Healthy Chicken Leek and Sweet Potato Soup Recipe

I love the classic version of leek and potato soup but wanted to add some protein and swap the white potatoes for sweet potatoes to raise the nutritional value and make this a healthy soup recipe.  It has taken a while but I have finally got this healthy chicken, leek and sweet potato soup recipe just right and I can share it with all of you!

How to make Healthy Chicken, Leek and Sweet Potato Soup Recipe:

You will need a hand blender (link below) or food processor for this recipe so that you can create a smooth and creamy soup consistency.

The amount of chicken in this healthy chicken, leek and potato soup recipe means it is a high protein meal with 22g protein per portion.  Not only is it high in protein but it is low fat and only 200 calories!  This soup is easily kept in the fridge or frozen and so is a good option for meal prepping.

If you would like to watch how to make this healthy recipe then go to my YouTube Channel or click the link below to be taken to the video:

Healthy Chicken, Leek and Sweet Potato Soup: Recipe Video

Ingredients for Healthy Chicken, Leek and Sweet Potato Soup Recipe (5 portions): 

1 heaped tsp coconut oil
100g / 1 large onion
200g leeks
3-4 cloves garlic
70g / 2 stalks celery
130g carrot
175g sweet potato (raw)
3 chicken stock cubes
390g / 3 med chicken fillets (I used frozen raw chicken)
2 tbsp double cream
1.5 litres boiling water

Method:

In a large pan or stock pot, melt the coconut oil and add in the onions.
Fry until browned, then add in the leeks and cook until softened.
Add in the garlic (chopped), salt and pepper.
Add in 500ml boiling water followed by the stock cubes and mix to dissolve.
Add another 500ml boiling water, then the celery, carrots and sweet potato.
Add a final 500ml boiling water and bring to a simmer.
Add in the chicken fillets (whole).  If you are using frozen chicken, ensure it is raw so that you are able to freeze some of the soup later.
Simmer for 20 minutes and then remove the chicken.
Shred or chop the chicken into small pieces and set aside.
Blend the soup with the hand blender (if using a food processor you will need to let the soup cool before blending).
Add in the double cream and then check the seasoning.
Return the chicken to the pan and mix before serving.

Macros for one portion:

Calories: 200 kcal
Carbs: 16g
Sugars: 5g
Fat: 5g
Protein: 22g

I hope you enjoyed this healthy chicken, leek and sweet potato soup recipe, it will keep in the fridge for a couple of days and also freezes well.  It goes well with a thick slice of wholemeal bread (not included in the macros). Let me know if you tried it and what you thought!

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Healthy Chicken Curry and Rice Recipe

This version of chicken curry is my favourite, I love the taste and the fact that it is less than 450 calories – including the rice!  Read on for the full recipe breakdown.  You will need a food processor or hand blender to make the curry paste (link to the one I use below).  I hope that you like this healthy chicken curry and rice recipe as much as I do, after all it is a win win - kinder on your waistline and your pocket, those takeaways are expensive!

How to make Healthy Chicken Curry and Rice Recipe:

Good News! this recipe is a high protein meal, there are 40g in just one portion and if you don’t want all the carbs in the rice you can always use cauliflower rice instead.

If you are a watcher rather than a reader, you will be pleased to note that there is a video for this recipe on my Youtube Channel, just click the link below to see it.

Healthy Chicken Curry and Rice: Recipe Video:

Ingredients for Healthy Chicken Curry and Rice Recipe
(makes 4 portions):

500g diced chicken breast (you can use thigh meat, but it has a higher fat content)

3 small / 2 large yellow peppers
1 medium green pepper
2 small / 1 large onion
4-6 cloves garlic
1 Thumb sized piece fresh ginger
1 tsp chilli paste / 1 red chilli pepper chopped (more if you like it spicy)
2 chicken stock cubes
2 tsp turmeric
4 tsp curry powder (I used ASDA Tikka powder)
2 tsp dried mixed herbs
2 tbsp tomato puree
2 tbsp apple cider vinegar
½ cup cooked brown rice (I used brown basmati)

Method:

Chop the peppers, onion, garlic and ginger and place them into a food processor with the standard cutting blade fitted.
Add in the stock cubes, turmeric, curry powder, herbs and tomato puree and blend for a minute or so before adding in the apple cider vinegar and continuing to blend until your paste is as smooth or chunky as you like.
Using a roasting tray or oven proof pan on a medium heat, melt 1 heaped teaspoon coconut oil and fry the chicken until lightly browned.
Add your paste and stir everything together, bringing the mixture to a simmer before adding in 500ml boiling water gradually.
Transfer the tray to the oven heated to 200c / 400f or gas mark 6 and cook for 20 minutes, stirring halfway through ensuring nothing is sticking to the sides or bottom of the tray.
After 20 minutes, remove the tray and stir in 150ml crème fraiche then return to the oven for a further 10 minutes or until the sauce has thickened.
Leave it in longer if it is too thin or add more water if it is too thick.
Serve one portion over ½ cup cooked brown basmati rice.

Macros for one portion:

429 kcal
47g Carbs (16g sugar)
14g fat
40g protein

I hope you enjoyed this healthy chicken curry and rice recipe, it will keep in the fridge for a couple of days and also freezes well so can be used as a meal prepping recipe.  Let me know if you tried it and what you thought!

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Healthy Slow Cooker Beef and Vegetable Stew Recipe

I love the slow cooker, (link below if you don’t have one) it is so easy to use and you can put everything in and leave it for the day and then when you come home you have a finished meal that you can just dish up.  This healthy slow cooker beef and vegetable stew recipe is low fat and is a staple for my family.  We eat it at least once a fortnight, especially in the colder months, which is most months in the UK!

How to make Healthy Slow Cooker Beef and Vegetable Stew Recipe:

This Healthy Slow Cooker Beef and Vegetable Stew Recipe is delicious and so easy to make.  It is very filling and a perfect meal for those cold winter nights.  This healthy stew recipe is a low fat meal which you can make with minimum effort in your slow cooker or crock pot.  You can follow the recipe below or if you would prefer to watch how to make it, you could either go to my YouTube Channel or click on the link to the recipe video below:

Healthy Slow Cooker Beef and Vegetable Stew: Recipe Video:

Ingredients for Healthy Slowcooker Beef and Vegetable Stew Recipe (makes 5 portions):

3 beef stock pots (or stock cubes)
Salt / pepper / mixed herbs
1 tsp garlic puree
1 heaped tsp coconut oil
400g diced beef
2 tbsp plain flour
100ml Red wine
270g chopped carrots
160g chopped parsnip
250g chopped swede
520g new potatoes

Method:

Turn your slow cooker on high, add 500ml boiling water and add in your stock pots or cubes.

Stir to dissolve and then add salt, pepper, 2 tbsp mixed herbs and 1tsp garlic puree.

Stir again and replace lid.

Melt 1 heaped tsp coconut oil in a pan on a medium heat, then add in your diced beef.

Fry until lightly browned and then add 2 tbsp plain flour.

Keep stirring so it doesn’t stick to the pan and after a couple of minutes, add the red wine, stirring to deglaze the pan.

Remove the lid from the slow cooker and add in your beef.

Add 200ml boiling water to the pan and then add this to the slow cooker to make sure you get all the meat juices in the stew.

Replace the lid and turn down to low.

Add in your vegetables, stir and then replace the lid and leave for 8 hours for the best results.

Serve and enjoy!

Macros for one portion:

Calories: 298 kcal

Carbs: 33g

Sugars: 6g

Fat: 7g

Protein: 21g

I hope you enjoyed this healthy slow cooker beef and vegetable stew recipe, it will keep in the fridge for a couple of days.  You can freeze it although the potatoes will be at their best in smaller pieces if you want to do this and then you can use it as a meal prepping recipe.

Let me know if you tried this healthy recipe and what you thought!

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Healthy Chicken and Vegetable Pie Recipe

I used to make a different version of this pie, but it had almost twice the calories in it. I loved it so much and so I eventually managed to tweak it so that it has the same taste, but much less fat.  Now I can share this healthy chicken and vegetable pie recipe with you and I am sure you are going to love it.

How to make Healthy Chicken and Vegetable Pie Recipe:

This healthy chicken and vegetable pie recipe uses a lighter version of puff pastry and there is less of it which helps to lower the calories, plus I have replaced the double cream that was in my old recipe which helped a lot! This chicken pie is a high protein meal as it contains 39g in a single serving. I suggest serving it with green beans or broccoli.

