Wing It Chicken Soup

Wing It
Chicken Soup

Create a unique immunity
boost with the ingredients
you have on hand, a chicken,
and a little love.

Dinner

I Love Me Café ®

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INGREDIENTS: 

  • 10-12 cups of water
  • One 5-6 pound chicken, cut in pieces with neck and all giblets except the liver
  • 2-3 teaspoons of coarse salt (or to taste)
  • Pepper (to taste)

 

 

 

Use the vegetables you have:  

  • 1 medium yellow onion, quartered
  • 2 or 3 celery stalks with leaves
  • 4 garlic cloves, smashed
  • Sliced red pepper
  • Parsnip
  • Turnip
  • Ends of tomatoes
  • Fresh parsley for soup – keep a little for garnish
  • Beet Greens
  • Dill

Options for serving:

  • 2 Potatoes, Cubed
  • 3-6 medium carrots, sliced
  • 1/4 Cabbage, thinly sliced
  • Frozen Corn
  • Frozen Peas
  • Thin egg noodles 
  • Rice, or grains
  • 1 Tsp. chopped marjoram for garnish
  • Basil, dill or parsley  for garnish
  • Juice of one lemon

Wing It Chicken Soup

For generations, nurturing cooks have made chicken soup as a powerful antidote to help their loved ones fight a cold or flu.  

This is not exactly a recipe, but a recipe idea for you to change and adapt to your taste.  Don’t worry about measurements and amounts.  All you need is a chicken and the vegetables you have on hand to improvise your very own home-made immunity boost.

DIRECTIONS:  

1. In a 5-7 quart pot, add chicken to 12 cups of water & bring to a boil. Lower to a simmer and partially cover to let some of the steam out.  You only need to add salt & pepper and, if you have it, some marjoram. Dill is also a sure bet. Keep a few sprigs of the herbs for garnish right before serving.

2. Skim the foam as it rises to the top and begin to add the vegetables. 

3. Improvise with the vegetables you have on hand: an onion, a few stalks of celery, 1-4 whole garlic cloves, smashed, a cut-up pepper, pieces of tomato – take a look at the list to the left for more possibilities.

4. After one hour, remove chicken breast and keep it on the side to cool or refrigerate (covered) to use later.  Continue to simmer for another 2 hours.

5. Strain the broth through a sieve and throw out the vegetables (onions, garlic, celery stalks, tomato pieces, parsley, beet greens, chicken bones and stringy meat)

6. Cool the broth – it makes it much easier to skim the fat that comes to the top.  Cover and refrigerate for up to 2 days.

7. Simmer the strained broth and add these ingredients (if you have them) and grains:

Chicken breast meat, cut into bite size pieces.

Two peeled and cubed potatoes (if organic, keep the peel which has more vitamins).  

After 5 minutes add 2-3 sliced carrots sliced or cut into cubes (they take less time to cook). 

Add about 1/4 cabbage thinly sliced.  

Add add thin egg noodles or a grain (barley) or to the broth*.   

In the last 3 minutes, add fresh or frozen corn, or peas or mixed vegetables.

Add minced marjoram, dill, or other herb for garnish at the very end to maintain their color. 

NOTE: Grains, cooked or not, soak up a lot of broth so don’t add them till end of cooking or put less then you think you need in the last step as you add the vegetables.

Optional: If you want to add a Greek flavor, add a squeezed lemon to the finished soup.


TIPS FOR YOUR NEXT IMPROVISED CHICKEN SOUP: 

Keep the bones from roasted chickens in the freezer for the next time you make soup.  Boil  those first for hours then add chicken for the last hour for a richer broth. 

 

Quinoa Turkey Meatloaf

Quinoa Turkey
Meatloaf

Choose the leanest, freshest
ground turkey breast (97%
or leaner). You want to be sure
that there’s no skin included.

