Asian Soba Noodle Soup with Lemongrass

IMG_1019Soba noodles are made out of buckwheat so they are high in fiber and are a good source of protein because they contain all eight essential amino acids.

Ingredients: 

IMG_1003

  • 5 oz. soba noodles
  • 1 large boneless, skinless chicken breast
  • 8 oz. (2 packages) shiitake mushrooms
  • 1 small yellow onion, chopped
  • 3 large carrots, chopped into small rounds
  • 2 stalks of green onions, chopped
  • 5 bok choy leaves
  • 3 stalks of lemongrass (bought at your local health food store), kitchen string to tie
  • 3 Tbsp. ginger, peeled & minced
  • 2 garlic cloves, minced
  • 2 Tbsp. soy sauce
  • 1/4 c. basil, chopped

Directions:

  1. Remove the hard outer shell of the lemongrass.  Cut into 2 inch-length pieces
  2. Press down with side of knife to open up the flavor.  Tie into a bundle with kitchen string IMG_1004
  3. Bring 5 c. water to a boil.  Chop the chicken into small cubes & add to the boiling water
  4. While the chicken is cooking bring 8 c. water to a boil in a different pot.
  5. Lower heat & add soba noodles, carrot, onion, green onion, garlic, ginger & lemon grass bundle
  6. Then chop the shiitake mushrooms & bok choy             IMG_1008
  7. Add the drained chicken, mushrooms, bok choy & soy sauce into the soup mixture IMG_1014
  8. Cook until soba noodles are done & bok choy is translucent

IMG_1018 Go here for my Hot & Sour Soup recipe

CCC Logo

Advertisements

Italian Turkey Meatball & Pappardelle Soup

IMG_0819

Homemade turkey meatballs are so simple to make and they are delicious in this healthy Italian soup

Ingredients: Yields about 8 (2c.) servings

IMG_0796

  • About 1 & 1/2 lbs. ground turkey
  • About 8 oz. pappardelle pasta
  • 1/2 c. Parsley
  • 1/2 Yellow onion
  • 3 Shallots
  • 2 Cloves of garlic
  • 1 & 1/2 c. Kale
  • 1 beaten egg white
  • 3 Tbsp. chicken bouillon
  • 2 Tbsp. Thyme
  • 1  tsp. Italian seasoning
  • 1 Tbsp. Extra virgin olive oil
  • Pinch of salt & pepper to taste

Directions: 

  1. Finely chop the parsley & dice the yellow onion IMG_0799
  2. Saute the onion until translucent & lightly browned

    IMG_0721

    (I didn’t saute the onions for the first time I made this soup & I would have much rather had them sauteed)

  3. In a large bowl, combine turkey, egg white, sauteed onion, parsley,  salt & 1 Tbsp. thymeIMG_0800
  4. Roll turkey mixture into bite-sized meatballs.  Place in large pan coated with olive oilIMG_0801
  5. Saute until browned on sides and cooked through yet still juicy.  Set aside.  IMG_0806
  6. Mince the shallot & garlic.  Saute in a soup pot with a little olive oil until lightly brownedIMG_0810
  7. Bring 8 c. of water to a boil
  8. Add chicken bouillon, thyme, Italian seasoning & cracked black pepper IMG_0816
  9. Add pappardelle pasta. Cook on medium-high until cooked al dente (still firm) about 20 min IMG_0817
  10. Add kale & turkey meatballs.  Cook until kale is wilted
  11. Serve & enjoy

IMG_0821

I normally steer clear from all white carbs, however, I will occasionally make an exception for the pappardelle pasta.  It has such a great texture and is perfect for this healthy Italian-style soup.

Final-CCC-Logo-2

Hot & Sour Soup

IMG_0793

I probably crave Chinese food more than any other type of food.  It is my kind of comfort food so I’m excited to bring a healthy rendition of Hot & Sour soup to the menu!

I never attempt to cook traditional Chinese food because usually the ingredients must be bought from an Asian market, and there isn’t one near me.  However, the ingredients for this healthy Hot & Sour soup can be bought at any grocery store.

