Turkey Meatball 'Wonton' Soup with Bok Choy & Carrots

 Full credit for this delicious soup goes to the ADA's Diabetes Food Hub

A unique diabetes-friendly, Asian fusion recipe, this Turkey Meatball 'Wonton' Soup with Bok Choy & Carrots is a flavorful and hearty soup that combines tender turkey meatballs, fresh vegetables, and aromatic herbs. This balanced and satisfying dish is a delicious choice for lunch or dinner, and it's perfect for cool weather. With a rich, savory broth and an array of vibrant ingredients, it's a delightful meal that's sure to warm you up on chilly days.

Ingredients:

• 8 cups low sodium chicken broth
• 4 tsp toasted sesame oil
• 1.5 tbsp lower sodium soy sauce
• 2 tsp Thai style chili garlic sauce
• 1 tsp fish sauce
• 4 cloves garlic - smash-minced
• 1 tbsp fresh ginger paste
• 1 bunch fresh cilantro – minced (Omit or use parsley if not a cilantro fan)
• 1 bunch green onion (scallion) - minced
• 1 lb lean ground turkey
• 1 cup plain Panko bread crumbs
• 1 tsp lower sodium soy sauce
• 2 eggs
• 1/2 tsp Chinese five-spice powder
• 8 baby Bok choy - roots trimmed and roughly chopped
• 1 cup carrots – shredded

Heat a large pot over medium-high heat. Add broth, sesame oil, soy sauce, chili-garlic sauce, and fish sauce.

Add half of the garlic, ginger, cilantro, and green onions to the pot. Transfer remaining garlic, ginger, cilantro, and green onions to a medium bowl.

Add turkey, breadcrumbs, soy sauce, eggs, and 5 spice powder to the bowl. Mix with your hands until well combined.

Form rounded meatballs with a tablespoon measure and drop into the pot. Simmer for 5–6 minutes, until the meatballs are cooked through.

Add Bok choy and carrots to the pot and cook for another 4–5 minutes.

Blessed be… and happy cooking!

Reverse Engineered Montreal Steak Chicken... Soup

The original version of this chicken dish was not a soup at all and ended up way too spicy, having been modeled after a beef/venison version which is still available by clicking HERE. It has since been modified to tone down the heat and works quite well, allowing the chicken tender strips to shine instead of being overpowered by the heat of the seasoning. This soup version came about when warming up the leftovers. In an effort to mitigate the overwhelming power of the Montreal Steak seasoning, I mixed everything together and covered the blend with chicken broth before re-heating.

Sometimes I just get lucky. This soup made this foodie do a double-take so hard that I immediately decided it needed to be its own creation. The name says it all... Reverse Engineered! It's not a normal way of making soup... I know... but damn... it's so good I won't even try to change it to a more conventional soup process. Enjoy!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 1 tbsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use chicken low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Cover everything in chicken broth. The exact amount of broth is currently up to you as I've only done leftovers, so fill your pot until it... looks right! Bring to a simmer, stirring occasionally... serve and enjoy!!

Serves 4+

Blessed be... and happy cooking!

Weeknight Chicken Soup

Full credit for this recipe goes to the American Diabetes Association who posted it in their Diabetes Food Hub. It can be on a weeknight table in 30 minutes provided you have some pre-cooked chicken and barley. Enjoy!

Makes 8 one-cup servings

Ingredients:

• 2 tsp olive oil
• 1 medium yellow onion - diced
• 2 carrots - diced - amount per serving is okay even with cooked carrot's high GI
• 3 celery stalks - diced
• 16 oz white or baby portobello mushrooms - sliced
• 32 oz low sodium chicken broth
• 1 sprig fresh thyme
• 2 bay leaves
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup pre-cooked barley
• 2 cups pre-cooked chicken breast - shredded

Preparation:

Add oil to a soup pot over medium heat. Add onion, carrots, celery and mushrooms and saute for 5 minutes with some tossing.

Add broth, thyme, bay leaves, salt and pepper. Bring to a boil and reduce heat. Cover and simmer for 20 minutes.

Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Note:

Precooked barley can be stored in an airtight container in the fridge for up to seven days. Alternately you can freeze 1 cup servings in baggies for up to six months.

Cooked chicken can also be stored frozen for same time, but anything refrigerated should be used within 3-4 days.

 Blessed be...and happy cooking!

Chicken Meatball Soup

The original version of this soup was created with venison meatballs for a farewell dinner for one of my son's friends who was moving to Colorado. We had nine young adults at Sylvan Run for a day of sleigh riding fun celebrating friendship. Whenever I'm upstate it seems that my earthy side really comes out in my cooking. This hearty soup was consumed nearly to the last drop amidst a low rumble of oooos, ahhhhhs and OMGs that just made my heart soar.

This revised version features white meat chicken meatballs... the flavor pallet still rocks!

Ingredients:
· 2 lbs ground chicken breast
· 1 tbsp Penzey's Northwoods seasoning ( or similar earthy blend)
· 1 lge egg
· flavored breadcrumbs
· avocado oil
· 64+ oz chicken stock
· 16 oz pkg frozen baby lima beans
· 1 lge onion cut up
· 1 cup of baby carrots
· 2 zucchini cut up to bite size quarters
· 8 oz portobello mushrooms rinsed and cut in quarters
· 1/2 tsp black pepper
· 1/2 tsp oregano
· 1/2 tsp cumin
· 1 cup ditalini
· 1.5 cups cherry tomatoes
· 1 cup chopped fresh spinach

Preparation:
Place chop meat in a large mixing bowl. Mix in the beaten egg and the Northwoods seasoning along with enough breadcrumbs to be able to shape and roll 3/4" meat balls. Brown these in a large skillet or Dutch oven with a little avocado oil. Once browned on all sides, place the meat in a 7 qt crockpot.

Add the defrosted lima beans, onion, carrots, zucchini and mushrooms. Cover with broth (and water if needed) and stir in the black pepper, oregano and cumin.

Cook on high for 4 1/2 hours. Add chopped spinach, whole cherry tomatoes and ditalini and cook another 15-20 minutes or until pasta is soft.

Serve with some hot whole grain farm bread and shaved parmesan for those who like cheese on their soup.

Blessed be... and happy cooking!

Chicken Soup – Sylvan Run Style

This soup was born after I’d been sick for a day and needed something hearty to regain strength. Using whatever was in the house I came up with this flavorful lil beauty. I know these are not the healthiest choices, but sometime ya gotta do what ya gotta do! ;-)

Ingredients:

• 4-5 chicken thighs with skin
• 1 onion cut up
• Baby Portobello mushrooms
• 8 oz frozen baby lima beans
• a few carrot shavings (use your veggie peeler)
• 1 pkg chicken flavored ramen
• 1 egg
• Salt & pepper to taste

Preparation:
Boil the chicken in salted water (enough to cover the chicken) for 25 minutes, remove from water and set aside to cool. Add onion and sliced mushrooms to hot water and simmer 10-15 min til tender. Add the beaten egg via fork drizzle (egg drop). Add lima beans & carrots  and simmer another 10 minutes. During this time skin and shred the chicken. Add the ramen noodles to pot and after 3 min the seasoning packet. Add the chicken to the soup and season with fresh ground black pepper to taste. Simmer another 5 min and serve.

For those who like cheese, a dash of Pecorino Romano or parmesan is really tasty on top.