Category Archives: Main Dish

Chicken & Three Bean Soup {THM-E}


Energizing (E) meals with Trim Healthy Mama are the hardest for me.  I’m not even sure why, it just seems like I struggle to come up with ideas for the E meals that don’t include fat!  But last week, during a Fuel Cycle even, I stumbled across an old recipe for Bean & Chicken Soup.  It had some ingredients that didn’t quite work with THM E guidelines, but I was certain I could tweak it and come up with something yummy and energizing.


This soup is so easy – cook your chicken in the crock pot until done, then shred it and toss in the beans until heated through.  Super simple!


Chicken & Three Bean Soup {THM-E}

15 oz can kidney beans, drained and rinsed well

15 oz can black beans, drained and rinsed well

15 oz can white beans, drained and rinsed well

2 lbs chicken tenders, frozen

1 quart chicken broth

1 can diced tomatoes

2 tsp garlic powder

1 tsp black pepper

2 tsp salt

3 tbsp cumin

3 tsp oregano


Combine all ingredients EXCEPT BEANS in the crock pot.  Cook on low for 6-8 hours, or on high for 3-4 hours until chicken is cooked through.  Remove chicken from crock pot and shred.  (*I shred my chicken by putting it in my kitchenaid mixer bowl with the paddle attachment.  Just turn the mixer on medium-low for a minute or two and your chicken is perfectly shredded!)  Place chicken back in crock pot and add beans.  Turn crockpot on HIGH for 30 minutes or until beans are heated through.



Broiled Salmon Pecan Salad {THM-S}


We were on vacation in Gulf Shores, AL a few weeks ago and I was very excited to find some wonderful meals that were THM friendly when we ate out.  One dish I had was a Salmon-Pecan salad.  I knew immediately that I needed to recreate it at home.  I pulled out my phone and made a note of the different ingredients in the salad.  Mixed greens, fresh tomatoes, candies pecans, croutons (which I didn’t eat!), and the grilled salmon.  Of course, I had to find a way to make candies pecans without using a lot of sugar or honey and I needed a substitute for the croutons.  Molasses and truvia were the answer for the pecans and crispy lavash bread replaced the croutons.  I LOVE this salad!  Don’t let the long list of ingredients scare you.  There are several “parts” to this salad, but they are all very quick and easy.  You can even prepare most of it ahead of time.

Start by making your candied pecans.  Chop up 1/4 cup pecans.


In a small skillet, combine 1 tsp molasses, 2 tsp water, and 1 tsp truvia.  Let this cook for a few seconds, stirring constantly – it will bubble a LOT!  Keep stirring or it will burn quickly.  Add the pecans and cook another couple of minutes, stirring often.


Remove the pecans to a piece of waxed or parchment paper to cool.


Go ahead and make your lavash “croutons”.  Spread a small amount of butter on half of a lavash wrap.  Sprinkle with salt and microwave for about 1 minute, or until the wrap is crisp.  Break into pieces and set aside.


To prepare the salmon, Preheat the broiler.  Heat 4 tbsp butter in an oven proof skillet over medium heat (I prefer cast iron, but you don’t have to use that).  Lay the salmon in the pan and quickly turn over the filet to coat both sides of the fish.  Squeeze some fresh lemon juice over the salmon.


Season the salmon with salt and pepper and cook for 2 minutes.  Do not flip the salmon filets.


Place the skillet in the oven under the broiler.  Broil for 10-15 minutes, or until fish flakes easily.  Do not over bake.

While the salmon is broiling, assemble the salad.  Place plenty of mixed greens on a plate and top with fresh tomato, sliced mushrooms, and your candied pecans.


Add the cooked salmon and some lavash ‘croutons’ and you’re ready for a wonderful dinner!

Serve with a balsamic vinegar & olive oil dressing.  It’s just balsamic vinegar, olive oil, salt and pepper.



