Classic Chicken and Rice Soup

Oh, Pinterest, how I love you! I've found several wonderful blogs to follow from the Pins on the site, which gave me even more stuff to pin! :D

This yummilicious - yet super-simple - chicken & rice soup came from the Picky Palate. I was a bit surprised at the Dijon mustard, but it just gives the soup a little depth. I used a lot more than 1/4 teaspoon of black pepper, and the soup has a nice, peppery, warm flavor. Otherwise, I pretty much followed the recipe as-is (except for the parsley. Too lazy to bother with it!). Good stuff, lemme tell ya!

Classic Chicken & Rice Soup

2 tbsp extra virgin olive oil
1 medium onion, finely chopped
1 tbsp minced garlic
3 stalks celery, chopped
3 medium carrots, peeled & chopped
3 cups cooked, shredded chicken
7 cups chicken broth
2 cups cooked white rice
1 tbsp whole grain Dijon mustard
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 c finely chopped fresh parsley

Heat oil in large Dutch oven or pot over medium heat. Add onions; cook until tender, about 5 minutes. Add garlic and cook, stirring for 1 minutes. Add celery and carrots, cooking and stirring until tender, about 5 minutes. Add remaining ingredients. Stir and reduce heat to low. Simmer until ready to serve.

Seres 8

Crispy Coated Chicken

This is a quick & easy recipe - but leftovers aren't great, so only make as much as you need.

Crispy Coated Chicken

1 pkg. onion soup mix, crushed
2/3 c. fine dry bread crumbs
dash pepper
1 egg or 2 egg whites
2 T water
6 boneless skinless chicken breasts
2 T margarine, melted (optional)

Preheat oven to 400. Combine soup mix, bread crumbs, and pepper in a small bowl. In a second bowl, beat together egg and water. Dip chicken into egg, then coat with crumbs. Transfer to ungreased baking sheet. Drizzle with margarine. Bake 30 minutes, or until juices run clear.

Red, White & Blue Salad

I don't often post salad combinations (I feel weird calling a salad a "recipe"), but this is one of my very favorites, and truly worth posting. I'm not going to bother with amounts, because it just doesn't matter. Add as much or as little as you want. This is delightful when summer berries are at their best.

mixed salad greens (spinach, arugula, etc)
strawberries, sliced
blueberries
bleu cheese crumbles
cooked chicken, diced
bacon or real bacon bits
olive oil
white balsamic vinegar
1 packet splenda
black pepper
kosher salt

Top the greens with the berries and bleu cheese. In a small skillet over medium heat, cook chicken and bacon together until heated through. Transfer to salad. In the same skillet, add equal parts olive oil and vinegar (careful - it tends to splash. You may need to lift the skillet off the heat entirely.) Stir in splenda packet until dissolved, and add fresh ground pepper and kosher salt to taste. Drizzle evenly over salad.

Asian Broccoli Slaw

This is really good, easy to put together, and refreshing for hot summer days! You can sprinkle on chopped cashews right before serving, if you like.

Asian Broccoli Slaw

1 16-oz bag broccoli slaw
1 lb cooked chicken, shredded
1 red pepper, julienned
1 cup sliced scallions

1/3 cup soy sauce
2 tbsp rice vinegar
2 tbsp peanut butter
1 tbsp sugar (or 3 pkts splenda)
2 garlic cloves, minced
1 tsp freshly grated gingerroot
2 tbsp olive oil
1 tsp sesame oil

In a large bowl, combine first four ingredients. In a medium bowl, combine all other ingredients and whisk until well-mixed. Stir into broccoli mixture until coated. Serves about 6.

Cajun BBQ Rub (for Pork Tenderloin)

This rub is so good! I do leave out the sage because I don't care for the taste of it. It would work on chicken, too.

Cajun BBQ Rub

lime juice
2 tsp fresh lemon juice
2 tsp paprika
1 tsp packed light brown sugar
1 tsp celery seed
1 tsp ground cumn
1 tsp ground sage
1/4 tsp garlic powder
1/4 tsp cayenne pepper
1/4 tsp black pepper
1 1/4 lb lean pork tenderloin, fat trimmed away
2 sprays cooking spray

Rub lime juice over the pork tenderloin. Mix the remaining ingredients in a small bowl with a fork, then pat gently onto the tenderloin, coating evenly.

