Comforting Chicken Tortilla Soup

chixtortillasoup

What You Need:

4 corn tortillas cut in half then cut crosswise into narrow strips
2 (14 1/2 oz.) cans of chicken broth
1 zucchini, cut in half lengthwise then slices in 3/4 inch slices
1/2 tsp garlic, minced
1/2 tsp ground cumin
1 C of corn
1 (16 oz.) can red kidney beans, rinsed and drained
1 1/2 C cooked chicken, shredded
1 tomato, cut into chunks
1/2 C cilantro, chopped

How to Make It:

Spray a heavy soup pot well with a non stick cooking spray and place over medium heat.
Place the tortilla strips into the pan and toast for 5 minutes.
Remove the tortillas and place in a bowl.
Add the chicken broth to the pan and stir in the zucchini, garlic and cumin.
Bring the broth to a rapid boil, reduce the heat to low, cover and simmer 3 minutes.
When the zucchini is crisp tender, place the tortillas, corn and beans into the pot.
Cover and simmer 5 minutes or until the tortillas have softened.
Stir in the chicken, tomatoes and cilantro.
Simmer another 15 minutes or until heated through.

Makes 4 servings

Soup is a comfort food but did you know it’s also a very healthy food. Warm comforting soup helps to fight off hunger fills us up and provides us with valuable vitamins and minerals that our bodies need to stay healthy. You can double this recipe so there will always be a hearty bowl of soup available to help fend off a cold or those rainy day blues.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 28 minutes
Total Time: approximately 43 minutes

Nutritional Information: (approximate values per serving)
Calories 309; Fat 6g; Saturated Fat 1g; Carbohydrates 36f; Protein 26g; Fiber 8g; Cholesterol 47mg; Sodium 730mg

Mustard Sauce Watercress Chicken

mustardchicken


What You Need:

3 tsp olive oil, divided
1 pint of grape tomatoes
1/2 tsp garlic minced
4 boneless, skinless chicken breasts
1/2 C of flour
3/4 C of chicken broth
3 tbsp Dijon mustard
3 tbsp reduced fat sour cream
1 tbsp chives, snipped
1 bunch of watercress


Heat 1 tbsp of oil in a skillet over medium high heat.
Stir in the tomatoes and cook for 3 minutes or until soft, shaking the pan occasionally.
Add the garlic and stirring constantly cook 30 seconds or until fragrant.
Place the tomatoes and garlic into a serving bowl.
Add the remaining oil to the skillet and coat the chicken with the flour.
Cook the chicken 5 minutes per side or until no longer pink in the middle.
Remove the chicken to a plate to keep warm.
Stir the chicken broth into the skillet scrapping any brown bits from the bottom of the skillet.
Whisk in the mustard and sour cream then simmer 1 minute or until beginning to thicken.
Remove the skillet from the heat and stir in the chives.
Arrange the chicken pieces over the watercress on a serving plate.
Arrange the tomatoes over the chicken then pour the mustard sauce over the top.

Makes 4 servings

Watercress has a lightly peppery taste which accents this chicken well. Cleaning watercress is simple. Just cut 1 inch off the bottom before untying the bunch. Rinse under cold water and drain. It can be left whole or torn into small pieces.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 14 minutes 30 seconds
Total Time: approximately 24 minutes 30 seconds

Nutritional Information: (approximate amounts per serving)
Calories 215; Fat 6g; Saturated Fat 2g; Carbohydrates 9g; Protein 29g; Fiber 1g;
Cholesterol 70mg; Sodium 451mg

Broth Boiled Buttermilk Dumplings

What You Need:

2 C of flour
4 tsp baking powder
4 tsp sugar
1 tsp salt
2 eggs
1/2 C of buttermilk
1/4 C butter, melted
1 (32 oz.) can of chicken broth

How to Make It:

Place the flour, baking powder, sugar and salt into a bowl and toss to combine.
Whisk the eggs, buttermilk and butter together in another bowl.
Pour the buttermilk mixture into the flour and stir until a stiff dough forms.
Place the chicken broth into a pan and place the pan over high heat.
When the broth comes to a rolling boil reduce the heat to medium.
Drop spoonfuls of dough into the lightly boiling broth.
Place a lid on the pan and steam the dumplings for 20 minutes or until cooked through.

