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

LOWER-FAT JUMPIN' JAMBALAYA

Serves: 5

A flavorful favorite that you can enjoy without guilt. Add your own spices to taste.

INGREDIENTS:
1/2 pound steamed shrimp, peeled and chopped
8 oz. turkey smoked sausage pieces
1-1/2 cups cooked pinto beans
16 oz. can Cajun style stewed tomatoes
1 tbsp vegetable oil
1 small onion, chopped
1/2 cup celery, chopped
1 cup bell pepper, chopped
2 tbsp tomato paste
1 garlic clove, minced
1 tbsp chopped parsley
1 tsp Tabasco sauce
1 tsp salt
1/2 cup water
4 cups long grain brown rice, cooked

DIRECTIONS:

1. In a large pot, heat oil over medium heat. Sauté onions, celery and peppers until they soften. 2. Add garlic, stewed tomatoes, tomato paste, parsley, Tabasco sauce, salt and water. Cover and simmer for 20 minutes, or until veggies are soft.
3. Stir in pinto beans.
4. Heat skillet with oil over medium-high heat. Add turkey sausage and cook until browned (5 min).
5. Add shrimp, sausage and cooked rice to pot of veggies and simmer for 5 minutes, while stirring.

NUTRITION INFO (per 4-ounce serving):
Calories: 467.7
Fat: 10.2 g
Carbohydrates: 69.6 g
Protein: 27.1 g

LOW-FAT HEART HEALTHY TEXAS CHILI

Serves: 12

Lean ground turkey makes this chili both filling and low-fat. Other smart choices make this dish low in sodium, yet deliciously spicy.

INGREDIENTS:
2 lb. ground turkey meat (or 24 oz. cooked turkey)
1-1/2 cups chopped onion
1 cup chopped green pepper
3 cloves garlic
2 (28 oz. each) cans low sodium chopped tomatoes, with juice
2 cups water
1 (6 oz.) can low sodium tomato paste
8 teaspoons low sodium beef bouillon
2 tablespoons chili powder
1 tablespoon ground cumin
2 teaspoons dried oregano
2 teaspoons sugar
1/2 cup dried lentils
2 cans kidney beans, drained and rinsed

DIRECTIONS:

1. In large kettle, brown turkey and pour off fat.
2. Add onion, green pepper, and garlic. Cook and stir until tender.
3. Add remaining ingredients. Cover. Bring to boil.
4. Reduce heat and simmer for 1 1/2 hours.

NUTRITION INFO (per serving):
Calories: 299.6
Fat: 6.7 g
Carbohydrates: 38.1 g
Protein: 24.9 g

LOW-FAT CHICKEN QUESADILLAS

Serves: 2

Try this version of this spicy southwestern favorite. Just a few smart substitutions from the traditional original make this a very healthy dish.

INGREDIENTS:

4 (7-inch) whole wheat tortillas
1/2 cup shredded light mozzarella cheese
1/4 cup shredded light cheddar cheese
2 slices smoked chicken or turkey, slivered
2 green onions, thinly sliced
1/2 cup fresh cilantro, finely chopped
1 tomato, finely chopped and drained
2 teaspoons pickled jalapeño peppers, finely chopped

DIRECTIONS:
1. Place tortillas, one at a time, on a preheated nonstick skillet.
2. Evenly distribute 1/4 of mozzarella and cheddar cheeses, chicken, onions, cilantro, tomatoes and peppers over top.
3. Cook over medium heat until cheese melts (tortilla shouldn't brown).
4. Fold to make half moon and press firmly in place. Transfer to baking sheet or platter in warm oven. Repeat with remaining tortillas and remaining ingredients.
5. Cut each into two or three wedges, and serve immediately.

NUTRITION INFO (per serving):

Calories: 370.3
Fat: 10.2 g
Carbohydrates: 54.0 g
Protein: 20.7 g

LOW-FAT CAJUN CHICKEN CAESAR SALAD

Serves: 1

A spicy Cajun twist to the familiar Caesar Salad. Simple to make and low on fat.

INGREDIENTS:
1/2 large boneless, skinless chicken breast
Cajun spice (to taste)
Hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated Parmesan cheese

DIRECTIONS:

1. Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
2. Toss lettuce, dressing, and chicken to evenly distribute throughout salad.
3. Add Parmesan cheese to taste, and serve.

