Southwestern Rice & Bean Salad (THM E)

I started making this salad when my husband and I went vegan a few years ago, and all but forgot about it until recently.  It’s a summer favorite because it can be enjoyed warm or cold, and it requires minimal cooking.

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This salad is mostly raw/no-cook – the only component that requires cooking is the rice. You can use leftover brown rice, or you can cook it fresh. I prefer to cook the rice fresh, because I think the lime flavor soaks best into warm rice as opposed to chilled.

I start by chopping the peppers and onion, and placing it into the bottom of a large mixing bowl.

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I use about 1/3 of a red onion, because I find the flavor to be strong after a while. If you dig raw red onion, you can definitely put more in there.

I enjoy colors, so I use half a red bell and half an orange bell with 1 small finely diced jalapeño (seeds and ribs removed). The jalapeño  does not add a lot of heat – it’s very mild and my kids enjoyed this salad a number of times without being bothered by it.

Once your veggies are chopped, add them into your big bowl and sprinkle with salt and pepper.

Drain and rinse the kidney beans and black beans while the rice cooks. If you enjoy other types of beans (like pinto beans or white beans) you can sub those instead. It’s all about ease!

When the rice is cooked and cooled slightly (not piping hot, but not completely cool) add it right on top of the chopped veggies and squeeze the lime juice over the rice. The rice being warm helps it to absorb the lime flavor easily, and it slightly cooks the veggies. Give it a stir, then add the beans, a big handful  of chopped fresh cilantro, and a little extra S&P.

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And there you have it! A fresh, colorful salad packed with fiber and protein to go with any lean meat or fish.

I love this salad with some grilled chicken – shrimp, cod, or halibut would be fantastic mains as well.

This salad is fit for a big crowd, or as a make-ahead side to go with your E meals all week long.

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Southwestern Rice & Bean Salad (THM E)

  • Servings: 8-10
  • Time: 20 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1/3 medium red onion, finely diced
  • 1/2 red bell pepper, diced
  • 1/2 orange bell pepper, diced
  • 1 small jalapeño, minced (seeds and ribs removed for a mild heat)
  • juice of 2 limes
  • 1 1/2 c cooked brown rice
  • 15oz can black beans, drained and rinsed
  • 15oz can kidney beans or pinto beans, drained and rinsed
  • 1 big handful of fresh chopped cilantro
  • salt and pepper

Directions

  1. Begin cooking the brown rice.
  2. Add the peppers and onion to the bottom of a large mixing bowl, and season with salt and pepper.
  3. When the rice is cooked and warm, add it on top of the vegetables and squeeze the lime juice over top. Give it a big toss.
  4. Add the drained and rinsed beans, cilantro, and a little more S&P then toss again.
  5. Serve at room temperature or chilled alongside any lean protein. Store in the fridge for up to one week.

Easy Greek Tzatziki (THM FP)

Tzatziki is incredibly versatile. Use it as a topping for a burger, salad, or as a dip for meat and veggies. The good news is, it’s also easy to make.

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Tzatziki is refreshing and takes just minutes to make.

I always used 0% fat plain Greek yogurt in my recipe, because you can use it with any THM meal.

For the cucumbers, I like to use hothouse cucumbers as they usually have less water than others. I lightly skin them, cut out the seeds, and finely dice.

Next, zest and juice the lemon. Add the parsley, dill, salt, and pepper and you’re done! Refrigerate for about 30 minutes prior to enjoying, so that the flavors have a chance to come together.

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It is so creamy and delicious! The yogurt has a tang, while the lemon delivers a punch of freshness. The cucumbers are crunchy and refreshing. And the herbs tie it all together with brightness.

It’s perfect on salads, burgers, as an appetizer dipper, or as a sauce for meat and fish.

