From Mama's Table to Mine (5 page)
Read From Mama's Table to Mine Online
Authors: Bobby Deen
The Son’s Chicken Noodle Soup
I swear that my Mama’s chicken noodle soup could knock a cold out of you in two spoonfuls. Her homemade chicken broth is sensational, but it’s a little time consuming for midweek. When I feel a cold coming on, I whip up this quick version of Mama’s soup, using a good-quality low-sodium chicken broth from the market. I’ve added fresh oregano and lemon zest to my soup to give it a fresh, bright flavor.
Makes 12 cups / Serves 10
Makes 12 cups / Serves 10
2 tablespoons olive oil
3 medium carrots, cut into ¼-inch slices (about 2 cups)
2 large celery stalks, cut into ¼-inch slices (about 2 cups)
1 medium onion, coarsely chopped
1 garlic clove, finely chopped
8 cups low-sodium chicken broth
1 tablespoon coarsely chopped fresh oregano or dill (optional)
2 bay leaves
Freshly ground black pepper to taste
1 pound boneless, skinless chicken breasts, cut into ½-inch pieces
1 teaspoon grated lemon zest
4 ounces medium egg noodles
¼ cup grated Parmesan cheese
¼ cup coarsely chopped fresh parsley
1.
In a large soup pot, heat the oil over medium-high heat. Add the carrots, celery, and onions and cook, stirring occasionally, until the onion is softened, 5 to 7 minutes. Add the garlic and cook for 30 seconds. Add the chicken broth, oregano, bay leaves, and pepper. Bring to a gentle boil and cook until the carrots are easily pierced with a fork, 2 to 3 minutes. Add the chicken and lemon zest and return to a boil. Add the noodles and cook until the noodles are tender, about 7 minutes.
In a large soup pot, heat the oil over medium-high heat. Add the carrots, celery, and onions and cook, stirring occasionally, until the onion is softened, 5 to 7 minutes. Add the garlic and cook for 30 seconds. Add the chicken broth, oregano, bay leaves, and pepper. Bring to a gentle boil and cook until the carrots are easily pierced with a fork, 2 to 3 minutes. Add the chicken and lemon zest and return to a boil. Add the noodles and cook until the noodles are tender, about 7 minutes.
2.
Stir in the Parmesan and parsley, and ladle into bowls.
Stir in the Parmesan and parsley, and ladle into bowls.
BREAKIN’ IT DOWN
Before: 22g fat, 421 calories
After: 6g fat, 162 calories
After: 6g fat, 162 calories
16g protein | 14g carbohydrate | 1g fiber | 255mg sodium
Quick Freeze
I make fast work of cutting up the chicken for this soup by placing it in the freezer for about 20 minutes before I take a knife to it. That way it doesn’t slip around on the cutting board and I can make nice clean cuts.
Secret Ingredient Butternut Squash Soup
This sweet, savory, velvety soup is special enough to serve right alongside a holiday dinner. But it’s healthy enough to serve every day. By adding tofu, I’ve managed to up the ante on the protein count. And that’s exactly what I need after an intense workout. But, if it’s all the same to you, I’m going to keep the tofu thing from the guys at the gym.
Makes 11 cups / Serves 6 to 8
Makes 11 cups / Serves 6 to 8
1 tablespoon olive oil
1 tablespoon unsalted butter
1 medium onion, coarsely chopped
1 medium butternut squash, peeled, seeded, and cut into 1-inch chunks (3 cups)
1 medium apple, peeled, cored, and coarsely chopped
5 cups low-sodium chicken broth
¼ teaspoon dried thyme
1 container (14 ounces) soft tofu, drained
Freshly ground black pepper
2% Greek yogurt, for serving
Ground cinnamon, for serving
1.
In a medium pot, heat the oil and butter over medium heat. Add the onions and cook until softened, about 5 minutes. Add the squash, apples, chicken broth, and thyme. Then add the tofu, breaking it into pieces with a wooden spoon. Bring to a boil, then lower the heat and let the soup simmer, partially covered, until the squash is very soft, about 20 minutes.
In a medium pot, heat the oil and butter over medium heat. Add the onions and cook until softened, about 5 minutes. Add the squash, apples, chicken broth, and thyme. Then add the tofu, breaking it into pieces with a wooden spoon. Bring to a boil, then lower the heat and let the soup simmer, partially covered, until the squash is very soft, about 20 minutes.
2.
Puree the soup using a blender, food processor, or immersion blender. If necessary, return the soup to the pot to warm up and season to taste with pepper. Serve with a healthy dollop of yogurt and sprinkle on a little cinnamon.
Puree the soup using a blender, food processor, or immersion blender. If necessary, return the soup to the pot to warm up and season to taste with pepper. Serve with a healthy dollop of yogurt and sprinkle on a little cinnamon.
