My Mom’s Turkey Soup

Chopping celery

My Mom’s Turkey Soup

My mother was a very busy pediatrician who rarely had time to cook; (my grandma lived with us and did most of that. We were very grateful as she was a superb cook.)

Thanksgiving, however, unless there were medical emergencies, was a lovely relaxed time in our house. Mom took advantage of this break to use the turkey carcass to make a delicious turkey soup chock full of vegetables, garlic, wine and chunks of turkey from the carcass. It’s also easy to make and I’ve never had any better!

I made it without noodles, but you could add whole wheat or other whole grain noodles of your choice, as now there is a good selection of these.

INGREDIENTS 

  • 1 turkey carcass, split into halves (or smaller pieces, depending on your pot)
  • 3-4 large carrots, sliced in 1/2 ” rounds
  • 1 cup celery, chopped; using “Cook’s Illustrated” magazine’s technique: wash the celery to the point that you’re using, then instead of tearing off the stalks, cut from the whole (see photo). I’ve found it much more convenient and easy.
  • 1 large onion chopped into 1/2″ pieces
  • 3-4 cloves of garlic- chopped fine. We love garlic; use as many to your taste.
  • 1 cup dry white wine
  • Turkey, chicken or vegetable broth to cover the carcass (approx. 1 quart). I use a combination of turkey broth I make from the giblets and a commercial low sodium chicken stock.
  • 1-2 Tbsp. Olive oil
  • Herbs; your choice, but make one a bay leaf.
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Heat a large sauce pan, add olive oil. Sauté onions on medium heat until transparent ( approx. 5-7 min.)

2. Remove the onions, add and sauté carrots and celery in the pan. After about 7 minutes add garlic and continue for approx. 2-3 minutes, making sure garlic doesn’t burn.

3. Put the carcass in a large Dutch oven or stock pot, add the vegetables and cover to the top of the carcass with broth.

4. Add wine, bay leaf and other seasoning.

5. Bring to a boil and then turn down to low to simmer for 45 min. to 1 hour, until vegetables are tender and meat falls off the bones; or longer, depending on your timing.

6. Remove the carcass from the pot and strip off the meat- chop and return meat to the soup.

7. Serve with good whole grain toast or noodles.

Enjoy!

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Baked Delicata Squash

Delicata Squash – pretty before baking

Baked Delicata Squash- adult candy!

One of the easiest and most delicious low carb side dishes; and it’s easy to prepare as well.

INGREDIENTS 

  • 2-3 Delicata Squash
  • Olive oil
  • Herbs; your choice
  • No-salt seasoning (Trader Joe’s has a good one; 21 Seasoning Salute)

TO DO

1. Preheat oven to 400.

2. Split the squash lengthwise and scoop out the seeds and pulp.

3. Rub the insides with olive oil and herbs and seasonings.

4. Slice the half squashes into 1/2 inch “moons” – see the photo above.

5. Rub oil on a baking sheet – put slices pulp face down; make sure each piece is separate on the pan.

6. Bake for 20 minutes – turn pieces over and bake another 25 minutes until soft and brown on both sides.

Enjoy!

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Great Greek Lamb Shanks (Slow Cooker)

greek lamb shanks in the slow cooker

greek lamb shanks in the slow cooker

Yes, another dish inspired by my recent (May 2015) trip to Greece. This one is so delicious and pretty easy to prepare – especially in a slow cooker. When you’re working it is a real treat to have such a prepared dish ready for you! I chopped and prepared everything the day before; refrigerated it in the slow cooker container and set it to slow cook the next day- I added an hour–it took 9 hours as it was cold from the fridge.

Of course, it’s low carb, with lean meat and lots of good veggies. You may know that cooking tomatoes actually increases the lycopene, which may be especially healthy for men; check it out with your doctor or a trusted nutritionist.

