Chicken Soup with Dumplings

Chicken Soup with Dumplings
Number of Servings
Serves 4
Ingredients

Chicken Soup

  • 5 cups low sodium chicken broth
  • 3 cups water
  • 2 celery stalks, chopped
  • 2 carrots, chopped
  • [q:1/2] of an onion, chopped
  • 2 garlic cloves, chopped
  • [q:1/4] tsp black pepper, to taste
  • [q:1/4] tsp parsley
  • [q:1/4] tsp thyme
  • [q:1/4] tsp bay leaves
  • [q:1/4] tsp basil
  • Roughly 1 cup of cooked chicken (shredded in large chunks)
  • Dash of salt, to taste

Dumplings

  • 2 eggs, beaten
  • 1 cup flour
  • [q:1/2] tsp salt
  • [q:1/4] tsp baking powder
Directions

Chicken Soup

  1. Put all of the ingredients in a large pot and heat at high.
  2. Bring to a boil, then reduce the heat and let simmer for 30 minutes to an hour.
  3. Bring the soup back to a rolling boil when you are ready to add the dumplings. 

Dumplings

  1. Mix the ingredients in a bowl.
  2. Scoop balls of 1 tsp dumpling batter and slide them with a knife into the boiling soup. They do not need to be perfect balls. They will expand as they cook.
  3. Let the dumplings simmer in the soup for roughly 10 minutes.
Nutrition Info
293 Calories, 19 g Protein, 106 mg Cholesterol, 33 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 2 g Fiber, 10 g Total fat (3 g sat), 788 mg Sodium, [nutrition:4] Vitamin B3 (niacin), [nutrition:3] Vitamin A, Phosphorus, [nutrition:2] Vitamin B2 (riboflavin), Vitamin B6, Vitamin B12, [nutrition:1] Vitamin K, Iron, Potassium, Zinc

Tom Kha Soup

Tom Kha Soup
Ingredients
  • 36 oz low-sodium low-fat chicken broth
  • 1 ([q:13 1/2] oz) can coconut milk
  • 2 stalks lemongrass, sliced
  • 2 Tbsp fish sauce
  • (1 Tbsp anchovy paste as a substitute)
  • 1 Tbsp low-sodium soy sauce
  • 1 Tbsp rice vinegar
  • Juice of 3 limes
  • 3 serrano chili peppers, chopped
  • 2 Tbsp ginger, julienned
  • 3 cloves garlic, thinly sliced
  • 2 Tbsp brown sugar
  • 2 boneless skinless chicken breasts, cubed in very small pieces
  • 6 oz white mushrooms, sliced
  • 1 bunch bok choy, chopped
  • 6 oz bean thread noodles, presoaked in hot water
  • 1 cup fresh cilantro, chopped
Directions
  1. In 4 qt or larger, heavy-bottomed pot, begin heating chicken broth and coconut milk on low-medium heat.
  2. Add the other ingredients for the broth, down through the brown sugar.
  3. Bring broth to a slow simmer; never allow it to reach a rolling boil, and do not cover it at any time during cooking.
  4. When broth is simmering, begin adding remaining ingredients starting with the chicken. Stir regularly.
  5. Make sure the chicken is fully cooked by the time you add the cilantro.
  6. After adding the cilantro, taste the soup and add some additional lime juice as desired to punch up the flavor.
  7. Serve immediately.
  8. Garnish with cilantro.

Chicken Salad with Pear Gorgonzola Dressing

Chicken Salad with Pear Gorgonzola Dressing
Number of Servings
4 servings
Ingredients
  • [q:1/4] cup pear juice
  • 3 Tbsp white wine vinegar
  • 3 Tbsp walnut oil
  • 3 tsp minced garlic
  • [q:1/2] tsp finely minced rosemary
  • 2 tsp Dijon mustard
  • [q:1/2] cup crumbled gorgonzola cheese
  • 1 12-oz package spring lettuce
  • 1 pear, cored and sliced
  • [q:1/2] red onion, thinly sliced
  • [q:1/2] English cucumber, halved lengthwise and thinly sliced
  • 2 cups coarsely shredded rotisserie chicken
  • [q:1/2] cup dried cranberries
Directions
  1. Whisk together the pear juice, vinegar, oil, garlic, rosemary, mustard, and gorgonzola cheese in a small, non-reactive bowl. Cover and refrigerate until use.
  2. Mound lettuce mix on serving platter. Arrange the pear, onion and cucumber over the lettuce.
  3. Place the chicken on top and sprinkle with cranberries. Drizzle with dressing.