Ingredients: Yields about 8 (2 c. servings)

IMG_0769

  • 2 Tbsp. Chicken bouillon
  • 6 oz. Shiitake mushrooms
  • 3/4  Yellow onion
  • 1 & 1/2 Tbsp. Grated ginger
  • 1 package firm/extra firm tofu
  • 2 Carrots
  • 2 Green onions or scallions
  • 2 eggs + 2 egg whites
  • 5 Tbsp. Low-sodium soy sauce
  • 2 Tbsp. Red wine vinegar
  • 2 Tbsp. Rice vinegar
  • 1 & 1/2 tsp. sesame oil
  • Cayenne pepper to taste (for spiciness)
  • Ground black pepper to taste

Directions: 

  1. Slice the mushrooms &  yellow onion.  I never chop the stems off the mushrooms IMG_0770
  2. In a medium soup pot, saute the mushrooms & onion with sesame oil until slightly brown IMG_0775
  3. Add 8 cups of water into the pot and bring to a boil
  4. Grate the ginger.  First shave off the outer skin with a carrot shredder then grate the ginger on a cheese grater.   Thinly chop the green onions/scallions.  Shred the carrotsIMG_0778
  5. Turn down heat. Add chicken bouillon to the broth then add carrots, scallions, & ginger IMG_0780
  6. Add the soy sauce, red wine vinegar, rice vinegar, cayenne, and pepper.
  7. Beat the eggs & egg whites together.  Slowly pour the egg into the soup IMG_0782
  8. Chop the tofu into cubes and add to the soup.  Continue cooking until tofu is heated.

IMG_0790

This dish does not contain corn starch which is what makes the soup thick in a Chinese restaurant.  Without it, the soup is healthier and it turned out to taste very similar to the traditional Hot & Sour soup without the thick consistency.  The tofu and egg adds protein which makes this meal more filling.  Enjoy!

Final-CCC-Logo-2

Healthy Chunky Vegetable & Beef Stew

photo 3-1

Stew is the perfect comforting winter meal and it can easily be made healthy by packing in the veggies!

Ingredients: Yields about 8 (1 & 1/2c.) servings

  • 1 ribeye steak (I like to use a flavorful cut of meat and just cut off all the fat I can see)
  • 1 can of corn
  • 1 (8oz.) package of mushrooms; sliced
  • 1 small yellow onion; diced
  • 1 & 1/2 c. green beans; cut in half
  • 4 celery stalks; chopped
  • 3 large carrots; chopped
  • 4 baby red potatoes
  • 1 packet of Knorr stew seasoning
  • 1 Tbsp. Extra virgin olive oil

Directions: 

  1. Microwave the red potatoes for about 3 minutes, or until they are soft enough to cut into
  2. While the potatoes are cooking, bring 6 cups of water to a boil and stir in the packet of seasoning
  3. Dice the potato into small cubes
  4. Add the potato, celery, carrots, green beans & corn into the broth.  Turn the heat down to medium
  5. While the veggies are cooking with the broth, coat a large pan with olive oil and saute the yellow onion & mushrooms until lightly browned
  6. Add with the onion & mushrooms in with rest of the vegetables and broth.  Turn the head down to medium-low
  7. Remove the fat off the steak and cut it into small cubes
  8. Saute the steak on medium-high until both sides are browned and it is still pink and tender on the inside
  9. Make sure the carrots, celery, and green beans are no longer crunchy.  Then, add the steak in with the rest of the ingredients
  10. Add more water if necessary (for a more “brothy” soup)

Serve & enjoy this comforting meal packed with veggies & protein!

I have made two kinds of stew within a matter of 3 weeks because I was craving it so much.  This stew has kale instead of green beans

This is a different variation of stew made with kale instead of green beans

I have made two kinds of stew within 3 weeks because I couldn’t stop craving it during a period of rainy weather here on the central coast of California!  Experiment with different variations of stew using different vegetables each time.

Final-CCC-Logo-2

Creamy Broccoli & Cannellini Bean Soup

IMG_0729

This recipe requires a powerful blender or a food processor.  I love soups and after much research over many months to find a blender that can puree soups, I decided to invest in a Vitamix.  So far, it is doing exactly what I need it to and much more!   Another option I have heard works well is a Cuisinart immersion blender which you can purchase for around $30.

