Tuscan White Bean Soup is a hearty, creamy one pot meal ready in 30 minutes, packed with veggies, beans, and spices for a soul-warming depth of flavor.

In our house, it wouldn’t be a soup season without mushroom bean soup and vegetarian pasta fagioli as well!

This Tuscan white bean soup is to-die-for! It’s completely vegan, easy to make, and serves about 6 people. But don’t be surprised if there isn’t a drop left by the end of the night, this one got rave reviews in our house!

I have been having fun updating and creating soup and stew recipes this season, like my healthy broccoli cheddar soup, healthy chicken pot pie soup and the viral marry me chicken soup.

There’s just nothing better when the weather cools down!

Why You’ll Love This Recipe

• One of the best soups I ever made: While vegan, the white bean Tuscan soup is thick, hearty, and full of flavor.
• Ridiculously easy: Made in one pot with simple, everyday ingredients.
• Higher in protein: White beans pack this soup with 13 grams of protein, making it more filling than other vegan soups.
• Customizable: Keep it classic or add more vegetables, ground meat, or pasta.

Ingredients for Tuscan White Bean Soup

It doesn’t require a long list of ingredients. Just simple staples and the perfect seasonings.

• White beans: I used low sodium cannellini beans. They’re super creamy with a smooth texture, which makes them perfect for soups. But if you’ve got white navy beans on hand, those work too.
• Mirepoix: A mix of onion, garlic, carrots, and celery that creates the classic flavor base for many soups and stews.
• Olive oil: To saute the veggies and add flavor.
• White wine: It might not be a kitchen staple for everyone, but for this recipe, it helps deglaze the pan, lift all those flavorful bits, and really deepens flavor.
• Vegetable broth: Feel free to use store-bought low sodium broth or homemade vegetable broth.
• Spices: Italian seasoning is added to the mirepoix for a burst of flavor, then salt, pepper, red pepper flakes, and bay leaves go in to simmer.
• Greens: I like kale because it has a heartier texture, but baby spinach is good too.
• Fresh herbs: Some chopped parsley or basil for a finishing touch.

How to Make Tuscan White Bean Soup

This soup is perfect for beginners, easy on the budget, and great for meal prep. Here’s how to make it.

1. Saute the veggies: Saute the onion and garlic in a large pot or Dutch oven with oil for 3 minutes. Toss in the celery and carrots, and saute for another 7-10 minutes. Sprinkle in the Italian seasoning and give it a few stirs. Pour in the white wine and let it simmer a bit.
2. Combine and simmer: Stir in the beans, broth, salt, pepper, red pepper flakes, and bay leaves. Bring to a boil covered, then lower the heat and let it simmer for 15 minutes.
3. Blend: Puree 2 cups of soup, make sure to include veggies and beans, either in a blender or with an immersion blender.
4. Finish the soup: Transfer back to the pot, add kale, parsley, and stir. Give it a try and adjust any seasonings to taste.

Variations

• Add Parmesan rind: In the beginning with the broth. Your soup won’t be vegetarian anymore unless you use vegetarian Parmesan cheese.
• Add ground meat: Saute some crumbled sausage, ground turkey, or ground chicken before sauteing the vegetables and transfer to a plate. Then add back to the soup with kale and parsley.
• Add cooked chicken: If you’re not feeling like ground meat or have some leftover chicken, just mix it in at the end.
• Other greens: Kale and spinach are my defaults, but Swiss chard would also be delicious. Just remove the rib and chop it finely.
• Saute more veggies: Bulk it up with leeks, bell peppers, mushrooms, zucchini, butternut squash, or green beans.

Serving Ideas

This Tuscan white bean and kale soup is hearty on its own, but it pairs really well with a good crusty bread or a toasted slice of cottage cheese bread.

For something a bit different, serve it with a side of Instant Pot jasmine rice, or a grilled cheese on the side never hurts!

How to Store and Reheat

Store: Once cooled, this soup will store in an airtight container in the refrigerator for 5 days.

Freeze: Transfer to a freezer safe container, leaving room for expansion, and freeze for up to 3 months. Let is defrost in the fridge overnight.

Reheat: Heat up the amount that you want by letting it simmer on low with the lid on.

FAQs

More Soup Recipes to Try

• Instant Pot zuppa toscana
• Lentil spinach soup
• Instant Pot 15 bean soup
• Instant Pot ham and bean soup

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Tuscan White Bean Soup

Tuscan White Bean Soup is a hearty, creamy one pot meal ready in 30 minutes, packed with veggies, beans, and spices for a soul-warming depth of flavor.

Course Soup and Stew

Cuisine North American

Diet Gluten Free

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Total Time 45 minutes minutes

Servings 6 servings

Calories 332kcal

Author Olena Osipov

Equipment

• Large pot

Ingredients

• 1 large onion finely chopped
• 4 large garlic cloves minced
• 5 large celery stalks diced
• 2-3 large carrots chopped
• 1/4 cup olive oil extra virgin
• 1 tablespoon Italian seasoning
• 1/2 cup white wine
• 3 14 ounces cans low sodium cannellini beans rinsed & drained
• 6 cups vegetable broth low sodium
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon red pepper flakes
• 3 bay leaves
• 2 handfuls chopped kale or baby spinach
• 3 tablespoons parsley or basil finely chopped

US Customary – Metric

Instructions

• Preheat large pot on medium heat and add olive oil. Add onion and garlic, saute for 3 minutes, stirring occasionally. Add celery and carrots, saute for another 7-10 minutes, stirring occasionally.
• Add Italian seasoning and cook for 30 seconds, stirring a few times. Add white wine and simmer until reduced, about 3 minutes.
• Add beans, broth, salt, pepper, red pepper flakes and bay leaves. Stir, cover and bring to a boil. Reduce heat to low and simmer for 15 minutes.
• Remove 2 cups of soup, making sure to grab some veggies and beans, and puree in a blender or with an immersion blender.
• Return blended soup back to the pot along with kale and parsley. Stir and adjust any seasonings to taste.
• Serve hot with crusty bread or dinner rolls.

Notes

• Store: Refrigerate in an airtight container for up to 5 days. Reheat desired amount by simmering on low heat while covered.
• Freeze: Freeze in an airtight container, leaving some room for expansion, for up to 3 months.

Nutrition

Calories: 332kcal | Carbohydrates: 45g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Sodium: 552mg | Fiber: 13g | Sugar: 5g

The post Tuscan White Bean Soup appeared first on iFoodReal.com.

Cheesy Buffalo Chicken Casserole with bold flavor and the perfect kick is made healthier with extra veggies and contains 23 grams of protein. So easy to make too!

We also love bite-sized buffalo chicken bites and buffalo chicken meatballs (coming soon!).

When I made a Big Mac casserole lighter with cauliflower rice it was a huge win! So for this buffalo chicken casserole, I mixed rice with cauliflower rice, packed in the veggies, and skipped the cream cheese.

Comfort food looks different for everyone, but for me, casseroles are where it’s at. I love taking those cozy classics and giving them a healthier spin!

Why You’ll Love This Recipe

• Healthy ingredients: Packed with lean chicken, fresh vegetables, and 23 grams of protein. Gluten free too!
• Easy to make: Saute the veggies, toss it all in a dish, and bake. Great for weeknights or meal prep.
• Home cooked comfort: This buffalo chicken casserole recipe is hearty and full of cheesy, tangy, spicy flavor.
• Crowd pleaser: Everyone will love it, whether it’s dinner with the family or a potluck.

Ingredients for Buffalo Chicken Casserole

Here’s all the healthy staples you’ll need for this dish.

• Cooked chicken: You’ll need 3 cups pre-cooked shredded chicken breasts. My go-to methods are crock pot shredded chicken and Instant Pot shredded chicken.
• Vegetables: I added onion, red peppers, carrots, and celery for texture, color, and nutrients.
• Rice: A combination of cauliflower rice, fresh or frozen, and white rice bulk up this casserole making it a hearty, healthy dinner.
• Mayo: For the homemade buffalo sauce, I used avocado oil mayo.
• Frank’s red hot sauce: Use whatever brand you like and tweak the amount to suit your spice tolerance.
• Chicken broth: I always use low sodium or my homemade chicken broth, if I have it. It adds flavor, moisture, and cooks the rice.
• Cheddar cheese: You want to use flavorful melty cheese like sharp cheddar cheese or Monterey Jack cheese.
• Oil and cooking spray: For frying and greasing the casserole dish.
• Toppings: We love ours garnished with green onion, avocado, and crumbled blue cheese.

