Muffins

Orange, Flax and Bran Muffins

43

These have everything in them but the kitchen sink, and all of it healthy! I find one of these as a morning snack at work holds me right till lunch. They are dense and full of fiber and have a lovely orange flavor.

24
1 1/2 cups oat bran
1 cup natural wheat bran
1 cup ground flax seed
1/2 cup whole flax seed
1 cup flour
1/2 cup raw sunflower seeds
1 TBsp baking powder
1/4 tsp salt
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg or allspice

2 whole oranges, one peeled and sectioned, the other unpeeled and washed then sliced into quarters
1 cup brown sugar
1 cup buttermilk (or 1 TBsp white vinegar and fill the 1 cup measure up with milk to make your own)
1/2 cup canola oil
2 eggs
1 1/2 cups raisins
Preheat oven to 375. Oil muffin tins (24) In a food processor or powerful blender, combine oranges (including the unpeeled one), brown sugar, buttermilk, oil and eggs. Blend until smooth and set aside. In a large bowl, mix together oat bran, wheat bran, flax seed, flour, baking soda and powder, salt, cinnamon and nutmeg. Pour orange puree mixture into the dry ingredients and stir until smooth. Add raisins and stir. Fill well-greased muffin tins 3/4 full. Bake for 18-20 mins or until a wooden toothpick inserted in center comes out clean. Makes 24 regular sized muffins.
Nutritions

Calories
208

Sodium
95mg
3% DV

Fat
8g
13% DV

Protein
4g
8% DV

Carbs
31g
10% DV

Fiber
5g
20% DV

A pot of homemade Chicken and Rice Soup is a cozy farmhouse favorite! Made from scratch with tender chicken breasts, fresh vegetables and white rice, it's a nourishing meal that will warm you from the inside out. Add biscuits, dinner rolls, or a crusty loaf of bread to complete the satisfying, easy dinner on a chilly day.

2 bone in skin on chicken breasts
1 T canola oil
1/2 c finely diced onion
1/2 c finely diced celery
1/2 c finely diced carrots
1 clove minced garlic
1 bay leaf
2 t minced fresh thyme
2 t minced fresh rosemary
8 c chicken stock
4 c cooked white rice
2 T chopped fresh parsley
1 T fresh lemon juice
12 cups
  • Pat chicken dry with paper towels and season with salt and pepper on all sides.
  • Heat oil in a large Dutch oven or soup pot over medium-high heat until shimmering. Add the chicken and cook...
    See the full directions on my site
Nutritions

Calories
7467

Sodium
8299mg
345% DV

Fat
81g
125% DV

Protein
269g
538% DV

Carbs
1348g
458% DV

Fiber
59g
238% DV

Tuna Noodle Casserole

447

Family friendly Tuna Noodle Casserole made with a simple cheddar cheese sauce and crunchy buttery Parmesan panko breadcrumbs,

Tuna Casserole:
8 ounces wide egg noodles
5 tablespoons butter (unsalted)
5 tablespoons flour
2 1/2 cups milk (2%)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon sea salt
1/2 teaspoon fresh ground black pepper
1 teaspoon dried parsley
1 cup shredded sharp cheddar
1 cup shredded white cheddar
2 pouches tuna in water
1 cup frozen baby peas
Crumb Topping:
1/2 cup panko breadcrumbs
2 tablespoons butter melted
2 tablespoons grated Parmesan
1/2 teaspoon dried parsley
6
Nutritions

Calories
517

Sodium
605mg
25% DV

Fat
30g
46% DV

Protein
20g
41% DV

Carbs
38g
13% DV

Fiber
4g
18% DV
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