1 cup fresh squeezed orange juice (or in lieu of the orange juice & lime: sour orange)
1/2 cup fresh squeezed lime juice
5 oz yellow onion, 1/4″ diced
2 tbl garlic, minced
1/2 tsp cumin, ground
1 tbl oregano, fresh, chopped
1/2 tsp black pepper, ground
1 tsp salt
3 tbl cilantro, fresh, chopped
1 cup olive oil
Mix all ingredients. Pour mixture into a bowl or a plastic freezer bag with chicken. Set in refrigerator and allow marinade to soak in overnight. If grilling or roasting, you can use leftover marinade to baste the chicken. Make sure any marinade added during cooking gets throughly cooked. To avoid risk from bacteria, discard leftover marinade.
(If you prefer shortcuts, you can use Mojo Criollo by Goya, available in the Mexican section of your grocery store.)
1 gallon of chicken stock (skimmed and strained)
1 onion chopped
1 can of corn
1 medium butternut squash (cut up into quarters, seeds removed)
1/2 tsp oregano/basil (italian spice blend)
1/2 tsp black pepper
1/4 tsp salt
dash of Mrs.Dash
1/4 tsp tyme
Add all the above ingredients to boiling broth, simmer for 6 hours or thereabouts. After 1 hour remove the squash and carefully peel the rind from the meat with a fork. The squash meat will be soft and falling apart. You can mash it or leave it chunky and put it back into the soup. When the soup is almost done:
Add 2 cp (3 handfuls) of egg noodles
Simmer for 5 minutes then turn off the heat.
Add about a cup or more of Potato Flakes to thicken as desired.
Makes 10-12 servings
2 small-medium sized butternut squash
4 T. butter, softened
Dash of salt and pepper
Zest of 1 orange
3 T. honey
Pinch of cinnamon
Cut the squash into halves, lengthwise. Remove the seeds and rub half of the butter all over the insides. Add a dash of salt and pepper and bake (skin side down) at 350 degrees for 30-40 minutes, until tender.
When the squash is done, remove from oven and scoop out the insides (probably a good idea to let it cool a bit). Put in a bowl or food processor with the remaining ingredients and blend well.
Makes about 6 servings
Serving size 1/6 of prepared recipe
Fat 8 g.
Sat. Fat 0g.
Chol. 20 mg.
Sodium 79 mg.
Sugars 8 g.
Mediteranean Chicken Broth Soup with Tofu
1 medium onion chopped
1 Tbsp olive oil
1 Tbsp butter
2 carrots sliced
32 oz. chicken broth (unsalted)
2 cup water
1/2 tsp. Italian herbs (oregano, basil)
1/2 tsp. garlic powder
pinch (1/8 tsp.) salt
pinch of black pepper
1 cup of egg noodles
1 package of firm Tofu (12oz) cut into 1 inch squares
In a large saucepan, heat the olive oil, add the onions and carrots, saute until onions are slightly translucent
Add the butter, add the herbs, garlic, salt and pepper, stir
add the chicken broth, bring to a boil
when boiling add the noodles, cook for 5 minutes
add the tofu and turn off heat, cover for 2 minutes till tofu is warmed,
For lowfat: omit the butter and use skimmed broth.
Variation: leave out tofu and use more noodles for chicken noodle soup.
Omit noodles or add dried tomatoes.
Experiment using other spices such as ginger or curry (instead of the garlic and oregano) for a more asian flavor.
More recipes coming soon.