Meatloaf Muffins

One of my children's favorite meals lately is meatloaf. I make it, and they aren't quite sure of it and then I remind them that it's one of their favorite dishes. Then they try it and sing my praises. It's kind of awesome. But making the traditional meatloaf all the time gets a little old so to mix it up, I make meatloaf muffins. To be honest, the name kind of grosses me out. I think muffins is such a breakfast term. But the name stays. The kiddos love it and it's kind of catchy. :)

Meatloaf Muffins
12 SERVINGS 
PREP: 10 minutes           COOK: 40-45 minutes            READY IN: 50-55 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 pound lean ground turkey
• 1 large egg
• 1/2 cup quick oats
• 1/4 cup of milk (I used skim, but any kind should work)
• 1/2 teaspoon salt
• 1 teaspoon Lawry's Seasoning 
• 2 garlic cloves, minced
• 2 tablespoons Worcestershire sauce
• 1 tablespoon parsley
• 2 tablespoons ketchup
• 2 tablespoons BBQ sauce

DIRECTIONS

---

1. Preheat oven to 350º.
2. In a large bowl, mix together turkey, egg, quick oats, milk, salt, Lawry's seasoning, garlic, Worcestershire sauce, and parsley. 
3. Use a cookie scoop to make 12 even meatloaf balls. Roll out and place into a greased muffin pan.
4. Mix ketchup and BBQ sauce in a small bowl. Place a little bit on top of each meatloaf muffin and spread around.
5. Bake for 40-45 minutes, or until cooked all the way through.

NUTRITION FACTS

---

    1 serving    84 calories   3.4g fat   4.8g carbs    8.6g protein    2.1g sugar   

Enjoy!

Skinny Shrimp Potato Chowder

We have declared this a winter of soups at our house. Anyone else? It just feels so cold all the time and soup seems to bring that needed warmth and comfort. Funny thing is, we lived in Minnesota last winter, and this winter in Colorado should feel quite warm to us, but I guess it's easy to forget -40º weather and anytime the weather is subzero, it feels cold.

This soup is very easy to make and it tastes wonderful! If you or your children aren't quite sure of shrimp, feel free to omit it, but I think it brings a nice texture and flavor to the soup.

Skinny Shrimp Potato Chowder
6 SERVINGS 
PREP: 10 minutes           COOK: 75 minutes            READY IN: 85 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 6-8 potatoes, peeled and diced
• 2 cups frozen corn
• 12 ounce bag small pre-cooked shrimp
• 1 1/2 cups water
• 1/4 cup green onion (use the white ends for the soup, and reserve the green ends for the toppings for the soup)
• 3 cups skim milk
• 2 tablespoons flour
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

DIRECTIONS

---

1. In a large pot, boil potatoes in water until cooked. Drain water.
2. Add corn, shrimp, water, and white onions. Bring to a boil.
3. Combine milk and flour in a separate container. Add to soup while stirring.
4. Bring to a boil and then reduce heat to medium/high and cook until it thickens. (It took about an hour for me).
5. Add salt and pepper (to taste).
6. Serve with toppings if you'd like. We like green onions and bacon. Cheese would be yummy too.

NUTRITION FACTS

---

    1 serving    260 calories   .8g fat   49.8g carbs    15.5g protein    10.2g sugar   

Enjoy!
Recipe adapted from Food.com.

Banana Avocado Mousse

You might be thinking to yourself, "Hmmm... that's interesting..." Don't judge this dish by the name of it, stay with me on this one. This is an amazing dessert that will have your partner, roommate, or whomever you're sharing it with wondering what's in it. It tastes like mousse (!!) and is a great way to satisfy your sweet tooth at end the day with a healthier treat rather than something like ice cream. I told you a little ways back how I'm counting calories and fighting my sugar urges. I am trying really, really hard to use natural and raw sugar ingredients such as honey, agave, maple syrup in lieu of processed sugar. So far I've been successful and it's amazing how many great products are out there. I really wish we had a Trader Joe's here in Colorado, but Sprout's (and even Walmart!) have some great finds that I've fallen in love with. Agave sweetener is a must in my cupboard these days. I couldn't live without it!

