Kristen's Recipes

6 cups low sodium chicken broth
several slices of ginger
1 large egg
1 large egg white
2 teaspoons water
1 tablespoon soy sauce
1 tablespoon cornstarch whisked into 3 tablespoons cold water
2 scallions (green and white parts), minced

Add the chicken brothand ginger to a 3- to 4-quart saucepan and bring to a boil over medium-high heat. While the broth heats, in a small bowl blend the egg, egg white and water together. When the broth comes to a boil, reduce the heat to medium. Whisk in soy sauce. (Note: I put in scallions here instead of the end like the recipe says because I like them kinda cooked and soft, and if I have fresh cilantro on hand, I put in a handful here too) Whisk in the cornstarch mixture and cook, stirring, until soup thickens. Reduce heat to low, pour eggs over surface of soup, allow to set for a few seconds, then use long chopsticks (I just use a fork) to stir briskly, creating tender “egg flowers.” Gently stir in the scallions. Serve immediately, before the eggs toughen.

Yield: 4 servings
Calories: 42
Fat: 1.4g
Fiber: trace

1 T. olive oil
3 Asian pears, peeled and cubed
1/2 C. onion, diced
15 oz. can low sodium chicken broth
1 C. nonFat: cottage cheese
2 C. butternut squash cooked, peeled and cubed
1/2 C. mustard
1 tsp. tarragon, chopped

In a large sauce pan, place apple pear and onion with the oil. Cook until tender. Set aside. In a food processor, blend the cottage cheese until smooth, adding the apple pear mixture and 1/2 the chicken broth. Blend together until smooth. Add remaining ingredients and blend until smooth, but do not over blend. Pour into large saucepan to heat soup. Serve immediately.

Yield: 6 servings
Calories: 117
Fat: 3g
Fiber: 2g

6 leeks split in half lengthwise
2 T. olive oil
3 cloves garlic, crushed
4 sprigs Thyme
2 bay leaves
5 sprigs Parsley
1 C. white wine
11/2 lb. pumpkin peeled
5 C. low sodium chicken stock
1/2 C. skim milk
1/2 C. fat-free half and half

In a large skillet, heat the olive oil. Add the leek and garlic, stirring to coat with the oil. Sweat until the leek is fragrant and soft, but not brown. Add the thyme, parsley and bay leaves. Cook 2 minutes. Turn the heat to high and add the wine. Reduce to 2 T.; add the stock and the pumpkin. Simmer until the pumpkin falls apart, 20�25 minutes. Discard the herbs. Puree the soup, add milk and cream. If soup is too thick add a little more broth. Stir and serve.

Yield: 4 servings
Calories: 292
Fat: 10g
Fiber: 6g

 

1 T. olive oil

1 onion, chopped

2 large zucchini, about 750 grams, roughly chopped

4 C. chicken broth (or vegetable broth)

1/2 C. basil, fresh, chopped

8 pieces laughing cow cheese, original flavor, unwrapped

salt and pepper, to taste

 

Heat the oil and sauté the onions over low heat until soft (avoid browning).  Add remaining ingredients, except Laughing Cow cheese. Bring to boil over high heat, then reduce and simmer for about 20 minutes.  Remove from heat and add the cheese wedges. Puree until smooth (if you like you can leave it a bit chunky, although I like mine nice and smooth).  Salt & Pepper to taste. Garnish with whole basil leaves, chopped chives, and/or thin slices red bell pepper (capsicum).  If you want to freeze the soup, let it cool completely then freeze in a freezer bag or tupperware. When ready to eat, thaw and heat over a low flame until warm and bubbly (you can also microwave to reheat.

 

1/4 C. vegetable oil

1 lb medium shrimp, peeled and deveined or chicken cutlet, thinly sliced or thin-cut pork loin chop, thinly chopped

1/2 lb shiitake mushroom, stemmed and sliced

1 C. shredded carrot

4 garlic cloves, chopped

1 small savoy cabbage, cored and shredded

13 ounces pot stickers (from the frozen-food aisle)

6 scallions, white and green parts cut into 1 inch-pieces on an angle (green onions)

1/3 C. tamari (aged soy sauce)

black pepper

1 quart chicken stock

2 eggs, beaten

 

