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!

www.type2delicious.com

Advertisements

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!

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!

www.type2delicious.com

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.

Moroccan Chicken and Vegetables

healthy-moroccan-chicken-vegetables

Moroccan chicken and veggies

 

This is my version of a recipe I originally saw in Sunset Magazine. I made the Sunset-as-was recipe first and found it somewhat boring. I now add a more intense spice flavor, with cumin, cinnamon and turmeric; spices that also are supposed to help with blood pressure, plus we like the taste.

This dish is a two- step process, as you brown the chicken first, but still quite easy and very satisfying. I serve it over brown rice to sop up the juices. (Rick only eats 1/2 cup, but enjoys every grain!)

By the way, we like leftovers, so we make more than what the two of us eat in one meal; if you do too, this recipe serves 3-4. Of course, you can make amounts as you like.

As usual, we also have a green salad with a vinaigrette. My parents were European so I still carry on the habit of eating my salad after the main course, which is even more delicious as I think I enjoy the tastiness more as a “finish” to my meal.

Note: This dish could be made with leftover turkey from your holiday meal. Even simpler; just cook the vegetables, add chunks or slices of turkey, spices, lemon, and heat for 5-10 minutes. Just thought of it as I’m making a turkey for our families’ get together Christmas Eve, and may make this for Christmas Day.

Enjoy! And happy holidays!

Moroccan Chicken and Vegetables

INGREDIENTS

  • 6-8 chicken thighs (I skin and defat them before cooking); also don’t rinse them as it’s been found to spread any bacteria that may be on them. Cooking kills the bacteria.
  • 3-4 peppers, sliced or julienned (I don’t like green, so I use red, orange and yellow- plus they look pretty)
  • 3-4 carrots, sliced in 1/2 ” rounds
  • 2 med or 1 large onion, chopped
  • 2-3 Tbsp olive oil
  • flour for dusting chicken
  • 1/2-1 tsp cumin
  • 1/2-1 tsp turmeric
  • 1 tsp. cinnamon
  • salt free seasoning, pepper; or use salt if you can
  • 1-2 Tbsp juice plus grated rind (yellow only as the white is bitter)
  • 3/4–1 cup white wine
  • ground red pepper or cayenne to taste and dust on top before serving (or use paprika)

TO DO:

1. Shake chicken thighs in a bag with flour and salt/salt free seasoning and pepper

2. Heat olive oil in large skillet; add chicken thighs in single layer. Brown on one side for 5 minutes; turn and brown second side 5 minutes.

3. In Dutch oven, sauté peppers, onions and carrots in 1-2 Tbsp olive oil. Add 1/2 of the wine. Cover and simmer for 15 minutes.

4. Add chicken on top of vegetables.

5. Add rest of wine to skillet. Scrape chicken drippings in skillet and add mix to Dutch oven.

6. Add spices and lemon juice/rind.

7. Cover and simmer for 20 minutes; (check meat for doneness– meat should not be red or pink).

Serve over brown, wild rice or other whole grain of your choice, and a crisp green salad with a tart, lemony vinaigrette.

www.type2delicious.com

Eggplant Cheese Bake

healthy-eggplant-cheese-bake,

 

If you’re a fan of Eggplant Parmesan, but want to lower the calories and carbs, this is for you. The key is baking and not breading the eggplant. We also use non-dairy cheeses but that’s not a carb issue.

This dish is easy to make; scrumptious, rich tasting and especially satisfying on a cold night with a good glass of chianti and a fresh green salad.

Also we love eggplant in almost any dish. This is a favorite.

By the way, Rick is doing very well with his reduced carbs, exercise, including walks after dinner, and lots of veggies and fruits. He’s actually in pre-diabetes stage, but intends to keep up the healthy habits. So far no meds necessary!

Eggplant Cheese Bake (type of Eggplant Parmesan)

INGREDIENTS

  • 1-2 eggplants (choose ones that are full and glossy, deep purple colored)
  • 32 oz. jar of marinara sauce (make your own from canned or fresh tomatoes, garlic and olive oil, or buy prepared – I’m a fan of Mezzetta’s sauce for this dish.)
  • 1/2 lb. cheese in slices (we use Dayna’s non-dairy Jack but if no dairy issues use mozzarella or regular Jack)
  • cheese for grating (again, goat Midnight Moon* or regular Parmesan)
  • Optional- 2-3 tsp Breadcrumbs for topping
  • 1-2 Tbsp olive oil

TO DO:

1. Wash and slice eggplants into 1″ rounds; preheat oven to 400.

2. In a bowl, shake eggplant slices with 1 Tbsp olive oil.

3. Lay parchment on baking sheet and lightly spray with olive oil. Arrange eggplant slices on parchment in single layer.

4. Bake eggplant for 20 minutes until almost tender.  Remove from oven.

5. In a 9×13 casserole (I use Pyrex); spread about 1/2 cup of marinara sauce.

6. Make a stack base of eggplant in a single layer on top of the sauce, usually 6-8 slices.

7. Top each eggplant slice (stack base) with a slice of cheese, grated cheese and a dollop of sauce.

8. Continue the stacking, cheeses, sauce process until all eggplant is used; top dish with sauce, grated cheese and, if you like, about 2-3 tsps breadcrumbs.

9. Bake for 30 minutes until bubbling and cheese is melted.

Remove from heat and let set for 10-15 minutes. Serve at least one stack per person.

* http://www.cypresscreamery.com

www.type2delicious.com