italian chicken sausage & vegetable soup

Italian Chicken Sausage & Vegetable Soup | anutritionisteats.com

Back when we lived in Minnesota, soups were a regular lunch rotation while I suffered through winters.

Now that winter = 60 degrees, I find myself forgetting to make soups and stews, always waiting until it “cools down just a bit more.” Well, no more. I figured that since my office always feels cold, there’s no reason to wait until it cools down.

Italian Chicken Sausage & Vegetable Soup | anutritionisteats.com

The (very hot!) day I decided to make this soup, I watched Giada make a Vegetable & Barley Soup and I took two things from the episode: 1) Use a parmesan rind to help flavor soup (which I’ve always meant to do) and 2) Use the sausage as a topping instead of letting it simmer in the soup.

Like any good lunch or dinner – it’s healthy and tasty!

italiansausagesoup3

I wanted the soup to be full of vegetables as well as a good source of protein and fiber. So it’s simple. Fill the soup with tender-crisp vegetables and throw in some chicken sausage for a protein boost, it’s a filling combo. It happens to be gluten-free and paleo, if you’re into those things!

Italian Chicken Sausage & Vegetable Soup
Author: Emily Dingmann
Prep time:
Cook time:
Total time:
Serves: 8 servings
Ingredients
  • 3 Tbsp olive oil
  • 1 large onion, chopped
  • 4 cloves garlic, minced
  • about 1 heart of celery (2 cups chopped)
  • about 1 pound of carrots (2 cups chopped)
  • 10-12 cups of chopped kale
  • 6 cups chicken broth
  • 2 cups water
  • 28 oz can diced tomatoes
  • parmesan rind (optional)
  • 12 oz italian chicken sausage
  • salt & pepper
  • parmesan cheese (optional)
Instructions
  1. Heat 2 Tbsp of olive oil in a large pot.
  2. Add onion and sauté for a few minutes.
  3. Add garlic, celery and carrots and sauté for another 5 minutes.
  4. Add kale, broth, water, tomatoes and parmesan rind and simmer for about 35-40 minutes.
  5. While soup is cooking, thinly slice chicken sausage in half lengthwise and then chop.
  6. Heat remaining 1 Tbsp of olive in in medium pan and sauté about 3-4 minutes, until brown, set aside.
  7. To serve, top serving of soup with chicken sausage and parmesan cheese if desired.
Calories: 370 Fat: 17 grams Carbohydrates: 35 grams Fiber: 10 grams Protein: 25 grams

 

healthy lunch ideas

Healthy Lunch Ideas | anutritionisteats.com

Do you love packing lunches as much as I do? (I’m kidding, that’s not a real question.)

I love cooking, but prepping lunches? Not one of my favorite things to do. And I get the feeling that those of you who pack lunches day in and day out get sick of it real quick as well. And it’s totally understandable – it takes a ton of planning, prepping and energy to pack lunches every day.

When I think of the goal of this little website of mine, it’s to provide simple, delicious and healthy inspiration to eat well. For kids, for adults and for everyone in between. With that in mind, these healthy lunch ideas are suitable for the entire family, and I kept them as easy as possible.

Healthy Lunch Ideas | anutritionisteats.com

Ideally, each lunch (and meal for that matter!) should consist of a protein, vegetable and whole-grain or starch component. The fruit and treat are optional, but may help you score good lunch cred! Portion size will depend on the size of the human. :)

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Protein | deli meat, cheese cubes, hard boiled eggs, edamame, beans, cottage cheese, greek yogurt, nut or sun butter, grilled or leftover meat, tuna or egg salad, smoothie (frozen in molds), meatballs, frittata, cheese quesadilla, grass-fed hot dogs

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Vegetables | carrot sticks, grape tomatoes, lettuce wraps, cucumber slices, roasted vegetables, red pepper strips, snap peas, coleslaw, sautéed zucchini, steamed broccoli, roasted cauliflower

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Fruits | berries, apple slices, orange segments, grapes, melon chunks, sliced kiwi, mango

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Whole-Grains (or Starch)| crackers, pasta, bread, popcorn, tortillas, pita bread, mini bagel, waffles, pancakes, english muffin, focaccia, cereal, baked oatmeal, cinnamon raisin bread, cubed sweet potato, roasted squash, mashed potatoes, potato pancakes, sweet potato fries

Healthy Lunch Ideas | anutritionisteats.com

 

 

 

 

 

 

Healthy Lunch Ideas: Treats | fruit leather, whole-grain cookies, mini-muffins, trail mix, dried fruit, granola bars

Want More? I rounded up 225+ lunch box ideas here.

Dealing with Food Allergies? Healthy Alternatives for Food Allergies.

Helpful Products: these products might make packing lunch a little easier and a little more fun! The popsicle molds are great for filling and freezing with healthy smoothies (add some greens!) and the baking cups are helpful for keeping foods separate in bento-box style lunch containers.

Healthy Lunch Ideas | anutritionisteats.com

LunchBots Quad Container | Silicone Popsicle Molds | Silicone Baking Cups | Laptop Lunches Bento Buddies *affiliate links

What do YOU pack for lunch?

