Tag Archives: E

Curried Chana Dahl Soup Low Fat

IMG_20150719_172746I don’t know about you, but I didn’t find many great deals on Amazon Prime day. I did wind up with an electric pressure cooker for $99! I have been eyeballing them ever since my poor crock pot crock broke. I have been trying to decide whether or not to replace the crock pot or start using an electric pressure cooker. 

The best thing about this new gadget is that it will replace 4 of my appliances: yogurt maker, rice cooker, crock pot, electric skillet. I really like the convenience of the crockpot with timer, and the speed of stove top pressure cooker. I have always owned a rice cooker because it makes the best rice and I don’t have to babysit a pot on the stove. I am curious to see how my new pressure cooker stacks up to my rice cooker. More on that later in another post. 

Let’s get down to business of the soup! This is one of the easiest recipes you will ever make. It only takes 1 pot, you put in all the ingredients at the same time. Perfect for working peeps and busy people alike. You can use either a crock pot, pressure cooker or stove. It is also very versatile and easily adjusts to your family’s tastes. 

Chana Dahl is a small yellow bean that looks like a mini chickpea split in half. It isn’t the same as a yellow split pea. It has a wonderful smooth consistancy, and mild flavor. It can be cooked dry or after soaking YAY me because I often forget to soak my beans! Here is a pic of the kind that I buy

Dry Chana Dahl Beans
Dry Chana Dahl Beans

To make this you will need the following items:

Chana Dahl, Chicken breast(whole or ground), kale, chicken stock(optional), garlic, bay leaves, dried or fresh onion, onion powder, salt, tumeric, paprika, korma masala, mild curry powder, can of stewed tomatos and greek yogurt or fat free sour cream (optional). 

To start assmeble all your ingredients in the increments listed below in the recipe. The prep time literally takes me 5 min or less. 

soup spices

 

From L to R we have dried onion flakes, onion powder, paprika, tumeric, bay leaves, korma masala and mild curry, salt, and garlic cloves.

 

 

Take your chicken breast and place it on the bottom of the pot. You can use fresh or frozen chicken. You can also use 97% lean ground chicken fresh or frozen, just remember to increase the cooking time if you are using frozen meat. 

kale in pot

Next, put your kale( stems removed) in the pot. I don’t chop mine because it breaks down well in cooking. If you don’t have kale use any kind of greens you have on hand. I have used the power blend from Costco and we like that as well. This is a great way to get greens in your meal plan. The kale will not overpower this dish especially with the curry powder in there. 

 

 

 

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On top of the kale, dump the soaked Chana Dahl,  all of the spices and salt, 4C chicken stock, and enough water to cover the contents of pot by 1/2″ to 1″ depending on how you like your soup add more or less water. We like ours kind of soupy with lots of broth. I often use left over veggies in this dish such as bell pepper, carrots, zuccinni, asparagus. Anything that I only have a small amount of hanging around. 

If you have a pressure cooker like I do, you will want to cook for 30-40 min on high pressure. The whole thing should take about an hour and 20 min. If you want to speed up cooking time a little, add hot broth and water. With this amount of food in the processor it takes about 30 min to bring the pot up to the temp that seals and starts cooking. Then it takes about 10-20 min for it to cool down enough to open. I wait 10 min and vent the cooker. After you open the cooker add in your can of tomatoes and stir, shredding the chicken as you stir. Serve yourself a bowl and put a dollop of greek yogurt on top YUM! 

This amount will feed a family of 5 with leftovers depending on how many bowls you eat. It is a hearty and cheap meal to fix. The whole thing usually costs me less than $10 for the whole pot. I have included directions for crock pot, stove top and stove top pressure cookers in the notes of the recipe card. 

If you don’t have all of the spices feel free to leave some out, or add a spicy curry if you like it that way. My husband likes it spicy and my kids don’t so he adds sriracha to his bowl. This recipe is very forgiving so feel free to make it your own by adding more or less spices.

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The finished product above in the pot. I hope you enjoy as much as my family!

