Tag Archives: healthy

Sunday Supper: Low Sodium Chicken Tortilla Soup

11 Dec

Low Sodium Chicken Tortilla SoupThis past summer, my friend Sarah told me about a blog called Sodium Girl that specializes in low sodium/salt free recipes that still taste great.  As someone who is health conscious and also trying to watch my sodium intake, I was immediately hooked on this site!  Last month, SG posted a recipe for Salt Free Chicken Tortilla Soup which you can find here.  I was waiting for the perfect lazy Sunday evening to test it out.  This recipe was so easy to make after a long weekend and really hit the spot now that it’s chilly in NYC.  My adapted recipe is listed below.  I found all of the ingredients no problem at the neighborhood Whole Foods.

Low Sodium Chicken Tortilla Soup
(Adapted from Sodium Girl)
Serves 4

Ingredients
For Soup:
1 tsp olive oil
4 cloves garlic, chopped
1 cup frozen corn
1/4 tsp ground coriander seeds
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp ground cumin
4 ripe hot house tomatoes, roughly chopped
1 tbsp no-salt added tomato paste
3 cups water
1 Whole Foods rotisserie chicken (Note: SG’s recipe provides directions if you want to cook the chicken from scratch.  I was too hungry/tired/lazy to go through this process.)

For Toppings:
4 green onions, sliced
1 small red onion, diced
1 ripe avocado, diced
1 lime, quartered
1 jalapeno pepper, sliced (Note: For less heat, remove the seeds.)
Greek yogurt (0%) or sour cream (Note: Use Greek yogurt if you’re watching calories/fat intake.  You seriously can’t taste the difference)
Tortilla chips, broken into pieces

Low Sodium Chicken Tortilla Soup Toppings

Directions 
1. In a large pot, heat the oil over medium-high heat.  Add the chopped garlic and corn, stir continuously for five minutes.  Don’t stop stirring or you will burn the garlic.  This happened to me on my first try and I had to start over…
2.  Next add the four spices, tomato paste, chopped tomatoes and water to the pot.  Stir occasionally and bring to a boil.  Then cover with a lid, lower heat and let simmer for approximately 10 minutes.
3.  While the soup is simmering, shred the rotisserie chicken into pieces and set aside.  Be sure to remove the skin.
4. Add the shredded chicken to the pot and increase heat to medium-high again.  Bring to a rolling boil then lower heat a bit until it is just bubbling and continue to reduce without a lid for 15 to 20 minutes.  (Note: Don’t skip this step!  If you do, the soup will be watery and not as flavorful.  Letting the soup bubble during this time helps intensify the flavor and thicken the broth.)
5. While the soup is cooking, prep your green onions, red onions, avocado, lime, jalapeno peppers, Greek yogurt/sour cream and tortilla chips that you will have as a garnish.
6. Ladle the soup into bowls and top with garnishes as desired.

Here’s what the soup looked like before I added the garnishes:
Low Sodium Chicken Tortilla Soup

This meal was met with raving reviews by D.  He didn’t even notice the lack of salt which really speaks to the flavor of the soup!  He likes extra spicy food and suggested using Habanero peppers next time and adding them to the pot during the reducing period to add extra spice to the dish.  Since my mouth is still burning from the few jalapenos I added to my bowl, I probably won’t try that,  but it’s a great suggestion for those who do like it extra hot!

Thanksgiving Dinner: Cranberry Ginger Fizz

8 Dec

I LOVE Canada Dry Cranberry Ginger Ale, but it is the hardest thing to find!  The recipe below is my own cranberry ginger ale concoction that I make when I can’t find the original in stores.  Since ginger is a natural ingredient to help queasy stomachs, this drink is also a good one to make after a few too many pear bellinis the night before. 🙂

Cranberry Ginger Fizz

Ingredients
Ginger Ale (preferably Canada Dry)
Cranberry Juice (no sugar added, not from concentrate)
Lemonade
Limes

Directions (per serving)
1. Fill a highball glass with ice cubes.  Fill glass 3/4 of the way with ginger ale.  Fill glass remaining 1/4 with cranberry juice.  Top with a splash of lemonade.
2. Garnish with lime wedge.
Note: If you want to prevent this drink from getting watered down, fill an ice tray with cranberry juice the night before and use cranberry juice ice cubes!

Sunday Supper: Mom’s Meatloaf Two Ways

21 Aug

Growing up, the ultimate in comfort food for me was my mom’s meatloaf and mashed potatoes.  I always ask my mom to recreate it for me when I go home, but I also make it for myself often, normally adding a healthy spin to it.  By replacing the ground beef with lean, ground turkey, adding fresh veggies to the meatloaf, and replacing the mashed potatoes with mashed cauliflower (it’s really yummy, trust me!), I cut out extra fat/cholesterol from the ground beef and add 2-3 extra servings of veggies.  The original recipe my mom created is adapted from a Lipton soup recipe.  She puts a delicious ketchup/Dijon mustard/brown sugar sauce on top of the meatloaf which gives it an awesome savory/sweet flavor that is a hallmark of Southern cooking.  I’ve included both recipes below so you can try out either depending on your mood.  Enjoy!

Disclaimer: Meatloaf is not a “pretty” looking dish.  This version tastes GREAT though!

Turkey Meatloaf with Mashed Cauliflower

Turkey Meatloaf with Mashed Cauliflower

Mom’s Meatloaf & Mashed Potatoes

Serves 6

Ingredients (Meatloaf)
2 lb. lean ground beef
1 package Lipton onion soup mix
1 1/2 c. breadcrumbs
2 eggs
1/4 c. water
1/3 c. ketchup

Ingredients (Sauce)
1/2 c. ketchup
1/2 c. Dijon mustard
1/2 c. brown sugar, packed

Directions
1. Preheat  oven to 350 degrees.
2. In large bowl, combine all ingredients for the meatloaf.  Place in baking dish.
3. In a small bowl, combine all ingredients for the sauce and put mixture on top of meatloaf.
4. Bake for 1 hour.

Mom’s Turkey Meatloaf with Mashed Cauliflower (aka the “healthy” version)

Serves 6

Ingredients (Meatloaf)
1 lb. lean ground turkey
1 package Lipton onion soup mix
1 1/2 c. breadcrumbs
2 eggs
1/4 c. water
1/3 c. ketchup
1 diced red bell pepper
1 diced green bell pepper
1/2 cup diced mushrooms (I prefer button)

Ingredients (Sauce)
1/2 c. ketchup
1/2 c. Dijon mustard
1/2 c. brown sugar, packed

Directions
1. Preheat  oven to 350 degrees.
2. In large bowl, combine all ingredients for the meatloaf.  Place in baking dish.
3. In a small bowl, combine all ingredients for the sauce and put mixture on top of meatloaf.
4. Bake for 1 hour.

Mashed Cauliflower

Ingredients
2 heads cauliflower
Grated parmesan cheese
Butter or margarine, to taste
Salt & pepper, to taste
Skim milk, to taste

Directions
1. Steam cauliflower to cook.  (Note: If you don’t have a steamer, you can cook it in the microwave as well.  Just put the cauliflower (stems removed), in a microwave-safe bowl with a lid and put just a little bit of water at the bottom.  Microwave on high for 3-4 minutes until soft.)
2. Using a hand mixer or blender, blend cauliflower until smooth and creamy.
3. Add parmesan cheese, butter or margarine and salt & pepper, to taste.  The less cheese and butter you put in, the healthier this dish with be, so start slow!
4. If the mashed cauliflower is too thick, add some skim milk to the mixture to thin it out a bit and make it creamier.