This easy one-pot chicken soup will help cure you of any illness!
Chicken Soup for Your Cold
6 cups (1.5 L) lower sodium chicken broth
4-6 cloves garlic
1 onion
2 large carrots, scrubbed well, unpeeled
2 stalks celery
8 oz (250 g) cremini mushrooms
¼ cup (60 mL) whole grain quinoa, rinsed
1 lb (500 g) skinless, boneless chicken breasts
1 cup (250 mL) frozen peas
½ cup (125 mL) finely chopped fresh parsley
1. Pour chicken broth into a large pot over medium high heat. Bring to the boil.
2. While the broth is coming to the boil, mince garlic and set aside.
3. Dice onions and set aside. Scrub carrots and slice into coins or dice, your choice.
4. Wash celery and either slice or dice, your choice.
5. Gently wash mushrooms under running water. Let drain in a colander. Cut in half.
6. By now the broth should be boiling. Add carrots, celery, quinoa and mushrooms. Bring back to the boil, cover, reduce heat, and simmer for 12 minutes.
7. Meanwhile chop up the chicken into 1 inch (2.5 cm) pieces. Food safety: use a separate chopping board for raw meats.
8. Add chicken and garlic, turn heat to medium low, stir well and gently cook till chicken is cooked through, approx. 8 – 10 minutes.
9. Add frozen peas and parsley, stir well and serve.
Makes 10 cups
One serving is equal to 2 cups (500 mL)
One serving contains:
229 Calories, 2.5 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 249 mg Sodium, 18.8 g Carbs, 4 g Fiber, 7.2 g Sugars, 33 g Protein
Diabetes Food Choice Values Per Serving
1 Carbohydrate, 4 ½ Meat and Alternatives
Watercress Grapefruit Salad with Orange Dressing
1 bunch watercress, if no watercress available use arugula
1 large Ruby Red grapefruit
¼ cup (60 mL) dried cranberries
Salad Dressing:
1 tbsp (15 mL) canola oil
1 tbsp (15 mL) orange juice concentrate, thawed
1 tbsp (15 mL) apple cider vinegar
1 tsp (5 mL) honey
1. Place watercress in a clean sink of cold water. Swish well to make sure there isn’t any sand or dirt clinging to it. Place watercress in a salad spinner and spin or pat dry. Chop watercress into 2-inch (5 cm) pieces. Place in a large bowl. Set aside.
2. Peel and segment a grapefruit.
3. Whisk together the oil, orange juice concentrate, vinegar, and honey in a small bowl.
4. Pour dressing over watercress and toss well.
5. Divide watercress equally between four plates. Equally distribute grapefruit between the four plates. Sprinkle each plate with 1 tbsp (15 mL) dried cranberries. Serve.
Makes four servings
One serving contains:
105 Calories, 3.8 g Total fat, 0 g Sat Fat, 0 g Trans Fat, 8 mg Sodium, 18.5 g Carbs, 2 g Fiber, 14 g Sugars, 1 g Protein
Diabetes Food Choice Values Per Serving
1 Carbohydrate, 1 Fat
Courtesy Mairlyn Smith www.mairlynsmith.com