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"

RECIPE: From Hell's Kitchen

GREAT REVIEWS FRIED RICE

IN THE KNOW: before you start, make the rice or use those left overs.

2T vegetable oil
1T sesame oil
1 tsp grated fresh ginger
3 sliced cloves of garlic
3 cups cooked basmati rice
5 green onions cut diagonally into 1 inch pieces
1T low sodium soy sauce
2T sweet chili sauce

Heat non-stick wok. Add the oils. Add the ginger and garlic, stir for 1 minute or until fragrant. Add the cooked basmati rice and green onions. stir the rice until heated thru. Add the soy sauce and sweet chili sauce and stir fry until thoroughly mixed and hot.

CREDIT: Gordon Ramsay

COOK PERRY: 5 spoons out of 5
"I have made this rice so many times."

TIP ALERT: Cutting Tomato

MAKE IT EASY!

CUTTING TOMATO: use a serated knife to slice or dice a tomato.

TIP ALERT: Avocado ripe to eat

AVOCADOES are ripe when they change from green to black and when squeezed lightly will yield to the touch.

TIP ALERT: Fruit Salad

GET FRUITY! In a fruit salad grapes are one of the last fruits to get soggy.
Place an acid base fruit to prevent the salad from browning and allow the salad to last longer. My choice the grapefruit.
GIVE IT SOME SUGAR: add to entire salad, this will bring out some of the natural juice and flavor in every fruit.

TIP ALERT: Onion Presentation

MAKE IT LOOK GREAT! Cut green onions diagonally into 1 inch pieces, especially when using in fried rice or stir fries.

RECIPE: Sweet Potato and Vegetable Leek Soup

 2 tsp extra virgin olive oil
1 cup chopped onions
1/2 cup diced celery
3 garlic cloves sliced
1/2 tsp ground black pepper, divided
1/2 tsp sea salt, divided
8 cups low-sodium chicken broth
2 cups water
1/2 tsp dried oregano
4 cups chopped sweet potato
3 cups thinly chopped leeks (use the stalk, not the leaves)
1 heaping cup brussels sprouts (fressh or frozen)
2 tbsp chopped fresh Italian flat leaf parsley

1. On medium-high heat in a large non-stick skillet, pour oil and saute onions, celery, garlic and 1/4 tsp each of pepper and salt for about 6 minutes. Avoid browning ingredients.

2. Meanwhile, in a large pot add broth, water, oregano and sweet potatoes. Cover and bring to a boil.

3. Once boiling add sauteed vegetables, leeks, brussel sprouts, parsley and remaining pepper and salt. Cover and simmer for 25 minutes, until potatoes are very tender. remove pan from heat and partially mash potatoes.

CREDIT: Oxygen Magazine, Fall 2008

COOK PERRY: 4.5 spoons out of 5

RECIPE: Pan Fried Shrimp

1 LB peeled and de-veined raw shrimp
1/2 yellow onion, cut into 1/2 inch wedges
3 cloves garlic sliced
1 T butter
1/2 T olive oil

Melt butter in non-stick fry pan over med-high heat. Add 1/2 T olive oil. Sauté onions for 2 min until they start to soften, then add the garlic, stirring often so it won't burn. Add shrimp to pan abd turn after 1-2 minutes. Continue cooking until shrimp starts to curl and is opaque in colour (no longer translucent).

COOK PERRY: 4 spoons out of 5
"Pay attention to your shrimp so it does not become over cooked"