Banana Avocado Mousse
3 SERVINGS 
PREP: 10 minutes           COOK: 0 minutes            READY IN: 10 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 banana
• 1 avocado
• 4 tablespoons unsweetened cocoa powder
• pinch of sea salt
• 1/8 cup agave sweetener (honey or maple syrup would work too)
• 1/8 cup milk (I used almond milk)

DIRECTIONS

---

1. Peel the banana and pit the avocado and scoop out of the skin and place in a food processor. Add the other ingredients and pulse until it's smooth and the consistency of mousse. 
2. Enjoy, or put in the refrigerator to enjoy over the next couple days. 

NUTRITION FACTS

---

    1/2 cup serving    252 calories   16.6g fat   24.4g carbs    3.3g protein    15g sugar   

Enjoy!
Recipe adapted from my sister, Julie.

Roasted Red Pepper Soup

I had this wild hair the other day to challenge myself and do something I've never done in the kitchen before: roast red peppers and make some soup. I've always been a fan of the roasted red pepper soup from Trader Joe's so I figured I could replicate the yummy soup and make it a little healthier on my own by using fresh ingredients. There's nothing like a nutrition-packed soup that makes me happy. I didn't know what the nutritional stats were when I made this soup, and knowing I got 4 servings out of this surprised me that it was only 83 calories per serving! I served it with a nice vegetable salad on the side and was more than satisfied for dinner. I think it had something to do with the nice flavor punch in the soup. I hope you enjoy this as much as I do.

Roasted Red Pepper Soup
4 SERVINGS
PREP: 10 minutes           COOK: 70 minutes            READY IN: 80 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 large red peppers
• 2 large garlic cloves, minced
• 1/2 medium onion, diced
• 2 tomatoes, diced
• 32 ounces chicken broth (or vegetable broth would work too)
• 1/4 cup milk (optional, but I like my soup a little creamy)
• 2 teaspoons lemon juice
• 1 teaspoon salt
• 1 teaspoon lemon pepper
• 1/2 teaspoon black pepper

DIRECTIONS

---

1. Roast the red peppers. If you have never done this, it's okay. I hadn't either and it's really very simple. Cut the peppers in half and deseed the peppers. Lay them down on a baking sheet lined with parchment paper, cut side down. In an oven set to 400ºF, bake the peppers for 15-18 minutes. The peppers should be charred (about 1/2 of the pepper will be black) and then they're ready to be pulled out of the oven.
2. Put the peppers in separate dish and cover for 15 minutes. Peel the outside skin off the peppers and dice.
3. In a large pot, sauté the garlic and onion until tender, about 5-7 minutes. 
4. Add the red peppers, tomatoes, and chicken broth. Bring to a boil and simmer for 30 minutes.
5. Blend in a blender until smooth.
6. Place back on the stovetop and add milk, lemon juice, salt, lemon pepper, and black pepper. Simmer for 3 minutes.
7. Serve in a bowl and top with cheese if you'd like. Mozzarella or goat cheese are great options.

NUTRITION FACTS

---

(not including a cheese topping)

    1 1/2 cup serving    83 calories   2g fat   10.3g carbs    6.8g protein    6g sugar   

Enjoy!
Recipe adapted from Closet Cooking.

Recipe Refresh: Low Cal Green Bean Casserole

One of the dishes I love having on a Thanksgiving spread is the beloved Green Bean Casserole. My Grandma makes it like none other, and I think that has something to do with the fact that she uses her very own green beans from her garden - frozen and saved just for the feast. In an effort to maintain this dish's yumminess, but also keep it healthy by using only real food instead of canned, I made over this traditional dish and am very pleased at the results! As a comparison, I used Paula Deen's Green Bean Casserole recipe as this is pretty close to how my Grandma would make it.

I'd love to hear your thoughts in the comments below on your favorite Thanksgiving dish. I feel like it's so hard to choose. Is it the pie? The stuffing? The yams? Or does your family have "weird" traditions that you look forward to each year? For instance, my Grandma also serves duck meat each Thanksgiving. It's tradition, and I love it! 

