recipe

Gluten-Free Chicken Soup with Dumplings

This easy lunch or dinner recipe fills tummies with goodness and warmth.

Ingredients

Soup

1/2 yellow onion
1 chicken breast per person, frozen is OK
2 1/2 cups chicken broth or chicken bone broth (we use organic, no salt added)
1 cup diced carrots and celery (we like small carrot sticks)
1 teaspoon salt
1/2 teaspoon pepper
2 sprigs fresh parsley
1 cup plain almond milk (or your favorite milk)
3 tablespoons cornstarch

Dumplings

3/4 cup Bobs Red Mill Gluten Free biscuit & baking mix
1/3 cup plain almond milk
2 tablespoons butter, melted
1 egg

Directions

  • Place half of an onion in the bottom of a soup pot and set on stove, at medium-high heat.
  • Add chicken broth, chicken, vegetables, salt, and pepper and begin to lightly boil. 
  • In a small bowl, mix 1 cup milk and the cornstarch with wire whisk until smooth; stir into chicken mixture. Heat just to boiling. 
  • Remove chicken breast from pot to a plate or cutting board and dice or shred. Return chicken to pot. Add parsley.
  • In a small bowl, stir dumpling ingredients with fork until blended. Gently drop dough by 8-10 rounded spoonfuls onto boiling chicken mixture. (There is no need to refrigerate the batter first.)
  • Reduce heat to low. Cook uncovered 10 minutes. 
  • Cover and cook 15 minutes longer.
  • Serve hot, with additional salt and pepper to taste.

Easy Spanish Rice with Ground Turkey

Finding that balance between healthy and comfort food
with this great tasting dish!

Ingredients

  • 1 TB extra virgin olive oil
  • 1/2 medium onion, chopped
  • 1 pound ground turkey
  • 1 TB garlic
  • 1 medium green pepper, diced small
  • 1 cup chicken broth + 1 cup water, or 2 cups water
  • 8 oz tomato sauce
  • 1 cup uncooked long grain rice
  • 2 tablespoons Worcestershire sauce
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon dried thyme
  • 4-6 saffron threads
  • 1/8 teaspoon cayenne pepper, optional
  • Black pepper to taste

Directions

  • In a skillet, heat olive oil over medium heat.
  • Add the chopped onion and begin to brown.
  • When onion is translucent, add the ground turkey, garlic and green pepper. Cook until meat is brown and vegetables are tender.
  • Add all of the remaining ingredients and bring to a boil.
  • Reduce heat to simmer, cover. Cook until rice is tender, about 25 minutes. Check after 20 minutes to be sure rice is not stuck to bottom of pan/more water is needed.

Turkey Sausage Pasta Sauce, Low Points

I did not grow up eating sausage, and the first time I ate Italian Sausage as an adult I did not like it. Trial and error taught me that I don’t like fennel seed.

When I started Weight Watchers (now called simply WW), one of the members @dhallakx7 made a cookbook of low point recipes. This means they are lower in fats and sugars and higher in protein. He made a low fat sausage by using ground turkey instead of pork. I took his recipe a step further by using ground turkey breast (zero points on WW Freestyle) and of course I left out the fennel seed. I made a few other small changes…

I added my turkey “sausage” to a pasta sauce and it’s delicious! Here’s how you can make this low point recipe at home:

ground turkey sausageSausage Ingredients:

  • 1 lb ground turkey breast
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 TB plan, fat free Greek Yogurt
  • 1 tsp dried Italian herbs
  • 1/2 tsp dried basil
  • 1 TB dried oregano
  • 1/4 tsp salt
  • 1/4 tsp fresh ground pepper
  • 2 TB beef broth
  • 3/4 tsp paprika
  • 1 1/2 TB red wine vinegar
  • 1/4 tsp red pepper flakes (optional)

Sausage Instructions:

  • Heat a large skillet on medium heat and add turkey.
  • Stir together all the other ingredients.
  • As turkey begins to cook (it will turn from pink to white) stir in all other ingredients.
  • Continue cooking and stirring, breaking up the meat with a spatula as you go.

Sauce Ingredients:

  • 1 TB olive oil
  • 1/2 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 (16 ounce) can chopped tomatoes (mine were stewed in Italian spices)
  • 1 (15 ounce) can canned tomato sauce (mine was no salt added)
  • 1 tsp salt
  • 1/4 tsp ground black pepper
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 bay leaf
  • Your homemade turkey sausage
  • Red wine, optional

pasta with sausage sauceSauce Instructions:

  • In the large skillet from the sausage, heat olive oil, garlic and onion over medium heat approx. five minutes.
  • Pour in tomatoes and tomato sauce. Mix in salt, ground black pepper, basil, oregano, bay leaf and cooked sausage. Simmer uncovered for 45 minutes, stirring occasionally.
  • Remove bay leaf from sauce before serving. If you have the points available, stir in about 2 oz. red wine. I used pinot noir.
  • Spoon cooked sauce over hot pasta (sprinkle with grated parmesan cheese if you have the points available) and enjoy!

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