Broil 5-6 inches from heat, turning once, until meat thermometer reads 160, about 14 minutes

or

To grill, spray grill rack with nonstick spray and preheat grill to high. Set tenderloin directly over heat and grill, turning once, until 160, about 12 minutes.

Transfer tenderloin to a cutting board; let stand 5 minutes before slicing into 1/2-inch rounds. Serves 4.

Rice, Black Bean, and Corn Salad

This recipe came from an older Weight Watchers book. I admit that I'd never eaten rice cold before, and was somewhat concerned about the taste and texture, but it turned out that I didn't need to worry. I really like this salad, although next time I may look for fresh cilantro instead of the dried stuff (all I could find). I adjusted ingredients slightly to suit my taste. It will definitely go into my "make this again" file.

Rice, Black Bean, and Corn Salad

1 cup cold cooked brown rice
1/2 cup cooked corn kernels
1/2 green bell pepper, seeded & chopped
2/3 cup canned black beans, rinsed & drained
1/2 red onion, finely chopped
2 tbsp finely chopped fresh cilantro (or 1 tsp dried)
1/2 jalapeno pepper, seeded & minced
2 tbsp red-wine vinegar
3 tbsp lime juice
1 tbsp olive oil
salt & pepper to taste

In a medium bowl, combine rice, corn, bell pepper, beans, onion, cilantro, and jalapeno. In a small bowl, whisk vinegar, lime juice, oil, and salt and pepper. Pour over rice mixture and toss to coat. Refrigerate, covered, at least 1 hour before serving.

Serves 4 (scant cup each). Points Plus value: 4

Chicken & Wild Rice Soup

I made some serious adaptations to a recipe I found online, and came up with a healthier, delicious, major comfort food soup. The flavors are mild but the soup is wonderful. The original called for turkey, which I didn't have, but chicken worked nicely, too.

Chicken & Wild Rice Soup

1 32-oz carton fat-free chicken broth
2 cups water
1/2 cup finely chopped green onions
1/2 cup uncooked wild rice
2 tbsp butter
1/4 cup flour
1/2 tsp salt, optional
1/4 tsp poultry seasoning
black pepper to taste
1 10-oz can evaporated skin milk
1 1/2 cups shredded chicken or turkey breast
cooked bacon strips, optional

In a large pot over medium heat, combine broth, water, green onions, and wild rice. Bring to a boil, then reduce heat and simmer until rice is tender, 35-40 minutes. When rice is tender, melt the butter in a small saucepan over medium-low heat. Stir in flour, salt, poultry seasoning, and pepper all at once. Cook, stirring constantly, until smooth and bubbly. Stir in evaporated milk and cook until thickened. Add milk mixture and chicken to rice; heat through. If desired, serve with crumbled bacon.

Serves 6

Moo Shu Sloppy Joes

Have I got your attention? I combined two recipes to come up with this really tasty - albiet rather unusal - sandwich. Don't knock it until you try it - the ingredients are easy to throw together, and it's got a nice, spicy kick. (I will try to post nutrition info once I figure it out.)

Moo Shu Sloppy Joes

1 lb. lean ground beef
2 tsp. cornstarch
1/2 c. cold water
1/4 c. barbecue sauce
1/4 c. hoisin sauce
1/2 c. soy sauce
3/4 tsp. ground ginger
3 c. broccoli slaw mix
8 8-in whole wheat tortillas

In a large skillet, brown beef until no longer pink. Meanwhile, mix all remaining ingredients except broccoli slaw in a medium bowl. Whisk until well blended. Drain any fat off beef. Add sauce mixture. Bring to a boil, stirring constantly. Cook 1-2 minutes, or until thickened. Stir in broccoli slaw and mix until coated well. Spoon 1/8 of mixture onto one tortilla.

Serves 4.

Jerk Chops with Pineapple

I modified a recipe from the Biggest Loser cookbook... and oh my word. It was incredible. I am trying to use my crockpot more often, and had learned some time back that pork chops are infinitely better when slow-cooked. With just three ingredients, prep is a snap. I dumped it in the crockpot last night and it's so good I'm eating it for breakfast this morning! Next time I'm doubling it. I can't recommend this enough - it's easy and delicious and healthy. What could be better?

