Showing posts with label soups. Show all posts
Showing posts with label soups. Show all posts

Sunday, April 2, 2023

Sourdough Stories, Chapter 8: Chicken & Homemade Egg Noodles

When I go to visit my folks in my hometown, there's a better than 70% chance my mom will make her famous chicken & noodles while we're up.  She stews the chicken to make a broth, then adds the noodles, lets it simmer for a long time, and by dinner, it's deliciousness served over mashed potatoes ("carbs on carbs" we joke--a midwestern specialty).  When I grew up Mom would also serve it with a side of buttered bread--the perfect carb trifecta (Note: this was the 90s, when carbs were considered a healthy primo-energy source, not the sadly demonized shadow they currently exist in).

When I make it, sometimes I serve over mashed potatoes, sometimes not, but always add some frozen vegetables to make it a more complete meal.  And in general, always make it with Reames frozen egg noodles.  

I saw a recipe on Pinterest for using sourdough discard in egg noodle dough, and the weather was a little gross this week, so it seemed a good time for some homemade chicken & noodles.  We had a 10 lb bag of chicken leg quarters to use up (we decided to go in on a cow with my folks, so we're needing to clean out the freezer a bit), so last weekend I did roasted chicken & potatoes in the oven with half, and then cooked the rest in the Instant Pot with a couple cups of chicken broth.  Once the chicken had cooled, I shredded it (made about 4 cups) and put it in the fridge for this recipe later, strained the stock from the Instant Pot & put it in a separate container (also made about 4 cups).

Noodles (makes about 2 lbs of noodles):
3 cups AP flour
3-4 eggs (I started with 3, but the dough was really crumbly & dry so I added another)
1 cup of sourdough discard

For this part--super simple. First thing in the morning, I put all the ingredients in my Kitchenaid stand mixer with a dough hook attachment, and then let it mix for about 10 minutes.  Then I transferred the dough ball to another bowl, covered it and let it hang out all day while I was at work.

When I got home, I split the dough in half, then rolled it out to about a 1/4-1/2 inch thick (I need to get some rolling pin spacers so I can actually tell how thick dough is...in my mind it was nice and thin, but really it probably needed to be thinner, as we'll discuss later.)  Then I used a pizza cutter to slice them into about the size of Reames noodles (1/2 inch wide by about 2-3 inches long)--enlisted the help of Lil' Man for a bit of it.


We only needed about a pound for the soup so I put the other half on a cookie sheet in the freezer, then bagged them up the next morning.



Soup (makes 7-8 servings):
4 cups chicken stock (preferably homemade)
6 cups water
3 tsp chicken bouillon powder
4 cups pre-cooked shredded chicken
ground dried rosemary
onion powder
garlic powder
black pepper
12 oz bag frozen mixed vegetables (ours had green beans, peas, carrots & corn)
12-16 oz of fresh egg noodles

Directions:
Heat the stock, water, and bouillon powder over medium heat in a large stock pot until bubbling.  Then add the chicken, seasonings, and vegetables, cook for about 6 minutes over medium, then add the noodles.

The noodles fattened up immediately after we added them--this was the moment where I realized I hadn't made them thin enough.  I stirred the pot constantly for about 5-10 minutes, then turned off the heat, covered, and let it sit for about 10 minutes.  The original recipe said they should only take about 2-4 minutes (Clue #2 that maybe I'd cut them too thick).  They were also still tasting a bit bland after only 5-10 minutes so I wanted them to have a bit more time to soak up the chicken broth flavor.  But maybe a consequence of my adding an extra egg was that they didn't want to absorb as much.  

The extra sit time seemed to help with that, and they "deflated" a bit with time--I was worried that they would overcook but that wasn't an issue. In fact, in a few of the thicker ones when I bit into it, the center was still dry flour.  

This is one of those dishes where it actually tastes better the next day.  I had some leftovers over the weekend and the noodles were perfect at that point, had really soaked up a lot of that flavor.  I'll play around with the cook time a bit with the other half of the batch that we froze.  I definitely think we'll make these again--it was relatively low effort. I might try a different cut, like thin squares instead of the strips.