BREAKIN’ IT DOWN
Before: 14g fat, 266 calories
After: 7g fat, 141 calories
After: 7g fat, 141 calories
8g protein | 14g carbohydrate | 2g fiber | 60mg sodium
Nutritional count based on 7 servings; does not include Greek yogurt for serving
Refuel the Body
You know those post-workout energy drinks that are out there on the market shelves? They basically contain a ton of protein and carbohydrates that are great to get back into your body immediately after a workout. Post-workout is the best time to load up on protein and carbs because your body sends them to your muscles instead of storing it in your fat reserves. Well, guess what? This soup is another version of an energy drink. Spoon this up after your workout and you’ll get all the same benefits along with your lunch.
Oyster Stew
I know oysters are the food of love, so you’d think this would be the official soup of Valentine’s Day. But in my house when I was growing up, this is the soup we’d enjoy on Thanksgiving. It’s an old New Orleans tradition to have this soup on Thanksgiving Day, and the soup is a silky, salty, briny knockout. Here’s something you can really be thankful for: My oyster stew has only 233 calories and 8 grams of fat. Amen to that.
Makes 6 cups / Serves 4
Makes 6 cups / Serves 4
1 tablespoon unsalted butter
¼ cup coarsely chopped scallions (white and light green parts only)
12 ounces shucked raw oysters, with their liquor (juices)
3 cups fat-free half-and-half (or use low-fat; optional)
⅛ teaspoon salt
Pinch of cayenne pepper
Freshly ground black pepper to taste
1 cup oyster crackers
1.
In a medium pot, melt the butter over medium heat. Add the scallions and cook until softened. Stir in the oysters with their liquor, the half-and-half, salt, cayenne, and black pepper. Simmer over low heat until the edges of the oysters begin to curl and the mixture is hot, but not boiling, about 3 minutes.
In a medium pot, melt the butter over medium heat. Add the scallions and cook until softened. Stir in the oysters with their liquor, the half-and-half, salt, cayenne, and black pepper. Simmer over low heat until the edges of the oysters begin to curl and the mixture is hot, but not boiling, about 3 minutes.
2.
Ladle the soup into four bowls and spoon ¼ cup of the crackers on top of each serving.
Ladle the soup into four bowls and spoon ¼ cup of the crackers on top of each serving.
BREAKIN’ IT DOWN
Before: 19g fat, 316 calories
After: 8g fat, 233 calories
After: 8g fat, 233 calories
11g protein | 28g carbohydrate | .5g fiber | 544mg sodium
Runnin’ on Empty
Want to stock your pantry with the right foods? Take my advice. Never go to the supermarket on an empty stomach. Food shopping when you’re hungry leads to all sorts of impulse buys. And I can guarantee they won’t be healthy. So, treat yourself to a satisfying meal first. Then work it off by pushing that shopping cart around.
Broccoli Cheese Soup
Broccoli and Cheddar cheese is one of those pairings that was made in heaven. They taste so darn good together. When I was young, pairing them up was the only way my Mama got me to eat my broccoli. These days I enjoy the combo in a hearty, warming soup that’s positively brimming over with melted, gooey cheese.
Makes 8 cups / Serves 4
Makes 8 cups / Serves 4
2 teaspoons olive oil
1 medium onion, finely chopped
3 tablespoons all-purpose flour
½ teaspoon garlic powder
¼ teaspoon salt
3 cups low-sodium chicken broth
6 cups broccoli florets
1 cup 2% milk
1¼ cups grated low-fat sharp Cheddar cheese
Freshly ground black pepper to taste
1.
In a large pot, heat the oil over medium heat. Add the onions and cook, stirring, until soft, about 5 minutes. Stir in the flour, garlic powder, and salt and cook for 2 minutes.
In a large pot, heat the oil over medium heat. Add the onions and cook, stirring, until soft, about 5 minutes. Stir in the flour, garlic powder, and salt and cook for 2 minutes.
2.
Slowly whisk in the chicken broth and simmer the liquid until it thickens slightly. Add the broccoli and cook until tender, 7 to 10 minutes.
Slowly whisk in the chicken broth and simmer the liquid until it thickens slightly. Add the broccoli and cook until tender, 7 to 10 minutes.
3.
Remove the soup from the heat and puree using a blender, food processor, or immersion blender. If necessary, return the soup to the pot and heat over medium heat. Whisk in the milk, 1 cup of the Cheddar, and the pepper. Ladle the soup into serving bowls and sprinkle each with 1 tablespoon of the remaining cheese.
Remove the soup from the heat and puree using a blender, food processor, or immersion blender. If necessary, return the soup to the pot and heat over medium heat. Whisk in the milk, 1 cup of the Cheddar, and the pepper. Ladle the soup into serving bowls and sprinkle each with 1 tablespoon of the remaining cheese.
BREAKIN’ IT DOWN
Before: 19g fat, 309 calories
After: 8g fat, 245 calories
After: 8g fat, 245 calories
20g protein | 28g carbohydrate | 7g fiber | 529mg sodium
Flour Power
The flour in this recipe helps to thicken up the soup nicely. Just make sure you cook the flour off for a couple minutes before you add the broth. By cooking your flour off, your soup won’t end up tasting of raw flour.
