Recipe of the Week: Curry Chicken Lentil Soup
Hello Mamas!
This weeks recipe is one of my absolute favorites. It’s simple, tasty and ooooh so warm on a cold winter’s day. It is my adaptation of a lentil soup recipe I found many years ago. This is what I will be serving for dinner tonight; how about you?
I hope you enjoy!
be inspired, be confident, be fit
your friend and coach,
Kenya
Curry Chicken Lentil Soup
Ingredients:
3/4 cup brown lentils
2 whole chicken breasts, boned and skinned (4 halves)
5 cups chicken stock or as needed
3 tablespoons oil
2 onions (yellow works well), diced about 2.5 cups
2 teaspoons curry powder (yellow or red))
1/2 teaspoon ground fresh ginger
1 teaspoon finely minced garlic
1/4 cup lite coconut milk
2 cups diced plum tomatoes, or canned
1 teaspoon salt
1/2 teaspoon pepper
Directions:
Put the lentils in a small saucepan and cover with cold water about two inches over the top. Let it sit for 15 minutes, then bring up to a boil. Reduce heat to a simmer and cook the lentils until done, about 25 minutes. Set aside.
Next, heat your oil in a large pot and add the onion, garlic and ginger. Sautee until the onions are almost transparent. Add the curry, salt, pepper, then the chicken. Allow the chicken to cook on medium for approximately 3 minutes; making sure to coat the chicken evenly with the curry, onion and garlic mixture.
Add the chicken stock and it bring it up to a boil, then add the tomatoes. Turn the heat to a simmer. Next, add the coconut milk and lentils and bring to a boil for 3 minutes. Now cover the soup and allow to simmer for 20-30 minutes.
This is a great recipe to play with. Use this as a canvas to create something new. Try adding more vegetables, maybe brown rice in lieu of lentils. 
Bon Appetit!
NUTRITION FACTS: 250 calories, 17 g protein, 24
g carbs,
Recipe of the Week: Low Fat/Calorie Cinnamon Rolls with Cream Cheese Frosting
So I know what you’re thinking…there couldn’t possibly be a cinnamon role that is low in calorie and fat, yet still be delicious. Well let me debunk your doubt by submitting our Recipe of the Week: Low Fat/Calorie Cinnamon Rolls with Cream Cheese Frosting. It’s fast, easy, and super yummy!
Low Fat/Calorie Super Yummy Cinnamon Rolls
Ingredients:
Dough
- 1 package of Reduced Fat crescent rolls
- 13-16 sprays of butter or non butter spray
Filling
- 1/4 cup dark brown sugar
- 1/4 cup no calorie sweetener
- 1/2 tablespoon light whipped butter
- 1 1/2 teaspoon cinnamon
- 1/8 teaspoon salt (optional)
Icing
- 1/4 cup of Cool Whip Free
- 3 tablespoons of fat free cream cheese or whipped
- 1 tablespoon of no calorie sweetener
Directions:
Preheat the oven to 375 degrees.
Filling: Combine all the ingredients and mix until well incorporated.
Icing: Combine all ingredients and stir until the frosting is a smooth consistency.
Dough: Remove the dough from the packaging. Using your hands, kneed and form the dough into a ball. On a lightly floured dry surface roll the dough into a flat sheet. Spray the butter onto the dough.
Next, take the filling mixture and spread evenly on to the dough, leaving room on the edges. Starting at the edge of the longest side if dough, begin the roll the dough tightly until it resembles a log.
Cut the dough into 8 even pieces. On a cookie sheet covered in parchment paper, place the rolls. With your hand, press down onto each roll, pinching the ends to prevent filling leakage.
Place into the oven for 6-8 minutes. Remove from the oven.
Immediately frost.
Enjoy!!!!
Approximate calories: 125
Approximate fat: 5g
Approximate Fiber: .5g
Approximate Protein: 21g
Approximate Carbs: 18.5g
Approximate Sugars: 6.5g
Have a recipe you would like to share? Contact Kenya today!
Recipe of the Week: Egg, Spinach and Feta Wrap
Happy Monday Mamas!
Lets start the week out on a good note: a ultra satisfying breakfast wrap filled with egg, spinach, feta and sundried tomatoes, mmm. Sounds good, right? Well believe me, it is!
Egg, Spinach and Feta Breakfast Wrap
Ingredients:
- 1 Low Fat/Carb Flour Tortilla
- 1/4 Cup Egg Substitute
- 1/2 Cup fresh (or frozen) spinach, chopped
- 1 Tablespoon Low Fat Feta Cheese, crumbled
- 1 Tablespoon Sundried Tomato, diced
- 1 Tablespoon Tomato, diced
- 1 small clove of Garlic
- Olive oil cooking spray
Directions:
Spray a small a small amount of the cooking spray into your skillet; pour in the egg substitute. Let the egg firm on the bottom, flip and cook for an additional 1-2 minutes. Remove and set aside. Next, spray your skillet once more and add the spinach. Let the spinach cook over medium heat until wilted (or thawed). Add the tomatoes and garlic. Continue cooking for 1-2 minutes. Next add the feta. The filling is complete once the feta begins to melt. In another pan, place on medium heat. Place your tortilla on the plan and let warm. Flip the tortilla to heat the other side. Remove. Finally, take your tortilla and place the egg and spinach filling on top. Wrap and enjoy!
Approximate calories: 170
Approximate fat: 5g
Approximate Fiber: 15g
Approximate Protein: 21g
Approximate Carbs: 24g
Approximate Sugars: 2g
Have a recipe you would like to share? Contact Kenya today!
