Healthy Zucchini Basil Bone Broth Soup

Thank you Vital Proteins for sponsoring this post so I can share the recipe for this low calorie but still high protein zucchini basil soup!

Well it’s officially FALL y’all and I’m back with a recipe to help swing us over from summer to fall cooking.  I can never justify making soup in the summer…when it’s so dang hot outside the LAST thing I want to do is shovel big spoonfuls of hot liquid into my mouth.  Come fall though I immediately switch into cozier vibes and am ready to break out the soup recipes again!

While zucchini season really peaks in the summer, they still are quite abundant and dirt cheap at the local farm shares/supermarkets around me so this is the perfect first soup to make for the season. It only needs a couple of basic ingredients and requires pretty minimal chopping time compared to many soups. 

I love to make soup and have actually won two different soup competitions at my office job (my prizes have included a crown decorated with soup ladles and a blinged out ladle as my “scepter” – pretty hardcore, right???) but found myself making it less and less when I switched over to a high protein diet because unless you dump a bunch of meat into your pot, soup is typically not very high protein. I managed to avoid having to purée any chicken into this soup (ew ew ew) but still gave it an extra boost of protein and added health benefits by using one specific ingredient. 

Instead of using regular vegetable broth to add liquid to this soup, I just mixed 4 scoops of Vital Proteins Bone Broth Collagen powder with water to create a bone broth base for the recipe! This powder is made from bones of grass-fed, pasture-raised cows and is USDA organic. Collagen bone broth is known for supporting joint and ligament health, and promoting healthy immune and digestive systems. This powdered version from Vital Proteins is also just REALLY convenient: you don't have to worry about a large carton of bone broth going bad in your fridge before you can use it all up: with this product you just have to mix the powder with water whenever you need instant bone broth!

I used 3 large zucchini to make this soup and it made 4 large servings that are really low in fat and calories, but still has a good balance of protein and carbs.  One serving is only about 120 calories with 13 grams of protein! Serve this soup for lunch or dinner, as a main or a side, it will taste great and be a great source of veggies and added health benefits either way!

Nutritional Information

Pork Chops with Apple Date Shallot Bone Broth Sauce

Thank you Vital Proteins for sponsoring this post so I can share this recipe for a hearty and healthy pork chop dinner that is topped with an amazingly flavorful apple, date, shallot bone broth sauce!

I moved in with my boyfriend last May and even though I was over at his place all the time before I officially moved in,  I want to wow him with a yummy dinner the first weekend I was there as an "official" resident. I had cooked for him plenty of times before, but wanted to make sure he knew that I had game in the cooking department ;) Our schedules vary and we are both pretty busy during the week so I don't cook for him most nights so after I was finally moved in and settled I wanted to have a really nice meal to celebrate being officially moved in!

I ended up cooking pork chops with this apple, date, shallot sauce and my boyfriend officially declared it one of the best things he had ever eaten.  Wohoo! Mission accomplished :) It has been 10 months since I moved in and cooked that meal so I figured it was time to make it again since it got such high approvals the first time around!

It takes just a little bit of prep work to prepare the sauce and the pork, but overall is a pretty simple recipe.  Pair it with some kind of roasted veggie and you have a very hearty and healthy dinner full of flavor!  The sauce that tops these pork chops is SO good. Garlic, shallots, apples and dates all get cooked down together to make a savory yet sweet sauce that compliments the pork so well. 

The sauce gets further flavor AND added health benefits from the Vital Proteins bone broth collagen I used in it! I never knew you could get powdered bone broth before I started using this product from Vital Proteins and now I can't imagine using anything else! I would always waste SO MUCH cooking liquids like bone broth or chicken stock because I would open a whole carton for a recipe...and then not need to use it again before the carton would expire in the fridge 5 days later. So wasteful! With the powdered bone broth all you have to do is mix a scoop with 8oz of water whenever you need bone broth: no waste necessary. As with all collagen products by Vital Proteins, it also includes so many added health benefits including enhanced digestion from better gut health supported by the collagen peptides and better joint health because the hyaluronic acid in bone broth and collagen enhance strength and flexibility in joints!

