Chicken Noodle Soup

This recipe was birthed just a few weeks ago when my husband brought home a very large (3.5 pound) bag of egg noodles from Costco.  It has quickly become a family favorite and is ready in less than 30 minutes…

1 quart (32 ounces) chicken broth

1/2 yellow squash, cut lengthwise and sliced

2 carrots, peeled and sliced

1/2 medium onion, diced

2 celery stalks, sliced

2 cups fine egg noodles

6 ounces roasted chicken, cut into 1/2 pieces (I used Perdue’s Short Cuts Roasted Chicken)

Heat chicken broth in a large saucepan.  Add veggies and simmer with lid for 10-15 minutes.  Add noodles and chicken pieces.  Simmer until noodles are cooked, 10 minutes.  If desired, you may want to add more chicken broth.  Season to taste with salt and pepper.

It really doesn’t get much easier than that.  Soup’s on!

Flaxseed: My Muffins’ Secret

These are the lemon poppy-seed muffins we enjoyed for breakfast this morning.  They were made from a Betty Crocker box mix.  I followed the recipe as written and included my secret ingredient, ground flaxseed.  Flaxseed offers great fiber, antioxidants, and omega-3 fatty acids.  It is this nutritional profile that gives flaxseed a potential role in fighting heart disease, cancer and diabetes. For a more thorough report on flaxseed’s nutrition and health benefits, check out this article from WebMD.

Where do I buy flaxseed?  It’s widely available in grocery stores and health food stores.  The flaxseed needs to be ground if purchased as whole seeds (whole flaxseed can be ground in a coffee mill and stored in an airtight container). 

What makes it secret?  No one notices.  Not even my picky eater.  I aim for up to 1 tablespoon per serving of whatever I am making.  For a 12 muffin recipe, I added 1/2 cup (6 tablespoons) to the muffin mix.   I’ve also been known to add it to smoothies, instant oatmeal, and yogurt. 

I’m really not good at keeping secrets!

Color it Green: Asparagus and Shiitake Stir Fry

Another great recipe to add color to 2012!  This very quick and tasty Asian flavored veggie has been enjoyed by my family since it was discovered in Living magazine in 2003.

1 tablespoon dark sesame oil

1 bunch asparagus, trimmed of tough ends and sliced into 1-1/2 inch pieces

8 ounces fresh shiitake mushrooms, trimmed and sliced into 1/2 inch pieces (When cleaning these mushrooms, simply wipe them with a damp paper towel.  They will soak up water and become soggy if they are rinsed.)

1 tablespoon sesame seeds, toasted (Simply toast in a dry skillet or wok over medium heat until golden brown.)

Heat oil in a large skillet or wok over medium-high heat.  Add asparagus and mushrooms, and saute until just tender, about 5 minutes.  Remove from heat and sprinkle with sesame seeds.  Season with salt and pepper.  Serve hot. 

Just savor the flavor!

Slow Cooker Sunday: White Chicken Chili

Chili is a welcomed dish this time of year.  This is a delicious slow cooker White Chicken Chili, found originally in a Family Circle magazine.  Please don’t let the extra step of first sauteing the peppers and onions stop you from trying the recipe.  This little extra effort is well worth it for the tasty outcome.

1 tablespoon canola oil

1 large green pepper, seeded and chopped

1 poblano pepper, seeded and chopped

1 large jalapeno pepper, seeded and chopped (be careful not to rub your eyes even after you wash your hands…. I did and they were burning for a while)

1 medium onion, chopped

1 tablespoon minced garlic

1 tablespoon ground cumin, plus reserved 1/2 tablespoon

1 teaspoon ground coriander, plus reserved 1/2 teaspoon (I didn’t have any ground coriander when I first made this recipe, but did go and get some.  There is not a good substitute.  Coriander seed is different from coriander, a.k.a. cilantro.  It’s a little like cumin, fennel, and carraway seeds.)