In a soup pot heat 2 T. of the vegetable oil over medium-high to high heat. Add either the shrimp, chicken or pork and stir-fry: cook shrimp until just pink, about 2-3 minutes; or cook chicken or pork until lightly browned, about 4-5 minutes. Then add the cabbage and cook until it is wilted, 5 minutes. While the cabbage cooks, heat the remaining 2 T. of vegetable oil in a skillet and arrange the pot stickers in it. Add 2/3 C. of water and turn the heat to medium-high. Cook for 8 minutes to evaporate the water, then let the pot stickers brown for another minute. While the pot stickers cook, add the scallions, tamari, and black pepper to the soup pot that has the cabbage and meat in it, and stir to combine. Add the stock and bring to a boil. Reduce the heat to a simmer, stir in the beaten eggs and cook, stirring until they are set and mixed throughout the stoup. Place a few pot stickers in the bottom of each soup bowl and top with the hot MuShu Stoup.

 

2 T. extra-virgin olive oil (EVOO)

3 yellow bell pepper, chopped

1 large, softball-size onion, chopped

2 cloves garlic, grated or finely chopped

1/4 C. balsamic (eyeball it)

1 quart chicken stock (use vegetable to make it vegetarian)

1 28-ounce can crushed tomatoes

3 to 4 C. bread ends from freezer

Salt and black pepper

10 basil leaves, torn

Parmigiano Reggiano, for passing

 

Place a large soup pot over medium-high heat with 2 turns of the pan of EVOO, about 2 T.. Add the peppers, onion and garlic, and cook, stirring every now and then, for 3-4 minutes, until the veggies start to get tender. Add the balsamic vinegar, chicken stock and crushed tomatoes to the pot and bring up to a bubble. Add the bread pieces right from the freezer, some salt and pepper, and simmer for 10-15 minutes, stirring every now and then. Let the soup thicken –- when you can stick a spoon in it, it’s done! Taste and re-season with salt and pepper. To serve, garnish each portion with some of the torn basil leaves and pass some grated Parmigiano Reggiano at the table.

If you want to make this soup stretch a bit, just add 1/2 – 1 cup extra barley.

 

1 tbsp. olive oil

1 small yellow onion, finely chopped

4 ribs celery, thinly sliced

4 hot Italian Sausage, casings removed

4 cups chicken (or beef or veggie) stock

1 cup pearled barley

2 15 oz. cans of red kidney beans

2 tsp. smoked paprika

juice of 1/2 a lime

1/4 cup Italian Parsley, roughly chopped

 

Set a large, heavy pot over medium heat. Once it’s hot, add the olive oil, onions and celery. Sautee until the onions and celery begin to soften, about 5 minutes.  Add the chicken sausage and brown it, using a wooden spoon to break up any large chunks. When the sausage has browned, add the stock, barley, beans and paprika. Simmer for 20 – 30 minutes, or until it begins to thicken up. Stir in the lime juice and serve. Sprinkle with Italian parsley.

 

1 1/2 pound pumpkin

1 oz butter

1 onion

1 level tablespoon curry powder

1 oz flour

1 pint vegetable stock

1 dessert spoon tomato puree

1/2 pint milk or cream (I prefer cream)

Salt & pepper

 

Melt the butter and slowly cook the onions, add the curry powder and flour and cook for 1 minute stirring all the time. Then add the stock, add the pumpkin and cook for about 40 minutes until tender. Put the soup in a blender and blend until smooth, return the soup to the saucepan and add the milk or cream, add seasoning and serve when the soup has reheated.

 

8 cups chicken broth

2 carrots, peeled and sliced thinly

3/4 cup small pasta (the smaller the better!)

1/2 tsp parsley

1/2 tsp marjoram

1/2 cup grated Parmesan

 

Put the sliced carrots in the chicken broth and bring to a boil. Turn the heat down and cover, simmering for 8 minutes. Add the pasta and cook uncovered until done (however long your pasta needs to cook). Stir in the herbs and the Parmesan. Serve with extra grated Parmesan at the table, if desired. (tag: frugal)

 

1 T. oil

1 small onion, minced

1 small cabbage, about the size of a grapefruit, cored and shredded

1 small can (about 6 tbs) tomato paste

7 1/4 C. water

1 package of tofu, baked w/ 1/4 C. tamari

1/4 C. tamari, low sodium

1/4 C. rice vinegar

4 tsp sugar

(or replace rice vinegar and sugar with 1/3 C. seasoned rice vinegar)

1/2 – 1 tsp hot red chili flakes

1/2 tsp salt

 

Heat a large 5 qt soup pot that has a heavy lid over medium heat. Add oil and onion, and saute until golden. Add tomato paste to water, mixing well. (You can mix the paste into a smaller quantity of the water, say 1 cup, if that’s easier.) Add tomato paste/water mix and cabbage to the pot and stir well. Add the tofu, tamari, vinegar, chili flakes and salt. Bring to a boil, cover, then turn heat down to medium low. Simmer for 20 minutes or until cabbage is tender.

