Sunday, October 26, 2014

Chicken Soup


 
It all started last week with a roasted organic chicken...
 
Delicious with carrots, red potatoes, onion, roasted garlic and sweet potatoes.
 
Then I took the bones, and some vegetables and
slow simmered some delicious bone broth.
 
Now...
 
Chicken Soup!
 
 
Add chicken meat removed from the bone to the broth
 (I added some roasted breast meat since we ate most of the meat from the whole chicken I had done earlier! Roasted boneless breasts in some of the broth along with fresh basil, chives, cilantro, black pepper and lime juice.)
Chopped Organic carrots,
One large diced leek
One medium peeled and diced turnip
several stalks of celery with leaves
Crimini mushrooms-sliced
chopped chives
chopped baby spinach (about half a bag)
season with sea salt and ground pepper, a bay leaf, 
cayenne pepper, lime zest
 
Planning to top with a squeeze of lime juice, a dollup of plain, greek, whole milk yogurt and some slivers of avocado
 
Is it dinner time yet, because it smells wonderful!!
 
 

Saturday, January 4, 2014

Ham and Bean Soup

Ham and Bean Soup

Post Christmas...I have a hambone, so of course I'm thinking SOUP!!
In typical fashion I browsed some recipes, including one from my friend Jeannine, and one from my cousin Kelly...then I just started creating my own version.
 
I started by stripping the hambone pretty clean and then I put it in a pan of water with some crushed garlic, chopped celery, Rosemary, dried or fresh lime zest, and some fresh cilantro.

Next, I sautéed some chopped onion with a bit of red pepper flakes.
 

 
One of the recipes had included escarole...I used spinach instead! 
 'Threw it in on top of the onions to wilt.

 
Into the pot it went...simmer away soup...simmer away!
(Covered, on LOW, hours...)
 

 
Let's see...what else do I have in the crisper drawer???
Carrots!

 
 
oooo...radishes will add a little zip!
 

 
 
Mushrooms sound good!
 

 
 
Oranges?  Nah, just kidding...I needed a snack! LOL
 


 
So, here's my school of thought...
I pick the bone well before I start the soup (chicken and turkey too).
Then, as the bone simmers, what meat is left lends it's flavor to the broth.  I find the meat on the bone
rather tasteless and bland after, so instead of simmering a short time and stripping the meat for the soup, I simmer it a long time and then discard the whole bone (all the flavor left in the broth) and
and use the meat I had set aside.
Also...
at this point it was bed time.  I cooled the broth over night and skimmed off the fat in the morning...
I know the fat makes it flavorful, but I needed healthier! (and there was very good flavor anyway!)
 
Warmed the soup again, added the ham
(what was in the bag is what I had set aside for soup)
 and several cans of beans!
 

 
I rinsed all the beans well to reduce the salt.  I also used my immersion blender to
puree some of the soup with the tomatoes and the larger beans--pintos and butter beans. 
(My family doesn't particularly care for large beans in their soup.)
It gives the soup a nice thick consistency and flavor.

 
Mmmm....simmered until dinner (no lid so it reduces slightly)

 
Some toppings??
 
 
Kris's Ham and Bean Soup:
 
Strip hambone and set aside meat to add to soup later
Place bone in deep pan with water and seasonings of choice:
   crushed fresh garlic
   Rosemary
   lime zest
   fresh chopped cilantro
Add veggies etc...
   Diced celery (with leaves)
   chopped carrots
   chopped radishes
   diced mushrooms
Sautee and add:
   diced onions
   red pepper flakes
   baby spinach
Cover and simmer on LOW until well flavored (couple hours)
Remove bone (optional add in any meat from bone that has retained flavor-sometimes there is some deep between the bones that is still worth adding)
Cool until fat floats to top and solidifies.
Skim off fat with a flat spoon and discard.
Remove a portion of the soup and puree with low salt diced tomatoes, a can of pinto beans and a can of butter beans (or Great Northern beans)- Rinse beans well to reduce salt.
Warm soup and add ham previously set aside.
Add rinsed Small White Beans and Black Beans.
Simmer uncovered to reduce.
Serve with grated cheese and sliced green onions. (Hot sauce and crackers optional)
 

Thursday, October 10, 2013

Tuna Lettuce Wraps

Something Different...