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Greek Tzatziki (THM FP)

  • Servings: Makes 1/2 cups
  • Time: 5 minutes
  • Difficulty: Easy
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Credit: Erin Murray, My Fling with Food

Ingredients



– 1 1/4 c nonfat plain Greek yogurt
– 1/3 c finely diced hothouse cucumber
– zest and juice of 1 lemon
– 3 Tbsp chopped fresh parsley
– 1 Tbsp chopped fresh dill
– salt and pepper

Directions

  1. Combine all ingredients in a small bowl and refrigerate for at least 30 minutes before serving.
  2. Store in the fridge for up to 1 week.

Creamy Cauli Grits (THM S)

Let me tell you about one of my new favorite sides – cauliflower grits!

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Cauliflower is a super food that can take on many roles – mashed cauliflower, roasted cauliflower, cauliflower steaks, and dairy free Alfredo sauce, just to name a few.

I’ve tried these grits a few times, but this recipe really hit it out of the park. They were creamy, flavorful, and a perfect breakfast or dinner pairing. This recipe actually went with my Southern-Style Shrimp and Grits, but I also ate the leftovers as a lovely breakfast side a few days later.

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The best part is that these come together in under 10 minutes, and all you need is a microwave and a food processor.

Start by roughly chopping a small head of raw cauliflower. Toss it all into your food processor, and pulse until it’s finely minced. [Do not rinse out the raw cauli bits after pulsing. It helps add texture to your grits, so leave ’em.

Place the minced cauliflower into a microwave-safe bowl and cover with heat-safe plastic wrap. No water, nothing added to the cauliflower – just cover it. Throw it into the microwave on high for 6-7 minutes. My microwave is aging, so it generally takes longer whereas newer microwaves will take less time to cook the cauliflower. It won’t be completely soft – it will still have an al dente “bite” to it, but that’s what you want!

Carefully peel back the plastic, then place the (hot!) cauliflower back into your food processor (with the raw bits), add the butter, nutritional yeast, cream cheese, cheddar cheese, a few shakes of hot sauce, and the cream/half and half. Pulse a few more times until the grits are creamy and all the ingredients are incorporated. Season liberally with salt and pepper, and serve right away.

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You won’t believe how easy it is to make these cauli grits. It’s one of those low-maintenance sides you can throw together in minutes while your main dish simmers.

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And can we talk about TASTY?! The texture alone was just dreamy. You hear cauli grits and think, “OK, just more cauliflower mush.” NOPE. They have texture and depth of flavor – you get a little heat from the hot pepper sauce and creaminess from the butter, cream cheese, and sharp cheddar – it’s the perfect balance.

Try these with your low carb breakfast or for dinner (Shrimp and Grits, HAY). They’re perfect any time!

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Creamy Cauli Grits (THM S)

  • Servings: 4-6
  • Time: 10 minutes
  • Difficulty: Easy
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Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 small head of cauliflower, roughly chopped
  • 1/3 c grated sharp cheddar cheese (bagged or fresh grated is fine)
  • 3 Tbsp nutritional yeast
  • 2oz cream cheese
  • 3 Tbsp unsalted butter
  • 2-3 Tbsp heavy cream or half and half
  • 8-10 dashes hot sauce
  • salt and pepper

Directions

  1. Add the raw cauliflower to a food processor and pulse until finely minced.
  2. Place into a microwave-safe bowl, cover with plastic wrap, and microwave on high for 7-8 minutes. (Newer microwaves start on the lower time. Don’t rinse the raw bits of cauliflower out of your food processor.)
  3. Carefully remove the plastic and place the hot cauliflower back into the food processor.
  4. Add the remaining ingredients and pulse to combine. Taste for seasoning, and adjust as needed. Serve immediately.

Blueberry Lemon Breakfast Cake (THM S)

In case you weren’t already aware, blueberry and lemon are best buds. They should always hang out together, because they are a dynamic duo. Sweet blueberries against the tart freshness of lemon – it just doesn’t get any better in my book.