Dinner

I Love Me Café ™

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INGREDIENTS

  • 1 pound ground turkey breast, hormone-free and antibiotic free
  • 1 organic egg
  • ¼ cup of cooked quinoa (see the Whole Grain cooking chart)
  • ¼ cup of finely chopped carrot
  • 1 zucchini, diced fine
  • ½ cup of onion, diced small
  • 2 cloves of garlic, minced
  • 2 tablespoons of olive oil
  • 2 teaspoons of salt
  • 1 teaspoon of curry powder
  • 2 tablespoons of tomato sauce
    (optional)
  • A pinch of black pepper

Quinoa Turkey Meatloaf

Makes 4 servings

DIRECTIONS

1. Preheat oven to 325°

2. Place all ingredients in a bowl and mix well

3. Form the mixture into a loaf and place into a pan or meatloaf pan

Optional: You may add a tablespoon of organic chicken broth to the bottom of the pan to keep the meatloaf more moist

4. Place the meatloaf pan in the oven and bake until the internal temperature, measured with a thermometer, reads 165° (approximately 25 minutes)

Optional: Brush the top of the loaf with tomato sauce

When done, let cool for 5 minutes. Serve with spaghetti squash, or steamed green beans.


Chef Angela: Notice how little salt I use – just two teaspoons for a whole meatloaf. If you want to cut the salt in half, add sauteed onions and fresh garlic. You can double this recipe to serve 8, or to save extra slices for lunch.

Debbie’s Nutritional Notes: Quinoa is incredibly nutritious – rich in vitamins (B1, B2. B6, E) and minerals (potassium, folate, phosphorus, zinc, copper, iron). Its high fiber content can help reduce blood sugar levels, lower cholesterol, and increase your feeling of fullness to help with weight loss.
Quinoa is also high in protein compared to other plant based
foods, and contains all the essential amino acids you need.

Choose the leanest, freshest turkey ground turkey breast you can find (97% or leaner) to be sure that there’s no skin included. Make a nutritional investment and get hormone-free, antibiotic-free turkey to stay as close to natural as possible.

 

Sesame-Crusted Arctic Char

Sesame-Crusted
Arctic Char
with Sautéed
Bok Choy

Dinner

Adapted from the
Natural Gourmet Institute

I Love Me Café ®

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute

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INGREDIENTS

  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoon rice vinegar
  • Pinch of dried chili flakes
  • 2 4-ounce skinless Arctic Char fillets (or wild organic salmon fillets)
  • 3 tablespoons sesame seeds
  • 1/4 cup white wine vinegar
  • 2 tablespoons canola oil
  • 1 tablespoon maple syrup
  • 1/4 teaspoon freshly ground black pepper
  • 2 heads baby bok choy, whites sliced on a diagonal, greens left whole
  • 2 tablespoons coconut oil

Sesame-Crusted Arctic Char with Sautéed Bok Choy

Adapted from the Natural Gourmet Institute

Yield: 2 Servings

PROCEDURE

1. In a shallow dish, combine garlic, ginger, soy sauce, rice vinegar and chili flakes. Add fillets to marinade and refrigerate for 1 hour. Pat fillets dry with paper towels and discard marinade.

2. Pour sesame seeds into a shallow dish and press fillets into seeds to coat on one side.

3. In a large bowl, combine white wine vinegar, canola oil, maple syrup and black pepper. Toss in bok choy; set aside.

4. In a large skillet, heat coconut oil over a medium-high flame and add fillets sesame-side down (stand back and keep exposed skin away from the skillet as sesame seeds may pop). Cook until crisp, 2-3 minutes; using a fish spatula, gently flip fillets, turn heat down to low, cover with a lid and cook for another minute. Carefully transfer fish to a platter.

5. Drain excess fat from skillet and return to medium heat. Add bok choy with its marinade. Cook, tossing frequently with tongs, until wilted, about 2 minutes.

6. To serve, divide bok choy among two plates and top with fish.


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New York City’s Natural Gourmet Institute is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.

Fish Poached in Fennel-Orange Broth

Dinner

The flavorful poaching liquid
becomes a delicious sauce
to serve over the fish.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

Fish Poached in
Orange-Fennel
Broth

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   INGREDIENTS

  • 4 teaspoons almond oil
  • 1 pound 8 ounces fish fillet, such as flounder or salmon
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 cups thinly sliced fennel bulb
  • 2 cups sliced leek, white and light green parts
  • 2 garlic cloves, thinly sliced
  • 1 teaspoon orange zest
  • 3 cups low-sodium chicken broth
  • 1 orange, juiced
  • 2 teaspoons arrowroot
  • ¼ cup toasted sliced almonds
  • ¼ cup minced fennel fronds

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)


Fish Poached in Fennel-Orange Broth

This shallow poaching technique can be used for most any type of fish and with a variety of flavor profiles.  If you double the recipe for more portions, be sure to increase the size of the pan.  The flavorful poaching liquid becomes a delicious sauce to serve over the fish.


