Bone Broth Miso Chicken Noodle Soup

I’m always looking for healthy things to add to our meal repertoire. It seems like there are so many buzzworthy and trendy things out there, it’s hard to keep track of what is really good for you and what’s just the next thing that people will move on from in a month or two.

To me, Bone Broth seemed like one of those things. I mean, how is it healthy? What makes it good for me? Like I usually do, I dove into my own research and from what I can find, this stuff appears to be legit. It is made using the bones of the chicken (or beef for beef bone broth). The collagen from the bones seeps into the broth and provides So. Many. Nutrients.  It helps protect your joints, it is good for overall gut health, it helps maintain healthy skin and nails, it supports the immune system, helps with detoxing the body, it boosts your metabolism and aids in digestion.  It is really easy to make your own, but it is time consuming. I used store-bought from Sprouts.  They say drinking a cup a day you will really notice the benefits. I haven’t done that yet, but the flavor of the broth I used was so delish, I could probably give it a try.

Miso is another thing I am pretty new to. I know it isn’t a food trend like Bone Broth, but I just tried miso soup for the first time about a month ago and it was SOOOOO GOOOOOOODDD! I’ve been seriously missing out. When I was looking into bettering my gut health, miso was one of the options that came up as a probiotic. It also helps aid digestion, is good for blood pressure, and is a good source of nutrients like vitamin K and folic acid.

So now that I have these two new gut health superheroes at my culinary disposal, I thought, why not combine them? I bought some soba noodles awhile back (their own health benefits including being fat free, gluten free, high in manganese, vitamins, protein, and fiber) and thought I’d add those to the mix as well. Make my own version of chicken noodle soup!

I wasn’t sure exactly how it would turn out, but it was yummy. The hubs had two servings!   If anyone else has any yummy ways to use miso or bone broth, just let me know!

Bone Broth Miso Chicken Noodle Soup

8 cups Chicken Bone Broth

1 pound chicken thighs

¼ cup white miso (you can use any miso you like)

1 ½ cups baby carrots, chopped (it was about a cup and half after I chopped each on into thirds)

1 tablespoon garlic powder

Leaves from 3 sprigs of fresh thyme

A splash each of soy sauce (can use aminos) and rice wine vinegar

A good sized handful of baby spinach, torn

¼ to 1/3 of the package of soba noodles, broken

Salt and pepper to taste

Chopped green onions, white and light green parts, for garnish

In a heavy soup pot, bring the bone broth to a boil. Add the chicken thighs and poach for about 10 minutes or until cooked through. Remove the chicken and add the miso, stirring until it is combined into the broth.

Add the garlic powder, thyme, soy sauce, rice wine vinegar, spinach, and carrots.  Keep a medium boil until the carrots are just about soft.

Check the package directions on your soba noodles to see how long they need to cook. Mine were about 7 minutes, so I added the noodles and cooked them until they were almost done. Then I added the chicken back to the pot and mixed it all together and continued cooking until the noodles were done. Taste the broth to see if you want to add any salt or pepper. With the miso and the soy being salty-ish on their own, you may not need to add anything.

Serve the soup with a sprinkling of chopped green onions and enjoy!

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Red Lentil Pasta with Chicken Sausage and Veggies

If you’ve been reading this blog for any amount of time, you know how much I love a good quick weekday meal.  This one came together in about 10 minutes and I got all the ingredients at Trader Joe’s! And it is super healthy!  Winning all over the place!

Alternative pastas are having a major moment right now, but keep in mind they are not all created equally. Not all are as good as others. Studies* show this is one of the legit ones.

*Studies conducted by me.

1 bag of red lentil pasta

1 jar traditional marinara sauce (or your favorite tomato sauce)

1 package garlic and herb chicken sausage, sliced into coins

½ 12oz bag baby spinach

¼ to ½ bag frozen asparagus spears, thawed, cut into fourths

Grated parmesan cheese

While a pot of water is coming to a boil, slice the sausage and cut the asparagus.

Cook the pasta according to package directions.

Meanwhile, in a hot skillet with a little bit of olive oil, sauté the sausage until golden brown and warmed through. Add the asparagus and cook until softened and warm. Add the spinach and cook until wilted (won’t take too long).

Drain the pasta and add back to the pot. Add the veggie/sausage mix to the cooked pasta. Add the jar of marinara sauce. Use as much or as little as you’d like.  Mix altogether and serve with a sprinkle of parmesan.

Sweet-and-Spicy Bourbon Peach BBQ Chicken

I used to think that finding healthy but tasty recipes was hard. People tend to associate healthy eating with plain baked chicken and broccoli, which is just not true. I love finding new flavor profiles and ways to eliminate overly processed foods and try to keep things as clean as possible while still having fun with the meal.

Food shouldn’t be complicated and it shouldn’t cause you to feel bad for eating. This dish, for example, uses peach preserves which have sugar. I could have used fresh peaches and maybe one of these days I will try that, but everything else in it is good, so the sugar from the preserves isn’t so bad. Plus, it isn’t like I’m eating the entire batch of sauce. Take that into account as well. The amount per serving makes a huge difference so enjoy yourself!