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I call this a breakfast cake, because I more often than not eat this at breakfast or lunch. Really, you can eat it anytime. No one’s going to stop you!

For the dry base of the cake, combine almond flour, oat fiber (not oat flour – there is a difference), whey protein isolate (for a protein kick), baking powder, salt, and Pyure or THM Gentle Sweet. I used both oat fiber and whey for two reasons: 1) I wanted to give the cake a sturdy texture and 2) I wanted to tone down the sometimes aggressive flavor of the whey.

For the wet base, combine the almond milk, vanilla, melted coconut oil, zest of 1 lemon, and juice of 1/2 the lemon.

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Combine the two bowls of ingredients, whisking until there are no lumps.

Next, prepare the blueberries. I used frozen berries, because it’s what I had on hand but you could use fresh if you like. Combine the frozen berries with 1 Tbsp of coconut flour and toss them together.

This helps create a little flotation device for the berries that helps them to stick in the cake batter without sinking to the bottom once the cake bakes. [It is so annoying when that happens!]

Prepare an 8×8 baking dish with coconut oil spray and a square of parchment paper in the bottom.

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Pour the batter in, and bake at 350 for 30-40 minutes.

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As you can see, the top of the cake doesn’t brown as much as the sides. Make sure you look there for doneness first, and check the middle with a toothpick start around 30 minutes of bake time. It’s OK if it puffs a little, it will reduce as it cools and you can (gently) press it back down if needed.

Let the cake cool completely, then prepare the glaze.

Beat together the cream cheese, Pyure or THM Gentle Sweet, lemon juice, and vanilla until the mixture is slightly fluffy. One tablespoon at a time, add the almond milk until the mixture is thick, yet pourable. Pour it right over the top of the cake, letting it go down the sides and wherever it pleases. Just gently spread it with a spatula so that all sides are evenly coated.

Serve immediately, or refrigerate for future use.

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The cake is perfectly moist with tiny bursts of blueberry throughout. The glaze is smooth, velvety, and zesty with the fresh lemon. It’s the perfect breakfast or snack time pick-me-up.

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This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Blueberry Lemon Breakfast Cake (THM S)

  • Servings: Serves 9
  • Time: 1 hour
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Preheat oven to 350.
  2. For the cake, combine the almond flour, oat fiber, whey, baking powder, salt, and sweetener in a small bowl. In a separate bowl, combine the eggs, almond milk, coconut oil, lemon zest and juice, and vanilla.
  3. Whisk the wet ingredients into the dry until there are no lumps.
  4. Toss the blueberries with the coconut flour, then fold them into the cake batter.
  5. Line an 8×8 pan with a square of parchment paper, and spray with coconut oil. Pour the batter into the prepared pan.
  6. Bake at 350 for 30-40 minutes.
  7. Cool the cake completely and make the glaze.
  8. For the glaze, beat together the softened cream cheese, sweetener, lemon juice, and vanilla. When the cream cheese is slightly fluffy, beat in the almond milk 1 Tbsp at a time. The mixture should be thick, but pourable.
  9. Pour the glaze over the cake, and spread it evenly with a spatula. Serve immediately or refrigerate for later.


 

 

Mediterranean Stuffed Mushrooms (THM FP/S)

This warm weather down in Georgia has me cooking up all of the fresh veggies and flavors of summer. These stuffed mushrooms are a tasty side for the family or an impressive appetizer for a whole party.

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These stuffed mushrooms are so easy and flavorful, it’s going to blow your mind.

Start by mincing the tomato, shallot, garlic, and parsley. Season the vegetable mix with the juice of half a lemon, salt and pepper.

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For more of a FP side, add just 1 Tbsp of crumbled feta. For an S, add 2 Tbsp of feta.

Remove the stems of your mushrooms and place them cap-side down on a baking sheet.

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Fill each cap with about a teaspoon of filling. Some will be more or less, based on their size – just pack as much in there as you can, and fill them to the top of the cap.

