1 medium onion, peeled and diced

1 stalk celery, diced

6 cloves garlic, peeled and minced

6 cups low-sodium chicken or vegetable broth

1/2 tsp dried rosemary, crumbled

1/2 tsp dried sage, crumbled

1/2 tsp dried thyme

1/4 tsp ground black pepper

2/3 cup orzo pasta

1. Slice half of the mushrooms, chop the rest, and set aside.
2. Heat oil in a medium stockpot over medium heat.  Add onion, celery, and garlic and sauté for 3 minutes.
3. Add broth, rosemary, sage, thyme, and pepper, and raise heat to high, bringing to a boil.
4. Reduce heat to low and stir in orzo.  Cover the pot and simmer 20 minutes.
5. Remove from heat and serve.

I made this is a pasta side dish rather than a soup, and it was a hit with Brian & Clydie.  Changes I made:

• 16oz fresh mushrooms instead of 24oz
• onion powder instead of onions (didn't measure, just shook the bottle a couple times)
• halved the amount of garlic
• used 2 cups of broth
• I didn't have rosemary, so I just used Italian seasoning

Mac 'N Chicken Pot Pie

4 chicken breasts, diced into small cubes

4 tsp butter

1 onion, finely diced

2 carrots, finely diced

2 sticks of celery, finely diced

1 clove of garlic, chopped

1 1/4 cups chicken stock

1 1/4 cups whole milk

6 ounces macaroni (uncooked, about 2 1/3 cups)

6 ounces cheddar, grated

3 ounces mozzarella, grated

5 ounces heavy cream

3 1/2 Tbsp butter

1 tsp dried oregano

1 tsp salt

1 tsp pepper

3.5 ounces sweet peas

12 slices of mozzarella

18oz puff pastry block

1 egg, beaten

1. Heat 2 Tbsp of oil in a frying pan over a med-high heat and add the chicken.  Season with a pinch of salt and fry for 2-3 minutes until the chicken is golden.  Remove from pan.
2. Melt butter in frying pan over a medium heat.  Add onion, carrots, and celery, and cook for 5 minutes or until soft but not quite taking on color.  Add garlic and cook for 1 minute.  Pour chicken stock and whole milk into the pan and bring to a boil.  Add the macaroni, salt, pepper, and oregano, and turn down to a simmer.  Cook for 10 minutes until the macaroni is tender, stirring occasionally to prevent sticking.  Add the heavy cream and stir well.
3. Turn off the heat. Add the chicken and sweet peas, then the cheeses and butter, stirring to combine.
4. Roll out the pastry and trim into a large rectangle that will fit the baking dish and press a piece of dried macaroni around the edges to create a decorate pattern.
5. Pour the mixture into a baking dish and top with sliced mozzarella then the 2nd sheet of pastry.  Brush with egg wash and poke a steam hole in the middle with a fork.
6. Bake at 350 for 25-30 minutes until the pastry is risen and golden.  Serve immediately.