Archives for category: Greek yogurt

Healthy Eating: Creamy Black Bean and Chicken Soup

21 Day Fix

21 Day Fix Creamy Chicken Black Bean Corn Soup - greek nonfat plain yogurt instead of cream. Includes 21 day fix container counts, WW points, and nutrition information.

WHAT YOU NEED:

  • 1/2 red container of plain nonfat Greek yogurt (6 Tablespoons)
  • 1/2 red container baked chicken breast, cut into chunks (approximately 3 ounces)
  • 1 blue container of shredded cheddar cheese (1/4 cup)
  • 1/2 yellow container of black beans (1/4 cup)
  • 1/2 yellow container of frozen corn, thawed (1/4 cup)
  • Mixture of spices, to taste:

chili powder

crushed red pepper

onion powder

garlic powder

sea salt

dried oregano

paprika

WHAT YOU DO:

In a pan, combine black beans, corn, broth, and the spices. Simmer for 10 minutes or so. Add in the chicken and stir.
Before serving add yogurt and cheese, then stir to melt.
21 Day Fix = 1 red, 1 blue, 1 yellow
* you could also add 1 green container of chopped tomatoes in with the beans and corn for added veggies, for a total count of 1 red, 1 blue, 1 yellow, and 1 green

Weight Watchers = 6 “old” points *or* 8 WW+ points

Estimated Nutrition Information

  • 300 calories
  • 9 grams fat
  • 22 grams carbohydrate
  • 4 grams fiber
  • 40 grams protein

I am trying out a different approach to eating healthy: using 21 Day Fix portions. It’s similar to Weight Watchers in that you are allotted a certain amount of food each day, but instead of a certain number of “points,” with the 21 Day Fix you get a certain number of containers, which are color coded to the food. For example, proteins are measured in red containers, veggies are measured in green, fruits in purple, and so on. Here’s a recipe for homemade soup that I made: Creamy Black Bean and Chicken Soup. You don’t have to use the actual containers; I included the regular measurements too. Either way you end up with a healthy, filling soup. The plain yogurt makes the soup creamy without using actual cream. Yay!

Since this is just 1 serving you can always multiply it accordingly. I bet a big batch of this would be delicious in the slow cooker.

For this soup, I used chicken that was already baked. At the beginning of the week, I had a prep day to cook and divide up individual portions. I cooked a few pounds of chicken breasts (marinated in lemon juice with garlic, then baked at 400F for 25-30 minutes) and separated them into individual portions, made whole grain pasta then separated into servings, and froze for later, and I browned some lean ground turkey, mixed with homemade taco seasoning, and froze individual portions. Just some ideas if you’re a make-ahead junkie like me. 🙂

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Looking for a low-fat, high-protein meal idea? Here’s an easy foil packet recipe: Baked Salmon with Dill Sauce.

I used nonfat Greek yogurt for the sauce, and the entire thing was only 125 calories, 1 gram of fat, and just 3 Weight Watchers Plus Points! The dill in our garden is growing nicely, so it was a great recipe for fresh herbs.

I made just one serving, but you could easily adjust the recipe to make more.

Foil Packet Salmon with Creamy Dill Sauce - just 125 calories and 1 gram of fat - awesome way to use fresh herbs and Greek yogurt

WHAT YOU NEED:

  • One 4-ounce salmon filet (I used frozen and thawed it according to the package directions)
  • 1/4 c. nonfat plain Greek yogurt
  • 1 tsp. lemon juice
  • garlic powder, to taste
  • onion powder, to taste
  • Sea salt, to taste
  • 1/2 tsp. minced parsley
  • 1 tsp. fresh dill, minced

WHAT YOU DO:

Preheat oven to 400F.

Spray a piece of foil with nonstick cooking spray.

Place the salmon on the foil and season with salt and lemon juice.

Wrap up into a packet, and bake for 25 minutes.

