Spicy 3 Bean Chicken Stew

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Hello fellow freestylers!  Are you excited about the new program?  I’m going to go more into my thoughts on in on the weekly weigh-in post, but I wanted to post this today to help all of you that need a fast and easy 0 Smartpoint dish!

Now I do have to warn you, the chicken broth has a point if you eat the whole thing.  I’d love the meet the person who could, because after eating just a bowl of this for lunch I could barely eat dinner.

It’s warm, filling, and definitely feels like comfort food!

Ingredients:

2 Cans Great Northern Beans, drained and rinsed
1 Can Black Beans, drained and rinsed
1 Can Kidney Beans(be sure to get the kind without sauce), drained and rinsed
1 Can Corn

1 Medium Yellow Onion, chopped
3 Celery stalks, diced

1 Tablespoon Crushed Red Pepper
1/2 Teaspoon Cumin
2 Teaspoons Chili Powder
2 Teaspoons Garlic Powder

3 Teaspoons Better than Bouillon Chicken base mixed with 3 cups water

1 1/2 Pounds Boneless Skinless Chicken Breasts, halfed if they are really large

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Instant Pot Chicken Pot Pie Soup

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Sometimes you just need some comfort, and this big bowl of deliciousness comes in at 9 Smartpoints.

I couldn’t eat dinner after I ate it, I was still incredibly full, so it is 9 Smartpoints well spent.  It is easy to modify if you’d like it to be less.  I begrudgingly counted the points for the mixed veggies, and if you subbed just beans and carots it would take 1 smartpoint off a bowl.

You could also leave out the potatoes, but who does that? Also I added the “dumplings” (one per serving) and those are 3 Smartpoints.  I honestly don’t think it needs them, and probably won’t add them again.

Wait what?

Yep, you heard that right I don’t think it needs the bread product, but if you are big on that sort of thing it is easily added.

I’m in maintenance so I get more points than most, so what I’m saying is you can make this your own!

I was inspired by this recipe to use cauliflower as the base.

Let me tell you I was probably more skeptical than you are right now, but it was GOOD.

My usual chicken pot pie takes hours and hours to make but I wanted to do this simple.  You could probably modify this for the stove top too, but you’ll have to babysit and it’ll take a lot longer.

A serving is one “dumpling” + 1 1/2 Cups of soup.  You’ll get about 6 and a half servings with this recipe.

Ingredients:

2 Pounds Chicken Breasts, cut into strips
3 Cups Chicken Stock, divided
9 Ounces Potatoes, chopped into 1/2″ Cubes
1 Bag Mixed Vegetables (16 ounces)
1 head of Cauliflower, cut into 4 pieces
3 Garlic cloves, diced
1 Cup yellow onion
2 Teaspoons Grapeseed Oil (or your favorite high smoke point oil)
1 1/2 Teaspoon Black Pepper (freshly ground if you can)
1 Teaspoon Thyme
1 1/2 Teaspoon Salt

6 servings Pillsbury Reduced Fat Crescents (8 come in a can and I did them all, there was room)

Method of Preparation:

Turn your Instant Pot to Saute mode and add oil.  Once it reads hot add your onions, cooking for about 2 minutes while stirring frequently.  Add garlic and cook 2 more minutes. stirring as you go to make sure nothing sticks.

Turn your Instant Pot off and add 2 Cups of Chicken Stock and mix well, getting anything that might be stuck on the bottom incorporated with the liquid.  Layer your chicken strips in the liquid, and season with Thyme,and Pepper.  Add the potatoes on top, and add the salt.

Using a steamer basket place your cauliflower on top.  Secure the lid and set to manual for 9 minutes.  Once done do a natural release for 10 minutes, and then let the pressure out.

Remove your steamer basket with the cauliflower and set to the side.  Using a slotted spoon remove the chicken and potatoes.  Check several chicken strips to be sure they have reached a safe temperature.

Return cauliflower to the pot and use an immersion blender to blend until smooth.  You can also do this with a food processor.

Turn pot back to saute mode, and adjust the heat to the low setting.  Add frozen mixed vegetables and stir well and last cup of chicken stock.  Add the potatoes back to the pot and shred your chicken.

Give it a taste and add more salt and pepper depending on your personal preference.

Take your crescent rolls and roll each individual piece into a ball. Add back to pot once it is back to a boil.  Use a heat proof lid or set your Instant Pot lid back on, venting slightly.