How to Make Buffalo Chicken Casserole

Here’s a quick overview of how to assemble this simple casserole recipe.

Preheat the oven to 375 F and grease a 9×13 baking dish. Set it aside.

1. Saute the veggies: Heat oil in a skillet over medium heat. Cook onion and bell pepper for 5 minutes, then add carrots and celery and cook for 5 more minutes, stirring occasionally.
2. Combine ingredients: Add the cauliflower rice and cook until it’s warm. Pour it into the baking dish and add the chicken, rice, mayo, hot sauce, and chicken broth. Stir and level with spatula.
3. Bake: Sprinkle the cheese on top, cover tightly, and bake in the preheated oven until the rice is cooked, roughly 40 minutes.
4. Finish and serve: Let it sit for 5 minutes after taking it out of the oven. Top with green onion, avocado, and blue cheese crumbles. I sliced mine into 8 pieces, but you can cut them bigger or smaller based on your appetite. Add extra toppings like ranch, jalapeños, or more hot sauce, if you like!

Variations

• Rotisserie chicken: You can substitute rotisserie chicken but keep in mind it’s more salty. Make sure not to use the skin.
• Brown rice: For an even healthier option, use brown rice but it will take longer to cook. Check after 45 minutes, and you might need to add a bit more broth.
• Without cauliflower rice: Omit cauliflower and use 1.5 cups rice with 3 cups broth total.
• Mayo substitute: Mayo adds flavor and we don’t use that much. But you could use Greek yogurt instead, although it might separate. Or blend equal amount of cottage cheese and add but casserole will be less rich.

Serving Ideas

This cheesy buffalo chicken casserole works as a complete meal with plenty of protein and veggies. If you’d like to add something on the side, I’d recommend a helping of greens like air fryer broccoli or garlic green beans.

You could also whip up a cool and refreshing salad like a classic Caesar salad, mixed greens with avocado cilantro dressing, or a crunchy cucumber and tomato salad.

And don’t forget the toppings! Try adding extra avocado, jalapeños, crumbled bacon, chopped cilantro, a squeeze of fresh lime juice, or a drizzle of ranch dressing or Greek yogurt blue cheese dressing.

How to Store and Reheat

Store: Casseroles are perfect for leftovers! This one can be stored in an airtight container in the fridge for up to 5 days.

Freeze: You can also freeze leftovers in an airtight container for up to 3 months and thaw in the fridge overnight.

Reheat: I like to reheat this dish in a microwave in 45 seconds increments until warmed through.

FAQs

More Buffalo Chicken Recipes

• Buffalo chicken tacos
• Healthy buffalo chicken dip
• Instant Pot buffalo chicken dip
• Buffalo chicken chili
• Cucumber appetizers

More Lighter Casseroles to Try

• Chicken zucchini casserole
• Salsa fresca chicken bake

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Buffalo Chicken Casserole

Cheesy Buffalo Chicken Casserole with bold flavor and the perfect kick is made healthier with extra veggies and contains 23 grams of protein.

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 20 minutes minutes

Cook Time 50 minutes minutes

Resting Time 5 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings 8 servings

Calories 380kcal

Author Olena Osipov

Equipment

• Baking dish
• Ceramic skillet

Ingredients

• 2 large cooked chicken breasts shredded (3 cups)
• 1 large onion finely chopped
• 1 large red bell pepper diced
• 2 large carrots diced
• 4 large celery stalks diced
• 1 tablespoon oil for frying
• 16 ounces cauliflower rice fresh or frozen
• 1 cup white rice rinsed & drained
• 1/3 cup mayo I use avocado oil mayo
• 1/2 cup Frank’s red hot sauce
• 2 cups chicken broth low sodium
• 1 1/2 cups cheddar cheese shredded
• 1/4 cup green onion finely chopped
• Cooking spray I use Misto
• Blue cheese, green onion, avocado for garnish

US Customary – Metric

Instructions

• Preheat oven to 375 F and spray large 9×13 baking dish with cooking spray. Set aside.
• Preheat large skillet on medium heat and add oil. Add onion and bell pepper, cook for 5 minutes, stirring occasionally. Add carrots and celery, cook for another 5 minutes, stirring occasionally.
• Add cauliflower rice and cook until heated through. Transfer to prepared baking dish along with chicken, rice, mayo, hot sauce and chicken broth. Stir to combine and level with spatula.
• Sprinkle evenly with cheese, tightly cover and bake for 40 minutes or until rice is cooked.
• Remove from the oven and let stand for 5 minutes. Garnish with green onion, avocado and blue cheese crumbles. Cut into 8 slices and serve hot. You can add other toppings like healthy ranch, jalapenos and more hot sauce.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: Freeze leftovers in an airtight container for up to 3 months. Thaw in the fridge overnight.

Nutrition

Serving: 1 slice | Calories: 380kcal | Carbohydrates: 28g | Protein: 23g | Fat: 20g | Saturated Fat: 7g | Cholesterol: 66mg | Sodium: 713mg | Fiber: 3g | Sugar: 4g

The post Buffalo Chicken Casserole appeared first on iFoodReal.com.

Easy Chicken Crust Pizza recipe made with ground chicken, packed with protein and ready in 30 minutes. Top it with your favorites for a tasty low carb pizza!

We also love this low carb cauliflower pizza crust and almond flour pizza crust!

Chicken crust pizza reminds me of a flattened meatloaf with toppings, just without breadcrumbs or flour. It’s perfect if you are following a high in protein diet and still want to enjoy a taste of pizza.

I also love making cottage cheese pizza crust and Greek yogurt pizza crust. They’re higher in protein but come with a bit more carbs.

Why You’ll Love This Recipe

• Quick and easy: Staple ingredients, fast prep, little effort, and ready in just 30 minutes.
• Customizable: Make it your own. Just like your usual homemade pizza night, but low carb and gluten-free.
• A fresh way to serve chicken: A new idea to add to your chicken recipes repertoire to break free from the same old options.
• Pizza taste: Ground chicken is mild, so when combined with spices and cheese and topped with toppings, it tastes just like pizza!

Ingredients for Chicken Crust Pizza

You’ll only need a handful of simple ingredients plus your favorite toppings to make this easy dinner.

• Ground chicken: The main ingredient for the ground chicken pizza crust. Any other lean meat like ground turkey will create a sturdy base for your toppings.
• Egg: Binds the ingredients together and gives the crust its structure.
• Parmesan cheese: Adds flavor and helps bind the crust. Use freshly grated Parmesan as it melts better and adds the best taste. I do not recommend using it from the shaker.
• Seasonings: A blend of Italian seasoning, salt and black pepper.
• Toppings: You can add whatever you like. I used marinara sauce, sauteed veggies, and mozzarella cheese.

How to Make Chicken Crust Pizza

Preheat oven to 425 degrees F, and get 2 pieces of parchment paper ready.

1. Mix the dough: Combine the ground chicken, egg, Parmesan, Italian seasoning, salt and pepper in a large bowl. Mix until well blended.
2. Shape the crust: Transfer the chicken mixture to one sheet of parchment paper, form a ball, and cover with the other piece of parchment. Press it into a round crust about 1/4-inch thick using your hands. Peel off the top sheet, then smooth out the crust with a wet spatula.
3. Pre-bake the crust: Transfer the crust, still on the parchment paper, to
   a large baking sheet and bake for 25 minutes, or until you see brown edges.
4. Add toppings and bake: Spread a thin layer of sauce on the crust, add your toppings, and pop it in the oven to let the cheese melt. You can broil it at the end if you want it extra crispy.

Variations

• Ground turkey: You can substitute ground turkey if that’s what you have on hand or if you want to make it a bit lower in fat.
• Seasonings: It’s pretty plain so season well. Instead of Italian seasoning try any combination of garlic powder, onion powder, paprika, dried oregano, or crushed red pepper flakes. You can also add fresh herbs like parsley or thyme.
• Pizza sauce: Go for a classic marinara or pizza sauce, or switch things up with alfredo sauce or pesto.
• Toppings: Use what you have on hand or pick up your favorites! Some ideas include pepperoni, sausage, bacon, bell peppers, red onions, mushrooms, spinach, black olives, zucchini, tomatoes, pineapple, sun-dried tomatoes, or artichokes.

Serving Ideas

Serve chicken crust pizza just like you would any other pizza! It’s pretty filling so slice it up and enjoy it on its own or pair it with a fresh salad.