1-1/2 pounds boneless, skinless chicken breasts

2 cans (14.5 ounces each) cannellini beans, rinsed and drained

1 cup low-sodium chicken broth

1 tablespoon lime juice

1/2 teaspoon salt

1/4 cup light sour cream (optional)

1/4 cup cilantro leaves (optional)

Heat oil in a large nonstick skillet over medium-high heat.  Place peppers, onion, garlic, 1 tablespoon cumin and 1 teaspoon coriander in skillet.  Cover and cook for 6 minutes, stirring occasionally.

Transfer veggies to slow cooker; add chicken, beans and broth.  Cover; cook on High for 4-6 hours or Low for 8-10.

At the end of cooking, shred chicken with a fork and stir in the reserved cumin and coriander, the lime juice and salt.  The chili is now ready to be served (with sour cream and cilantro, if desired) and ENJOYED!

Fruit Smoothies!

This month I’ve started the New Year with an emphasis on adding color to your diet with fruits and vegetables.  Smoothies made with a colorful variety of fruit (and even vegetables) are another easy and tasty way to get the extra nutrients and antioxidants available from these foods.  Smoothies can also provide protein when made with ingredients like yogurt, milk, soymilk, and nut butters (e.g., almond and peanut).  

Smoothies are delicious for breakfast or snack time.  They are also great for pre-game when time is tight.  Just yesterday, my son’s 7th grade basketball team enjoyed smoothies before their season finale double-header. 

 The smoothies were a hit!

The team enjoyed smoothies from a Dannon Fruit Smoothie recipe:

Pick one or two juices:  Orange, Pineapple, Mango, Apple

Pick one or two fruits:  Peaches, Blueberries, Strawberries, Banana

Follow these steps:  1 cup low fat yogurt (plain, flavored or fruited), 1/2 cup juice (or skim milk), 1/2 cup diced fruit (fresh, canned, or frozen), 1/2 cup ice cubes (or less if frozen fruit is used).  Blend together on ‘High’ for 1 minute until smooth.  Pour into a tall glass, add a straw and ENJOY!!

Do you have a favorite smoothie recipe?  Please share it!

A Japanese Adventure

It all began when my friend Naomi invited my daughter Becca and me to a Japanese market during Winter Break.  Our adventure started as we ate sushi and noodle soup in the food court.  Then onto shopping which included the produce section for bok choy which inspired Color it Green: B0k Choy.   

Later that week, Becca and I tried making sushi on our own.   That required another visit to a different Japanese market (the advantages of living in a large metropolitan area) for a bamboo sushi mat, nori (seaweed sheets) and wasabi paste.  We watched a YouTube video on sushi making.  The rolls were made of smoked salmon, avocado, and cucumber.  My biggest mistake was that at first I tried using American brown rice.  It failed miserably because it wasn’t at all sticky.  Becca saved dinner by picking up steamed rice at a Chinese take out.  It worked!  They were delicious!!

But the best part of this Japanese Adventure was getting real sushi lessons from Naomi’s mother, Sadie.  One day last week we made futomaki, California rolls, and (my favorite)  tekka maki.  

Although sushi is very much a MyPlate meal (meaning it meets the recommendations of USDA’s MyPlate) none of these are quick recipes (unless there are many of you rolling simultaneously and all the ingredients are precooked and prepared ahead of time).  But what fun it was to explore and experience food from a culture different from mine.  Do you have a food adventure you would like to share?  Please tell me about it!!

Slow Cooker Sunday: Minestrone

This is a perfect cold weather meal.  Plan to make it this week and let me know how your family likes it.  It would be fun to hear from you!

1 pound stew meat, cut into 1/2 inch cubes

2 cans (14.5 ounces each) diced tomatoes, undrained

2 cans (14 ounces each) beef broth

1 can (15 ounces) cannellini beans, rinsed and drained

1 can (15 ounces) kidney beans, rinsed and drained

2 medium carrots, sliced (about 1 cup)

1 clove garlic, minced

1/2 teaspoon each:  oregano, basil

1/4 teaspoon each:  salt, pepper

1 beef boullion cube

1 medium zucchini or yellow squash, cut lengthwise and sliced

In a 5-6 quart slow cooker, combine all the ingredients except the squash.  Cover and cook on low for 8-10 hours or on high for 4-6 hours.  Add squash to the cooker 30 minutes before serving.  Serve over cooked pasta (bow tie, rotini or elbow noodles) and top with grated Parmesan, if desired.  Enjoy!

