GET-WELL! CHICKEN AND RICE SOUP

It's cold outside...perfect soup weather!  Hopefully you're staying healthy.  Here's a great soup to keep you that way--and to help you feel better if you're not. 
Feel free to substitute other vegetables for those listed.
Don't let the long ingredient list scare you off--it throws together fairly quickly.  You could even use frozen veggies to speed it up (but try fresh!).

1 tbls olive oil
1 onion, chopped
3 stalks celery, chopped
6 oz mushroom, cut into large pieces (about 1 cup)
3-4 cloves garlic, minced
2 quarts (you can use 32-oz boxes) reduced-sodium chicken broth
1 14.5 oz can reduced-sodium chicken broth
  (you'll need a total of at least 70 oz chicken broth)
1 cup uncooked brown rice
6-8 carrots, peeled & sliced 1/4" thick
1 cup cabbage, sliced thin
2 cups spinach or kale, roughly torn, stems discarded
1/2 cup fresh parsley, chopped (or 2 tbls dried)
1/2 cup fresh basil, chopped (or 2 tbls dried)
1/2 tsp dried tarragon
1 tsp lemon pepper
1/2 cup green onion, sliced 1/4" thick
1 to 2 cups cauliflower, trimmed & chopped into 1" pieces
1 small zucchini, quartered lengthwise & sliced 1/4" thick
1 cup frozen corn
3 boneless, skinless chicken breasts, diced

In large stockpot, heat olive oil over medium heat. 
Add onion and celery, and cook until transparent, about 5 mins.  Add mushrooms, and cook 5 minutes longer.  Add garlic, and cook 1 more minute.  Add broth and next 8 ingredients (through lemon pepper).  Bring to a boil over high heat.  Cover & reduce heat; simmer for 35 minutes. 
Add remaining vegetables to stockpot.  Return to a boil.  Add chicken, stirring well.  Reduce heat to medium-low.  Cook at a low boil, uncovered, 5-10 minutes, or until chicken is cooked through and rice is tender. Stir occasionally.

This soup tastes even better the next day.  It makes a very large pot of soup, enough for at least 8 servings.  You may need to add more broth if it becomes too thick.

RASPBERRY CUSTARD BRULEE

Here is a delicious dessert that is light and elegant--perfect when something sweet sounds yummy but you don't want anything too heavy.  You do have to dedicate up to 15 minutes to stirring, but it's very easy to make and worth the stirring! 
Any berries can be substituted for the raspberries.

2 cups fresh raspberries (about 1 pint)
2 tbls sugar
2 tsp cornstarch
1 egg, lightly beaten
1 cup skim milk
2 tbls low-fat sour cream
1/2 tsp vanilla
4 tsp brown sugar

Gently rinse raspberries.  Drain & set on paper towels in refrigerator to dry while preparing custard.
Combine sugar and cornstarch in small saucepan; stir well.  Add egg; stir well.  Gradually stir in milk until smooth.  Cook over medium heat 12-15 minutes, or until thickened, stirring constantly.  Remove from heat; let cool 5 minutes.  Add sour cream and vanilla; blend well.
Preheat broiler with top oven rack about 4" from broiler.  Divide raspberries equally among 4 (6-ounce) ovenproof ramekins or custard cups.  Spoon custard evenly over raspberries, allowing some berries to peak through custard.  Place ramekins on baking sheet.  Sprinkle 1 tsp brown sugar atop custard in each ramekin.  Broil 2 minutes or until sugar melts. 
Serve immediately.

Serves 4

Cal: 122
Protein: 4.4g
Fat: 2.6g
Carbs: 21g
Chol: 54g
Calcium: 105g

GARLIC KALE

This is a very different and tasty side dish.  The recipe is from the American Heart Association's Quick & Easy Meals cookbook.  Kale is rich in antioxidants, is a known anti-inflammatory, and contributes to a reduction in unhealthy cholesterol.  
It's a snap to prepare.  I sprinkled a bit of Parmesan on top, and I think that it would be great with a bit of pine nuts as well. 
I did not have any dry bread crumbs, so I toasted a piece of bread and chopped it very fine, and it was great.  Also, I could not find any packaged kale, so I just bought a large fresh bunch (look for a bunch with dark green leaves with no yellowing).  I rinsed and dried it & then coarsely chopped the entire bunch.  (Cut out the tough stalks and discard them, or save them for soups.)  It was enough to fill a large skillet.
Note: I recommend gathering, pre-measuring, and chopping all of the ingredients before you begin cooking.

2 tsp olive oil
1 cup chopped onion
6 cloves garlic, minced
1/2 cup plain dry bread crumbs
8 oz packaged chopped fresh kale (about 5 cups)
1/2 cup fat-free, low-sodium chicken broth

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the pan.  Cook the onion for 3 minutes, or until soft, stirring frequently.  Stir in the garlic.  Cook for 30 seconds, stirring frequently.
Stir in the bread crumbs.  Cook for 2 to 3 minutes, or until lightly brown, stirring frequently.  Transfer this mixture to a small bowl. 
In the same skillet, stir together the kale and chicken broth.  Reduce heat to medium and cook, covered, for 6 minutes, or until the liquid is absorbed and the kale is tender and wilted, stirring occasionally.  Add additional broth if necessary. 
Stir the bread crumb mixture into the kale.  Serve immediately.

Serves 6 (1/2 cup serving)

Cal: 81
Fat: 2.5g
Chol: 0 mg
Sodium: 89mg
Carbs: 13g
  Fiber: 2g
  Sugars: 2g
Protein: 3g

TURKEY CUTLETS WITH APPLES AND CRANBERRIES

This is a very pretty dish that is great for company, yet simple enough for any day.  It can also be assembled ahead of time & then popped in the oven when ready to bake.  It would be a great holiday dish, especially if you are looking for something other than a big Thanksgiving turkey.

4 turkey breast cutlets (about 11/2 lbs)
1 large apple
1/2 cup fresh cranberries
1/2 orange
1/4 cup water
1 tsp ground cinnamon
1/4 tsp nutmeg
1 tbls brown sugar
salt and pepper to taste

Pour cranberries into small saucepan; discard any mushy berries.  Peel and core apple.  Chop into 1/2" dice, and add to cranberries.  Add water, cinnamon, nutmeg & sugar.  Zest orange into saucepan.  Remove and discard remaining orange peel, and chop orange segments into small pieces.  Add orange & any juice to the saucepan, and stir gently.  Cook over medium heat until apples are tender but still somewhat crisp, about 5-10 minutes.  Remove from heat & cool mixture.  (To speed this process, pour mixture into a different container, and place in freezer for 5-10 minutes.)

