If you have never had Posole (also called Pozole), do yourself a favor and give this a try. I had heard of Posole, but I had never tried it. I have since learned that there are about as many recipes for this hearty, Mexican main-course soup as there are cooks! It is traditionally served at Christmastime, but it was such a hit that it will be made year-round in our home from now on.
Posole is made with pork (or sometimes chicken) and hominy. There is also Posole Rojo, made with tomatoes and/or chili peppers, giving it a red color. I tried it both ways and preferred the following version. Posole is often served with such garnishes as chopped lettuce, radishes, onion, cheese, lime wedges, and cilantro, which individuals can add to their dish as they please.
You can cook the pork right in the soup; that's how I made it the first time. However, if you pre-cook the pork in a slow cooker or roast it in the oven, it cooks up so incredibly tender and flavorful that it literally shreds itself. It was so easy, and I will definitely only make it this way in the future.
You will not use all of the pork for this recipe, but it is hard to find really small cuts of pork shoulder. The leftover pork is delicious in soft tacos or simply on its own. Of course, you can always freeze the leftover pork for your next batch of Posole.
Ingredient notes: Mexican oregano really does taste different than standard oregano; I would describe it as having an almost lemony quality. It has a distinctive flavor that is central to this dish. I found it at the small Mexican market, La Tienda Chiquita, in Liberty.
PORK
1 tsp ground cumin
1 tsp garlic powder
1 tsp smoked paprika
1 2-lb boneless pork shoulder
1/2 cup water
Preheat oven to 275˚, or preheat slow-cooker. Trim fat from pork. I cut the pork into 4 chunks to reduce cooking time. Mix spices, sprinkle over pork, and rub spices into surface. Pour water over pork; cover. Roast pork in oven 5-6 hours until extremely tender. Or, place in slow cooker on medium. I cooked mine in a slow cooker, and it was done in about 4 hours. Check the pork every hour or so as it is cooking, adding more water if needed.
Drain pork, reserving pork broth. Refrigerate broth. Discard fat solids after they rise to the top. Use remaining broth in Posole.
If pork has not already fallen apart, shred it into bite-size pieces using two forks. You will need 3/4 lb of the cooked pork for the Posole; reserve the remainder for another use.
POSOLE
1/2 tbls olive oil
1 large onion, coarsely chopped
4 cloves garlic, minced
2 tsp cumin
1 tbls Mexican oregano
1/2 tsp black pepper
3 cans low-sodium chicken broth (substitute the broth from cooking the pork for some of the chicken broth)
2 cans yellow hominy, drained
2 to 4 oz (to taste) canned green chilies--do not drain
2 Roma tomatoes, chopped
Heat olive oil in Dutch oven over medium heat. Add onion and cook, stirring occasionally, until transparent, 5-7 minutes. Stir in garlic, cumin, Mexican oregano, and black pepper. Cook, stirring constantly, until fragrant, 30 seconds-1 minute. Stir in broth. Bring to a boil over high heat. Add hominy, chilies, and tomatoes. Bring soup back to a boil. Reduce heat and simmer 5 minutes. Cover and keep warm if not ready to serve. When ready to serve, stir pork into soup, and simmer 3 minutes more. Ladle soup into bowls, and serve with garnishes. Warm corn tortillas served on the side are delicious with this soup.
Optional Garnishes
chopped lettuce
radishes
onion
shredded cheese
lime wedges
cilantro
Showing posts with label soup. Show all posts
Showing posts with label soup. Show all posts
Friday, March 30, 2012
Thursday, March 1, 2012
LEMON CHICKEN ORZO SOUP
This recipe is inspired by a soup of the same name at Panera Bread. This version is a bit heartier, with more chicken and veggies. The lemon really brightens the flavor, and it is quick to put together. Very yummy!
1/2 tbls olive oil
1 onion, diced
4 medium carrots, peeled and diced (about 2 cups)
2 stalks celery, sliced (about 2 cups)
8 cups low-sodium chicken broth
11/2 cups chopped fresh spinach
1/2 tsp freshly ground black pepper
1/2 tsp dried oregano
2 tbls fresh basil, chopped (or 1 tbls dried basil)
2 boneless, skinless chicken breasts (about 10-12 ounces)
2 oz orzo (about 1/2 cup)
Juice of 2 medium lemons
1/2 tsp salt
Thinly sliced lemon, for garnish
Heat olive oil in stockpot over medium heat until shimmering. Add onion and cook until transparent, about 5-10 minutes.
Add remaining ingredients, except lemon juice. Heat soup over high heat until it just starts to boil. Reduce heat to low. Cover and simmer gently for 30 minutes.
Remove chicken breasts from pot. Shred chicken and return to pot. Add lemon juice and salt.
Ladle into individual bowls, and garnish each with a very thin slice of lemon.