Try a simple Caesar salad or healthy cucumber salad. You can also serve some extra marinara or dip like cottage cheese ranch or Greek yogurt blue cheese dressing for added flavor.

How to Store and Reheat

Store: Keep leftovers in an airtight container in the refrigerator for up to 3 days.

Freeze: Slice your pizza and freeze in an airtight container for 3 months. If you want to meal prep the crust, pre-bake it, wrap in plastic wrap, then freeze. Thaw on the counter for 2 hours, then add toppings and bake.

Reheat: You can either microwave pizza slices for 30-40 seconds or reheat in the oven until warm.

FAQs

More Healthier Pizza Recipes to Try

• Healthy zucchini pizza skillet
• Oatmeal pizza crust
• Sweet potato pizza crust
• Vegan cauliflower pizza crust

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Chicken Crust Pizza

Easy Chicken Crust Pizza recipe made with ground chicken, packed with protein and ready in 30 minutes. Top it with your favorites for a tasty low carb pizza!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 8 slices

Calories 116kcal

Author Olena Osipov

Equipment

• OXO baking sheet
• Parchment paper sheets

Ingredients

For the Crust:

• 1 pound ground chicken
• 1 large egg
• 1/2 cup Parmesan cheese grated
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper

For the Toppings:

• 1/2 cup marinara sauce
• Sauteed veggies like broccoli, grape tomatoes, mushrooms, bell peppers, zucchini
• 3/4 cup mozzarella cheese shredded

US Customary – Metric

Instructions

• Preheat oven to 425 degrees F and prep 2 pieces of parchment paper.
• In a large bowl, add ground chicken, egg, Parmesan cheese, Italian seasoning, salt and pepper. Mix well with spatula to combine.
• Transfer chicken mixture onto parchment paper, form a ball and cover with another piece of parchment paper. Using your hands, press into a round pizza crust approximately 1/4 inch thick. Carefully remove top parchment paper and smooth out with wet spatula, dipping it into a bowl with water as necessary.
• Transfer the crust, by holding onto parchment paper, onto baking sheet and bake for 25 minutes or until edges start to brown. Your pre-baked crust is ready.
• To make pizza, spread thin layer of sauce and top with your favorite toppings. Return pizza to the oven and bake for another 5 minutes or until cheese has melted. You can broil it at the end.
• Cut into 8 slices and enjoy!

Notes

• Store: Refrigerate in an airtight container up to 3 days. You can also refrigerate prebaked pizza crust wrapped in plastic wrap for 3 days and add toppings after.
• Freeze: Freeze leftover pizza slices in an airtight container for up to 3 months. If you would like to freeze the crust, I highly recommend to freeze the prebaked pizza crust (vs. the uncooked) wrapped in a plastic wrap for 3 months. Thaw on a counter for 2 hours, then add toppings and bake.

Nutrition

Serving: 1slice (crust only) | Calories: 116kcal | Carbohydrates: 0.5g | Protein: 13g | Fat: 7g | Saturated Fat: 3g | Trans Fat: 0.04g | Cholesterol: 76mg | Sodium: 290mg | Fiber: 0.1g | Sugar: 0.1g

The post Chicken Crust Pizza appeared first on iFoodReal.com.

These healthy Banana Brownies are a rich and fudgy indulgence made with only 7 ingredients. No flour, butter or sugar, and you won’t believe how decadent they taste!

As someone who’s always on the lookout for healthier treats, these banana brownies have quickly become one of my favorites. The natural sweetness of bananas makes them sweet without sugar and super moist!

They don’t sneak in veggies like sweet potato brownies, zucchini brownies, or pumpkin brownies, but they’re loaded with fruit and are so fudgy!

Why You’ll Love This Recipe

• Healthier: This banana brownie recipe doesn’t need flour, butter or refined sugar.
• Easy to make: All you need is one bowl for the batter, which means less mess to clean up.
• Fudgy: Banana and peanut butter make these brownies moist and indulgent.
• Versatile: Works as a healthy dessert, snack, or even a tasty breakfast treat.

Ingredients for Banana Brownies

To make these brownies you just need 7 simple ingredients.

• Ripe bananas: This recipe uses only ripe bananas for sweetness, so make sure to use 3-4 very ripe bananas with dark brown spots.
• Egg: The glue that helps all the ingredients stay combined and helps add moisture.
• Peanut butter: Use organic or natural peanut butter without additives. Make sure it’s drippy so it blends smoothly into the batter.
• Cacao powder: I love using cacao powder for its rich, indulgent flavor and health benefits, but you can always swap it for cocoa powder.
• Flavor enhancers: Pure vanilla adds an aromatic sweetness, and salt brings out the richness of the peanut butter and cacao.
• Mini chocolate chips: I like to use mini ones because you get more chocolate in every bite. But you can also use dark chocolate chips, semi-sweet or sugar-free chocolate chips.

How to Make Banana Brownies

Whip up these healthy brownies easily with just a large mixing bowl.

Preheat oven to 350 F. Grab an 8×8 baking dish and line it with parchment paper. Set it aside for now.

1. Mash bananas: In a large bowl, mash bananas with a fork until you get 1 1/2 cups.
2. Make the brownie batter: Add the egg, peanut butter, cacao powder, vanilla extract, and salt, then mix until smooth. Toss in 1/2 cup mini chocolate chips and give it a few more mixes.
3. Bake: Pour the batter into your prepared dish, level it out, and sprinkle the remaining chocolate chips on top. Bake for about 25 minutes, until a toothpick inserted in the center comes out mostly clean.
4. Cool and slice: Take the brownies out of the oven and let them cool in the pan for 10 minutes. Then, use the parchment paper flaps to move them to a wire rack to cool completely. Cut into 16 squares.

Variations

• Different nut butter: You can use any nut butter, like almond butter or cashew butter.
• Make nut free: Sunflower seed butter, hemp seed butter, or tahini (sesame seed butter) are great for making nut free brownies.
• Different chocolate chips: Use dark, milk, or white chocolate chips or try peanut butter chips, caramel chips, or even butterscotch chips for a fun twist. I prefer mini chocolate chips because they spread more evenly throughout the batter, but regular chocolate chips work too.
• Make sweeter: Add 2-3 tablespoons of maple syrup, coconut sugar, honey or agave nectar. You can adjust the amount based on your preferred level of sweetness, or even experiment with a mix of these options.
• Add chopped nuts: Up to 1/3 cup walnuts, pecans, almonds, hazelnuts, or macadamia nuts.
• Serve with salt: Adding a sprinkle of flaky sea salt on top makes the flavors pop. It creates a delicious contrast between sweet and salty!

How to Store

Store: Store brownies in an airtight container and refrigerate. They’ll stay good for up to 5 days. Just don’t leave them out, or they might develop mold.

Freeze: Pop them into an airtight container and freeze for up to 3 months.

FAQs

More Brownies Recipes to Try

• Black bean brownies
• Almond flour brownies
• Oat flour brownies
• No bake brownies

Print

Banana Brownies

These healthy Banana Brownies are rich, fudgy and made with only 7 ingredients. No flour, butter or sugar, and you won't believe how decadent they taste!

Course Dessert

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Cooling Time 1 hour hour

Total Time 1 hour hour 35 minutes minutes

Servings 16 brownies

Calories 133kcal

Author Olena Osipov

Equipment

• Square baking dish
• Parchment paper sheets

Ingredients

• 3-4 large very ripe bananas 1 1/2 cups mashed
• 1 large egg
• 1/2 cup drippy peanut butter natural or organic
• 1/2 cup cacao powder
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon salt
• 1/2 cup + 2 tablespoons mini chocolate chips divided

US Customary – Metric

Instructions

• Preheat oven to 350 degrees F and line 8 x 8 square baking dish with unbleached parchment paper. Set aside.
• In a large bowl, add bananas and mash with a fork. Measure to make sure you have exact 1 1/2 cups. Add egg, peanut butter, cacao powder, vanilla extract and salt. Mix with spatula until smooth. Add 1/2 cup mini chocolate chips and mix a few times to combine.
• Pour batter into prepared baking dish, level with spatula and sprinkle with remaining 2 tablespoons of mini chocolate chips. Bake for 25 minutes or until toothpick inserted in the center comes out almost clean, with small pieces of dough attached to it is fine but not with wet batter.
• Remove from the oven and let brownies cool for 10 minutes. Holding onto parchment paper flaps, transfer to a cooling rack and let cool completely before slicing. Cut into 16 squares.

