Fat2Fit in the Kitchen - Recipes, Tips, and More!
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One of my sknnytaste favorites: I love this soup. I add some parmesean rind to the soup, delicious; makes the most flavorful soup. If they don't completely dissolve while cooking you can either remove, or just eat along with the soup. Sometimes the bigger pieces can be a bit chewy though. You could use ground turkey to make it even lighter. Some people say add garlilc, hot pepper - I've done both and both are delicious.
https://www.skinnytaste.com/beef-tomato-and-acini-di-pepe-soup/
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@ddainiak Good choice! I have made this recipe and loved it.
What's everyone in the US making for the 4th of July? I'm thinking of making these:
Hawaiian Bacon Pineapple Chicken Kebabs https://cafedelites.com/hawaiian-chicken-bacon-pineapple-kebabs/
Olive Garden Salad https://www.chelseasmessyapron.com/spiralized-cucumber-salad-with-olive-garden-dressing-copycat-video/
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@trooworld I’ve made a very similar chicken kabob recipe in the past. It’s always a hit.
I’m celebrating Canada Day and making pulled pork and baked beans.1 -
@CasandraW Oh good to know! Happy Canada Day to you (when is it? Is it the 4th?)! Pulled pork and baked beans sound wonderful.0
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@trooworld Canada Day is July 1st. We celebrate it the same way the 4th of July is celebrated in the US.1
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@CasandraW Oh good to know. Enjoy!1
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I'm a sweets person. I guess part is how I was raises, after supper you have dessert. I made some homemade fudge pops. Each were less than 100 calories each and only 5 g sugar. Definitely a keeper recipe!2
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@lindamartin27 I grew up with dessert too. I now have fruit instead of dessert.1
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lindamartin27 wrote: »I'm a sweets person. I guess part is how I was raises, after supper you have dessert. I made some homemade fudge pops. Each were less than 100 calories each and only 5 g sugar. Definitely a keeper recipe!
Me too. Always dinner then dessert growing up1 -
Does anyone know how to share recipes you have created in MFP to where can put them in discussions? I can't seem to do anything but type in the comment section.0
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lindamartin27 wrote: »Does anyone know how to share recipes you have created in MFP to where can put them in discussions? I can't seem to do anything but type in the comment section.
That's a really good question. I just went to my own recipe collection in MFP, clicked on "copy". It opened the recipe and I copied the URL. Here goes the paste -
https://www.myfitnesspal.com/recipe/edit_v2/58151364464317
Let's see if it worked!
It seems to work! I do not think I needed to click on "copy" at all, though. I'm sure that just opening up your recipe and copying the URL will do the job. Great idea!
Anyone have some good recipes to share?
ps - if anyone wants to make that soup recipe, just cook it all up until the beans are soft, hit the whole batch with an immersion blender to make it thick and smooth, and enjoy! I didn't put the cooking instructions in there...0 -
@jugar I don't know that it worked, I didn't see any ingredients when I clicked on that link.
Here's an easy Mexican recipe that is delicious. I got it from a former coworker who was from Mexico. The level of spiciness depends on how many dried red chili peppers you add. Serve over rice.
Chicken with Green Chili Sauce
1 pound boneless skinless chicken breast cubed
black pepper
seasoned salt
garlic powder
1 lime
SAUCE:
10 tomatillos (husks removed and then rinse)
1 tomato
1 clove garlic
2 jalapeno
3 red chili peppers dried
salt to taste
2 tablespoons olive oil
Season chicken with pepper, salt, juice from the lime and garlic powder. Heat oil in skillet. Put seasoned chicken in skillet. Saute until browned.
At the same time, make green sauce:
Boil tomatillos, tomato, jalapenos, and red peppers until soft. Drain and place in a blender with garlic and salt. Blend until smooth.
Combine sauce with chicken. Simmer for 15 minutes. Serve over rice.
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@jugar there wasn't anything when I checked link also
@trooworld that recipe seems delicious! Definitely adding to my To Try List. Thank you!0 -
@lindamartin27 and @trooworld Bummer! When I click it on my computer, it goes there. Hmmph. I'll let MFP know and maybe some day someone might fix it.0
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@lindamartin27 you are welcome! I hope you like it.
