HEALTHY CHICKEN & BROCCOLI RECIPES // Pad Thai, Pot Pie & Soup скачать в хорошем качестве

HEALTHY CHICKEN & BROCCOLI RECIPES // Pad Thai, Pot Pie & Soup

I haven’t got to 60 and raised three kids without knowing my way around the kitchen! Add to that – I want healthy, low-fat, high-protein meals that the whole family will enjoy. Chicken and broccoli are staples for the fitness enthusiast. Using a rotisserie chicken and frozen broccoli, make it that much faster and more convenient. Boring? NO! This is definitly not Groundhog Day! You’ll love the fast, creamy chicken + broccoli soup – also great to pack for lunch. Pot pie will satisfy without the high fat pastry, and the Pad Thai – well, it’s a keeper! Don’t forget to check out @lowcalrecipes98 on Instagram for the Magic Protein Bread recipe (and Boo’s famous Ridiculous Brownies!). Please let me know how your meals turned out – I’d really love to hear from you! I am not a stickler for exact quantities (which is why I’m NOT a baker!) and I welcome using options depending on what you have on hand. If you like something – add it. Hate garlic? Leave it out. You get the idea. Make it yours! Nancy xo Follow me on Insta:   / mamatenny   RECIPES EASY, CREAMY CHICKEN + BROCCOLI SOUP INGREDIENTS -1/2 a rotisserie chicken, chopped (no skin!) -1 onion chopped -1-2 celery stalks chopped -2 cloves garlic chopped -1 tsp oregano or basil or a combo -Splash of olive oil -1 900 ml box of chicken stock (approx. 4 cups) -2 cups almond milk (or milk of choice) -2-3 tbsp cornstarch mixed with a bit of water (if you want thicker soup, add a bit more) -500g or approx. 1 lb frozen broccoli (thawed in microwave for a few minutes) chopped DIRECTIONS 1. Sauté onion, celery, and garlic in olive oil until softened. 2. Add herbs of choice and stir. 3. Add chicken stock and milk and bring to a low simmer. 4. Add cornstarch mixture and allow to thicken slightly. 5. Add chicken and broccoli and stir. 6. Allow to heat through and thicken to desired consistency. 7. If desired, garnish with a small amount of grated cheddar and a couple of larger pieces of broccoli. 8. Service with Boo’s Magic Protein Bread. You can find the recipe on her Instagram @lowcalrecipes98. EASY PEASY CHICKEN + BROCOLLI POT PIE INGREDIENTS -Splash of olive oil -Handful of mushrooms, sliced -1 or 2 carrots, chopped -1 or 2 celery sticks, chopped -2 garlic cloves, chopped -1 onion, chopped -500g or 1lb frozen broccoli, thawed -1/2 rotisserie chicken, chopped (no skin) -1 tsp dried thyme or 1 tbsp fresh thyme (not the stems) -Salt and pepper (to taste) -4 tbsp or 60 ml flour -2 cups milk of choice (I used almond milk) -1 10-inch tortilla with a hole cut in the centre -Egg white to brush the crust DIRECTIONS 1. Heat olive oil in a large pot or sauté pan 2. Add onions and then in a minute or two, add other veggies (other than broccoli). Allow veggies to soften. 3. Sprinkle flour over veggies and cook for 3-4 minutes, scraping it all around. It will look dry – don’t let it burn onto the bottom. You will smell the flour cooking. 4. Add the milk and stir constantly, incorporating everything into a nice sauce. Add thyme and salt and pepper. 5. Add chopped chicken and broccoli and combine mixture. 6. Spray a 9-inch pie dish and pour in the pie filing. Top with tortilla. 7. Brush tortilla with egg white. 8. Bake at 350 for around 20 minutes, or until heated through. CHICKEN + BROCCOLI PAD THAI INGREDIENTS -1/2 rotisserie chicken, chopped (no skin) -1 or 2 eggs (or 1 + egg white) -2 or 3 cloves of garlic, chopped -1 or 2 carrots, thinly sliced with veggie peeler -8 oz or 225 g dried rice noodles -2 or 3 stalks of green onions, chopped (save some for the garnish!) -1/2 lb or 250 g frozen broccoli, thawed and chopped -Sprinkle of PB2 (or other dried peanut butter) if desired -Lime wedges for garnish SAUCE INGREDIENTS -3 tbsp or 45 ml ketchup -3 tbsp or 45 ml soy sauce -2 tbsp or 30 ml fish sauce -Juice of 1 lime (or 2 if your lime is tiny!) -1-2 tbsp honey or other sweetener or choice DIRECTIONS 1. Put dried rice noodles in a bowl and pour boiling water over to cover the noodles. Let stand for 5 minutes and drain, rinse with cold water, and set aside. 2. Scramble and cook your eggs and set aside. 3. Combine all the sauce ingredients in a cup and set aside. 4. Sauté the garlic and carrots together until softened with a little olive oil. 5. Add noodles and about ½ of the sauce. Toss together. 6. Add chicken, broccoli, green onions, and scrambled eggs and gentle toss together with remaining sauce. 7. Serve with reserved green onion, lime wedges, and sprinkle of powdered peanut butter if desired. 8. Enjoy! #healthypadthai #lowcalrecipe #anabolicrecipe