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Archive for December, 2006

Chicken stock is an essential ingredient in many soups. Make a larger batch ahead of time, then freeze the extra in a freezer bag (lay flat). Once frozen, you can place the bag on its side to save room in the freezer!

Ingredients:

  • 8 cups water
  • 1 tsp. salt
  • 1 (3 1/2-pound chicken), chopped into large pieces or buy pieces seperately
  • 1 medium onion, unpeeled and sliced
  • 1 medium tomato, sliced
  • 3 bay leaves (dried)
  • 1 Tbsp. cider vinegar

Directions:

  1. Combine first 7 ingredients in a large Dutch oven; cover and bring mixture to a boil over medium heat. Reduce heat and simmer for 40 minutes or until chicken is fully cooked.
  2. Remove chicken from cooking liquid and cool. Remove chicken from the bones once cooled, and save the meat for another use.
  3. Return bones and skin to cooking liquid, and stir in cider vinegar. Cover and simmer 1 hour. Strain broth through a sieve into a large bowl, and discard the solids. Cover and chill broth for 8 hours. Skim solidified fat from the surface of broth and discard.

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This is a healthier version of a traditional chicken tortilla soup, and takes less than 30 mintues to make. The flavor is amazing, and the stewed tomoatoes add some bulk to the soup. This is a great hearty soup for a cold evening.

Yield: 4 servings

Ingredients:

  • 1/2 tsp. ground cumin
  • 1 (15.5 ounce) can navy beans, rinsed & drained
  • 1 (14.5 ounce) can no-salt added stewed tomatoes
  • 1 (14 ounce) can fat-free, less-sodium chicken broth
  • 1 can (5 ounce) diced, fire-roasted chopped green chiles
  • 1/2 tsp. paprika
  • 2 cups chopped cooked chicken breast (about 1/2 pound)
  • 1 tbsp. extravirgin olive oil
  • 1 cup crunched tortilla chips (optional topping)
  • 1 cup shredded monterrey jack cheese (optional topping)
  • 1/2 cup reduced-fat sour cream (optional topping)
  • 1/4 cup chopped fresh cilantro (optional topping)

Directions:

  1. Combine first 5 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
  2. Stir in paprika and chicken; cook 2 minutes or until thoroughly heated. Remove from heat, stir in olive oil.
  3. Place 1/4 cup crunched tortilla chips and 1/4 cup cheese in the bottom of four bowls. Ladel soup into bowls. Top each bowl with 2 tablespoons sour cream and 1 tablespoon cilantro. Enjoy!

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