CHICHEN SOUP: Ingredients:

Transcription

1 CHICHEN SOUP: 1 Whole chicken clean it thoroughly cut off all dead skin 2 4 large carrots- cleaned and cut in half 3 4 celery sticks cleaned and cut in half 4 2 big onions leave them whole just put some slices through it so the flavor comes out 5 2 ripe tomatoes wash them and put for slices thru them so the flavor comes out bay leaves 7 Parsley cut up in little pieces. This goes in out the end 8 Salt and pepper to taste 9 Tupperware for small servings In a large pot put your chicken, carrots, celery, onions, tomatoes and bay leaf and salt and pepper. Fill the pot till all the ingredients are covered with cold water. Bring the water to a boil, taking off all the scum that float to the top from time to time. After the water boils lower the flame to low and cover pot. Cook for about 1 hour. After one hour take out your chicken and put it to the side. Then take out your vegetable and put to the side. Get a strainer with very small hole so only the broth can go thru. (you need another pot for that, so you don t get burned). After you strain the soup, slice up your carrots and celery to little pieces and put back into the soup. Throw everything else away. Add you parsley (If you like onions and the tomatoes you can leave them in. I never do because my kids don t like it). Next get your chicken and shed it from the bone throwing away the bones, etc. Get your Tupperware and measure out 3oz of chicken and then get soup and put about 2-3 cups per container. That would be for you lunch with a nice salad or even dinner. But it s fresh and homemade and you know how it s cook with no preservatives.

2 HOT SALAD (FROZEN VEG.) YOU CAN GET FROZEN WHICH IT BECOMES REAL EASY OR YOU CAN GET FRESH IF YOU FEEL LIKE CLEANING ALL OF IT. FRESH IS ALWAYS BETTER BUT THE FROZEN IS JUST AS GOOD. DEPENDS ON THE TIME YOU HAVE. TRY TO GET BIRDS EYE VEGETABLES IF YOU CAN. IF YOU ARE USING FROZEN VEGETABLE, TAKE THEM OUT BEFORE TIME SO THEY THAW A LITTLE. NO BIG DEAL IF YOU FORGET, IT WILL JUST TAKE A LITTLE LONGER. 1. One box of cut up string beans 2. One box of chopped spinach 3. One box of baby peas 4. One box of cut up broccoli 5. One bag of cut up peppers 6. 1 large can of Red Pack Plum tomatoes cut up 7. 1 large can of Goya red kidney beans drain and rinse well (this is optional, if you use the beans then you have to count it as ½ of your protein). (if you don t add the beans in then they are only counted for your vegetable) large onion chopped cloves of garlic - chopped tablespoons of extra virgin olive oil 11. salt and pepper to taste In a large pot saute your oil, onions and garlic, when golden, put in your tomatoes. Cook for about 20 minutes. After that put your beans in and cook for 10 minutes more. (If you are not using beans then put all your vegetable in and mix thoroughly). After your ten minutes put in all your vegetables and cook until about minutes. Sometimes I add Munchi Cheese, it gives it a nice flavor, which is counted as ½ of a protein. If you decide to use fresh vegetable, I use different ones, call me if you want to use fresh, its cooked a little different. You have to add them individual because some vegetable take more time to cook than others. You do not have to use the beans. You can use whatever vegetables of your choice. These are the ones I use.

3 HOT SALAD RECIPIE FRESH VEG. Vegetables to use: 3 large Zucchini chopped up 1 lb of string beans chopped up 1 small cabbage shredded 1 large romaine lettuce 1 packet of spinach 2 batches of red lettuce 1 Box frozen baby peas 1 large onion 2 large leeks, just the white part 4 scallions,just the white part What ever vegetables you like you can put in the pot. You can also use frozen ones if you don't have the time to wash it all. It does save a lot more time and it tastes the same. 2-3 tablespoons extra virgin olive oil 1 large onion chopped 2 leeks washed and chopped 4 scallions washed and chopped 1 large can of Cannelli bean (rinsed off) 2 large cans of plum tomatoes salt and pepper to taste In a large pot saute your oil,onions, when golden, put in your tomatoes. Cook for about 20 minutes. After that put your beans in and cook for 10 minutes more. (If you are not using beans then put all your vegetable in and mix thoroughly). Always put the vegetable that take the longest to cook first for example the zucchini takes longer to cook a than lettuce. Sometimes I add Munchi Cheese, it gives it a nice flavor, which is counted as ½ of a protein.

4 Fish dinner 3 Cloves of Garlic 2-16oz can plum tomato sauce 2 tablespoon extra virgin olive oil fresh basil 10 kalamanta olives 1 jar of small capers.. drain the water and wash 1 16oz can of cannilli beans or Black beans drained and rinse 4 to 6oz of fish of your choice 3 cloves garlic (chopped) Sauté in 2 tablespoons of extra virgin olive oil and then put in your can of plum tomatoes let it come to a boil and put in the rest of the ingredients. Cook for about 45 minutes and put in fish of your choice Put the flame med/high so you are steaming it and make sure you cover pot. Salmon, filet, or swordfish. ( all you can put in all three fishes) They all taste good. Put some Brown rice or Kumut with it. Garlic, 16oz can plum or crushed tomatoes, extra virgin olive oil, fresh basil, salt, pepper, Munchie cheese, and Fish of your choice Make a garlic tomato sauce 4 gloves of garlic chopped fine Sautee with 2 tablespoons of extra virgin olive oil Put in a large can of plum or crushed tomatoes. Fresh Basil salt and pepper to taste Cook for 40 minutes Throw in your favorite fish (Filet of sole, Talpia, or shrimps.) Then put gas of med/high cover pot and steam about 10 minutes. After the fish is cook Put 1 slice of Munchie cheese for each piece of fish. This is my favorite. Service with brown rice, kumut or quiona.

5 PROTEIN PANCAKE breakfast... pancake mix... 1/2 c old fashioned rolled oats, 1 tbsp ground flaxseed, 1 whole scoop of vanilla protein powder, ( i use Jay Robb protein powder. it all natural) 3 egg whites (fresh) and 1/3 c of cottage cheese 1% no salt by friendship.. Put it all in a food processor or blender and mix it. add a tablespoon of water to the mix before u blend. I make one big pancake so I get a frying pan that can fit it. I use a little olive oil to coat the pan then I wipe the excess oil. put the mix in the pan and cook. I really like it. Spinach Soup ingredients 2 tablespoons extra virgin olive oil 4 slim leeks whites and light green centers only. wash well chopped 1 large onion chopped 1/2 tablespoon of dried sage 6 cups of light chicken broth 6 cups of water 2-8oz frozen spinach packages..thaw them out before you cook them. large pot or Dutch oven put oil and chopped onions and leeks in pot. Cook until wilted. add sage for a minute put in the chicken broth, water and spinach. bring pot to a boil and then simmer for about 60 minutes. when the onion are soft the soup is done. You can add a can of cannilli beans if you want. It really comes good.