Here is a snack/appetizer recipe that I recently discovered that I love. It uses an air fryer to "fry" the pita chips. I think you could get away with less oil. If you don't have sumac (which can be found at international markets), a good sub would be garlic powder and parsley:
Air Fryer Pita Chips - https://thecoppertable.com/air-fryer-pita-chips/
And to go with it, my favorite hummus recipe:
2 cups canned garbanzo beans drained
1⁄3 cup tahini
1⁄4 cup lemon juice
1 teaspoon salt
2 cloves garlic halved
1 tablespoon olive oil
1 pinch paprika
1 teaspoon minced fresh parsley
Place the garbanzo beans, tahini, lemon juice, salt and garlic in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
Drizzle olive oil over the garbanzo bean mixture. Sprinkle with paprika and parsley.3 -
My husband made this recipe last night. According to MFP, the recipe was 347 cals, 28 carbs, 19 fat, and 15 protein BUT high in sodium. It was super good and quick to make:
Chicken Wontons in Spicy Chili Sauce - https://pinchofyum.com/chicken-wontons-in-spicy-chili-sauce
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My husband made this recipe last night. According to MFP, the recipe was 347 cals, 28 carbs, 19 fat, and 15 protein BUT high in sodium. It was super good and quick to make:
Chicken Wontons in Spicy Chili Sauce - https://pinchofyum.com/chicken-wontons-in-spicy-chili-sauce
Looks divine! Adding to my TO TRY LIST!1 -
We had this for dinner tonight poured over some cauliflower rice. my family tore it up! Tummy!1 -
ice cream bread
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This is a soup that I make when my guts are flaring up; I eat it for a week and it calms everything down.
1 box Trader Joe's Miso Ginger Broth (=4 cups, if you have miso and want to make your own broth)
4 medium zucchini, chopped
3 stalked celery, chopped
1 cup chopped green beans
1 bunch parsley, stems & leaves chopped
3 tomatoes, chopped
2 tsp herbs (your choice; rosemary, thyme, oregano etc)
Simmer 30 minutes. You can puree some of it or all of it or none of it - it's delicious as is.
FYI, I have a condition called microscopic colitis. 13 years ago I was told that the only treatment was steroids. I decided to go another route and never took medication. If I have a flare up, I eat pretty much nothing but greens for a week, and it straightens me right out - not just for a little while, but for months. This soup is a big part of my homestyle "treatment". My brother thinks it helps because of the miso; personally I think it's the parsley. But I've never had to go back to see that smug gastroenterologist who told me, when I turned down the meds, "You'll be back".5 -
Slow Cooker Chicken Enchilada Casserole
This isn't actually a soup or a chili, but it's made in a slow cooker and it's very good. When I make it again, I’m going to find a substitute for the canned Enchilada Sauce, way too much sodium for us, but it did mean I didn’t have to add any other seasoning.
This link is Slow Cooker Chicken Enchilada Casserole; serves 8.
https://themagicalslowcooker.com/chicken-enchilada-casserole/
Here’s a printed version but the website has tips, notes, photos, videos, and nutrition info.
A true one pot meal. The chicken and enchilada sauce is cooked all day in the slow cooker then the casserole fixings are stirred in.
Prep Time
5 minutes mins
Cook Time
8 hours hrs 40 minutes mins
Total Time
8 hours hrs 45 minutes mins
Course: Main CourseCuisine: American Servings: 8 Calories: 398kcal Author: Sarah Olson
Equipment
Slow Cooker- 6 quart or larger
Ingredients
1.5 lbs. boneless skinless raw chicken breasts (author: don't use any more than 1.5 pounds, the casserole will seem dry if you do).
28 oz. can Red Enchilada Sauce I use El Pato Brand or Los Palmas
Add these items at the end:
10 corn tortillas I use a 10-12 oz. package of soft corn tortillas.
2 cups grated cheddar cheese divided
3.8 oz. can black olives divided
Instructions
Put the chicken breasts and the enchilada sauce in your slow cooker.
Cook on HIGH for 4 hours or LOW for 6-8 hours.
Shred the chicken with 2 forks right in the slow cooker.
Cut the tortillas in to strips, add to chicken and sauce. Stir.
Add 1/2 cup of cheese and half the olives into the sauce and chicken mixture. Stir again.
Flatten the mixture.
Add the rest of the cheese and the olives on top.
Cook on low for about 40 - 60 minutes longer.
Top with sour cream (optional)
This is the Nutrition Information from the website. When I made it, I used a different Enchilada sauce, so the sodium was not as much.