Curried Chana Dahl Soup- Low Fat
Serves 5
This recipe is a delicious spin on curried lentil soup
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Prep Time
5 min
Cook Time
1 hr 15 min
Total Time
1 hr 20 min
Prep Time
5 min
Cook Time
1 hr 15 min
Total Time
1 hr 20 min
Ingredients
  1. 3/4 lb Chana Dahl beans soaked overnight and rinsed
  2. 2 Chicken breasts ground, whole, frozen or fresh
  3. 1 bunch kale stems removed
  4. 3 bay leaves
  5. 7 cloves fresh garlic
  6. 4 tsp dried onion flakes or 1/2 med size onion
  7. 1 tsp onion powder
  8. 1 tsp tumeric
  9. 2 tsp paprika
  10. 1 tsp korma masala
  11. 2 tsp mild curry
  12. 2 Tsp salt (we like it salty so add less if you don't)
  13. 4 Cups chicken stock
  14. 2 Cups water
  15. 1 15oz can stewed or diced tomatoes (added after cooking)
  16. 1 Tablespoon greek yogurt or fat free sour cream
Instructions
  1. Add chicken breast, or ground chicken to bottom of pot
  2. Next add kale on top of chicken
  3. Sprinkle all dry spices, salt and bay leaves(whole) on top of kale
  4. Pour Chicken stock all over dry ingredients
  5. Pour in water to cover other ingredients. About 2 cups, more or less depending on what kind of pot you use, how large it is and how soupy you like your beans
  6. Cover and set the timer to 40 min if using frozen meat or dry beans, 30 min if using defrosted meat and soaked beans. It is hard to over cook so if unsure use longer time.
  7. Once the cooker is opened add in your can of tomatoes and stir.
  8. Add a T of greek yogurt on top of your soup in your bowl
  9. You are now ready to eat!
Notes
  1. Crock pot method: For soaked beans and defrosted chicken will take on average 4 hours. For dry beans and frozen chicken it takes me 6-8 hours to get the consistency where I like it.
  2. Stove top method: For soaked beans and defrosted chicken, it takes around an hour and a half to 2 hours. For frozen chicken and dry beans, almost double that. I bring my pot up to a rapid boil and then turn the burner way down to a simmer, stirring every once in a while.
  3. Stove top pressure cooker method: Same as recipe, use the pressure guide for your pressure cooker for poultry.
Sister Uglier http://sisteruglier.com/

Chicken and Veggie Fiesta Soup {E, S, FP}

Chicken Veggie Fiesta
It is finally cold here in Dallas, and with cold weather comes SOUP WEATHER! A year ago I would have been reaching for my Chicken Tortilla soup recipe, or my Beef stew, pork and potato green chili stew. This year these recipes would all cause a fuel collision now that I am a Trim Healthy Mama! You see the only rule that we Mama’s always follow when in weight loss mode is: Don’t Tandem Fuel! We don’t mix our Fat fuel sources with our healthy Carb fuel sources.

                I was craving a yummy comfort filled chicken soup with a zing. This is my solution to a cold night a need for a hot bowl of yummy soup! Chicken & Vegetable Fiesta soup, I call it fiesta soup because it is a party on my taste buds! In the original recipe one serving is a Fuel Pull (Low fat, and Low Carb) so you can really take this soup and make it an E (Energizing), S (Satisfying), Or have a FP (Fuel Pull). So Here is the original recipe and some ideas on how to take it to E, S, or keep it FP.
Mel’s Chicken Vegetable Fiesta soup

Ingredients:

3 Boneless skinless chicken breast
1 bag frozen pepper and onion mix (I would have used fresh but I was fresh out of them.. haha)

1 Bag frozen Stir fry vegetables

1 TBS Coconut oil

16 OZ chicken stock (I used store bought)

2 TBS Chopped Garlic or 2 fresh garlic cloves

2 TBS red Chili powder (I use New Mexico Red Chili powder it is my favorite)
Optional: 2 tsp Tumeric (because I pretty much add this to everything now)

1 4 OZ cans Hatch Green Chilies- Hot

1 4 OZ can Hatch Green Chilies- Mild

1 Can fire roasted stewed tomatoes (I use the Del Monte brand)

 Cooking Directions:
Dice your chicken into 1 inch pieces then. On a med-high heat melt your coconut oil until fully melted, the pan is nice and hot add chicken breast. You want to hear that sizzle so you get a nice sear on the chicken. Add Salt and Pepper to taste, once your chicken is cooked on all sides add Garlic and chili powder. Toss your pan so the chicken is coated on all sides with the chili powder and then add frozen peppers and onion mix. Allow this to cook for a good 4-5 min until your onions become translucent. Then add your chicken stock and canned items (Green Chilies, and stewed tomatoes.) as well as your frozen stir fry veggies. Cover the pan and allow your soup to come to a boil and then lower your heat to a simmer for about 30-45 min on low.

This will make about 8-12servings. 

Another option is to throw everything in your crockpot and cook on low for 6-8 hours. (I do this frequently in the mornings and then when I get home from work it is perfect and ready for the eating!)

 S topping Options:

Add a squeeze of fresh lime juice , a sprinkle of cilantro. A generous sprinkle some Cheddar cheese and add a dollop of sour cream and a couple slices of avocado! Slice a low carb tortilla into thin strips & crisp up in some butter to sprinkle on top and enjoy! (Just remember for an S you want no more than 6 Carbs from store bought carb items)

E Options:

Add a squeeze of fresh lime juice , a sprinkle of cilantro Add a 1/3 cup of cooked Brown rice or a ½ Cup of Black Beans, a sprinkle of Part skim mozzarella and a dollop of 0% Greek Yogurt! You could also enjoy a few Baked Blue Corn Tortilla chips with it!

