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Easy Mini ‘Forest’ Soufflés

Hello Friends,

I am back with another installment of healthy and easy lunches for this week. My inspiration from this came almost fully from this EatingWell recipe. Being me, of course, I couldn’t by any means follow this exactly, so I added in a few extras of my own!

chicken broccoli cheese souffle

Easy Mini Forest Soufflés – YUM!

So here is my version (and it is filling, I promise you, deceivingly so!):

What You’ll Need:

  • 12-16 4-oz ramekins (depending how full you want them)
  • 1 medium-sized skillet with lid
  • 1 medium-to-large mixing bowl
  • Utensils: 1 wooden spoon, 1 paring knife and 1 whisk

Ingredients:

  • 1 tablespoon butter olive oil plus 1 teaspoon lemon pepper olive oil (chicken)
  • 1 teaspoon Garlic!Garlic! and 2 teaspoons Onion!Onion! Mixes (chicken)
  • 3 boneless skinless chicken breasts, cut into 1-inch cubes
  • 16 oz bag frozen chopped broccoli florets
  • 2 tablespoons butter olive oil
  • 2 tablespoons all-purpose flour
  • 1 1/3 cups Skim Milk
  • 2 teaspoons Honey Dijon mustard
  • 1/2 teaspoon dried rosemary
  • 1/4 teaspoon salt
  • 1/2 cup shredded mozzarella
  • 3 large eggs, separated
  • 2 large egg whites (plus the above 3 eggs’ egg whites)

So this seems like a lot, I’m sure, however it’s really pretty simple! Observe the building of the soufflé!

Directions:

  • Preheat oven to 375. In your skillet, combine Butter & Garlic Olive Oils and the Garlic!Garlic! and Onion!Onion! spices, and chicken over medium heat. Cook approximately 12 minutes until no longer pink at all but is still tender.
  • While chicken cooks, dump your frozen broccoli (chopped into smaller pieces and chunks if needed) into a microwave-safe mixing bowl. Microwave on HIGH for 6 minutes, until a little tender but not fully cooked.
  • Once chicken cooks fully, drain and set aside to cool. Meanwhile, remove your broccoli and let that cool as well.
  • In your skillet over medium heat, combine the 2 tablespoons of butter olive oil with 2 tablespoons of flour, whisking for 1 minute. Sauce will thicken slightly and be somewhat caramel-colored.
  • Add in 1 1/3 cups milk, 2 teaspoons Honey Dijon Mustard, 1/2 teaspoon rosemary and 1/4 teaspoon salt, and whisk constantly for 2 minutes more. Sauce will thicken a lot more at this point.
  • Remove your your sauce from heat, stir in your 1/2 cup shredded cheese and 3 egg yolks until well combined and no streaks remain from yolks. Dump broccoli into mixture and stir well. Let sit to thicken.
  • Meanwhile, take your 5 egg whites in your mixing bowl (rinsed from the broccoli bits), and whisk constantly for approximately 15 minutes. I recommend a helper for this part. That way you can…
  • Take your chicken and put in blender (Magic Bullet Blender to the rescue!) for 15 seconds on pulse, to make into a shredded texture. Add to broccoli mixture and stir completely. Skillet will start to fill up at this point, that is expected.
  • Once you’re done whisking your egg whites into submission, you’ll notice they are frothy, white, and look airy instead of liquidy now. Once you hit this point, gradually add your broccoli mixture to the egg whites, stirring until fully incorporated.
  • Scoop your “Forest” mixture (hey, it’s green, yellow, white and a little brown from the flavors, so it looked like a forest to me!) into your 12-16 ramekins (sprayed with cooking spray). If you want them full, fill 12 almost to the rim (very little rising will take place). If you want more servings, fill 16 ramekins about 3/4 full.
  • Bake for 20-22 minutes, until set and doesn’t jiggle. Again, the cream of tartar ommission doesn’t make these “rise” like a normal soufflé, which means they also won’t “fall” either. They will expand and set a bit from sitting out of the oven, but not by much. Also, this doesn’t make it taste different than a soufflé, just allows for those who don’t have cream of tartar (or don’t want the rise-and-fall effect) to make a soufflé!

