Tasty Chicken Soup

This soup is perfect for these lovely fall days; and it is quick and easy to make.

2 chicken legs and thighs

1 onion, chopped

1 cup celey, sliced

1 cup carrots, chopped

1/2 – 2/3 cup brown rice (depending how thick you like your soup)

2 cups water

4 cups chicken broth

1 bay leaf

salt and pepper to taste

Cook chicken legs and thighs in 2 cups water along with onion, bay leaf, salt and pepper for 20 minutes.  Add remaining ingredients and simmer for 45 minutes until rice is cooked.  Remove meat from bones and return to soup.  Makes 6 servings.

Great with a slice of toast or whole grain bread.

Beef Barley Soup

1 lb lean ground beef

1 Tblsp olive oil

4 cups beef broth (I used Campbells low sodium)

2 cloves garlic

1 large onion, chopped

2 stalks celery, chopped

1/2 cup barley (wash first)

1 cup  turnip, chopped

1 cup  carrots, chopped

dash of salt and pepper

Brown ground beef in olive oil.  Add onion, celery, and garlic to the meat while still partially cooked.    Sprinkle with a dash of salt and pepper.  When meat is fully cooked, add beef broth and bring to a boil.  Add barley and cook for 15 minutes.  Add turnip and carrots and cook another 45 minutes; or until vegetables are soft.  Serves 6.

Cranberry Smoothie

1/2 frozen banana

1/2 cup yogurt (plain or vanilla)

1/2 cup milk or soy milk

1Tblsp cranberry sauce

Mix in blender and enjoy.

Cranberry Sauce

1 12 oz bag fresh cranberries

1 cup water

1 cup splenda

Mix water and splenda in saucepot.  Boil for five minutes.  Add cranberries and boil until skins pop.  Keep refrigerated.  Good with poultry; served on biscuits or in smoothies.

Blueberry Muffins

This is the blueberry muffin recipe I have used for years – chosen after trying several.  With blueberry season here at last, I thought it would be a good time to share it.

I’m hearing more and more good things about the health benefits of blueberries – wonderful antioxidant qualities – 1/2 cup a day is all that is required to benefit. 

1/2 cup margarine

1 cup sugar

2 eggs

2 cups flour

2 tsp baking powder

1/2 tsp salt

1/2 cup milk

2 tsp sugar for topping

1 cups blueberries, fresh or frozen

Cream margarine and sugar.  Add eggs; and beat until creamy.  Whisk dry ingredients together and add to egg mixture alternately with milk.  Gently fold in blueberries.  Divide batter between 12 muffin lined cups.  Sprinkle with sugar.  Bake at 375 for 20-25 minutes.

Low Sodium Seasonings

Lower the sodium content from 2200 mg per teaspoon to 285 mg by mixing your salt with other spices.  Here are two ideas to try (I can’t give proper credit for these recipes because I wrote them down in my cookbook too long ago.

For fish dishes:

1 tsp dill

1/2 tsp onion powder

1/2 tsp parsley

1/2 tsp celery seed

1/2 tsp pepper

1/2 tsp thyme

1/2 tsp salt

Mix together in empty spice jar.

For meat dishes:

4 Tblsp paprika

2 Tblsp onion powder

2 Tblsp garlic powder

1/2 Tblsp thyme

1/2 Tblsp salt

1/4 tsp cayenne pepper

3/4 tsp black pepper

Mix in empty spice jar.  (I have tried this both on pork chops and chicken;  found it very tasty.)

Chicken Pot Pie With Biscuit Topping

Always on the lookout for a healthier version of tasty recipes, here is another good one of an old favorite.

1 Tblsp olive oil

3 cups chicken broth

3 cups cooked chicken

1 large onion, chopped

1 cup celery, chopped

2 cups carrots, chopped

1 cup frozen peas

1/3 cup flour

1/4 tsp salt

2-3 dashes pepper

1/4 cup parsley, chopped

Saute onions and celery in olive oil until onion is soft (2-3 minutes).  Stir in flour; and then slowly add heated chicken broth.  Stir until smooth.  Add remaining ingredients and continue stirring until heated through.  Taste; and add more salt and pepper if required.  Transfer to a large casserole dish.  Prepare biscuit topping.

1-1/4 cups flour

1/2 tsp baking soda

1/8 tsp salt

1/4 cup butter

1-1/4 cups buttermilk

Whisk flour, soda, and salt together.  Cut in butter with pastry blender.  Stir in buttermilk with a fork.  Drop by large spoonfuls onto hot filling.

Bake at 375 for 20 minutes.  Reduce heat to 350 and continue baking for another 40 minutes.

Banana Muffins (Low Fat – Low Sugar)

1-1/4 cups mashed bananas (3 or 4)

1/4 cup vegetable oil

1/4 cup sugar

1 egg

1 tsp vanilla

1-1/2 cups flour

1 tsp baking powder

1 tsp baking soda

1 tsp salt

1/2 cups chopped walnuts (optional)

Mash bananas in a large bowl with a fork; beat with electric mixer.  Add vegetable oil and sugar; beat well.  Beat in egg and vanilla.

Mix flour, baking powder, soda, and salt together in a small bowl with a wire whisk.  Stir into first mixture – stirrring just enough to moisten.  Gently fold in walnuts.  Bake in paper lined muffin tin at 350 for 15-20 minutes.  Makes about 10 muffins.

Diabetic Baked Custard

3 slightly beaten eggs

1/4 tsp salt

1/4 cup Splenda

2 cups milk, scalded

1/2 tsp vanilla

Whisk eggs, Splenda, and salt.  Slowly stir in slightly cooled milk and vanilla.  Bake in greased 1 quart casserole set in shallow pan.  Pour hot water into the shallow pan 1 inch deep.  Bake at 325 for 40-45 minutes.  The custard is cooked when knife inserted in center comes out clean.

Diabetic Tapioca Cream

This is a real tasty dessert made with white milk or chocolate milk.

2 cups milk

1/4 cup Splenda

pinch of salt

1 egg, separated

3 tblsp minit tapioca

1/4 tsp vanilla

Separate egg; and beat the white part until foamy.  Gradually add half the Splenda and beat until peaks form.  Set aside.

Combine remaining sugar, salt, milk and tapioca.  Let stand for 5 minutes.  Cook over medium heat, stirring constantly until mixture comes to a full boil.   Remove from heat; and slowly blend into the egg white – beating at low speed.  Add vanilla.  Stir after 20 minutes.  Serve warm or cold.  Good with a little dab of Cool Whip on top.