Chicken Stock
Bones from Kroger Roasted chicken
Thyme-1TBSP
Rosemary-1TBSP
Sage-1TBSP
Carrots-5-6 baby carrots roughly chopped
Onion- half onion roughly choppedGarlic-3 cloves peeled and crushed
Water-enough to cover chicken
Place bones in dutch oven and just cover with water. Add other ingredients and bring to a boil then reduce to simmer. I let it simmer on low for about 5-10 minutes to make sure all flavors are invested in the stock!
Strain through a larger strainer over a large bowl. Pour into containers. You can freeze portions but just remember to pull them out to the fridge before use to thaw.
Smokin' Chicken and Pepper Soup
This is my variation on an all around favorite...Chicken Tortilla soup
This is 242 Calories per serving, an additional 72 for the yummy topper for a total of 314 calories for an incredible meal! Serves 6
Here's the recipe:
Boneless, skinless chicken breast - 1 lb Cubed
Red Pepper - .5 Cup diced
Green Pepper - .5 Cup diced
Orange Pepper - .25 Cup diced
Yellow Pepper - .25 Cup diced
Red onion - .25 Cup diced
Garlic - 2 cloves minced
Cream of Corn - 1 can ( feel free to use frozen corn with sauce, but know the sauce adds to the texture)
Homemade chicken stock - 3 Cups
Crushed tomatoes - 2 Cups
Jalapenos - 1 TBSP minced
Ground cumin - 1 TBSP
Chili powder - 1/2 TBSP
Oregano - 1/2 TBSP
Ground red pepper - 1/2 - 1 tsp (your taste)
Parsely (fresh) - 1 TBSP chopped
Extra virgin olive oil - 1 TBSP
Salt and pepper to taste
Topper for one serving:
Fat free plain yogurt - 1 TBSP
Fat Free shredded Cheddar - 1/8 Cup
Tortilla chips - 1/4 Cup crushed
Add half the EVOO to a dutch oven over medium heat. Add in chicken and salt and pepper. Just lightly brown the chicken then remove onto paper towel. Next add the remaining oil and all the peppers and onions. Let cook for a minute then add garlic. Cook for another minute or so and add all other ingredients (including chicken) except parsley. Bring to a boil then reduce to simmer. I let it simmer for about half an hour stirring frequently. Add parsley and topper before serving. We enjoyed the jalapeno and cheddar skillet corn bread with this soup!
Yummo Gumbo
Here's the recipe: (6)
Skinless Turkey Smoked Sausage-1 pkg
Chicken breast/tenderloins- about 6-7 oz
Cocktail Shrimp peeled and deveined- 3 oz
Flour-1/4 C
Butter-3-4 TBSP
Crushed tomatoes - 1 regular can 14.5 oz
Butter-3-4 TBSP
Crushed tomatoes - 1 regular can 14.5 oz
Green pepper diced - .5 Cup
Red onion diced-.25 cup (I'm not huge onion fan, use more if you like it)
Celery diced -.5 Cup
Garlic, minced - 2 cloves
Russet potatoes peeled and diced - 4 small
Zatarains Creole seasoning - 1.5-2 TBSP
Cayenne pepper - 1/4 tsp
extra virgin olive oil - 1-2 tbsp
Chicken Stock - 32 oz
Cut chicken into bite size pieces, lightly salt and pepper and saute in dutch oven with evoo. Over medium heat. Just to lightly brown. remove to plate lined with paper towel. Place cut pieces of sausage in dutch oven and lightly cook. Prep veggies during this time. Just as they start to brown a bit pull them out and place on paper towel.
Add another TBSP EVOO and saute veggies on low, not garlic! After they begin to soften add the garlic. Prep potatoes.
Next put in 3 TBSP of butter and 1/4 C flour. mix with wire whisk so as to scrape all the brown bits off bottom of pan. If there is still too much flour add the rest of butter. you're trying to cook out the flavor of the flour and get a light brown color.
Now slowly pour in stock while whisking. Make sure there no lumps as you finish pouring in all the stock. Add seasonings, crushed tomatoes and potatoes then bring to a boil. Once you hit a rolling boil add back chicken and sausage. You can add more Zatarains or less, depending on your tastes, at any point. Reduce to simmer and let it hang out for about 30 minutes. The longer it hangs the better it tastes!
A few minutes before serving add the shrimp, you are just warming them through! Serve with a crunchy piece of bread.
Simple Salad
Here's the recipe (1) 120 calories
Arugala - 1 CupBaby Spinach -.5 Cup
Red Pepper (raw) -.25 Cup
Granny Smith Apple -.5 of 1 mediium
Cranraisins -1 TBSP
Baby carrots - 6 or 7
Fat Free italian - 2 TBSP
Russet potatoes peeled and diced - 4 small
Zatarains Creole seasoning - 1.5-2 TBSP
Cayenne pepper - 1/4 tsp
extra virgin olive oil - 1-2 tbsp
Chicken Stock - 32 oz
Cut chicken into bite size pieces, lightly salt and pepper and saute in dutch oven with evoo. Over medium heat. Just to lightly brown. remove to plate lined with paper towel. Place cut pieces of sausage in dutch oven and lightly cook. Prep veggies during this time. Just as they start to brown a bit pull them out and place on paper towel.
Add another TBSP EVOO and saute veggies on low, not garlic! After they begin to soften add the garlic. Prep potatoes.
Next put in 3 TBSP of butter and 1/4 C flour. mix with wire whisk so as to scrape all the brown bits off bottom of pan. If there is still too much flour add the rest of butter. you're trying to cook out the flavor of the flour and get a light brown color.
Now slowly pour in stock while whisking. Make sure there no lumps as you finish pouring in all the stock. Add seasonings, crushed tomatoes and potatoes then bring to a boil. Once you hit a rolling boil add back chicken and sausage. You can add more Zatarains or less, depending on your tastes, at any point. Reduce to simmer and let it hang out for about 30 minutes. The longer it hangs the better it tastes!
A few minutes before serving add the shrimp, you are just warming them through! Serve with a crunchy piece of bread.
Simple Salad
Here's the recipe (1) 120 calories
Arugala - 1 CupBaby Spinach -.5 Cup
Red Pepper (raw) -.25 Cup
Granny Smith Apple -.5 of 1 mediium
Cranraisins -1 TBSP
Baby carrots - 6 or 7
Fat Free italian - 2 TBSP
