RECIPE: Fat Burning Soup Extreme Soup Diet

IN THE KNOW: have left over turkey or chicken breast use it to your benefit.

2 Tbs extra virgin olive oil
2 large white onions very thinly sliced
1 1/2 cups of cooked chicken breast or turkey breast, diced
1 large carrot shredded
3 large garlic cloves sliced
1 jalapeno pepper with seeds, minced
2 tsp minced thyme or oregano (or 1 tsp dried thyme or oregano)
8 cups fat-free natural chicken broth
1 (15-oz) can black beans, drained
6 packed cups fresh baby spinach leaves
1 large tomato, diced
salt and pepper to taste
grated parmesan cheese to taste
fresh lemon juice (optional)

DIRECTIONS:
*Heat oil in a large stockpot over medium heat. Add onions, stirring occasionally, for 10 minutes. Until onions are lightly browned. Add carrots, garlic, jalapeno and (oregano or thyme), cook another 2 minutes. Stir in broth and increase heat to high. bring to a boil.
*Add beans, spinach, tomato, and cooked chicken. Bring back to boil, then turn off the heat. Add salt and pepper to taste.
*Sprinkle each serving with 1 Tbs parmesan cheese with a squirt of fresh lemon.

Servings = 7
Calories = 270
Protein = 27g
Fat = 8g (2g saturated)
Trans Fat = 0g
Chol = 65mg
Carbs = 20g
Sodium = 880mg
Fiber = 6g
Sugar = 6g

CREDIT: Woman's World 2/23/09

IN PHOTO: I like my vegetables larger, carrots, tomato and chicken for a full spoon everytime.

COOK PERRY: 5 spoons out of 5
"This is my favorite health soup, because it works!"

TIP ALERT: Never burn the shrimp again

IN THE KNOW: when frying shrimp always add 1/2 T olive oil to the butter to prevent it from browning.

COOK PERRY: 5 spoons out of 5

RECIPE: Sliced Apples that last hours

 

IN THE KNOW: To have those apple slices last, keep slices in a container with a little orange juice.

1 Apple Sliced
Orange juice
Container with lid

COOK PERRY: 5 spoons out of 5

RECIPE: Tartar Sauce

IN THE KNOW: tartar sauce is great with fish.

1/2 cup light or regular mayo
2 tsp green relish
salt and pepper to taste

mix together and refrigerate.

COOK PERRY: 3.5 spoons out of 5

RECIPE: Fish.Yam.Zucchini

FISH TEMPURA
IN PHOTO: Fish is pickerel (1 pound used)

IN THE KNOW: treat each vegetable in the same directions. Size of vegetable piece varies the time it will take to cook.

2 tbsp + 3/4 cup all purpose flour
1 egg yolk
1 cup ice water
vegetable oil for deep-frying

DIRECTIONS:
*make a batter by beating together the egg yolk and water in a bowl. Sieve in the remaining 3/4 cup flour and mix well.
*Dip each piece of fish into batter shake of excess.
*Heat oil in a wok to 350F (180C) lower fish a few pieces at a time and cook for 2-4 minutes. (I have a splatter screen to place over wok so i do not get oil splashing on myself) Using a slotted spoon, lift them out carefully and drain on paper towels.
If they are brown and crispy they are done.

IN PHOTO: I use sweet potatoes (yam) and zucchini. Sprinkle salt and pepper to taste.

CREDIT: Asian Delights, cookbook Tormont

COOK PERRY: 5 spoons out of 5

TIP ALERT: Garlic Breath and Garlic Hands

YIKES GARLIC BREATH!
KITCHEN SOLUTION: chew on a sprig of parsley.

SMELLY HANDS!
KITCHEN SOLUTION: rub your hands on any stainless steel product with water.
I use the kitchen sink.

RECIPE: Creamy Ceaser Salad

IN THE KNOW: this creamy dressing can stay in the fridge for 1 week!

1 cup mayonnaise
3 T milk
2 tsp malt vinegar
1/2 tsp sugar
1 tsp garlic powder or 2 garlic cloves minced
3T freshly grated parmesan cheese
1 tsp anchovy paste

mix all together and let sit in fridge 1 day before using to allow flavors to blend well.

CREDIT: The Winnipeg Free Press

IN PHOTO: I serve with sliced red onions, tomato, cucumbers, crunchy croutons, crisp romaine and extra parmesan.

COOK PERRY: 5 spoons out of 5
"Everyone who has tried this goes for seconds"