Nutrition
Calories: 398kcal | Carbohydrates: 24g | Protein: 32g | Fat: 19g | Saturated Fat: 10g | Cholesterol: 99mg | Sodium: 1446mg | Potassium: 422mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1165IU | Vitamin C: 3mg | Calcium: 343mg | Iron: 2mg1 -
Zuppa Toscana - Olive Garden Copycat
Prep Time: 10minutes mins
Cook Time: 35minutes mins
Total Time: 45minutes mins
Servings: 8 bowls
Ingredients:
· 6 oz bacon, chopped
· 1 lb Italian Sausage, The "Hot" variety
· 1 medium head garlic, 10 large cloves, peeled and minced or pressed
· 1 medium onion, finely diced
· 6 cups chicken broth/stock, (48 oz)
· 4 cups water, (32 oz)
· 5 medium russet potatoes, peeled and chopped into 1/4" thick pieces
· 1 kale bundle, leaves stripped and chopped (6 cups)
· 1 cup whipping cream
· Salt and black pepper to taste
· Parmesan cheese to serve, optional
Instructions
1. In a large pot or dutch oven (5.5 qt), over medium-high heat, add chopped bacon and sauté until browned (5-7 mins). Remove bacon to a paper-towel lined plate and spoon out excess oil, leaving about 1 Tbsp oil in the pot.
2. Add Italian sausage, breaking it up with your spatula and sauté until cooked through (5 min). Remove to paper towel lined plate.
3. Finely dice onion and add to the pot. Saute 5 min or until soft and golden then add minced garlic and saute 1 min.
4. Add 6 cups broth and 4 cups water, and bring to boil. Add sliced potatoes and cook 13-14 min or until easily pierced with a fork.
5. When potatoes nearly done, add chopped kale and cooked sausage and bring everything to a light boil.
6. Stir in 1 cup cream and bring to boil. Season to taste with salt and black pepper then remove from heat. Garnish with bacon and grated parmesan.
Nutrition Per Serving
458kcal calories29g carbs19g protein31g fat0 -
Cumin & Thyme Pumpkin Chicken Soup
INGREDIENTS
1 pound boneless skinless chicken thighs, cut into 1 inch pieces
1 can pumpkin puree (not pumpkin pie filling!)
1 quart chicken broth
1 cup carrots, chopped
1 cup onions, chopped
1/2 cup celery, chopped
4 cloves garlic, minced
1 Tbsp olive oil
1 tsp ground thyme
1/2 tsp ground cumin
1/4 tsp ground cinnamon
In a large pot, heat the olive oil, brown the chicken. I usually remove the chicken from the pot, and saute the onions, celery and carrots until the onions are just starting to carmelize. Then return the chicken to the pot. Add the broth, pumpkin puree, the seasonings (add salt and pepper if desired) and bring to a boil. Simmer on low for 20 minutes until the vegetables are tender. Check and adjust the seasonings if necessary. Garnish with chopped parsley if you like a garnish.1 -
BLACK BEAN SOUP
6-8 servings
Ingredients
* 2 tablespoons extra-virgin olive oil (you can use less if you want to reduce the fat)
* 2 medium yellow onions, chopped
* 3 celery ribs, finely chopped
* 1 large carrot, finely chopped
* 1 red bell pepper, finely chopped
* 6 garlic cloves, minced
* 4 ½ teaspoons ground cumin
* ½ teaspoon red pepper flakes (use ¼ teaspoon if you’re sensitive to spice)
* 4 cans (15 ounces each) black beans, rinsed and drained. Choose low sodium beans.
* 4 cups (32 ounces) low-sodium vegetable broth or chicken broth.
* ¼ cup chopped fresh cilantro (optional)
* 2 tablespoons fresh lime juice
* Salt and freshly ground black pepper, to taste
Instructions
1. Heat the olive oil in a soup pot over medium heat until shimmering. Add the onions, celery, red bell pepper and carrot. Cook, stirring occasionally, until the vegetable are soft, about 10 to 15 minutes.
2. Stir in the garlic, cumin and red pepper flakes and cook until fragrant, about 30 seconds. Pour in the beans and broth and bring to a simmer over medium-high heat. Cook, reducing heat as necessary to maintain a gentle simmer, until the broth is flavorful and the beans are very tender, about 30 minutes.
3. Use an immersion blender to blend a portion of the soup (about 4 cups, depending on how chunky you like the soup).
4. Return the pureed soup to the pot, stir in the cilantro, lime juice and salt and pepper, to taste. Serve.
Sometimes I will add a potato or a sweet potato to the soup, but I use more red pepper flakes because the potato will diminish the heat. The carrot and the celery don't really add much flavor, so feel free to leave them out; I am just always looking for ways to add more veggies.
This is my favorite soup, I eat it pretty much every day during "soup season", which for me is September through March, or maybe even April. But Rich gets annoyed if "soup season" goes on too long!
I thought I had some nutrition information, but I can't find it! Calories are about 350 per cup, protein is abou 20g and the fiber is 12-14g.