1/2 tbls olive oil
1 onion, diced
4 medium carrots, peeled and diced (about 2 cups)
2 stalks celery, sliced (about 2 cups)
8 cups low-sodium chicken broth
11/2 cups chopped fresh spinach
1/2 tsp freshly ground black pepper
1/2 tsp dried oregano
2 tbls fresh basil, chopped (or 1 tbls dried basil)
2 boneless, skinless chicken breasts (about 10-12 ounces)
2 oz orzo (about 1/2 cup)
Juice of 2 medium lemons
1/2 tsp salt
Thinly sliced lemon, for garnish
Heat olive oil in stockpot over medium heat until shimmering. Add onion and cook until transparent, about 5-10 minutes.
Add remaining ingredients, except lemon juice. Heat soup over high heat until it just starts to boil. Reduce heat to low. Cover and simmer gently for 30 minutes.
Remove chicken breasts from pot. Shred chicken and return to pot. Add lemon juice and salt.
Ladle into individual bowls, and garnish each with a very thin slice of lemon.
Sunday, January 29, 2012
FRENCH ONION SOUP
The following is a less-fatty version of Julia Child's French Onion Soup recipe. I was craving French Onion Soup a few days ago, and I found this recipe to be scrumptious! The original recipe calls for an extended simmering of the soup. This did intensify the flavors, but I also had some "on the fly," and it was pretty darn good, too.
Hope you enjoy it.
1/2 tbls olive oil
1/2 tbls butter
4 large onions, halved and thinly sliced
1/4 tsp sea salt
1/2 tsp sugar
3 tbls flour
32 oz low-sodium beef broth
1/2 cup burgundy (or other dry red wine)
1/4 tsp black pepper
1 bay leaf
Optional spices: basil, sage, thyme
4 1-inch thick slices whole-grain French bread
4 slices Swiss cheese (or cheese of your choice)
2 tsp Parmesan cheese
Heat olive oil and butter in stockpot over medium heat. When butter has melted and oil is shimmery, add onion. Stir; cook 5 minutes. Reduce heat to low. Cover and cook 10 minutes. Uncover and increase heat to medium-low. Add sugar and salt. Cook, stirring frequently, until onions are fully cooked, browned, and caramelized, about 20-30 minutes. Sprinkle with flour; stir and cook 3 minutes more. Add wine and stir. Gradually add broth, blending well. Bring soup to a boil. Add bay leaf and pepper (and any other desired herbs/spices), and reduce heat. Simmer, uncovered, 45 minutes (10 minutes if in a hurry!).
While soup simmers, make croutons:
Preheat oven to 325˚. Place bread slices on rack or baking sheet. Bake 25-35 minutes, turning halfway through cooking time. Croutons should be golden brown. Make sure that they are baked through and very dry. You can turn off the oven and leave them in longer to crisp them thoroughly.
When ready to serve, preheat broiler on a low broil setting. Ladle soup into oven-safe bowls. Float a crouton in each bowl of soup. Top each crouton with a slice of Swiss cheese and 1/2 tsp Parmesan cheese. Place bowls on sturdy baking sheet, and broil for 1-3 minutes, until cheese is bubbling and golden brown. Watch carefully to avoid burning. Remove soup bowls carefully and allow to cool slightly before serving.
Hope you enjoy it.
1/2 tbls olive oil
1/2 tbls butter
4 large onions, halved and thinly sliced
1/4 tsp sea salt
1/2 tsp sugar
3 tbls flour
32 oz low-sodium beef broth
1/2 cup burgundy (or other dry red wine)
1/4 tsp black pepper
1 bay leaf
Optional spices: basil, sage, thyme
4 1-inch thick slices whole-grain French bread
4 slices Swiss cheese (or cheese of your choice)
2 tsp Parmesan cheese
Heat olive oil and butter in stockpot over medium heat. When butter has melted and oil is shimmery, add onion. Stir; cook 5 minutes. Reduce heat to low. Cover and cook 10 minutes. Uncover and increase heat to medium-low. Add sugar and salt. Cook, stirring frequently, until onions are fully cooked, browned, and caramelized, about 20-30 minutes. Sprinkle with flour; stir and cook 3 minutes more. Add wine and stir. Gradually add broth, blending well. Bring soup to a boil. Add bay leaf and pepper (and any other desired herbs/spices), and reduce heat. Simmer, uncovered, 45 minutes (10 minutes if in a hurry!).
While soup simmers, make croutons:
Preheat oven to 325˚. Place bread slices on rack or baking sheet. Bake 25-35 minutes, turning halfway through cooking time. Croutons should be golden brown. Make sure that they are baked through and very dry. You can turn off the oven and leave them in longer to crisp them thoroughly.
