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gethealthy18-blog · 5 years

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Loaded Sweet Potato Soup Recipe

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Loaded Sweet Potato Soup Recipe

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I used to love making potato soup, clam chowder, and other potato-based soups and stews. Now that we don’t eat white potatoes very often, I hadn’t made any of them in years. I found my old potato soup recipe when I was cleaning out my cabinets, and decided to try a sweet potato version instead.

The results were amazing, and I didn’t miss the white potatoes at all! Here’s how to make it:

How to Make Creamy Sweet Potato Soup

Soup is already pretty healthy, so it’s easy to make substitutions that make the recipe really nutrient-dense. I used sweet potatoes instead of white potatoes for higher nutrients and to avoid the inflammatory nature of white potatoes. To avoid the soup becoming overly sweet, I also used a winter squash.

To cook the sweet potatoes and squash, I either peel, dice, and then boil them, or roast them in the oven and then peel and dice them when they’re cooked. The second option is a great choice if you have the time because the flavor is fantastic and it’s much easier to peel and cut them up that way.

After the sweet potatoes and squash are cooked and diced I puree half of them with stock, coconut milk for creaminess, and spices. The spice mixture adds depth and flavor. Black pepper and cayenne give this soup a bit of a bite, while garlic, basil, and thyme meld the flavors beautifully.

I add the remaining sweet potatoes and squash cubes to the pureed soup and add a pound of whatever protein I have around as well. Leftover chicken works great and ground beef, sausage, and bacon can all be cooked and added really quickly.

If you are a potato soup person, try this recipe!

Easy Freezer to Table Tip

I have to be very organized to get healthy meals on the table 3 times a day. One of the ways I’m able to do this is by prepping meals ahead of time and sticking them in the freezer for a later meal. Soups are a great choice for freezing. They are easy to make in bulk, easy to freeze, and easy to reheat!

Here’s how to do it:

Cool soup to room temperature.

Divide soup into freezer-safe containers (I prefer glass). Don’t overfill as the soup will expand as it freezes.

Label and freeze for up to 1 month.

Take it out of the freezer the night before you want to serve the soup. This helps it thaw before reheating. If you’re in a hurry and you have stored the soup in glass, you can place the glass container in a bowl of room temperature water (not hot) to help with thawing.

Loaded Sweet Potato Soup Recipe

A filling and nutritious sweet potato based soup.

Course Soup

Cuisine American

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 8 servings

Calories 363kcal

Author Katie Wells

Ingredients

Optional Soup Toppings

8 strips bacon (cooked and crumbled)

½ cup shredded cheese

¼ cup green onion (chopped)

½ cup pepitas or squash seeds (roasted)

Instructions

Peel and chop the squash and sweet potatoes.

In a large pot, boil at least 2 quarts of water and add the chopped squash and sweet potatoes.

Cook until fork tender, then drain and let cool slightly.

Using a blender, hand blender, or food processor, blend half of the cooked squash and sweet potatoes with the stock, coconut milk, and spices until smooth.

Return it to the pot.

Stir in the other half of the cooked squash and sweet potatoes to the pot with the pureed half.

In a large skillet, brown the meat you are using if not already cooked and add to pot when cooked.

Thinly slice the onions and cook in the skillet with coconut oil or butter until soft and add to pot.

Heat pot on low heat until the soup is warmed.

Serve with optional toppings such as crumbled bacon, cheese, green onions, and roasted squash seeds, and a side salad.

Notes

Don’t throw out those squash seeds! Toss them with a little olive oil and spices and roast at 325°F until crunchy for a delicious and nutrient-dense snack or soup topping.

You may want to try roasting the squash and sweet potato in the oven to make peeling easier and to give your soup a deeper flavor. Just skip the boiling step in the directions and proceed directly to pureeing.

Nutrition

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Want More Soup Recipes?

Whenever someone in the family is sick or we all need a hearty and warm meal, I turn to soup! Here are my favorite recipes:

Chicken Vegetable Soup – A perfect soup to support you through a cold or flu, this recipe is full of healthy ingredients.

Miso Soup – This recipe is perfect for a cold day and is simple to prepare. It also offers some probiotics (in the miso) which is great for supporting digestion and the immune system.

Garlic Soup – Garlic is one of the most potent herbs that has been used for centuries for colds, flu, and more. This soup is a perfect combination of garlic and bone broth to support optimal health.

French Onion Soup – This healthy soup is way better than the packet kind and is much healthier too!

Creamy Chicken Kale Soup – This recipe includes healthy chicken and kale (plus other veggies) with a dairy-free creamy broth.

What’s your favorite soup? Share below!

Source: https://wellnessmama.com/3646/sweet-potato-soup/

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riceangle4-blog · 5 years

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Healthier Slow Cooker Crack Chicken

Healthier Slow Cooker Crack Chicken – the ultimate family-friendly creamy chicken recipe topped with the yummy smokey flavour of bacon. Oh my!!

Ever browse recipes on Pinterest and constantly be drawn in by something that looks amazingly delicious? only to then be disappointed by the highly calorific ingredients that would bust your syns allowance for the day.

Crack chicken is a popular dish this side of the Atlantic, in the US and Canada and I regularly see it being made on the Instant Pot community on facebook.

So after finally being able to source some lean back bacon (something which is hard to find where I live in Canada), I set myself the task of creating my own low syn healthier version of Slow Cooker Crack Chicken and oh my gosh is this good.