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Bake at 350 for about 30 minutes. The mushrooms will be softened, but still able to hold their shape.

While they’re still hot, sprinkle with a little bit of parmesan and serve immediately.

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The mushrooms are hearty, while the filling is delicate, zesty, and light.

These are perfect to go alongside some grilled protein, or as a fresh appetizer for a holiday party.

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

Mediterranean Stuffed Mushrooms (THM FP/S)

  • Servings: Multiple
  • Time: 45 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 16oz whole cremini mushrooms
  • 1 Roma tomato, seeded and finely diced
  • 1 shallot, minced
  • 1 large clove garlic, minced
  • juice of 1/2 lemon
  • 1 1/2 Tbsp fresh parsley
  • 1-2 Tbsp crumbled feta* (See Notes)
  • salt and pepper
  • Optional garnish: more fresh parsley, grated parmesan

Directions

  1. Preheat oven to 350.
  2. In a small bowl, combine the tomatoes, shallot, garlic, parsley, lemon, and feta. Season with salt and pepper.
  3. Gently remove the stems from each mushroom, and place them cap-side down on a large baking sheet.
  4. Fill each cap with about a teaspoon of filling. Fill each cap to the brim, as the mushrooms and filling will cook down slightly.
  5. Bake at 350 for about 30 minutes. The mushrooms should be softened, but still able to hold their shape.
  6. While they’re still warm, sprinkle with Parmesan, if using. Serve immediately.
  7. *NOTES: For a FP, use just 1 Tbsp of feta. For an S, use 2 Tbsp.

2-Ingredient Everything Bagel Dip (THM FP)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

You will not believe how ridiculously easy (and tasty) this dip is!

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During my latest trip to Trader Joe’s, they were displaying the Everything Bagel seasoning along with some other seasonal items, and it jumped out at me. The ingredients are very straightforward: onion, garlic, seasame seeds, salt, and poppyseeds. I had some reduced fat sour cream sitting in my fridge at home waiting for a purpose, and *click* purpose found.

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Can a dip really be this easy? YEP.

Mix an entire 16oz container of reduced fat sour cream with about 3 Tablespoons of the Everything Bagel seasoning. If you want to add a little freshness to it, add a fresh herb of your choice: parsley, chives, dill, or scallions. Chop up a few tablespoons, toss it in with your dip and some salt and pepper. That’s it!

Leave it in the fridge for about an hour for the salt crystals to break down and all the flavors have a chance to combine.

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This dip is a THM FP up to about 3 Tablespoons (which would be 4.5g of fat). If you’re enjoying this with an E meal, be sure to watch the other fats in your meal to keep within the limits. There were no carbs in my reduced fat sour cream, so if you’re in S mode you can pile on as much as you like (yay!).

Serve with your favorite crudités: zucchini sticks, celery, cucumbers, grape tomatoes, broccoli, cauliflower, mini sweet peppers, Parmesan Whisps or other cheese crackers.

Throw this together before a party or brunch get together, and all your guests will rave! Or, you know, just throw it together for yourself and you’ll have your own little rave. ^_^

Everything Bagel Dip (THM FP)

  • Servings: Makes 16oz of dip
  • Time: 5 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 16oz container of reduced fat sour cream (mine had 3g of fat per 2 Tbsp, good for S or E)
  • 3 Tbsp Everything Bagel seasoning
  • optional, fresh herb of choice: chives, scallions, parsley, dill, etc.
  • salt and pepper

Directions

  1. Combine all ingredients in a small bowl and refrigerate for one hour before serving.

Sweet & Spicy Paleo Barbecue Sauce (THM FP)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

You are going to love how quick, easy, and flavorful this barbecue sauce is!

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Growing up in the South, with family who knows their way around barbecue, I know barbecue sauce to be a little on the sweet side with a kick.

The ingredients are pretty straight forward, and it only takes about 30 minutes for this to cook down.

