Homemade chicken biscuit pie

A bowl of chicken biscuit pieWe’ve had grey skies on and off this week, so I’ve found myself craving comfort food. Keeping in mind my new meal plan regimen, I decided to see how I could revamp an old favourite: chicken pot pie. My old version was no doubt loaded full of sodium, fat, calories and carbs. This new recipe still has all that, but the values are no doubt cut back. Choosing lower sodium ingredients and limiting portions on the bread-like topping by using perfectly sized biscuits helps keep some of those values in check.

Here’s what I did…

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Homemade roast rub

An opened mini Mason jar labeled as "Roast Rub" with seasonings inside.I like throwing an eye of round roast into the crockpot on weekends for hubby and I to eat throughout the week. Some people use steak seasoning to season roasts. Others make their own. I like to make my own. Since I make a roast every week or two, I tend to make up extra rub seasoning and put it into mini Mason jars. Here’s what I’ve been using as of late:

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Canada Day breakfast: chicken maple sausage patties

A plate holds two maple chicken sausage patties overlapping each other with a side of tomato slices.HAPPY CANADA DAY!

Why not celebrate with two posts in one day? 🙂

I had a surplus of extra lean ground chicken in my fridge this weekend and knew I needed to cook some of it up today (along with the roast which is already in my slow-cooker). I could make burgers for lunch, but then, I hadn’t had breakfast yet. Canada Day without breakfast?! How about brunch? Even better!

By noon, I had whipped up two pounds of this ground chicken into 18 chicken sausage patties based on Sophy’s Chicken Maple Sausage Patties #1 recipe on Spark Recipes. My version is very similar, but I made a few adjustments based on what I had on hand and dietary needs.

Three tablespoons of maple syrup bumped up the sugar content a bit more than I wanted, so I cut back, for example, and still found that we could taste the maple-y sweetness in  them. We’re also not fans of cayenne, so I omitted that and the coriander because I didn’t have any on hand. But what a special way to celebrate Canada Day, imo!

Here’s how I made mine:

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Lower-carb / lower-sodium adventures: chili stew

A bowl of chili stewI’m sure that I’ve probably posted my chili/chili stew before somewhere, but let me state for the record that it is not what most people think of when they think of chili. It’s more of a stew or soup with chili seasonings. I throw all kinds of vegetables into it and there are no beans.

But lately, I’ve been watching my sodium intake and carbs, so I’ve been  changing some of my old favourites up, as mentioned in previous posts. For this one, I focused on cutting right back on the sodium. Did you know, for example, that 1/2 a cup of diced tomatoes from a can generally has about 450-500 mg of sodium, but the same amount from a ‘no salt added’ can of tomatoes may only have 20-30 mg? It’s a HUGE difference! It allows you the room to regulate the salt how you’d like it, rather than dealing with all that sodium right from the start.

I managed to get my chili stew to the point of only being about 170 mg of sodium per 1 cup serving, which means I could have two servings if I wanted to! 😉

Here’s what I did:

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Low-carb adventures: vegetable barley soup

A large bowl of vegetable barley soupIn my quest for low carb-friendly comfort foods, I got thinking about the things  I loved when I was a child. One of those things was my mom’s beef barley soup. It was to die for! I miss that soup and wanted to capture that again, except that I had no beef in the house for  it. Broth, yes. Meat, no. Well, why not make  it without the meat? Despite there being no meat in it, I found this soup to be insanely satisfying and filling. Next time, I might even add some more veggies, like broccoli and cauliflower to add some texture to it. Here’s what I did:

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Low-carb adventures: cauliflower for breakfast!

A baked patty made out of mashed cauliflower topped with a dollop of ketchup.

This endeavour to make healthier meal choices has really opened up a lot of new foods for me. One thing I’ve discovered is that I really enjoy cauliflower. I used to prefer broccoli, but now I’m finding that I prefer cauliflower. I love both, however! But this story is about cauliflower, so let’s focus on that.

Earlier in the week, I had made up a pureed curried cauliflower soup, as well as some garlic/lemon roasted cauliflower for a different meal. They both needed to get used up and I was looking for an alternate to the potato hash I used to make for brunch for hubby and I on the weekends. I still wanted something similar to potatoes and had even considered some kind of potato/tuna patty, so that I wouldn’t get so much potato. You see, I love potatoes, but I know they’re not ‘the best’ food to have a lot of. So I had heard you could mash up cauliflower like potatoes, so I got cracking and ended up experimenting. Here’s what I did…

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Low-carb adventures: Homemade chicken sausage patties

A breakfast plate of chicken sausages, an egg, half of an English muffin and some raspberries.As previously mentioned, I’m trying to watch my eating habits a bit more than I have in the recent past but I’ve found myself craving my old stand-bys. So this was a recipe I tried out of a craving for sausage. I had some ground chicken in the fridge and figured I’d give it a go. Surely, this would also mean the sausages would be lower in sodium, as they’re not pre-processed.

These are based on Rachel Ray’s Chicken Sausage Patties recipe on the Food Network’s website. The only adjustment I made was instead of pan-frying them, I popped them in my George Foreman grill for 6-8 minutes, flipping halfway through (as mine cooks hotter on the top than the bottom for some reason, so one side gets brown faster than the other).

Pop over to the Food Network’s site to check out the recipe. Hers says it makes up to 12 patties. I somehow got 15. And the nutrition values below are per patty.

I definitely give this one the two-thumbs up!

Nutrition Info

Serving: 1 patty

Calories: 112
Carbs: 2g
Fat: 5g
Protein: 15g
Sodium: 166mg
Sugars: 1g