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Jamaican Soup
1 Tbsp olive oil
1/2 cup celery
3 cloves garlic
1 chopped onion
1 sweet potato (cut in 1/2" cubes, about 1-1/2 cups)
1 can diced tomatoes
1 diced red bell pepper
1 butternut squash (cut in 1/2" cubes)
6 Tbsp brown sugar
1 can black eyed peas, drained and rinsed
1-2 quarts chicken broth (low sodium)
1 package cooked sausage, casings removed, quartered lengthwise and then cut into pieces (I like Al Fresco, with the jalapeno peppers)
1 bay leaf
2 tsp cumin
1 Tbsp curry
1/4 tsp cinnamon
1 tsp minced fresh ginger
1/2 tsp allspice
2 tsp thyme
Cut everything up first.
Saute the red bell pepper, celery & onion in the olive oil until the onion is starting to brown. Add the sausage, and let that brown a bit. Add the garlic for a quick saute (like 1 min) and then add the brown sugar, cumin, curry, cinnamon, ginger, and allspice for a quick saute (like 30 seconds), add the squash, sweet potato, broth, tomatoes, thyme, and bayleaf. Cook for about 30 minutes until the veggies are soft. Add black eyed peas at the end, just long enough to heat through.
It's not really Jamaican, I just call it that. because of the curry. You should remove the bayleaf before serving, although I usually don't. I just say that whoever gets the bayleaf has to do the dishes.
I thought I had some nutrition information from the last time I made it, but I can't find it. All my soups are around 300 calories for a 1-1/2 cup serving.0 -
Authentic New Mexico Green Chile Stew
Ready In: 2hrs 45mins
Serves: 8
INGREDIENTS
12 -15 hatch green chilies (if not available anaheim will work too)
2 lbs pork shoulder
2 tablespoons vegetable oil
1 ⁄ 2 cup onion, finely chopped
2 minced garlic cloves
1 - 2 jalapeno, diced (only necessary if using anaheim chiles)
6 cups chicken broth
1 ⁄ 2 teaspoon oregano
1 teaspoon salt
1 teaspoon pepper
3 bay leaves
1 ⁄ 2 teaspoon cumin
1 (10 ounce) can diced tomatoes
3 large potatoes, diced 1/2-inch
2 tablespoons butter
2 tablespoons flour
DIRECTIONS
Broil green chiles in the oven turning often to evenly darken skin making sure they don't burn.
Remove from oven and cover with a dish cloth for 10 minutes to steam the skins off.
While the chiles are resting, cube the meat, sprinkle with salt & pepper and brown with onions & garlic in oil in a large pot for 5 minutes.
Add jalepeno, broth, spices. Bring to a simmer.
Let simmer for 1 hour.
Peel skin from chiles, chop and add to the pot (including the seeds).
Let simmer for 30 minutes then add the tomatoes & potatoes (add a cup of hot water if needed).
Simmer until potatoes are done.
Melt butter in a small skillet & add flour, cook for 2 minutes stirring constantly -- add to the pot.1 -
Split Pea Soup with Ham
This slowly-simmered split pea soup uses a ham bone (or ham hocks) for a rich, subtly smoky flavor.
Prep Time - 15minutes
Cook Time - 1hour 15minutes
Ingredients
1/4 cup unsalted butter
2 cups chopped onion
1 cup diced carrot (1/4-inch dice)
1 cup diced celery (1/4-inch dice)
1/4 to 1 teaspoon kosher salt , to taste
1/2 teaspoon freshly-ground black pepper , plus additional to taste
2 cloves garlic , minced
1 pound dried split peas , rinsed and sorted
1 meaty ham bone
1 large bay leaf (or 2 small)
2 teaspoons fresh thyme leaves , chopped and quantity divided
6 cups chicken stock
2 cups water
1 cup diced ham (1/4-inch dice)
Instructions
In a large pot or Dutch oven, melt butter over medium heat until foaming subsides. Add onion, carrot, celery, 1/4 teaspoon salt and 1/2 teaspoon pepper. Cook until vegetables are softened, 5-8 minutes. Add garlic and cook for 1 minute, until aromatic. Stir in split peas.
Add ham bone, bay leaf, and 1 teaspoon fresh thyme. Stir in chicken stock and water. Bring to a boil, reduce heat, and simmer uncovered for 60-90 minutes, stirring occasionally, until split peas are cooked down and soup is thickened to desired consistency. (Stir more frequently as the soup begins to thicken and add a little additional stock or water if it gets too thick for your taste.)
Add diced ham during the last 15 minutes of cooking. When ready to serve, remove and discard ham bone and bay leaf, and stir in remaining 1 teaspoon fresh thyme. Season to taste with salt, if needed.