While the salmon bakes, make the sauce. Combine the rest of the ingredients in a bowl and mix to make the dill sauce.

After salmon is baked, top with sauce, and serve.

Serves 1 – Estimated Nutrition Information:

  • 125 calories
  • 1 gram fat
  • 3 grams carbohydrates
  • 0 fiber
  • 30 grams protein

Buffalo Feta Deviled Eggs - no mayo but Greek yogurt, feta, and buffalo sauce - just 1 WW+ point each!Buffalo Feta Deviled Eggs Recipe – Now that Easter is over what do we do with all of these eggs?!? Ha. This year I tried a recipe with a twist on the usual deviled egg. This variation has feta cheese, buffalo sauce, and instead of mayo: Greek yogurt. There are just 44 calories per piece, or 1 WW+ point!

WHAT YOU NEED:

WHAT YOU DO:

Peel eggs, and slice lengthwise. Remove yolks and place in a bowl. Set egg whites aside.

With a fork, mash together yolks, feta cheese, yogurt, half of the parsley, onion powder, Buffalo sauce, and celery salt. Place mixture in a zipper sandwich bag and seal. Cut off a tiny piece of a bottom corner and pipe filling into
reserved egg whites.

Garnish with remainder of parsley. Refrigerate until serving.

recipe inspired by sheknows.com

Buffalo Feta Deviled Eggs - made with Greek yogurt instead of mayo - just 44 calories a piece!

Estimated Nutrition Information (Recipe Makes 12 Pieces) Per 2 Pieces:

  • 88 calories
  • 6.1 grams fat
  • 0.4 grams carbohydrates
  • 0 fiber
  • 7.5 grams protein

I love love love anything buffalo. Here’s a non-fat buffalo shrimp dip I made, lightened up with Greek yogurt. It has only 4 ingredients so it’s super quick and easy. You can serve it with crackers, wasa flatbreads, in lettuce wraps, or even just eat it straight out of the bowl ha. The entire bowl is just 5 WW+ points (or 2 “old” WW points).

Skinny Buffalo Shrimp Dip - just 4 ingredients and NO fat. Only 130 cal for the entire bowl. Yay for nonfat Greek yogurt.

Skinny Buffalo Shrimp Dip

  • Servings: 1-2
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 5 oz. frozen, cooked, salad shrimp; thawed according to pkg directions
  • 1/4 c. Greek nonfat yogurt (I used vanilla since that’s what we had – it sounded kinda weird but I couldn’t tell a difference than from when I use plain)
  • 1 Tbs. Frank’s Red Hot Buffalo Sauce
  • sprinkle of garlic powder

WHAT YOU DO:

  1. In a bowl, mix all ingredients.
  2. Serve.

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Skinny Buffalo Shrimp Dip - just 4 ingredients and NO fat. Only 130 cal for everything. Yay for nonfat Greek yogurt.

Estimated Nutrition Information – for the entire bowl:

Calories: 130 cal

Fat: 0 grams

Fiber: 2 grams

Carbohydrates: 6 grams

Protein: 45 grams

 

Here’s a pizza dough recipe I tried that has just 2 ingredients: Equal amounts plain Greek yogurt and self-rising flour. I thought there’s no way it could be so easy to make dough, but it worked and the pizza was delicious!

I made a batch with 1 cup of each, and this is what I ended up with:

2 ingredient pizza dough - seriously just 2 ingredients! Customize with your fave pizza toppings or use for breadsticks, garlic bread, dessert pizza, and more.

WHAT YOU NEED:

  • 1 c. plain Greek nonfat yogurt
  • 1 c. self-rising flour (plus additional for kneading/dusting)

WHAT YOU DO:

  • Combine yogurt and flour in a mixing bowl, and stir to combine.
  • Dust some flour on a flat surface, and place dough on top. Knead for 5-8 minutes or so.
  • Roll out into the shape of crust you need (I ended up with an oddly shaped a rustic looking crust).
  • Place on a foil-lined baking sheet sprayed with nonstick cooking spray, and top with your favorite pizza toppings.
  • I brushed the crust with extra virgin olive oil, then a thin layer of sauce, and topped it with shredded mozzarella cheese.
  • Bake in a preheated 350F oven, for 15-20 mins or until cheese is bubbly.

