Meal in a Bowl Soup Recipe

Serves 4

 

Ingredients

Quantity Ingredient
1 lb. Ground Chicken
1/2 cup Breadcrumbs
1/4 cup Parmesan cheese, freshly grated
2 tbsp. Fresh parsley, finely chopped
1 tsp. Oregano, dried
1 tsp. Thyme, dried
1/2 tsp. Salt
3-1 litre boxes Low-sodium chicken broth
2-28 fl. oz. cans Tomatoes, diced, with juice from cans
8 Carrots, diced
5 Potatoes, peeled, diced
2 Onions, chopped
4 cloves Garlic, chopped
1 tsp. Oregano, dried
2 tsp. Thyme, dried
4 tsp. Parmesan cheese, freshly grated

 

Instructions

  1. Combine the first 7 ingredients in the list very well.
  2. With moistened hands, form 1″ diameter meatballs (chicken).
  3. In a large soup pot/Dutch oven, bring the broth to a boil.
  4. Drop meatballs into the broth and cook at medium high for 5 minutes.
  5. Add tomatoes, their juice, carrots, potatoes, onions, garlic, oregano and thyme.
  6. Lower heat to medium
  7. Simmer, uncovered, breaking up the tomatoes with the back of a spoon.  Simmer for about 45 minutes until meatballs are cooked through and the vegetables are tender.
  8. Season to taste with pepper and try not to use any salt.
  9. Serve in a deep soup bowl (helps keep it nice and hot) and just before serving, sprinkle a teaspoon of the grated cheese on top of each bowl.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars and cooking demonstrations, and is a sought-after contributor to health-related publications.

If you have nutrition question for our dietician, you can email Marsha here…

Do you have a heart healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Heart-Healthy Recipe: Squash Soup

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Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian). Marsha is Mike Salem’s sister and in addition to offering private nutrition counselling, Marsha provides group lectures, seminars, and cooking demonstrations, and is a sought-after contributor to health-related publications.

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Apple Cranberry Crisp Recipe

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Serves 6
Oven 375 Degrees

Ingredients

QuantityIngredient
1/2 cupDried cherries (or raisins if not available)
 Zest of 1 whole orange or lemon
1 cupSugar (or Splenda if desired)
1 tbsp.Flour
1/2 tsp.Ground ginger
1/4 tsp.Salt
3Granny Smith apples, large, peeled chopped (about 4 cups)
6-8 oz.Cranberries, fresh or frozen, cleaned, rinsed, drained
  
Topping 
1/2 cupPanko crumbs (Japanese breadcrumbs) – use regular if not available
2 tbsp.Brown sugar
1/4 tsp.Ground ginger
2 tbsp.Butter, melted

Instructions

  1. Preheat oven
  2. Prepare baking pan – use a 10″ quiche
  3. Soak the cherries/raisins if needed, in 1/2 cup warm water for 20 minutes, drain.  Combine them with the fruit zest in a small bowl.
  4. In a large bowl, mix together, sugar/Splenda, flour ginger and salt.
  5.  Into the bowl, stir in the apples, cranberries, and dried cherries/ currants and the zest.
  6. Turn this into the prepared baking pan.
  7. In a small bowl, mix together all the topping ingredients.
  8. Sprinkle over the top of the fruit
  9. Bake for 45 minutes until bubbly and many of the cranberries have popped.

Serve warm alone, or topped with 1/2 cup low-fat frozen yogurt.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).

If you have nutrition questions for our dietician, you can email Marsha here…

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com

Hearth-Health Recipe: Corn, Potato, and Shrimp Chowder

Number of servings: 4

QuantityIngredient
2 tsp.Vegetable oil
1Sweet onion, finely chopped
1 cloveGarlic, minced
1 tsp.Dried dill weed
Pepper 
1Potato, peeled, cut into ½ inch cubes
1 ½ cupsCorn kernels, fresh or frozen (thawed)
2 cupsWater
¼ cupAll-purpose flour
2 cups1% Milk
1 lbRaw medium size shrimp, shell off
1 tsp.Lemon zest, grated
3 tbsp.Lemon juice, fresh squeezed

Method

  1. In a large pot, heat oil over medium heat.
  2. Sautḗ onion, garlic and dill weed for about 5 minutes or until the onions are softened.
  3. Stir in potatoes, corn and water; bring to a boil over high heat.
  4. Cover, reduce heat to medium-low and simmer for 5-10 minutes or until the potatoes are almost tender.
  5. Increase heat to medium.
  6. Whisk flour into the milk and gradually stir this into the pot. Stir gently.
  7. Stir in shrimp. Simmer, uncovered and stirring gently but often for about 5 minutes – until the shrimp are firm and pink and the soup has thickened. – do not let this boil.
  8. Stir in lemon zest and juice.
  9. Season with pepper, to taste.

Recipes From Our Resident Expert, Marsha Rosen, RD
Here are some heart-healthy recipes provided by Marsha Rosen, RD (Registered Dietitian).

Do you have a heart-healthy recipe that you would like to share? Send your recipes to info@mikeynetwork.com