Chicken Meatballs with Kale & Lemon

IMG_8841With the hubs crazy work week & the frigid temps still looming around Boston I decided to make a warm dinner for him to come home to on Friday.  What better way to stay at home then a homemade dish & a few episodes of House of Lies to catch up with (love this show!).

Anywho, I whipped up an easy chicken meatball dish with a twist of kale & lemon. It was simple & ever so tasty that the hub finished off the rest of the servings (yes, that yummy)!

Lets get to it…

  1. Heat 1T EVOO in a large pot over medium heat – add 1.5 minced shallots, 1 diced scallion (green parts as well), 2 minced garlic cloves & 1/4t crushed red pepper flakes – cook & stir for 6minutes
  2. Add 1/3 of ground chicken – break up pieces & cook thoroughly
  3. Transfer to side bowl, mix in the rest of the raw chicken, salt & pepper – form 8 meatballs
  4. Wipe out your pot – add 1T EVOO, add meatballs & cook until browned (6-8minutes) – set aside
  5. Add remaining half of shallot & lemon slices to – cook until they turn golden brown then add 2C of chicken broth to pan & the cooked meatballs
  6. Bring to simmer, reduce heat & cover – cook for 8minutes then add 1 bunch of destemmed kale
  7. Cook until kale turns bright green (~4minutes)

Remove from heat & serve – make sure to garnish with a grind of red pepper flakes & fresh scallions!

Nutritional Info Per Serving (Serves 4): 270 calories – 14 grams of fat – 9 carbs – 27 grams of protein

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Cabbage-Vegetable Soup

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I had dear friends visit me in Beantown this past weekend – so fun! We saw a few sights, ate (and ate again) & just caught up…it was a great time! Needless to say, staying up til the wee hours with my gals led me to feeling a tad under-the-weather come Monday.

What better way to feel better then a veggie soup – simple & full of flavor!

  1. Grab a large pot & add 1T EVOO over medium heat
  2. Dice up 1 yellow onion, 2 carrots & 2 stalks of celery – toss in pot, let soften for 5minutes
  3. Cut both ends of 2 leeks, cut lengthwise & cut 1/2inch slices – add to pot with 1t minced garlic & cook til tender (~2minutes)
  4. Add one peeled/diced potato, 6C vegetable broth & 2 bay leaves – bring to boil
  5. Stir in half a head of thinly sliced cabbage, 1/4t salt & 1/4t pepper
  6. Bring to boil then reduce heat & cover – let simmer for 20minutes
  7. Remove from heat, add 1T free thyme & 2t white vinegar

Since this dish is so light either serve as a starter (kinda like a salad with all the veg) or serve with a heavy grain, enjoy!

Nutritional Info Per Serving (Serves 4): 90 calories – <1 gram of fat – 20 carbs – 2.6 grams of protein

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Meatless Monday: White Bean & Kale Stew

IMG_8423I am totally digging the warmer weather sticking around, however I still am craving the warm fall meals (hello soups & stews)! Whether they are whipped up on in the oven, on the stovetop or in the ever so lovable crockpot – I need them this time of year!

This stew is quick, easy, meatless & tastes majorly yummy! Lets get to it…

  1. Grab a large pot & heat 1T EVOO
  2. Once heated add 1 diced onion, 2 peeled/diced carrots, 2 stalks of celery diced, 2 minced garlic cloves & S/P to taste – cook until tender (~8minutes)
  3. Toss in  one can of diced tomatoes (15oz unsalted) – keep stirring & cook for 5minutes
  4. Add 7C of water, 8 red potatoes (cleaned/quartered) & 1 can cannellini beans (unsalted) – bring to boil then reduce heat & simmer until the potatoes are tender (~10minutes)
  5. Stir in 4C chopped kale, cover & let kale wilt

Remove from heat –  serve with vegan parmesan & thick toasted bread, enjoy!

Nutritional Info Per Serving (Serves 6): 160 calories – 3 grams of fat – 25.5 carbs – 6.5 grams of protein

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Kale Miso Soup

IMG_8227We ordered in (I know, the horror)! Well, semi ordered in. I picked up some sushi on the way home the other night – hey, it was late & I was tired! However, I still managed to throw something together in less then 10minutes that went perfectly with our takeout! A delicious miso soup!