Meanwhile, slice a "pocket" in each turkey breast: Lay the breasts flat, and make a horizontal cut along the long side of the breasts.  Slice all the way to (but not through) the two remaining sides (breasts are somewhat triangular-shaped). 
Coat a small to medium-size baking dish (one the breasts will just fit into without a great deal of extra space) with a bit of olive oil.  Place turkey breasts in a single layer in baking dish.  Using about 1/2 of the apple-cranberry mixture, spoon some into the pocket of each breast. Do not over-fill.  Secure open side of breasts with toothpicks.  Sprinkle breasts with salt and pepper as desired, pressing gently onto to surface of turkey.  Pour remaining apple-cranberry mixture and accumulated juices over the tops of the breasts.  (At this point, you can cover & refrigerate the dish until ready to bake.)

Bake, uncovered, in preheated 350˚ oven for 30-45 minutes (on the longer end if dish has been refrigerated), until turkey is tender & cooked through.  A meat thermometer should register 165˚ when the turkey is done.  Spoon pan drippings over turkey a couple of times during baking.  Carefully remove toothpicks & serve.

Serves 4

Cal: 231
Fat: 3g
Sat Fat: .6g
Chol: 73g
Carbs: 21.3g
Fiber: 3.5g
Sugar: 16.3g
Protein: 29.5g

BLACK BEAN AND CRUNCHY CABBAGE SOUP

This is a variation on the Sopa Azteca recipe.           http://balanced4fitness.blogspot.com/2009/03/sopa-azteca.html 
I had leftover broth but no chicken or avocado, so I improvised.  This is a delicious vegetarian version of that recipe. I loved it for lunch, but it would be great for dinner, too.  The cabbage really amps up the nutrition, and it also adds a wonderful crunch & subtle flavor to the soup.  This is a very hearty soup--You could almost use a fork, but you'll want a spoon to enjoy every drop of the yummy broth.

2 tsp olive oil
1 cup onion, chopped
3 cups chicken (or vegetable) broth
1 can fire-roasted tomatoes
1/2 cup salsa
1 can black beans, drained & rinsed
3-4 cups shredded cabbage or coleslaw mix
Optional toppings: 
  cilantro
  diced avocado
  shredded Monterey Jack cheese
  hot pepper sauce, such as Tabasco
  sliced jalapeno peppers

Heat oil in a large saucepan over med-high heat.  Add onion; saute 5-10 minutes, or until onion becomes translucent.  Add broth, tomatoes, and salsa.  Stir & bring to a boil.  Reduce heat and simmer, uncovered, for 10 minutes.  Add beans. Increase heat slightly, and simmer for an additional 5-10 minutes.  Place 3/4 to 1 cup of cabbage or coleslaw mix into each of 4 large, shallow soup bowls.  Ladle broth/bean mixture over cabbage, and serve immediately.  Sprinkle with toppings as desired.

ROASTED CARROTS WITH FRESH THYME

Have you ever used fresh thyme when cooking carrots?  If not, give this recipe a try.  The fresh thyme gives an entirely different flavor than that of the dried variety.  Roasting the carrots brings out their sweetness, and the combination makes for a wonderfully flavorful Autumn side dish.

2 lbs carrots, peeled & sliced on diagonal about 1/4" thick
2 tsp olive oil
1 tsp butter, melted
2 tsp fresh thyme leaves
salt and pepper to taste

Preheat oven to 400°F.  Mix olive oil, butter & thyme in large bowl.  Add carrots and toss to coat. Spread carrots in single layer on large rimmed baking sheet. Sprinkle with salt and pepper as desired.  Roast until carrots are tender and lightly browned, stirring occasionally, about 40 minutes.

Serves 6
Per serving:
Cal: 82
Fat: 2.5g
Chol: 2mg
Carbs: 14.7
  Fiber: 4.4g
  Sugars: 7.2g
Protein: 1.4g

GREEK CHICKEN

This recipe is from a cookbook that I recently discovered: Quick & Easy Meals, by the American Heart Association.  I especially like the lemon & oregano combination in this recipe.
By the way, if you don't care for feta cheese, try substituting Parmesan.

4 boneless, skinless chicken breasts, about 4 oz. each
1 14.5-oz can reduced-sodium chicken broth, divided
1/3 cup water
1/2 tsp dried oregano
1/2 tsp lemon zest (see note at bottom)
1 1/2 tsp lemon juice
1/2 tsp pepper
2/3 cup uncooked bulgar
8 kalamata olives, thinly sliced
4 tsp crumbled feta cheese

Lightly spray a deep skillet or Dutch oven with olive oil cooking spray.  If chicken breasts are thick, slice them in half horizontally.  Cook the chicken over medium-high heat 2 minutes per side, or until lightly browned. 

Add 1 cup of the broth, the water, oregano, lemon zest, lemon juice, and pepper.  Bring to a light boil, 1 to 2 minutes.  Cover skillet, reduce the heat, and simmer for 10 minutes.  Transfer chicken to a plate.

Stir the bulgar and the remaining 3/4 cup broth into the skillet.  Return the chicken to the skillet on top of bulgar.  Increase the heat to medium high, cover skillet, and bring to a light boil for 1 to 2 minutes.  Reduce heat and simmer, still covered, for 12 to 15 minutes more, or until bulgar and chicken are tender.  

Serve chicken pieces atop bulgar.  Sprinkle with olives and feta cheese.  

Serves 4

Cal: 240
Fat: 4.5g
chol: 69mg
sodium 260mg
carbs 10g
  fiber 5g 
  sugars 0g
protein 31g

Note: If you don't already have one, consider purchasing a lemon zester.  Citrus zest really livens up recipes, and the dried variety doesn't begin to compare.  A zester is inexpensive & very easy to use.  Here is a picture of one: http://www.amazon.com/Oxo-Good-Grips-Lemon-Zester/dp/B00004OCJO

FALL VEGETABLE MEDLEY

This recipe is from the executive chef, Mark Webster, at the New Theatre Restaurant. If you've never been, the food is absolutely delicious--I highly recommend it!
I really enjoyed this dish, and I decided to ask the chef for some pointers on making it at home.  He very graciously gave me the entire recipe.  I am sharing as it was given to me, and then I've made some notes in black in parenthesis as to a few minor changes that I made. 
Hope you enjoy it as much as I do!

