Here are some healthy recipes to try.
1) CHICKEN SOUP
3 lb Chicken, cut in pieces
9 cups (2l and 250ml) Water
3 Celery stalks with leaves
1 small Onion
1/2 cup (125ml) Chopped onion
1/2 cup (125ml) Finely chopped carrot
1/2 cup (125ml) Chopped fresh parsley
1/2 cup (125ml) Uncooked barley
2 tablespoons (30ml) Lemon juice
1 tablespoon (15ml) Salt
1/2 teaspoon (2ml) Pepper, freshly ground
1/4 teaspoon (1ml) Celery seed
1 1/2 cup (375ml) Green beans cut, fresh
Place chicken, water, leaves from celery and small onion in a large saucepan. (Reserve celery stalks.)
Cover saucepan and bring to a boil; reduce heat and simmer 1 1/2 hours until chicken is tender. Remove chicken. Strain broth into bowl; chill until fat sets on top. Remove fat.
Remove skin and bones from chicken, discard. Cut chicken into bite-sized pieces, set aside. (My note: if you want less than 8 servings, freeze extra broth and chicken separately in meal-sized portions.)
Return broth to saucepan. Chop reserved celery stalks, add to broth with chopped onion, carrot, parsley, barley, lemon juice, seasonings. Cover and simmer 20 min.
Add fresh green beans and chicken; continue cooking 15 min or until beans are tender. Each serving 1 1/2 cup.
Source: Choice Cooking c. 1986 Canadian Diabetes Association
Shared by Elizabeth Rodier,
2) CORN CHOWDER FOR 2
1 cup (250ml) Corn (2 small cobs or canned)
1 small Onion, coarsely chopped
1 small Potato, cubed
2 teaspoons (10ml) Butter or oil
1 pinch Paprika
1/4 teaspoons (1ml) Kelp powder (sub. salt)
1 pinch Pepper
2 tablespoons (30ml) Water
1 cup (250ml) Milk
1/4 teaspoon (1ml) Honey
1/2 small Bay leaf
With a sharp knife, make a deep cut down the center of each row of kernels. Cut the kernels off the cobs into a large bowl. Scrape the cobs to get all the corn pulp and milk into the bowl. (Chop or mash canned or frozen corn.)
In saucepan, lightly saute onions and potatoes in butter until lightly browned (about 10 min). Add paprika, kelp (salt), pepper and water.
Cover and simmer 8 min.
Add corn, milk, honey and bay leaf. Simmer gently 20 min. Remove bay leaf.
Source: Low-Cost Natural Foods, Rodale Press Received on the cooking echo
Aug 93, tested by Elizabeth Rodier.
3) FRENCH ONION SOUP
1 tablespoon (15ml) Butter
1 large Onion, sliced thin
2 teaspoons (10ml) Flour
1/4 cup (63ml) Dry white wine*
5 cups (1l and 250ml) Water
4 teaspoons (20ml) Beef bouillon, or cubes
Freshly ground pepper
4 slices French bread
1 cup (250ml) Swiss cheese, shredded
Melt butter in large saucepan. Add sliced onion, cover, cook over low heat about 5 min until onion is tender. Remove lid, increase heat to high. Cook and stir until onions are golden. Reduce heat, stir in flour and wine.
Simmer 1 min. Add water and bouillon cubes. Bring to a boil, reduce heat and simmer 5 min. Season to taste with salt and pepper.
Place bread slices in 325F oven 5 min to dry. Pour soup into 4 heated ovenproof bowls. Place a slice of bread on top of each; allow bread to soak up soup, then cover with 1/4 cup cheese per bowl. Bake at 325F 25-30 min until cheese is lightly browned.
Choice Cooking, Canadian Diabetes Assoc, shared by Elizabeth Rodier
5) Chicken noodle soup
2 cups (500ml) shredded cooked chicken
3 cups (750ml) chicken broth
1/4 cup (63ml) freshly squeezed lemon juice
2 tablespoons (30ml) lemon zest, finely grated
1 tablespoon (15ml) minced garlic
Salt and freshly ground black pepper, to taste
1 medium onion, finely diced
4 ribs celery, chopped
1/2 cup (125ml) sour cream
12 sprigs fresh thyme
5 sprigs fresh rosemary
2 tablespoons (30ml) olive oil
1/2 large carrot, finely diced
3 bay leaves
Heat oil in a large pot over medium low heat. Add vegetables and a pinch of salt and cook until onion is translucent. There should be no sizzling.
Add remaining ingredients and bring to a boil over medium high heat. Reduce heat to a simmer and cook 30 minutes.
Remove herbs and check for taste. Season with salt and pepper to taste, before serving.
I hope that you enjoyed these quick healthy recipes
Free e-book on healthy living for all my subscribers.
Just fill in the form below and receive it in your inbox today.