Traditionally this is often served in a bread type bun or roll, very much like a sloppy joe, except of course it’s not tangy tomatoey ground beef, but instead is a creamy calorific shredded chicken in a creamy ranch kind of sauce. Yum!!!

I am not too impressed with most of the ready made ranch seasonings packets you can find in the supermarket, mainly because most contain MSG which is an ingredient that I choose to avoid where possible and therefore homemade ranch seasoning was the best option.

Traditionally ranch dressing or seasoning comes with buttermilk, but as I was using low-fat cream cheese, I figured I would skip that out of my homemade seasoning and keep the syns down.

Usually, we can count cream cheese as a healthy extra, but with the changes coming to the programme in January, cream cheese of any kind will no longer be a healthy extra A choice, so for this recipe, we are synning the cream cheese. I use low fat Philadelphia which here is 1 syn per 15g (one tablespoon), in the UK if you use the Philadelphia lightest, it is only 1.5 syns per 30g, so a little less than the one I use.

Obviously, the syn calculations on this recipe, are going by the ingredients I use, so adjust and calculator the syns for the ingredients you use if you are using a variation on that.

You can also use store brand cream cheese, it doesn’t need to be only Philadelphia, just make sure you do not, however, use quark, as it won’t work in this recipe, will split the sauce and will not yield the same taste.

When it comes to how to serve this Slow Cooker Crack Chicken, you can still serve it in a bread roll if that’s what you fancy, by using a 60g Wholemeal Roll which is a healthy extra B choice. Other than that, this will pair really well with so many different sides from rice, potatoes (mashed, roasted, steamed) or even syn free chips or pasta – yum!!!

The chicken is super tender from being cooked slowly on a low heat. Which is often hard to accomplish with Chicken Breast. I just recommend not leaving on the keep warm setting for a long period of time once it has completed cooking if you can, as the long it sits it will start to dry out the meat.

Slow cookers or crock pots are such a great kitchen item to have, especially if you live a busy lifestyle. One like this Morphy Richards Sear and Stew Digital Slow Cooker is a great option because it means the inner dish is safe to use on the hob if you need to brown anything before setting it to slow cook.

But if you own an Instant Pot you can also use the slow cooker function to cook this Slow Cooker Crack Chicken.

Wondering what an Instant Pot is – It is basically a 7in1 cooker, and it slow cooks, pressure cooks, saute’s, has settings for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

Looking for some other Slow Cooker Chicken Recipes? Check out these:

or head on over to my FULL RECIPE INDEX with over 850+ delicious Slimming World Recipes all fully searchable by meal type, ingredients, syn values, WW Smart Points etc

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

tap/click to go directly to the group so you can request to join.

How can I add a 1/3 speed foods to this Slow Cooker Crack Chicken?

I served mine with some roasted asparagus. I just trim a bunch of fresh asparagus, add to an oven proof dish and spray with olive oil cooking oil spray, a pinch of sea salt and black pepper and then roast until slightly browned on edges and tender. So yummy. This will literally serve well with any greens of your choice.

What Kitchen items do I need to make this Slow Cooker Crack Chicken?

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See the handy Pinterest image below if you wish to pin this for later 😘

Yield: 6

Healthier Slow Cooker Crack Chicken – the ultimate family-friendly creamy chicken recipe topped with the yummy smoky flavour of bacon.

Prep Time 15 minutes

Cook Time 5 hours 5 minutes

Total Time 5 hours 20 minutes

Ingredients

800g of chicken breast, sliced into tenders

200g of low fat cream cheese

1 cup (240ml) of chicken stock (hot)

2 small shallots, finely diced

3 cloves of garlic, crushed

1 tsp of dried parsley

1/2 tsp of dried dill

1/2 tsp of dried chives

1 tsp of onion powder

1/2 tsp of garlic powder

8 slices of lean back bacon, chopped

fresh chopped parsley

salt and black pepper

cooking oil spray

Instructions

Spray a frying pan over a medium high heat with cooking oil spray (if the slow cooker pot is hob save you can use the inner pot of your slow cooker)

Add the onion and garlic and fry for a minute of so to infused the garlic, add in a little bit of water to prevent sticking and fry until softened.

Add this in the slow cooker, with the cream cheese, stock, dried parsley, dill, chives, onion and garlic powder and whisk until all combined and no lumps of cream cheese remain.

Place in the chicken breasts, set to low for 5 hours, slightly ajar lid for the last hour to help the sauce thicken.

When the chicken has almost finished cooking in the slow cooker, spray a frying pan over a medium high heat with cooking oil spray add the chopped bacon and fry until golden all over.

Once chicken is has finished the time in slow cooker, roughly shred the chicken into the sauce with two forks and stir in the bacon.

Season as needed with salt and black pepper and sprinkle with chopped fresh parsley.

Serve with your choice of sides.

Enjoy

Notes

This recipe is gluten free, Slimming World and Weight Watchers friendly

Extra Easy - 2.5 per serving

WW Smart Points - 3 per serving

*Suitable for freezing

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Nutrition Information:

Yield:

Serving Size:

1 Amount Per Serving:Calories: 230 Total Fat: 3.6g Saturated Fat: 1.3g Cholesterol: 19mg Sodium: 529mg Carbohydrates: 3.3g Fiber: 0.1g Sugar: 2.7g Protein: 35.7g