MAKES 4 SERVINGS

1.     Preheat oven to 350°.  Cut a piece of parchment paper the size of the pan being used to poach the fish. Coat the parchment paper with a thin layer of the almond oil.

2.     Season the fish with the salt and pepper and set aside.  Heat the remaining almond oil in the pan over medium heat.  Add the fennel and sweat until it starts to soften.  Add the leek, garlic and orange zest.  Once the leeks begin to soften, place the fish fillet on top of the vegetables.

3.     Add enough of the broth to come half to three-quarters of the way up the sides of the fish.  Add the orange juice and cover with the prepared parchment paper, oiled side down.  Place the pan in the oven and poach just until the fish is opaque, 10 to 15 minutes.

4.     Remove the fish from the pan and cover to keep warm.  Strain the poaching liquid into a small saucepan and reserve the vegetables.  Mix the arrowroot with 1 tablespoon water to form a paste.  Bring the poaching liquid to a boil and add the arrowroot paste.

Shallow poaching technique for Fish in Fennel-Orange Broth
Gently place the fish in the poaching liquid so that the level of the liquid only comes halfway of the way up the fish.

The Diabetes-Friendly Kitchen Fish Poached in Fennel-Orange Broth
Place the parchment paper on top of the fish while it cooks.

The Diabetes-Friendly Kitchen Fish Poached in Fennel-Orange Broth
The finished fish will be opaque and relatively firm to the touch.

5.     Allow to boil until the volume of the poaching liquid is reduced by half and thickened to a sauce consistency.  Stir in the almonds and fennel fronds and serve with the sauce poured over the fish and vegetables.


Nutritional Information Per Serving: Calories 491, Protein 39g, Carbohydrates 14g, Fiber 3g, Total Fat 30g, Saturated Fat 6g,
Sodium 324 mg

Caraway-Herb Roasted Pork Tenderloin

Caraway-Herb
Roasted Pork
Tenderloin

Dinner

This pork is just as good
as leftovers as it is warm
from the oven.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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 INGREDIENTS

  • 1 tablespoon balsamic vinegar
  • 1 tablespoon olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 tablespoon caraway seeds
  • 4 shallots, finely minced
  • 2 large garlic cloves, minced
  • 1 teaspoon coarse sea salt
  • 1 pound pork tenderloincaraway_seeds

Caraway-Herb Roasted Pork Tenderloin

MAKES 4 SERVINGS

1. Combine the vinegar, olive oil, thyme, oregano, caraway seeds, shallots, garlic, and salt. Spread the mixture on the pork tenderloin.  Wrap the tenderloin tightly in plastic wrap and chill for at least 2 hours and up to overnight in the refrigerator.

2. Preheat the oven to 350 degrees F.  Remove the pork from the plastic wrap.

3. Roast the pork until it registers 145 degrees F on a meat thermometer, about 45 minutes.  After 30 minutes, raise the oven temperature to 450°F for the remaining cooking time.

4. Remove from the oven and allow the tenderloin to rest for 10 minutes covered with a foil tent.  Slice thinly and serve.


Nutritional Information Per Serving:  Calories 181, Protein 25g, Carbohydrates 6g, Fiber 0.5g , Total Fat 6g, Saturated Fat 1.5g, Sodium 541mg

This recipe is from The Culinary Institute of America’s
The Diabetes-Friendly Kitchen cookbook 
(2012, John Wiley & Sons, Inc.)

Curried Cauliflower “Couscous’’

Curried
Cauliflower
“Couscous’’

Dinner

Curry is a classic seasoning used
on cauliflower in Indian Cuisine
and this recipe presents this
classic combination in a new way.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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INGREDIENTS

  • 1 head of cauliflower, core removed
  • 2 tablespoons olive oil
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • ¼ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

     

     

Curried Cauliflower “Couscous”

MAKES 4 SERVINGS

1. Preheat the oven to 400 degrees F.

2. Break cauliflower into florets, slicing the larger florets in half. Toss the cauliflower with the olive oil, curry powder, and cumin. Place the florets on a greased baking sheet and roast until golden brown, about 30 minutes.