Broiled Salmon-Pecan Salad {THM-S}

  • 1 tsp molasses
  • 2 tsp water
  • 1 tsp Truvia
  • 1/4 cup pecans, chopped
  • 2 salmon filets
  • 4 tbsp butter
  • 1 lemon
  • salt & pepper
  • 1/2 lavash wrap
  • butter, salt and pepper
  • balsamic vinegar
  • olive oil
  • salt and pepper
  • salad greens
  • tomato
  • sliced mushrooms

Make the candied pecans:

Combine molasses, water and truvia in small skillet and let bubble for about 30 seconds.  Stir in chopped pecans and let cook another 2 minutes.  Remove to parchment paper to cool.

Make the lavash croutons:

Spread a bit of butter on half of a lavash wrap.  Sprinkle with salt.  Microwave on a paper plate until crisp, about one minute.

Make the salad:

Pile your plate up with mixed salad greens, tomato pieces, sliced mushrooms, and candied pecans.

Make the salmon:

Preheat oven to broil.  Melt butter in oven proof skillet.  Coat both sides of salmon with melted butter.  Squeeze juice of lemon over fish.  Sprinkle with salt and pepper.  Look cook for about 2 minutes.  Place skillet in oven and broil for 10-15 minutes, or until fish flakes easily.

Assemble the salad:

Place salmon over the greens. Sprinkle lavash croutons around and serve with a fresh lemon slice.



Parmesan Crusted Tilapia {THM-FP}

Even picky eaters will enjoy this cheesy, parmesan crusted tilapia!  It’s a light S and it only takes about 10-15 minutes to bake, so it’s a great week night dish for busy families.

Parmesan Crusted Tilapia {THM-S}

  • 6 tilapia fillets (about 6 oz. each)
  • 1/4 cup parmesan cheese, grated
  • 1/4 cup low-fat mayonnaise
  • 2 tbsp fresh lemon juice
  • 1 tbsp butter, softened
  • 1 garlic clove, minced
  • 1 tsp minced fresh basil (OR 1/4 tsp dried basil)
  • 1 Joseph’s Pita, ground into coarse crumbs

Combine all ingredients but pita crumbs and spread over fish fillets.  Place in baking pan coated with cooking spray.  Divide crumbs evenly over tops of fillets.  Broil 3-4 inches from the heat  for 10-15 minutes, or until fish flakes easily with a fork.


Serves: 6

Broiled Salmon {THM-S}

I love salmon and it is such a great option for THM’ers!  Here’s a quick and easy way to prepare salmon when you don’t have a lot of time on your hands.

Broiled Salmon

  • salmon fillets (1 per person)
  • coconut or olive oil
  • fresh lemon
  • salt
  • pepper
  • herbs of your choice

Preheat broiler.  Line a baking sheet with foil and place salmon fillets on foil.  Drizzle with olive oil.  Cut lemon in half and slice one very thin slice for each fillet.  Squeeze juice of remaining lemon pieces over fillets.  Season with salt, pepper, and herbs of your choice (although, just  olive oil, lemon juice, salt and pepper is delish!).  Place one lemon slice on each fillet.  Broil until fish is cooked through and flakes easily – about 10-15 minutes, depending on thickness.

**The image from this recipe is from before I was a THM, so disregard the potatoes you see in the veggie mix under that salmon!  Ha!

Hot Pizza Dip {THM-S}

This has all the flavors of a classic pepperoni pizza, but in a hot, bubbly, scoopable dip and you won’t even miss the crust!  You can use Joesph’s Pita chips to eat this while the non-THM’ers can eat toasted french bread slices. I’ve taken this to many gatherings and everyonealways lovest it.  I think you’ll like it too.  Because it’s good.  Because it’s easy.  Because it’s ON PLAN!

Start by combining 1-1/2 tsp Italian Seasoning with 8 oz of softened cream cheese.