1.5 lb. butternut squash, peeled, seeded, and cut into large dice
1 lb. baby carrots
1 medium yellow onion, peeled and diced
2 red bell peppers, seeded and cut into julienne strips
1 tbls canola oil (I used olive oil)
3 oz brown sugar  (I reduced this to 3 tbls)
1/4 tsp cinnamon
3/4 tsp kosher salt (I reduced this to 1/2 tsp & used sea salt)
1/2 tsp black pepper, butcher grind
2 tbls white balsamic vinegar  (I used red balsamic vinegar)
2 oz maple syrup  (I used 1.5 oz maple syrup)
Italian parsley for garnish

• Peel squash and seed, cut into large dice, and steam for 2-3 minutes.  (I microwaved the squash for 1-2 minutes first in order to make it easier to cut the skin off. Cut into 1-2 inch dice.  After steaming, place squash in large bowl and set aside.)
• Steam baby carrots for 10 minutes. (Add to bowl of squash.)
• Preheat oven to 400.  Combine carrots, squash, red peppers, brown sugar, salt, and pepper in bowl and toss together.
• Place on a sheet pan that has been lightly sprayed with pan spray, and bake in oven for 45 minutes.  (I lined the pan with foil.)
• Meanwhile, caramelize onion:  Heat oil in skillet over medium high heat.  Add onion and allow to caramelize (brown, but do not burn).  (Stir occasionally. I reduced heat to med-low after the first 5 minutes, as the onion was browning too quickly.  Onions took about 10-15 minutes to cook.)  Right before finishing, add the vinegar and syrup to the onion. The onions may be prepared the day before and refrigerated.
• As soon as the squash, carrots, and peppers come out of the oven, toss with caramelized onions (taste for seasoning adjustments).
• Lightly garnish with chopped Italian parsley before serving. 

CHICKEN FRICASSEE

This is a "cleaned-up" version of a somewhat heavy dish.  I increased the amount of vegetables, used olive oil (and less of it) instead of butter, and substituted half-and-half for the original heavy whipping cream.  This is one of my husband's favorite meals.

1.5 lbs boneless, skinless chicken breasts
2 ribs celery, coarsely chopped
1 onion, coarsely chopped
8 large peeled carrots, each chopped into 3-4 pieces
12 oz mushrooms, halved (or quartered, if large)
1/4 cup flour
1/2 tsp garlic powder
1/2 tsp coarse black pepper
2 tbls olive oil
1 14 oz. can reduced-sodium chicken broth
1 cup white wine
1/2 cup half-and-half
1/2 tsp sea salt


Mix together flour, garlic powder, and pepper in a shallow bowl. Slice each chicken breast in half horizontally to make them thinner, then cut each of these halves into 2 or 3 large pieces.  Heat 1 tbls of the olive oil in a nonstick Dutch oven or stockpot over medium heat. Dredge the chicken pieces in the flour mixture, shaking off excess flour.  Reserve remaining flour mixture and set aside. 
When the oil is shimmering, add the chicken pieces, in 2 batches if necessary.  Cook on each side for 2-3 minutes until a light golden color; chicken will not be quite cooked through yet.  Do not brown chicken.  Remove chicken to plate. In same pot, heat remaining 1 tbls olive oil.  Add onion, celery, carrots, and mushrooms.  Saute over medium heat for 8-10 minutes, until onions are transparent and mushrooms have released their liquids.  Sprinkle the remaining flour mixture over the vegetables.  Stir well, and cook an additional 2-3 minutes, until flour is absorbed and veggie mix is thick and sticky.  Add broth and wine, and stir well.  Return chicken and any accumulated liquids to pot.  Increase heat to high, and bring mixture to a boil.  Reduce heat to low and cover pot with a tight-fitting lid.  Simmer until chicken is very tender, approximately 25 minutes.  Remove chicken from pot.  Increase heat to high, and return mixture to a boil.  Boil, uncovered, until mixture is reduced to approximately 2 cups, stirring frequently to prevent sticking. (No need to measure--just reduce the liquid; this should take about 5 minutes.)  Reduce heat to medium and stir in half-and-half and salt.  Return chicken to pot. Stir gently to heat through, and serve.


Serves 4-6

MEXICAN BEAN SALAD

This salad is really, really good, and it's very different, too.  It's definitely healthy--loaded with 3 kinds of beans that are rich in protein and fiber, crisp veggies, and heart-healthy olive oil.  It makes a perfect warm-weather meal (no cooking!), or serve it as a side dish anytime. Yummy!


1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can dark kidney beans, rinsed and drained
1 (15 oz) can cannellini beans, rinsed and drained
1/2 green bell pepper, diced
1 red pepper, diced
10 oz frozen corn (no need to thaw or cook)
1 small red onion, minced
1/4 cup olive oil*
1/4 cup red wine vinegar*
2 tbls lime juice
1 tbls lemon juice
1 tbls sugar
1 tsp sea salt
4 cloves garlic, minced
1/4 cup fresh cilantro, chopped
1/2 tbls ground cumin
1/2 tbls black pepper
1/2 tsp hot pepper sauce (more or less, to taste)

*If you prefer less dressing, reduce vinegar & olive oil to 1/8 cup each.

Dressing:
In medium bowl, whisk together red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper, and hot pepper sauce. Once sugar has dissolved, whisk in olive oil gradually until all ingredients are well-incorporated.  Allow dressing to set at room temperature. 

Salad:
In large bowl, combine beans, green & red pepper, corn, and red onion. Toss well.

Pour dressing over veggies, and mix well.  Serve chilled or at room temperature.  Refrigerate any leftovers.

Serves 10.

PASTA WITH FRESH TOMATOES, BASIL AND CHICKEN

Here's a great way to make the most of those late-summer tomatoes and basil.  This recipe is very simple and tasty, and it only takes about a 1/2 hour to prepare.

4 boneless, skinless chicken breasts (1 to 11/2 lbs. total)
6 ripe tomatoes, seeded and chopped
4 garlic cloves, minced
4 tbls fresh parsley, chopped (or 1 tbls dried)
4 tbls fresh basil, chopped (or 1 tbls dried)
1 tsp sugar
1/2 tsp salt (plus more for seasoning chicken)
1/2 tsp freshly ground pepper (plus more for seasoning chicken)
2 oz fresh lemon juice
1 tbls olive oil
12 oz uncooked whole grain linguine
1/2 cup Parmesan cheese, shredded

Make a horizontal slice in each chicken breast to reduce thickness by half.  Then cut each slice into 3 to 4 pieces.  Season chicken with salt and pepper.  In large skillet, heat 1/2 tbls olive oil over medium heat.  Add chicken until lightly browned on each side and cooked through, approximately 5 minutes per side.  Remove chicken to warm plate.  In same skillet, heat remaining 1/2 tbls olive oil over medium heat.  Add tomatoes, garlic, parsley, basil, sugar, salt, and pepper.  Reduce heat to low, and stir frequently until sauce is cooked, approximately 10 minutes.  Meanwhile, cook linguine according to package directions.  When ready to finish, add lemon juice and chicken to sauce.  Continue cooking until chicken is heated through & tender when pierced with a sharp knife.  Drain linguine.  Spoon sauce & chicken over hot linguine, and sprinkle with Parmesan. 
Serves 4.