Here’s the quick recipe…

  1. Bring 5C of water to a boil
  2. Once boiling add in 2 thinly sliced scallions (white parts & all), 2t freshly grated ginger & 1 garlic clove thinly sliced* – let simmer for 10minutes
  3. After 10 minutes stir in 3-4T yellow miso paste (make sure it dissolves), then add in 1C of chopped kale, 1C of cubed tofu (~1/2 a block)  & 2t Braggs amino acid
  4. Let it cook for a final 2 minutes then remove from heat

Serve piping hot & enjoy slurping on this tasty soup!

* typically I use jarred minced ginger & garlic but for this dish I recommend using the real deal

Nutritional Info Per Serving (Serves 4): 60 calories – 1 gram of fat – 5 carbs – 7 grams of protein 

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Red Curry Soup with Rice & Purple Kale

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I’m back after a week away to celebrate two lovely ladies (+1 baby boy)! I was able to hang with dear friends & make new friends! Overall it was a stellar time –  from a pink hummer limo to a vaccination seminar (yes, I conquered both activities on this trip)!

Anywho…I came back from the sunshine state to a burst of colder weather in Boston. Not going to lie, I welcomed it (is that wrong?)! The cold & rainy weather inspired me to whip up a warm soup with a little bit of spice & alot of veggies! Movie night anyone?

Lets get to it…

  1. Grab a large pot, add in 1T EVOO & 1 diced small onion – sauté til translucent
  2. Once translucent add 3 cloves minced garlic & 1T minced ginger – sauté for 1minute
  3. In the same pot combine: 3/4C basmati rice, 6C veggie broth & 1t salt – bring to boil
  4. While waiting to boil peel & cut 1 large sweet potato and tear 1 head of purple kale into bite size pieces – set aside
  5. Once boiling, lower heat to simmer & stir in: 2-3T red curry paste (depends how much spice you want, I added 3T), sweet potato & purple kale – cook for 15minutes or til potato is tender
  6. Remove from heat & stir in 1 can coconut lite, 1T agave syrup & juice of 1 lime

Serve hot & top with a swirl of Sriracha sauce to add more spice!!

Nutritional Info Per Serving (Serves 4): 325 calories – 9 grams of fat – 52 carbs – 5 grams of protein 

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Chunky Cream of Kale

chunky cream of kaleI dream of kale. For real, I am in love with this green goodness! So why not chop it up & create a kale soup that is light enough for summer & quick enough to get you out of the kitchen fast during these warm nights.

Lets get to it…

  1. Drain lite extra firm tofu & press* for 30minutes prior to adding to dish
  2. In a medium saucepan add 2C low sodium vegetable broth, 1 diced yellow onion, 2 cloves of diced garlic – bring to boil
  3. Once boiling add the tofu – bring back to boil
  4. Lower heat & add 1 head of chopped kale – sauté for 5minutes
  5. Remove pan & stir in 2t yellow miso
  6. Transfer soup from saucepan to blender – blend till your your desired consistency  (I wanted thick soup, I was craving to taste the kale, so I blended it for a short time to keep the chunk)

Once blended serve with yummy crackers – I found these purple gluten free crackers which added the perfect crisp to this yummy soup!

*Lay block of tofu on a rimmed dish with a paper towel underneath it. Place a paper towel on top followed by another dish (so the tofu block is weighed down). This will drain out excess water from the tofu. If towels become fully soaked, replace with fresh ones.

Nutritional Info Per Serving (Serves 4): 130 calories – 5 grams of fat – 12 carbs – 13 grams of protein

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Red Pepper & Tomato Soup

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This soup is great for a warm summer day (please get here soon!) or even on a chilly night in front of your fire (winter I do love you too!) – I know, I have issues with my seasons. As soon as the weather heats up I remember my winter, and I just love it! Anywho…this soup is packed with flavor & only has 3 simple steps. Easy for any meal, at anytime.