 Keep it FP:

add a squeeze of fresh lime juice , a sprinkle of cilantro , a sprinkle of cilantro Add scant sprinkle of part skim mozzarella, & a dollop of 0% Greek Yogurt and enjoy!

 I hope you enjoy this one as much as I did! Remember you can spice it up or down as much as you want. I probably added abother 4-5 TBS of Chili powder to mine (I like a little kick in taste buds) My 5 year old son gobbled it up. Since it is just the two of us I have some in the fridge for lunches and a few containers frozen in the freezer for later!

 **If you are not living the Trim Healthy Lifestyle this would be considered Paleo, or Low Carb/Low Fat Friendly. Alrighty then, I think I have now covered all my bases.** <3 Be Blessed!~ Mel

 

 

 

 

Chicken and Veggie Fiesta Soup {E, S, FP}
Yields 8
I call it fiesta soup because it is a party on my taste buds!
Write a review
Print
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Prep Time
15 min
Cook Time
45 min
Total Time
1 hr
Ingredients
  1. 3 Boneless skinless chicken breast
  2. 1 bag frozen pepper and onion mix (I would have used fresh but I was fresh out of them.. haha)
  3. 1 Bag frozen Stir fry vegetables
  4. 1 TBS Coconut oil
  5. 16 OZ chicken stock (I used store bought)
  6. 2 TBS Chopped Garlic or 2 fresh garlic cloves
  7. 2 TBS red Chili powder (I use New Mexico Red Chili powder it is my favorite)
  8. Optional: 2 tsp Tumeric (because I pretty much add this to everything now)
  9. 1 4 OZ cans Hatch Green Chilies- Hot
  10. 1 4 OZ can Hatch Green Chilies- Mild
  11. 1 Can fire roasted stewed tomatoes (I use the Del Monte brand)
Instructions
  1. Dice your chicken into 1 inch pieces then. On a med-high heat melt your coconut oil until fully melted, the pan is nice and hot add chicken breast. You want to hear that sizzle so you get a nice sear on the chicken. Add Salt and Pepper to taste, once your chicken is cooked on all sides add Garlic and chili powder. Toss your pan so the chicken is coated on all sides with the chili powder and then add frozen peppers and onion mix. Allow this to cook for a good 4-5 min until your onions become translucent. Then add your chicken stock and canned items (Green Chilies, and stewed tomatoes.) as well as your frozen stir fry veggies. Cover the pan and allow your soup to come to a boil and then lower your heat to a simmer for about 30-45 min on low.
Notes
  1. Another option is to throw everything in your crockpot and cook on low for 6-8 hours. (I do this frequently in the mornings and then when I get home from work it is perfect and ready for the eating!)
  2. See the blog page for all the fuel topping ideas.
Sister Uglier http://sisteruglier.com/

Baked Oatmeal Muffins

I have never been a big breakfast eater, in fact I usually just stick to my coffee with tons of flavored creamer, now that I have started THM I wake up hungry, and I want breakfast. Every recipe I have tried so far that is THM friendly I have absolutely loved, with one exception : Oatmeal. I love my sugary microwave special oatmeal which is an absolute THM no no! Out comes my creative side, and BAM baked oatmeal muffins! Who doesn’t love a muffin in the morning? I know I sure do, this meal will be either a Fuel Pull (Low fat and Low Carb) or an E meal (Moderate Carb and low fat). Serving size for Fuel Pull would be one muffin and for an E would be 2 muffins. photo 3

Baked Oatmeal Muffins 
By:Mel

Ingredients:
2 Cups Old fashioned oats
1/2 tsp fine sea salt
1/4 cup Truvia (ground into powder)
1 tsp aluminum free baking powder
2 eggs 
1 Cup unsweetened almond milk
1 TBS EVCO (extra virgin coconut oil)
2 tsp vanilla or maple extract
Add in's: (the possibilities are nearly endless just choose a food on the FP or E list!)I used about 1/2 a cup of blueberries  and 1/2 a medium apple tossed in cinnamon.

Directions:
Preheat oven to 375 degrees Fahrenheit

Powder your Truvia in a coffee grinder or blender. Then mix all of the dry ingredients in a bowl. Then whip all your wet ingredients together in a separate bowl or blender. Make a shallow well in your dry ingredients and mix thoroughly and toss in you add in's and mix through. Use a measuring cup to ladle the mixture into your lined muffin cups should make 12 muffins Bake for 20-25 min allow to cool and enjoy. These muffins should last about a week in the fridge or about a month in the freezer.

Happy muffin eating y’all ! you can print the PDF of this recipe here: Baked Oatemeal Muffins