Manhattan Mahi Chowder
*Another recipe brought to you by Go Figure Chef, David
This light and flavorful soup is very lean and great for weight loss, yet filling with the broth. And cooks up pretty quickly. With the cold weather still upon us, it’s nice to go home to a hot bowl of soup at the end of the day!
1 lb. mahi, cut into small pieces ½ cup red wine
2 Tbsp. butter 4 cloves garlic
2 Tbsp. olive oil 1 tsp. salt
½ onion, chopped 1 tsp. garlic salt
1 cup celery, chopped ½ tsp. pepper
1 medium zucchini, chopped ½ tsp. each: thyme and oregano
1 14 oz. can diced tomatoes 3 cups water
4 oz. tomato paste (about ½ 8 oz. can)
¼ cup tamari (natural soy sauce)
½ dropper liquid stevia ( or 2 tsp. agave; reduces acidity of tomatoes)
Saute mahi in butter, don’t overcook. Sprinkle with garlic salt. In a soup pot, saute onions and celery in olive oil. When soft, add zucchini and garlic and continue to sauté for a few more minutes.
Add remaining ingredients to veggies and bring to a low boil. Turn heat down to simmer, add fish, and simmer for 15 minutes. Adjust seasoning to taste.
(Optional: for added nutrients, add chopped spinach or kale while simmering)
©David and Cheryl MacDonald, 2014
Roasted Chicken with Caramelized Onions Soup
2 T. oil
8 cups low-fat chicken broth
2 medium onions, thinly sliced
2 celery stalks, sliced
2 cups cooked chicken breast cut in strips
Veggies of choice from program guide
Salt and pepper to taste
Heat oil over medium-high heat. Add onions and cook until they are just beginning to brown, stirring occasionally.
Reduce heat to medium and continue cooking and stirring onions until they are tender and caramelized. Remove from heat.
Heat broth, spices, and veggies until they come to a boil. Stir in chicken, reduce heat to medium and cook several minutes,just enough to heat through chicken. Stir in onions and serve.
©David and Cheryl MacDonald, 2011
2 T. olive oil
1 lb. ground beef or bison (bison has more protein and less fat/oz.)
¼ cup chopped onion
1 small can stewed tomatoes
32 oz. low-fat beef broth
Fresh or frozen green beans
½ cup chopped celery
1 t. oregano
½ t. salt
¼ t. pepper
In soup kettle, heat oil and brown beef or bison. Add veggies, broth and seasonings. Bring to boil and then reduce to simmer. Cover and cook for several minutes until veggies are just cooked.
Chicken or turkey breast cut into small pieces and low-fat chicken broth can be used instead of beef. Or try ground chicken or turkey. Other options: sweet Italian turkey sausage, hot turkey sausage. For vegetarians: tofu and vegetable broth.
3 Days of Protein: Leave out veggies.
Copyright David and Cheryl MacDonald, 2011
Nutritious and Delicious Miso Soup
Long a daily staple in numerous Asian countries, oftentimes for breakfast, this rich and satisfying soup is easy to make and only takes several minutes. But it yields an abundance of health benefits. When you have a few minutes, Google the ingredients to discover all the wonderful nutrients this soup contains.
When you’re looking for something healthy to eat while traveling, you can almost always order miso soup at Japanese restaurants. (ask for tofu with it to get protein).
-¼ of a green cabbage, sliced
-3 cloves garlic, minced
-About 3 Tbsps. miso paste (Found in refrigerated areas of health food sections, white miso is less salty than other types, but any flavor is fine. Be aware that miso has either a soy or barley base. So, if you have a sensitivity to either of these, be sure to avoid that type.)
-Any seaweed (Nori is especially good) (Available in health food sections)
-Tofu cut into small squares (read package for protein amounts)
Briefly sauté garlic and cabbage in oil. Add about 2 cups of water (depending on thickness desired) and tofu. Simmer several minutes. Add some seaweed, and remove from heat.
Take 1 T. of broth and mix in a small bowl with the miso. Stir miso mix into the pot. Do not ever boil or re-heat miso soup at high temperatures, as this will destroy much of the nutritional value. To get your healthy fats, add 2 tsps.–1 T. sesame oil to your individual bowl and stir. Enjoy!
Copyright David and Cheryl MacDonald, 2010