Tag Archives: low fat recipes

HEALTHY CHICKEN SOUP WITH GRAINS AND VEGETABLE

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Soups, they are so simple and satisfying. I love to make soups, one pot wonders that make it easy to eat healthy and there is always an abundance for the next day. Warm your heart and soul with my healthy yet delicious chicken soup with grains and vegetables and remember to share with someone you love. Soups are the perfect autumn dinner and make the chill a little more tolerable. Paired with some crusty whole grain bread and a simple  spinach salad mixed with oil and vinegar and you have such a well rounded and healthy meal. Manga’

HEALTHY CHICKEN SOUP WITH VEGETABLES AND GRAINS
You will need:
For grains
Olive oil
Low sodium chicken stock, as much as directions calls for in place of water.
One package Mirepoix mix or a blend of chopped celery, carrots, and onions.
One pack of Trader Joe’s Harvest Grains Blend or a pack of Orzo
Start by sauteing Mirepoix mix in 2 tablespoons olive oil, and make Harvest Grains Blend or orzo with low sodium chicken stock in place of water, following directions. After cooked set aside.

For Soup:
One package of carrots
One large onion
One package turnips
One package carrots
a few cloves of garlic
Two cartons low sodium chicken stock
Four boneless chicken breasts
Fresh dill
Dried thyme
sea salt, ground pepper

This is such a simple yet delicious soup.  
1. Add chopped carrots, celery, onions, garlic, and turnips to a large pot. 
2. Add boneless chicken and both cartons of low sodium chicken stock.
3. Flavor with a generous amount of fresh dill, sea salt, ground pepper and dried thyme.  
4. Bring to a rolling boil, careful to not let the soup over boil. 
5. Bring temperature down to low and let simmer for over one hour until the chicken has cooked through. 
6. Remove chicken and chop in nice size bites and add chicken pieces back to the soup. 
7. Add half of the grain/orzo mix to soup and blend. 

It was so delicious, especially with oyster crackers. James ate three bowls. I am making soup this evening, and I just purchased a crock pot so I will be experimenting with my new cooking toy soon.


Namaste’
Love and Light to all
Rose

HURRY GO BUY SOME CURRY AND MAKE MY SOUP

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Happy Sunday to all. Autumn is right around the corner, and here in California that does not mean the same thing as it does back east but you still sometimes get a little hint of the season. Football returns, and some of the trees here actually do change hues. To me there is nothing like walking outside on a California night and having a cool breeze kiss my face. I get inspired to cook more in the Autumn.  Soups are a simple, healthy and amazing staple in our diet and perfect for sharing with friends and family come Fall. Perfect for staying on track with my My Change For A Ten program. 

I went to the grocery store to pick up a few items, and I noticed yellow split peas were on sale for only 59 cents. I have never made yellow split pea soup but I decided I would give it a whirl, I cannot pass up a bargain. I have decided to add some curry to spice things up a bit, and top it off with some Greek yogurt or light sour cream. I am new to the spice curry and I find the satisfying creaminess of the yogurt or sour cream adds richness to the savory soup.

You will need

One bag of dried yellow split peas

A few tablespoons of garlic infused extra virgin olive oil

Chopped up onions, celery, and carrots. Enough to fill up the bottom of a semi large pot. I use Mirepoix 14.5 oz from Trader Joe’s, it is already pre-cut 

If you do not find Mirepoix use one large onion, two carrots, and two celery stalks, chopped fine.

One  cartons of vegetable stock 32 fl oz. I use trader joes.  You can use regular or low sodium, I have tried both.

One carton of water.

Sea salt, ground pepper, a few tablespoons of curry spice. 

Greek yogurt or light sour cream to garnish.

Saute, onion, celery, and carrots in  garlic infused extra virgin olive oil for a few minutes til the onion carmelizes and the vegetables cook down. 

Salt and pepper as you are cooking the vegetables.

Add full bag of yellow split peas, one carton of vegetable stock, one carton of water.

Add a bit more sea salt,  ground pepper, and curry spices for flavor and stir.


Bring to a rolling boil, then simmer on low for 45 minutes covered. Some people prefer to puree’ their split pea soup, but I like to leave it au’ natural for more of a bean soup experience; the choice is up to you. That is what makes cooking so  much fun, creative license to change the rules as you go along and make it your own. Individuality found in one delectable dish. Top it off with a dollop of Greek yogurt or light sour cream for added richness of flavor.

This is amazing with warmed whole wheat pita. It is simple, just take some delicious pita and slice in triangles and place on a cooking sheet that has been sprayed with no-stick spray. Drizzle a little extra virgin olive oil over the wedges of pita and if you wish you can spread a little chopped garlic to spice it up. Be sure to dip the pita wedges in the soup, it just makes it taste better.

Hurry go buy some curry and make a big pot of my Yellow Split Spicy Pea Soup, you will not be sorry!!  

Namaste’ Love and light
Happy Sunday
Rose