Crockpot Ground Chicken and Vegetable Soup

2 lbs of ground lean chicken
1 cup of chopped carrots
1 cup of chopped celery
½ cup of chopped onion
2 tsp of garlic powder
1 tsp of basil
1 tsp of oregano
1 tsp of thyme
½ tsp of dill
Salt and pepper to taste
6 cups of low sodium chicken or vegetable broth

 

1.     Season chicken with salt and pepper and brown in a medium-high pan

2.    Once browned add all ingredients including the chicken into the Crockpot

3.    Cool on low for 7-9 hours or on high for 4-6 hours.

Nutrition Facts
Servings: 6
Amount per serving
Calories	257
% Daily Value*
Total Fat 9.5g	12%
Saturated Fat 3.1g	15%
Cholesterol 107mg	36%
Sodium 957mg	42%
Total Carbohydrate 5.1g	2%
Dietary Fiber 1.2g	4%
Total Sugars 2.5g
Protein 36.1g
Vitamin D 0mcg	0%
Calcium 34mg	3%
Iron 2mg	11%
Potassium 342mg	7%

 

Currant Berry Oat Muffins

1 cup of unbleached white flour
½ cup of whole wheat flour
1 cup of old fashioned oats
1 cup of dried currants
1 tsp of baking powder
½ tsp of baking soda
½ tsp of salt
1 ½ cups of milk
1/3 cup of maple syrup
3 tbsp of Epicure’s Summer Berry Dip Mix
3 tbsp of oil
1 egg

1.     Preheat oven to 350 degrees.

2.    Mix together dry ingredients ( first seven including currants)

3.    In another bowl mix remaining ingredients with a hand mixer.

4.    Add dry ingredients to wet ingredients and mix gently until moistened.

5.    Line muffin tin and fill ¾ full. (makes about 15-18)

Nutrition Facts
Servings: 15
Amount per serving
Calories	171
% Daily Value*
Total Fat 4.6g	6%
Saturated Fat 0.9g	4%
Cholesterol 13mg	4%
Sodium 135mg	6%
Total Carbohydrate 28.6g	10%
Dietary Fiber 2.7g	10%
Total Sugars 8.8g
Protein 4.5g
Vitamin D 1mcg	6%
Calcium 59mg	5%
Iron 2mg	8%
Potassium 141mg	3

 

Online Epicure Party!

Are you in Canada?

Join me in my first online Epicure Selections Party on Saturday November 3rd!  Grab a glass of wine, get in your PJ's and browse the online catalog.  Then send me an email or message to place your orders!  All orders MUST be in by Sunday November 4th at 9am (pacific time).  This is a great opportunity to get in some Holiday shopping and not even leave the house!

If you have a facebook account you can join the party at http://www.facebook.com/events/358096374283346/

If you don't have facebook that's OK!  Just send me an email at victoriafamilymeals@hotmail.com

Check out the catalog at http://nicolehietamaa.myepicure.com/

You are never required to buy anything!

Epicure Selections

I am so excited to share that yesterday I became your Independent Epicure Consultant! I can have your orders shipped in Canada if you are not in the Greater Victoria area.

Please join me on Facebook and like my page for updates on sales, online parties and to order fabulous products.
http://www.facebook.com/NicoleHietamaaEpicure

Please come and check out my website to browse through products or contact me for orders.
http://nicolehietamaa.myepicure.com/

I look forward to sharing a product I believe in and feed my family!

Banana Coconut Oat Muffins

½ cup of unbleached white flour
½ cup of whole wheat flour
¾ cup of old fashion oats
½ cup unsweetened coconut
1 tsp of baking powder
½ tsp of baking soda
½ tsp of salt
¼ cup softened butter or margarine
1 cup of brown sugar
1 egg
1 cup of sour cream or plain yogurt
1 tsp of vanilla
1 cup of mashed banana (about 3 bananas)

1.     Preheat oven to 350 degrees.

2.    Mix together dry ingredients ( first seven)

3.    In another bowl mix remaining ingredients with a hand mixer.

4.    Add dry ingredients to wet ingredients and mix gently until moistened.

5.    Line muffin tin and fill ¾ full. (makes about 12-15)

6.    Bake for 20-25 minutes

Nutrition Facts
Servings: 12
Amount per serving
Calories	195
% Daily Value*
Total Fat 6.3g	8%
Saturated Fat 2g	10%
Cholesterol 15mg	5%
Sodium 218mg	9%
Total Carbohydrate 31.3g	11%
Dietary Fiber 2.6g	9%
Total Sugars 15.4g
Protein 4.5g
Vitamin D 1mcg	6%
Calcium 73mg	6%
Iron 2mg	9%
Potassium 194mg	4

 

Coconut Curry Prawns

1 lb of prawns, peeled
1 tsp of oil
4 green onions, whites and greens separated, chopped
1 tbsp curry paste (2 if you love it SPICY, we use Patak’s Mild Curry Paste)
2 cloves of garlic, crushed
1 can of coconut milk
2 tsp of fish sauce
2 tsp of lime juice
1 cup of bean sprouts
1 cup of bok choy
1 sweet pepper, sliced into thin strips
 

1.     In a large pan, heat oil on medium-high heat. Add green onion whites and curry paste , cook for 1 minute.

2.     Add prawns and garlic, stir and cook about 2-3 minutes.

3.     Add peppers, bean sprouts and bok choy, stir and cook for 2 minutes.

4.     Add coconut milk, fish sauce, limejuice and mix well. Cook until prawns and are cooked through.

5.     Remove from heat, mix in remaining green onion.

6.     Enjoy on rice or rice noodles. (you could even eat it like a soup)

Nutrition Facts
Servings: 4
Amount per serving
Calories	258
% Daily Value*
Total Fat 10.6g	14%
Saturated Fat 5g	25%
Cholesterol 239mg	80%
Sodium 526mg	23%
Total Carbohydrate 11.5g	4%
Dietary Fiber 1.1g	4%
Total Sugars 2.6g
Protein 29.4g
Vitamin D 0mcg	0%
Calcium 149mg	11%
Iron 1mg	7%
Potassium 460mg	10%

Refried Bean and Pumpkin Enchiladas

2 cans of refried beans (395ml each)
1 cup of puréed pumpkin (cooked fresh or canned)
1 ½ cups of salsa (your favorite)
1 ½  tsp of  cumin
1 tsp of oregano
1 cup of grated sharp cheddar
8 - 10 tortilla shells

Topping
2 table spoons of green onion or chives

¼ cup of salsa
¼ cup of grated cheese
 

1.     In a large pan heat refried beans, pumpkin, salsa, cumin and oregano on medium heat until heated through about 10-15 minutes. Stir often.

2.    Add grated cheese and mix.

3.    Remove from heat and let cool enough to handle.

4.    Preheat oven to 350 degrees.

5.    Take about 1/2 cup of bean mixture for each tortilla and roll then place in baking dish. Will make about 8-10 enchiladas.

6.    Cover enchiladas with remaining salsa, cheese and green onions and bake for 35-40 minutes.

Nutrition Facts
Servings: 4
Amount per serving
Calories	564
% Daily Value*
Total Fat 23.4g	30%
Saturated Fat 13.4g	67%
Cholesterol 43mg	14%
Sodium 2005mg	87%
Total Carbohydrate 63.9g	23%
Dietary Fiber 11.6g	42%
Total Sugars 6.1g
Protein 24.8g
Vitamin D 1mcg	4%
Calcium 528mg	41%
Iron 6mg	31%
Potassium 448mg	10%