Jack’s Corn Chowder
When my nephew Jack was a toddler, we sure had our challenges getting him to eat the right foods. My Mama was constantly whipping up new recipes to get him to eat more vegetables. This one sure did the trick. Jack fell head over heels for her corn chowder, and so it was only right to name it after him. My version of Jack’s chowder is fantastically thick and creamy. And it doesn’t contain a lick of cream! I can get away with using only milk because the pureed potatoes provide a great no-fat thickener.
Makes 6 cups / Serves 6
Makes 6 cups / Serves 6
1 tablespoon low-calorie butter substitute spread
½ cup finely chopped onions
½ cup finely chopped carrots
¼ cup finely chopped celery
1 garlic clove, finely chopped
3 cups fresh or frozen corn kernels
2 cups low-sodium chicken broth
1 small potato, peeled and cut into chunks
1½ cups whole milk
Pinch of nutmeg, preferably freshly grated
White pepper to taste
1.
In a medium pot, melt the butter substitute over medium heat. Add the onions, carrots, and celery and cook, stirring frequently, until the onions are softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds. Add the corn and chicken broth and bring to a boil over medium-high heat. Lower the heat and simmer for 10 minutes.
In a medium pot, melt the butter substitute over medium heat. Add the onions, carrots, and celery and cook, stirring frequently, until the onions are softened, 3 to 5 minutes. Add the garlic and cook for 30 seconds. Add the corn and chicken broth and bring to a boil over medium-high heat. Lower the heat and simmer for 10 minutes.
2.
Remove 1 cup of the soup and puree in a blender or food processor; return the pureed soup to the pot.
Remove 1 cup of the soup and puree in a blender or food processor; return the pureed soup to the pot.
3.
Meanwhile, in a small saucepan, cover the potatoes with cold salted water. Bring to a boil over medium-high heat and cook until the potatoes are easily pierced with a fork, about 20 minutes. Drain and place in a blender or food processor. Add the milk and puree until smooth.
Meanwhile, in a small saucepan, cover the potatoes with cold salted water. Bring to a boil over medium-high heat and cook until the potatoes are easily pierced with a fork, about 20 minutes. Drain and place in a blender or food processor. Add the milk and puree until smooth.
4.
Add the potato mixture to the soup and season with nutmeg and pepper.
Add the potato mixture to the soup and season with nutmeg and pepper.
BREAKIN’ IT DOWN
Before: 13g fat, 255 calories
After: 2g fat, 131 calories
After: 2g fat, 131 calories
6g protein | 25g carbohydrate | 3g fiber | 178mg sodium
For the Grown-ups
If I’m not making this soup for my nephews, I like to throw a jalapeño in there for an extra kick. Jalapeño goes great with potato and really cuts through the creamy texture to add another level of flavor.
French Onion Soup
This onion soup may have come to us from the French, but my version puts a little Georgia spin on it. The Vidalia onions make this soup sweet and mellow and oh so delicious.
Makes 6 cups / Serves 4
Makes 6 cups / Serves 4
2 large Vidalia or other sweet onions
2 teaspoons unsalted butter
1 teaspoon sugar
½ teaspoon salt
3 cups low-sodium beef broth
¼ cup dry red wine
1 teaspoon dried thyme
4 thin slices whole-wheat baguette, toasted
4 ounces grated low-fat Swiss cheese (1 cup)
Freshly ground black pepper to taste
1.
Thinly slice one of the onions; finely chop the second. In a medium pot, melt the butter over medium heat. Add the sliced onions, sugar, and ¼ teaspoon of the salt. Cover and cook until almost soft, about 10 minutes. Add the chopped onions, increase the heat to medium-high, cover, and cook until the onions are well caramelized, 10 to 15 minutes more.
Thinly slice one of the onions; finely chop the second. In a medium pot, melt the butter over medium heat. Add the sliced onions, sugar, and ¼ teaspoon of the salt. Cover and cook until almost soft, about 10 minutes. Add the chopped onions, increase the heat to medium-high, cover, and cook until the onions are well caramelized, 10 to 15 minutes more.
2.
Stir the beef broth, red wine, thyme, and the remaining ¼ teaspoon salt into the pot. Simmer gently for 10 minutes.
Stir the beef broth, red wine, thyme, and the remaining ¼ teaspoon salt into the pot. Simmer gently for 10 minutes.
3.
Preheat the broiler.
Preheat the broiler.
4.
Ladle the soup into four heatproof bowls. Float 1 baguette slice in each bowl and sprinkle the cheese over the top. Cook under the broiler until the cheese is golden and bubbling, about 5 minutes. Season to taste with pepper.
Ladle the soup into four heatproof bowls. Float 1 baguette slice in each bowl and sprinkle the cheese over the top. Cook under the broiler until the cheese is golden and bubbling, about 5 minutes. Season to taste with pepper.
BREAKIN’ IT DOWN
Before: 16g fat, 270 calories
After: 5g fat, 192 calories
After: 5g fat, 192 calories
14g protein | 10g carbohydrate | 1g fiber | 490mg sodium
Add a Side Salad
Turn this soup into a satisfying meal by pairing it up with a green salad. Grab one of those bags of prewashed mixed baby lettuce leaves and shake up a dressing of whole-grain mustard, white wine vinegar, and a little olive oil. Bon appétit!
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