 

Braided Pepperoni Pizza - put a twist - literally - on homemade pizza Need another pizza idea?

Try a BRAIDED one — you can even make 2 and freeze the extra one for later.

 

 

Delicious Zucchini Pizza Bites - cheesy baked goodness. Low carb and great meatless option. Can also top with veggies, or other fave pizza toppings.

 How about a healthier, low carb, pizza?

 Use zucchini coins instead of crust!

Our basil plants are still growing like crazy. I have used them in pesto, tomato salads, and now in this creamy tomato basil soup. It is lightened up by switching out cream, and using nonfat plain Greek yogurt. There are only 125 calories and 7 grams of fat! Creamy Tomato Basil Soup - Greek nonfat yogurt instead of cream! Fresh ingredients and only 125 calories for a big bowl. Perfect for eating light - Meatless option.

recipe adapted from fannetasticfood.com

Creamy Tomato Basil Soup

  • Servings: 1
  • Difficulty: easy
  • Print
WHAT YOU NEED:

  • 1/2 clove garlic, minced
  • 1/2 Tbsp. extra virgin olive oil
  • 1 fresh tomato, chopped
  • 1 C. chicken (or vegetable) broth – try homemade!
  • 1/2 tsp. fresh basil, chopped + extra for garnish
  • 1/4 tsp. pepper
  • 1/4 C. plain nonfat Greek yogurt

WHAT YOU DO: In a medium sized pot add olive oil, garlic, and tomatoes and saute on medium heat for a few minutes. Add broth, basil, and pepper. Cover, reduce heat to med-low, and let simmer about 15 mins. Remove from heat and let cool 10-15 mins. Use an immersion blender (or transfer to a blender in small batches) to puree. Then reheat it, add yogurt and serve. Garnish with fresh basil.

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ESTIMATED NUTRITION INFO:

125 cal.

7 g fat

9 g carbs

o.5 g fiber

Creamy Tomato Basil Soup - Greek nonfat yogurt instead of cream! Fresh ingredients and only 125 calories for a giant bowl. Perfect for eating light, and Meatless Monday option.

As you can tell from this blog, I looove me some freezer meals. Our basement freezer was almost empty (gasp!) so I made 10 freezer-friendly recipes to stash away for our weekend meals. It took A LOT of time, but I figured it was worth it since I could buy everything at once, make a big mess in the kitchen at once, and then not have to worry about weekend meals for a long time.

Don’t have a lot of room in your freezer? You could always give some of these to families with a new baby, someone who’s having surgery, or even invite some friends over for a prep party. Split up the ingredients so everyone buys what you need, then make a day of making all the recipes (optional: add some wine to your shopping list! 🙂 )

 

shop once make 10 freezer recipes: includes a giant list of all the supplies and ingredients you need. Makes 2 lasagnas, 2 fiesta chicken, 3 brats & kraut casseroles, buffalo ranch chicken, 15 individ burritos, cheesy ranch pork chops, 3 chicken taco soup, 5 loaded baked potato soup, 3 chili, and 2 meatloaves.

Here are the 10 recipes I made (and qty of batches I ended up with):

Creamy Onion Lasagna (2)

Fiesta Chicken (2)

Turkey Bratwurst & Sauerkraut Casserole (3)

Buffalo Ranch Chicken (1)

Individual Cheesy Bean & Turkey Burritos (15)

Cheesy Ranch Pork Chops (1)

Chicken Taco Soup (3)

Loaded Baked Potato Soup (5)

Best Ever “No Recipe” Recipe Chili (3)

Mother-in-Law’s Famous Meatloaf (2)

And here’s the ginormous list of ingredients and supplies I needed.