CAPRESE SALAD

This is such a great summer salad, because it takes advantage of the delicious summer tomatoes, cucumbers, & basil.  It calls for Balsamic Vinaigrette for the dressing, but feel free to substitute the dressing of your choice.  Be sure to use fresh mozzarella cheese.  It can be found in ball-shaped packages in the deli section.  These make main-dish sized salads, but the recipe is easily adjusted for quantity.

Serves 4

Balsamic Vinaigrette:
1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)

Combine all vinaigrette ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.

Salad:
Approximately 6 cups romaine lettuce, chopped into bite-size pieces
4 large tomatoes, chopped into small chunks
4 fresh basil leaves, sliced very thin
1/2 cucumber, cut in half lengthwise & then slice paper-thin
1/2 red onion, sliced paper-thin
4 oz. fresh mozzarella cheese, diced
Crusty bread, torn into bits--optional

Divide all ingredients equally among four salad bowls, layered in order given. 
Drizzle Balsamic Vinaigrette over top.  If adding bread pieces, add them after the dressing, as the bread will absorb a lot of the dressing.

SPRING FRITTATA

You do not need an ovenproof skillet for this delicious frittata. Substitute zucchini or other veggies for the asparagus if you like and increase the amount of veggies if desired.

1/2 cup chopped leek (white portion only)
1/2 cup cut fresh asparagus (1 inch pieces), increase if desired
2 tsp. olive oil
1/4 tsp. salt
1/4 tsp. pepper
1 cup sliced fresh mushrooms
1 cup shredded Asiago cheese
4 eggs
1 cup egg substitute (I usually just increase the Omega 3 eggs to 5)
1/4 cup fat-free milk (I use almond milk which works fine)
1 Tbsp. snipped fresh dill or 1 tsp. dill weed
1 Tbsp. minced fresh parsley or 1 tsp. dried parsley flakes

In small bowl, combine leek and asparagus. Drizzle with oil and sprinkle with salt/pepper; toss to coat. Transfer to a baking sheet coated with cooking spray. Bake at 400 for 20-25 min or until tender, stirring occasionally. Reduce heat to 350.
Place mushrooms on the bottom of a 9 in. deep dish pie plate coated with cooking spray. Top with roasted veggies and cheese. In a large bowl, whisk remaining ingredients; pour over cheese.
Bake for 30-35 min. or until a knife inserted near the center comes out clean. Let stand for 5 minutes. Cut into wedges.

ASIAN QUINOA - Vegetarian Recipe

1 cup water
1/2 cup quinoa
2 Tbsp. rice vinegar
2 Tbsp. plum sauce
2 garlic cloves, minced
1 tsp. grated fresh ginger root
1 tsp. sesame oil
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes
1 medium sweet red pepper, chopped
1/2 c sliced water chestnuts, chopped (I substituted celery which tasted fine)
1/2 c. fresh sugar snap peas, trimmed and halved (frozen is fine)
2 green onions, thinly sliced
2 scrambled eggs (optional)

In a large saucepan, combine the first nine ingredients, bring to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat. Add the remaining ingredients. Fluff with a fork. Cover and let stand for 10 minutes. I like to scramble the eggs separately and add at the last minute. Makes 3-4 servings.

11,375 STIR FRY RECIPES!

This recipe is from the March 2010 issue of Food Network Magazine. I haven't tried all 11,375 variations yet, but I have tried one. Hey--it's a start! It was good; I look forward to trying combinations.
The key to stir-frying is preparing everything in advance, so that you have all ingredients ready & in front of you when you start to cook. Also, blanch or slightly pre-cook any veggies you like tender rather than crisp.
If you like your stir-fries over rice, remember to cook the rice in advance.


STEP 1: PICK A PROTEIN
3/4 lb flank steak, trimmed & thinly sliced against the grain
3/4 lb pork tenderloin, thinly sliced
3/4 lb medium or large shrimp, peeled & de-veined
3/4 lb skinless, boneless chicken breasts or thighs, thinly sliced against the grain
12 oz package extra firm silken tofu, cubed


STEP 2: MARINATE
Whisk 1 egg white, 1 tbls Chinese rice wine or dry sherry, and 1 tbls cornstarch. Toss with your protein; cover & refrigerate 1 hour.


STEP 3: PREP 3 CUPS VEGGIES (any combination)
thinly sliced carrots
sliced celery
sliced bell peppers
1" scallion pieces
sliced onions or shallots
quartered mushroom caps
sliced bok choy or cabbage
sliced leeks
whole snow peas
sliced asparagus
quartered plum tomatoes or halved cherry tomatoes
baby spinach
blanched broccoli or cauliflower florets
thawed frozen peas or edamame

STEP 4: CHOOSE A SAUCE
Clear Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
2 tbls Chinese rice wine or dry sherry
1/2 tsp sesame oil
1 tsp salt
1/2 tsp sugar


Sweet-and-Sour Sauce
Mix together:
3/4 cup chicken broth
2 tsp cornstarch
1/4 cup ketchup
2 tsp soy sauce
3 tbls rice vinegar
1/4 cup sugar
1/2 tsp salt
1 tsp sesame oil


Brown Sauce
Mix together:
1/2 cup chicken broth
1 tbls cornstarch
1 tbls soy sauce
1 tbls hoisin sauce
1 tbls Chinese rice wine or dry sherry


Oyster Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
1 tbls Chinese rice wine or dry sherry
1 tbls soy sauce
3 tbls oyster sauce
2 tsp sesame oil


Spicy Sauce
Mix together:
3/4 cup chicken broth
1 tbls cornstarch
2 tbls soy sauce
2 tbls rice vinegar
2 tbls Chinese rice wine or dry sherry
1/2 tsp sesame oil
1 tbls sugar
2 tsp Asian chili sauce


STEP 5: STIR-FRY
Gather together:
peanut, olive, or vegetable oil
2-4 cloves garlic, minced
1-2 tbls ginger, minced
2 scallion, minced
pinch of salt
pinch of sugar

Optional garnishes:
sliced scallions
sesame seeds
peanuts
cilantro
sliced jalapenos

Procedure:

1. Heat 1/4" oil in wok or skillet over medium heat until shimmering & just beginning to smoke. (I only used 1 tbls oil.)
2. Drain excess marinade from the protein.
3. Set all ingredients, including your chosen sauce, protein, & veggies near the stove.
4. Stir-fry protein in pan until almost opaque (not cooked completely), about 30 seconds to 1 minute. For tofu, brown on both sides--do not stir. Transfer protein to a plate; discard oil & wipe out the pan. (Note: I would use a separate pan for the next step. It took quite a bit of work to clean out the skillet; next time I would soak the first skillet while cooking in the second. However, it is possible that using the increased amount of oil would prevent the marinate mixture from sticking so badly to the pan.)
5. Heat pan over high heat, 1 to 2 minutes. Add 2 tbls oil. Toss in garlic (4 cloves if making Spicy Sauce), ginger, scallions, salt & sugar. Stir-fry 30 seconds. Add the veggies, starting with the ones that take the longest to cook. Stir-fry until crisp-tender. (They will be cooked more, so do not overcook at this point.)
6. Add protein and sauce, and stir until the sauce is thick and the vegetables & protein are cooked through, about 3 minutes. Thin w/additional chicken broth if necessary.
7. Serve over rice (optional). Garnish as desired.

CHICKEN BREASTS VERONIQUE

This is a great "company" recipe.  Although the chicken has a sauce, it is not too heavy, and the addition of grapes makes this perfect for a nice summer dinner.  Be sure to buy crisp, sweet green grapes for the best flavor.  This recipe is really pretty simple.  It is, however, one of those recipes that has to be timed just right.  So make sure everyone is sitting down ready to eat by the time you are finishing the sauce & then serve 'em up!

1 lb boneless, skinless chicken breasts
1 tbls olive oil
kosher salt, to taste
1 tbls orange marmalade
1/2 tsp dried tarragon
1/4 cup dry white wine
1 tsp butter
1 tsp olive oil
1/2 lb small whole mushrooms, stems removed
1/4 cup half and half
1/2 tsp cornstarch
2 tsp water
3/4 cup green grapes
Parsley sprigs, for garnish

Heat 1 tlbs olive oil in large skillet over medium heat.  If chicken breasts are thick, slice them in half, so that they are no more than 1/4" thick.  Sprinkle chicken with kosher salt.  Cook chicken breasts in skillet until golden brown on both sides.  Meanwhile, combine marmalade, tarragon, & wine.  Stir into skillet.  Cover & simmer for about 15 minutes, or until chicken is cooked through and tender (chicken should pierce easily w/sharp knife).  Remove chicken from skillet & keep warm (do not allow chicken to dry out).  While chicken is cooking, heat remaining olive oil & the butter in a small saucepan over medium heat.  Add mushrooms & cook, stirring occasionally until mushrooms are golden brown & liquids evaporate.  Remove from heat & keep warm.
After chicken has been removed from skillet, make sauce (this is the part where everyone needs to be ready to eat!):
Mix cornstarch with water until smooth.  To pan juices, add half & half.  Quickly bring to a boil, stirring constantly.  Add cornstarch mixture to sauce & return to a boil, continuing to stir.  Mix in grapes & cook until heated through, 1-2 minutes.  Arrange chicken on platter.  Drizzle sauce over all.  Garnish with mushrooms & parsley.  Serve immediately. 

Serves 4
Per serving:
Cal 327
Fat 15.8g
Chol 109mg
Carbs 8.6g
Protein 34.3g

CHOPPED SALAD WITH BEANS

This recipe is based on a Bobby Flay recipe--just a few minor changes (less oil & cheese, more beans). Serve it as a main course or as a side dish.  I made it tonight for the first time, and I really enjoyed it. I used grape tomatoes instead of the beefsteak, and it gave it a pleasantly sweet flavor. Also, I could not find white cheddar, so I used all Monterey Jack. Hope you enjoy this, too!

1/4 cup balsamic vinegar
1 heaping tbls Dijon mustard
1 tsp kosher salt
1/2 tsp freshly ground black pepper
1/4 cup olive oil
3 cups romaine lettuce, finely chopped
2 ripe beefsteak tomatoes, seeded & diced
(I used grape tomatoes, quartered)
1/2 can red beans, rinsed & drained
1/2 can garbanzo beans, rinsed & drained
1/2 cup Nicoise olives, chopped
(I used a small can of sliced black olives)
1/2 cup Monterey Jack cheese, cubed
1/2 cup white cheddar cheese, cubed
Crumbled corn chips &
Fresh chives, chopped, for garnish

Whisk vinegar, mustard, salt, & pepper until smooth. Whisk in oil, & blend until emulsified. In serving bowl, toss lettuce, tomatoes, beans, olives, & cheeses. Garnish with corn chips & chives. Serve balsamic vinaigrette on the side. I found I needed very little dressing. It is very good & flavorful, but a little went a long way.

Serves 4

BREAKFAST BURRITOS

OK, this is such a simple, no-brainer recipe that I probably shouldn't even post it. But I'm posting it anyway, because:
1) I really do like these burritos, and
2) I'm running out of recipes!!!
I haven't had the time to try out new recipes lately, but bear with me... In the meantime, I'm ALWAYS grateful for any recipe submissions on the blog, so feel free to post away!

I love to have these burritos for either breakfast or dinner. They are so quick to throw together--especially perfect when I'm in a rush. If you're looking for high protein food, these qualify. I like to use corn tortillas, as they contain about 1/2 the calories of flour tortillas, they have more fiber, and they add a distinct flavor. You can heat the tortillas in the microwave, but I much prefer cooking them on a pre-heated cast-iron griddle (even a dry non-stick skillet will do) until they are hot & somewhat puffed. And, although bacon does not qualify as "health" food, it adds a lot of flavor and only 25 calories per serving. To make things even easier, I use the packaged, pre-cooked & pre-crumbled bacon pieces.

You can get fancy by adding any number of ingredients, such as:
diced avocado
salsa
diced cooked potato
diced fresh tomato
chopped cilantro
diced onion
diced jalapeno peppers

Serves 2
4 corn tortillas
1 tsp olive oil
2 eggs
2 tbls bacon, crumbled
4 tbls cheddar-jack cheese, shredded
salt & pepper to taste

Pre-heat skillet, if using, to cook tortillas. (Heat tortillas while eggs are cooking.) Heat olive oil in another skillet over medium heat. Scramble eggs with a teaspoon or so of water. Add to skillet, stirring frequently. When eggs begin to cook, stir in bacon pieces. Once eggs are cooked through, remove from heat & season with salt & pepper, if desired. On each tortilla, spread 1 tbls of shredded cheese. Top with 1/4 egg mixture. Fold sides of tortillas inward over egg mixture & serve immediately.