Grilled Chicken & Veggies with Avocado Salsa

Grilled Chicken & Veggies with Avocado Salsa
Prep Time
35 minutes
Number of Servings
4
Ingredients
  • 4 medium skinless, boneless chicken breast halves ([q:1 1/2] lb)
  • [q:3/4] tsp salt, divided
  • [q:1/4] tsp ground black pepper, divided
  • 1 to 2 limes
  • 2 Tbsp olive oil
  • 2 large tomatoes (10 to 12 oz each), cut crosswise into [q:1/2] inch thick slices
  • 2 red, orange, and/or yellow peppers, each cut into quarters
  • 1 ripe avocado, cut into [q:1/2] inch chunks
  • 1 cup chopped jicama (10 to 12 oz)
  • [q:1/4] cup loosely packed fresh cilantro leaves, chopped, plus additional leaves for garnish
  • [q:1/8] tsp cayenne (ground red) pepper
Directions
  1. Preheat large ridged grill pan or prepare outdoor grill for direct grilling over medium heat.
  2. Pound chicken to an even [q:1/2] inch thickness. Season with [q:1/4] teaspoon of the salt and [q:1/8] teaspoon of the pepper.
  3. From limes, grate [q:1 1/2] teaspoons of peel and squeeze 3 tablespoons of juice. In a small bowl, combine peel, 1 tablespoon juice, oil, [q:1/4] teaspoon salt, and remaining [q:1/8] teaspoon pepper.
  4. Brush tomatoes and peppers with oil mixture and place on hot grill pan on rack. Place chicken on pan or rack. Cook chicken and vegetables 8 to 9 minutes, turning over once. Vegetables should be browned and tender. Chicken breasts should be browned on both sides and no longer pink throughout; instant-read thermometer inserted horizontally into thickest part should register 165°.
  5. While vegetables and chicken are grilling, in medium bowl, stir together avocado, jicama, cilantro, cayenne, and remaining [q:1/4] teaspoons salt and 2 tablespoons lime juice. (Makes [q:2 1/2] cups salsa.)
  6. Serve chicken and vegetables with avocado salsa; garnish with fresh cilantro leaves.
Nutrition Info
330 Calories, 20 g Protein, 15 g Carbohydrates, 7 g Fiber, 20 g Total fat, 435 mg Sodium. [nutrition:2] Vitamin C, Niacin, and Vitamins A, B6 & K

Asian Chicken Noodle Soup

Asian Chicken Noodle Soup
Number of Servings
6
Ingredients
  • 1 Tbsp canola oil
  • 2 Tbsp minced peeled fresh ginger
  • 2 cloves garlic, minced
  • 2 small red chiles, seeded and finely chopped, divided
  • 6 cups low-sodium chicken broth, divided
  • [q:3/4] lb boneless, skinless chicken breasts, trimmed of fat
  • 2 Tbsp low-sodium soy sauce
  • 1 tsp toasted (dark) sesame oil
  • 1 Tbsp light brown sugar
  • 6 oz rice stick noodles
  • 1 bunch baby bok choy, trimmed and chopped
  • 2 green onions, trimmed and thinly sliced diagonally
Directions
  1. Heat the oil in a large saucepan set over medium-high heat.
  2. Add the ginger, garlic and half of the chiles. Cook and stir 30 seconds.
  3. Add 2 cups of the broth. Cover. Brings to a boil. Reduce heat to medium low.
  4. Add the chicken. Cook for 5 minutes or until just cooked through.
  5. Using tongs, transfer the chicken to a cutting board. Slice crossways into strips.
  6. Add the soy sauce, sesame oil, brown sugar, and the remaining 4 cups of the broth. Cover.
  7. Increase the heat to medium-high. Bring to a boil.
  8. Add the noodles. Cook 6 minutes, until noodles are tender.
  9. Add the bok choy and cook 2 minutes longer, until bok choy is wilted.
  10. Season with salt and pepper to taste.
  11. Serve the soup topped with the sliced chicken, green onions, and remaining chiles.
Nutrition Info
Calories 238; protein 9.4g; cholesterol 49mg; sodium 507mg; carbohydrate 35g

Grilled Chicken with Arugula

Grilled Chicken with Arugula
Prep Time
30 minutes
Number of Servings
Serves 4
Ingredients
  • 4 cups baby arugula leaves
  • 2 cups baby spinach leaves
  • 6 Tbsp fresh lemon juice
  • [q:1/2] tsp sea salt, optional
  • [q:1/4] tsp freshly ground black pepper
  • 1 Tbsp extra-virgin olive oil
  • 1 lb skinless, boneless chicken breast, cut into 4 pieces
  • Extra-virgin olive oil, preferably organic
Directions
  1. Heat grill to medium-high.
  2. In large mixing bowl, combine arugula and spinach. Cover and refrigerate.
  3. In small bowl, whisk lemon juice and salt until salt dissolves. Add black pepper and whisk in oil until combined. *Set dressing aside.
  4. Coat chicken lightly on both sides with olive oil. Season meat lightly with salt and pepper.
  5. Grill chicken until white in center, turning it once, grilling for about 4 to 6 minutes per side.
  6. Pour dressing over greens. Using tongs, turn salad until well coated.
  7. Mound greens in middle of plate. Lay grilled chicken on top and serve.