 

 

2 T. corn oil

1 T. Thai red curry paste

12 ounces skinless boneless chicken breast halves, cut crosswise into 1/2-inch-wide strips

4 ounces green beans, cut into 1-inch lengths

2 small Japanese eggplants, cut into 1-inch pieces

3 C. canned low-salt chicken broth

3 C. canned unsweetened coconut milk

1 T. fish sauce (nam pla)

1/4 C. chopped fresh basil

 

Heat oil in heavy large saucepan over medium heat. Add curry paste; stir until fragrant, about 1 minute. Add chicken; stir 2 minutes. Add green beans and eggplant pieces; stir 1 minute. Add broth, coconut milk and fish sauce; bring to boil. Reduce heat; simmer until vegetables are tender, about 12 minutes. Season with salt and pepper. Stir in basil and serve.

 

 

2 ounces of dried porcini mushrooms

1/3 C. extra virgin olive oil

3 shallots, chopped

1 T. fresh rosemary, finely chopped

1 1/2 pounds small new potatoes cut into 1/3-inch pieces

3 large cloves garlic, finely chopped

4 C. water

1 1/2 – 2 tsp. salt

Extra toppings (optional) freshly grated Parmesan, chopped sun-dried tomatoes, fresh chives or fresh thyme.

 

Soak the porcini mushrooms in 2 C. of hot water for about 15 minutes, or until they are soft. Set aside. Heat a splash of the olive oil in a large thick-bottomed pot, sauté the shallots for a couple of minutes, and then stir in the rosemary and potatoes. Add the remaining olive oil and cook for about 3 minutes. Stir in the garlic, the porcini along with the soaking liquid, the 4 C. of water, and salt. Bring to a simmer and cook for ten minutes, or until the potatoes are tender. Taste. If the broth is too intense, you may want to add more water a bit at a time. And take care to get the salt right as well; it’s important in a simple soup like this. Serve as is or topped with any number of the ingredients I listed up above.

 

2 T. Cooking Oil

12 oz. Pork Stir Fry Strips

1 large Onion, chopped

2 C. Water

11.5oz. can condensed Bean with Bacon Soup

3 medium Carrots, sliced

1 tsp. Worcestershire Sauce

¼ tsp. Dry Mustard

 

In large skillet heat oil over medium-high heat. Add pork and onion; cook and stir for 3 to 4 minutes until no pink remains in meat. Stir in water, soup, carrot, Worcestershire sauce and dry mustard. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes.

 

2 quarts Brodo di Carne (meat broth)

1 C. dry, white wine

1 pound rib eye steak, sliced thin (similar to minute steaks)

1/2 tsp salt

1 tsp black pepper, freshly ground

1 clove garlic, chopped

1 T. olive oil

1 bay leaf

1/2 bunch fresh cilantro, chopped

 

In a large pot (3 quarts minimum) heat the olive oil over medium heat. Add the garlic and cook for 30 seconds. Add the Brodo di Carne, white wine, bay leaf, salt, and pepper and allow to gently simmer.

Slice the beef into strips 1/4″ x 2″. Add the beef to the broth and bring to a boil over medium heat.

Reduce the heat to low and simmer for 5 minutes. Remove from the heat and add the cilantro. Stir through the soup and serve immediately.

1 T. olive oil

2 scallions, green parts only, cut into 4″ lengths

1 rib celery, trimmed and cut into 2″ lengths

1/2 medium onion, finely chopped

3 C. chicken or vegetable broth

4 C. peas, fresh or (thawed) frozen

1/3 C. fresh mint leaves + extra for garnish

ground black pepper

1/2 C. low-fat plain yogurt

 

Place the oil in a large pot over medium-high heat. Add the scallions, celery, and onion. Cook, stirring, about 5 minutes, or until the vegetables soften. Add the broth and bring to a boil. Add the peas and simmer for 10 minutes. Carefully transfer the mixture to the bowl of a food processor fitted with a metal blade or a blender (in batches, if necessary). Add the mint. Season to taste with pepper. Puree until smooth. Chill 1 hour. Serve with yogurt in center, and garnish with mint leaves if desired.