Tuna Lettuce Wraps!

 
     I'm tired of salad for lunch everyday, and tired of making them too.  I sent my husband to the store and he came home with iceberg lettuce...blech!  I have dubbed it the "polyester of all vegetables."
 
 
so...here is what I came up with to shake up lunch and use up that iceberg...
 


     I took an envelope of light tuna in water, added about 1 tablespoon chopped onion, a dash of cilantro and parsley, one chopped hard boiled egg, 1 stalk of celery with leaves, and 1-2 tablespoons of greek yogurt ranch dressing.  Spooned it onto a half lettuce leaf  and rolled it up.  It made about 5 or 6 rolls.  I put them in a container, and into my lunch bag it went with a few cherry tomatoes, an apple and some homebrewed and chilled green tea...LUNCH!!! (well, except for the one I ate...it ripped, I had to eat it!)


According to My Fitness Pal, the lettuce rolls are about 200 calories, 2.7g carbs, and 24g protein.

Happy Lunch, Kris

Thursday, August 29, 2013

Sauerkraut Salad

 

Sauerkraut Salad

 

 
Sauerkraut is a probiotic, and low in calories...
but not so much when you pair it up with Polish Sausage in your crockpot. 
So here is an alternative good for Cycle 1! 
 
*Actually...
Rinse the sauerkraut (to cut down on salt),
add a dollop of local honey, a bit of seasonings,
and use Turkey Kielbasa.
Cook on low in crockpot. 
1 cup of Sauerkraut and I link is only
140 calories...but NOT a Cycle 1 dinner (good for Cycle 3)
 

Sauerkraut Salad:

Ingredients:

1 (32oz) package of Sauerkraut
1 Cup diced Celery
1/2 Cup chopped onion
1/2 Cup chopped green or red pepper
6 packets Truvia (1 Cup sugar)
5 Tablespoons Olive oil (1/3 Cup cooking oil)
5 Tablespoons Vinegar
Herbs of Choice (oregano, pepper, parsley, celery seed, garlic...NO added salt)

Directions:

Rinse and drain Sauerkraut. Squeeze out excess moisture.  In a large bowl, combine the sauerkraut, celery, onion, and green/red pepper. In a small bowl, whisk together the oil, sweetener, and vinegar.  Add herbs of choice.  Add to the sauerkraut mixture and stir well.  Cover and refrigerate overnight (or at least 4 hours).

1/2 cup = 52 calories, and counts as one probiotic serving for the day.
 
I also adjusted to make half a bag (and used the other half in the crockpot) 3 packets of Truvia, 2 Tbs oil, 2 Tbs vinegar, 1/4 cup onion and pepper, 1/2 cup celery.

Monday, August 5, 2013

Lime-Cilantro Vinaigrette and Yogurt Dip


 

Lunch Please...

Hmmm...what to eat?  This is pretty typical of my lunches lately.
I sure do love the Farmer's Market and the summer produce!
 

Start...

with a bed of lettuce, the darker the better, like a combination of curly red lettuce,
baby Kale, and baby spinach.
 

Then comes the fun part...

basically, what ever I have in my crisper drawer of the refrigerator
or in a basket on my counter top...
Green onions, tomatoes, fresh cilantro and basil, red and green peppers,
sliced hard boiled eggs, and whatever else...
(it was toward the end of the week...not my usual variety, but not bad.)
 

Protein???

An envelope of tuna. (I prefer the envelop over the can when eating it plain especially)
I also like to cook extra chicken and have it on hand to slice up and add to salads.
 

Dressing??