So that is it. It seems like a lot, but I promise it’s pretty easy. Best part is that you cover them with some aluminum foil, refridgerate, and then take into work with you easily for reheating (just remove the foil!) in the dish in the microwave (I suggest 80 seconds on HIGH power). Simple lunch that has minimal clean-up and dirty dish factors involved!

Now just enjoy! Let me know what you think! 🙂

chicken broccoli cheese mini forest souffle

Mini Forest Soufflés!

I input everthing into a CalorieCount program, and this is the nutrition information it gave me back:

Serving Size: 1/16 of entire mixture
Calories: 104
Total Fat: 4.7 g (Saturated Fat 1.0 g)
Cholesterol: 63 mg
Sodium: 130 mg
Total Carbohydrates: 3.5 g (Dietary Fiber 0.9 g; Sugars 1.7 g)
Protein: 11.6 g
Vitamin A: 7% / Vitamin C: 19% / Calcium: 5% / Iron: 2%

Craft You Later,
Beth

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Healthy Chicken Wraps

Hello Friends!

I have recently been trying to eat healthier at lunchtime, and have decided to share a few of the meal ideas with you this week.

healthy chicken wraps tomato cucumber cheese honey dijon chicken tortilla

First up we have Healthy Chicken Wraps.

Ingredients:
1 boneless skinless chicken breast, diced to approximately 1-inch cubes
spices (for flavoring chicken to your preference)
1 tomato
1 cucumber
Honey Dijon Mustard
Tortilla Wraps
Deli-Sliced Cheese of your choice (Provolone, Swiss, Colby-Jack, PepperJack, etc.)

Cook your chicken how you like it flavored. I cooked mine in a skillet with 1 tablespoon of Butter Olive Oil, 1 teaspoon of Garlic Mushroom Olive Oil, 1 teaspoon Garden Veggie Dip Mix, and 2 teaspoons Diced Tomato & Garlic Pesto Mix.

Cook over medium heat for approximately 12 minutes, until nice and tender, and no pink shows. Don’t overcook it though, as that will make dry chicken which is never good!

NOTE: Don’t heat olive oil before slicing chicken as that will cause smoke and fire alarms to go off, and other assorted irritants. Nope, I’ve never done that before, never! 😉

chicken skillet baked olive oil spices

Once done, your sliced chicken will look like this, or similar!

Store your chicken in the fridge in containers that will travel well with you to work (or wherever). I took one container, and put in all my chicken. Then in another container, I put a sharp paring knife, 1 tomato, 1 cucumber and my deli-sliced cheese. Since I love cheese, all kinds, I decided to do 1 slice of provolone and 1 slice of colby-jack per wrap. So I stuck 2 slices of each cheese in the container. Then I folded up 2 tortilla shells and stuck those in a plastic zippered bag to take in with me, as well as my bottle of honey dijon mustard!

Once you get to lunch, take your knife and dice up half of your tomato and a third of your cucumber into very small pieces. Trust me, it’s easier to eat as a wrap with smaller pieces, and spreads the taste around better!

Next, take your tortilla and spread the desired amount of Honey Dijon Mustard (this will have a kick, fair warning) all around. Place your 2 pieces of cheese in the middle (so the ends are cheese-less), top with a handful (or 2!) of chicken, your diced tomatoes and cucumbers, and fold like a burrito. And then….

chicken tomato cucumber tortilla cheese honey dijon healthy chicken wrap

Voilà! Healthy Chicken Wraps to enjoy for lunch!

So that is the first lunch item, stay tuned for more this week! Let me know what you think of this quick, easy, portable and healthy lunch idea!

Craft You Later,
Beth

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