Now the recipe:

Great Greek Lamb Shanks

INGREDIENTS- serves 3-4 (with leftovers; depending on size of lamb shanks)

  • 4-6 lamb shanks, Frenched (a butcher will do this for you- it means making a cut in the bone)
  • 1/4-1/2  C flour
  • 2-3 Tbsp olive oil
  • 1 large or 2 med onions thickly sliced
  • 4 cloves garlic, chopped
  • 3 carrots, chopped in 1″ rounds
  • 2 zucchini chopped into 1″ cubes
  • 1 can artichoke hearts (10 oz)
  • 1/2 cup Kalamata olives (more if you like)
  • 1/2- 3/4 cup dry white wine
  • 1 large can (28 oz) crushed Roma tomatoes
  • 1Tbsp fresh chopped or 1tsp dried oregano
  • 1 tsp lemon zest, 1 Tbsp lemon juice
  • Salt free seasoning/pepper

TO DO:

1. Place lamb and flour in large plastic bag and shake to coat.

2. Heat oil in pan and add lamb shanks in batches and cook until browned on all sides. Remove lamb shanks from pan and place into slow cooker.

3. Heat remaining oil and cook onions and garlic stirring until onions are soft.

4. Combine tomatoes, wine, stock, lemon zest, artichokes and olives.

5. Pour liquid mixture over lamb. Add carrots and zucchini, onions and garlic.

6. Cover pot with lid.

7. Cook on high setting for 6 hours or low setting for 8 hours.

8. Stir in oregano, lemon juice, seasoning and pepper just prior to serving. Taste and adjust.

Serve with whole wheat couscous and a Greek salad- natch!

Enjoy! And yes, Oopa!

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Greek Chicken a la Crete

chicken with olives artichokes mushrooms

chicken with olives artichokes mushrooms

 

Chicken is such a versatile meat; we enjoy it in many of its iterations from simple roast to this delicious Greek- inspired version chock full of flavor (and healthy veggies).

You can buy pre-cut chicken pieces or buy a whole chicken and cut it up yourself. I like doing it that way as it’s fresher and less expensive. Plus I skin my chickens before cooking as well.

Something I learned is not to rinse chicken in advance of cooking- it just spreads any bacteria. Cooking itself kills whatever is on the poultry. Do clean your knives  (or kitchen scissors, cleavers, etc.) and boards thoroughly with hot water and detergent.

Greek Chicken

INGREDIENTS (for 2-4; 2 with leftovers)

  • 1 chicken, cut into pieces (I like organic “smart” chicken)
  • 1/3 cup olives – green and Kalamata mixed
  • 1 package frozen or 1 large (13 oz.) can artichoke hearts
  • 3/4 lb cremini mushrooms, chopped or sliced
  • 1-2 Tbsp. Olive oil
  • 1/3 cup dry white wine
  • 2-3 cloves garlic, chopped
  • 2-3 Tbsp. Lemon juice
  • 1tsp dried or 2 Tbsp. fresh minced Oregano or Thyme
  • Salt free seasoning/pepper to taste

TO DO: preheat oven to 375 degrees

1. Spread olive oil over chicken pieces in 9×13 baking dish (I use glass, but Corning Ware, ceramic or metal are all good- your choice)

2. Mix  garlic, artichokes, mushrooms and add to chicken.

3. Pour wine and lemon juice over chicken and vegetables.

4. Place olives around chicken/veggies. (artistically of course !  (<*

5. Sprinkle herbs, spices and seasonings on top to taste.

6. Cover with aluminum foil- bake for 25 minutes.

7. Remove foil and bake for 20 minutes longer (stick a knife in joint of a chicken leg- if juice runs clear you’re done)

Serve with whole grains or brown rice and a Greek salad; (recipe to come soon–please follow!)

Oopa! Enjoy! www.type2delicious.com

Best Shrimp Asparagus and Egg Salad

 

shrimp asparagus egg salad

shrimp asparagus egg salad

This salad is a major treat especially on a warm spring day when asparagus are in peak season!

At this time of year, it’s one of our favorite main dinner dishes. Of course, this also makes a delish special luncheon for your very best ladies who lunch. (<*

The ingredients are simple and the preparation pretty easy. The key ingredient is use the freshest you can find!

(If shellfish are a problem you can substitute tuna.)