SUPER EASY LIME GRILLED CHICKEN

Here is a very simple recipe for grilled chicken that is tasty & very tender. It is great on its own or chopped up over a salad.

4 boneless, skinless chicken breasts
olive oil
salt & pepper to taste
4 tbls apple jelly
2 tbls fresh lime juice

Preheat grill over medium heat. If chicken breasts are thick, I cut them in half to make them thinner. This way they cook quickly and are less likely to be tough on the outside in order to be cooked through.
Heat apple jelly in small saucepan or in microwave until melted. Stir until smooth. Add lime juice & blend well. Heat until just beginning to boil; remove from heat & set aside.
Coat grill grates with cooking spray. Brush chicken breasts lightly with olive oil. Sprinkle with salt & pepper as desired. Grill for 3-4 minutes on one side (depending on thickness of chicken), or until lightly browned. Turn chicken, & brush lime glaze over cooked side of breasts. Grill for an additional 2-4 minutes. Turn chicken again & brush lime glaze on other side of chicken. Continue grilling for 30 seconds to 1 minute per side--just long enough to brown a bit more w/glaze. Watch carefully; the sugar in the glaze can easily cause the chicken to burn. Once chicken is within 1 to 2 minutes of being done, remove chicken from grill & immediately place all 4 breasts on a sheet of aluminum foil. Brush again on both sides with lime glaze. Quickly wrap foil tightly; no need to keep chicken breasts all separate. Keep wrapped for 5 minutes. Meanwhile, reheat remaining lime glaze in microwave until just beginning to boil again. After 5 minutes in foil, test chicken for doneness: Chicken should pierce easily with sharp knife. When done, serve immediately with extra lime glaze.

SPINACH SALAD WITH GOAT CHEESE FRITTERS

When I was in St. Louis recently, my son took me to an Italian restaurant that was really good. Of all things, I had a spinach salad that was possibly the best salad I have ever had. I have tried my best to recreate it, & I think that I've come pretty close. This should be called a "dessert salad"! I hope you enjoy it as much as I do. This calls for a Balsamic Vinaigrette dressing. I usually do not care for Balsamic Vinegar, but I thorougly enjoyed it in this dish. The combination of sweet & tart, crunchy & soft, and cold & warm really makes this salad unique and absolutely delicious. Try it, & let me know what you think!

Tips:
*Make candied walnuts, dressing, and fritters ahead of time.
*Refrigerate fritters for at least 15 minutes before cooking, and cook them right before you are ready to serve salads.
*Have individual salads assembled & ready to serve by the time the fritters are finished cooking.

Serves 4

Goat Cheese Fritters: One log of goat cheese, cut into 4 rounds about 1/4" or so thick (available in deli section of grocery store but may be called "chevre" or "chavrie"; be sure to buy the plain goat cheese, not the seasoned variety) You will not use the whole log.
1/2 cup finely ground plain bread crumbs (not Italian), pre-packaged, or make your own by grinding a slice or two of dry bread in a blender
1 egg whisked together with 1 tbls water
2 tsp olive oil

Place bread crumbs & egg mixture in 2 separate shallow dishes. With your (clean, please) hands, gently press goat cheese rounds to flatten slightly. Dip each round in egg mix, coating well, and then dip in bread crumbs. Cover thorougly with crumbs, pressing crumbs gently into cheese round. Place rounds on waxed paper & refrigerate for 15 minutes-1 hour. When ready to cook, heat olive oil in small skillet over medium to med-high heat. When hot, add goat cheese rounds. Fry on one side for 3-4 minutes, and then turn very gently & cook on other side for another 3-4 minutes until golden brown on both sides. Remove from heat & place on top of salads. Serve immediately.

Candied walnuts:
2 tbls Turbinado or brown sugar
1/2 cup walnuts, broken in half

Heat sugar in a small nonstick skillet over medium heat, stirring occasionally. While heating, lay out a sheet of waxed paper. Once sugar is completely melted, turn off heat & immediately add walnuts, stirring constantly. Once walnuts have been thoroughly coated, spread them out onto the waxed paper. Quickly separate them a bit with the spoon you've been using. Allow them to cool completely, then break them apart into smaller pieces. (Try not to eat them all before you finish the recipe.)

Balsamic Vinaigrette: 1/2 cup Balsamic vinegar
1/4 cup olive oil
2 cloves garlic, minced
3 tbls brown sugar (more if dressing is too tart)

Combine all ingredients. Whisk to blend thoroughly. Allow to stand at room temperature until ready to serve.

Assembly:
One (maybe more) 10-oz bag baby spinach (or desired amount to fill plates)
4 tbls dried cranberries or dried cherries
4 tbls green onion (green part only), sliced thin OR 4 very thin slices of red onion, rings separated

Fill each plate with spinach leaves. Sprinkle about 1 tbls dried cranberries or cherries on top of each salad. Sprinkle 1-2 tbls walnuts over each salad. Follow with green or red onion over each. Place 1 warm goat cheese fritter on top of each salad. Drizzle with Balsamic vinaigrette, or serve vinaigrette on the side. Serve immediately.

BLACK BEAN & CORN SOFT TACOS

This is a great dinner for the warmer weather we've been enjoying. I like to set it up as a "build-your-own-taco" bar, mainly because everyone in our family likes different ingredients. It's very easy if you just prepare everything in advance & put each ingredient in a separate bowl. Then you can pop the warm ingredients in the microwave (if you use one) to keep them hot without over-cooking.
Note: If using cast-iron skillet to heat tortillas, give the skillet plenty of time to pre-heat.

Serves 4

8 corn (or flour) tortillas (Mission brand is good.)
1 can black beans, drained & rinsed
2 tbls (more or less to taste) jalapeno peppers, minced
(gotta be Mrs. Renfro's brand! --See note below recipe)
1 Roma tomato, diced
1/2 tsp garlic salt, divided
1 cup frozen corn
1 tsp olive oil
1 small red pepper, seeded & cut into 1" x 1/4" slices
1/4 red onion, diced
1/4 tsp white pepper
1 1/2 cups shredded crispy lettuce, such as romaine
1 cup finely shredded cheese, such as Kraft's "Authentic Mexican Style" white cheese

Optional garnishes:
additional chopped tomato
chopped avocado
additional jalapeno peppers
sour cream

Cook corn in small amount of water until just done but still a bit crisp. Drain and set aside. Heat olive oil in skillet over medium heat. Add red onion & red pepper. Saute until onion is transparent and tender, about 7-10 minutes. Add corn, white pepper and half of garlic salt, and stir well. Set aside & keep warm.
Meanwhile, combine black beans, tomato, and jalapeno peppers in small saucepan. Add about 2 tbls water. Cook, uncovered, over medium-high heat until hot. Season with remaining garlic salt. Mixture should be moist but not soupy; keep warm. Do not allow beans to dry out; add additional water if needed.

