Week of January 26, 2003

Making Homemade Chicken Stock

• The key to making good soup is the stock. Once you have a well-made stock, making good soup is easy. Then all you have to do is add some chicken, noodles, rice, or vegetables, and you're all done.
• Start by placing vegetables like onions and celery and your herbs in the pot and put the chicken pieces on top. Start with cold water. Pouring hot water over the chicken will release protein and make the stock cloudy.
• Use just enough water to cover the chicken. Excess water dilutes the stock's flavor. As soon as the chicken comes to a boil, immediately reduce to a simmer. As the chicken cooks, it releases fat and protein, which float to the surface. If the stock boils, the fat and protein are churned into it and make it greasy and cloudy. To collect the fat that floats to the top as the chicken cooks, skim every 30 minutes or so with a spoon or a ladle. Or refrigerate the stock for 8 hours or overnight, and scoop off the congealed fat with a large spoon.
• Cook starchy foods like potatoes, noodles, rice, and matzo balls in water rather than the stock and add to your soup base just to warm before serving. This keeps the stock clear so it does not become muddy.
• Because the stock concentrates during cooking, don't add salt to the stock. Add what you need to the final soup recipe so you can control the saltiness.

Week of January 19, 2003
Ever hear of Tzatziki? Serve this with warm pita triangles or as a dressing for pita sandwiches. Tzatziki is good for you and you won't even miss the mayo.

1 cup low fat plain yogurt
1/4 cup chopped green onions
3 tablespoons fresh mint, chopped
1 garlic clove, peeled and minced
1 cup peeled, seeded and chopped cucumber
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper

Combine all in a small bowl and refrigerate for at least one hour before serving.

For each 3 tablespoon serving: 15 calories, 0.2g fat, 1.5g protein, 2.4g carbohydrate, 0.2g fiber, 0.6mg cholesterol, 90.1mg sodium

Week of January 12, 2003
Plan meals and menus in advance. You will avoid impulsive choices. Plan weekly menus on the weekend when you are in less of a hurry. Buy the ingredients you need ahead of time. Make a casserole and a pot of soup on Sunday for later in the week and freeze it. Planning ahead makes weekday meals less hurried and you will not make the wrong selections.

Week of January 5, 2003
Take advantage of what is available fresh at this time of year! You won't believe the how sweet roasting makes vegetables when the sugars caramelize.

Roasted Asparagus Spears

Serves 6 to 8
The tips of roasted asparagus should be just crisp and the stalks starting to turn a golden brown.

2 bunches thin asparagus, ends trimmed
Olive Oil Cooking Spray
1 teaspoon salt
1/2 teaspoon freshly ground pepper

Preheat oven to 425°. Spread out asparagus spears in a large shallow nonstick roasting pan. Lightly spray with olive oil cooking spray; sprinkle with salt and pepper. Lightly toss make sure seasoning and oil are coated on asparagus.

Roast in oven until spears are just tender. Cooking time will depend on thickness of asparagus, about 10 minutes for medium-thick asparagus. Very thin asparagus will take much less time; thicker stalks will take more. Turn spears halfway through cooking time. Serve with your favorite entree.