Notes
*Ham Bone Substitution:
*If you don't have a leftover ham bone, two smoked ham hocks can be substituted (1-1/2 pounds). They are saltier than a ham bone, so reduce the added salt in your soup accordingly. When you remove the ham hocks from the pot, shred the meat off of the bones and return it to the pot before serving. Discard the bones.
I don't sauté my vegetables in butter. I add them once I start simmering the soup. At the end of cooking and before I add the ham, I blend everything in the pot to break up the split peas and veggies. I use an immersion hand blender.
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Harvest Bread
If there's soup, there really should be some bread. This one is pretty much no-knead. Bread can be easy! And comforting, supportive and delicious 😋. And this one I actually have a photo! Somewhere...if I can find it....
INGREDIENTS
Dry Ingredients
3 cups Bread flour (you can use all purpose flour, but using bread flour really makes a difference)
2/3 cup craisins
1/2 cup chopped pecans
1/2 cup whole wheat flour
1/2 cup old fashioned oats
1 tbsp hemp seeds
1 tbsp sunflower seed kernels
1 tbsp pumpkin seeds
1 packet instant yeast
1 tsp salt
1 tsp pumpkin pie spice
Wet Ingredients
1 cup warm water
1 cup pumpkin puree
1/3 cup honey
1 tbsp olive oil
Mix the dry ingredients in a big bowl
In a separate microwave safe bowl, heat the pumpkin puree and water to a nice warm temperature, not hot. Add the honey and olive oil to the pumpkin mixture. Mix this bowl of wet ingredients into the dry, making sure it all gets mixed in. The dough will be wet and sticky. Cover the bowl with plastic wrap, and then a towel. Put in a warm place to let it rise to double. Probably 2 hours.
Turn the dough out on a well, floured surface, flour your hands, and knead it lightly for maybe 2 minutes. Shape the dough into a ball.
Line a large bowl with parchment paper. You will use the parchment paper to transfer the dough from the bowl to the heated Dutch oven after the 2nd rise. Again, cover the bowl with plastic wrap, and then a towel, and let it rise to double, about 1 hour.
Put your covered Dutch oven in a cold oven, and preheat it to 425°F. Allow enough time to heat up the pan - which will depend on the thickness of your pan. When the dough and the pan are both ready, transfer the dough into the hot pan, cover with the lid, and bake 25 minutes. Remove the lid, and continue baking until golden brown. It should make a nice hollow sound when you thump it. Using the parchment paper, remove the bread from the Dutch oven and transfer to a cooling rack. Let it cool completely before cutting it. Probably 2 hours to cool.
-Mica
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BodyTalking wrote: »I kept some haggis from our nod to Burns Night yesterday and will make something like this for dinner today.
HAGGIS QUESADILLAS
INGREDIENTS (feeds 2)
200g haggis
2 mini tortilla wraps
350g potatoes (unpeeled weight)
Cooked beans
Chilli sauce
Salt + White Pepper
20g salted butter
40g extra mature cheddar cheese (grated)
Potato Rosti
Peel and grate potatoes, season with salt and pepper then add to a dishcloth + squeeze out excess water, leave for 10 minutes then squeeze out remaining water
Melt some butter in a pan then add the grated potato, in a flat disc shape and fry until golden brown. Once the underside is golden and crispy, flip over and do the same on the other side.
Heat up haggis so it’s soft and easy to spread.
Heat up beans and chilli sauce, then mash into a paste.
Assemble quesadillas
Lay one mini tortilla wrap on a flat surface
Add a layer of haggis on the bottom, a layer of mashed chilli beans, the potato rosti then finish with grated cheese
Add another mini tortilla wrap on the top
Fry on both sides until cheese is melted and outside is crispy
Cut into 40 -
p8m6bwghh9 wrote: »Creamy Tomato Soup
I have a very rudimentary level of skill in the food planning and prepping area. I have been making this soup over the past year and have a mug of it with lunch most days. The recipe I use was for a single serving but I make it in batches and freeze some.
4 - 29 oz cans Tomato Puree
1 quart low sodium chicken bone broth
1 8 oz package low fat cream cheese
Combine puree and broth in 5qt sauce pot. I heat it up to a simmer, add diced cream cheese, stir and simmer until most of the cheese has melted.
I have added to my mug before eating (individually and in different combinations) :
- Italian Seasoning
- Everything but the salt Seasoning
- Garbanzo Beans
- Black Beans
I think it would be easy to use a different type of broth and/or a non dairy substitute for the cream cheese.
Nutrition info for 200 gram serving:
Before cream cheese is added:
Original recipe:
https://www.eatingwell.com/recipe/270499/quick-creamy-tomato-cup-of-soup/
Rita1