For best results, heat the tortillas individually in a pre-heated dry skillet; cast iron is best, but non-stick will also work. Heat on each side until puffed & lightly browned. (If you want to prepare several at once, keep them in a warm oven after heating in skillet, wrapped lightly in foil or a dish towel. Watch them to make sure they do not dry out.) Fill each tortilla with 1 to 2 tbls each of the bean and the corn mixture. Top with shredded lettuce, cheese, and other garnishes, as desired. Fold tortilla in half. Serve immediately.

Note: Even if you usually do not like jalapeno peppers, try the Mrs. Renfro brand. They come pre-sliced in a 16 oz glass jar. They are really good: crisp, very flavorful, & spicy without being overly hot.

COLORADO CARROTS

Here's a carrot side dish with a tasty and unique blend of flavors. It's very quick to throw together, too!

Serves 4

6 to 8 carrots, sliced 1/4" thick
2 tbls brown sugar
1/4 cup orange juice
1/4 tsp lemon pepper
1/4 tsp cumin
1/2 tbls butter

Preheat oven to 375˚. Spray a shallow baking dish with cooking spray. Place carrots in dish. Combine remaining ingredients; heat in microwave or on stovetop until brown sugar is dissolved and butter is melted. Pour over carrots in dish; toss to coat carrots. Cover dish and bake for 35-45 minutes or until carrots are tender.

Per serving:
Cals: 75
Fat: 1.7g
Chol: 4mg
Carbs: 14.9g
Fiber: 2.6g
Sugars: 10g
Protein: 1g

GRILLED HERBED CHICKEN

In keeping with the Herbes de Provence theme from the last post, here is an exceptionally simple chicken recipe. To ensure chicken is evenly-cooked & to lesson cooking time, cut each chicken breast in half (slicing parallel to the surface of the cutting board) so that each piece is approximately 1/4 inch thick.
2 large chicken breasts, each cut in half horizontally
1 tbls olive oil
1 tbls Herbes de Provence (more or less, to taste)
salt & pepper to taste

Preheat grill to medium. While grill is heating, brush chicken breasts with olive oil on 1 side. Sprinkle liberally with Herbes de Provence. Spray grill surface generously with nonstick spray. Place chicken breasts on grill, herbed side down. Brush top side of breasts with olive oil & sprinkle with Herbes de Provence. Close grill lid, and cook for 2-3 minutes, or until underside of chicken is golden brown. Flip chicken over, re-spraying grill grates if necessary. Cook an additional 2 minutes or so. Check for doneness: Chicken should be white on inside, and a sharp knife should easily pierce thickest part of chicken. Do not overcook. Remove chicken from heat & season with salt & pepper, if desired. You can also cook the chicken on the stovetop with the same ingredients.

I enjoyed this chicken on its own with a salad & some grilled veggies. My husband liked the chicken sliced over pasta. Any leftovers would be great for most any recipe calling for cooked chicken, as the spices are flavorful, yet mild. I think it would be great in a chicken salad or a chicken pot pie.

ROASTED HERBED ASPARAGUS

To celebrate Spring, here's a deliciously simple asparagus recipe. This is very similar to the Roasted Asparagus recipe that Monica posted last year
( http://balanced4fitness.blogspot.com/2009/06/roasted-asparagus.html ), but the spicing is different, and it cooks uncovered. Try both! This recipe utilizes Herbes de Provence, which you can find jarred by Spice Island at most any grocery store. --A unique blend of spices, I especially like the lavendar in the Herbes de Provence. Try it on chicken, fish, and veggies.

Note for trimming asparagus
If you've ever wondered exactly how much of the asparagus stem to trim, try this method that I read about in Cook's Illustrated:
Hold a piece of asparagus about mid-stalk in one hand. With the other hand, hold the stem end of the stalk; bend this end downward until the stalk breaks. It will break easily at just the right spot to avoid waste & to also avoid cooking the tough portion of the stalk.

1 bunch of fresh asparagus (approximately 1 lb.)
1 to 2 tbls olive oil
1 tbls Herbes de Provence
Kosher salt to taste

Preheat oven to 400˚. Rinse & trim asparagus; pat dry. Line a baking sheet with foil (optional). Arrange asparagus, all stalks facing the same direction, on baking sheet. Sprinkle with olive oil & toss gently; it is easiest to toss with clean hands. Scatter Herbes de Provence over asparagus & again toss gently. Spread asparagus out into a single layer, and sprinkle with salt if desired. Roast, uncovered, for 12-14 minutes until tender when pierced with fork. No need to turn asparagus while cooking.
Serve immediately.

Serves 4
Cal: 80
Fat: 6.9g
Chol: 0mg
Carbs: 4.4g
Fiber: 2.4g
Protein: 2.5g

ALMOND-CRUSTED CHICKEN

If you're in the mood for chicken w/a crunch, here's the recipe for you! It consists of just a few simple ingredients, yet it packs a flavorful punch. While the almonds are somewhat calorie-dense, they are also quite nutritious. Almonds are high in protein, iron, calcium, zinc, and monounsaturated fats, just to name a few nutritional perks. As a bonus, they taste great, too.
Try serving this dish with fresh green beans or asparagus and a salad--Yum!

1 1/4 lbs. boneless, skinless chicken breast, trimmed of fat
2 tbls. olive oil
3 egg whites
2 oz. almonds, ground
kosher salt & coarsely ground black pepper, to taste

Place egg whites in one shallow dish or pie pan; place ground almonds in another. Slice chicken breasts into thin cutlets, approximately 1/4" or so thick. (Most chicken breasts will slice into 2 or 3 cutlets.) Meanwhile, heat olive oil in large skillet over medium heat; do not allow oil to smoke. Dip each chicken in egg white & then coat 1 side of cutlet in ground almonds. Sprinkle non-almond side of cutlet with salt & pepper to taste. Transfer cutlets to skillet, non-almond side down. Gently press almonds into chicken. Cook chicken approximately 3-4 minutes, or until underside of cutlets are golden brown & edges of cutlets appear opaque & white. Carefully turn cutlets over, being careful not to dislodge almonds. Cook another 3-4 minutes, or until almond sides are golden brown & cutlets are cooked through. Test for doneness: tip of sharp knife should easily pierce thickest part of chicken. Remove cutlets to warm plate (Do not cover, or the coating will become soggy.). Scrape any remaining almonds from skillet & scatter over cutlets. Place in warm (not hot) oven if necessary--for no longer than 10 minutes; do not allow chicken to dry out.
I like this dish "as is"--I found it to be very tender & moist, but you may wish to serve w/a honey mustard sauce.