Jerk Chops with Pineapple

1 lb. boneless pork chops, trimmed
1/2 c. jerk marinade (I used KC Masterpiece)
1 24-oz jar pineapple chunks in juice

Spray the bottom of a slow cooker with cooking spray. Layer chops evenly in bottom. In a small bowl, mix marinade and pineapple (with the juice) until well blended. Pour over chops. Cook on low 8-10 hours or until chops are tender. Serves 4.

Thai Turkey

This is wickedly good - wonderful for leftover Thanksgiving turkey, or you can always use shredded chicken. I actually combined them both this time, because I didn't have quite enough of either, and it tasted just fine. It goes together in 15 minutes or less, and reheats very well - if there's any left! (Leftovers would be wonderful in a burrito, by the way.) It's very low fat (about 4 WW points), too. Serve over a bed of fresh spinach leaves.

Thai Turkey

3 c. diced or shredded turkey
3 green onions
1 red bell pepper
2 garlic clove, minced
4 tbsp. soy sauce
2 tsp. Dried cilantro leaves
2 tbsp. honey
3 tsp. curry powder
2 tsp. sesame oil
1 tsp. cornstarch
1/2 tsp. crushed red pepper
1 tsp. vegetable oil
Cilantro sprigs for garnish, optional

Coarsely shred turkey-breast meat. Thinly slice green onions; cut red pepper into 2-inch-long, matchstick-thin strips. In small bowl, mix garlic, soy sauce, cilantro, honey, curry powder, sesame oil, cornstarch, crushed red pepper, and 1/3 cup water until well blended. In a skillet over high heat, in hot salad oil, cook green onions and pepper, stirring frequently, until vegetables are tender and golden. Stir in liquid mixture and shredded turkey meat and cook, stirring to coat turkey well, until heated through. Garnish with cilantro sprigs.

Serves 4.

Bruschetta Tilapia

Ever start to make something that sounded good in your head, but the actual execution was a disaster? I do that a lot. I'm trying to diet again, and I knew that fish would be good for me. It's something I usually enjoy, but a while back I had some that wasn't cooked all the way and I've struggled to eat it since then. But... big bags of tilapia were on sale, so I decided to try again. I had some Campari tomatoes that were going to go bad soon, so I thought I'd tried a bruschetta-inspired fish. I was not entirely confident in my idea, I must confess.

Lemme tell you... it rocked! Soooo good. Think I'm over my fish issues now. :) Even better, it only took a couple of minute to throw it in the oven. I made it for one, but you can easily adjust to make as much as you need - just make sure you give each piece of fish room to cook evenly.

Bruschetta Tilapia

1 tilapia filet
4 cherry tomatoes, quartered
1 tsp dried basil
salt & pepper to taste
1/4 c. reduced-fat mozzarella

Preheat oven to 380. Line a cookie sheet with foil and spray with nonstick cooking spray. Arrange tomatoes on top of fish and sprinkle with basil, salt and pepper. Bake for 12-18 minutes, or until fish flakes with fork (some people like it more done than others; use your best judgment. Just make sure it's cooked through.) Sprinkle with mozzarella. Serves 1.

Honey-Lime Chipotle Chicken

It's been a bit too long since my last post. However, I have started Weight Watchers again for the umpteenth time, and decided to do a little experiment on the grill. The first recipe is for the marinade; I daresay it would be delicious on pork as well as chicken. The second is one version of a salad; and let me assure you that it's divine. I used some of the reserved marinade as a dressing, but a simple vinegar-and-oil treatment would also be tasty.

Chipotle powder adds a smoky heat; use more or less to suit your personal preferences.

Honey-Lime Chipotle Marinade

2/3 c. lime juice
1/4 c. honey
2 tbsp. olive oil
1 tbsp. chipotle pepper powder

In a small bowl, whisk all ingredients until well blended.

To marinate chicken, trim 3 lbs. boneless skinless chicken breasts and put them in a gallon-size ziploc bag. Pour in half of the marinade. Seal the bag and spread chicken evenly. Refrigerate two hours to overnight, and turn at least once to ensure marinade spreads evenly. Grill over medium-high heat, basting frequently with half the remaining marinade, until juices run clear.

