Tag Archives: main dish

Chicken & Three Bean Soup {THM-E}

DSC_7242

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.

DSC_7244

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.

 

Advertisements

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!

%d bloggers like this: