Chix Soup +++

Chicken soup is still my panacea. 

So even though yesterday's weather seemed more like summer rather than winter, (which by the way, is the season we are still technically in) I thought I'd post about a soup I recently made.  I took a basic chicken soup recipe and turned it into chix soup plus, because, why not make it a bit more nutritious?

It's quick and easy, and you don't need to make your own chicken stock, which I often dread.

chix soup +++

serves 6 to 8

Ingredients:

1 pound skinless, boneless chicken breasts

2.5 tablespoons olive oil

1 medium-sized onion

3-4 cloves garlic, diced

3 celery stalks, chopped

1 pound sweet potatoes, peeled and chopped

3 cups kale, roughly chopped

10 grape tomatoes, halved

2 tablespoons apple cider vinegar

3 cups low-sodium chicken broth

3 cups water

Sea salt and pepper

Directions:

1. Season chicken breasts with salt and pepper.  In soup pot, heat olive oil over medium-high heat and cook chicken through about 4 minutes per side until golden brown.  Remove chicken and set aside for later.

2. Add celery, garlic, and onion to the pot and cook until tender, about 7-8 minutes.

3. Pour in the apple cider vinegar and then add the sweet potatoes, kale, tomatoes, chicken broth, and water.  Bring to a boil and then reduce heat to simmer for 20 minutes.

4. Tear chicken with hands for a pulled effect.  Stir chicken into the pot to heat it for a few minutes.

5. Serve and enjoy :)

An Easy Dinner Tonight

I've been trying new recipes and getting more adventurous with different foods, but let's be serious, sometimes you just want a simple tasty meal.
Here's an easy dinner loaded with nutrients: baked lemon chicken, baked sweet potatoes, and a green vegetable.

Baked lemon chicken - 

I tend to only buy antibiotic-free organic skinless chicken breasts.  I bought a some chicken at Trader Joe's the other day, and the package came with three decent sized chicken breasts for around $7.50.  

Add a drizzle of olive oil over each one.  Season both sides with pepper, dried basil and fresh pressed garlic.  Or, you can add any herbs or spices you'd like.  Then cover the chicken with sliced lemons.  I tried using some lime slices too.  I also squeezed some fresh lemon juice over the tops of the chicken.  Bake for 30 mins at 350 degrees.

Add herbs and spices first then cover with lemon slices

Bake for 30 minutes at 350 degrees

Baked sweet potatoes - 

One of natures most nutrient dense foods.  I prefer smaller-sized sweet potatoes for some reason, and I at least always make sure to buy the same sized ones so they bake evenly together.  Wash them thoroughly and stab 'em all over with a fork.  Wrap each one in tin foil and place on baking sheet; they tend to drip.  Bake for 45 minutes at 400 degrees.  Or, if you're cooking them at the same time as the chicken...put the sweet potatoes in first for 30 mins at 415 degrees.  Then, when you add the chicken, lower the oven temp to 350, and continue baking the potatoes for another 30 mins alongside the chicken.

I usually just cut the potato in half, sprinkle a little cinnamon over the top, and eat it right out the skin as is.  No need for any butter since sweet potatoes already have so much flavor.  The cinnamon is a nice touch, and it adds some extra antioxidants to your meal.  I don't eat the skin.

Hot potato!

Nutrients in
Sweet Potato
1.00 cup, baked (114.00 grams)

Nutrient%Daily Value

vitamin A438.1%

vitamin C37.2%

manganese28.4%

vitamin B6 (pyridoxine)16.5%

tryptophan15.6%

potassium15.4%

dietary fiber15%

vitamin B5 (pantothenic acid)10.1%

copper9%

vitamin B3 (niacin)8.5%

Calories (102)5%

Green vegetable - 

The easiest one to make, I think, is simply steamed broccoli.  Wash and trim broccoli and steam for 5 minutes.  No more, no less.  The broccoli will be just tender enough and it will retain all of it's nutrients (which can normally get lost in the water when boiled or steamed for too long).  Squeeze a lemon wedge over the broccoli right before serving.

Other simple green veggies to make could be sauteed kale or chard.  Washed and remove thick stems and tear off smaller leaves.  Throw the leaves into a large skillet with a few tablespoons of water and cover.  Cook the greens down a bit.  You can add a little olive oil and fresh garlic if you'd like.  Also, red chili flakes add a nice kick.  A squeeze of lemon is nice over these greens too, when serving.

Or, you could always make a quick garden salad with spinach or baby romaine salad greens tossed with a little flavored vinegar.  

Chard: just took the cover off, after cooking for about 5 mins covered

Chard and garlic being cooked down for a few more minutes uncovered

Kale Chips

Eat your greens!

Instead of reaching for a bag of potato chips next time you want a snack, how about making your own kale chips?  They are surprisingly delicious and have an unique crunchy-and-dissolving texture that I love.

• Go to your local farmer's market and buy a bundle of fresh kale.
• Tear the leaves into small pieces and wash thoroughly.
• Toss with olive oil, sea salt, and pepper.  I tried adding some fresh chopped garlic in the most recent time I made the kale chips and it was a nice savory touch, however, the garlic didn't brown as nicely as I wanted.  I'll give it another try though.
• Spread out on a baking sheet.

• Heat oven to 300 degrees and bake for 20 - 30 minutes.

• I usually take 'em out and place 'em in a dish lined with a paper towel to soak up some of the excess olive oil.  
• Enjoy your tasty snack while still warm or wait for them to cool down completely.