 

Yield: 4 servings

Calories: 198

Fat: 5g

Fiber: 7g

2 C. sliced carrots

3 C. reduced sodium chicken broth

1/4 C. chopped red onion

1 clove garlic

3/4 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. ground coriander

1/4 tsp. black pepper

1 lg yellow summer squash, chopped

3/4 C. low fat plain yogurt

Fresh chives, cut in 1/4″ lengths (garnish)

 

In large saucepan, combine carrots and broth. Cover and bring to a boil. Lower heat to medium and simmer until carrots begin to soften, about 7 minutes. Add onion, garlic, cumin, salt, coriander, pepper, and all but 4 T. of squash. Cover, raise heat to high, and bring to a boil. Reduce heat to low and simmer, covered, until vegetables are very tender and flavors are blended, 15 to 20 minutes. In food processor or blender or with a hand blender, puree soup until smooth. Pour into bowl, cover, and chill 1 hour. Stir yogurt into soup until combined. Divide into 4 bowls and garnish each with a T. of reserved squash and chives.

 

Yield: 4 servings

Calories: 104

Fat: 2g

Fiber: 3g

1 T. olive oil

1 medium onion, finely chopped

1 T. water

2 cloves garlic, minced

1 1/2 pounds tomatoes, peeled and chopped

4 T. stemmed and chopped fresh dill + 4 fronds for garnish

3 C. chicken or vegetable broth

Salt

Ground black pepper

 

In a medium pot over low heat, combine the oil, onion, and water. Cook, stirring occasionally, for 12 minutes, or until soft. Add the garlic and cook 5 minutes longer. Increase the heat to medium. Add thetomatoes, dill, and broth. Simmer for 25 minutes, or until the tomatoes are very soft. Season with salt and pepper to taste. Chill in the refrigerator for 2 hours. Serve garnished with dill fronds.

 

Yield: 4 servings

Calories: 92

Fat: 5g

Fiber: 2g

6 tiny new potatoes, skin on, quartered

28 oz vegetable broth

1/2 c corn

1/2 tsp. dried thyme, crushed

12 oz skinless, boneless salmon, cut into 1″ chunks

1 c baby spinach

1/4 c sliced green onion

Pepper

 

Cook potatoes, covered in boiling broth for 5 min. until tender, but not cooked through. Add corn and thyme. Return to boiling; reduce heat. Cover and cook for 4 min. or until vegetables are tender. Reduce heat.  Carefully add salmon to saucepan. Simmer, uncovered, for 3-5 min. until salmon flakes easily with a fork. Remove thyme sprigs, if desired. Stir in spinach and green onion; cook for 1 min. until spinach begins to wilt.  Season with pepper and serve.

8 ounces frozen skinned and boned chicken breasts, cut into 1″ cubes

1 T. reduced-sodium soy sauce

1/2 tsp. sugar

1/2 tsp. ground black pepper

1 C. frozen chopped onions

1 C. frozen sliced zucchini or yellow summer squash

1/2 C. frozen sliced carrots

1 tsp. dark sesame oil

6 C. frozen defatted chicken stock , thawed

8 ounces reduced-fat firm tofu, cut into 1/2″ cubes

1/2 C. minced fresh cilantro

1/3 C. chopped scallions

1 tsp. lime juice

 

In a shallow nonmetal dish, combine the chicken, soy sauce, sugar, and pepper. Toss to coat. Let stand for 10 minutes, stirring occasionally. In a Dutch oven, combine the onions, zucchini or squash, carrots, and oil. Cook, stirring, over medium-high heat for 5 minutes, or until the onions are soft but not browned. Add the stock; bring to a boil. Reduce the heat to medium. Cover and cook, stirring occasionally, for 20 minutes. Add the chicken and marinade. Cook for 5 to 7 minutes, or until the chicken is no longer pink in the center. Check by inserting the tip of a sharp knife into 1 cube. Add the tofu, cilantro, and scallions. Cook for 1 minute, or until the tofu is hot. Add the lime juice. Stir well to combine.