Makes 6 servings

Use the dumplings with turkey or chicken to make a delicious home cooked meal. They are so easy to prepare yet they taste like you’ve been cooking all day.

Boiled or Steamed What is the Difference?

steaming

One healthy way to cook is using water. Water is used to boil and steam many types of foods. From pasta, rice, vegetables to meat this type of cooking leaves those foods in their healthiest cooked forms. No oil or fats are incorporated into the water when cooking in this fashion. What’s the difference between boiling and steaming? Let’s check it out to see.

Boiling Is Effective

Boiling is a unique and effective way of cooking. It is similar to steaming but slightly different. Boiling requires the food to actually sit in the water. You can boil vegetables, meats and seafood. With boiling the taste, look and even a little of the health values are also different from steaming.

Boiling or cooking food directly in the water gives the nutrients a chance to move from the food to the water. It also doesn’t spice up the food nor does it give it that appetizing color. Boiled foods don’t have a lot of flavor because the enhanced flavors are lost in the water. This is known as blanching foods. Also with no added oil or fat you get the fresh flavor of the food instead of the taste of additives. Adding seasoning to your boiled food will help to enhance the flavor.

There are many positives to boiling:

•    It doesn’t require any added fats leaving it a healthier choice

•    It’s easy; it doesn’t require hovering over the stove for hours

•    It takes those tough pieces of meat and makes them tender

•    It is perfect for large scale cooking

Steam is Unique

To steam foods is to boil water causing it to evaporate into a fine mist. The steam and not the water is what cook the food. Something important to remember when steaming is that you are not putting the food directly in water. The food is suspended over the top the water letting the steam rise up to cook the food. For those who are watching there calories and fats, steaming is a very effective way to cook food and make it healthy. .

Steaming basically eliminates the opportunity to over cook the food. Steaming foods is a slow method of cooking so if the food is left longer than need be, the steam will not have cooking power to over cook the food. Steaming uses a lot more energy than any other cooking method. If steam is cooking the food it must stay at a constant stable temperature to cook through.

Most cooks only use the steam method of cooking for vegetables but some meats can be steamed. Beef, pork and even chicken can be steamed. It gives it a very different taste that some may not like. Seafood is a very common food to be steamed. Fish does very well and even shrimp taste wonderful.

As you can see there are few differences when it comes to boiling or steaming those foods. Yet both are an effective unique way of cooking. Grab a steamer or fill a pot with water and see for yourself just how great they both can be.

The Many Ways to Fry

fryingpans

Oh those delicious pieces of fried chicken and those ever tasty crunch French fries. How do they get the food that crunchy and crispy? Is there more than one way to fry? Exactly how unhealthy are fried foods? There are so many questions when it comes to the many different fried foods. Let’s get going and figure out what to fry and what not to fry.

A crispy piece of chicken contains a whole lot of fatting ingredients. Mainly it’s the grease and oil they are cooked in that leads to these foods being unhealthy. There are different ways to fry foods so that the oil doesn’t saturate it but still gives you that crunchy outside. Here are some the options available when frying.

Pan Frying

When pan frying, a traditional skillet is used. One of the greatest things about pan frying is it allows you to use a very small amount of oil. This gives us that fried taste without all the fat. Using less oil means it does take a little longer to cook. It is also a lot harder to keep the oil at a steady temperature.

Shallow Frying

This is a happy medium when it comes to the amount of oil being used. Shallow frying means the food is partially submerged in the oil unlike regular frying where foods are submerged in oil. Using less oil does make the food somewhat healthier. Shallow frying is best when cooking battered foods.

Stir Frying

Stir frying requires the use of a wok or skillet. Pour your choice of oil, such as canola, olive, palm or peanut oils into the wok. Add whatever foods the recipe requires.  Toss and stir mixing all the juices and seasonings together and create a tasty meal. Remember the less oil used the healthier the dish.

Deep Frying

Ah the traditional deep frying, everybody should be familiar with this method. This is what we do when making those crispy pieces of chicken or French fries. It’s probably going to be the unhealthiest way to fry just because everything is submerged in the oil. One downfall of using too much oil is that it is flammable making it a risk. Deep frying is extremely fast. Foods can be deep fried in just a matter of minutes.