This sauce is perfect to throw together as your dinner cooks, or as a make-ahead, because this sauce only gets better with time.

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It’s perfectly dippable or spoonable, and has just the right amount of spice.

Sweet & Spicy Barbecue Sauce (THM FP)

  • Servings: Makes 1 pint of sauce
  • Time: 30 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients


Directions

  1. Combine all ingredients in a medium sauce pot and cook uncovered over medium heat until it reduces by about 2/3 and is slightly thickened.
  2. Serve warm or cool and store in an enclosed container in the fridge for up to 6 weeks.

Low Carb Ranch Pasta Salad (THM S)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

This pasta salad is a quick and easy side dish to make ahead for lunch or dinner – perfect for those busy weeknights!

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If you’ve ever been to a Ruby Tuesdays, you very likely know the pasta salad I’m talking about. Creamy, crunchy, and a little salty from the ham and Ranch.

Growing up in Woodstock, Georgia (which was very small then) Ruby Tuesdays was one of the only sit-down restaurants in our area. When my parents felt like treating us to a dinner out, we usually went there or our favorite Mexican food joint.

My mother loves to tell stories about what a veggie lover I’ve always been (apparently, I used to ask for a breakfast of carrots, celery, and ranch – who’d have guessed?!). So naturally I gravitated toward the salad bar and piled it high. The pasta salad became one of my favorites very quickly.

I haven’t been to Ruby Tuesdays in forever! The last memory I have of going there, I was pregnant with my daughter (which was 5 years ago). So, you can understand my excitement when I found this pasta salad EVEN BETTER than the one at the favored restaurant chain.

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It’s a fantastic use of leftover ham, veggies sitting in the fridge, or those last few Tablespoons of Ranch at the bottom of your jar.

My kids were digging this pasta salad too, even the veggies (that they normally shy away from).

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This salad is creamy, delightfully crunchy, and FRESH. Just look at all those flecks of fresh herbs from the homemade Ranch dressing – gorgeous!

Ranch Pasta Salad (THM S)

  • Servings: 6-8
  • Time: 10 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 8oz Dreamfields Pasta (any short cut variety, I used elbows), cooked (makes about 2 cups cooked pasta)
  • 1 1/2 c finely diced ham
  • 1/3 c frozen peas (don’t worry about thawing or cooking, they thaw very quickly)
  • 1/2 green bell pepper, finely diced
  • 2 Tbsp mayonnaise
  • 2-3 heaping Tbsp Homemade Ranch Dressing
  • salt and pepper

Directions

  1. Combine all ingredients in a large bowl. Cover and refrigerate for 1 hour, and add more mayo and/or ranch if the salad gets too dry.
  2. Store refrigerated for up to 2 weeks.

Low Carb Blender Ranch Dressing (THM S)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

This homemade ranch dressing is so easy to make, you’ll never want to buy bottled again!
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What if I told you homemade ranch was just a turn of your blender away? Well, brace yourselves, because it’s true!

This ranch batch blended beautifully in my Ninja blender, and it only took a few minutes.

This recipe makes about 1 1/2 cups of salad dressing, however you can stretch it a little further. My dressing tends to thicken after refrigeration, and the flavor will intensify, so you can thin it out with a little half and half, almond milk, or water if you prefer.

My kids love this dressing with literally anything – cut veggies, salad (yes, they eat salad ^_^), nuggets, pizza, you name it. I love this dressing because I get to control the quality of ingredients, and because it tastes incredible. [Seriously, it’s better than those $5 bottles of organic dressing at the grocery store. AND IT DOESN’T COST YOU $5 A BATCH.]