Notes

• Store: Refrigerate in an airtight container for up to 5 days. Do not leave sitting out, mold could develop.
• Freeze: Freeze in an airtight container for up to 3 months.

Nutrition

Serving: 1brownie | Calories: 133kcal | Carbohydrates: 14g | Protein: 4g | Fat: 8g | Saturated Fat: 4g | Trans Fat: 0.001g | Cholesterol: 12mg | Sodium: 87mg | Fiber: 2g | Sugar: 7g

The post Banana Brownies appeared first on iFoodReal.com.

This is the best Baked Salmon Recipe made with simple seasoning of butter, garlic and lemon, then baked until flaky and juicy. Ready in 25 minutes, it’s a perfect weeknight dinner!

This baked salmon is the most simple and juicy salmon recipe! I do have a similar recipe for baked salmon in foil, but this time I added the butter sauce before baking and cut large fillet into slices.

It’s a hands-off dinner that’s perfect for busy weeknights. If you prefer something with a sticky-sweet glaze, you’ve got to try my baked teriyaki salmon!

Why You’ll Love This Recipe

• Simple ingredients: Made with 7 ingredients, including salt and pepper.
• Healthy: Packed with protein and omega-3s.
• Endless possibilities: Match it with your favorite sides or play around with different herbs.
• Foolproof: You’ll have perfectly baked salmon on your plate in under 30 minutes!

Ingredients for Baked Salmon Recipe

You’ll need just 5 ingredients to make a garlicky lemon butter sauce plus a sprinkle of fresh dill.

• Salmon: About 2 pounds of boneless salmon fillet cut into 6 or 8 pieces. You can use farmed or wild salmon, with or without skin.
• Salted butter: You’ll need melted butter for the sauce.
• Lemon juice: Adds a zesty touch. If you don’t have a lemon lying around you can swap in white wine vinegar, it’s tangy and bright, and very good!
• Garlic: I recommend fresh garlic for the most flavor. The recipe calls for 3 cloves, but feel free to add more if you’d like.
• Fresh dill: I love using fresh dill with salmon. Fresh parsley is also a top runner.
• Salt and black pepper: To taste.

How to Bake Salmon

Here’s an overview of how to bake salmon in the oven with very little hands-on time.

• Season the salmon: Preheat your oven to 375 F and line a large baking sheet with parchment paper. Place the salmon pieces on the sheet pan, skin down and leaving a little space between each. Sprinkle generously with salt and pepper.
• Make the butter sauce: In a small bowl, mix together melted butter, lemon juice, and garlic.
• Coat the salmon: Brush the butter mixture onto each piece of salmon, covering the top and sides. Spoon the remaining garlic evenly over each piece.
• Bake it: Bake for 13-15 minutes or until the thickest part hits 125-130 F and flakes easily with a fork.
• Finish and serve: Finish by brushing each piece with the butter from the pan. Top with fresh dill and serve right away.

How Long to Bake Salmon?

I find 375 degrees F is the ideal oven temperature to bake the salmon. I tested baking salmon at 400 degrees F but it came out dry, and 350 degrees F is too low.

FDA recommends to cook salmon until an instant read thermometer reads 145 F. I found wild salmon was too dry then. I recommend to bake until 125 F or 130 F, or until it easily flakes with a fork. Let salmon rest for 2-3 minutes and it will get there.

Also keep in mind wild salmon is more dry, so it needs less cook time than farmed salmon.

Serving Ideas

I usually serve oven baked salmon as a weeknight dinner with green veggies like air fryer asparagus or air fryer broccoli. On the weekends, I go for an elegant brussels sprouts salad.

For easy, tasty sides, try these:

• Crispy Parmesan potatoes
• Cheesy cauliflower steaks
• Roasted cauliflower
• Instant Pot potatoes or Instant Pot mashed potatoes
• Healthy Caesar salad

How to Store and Reheat

Store: Keep fish in an airtight container in the fridge and eat within 3 days. Cold salmon is great in salads!

Freeze: Freeze in an airtight container for up to 3 months. Just remember to thaw in the fridge overnight.

Reheat: I reheat my salmon in a skillet with a splash of water and covered, or in the oven. The microwave dries it out a bit but when short on time, I do that.

FAQs

More Salmon Recipes to Try

• Sweet chili salmon
• Honey garlic salmon
• Lime ginger salmon
• Miso salmon
• Salmon sushi bake

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Baked Salmon Recipe

The best Baked Salmon Recipe made with simple seasoning of butter, garlic and lemon, then baked until flaky and juicy. Ready in 25 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 8 servings

Calories 201kcal

Author Olena Osipov

Equipment

• OXO baking sheet
• Parchment paper sheets

Ingredients

• 2 pounds salmon fillet cut into 6 (5 oz each) or 8 (4 oz each) pieces
• 3 tablespoons salted butter melted
• 1 1/2 tablespoons lemon juice or white wine vinegar (very good)
• 3 large garlic cloves minced
• 2 tablespoons dill or parsley finely chopped
• Salt and pepper to taste

US Customary – Metric

Instructions

• Preheat oven to 375 degrees F and line large baking sheet with parchment paper. Place salmon pieces onto it, leaving some space in between each. Sprinkle with salt and pepper generously.
• In a small bowl, combine melted butter, lemon juice and garlic; stir well.
• Brush onto each salmon piece, making sure to coat the top and sides. Spoon garlic on top, dividing evenly.
• Bake for 13-15 minutes or until thermometer inserted in the thickest part registers 125-130 F and salmon flakes easily with a fork. More likely you will need to cook wild salmon for less time than farmed. Do not over bake as salmon dries out quickly, especially wild salmon.
• Remove from the oven and brush each slice with released butter around it. Top each salmon piece with fresh dill and serve immediately while warm.

Notes

• Store: Refrigerate in an airtight container and enjoy within 3 days. Cold salmon tastes amazing in healthy salads.
• Reheat: Reheat in a non-stick skillet on low-medium heat, with a splash of water, covered for a few minutes. You can microwave if short on time, but that generally dries out salmon.
• Freeze: Freeze for up to 3 months in an airtight container. Thaw in the fridge overnight. 

Nutrition

Serving: 1piece | Calories: 201kcal | Carbohydrates: 1g | Protein: 23g | Fat: 11g | Saturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 74mg | Sodium: 228mg | Fiber: 0.04g | Sugar: 0.1g

The post Baked Salmon Recipe appeared first on iFoodReal.com.

Healthy Chicken Pot Pie Soup is the ultimate comfort food with tender chicken and veggies in a lighter creamy broth. Easy one pot meal with just 15 minutes of prep!

Chicken pot pie is such a timeless favorite, and it’s one of those dishes that’s perfect for mixing things up by changing the ingredients or making a lighter version like chicken pot pie casserole or this healthy chicken pot pie soup.

I love making healthier versions of creamy classics, especially when comfort is non-negotiable! Whether with less or no cream, or completely using vegetables to thicken the soup as in this healthy broccoli cheddar soup, the focus is on cozy, feel-good flavor without the extra heaviness.

Why You’ll Love This Recipe

• Made from scratch: No canned soups, just real, fresh ingredients.
• Lower in carbs: Skip the pie crust and heavy cream for a lighter chicken soup that tastes just like the classic pie!
• Hearty: A healthy dinner packed with chicken, vegetables, and 35 grams of protein to keep you full.
• Freezer-friendly: Make a big batch and freeze leftovers for future busy nights.

Ingredients for Healthy Chicken Pot Pie Soup

I love soup and stew recipes made with staple ingredients, they’re comforting and nourishing all in one bowl.

• Chicken: I saute boneless skinless chicken breasts in the pot first to add extra flavor and make the soup even more savory. This recipe will work with leftover chicken, please see variations below.
• Garlic cloves: Freshly minced garlic adds a bold, aromatic flavor to this homemade soup.
• Vegetables: Brown mushrooms, onion, celery, carrots, potatoes, and fresh or frozen green peas. I recommend using white or yellow onion for their mild flavor, and Yukon gold potatoes because they hold their shape well and have a creamy texture when cooked.
• Oil and butter: Olive oil to saute the chicken, and butter adds richness and brings out the sweetness of the veggies.
• Flour: I used all purpose flour. If you would like to make your soup gluten free, you can make a water and cornstarch slurry.
• Chicken broth: Use low sodium chicken broth, if you can. You can use vegetable broth if that’s what you have on hand, but the taste will shift a bit.
• Milk: I used 3.25% milk to give the soup a creamy, rich texture. It adds a nice, thick base without being as heavy as cream, so it’s a bit lighter but still indulgent.
• Seasonings and fresh herbs: Dried thyme, bay leaves, salt, pepper, and fresh parsley.