Best Shrimp Asparagus and Egg Salad

INGREDIENTS

  • 4-5 cups lettuce (your choice, but I suggest at least some Romaine for crunch. Also as you might know, best to tear off leaves and tear up with your hands rather than a knife, especially if not using a whole head. Somehow the knife use makes the remaining lettuce turn brown faster- not sure why–if someone knows the details please let me know.)
  • 1 avocado, chopped or sliced
  • 1/3 red onion, chopped ( not too fine)
  • 1/2 lb. Bay shrimp cooked, rinsed and cooled the little guys)- put in fridge at least 1 hr. Ahead of serving ( I buy them cooked and cooled, but still rinse as they can be salty)
  • 4-6 med Prawns, cooked, peeled and cooled
  • 1 egg, hard boiled and sliced
  • 1/2 lb. Green asparagus, cooked but still crisp, and cooled ( blanched is best– cook until crisp, then dunk right away in ice water to keep the color and crispness). Chop into 1″ pieces, leaving 4-6 spears whole for garnish.
  • Dressing:
  • 1/3 cup olive oil
  • Juice of I lemon ( you can use 1/2 lemon and 1/2 lime if you like)
  • 1/2 tsp. Dijon mustard
  • 2-3 cloves crushed garlic
  • Tarragon, savory and/or Herbs de Provence; salt free seasonings and pepper to taste

TO DO:

1. At least one hour in advance of serving time, boil the egg, let cool or place in fridge ( can be done a day in advance ), when prep time, slice or chop and set aside. ( leave 3-4 round pieces for garnish)

2. Wash, spin and tear lettuce into bite sized pieces, put into serving bowl.

3.  Prepare dressing; add garlic to oil, whisk in juice, mustard, spices and seasonings. ( can be made ahead and re-wisked)

4. Right before serving add Bay shrimp, chopped asparagus, chopped egg and chopped onion to lettuce.

At this point, dress and toss ( this is a trick I learned from a catering assistant, Maggie, my partner Rick’s daughter; dress the basic salad first, then add the toppings/garnishes, so they don’t all sink to the bottom.)

5. Add avocado pieces, whole Prawns, egg slices and asparagus spears for garnish- make it pretty! (see photo or use your own creativity!)

6. Serve with whole grain toast or crackers and cheese and a crisp, white wine if you like–we do!

Enjoy!

www.type2delicious.com

Best Chicken Curry with Vegetables and Condiments

 

healthy-chicken-curry-condiments

Condiment ingredients; Cucumbers (with yoghurt), cashews, tomatoes and onions, bananas (also with yoghurt) and avocado

healthy-chicken-curry-with-vegetables

The final Chicken Curry

diabetes-friendly-chicken-curry cooking-healthy-chicken-curry

This is a variation of an an authentic Indian recipe taught to me years ago by a lovely Indian woman when I lived in Toronto.

This version adds veggies including carrots, mushrooms and spinach. The condiments are as I learned, with the optional addition of avocado.

I recently cooked it for friends in FL, and it was a big hit! Yes, we also had Basmati rice–again, Rick was limited to 1/2 cup.

The prep is somewhat time consuming, including the condiments, but they are essential to the experience– don’t skip them!

Chicken Curry with Vegetables and Condiments 

INGREDIENTS (this is for 2-4; 2 with leftovers–increase if you’re feeding a larger group)

  • 1 chicken breast, 2 whole legs/thighs; deboned and chopped into 1″ pieces; (I buy them with bones and skin and chop and remove the skin myself as it’s cheaper, but you can buy the skinned, boneless – definitely faster)
  • 1 large onion chopped into 1/2″ pieces
  • 1-2 carrots, chopped  into 1/2″ pieces
  • 1 cup spinach, chopped
  • 1/2-3/4 cup mushrooms (we use Cremini), chopped into 1/2″ pieces
  • 2-4 Tbsp. Safflower or other high heat oil
  • 1-3 Tbsp curry powder to taste
  • 1/2 tsp Tabasco or red pepper flakes
  • 1/2 cup Coconut cream* or plain full fat yoghurt (if dairy is not a problem)
  • 1/2 cup water
  • 2-3 tsp. lime juice (juice of 1/2 lime)
  • Condiments:
  • 1 cucumber, peeled and chopped
  • 1 large tomato, chopped
  • 1/3 cup onion, chopped
  • 2 bananas, chopped
  • 1/2 cup roasted or raw unsalted cashews
  • 2-3 Tbsp red wine vinegar
  • 1 cup plain yoghurt
  • optional: 1 avocado, sliced; squeeze of lime