Spread this mixture into a microwave safe serving dish and top with about 1/2 cup mozzarella cheese.

Top that with about 1/4 cup fresh parmesan cheese, grated.

In a small skillet, saute 1 small bell pepper, diced, along with 1/2 an onion, diced,and 1-2 garlic cloves in 1 tbsp coconut oil.

Spoon pepper mixture over cheese.  Then top with my Homemade Pizza Sauce – see recipe below – (or an 8 oz jar of purchased pizza sauce).

Sprinkle another 1/2 cup of mozzarella over the sauce and top with 4 oz. pepperoni, diced.

Top with another 1/4 cup parmesan cheese.  Microwave, uncovered, at 70% power for 5-7 minutes or until bubbly.

Serve with toasted bread slices.

Hot Pizza Dip {THM-S}

  • 1-1/2 tsp Italian seasoning
  • 8 oz cream cheese, softened
  • 1 cup mozarella cheese, divided
  • 1/2 cup fresh parmesan cheese, grated and divided
  • 1/2 bell pepper, diced
  • 1/2 onion, diced
  • 1-2 cloves garlic, minced
  • 1 tbsp coconut oil
  • Pizza Sauce (your favorite sugar-free sauce OR try my Homemade Pizza Sauce)
  • 4 oz. Pepperoni, diced

Combine Italian seasoning and cream cheese and spread in the bottom of a microwave safe serving dish.  Top with 1/2 cup mozarella cheese and 1/4 cup parmesan cheese.

In saute pan, cook bell pepper and onion in coconut oil until tender.  Spread this mixture over the cheese.

Top with pizza sauce, then remaining mozarella.  Add diced pepperoni and finish with remaining parmesan cheese.  Microwave at 70% power for 5-7 minutes or until bubbly.

Serve with Joseph’s Pita chips for THM and toasted french bread slices for non-THM.

Homemade Pizza Sauce – {THM-FP}

  • 14 oz. can diced tomatoes – I like to use fire roasted
  • 1-2 cloves garlic, smashed
  • 1 tbsp olive oil
  • 1-2 tbsp freshly grated parmesan cheese
  • 1 tsp truvia (use more or less, depending on how sweet you like your sauce)
  • Salt, to taste

In food processor, combine tomatoes and garlic.  Pulse until fairly smooth.  Add olive oil, parmesan cheese, truvia and salt.  Pulse a couple of times to incorporate all the ingredients.

Let sit at room temperature for one hour, if possible, to let the flavors really come together.  Then, store in the refrigerator until ready to use.

Tomato-Basil Chicken {THM-S}


This is a great summer dish that combine fresh produce and your backyard grill, which means you won’t have to heat up your kitchen!  You can marinate the chicken for as little as two hours, or up to 24 hours.  Fresh tomatoes and fresh basil make this a nice refreshing meal on a hot summer day that fits in with THM!  *I choose to use olive oil because of the flavor it gives this dish.  Coconut oil could be substituted, but keep in mind that it will harden up while the chicken marinates in the refrigerator.

Skinny Tomato Basil Chicken

  • 12 boneless, skinless chicken tenders
  • 1 large tomato, diced
  • 1/2 cup fresh chopped basil
  • 1 tbsp olive oil
  • 2 tbsp parmesan cheese, grated
  • 1/2 cup olive oil
  • 4 tbsp balsamic vinegar
  • 1-1/2 tbsp dried basil
  • 1 tsp dried mustard
  • 3 cloves garlic, minced
  • 1 tsp salt

At least two hours before serving (or up to 24 hours), combine 1/2 cup olive oil, balsamic vinegar, dried basil, dried mustard, and minced garlic.  Place in a large ziplock bag along with chicken.  Keep in the refrigerator, turning occasionally, until ready to grill.

Heat grill and grill chicken on each side until cooked through.  Place on serving platter.  Top with diced tomato, chopped fresh basil, and fresh parmesan cheese.


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