Chicken & Veggie Chowder

 

Sometimes I just have a craving. Sure, I have my share of treats and indulgent food, but sometimes I want to challenge myself to find recipes that I can "tweak" if needed that TASTE indulgent, but are still healthier. I've been doing this for years, and now my family is even used to it :)  My craving recently was for corn chowder. >Enter Chicken and Veggie Chowder< Still creamy, still has corn, but extra veggies and lean protein were added in (oh and no heavy cream; but you won't miss it!). ~Enjoy!

Chicken & Veggie Chowder

Ingredients

• 1T butter or Olive Oil 
• 1 cup chopped yellow onion (about 1 medium) 
• 1 pound boneless skinless chicken breasts, cut into small bite sized pieces 
• 1 red bell pepper, diced 
• 1 yellow pepper, diced 
• ½ cup finely chopped celery (about 2 stalks) 
• 3/4 teaspoon salt 
• 1/4 teaspoon black pepper 
• 1/4 teaspoon garlic powder 
• 1/4 cup all-purpose flour (or arrowroot for a gluten free alternate)
• 2 cups low sodium chicken broth 
• 3 cups frozen mixed veggies  
• 1½ cups 2% milk 
• 1/4 cup chopped cilantro 
• 6 strips of turkey bacon, crumbled (optional)

Instructions

1. If planning to top with turkey bacon at end start with this step.  If not planning to top with bacon then you can go to step 2: Preheat oven to 350.  Spray a cookie sheet with olive oil and place turkey bacon on cookie sheet in a single layer.  Place in oven and cook until crispy 15-20 minutes. Turning as needed for even cooking.  Once cooled crumble and set aside. 
2. Heat butter or olive oil in a large pot over medium heat 
3. Add onions, chicken, red bell pepper, yellow pepper, celery, salt, pepper, and garlic powder and cook until vegetables are softened, about 8 minutes.
4. Add flour (or arrowroot if you choose) and cook, stirring constantly, for 2-3 minutes.
5. Slowly add broth while stirring. Add frozen veggies (feel free to add in any fresh veggies from fridge). Increase heat to medium-high and bring to a boil. Reduce to a simmer and cook for 15 minutes, stirring occasionally. 
6. Reduce heat to low and stir in milk. 
7. Top each serving with crumbled bacon and cilantro (if desired). 

Clean Eating Chicken Parm

We tried out a new recipe this week. Chicken Parm is one of my favorites, but wanted to try a lightened up version. It worked perfectly with a side of spaghetti squash and red sauce. It was a quick & easy dinner. And as you can see, the girls enjoyed helping with the prep as well. I love that I am able to teach them how to eat healthily :)

Clean Eating Chicken Parmesan

-1/2 cup cornmeal

-1/2 cup coconut flour**

-1 tsp. garlic powder

-2 tsp. finely grated lemon peel (lemon zest)

-½ tsp. sea salt (or Himalayan salt)

-½ tsp. ground black pepper

-1 large egg, lightly beaten

-¼ cup water

-6 (4-oz.) raw chicken breasts, boneless, skinless

-2 Tbsp. olive oil, divided use

-6 cups raw mixed vegetables

-Fresh parsley (for garnish; optional)

** You can use any combination of corn meal, coconut flour or almond flour for this recipe. Cornmeal and coconut flour is what I used but almond flour would work great.

1. Preheat oven to 425° F.

2. Combine almond flour, garlic powder, lemon peel, salt, and pepper in a shallow dish; mix well. Set aside.

3. Combine egg and water in a shallow dish; whisk to blend.

4. Dip each chicken breast into the egg mixture; dredge in flour mixture until evenly coated. Set aside.

5. Heat 1 Tbsp. oil in large, ovenproof skillet over medium-high heat.

6. Add chicken breasts; cook for 3 to 4 minutes on each side.

7. Place skillet in oven; bake for 10 to 12 minutes, or until a thermometer inserted into the thickest part of each chicken breast reads 165° F.

8. While chicken is baking, heat remaining 1 Tbsp. oil in medium skillet over medium heat.

9. Add vegetables; cook, stirring frequently, for 2 to 3 minutes, or until tender-crisp.

10. Serve one chicken breast and 1 cup vegetables per serving garnished with parsley, if desired.