Rich Brown Chicken Stock

5 pounds chicken wings, separated into drumettes and “flats”

4 celery ribs, cut into 1-in. pieces

3 large carrots, peeled and cut into 1-in. pieces

2 medium yellow onions, unpeeled and each cut into 8 wedges

1 1/2 tablespoons olive oil

3/4 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

12 cups water, divided

5 thyme sprigs

2 bay leaves

1/2 teaspoon black peppercorns

1/2 bunch fresh parsley

Preheat oven to 425°F.

Combine first 4 ingredients in a bowl. Drizzle with oil; season with salt and ground pepper. Arrange in a single layer on 2 rimmed baking sheets or roasting pans. Roast 45 minutes or until browned, stirring after 23 minutes.

Reduce oven temperature to 225°F.

Transfer wing mixture to a Dutch oven; set aside. Position 1 roasting pan over 2 burners on the stovetop over medium-high heat. Add 1 1/2 cups water; stir, scraping pan to loosen browned bits. Carefully transfer pan contents to Dutch oven. Repeat procedure with 1 1/2 cups water and other pan. Add remaining 9 cups water and remaining ingredients to Dutch oven; transfer to middle rack of oven. Cook, uncovered, 8 hours or overnight.

Skim as much fat from top of stock as possible; pour stock through a strainer into a bowl. Discard solids. Cool to room temperature. Cover and refrigerate 8 hours; scrape off and discard fat.

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Sweet Potato Home Fries with Eggs

1 cup Roasted Sweet Potatoes

2 large egg whites

1 large egg

Dash of salt

Chopped fresh thyme

Heat a medium skillet over medium-high. Coat pan with cooking spray. Add Roasted Sweet Potatoes; sauté 4 minutes. Remove from pan; keep warm.

 

Return skillet to medium; coat with cooking spray. Whisk together egg whites, egg, and salt. Add to pan; cook 3 minutes or until soft-scrambled. Serve with potatoes; top with thyme.
Serves 1
calories 240
fat 10.3 g
satfat 2.1 g
monofat 5.5 g
polyfat 2.1 g
protein 15 g
carbohydrate 22 g
fiber 3 g
cholesterol 186 mg
iron 2 mg
sodium 543 mg
calcium 63 mg
sugars 4 g
Est. Added Sugars 0 g

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Tuna-Quinoa Toss

2 teaspoons extra-virgin olive oil

1 teaspoon red wine vinegar

1/2 teaspoon fresh lemon juice

1/2 teaspoon Dijon mustard

Dash of salt

Dash of freshly ground black pepper

1/2 cup cooked quinoa (or other whole grain)

1/4 cup unsalted canned chickpeas, rinsed and drained

1/4 cup chopped cucumber

1 tablespoon crumbled feta cheese

5 cherry tomatoes, halved

1 (2.6-oz.) pouch solid white tuna in water

Combine first 6 ingredients in a small bowl, stirring well with a whisk.

 

Combine quinoa and remaining ingredients in a bowl. Drizzle with dressing; toss gently to coat.

Serves 1

calories 374
fat 14 g
satfat 2.9 g
monofat 7.5 g
polyfat 2.1 g
protein 27 g
carbohydrate 35 g
fiber 6 g
cholesterol 38 mg
iron 3 mg
sodium 460 mg
calcium 106 mg
sugars 4 g
Est. Added Sugars 0 g

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Slow Cooker Chicken Cacciatore

1/2 cup water

1 tablespoon all-purpose flour

2 cups unsalted chicken stock (such as Swanson)

1/2 cup white wine

1/4 cup chopped fresh oregano

1/4 cup drained capers

1/2 teaspoon kosher salt

1/2 teaspoon crushed red pepper

8 garlic cloves, chopped

1 (28-oz.) container diced tomatoes (such as Pomì)

1 (8-oz.) pkg. cremini mushrooms, quartered

8 (6-oz.) bone-in chicken thighs, skinned (about 3 lb.)

2 tablespoons extra-virgin olive oil

12 ounces uncooked spaghetti, broken in half

5 ounces baby spinach

2 ounces Parmesan cheese, grated (about 1/2 cup)

Combine 1/2 cup water and flour in a 6-quart electric slow cooker, stirring with a whisk. Stir in stock and next 8 ingredients (through mushrooms). Add chicken thighs to stock mixture; submerge in liquid. Cover and cook on LOW 7 1/2 hours. Remove chicken. When cool enough to handle, remove bones from chicken; discard bones.

Add oil and pasta to slow cooker; cover and cook on HIGH 15 minutes or until pasta is done. Stir in spinach until wilted. Divide pasta mixture among 8 shallow bowls; top evenly with chicken. Sprinkle with Parmesan cheese.

