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I am so glad that Cristina from the Healthy Living Lady website is back today! Without people like her, I would be so lost and confused about where to start when it comes to healthy food substitutions!
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Now that I’ve shared some simple substitution tips with you last week, I wanted to show them in action! I’ve redone a typical meal that calls for some unhealthy ingredients. You’ll see that with a few changes you can make your recipes healthier, but still yummy!
Chicken and Rice in a Crock-Pot
Here is the original recipe:
1 tablespoon vegetable oil (120 calories, 14g Fat,)
1 tablespoon margarine (87 cal, 10g fat (2g Trans Fat), 98g sodium)
1lb chicken skin on, (500 cal, 27g fat)
1/2 cup onion finely chopped (34 cal)
1 can condensed cream of mushroom soup, undiluted (250 Cal, 15g fat, 2175mg sodium)
1 cup water
3/4 cup white rice (483 cal, 0.8g fat)
1/2 teaspoon salt
1/2 teaspoon chili powder
1/4 teaspoon pepper
1/4 teaspoon paprika
Place all ingredients in the crock-pot and cook for 4-6 hours.
Fat: 66.8g.
Calories: 1474
Sodium: 2273mg
New Recipe
1 Tbs. Extra Virgin Olive Oil (133 cal, 14g. fat (good fat)
1lb chicken breast, boneless and skinless, cut into cubes (256 cal, 2.9g fat)
1/2 cup onion finely chopped (34 cal)
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom soup (175 cal, 5g fat, 1025 g sodium)
1 cup water
3/4 cup brown rice (Brown rice has nutrients that white rice does not) (436 cal, 3.2 g fat)
1/2 teaspoon sea salt
1/2 teaspoon chili powder
1/4 teaspoon pepper
1/4 teaspoon paprika
Fat: 25.1g
Calories: 1034
Sodium: 1025mg
If you add it all up, the redone recipe will save you 41.7g Fat, 440 calories, and 1248mg sodium.
With a few simple switch outs, you won’t even realize that your meal is healthier for you!
If you would like more info on food substitutions:
Healthy Food Substitution Chart
LIVESTRONG
Mayo Clinic
If you would like more info about using whole wheat:
Whole Wheat Primer
Eat Grains
If you would like more info about using Agave Nectar:
3 Fat Chicks
All About Agave
PIEces Zine
If you would like to follow Cristina and get even more great ideas about eating healthy, you can visit her website at: www.healthylivinglady.com.
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I love the recipe. Just joined weight watchers to cook healthy for family. My parents live with us and dad has diabetes. Thanks I am hooked .
Hello
Sorry did not know where to post. I just wanted to say that I am finding your blog so beautiful !!! (template) I guess you have asked a graphiste to do it for u ?
Anyway, very nice indeed (I am jealous 😉 )
Kiss from France !
Nat
I like using whole wheat flour as it helps with my diabetes blood sugar not spiking.
i am so thrilled to see a slow cooker recipe, always up for a new one of those!
I agree with using olive oil – I use it often! But canola oil is also a beneficial oil and good to use if you don’t want the flavor of olive oil.
I also use boneless, skinless chicken breasts often. I buy it on sale so I always have some in the freezer.
I do disagree with those who insist on substituting white rice with brown. While brown rice does contain fiber, white rice is excellent for the digestive system which is why it is one of the few foods that are recommended to eat after an intestinal illness. If you prefer the taste of brown rice, fine. But if you don’t, white rice still has excellent benefits.
Yum! Looks good!
I forgot about my crock pot! Gotta break it out again for this. I think my huz will really like it — the revised/reduced version that is. Thanks!
Great recipe re-write. I can’t wait to try the new recipe.
Looks delicious. I substiuted whole wheat pasta for white pasta in a dish last night and you couldn’t even taste the difference.
I’m always looking for healthier versions of our favorites! Thanks 🙂
I love anything crock pot – I just dug my old OLD one out and have really enjoyed the stress free meals coming out of it!
The Chicken and Rice Crock Pot Recipe sounds yummy! Trying to get on a better food track for our family. It can be easy to fall back to the easy and non-healthy foods…
I love the concept of this blog! You can still make really yummy and comfort-like food with all healthy ingredients!
Thanks! That’s what I’m saying…get your whole family to eat healthy without “Dieting”
I love this!!! This is kind of what we do at home: we look at a pre-packaged processed meal-in-a-bag and then we buy the fresh ingredients to make it! It’s so nice to have options even if you have to mix and match both of these recipes for the ingredients you have on hand. LOVE!
i made her choc. chip chewy cookies very good.. I am glad she is back today… yum
Thanks! I’ve been told to leave dessert recipes alone unless they are really good…that was a really good one. Check back on healthylivinglady.com for more recipes each week!
that sounds yummy 😛
It is so easy to make little tweaks to our everyday recipes to make ourselves and our families more healthy. Thanks for sharing!
Yet another example of why eating “healthy” does NOT have to be flavorless and boring. Thanks!
Love this post. Always great to have some help with the substitutions!