Ingredients: Yields about 6, 1 cup servings 

IMG_0714

  • 1 Head of broccoli
  • 1 (15oz.) can of cannellini beans (white kidney beans); drained
  • 3 c. vegetable broth
  • 1 medium yellow onion
  • 1 small garlic clove
  • 1 Tbsp. Extra virgin olive oil
  • Topping: Toasted pine nuts
  • Optional topping: Shredded cheddar cheese
  • Sea salt & pepper to taste

Directions:

  1. Cut the broccoli into florets and slice the stem into pieces IMG_0725
  2. Steam broccoli in a large bowl filled with 1 c. of water & microwave for about 3 & 1/2 min.IMG_0722
  3. Dice the yellow onion & mince the clove of garlic IMG_0716
  4. Lightly coat a medium pan with olive oil.  Saute the onion & garlic until lightly browned IMG_0721
  5. Add the broccoli, drained cannellini beans, onion, garlic & vegetable broth into a blender (or if you have a food processor, add everything except for the vegetable broth to puree) IMG_0727
  6. Blend until pureed & smooth.  Add more or less vegetable broth to make it more liquid or thick IMG_0728
  7. Toast pine nuts in small pan (without oil) until lightlybrowned on each sideIMG_0717
  8. Heat 1 serving of the broccoli soup mixture on stovetop
  9. Serve & top with toasted pine nuts and shredded cheese

IMG_0731

I have been trying to focus on fun ways to get more veggies into the diet because that is the element of nutrition that Americans are lacking the most.  Soups are a delicious way to eat your vegetables and there are endless combinations to experiment with.

Final-CCC-Logo-2

Chicken, Kale & Mushroom Soup

Happy New Year!

NYE 2

Try not to get too caught up in overwhelming new years resolutions.  Instead, try making short term goals to work towards.  For your nutrition & fitness goals, Carly’sCleanCuisine recipes & tips are a great resource

I usually use a chicken bouillon for the base of my soup, but this time I found a miso soup base. Kale tastes great in soups and adding it will get your dark green veggies into your diet!  I always like to make enough soup to have leftovers for the week, that way, I don’t have to cook that meal for the whole week.

Ingredients: Makes 8 (2 cup) servings

IMG_4136

  • A base for the soup: Chicken Bouillon or Miso soup broth
  • 2 chicken breasts
  • 1 8oz package of mushrooms
  • 8 kale leaves
  • 2 stalks of leeks
  • 2 green onions
  • 3 celery stalks
  • Optional, for a more hearty soup: 1 c. cooked brown rice

Directions:

  1. In a large pot, boil water on high on the stove, add in 3 & 1/2 Tbsp. of chicken bouillon
  2. While water is boiling, cut up chicken and add in, turn down to medium-high.  Cook for about 15 min.
  3. While the chicken is cooking, slice the leek in half lengthwise & chop into thin piecesIMG_4137IMG_4139
  4. Chop up all the rest of the veggies: Mushrooms, kale, celery & green onions IMG_4140 IMG_4144
  5. Add the vegetables in with the chicken & broth.  Turn the stove down to medium IMG_4146
  6. Instead of adding brown rice to the soup, I like to cook it on the side so that I can add it in whenever I feel like I need a more hearty soup
  7. Let simmer for about 10 min. Then serve!

IMG_4148

Let the soup cool down for about a half an hour to an hour.  Then, divide the remainder of the soup into tupperware bowls and store in the fridge.

IMG_4151

I love soup because it’s a great way to get your veggies & protein into your diet and still fill you up.

Abundant Food for an Abundant Lifeheart-iconCarly

Healthy Leftover Thanksgiving Turkey Soup Recipe

I hope you all had an amazing Thanksgiving full of family and friends! An idea for your turkey leftovers:  Make a soup!

Click HERE for the full recipe

You can make it with whatever ingredients you like but here’s what’s in mine:

IMG_4136
I usually use a chicken bouillon for the base of my soup, but this time I found a miso soup base. Kale tastes great in soups an adding it will get your dark green veggies into your diet!

Directions:

  1. While water is boiling with bouillon, cut up your turkey and all your veggies to be added inIMG_4144
  2. Add the turkey and all the veggies into the broth and simmer on medium heat IMG_4146
  3. Simmer until veggies are tender & chicken is cooked

Enjoy your turkey leftovers in a creative way!
The full recipe will be coming within the next week (I’m working off my phone right now as I am not at home), but this will give you enough to go off of so that you can prepare your Thanksgiving turkey leftovers!

Click HERE for the full recipe

Abundant Food for an Abundant Lifeheart-iconCarly