For those of you who would like to watch me make this healthy recipe, there is a Video on my YouTube Channel, just click the link below to see it:

Healthy Chicken and Vegetable Pie: Recipe Video

Ingredients for Healthy Chicken and Vegetable Pie Recipe
(for 5 portions):

180g chopped carrot

1 tsp coconut oil

400g diced chicken breast

1 medium onion, chopped

70g button mushrooms

1 tsp garlic puree

1-3 tsp french mustard (depending on how strong you like the flavour)

100-200ml chicken stock

1 chicken stock pot

½ cup peas

300ml reduced fat crème fraiche

½ cup sping onions, chopped

¾ sheet light puff pastry

Method:

Start by simmering the carrot for around 10 mins until softened.

Melt the coconut oil in a pan on a medium heat and then fry the chicken until lightly browned.

Remove the chicken from the pan and set aside.

Fry the onion in the chicken juices left in the pan for a couple of minutes.

Add in the mushrooms and fry for another 2 mins.

Return the chicken to the pan and stir together.

Add in the garlic puree, followed by between 1 and 3 tsp french mustard, this really depends on how strong you like the flavour, I added 2.

Add in salt, pepper and mixed herbs (season to taste) followed by half of the crème fraiche.

Stir well and then add the remaining crème fraiche.

Add in the cooked carrots and ½ cup peas, I used frozen.

Add in 1 chicken stock pot and ix well.

Stir in 100 – 200ml chicken stock, I only needed 100ml but it depends on how thick you like your sauce.

Add in ½ cup chopped spring onions and then simmer for 5 mins.

Take out your light puff pastry sheet and cut ¾ of it into strips, you can keep the rest in the fridge or freeze it.

Pour the pie filling into your dish or dishes, I used smaller dishes which hold 2 portions each and then I froze the remainder of the filling.

Place your pastry strips over the filling and then bake your pie for 30-40 minutes or until the pastry is cooked.

Serve and enjoy!

Macros (for 1 portion):

Calories: 400 kcal

Carbs: 30g

Sugars: 6g

Fat: 19g

Protein: 39g

I hope you enjoyed this recipe, it will keep in the fridge for a couple of days. If you want to freeze it, do it after putting the pastry on and then put in the oven when it has been defrosted. The pastry is at its best when it has just been cooked. I tend to freeze the filling in portions without the pastry and then finish it off the day I am going to be eating it.  The filling can be used for meal prepping.

Let me know if you tried it and what you thought!

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Healthy Chicken Fried Rice Recipe

Why not try this delicious healthier version of chicken fried rice, it is quick to make and is a lot cheaper than your local takeaway.   This healthy chicken fried rice recipe can be kept in the fridge or frozen and so is great for meal prepping.

How to make Healthy Chicken Fried Rice:

This recipe is easy to follow and is one of my much loved comfort foods with an added bonus – it is only 405 calories! See below for ingredients and macro-nutrient information for this healthy recipe.

There is a video for this recipe on my Youtube Channel if you would prefer to watch rather than read!

Healthy Chicken Fried Rice: Recipe Video

This meal is great for those of you wanting a high protein meal thanks to the chicken, egg and brown rice giving it 34g protein in one small meal.  It freezes well or can be kept in the fridge so can be used as a meal prepping recipe.

Ingredients for Healthy Chicken Fried Rice Recipe (1 portion):  

1 tsp Coconut oil (you can use any oil but the Macros will differ)
40g chopped onions
1 Large free range egg
70g raw cauliflower rice (shop bought or home-made)
60g pre-cooked brown rice (I used brown basmati as it is softer than long grain)
30g peas
60g cooked chicken
1 tbsp light soy sauce

Method:

Melt the coconut oil in a small container and use a spoon to drop a small amount into your pan, which should be on a medium heat.
Fry the onion until brown and caramelised, then remove from the pan into a separate bowl.
Whisk the egg and use another small amount of the oil and fry the egg quickly, breaking it up as you go into little pieces.  Remove from the pan and place with the onions.
Use the remaining oil to fry the cauliflower rice for a minute before adding in your cooked brown rice.
Add in the peas and fry until the cauliflower has softened but not for too long as it will go mushy if you let it steam or cook for too long.  Keep stirring at this point.
Add in the chicken, followed by the onions and egg.
Mix together and then add your soy sauce, serve and enjoy!