Wednesday, March 13, 2019

21-Day Keto Diet: Day 8

I had really hoped our kiddo would be duped by the time change a little longer...after all, if he's used to waking up at 6am, 6 is now 7, so he should sleep in more, right?  Well, the honeymoon time change is over.  He was up at 6am this morning hollering to get up...however I don't think that The Hubs and I have adjusted yet, so now it feels like we're being woken up at 5am.  It makes me wonder...everyone seems to agree that Daylight Savings Time is no longer needed.  Surely some politician in D.C. proposes each year to get rid of it...so what monsters keeps vetoing or voting against it?

Breakfast:  Needed a break from the grainy raspberry coconut muffins, so we had fried eggs, 3 sausage links, and 1/4 cup raspberries this morning.  Though...a good runny yolk is not nearly as satisfying without a triangle of toast to sop it up.  le sigh... Also - coffee with DIY creamer. Because caffeine.  FIVE A.M, PEOPLE.
Lunch:  Leftover Zuppa Toscana from last night, and mixed veggies.
Afternoon Snack:  I needed a little sweetness when I got home while I was prepping dinner for the fam, so I had a tablespoon of peanut butter.

Dinner:  Leftover balsamic steak w/onions & mushrooms and bacon brussel sproutsThen off to church to volunteer.
Totals: 1434 kcal, 109g fat, 25g net carbs, 86g protein

My Thoughts: My gut is a lot noisier on keto than on a regular diet...I hope that means it's doing something.  In general, I feel okay, just low energy. I never feel hungry, but I am starting to miss sweetness.  That spoonful of peanut butter was like, the best tasting thing I've had in a week. I ended up a bit high on carbs today, but honestly, in all the different macro counters out there, no one can quite agree on how many net carbs you're really supposed to have. Some say 20, some say 25, some say 30.  I figure if I focus on it too much, it's going to drive me nuts.

The Hubs' Thoughts:  Probably the highest energy day I've had so far. Even went to the gym!

Tuesday, March 12, 2019

21 Day Keto: Day 7

Well, we've been at it a full week (technically, The Hubs is on Day 9). The websites (and friends) tell me we should feel a change...but I don't.  Does that mean we're not actually in ketosis, and this whole week has just been a waste?  ...it better not. The scale does say I'm down about 3-4 lbs but I suspect that's mostly water weight.

Breakfast:  Raspberry coconut muffin and sausage, coffee with DIY creamer
Lunch: Leftover Egg Roll in a Bowl & half a cucumber, Powerade Zero
Dinner:  I took our favorite Zuppa Toscana recipe, which is already pretty keto-friendly, and swapped the potatoes out for thinly sliced turnips. Also added some mushrooms (we have a bunch that need to be used up), and used heavy cream in place of half & half.  Taste was good, but the turnips + the cream made it a little sweet, so if I made this again I'd use 3 cups of chicken broth and an extra piece of bacon to up the savory side.

Totals: 1165 kcal, 95g fat, 21g carb, 49g protein

My Thoughts: Not much new.  No real cravings.  But I still can't quite get over the feeling that this isn't really a good, sustainable diet. It feels very unbalanced. I don't like that I need to take supplements to help make up for things I'm not getting from actual food.

The Hubs' Thoughts: The muffins don't really stick with me as much as other foods.  Definitely getting hungry for lunch earlier in the day.

Monday, October 17, 2016

What I've Been Cooking Lately

Honestly...I haven't been cooking that much. At least, not trying out new recipes, since we bought the new house.  We've had pizza over the last few weeks more than I care to admit.  I have been able to find time to test out a few new recipes over the last few months---I just haven't had time to blog about them individually.  So here I'll share my results, along with a link to the original recipe I used, and then note any changes I made.


This is probably one of the most delicious things I've made myself in a LONG time.  And it was pretty darn easy to make.  One day, when I have free time again, I WILL be making more of this.  No tinkering with the recipe--original turned out great. I was nervous about using raw egg in a sauce but it was totally amazing.


