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Chicken Soup
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• 2-3 Bone In Chicken Breasts, Skin removed
• 1 1/2 quarts of water (10 cups)
• 2 Cups Water
• 1 cup Celery leaves
• 1 onion
• 1/2 cup fresh Parsley
• 1 -2 cups chopped celery
• 1/4 cup chicken base
• 1-2 cups shredded, sliced or chopped carrots
• Egg Noodles, or Small Regular Pasta
Put Chicken Breasts in large stock pot, cover with 10 cups water and cook over medium/high heat until water comes to a boil. Let water gently boil for 20 minutes and remove any of the "chicken foam" from surface. In a blender or food processor, put 2 cups water and add onion, celery leaves, and parsley, process until everything is nicely chopped. Once you feel you've removed all the surface foam, add the contents of the blender to your pot. Then add chopped celery and chicken base to pot and reduce heat. Simmer this mixture for at least 1 hour. Add carrots and simmer for another 30 minutes. Remove just the chicken from pot, put in a bowl to cool. Add noodles to your pot, then turn off heat. Just leave the pot on the stove cooling, the noodles will cook. Once the chicken has cooled to the touch, remove chicken from bones, discard bones, tear chicken meat into bite size pieces and return to soup.
Guinness Chuck Roast with Horseradish Mashed Potatoes
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Beef
• 2 pounds boneless chuck steak or post roast, trimmed
• 1/2 teaspoon fresh ground black pepper
• 1/4 teaspoon salt
• 1 Tablespoon olive oil
• 1 1/2 cups chopped onion
• 1 cup chopped carrot
• 1 cup diced celery
• 1/2 cup fat free less sodium chicken broth, divided
• 1 teaspoon dark brown sugar
• 1 - 2 sprigs fresh rosemary
• 1 8 ounce package presliced mushrooms
• 2 garlic cloves minced
• 2 bay leaves
• 1 12 ounce bottle Guinness Stout
POTATOES
• 2 pounds baking potatoes, quartered
• 2 Tablespoons butter
• 1/2 cup fat free milk
• 1/4 cup finely chopped green onions
• 1/4 cup reduced fat sour cream
• 2 Tablespoons prepared horseradish
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
1. To prepare beef, sprinkle with 1/2 teaspoon pepper and 1/4 teaspoon salt. Heat oil in a Dutch oven over medium high heat. Add steak, cook 5 minutes on each side or until browned. Remove meat from pan; set aside. Add onion, chopped carrot, diced celery and saute for 2-3 minutes. Add 2 tablespoons broth, and sugar. Cover, reduce heat to medium, and cook 10 minutes. Stir in, mushrooms, and garlic. Cover and cook 2 minutes. Add bay leaves, Guinness Stout, remaining broth, and steak; lay rosemary sprigs across the top. Bring to a boil. Cover reduce heat, and simmer 2 1/2 hours or until steak is tender.
2. To prepare potatoes, place potatoes in a large saucepan; cover with water. Bring to a boil. Simmer 20 minutes or until potatoes are tender; drain. Return potatoes to pan. Add butter; beat with a mixer at medium speed just until smooth. Stir in remaining ingredients. Keep warm.
3. Remove steak from pan; keep warm. Discard bay leaves. Increase heat to medium high; cook 5 minutes or until slightly thickened. Spoon the stout mixture over steak. Serve with mashed potatoes.
Yield: 6 servings (serving size: 3 ounces beef, 3/4 cup potatoes, and 1/3 cup sauce.
CALORIES 428 (27% from fat); FAT 13.1g (sat 5 g) PROTEIN 35.21g, CARB 42.3, FIBER 4.6; CHOL 86 mg; IRON 4.3mg, SODIUM 872mg
Low Fat, High Fiber Vegetarian Chili
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• 3 Big Cans (28 oz) of 6 in 1 Brand Crushed Tomatoes
• 2 small cans of Del Monte Diced (unseasoned tomatoes)
• 3 large green peppers
• 2 large onions
• 1 large stalk of celery
• 6 T. Chili Powder
• 3 Cans Light Red Kidney Beans (drained and rinsed)
Optional:
• 1-2 lbs. ground sirloin or turkey, browned and rinsed
Chop onions, celery, and green peppers. Sautee onions in cooking spray in large pot until they become transparent. Add chopped celery and green peppers. Add tomato products and kidney beans. Add Chili powder and cook entire thing for some time to bring out flavors. Add ground sirloin if desired.*
To serve:
Top with shredded cheddar and extra chili powder to taste. Corn bread muffins or garlic bread make a nice side.
To spice it up:
Add more chili powder and a dash of hot sauce.
•Healthy Version - Without the ground sirloin, this makes a fabulous Weight Watchers recipe as it is very high in fiber and is virtually fat free.
Vegetable Beef Barley Soup
Veggie Cheese Soup
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• 1 medium onion, chopped
• 1 celery rib, chopped
• 2 small red potatoes, cut into 1/2 inch cubes
• 2 3/4 cups water
• 2 teaspoons reduced sodium chicken bouillon granules
• 1 Tablespoon cornstarch
• 1/4 cup cold water
• 1 can reduced fat broccoli cheese condensed soup, undiluted. If desired, you can substitute cream of celery, cream of chicken or cream of mushroom.
• 3 cups frozen California blend vegetables, thawed
• 1/2 cup chopped fully cooked lean ham
• 8 oz reduced fat processed cheese (Velveeta), cubed
1. In a large nonstick saucepan coated with cooking spray, cook onion and celery over medium heat until onion is tender. Stir in the potatoes, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 10 minutes.
2. Combine cornstarch and cold water until smooth; gradually stir into soup. Return to a boil; cook and stir for 1-2 minutes or until slightly thickened. Stir in condensed soup until blended.
3. Reduce heat; add vegetables and ham. Cook and stir until vegetables are tender. Stir in cheese until melted.
Nutrition: 3/4 cup equals 115 calories, 4 grams fat, 13 g carbohydrate, 1 g fiber, 8 g protein.