When ready to serve, preheat broiler on a low broil setting. Ladle soup into oven-safe bowls. Float a crouton in each bowl of soup. Top each crouton with a slice of Swiss cheese and 1/2 tsp Parmesan cheese. Place bowls on sturdy baking sheet, and broil for 1-3 minutes, until cheese is bubbling and golden brown. Watch carefully to avoid burning. Remove soup bowls carefully and allow to cool slightly before serving.
Sunday, January 22, 2012
SWEET POTATO, CARROT, APPLE, AND RED LENTIL SOUP
Here's a really unique soup recipe that I happened upon recently on allrecipes.com. I reduced the amount of butter but otherwise kept the recipe as is. I especially like that this soup's sweetness is balanced with a bit of spiciness. The recipe calls for pureeing the soup, and it was very good that way, but next time I think I will try leaving it chunky and more "stew-like" for a change of pace. Either way, it's very healthy and very tasty!
1/2 tbls olive oil
1/2 tbls butter
1 medium yellow onion, diced
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 large apple, peeled, cored, and chopped
1/2 cup red lentils*
1/2 tsp fresh ginger, minced
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp paprika
4 cups vegetable broth (chicken broth may be substituted)
Plain yogurt for garnish (sour cream may be substituted)
Heat olive oil and butter in stockpot over medium-high heat until shimmering. Add onion, sweet potatoes, carrot, and apple. Reduce heat to medium. Cook until onion is translucent, about 10 minutes, stirring occasionally.
Stir in all remaining ingredients, except yogurt. Bring mixture to a boil over high heat. Reduce heat to medium-low, cover, and simmer until lentils and vegetables are tender, about 30 minutes.
To Puree:
Working in batches, very carefully pour soup into blender, filling no more than halfway full. Begin with a few quick pulses before moving to puree.
If you have an immersion blender (Mine looks like this, and I love it!), simply puree in the stockpot.
Once soup is pureed, bring back to a simmer. Add water or milk to thin if desired. Ladle soup into bowls, and garnish with a dollop of plain yogurt.
*If you shop at HyVee, red lentils can be found in the bulk bin section of the Health Market department.
1/2 tbls olive oil
1/2 tbls butter
1 medium yellow onion, diced
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 large apple, peeled, cored, and chopped
1/2 cup red lentils*
1/2 tsp fresh ginger, minced
1/2 tsp black pepper
1/2 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1/2 tsp paprika
4 cups vegetable broth (chicken broth may be substituted)
Plain yogurt for garnish (sour cream may be substituted)
Heat olive oil and butter in stockpot over medium-high heat until shimmering. Add onion, sweet potatoes, carrot, and apple. Reduce heat to medium. Cook until onion is translucent, about 10 minutes, stirring occasionally.
Stir in all remaining ingredients, except yogurt. Bring mixture to a boil over high heat. Reduce heat to medium-low, cover, and simmer until lentils and vegetables are tender, about 30 minutes.
To Puree:
Working in batches, very carefully pour soup into blender, filling no more than halfway full. Begin with a few quick pulses before moving to puree.
If you have an immersion blender (Mine looks like this, and I love it!), simply puree in the stockpot.
Once soup is pureed, bring back to a simmer. Add water or milk to thin if desired. Ladle soup into bowls, and garnish with a dollop of plain yogurt.
*If you shop at HyVee, red lentils can be found in the bulk bin section of the Health Market department.
Monday, April 18, 2011
SIMPLY DELICIOUS TOMATO BASIL SOUP
If you love tomato soup, you don't have to wait until the summer tomato harvest-This soup uses canned tomatoes. This recipe is based on one by Cook's Illustrated, which uses bread instead of cream to thicken the soup. You will need either a blender or an infusion blender (a fun kitchen tool!) to create the smooth, creamy texture of this dish. It is quite yummy, and it is a snap to make, especially if you use an infusion blender.
2 tbls olive oil, divided
1 medium onion, chopped
3 cloves garlic, minced
Pinch red pepper flakes, to taste
2 (28-oz) cans whole tomatoes, including juice
1 tbls brown sugar
21/2 slices whole wheat bread, crusts removed, and torn
into 1-inch pieces
1 can low-sodium chicken broth
11/2 tbls fresh chopped basil or 11/2 tsp dried basil
Freshly ground black pepper, to taste
Sea salt, to taste
6 tbls Parmesan cheese, shredded
Heat 1 tbls of the oil in large pot over medium-high heat until shimmering. Add onion and cook for 5 minutes, or until onion is transparent, stirring frequently. Add garlic and red pepper flakes, and stir for 30 seconds more. Stir in tomatoes and juice. Using a potato masher, mash until tomatoes are crushed well. Stir in brown sugar and bread pieces. Bring soup to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes. Remove from heat and add remaining 1 tbls olive oil to soup. Stir gently.