Serves 8 (serving size: about 1 cup pasta mixture, 1 chicken thigh, and 1 tbsp. cheese)

calories 490
fat 13.2 g
satfat 3.6 g
monofat 5.8 g
polyfat 2.3 g
protein 44 g
carbohydrate 43 g
fiber 4 g
cholesterol 166 mg
iron 4 mg
sodium 569 mg
calcium 121 mg
sugars 2 g
Est. Added Sugars 0 g

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Slow Cooker Chicken Posole

2 cups water
2 cups unsalted chicken stock (such as Swanson)
1 cup chopped yellow onion
1/2 cup chopped poblano pepper (1 medium)
1 tablespoon ground cumin
2 teaspoons chopped garlic
1 teaspoon dried oregano
1 (28-oz.) can white hominy, drained
2 (10-oz.) bone-in chicken breasts, skinned
1/3 cup finely chopped peeled tomatillos
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
1/4 teaspoon kosher salt
1/3 cup sliced radishes
1 1/2 ripe avocados, sliced
3 ounces tortilla strips (such as Fresh Gourmet)
1/4 teaspoon black pepper

Combine first 8 ingredients in a 6-quart electric slow cooker. Add chicken to stock mixture; submerge in liquid. Cover and cook on LOW 6 to 8 hours. Remove chicken from cooker. When cool enough to handle, remove bones, and shred chicken into large pieces.

Return chicken to slow cooker; stir in tomatillos, cilantro, juice, and salt. Divide soup among 6 bowls; top evenly with radishes, avocado, tortilla strips, and pepper.

Serves 6 (serving size: 1 1/2 cups)

calories 269
fat 10.4 g
satfat 1.1 g
monofat 4.7 g
polyfat 2.8 g
protein 15 g
carbohydrate 30 g
fiber 6 g
cholesterol 29 mg
iron 2 mg
sodium 611 mg
calcium 35 mg
sugars 5 g
sugars 0 g
How to Make It

Combine first 8 ingredients in a 6-quart electric slow cooker. Add chicken to stock mixture; submerge in liquid. Cover and cook on LOW 6 to 8 hours. Remove chicken from cooker. When cool enough to handle, remove bones, and shred chicken into large pieces.
Return chicken to slow cooker; stir in tomatillos, cilantro, juice, and salt. Divide soup among 6 bowls; top evenly with radishes, avocado, tortilla strips, and pepper.

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Tuscan Chicken with White Beans and Kale

2 tablespoons olive oil
4 (6-oz.) skinless, boneless chicken breast halves
3/4 teaspoon kosher salt, divided
1/2 teaspoon black pepper
1 cup chopped yellow onion
1 cup chopped carrot
2 tablespoons chopped fresh thyme
5 garlic cloves, minced
1/2 cup dry white wine
8 ounces lacinato kale, stemmed and thinly sliced (about 1 bunch)
1 cup unsalted chicken stock (such as Swanson)
2 teaspoons grated lemon rind
2 (15-oz.) cans unsalted cannellini beans, rinsed and drained
1 (15-oz.) can unsalted diced tomatoes, drained
1 tablespoon unsalted tomato paste

Heat oil in a large skillet over medium-high. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 4 minutes on each side (chicken will not be cooked through). Remove chicken from pan.

Add onion, carrot, thyme, and garlic to pan; sauté 5 minutes. Add wine; cook 2 minutes. Add kale; cook 3 minutes or until wilted. Stir in remaining 1/4 teaspoon salt, stock, and remaining ingredients; bring to a simmer. Add chicken; cover, reduce heat, and simmer 4 minutes or until done.

Serves 4

calories 516
fat 13.7 g
satfat 2 g
monofat 6.6 g
polyfat 1.6 g
protein 52 g
carbohydrate 43 g
fiber 12 g
cholesterol 124 mg
iron 5 mg
sodium 609 mg
calcium 179 mg
sugars 8 g
Est. Added Sugars 0 g

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Greek Chicken Nachos

3 (6-in.) whole-wheat pitas
Cooking spray
2 1/2 tablespoons extra-virgin olive oil, divided
2 tablespoons red wine vinegar
1/4 teaspoon black pepper
4 cups shredded romaine lettuce
1 cup grape tomatoes, halved lengthwise
1 cup chopped English cucumber
10 pitted kalamata olives, halved lengthwise
8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups)
3 ounces part-skim mozzarella cheese, shredded (about 3/4 cup)
2 ounces feta cheese, crumbled (about 1/2 cup)
2 tablespoons coarsely chopped fresh oregano

Preheat oven to 400°F.

Split each pita in half horizontally into rounds. Coat cut sides of pitas with cooking spray. Cut each pita half into 8 wedges. Arrange half of wedges, cut side up, on a baking sheet lined with foil. Bake at 400 for 8 minutes or until browned; remove from pan. Repeat procedure with remaining wedges. Cool 10 minutes.

Combine oil, vinegar, and pepper in a medium bowl, stirring with a whisk. Add lettuce, tomatoes, cucumber, and olives; toss to coat.

Arrange all pita chips on foil-lined baking sheet so they overlap. Top with chicken, mozzarella, and feta. Bake at 400°F for 3 minutes or until cheese melts. Top with lettuce mixture and oregano.

Serves 6

calories 343
fat 13.8 g
satfat 4.5 g
monofat 6.7 g
polyfat 1 g
protein 22 g
carbohydrate 35 g
fiber 4 g
cholesterol 51 mg
iron 3 mg
sodium 553 mg
calcium 219 mg
sugars 3 g
Est. Added Sugars 0 g

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