Although it’s warmer outside and soup might not sound so appealing, many of us will find ourselves suffering from allergies or the next round of viruses floating around.
I know for me personally I was knocked down hard from allergies this past week and now my son is dealing with his asthma.
So I decided it was time to bring out the big guns. Bone broth and herbs.
Bone broth is good for healing of the gut, provides natural collagen for our skin, nails, hair and joints. It also provides gelatin which helps our bones move without grinding together, it provides a cushion in between our joints.
Bone broth is overall healing for our entire body.
I added Oregano not only for taste but for its health benefits as well. Oregano is great for helping with inflammation and upper respiratory infections.
Thyme is great for treating bronchitis and sore throats.
Sage is amazing for reducing inflammation in our body and boosting the immune system.
Lemon is a great source of Vitamin C and helps to treat throat infections.
While I made this soup geared toward our upper respiratory allergies, it would be helpful with so many other ailments like the flu, digestive problems, or overall just feeling like crap.
So let’s do this and get to feeling better!
Healing Chicken Soup
A soup with real health benefits!
In a large stock pot on med-high heat, add bone broth, water, and chicken. Boil for about 20-30 minutes until chicken is done.
Take chicken out of pot and shred with a fork.
Add carrots, celery, salt, pepper, oregano, thyme, and sage to the stock pot and simmer for about 10 -15 minutes until carrots and celery are cooked.
Add shredded chicken back to the stock pot and squeeze half a lemon into the broth.
Stir and taste to see if you need additional salt.
You can add onion and garlic if you choose. I didn't not because they don't agree with me.
We paired the soup with a little wild rice.
Many stores are carrying bone broth now, but you can make your own very easily, see recipe here.
While I was away last week in New Jersey, my friend Candace and I were in our hotel room watching a little TV. I hardly ever watch TV but have decided I should watch cooking shows a little more often because it fuels my ideas for healthy hacks on recipes!
We were watching The Rachel Ray show and she did a spin on Gremolata (parsley, lemon zest and garlic). Instead of garlic, she used walnuts and this got me thinking how delicious it would be to take a version of this and add to a shrimp and veggie noodle dish.
Now you might think OMG there’s butter and wine in this dish, is that healthy? My answer is YES, butter is a nice choice for a saturated fat, plus we will be matching it up with some monounsaturated fat – olive oil. The key is to balance out your fats throughout the day.
There is wine but it will cook down and in the scheme of the dish, it’s not a big deal. It adds flavor and satisfaction.
Let’s talk about the rutabaga right quick and why I chose it for the veggie noodle. One medium rutabaga has approximately 33 grams of carbs, 9 grams of fiber and 4 grams of protein and you ready for this….. 160% of Vitamin C!!
We are using 1 rutabaga for this dish split between 2 people, so this is a lower carb option compared to regular pasta. The texture is great too as a replacement for pasta!
So here is what I have come up with for this week’s healthy hack.
Sautéed Shrimp with Lemon Butter Wine Sauce and Veggie Noodles
Sauteed Shrimp in a #SAS (simple and satisfying) sauce tossed with Rutabaga spiralized noodles.
Heat oven to 400F
Place pine nuts on small baking sheet and toast for 8-10 minutes until slightly golden. Check often as your oven might bake quicker.
Wash and dry parsley and chop about 1 tbs
In a small bowl toss toasted pine nuts, lemon zest and parley and set a side for later
Place a large nonstick pan on the burner over medium heat. Add in extra virgin olive oil.
Once the oil is heated add rutabaga noodles and cook for about 10 minutes, tossing every couple of minutes until half way cooked through, then transfer to baking sheet and bake for another 10-15 minutes until done. (You want the noodles to be done but not soggy, think the texture of pasta for doneness.)
While noodles are baking, add shrimp to heated pan and season with salt, pepper and garlic powder.
Cook shrimp for about 3-4 minutes per side until cooked all the way through and shrimp has a nice pink color. Once cooked remove from pan, place on a plate and set aside.
In the pan, carefully add in wine and butter, scraping the bits from the bottom of the pan to develop a nice flavor. Add in lemon juice, a pinch of salt and pepper and reduce sauce for about 5 minutes.
Remove pan from the heat and add back in shrimp and noodles. Toss to combine the sauce evenly.
Plate up your dish and top with gremolata and freshly grated parmigiano reggiano cheese
If you love garlic, you can add chopped or minced garlic and cook up for a couple of minutes before adding wine to the pan. I love garlic but it does not like me so much!
You can substitute any veggie you love for the noodles, potatoes, parsnips or zucchini would work well too. If using zucchini, I would just saute in the pan and not bake in oven.
I am so excited to share this recipe!! I have been hacking my way through different traditional recipes using yogurt and this one turned out so awesome!!
You know that want to lick the plate good?
I really love the yogurt that I use as it has really good strains of live culture probiotics and it is very mild in flavor. I use the brand White Mountain, but you can use any plain Greek yogurt if this brand is not available to you.
Soooo….. Let’s get started!
Healthy Hack - Chicken Piccata
A healthy hack on a traditional recipe! I used the brand White Mountain Bulgarian Probiotic Yogurt, but if this is not available look for a full-fat Greek Yogurt with live cultures in the ingredient label.
On a cutting board slice chicken breasts in half lengthwise (or buy thin cut breasts) and season with salt, pepper and garlic powder.
Zest the lemon and then cut in half and set aside
On medium heat, place large pan on burner and heat olive oil, once oil is heated add in chicken, turn chicken every 5 minutes for 25 minutes until they are cooked through and nicely browned. Remove chicken from the pan.
Add in wine, capers and lemon zest. Use a spatula to scrape the bits off the bottom of the pan. This will add a lot of flavor to the sauce.
Reduce wine to half the amount and turn off the heat
Add a couple of drops of lemon juice
Add in a pinch salt, pepper and garlic powder and stir to combine – taste to see if you need more seasonings.
Pairings: You could pair this dish with pasta, veggie noodles of your choice or roasted potatoes and a nice salad.
In the featured picture, we used spiralized potatoes tossed with olive oil, salt, and pepper, baked in the oven for about 30 minutes or until tender.