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Souper Salad Meal Prep – Chicken Chowder & Kale Salad

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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Cheap Chicken Chowder

Ingredients

soup and salad meal prep - kale salad with chicken chowder

Ingredients for 4 servings

  • 3/4 lb cooked white chicken meat, pulled apart or chopped
  • 1 tablespoon olive oil
  • 2/3 cup onion, chopped
  • 1 celery stalk, chopped
  • 1 tablespoon fresh rosemary, chopped (OR 1 1/2 teaspoons dried rosemary)
  • 3 sprigs fresh thyme (2 teaspoons dried thyme)
  • 2 cups no-salt added chicken broth (or stock)
  • 1 can (13.5 fl oz) lite coconut milk
  • 10 oz raw cauliflower florets
  • 3/4 cup frozen corn
  • 3 tablespoons arrowroot flour
  • 1/2 cup (white) shredded cheddar, optional
  • sea salt & pepper to taste
Steps
  1. Set a skillet on medium heat.  Once hot, add oil, onion, celery, rosemary and thyme.  Stir and cook until the onions turn slightly brown and the oil is fragrant, about 3 – 5 minutes.
  2. Pour in the chicken broth and lite coconut milk.  Bring to a light simmer, then add raw cauliflower florets and chopped chicken.  If you’re in a pinch for time, you can use frozen cauliflower but just add that at the END of the recipe along with the corn.  You’ll cook long enough to thaw and cook the cauliflower through.  Stir, reduce the heat to low-medium, then cover and cook for about 15 minutes.
  3.  Fold in the frozen corn.  In a small bowl, add a few tablespoons of the broth to arrowroot starch, stir it up then add to the chowder.  Quickly stir, season to taste with  sea salt & pepper and then remove from the heat to slightly cool and thicken.
  4. If desired, top off individual servings with cheddar cheese.

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Calories
404
Protein
35
Fat
19g
Carbs
17g
Sodium
Fiber
1g
Sugar
5g
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Kale Salad with Peanut Dressing

Ingredients

soup and salad meal prep - kale salad with chicken chowder

Ingredients for 4 servings

  • 3 cups shredded kale
  • 1 cup shredded (red) cabbage
  • 1 (red) bell pepper, chopped
  • 1/3 cup shredded or matchstick carrots
  • Dressing
    • 3 tablespoons peanut butter (or your choice of nut/seed butter)
    • 2 tablespoons lite coconut milk
    • 1 tablespoon water
    • 1 tablespoon rice vinegar
    • 1 tablespoon agave (or honey)
    • 1 tablespoon sriracha
    • fresh lime to taste
    • red pepper flakes for garnish and added heat
Steps
  1. In a large bowl, toss the ingredients together for the salad.
  2. In a small bowl, mix together the ingredients for the dressing.  Season to taste with sriracha, water, vinegar and lime.  Separate the dressing into 4 small containers.
Calories
152
Protein
6g
Fat
7g
Carbs
18g
Sodium
Fiber
5g
Sugar
10g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.