Honey-Lime Chipotle Chicken Salad

1 boneless skinless chicken breast, grilled and marinated
2 tbsp. Honey-Lime Chipotle Marinade
1 medium tomato, diced
1 kiwifruit, diced
1 scallion, chopped
2 c. baby spinach or other greens

Combine all vegetables. Top with chicken and marinade. Serves 1.

Refrigerator Pickles

I'm back on a diet (surprise, surprise!), and I'd bought tons of veggies, including a monster of a cucumber. Jeff won't eat them, and I'm not crazy about eating them plain, so I decided to experiment with a refrigerator pickle - no canning requiring. If I do say so myself, they are quite tasty. You can adjust the number of Splenda packets to your taste - I personally like them a little sweet.

Refrigerator Pickles

1 large cucumber, sliced as thinly as possible
1/2 c. white vinegar
3-5 splenda packets
1 tsp. celery seed
3 whole black peppercorns

Combine all ingredients in an airtight container. Seal and turn over container a few times to coat cucumber slices. Chill several hours before serving.

Chicken, Cheddar & Apple Toss

Forgive me for another salad recipe. It's a slightly odd combination (or at least I thought so, but I might just be uncultured). This serves one, and the ingredients are not cut in stone - use however much or little you wish.

Chicken, Cheddar & Apple Toss

1 c. baby spinach, torn
2 oz. grilled chicken, diced
1/2 apple, diced
2 oz. cheddar cheese, cut into slivers
red onion, thinly sliced (to taste)
1 tbsp. dijon mustard
1 tsp. olive oil
2 tsp. vinegar
black pepper

Arrange first five ingredients on plate. Whisk together mustard, oil, vinegar, and black pepper. Drizzle over salad.

Caramel Apple Salad

This particular little gem has been floating around the Weight Watchers message boards for some time, and I kept ignoring it because I thought I didn't like pineapple. Now that I've had a change of heart for that particular fruit, I decided to give it a try - and oh, my, is it a wonderful treat! Totally fat-free, it makes a great snack, side dish, or dessert, and I think I will take it to the next potluck dinner. It goes together in ten minutes or less, and I've had some in the fridge for five days and it still tastes fine.

Caramel Apple Salad

1 20-oz can crushed pineapple, undrained
1 box sugar-free fat-free butterscotch pudding mix (instant)
1 8-oz tub fat-free Cool Whip
4 Granny Smith apples, cored and diced (skins on)

In a large bowl, stir dry pudding mix into pineapple until well blended. Fold in Cool Whip. Stir in apples.

Serves 6-10 (depending how quickly they devour it!)

Spicy Chicken Heck-Yeah Soup

I occasionally have one of those days when I'm hungry, and I know I planned menus, but can't remember where I left the list, so I just start throwing stuff in a pan, hoping for the best. Today was one of those days. What came out of the skillet was so delicious that Jeff can't quit ranting about it. I asked him what I should call it, and "Chicken Heck-Yeah" is what he came up with. Goofy as it is, I can't think of a more original name than that, so Chicken Heck-Yeah soup it is.

By the way, this is a Weight Watchers Core (or Filling Foods) recipe.

Spicy Chicken Heck-Yeah Soup

2 chicken breasts, cut into 1/2 inch pieces
1 tsp salt-free southwest seasoning (i.e., Mrs. Dash)
1 14-oz can petite diced tomatoes
1 14-oz can tomato sauce
1 4-oz can diced green chilies
2/3 cup frozen corn
1 15-oz can black beans, rinsed & drained
2 cups water
1 tsp black pepper
1 tsp chili powder
1/2 tsp oregano
3/4 cup uncooked instant brown rice

for garnish
lime juice, tortilla chip, shredded cheese, sour cream, etc.

In a very large skillet sprayed with cooking spray, brown chicken until juices run clear. Add tomatoes, tomato sauce, corn, beans, water, and spices. Bring to a boil. Add rice; reduce heat. Cover and simmer for 10-15 minutes. Serve with garnishes as desired.