Recipe Refresh: Low Cal Green Bean Casserole
10 SERVINGS 
PREP: 40 minutes           COOK: 35 minutes            READY IN: 75 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 tablespoons olive oil, divided
• 4 medium shallots, diced
• 1 1/2 pounds fresh string green beans
• 1 pound button mushrooms, sliced
• 6 garlic cloves, minced
• 3 cups milk (I used skim)
• 3 tablespoons flour
• 1/3 cup + 2 tablespoons Parmesan cheese, divided
• 1/2 cup chopped parsley
• 3/4 teaspoon sea salt
• 1/2 teaspoon pepper

DIRECTIONS

---

1. Preheat the oven to 375ºF.
2. In a medium skillet, on medium-high heat, put a couple tablespoons of olive oil and sauté the diced shallots until they are golden brown and crispy. They should look nice and caramelized (it took me about 6 minutes to achieve this.) Place in a separate dish off to the side.
3. In the same skillet, add a little more olive oil (about 2 tablespoons) and sauté the mushrooms until they are golden brown. This will take longer than the shallots, about 12 minutes. 
4. Once the mushrooms are golden brown, add the garlic and thyme. Mix together for 1 minute in the skillet.
5. Place the mushroom mixture in a separate bowl, off to the side.
6. Mix together milk and flour until the flour is dissolved. 
7. In a larger skillet, heat up the milk & flour mixture, stirring frequently, and bring to a simmer. Reduce the heat to med-low until the mixture thickens. This took about 15 minutes.
8. Remove pan from heat, and add green beans, mushroom mixture, 1/3 cup Parmesan cheese, parsley, salt, an pepper.
9. Spray a 2 quart casserole dish with cooking spray. Put the green bean mixture in the dish, top with the shallots and 2 tablespoons Parmesan cheese and cook in the oven for 30-35 minutes, or until golden on top and bubbling.

NUTRITION FACTS

---

    1 serving    161 calories   8.4g fat   15.1g carbs    9.5g protein    5.5g sugar   

Original Recipe (Paula Deen's)	Refresh Recipe by Pass the Fresh
1/3 stick butter 1/2 cup diced onions 1/2 cup sliced fresh mushrooms 2 cups sliced green beans 3 cups chicken broth 1 (10 3/4-ounce) can cream of mushroom soup 1 (2.8-ounce) can French-fried onion rings Pinch House Seasoning (salt, black pepper, garlic powder mixture) 1 cup grated Cheddar	4 tablespoons olive oil, divided 4 medium shallots, diced 1 1/2 pounds fresh string green beans 1 pound button mushrooms, sliced 6 garlic cloves, minced 3 cups milk (I used skim) 3 tablespoons flour 1/3 cup + 2 tablespoons Parmesan cheese, divided 1/2 cup chopped parsley 3/4 teaspoon sea salt 1/2 teaspoon pepper
Prep: 10 minutes, Cook: 30 minutes (Total: 40 minutes)	Prep: 40 minutes, Cook: 35 minutes (Total: 75 minutes)
217 calories, 15g fat, 11.7g carbs, 8.4g protein, 1.8g sugar	161 calories, 8.4g fat, 15.1g carbs, 9.5g protein, 5.5g sugar

Enjoy!

Recipe adapted from Kitchen Konfidence.

Ginger Pear Cranberry Smoothie

I've lately had a habit of making smoothies for myself for breakfast after I work out. Around our house, this usually means that my husband has breakfast with the kids, while I'm trying to fit in a workout and a shower before he leaves for work. I throw together my smoothie sometime mid-morning after I've wrestled my kids off me enough to dry my hair and put on at least a smidgin of makeup.  By the time I get to my breakfast, my kids are hungry again and think that my smoothie is just the thing to satisfy their yearning for "second breakfast." So, we sit ourselves down to the breakfast table, pull out a few straws, and share mommy's smoothie. It has actually turned into a nice time to sit for just a second with my kids and reset our morning in a positive direction (as my desperate attempts to fend them off while I get myself ready are typically not my best parenting moments).

I'm always on the search for new smoothie recipes to keep it interesting. This combination is full of seasonal flavor. The pear keeps it sweet and smooth, the cranberry lends a nice tartness, and the ginger-cinnamon bring it all festively together - almost like you're eating a holiday pie! And the spinach? Well that makes it green, of course, along with giving it a boost of super-healthiness! I will confess that in an effort to reduce our sugar, I've trained myself and my kids to have our smoothies without a lot of added sweetness, which is one of the reasons I like adding in other flavors like the ginger and cinnamon. If you feel that this comes out too tart for your taste, you could add in a small amount of sweetener (honey, stevia, or some other sweetener). but I'd definitely encourage you to try it "sugar-free!"

