Jambalaya

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By Meredith West

Fresh

  • 2 cups frozen seasoning blend
  • 5 cloves garlic chopped
  • 3 medium tomatoes, chopped
  • 3 bell peppers, chopped in large pieces
  • 2 packs raw chopped/riced cauliflower
  • 1 bunch celery, chopped
  • 1 pack turkey sausage, sliced
  • 3 chicken breasts, cooked chopped or shredded.

Pantry

  • 1 can Rotel (tomatoes and chilis)
  • 2 cups basmati rice
  • 1 quart chicken bone broth

Directions

  1. Preheat oven to 350.
  2. In a large Dutch oven or other oven safe pot brown sausage and set aside.
  3. Sauté cauliflower rice in same pot with 1 tbsp garlic or regular olive oil a pinch of salt and some pepper. Pour out and set aside with the sausage.
  4. Sauté seasoning blend, garlic, tomatoes, celery, and bell pepper. Season mixture with salt and pepper. Cook for 10 min or until very little liquid remains and veggies are soft.
  5. Add cauliflower, sausage, chicken, 1 1/2 c rice, can of rotel, and quart of chicken bone broth. Bring to a boil. Put lid on Dutch oven and transfer to preheated oven.
  6. Bake 1 hour or until rice has absorbed most of the liquid.
  7. Serve topped with green onion and hot sauce of your choice!

Note: this makes at least 10-12 large servings! This should freeze fine and be a perfect emergency freezer meal. If rice gets to thick or sticky add some extra broth or stock to thin it out.

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Coconut Balsamic + Chipotle Olive Oil

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With summer just beginning, the J. Olive Co. Coconut White Balsamic will bring out the natural sweetness in fruit like pineapple and strawberries (think Coconut Rum soaked fruit!), and even bell peppers and onions.  I decided to pair it up with the Chipotle Olive Oil for a subtle heat, but not too much to set your mouth on fire. In true CK fashion, these recipes use a lot of the same ingredients. Make sure you have chili powder, garlic powder, onion powder, kosher salt and lime juice. The recipes are super simple, but pack a bunch of flavor! Now lets begin with my favorite of the bunch!

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CK Meal Prep: 3 Recipes in 20 Minutes!

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Crockpot Gyro SteakCK Veggie SoupChicken Parm Bake

Download a complete menu, recipes and grocery list. I also included some extra meals to think about, as well as a sample day of food using the plan. I hope this helps all you new meal-preppers out there!

PDF Download: Crockpot Gyro Steak • CK Veggie Soup • Chicken Parm Bake_GroceryListRecipes_PDF

CK Super Soups!

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When the weather starts to get cooler (or in South Mississippi it gets cooler and hot all in the same day), we start wanting to pull out the sweatshirts a get cozy! It’s soup season!

At Clean Kitchen, we like to get a lot of bang for our buck when it comes to the food we eat. One way to really amp up the nutritional profile of a soup is to use real-deal bone broth. No, not the box stock or broth you can buy at the store. Bone broth has become pretty popular and for good reason, it is LOADED with nutrients and minerals that only comes from the slow cooking of the bones.

But before you turn your nose up at the thought of drinking bone broth hear me out. This is what your grandmothers and great-mothers used in their stocks for soups back in the day. You know the whole “eat chicken noodle soup when you sick idea?” Well, that is actually when people used bone broth for their soups. Nowadays the canned stock kind doesn’t have anything remotely close to the nutrients of bone broth soups and will not help you kick that nasty cold!

If you need a little more information on the healing powers of bone broth, check out this article. And if you are interested in learning how to make you own bone broth it is pretty simple. Check out my first experience making bone broth and the recipe I used here! Otherwise grocery stores like, Corner Market in Hattiesburg do sell Bone Broth!

If you can not find bone broth, these soups will work with regular stock and taste just fine.

The nutritional profile will change though. Just use what ever you have because these soups are AMAZING with either. Click on the links below for the recipes!

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My First Bone Broth

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Bone broth is getting super popular. I’ll admit, I never really gave it much thought until recently when a Clean Kitchen client, Carly, asked me if I had any good soup recipes. Carly was in the middle of the CK 12 Week Challenge and about to have a procedure where her recovery required her not to eat solid food for 2 weeks! Talk about a doozy right smack in the middle of her 12 Week Challenge. It was just what I needed to to get inspired. Carly, just so you know, you inspired me to think outside my comfort zone and dig a little deeper into making clean eating work, even when faced with a “mush diet.”

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Spicy Bean Chili

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This one was inspired by all the non-meat-loving-women out there. You are not necessarily “vegetarian,” but you could claim it based off of the fact you just do not like to eat meat. Like my mother! This is not a vegetarian soup because I use beef bone broth in it and is the key source of protein in this soup. Beans are also packed full of protein and fiber. If you are one of those I-could-be-a-vegetarian-but-I -still-eat-animal-stuff-people, then this soup is for you. You can also add 1 pound of ground meat to this if you are not opposed to eating animal meat 🙂

Prep time:

5 minutes – no meat

10 minutes – cooking meat before adding to crock pot

Cooking time: 2 hours

Servings: 6 servings

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Lasagna Soup

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No this does not have pasta in it, BUT if the kiddos wanted it (or even you), just throw in some whole wheat pasta and call it a post workout meal! This has all the flavor of lasagna but is way easier to make. This is basically the Clean Kitchen Spaghetti Sauce recipe with an extra 4 cups of broth added to it and a special cheese mixture to dollop on top.

Prep time: 5 minutes

Cook time: 20 minutes

Servings: 5 servings

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Egg Drop Soup

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This might be the fastest meal ever. And it packs some great vitamins and minerals using chicken bone broth, and boost the protein to 24 grams! Best thing is it’s a one serving meal. In a bind for what to make for dinner or quick lunch? This comes together so fast, with a few ingredients.

Prep time: 5 minutes

Cook time: 5-7 minutes

Servings: 1 serving

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