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I’ll be starting a new feature on Sundays that will walk you through taking a standard recipe and turning it into something not only healthy but delicious. I love to cook and I want my family to love what I make them but I also want it to be healthy.
As a busy mom, I don’t have hours to spend in the kitchen and I don’t have tons of money to spend on all natural, all organic, gourmet products. But that doesn’t mean you can’t make a meal that’s both healthy and delicious.
Here is the original recipe:
2 tablespoons all-purpose flour
1/4 teaspoon ground sage
1/4 teaspoon dried thyme leaves, crushed
4 skinless, boneless chicken breast halves or 8 skinless, boneless chicken thighs (about 1 pound)
2 tablespoons butter
1 can (10 3/4 ounces) Campbell’s® Condensed Cream of Chicken Soup (Regular or 98% Fat Free)
1/2 cup water
1 cup regular long-grain white rice, prepared according to package directions (about 3 cups)
Stir the flour, sage and thyme on a plate. Coat the chicken with the flour mixture.
Heat the butter in a 10-inch skillet over medium-high heat. Add the chicken and cook for 15 minutes or until well browned on both sides and cooked through. Remove the chicken from the skillet and keep warm.
Stir the soup and water in the skillet and cook until the mixture is hot and bubbling. Serve the sauce with the chicken and rice.
Make it healthier by eliminating the butter. Butter is high in fat and can be replaced with an organic olive oil spray. It gives the chicken a great taste without adding all that fat. Pam has a great spray that works for us.
Make it healthier by eliminating the canned cream soup. Cream soups tend to be very high in sodium and contain lots of artificial ingredients. It’s very easy to substitute a white sauce or bechamel for a can of cream of whatever soup.
To make 2 cups of white sauce simply melt 2 tablespoons of butter in a sauce pan. When melted, stir in 2 tablespoons of flour until you have thin paste consistency. Slowly stir in 2 cups of milk (use low fat to make it healthier). Stir until the sauce thickens. For a cream of mushroom type sauce, add in small chopped pieces of mushroom with the butter. For cream of celery, substitute celery, and so on.
Substitute brown rice for the white rice. Brown rice is healthier because it’s higher in fiber, less refined and has not been bleached. Check the cooking time on the package. It generally has to cook longer than white rice.
Here’s the finished dish. If you try this recipe, let me know how it turns out for you. We loved it!
Ellen is a busy mom of a 22-year-old son and 27-year-old daughter. She owns 5 blogs and is addicted to social media. She believes that it doesn’t have to be difficult to lead a healthy life. She shares simple healthy living tips to show busy women how to lead fulfilling lives. If you’d like to work together, email firstname.lastname@example.org to chat.