With all of these methods of frying you are bound to run into a cleanup situation. Oil sizzles, bubbles and is just generally messy so be prepared when you pull that fryer out.  Just remember that greasy clean up is well worth it when there’s a lip smacking meal awaiting those taste buds.

Frying isn’t as bad as it’s made out to be. It all just depends on how much and what type of oil is used. There are so many options when frying and there are so many choices of food. Just remember when frying, less is healthier.

Bow Tie Chicken and Cheese

bowties

What You Need:

2 C onion, chopped
2 C of whipping cream
8 oz. American cheese, cubed
8 oz. Swiss cheese slices, torn
1 tsp dried sage
1/2 tsp pepper
4 C of cooked chicken, chopped
1 (16 oz.) box of bow tie pasta, cooked and drained

How to Make It:

Whisk together in a small mixing bowl the onions and whipping cream.
Stir in both kinds of cheese, the sage and the pepper.
Place the chicken into the crock pot.
Pour the cheese mixture over the top of the chicken coating it well.
Cover the crock pot and cook on low for 4 hours.
Stir the chicken mixture well then add in the cook pasta, stirring to coat.
Recover and cool 5 minutes or until heated through.

Makes 6 servings

It is not recommended to cook this recipe on high. High heat will cause the cheese to scorch. This is an economical meal that even the kids will love. Leftovers should not be frozen but will remain fresh in an airtight container in the refrigerator of up to 3 days. T freeze do not add the pasta. Freeze the chicken mixture for up 2 months. Reheat on the stove then add the pasta and cook until heated through.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 4 hours 5 minutes
Total Time: approximately 4 hours 25 minutes

Nutritional Information: (approximate values per serving)
Calories 755; Fat 43g; Saturated Fat 25g; Carbohydrates 49g; Fiber 2g; Protein 43g; Cholesterol 186 mg; Sodium 886 mg

Cornflake Italian Parmesan Chicken

cornflakes

What You Need:

3 Tbsp margarine, melted
1/2 C cornflakes, crushed
1/2 tsp Italian seasoning
2 Tbsp Parmesan cheese, grated
4 boneless, skinless chicken breasts

How to Make It:

Preset the oven temperature to 375 degrees allowing the oven to preheat.
Pour the melted margarine into a shallow bowl.
In a separate shallow bowl stir together the cornflakes, seasoning and cheese.
Dip the chicken into the melted margarine allowing any excess to drip off.
Coat the chicken with the cornflake mixture.
Lay the coated chicken into a shallow baking dish.
Bake the chicken for 30 minutes or until the internal temperature reaches 170 degrees.

Makes 4 servings

This is a great way use of that last little bit of cereal left in the bottom of the box. If you are short on Parmesan cheese replace it with Romano cheese. Add a salad and a steamed vegetable for a budget meal that has a short prep time but goes a long way in the flavor department.

Preparation Time: approximately 10 minutes
Cooking Time: approximately 30 minutes
Total Time: approximately 40 minutes

Nutritional Information: (approximate values per serving)
Calories 287; Fat 12g; Saturated Fat 7g; Carbohydrates 9g; Fiber 0g; Protein 35g; Cholesterol 109 mg; Sodium 318 mg

Chicken Dijon with Apples

apples

applesWhat You Need:

4 boneless, skinless chicken breasts
1/2 t salt
1/2 t pepper
2 T of butter, divided
1 tart apple, cut into wedges
1/3 C of whipping cream
2 T of Dijon style mustard

How to Make It:

Butterfly cut the chicken breasts from the long side and not all the way through.
Open each butterfly breast and season with the salt and pepper.
Melt 1 T of the butter in a skillet over medium high heat.
Add the chicken and cook for 4 minutes or until brown.
Turn the chicken over and continue to cook 3 minutes or until cooked through.
Keep the chicken warm on a platter.
Melt the remaining butter in the same skillet.
Add the apples and stirring often, cook for 3 minutes or until tender.
Stirring constantly add the whipping cream and mustard and cook 3 minutes or until hot.
Serve the sauce over the chicken.