I tinkered with this one a lot, but still really liked the results.  The original recipe here is vegan, but we used regular milk. I didn't have tahini or almond butter, so I used peanut butter, and tossed in some grated parmesan to help thicken the sauce.  I also added a few dashes of Tabasco Chipotle Sauce for some heat and smokiness.  Finally, we added smoked sausage for protein.
LOVE my veggie spiralizer.

Saw the Video for this on my Facebook feed and thought a) that looks easy, and b) I've got a ton of basil & tomatoes to use up.  It was very easy, and delicious.

We made these while doing a one week Daniel Fast, and they were super tasty.  I will probably make them again, but use egg as a binder, since they were kind of crumbly (couldn't use egg during the Fast).  We definitely had to let them cook longer than what the recipe calls for to get them crusty enough on one side so that they could be flipped without falling apart (I'd say 4-6 minutes per side, rather than 2 minutes, but if you use egg as a binder that might change the cook time.  Just make one first as a tester to figure out the times, and then fill your pan with patties after that.)
Served with a side of garlic green beans.

French Onion Soup
This was to satisfy a craving, and can only *sorta* qualify as semi-homemade.  I had some canned French Onion soup, but wanted to step it up, so I sauteed some fresh onions first to caramelize them, then added the canned soup and brought it to a boil.  Then I preheated my broiler, and set two ramekins on a cookie sheet.  I cracked open a raw egg into each of the ramekins (a weird trick one of my Louisiana buddies taught me), added a little pepper, and then gently ladled the hot soup over the top of the egg (the heat from the soup & broiler will cook the eggs).  
Next, I placed a 1 inch slice of french bread onto the top of the soup, and topped with 2 slices of Swiss cheese.  Broiled just until the cheese was melted, and then, devour.

Monday, March 28, 2016

What I've Been Cooking Lately

While I haven't had a ton of time to blog lately (the posts you've seen have been compiled over several weeks, pieced together here & there), I have still been cooking.  When I went back to work we quickly realized we needed to do some meal planning so we didn't starve to death or end up eating pizza every night.  Having a meal plan written down for the week helps us to figure out who's cooking what, which nights we won't need to cook anything and can just eat leftovers, and helps us to make sure we have enough leftovers for lunches.  

I've been ever-so-slowly working my way through my Recipes to Try on Pinterest. I try to keep a running list of what recipes I want to try next alongside my menu plan for the week, so I can cross things off as we use them and then add new recipes based on what's on sale or what we need to use up in the fridge. So, here's what I've tried recently, and my thoughts/tweaks to those recipes:

Easy Weeknight Chicken Parmesan - This was the recipe found inside a can of Progresso  Fire Roasted Tomato Recipe Starters in our pantry.  I've used a few of these Recipe Starters and have thus far been underwhelmed.  They all have a pretty "prepackaged" flavor.  I added a ton of garlic and basil to this sauce, which helped.  We used the excess sauce to make a pasta side dish.
"Chicken parm you taste so good..."  Thanks, Manning.

Slow Cooker Chicken Enchilada Soup:  This one was practically perfect as-is. I made it for my church small group and everyone requested that I send them the recipe. I did use more cumin (probably closer to 2-3 teaspoons) and used smoked salt instead of regular--what can I say, I like my Mexican dishes a little smoky!

Crockpot Spaghetti Squash & Meatballs:  This is possibly the easiest meal I've ever made, and it was really tasty.  You literally cut the squash in half, scoop out the seeds, plop the two halves into the crock, then pour in a jar of sauce and toss in some frozen meatballs, set to high for 3 hours, then go back to playing with your kid.  Perfect.

Crockpot Mashed Potatoes:  This one ended up being a flop for me, but I think I accidentally used too much milk--I also think it would have worked better with russets instead of red potatoes.  Reds have a tendency to not be as fluffy, and when I OD'd on milk the end result was a gluey mess.

Crock Pot Beef & Broccoli:  This one was also a flop.  The meat completely fell apart after having been cooked for 8 hours on low, so we essentially had shredded beef & broccoli over rice.  The sauce also didn't really ever thicken up, and was sweeter than I would have liked, so we added extra soy and sriracha. 