Ginger Pear Cranberry Smoothie
1-2 SERVINGS (depending on if you have children begging you to share!)
PREP: 5 minutes           COOK: 0 minutes            READY IN: 5 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 ripe pear
• 1 cup fresh (or frozen) cranberries
• 2-3 cups fresh spinach
• 1 cup of your preferred milk (we usually drink plain or vanilla soy milk, but I tried vanilla coconut milk with this recipe)
• 1-2 dashes ground ginger
• 2-3 dashes ground cinnamon

DIRECTIONS

---

1. Place all the ingredients in your blender, with the spinach on bottom. 
2. Blend until the cranberries are well blended. 
3. Serve and enjoy!

NUTRITION FACTS

---

    1 unshared smoothie   210 calories   2.6 g fat   45.9 g carbs    6.7 g protein    24.8 g sugar   

Enjoy!

Recipe Refresh: Cornbread

We've already talked about how I prefer cinnamon rolls with my chili, but the hunt still continues as I try to make them even somewhat healthy. :) Before we started this blog, I swore by Jamie Cooks It Up's cornbread recipe. It's delicious, but I knew it wasn't the healthiest of cornbread. And was I right! 222 calories per piece! Woah momma! With my refresh, I was able to whittle this down to 73 calories per piece and you can see more of the nutritional comparisons below the recipe.

I added some whole grains and whole wheat flour, substituted applesauce for oil and honey for sugar, and voilà: Healthier Cornbread! Now we can eat cornbread and feel good about all the whole grains and nutrients we are getting (...at least that's what I tell myself). Since I substituted applesauce for oil, it makes the cornbread more moist than dry. I like it, but I realize a softer cornbread may not be for everyone so you may want to use 1/4 cup oil instead.

Recipe Refresh: Cornbread
16 SERVINGS 
PREP: 10 minutes           COOK: 25-30 minutes            READY IN: 35-40 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 eggs
• 1 cup milk
• 1/4 cup applesauce
• 1/8 cup honey
• 1 cup whole wheat flour (I use King Arthur's white whole wheat)
• 3/4 cup whole grain cornmeal (I use Bob's Red Mill)
• 1/2 teaspoon salt
• 2 teaspoons baking powder

DIRECTIONS

---

1. Preheat oven to 350ºF and grease a 9x9-inch baking pan.
2. In a mixer combine eggs, milk, applesauce and honey. Mix until well blended, about 3 minutes.
3. Add flour, cornmeal, salt, and baking powder and mix for a couple minutes.
4. Pour the mixture into the pan. Bake for 25-30 minutes.

NUTRITION FACTS

---

    1 piece    73 calories   .8g fat   14.1g carbs    2.5g protein    3.4g sugar   

Original Recipe	Refresh Recipe
1 cup flour 1 cup cornmeal 3/4 cup sugar 1 teaspoon baking soda 1 teaspoon salt 1 cup buttermilk 2 eggs 1/2 cup oil	1 cup whole wheat flour 3/4 cup whole grain cornmeal 1/8 cup honey 2 teaspoons baking powder 1/2 teaspoon salt 1 cup milk 2 eggs 1/4 cup applesauce
222 calories per piece	73 calories per piece!!
10.5g fat, 29.3g carbs, 3.5g protein, 13.6g sugar	.8g fat, 14.1 g carbs, 2.5 g protein, 3.4g sugar

I'll let you know when I've found that cinnamon roll recipe, but in the meantime... Enjoy!
Linking up here.

Indulgence Moment: Apple Snicker Salad

This salad is a conversation starter and is great for taking to parties. The last party I took this to, everyone was so inquisitive about it, wondering what exactly was in it. I was having to jot down emails left and right so I could send out the recipe to everyone, which is a pretty good sign that it's a a winner!

It is a perfect fall salad and a great way to use all those yummy apples and Halloween candy. (That is, if you have any candy left after you've pilfered through all of your children's candy. But we've nev-er done that...) I usually make this with granny smith apples, but tart red apples like pink lady will work too. The salt, sour mix is a welcomed surprise to almost everyone that eats this salad. I have yet to meet someone that doesn't like it.

Apple Snicker Salad
15 SERVINGS 
PREP: 15 minutes           CHILL: 1 hour           READY IN: 75 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 4 large granny smith apples
• 16 ounce light cool whip
• 5.1 ounce vanilla pudding
• 1 cup skim milk
• 3 large snicker bars, chopped/cubed

DIRECTIONS

---

1. In a large bowl, mix together for 2 minutes the cool whip, vanilla pudding (package only, not prepared), and milk.
2. Core and cube apples, and place in the large bowl with the cool whip mixture. Add snickers and mix together.
3. Chill for about an hour prior to serving.