If using blender, carefully transfer half of hot soup to blender, and process until soup is smooth, 2 to 3 minutes. Transfer blended soup to a large bowl or clean pot. Repeat process with other half of soup. Meanwhile, wipe original pot clean of any remaining tomato pieces. Once all of the soup is blended, return both batches to the original pot.
If using infusion blender, blend soup in pot until smooth.
Stir in chicken broth and basil. Bring back to a boil. Season to taste with pepper and salt. Reduce heat, and simmer 2 minutes. Serve soup in individual serving bowls. Spoon 1 tbls Parmesan cheese in center of each bowl of soup and serve.
Per serving:
Cal: 158
Total Fat: 6.9g
Sat Fat: 1.7g
Chol: 4mg
Carbs: 19.5g
Fiber: 4.3g
Sugars: 9.9g
Protein: 6.7g
2 tbls olive oil, divided
1 medium onion, chopped
3 cloves garlic, minced
Pinch red pepper flakes, to taste
2 (28-oz) cans whole tomatoes, including juice
1 tbls brown sugar
21/2 slices whole wheat bread, crusts removed, and torn
into 1-inch pieces
1 can low-sodium chicken broth
11/2 tbls fresh chopped basil or 11/2 tsp dried basil
Freshly ground black pepper, to taste
Sea salt, to taste
6 tbls Parmesan cheese, shredded
Heat 1 tbls of the oil in large pot over medium-high heat until shimmering. Add onion and cook for 5 minutes, or until onion is transparent, stirring frequently. Add garlic and red pepper flakes, and stir for 30 seconds more. Stir in tomatoes and juice. Using a potato masher, mash until tomatoes are crushed well. Stir in brown sugar and bread pieces. Bring soup to a boil. Reduce heat to medium and cook, stirring occasionally, for 5 minutes. Remove from heat and add remaining 1 tbls olive oil to soup. Stir gently.
If using blender, carefully transfer half of hot soup to blender, and process until soup is smooth, 2 to 3 minutes. Transfer blended soup to a large bowl or clean pot. Repeat process with other half of soup. Meanwhile, wipe original pot clean of any remaining tomato pieces. Once all of the soup is blended, return both batches to the original pot.
If using infusion blender, blend soup in pot until smooth.
Stir in chicken broth and basil. Bring back to a boil. Season to taste with pepper and salt. Reduce heat, and simmer 2 minutes. Serve soup in individual serving bowls. Spoon 1 tbls Parmesan cheese in center of each bowl of soup and serve.
Per serving:
Cal: 158
Total Fat: 6.9g
Sat Fat: 1.7g
Chol: 4mg
Carbs: 19.5g
Fiber: 4.3g
Sugars: 9.9g
Protein: 6.7g
Thursday, February 24, 2011
ZESTY SEAFOOD CHOWDER
Here's a hearty chowder that is quick and easy to make. It's also quite tasty, with just the right amount of zestiness. I made this tonight, and it sure hit the spot when I came home very cold and hungry. It's a definite "make again" recipe.
(See notes below the recipe for variation ideas.)
1 tbls olive oil
1 large yellow onion, chopped
2 stalks celery, chopped
4 carrots, sliced
4 oz mushroom, chopped (about 1 cup)
1 bay leaf
sea salt & black pepper, to taste
1/4 tsp cayenne pepper
1 tsp garlic, minced
8 oz bottle clam juice
8 oz low-sodium chicken broth
1 can fire-roasted tomatoes
8 oz Yukon Gold or new potatoes, cut into 1 inch
chunks (about 3 small potatoes)
1/2 cup frozen corn
1/4 cup chopped fresh parsley
1 1/2 lbs seafood and/or fish of your choice
(I used cod and shrimp)
Cajun seasoning, to taste
Additional fresh parsley, finely chopped, for garnish
In large saucepan, heat olive oil over medium heat. When hot, add onion, celery, carrots and mushrooms. Season with sea salt, black pepper, and cayenne to taste. Saute for 6 minutes, or until vegetables are tender and onions are transparent. Stir in the clam juice, chicken broth, tomatoes (including juices), and the bay leaf. Bring to a boil. Add the potatoes and corn. Simmer 15 minutes, or until potatoes are fork-tender.
Meanwhile, chop any large pieces of fish or seafood into bite-size pieces. Season seafood with Cajun seasoning to taste. Add the seafood to the saucepan, and simmer 5 minutes. Ladle chowder into serving bowls and garnish with parsley.
Serves 4-6
NOTES:
VARIATION IDEAS:
(See notes below the recipe for variation ideas.)