If you ever need to prove to someone you are a good cook, give this recipe a shot! Hah, my boyfriend would have invited me to move in with him even if I was a terrible cook ;) but luckily cooking is something I really enjoy and I was so happy to serve such a flavorful and healthy meal for us both to celebrate moving in, and glad that it is such a tried and true recipe that 10 months later it turned out delicious again as well!

Nutritional Information

Air Fryer Egg Rolls with Pb2 Dipping Sauce

Air fryer egg rolls stuffed with shrimp and veggies give you all the yummy flavors of a traditional chinese egg roll but without all the excess fat that traditionally comes from frying them!

I am loving using my air fryer (affiliate link - I have the philips brand!) to create yummy new healthy recipes.  My air fried chicken tenders are still a favorite and now I've found that you can make EGG ROLLS in the air fryer that taste just as good as the real deep fried ones! Well, with like half the calories so that's a major plus :)

I mean, just look at the CRUNCH on these bad boys - all from being cooked in the air fryer with only a little bit of cooking spray and done in less than 10 minutes. 

The egg rolls themselves are delicious but I also whipped together a healthy peanut dipping sauce to pair with them that is actually made with powdered peanut butter so it still low in fat but full of flavor!

Forget take-out Chinese, egg rolls that taste this good and can still be made at home are a win in my book.  Next time you are feeling like Chinese and a movie in your sweatpants at home on the weekend you can just whip these up and not have to worry about putting on real pants to run out and get take-out ;)

I've listed a full recipe at the bottom of the post but took some photos of the process so you could see how they come together. 

Healthy Air Fried Chicken Tenders

I know that I am officially a grown up now because for the past three Christmases I've asked for kitchen appliances for my presents.  Like really, how boring am I now that the only thing I can think of that I want are kitchen appliances?!? Grandmom status over here I guess.

Ah well, call me a grown-up or old but I actually have really liked every kitchen gadget I've received so far: first a dutch oven, then a grill pan, and this year was definitely the best so far because I got an AIR FRYER!!! (affiliate link - I have the philips brand!)

Annnnd then I went and made healthy air fried chicken tenders with it.  WOOT! An "air fryer" essentially fries food by circulating hot air in the unit.  You can use a little bit of oil or just spray your food with olive oil spray (like PAM) and it makes the food turn out nice and crispy like it was just dunked in a regular fryer but instead is SOOOO much more healthy for you because you only use a fraction of the amount of oil!

To make my chicken tenders I cut chicken breasts into tenders and coated them with flour, then dunked them into egg whites, and lastly coated them with panko bread crumbs. 

You really only need a very small portion of flour and panko so this recipe is still pretty low carb.

After the chicken is coated all you have to do is load it into the bin of the air fryer, spray with olive oil spray, and cook at 350 degrees for about 10 minutes.

Only 10 minutes for super crunchy and tasty chicken tenders that taste like an indulgence but for none of the extra calories! I served this for dinner one night with some ketchup (duh) and a side of roasted asparagus and my boyfriend was SO impressed.  He literally told me that he could eat that exact meal once a week for the rest of his life. I would call that a success!

Good thing I have 11 more months still to think of what appliance I want for Christmas next year because I have TONS of other ideas for things to make in my air fryer still! Stay tuned for some more yummy creations :)

Nutritional Information

My batch of chicken made two servings of  375 calories each with 18 grams of carbs, 6 grams of fat and 57 grams of protein.

Note: if you track macros exactly I would recommend weighing your egg whites, flour and panko before you dip your chicken in them, as well as after.  Subtract out the amount of egg whites/flour/panko left over in the bowl (if any) after all the chicken is coated and adjust your macros accordingly.

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Healthy Air Fried Chicken Tenders

by Rebecca @ My Girlish Whims January-5-2017

Air Fried chicken tenders taste like an indulgent fried treat at a fraction of the calories! Only a few quick steps to prepare, they cook up in only 10 minutes and make a great week night meal.

