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.
