Best Chicken Soup

INGREDIENTS


Stock:

1 white or yellow onion, chopped into a large dice

2 stalks celery, chopped into a large dice

2 carrots, chopped into a large dice

3 pound whole chicken, skin removed

1 gallon cold water

1 bay leaf

1 teaspoon black peppercorns



Soup:

2 carrots, cut into ribbons with a vegetable peeler

1 onion, diced fine

2 stalks celery, diced fine

4 ounces whole wheat pasta (cooked)

1 tsp thyme, dried

1/2 tsp oregano, dried

1 tsp basil, dried (optional)

salt and pepper to taste



DIRECTIONS

Remove the skin from the chicken. Place the whole chicken in a large stock pot or saucepan that will hold at least one gallon of cold water. Add the diced onion, celery, and carrots to the stock pot. Pour one gallon of cold water over the mixture and add the bay leaf and peppercorns. Bring the mixture to a boil and then immediately reduce to a simmer. Allow the mixture to simmer for 45 minutes. Place a strainer over another large saucepan and strain the hot chicken mixture. Strain the mixture a second time into the first pot using a coffee filter or cheesecloth. Reserve one quart of the stock for the freezer, and use the remaining for the soup. (Allow stock to cool to room temperature before freezing.) In one of the stock pots, heat the oil and add the second batch of vegetables cut into the small dice. Sweat vegetables over low moderate heat for 5 to 8 minutes. While the vegetables are sweating, pull all the meat off the bones of the chicken. Add the pasta, dried seasonings, and the pulled chicken meat to the pot simmer for an additional 10 minutes.

Recipe yields 3 quarts: 12 one cup servings



Number of Servings: 12



Nutritional Info:

Amount Per Serving:

Calories: 138.8

Total Fat: 2.1g

Total Carbs: 13g

Dietary Fiber: 2.5mg

Protein: 17.5g

Vegetable Fried Rice

Using brown rice will give you lasting energy.



INGREDIENTS



3 cups cooked brown rice





1 10 oz. package frozen mixed vegetables (or 2 cups fresh vegetables, chopped)





1 small onion, finely chopped





2 eggs, lightly beaten





2 teaspoons olive oil





3 teaspoons low sodium soy sauce









DIRECTIONS

1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.







2. Reduce heat to medium and add vegetables to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.







3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.







4. Add the eggs, and scramble until cooked firm.







5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.







Makes 8 servings.


Nutritional Info:


Amount Per Serving:

Calories: 137.5

Total Fat: 3g

Total Carbs: 23.5g

Dietary Fiber: 3mg

Protein: 4.6g

Low Cholesterol Scalloped Potatoes

A low-fat, heart healthy version of this traditional comfort food.



INGREDIENTS

4 cups thinly sliced raw potatoes



1 onion



1 tablespoon chopped parsley (optional)



3 tablespoons whole grain flour



1/8 teaspoon pepper



1 1/2 teaspoons salt



3 tablespoons low cholesterol margarine



1 1/2 cups skim milk







DIRECTIONS

1. Layer potatoes and onions in casserole, sprinkling flour between each layer.







2. Heat milk and margarine and season with salt, pepper, and parsley. Pour sauce over all layers.







3. Bake 1 hour covered at 350° F. Remove cover and bake additional 30 minutes.







Makes 6 servings.

No-salt Taco Seasoning

Double or triple the recipe so you already have it made.

Ingredients:

3 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon red pepper flakes

Directions:

Combine all and store in closed container.

Servings: 1

Nutritional info:

Calories:38.1
Total fat:2.1g
Total carbs:6.2g
Dietary fiber:3.4mg
Protein:1.5g