• 12oz of Chicken Breasts
• 1 Egg White
• 1/8 Cup Flour
• 35g Panko Bread Crumbs
• Salt and Pepper

Instructions

Trim chicken breast of any excess fat and cut into tenders. Season each side with salt and pepper. Dip chicken tenders into flour, then egg whites, then panko bread crumbsLoad into air fryer basket and spray with olive sprayCook at 350 degrees for about 10 minutes or until cooked through

Details

Prep time: 10 mins Cook time: 10 Total time: 20 mins 

Healthy Chicken Salad with Greek Yogurt

Mixing chicken salad ingredients with greek yogurt instead of the traditional condiment of mayonnaise cuts down on the fat and ups the protein in this yummy and healthy meal packed with fruit and flavor!

When I was heavy I made chicken salad almost every week for dinner.  I LOVED it!!! I would mix up chicken, onion, grapes, a few different seasoning, and a few big gobs of mayonnaise and spread it all on two big hoagie rolls and call it dinner. Yikes! No wonder I had to keep buying larger and larger pant sizes!!!

Chicken salad can be a very healthy meal...or very UNHEALTHY depending on how you make it and what you serve it on.  Today I have a super healthy way to share with you that still tastes great too!

This recipe gets lots of flavor from sweet fruit,  raw onions and a few seasonings so that it still tastes great mixed with just plain old greek yogurt.

Healthy Cornbread Chicken Casserole (High Protein!)

This cornbread casserole skips using any "cream of" soups and instead uses greek yogurt and high protein cornbread cakes to make a hearty casserole that is low in calories and extra high in protein!

I think we have officially reached casserole season.  When the weather gets chilly and it starts getting dark out earlier and earlier there is nothing quite like sitting down to a warm and flavorful casserole for dinner.  And speaking of it getting dark out earlier...I'm actually typing this recipe up at 5:30am Sunday morning of daylight savings because obviously my body did not quite catch the memo that it was supposed to "fall back" and I woke up wide awake at 5am.  Good morning!!!

Ah well.  I'm putting my forgone extra hour of sleep to good use because this recipe is both delicious and super healthy and I'm so excited to be sharing it with you!

Cajun Rubbed Shrimp Skewers with Fresh Peach Salsa

Going down to the beach over Labor Day weekend always sounds like a good idea, doesn't it? A nice three day weekend when the weather is still warm to say farewell to the summer season while sun baiting on the beach and enjoying all of summer's vacation festivities one last time...ah. I love a nice beach weekend! That's what I had in mind for this weekend down at Ocean City New Jersey with my parents: a little sun, a little relaxing, and cooking up some good eats for dinner at night!

Well, I still went down to the beach this weekend but ended up leaving early because apparently a HURRICANE COMING UP THE EAST COAST does not make for the best beach weather.  Le sigh.  There will be no more working on my tan this summer. No time on the beach...but I did get some shopping in instead :) (can you say hellooooo to the most glorious shoes I got to wear for my birthday later this month????) I still had plenty of time to cook up a yummy and healthy meal for dinner as well! I enlisted the help of my dad and his grill to make...

Cajun Rubbed Shrimp Skewers with Fresh Peach Salsa

Spicy shrimp are paired with a fresh and cooling peach salsa to make a yummy dinner that is the perfect meal to whip up at the end of this summer season while (hurricane permitting) the weather is still nice enough to grill and peaches and tomatoes are over abundant! And of course the best part...this meal is SUPER healthy while still being SUPER flavorful! One serving has only 264 calories and is high protein and low carb. Here's how to make it!

Greek Yogurt High Protein Mac and Cheese

What if I told you that I could serve you a big ole bowl full of creamy, cheesy mac and cheese that was not only good for you but packed FULL of protein? And I'm not talking "high protein" where something says it's high protein and then you check out the nutrition facts on the back and it only has 10g in one serving (eye roll). I'm talking PACKED FULL of protein...like as much protein as you would have in a meal of grilled chicken and vegetables but instead of eating meat you just get to eat a bowl of this deliciousness?

Well my friends, today is the day I tell you that I can serve you a yummy dish of macaroni and cheese that has a whopping 44 grams of protein in one serving! The protein comes from a few places including greek yogurt, milk and cheese but I also have a secret weapon... CHICKPEA PASTA!!!!