Serves 4
Per serving:
Cal: 387
Fat: 18g
Chol: 120mg
Sodium: 146mg
Carbs: 3.2g
Fiber: 1.7g
Protein: 49.7g

PORK TENDERLOIN WITH SHALLOT/WINE REDUCTION

This recipe sounds fancy, but it's really quite simple. The pork tenderloins can be found pre-packaged, usuallly by Hormel; they come in a "log" shape. Look for the unflavored variety for this recipe. You can grill the pork instead of roasting in oven if you prefer, but be careful not to overcook it. Make the sauce while the pork is cooking so that the pork will not have to sit long after cooking.
My husband came up with this one. Hope you'll enjoy it as much as I did!

1 pork tenderloin, trimmed of all visible fat
2 shallots, minced
3 cloves garlic, minced
1/2 cup sweet white wine, such as Moscato or Chenin Blanc
1/2 cup chicken stock
1/2 tbls butter
2 tbls half-and-half (optional; can omit for a thinner sauce)

To cook pork:
Preheat oven to 375˚. Cut "log" of pork in half crosswise. (If necessary, hold pork together w/toothpicks or kitchen twine to maintain rounded shape.) Trim pork of fat, and pat dry with paper towels. Season with kosher salt & black pepper as desired. Roast pork, raised on a small rack, until internal temperature reaches 155˚ - 160˚ (approximately 20 minutes, but go by temperature rather than time). Meat should be opaque and slightly pink in center. Do not overcook pork; it will be cooked more by end of recipe. Slice tenderloin into medallions, about
1 - 11/2" thick. Set aside & keep warm.
Meanwhile, to make sauce:
Melt butter in medium-sized skillet over med-low heat. Saute shallots until transparent, about 5 minutes. Add garlic; cook 1 minute more. Add chicken stock, and increase heat. Bring mixture to a boil, then reduce heat to a high simmer & cook until sauce is reduced by about half. Add wine & repeat process: Bring to boil, then lower heat & reduce by half again. Add half-and-half, & stir over low heat until heated through. Remove sauce to small bowl & keep warm, leaving a bit of sauce coating the skillet. Deglaze pan by stirring over low heat until sauce dries up a bit & leaves crusty bits in the pan.
Final assembly:
Brown pork medallions in deglazed pan (in batches, if necessary) for about 30 seconds per side. Pork should absorb bits of sauce from pan. Quickly place medallions on serving plates & drizzle with reserved sauce. Serve immediately.

SPINACH, FETA, AND TOMATO QUICHE

6 sheets frozen phyllo dough, thawed
3 Tbls. olive oil
11/2 tsp toasted sesame seeds

Filling
10 oz pkg frozen spinach, thawed, all liquid squeezed out
1/2 cup finely chopped red onion
1/2 cup crumbled feta cheese
10 cherry tomatoes, halved

Quiche batter:
2 eggs
1 cup low fat or fat free milk
pinch ground nutmeg

preheat oven to 350
To make crust, coat 9-inch pie pan with cooking spray.
Lay 1 phyllo sheet on work surface and brush all over with oil.
Sprinkle with 1/2 tsp. sesame seeds.
Top with second phyllo sheet,brush with oil.
Repeat until you have used all 6 phyllo sheets. Press into pie pan; trim with scissors.
To make filling: Stir together spinach and onion. Sprinkle feta cheese over crust. Top with spinach mixture. Arrange tomatoes on top.
To make Quiche batter: Whisk together all ingrediants in medium bowl. Season with salt and pepper. Pour Quiche batter over filling into crust. Set Quiche on baking sheet and bake until top is brown and center is set. It took about 35 min.
You can make this Quiche bigger by adding 1/2 cup more milk for every egg you add to the filling. Also add any veggies that sound good to you.
I have also used fresh spinach and sun dried tomatoes and half feta and half blue cheese . Enjoy !!!

CHICKEN NOODLE SOUP

What better recipe to post during cold & flu season?! This is a delicious soup recipe, and it's really easy. The only time-consuming part is chopping the vegetables. You could always use pre-chopped frozen vegetables to speed things up, and any variety of veggies will do. I really love to include lots of mushroom and carrots, and about a cup of frozen corn. I've also made it with spinach, broccoli, shredded cabbage, cauliflower, and/or zucchini. For the noodles, try the frozen variety--they are very doughy and much tastier than the dried noodle variety. Look at the cooking time on the bag of noodles--buy the ones that cook in about 5 minutes. (If you get the ones that take 20-30 minutes to cook, your chicken & veggies will probably be overcooked, and the noodles absorb so much of the liquid that you will lose a lot of the rich broth.)

1/2 tbls butter
1/2 tbls olive oil
1 onion, diced
2-3 stalks celery, diced
2 cloves garlic, minced
1 box (32 oz) + 1 can low-sodium chicken broth
1 1/2 cans water
2 tbls chicken broth base or bouillon granules
3-4 cups veggies, cut into bite-size pieces
2 tbls dried, or 1/2 cup fresh, parsley
2 tbls dried basil
dash tarragon
1/2 tsp lemon pepper
1/2 tsp dried thyme
1/2 tsp poultry seasoning
1/2 tsp white pepper
1/2 tsp garlic salt
3 boneless, skinless chicken breasts, diced
2 cups (measure uncooked) frozen noodles, such as Reames or Aunt Vi's brand

Heat butter and olive oil in stockpot over medium heat. Add onion, celery, and garlic, and saute until tender, approximately 10-15 minutes. Add broth, water, and chicken base. Heat to boiling, stirring well to dissolve chicken base. Add veggies and all remaining ingredients, except chicken and noodles. Return mixture to a boil, then reduce heat to low. Cover and simmer 10 minutes. Add chicken, and return to a boil. Cook uncovered at a low boil 4-5 minutes, stirring occasionally, until chicken is opaque. Add noodles, and return to a boil. Reduce to a low boil again. Cook, stirring occasionally, until noodles are done, approximately 5 minutes (check noodles package for correct cooking time).
This soup reheats nicely, and it is even better the 2nd day.

Vegetarian Option:
Omit chicken, and serve as Vegetable Soup

This makes a large pot of soup. I've never actually counted the servings, but I'm guessing it would make about 8 main-dish servings, or about 16 cups.