NUTRITION FACTS

---

    1/2 cup serving    93 calories   1.1g fat   21g carbs    .7g protein    17g sugar   

If serving for a party, I would prepare the day of. The apples tend to get soggy and won't be as crisp or good if prepared the day before.

Enjoy!

Quick & Easy Wheat Dinner Rolls

SCENE: It's Sunday afternoon and I have a wonderful roast (or something just as wonderful) cooking itself in my best friend: the crockpot. It's been cooking while we've gone to church and have taken cat naps in the afternoon (that's the real reason why the crockpot is my best friend... it gives me naps!). The house smells lovely, and I'm about an hour away from putting dinner on the table.

ME: "What's that? We don't have any sides to go with this roast that I slaved over?"

(dead air... because really, nobody cares...)

And here's how I solve "the no sides" issue. My kids will eat bread like it's nobody's business and I always have these ingredients on hand. Combine this with some veggies and voila! Dinner is served! Here's how I whip up rolls in a 40 minutes. (YES, 40 minutes!)

Quick & Easy Wheat Dinner Rolls
12 SERVINGS 
PREP: 12 minutes           COOK: 28 minutes            READY IN: 40 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 1 1/4 cups wheat flour (I use King Arthur's white whole wheat)
• 1 cup white flour, divided
• 2 tablespoons honey
• 1/2 teaspoon salt
• 2 1/4 teaspoons active yeast (or 1 package)
• 1 cup milk
• 3 tablespoons butter, softened
• 1 egg beaten

DIRECTIONS

---

1. Preheat oven to 170º.
2. Heat up milk in microwave for 2 minutes on high.
3. In a mixer combine wheat flour with a 1/2 cup white flour, egg, honey, warm milk, salt, and butter. Mix for 1 minute.
4. Add yeast and mix for 30 seconds.
5. Add remaining white flour (1/2 cup) and mix for 1 more minute. The dough should not be sticking to the sides at this point. If it is, add more flour, a little at a time, until it's all staying in a big ball.
6. Grease a muffin pan, and cut the dough into 12 equal parts, with one in each muffin cup. (No need for perfection here, just do your best).
7. Place into the oven and bake for 15 minutes, or until dough has risen to about twice the size. 
8. Set the oven to 350º and bake for 13 more minutes, or until rolls are slightly golden. (Leave the rolls in the oven while the oven is climbing to 350º).
9. Optional: butter tops of the rolls.
10. Serve!

NUTRITION FACTS

---

    1 roll    133 calories   4g fat   20.9g carbs    4.2g protein    4.3g sugar   

Now go enjoy a good Sunday nap!

Recipe adapted from Jamie Cooks it Up

"Crunchy" French Toast

Breakfast has never been my strong suit. I'm always pushing snooze, until I have to rush to get ready - and run out the door without eating something. Realizing this is extremely unhealthy, besides making me drag throughout the entire day, I try my best to discover breakfast ideas that I just can't resist. This is one of those that I would wake up early for. A delightful french toast coated with cereal adds a little more flavor and gives it a "crunch" that will get you out of bed and excited to start the day!

"Crunchy" French Toast
4 SERVINGS 
PREP: 5 minutes           COOK:10 minutes            READY IN: 15 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 3 eggs
• 2/3 cup milk
• 1/2 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 8 slices bread
• 1 cup cereal of choice (I prefer Special K Fruit and Yogurt, but Cinnamon Life is good too)

DIRECTIONS

---

1. Beat egg in shallow bowl. Add milk, vanilla, and cinnamon. 
2. In a separate shallow bowl, crush cereal into small pieces. 
3. Place bread in egg mixture, coating both sides, followed by the cereal mixture.
4. Bake on medium-low heated griddle. Add desired toppings.

NUTRITION FACTS

---

    2 pieces of bread    158 calories   5 g fat  20.7 g carbs    7.5 g protein    6.6 g sugar   

Enjoy!
Linking up here

Baked Berry Oatmeal

This breakfast dish is a huge crowd pleaser and will leave your guests singing your praises until they leave. You can add just about any toppings you like on your traditional oatmeal and it turns out with little effort. And with a little cinnamon, it makes your kitchen smell yummy too. We like to make this over the weekend and the leftovers make a great reheat in the microwave for busy weekday mornings.