TO DO: note: have 3 (4 if serving avocado) medium bowls and 1 small one for serving condiments

Curry:

1. Heat 1-2 Tbsp oil in large saucepan or electric skillet.

2. Add the curry powder and brown for 5 minutes, sprinkling with water if it seems to be burning (this is important as it brings out the flavor). Add the chicken pieces and brown 5 minutes per side, mixing them in the curry powder. Put aside.

3. Heat 1-2 Tbs oil, add the onions and saute for 5 minutes; add carrots and mushrooms, and saute for another 5-6 minutes.

4. Add the spinach and cook 2-3 minutes; add the chicken back in the pan, and add the coconut cream or yoghurt, and water, and Tabasco. Stir all gently together.

5. Reduce heat, cover and simmer for 15-20 minutes. Taste- add more curry powder and Tabasco/red pepper to taste.

6. Squeeze lime in and mix.

Serve with condiments, and whole wheat Nan bread, papadums and rice as you like; other grains, or not, per your dietary restrictions.

Condiments (serve each in a separate bowl):

1. Mix chopped cucumber and yoghurt to cover, sprinkle with paprika or red pepper for color.

2. Mix chopped bananas and yoghurt to cover, sprinkle with nutmeg.

3. Mix chopped tomatoes with about 1/3 cup chopped onion and red wine vinegar.

4. Squeeze lime on sliced avocado; (these are not a traditional condiment).

5. Raw or roasted cashews (serve in small bowl; I like glass for these)

I also like lemon/mango pickle (found in Asian markets)–they are very pungent, but I like the taste with the curry.

*Coconut cream can be found in Asian markets, and is low in carbs.

Enjoy!

www.type2delicious.com

Rainbow Swiss Chard

chopping-rainbow-chard

Such pretty rainbow colors!

sautee-rainbow-swiss-chard-stems

The chard stems are cooked first

sauteed-rainbow-swiss-chard

The final cooked chard

 

Chard (Swiss Chard) was a new vegetable to me. Rick had made it previously, so I wanted to try it. This is really his recipe.

We buy rainbow chard at the farmer’s market– so pretty, so easy and so delicious! I love the colors! If available, choose the rainbow variety, though the plain Jane is just as tasty. Also, of course, both are low carb, and full of good greens; see the link below for nutritional info. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

Rainbow Chard

INGREDIENTS

  • 1 -2 bunches Rainbow (or just green) Swiss Chard
  • 1-2 Tbsp. Olive oil
  • 3-4 Tbsp good balsamic vinegar
  • Salt free seasoning/pepper to taste

TO DO:

1. Wash the chard (I use a large colander and wash each large leaf )

2. Strip the leaves from the stems and cut off ends and discard any large, tough stems

3. Chop stems into 1/2 or 1″ pieces, then chop leaves into I” pieces; separate stems from leaves

4. Preheat a large sauté pan, add oil. Add vinegar

5. Saute stems for approx. 10 min., then add leaves, and saute approx another 10 min. until vinegar is reduced

6. Add spices and seasonings to taste. Enjoy! www.type2delicious.com

Green Beans with Garlic and Almonds

greenbeans

The delicious green bean combination.

I confess–I use frozen french green beans from Trader Joe’s for this dish. I’ve tried it with fresh Blue Lake green beans as well as other kinds of fresh and frozen green beans and have not found anything better than these. They are tender, tasty and easy to cook. Try them yourself and see what you think.

The ingredients are pretty basic, but as always, using really good olive oil, (such as the oil from the New Ben Lomond Olive Oil Company–cool bottle too), fresh garlic (not garlic powder or salt), and toasting the sliced almonds make the difference. My son-in-law Mike swears they’re the best green beans he’s ever had and requests them whenever we’re together for a home-cooked dinner.

These beans are a great complement to my grandmother’s meatloaf–coming soon!