Colorful Chicken Cacciatore

This dish brings flavors of my childhood to the kitchen table.  My Italian mother (and her mother…) made a similar dinner for their families to enjoy.  The great thing about this dish is it doesn’t take long to make (my version, that is).  And, it doesn’t require a long list of ingredients.  Here it goes…

1-1/2 pounds of boneless, skinless chicken breasts, cut into quarters

2 tablespoons olive oil

1 clove minced garlic

salt and pepper

1 green bell pepper, cored and sliced

1 small onion, sliced

1 can diced tomatoes

1 can tomato sauce

1/3 cup red wine (you might need to open up a bottle to make this recipe and pour yourself a glass while cooking).

3 bay leaves

1/2  can pitted black olives, drained (optional)

1 pound cooked spaghetti

Heat oil in a large saucepan.  Add garlic and chicken pieces.  Salt and pepper the chicken and brown on one side, about 3 minutes.  Turn chicken, salt and pepper again, and brown for an additional 3 minutes.  Add green pepper and onion.  Saute for a few minutes, scraping the pan for any remnants of cooked chicken.  Add undrained tomatoes, sauce, wine and bay leaves .  Cover and simmer for 30-40 minutes.  Add optional black olives at the end of cooking.  Serve over cooked spaghetti noodles.  Enjoy with a green salad and crusty Italian bread.  Mangia, Mangia!

Color it Green: Bok Choy

Bok choy is a tasty green vegetable that cooks quickly.  It is packed with vitamins, minerals and phytonutrients.  My family enjoys this veggie in a very easy side dish adapted from a Chicago Tribune recipe:

Bok Choy with Mushrooms

2 pounds bok choy

1 tablespoon canola oil

3 green onions, chopped (Do you ever wonder what part of the green onion to chop?  I trim the onion at both ends and use most of the white and green portions).

1 cup sliced fresh mushrooms (we use white button mushrooms)

2 cloves minced garlic

1 teaspoon crushed red pepper

1/2 teaspoon salt

freshly ground pepper

3 tablespoons coconut milk (or vegetable broth but we prefer coconut milk for a creamier finish.)

Cut off the base of the bok choy stalks and discard.  Rinse with water.  Cut the leaves from stalk and separate.  Slice the stalks.  Chop the leaves like you would thick ribbons of romaine. 

Heat oil in a large skillet or wok over medium heat.  Stir in the green onions, mushrooms, garlic, bok choy stalks, red pepper, salt and pepper.  Cook and stir until the stalks are tender crisp, about 4 minutes.  Stir in bok choy leaves and coconut milk until the leaves wilt, 2-3 minutes.  Serve immediately.  Enjoy!

Slow Cooker Savvy

 

Throughout the winter, I’ve promised to provide easy and nutritious slow cooker meals.  I’ll post these on Sunday to give you a chance to plan on when to make it during the week.  To guarantee success with these recipes, here are a few tips I found in a Pillsbury “Best Slow Cooker Recipes” booklet:

Size it up:  Slow cookers vary by size.  Make sure yours is filled between half to two-thirds.  Cooking times do vary depending on the size of the slow cooker.  The larger ones (6-quarts and higher) may require less cooking time than the smaller ones (3-quarts or less).  The recipes I post serve up to 6 people and require at least a 6-quart size. 

Keep it covered:  Try to resist peeking at your cooker’s contents.  Each time the cover is removed, a significant amount of heat is lost.  It can result in an increase in cook time by 20-30 minutes.

No fat needed:  Slow cooking works with moist heat and doesn’t require fat for a tender finish.  Go ahead and trim extra fat from meat and the skin from poultry before cooking. 

Be uniform:  It is best to cut the meat and vegetable peices into about the same size.   This will ensure even cooking.

Layer well:  Most recipes specify layering the ingredients.  Stirring is not necessary unless it is specifically called for.

Put these tips to work with all four of my archived Slow Cooker recipes and with the upcoming Slow Cooker Sunday recipes this winter.  Enjoy!