How to Make Healthy Chicken Pot Pie Soup

This one pot meal takes just 15 minutes of prep and is on your table in an hour.

• Sear the chicken: Heat a large pot or Dutch oven over medium-high heat and add oil. Season chicken breasts with salt and pepper, then cook for 3 minutes on each side. Transfer to a plate.
• Saute mushrooms and aromatics: Fry mushrooms in butter for about 3 minutes, stirring once. Then toss in garlic, diced onions and celery to saute for another 5 minutes. Add thyme and cook for 30 seconds with a few stirs, then stir in flour until well combined.
• Add broth and vegetables: Pour in the chicken broth, stir, and bring to a boil. Scrape the bottom of the pot to loosen any flavorful bits, then add the cooked chicken, carrots, potatoes, bay leaves, salt and pepper.
• Simmer: Stir, cover, and let the soup come to a boil. Reduce the heat to low, and simmer for 15 minutes. Remove the lid and simmer for an additional 5 minutes to thicken.
• Shred the chicken: Take the chicken breasts out and set them on a plate. Add milk and peas to the pot to cook for 5 minutes while you shred the chicken.
• Finish and serve: Add the shredded chicken back to the pot along with the parsley, stir, and adjust seasonings to taste. Serve hot with biscuits, dinner rolls, or your favorite bread!

Variations

• Dairy free: You can use an unsweetened plant-based milk like almond milk or cashew milk, but they’re lighter and less creamy than whole milk so the soup will be thinner and not as rich.
• Gluten-free: Skip the flour altogether. Instead, make a slurry of 3 tablespoons cold water and 3 tablespoons cornstarch and add to the soup at the end, bring to a boil and let it simmer to thicken.
• Vegetarian: Omit the chicken, add more veggies, and use vegetable broth or stock.
• If not a fan of peas: Swap for green beans cut into 0.5-inch pieces.
• Rotisserie chicken or leftover chicken: You can use shredded or cubed cooked chicken. Just skip the sauteing step, and cook in the broth for 10 minutes versus 15 minutes.
• Use turkey: This is the perfect recipe for using up any leftover turkey from Thanksgiving or Christmas.
• Add more veggies: Add extra flavor and nutrition by including some parsnips, green beans, corn, cauliflower, sweet potatoes, or zucchini.

Serving Ideas

I really enjoyed serving a handful of butter crackers on the side, it’s the perfect little crunch!

But honestly, anything bread-like is a winner here. Biscuits, no yeast dinner rolls, a slice of Greek yogurt bread or cottage cheese bread, or even sourdough croutons would be awesome.

Or you could just keep it simple and serve soup as is, because it’s plenty filling on its own!

How to Store and Reheat

Store: Keep leftovers in an airtight container and in the fridge for up to 5 days.

Reheat: Simmer on low heat with the lid on. It’s always best to reheat only the amount you plan to eat.

Freeze: Soups are great for freezing! Just pop it into an airtight container, leave room for expansion, and set it in the freezer for up to 3 months.

FAQs

More Soup Recipes to Try

• Marry me chicken soup
• Healthy chicken wild rice soup
• Lemon chicken orzo soup

Print

Healthy Chicken Pot Pie Soup

Healthy Chicken Pot Pie Soup is the ultimate comfort food with tender chicken and veggies in a lighter creamy broth. Such an easy one pot meal!

Course Soup and Stew

Cuisine North American

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Total Time 1 hour hour

Servings 6 servings

Calories 363kcal

Author Olena Osipov

Equipment

• Large pot

Ingredients

• 1.5 pounds boneless skinless chicken breasts
• 10 medium brown mushrooms sliced
• 2 large garlic cloves minced
• 1 large onion finely chopped
• 5 large celery stalks diced small
• 2 large carrots diced small
• 10 ounces potatoes diced small
• 2 tablespoons olive oil
• 1 tablespoon butter
• 1/2 teaspoon dried thyme
• 1/3 cup flour all-purpose or gluten-free
• 6 cups chicken broth low sodium
• 3 bay leaves
• 3/4 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 cup milk I use 3.25%
• 1 cup green peas frozen or fresh
• 1/4 cup parsley finely chopped

US Customary – Metric

Instructions

• Preheat large pot on medium-high heat and add oil. Add chicken breasts, sprinkle with salt and pepper and cook for 3 minutes per side. Transfer onto a plate.
• Add butter and mushrooms, saute for 3 minutes, stirring once. Then add garlic, onion and celery. Saute for 5 minutes, stirring occasionally. Add thyme and cook for 30 seconds, stirring a few times. Add flour and stir until combined.
• Add chicken broth, stir and bring to a boil. Scrape the bottom of the pot well and add previously cooked chicken, carrots, potatoes, bay leaves, salt and pepper.
• Stir, cover and bring to a boil. Reduce heat to low and simmer for 15 minutes. Open the lid and simmer for 5 more minutes.
• Remove chicken breasts onto the plate. To the pot, add milk and green peas. Let cook for 5 minutes while you are shredding the chicken with 2 forks.
• Return shredded chicken to the pot along with parsley, stir and adjust any seasonings to taste.
• Serve hot with biscuits, dinner rolls or butter crackers, or anything bread like.

Notes

• Store: Refrigerate in an airtight container for up to 5 days. Reheat desired amount by simmering on low heat while covered.
• Freeze: Freeze in an airtight container, leaving some room for expansion, for up to 3 months.

Nutrition

Calories: 363kcal | Carbohydrates: 29g | Protein: 35g | Fat: 13g | Saturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 83mg | Sodium: 538mg | Fiber: 4g | Sugar: 7g

The post Healthy Chicken Pot Pie Soup appeared first on iFoodReal.com.

Chicken and Rice is an easy one pot meal with juicy chicken thighs, fluffy rice, veggies, and simple spices. Ready in 45 minutes with tasty leftovers!

After sharing my Instant Pot chicken and rice and crockpot chicken and rice, it’s time to share this easy chicken and rice recipe, a one pot stovetop version that’s ready in under an hour.

I’ve been making it for years just the way my family always cooked it. I love its simplicity, the flavorful spices, and the fact that with a few tips, it’s a failproof recipe!

Why You’ll Love This Recipe

• One pot meal: Easy cleanup makes it a weeknight winner.
• Fluffy rice: Cooking the rice in Dutch oven with the right amount of broth makes it super fluffy with each grain separate. No mush here!
• Healthy dinner: It’s got protein, veggies, and grains all in one.
• Simple recipe: Everything about this meal is simple but the taste! Simple ingredients, simple steps but delicious results. Guaranteed family approval every time!

Ingredients for Chicken and Rice

All you need is chicken, rice, and carrots, plus a few everyday spices.

• Chicken thighs: I use 2 pounds of boneless skinless chicken thighs for this chicken recipe because they’re juicier than chicken breasts and stay tender.
• Aromatics: Fresh garlic and yellow or white onion.
• Carrots: I recommend matchsticks carrots because they hold their shape better and cut down on prep time, but you can also shred 2 large carrots.
• Olive oil: Extra virgin olive oil to saute the aromatics, add healthy fats and a lot of flavor. Don’t use other oil please!
• Rice: You’ll need uncooked rice for this recipe. My favorite is jasmine rice however basmati, long grain white rice or even long grain brown rice will work.
• Broth: Low sodium chicken broth cooks the rice while boosting the flavor.
• Seasoning: Dried thyme, dried oregano, cumin, smoked paprika, salt and pepper.
• Garnish: Fresh parsley adds a pop of color and freshness.

How to Make Chicken and Rice

Here’s a quick overview of how to make this weeknight special.

• Sear the chicken: Heat a Dutch oven or large pot on high, add olive oil, and cook half the chicken for 6 minutes, stirring once. Remove and set aside, then repeat with remaining chicken.
• Saute aromatics: With olive oil still in the pot, add onion, garlic, and carrots. Saute for 5 minutes. Stir in thyme, oregano, cumin and smoked paprika, stirring often for 30 seconds.
• Combine and cook: Add chicken, rice, chicken broth, salt and pepper. Stir to combine, cover, bring to a boil, then reduce heat to low. Let it simmer for 12 minutes without opening the lid.
• Rest and serve: Turn off the heat and let it sit for 5 minutes. Stir in parsley and serve hot.