Sweet & Sour Chicken Stir-Fry

This delish concoction came from the Biggest Loser Family Cookbook. I added carrots and extra peppers for color, and think the result is yummy!

Sweet & Sour Chicken Stir-Fry

1 tbsp. cornstarch
1 tsp. garlic powder
1/4 salt
ground black pepper to taste
1 lb boneless, skinless chicken breasts, trimmed and cut into bite-size cubes
1 tbsp. toasted sesame oil, divided
1/2 each red, green, and yellow bell pepper, cut in half-inch pieces
1/2 onion, cut into half-inch pieces
3 carrots, cut into matchstick-size pieces
2 tbsp freshly minced garlic
1/2 cup bottled sweet & sour sauce

Heat half of the sesame oil in a large nonstick skillet over medium-high heat. Add peppers, carrots, and onion. Stir frequently until tender. Transfer to a bowl and keep warm.

Meanwhile, combine cornstarch, garlic powder, salt, and pepper in a bowl. Add chicken and toss to coat thoroughly. Transfer to skillet. Spread into a single layer and cook until juices run clear, about 5 minutes. Stir vegetables back in to reheat. Remove from heat; stir in sweet & sour sauce. Serve with rice.

Serves 4.

223 calories, 5g fat, 1g fiber, 283 mg sodium (does not include rice)

Strawberry Salad

Forgive me for yet another super-simplistic recipe. This combination is so simple, and yet so good, that I just had to share. (Besides, it looks so pretty on the plate!)

The amounts serve one person, but obviously it would be easy to double. I use Maple Farms brand dressing - it's very good.



Strawberry Salad

2 cups baby spinach leaves, torn a bit
1/2 grilled or baked chicken breast, sliced
4 large strawberries, diced
2 tbsp. raspberry viniagrette

Arrange on a plate and drizzle with dressing. Serves 1

Sweet & Sour Ham Skillet

As I get older, I have learned to try food that previously made me turn up my nose. On an impulse, I decided to get a pineapple, and then didn't know what to do with it. I found this recipe on AllRecipes, and, as usual, adapted it somewhat. This is my version - definitely a keeper. I did use the fresh pineapple, but it originally called for a 20-oz can of unsweetened pineapple tidbits, which you could easily use if pineapple is out of season.

Note: cornstarch-based sauces don't usually freeze well, so you need to plan on eating it all at once (it would be an excellent dish for guests) or getting leftovers from the fridge within 4 days.



Sweet & Sour Ham Skillet

2 tbsp. olive oil
1 onion, julienned
3-4 carrots, julienned
1 c. fresh pineapple, chunked (reserve juices from pineapple when cutting)
1 lb. fully cooked ham steak, chopped (97% lean)
2 tbsp. brown sugar
2 tbsp. cornstarch
1 1/2 cups cold water
2 tbsp vinegar
4 teaspoons prepared mustard
1 tsp. ginger
4 tbsp. soy sauce
hot cooked brown rice

Heat oil in a skillet over medium heat. Add onion and carrots and saute five minutes, until just starting to soften. Add ham and cook five minutes longer, stirring frequently.

In a bowl, combine brown sugar and cornstarch. Whisk in water, vinegar, mustard, ginger, and soy sauce. Slowly pour into skillet. Turn heat to high and bring to a boil, stirring constantly. Reduce heat and simmer 2 minutes. Stir in pineapple and cook 2 minutes longer, until sauce is thickened and bubbly.

Serves 6.

Not Your Average Tuna Sandwich

I will admit that I feel a little strange putting a sandwich recipe on the blog. Seems like it should be obvious, right? Well, this is an adaptation from a recipe in the Biggest Loser Family Cookbook, and it is so weird that I had to try it. It's kind of like a Reuben sandwich - initially, the flavors sound icky, but it's actually pretty good.

I used homemade hummus, since the store-bought kind is hard to find around here. I also roasted my own peppers, but you can buy them jarred if you prefer.

Not Your Average Tuna Sandwich

1 whole-wheat English muffin, split & toasted
2 tbsp. hummus
3 oz. tuna, drained & flakes
4 strips roasted red pepper
1/2 c. baby spinach leaves

Spread both sides of muffin with hummus, then layer remaining ingredients. Serves 1.