NUTRITION INFO (per serving):
Calories: 196.1
Fat: 3.3 g
Carbohydrates: 7.4 g
Protein: 31.7 g

VERY LOW-FAT NEW ORLEANS RED BEANS AND RICE

Serves: 8

This vegetarian main dish is cholesterol-free, virtually fat-free, and chock full of vegetables.

INGREDIENTS:
1 lb. dry red beans
2 quarts water
1-1/2 cups chopped onion
1 cup chopped celery
4 fresh bay leaves
1 cup chopped green pepper
3 tablespoons chopped garlic
3 tablespoons chopped parsley
2 teaspoon dried thyme, crushed
1 teaspoon salt
1 teaspoon black pepper

DIRECTIONS:

1. Pick through beans to remove bad beans; rinse thoroughly.
2. In a large pot combine beans, water, onion, celery, and bay leaves. Bring to a boil; reduce heat. 3. Cover and cook over low heat for about 1-1/2 hours or until beans are tender. Stir. Mash beans against side of pan.
4. Add green pepper, garlic, parsley, thyme, salt, and black pepper.
5. Cook, uncovered, over low heat until creamy, about 30 minutes. Remove bay leaves.
6. Serve with hot cooked brown rice, if desired.

NUTRITION INFO (per 1.75-cup serving):
Calories: 187.2
Fat: 0.8 g
Carbohydrates: 35.4 g
Protein: 10.9 g

LOW-FAT MOUSSE A LA BANANA

Serves: 4

This creamy dessert is low in saturated fat, cholesterol, and sodium, but high on richness.

INGREDIENTS:

2 tablespoons 1% milk
4 teaspoons sugar
1 teaspoon vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 banana slices (1/4 inch each)

DIRECTIONS:
1. Place milk, sugar, vanilla, and banana in blender.
2. Process 15 seconds at high speed until smooth.
3. Pour mixture into a small bowl; fold in yogurt.
4. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

NUTRITION INFO (per ½-cup serving):
Calories: 98.9
Fat: 1.4 g
Carbohydrates: 18.0 g
Protein: 4.6 g

LOW-FAT CHICKEN NOODLE SOUP

Serves: 8

Nothing beats a bowl of fresh, homemade chicken noodle soup. Here's a super quick way to enjoy a classic favorite.

INGREDIENTS:
2-1/2 cups wide egg noodles
4 cups water
1 teaspoon vegetable oil
12 cups chicken broth
1-1/2 tablespoons salt
1 teaspoon poultry seasoning
1 cup chopped celery
1 cup chopped onion
1/3 cup cornstarch
1/4 cup water
3 cups diced, cooked chicken meat

DIRECTIONS:

1. In a medium saucepan, bring water to a boil. Add noodles and oil, and boil 8 minutes. Drain and rinse under cool running water, then drain again.
2. In a large saucepan, bring broth, salt, and poultry seasoning to a boil. Stir in celery and onion. Reduce heat, cover, and simmer for 15 minutes.
3. In separate bowl, mix cornstarch and water together until cornstarch is completely dissolved, and gradually add to soup, stirring constantly.
4. Add noodles and chicken, and heat through.

NUTRITION INFO (per 1-cup serving):
Calories: 327.1
Fat: 6.5 g
Carbohydrates: 18.4 g
Protein: 45.9 g

SHRIMP EGG FOO YUNG

4 eggs, beaten
1 cup fresh bean sprouts
1/2 cup thinly sliced celery
1/2 cup chopped green onions
1 (10-ounce) package frozen cooked shrimp, thawed and drained
1 t. chicken-flavored bouillon granules
No-fat spray
Sauce(recipe follows)

Combine first 6 ingredients. Let mixture stand 10 minutes.
Coat a large nonstick skillet with spray; place over medium heat until hot. For each patty, spoon 1/4 cup egg mixture into skillet; shape into a patty with spatula as it cooks. Cook until patty is lightly browned on one side;turn and cook until patty is set and lightly browned on other side. Repeat until all egg mixture is used. Serve with sauce.
Yield: 6 servings (about 109 calories per serving+ 3 calories/ T. sauce).

SAUCE:
2 T. cornstarch
1/4 cup water
1 T. reduced-sodium soy sauce
1 t. chicken-flavored bouillon granules

Combine cornstarch and 1/4 cup water in a small saucepan,stirring until blended; add remaining ingredients. Cook over medium heat, stirring constantly, until bouillon dissolves and sauce is thickened.
Yield: 2 cups.

