Category Archives: Soups & Salads

Ham & Potato Soup

Fall is here! Being born and raised in Florida, Fall is a foreign season for me. Two months ago we moved to Colorado and let me tell you, I am so excited to experience all the seasons! Now that it is getting chilly I have an increased appreciation for warm and delicious soup. This recipe came to be because I had extra potatoes that needed to be used and leftover diced ham from my morning egg muffins (recipe coming soon). Boy was this soup a winner! My husband and son loved it and the macros were incredible. You could easily add more ham or even some other form of protein (like white beans!) to increase protein further. I enjoyed two servings since I had plenty of carbs to play with and it knocked out 24g protein. Happy flexible dieting!

Recipe:

  • 20 oz russet potato peeled and cubed
  • 6 oz diced ham (I used Smithfield)
  • 1/2 cup chopped onion
  • 1/2 cup diced celery
  • 4 cups low sodium chicken or vegetable broth
  • 1 chicken bouillon cube
  • 2 cups Fat Free Fair Life milk
  • Salt & pepper to taste

Add potatoes, ham, celery, onion, bouillon cube, and broth to a large pot. Bring to a bowl and cook potatoes for 10-15 minutes on medium heat. Once potatoes are tender set to low heat and use a potato masher to smash about 1/4 of the potatoes to thicken soup. Slowly stir in milk and stir for about 3 minutes to allow to thicken. If your soup is still not thickening smash more of the potatoes but once the soup is no longer hot it should thicken up nicely. You could also do this soup in the slow cooker. Set to low for 8 hours of high for 4 hours. Do not add milk until right before serving. Enjoy!

Macros (per serving of 2 cups, recipe makes approximately 6 servings): 158 calories, 1g fat, 25g carbs, 12g protein, 3g fiber

Lightened Broccoli Cheese Soup

Winter has arrived! Well, at least so I hear. In our little town in sunny Southwest Florida it’s record heat for the first day of winter. 88 degrees and humid as can be! Pretending I am in the beautiful Rocky Mountains in Colorado, I decided a comforting meal would be some good ol’ broccoli cheese soup. This soup reminds me of Panera Bread’s but fresher and half the calories! The secret to getting the protein up without the fat is using Fair Life milk as it has double the protein as regular milk. Give this a try on your stove or slow cooker. Happy flexible dieting!

Recipe:

  • 2 cups fat free Fair Life milk
  • 3 cups low sodium chicken broth
  • 1 small onion, chopped
  • 1 medium carrot, chopped
  • 5 cups broccoli florets, chopped (frozen or raw)
  • 3 cups 2% cheddar cheese, shredded (can use 2% Velveeta- will slightly change macros)
  • 3 tbsp flour
  • Salt & pepper to taste

Add broth and milk to a large pot and bring to a slow boil. Add in flour, onion, carrots, and broccoli. Cover and cook for 10 minutes until vegetables are soft.  Reduce to simmer and allow soup to thicken, stirring occasionally. Add cheese and remove from heat. You can also do this recipe in the slow cooker. Just throw everything in except the cheese and set on low for 6-8 hours. About 30 minutes before eating add the cheese in and cover. Enjoy!

Macros (per about 1 cup serving, recipe makes 8 servings): 175 calories, 7.5g fat, 7g carbs, 15.5g protein, 2g fiber

Macro-Friendly Chicken Pot Pie Soup

macro-friendly chicken pot pie soup

Excuse my hiatus. A lot of traveling going on lately along with a busy workload. I can’t lie though I love being busy! At least when it’s stuff I love to do. Part of the job is providing clients with new meal ideas so I set out to try a new recipe. My mom actually requested this chicken pot pie soup after seeing it on one of those cooking videos on Facebook. Aren’t those the best!? If they torture you never fear, this recipe along with the jalapeno popped chicken are both lighter options adapted from those scrumptious looking Facebook vids. If you have any particular requests, let us know!

This chicken pot pie soup is made macro-friendly using low fat milk. I used store brand milk but if you’re willing to shell out the money for 6 cups of Fair Life milk that will up the protein content even more! This soup was perfect for the cool fall weather rolling in. It can easily be made in a slow cooker but I made mine on the stove just an hour before my mom arrived. She loved it, even had a second bowl. Happy flexible dieting!

Recipe:

  • 6 cups low fat milk (Publix brand 2%)
  • 1 cup water
  • 2/3 cup flour
  • 1 large russet baked potato, diced (I used 7 oz)
  • 1 smalled onion, chopped (I used 2.5 oz)
  • 12 oz frozen mixed vegetables (carrots, peas, green beans, corn)
  • 16 oz cooked chicken, shredded or cubed
  • Salt & pepper to taste

Pour milk into large pot on low to medium heat, slowly bringing it to a bowl. Add in the onion and vegetables and allow to simmer on low for about 10 minutes. Add in the diced potatoes and cook for another 10 minutes. In a medium bowl, whisk water and flour to create a slurry. Finally, add in the chicken and slowly whisk in the slurry. Leave on low for five minutes until the soup has thickened. Salt and pepper to taste.

*You can easily make this in the slow cooker, simply cook everything on low for 6-8 hours or high for 3-4 hours. When there are 15 minutes left slowly add in slurry and stir until thick.

Macros (per 1 cup serving, recipe makes 6 servings): 253 calories, 7g fat, 25g carbs, 30g protein, 2g fiber

Doritos Taco Salad

 

Last week I took a surprise trip to Orlando so I could visit my best friend Rebecca and see her walk across stage for graduation. She just graduated from my alma mater, the University of Central Florida, exactly two years after I did. We actually just hired her as a coach for King’s Coaching! You will hear much more on that soon! Her story is absolutely incredible.