Sweet-and-Spicy Bourbon Peach BBQ Chicken

makes about 2 cups of sauce

1 tablespoon canola oil

½ poblano pepper, seeded and diced

1 small onion, diced

4 cloves garlic, minced

1 10 oz jar peach preserves (try to get as all natural as you can)

½ cup orange juice (from 1 orange)

¼ cup apple cider vinegar

¼ cup bourbon (I used Bulleit)

½ cup ketchup (organic if possible)

2 tablespoons honey

2 tablespoons Dijon mustard

1 tablespoon Worcestershire sauce

1/8-1/4 teaspoon cayenne pepper

For the chicken, I used a package of 5 boneless, skinless chicken thighs, seasoned with salt, pepper, and paprika.

In a 350 degree oven, bake the seasoned chicken on a foil-lined baking sheet for 20-25 minutes.

While the chicken is cooking, make the sauce:

In a pot over medium-high heat, add your canola oil, pepper, and onion. Cook until starting to soften, about 2 minutes. Add the garlic and cook for another minute.

Add the peach preserves and stir until melted in. Next, add the orange juice, apple cider vinegar, and bourbon.

Bring to a boil and add the ketchup, honey, Dijon, Worcestershire sauce and cayenne.  If you don’t want any spice, don’t add the cayenne.   (Leave the poblano, though. It doesn’t really add any heat, just a nice flavor). Bring to a boil and then turn the heat down to medium. Let it cook down for about 15 minutes. After it has reduced and thickened up a bit, add the mixture to a blender and blend until smooth.

Take the chicken out of the oven and pour/brush on at least a couple tablespoons of the sauce onto each piece of chicken. Then put the baking sheet under the broiler for about 3-5 minutes, or until the sauce has cooked onto the chicken and is a nice golden brown.

Prosciutto Wrapped Chicken with Sage and Apples

Fall in SoCal is a finicky thing. It usually takes awhile to actually start feeling the cooler weather. Sometimes that’s October and sometimes that’s December. Usually, it begins as cold in the morning and evening but still hot in the afternoon. It’s annoying.

For me, who is obsessed with the season, Fall begins right after Labor Day. I wait patiently for the weather to cool even just slightly (I’ll take low 70s) so as to tackle my long awaited list of yummy Fall recipes: Chili, soup, roasts… pumpkin spice and everything nice.

Today is the Autumnal Equinox, which marks the first official day of Fall. I thought it would be the perfect time to share a recipe I just came up with last week. I recently started an herb garden which contains, among others, sage. Now, sage is a very Fall flavor, so I’m just looking for ways to incorporate it into my meals before Thanksgiving. Here’s one I came up with and it was super delicious!

Prosciutto Wrapped Chicken with Sage and Apples

2 chicken breasts, halved lengthwise

Fresh Sage leaves (some whole and about 1 tsp finely minced)

Thin sliced prosciutto (enough to wrap around your chicken)

1 apple, diced (whichever kind you like, just not Granny Smith. I used Fuji.)

½ diced yellow onion

½ cup low-sodium chicken stock

¼ cup Dry white wine (optional. Can use more chicken stock if you prefer)

Salt & Pepper to taste

Olive oil

Cut your chicken breasts in half lengthwise. Try to get them as much the same thickness as possible. Sprinkle with a little pepper. I wouldn’t salt them because prosciutto is pretty salty and you don’t want to over do it.

Place fresh sage leaves (the whole ones) on each piece of chicken. I used about two per piece. Wrap each chicken prosciutto. Again, I used about two to three slices per piece.

In skillet over medium heat, add the olive oil. Brown each piece of chicken for about 5 minutes on each side, or until almost cooked.

 

Remove the chicken and add the onion, apple, and minced sage. Saute until just starting to soften. Add the chicken stock and wine (if using). 

 

Bring to a boil for a couple minutes and add the chicken back in. Reduce heat and cover. Simmer for about 7-10 minutes or until the chicken is cooked through and the liquid is slightly reduced. Season with salt and pepper to taste.


Serve the chicken topped with the apples and some of the cooking liquid.

 

Happy Fall!!!!!!!

Instant Pot Tropical Chicken & Rice

I know I’ve sung the praises of my Instant Pot before, but here I go again! I really think there is a learning curve with this gadget and I think I may be on the verge of really figuring it out. It is so perfect for busy day meals or days when I forgot to take meat out of the freezer. For me, those days are usually one in the same! I’m terrible at meal planning. 
 

That’s actually not true. I’m great at meal planning. What I’m bad at is meal follow through.

Anyway, this was a super easy and quick recipe that I will definitely be making again. I use the term recipe lightly.

Throw two chicken breasts in the Instant Pot. Top with one 12oz jar of Trader Joe’s Island Salsa (or any other tropical salsa you may find). Fill the jar up a little more than halfway with water and pour that into the Instant Pot with the salsa and the chicken.

 

Make sure the vent is closed and select manual and set the timer to 20 minutes if the chicken is frozen and 7 minutes if it is thawed.

When it’s done, shred the chicken but leave it in the juice that generates so it can soak up the flavors.

I topped mine with a mango sauce found in this recipe here: http://www.epicurious.com/recipes/member/views/honey-lime-chicken-with-mango-sauce-52430181

Serve with brown rice and broccoli or any other veggie you like.

Chicken Fajita Bowls with Mexican Cauliflower Rice

So I’m pretty active on Instagram. I’m not the best at taking pictures of my food, so I really love scrolling through people’s Instagram feeds with beautiful food pictures. I try. I like to think I’m getting better at it, but still. Taking lovely food shots is not my forte.
 

One of my favorite types of pictures are when people do food bowls. I don’t know if this is a new trend or if it just photographs well, but they are so beautiful. The food is organized so cleanly and is usually very colorful. I can’t get enough of them!

All that was said to introduce this Chicken Fajita bowl I recently made. I’ve made similar things before and I swear I posted them on here, but I guess not. Which just means I need to make them again so I can post them again and practice taking better pictures of them! See, it all works out.

This is a super easy weeknight meal that is totally family friendly and can be customized to your tastes.

Chicken Fajita Bowl

Makes enough for 2-4 bowls, depending on how much you put in them

 

Mexican Cauliflower Rice:

– 2 tablespoons Olive oil

– ½ onion diced small

– 3 cloves garlic, minced

– 1 bag riced cauliflower (I used the 12 oz bag from Trader Joe’s)

– 1 ½ tablespoons (or so) of tomato paste

– ½ tablespoon each garlic powder, onion powder, cumin, chili powder

– Salt to taste     

Bowls:

Mexican cauliflower rice (you can use regular rice or Mexican rice if you want)

Shredded chicken (I used a rotisserie chicken from the grocery store)

½ purple onion, sliced

½ each red, orange, and green bell pepper, sliced

Shredded cheddar cheese for topping

Plain non-fat greek yogurt for topping

Guacamole or avocado slices for topping

Place the onion and bell pepper slices on a parchment-lined baking sheet. Toss with some olive oil and a sprinkle of salt and pepper. Roast at 375 for about 20 minutes.

Meanwhile, make the Mexican cauliflower rice:

In a skillet over medium heat, add the olive oil, onion, and garlic and saute until just starting to soften. Then add the cauliflower rice and cook for about 7 minutes until cooked through. Add the seasonings and tomato paste and stir together until well mixed.

 


Once the rice and veggies are ready (either the cauliflower rice or whatever rice you want to use), you can assemble your bowls.

 

You can be fancy and do layers and sections and organize the whole thing by color or whatever. Or, if you are not planning on taking a photo and you couldn’t care less what your bowl looks like before you eat it because you are just going to mix it all up anyway, you can just throw everything together and have at it.

As long as it tastes good, who care? You do you, love.

Grilled Spinach Pesto Chicken

I’ve recently discovered that my entire family loves pesto. My husband has always liked it. I’m a bit late to the pesto game, only discovering how good it was a few years ago. My super picky 7-year-old just started liking it, and my almost 4-year-old has always liked it. Well, she used to love it, then she stopped loving most things. Now we are trying to get her back into her “eat anything” mode. 
 

One time, I made her pasta with pesto and I told her to just try it. She took a bite and I said, “See, that’s not bad at all!” She agreed with me and now she often requests that I make her “the pasta that’s not bad at all” :0)

What I love so much about this pesto is that it is mostly spinach. I also use walnuts (you can use any nut), which adds another layer of nutrition. I’ve made it before, but I’ll post the recipe again.

Spinach Pesto

In a blender, add the following (all eyeballed):

½ bag of prewashed baby spinach (about 3 oz or so)

1 big bunch of fresh basil

½ cup of walnuts

3-4 cloves garlic

½ cup parmesan cheese

Hefty pinch of salt & a sprinkling of pepper

Olive oil

Put everything in the blender. Start with about ½ cup olive oil and then you can add more as needed based on the consistency you want. 

 

Let the blender do its thing and ta-da! Pesto! Isn’t that green color gorgeous?!


You can use this in so many ways. For this meal, I cut two chicken breasts in half lengthwise to get four thinner pieces. Then I coated each piece in some of the pesto and let it marinade for about 20 minutes. You can do this longer, even overnight. You could also do this in a freezer bag and freeze the whole kit-n-caboodle. Then you’ll have premade pesto chicken ready whenever you want it.

 

When I was ready, I just grilled the chicken for about 7 minutes per side over medium-high heat.   

 

Serve with more pesto on top.

If I had mozzarella on hand, I think this would be delish with a couple tomato slices on top of the chicken, then place some sliced mozzarella and put the chicken under the broiler for a couple minutes until the cheese melts. Maybe even add a drizzle of balsamic glaze! Oh my mouth is watering already…