Macros for one portion:
405 kcal
33g Carbs (5g sugar)
15g fat
34g protein

I hope you enjoyed this healthy chicken fried rice recipe, of course you can multiply the ingredients to make a lot more and then split into portions for meal prep, it keeps well in the fridge for a couple of days; it even freezes well.

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Healthy Chicken Chow Mein Recipe

If you’re craving Chicken Chow Mein and are thinking of heading out to your local takeaway, I urge you to try this healthy chicken chow mein recipe, a quick and healthy takeaway recipe that will be kinder on your pocket and your waistline, plus you can definitely eat it more than once a week!

How To Make Healthy Chicken Chow Mein Recipe:

My recipe for Healthy Chicken Chow Mein is quick to make and cheap at around £1.50 per portion.  Not only is it healthy and cheap but it is a high protein meal with 27g per portion.  All ingredients featured are from budget supermarket, Aldi, which is where I do my weekly shop and why the price per portion is so low.  You should be able to find all of the ingredients at your local Supermarket, no need to get any fancy sauces or go to any specialist shops.

Did I also mention how easy this recipe is?   If you want to see me make it, click the link below or visit my Youtube Channel where I have videos for all of my healthy recipes.

Healthy Chicken Chow Mein: Recipe Video

Ingredients for sauce (makes 3 portions):

50ml boiling water
1/2 chicken stock cube
1/4 tsp garlic granules (or you could use garlic puree)
1/4 tsp ground ginger
3 tbsp light soy sauce
1 heaped tbsp cornflour (cornstarch)
200ml cold water

Method for Sauce:

Firstly ensure you have a container with a tight lid as you are going to be shaking it!
Dissolve the half stock cube in the boiling water in your container and stir until dissolved.  leave to cool before adding the other ingredients (the sauce only goes in towards the end of cooking time, so prepare your veg and begin to cook whilst waiting).
When cooled, add in the garlic granules, ginger and soy sauce.
Stir together before adding in the cold water.
Now add in the cornflour, fit the lid tightly onto the container and shake to mix.
The sauce will separate when standing so shake well again before adding into the pan.

Ingredients for Healthy Chicken Chow Mein Recipe (1 portion):

1/2 tsp coconut oil (or your preferred frying oil)
30g sliced onion
50g sliced mushrooms
50g sliced carrot
50g sliced broccoli
100ml boiling water
85g sliced cooked chicken breast
1/2 portion medium or fine dry egg noodles

Method for main dish:

If you are using raw chicken, cook it separately before you begin the following steps.
Melt the coconut oil in a frying pan on a medium heat.
Add in the onions and fry for 2 minutes.
Add in mushrooms and fry for a further 2 minutes until browned.  Add in the carrot and broccoli and pour over 100 ml boiling water.  Stir and place a lid on the pan or use a metal tray to place on top, allowing the vegetables to steam.
Cook this way until the broccoli has turned bright green, then remove the lid.
Boil your noodles at this point in a separate pan.
When your vegetables are cooked to your liking, add your cooked chicken into the pan with the vegetables and then it is time to add the sauce.
Shake the container well and pour in 1/3 of your sauce (one portion).
Mix together and cook until the sauce bubbles and becomes thicker, then turn down the heat to low.
Check your noodles are cooked and then drain them before adding into the pan, stirring into the vegetables and sauce.
Turn off the heat, serve and enjoy!

Macros for one portion including sauce:

393 kcal
54g carbs (7g sugar)
7g fat
31g protein

If you want to cut down the carbs slightly in this recipe, or you don’t like noodles, you can replace the noodles with 80g sweet potato:

310 kcal
41g carbs (10g sugar)
6g fat
27g protein

Or if you really want to cut down on the carbs, you can replace the noodles with 80g spiralised corguette (zucchini):

257 kcal
26g carbs (6g sugar)
6g fat
27g protein

I hope you enjoyed this healthy chicken chow mein recipe, it is one of my favourites and fits well into my diet plan and the ingredients can be prepared in advance so it is perfect for prepping and storing in the fridge for a quick lunch or evening meal.

Check back for upcoming recipes and meal prepping ideas and also go to my Youtube Channel where I have a video for each of my healthy recipes.

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