Dinner, Level 1, Levels 2 And Above, Lunch, Recipe, Soups

Chicken Soup and Canned Chicken Broth

I did not grow up eating many root vegetables, so when I found a recipe for chicken soup that included parsnips and turnips I was highly skeptical. After I made it, I was hooked! There can be no chicken soup (or broth) without them! In this video, I am not only making soup but am canning broth. For the specifics on the equipment (and tools) you will need, please read my Home Canned Meat post. I am not including a nutritional analysis with this recipe. This recipe is so variable and I have no way of knowing how many carbohydrates are in the strained broth.

Chicken Soup and Canned Chicken Broth Recipe

For the broth:

  • 2 to 3 pounds of chicken (either whole pieces or leftover chicken carcass)
  • 2 parsnips, roughly chopped
  • 3 to 4 turnips, roughly chopped
  • 2 to 4 carrots, roughly chopped
  • 2 to 4 celery stalks, roughly chopped
  • 1 yellow onion, roughly chopped
  • 2 garlic cloves , roughly chopped (optional)
  • 1 to 2 teaspoons salt, or to taste
  • 1 teaspoon pepper, or to taste
  • Water, to cover

For the soup:

  • 2 to 3 pounds chicken meat (either from the broth or fresh)
  • 2 to 4 carrots, peeled and sliced
  • 2 to 4 celery stalks, sliced
  • 1/2 to 1 yellow onion, peeled and diced
  • 1 to 2 garlic cloves, peeled and minced (optional) 1 to 2 teaspoons salt, or to taste
  • 1 teaspoon black pepper, or to taste
  • Water, to cover
  • Optional ingredients for soup: 2 to 3 zucchini, spiralized 3 Yukon Gold potatoes, diced or 1 to 2 cups of dry rice or 1 to 2 cups of dry pasta (bow ties, rotini, egg noodles, etc.) or 1 to 2 cups of chopped greens (spinach, beet greens, kale, etc.) or Matzo balls or 1 to 2 teaspoons fresh dill, minced 1/2 teaspoon lemon juice

Place all of the ingredients for the broth in a large pot (or slow cooker, electric roaster, or pressure cooker). Bring to a boil, then turn the heat down to medium or medium low (you want it at a slight boil). Depending on your cooking method, let cook for 4 to 12 hours (you want everything cooked to absolute mush). Strain the broth from the solids, making sure to remove all bones.

Place the broth back in the pot. If you used whole pieces of chicken, separate the meat from the bones (once cooled enough to touch).

If you are going to can your chicken broth, you can evenly distribute your chicken meat between all of your jars and top with broth or just leave the meat out. Process in a pressure canner for the recommended pressure (and time) per your elevation. Remember that this broth can be used just like store-bought chicken broth. You do not want to over-season the broth prior to canning it to allow you the flexibility to use the broth however you wish.

Now, if you aren’t canning your broth, throw the rest of the ingredients in the broth, bring to a boil, then turn down to medium. Let it boil until everything is cooked. BAM! You have soup for days! 🙂

1972 Recipes, Dinner, Journal, Level 1, Levels 2 And Above, Lunch, Recipe, Soups

Atkins Matzoh Ball Soup

Matzoh Ball Soup
Serves 8
1 egg, separated
1 1/2 Tablespoons chicken fat (or butter if you can’t find it)
1.4 cup hot water or soup
1/4 teaspoon salt
3/4 cup crushed Baken-ets (pork rinds)
2 quarts chicken soup
Beat yolk of egg with softened chicken fat (or butter) until thick and well blended.
Pour into hot water and beat well.
Fold in salt and Baken-ets.
Beat egg white until stiff but not dry, and fold into pork rind mixture.
Chill for about 1 hour.
Heat 2 quarts chicken soup to boiling.
Wet hands with cold water, and shape mixture into medium-sized balls, about the diameter of a quarter.
Reduce heat, cover, simmer gently for 20 to 25 minutes, and serve.
Total Grams: Trace
From the Dr. Atkins’ Diet Revolution (1972)

Appetizers, Breakfast, Dinner, Level 1, Levels 2 And Above, Lunch, Recipe, Salads, Soups

Anyone Tried Kohlrabi?


I’ve seen it before but never really thought about it until I Googled “Kohlrabi nutrition”. A cup of kohlrabi has 37 calories, 8 grams of carbs and 4.9 grams of fiber! According to this small article, it is a cross between a turnip and cabbage. So, off to the net to search for ways to cook this thing. After what I found, I truly cannot wait to try it! I hope they still have some in the stores here!
The first link I came across was this one (well, the first one that I actually liked). Why did I like it? Because it states some basic information including “If the leaves attached to the kohlrabi bulb are fresh and green, they can be enjoyed as a cooked green. Wash the leaves and remove the ribs. Blanch in boiling water until just wilted, 3 to 5 minutes. Drain and squeeze excess water from leaves. Chop leaves, then saute in a little olive oil or butter. Season with salt and pepper. Add a splash of vinegar or squeeze of fresh lemon juice.” I LOVE that the whole plant can be eaten!
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Kohlrabi Homefries. To be honest, he had be at “fries”. I know these won’t taste like potatoes, but that is one of the things I miss the most (even more than bread). I’m not sure if using almond flour instead of the flour would give the same results but who needs flour? 🙂
Kohlrabi Homefries
1 1/2 to 2 pounds kohlrabi
1 tablespoon rice flour, chickpea flour or semolina (more as needed)
Salt to taste
2 to 4 tablespoons canola oil or grapeseed oil, as needed (NO CANOLA! I’d use lard or olive oil … whatever will produce a crispy fry)
Chili powder, ground cumin, curry powder or paprika to taste
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This one includes 5 basic ways to prepare kohlrabi (of course, don’t add anything high in carbs and you’ll be good):
http://www.thekitchn.com/top-five-ways-to-prepare-kohlr-60321
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Here, they discuss the plant itself (characteristics and how to grow it) but a recipe for savory pancakes. It includes 1/4 cup of flour but I would just substitute almond flour or 2 T of coconut flour.
4 small purple or green kohlrabi, peeled and trimmed of woody bits (see “Pro Tip” above)
1 small onion, very finely chopped or grated on the large holes of a box grater
1 small green chili, ribs and seeds removed, finely chopped or 1⁄4 teaspoon dried red pepper flakes (optional)
1 egg, lightly beaten
1⁄4 cup (or more) all-purpose flour
1⁄2 teaspoon ground coriander
1 tablespoon butter
2 tablespoons extra virgin olive oil
Salt and freshly ground pepper
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This one has too many recipe for me to list individually but my goodness! You have to check these out!
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And this final post sounds like me if I was a member of a CSA. She didn’t know what to do with some that showed up in her delivery, so she included some recipes for how she prepared it. This recipe (she included the link to this in her post) is EXACTLY what I was hoping to see:

http://www.jrorganicsfarm.com/blog/recipes/kohlrabi-gratin/

Kohlrabi Gratin
1 bunch kohlrabi
1 1/2 tbsp. fresh parsley
1/2 lemon
1 oz. butter
1/2 C cream
2 oz. Cheddar cheese
Sea Salt and fresh ground pepper

Dinner, Levels 2 And Above, Lunch, Recipe, Soups

Low Carb Zuppa Toscana Soup

I know.  Instead of binging on food, I’m binging on recipes!  Here’s another discovery. And it’s delicious!

http://www.nobunplease.com/zuppa-toscana-soup/
As always, please go to the above link for instructions.
2 cups chicken stock
1 quart water
1 pound Italian sausage ground
3 cups kale chopped
2 cups cauliflower riced
1 teaspoon crushed red pepper
1/4 cup butter
salt and pepper to taste (I like salty)

Fitness, Level 1, Levels 2 And Above, Recipe, Soups

Low Carb Chicken Broth

If you don’t know how to cook (or didn’t grow up with the “use everything more than once” principle) this recipe is for you.  Well, it’s not really a recipe.  It’s more like instructions.  I woke up with a chest cold (it’s been REALLY windy here lately so I was hoping it was allergies … nope!) and pulled a gallon Ziploc bag of this out of the freezer.  My favorite broth is to use the bones from a rotisserie chicken.  I don’t have to doctor up the broth so much that way.  Otherwise, when I de-bone the chicken thighs, I just throw the bones in the freezer (usually in sandwich bags) until I have enough to make a broth.  Now, I usually make enough for an army (well, almost).  I have a 10-quart stock pot I make my broth in.  I don’t add any veggies, since if I want to make soup with this I can always add veggies then (btw, kale is FANTASTIC in soup).  And the best thing about this over bouillon is the chicken fat is still in there.  Just season this with whatever you like (garlic, black pepper, red pepper flakes, turmeric, etc.).  I’ve gotten pretty lazy over the years, though.  I usually end up seasoning the broth with dried bouillon or paste soup base.  Just read your labels!  I have found too many paste soup bases that contain sugar.  The last time I was sick to my stomach, the only thing I needed was this (my usual before was saltines).  I just simmer until the water has reduced by at least 1/3, strain, then once cool, pour into gallon Ziploc freezer bags and toss in the freezer.
http://genaw.com/lowcarb/chicken_broth.html 

Dinner, Recipe, Soup, Soups

Ma’s Tortilla Soup

Last (but not least) for today: My mom’s tortilla soup.  This is so easy, inexpensive, and could be healthy (but wouldn’t be the same *grin*).  I have tried using store bought tortilla chips (both regular and baked) but they turn to mush too quickly.

Ma’s Tortilla Soup

  • 6 (or more) Corn Tortillas, cut into 8 triangles each
  • Oil
  • 1 can Campbell’s condensed Vegetable Beef soup (or your favorite vegetable beef soup … especially good with homemade vegetable beef or chicken soup)
  • 2 cans water
  • 1 cube chicken or beef bouillion (or 1 teaspoon soup base)
  • Grated cheese (we use a mix of Cheddar and Monterey Jack)
  • Flour tortillas (enough for 2 per person)

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In a sauce pan or pot, pour the soup and water.  Heat on medium.  Mix in bouillon (or soup base).  Continue to heat while you make the tortilla chips.

Heat about 1-inch of oil in a frying pan on medium.  When the oil is hot enough (it looks like it’s swirling and when you put a piece of tortilla into the oil, it immediately begins to cook), fry the tortilla triangles.  Do not over crowd the pan or the chips will not cook evenly (easier way?  Use a deep fat fryer).  Place 2 or 3 paper towels in a deep bowl, and place your cooked chips in the bowl to drain (salt now, if you wish, before they get cold).  Heat the flour tortillas.

Place the desired amount of tortilla chips in each bowl.  Pour soup over chips.  Sprinkle with shredded cheese.  Serve flour tortillas on the side (for dipping).

That’s it!  This recipe is so adaptable for any palette.  Vegans can use just vegetable soup and vegan cheese.  You can put salsa and sour cream on top of the cheese.  You can pour less broth into each bowl so it’s more like nachos.  This is especially good with chopped green onions sprinkled on top, also!