Cook for 25 minutes. or until rolls are cooked through.

Enjoy!

potpie2

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Mom’s Veggie Soup

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So this is a soup I grew up eating.  I’ve modified it slightly to make it more Smartpoint friendly, but it is easy, fast, and delicious!

I knew my Mom had a bad day when we had this because it was so easy to make.  In fact, I was probably the one making it after about 1st grade.  I’ve always cooked with my Mom, and this was the recipe that didn’t need much supervision, so when the bottle of wine came out and my Mom announced we were having this for dinner, I knew she had a hell of a day.

You can get 14 cups out of this recipe.  You can add more broth if you like it more juicy, or if you replace the bulgar with barley you will automatically get more broth.

It is 3 Smartpoints a cup or 5 Smartpoints for 2 cups.

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Easy Chili

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So I made this in my Instant Pot.  I was nervous about making it in my Instant Pot because my Mom always cooked it for hours on the stove or in the slow cooker to get those awesome flavors.

Yes, I am a “Pothead” (what they call us in the Instant Pot cult lol) through and through, but this is one I’ve never tried.  Until now, and it is delicious!  I’m so thankful to the Instant Pot Community on Facebook because they post such awesome stuff and give me courage to try things like this!

You all unfortunate people that don’t use an Instant Pot can do this one too, it’ll just take 6 to 8 hours longer 🙂  I’ve definitely modified it to be more Weight Watcher friendly, and it makes about 12 cups and is 4 Smartpoints a cup.  Not bad!

I’ve written this recipe a little different because all the ingredients can make it seem overwhelming.  It’s not, I promise!  My Mom was always adamant about following the steps on this one, and like most Moms she was always right!

Oh and the little hot dog fingers were put in for my little nephew – points not counted for those 🙂  I have Halloween on the brain!  I also made this with children in mind, so if you like your chili spicy double your cumin and add a tablespoon of crushed red pepper 🙂

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Chicken Lemon Rice Soup

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So who doesn’t love Chicken Lemon Rice Soup?  It’s comforting and delicious.  Most people don’t have this unless they are at a restaurant, but that would change if they realized how easy it is to make at home!

It is even easier if you have an Instant Pot/Pressure Cooker!  I use the 6 Quart Instant Pot religiously.  I seriously do not think I would have been half as successful with my weight loss without it!

This soup is so good.  I took some to work (with extra for the coming days) and after smelling it everyone in my office had ate it up.  I guess I need to get to planning more lunches for the week!

Before I go into the recipe I want to show you what type of bulgar I use:

burghul

It is important to get the larger grain Bulgar.  I’m sure it would work with the smaller kernels, but I haven’t tried it and don’t know what kind of mouth feel you will get with it.  I talk about my love affair with Bulgar here: Smart Swap – A Love Letter to Bulgar Wheat

It doesn’t matter the brand, just try and get the largest kernel you can.  You usually find this in the International Isle at your grocery store, or you can buy in bulk at Whole Foods and stores like that.

Ingredients:

1 Cup Uncooked Bulgar Wheat
6 Cups Chicken Stock (I use Wildtree Chicken Bouillon)
2 Lemons
2 Eggs

Chicken:  Marinate these ingredients in refrigerator for at least a half hour.

1 Pound Chicken (Two small breast, not one big honking one for cook time)
1 Tablespoon Wildtree California Style Garlic and Pepper Blend (Or 2 Tsp Garlic powder 1/4 teaspoon black pepper)
2 Teaspoons Wildtree Garlic Infused Grapeseed Oil (or your favorite oil)

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Spicy Sausage and Potato Soup

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I can’t believe we are heading towards the end of summer, and my attention is turning to more fall like recipes.  This spicy sausage and potato soup is comfort food at it’s finest.  It’s also incredibly easy and only 4 Smartpoints a cup!

This can either be cooked in the Instant Pot, or slow cooker.

Ingredients:

2 Pounds Red Potatoes, peeled and cut into bite size pieces)
1 Medium Onion, chopped
1 Pound Spicy Chicken Sausage (I use Trader Joe’s) Sliced
4 Banana Peppers, sliced in rings
3 Cups Chicken Bouillon (I use Wildtree), divided
1 Cup FF Milk
1/4 Cup Instant Mashed Potatoes
2 Tablespoons Flour
2 Teaspoons Minced Garlic
2 Teaspoons Salt
2 Teaspoons Black Pepper

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