soup

Fee-fi-Pho-YUM!

Chicken, kale, Leftovers, Paleo, soup, Swiss chard, vegetables

I’ve wanted to lighten things up a bit this week, so I decided to try the Chicken Pho recipe out of my new favorite cookbook, Paleo By Season. Pho (actually pronounced “Fuh”) is a Vietnamese soup consisting of broth, herbs and meat. I’ve seen it served with noodles, but since I’m  trying to cut my carbohydrates, this recipe doesn’t include them.

The key to this dish is the delicious broth. I’m not asking you to make your own “stock” but take the time to make the pho broth below. The delicate flavors add a depth that you will surely miss if you skip that step. Plus, once the broth is prepared, this meal only takes 10 more minutes before it’s ready to serve.  IMG_0984

Trying out a new recipe also gave me the chance to buy some five-spice powder, which is a blend of anise, cloves, cinnamon, Sichuan peppers and fennel seeds. This spice combination is commonly used in Asian preparation, especially in Chinese cuisine. I’ve seen it referenced in recipes before and luckily it’s readily available at most grocery stores.

I used fresh Swiss chard (a leafy relative of spinach) in this perfect Paleo dish because it was on sale. You can use spinach or even kale, but due to kale’s toughness, you need to cook it longer. I think the Swiss chard is perfect because its flavor and texture are similar to that of bok choy.

I’m also using leftover pulled chicken from the night before. Although it didn’t meet my “Meatless Monday” goal, its simplicity is a nice way to start off the week. This soup makes me feel like I’m reversing some of my previous weekend fun (I’m glad you can’t see my recycling bin!), and it encourages me to eat light to feel light.

 

Pho Broth

Ingredients  IMG_0939

1 small yellow onion with only the outer skin removed, cut in half

1 (2-inch) piece of fresh ginger, unpeeled

1 tablespoon five-spice powder

1 jalapeno, halved and seeded

8 cups chicken broth

 

Cooking

Broil onion and ginger in either the oven, grill or toaster oven for 20 minutes, slightly charring them. You want to make sure the outside of the onion and ginger turn brown. Place them with the halved jalapeno and five-spice powder in a pot and cover with the chicken broth. Bring to a boil, reduce heat and simmer for 20 minutes. Remove the onion, jalapeno and ginger from the broth and discard. Use the broth immediately or cover for later.

IMG_0940           IMG_0944

 

Chicken Pho

Ingredients   IMG_0966

Pho broth (see above)

1-1/2 to 2 cups pulled chicken

1 cup thinly sliced carrots

1/2 cup thinly sliced radish

1 cup white or button mushrooms, quartered

2 cups Swiss chard, spine removed IMG_0957

1 teaspoon sesame oil

1 small jalapeno pepper, thinly sliced for garnish (optional)

1/2 cup cilantro leaves, for garnish (optional)

3 tablespoons green onions, thinly sliced for garnish (optional)

1 lime, cut into wedges

 

Cooking

Bring pho broth to a simmer over medium heat. Once it’s at a gentle simmer, add the carrots, radishes, mushrooms, and Swiss chard. Cook for 8 minutes. Stir in the sesame oil. Divide chicken among 4 bowls and top with broth and vegetables. Squeeze a wedge of lime over each bowl and use garnishes of your choice.

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Healthy Broccoli Cheese Soup

food, meal plans, soup, tips, vegetables

It’s cold outside today and after a trip to the grocery store I’ve decided on broccoli cheese soup for dinner. It meets all my criteria – it works for our family’s “Meatless Mondays,” and it’s peak broccoli season, which satisfies the Paleo challenge.IMG_9809

Many broccoli cheese soups feel so heavy that you’re left wondering if it was truly healthy. That’s a common theme in America: the idea that because it’s a vegetable it must be good for us. Ummm … not when you fry it or dump cheese all over it!

I promise this recipe is healthy and tasty. I use mostly chicken broth with only a half cup of 1% milk, and a good sharp cheddar cheese so that a little can go a long way. A few other tips include steaming all the vegetables and including some cauliflower to help thicken the soup. Cauliflower can often act as a starch, but without the carbs that come from potatoes. I’m not a big cornstarch fan so this soup’s heartiness truly comes from the vegetables.

I also have to consider my 3-year-old daughter’s dinner, and she won’t eat soup. I’ve decided to reserve some of the steamed broccoli for her, and throw together a quick cheese sandwich and some fruit. Dinner is done!

I’ve included ranges for this recipe’s ingredients because you may need to increase or decrease the amount based on your preference. I don’t believe in exact measurements (except for baking – that must be precise!). Many nights we open the refrigerator door and need to make the most of the ingredients on-hand. This broccoli soup consists of staples and can be thrown together within 30 minutes and serves four people.

Ingredients:IMG_9722
1/2 cup 1% milk
1/2 cup shredded sharp cheddar cheese
1-2 cups chicken broth
1/4 onion
2 garlic cloves
2 celery stalks
1-2 cups cauliflower
2-3 cups broccoli
1 chicken or vegetable bouillon cube
1 tsp of white pepper

Instructions:
Steam the onion, celery, cauliflower, garlic and broccoli together until tender, about 20 minutes. Reserve 1/2 cup of broccoli.
Place remaining steamed vegetables, chicken broth, and the bouillon cube in a pot and simmer for a few minutes.
Turn off heat and gradually stir in cheese, milk and white pepper.
Use a blender or hand immersion blender to puree until desired consistency. Then add the reserved broccoli and pulse until just combined.
Serve with garlic bread or side salad.