1 tbls olive oil
1 large yellow onion, chopped
2 stalks celery, chopped
4 carrots, sliced
4 oz mushroom, chopped (about 1 cup)
1 bay leaf
sea salt & black pepper, to taste
1/4 tsp cayenne pepper
1 tsp garlic, minced
8 oz bottle clam juice
8 oz low-sodium chicken broth
1 can fire-roasted tomatoes
8 oz Yukon Gold or new potatoes, cut into 1 inch
chunks (about 3 small potatoes)
1/2 cup frozen corn
1/4 cup chopped fresh parsley
1 1/2 lbs seafood and/or fish of your choice
(I used cod and shrimp)
Cajun seasoning, to taste
Additional fresh parsley, finely chopped, for garnish
In large saucepan, heat olive oil over medium heat. When hot, add onion, celery, carrots and mushrooms. Season with sea salt, black pepper, and cayenne to taste. Saute for 6 minutes, or until vegetables are tender and onions are transparent. Stir in the clam juice, chicken broth, tomatoes (including juices), and the bay leaf. Bring to a boil. Add the potatoes and corn. Simmer 15 minutes, or until potatoes are fork-tender.
Meanwhile, chop any large pieces of fish or seafood into bite-size pieces. Season seafood with Cajun seasoning to taste. Add the seafood to the saucepan, and simmer 5 minutes. Ladle chowder into serving bowls and garnish with parsley.
Serves 4-6
NOTES:
- A hearty bread is a delicious accompaniment. If you shop at HyVee, try the "Take and Bake" brand artisan breads. They are sooo good! I especially love the Honey Whole Grain Baguette and the Multi Grain Ciabatta.
- HyVee also now has a 2 lb bag of frozen large RAW shrimp that is already peeled and de-veined. It's hard to find raw shrimp already peeled, and it's a tremendous time-saver. You can pull out the exact amount you need, and the price was good, too.
VARIATION IDEAS:
- If you would prefer a milder taste, eliminate the cayenne pepper and Cajun seasoning and substitute 1/2 to 1 tsp dried thyme.
- Use all clam juice instead of half clam juice/half chicken broth.
- For less starch, eliminate the potatoes and corn. Try substituting zucchini, cauliflower, kale, etc.
- In the summer, when tomatoes are plentiful, use fresh tomatoes. You may need to add additional clam juice or broth, unless the tomatoes are quite juicy.
Monday, December 6, 2010
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.
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.
Sunday, October 31, 2010
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.
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.
Monday, February 8, 2010
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.
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.
Monday, November 23, 2009
CHICKEN CHOWDER
Well, I've really been on a soup kick lately, and why stop now?! OK...I promise the next recipe I post won't be a soup... (Suggestions/recipe submissions, anyone?!)
This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!
4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch
Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.
Cal: approximately 246 per serving
8 servings
This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!
4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch
Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.
Cal: approximately 246 per serving
8 servings
Monday, November 16, 2009
TURKEY FRAME SOUP
With Thanksgiving right around the corner, be sure to save the turkey bones & make up a batch of this soup after the holiday. It's one of my favorites; I think the tomatoes really make this soup.
Try using frozen noodles, such as the Reames brand; get the kind that cooks in 5 mins. They are very doughy & taste like homemade.
1 meaty turkey frame, cut into 2 or 3 large pieces
8 cups water
1 large onion, quartered
1/2 tsp garlic salt
2 cups cooked turkey meat, diced
1 16 oz can diced tomatoes
1 tbls chicken bouillon granules or base
1 1/2 tsp dried basil*
1/4 tsp black pepper
3 cups fresh or frozen veggies, such as celery, carrots, onion, mushroom, broccoli, or corn. (any combination)
1 1/2 cups uncooked noodles
Place turkey frame in large Dutch oven. Add water, onion, & garlic salt. Bring to boil. Reduce heat, cover, & simmer 1 1/2 hours. Remove frame. Cool & remove any meat from bones. Discard bones, & dice meat. Add additional turkey meat to equal about 2 cups. Strain broth. To broth, add undrained tomatoes, bouillon, herbs, & pepper. Stir in veggies. Return to boil; reduce heat. Cover & simmer 15 mins. Stir in noodles. Simmer 5 mins or until noodles are cooked. Add turkey, & heat through.
*You may substitute (or add) marjoram, thyme, or oregano for the basil if you prefer.
Try using frozen noodles, such as the Reames brand; get the kind that cooks in 5 mins. They are very doughy & taste like homemade.