Variations

• Chicken breasts: You can use boneless skinless chicken breast if you’re OK with more dry meat. Cook time will stay the same.
• Brown rice: If using brown rice, it will need more cook time. Check on it after 30 minutes, then cook longer and add more broth, if necessary. I recommend to use chicken thighs then so the meat doesn’t dry out.
• Add extra veggies: Saute 1 1/2 cups of zucchini, mushrooms or bell peppers, and add them in with the remaining ingredients.
• Different seasoning: Feel free to add any of your favorite spices like lemon pepper, pot roast seasoning, Italian seasoning, onion powder, Cajun, or taco seasoning.
• Quinoa: A fantastic rice substitute. This recipe would be very similar to one pot chicken quinoa and beef quinoa stew then.

Serving Ideas

We usually serve this one as a hot, comforting meal on its own. Sometimes, I switch the garnish from parsley to green onion or dill.

If you’re craving a small side, here are some ideas:

• Sauteed vegetables: If you don’t want to add more veggies to the pot, just serve some sauteed bell peppers, zucchini, mushrooms, green beans, corn, or peas on the side.

• Roasted veggies: Balance the softness of the rice with something crunchy like crispy Parmesan potatoes or roasted cauliflower.

• Salad: I’d keep it really simple with a lettuce salad or a butter lettuce salad.

How to Store and Reheat

Store: You can pop leftovers in the refrigerator for up to 3 days.

Reheat: Add your desired amount to a medium pot with a splash of water or broth. Break it up and stir gently over low heat until warmed through.

Freeze: Transfer cooled leftovers to an airtight container, then you can freeze for up to 3 months. Thaw in the fridge overnight, then reheat.

FAQs

More Chicken and Rice Recipes

• Healthy chicken and rice casserole
• Mexican chicken and rice
• Instant Pot chicken fried rice
• Cilantro lime chicken rice skillet

Print

Chicken and Rice

Chicken and Rice is an easy one pot meal with juicy chicken thighs, fluffy rice, veggies, and simple spices. Ready in 45 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 8 minutes minutes

Cook Time 32 minutes minutes

Resting Time 5 minutes minutes

Total Time 45 minutes minutes

Servings 8 servings

Calories 409kcal

Author Olena Osipov

Equipment

• Dutch oven

Ingredients

• 2 pounds boneless skinless chicken thighs cut into 2 inch pieces
• 1 large onion finely chopped
• 4 large garlic cloves thinly sliced
• 1 1/2 cups carrot matchsticks or 2 large carrots, shredded
• 1/4 cup olive oil extra virgin
• 1 teaspoon thyme dried
• 2 teaspoons oregano dried
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 2 cups jasmine rice rinsed & drained
• 4 cups chicken broth low sodium
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1/4 cup fresh parsley finely chopped

US Customary – Metric

Instructions

• Preheat large Dutch oven on high heat and add olive oil and half the chicken. Cook for 6 minutes, stirring once. Remove chicken onto a large plate and repeat with remaining chicken. Remove onto a plate and set aside.
• You should have olive oil left at the bottom of the pot. Add onion, garlic and carrots. Sauté for 5 minutes, stirring occasionally. Add thyme, oregano, cumin and smoked paprika; cook for another 30 seconds, stirring often.
• Add previously cooked chicken with its juices, rice, chicken broth, salt and pepper. Stir, cover and bring to a boil. Then reduce heat to low and simmer for 12 minutes or until rice is cooked, but do not open the lid to peek until the 12 minute mark.
• Turn off heat and let chicken and rice stand for 5 minutes. Add parsley and gently stir. Serve hot.

Notes

• Store: Refrigerate leftovers in an airtight container for up to 3 days.
• Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw in the fridge overnight.

Nutrition

Calories: 409kcal | Carbohydrates: 44g | Protein: 28g | Fat: 13g | Saturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 108mg | Sodium: 450mg | Fiber: 2g | Sugar: 2g

The post Chicken and Rice appeared first on iFoodReal.com.

Marry Me Chicken Pasta with tender, juicy chicken and pasta coated in a creamy sun-dried tomato sauce and ready to wow in just 30 minutes!

If you love sun-dried tomatoes, you’ll also love this healthy Tuscan chicken pasta!

A simple, restaurant-quality marry me chicken pasta that’ll have you keeping sun-dried tomatoes stocked in your kitchen from now on!

I usually serve marry me chicken with cozy staples like mashed potatoes, rice, or pasta. To make things easier, I turned it into a full 30 minute meal by mixing the chicken, sauce, and pasta in one dish.

Why You’ll Love This Recipe

• Simplicity and ease: A quick, no stress dinner that’s perfect for busy nights.
• Gluten free option: Easily adaptable to be gluten free without sacrificing any of the flavor.
• A show-stealing sauce: An easy-to-make, tomato cream sauce that won’t break a sweat.
• Enjoy all year long: Winter or summer, this pasta dish shines all year!

Ingredients for Marry Me Chicken Pasta

It uses a perfect mix of protein, veggies, and spice staples.

• Short pasta: Choose a farfalle, fusilli or penne pasta with plenty of crevices to catch the sauce. You can go gluten free or whole wheat, if you prefer.
• Chicken: Cut into bite-sized pieces. I like boneless skinless chicken breasts for this recipe, but you can use chicken thighs.
• Aromatics: Fresh garlic and onion add a delicious savory base.
• Flour: Helps give the chicken a nice, crispy crust. You can use all-purpose, whole wheat, or gluten-free flour.
• Chicken broth: Use low sodium chicken broth, chicken stock, or vegetable broth for the sauce.
• Sun-dried tomatoes: I used oil packed sun-dried tomatoes this time. If you use dried, you’ll need to soak them in hot water for 5 minutes, then squeeze and slice.
• Heavy cream: Makes the sauce rich and creamy. You can swap in half and half for a lighter option and still get a creamy texture.
• Parmesan cheese: Grab a block of Parmesan and grate it yourself. Store-bought grated cheese just doesn’t have that rich, mature flavor.
• Baby spinach: A subtle touch that brings color, earthy flavor, and a sneaky way to add some greens.
• Spices: Italian seasoning, salt, pepper, and red pepper flakes give the sauce a perfectly seasoned kick.
• Butter: For frying.
• Fresh herbs: Finely chopped parsley or basil for garnish.

How to Make Marry Me Chicken Pasta

This recipe comes together fast, and clean-up’s a breeze too!

• Cook the pasta: Cook pasta in a large pot of salted water until al dente, then drain and set aside.
• Saute aromatics and chicken: While the pasta cooks, heat another large pot or Dutch oven over medium-high and melt some butter. Sauté the onion and garlic for about 3 minutes, then add the chicken and cook for another 5 minutes, stirring occasionally until browned.
• Make the sauce: Add flour and stir well. Pour in the broth and cook for about 3 minutes, stirring often. Add sun-dried tomatoes, Italian seasoning, salt, pepper, red pepper flakes, heavy cream, and Parmesan. Bring to a boil, then cook on low for 10 minutes, stirring now and then.
• Combine it all: Add the spinach and pasta, gently mix, then garnish with parsley or basil. Enjoy!

Serving Ideas

Marry me chicken pasta is not only delicious but also packs 37 grams of protein, so it’s super satisfying on its own.

If you’re looking for a few sides to go with it, here are some simple options:

• Bread: Garlic bread, Greek yogurt bread, or dinner rolls are all great for soaking up that delicious sauce.
• Green salad: A lemon kale salad is perfect for colder months, and a simple spring mix salad hits the spot when it’s warmer.
• Vegetables: Try air fryer broccoli, sauteed zucchini, or roasted asparagus.
• Sauteed spinach: A simple, healthy side dish.

How to Store and Reheat

Store: Transfer your leftovers to an airtight container and store in the refrigerator for up to 5 days.

I avoid freezing pasta because I’m not a fan of the texture after it thaws, but if you don’t mind it, it can be frozen for up to 3 months.

Reheat: Add a little extra cream or broth and heat on the stovetop until it’s fully warmed through.

FAQs

More Marry Me Recipes to Try

• Marry me chicken meatballs
• Marry me chicken soup
• Marry me cauliflower

More Chicken Pasta Recipes

• Lemon chicken pasta
• Spinach chicken pasta
• Chicken pasta primavera
• Healthy chicken alfredo

Print

Marry Me Chicken Pasta

Marry Me Chicken Pasta with tender, juicy chicken and pasta coated in a creamy sun-dried tomato sauce and ready to wow in just 30 minutes!

