Chicken and Potato Chili Soup

You'll notice from previous recipes in this blog, I tend to use a few basic spices - chili powder, cumin, paprika. This soup recipe is no exception!

Unlike canned soup which usually contains high amounts of sodium, and in some cases added sugars, this is a healthier alternative as I only use 3 cups of chicken broth (low sodium, obviously) and 1.5 cups of water. Feel free to add in some extra veg; courgettes and peas would be nice.

Chicken and Potato Chili Soup
Serves 4

Ingredients:
- 320g / 1.5oz chicken breast, cut into small pieces
- 1 clove garlic, chopped
- 140g / 5oz onion, chopped
- 1tsp ground black pepper
- 720ml / 24floz chicken broth, low sodium
- 360ml / 12floz water
- 200g / 7oz potatoes, scrubbed (or skins peeled) and chopped
- 2tsp chili powder
- 1tsp cumin
- 1tsp paprika
- 112g / 4oz mushrooms
- 170g / 6oz green pepper
- 56g / 2oz celery

Method:
In a large pan, lightly sprayed with cooking oil, cook the chicken for 2-3 minutes.
Add the chopped garlic and onions to the pan, along with the ground black pepper. Cook for another 2 minutes.
Add the chicken broth, water, potatoes and bring to the boil for 5 minutes.
Cover the pan with a lid and simmer for 5 minutes.
Add the spices and chopped vegetables. Simmer for another 10 minutes until the chicken is cooked thoroughly and the vegetables are tender.
ENJOY!

Nutritional Information:

Veggie Egg Tacos

Eggs are great for a quick and easy snack or light lunch meal. I'll happily eat eggs for breakfast and after working out. Throw in some vegetables (peppers, tomatoes, mushrooms, courgettes, spinach, onions, celery) and you can make a tasty omelette or scrambled egg taco.
When choosing whether to eat flour or corn tortillas, I am always consider the nutritional values of both, and usually opt for corn - I think they taste better for egg tacos!

I try to eat only one egg a day so that I watch my cholesterol levels. Although eggs are great sources of protein, they contain approx. 215mg of cholesterol, and 5g fat. More than one egg a day tends to push my cholesterol levels higher than the recommended daily allowance. I sometimes use one whole egg and the egg white from a second egg. However, I am reluctant to throw away the second yolk, due to food wastage and the fact that half of an egg’s protein is found in the yolk. The yolk also contains 240mg of the amino acid, leucine, which helps your body build muscles.

You can read more about eggs on the LIVESTRONG.com website as they are always discussing them. Another good comparison between eggs and egg whites is this infographic. Spoiler Alert! Whole eggs win!

Veggie Egg Tacos
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 56g / 2oz mushrooms
- 140g / 5oz courgette
- 200g / 7oz diced tomatoes (no salt added)
- 2 eggs
- ground black pepper and/or paprika, to serve (optional)

Method:
Chop mushrooms and courgettes (I used my new julienne peeler on the courgette!) and cook in a pan, sprayed with cooking oil, for 3 minutes.

Add the diced tomatoes and cook for another few minutes, until the liquid has been absorbed.
Beat the eggs and add to the pan.

Once cooked, grind black pepper and/or sprinkle paprika on top, serve with warm tortillas or ENJOY as is!

Click HERE for a printable recipe card.

Nutritional Information:
N.B. nutritional info below is only for veggies and eggs. Add another 100 calories for your choice (and serving) of tortillas!

Chili Rubbed Chicken

You can easily buy taco seasoning or pre-made chicken fajita spice mix but I prefer to make my own using chili powder, brown sugar, paprika, cumin, salt and pepper, instant coffee, oregano.

After 'rubbing' the chicken in the spice mix, marinading for a couple of hours, then cooking with some veg, the chicken tastes great wrapped in a warm tortilla. Whilst flour tortillas are super tasty, corn tortillas are a better choice in terms of nutritional value. Corn tortillas are lower in calories, have less fat, fewer sugars and more fibre. Corn tortillas generally have less sodium than flour too.
As an added bonus, corn tortillas are smaller so one serving typically allows for two corn tortillas where as one flour tortilla equals one serving.
Examples of the nutritional value of both types of tortilla can be seen below. This infographic also offers a nice comparison summary.