Her parents (who by the way, are THE most adorable people on this planet) threw a graduation party for Rebecca and boy was I looking forward to their cooking.. they don’t mess around! Her mom made, among many things, this Doritos taco salad that I could not get enough of. When I got home this week I decided I just had to make it! The macros ended up being pretty great, so I just had to share!

dorito taco salad macros

Recipe:

  • 1lb lean ground beef, cooked and drained
  • 8 cups romaine lettuce, chopped
  • 1 large tomato, diced
  • 1 small red onion, diced
  • 2 cups black beans, drained and  rinsed and
  • 1 serving 2% Mexican shredded cheese
  • 1/2 serving Fat Free Catalina dressing
  • 1/2 serving Doritos of choice
  • Jalapenos (optional, not included in macros)

Mix everything accept for Doritos in a bowl. If all servings will be eaten immediately, mix in Doritos. If not, add the Doritos to each serving so they don’t get soggy. Enjoy!

Macros: (per 1 and 1/2 cup serving, makes about 4 servings 2 and 1/2 cups each): 320 calories, 14g fat, 19g carbs, 29g protein, 3g fiber

Macros without doritos: 250 calories, 10g fat, 11g carbs, 28g protein

Macro-Friendly Bacon Cheeseburger Soup

macro-friendly cheeseburger soupI cooked this in the slow cooker and it was friggin delicious. Not going to lie, I was kinda procrastinating making this but it was really simple.

Recipe:

  • 1lb lean ground beef, cooked and drained
  • Salt, pepper, and garlic powder to taste
  • 3 cups low sodium chicken broth
  • 1 cup low fat milk
  • 3/4 cup chopped onion
  • 8 oz can Rotel tomatoes drained
  • 16 oz 2% Velveeta cheese
  • 12 oz Russet potatoes, cubed
  • Bacon crumbles (optional, not accounted for in macros)

Toss all prepped ingredients except Velveeta and bacon in slow cooker and set on low for 8 hours. When there’s about 2 hours left cube the Velveeta and stir in. Before serving crumble bacon on top. I also topped with Greek yogurt and shredded cheddar cheese (not accounted in macros). Viola!

Macros (per serving of about 1 and 1/2 cups, recipe makes 9 servings): 203 calories, 6g fat, 16g carbs, 20g protein

Macro Friendly Chicken Noodle Soup

I couldn’t resist sharing this chicken noodle soup because it’s PACKED with protein at only 3g fat, 10g carbs, and 31g protein per serving! It’s just like any other chicken noodle soup but I doubled the meat & liquid. So filling and delicious!

chicken noodle soup iifym recipe

First chop veggies and add into the slow cooker. Then add your chicken, broth, and seasoning. Cook on low for 8 hours.

chickennoodle2

After 7.5 hours pull chicken out, shred, and throw back in. Add the dry noodles and allow to cook another 30 minutes.

chickennoodlesoup

Recipe:

  • 1 and 1/2 32 oz contained chicken broth (I used Pacific’s organic brand)
  • 1 cup water
  • 2 stalks celery, diced
  • 2 cups carrots, diced
  • 1 small onion, diced
  • 2 cup egg noodles
  • 2lbs chicken breast (could easily use a cheaper part of chicken)
  • Seasoning (I used salt, pepper, and a little ginger)

First chop veggies and add into the slow cooker. Then add your chicken, broth, and seasoning. Cook on low for 8 hours. After 7.5 hours pull chicken out, shred, and throw back in. Add the dry noodles and allow to cook another 30 minutes. Enjoy!

Macros (per serving of 8, about 2 cups): 187 calories, 3g fat, 10g carbs, 31g protein

macro friendly chicken noodle soup iifym recipe

Lightened Taco Soup

Light, Healthy, & Hearty Taco Soup

I love my slow cooker. I love soup. I love Mexican. Throw it all together and what do you get? Taco soup! Mmm what is better in the winter time than soup? Well, soup in the slow cooker. I love being able to throw a few things in and when I’m hungry for dinner BAM it’s there, simmering, smelling delicious, calling my name. The smells do torture me throughout the day.

This soup is made lighter by using lean ground beef, although you could also use lean ground turkey.

Recipe:

  • 1lb lean ground beef
  • 1 small onion, yellow
  • 2-15 oz cans stewed tomatoes
  • 1-8 oz black beans, drained
  • 1-8 oz red kidney beans, drained
  • 1- 10oz can corn, drained

Sautee onions then brown beef in the same pan. Don’t drain and add to slow cooker. Add all other ingredients and cook on low for 6 to 8 hours. Garnish with Greek yogurt and cilantro.

Macros (per serving of 7, about 2 cups): 260 calories, 5g fat, 34g carbs, 22g protein

Southwestern Cobb Salad

It’s Monday and that means meatless Monday! Which worked out well because I wanted to make a Cobb salad but I didn’t have any meat prepped and was feeling a bit lazy. This meal is perfect for if you’re feeling lazy, it took me less than 10 minutes to whip up!

Southwestern Cobb Salad

Recipe:

  • 4 cups romaine lettuce, chopped
  • 2 hard boiled eggs, sliced
  • 1/2 tomato, chopped
  • 1/3 cup fried onions (could do chopped red onions for healthier option)
  • 1/3 cup canned corned (drained and rinsed)
  • 1/2 cup black beans (drained and rinsed)
  • 1/3 cup reduced fat shredded cheese
  • 2 tbsp dressing of choice (I used low fat ranch)

Mix together and enjoy!

Macros for entire recipe (not including dressing) 16g fat, 22g carbs, 6g protein