First I stopped at the dollar store and stocked up on freezer bags, foil pans for the casseroles, spices like chili powder, and a few canned veggies like corn, beans, and tomatoes. Then I went to the grocery store to finish up the rest of my shopping list.

10 Freezer Meal Shopping List

  • Servings: -
  • Difficulty: -
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DAIRY
16 oz cottage cheese
16 oz French onion dip
3 packages of cream cheese
6 c. shredded cheddar cheese
4 c. shredded Swiss cheese
4 c. shredded mozzarella cheese
1 1/3 c. milk
1 1/2 c. cream
2 sticks butter
6 eggs
SPICES/SEASONING
Kosher salt
chili powder
garlic powder
1 packet taco seasoning
2 envelopes dry Ranch dressing mix
cornstarch, if needed, to thicken soup

 

PRODUCE
minced garlic in a jar
4 cloves garlic (or just used minced jar)
2 onions
1 bunch green onions
7 large potatoes

 

MEATS
1 lb. ground turkey
2 lbs ground beef
5 turkey bratwursts
4-6 pork chops
approx 4-6 lbs. chicken breasts

 

BOXED PASTA
4 c. uncooked penne pasta
2 pkg no-boil lasagna noodles

 

CANNED GOODS
2 large jars (45 oz each) pasta sauce
1 can corn
1 can diced tomatoes
4 or 5 cans of tomatoes for chili (various types: stewed, diced, chopped, Italian-style, etc)
2 cans black beans
1 can pinto beans
1 can refried beans
3 or 4 cans of beans for chili (variety of black beans, kidney beans, chili beans, red beans, etc)
1 can enchilada sauce
1 can green enchilada sauce
16 oz sauerkraut, drained
1 can (10-12 oz) chicken breast
2 jars (approx 16 oz ea) of salsa

 

SOUPS
2 cans condensed cream of mushroom soup
4 cans Cheddar Cheese soup
1 can cream of chicken soup
11 c. chicken broth (or bouillon cubes to make broth)
2 envelopes onion soup mix

 

FOR STORING/FREEZING/LABELING
permanent marker
two 9×13 foil pans
three 8-in square foil pans
freezer-safe soup containers (I used 11 alltogether)
paper towels (I used 15 individual paper towels to wrap burritos),
roll of heavy duty foil
pop-up foil wrappers (for individual burritos) OR just use roll of heavy duty foil
gallon freezer bags (I used 20 alltogether)
jumbo 2.5 gal storage bags (I used 3 alltogether)

 

CONDIMENTS
2 Tbs. spicy brown mustard
2 Tbs. yellow mustard
12 oz bottle Frank’s Red Hot Buffalo Wing sauce
1/2 c. ketchup

 

MISC
16 crushed saltines
15-20 flour tortillas (8-inch)
slow cooker liners

 

OPTIONAL IDEAS… for when you eat the recipes, so I wait to buy these (or get the non-perishables now and the fresh items later):
Individual burrito toppings: black olives, lettuce, sour cream, salsa, lettuce, shredded cheese, tomatoes
For chili: bread bowls, toppings such as sour cream, crackers, shredded cheese, Fritos/corn chips
For loaded baked potato soup: bread bowls, toppings such as bacon bits, sour cream, crackers, shredded cheese, chives
For buffalo chicken sandwiches: buns, toppings such as provolone cheese, onions, lettuce, tomatoes, Ranch dressing, feta, blue cheese. For buffalo chicken salads: shredded lettuce, Ranch dressing, onions, tomatoes, feta, blue cheese.
Toppings for chicken taco soup: shredded cheese, tortilla chips, hot sauce, sour cream, avocado

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I split the preparations into two groups. The first day I made:

The second day I made:

 

Shop once, make tons of awesome freezer meals. Great variety of lasagna, soups, individual burritos, casseroles, chicken, pork chops, and more.