Green Beans with Garlic and Sliced Almonds

INGREDIENTS

  • 1 bag frozen green beans (Trader Joe’s frozen french green beans)
  • 1/2 cup water
  • 3-4 Tbsp. Olive oil
  • 1/3–to 1/2 cup sliced almonds
  • 2-4 cloves garlic, chopped fine
  • lemon zest to taste
  • Optional: 1-2 slices chopped crisply fried bacon
  • Salt free seasoning/pepper to taste

TO DO:

1. Preheat large saute pan.

2. Add frozen green beans and water; bring to a boil.

3. Reduce heat to low; cover and simmer until tender; approx. 8 minutes (eat a bean to test for doneness)

4. Remove beans from pan to a bowl. Heat 2 Tbsp. olive oil; add garlic and saute just until brown (don’t overcook or burn). Remove from pan and add to beans.

5. Heat remaining olive oil; add almonds and toast until light brown.

6. Add beans and garlic back into pan; toss and heat  Toss in bacon if you like.

(Of course, bacon is delicious, but makes this more a bacon-flavored dish.  I prefer it without.)

7. Add spices and seasonings to taste.

8. Enjoy!

tjsgreenbeans

Frozen french green beans from TJ’s

oliveoilgarlicalmalmonds

The good ingredients–olive oil, fresh garlic, sliced almonds

choppinggarlic

Chopping garlic–not my best skill. I hope to improve.

greenbeans

delicious green beans!

eatinggreenbean2

Testing for tenderness.

Eatinggreenbean1

Yes! They are delicious!

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Steamed Veggies / Casserole (Double Duty)

image

A delicious dish Rick introduced me too is a compilation of vegetables, brown rice and cheese, which we first serve as fresh steamed veggies and rice and then bake leftovers into a casserole. As usual, amounts and choices are arbitrary – these are what we like. For the casserole we actually kind of throw in whatever we have left over; including once a few sweet potato fries.
Dish 1:
STEAMED VEGGIES, BROWN RICE and CHEESE
INGREDIENTS:
  • Cauliflower 1 whole, broken into flowerets
  • Broccoli (1-2 bunches), peeled stalk and broken into flowerets and 1/2 ” stalk pieces
  • Red or yellow pepper (1-2); I confess that I’m not a green pepper fan, but go ahead and add if you are.
  • Zucchini and yellow squash, (4-5) chopped into 1/2 ” pieces
  • Carrots (3-4) chopped 1/2″ pieces
  • Mushrooms (1/2 lb.) Cremini are our go-to for this. Sliced.
  • 1 yellow onion chopped
  • Brown rice (I like Lundberg wild and brown rice mix)
  • Soy Jack cheese and goat cheese for grating (would be good with other cheese such as cow’s milk cheddar or Gouda, but Rick doesn’t eat dairy). We like Dayna, a brand of soy cheese and the Midnight Moon, our favorite goat grating cheese from Cypress Grove Creamery.*

TO DO:

  1. Cook the rice according to package directions, approx. 45-50 minutes
  2. In a large pot first steam the peppers, carrots and broccoli for approx. 10 -12 minutes, til they are tender but still firm
  3. Remove the first batch of vegetables into a large bowl
  4. Add the cauliflower, mushrooms and onions to the steamer. Steam for 10 minutes
  5. Add the zucchini and yellow squash and steam an additional 10 minutes
  6. Add the first group of steamed veggies back to the mix
  7. Serve veggies over rice in large bowls
  8. Grate the cheeses on each serving
  9. Optional; serve with your favorite Thai peanut sauce, Siracha, soy or Tamari sauce

www.cypressgrovechevre.com

Dish 2:
VEGGIE CASSEROLE
INGREDIENTS:
    • You guessed it- leftover veggies (plan to have them)
    • Leftover rice–(plan again)
    • 2 large eggs, beaten
    • Optional; add chopped chicken apple sausages
    • Herbs such as Herbs de Provence, Thyme or Marjoram; (I don’t recommend Rosemary or Basil, as their strong flavor will overwhelm this subtle tasting dish)
    • 1/2 lb soy Jack cheese, regular cheddar, Gouda, Swiss, etc.; (use your favorite or a mix for flavor variation) shredded
    • Cheese for grating