Why Lime Cilantro Vinaigrette of course!
Hmm...better add that recipe to this post huh?
 

Lime-Cilantro Vinaigrette

1/4 cup water
juice (and pulp) of one large lime
1/2 cup olive oil (or a blend of Olive and Flax Oil)
fresh chopped Cilantro
 
Mix together in a jar or dressing cruet and keep refrigerated.
 
 

A little something crunchy?

...some more veggies of course!! 
I had cauliflower, green beans, and celery.
 

And to dip???

 

Yogurt Dip!

Much less guilt, calories and fat!! and yet delicious!  WooHoo!!
Prepare the night before...
 
 
Put two white paper towels in a sieve and place over a deep bowl.
Pour in a 32 ounce container of Plain Low-Fat yogurt.
(Or...Fat Free or Plain Low or No-Fat Greek yogurt if you prefer)
Cover with saran wrap and place in refrigerator.
After 8 hours (usually I leave overnight), you will have yogurt cheese.
Yogurt cheese is a lot like cream cheese. Delicious as is, but to make it into dip,
add your seasonings of choice...such as garlic and onion.
One of my favorites...add 1/2 to whole envelope of dry Ranch Dip Mix.
Try to stay out of it until it has had a chance to season through nicely.
 
 

Baked Parmesan Chicken



Baked Parmesan Chicken

Ingredients:

  • boneless skinless chicken breasts, rinsed and trimmed, cut into smaller pieces if desired
  • fresh grated parmesan cheese
  • gluten free chicken coating (substitute bread crumbs if you want)
  • egg whites
  • chopped fresh herbs (chives, parsley, cilantro)
  • olive oil
  • lemon (optional)

Directions:

  • prepare ingredients
  • dredge chicken in egg whites
  • coat both sides with the grated cheese and bread crumb mixture (sorry, I didn't measure for this meal...I probably used a cup of cheese, and 1/4 to 1/2 cup of the gluten free coating I used)I also sprinkled in a little ground black pepper
  • LIGHTLY coat a baking dish with olive oil (I used my favorite lemon infused olive oil)
  • place coated chicken in baking dish and sprinkle over any remaining cheese mix
  • Sprinkle chopped herbs over chicken

Bake:

  • 350 degrees until internal temp reaches 170 degrees (30-345 min depending on the size of chicken pieces) and juices run clear
  • optional: place briefly under broiler to brown cheese

Serve:

  • lift from pan with spatula careful to keep the cheese coating on the bottom in place (and not left behind in the pan)
  • serve with fresh steamed asparagus and quinoa with brown rice
  • optional: squeeze lemon wedge over all three and garnish with a lemon slice

Friday, July 19, 2013

Sautéed Cabbage


Sautéed Cabbage

       
so...I had used a big, beautiful head of cabbage brought to me fresh from a friend's garden, to make some delicious cabbage rolls (see previous post)...but, I only used the large outer leaves.  What to do with the rest of the head of blanched cabbage???
 
I started with a little flax oil (you could use olive oil) in my pan, warmed it up, chopped up the cabbage and got busy chopping and adding what ever else I had on hand (see suggestions below). Toss it well with your hands.  Then I sautéed it until tender and starting to brown up (about 5-8 minutes) and stirred it every 30 seconds or so.  When done, I added a bit of lemon oil (Tastefully Simple or Wegmans) and seasoned to taste. PS: the above picture is BEFORE I sautéed it.
 

Suggested Additions:                            

cabbage of course!*
onion (red*, yellow, white)
green peppers                                
red or yellow peppers*                              
leeks or green onion                               
mushrooms 
rapini (or broccoli rabe)*                             
spinach 
garlic* 
carrot shavings*
Flax seeds*
Kale or other dark greens

Suggested Seasonings:

course sea salt*
black pepper*
cilantro*
oregano
chives
Parsley
Basil
lemon juice
lemon or lime zest
 
*these are the things I used (shown in picture)
 
went nicely with the cabbage rolls as a side dish...