Baked Crispy Sweet Potato Wedges:  While not as crispy as I had hoped, these were still delicious.  Great as a side with burgers or brats.
All grilling best when completed by The Hubs with his young apprentice.

Hummus Crusted Chicken:  The hummus "crust" never really got crunchy, but it DID keep the chicken nice and moist and even my father-in-law, who doesn't like hummus, said this was a really tasty dish. I used Sundried Tomato Basil Sabra hummus, and seasoned both sides of the chicken with Cajun seasoning before adding the hummus.

Baked Garlic Paprika Chicken:  This was tasty. I recommend using smoked paprika.  Also--I was lazy and didn't heat the oil & spices together--I just tossed them in a gallon Ziploc and then added the chicken to the bag, tossing to coat.  Still a delicious result.

Biscuit Waffles 'n Gravy:  Technically only "pinspired" by Pinterest, and the trend of waffling everything these days.  We stuck some Grands biscuits in the waffle iron, and my Hubs made his famous sawmill gravy.  The biscuits were a little tough, but tasty--and no fork required, you could just pick them up & eat them.  Good schtuff.

Cajun Black Bean Soup:  My soup did not end up as creamy as I would have liked--I could never get the puree to be thin enough, so it just had some bean chunks in it. I did use Camellia brand black beans. However, flavor-wise this was delicious.  Also--before you start this recipe, note the long cook time.  I didn't and we ended up eating dinner at about 8pm that night. :)

Mushroom & Kale Ramen:  This was a nice spin on regular ramen.  I used baby portabellas instead of shiitake, but it was still a yummy bite. I also added a bit of fish sauce because...well, because it's in our fridge, and it makes me feel fancy.

Ravioli Lasagna:  We didn't really follow any recipe exactly, but the recipe under the link is close to what we made.  I used frozen cheese raviolis from Aldi, 1 lb of sliced smoked sausage links, 1 jar Italian sausage pasta sauce, and tons of mozzarella & Italian cheese blend.  Just layered the ingredients and baked for 40 minutes at 350F.

PF Chang's Style Lettuce Wraps:  These were super-tasty & really easy to throw together. I will definitely be making again.

Herbed Chicken & Pasta:  This dish had great flavor but ended up being WAY too salty for our taste. I think if you could find a low-sodium version of the soup mixes it might help, or just eliminate one of the mixes (either the garlic mix or the onion soup mix).

There's a few other things I've made recently but they were tinkered with enough (or are Cajun enough) to warrant their own post, so I'll save those for later.  You know...when I have time. :)

Sunday, March 16, 2014

Chicken & Sausage Gumbo (Pressure Cooker)

Welcome to Missouri in March—yesterday it was 70 degrees, today it’s snowing.  Tomorrow, it will be 50 degrees.  The day after that?  Locusts, probably.  But we might as warm our bellies with some delicious gumbo while it stays cool outside!

I got a pressure cooker for Christmas last year, and imagine my joy to find a recipe for shrimp gumbo in the recipe booklet that came with it!  Since then, it’s been my new favorite way to make gumbo.  The shrimp version is much quicker, but I was craving chicken & sausage instead.
IMG_4424
If you’ve been reading this blog for any time now, you know that I love to experiment with Cajun fusion dishes and making healthier versions of dishes… but when it comes to gumbo, I’m pretty much a purist.  Oh, sure, there was the gumbo risotto that one time (which was delish), but in general, I am a stickler:
  • Nothing WEIRD in the gumbo – if it contains corn, potatoes, carrots…essentially anything other than the Holy Trinity, okra & meat, it’s not a gumbo.  Throwing okra into a soup does not a gumbo make.
  • No tomatoes.  Gumbo should be roux-based and brown.  Tomato-based “gumbos” tend to be too thin & a bit acidic, in my opinion. 
  • If you can see through it, it’s not a gumbo.  A good gumbo should be as muddy as the Mighty Mississippi. 
That being said, there are always “bends” that can be made to the rules to make a good gumbo that’s still a bit “healthed up”.
  • Quality ingredients (use organic or home-grown peppers & celery if you can)
  • Use chicken breast rather than thigh meat to save on fat
  • Use good quality chicken or turkey sausage/andouille for the same reason
  • Use instant roux to save some extra fat as well
  • Serve with brown rice instead of white.
IMG_4396