3. Pulse the roasted cauliflower in a food processor until the cauliflower is fluffy and the size of couscous. Return the “couscous” to the baking sheet and heat in the oven, about 10 minutes more. Sprinkle with the salt and pepper and serve.


Nutritional Information Per Serving: Calories 67, Protein 2 g, Carbohydrates 5 g, Fiber 2 g, Total Fat 5 g, Saturated Fat 1 g,
Sodium 75 mg

Spaghetti Squash with Rosemary and Walnuts

Spaghetti Squash
with Rosemary
and Walnuts

Side Dish

Roasting instead of steaming the squash concentrates the flavor and adds a hint of sweetness to the dish.

I Love Me Café ®

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   INGREDIENTS

  • 1 spaghetti squash, sliced in half lengthwise and seeds removed
  • ½ cup chopped walnuts
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • ½ cup chopped red onion
  • 1 teaspoon dried rosemary leaves, crushed
  • ¼ cup white wine

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Spaghetti Squash with Rosemary and Walnuts

MAKES 6 SERVINGS

The long strands of pale flesh that are scraped from the roasted squash resemble spaghetti strands and add a different texture to the repertoire of vegetable sides. Roasting instead of steaming the squash concentrates the flavor and adds a hint of sweetness to the dish.


1.    Preheat the oven to 450 degrees F.

2.    Place the squash halves in a small roasting pan with cut side up.  Roast, uncovered, for 1 hour.

3.    While the squash is roasting, toast the walnuts in the oven for about 10 minutes until golden brown.  Check on the walnuts after 5 minutes and watch closely so they do not burn.

4.    Run the tines of a fork lengthwise through the flesh of the roasted squash to create long strands.  Toss the squash strands with the salt and pepper.  Hold in the hot oven.

5.    Heat the olive oil over medium high heat in a heavy sauté pan with the onions and mix well and serve.

Nutritional Information Per Serving:  Calories 118, Protein 2 g, Carbohydrates 9.5 g, Fiber 2.5 g, Total Fat 9 g, Saturated Fat 1 g,
Sodium 113 mg

Zucchini-Mushroom Griddlecakes

Zucchini-
Mushroom
Griddle Cakes

Dinner

This recipe is from The Culinary
Institute of America’s The
Diabetes-Friendly Kitchen cookbook, (2012, John Wiley & Sons, Inc.)

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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INGREDIENTS

  • 2 teaspoons olive oil
  • 1 cup sliced cremini mushrooms
  • ½ yellow onion, diced
  • 1 medium zucchini, shredded
  • 1 cup whole wheat instant baking mix
  • ½ teaspoon kosher salt
  • 1 tablespoon sugar
  • 2 teaspoons Parisian fines herb mix (chives, dill, basil, tarragon, chervil)
  • ¾ cup buttermilk
  • 1 egg
  • 1 ounce grated hard cheese (Parmesan works well)

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

 

Zucchini-Mushroom Griddlecakes

MAKES 9 GRIDDLECAKES

Any salt-free, dried herb mixture can be used in these savory griddlecakes. Serve them with extra sautéed mushrooms on top if desired.


1. Heat the olive oil in a sauté pan over medium high heat. Add the mushrooms and sweat. When they have released some of their liquid, stir in the onion and cook until the onion is soft and translucent and mushrooms have released most of their liquid. Remove from the heat and stir in the zucchini. Set aside to cool.

2. Preheat a nonstick griddle to medium (about 300 degrees F).

3. Combine the baking mix, salt, sugar, and herb mix. Whisk together the egg and buttermilk. Add to the dry mixture and mix to combine. Stir in the zucchini mixture.

4. Use a half-cup scoop or ladle to portion out the batter onto the nonstick griddle. Cook on both sides until golden brown. Top with the grated cheese and serve.


Nutritional Information Per Griddlecake: Calories 54, Protein 3 g,
Carbohydrates 4 g, Fiber 0.5 g, Total Fat 3 g, Saturated Fat 1 g,
Sodium 69 mg

 

 

Cuban Black Bean Soup

Cuban
Black Bean
Soup

Dinner

This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook
(2012, John Wiley and sons)