I recently found out about the "Banza" brand of pasta (affiliate code MYGIRLISHWHIMS gets you 20% off any order from their website) from a girlfriend of mine who also tracks macros and oh my gosh guys.  THIS PASTA IS A GAME CHANGER!

I've tried both the shells and elbows so far and it is SO GOOD! It tastes exactly like regular pasta to me (think of a whole wheat pasta taste) but it is made from chickpeas so it is packed FULL of protein. Plus, it's even gluten free!

Mac and cheese is my favorite food because obviously I am still 12 years old, but I have to eat so much protein for my diet plan that just sitting down with a big bowl of regular mac and cheese isn't really the best idea unless I want to be shoving egg whites in my mouth the rest of the day to get my protein in.  But now, that's not an issue! The rest of the dish is pretty healthy for you as well: I used NO butter and the cheese sauce is made with only greek yogurt, skim milk, and reduced fat cheddar cheese!

So go on, I dare you. Embrace your inner 12 year old and whip up a batch of this mac and cheese and enjoy every little bite with no guilt!

Chipotle Peach Zoodles with Chicken Sausage and Goat Cheese

Is it possible to like zoodles too much?

Like, I just want to eat them all the time.  Hot, cold, as a side, as a main, savory, sweet, GIMMIE ALL THE ZOODLES ALL THE TIME.

I've been learning just how versatile the zoodle can be.  Serve them hot like in my Garlic Chicken Sausage Zoodles OR if its a super hot day like it has been allllll week long here in Pennsylvania, you can also serve them cold! With highs that have been in the 90s and super humid weather I really appreciated the fact that I didn't have to turn on the oven OR a cooktop to make this dinner that was still super hearty and filling.

So obviously this dish includes zoodles since I can't stop talking about them, but the rest of the flavors are really what make this dish stand out.  There is a chipotle kick from both the greek yogurt dressing the zoodles are tossed in AND the pre-cooked chicken sausage. Now, I'm really not a big fan of spicy food but luckily the creamy sprinkle of goat cheese on top of the dish and the super sweet fresh peach I threw in was enough to cool my tastebuds off from the kick of spice so I could still enjoy this whole plate!

Chipotle Peach Zoodles with Chicken Sausage and Goat Cheese

Healthy Garlic Chicken Sausage Goat Cheese Zoodle Recipe

I'm a firm believer in the fact that you can never have too much garlic.

Exhibit A: Today's recipe.  Multiple garlic themed components came together to make this quick and easy week night meal.  Just beware if you are making it on a week night where there is a chance you will be smooching someone later...cause you may need an extra dose of mouth wash to come away minty fresh after devouring this plate of healthy, garlic filled goodness.

Luckily for me I whipped this up on Monday night and had NO ONE to kiss that night so me and my garlic breath just had a party by ourselves. Me, myself and my garlic breath and PJ pants. Ah, living the good life. Wait. Should I really have started that sentance with luckily for me? ;)

Nah, I really am living the good life because this dish tasted amazing and I could eat this whole plate of food for only 525 calories with zero guilt involved!

Garlic Chicken Sausage Goat Cheese Zoodles

Ingredients: 

• One Large zucchini
• Wishbone Roasted Garlic Balsamic Dressing
• Garlic Herb Goat Cheese
• Trader Joes Roasted Garlic Chicken Sausage
• Minced Garlic

I found this dressing at my local Giant and it has AWESOME macros.  Two tablespoons is only 45 calories 2g carbs and 4g fat.

Steps: 

Create zucchini noodles or "zoodles" by spiralizing your large zuchinni.  I use this spiralizer (affiliate link) and one large zucchini gave me about 330g of zoodles.

1. Sauté the zoodles in a large pan on medium heat with a spoonful of minced garlic until tender, stirring occasionally.
2. Add in 3 tablespoons of Roasted Balsamic dressing, mix and set aside.
3. Sear three chicken sausage links in a pan
4. Once heated chop sausage into bite size pieces and mix with 1oz of goat cheese to create a creamy sauce.
5. Serve chicken sausage over zoodles

Nutritional Information:

One serving was 524 calories and 24g carbs, 30g fat, 42g protein.