Health News
This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white rice. All of these little changes make a HUGE difference in the nutritional information without changing the flavors. Enjoy!
If you want to watch me on television making a healthy "rice" dish, click HERE.
2 lbs boneless skinless chicken breasts
1 onion, chopped
6 garlic cloves, minced
1 (14 1/2 ounce) can chicken broth
1/2 cup natural peanut butter
1 TBS curry powder
1/2 TBS Thai seasoning
1 1/2 cups vanilla almond milk or coconut milk
2 tsp guar gum (thickener, optional)
1/2 tsp coconut extract
1 tsp Swerve (or a drop of stevia glycerite)
flaked coconut
1 head cauliflower, "riced"
"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'
Cube chicken and brown, add onions and garlic, and saute until onion is tender. In large pan, combine chicken broth, peanut butter, and curry seasonings. When well combined, add chicken mixture to the pan. Simmer uncovered, stirring occasionally, for about 30 minutes, until chicken is cooked through and sauce has reduced slightly. Thoroughly combine almond milk, guar gum, coconut extract and sweetener, cauliflower rice and add to the chicken mixture. Simmer, stirring, until sauce has thickened to desired consistency, 10 minutes or so. Top with grated coconut. Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Chicken and Rice = 528 calories, 67.7 carbs, 1.6 fiber
"Healthified" Chicken and Rice = 291 calories, 10 carbs, 2.6 fiber
NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice = 218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber
- Slow Cooker Jambalaya
Here is an easy dinner to throw together the night before. I put everything in a Crockpot and prepared the cauliflower rice the day before. When I woke up, I pulled the Crockpot shell out of the fridge, plugged it in. Then all I had to do when I got home...
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This is a very flavorful side dish that goes great with shrimp! 1 (1/2-pound) piece slab bacon, cut crosswise into 1/4-inch-thick pieces 1 1/4 cups finely chopped onion 2/3 cup finely chopped celery 2 garlic cloves, minced 1/2 tsp dry mustard 1/4 tsp...
- Chicken Wild "rice" Soup
I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese...
- Roasted Chicken And Pecan Rice
PECAN "RICE:" 3 cups riced Cauliflower 2 TBS butter 1/4 cup finely chopped onion 1/2 cup finely chopped pecans 2 TBS minced parsley 1/4 tsp dried basil 1/4 tsp ground ginger 1/4 tsp fresh ground pepper 1/4 tsp Celtic sea salt "RICE": Place the cauliflower...
Health News
Peanut-Coconut Chicken and "Rice"
This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white rice. All of these little changes make a HUGE difference in the nutritional information without changing the flavors. Enjoy!
If you want to watch me on television making a healthy "rice" dish, click HERE.
2 lbs boneless skinless chicken breasts
1 onion, chopped
6 garlic cloves, minced
1 (14 1/2 ounce) can chicken broth
1/2 cup natural peanut butter
1 TBS curry powder
1/2 TBS Thai seasoning
1 1/2 cups vanilla almond milk or coconut milk
2 tsp guar gum (thickener, optional)
1/2 tsp coconut extract
1 tsp Swerve (or a drop of stevia glycerite)
flaked coconut
1 head cauliflower, "riced"
"RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.'
Cube chicken and brown, add onions and garlic, and saute until onion is tender. In large pan, combine chicken broth, peanut butter, and curry seasonings. When well combined, add chicken mixture to the pan. Simmer uncovered, stirring occasionally, for about 30 minutes, until chicken is cooked through and sauce has reduced slightly. Thoroughly combine almond milk, guar gum, coconut extract and sweetener, cauliflower rice and add to the chicken mixture. Simmer, stirring, until sauce has thickened to desired consistency, 10 minutes or so. Top with grated coconut. Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Chicken and Rice = 528 calories, 67.7 carbs, 1.6 fiber
"Healthified" Chicken and Rice = 291 calories, 10 carbs, 2.6 fiber
NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice = 218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber
- Slow Cooker Jambalaya
Here is an easy dinner to throw together the night before. I put everything in a Crockpot and prepared the cauliflower rice the day before. When I woke up, I pulled the Crockpot shell out of the fridge, plugged it in. Then all I had to do when I got home...
- Braised Beef With Coconut Risotto
1 grass fed beef stew meat, cut into 2 inch pieces and dried with towel Salt and freshly ground black pepper Coconut oil, for searing 2 slices nitrate free bacon, chopped 1 onion, chopped (divided) 1 tsp ginger, chopped 3/4 cup organic Tamari sauce (soy...
- Bacon Carolina "rice"
This is a very flavorful side dish that goes great with shrimp! 1 (1/2-pound) piece slab bacon, cut crosswise into 1/4-inch-thick pieces 1 1/4 cups finely chopped onion 2/3 cup finely chopped celery 2 garlic cloves, minced 1/2 tsp dry mustard 1/4 tsp...
- Chicken Wild "rice" Soup
I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese...
- Roasted Chicken And Pecan Rice
PECAN "RICE:" 3 cups riced Cauliflower 2 TBS butter 1/4 cup finely chopped onion 1/2 cup finely chopped pecans 2 TBS minced parsley 1/4 tsp dried basil 1/4 tsp ground ginger 1/4 tsp fresh ground pepper 1/4 tsp Celtic sea salt "RICE": Place the cauliflower...