INGREDIENTS: (makes 6 large servings)
  • 3 cups cooked brown rice
  • 1 lb boneless, skinless chicken breast, cut into bite size pieces
  • 1 lb chicken or turkey smoked sausage (andouille if you can find it), cut into 1/2 inch pieces
  • 1 tsp olive oil (as needed)
  • 1 onion, diced (I used a mix of red & yellow)
  • 1 bell pepper, diced (I used both red & green since that’s what I had on hand)
  • 1 large stalk of celery, diced
  • 1/2 cup water
  • 1/2 cup instant roux
  • 2.5 cups chicken or vegetable stock, unsalted (or 2 cups regular + 1 cup water)
  • 10 oz chopped okra, strung*
  • 3 cloves garlic, minced
  • 2 bay leaves
  • 2 Tbsp parsley
  • 1 tsp basil
  • 1/2 tsp thyme
  • 1/4 tsp cayenne pepper
  • 1/4 tsp ground black pepper
  • 1/2 tsp Cajun seasoning (or more to taste after cooking)
DIRECTIONS:
In your pressure cooker, brown the sausage over medium heat for about 4 minutes, then remove from the pot with a slotted spoon to reserve any of the oil from the sausage, and set aside.  Add the chicken to the pot—if the sausage was very lean, add a splash of olive oil to the pot to help the chicken brown without sticking.  Cook through (about 6 minutes).  Remove the chicken from the pot using a slotted spoon.  Add the onion, bell pepper, celery, 1/2 cup water and instant roux to the pot, and cook for about 5 minutes or until the vegetables start to soften.
IMG_4400
While that’s going, “string” (aka sauté) your okra.  This is a step taught to me by one of my regular customers at Martin’s in New Orleans.  Okra is inherently slimy once cooked, so it’s helpful to cook some of this sliminess out before adding it to your gumbo.  Place the okra in a large skillet over medium-low heat & stir occasionally.  Eventually, you’ll see “strings” of clear liquid forming between the pieces.  Cook for about 10 minutes, then you can add it to the rest of the ingredients.  The stringing process will likely brown the okra some, which only helps add to the flavor.
IMG_4406
Add the meat, okra, stock, water and spices to the pot, stir, and place the lid on the pressure cooker.  Cook at high pressure for 10 minutes, then remove from heat & allow to depressurize (about 15 minutes). 
IMG_4419
Serve 1 cup gumbo w/ 1/2 cup of rice, with a side of potato salad (recipe coming soon), and hey, some pickled okra for fun.  And don’t forget the fresh French bread!
IMG_4435
NutriFacts:
Calories 380.2
  Total Fat 10.5 g
  Saturated Fat 2.8 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 1.5 g
  Cholesterol 86.8 mg
  Sodium 998.8 mg
  Potassium 454.1 mg
  Total Carbohydrate 38.0 g
  Dietary Fiber 4.0 g
  Sugars 3.6 g
  Protein 33.8 g


Tuesday, February 11, 2014

Daniel Fast Day 9: No worries, and minestrone!

Today’s Devotion: “The Battle Is The Lord’s. 1 Samuel 17: 45-47 ‘Then said David to the Philistine, Thou comest to me with a sword, and with a spear, and with a shield: but I come to thee in the name of the LORD of hosts, the God of the armies of Israel, whom thou hast defied. This day will the LORD deliver thee into mine hand; and I will smite thee, and take thine head from thee; and I will give the carcasses of the host of the Philistines this day unto the fowls of the air, and to the wild beasts of the earth; that all the earth may know that there is a God in Israel. And all this assembly shall know that the LORD saveth not with sword and spear: for the battle is the LORD's, and he will give you into our hands.’