1 meaty turkey frame, cut into 2 or 3 large pieces
8 cups water
1 large onion, quartered
1/2 tsp garlic salt
2 cups cooked turkey meat, diced
1 16 oz can diced tomatoes
1 tbls chicken bouillon granules or base
1 1/2 tsp dried basil*
1/4 tsp black pepper
3 cups fresh or frozen veggies, such as celery, carrots, onion, mushroom, broccoli, or corn. (any combination)
1 1/2 cups uncooked noodles
Place turkey frame in large Dutch oven. Add water, onion, & garlic salt. Bring to boil. Reduce heat, cover, & simmer 1 1/2 hours. Remove frame. Cool & remove any meat from bones. Discard bones, & dice meat. Add additional turkey meat to equal about 2 cups. Strain broth. To broth, add undrained tomatoes, bouillon, herbs, & pepper. Stir in veggies. Return to boil; reduce heat. Cover & simmer 15 mins. Stir in noodles. Simmer 5 mins or until noodles are cooked. Add turkey, & heat through.
*You may substitute (or add) marjoram, thyme, or oregano for the basil if you prefer.
Sunday, October 18, 2009
SAVANNAH-STYLE CRAB SOUP
I found this recipe in the KC Star years back, but it is from Cooking Light magazine originally. It is really good--very distinctive. Browning the flour gives a great nutty flavor to the soup. The nutritional info is based on 1-cup servings, but I always serve it as a main dish with some really good, hearty bread & a salad.
1/2 cup flour
1 tbls butter
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped red pepper
1 clove garlic, minced
1 tbls Old Bay seasoning
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp dried thyme
1 bay leaf
4 cups clam juice or chicken broth
1 1/2 cups whole milk
1/2 cup half and half
1 lb crab meat (canned is fine)
1/3 cup dry sherry
Place flour in heavy skillet. Cook over medium heat 15 minutes, or until browned, stirring frequently with whisk. Remove from heat & set aside. (If flour starts to brown too quickly, remove from heat & stir flour until it cools. ) Melt butter in Dutch oven or stockpot. Over medium-high heat, add carrots, celery, onion, peppers, & garlic. Saute 5-10 minutes, or until veggies are tender. Add all seasonings. Cook & stir 1 minute. Sprinkle browned flour over veggies, and cook 1 minute longer, stirring well. Stir in clam juice (or chicken broth), and bring mixture to a boil. Reduce heat & simmer 10 minutes or until slightly thickened, stirring frequently. Stir in milk & half and half; cook 4 minutes. Stir in crab meat & sherry; cook 5 minutes, or until soup is thoroughly heated. Discard bay leaf.
Enjoy!
Approximately 9 servings
Per 1 cup serving:
151 cals
5 g fat
46 mg cholesterol
13.3 g carbs
13 g protein
835 mg sodium
1.8 g fiber
1/2 cup flour
1 tbls butter
2 cups chopped carrots
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped green pepper
1/4 cup chopped red pepper
1 clove garlic, minced
1 tbls Old Bay seasoning
1/4 tsp black pepper
1/4 tsp salt
1/4 tsp dried thyme
1 bay leaf
4 cups clam juice or chicken broth
1 1/2 cups whole milk
1/2 cup half and half
1 lb crab meat (canned is fine)
1/3 cup dry sherry
Place flour in heavy skillet. Cook over medium heat 15 minutes, or until browned, stirring frequently with whisk. Remove from heat & set aside. (If flour starts to brown too quickly, remove from heat & stir flour until it cools. ) Melt butter in Dutch oven or stockpot. Over medium-high heat, add carrots, celery, onion, peppers, & garlic. Saute 5-10 minutes, or until veggies are tender. Add all seasonings. Cook & stir 1 minute. Sprinkle browned flour over veggies, and cook 1 minute longer, stirring well. Stir in clam juice (or chicken broth), and bring mixture to a boil. Reduce heat & simmer 10 minutes or until slightly thickened, stirring frequently. Stir in milk & half and half; cook 4 minutes. Stir in crab meat & sherry; cook 5 minutes, or until soup is thoroughly heated. Discard bay leaf.
Enjoy!
Approximately 9 servings
Per 1 cup serving:
151 cals
5 g fat
46 mg cholesterol
13.3 g carbs
13 g protein
835 mg sodium
1.8 g fiber
Tuesday, October 13, 2009
CHICKEN & VEGGIE TORTILLA SOUP
This is a very hearty, meal-in-one soup.
1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled
Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.
Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.
1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled
Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.
Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.
Monday, September 28, 2009
POTATO SOUP
This soup is hearty and delicious. I like it just as it is, but you can create variations by adding such ingredients as broccoli, cabbage, chicken, or ham. It's a great cool-weather dinner served with a nice green salad and hearty whole-grain bread.
1 can reduced-sodium chicken broth
3 cups potatoes, peeled and diced (try the Yukon Gold variety)
3/4 cup shredded (or finely diced) carrots
1/2 cup onion, diced
4 scallions, thinly sliced (both green & white parts)
1/2 cup celery, finely diced
1 can evaporated skim milk
1/2 cup skim milk
3 tbls cornstarch
salt & coarsely ground black pepper, to taste
Optional garnishes:
shredded reduced-fat sharp Cheddar cheese
chopped chives or scallions (green part only)
In large saucepan, combine the broth, potatoes, carrots, onions, scallions, & celery. Bring to a boil. Reduce heat, cover, & simmer 10 minutes or until vegetables are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan, leaving some intact.