CORN MUFFINS

1 cup cornmeal
1/2 t. baking soda
1/2 t.baking powder
1/4 t. salt
1 cup reduced fat buttermilk
1 egg, slightly beaten
1 T. reduced-calorie margarine, melted
No-fat spray

Combine dry ingredients, mixing well. Stir in buttermilk, egg and margarine until well blended. Coat muffin pans with cooking spray; spoon batter into muffin pans, filling 2/3 full. Bake at 450 degrees for 10-12 minutes.
Yield: 1 dozen(about 52 calories each).

DEVILED BEEF PATTIES

2 pounds super lean ground beef
2 eggs
1/4 cup reduced-calorie chili sauce
1 T. instant minced onion
1 T. plus 1 t. Worchestershire sauce
1 T. prepared horseradish
2 t. prepared mustard
1/4 teaspoon pepper
8 hamburger buns

Combine all ingredients except hamburger buns; shape into 8 (1" thick) patties. Grill 3-5 inches from slow to medium coals 4-7 minutes on each side or until desired degree of doneness. Serve on hamburger buns.
Yield: 8 servings (about 216 calories per serving +120 calories for bun).
Sara Lee is one brand that has buns with less calories!!!

OVEN-FRIED YELLOW SQUASH

1/2 cup cornmeal
1/2 t. salt
1/4 t. pepper
1 egg
1 T. water
3 medium-size yellow squash,cut into 1/4-inch slices
No-fat cooking spray

Combine cornmeal,salt and pepper; set aside. Combine egg and water; beat well. Dip squash in egg mixture. Lightly coat a 15x10x1 inch baking pan with cooking spray. Place squash slices in a single layer in pan. Bake at 460 degrees for 30-40 minutes or until golden brown, turning once.
Yield: 6 servings (about 64 calories per serving).

SPICY BLACK-EYED PEAS AND RICE

This recipe is from Diabetic Cooking too. The dietary exchanges are listed as: 2.5 starch and 1/2 fat.

1 T. canola oil
1/2 cup minced onions
1 clove garlic, minced
1 1/2 cups water
2 cups frozen black-eyed peas(no salt added)
1/4 cup diced tomatoes with green chilies or jalapenos,drained
1 t. black pepper
1/2 t. salt,optional
1 1/3 cups cooked brown rice

1.Heat oil in 3-quart saucepan over medium heat; add onionsand cook 4 minutes or until beginning to turn light golden color, stirring often. Add garlic, cook 15 seconds.
2Add water, black-eyed peas,tomatoes and pepper to onion mixture: stir and bring to a boil over high heat. Reduce heat to a simmer: cover and cook18 to 20 minutes or until tender.
3 Use slotted spoon to remove black-eyed peas. Reduce liquid by cooking on high 2-3 minutes. Add reduced liquid to black-eyed peas and stir. Serve peas over brown rice.

Makes 6 servings.
(1/3 cup rice and 1/3 cup bean mixture per serving)

Calories: 220
Total fat: 5 g
Saturated fat: <1 g
Protein: 9 g
Carbohydrate: 37 g
Cholesteral: 0 g
Dietary Fiber: 5 g
Sodium: 40 mg

LOW-FAT SLOPPY JOE SLIDERS

This recipe is from Diabetic Cooking. It lists Dietary Exchanges as: 1 Vegetable,3 starch,3 meat. and1/2 fat.

12 oz. super lean(96/4%) ground beef
1 can(14.5 oz.) stewed tomatoes with Mexican seasonings
1/2 cup frozen mixed vegetables,thawed
1/2 cup chopped green bell pepper
3 T. ketchup
1 t. ground cumin
2 t. Worcestershire sauce
1 t. cider vinegar
24 mini whole wheat rolls or 1 oz. rolls, split and warmed

1. Heat large nonstick skillet over medium-high heat untill hot. Coat skillet with cooking spray, add ground beef and cook until browned, stirring frequently.
2. Add remaining ingredients, except rolls. Bring to a boil, reduce heat, cover tightly and simmer 15 minutes or until peppers are tender and mixture has thickened. Break up any large pieces of tomato. To serve, spoon 2 tablespoons into each bun.
Makes 8 servings.
(3 sliders/serving.)
Calories:324
Total fat: 7 g
Saturated Fat: 2 g
Protein: 17 g
Carbohydrates: 50 g
Cholesterol: 23 mg
Dietary Fiber:8 g