Sunday, December 19, 2010

My New Favorite Healthy Eating Cookbook

My sister introduced this to me. She was ailing (not from cancer), with no appetite - until someone made her something from this cookbook. Every recipe I've tried so far has, like she experienced, been chocker-block full of flavor.

Here is one mmmm recipe I made last week:

Chicken Vegetable Soup with Ginger Meatballs
Serves 4

1 pound ground organic dark-meat turkey or chicken (I used regular ground turkey and it was fine)
2 tsp grated fresh ginger
1 tsp minced garlic
1/4 cup fresh parsley, finely chopped
1/2 tsp sea salt
Pinch of cayenne
1 egg, beaten
1/3 cup uncooked white basmati or jasmine rice

2 TBS extra-virgin olive oil
1 yellow onion, diced small
Sea salt
1 large carrot, peeled and diced small
1 large celery stalk, diced small
2 cloves garlic, mined
1 tsp grated fresh ginger
8 cups Chicken magic Mineral Broth (page 55) - or store-bought organic chicken broth
1/2 cup fresh or frozen sweet peas
1/4 cup fresh parsley, finely chopped
1/4 cup fresh basil, finely chopped
1 lime, cut into quarters, for garnish

To make the meatballs:
Line a sheet pan with wax paper. Combine the turkey, ginger, garlic, parsley, salt, cayenne, egg, and rice in a bowl and mix with your hands or a spatula until well combined. Don't overwork the mixture or the meatballs will be tough.

Wet the palms of your hands so the mixture doesn't stick, roll it into 1-inch balls, and place them on the prepared pan.

To make the soup:
Heat the olive oil in a soup pot over medium heat, then add the onion and a pinch of salt and saute until translucent, about 4 minutes. Add the carrot, celery, garlic, ginger, and 1/4 tsp of salt and continue sauteing for about 3 minutes.

Pour in 1/2 cup of the broth to deglaze the pot and cook until the liquid is reduced by half. Add the remaining 7 1/2 cups broth and another 1/4 tsp of salt and bring to a boil. Lower the heat to maintain a vigorous simmer, then gently transfer half of the meatballs into the simmering broth. (Refrigerate or freeze the remainder to use later.) Cover and allow the meatballs to simmer for 15 minutes.

Add the peas and cook for 3 minutes more, then stir int he parsley and basil. Serve each bowl garnished with a wedge of lime.

Variation: If you aren't a pea person, use this recipe as an opportunity to get some dark leafy greens into your life. Simply replace the peas with 1 cup of baby spinach leaves.

Prep Time: 20 minutes Cook time: 35 minutes
Storage: Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 2 months

Per Serving: Calories: 210; Total Fat: 7 g; Carbs: 23g; Protein: 15g; Fiber: 3 g; Sodium: 380mg

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