Course Dinner

Cuisine North American

Diet Gluten Free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 servings

Calories 472kcal

Author Olena Osipov

Equipment

• Large pot

Ingredients

• 10 ounces short pasta with crevices like farfalle, penne or fusilli
• 3 large boneless skinless chicken breasts cut into 2 inch pieces
• 1 small onion finely chopped
• 2 large garlic cloves minced
• 3 tablespoons flour
• 2 cups chicken broth low sodium
• 1/3 cup sun dried tomatoes in oil drained and thinly sliced
• 1 teaspoon Italian seasoning
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon red pepper flakes
• 1/2 cup heavy cream or half and half
• 1/2 cup Parmesan cheese freshly grated
• 2 handfuls baby spinach
• 1 tablespoon butter for frying
• 2 tablespoons parsley or basil finely chopped, for garnish

US Customary – Metric

Instructions

• Bring large pot with water to a boil. Add a pinch of salt and pasta, then cook for 8-10 minutes or until pasta is al dente. Drain and set aside.
• Preheat another large pot on medium-high heat and add butter. Add onion and garlic, saute for 3 minutes, stirring occasionally. Add chicken and saute for another 5 minutes, stirring occasionally.
• Add flour and stir to coat. Add chicken broth and cook until incorporated and smooth, about 3 minutes, stirring often.
• Add sun dried tomatoes, Italian seasoning, salt, pepper, red pepper flakes, heavy cream and Parmesan cheese. Stir, bring to a boil, reduce heat to low and simmer for 10 minutes, stirring occasionally.
• Add spinach and pasta, then mix gently.
• Garnish with parsley or basil and serve hot.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: I do not like to freeze pasta because it doesn’t thaw well but you can freeze it in an airtight container for up to 3 months.

Nutrition

Calories: 472kcal | Carbohydrates: 44g | Protein: 37g | Fat: 16g | Saturated Fat: 8g | Trans Fat: 0.1g | Cholesterol: 106mg | Sodium: 519mg | Fiber: 3g | Sugar: 3g

The post Marry Me Chicken Pasta appeared first on iFoodReal.com.

Baked Cottage Cheese is high in protein breakfast with 9 grams of protein, 7 simple ingredients and custard like texture. It’s a dream meal prep recipe!

We also love this cottage cheese egg bake!

After me, and you, fell in love with baked yogurt, and after I made it like 10 times, I started to think why not make the same bake but with the cottage cheese?!

First recipe test, I just combined all ingredients in a bowl and added frozen cherries, and baked. It worked but was watery and fell apart a bit. That’s when I realized that blending cottage cheese like I do for cottage cheese flatbread and cottage cheese pudding, will provide the perfect texture!

Why You’ll Love This Recipe

• High protein breakfast: I can eat plain cottage cheese topped with high protein granola only so much! This baked cottage cheese adds variety with basically the same ingredients.
• Easy recipe: Even though you still have to get your blender out, the prep time is literally 5 minutes and blender is a dishwasher safe appliance!
• Customizable nutritional info: As is, this bake has 13 grams of carbs, 9 grams of protein and 8 grams of sugar. You can easily reduce carbs and sugar by using less maple syrup and berries.
• Perfect for cottage cheese haters: It tastes something in between custard and cottage cheese cheesecake but much lighter. You won’t notice the cottage cheese taste at all!

Ingredients for Baked Cottage Cheese

You need only 7 ingredients!

• Cottage cheese: I used 2% cottage cheese but you can also use 1% or 4%. I would stay away from non-fat cottage cheese as it will release a lot of moisture.
• Eggs: Eggs bind cottage cheese together and add fluffy texture. To make it higher in protein you can use 2 large eggs and 1/3 cup of egg whites instead.
• Maple syrup: Any liquid sweetener like honey, agave syrup or date syrup works. Maple syrup is my personal preference.
• Vanilla extract: Adds flavor and natural sweetness.
• Cinnamon: It helps to mask the taste of cottage cheese.
• Cornstarch: It thickens the bake and absorbs the whey from cottage cheese. So, it is an important ingredient. Arrowroot powder or tapioca flour will also work.
• Berries: Use any fresh berries like blueberries, raspberries or strawberries. I don’t recommend to use frozen ones because they will release a lot of water. Maybe only blueberries because they have a skin that’s sealed.

How to Make Baked Cottage Cheese

I recommend to use a blender or food processor to blend. For baking, line 8×8 inch baking dish with one sheet of parchment paper so all corners are sealed.

• Blend all ingredients: In a blender or food processor, add cottage cheese, eggs, maple syrup, vanilla, cinnamon and cornstarch. Blend enough to break down the cottage cheese curds, so until smooth.
• Add berries: Add 1 cup of fresh berries and give a few stirs with a spatula. Pour into baking dish and sprinkle remaining berries on top.
• Bake: Bake at 350 F for 40-45 minutes or until top is browned a bit and the center is no more jiggly.
• Cool: Remove from the oven and let cool almost completely. Then using serrated knife slice into 9 squares.

Variations

• Farmers cheese: It is dry cheese compared to cottage cheese. Don’t use a blender because mixture will be too thick. Mix all ingredients by hand and bake. I would check on it after 35 minutes. It might need less baking time.
• Ricotta cheese: My only concern with ricotta is that it is high in fat. But if it doesn’t matter to you, follow the same instructions as for the farmers cheese version above.
• Sugar-free: Use your favorite sugar-free sweetener like Wholesome Yum sugar free maple syrup. Or omit sweetener completely and use more seasonings like nutmeg and cardamom. That should add extra flavor!
• Other additions: Feel free to add up to 1/3 cup of chopped nuts, coconut flakes, or chocolate chips. I would roast come hazelnuts or almonds and add them in.
• Different flavor: Use almond extract instead of vanilla extract.

Serving Ideas

You can serve it for breakfast or dessert, cold or warmed up in a microwave. I find if I eat 2 slices of this baked cottage cheese with Greek yogurt on top, it keeps me full until lunch.

You can always add more healthy carbs to your breakfast. Some great ideas would be a cottage cheese bagel or Greek yogurt bagel smeared with peanut butter. Or serve with breakfast cookies.

Top with a bit of whipped cream and you have a legit healthy dessert!

How to Store

Store: Refrigerate in an airtight container for up to 5 days.

Freeze: Freeze in an airtight container for up to 3 months. Thaw on a counter for a few hours or in the fridge overnight.

FAQs

More Cottage Cheese Recipes to Try

• Cottage cheese egg bites
• Baked egg tortilla
• Cottage cheese egg muffins
• Cottage cheese overnight oats

Print

Baked Cottage Cheese

Baked Cottage Cheese is high in protein breakfast with 9 grams of protein, 7 simple ingredients and custard like texture.

Course Breakfast

Cuisine North American

Diet Gluten Free

Prep Time 5 minutes minutes

Cook Time 45 minutes minutes

Cooling Time 45 minutes minutes

Total Time 1 hour hour 35 minutes minutes

Servings 9 slices

Calories 115kcal

Author Olena Osipov

Equipment

• Blender
• Square baking dish
• Parchment paper

Ingredients

• 2 cups cottage cheese 1%, 2% (I used) or 4% works
• 4 large eggs
• 3 tablespoons maple syrup or honey
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/4 cup cornstarch
• 1 1/2 cups berries divided
• Cooking spray optional

US Customary – Metric

Instructions

• Preheat oven to 350 degrees F and line 8×8 square baking dish with parchment paper. You can spray it with cooking spray, if you wish, but I never had an issue with sticking. Set aside.
• In a high speed blender, add cottage cheese, eggs, maple syrup, vanilla, cinnamon and cornstarch. Blend until smooth.
• Add 1 cup of berries and give a few gentle stirs with spatula. Then pour mixture into previously prepared baking dish and sprinkle remaining 1/2 cup of berries on top.
• Bake for 45 minutes or until yogurt in the center is set and not jiggly anymore. Remove from the oven and let cool almost completely.
• Cut into 9 slices and enjoy as is or with more maple syrup and Greek yogurt.

Notes

• Store: Refrigerate in an airtight container for up to 5 days.
• Freeze: Freeze in an airtight container for up to 3 months. Thaw on a counter for a few hours or in the fridge overnight.

Nutrition

Serving: 1 slice | Calories: 115kcal | Carbohydrates: 13g | Protein: 9g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 85mg | Sodium: 240mg | Fiber: 1g | Sugar: 8g

The post Baked Cottage Cheese appeared first on iFoodReal.com.