Makes 4 servings

This scrumptious chicken takes little time to cook and the kids will love it. Serve with rice or mashed potatoes and your favorite vegetable. Tart apples, like Granny Smith, are best in this recipe.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 10 minutes
Total Time: approximately 30 minutes

Nutritional Information: (approximate values per serving)
Calories 342; Fat 16g; Saturated Fat 9g; Carbohydrates 6g; Fiber 1g;
Protein 40g; Cholesterol 142 mg; Sodium 407 mg

The Comfort of Homemade Soups, Gravies and More

soup

soupWhat are comfort foods? I’ll take Soups, Gravies and More for $500, Alex. In the long standing tradition of long-standing traditions, soups, gravies, broths and other indulgent liquids has been a constant reminder of the cold weather outside and the warmth inside. There are many varieties and variations on these simple, yet elegant, bases, some of which you may or may not know. Let’s dive right in to the world of warm, comfort foods.

•Soups

While broth and stock have very subtle differences, soups are generally better defined and easier to distinguish between. Every culture has some form of soup in their arsenal of food. From egg drop soup to chicken noodle soup, soups are an easy and affordable way to feed a large group of people.

Almost any combination of ingredients can go into a soup. There are the traditional soups which we are familiar with, such as broccoli and cheese, while others we may not have ever attempted with our pallets. With all the varieties of soup out there, take the time and let your family try out some comfort food from other areas of the world.

•Stocks and Broths

The difference between a stock and a broth is, while stocks are just boiled down and concentrated liquid flavoring of whatever was put in, broth is simply a well-seasoned stock. Usually the only difference between the two is the addition of salt, but other herbs and spices can also be used to flavor the broth. A good way to tell the difference is stock is usually a clear or slightly colored liquid, while a broth usually has noticeable spices incorporated within.

Stocks and broths are the base for everything comfort. There are many different types of these base foods. Chicken, beef and vegetable are the most common, but there are also turkey, ham, fish and even a stock and broths made from sticks.

•Gravy

Just like the differences in soups, gravies have a wide variety of flavors and textures. Most gravy is made from pan drippings, commonly known as pan gravies. With the addition of broth or wine we deglaze the yummy, stuck on pieces of whatever was cooked to make gravy that is tasty and comforting. Other gravies are created from scratch, such as those that top biscuits.

The great thing about gravy is that many different flavor combinations can be combined to make the perfect compliment to almost any meal. Most gravy starts out with a roux, pronounced roo, which is a combination of flour and butter, giving gravy its thick texture and rich flavor. The roux is the base, from which, other flavors are added. For instance, the classic biscuits and gravy recipe usually calls for some breakfast sausage to be browned and added to the roux, which is then thinned out by using a stock, broth or milk.

Comfort foods have been around for ages, and will continue to thrive due to their simplicity and the memories they invoke. There is nothing like sitting down at your grandmother’s table for a nice warm bowl of chicken noodle soup. Share the good memories and good food with your family, and try your hand at creating these different types of comfort foods.

Cubed Turkey Salad with Strawberry Vinaigrette

stawberries

stawberriesWhat You Need:

8 C of salad greens
2 1/2 C cooked turkey cut into cubes
2 C of kiwi, peeled and sliced
1 C of cherry tomatoes
1/2 C toasted almonds, sliced
1 C fresh strawberries, chopped coarsely
2 T of red wine vinegar
1/8 t pepper

How to Make It:

Place the salad greens into a large salad bowl.
Add the turkey and toss to combine.
Spread the kiwi over the top of the salad.
Add the cherry tomatoes.
Top with the sliced almonds.
Put the strawberries, vinegar and pepper into the blender.
Blend until smooth then drizzle the vinaigrette over the salad tossing to coat well.

Makes 4 servings

This refreshing summertime salad makes a great quick fix meal. Add slices of French bread, bread sticks or crackers on the side. Chicken may be used in place of the turkey if you like.

Preparation Time: approximately 20 minutes
Total Time: approximately 20 minutes

Nutritional Information: (approximate values per serving)
Calories 318; Fat 11g; Saturated Fat 2g; Carbohydrates 25f; Fiber 7g;
Protein 30g; Cholesterol 67 mg; Sodium 138 mg