Blender Ranch Dressing (THM S)

  • Servings: Multiple
  • Time: 10 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 1 c mayonnaise
  • 1/2 c sour cream (full fat is fine. I used reduced fat, because it had slightly fewer carbs than full fat)
  • 1/2 small bunch fresh parsley
  • 1/2 small bunch fresh chives, roughly chopped
  • 1/4 c fresh dill
  • 2 small cloves garlic, roughly chopped
  • 2 tsp white balsamic vinegar
  • 5 dashes hot sauce
  • salt and pepper
  • half and half or plain, unsweetened almond milk to thin, optional

Directions

  1. Place all ingredients into a high-powered blender and blend well. Adjust the seasoning as needed, and thin with half and half or almond milk if desired.
  2. Place into a pint mason jar and refrigerate for at least 2 hours before use. Keeps in the fridge for up to 2 weeks.

Quick and Easy Shallot Gravy (THM FP)

This post contains affiliate links, which means I receive a commission off of purchases made using these links. If you’re interested in fitness, the Trim Healthy Mama lifestyle, or just living a more healthy life, please consider using one or more of the links below. The money made helps me feed my growing family and keeps this blog running with free recipes. Thank you!

This quick gravy has easily become a dinner staple in my house. It’s just as easy to make a big batch for a holiday meal as it is to do 4 servings on a weeknight, and it takes just 5 simple ingredients.

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I love this recipe because literally anyone can do this. It doesn’t take a ton of time or skill, and the flavor is always on point. Plus, it can go with ANY meal – who can be mad about that?

This sauce is wonderful with chicken, pork chops or tenderloin, and would even be great over steak.

In my 5-ingredient count, I do not count butter or salt and pepper, as those are pantry items. I do have a few additional flavor options to add freshness and depth, but they aren’t a necessity.

Start by gently sautéing the garlic and shallots together in 1 Tbsp of unsalted butter or coconut oil. Do this on low heat so that the garlic doesn’t burn, and you will only sauté for 2-3 minutes.

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Really, who doesn’t love the smell of garlic and shallots cooking away? It’s one of my favorite things. If someone made a candle with that scent, I would be all over it.

Next, add the broth and turn up the heat just a smidge.

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Add in the gluten free Worcestershire sauce . This is mainly for salt and to help “brown” the gravy. You could also sub with liquid aminos. Also add the dijon mustard here, if using. I usually add a teaspoon of dijon to my gravy, but this time I didn’t because I was out. Still tasted great, so don’t go out of your way if it’s not a pantry item for you. Sprinkle on the xanthan gum and whisk. Not much xanthan gum is used here, because it thickens up more with heat and whisking – all it needs is a little time. Don’t be too heavy-handed with it because it will get gummy. Just be patient and whisk.

The mixture will simmer for about 5 minutes and reduce slightly. Keep whisking every other minute until you get the thickness you desire.

Take it off the heat, add the parsley, if you’re using it and serve.

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It’s the perfect, light complement to any meal.

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For a filling Light S meal, try this with my Easy FP Grilled Asparagus.

Quick Shallot Gravy (THM FP)

  • Servings: 4-6
  • Time: 10 minutes
  • Difficulty: Easy
  • Print


Credit: Erin Murray, My Fling with Food

Ingredients

  • 2 cloves garlic, minced
  • 1 shallot, minced
  • 1/2 Tbsp unsalted butter or coconut oil
  • 1 1/2 c fat free chicken or vegetable broth (low sodium)
  • 1 tsp gluten free Worcestershire sauce
  • 1 tsp dijon mustard, optional
  • 1/8 tsp xanthan gum
  • salt and pepper
  • 2 Tbsp fresh chopped parsley, optional

Directions

  1. Heat up a large skillet with the butter on low heat. Add the shallots and garlic and sauté for 2-3 minutes.
  2. Add the chicken broth and turn up the heat to medium-low. Add the Worcestershire sauce, dijon (if using), and xanthan gum.
  3. Simmer on medium for about 5-7 minutes, whisking every other minute until it’s slightly thickened.
  4. Remove from the heat and add the parsley, if using. Serve immediately.