Have any questions, comments, or suggestions? Feel free to let me know! This was a big project and I’m sure I left out something or need to tweak some instructions, etc! 🙂

Want more freezer inspiration? Here are some other make-ahead recipes:

Individual Spinach Lasagna Roll-Ups

Braided Pepperoni Pizza

Cilantro-Lime Rice

Lemon Pepper Chicken

Greek Marinated Chicken

Ceddar Ranch Chicken

Ranch Parmesan Chicken

Crock Pot Garlic Ranch Chicken

Crock Pot Chicken Teriyaki

Kickin’ Buffalo Lime Chicken

Crock Pot Citrus Chicken

Crock Pot Garlicky Goodness Honey Mustard Chicken

Cream Cheese Banana Nut Bread

Chocolate Zucchini Bread

French Onion Crusted Pork Chops

Cheesy Pork Chops and Potatoes

3-Ingredient Slow Cooker Ranch Pork Chops

3-Ingredient Cheesy Ranch Pork Chops

I finally tried making my own hummus. It was so easy! I just put 5 ingredients in the food processor and mixed it together.

I spread it on a Wasa cracker and it was delicious. Of course, you can also use it as a dip for fresh veggies, or spread it on pita pockets or bread for sandwiches.

Ranch Hummus - just 5 ingredients to blend together (4) - Copy

Ranch Hummus (adapted from shape.com)

WHAT YOU NEED:

1 can chickpeas
1/3 c. nonfat plain Greek yogurt
1 tsp. dried parsley
1/2 tsp. garlic salt
1 tsp. dried dill

WHAT YOU DO:

Drain and rinse chickpeas.
Combine everything in a food processor and pulse until smooth.
For a thinner consistency, add a spoonful of water then blend.

Ranch Hummus - just 5 ingredients to blend together (3)

 

Ranch Hummus - just 5 ingredients to blend together (6)

Here’s a healthy chicken salad I made, based on an earlier Skinny Bang Bang Shrimp recipe. It has just 4 ingredients and you can adjust the spiciness level with the amount of sriracha sauce you use. Instead of mayo it has plain 0%fat Greek yogurt.

I ate this straight out of the bowl (it’s not that pretty, but it tastes awesome), though you could also serve it in a pita pocket, or on bibb lettuce leaves as a wrap.

Skinny Bang Bang Chicken Salad - only 195 cal and 1.5 g fat! Could serve in a pita pocket as a sandwich, or low carb option on bibb lettuce leaves

WHAT YOU DO…

  • Combine the following four ingredients:

Optional: serve on bibb lettuce as wraps, or stuff into a whole wheat pita pocket.

Estimated Nutrition Information:

195 calories

1.5 g fat

11.5 g carbs

0 fiber

33 g. protein

Here’s a fruit, granola, and yogurt combo I just ate for breakfast. It was delicious, filling, and healthy! If you really want to get fancy with this you could layer everything into a mason jar, parfait-style.

WHAT YOU DO:

Just combine these 4 ingredients!

  • 1/4 c. Greek nonfat vanilla yogurt
  • 1/4 c. lowfat granola
  • 1/4 c. blueberries
  • 1/4 c. sliced strawberries

Estimated Nutrition Info:
175 cal
2 g fat
35 g carbs
4 g fiber
9 g protein

{Eating Light} Greek Yogurt and Granola Fruit Bowl - includes nutrition info. Only 175 cal! Could also "fancy" it up by layering everything in a mason jar.

Greek Yogurt and Granola Fruit Bowl

  • Servings: 1
  • Difficulty: easy
  • Print

WHAT YOU NEED:

1/4 c. Greek nonfat vanilla yogurt
1/4 c. lowfat granola
1/4 c. blueberries
1/4 c. sliced strawberries
WHAT YOU DO:

Place all of the ingredients into a bowl and serve.

Estimated Nutrition Info:
175 cal
2 g fat
35 g carbs
4 g fiber
9 g protein

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