This is one of my favorite stories found in the bible & I guess it could be because I’m shouting for the underdog in the story. But upon further examination, we find that David never was the underdog. He was one up on any enemy he faced because he had the Lord on his side & had realized that he would fight his battles for him. He referenced past victories with the lion & the bear to reinforce his faith as he stood before this giant, & that is the same thing we will have to do if we want to stand against any giants that would come in our lives. There has to be a beginning established for us to stand in faith, so today let this be yours. Instead of trying to fight your enemy with your own strength, place whatever giant your facing into the Lord’s hands & stand in faith decreeing the word of the Lord for your life. The Lord will not fail you & you can finally find that place of rest you have been looking for. Go ahead & go for it, everything changes today.”

Last night the Hubs & I were flipping through a magazine which had an article called “The Secret Things Men Worry About”.  The list included everything from “I worry about how much I make in comparison to my friends” to “I’m worried that someone someday might beat me up in front of my family”.  I had to tease my husband & ask him if any of the things on the list worried him; for most of them he said no, and added that “he typically only worries about things that are out of his control”.  I can empathize. I was a big fretter back in my college days; things used to really wind me up into a panic.  Everything from “how am I going to get all this homework done?” to “what if so-and-so doesn’t like me?” to “what would happen if I got into a car crash and died and I didn’t have my wallet with me?”  Then somewhere around my 21st birthday, I decided I was done with worrying. I decided I would take charge, and do the things that were in my power to do, and if something was outside of my control, then there was no point in worrying about it because there was absolutely nothing I could do to affect it. “I cannot control the universe around me; I can only control how I respond to the things that happen to me” was my mantra for a long time.

For the most part, that philosophy has worked out pretty well, but I’d be lying if I said I don’t still worry about things from time to time.  When meeting business contacts for the first time, I’m a wreck inside because I’m horrible at small talk and a total introvert.  Sometimes (and I know it’s morbid) I worry about one of my parents passing away (they’re only in their 60s, so there’s no urgency on that one)…or how my life would change if I needed to help care for them, since I’m an only child.  Since I’m in my 30s and still without child, I definitely worry about being an older parent, and if I’ll have the stamina to keep up with my kids… or I worry about the higher risk of mental disabilities in children born to “older” women (ugh….am I an “older” woman now?).  But aside from that first point, all of these items are out of my control.  I can take classes on how to become better at networking.  But everything else?  That’s up to God.  All I can do is ask Him to reign over any situation in my life, and to help me adapt to whatever He has in store for me.

In the list of things I can control, I used some paid volunteer time to go give blood today!  Partly because they were running low on my blood type, and partly because I figured it was a good opportunity to get free vital statistics, since I was interested to see how my vitals compare while I’m on the Fast to how they normally are.  I was surprised that even with not having had any meat for 9 days and only relying on iron supplements, my blood iron level was still fairly high!  Probably because I’m also not drinking any sodas or tea, since they can leach iron from your system.

And in other news…I’m craving gyros today.  :)

Breakfast: the last sweet potato pancake, w/natural peanut butter, a few toasted pecans, and some pumpkin pie spice; and an orange.

IMG_4146

Lunch: Pasta e fagioli! Or Minestone. I’m not really sure which is more accurate.

IMG_4148

Dinner: The same!

Ingredients:

  • 2-3 tablespoons olive oil
  • 3 cloves garlic, chopped
  • 1 small onion, chopped
  • 3 stalks celery, chopped
  • 2 cups sliced carrots
  • 4 cups vegetable stock
  • 1-2 cups water
  • Two 8 oz cans tomato sauce
  • 15 oz kidney beans (pre-cooked is easier—if you use soaked beans, you’ll need to cook your beans for about an hour before adding them in with the rest of everything else)
  • 1 cup baby spinach, rinsed and sliced thin
  • 1-2 red potatoes, chopped
  • 1 Tbsp oregano
  • 2 Tbsp chopped fresh basil (I used 4 Dorot Basil cubes)
  • 1 Tbsp balsamic vinegar
  • 1 tbsp lemon juice
  • salt and pepper to taste
  • 8 ounces whole wheat pasta (we used rotini since it’s what we had onhand)

DIRECTIONS:

In a large stock pot, over medium-low heat, heat olive oil. Add onion and garlic and saute for 2 to 3 minutes.  Then add celery and carrots and saute for 1 to 2 minutes more.  Add veggie stock and and tomato sauce and bring to a boil.  Then reduce heat to low and add remaining veggies, basil, oregano and salt and pepper and simmer for an additional 30 minutes.