BBQ Chicken Sandwiches

BBQ Chicken Sandwiches
Prep Time
15 minutes, plus 25 minutes cook
Number of Servings
Serves 4
Ingredients
  • 4 sandwich rolls, French or sourdough
  • 2 chicken breasts
  • [q:1/4] tsp salt
  • [q:1/8] tsp black pepper
  • [q:1/4] tsp garlic powder
  • [q:1/2] of a red onion, sliced
  • Grated Monterey Jack cheese
  • A mix of your favorite BBQ sauces
  • Spicy mustard, optional
Directions
  1. Pound the chicken breasts to roughly [q:1/2]-inch thickness.
  2. Place the chicken breasts on a broiling pan and sprinkle them with salt, black pepper and garlic powder.
  3. Broil the chicken for 5 to 7 minutes.
  4. Flip the chicken and broil the breasts for another 5 minutes, or until the chicken is done. (Cooking time will vary depending on the thickness of the chicken pieces.)
  5. Cut the chicken into strips.
  6. Mix the BBQ sauces in bowl and stir in some spicy mustard if you want an extra kick.
  7. Slice open the sandwich rolls and place them on a baking sheet.
  8. Spread a couple spoonfuls of sauce on each half of the bread.
  9. Toss the cooked chicken strips with the remaining sauce.
  10. Arrange a quarter of the chicken strips on the bottom half of each sandwich roll.
  11. Sprinkle sliced onion on each of the sandwiches and then top them with a handful of grated Monterey Jack cheese.
  12. Bake the sandwiches at 350 degrees for 10 minutes or until the cheese begins to melt.
  13. Finish by broiling them for a couple of minutes until the cheese is bubbling and the bread is lightly toasted.

Sandy's Sweet Chicken Wrap-Ups

Sandy's Sweet Chicken Wrap-Ups
Number of Servings
Serves 4
Ingredients
  • 1 lb fully cooked chicken or turkey diced
  • 1 green pepper chopped
  • 4 green olives chopped
  • 1 red pepper chopped
  • 1 tomato diced
  • Romaine lettuce
  • 4 large fajita sized flour wraps
  • [q:1/8] cup lowfat/fat free ranch dressing
Directions
  1. Toss the chicken in a bowl with the ranch dressing.
  2. Add the chopped veggies and stuff the wraps.
  3. Place lettuce on top
  4. Roll up and enjoy
Nutrition Info
Made with chicken: 426 Calories, 26 g Protein, 86 mg Cholesterol, 30 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 3 g Fiber, 22 g Total fat (6 g sat), 543 mg Sodium, [nut:5] Vitamin B3 (niacin), Vitamin C, [nut:4] Vitamin B6, Folate, Phosphorus, [nut:3] Vitamin B1 (thiamine), Vitamin K, [nut:2] Vitamin A, Vitamin B2 (riboflavin), [nut:1] Vitamin B12, Vitamin E, Calcium, Iron, Magnesium, Potassium, Zinc

Homemade Chicken Sausage

Homemade Chicken Sausage
Prep Time
10 minutes, plus 15 minutes cook time
Number of Servings
Serves 4
Ingredients
  • 1 pound ground chicken (or turkey)
  • [q:1 1/2] Tbsp chopped parsley
  • 3 Tbsp finely chopped spinach
  • [q:3/4] tsp garlic powder
  • 1 tsp salt
  • [q:1/4] tsp black pepper
  • [q:1 1/2] tsp paprika
  • [q:1/2] tsp crushed red pepper
  • [q:3/4] tsp cayenne pepper
  • 1 tsp fennel seeds
  • 1 tsp white wine
Directions
  1. Combine all of the ingredients.
  2. Lightly coat a pan with oil and heat it over medium heat.
  3. Cook the chicken sausage until it is browned and done, breaking it into small pieces with the spatula or spoon while it cooks.

Pizza Pockets

Pizza Pockets
Ingredients
Directions
  1. Roll out the pizza dough on a lightly-floured surface and cut the dough into pairs of roughly 6?-squares.
  2. Pile your filling into the center of a square.
  3. Wet the edges of the square with water, using your finger or a pastry brush, and place another dough square on top.
  4. Press the edges together, crimping them with a fork to seal the pocket.
  5. Place the pockets on a greased baking sheet and bake them at 400 degrees for 10 to 15 minutes or until the crust is golden.
  6. Remove the pockets from the oven, let them cool for 5 to 10 minutes, and serve them with warmed pizza sauce or another dipping sauce of your choice.
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