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

LOW-FAT YOSEMITE CHICKEN STEW AND DUMPLINGS

Serves: 6

Skinless chicken is the basis of this delicious stew; cornmeal dumplings are made with low-fat milk.

INGREDIENTS:

1 lb. skinless, boneless chicken meat, cut into 1" cubes
1/2 cup onion, coarsely chopped
1 medium carrot, peeled and thinly sliced
1 stalk celery, thinly sliced
1/4 teaspoon salt
Black pepper to taste
1 pinch ground cloves
1 bay leaf
3 cups water
1 teaspoon cornstarch
1 teaspoon dried basil
1 package frozen peas

Dumplings:
1 cup yellow cornmeal
3/4 cup sifted whole wheat flour
2 teaspoon baking powder
1/2 teaspoon salt
1 cup low-fat (1%) milk
1 tablespoon olive oil

DIRECTIONS:

Stew:
1. Place chicken, onion, carrot, celery, salt, pepper, cloves, bay leaf, and water in a large saucepan. Heat to boiling; cover and reduce heat to simmer. Cook about 1/2 hour or until chicken is tender.
2. Remove chicken and vegetables from broth. Strain broth.
3. Skim fat from broth; measure and, if necessary, add water to make 3 cups liquid.
4. Mix cornstarch with 1 cup cooled broth by shaking vigorously in a jar with a tight-fitting lid.
5. Pour into saucepan with remaining broth; cook, stirring constantly, until mixture comes to a boil and is thickened.
6. Add basil, peas, and reserved vegetables to sauce; stir to combine.
7. Add chicken and heat slowly to boiling while preparing cornmeal dumplings.

Dumplings:
1. Sift together cornmeal, flour, baking powder, and salt into a large mixing bowl.
2. Mix together milk and oil. Add milk mixture all at once to dry ingredients; stir just enough to moisten flour and evenly distribute liquid. Dough will be soft.
3. Drop full tablespoons of dough on top of braised meat or stew. Cover tightly; heat to boiling. Reduce heat (do not lift cover) to simmering and steam about 20 minutes.

NUTRITION INFO (per 1.25-cups stew & 2-dumpling serving):

Calories: 299.9
Fat: 4.5 g
Carbohydrates: 41.3 g
Protein: 23.6 g

LOW-FAT SPAGHETTI WITH TURKEY MEAT SAUCE

Serves: 6

Using nonstick cooking spray, ground turkey, and no added salt helps to make this classic dish heart-healthy.

INGREDIENTS:
1 lb. ground turkey
1 can (28 oz.) tomatoes, cut up
1 cup green pepper, finely chopped
1 cup onion, finely chopped
2 cloves garlic, minced
1 teaspoon dried oregano, crushed
1 teaspoon black pepper
1 lb. whole wheat spaghetti, uncooked

DIRECTIONS:

1. Spray a large skillet with nonstick spray coating. Preheat over high heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you like a thinner sauce, give your sauce a whirl in a blender or food processor.)
4. Meanwhile, cook spaghetti in unsalted water. Drain well.
5. Serve sauce over spaghetti.

NUTRITION INFO (per 8 ounces of sauce & 2.5 ounces of noodles serving):
Calories: 331.5
Fat: 6.3 g
Carbohydrates: 47.4 g
Protein: 21.7 g

LOW-FAT SOUTHWESTERN GRILLED PORK TENDERLOIN

Serves: 6

Tired of the same old beef and chicken? Get outside and grill the "other white meat" at your next barbecue.

INGREDIENTS:

2 whole pork tenderloins (about 1-1/2 lbs. total) or 6 pork chops
4 teaspoons chili powder
1-1/2 teaspoons dried oregano
3/4 teaspoon ground cumin
1/8 teaspoon dried garlic powder

DIRECTIONS:
1. Mix together chili powder, oregano, cumin, and garlic powder.
2. Rub over the surface of pork.
3. Cover and refrigerate 2-24 hours.
4. Grill over medium hot coals, or broil. Turn occasionally.
5. Tenderloins will take 25-20 minutes; pork chops will be ready in 10-15 minutes. Meat thermometer should read 155-160 degrees F. Pork is done when there is still a hint of pink in the center.

NUTRITION INFO (per 4-ounce serving):

Calories: 170.7
Fat: 5.2 g
Carbohydrates: 1.4 g
Protein: 28.2 g