Chili Rubbed Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 1 garlic clove
- 2tbsp chili powder
- 1tbsp brown sugar
- 2tsp paprika
- 1tsp cumin
- 1/2tsp salt
- 1/2tsp ground black pepper
- 1/2tsp instant coffee
- 1/2tsp oregano
- 330g / 12oz chicken breast
- 85g / 3oz onion
- 200g /7oz diced tomatoes (no added salt)
- 56g / 2oz sweet corn
- 56g / 2oz black beans (no added salt)

Method:
Crush the garlic and combine all the spices, herbs, coffee, sugar, salt and pepper into a bowl.

Cut the chicken into small pieces. Mix/ rub the chili spice mixture into the chicken pieces.
Cover the chicken and refrigerate for 1-2 hours.

Chop and cook onions in pan for 1-2 minutes with a little cooking spray.
Add the chili rubbed chicken and cook for another couple of minutes.
Add the tomatoes and a little water if necessary. Gently simmer for 5 minutes.
Add the sweet corn and black beans and cook for another 5 minutes, until all the liquid has been absorbed.

Serve with a non-fat Greek yogurt and warm flour or corn tortillas. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.

Avocado Pasta

If you have a spare avocado and haven’t already turned it into chocolate pudding, a quick and easy lunch, dinner or post-workout meal is avocado pasta! In the time it takes to boil the pasta, you have the creamy avocado sauce ready to mix in and eat. The sauce is simple enough: avocado, lemon juice and olive oil. The extra garlic, basil and ground pepper just add to the flavour.

The dish has lots of healthy fats (from the avocado) and a good serving of carbohydrates. Use whole wheat pasta for additional fibre. Unlike creamy pasta sauces bought from the supermarket, this version only contains fresh ingredients and doesn't have any cholesterol, heavy cream, additional salt or sugars.

I actually discovered this recipe from an amazing food blog. This lady has incredible vegan recipes, most of which are gluten and soy free. Her photos of food are impressive too.

Whilst this dish is delicious by itself, I had a couple of spare cherry tomatoes which I sliced and added on top!

Avocado Pasta
Makes 2

Ingredients:
- 112g / 4oz pasta or spaghetti
- 112g / 4 oz / 1 small-med ripe avocado, pitted
- 1 clove crushed garlic
- 2tbsp lemon juice
- 1tbsp olive oil
- 1tsbp dried basil (use fresh if you have some)
- ground black pepper

Method:
Boil the pasta or spaghetti for 10 minutes, until cooked.
Meanwhile, in a food processor, blend together the avocado, crushed garlic, lemon juice, olive oil and basil.
Drain the pasta, mix in the avocado sauce.
Season with ground black pepper and ENJOY!

Nutritional Information:

Chocolate Pudding

Following on from recent posts about ice cream and chocolate mousse, and continuing the theme of desserts and sweet deliciousness, I want to share a no-egg chocolate pudding recipe and also talk about avocados. The two are inextricably linked!

Here are some avocado facts which make them a great superfood:

• About 75% of an avocado's energy comes from fat, most of which (65% of total) is monounsaturated fat.
• The saturated fat content amounts to 13% of the total fat in a 100g serving of avocado while containing zero cholesterol. 
• Avocados have a high fiber content of 75% insoluble and 25% soluble fiber.
• Rich in folic acid and vitamin K, and are good dietary sources of vitamin B6,vitamin C, vitamin E and pantothenic acid.
• Great source of potassium – just like bananas.

If you’re not too keen consuming raw eggs, or if you don’t want to eat processed chocolate, usually found in chocolate mousse and other desserts, below is my no-egg chocolate pudding recipe, made with AVOCADOS!! At this point, you may be thinking ‘eeewwww’ or ‘ugh’! But read on and try the recipe below.

Chocolate Pudding

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 200g avocados

- 180ml / 6floz almond milk, unsweetened

- 40g / 8tbsp cocoa powder, natural unsweetened

- 80g/ 4tbsp honey

- 1tsp vanilla extract

- ¼tsp cinnamon

Method:

Slice the avocados and blend them in a food processor with the almond milk.

Add cocoa powder, honey, vanilla extract and cinnamon.

Blend until creamy and spoon into individual cups/bowls. Chill in the fridge.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

If you compare the above chocolate pudding nutritional information to the chocolate mousse NI, you'll find this version has 90 less calories, half the fat, zero cholesterol, more fiber and less sugars.

100g serving of avocado

175 calories

16g fat

0mg cholesterol

7mg sodium

9g carbs

7g fiber

0g sugars

2g protein