 

curried chicken salad

It’s officially lunch week over here. A few weeks ago, we had breakfast week and I guess that means dinner week should be next! We’re starting things off with a superb curried chicken salad (it’s perfect over greens and easily made ahead of time) and later this week, I’ll be sharing a ton of ideas on what to pack for lunches – ideas designed for both kids and adults!

So the curried chicken salad.

Chicken Curry Salad | anutritionisteats.com

The location of my office? It’s a good one. (Except that the four mile drive can take 30-40+ minutes on a bad day!)

It’s a few blocks away from one of my favorite lunch spots, Clementine (I’ve created a number of copycat Clementine recipes: whole-grain oat muffins, lentil, beet & goat cheese salad and fall chicken salad) and it’s a few blocks away from my favorite mall in LA. Which is trouble, so I don’t visit the mall that often.

A visit to the mall = a visit to madewell = spending too much money. So I just avoid it all together, as much as humanly possible.

Chicken Curry Salad | anutritionisteats.com

In addition to some great stores, this mall has an incredible food court. It’s honestly the best food court EVER! I normally stick with the same greek salad, but recently I branched out and had lunch from Coral Tree Cafe.

They make a classic curried chicken salad, served over greens. So perfect. I had to have it every day for lunch the following week. The curry sauce is creamy and so flavorful, but the raisins make this salad. I am not normally a raisin fan, but in this version, they are the sweet bite this salad needs.

Chicken Curry Salad | anutritionisteats.com

Chicken salads are a favorite of mine because they can be made ahead of time and served with a simple salad for a healthy, protein-packed and easy lunch. And curried chicken salad just might be my favorite of the bunch. A hint of spice, a touch of exotic and a little excitement to 1pm on Wednesday.

Curried Chicken Salad
Author: Emily Dingmann
Prep time:
Cook time:
Total time:
Serves: 4
Ingredients
  • 1 1/2 pounds boneless, skinless chicken breast (about 3 breasts)
  • 3/4 cup reduced-fat mayonnaise
  • 1 Tbsp white wine vinegar
  • 1 Tbsp water
  • 2 Tbsp curry powder
  • 1/2 tsp salt
  • 1/3 cup diced carrots
  • 1/3 cup diced cucumber (remove seeds)
  • 1/3 cup diced red onion
  • 2/3 golden raisins
Instructions
  1. Cook chicken breasts as desired and let cool and chop into small pieces. (I poached mine, [url href=”http://www.thekitchn.com/how-to-poach-chicken-breasts-cooking-lessons-from-the-kitchn-28367″ target=”_blank”]directions here[/url].)
  2. Whisk together mayonnaise, vinegar, water, curry powder and salt. Set aside.
  3. Prepare and chop all vegetables.
  4. Toss together all ingredients and chill for at least 1 hour.
  5. Serve with greens, stuffed into a pita or with crackers.
Calories: 316 Fat: 11 Carbohydrates: 13 grams Fiber: 2 grams Protein: 41 grams

 

daily eats: 7.9.14

Oh, hello! Are you surviving the post- long-weekend week of work? My week has been busy (newsletter time at work) so I’m kind of ready for the weekend! You?

workout: 45 minutes walking on treadmill. I’m still really content with low-key exercise, so that’s what I’m doing! Lots of walking, 7-Minute and barre workouts. Every once in a while, I think about signing up for a race so I’ll start running again – and then I decide against it.

beverages: coffee + 1/2 & 1/2, per usual

breakfastblueberry bliss smoothie + a few kale cubes thrown in for good measure!

Daily Eats | A Nutritionist Eats

snacks: almonds + fresh fig. It was my first time trying a fresh fig and I’m still undecided on if I like them or not. The flavor was nice, but the texture was not my favorite.

Daily Eats | A Nutritionist Eats

yoga: 30 minutes of gentle yoga/stretching. One of my coworkers has been leading yoga every Wednesday over lunch and it is such a wonderful break in the day/week.

lunch: romaine + cucumber + kale (last minute addition) salad + my favorite cilantro dressing (trader joe’s!) with tuna + mayo + celery + onions. Lunch was supposed to be served with toasted pita and goat cheese, but the pita was moldy, so I turned it into a snack with crackers instead…

Daily Eats | A Nutritionist Eats

snackscrackers + goat cheese (at work) and a glass of shiraz (not at work).

Daily Eats | A Nutritionist Eats

dinner: I went into dinner not having any clue what it would be because we were headed to house/dog sit. We found some burgers (with cheese) + sweet potato puffs + pickles + onions + ketchup. At least I had vegetables at lunch! (Check out instagram to see the cute pup we watch!)

Daily Eats | A Nutritionist Eats

approximate nutrition stats: 1,898 calories, 104 grams fat (52%), 123 grams carbohydrates (28%), 18 grams fiber, 55 grams sugar, 89 grams protein (20%)

thoughts: Of course I always try to include vegetables at dinner, but it doesn’t always happen. Life goes on! Also, these posts stop me from mindless snacking – Richie was snacking on chips and salsa before dinner but I didn’t want to deal with a picture so I didn’t have any. :)