Baked Berry Oatmeal
12 SERVINGS 
PREP: 15 minutes           COOK: 35-40 minutes            READY IN: 50-55 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 cups rolled oats
• 1/3 cup brown sugar
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• Dash sea salt
• 1/2 cup strawberries
• 1/2 cup blueberries
• 1/2 cup white chocolate chips
• 2 cups milk
• 1 large egg
• 3 tablespoons butter, melted
• 2 teaspoons vanilla extract
• 1 ripe banana, peeled, 1/2-inch slices

DIRECTIONS

---

1. Preheat oven to 375º and spray an 9" x 13" baking pan.
2. In a large bowl, mix the oats, sugar, baking powder, cinnamon, sea salt, half of the berries, and half of the white chocolate chips. Pour mixture into the baking pan.
3. Place the remaining berries and chocolate chips on top of the oatmeal as well as the cut up banana.
4. In another bowl, wisk together the milk, egg, butter and vanilla extract. Pour this mixture on top of the oatmeal.
5. Gently shake the baking pan to make sure the milk mixture is spread throughout the dish.
6. Bake for 35-40 minutes, until the top of the oatmeal is golden brown and the milk mixture has set.

NUTRITION FACTS

---

    1/2 cup serving    174 calories   7.3g fat   23.3g carbs    4.3g protein    12.5g sugar   

For variations of this dish, try substituting any berries you have on hand, nuts, regular chocolate chips, etc. The options are endless! Enjoy!

Recipe adapted from Annie's Eats.

Recipe Refresh: Hawaiian Haystacks

My children are in love with Hawaiian Haystacks. I'm 99% sure it has something to do with the fact that they can choose what they want to put on their haystack. Oh, the freedom of making choices is so liberating, right?  The "original" recipe I'm using is posted on Redhead Recipes (I doubled the sauce to be comparable to my refresh). The only challenge in making over this recipe is in the sauce. The original recipe calls for cream of chicken in the sauce, which doesn't exactly classify as healthy in my book. Anything that keeps its shape when poured out of a can grosses me out.

When I asked my husband if he liked the taste of the new sauce, he asked if he should be scared what I put in it. I admit I can be a little too creative when it comes to these things. The final review of the sauce was a B+. I liked it, my children preferred it over the original, but my husband still said he preferred the original.

Recipe Refresh: Hawaiian Haystacks
12 SERVINGS 
PREP: 15 minutes           COOK: 30 minutes            READY IN: 45 minutes

SIMPLE	HEALTHY	YUM

INGREDIENTS

---

• 2 chicken breasts
• 4 cups of brown rice, cooked
• Sauce:
• 8 tablespoons butter
• 3 tablespoons flour
• 1 can chicken broth
• 1 1/2 cups milk
• Desired toppings (these are what I use):
• black olives
• green onions
• cheese
• tomatoes
• chow mein noodles
• crushed pineapple

DIRECTIONS

---

1. Boil the chicken until it's cooked and then shred. (Or buy a cooked rotisserie chicken and debone it). 
2. Start on the sauce. First melt the butter in a large saucepan. Once it's completely melted, add the flour and wisk together. Add the chicken broth and milk. Bring to a boil for a couple minutes. Bring it to a simmer and cook until it sets up and is to the consistency you like.
3. While the sauce is simmering, cut up the toppings of your choice and place them in little serving dishes.

NUTRITION FACTS

---

    1/2 cup serving    446 calories   16.6g fat   57.2g carbs    17.7g protein    3.6g sugar   

Original Recipe	Refresh Recipe
Sauce: 2 cans cream of chicken, 1 cup sour cream, and 2 cans chicken broth	Sauce: 8 tablespoons butter, 3 tablespoons flour, 1 can chicken broth, and 1 1/2 cups milk
White Rice	Brown Rice for the extra whole grains and nutrients
Low in sugar	Low in sugar as well, but high in manganese and vitamin B6. Not as many preservatives in this recipe.

Though this recipe doesn't change much in the nutritional facts, I like that everything is made right in my kitchen and it didn't take anymore time than the original recipe. If you have any ideas on how you would make the sauce even healthier, I'm all ears! Please share in the comments below.


Enjoy!
Recipe adapted from Redhead Recipes.