Add evaporated milk to broth, and stir. Gradually stir some of the skim milk into the cornstarch, creating a smooth paste. Continue to add milk, a teaspoon or so at a time, stirring constantly, until cornstarch mixture is smooth and the consistency of cream. Add this mixture, along with any remaining milk, to the broth. Cook and stir over medium to med-high heat until thickened and bubbly. Add salt & pepper to taste. Cook and stir for 1 minute longer. Garnish as desired.
Serves 4 large main-dish servings
Nutrition:
Cal 226
Fat 1 g
Chol 5 mg
Sodium 479 mg
Carbs 41.2g
Fiber 4.2g
Protein 13.1g
1 can reduced-sodium chicken broth
3 cups potatoes, peeled and diced (try the Yukon Gold variety)
3/4 cup shredded (or finely diced) carrots
1/2 cup onion, diced
4 scallions, thinly sliced (both green & white parts)
1/2 cup celery, finely diced
1 can evaporated skim milk
1/2 cup skim milk
3 tbls cornstarch
salt & coarsely ground black pepper, to taste
Optional garnishes:
shredded reduced-fat sharp Cheddar cheese
chopped chives or scallions (green part only)
In large saucepan, combine the broth, potatoes, carrots, onions, scallions, & celery. Bring to a boil. Reduce heat, cover, & simmer 10 minutes or until vegetables are tender. Using the back of a fork, slightly mash the potatoes against the side of the saucepan, leaving some intact.
Add evaporated milk to broth, and stir. Gradually stir some of the skim milk into the cornstarch, creating a smooth paste. Continue to add milk, a teaspoon or so at a time, stirring constantly, until cornstarch mixture is smooth and the consistency of cream. Add this mixture, along with any remaining milk, to the broth. Cook and stir over medium to med-high heat until thickened and bubbly. Add salt & pepper to taste. Cook and stir for 1 minute longer. Garnish as desired.
Serves 4 large main-dish servings
Nutrition:
Cal 226
Fat 1 g
Chol 5 mg
Sodium 479 mg
Carbs 41.2g
Fiber 4.2g
Protein 13.1g
Thursday, May 28, 2009
TOMATO SOUP RECIPE?
Does anyone have a good homemade tomato soup recipe? Whenever I've tried to make it, it always has a bitter undertone, and I hate to add gobs of sugar. I'm hopeful we'll have a good tomato crop this year, & I want to be prepared!
Thanks.
~Pam
p.s. If you do have a recipe or recommendations for me, you can either post under "comments" below, or just create a new post.
Thanks.
~Pam
p.s. If you do have a recipe or recommendations for me, you can either post under "comments" below, or just create a new post.
Saturday, March 14, 2009
SOPA AZTECA
This is my new favorite recipe;my whole family loved it. It's a "triple-winner": healthy, simple, and most important, delicious!
I've posted it with the less gourmet ingredients, but you can view the original recipe at http://www.chefmd.com/recipe_display.php?id=91
2 tsp olive oil
1 cup chopped white onion
2 cans low sodium chicken broth
1 (14.5 ounce) can fire roasted diced tomatoes, undrained
1/2 cup salsa (I used medium heat)
2 cups shredded skinless rotisserie chicken breast
1 cup shredded cabbage or packaged coleslaw mix
1/2 ripe avocado, diced
1/4 cup shredded Monterray Jack cheese
1 cup broken low fat unsalted tortilla chips
1/4 cup chopped cilantro (optional)
Heat oil in a large saucepan over medium-high heat. Add onion; saute 5 minutes or until transparent. Add broth, tomatoes and salsa; bring to a boil. Reduce heat; simmer uncovered 10 minutes or until onion is tender, stirring once. Arrange chicken, cabbage and avocado in bottom of four large, shallow soup bowls. When ready to serve, make sure that broth is very hot (almost boiling again), and then ladle broth over chicken mixture; top with cheese, chips and, if desired, cilantro. Serve immediately.
Substitutions: Leftover cooked chicken breast may replace the rotisserie chicken breast.
Nutritional AnalysisTotal fat (g): 10; Fat calories (kc): 91; Cholesterol (mg): 59; Trans fatty acids (g): 0; Saturated fat (g): 2.9; Polyunsaturated fat (g): 1.4; Monounsaturated fat (g): 2.9; Fiber (g): 3.6; Carbohydrates (g): 20; Sugar (g): 8.0; Protein (g): 25; Sodium (mg): 656; Calcium (mg) 98.