  1. Chop up one red pepper, 3 medium sized tomatoes, 1/2 stalk celery & 1/4 onion – put in blender
  2. Add in: 1C unsweetened almond milk, 1T nutritional yeast, 3/4t himalayan sea salt, 1/2t minced garlic & 1T fresh lemon juice
  3. Blend everything until smooth, then let sit for 5 minutes

Serve with fresh black pepper! Super light & filling, enjoy!

Nutritional Info Per Serving (Serves 4): 50 calories – 1 gram of fat – 8 carbs – 2 grams of protein

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Gazpacho with Yellow Tomatoes

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Talk about a quick soup – slice, dice & blend! This was a refreshing soup for any time of the day or year.

  1. Chop up: 1/2 yellow bell pepper, 1/2 red bell pepper, 1/2 an english cucumber & 1/2 a sweet onion – set aside
  2. In a Vitamix (or blender) add: 1/2t minced garlic, 1/4t salt, 10 leaves fresh basil, 3T fresh squeezed lemon juice & chopped veggies from above (cucumber,  onion, red & yellow bell pepper)
  3. Turn on mixer & pulse til finely chopped – transfer to a large bowl
  4. Now dice up 3 large yellow tomatoes, add them to the empty Vitamix (or blender) – pulse til almost smooth
  5. Stir tomatoes into the veggie mixture
  6. Cover and refrigerate until you are ready to serve.

Add fresh basil as garnish or even spice up the gazpacho with grilled shrimp skewers, enjoy!

Nutritional Info Per Serving (Serves 4): 55 calories – <1 gram of fat – 13 carbs – 2 grams of protein
 

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Saffron Fish Stew

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Can I say YUM!  This was the perfect stew for a frigid NYC night.  However, going to the grocery store on a Sunday in NYC was not my idea of a peaceful evening – I really have to take advantage of not working right now…grocery shopping 2pm on weekdays only!

I altered the recipe and added actual fennel & shrimp.  Regardless the recipe is very straightforward and only took 20min to make.  ENJOY!

  • Grab a cast iron pot or soup pot – add a 1T EVOO and turn heat to medium
  • Dice up 1 yellow onion & a fennel head – toss in pot
  • Add 1t ground fennel, 1/2t ground coriander, 2t minced garlic & a few thyme sprigs
  • Saute & stir for about 5minutes
  • Grate 1/2t orange rind over the pot, 1/4t crushed saffron, 1.5C water, 1.5C clam juice, 14oz undrained diced tomatoes & a 14oz can of great northern beans
  • Once boiling add 1lb of cut up flounder & 16 deveined/detailed shrimp
  • Cook for 5minutes or until fish is white

Top with fresh thyme leaves & serve with whole wheat sourdough bread – double YUM (YUM)!

Click here for original recipe.

Nutritional Info Per Serving (serves 4):  340 calories – 7 grams of fat – 24 carbs – 47 grams protein
 
 

Chicken Soup for a sick hub!

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I made this soup when the hub was feeling a bit under the weather – and honestly it was incredibly tasty that this will be the chicken soup recipe that I stick with!

  • Get a large soup pot and set it up on the stove-top
  • Put 10 chicken legs (bone in/skin on) on the bottom of the pot
  • Cut both a yellow onion & a sweet potato (with skin on) in half – put in pot
  • Slice up 2 large carrots, 2 stalks of celery & 1 leek (leaves and all) – put in pot
  • Dash of S/P, thyme sprig & 3-4 lemongrass leaves
  • Fill pot up with water to just cover all meat,veg & spices (around 6-8cups)
  • Bring to boil, then cover & let simmer for roughly an hour or so
  • Remove chicken from soup (slotted spoon works best) and remove skin (toss) and take meat off the bone
  • Return meat & bones back into pot
  • Add 1T of apple cider vinegar (brings the calcium out of the chicken bones)
  • Simmer for 15min, then remove bones & serve away!!

I swear for homemade chicken soup this is the way to go! I really dislike using sodium based products (ie chicken broth) so making a fresh soup like this was killer!

Original recipe here.

Nutritional Info Per Serving (Serves 6): 307 calories – 13 grams of fat* – 9 carbs – 44 grams of protein  
* I added in chicken skin since I cooked with it even though I removed it at the end- so I am sure the recipe has less fat
 

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