IMG_4141

Meanwhile, cook pasta according to package directions. Drain and set aside, coating with a bit of olive oil to keep it from sticking together.  This is done separately so that the pasta doesn’t continue to soak up broth & become a soft mushy mess.

When both are done, place ¼ to ½ cup of pasta in each bowl, and ladle the soup mixture over top.  Ours came out a bit thick (most likely because of cooking the kidney beans from scratch) so it’s almost more of a stew.  But it’s SUPER hearty and really delicious!

Tuesday, November 19, 2013

Chicken, Kale, & Quinoa Soup

So last week I got a notice from my local blood bank that they were in dire need of O- blood, which happens to be my type.  So I went in to donate—but got turned away because my iron levels were too low.  I was SO bummed, even though they told my I can come back in two weeks to try again.  But I don’t want to get turned away again, so I’ve been ramping up my iron-rich foods.

This soup was one of the inventions I threw together to try to help.  Like, literally, “what do I have in my fridge to throw in a pot?”  And I was SO happy with the way it turned out.

Quinoa is a very iron-rich foods; one cup of quinoa contains about 37% of your recommended allotment.  Kale is also a good source, with about 1mg per serving,but it’s also got a TON of Vitamin C, which helps your body to absorb iron.   And chicken doesn’t hurt—there’s about 2mg of iron in a 3.5 oz serving. 

Even though it was just a mish-mash of things thrown together, I will definitely be making this again….it was delicious and filling, and only 265 calories for a big (2.5 cup) serving!

My husband noted that it “smelled & looked healthy”, but “tastes much better than it smells”.  The seasonings and the bacon really add a ton of flavor to the veggies.

IMG_20131116_142115


INGREDIENTS:

6 cups water

4 bouillon cubes

1 chicken breasts, boneless / skinless

1/2 tsp chicken seasoning (equal parts onion powder, garlic salt, & paprika)

Olive oil mister

1/2 onion, diced

1 zucchini, cubed

2 cups kale, chopped

3/4 cup quinoa

1 tbsp bacon crumbles

1 tsp minced garlic

1 tsp Cajun seasoning

1 tsp dried basil

salt & pepper to taste

 

Directions:

Lightly spritz a pan with olive oil & heat over medium.  Add onions, season with S&P, and sauté until translucent.

Meanwhile, add the water & bouillon to a large pot & heat on High. Add the kale, zucchini, quinoa, bacon, garlic, & seasonings….bring to a rapid boil then cover & cook for 15-20 minutes.  Add the onions when they’re done.

In the same pan, sauté the chicken breasts & season on both sides with the chicken seasoning.  Once fully cooked, cube the chicken & add it to the pot as well.  Taste as you go, and add more seasoning to your particular preference.

The soup is done when the quinoa is fully cooked.  Makes 4-6 servings.

 

(PS—The Scoop is finally closed for the winter, so I hope to be posting a lot more over the next few months!  I lovelovelove holiday cooking!!!)

 

NUTRIFACTS:

Calories 265.7

  Total Fat 5.7 g

  Saturated Fat 1.0 g

  Polyunsaturated Fat 0.7 g

  Monounsaturated Fat 1.5 g

  Cholesterol 59.5 mg

  Sodium 1,306.8 mg

  Potassium 497.3 mg

  Total Carbohydrate 26.3 g

  Dietary Fiber 4.1 g

  Sugars 4.5 g

  Protein 27.2 g

  Vitamin A 158.1 %

  Vitamin B-12 6.0 %

  Vitamin B-6 33.5 %

  Vitamin C 44.4 %

  Iron 20.2 %