TO DO:

  1. Spray olive oil on a 9×13 casserole dish (I use Pyrex or Corning Ware)
  2. Preheat the oven to 375 degrees
  3. Mix veggies and rice, in a large bowl
  4. Mix in the eggs
  5. Mix in the cheese
  6. Mix in optional sausages
  7. Spread evenly onto the casserole dish
  8. Grate cheese on top ( Parmesan, Midnight Moon, your choice)
  9. Bake for 40-45 minutes until hot and bubbly and brown on top

I serve both dishes with a green salad, usually with an olive oil/lemon vinaigrette; often including a small head of crushed garlic in the dressing; still subtle but tangy.

Vietnamese-Style Stir Fry

stirfry

 

This is a great way to combine a bounty of fresh in-season veggies, tofu for protein and lots of flavor. My version includes Vietnamese or Thai fish sauce which we love; (we visited Vietnam a few years ago and it remains a special place in my heart and mind).

Yes, there’s quite a bit of prep, but as I’ve mentioned in previous posts, it’s worth it. This stir fry is very tasty, healthy and filled with lots of interesting flavors and colors. And with most everything cooked in the wok–at least doing the dishes isn’t too bad! (Ok, there’s one more pan for browning the tofu – I use a non-stick AllClad so it’s easy to clean), and another pot if you cook brown rice as we do to serve with this–again, Rick limits his serving to approx. 1/2 cup.

Tasty Vietnamese-Style Stir Fry

INGREDIENTS

  • 2-3 zucchinis, sliced into 1″ inch pieces (add 1-2 yellow squash if you like)
  • 1 large head broccoli, chopped into flowerets
  • 3-4 carrots, sliced  into 1″ pieces
  • 2 red and/or yellow/orange peppers, sliced into 1″ pieces (add green if you like them–I don’t)
  • 1-2 large onions, chopped into med. size (not too finely chopped)
  • 1 cup mushrooms (we use Cremini), chopped into med. size pieces
  • 3-4 cloves garlic, chopped fine
  • 2-3 Tbsp. Safflower or other high heat oil
  • 1 large cube firm or extra firm tofu (slicing instructions in next section)
  • Optional: leftover cooked chicken, sliced into 1″ cubes
  • Sauce:
  • 1-2 Tbsp. fish sauce–Thai or Vietnamese
  • 1-2 Tbsp. reduced sodium soy sauce or Tamari
  • 2 Tbsp. mirin (Japanese rice wine) or use any crisp white wine
  • 2 Tbsp. water
  • 2-3 Tbsp. lime juice
  • Salt free seasoning/pepper to taste

TO DO: (note: one secret to successful stir frying is to have all pieces approx. the same size–so they cook evenly.)

1. Mix and reserve sauce ingredients in a small bowl.

2. Cut the tofu cube into three or four sections–I cut them crosswise–so that each piece is square. Marinate the tofu sections in approx. 1/2 of the sauce mixture for 10 minutes.

3. Add 1 Tbsp. of oil to a frying pan; on medium high heat, brown the tofu sections for 4 minutes on each side. Remove from pan; chop into 1″ pieces and reserve.

4. Heat the wok on high. When a drop of water sizzles, add remaining oil.

5. Add carrots, broccoli and peppers to the wok–stir fry (I use cooking chopsticks or a flat wooden spatula–sometimes both.) When somewhat tender–about 5-6 minutes–remove from the wok into a bowl.

6. Add onions, mushrooms, zucchinis to wok.  Stir fry these veggies for approx. 4 minutes.

7. Add tofu and garlic to mushrooms and zucchinis, (and cooked chicken if using). Stir fry, making sure not to burn the garlic (adjust the heat as needed).

8. Add back the carrots, peppers and broccoli; add sauce remaining in bowl as well as any used to marinate and saute the tofu. Stir fry 2-3 minutes on high ’til everything is well mixed and hot!

9. Serve with brown or wild mix rice; (we love Lundberg’s wild rice mixes*–there are several.)

*www.lundberg.com

Enjoy!

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