I Love Me Café ®

Photo Credit: CIA/Ben Fink

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   INGREDIENTS

  • 12 ounces dried black beans
  • 8 cups low-sodium chicken broth
  • 1 sachet d’epices (2 cloves, 1⁄8 teaspoon allspice, 1⁄8 teaspoon cumin seeds, and ¼ teaspoon black peppercorns)
  • ½ ounce bacon, minced
  • 1 teaspoon canola oil
  • ¾ cup diced onion
  • 2 garlic cloves, minced
  • ¼ teaspoon ground cumin
  • 1 lemon, thickly sliced
  • 2 tablespoons toasted and chopped ancho chile
  • 1 teaspoon minced jalapeno
  • ¼ cup chopped sun-dried tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon kosher salt
  • 1 tablespoon sherry vinegar
  • ¾ cup cooked barley, brown rice, or mixed-grain pilaf
  • ½ cup wilted spinach, chopped

    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Cuban Black Bean Soup

Until I tried black bean soup with the lemon, sun-dried tomatoes, and sherry vinegar this recipe uses, I was never crazy about it.  spinachGarnish with wilted spinach. – Jennifer Stack


MAKES 6 SERVINGS

1. Soak the beans for 8 to 12 hours in enough cold water to cover by 3 inches or use the short soak method*. Drain the beans and simmer in the chicken broth with the sachet until the beans are tender, 20 to 25 minutes. Remove the sachet.

2. In a large sauté pan, cook the bacon until the fat renders and the bacon begins to crisp. Add the canola oil. Add the onion, garlic, and cumin and sauté until the onion is translucent, 4 to 5 minutes.

3. Add the lemon, ancho and jalapeño chiles, tomatoes, oregano, salt, and onion mixture to the beans and simmer until the soup is flavorful, about 15 minutes more.

4. Remove and discard the lemon slices. Remove one-third of the beans from the soup and purée in a blender or food processor. Stir the puréed beans back into the soup. Stir in the vinegar.

5. In a small bowl, combine the cooked barley, rice, or pilaf and the spinach until well mixed. Serve each bowl of soup garnished with some of the rice mixture.

*The short soak method:  Place the sorted and rinsed legumes in a pot and add enough water to cover by about 2 inches. Bring the water to a simmer, then remove the pot from the heat and cover. Let the legumes steep for 1 hour.


Nutritional Information Per Serving: Calories 298, Protein 18 g, Carbohydrates 51 g, Fiber 16 g, Total Fat 2.5 g, Saturated Fat 0.5 g,
Sodium 386 mg

Salmon With Creamy Yogurt Dill Sauce

Salmon with
Creamy Yogurt
Dill Sauce

Dinner

A simple, healthy and quick
dish. The dill sauce resembles
a heavy cream in taste and
consistency.

I Love Me Café ™

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INGREDIENTS

  • 2 lbs. of Atlantic or frozen salmon
  • 1 cup organic whole or low fat Greek yogurt
  • 1 tablespoon + 1 teaspoon fresh finely chopped dill
  • 1 tablespoon fresh lemon juice
  • 2 pinches salt
  • 1 teaspoon of olive oil
  • ¼ teaspoon fresh ground black pepperDill-sprig_60

Salmon with Creamy Yogurt Dill Sauce

Yield: 8 Servings, about 4 oz. each

DIRECTIONS

1. Preheat oven to 250°

2. Place the entire salmon fillet on parchment paper, skin down

3. Rub the olive oil on top of fish, and bake for 25 minutes

4. While salmon is cooking, place the ingredients for the yogurt sauce in a bowl and whisk well

5. In a small frying pan, heat the yogurt and sauce ingredients on very low heat until just warmed. If the yogurt is too thick, add a tablespoon of water. To avoid the yogurt curdling, do not overheat.

6. Drizzle yogurt sauce over salmon, cut into portions, and serve


Chef Angela: Salmon is one of my favorite fish dishes to cook: simple, healthy and quick. Because this is a filling dish, it goes well with a light vegetable side.

 

Debbie’s Nutritional Notes: Fatty fish are so good for the heart and brain that The American Heart Association recommends two servings per week. High-quality salmon provides you with abundant omega-3 fatty acids.

The healthiest type to choose is wild or frozen salmon. salmon4Though more expensive, this is an important health investment. Always check the source of any fish you buy. Be especially careful with commercially farmed salmon, which may contain PCBs. These are harmful toxins you should absolutely avoid. If you do buy farmed salmon, it’s recommended that you consume it no more than once a month.

To reduce any exposure to PCBs, trim the fat from the salmon and bake the fish instead of frying or grilling it.