These Greek Chicken Bowls are fresh and colorful, loaded with Mediterranean flavors, finished with tzatziki sauce and pita bread, and ready in 30 minutes!

These delicious Greek chicken bowls are a healthy dinner we could enjoy over and over. Start with brown rice, then top with Greek chicken, homemade tzatziki sauce, and classic Greek salad fixings. I also added sliced pita bread to bulk it up.

I had it ready in just 30 minutes to keep it a quick weeknight meal, but if you have the time, letting the chicken marinate longer adds even more flavor!

Why You’ll Love This Recipe

• Healthy and balanced: Packed with fresh veggies, whole grains, and 41 grams of protein.
• Make it your own: Switch up the base, load up on more veggies, or change the protein.
• Perfect for meal prep: Have stress-free lunches or dinners ready for a few days.
• Never get bored: Building your own bowl is half the fun, and I’ve yet to meet anyone who tires of Mediterranean flavors!

Ingredients for Greek Chicken Bowls

This recipe is divided into two sets of ingredients. All simple ingredients, and you’ll probably have most on hand!

For the Greek Chicken:

• Chicken breasts: I love using boneless skinless chicken breasts because they soak up the marinade so well and cook quickly when cut in half lengthwise. You can also swap in chicken thighs.
• Olive oil: A good quality extra virgin olive oil is the best choice for both flavor and authenticity.
• Lemon: The juice from half a small lemon works wonders to tenderize the meat quickly so you don’t need a long marinade.
• Garlic: Fresh garlic cloves are best.
• Seasonings: Dried oregano, salt, and pepper.

For the Bowls:

• Tzatziki: I used homemade tzatziki sauce which is easy to make, tastes better than store-bought, and uses ingredients you already have. You’ll need Greek yogurt, cucumber, olive oil, lemon, garlic, salt, pepper, and fresh dill.
• Brown rice: You’ll need 2 cups of cooked brown rice for this recipe, which makes enough for 4 bowls.
• Tomatoes: Halved cherry tomatoes are commonly used in Greek bowls and salads. Grape tomatoes also work.
• Cucumber: I use sliced English cucumber because it doesn’t need to be peeled. If using garden cucumbers or ones from the farmer’s market, I recommend to peel them first.
• Kalamata olives: Grab pitted Kalamata olives to save yourself some time.
• Red onion: Adds a mild, slightly sweet flavor and vibrant color.
• Feta cheese: Choose feta cheese in a block and crumble it yourself. Pre-crumbled feta often has anti-caking agents that can affect the texture and flavor.
• Pita bread: Sliced pita bread is great for bulking up the bowls, but you can easily skip it if you’re keeping your bowl gluten free or want to keep it lower in carbs.
• Lemon: I add a lemon wedge to each bowl so everyone can enjoy an extra burst of fresh lemon juice if they want.

How to Make Greek Chicken Bowls

This recipe is a bit unique since it takes 20 minutes to prep and just 10 minutes to cook. But still, it’s a 30 minute meal!

• Marinate the chicken: In a bowl, mix olive oil, lemon juice, oregano, garlic, salt, and pepper. Add the chicken, toss to coat, cover, and refrigerate.
• Make tzatziki sauce: Wrap the grated cucumber in a cheesecloth or linen kitchen towel, squeeze out the excess water, then mix it with the rest of the sauce ingredients in a bowl. Stir, cover, and refrigerate.
• Cook the Greek chicken: Heat a large skillet with oil and cook chicken for 5 minutes on each side, or until it reaches 165 F. Let it rest for 10 minutes, then cut into bite-sized pieces.
• Assemble the bowls: In each bowl, add rice, chicken, cucumbers, tomatoes, olives, and red onion. Top with feta, tzatziki, pita, and a lemon wedge. Feel free to add anything else you like and enjoy!

Variations

• Vegetables: Add a variety of raw veggies like bell peppers, radishes, shredded carrots, or a handful of spinach or arugula.
• Swap the protein: Switch it up with grilled salmon, shrimp, lamb or beef. Or go for tofu, chickpeas, or falafel if you’re in the mood for a veggie option.
• Base options: Use quinoa, cauliflower rice, or couscous for a different texture. Try using mixed greens or spinach for a lighter option. You could also go with roasted sweet potatoes for a sweeter base.
• Hummus: Top with a dollop of your favorite hummus for a creamy, protein-packed boost. You can go with classic, roasted red pepper, or switch things up with my sweet potato hummus or garlic hummus.
• Fresh herbs: Parsley, dill, or mint are popular for brightening up the flavors.

How to Make Ahead

Getting everything ready ahead of time makes sure you’re good to go when it’s time to eat.

• Greek chicken: Marinate the chicken up to 24 hours ahead or cook it and refrigerate for up to 3 days.
• Tzatziki: Make the tzatziki sauce 7-10 days ahead and store it in an airtight container in the fridge.
• Veggies: Chop veggies and refrigerate them separately.
• Rice: Cook it as you normally would and let it cool before storing in an airtight container in the fridge for up to 5 days. You can enjoy the rice either warm or cold.
• Lunch prep: Follow the recipe, then throw everything into meal prep containers and refrigerate for up to 2 days. Keep the tzatziki and pita in separate containers and add them just before serving.

More Greek Recipes You’ll Love

• Greek chicken kabobs
• Greek salad

More Bowl Recipes to Try

• Greek turkey burgers
• Chicken quinoa bowl
• Korean ground beef and rice bowls
• Instant Pot ground turkey quinoa bowls

Print

Greek Chicken Bowls

These Greek Chicken Bowls are loaded with Mediterranean flavors, finished with tzatziki sauce and pita bread, and ready in 30 minutes!

Course Dinner

Cuisine Greek

Diet Gluten Free

Prep Time 20 minutes minutes

Cook Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 611kcal

Author Olena Osipov

Equipment

• Ceramic skillet

Ingredients

For the Chicken:

• 2 large boneless skinless chicken breasts sliced in half lengthwise (1 pound)
• 1 tablespoon olive oil extra virgin
• 1/2 small lemon juiced (1 tablespoon)
• 1 small garlic clove grated
• 1 teaspoon oregano dried
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper

For the Tzatziki:

• 2 cups plain Greek yogurt 2% fat or higher
• 3/4 long English cucumber  grated on medium holes of a box grater
• 1/2 medium lemon juice of or 2 tablespoons
• 3 tablespoons olive oil extra virgin
• 3 small garlic cloves grated
• 2 tablespoons fresh dill finely chopped
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper

For the Bowls:

• 2 cups brown rice cooked
• 2 cups grape or cherry tomatoes halved
• 1/2 long English cucumber chopped
• 1/2 cup Kalamata olives
• 1/4 cup red onion thinly sliced
• 1/2 cup feta cheese crumbled
• 4 pitas cut into wedges
• 1/2 small lemon cut into wedges

US Customary – Metric

Instructions

• Prep: Cook rice and chop vegetables and pita for serving. Set aside.
• Marinate the chicken: In a medium bowl, add olive oil, lemon juice, oregano, garlic, salt and pepper. Whisk with a fork. Add chicken, toss to coat evenly, cover and refrigerate until ready to cook. The longer you marinate, the deeper the flavor.
• Make tzatziki sauce: Place grated cucumber in the center of a cheesecloth or linen kitchen towel, twist into a ball and squeeze very well until dry. In a medium bowl, add squeezed cucumber, Greek yogurt, lemon juice, olive oil, dill, garlic, salt and pepper. Stir well, cover and refrigerate.
• Cook the Greek chicken: Preheat large non-stick skillet on medium heat and add 1 tablespoon of oil. Add chicken, cook for 5 minutes per side or until thermometer inserted in the center registers 165F. Transfer to a cutting board, let rest covered for 10 minutes and cut into bite-sized pieces.
• Assemble the Bowls: To serve, in each bowl place cooked rice, chicken, cucumbers, tomatoes, olives and red onion. Sprinkle with feta cheese and add generous dollop of tzatziki, pita bread and a lemon wedge. You can add whatever else you like. Enjoy!

Notes

You will have at least half of tzatziki sauce leftover. Only 1 cup of sauce is included in nutrition calculations. Refrigerate the rest in airtight container for up to 7-10 days.

Nutrition

Serving: 1 bowl | Calories: 611kcal | Carbohydrates: 65g | Protein: 41g | Fat: 20g | Saturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 92mg | Sodium: 733mg | Fiber: 5g | Sugar: 5g

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