I've posted it with the less gourmet ingredients, but you can view the original recipe at http://www.chefmd.com/recipe_display.php?id=91
2 tsp olive oil
1 cup chopped white onion
2 cans low sodium chicken broth
1 (14.5 ounce) can fire roasted diced tomatoes, undrained
1/2 cup salsa (I used medium heat)
2 cups shredded skinless rotisserie chicken breast
1 cup shredded cabbage or packaged coleslaw mix
1/2 ripe avocado, diced
1/4 cup shredded Monterray Jack cheese
1 cup broken low fat unsalted tortilla chips
1/4 cup chopped cilantro (optional)
Heat oil in a large saucepan over medium-high heat. Add onion; saute 5 minutes or until transparent. Add broth, tomatoes and salsa; bring to a boil. Reduce heat; simmer uncovered 10 minutes or until onion is tender, stirring once. Arrange chicken, cabbage and avocado in bottom of four large, shallow soup bowls. When ready to serve, make sure that broth is very hot (almost boiling again), and then ladle broth over chicken mixture; top with cheese, chips and, if desired, cilantro. Serve immediately.
Substitutions: Leftover cooked chicken breast may replace the rotisserie chicken breast.
Nutritional AnalysisTotal fat (g): 10; Fat calories (kc): 91; Cholesterol (mg): 59; Trans fatty acids (g): 0; Saturated fat (g): 2.9; Polyunsaturated fat (g): 1.4; Monounsaturated fat (g): 2.9; Fiber (g): 3.6; Carbohydrates (g): 20; Sugar (g): 8.0; Protein (g): 25; Sodium (mg): 656; Calcium (mg) 98.
ROASTED ROOT VEGETABLE SOUP
(from Best-ever Soups, by Anne Sheasby)
(Use veggies of your choice)
¼ cup olive oil
1 small butternut squash, peeled, seeded
& cubed
2 carrots, peeled & cut into chunks
1 large parsnip, peeled & cubed
1 small rutabaga, cubed
2 leeks, thinly sliced
1 onion, quartered
3 bay leaves
4 thyme sprigs, or ½ tsp dried thyme
3 rosemary sprigs, or ½ tsp. dried
5 cups (approx) chicken or veg. stock
Salt & pepper to taste
Sour cream at room temp, to taste
Note: I used what I had on hand: mostly carrots, also onion, garlic, potato, & celery, and I cut the recipe in half.
Preheat oven to 400˚. In large bowl, toss veggies with olive oil. Add thyme & rosemary, & toss again. Spread veggies out in a single layer on large baking sheet(s). Tuck the bay leaves amongst the veggies. Roast veggies for about 50 mins, or until tender & moderately, evenly browned. Remove from oven, & discard bay leaves. Transfer veggies to large stockpot. Pour stock over veggies, & bring to a boil. Reduce heat, season w/salt & pepper, & simmer for 10 minutes, uncovered. If using fresh thyme & rosemary, discard the sprigs after simmering. Carefully transfer soup to a blender (in batches, if necessary), & process for a few minutes until thick & smooth. Return soup to stockpot to heat through. Ladle into bowls, & serve each w/a dollop of sour cream—gently swirl sour cream slightly with knife. Garnish w/fresh parsley or thyme sprig, if desired.
(Use veggies of your choice)
¼ cup olive oil
1 small butternut squash, peeled, seeded
& cubed
2 carrots, peeled & cut into chunks
1 large parsnip, peeled & cubed
1 small rutabaga, cubed
2 leeks, thinly sliced
1 onion, quartered
3 bay leaves
4 thyme sprigs, or ½ tsp dried thyme
3 rosemary sprigs, or ½ tsp. dried
5 cups (approx) chicken or veg. stock
Salt & pepper to taste
Sour cream at room temp, to taste
Note: I used what I had on hand: mostly carrots, also onion, garlic, potato, & celery, and I cut the recipe in half.
Preheat oven to 400˚. In large bowl, toss veggies with olive oil. Add thyme & rosemary, & toss again. Spread veggies out in a single layer on large baking sheet(s). Tuck the bay leaves amongst the veggies. Roast veggies for about 50 mins, or until tender & moderately, evenly browned. Remove from oven, & discard bay leaves. Transfer veggies to large stockpot. Pour stock over veggies, & bring to a boil. Reduce heat, season w/salt & pepper, & simmer for 10 minutes, uncovered. If using fresh thyme & rosemary, discard the sprigs after simmering. Carefully transfer soup to a blender (in batches, if necessary), & process for a few minutes until thick & smooth. Return soup to stockpot to heat through. Ladle into bowls, & serve each w/a dollop of sour cream—gently swirl sour cream slightly with knife. Garnish w/fresh parsley or thyme sprig, if desired.
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