Luscious Fish Chowder
Turkey and Corn Chowder with Barley
Basic Vegetable Stock
These stock recipes, each of which make enough for two average soup recipes, can be made ahead and frozen. For convenience, cook them overnight in the slow cooker. If your slow cooker is not large enough to make a full batch, you can halve the recipes.
VEGAN FRIENDLY
MAKES ABOUT 12 CUPS (3 L) (1 cup/250 mL per serving)
•Large (minimum 6 quart) slow cooker
| 8 | carrots, scrubbed and coarsely chopped | 8 |
| 6 | stalks celery, coarsely chopped | 6 |
| 3 | onions, coarsely chopped | 3 |
| 3 | cloves garlic, coarsely chopped | 3 |
| 6 | sprigs parsley | 6 |
| 3 | bay leaves | 3 |
| 10 | black peppercorns | 10 |
| 1 tsp | dried thyme leaves | 5 mL |
| 12 cups | water | 3 L |
1.In slow cooker stoneware, combine carrots, celery, onions, garlic, parsley, bay leaves, peppercorns and water. Cover and cook on Low for 8 hours or on High for 4 hours.Strain and discard solids. Cover and refrigerate for up to 5 days or freeze in an airtight container.
Tip
To freeze stock, transfer to airtight containers in small, measured portions (2 cups/500 mL or 4 cups/1 L are handy), leaving at least 1-inch (2.5 cm) headspace for expansion. Refrigerate until chilled, cover and freeze for up to 3 months. Thaw in refrigerator or microwave before using.
Variation
Enhanced Vegetable Stock: To enhance 8 cups (2 L) Basic Vegetable Stock, combine in a large saucepan over medium heat with 2 carrots, peeled and coarsely chopped, 1 tbsp (15 mL) tomato paste, 1 tsp (5 mL) celery seeds, 1 tsp (5 mL) cracked black peppercorns, ½ tsp (2 mL) dried thyme leaves, 4 parsley sprigs, 1 bay leaf and 1 cup (250 mL) white wine. Bring to a boil. Reduce heat to low and simmer, covered, for 30 minutes, then strain and discard solids.
Mindful Morsels
Basic Vegetable Stock contains virtually no nutrients, so it counts as a Free Food/Extra. The advantage to making your own vegetable broth is to reduce your consumption of sodium. One cup (250 mL) of this broth, with no salt added, contains 0 mg of sodium. The same quantity of a purchased broth will likely contain 500 to 800 mg of sodium.
Homemade Chicken Stock
There’s nothing quite like the flavor of homemade chicken stock. It’s very easy to make — you can cook it overnight, strain it in the morning and refrigerate it during the day. By the time you return home, the fat will have congealed on top and you can skim it off.
MAKES ABOUT 12 CUPS (3 L) (1 cup/250 mL per serving)
•Large (minimum 6 quart) slow cooker
| 4 lbs | bone-in skin-on chicken parts (see Tip, below) | 2 kg |
| 3 | onions, coarsely chopped | 3 |
| 4 | carrots, scrubbed and coarsely chopped | 4 |
| 4 | stalks celery, coarsely chopped | 4 |
| 6 | sprigs parsley | 6 |
| 3 | bay leaves | 3 |
| 10 | black peppercorns | 10 |
| 1 tsp | dried thyme leaves | 5 mL |
| 12 cups | water | 3 L |
1.In slow cooker stoneware, combine chicken, onions, carrots, celery, parsley, bay leaves, peppercorns, thyme and water. Cover and cook on High for 8 hours. Strain into a large bowl, discarding solids. Refrigerate liquid until fat forms on surface, about 6 hours. Skim off fat. Cover and refrigerate for up to 5 days.
Tip
The more economical parts of the chicken, such as necks, backs and wings, make the best stock.
Stock and Broth
What’s the difference between stock and broth? The answer depends a lot on who you ask. Generally speaking, stock is prepared by simmering meat, fish or poultry (often just the bones) and/or vegetables, together with seasonings, for several hours. The stock is then strained off. Broth may be the liquid in which meat has been cooked, the clear portion of a soup with other ingredients or a soup on its own, usually with added seasonings.
In this book, “lower-salt chicken broth” and “lower-salt vegetable broth” refer to commercially prepared products, in cans (usually condensed, which need to be diluted) or cartons (ready-to-use). Look for a product with less than 600 mg of sodium per cup (250 mL). Typically, they will be labeled “reduced-salt” or “reduced-sodium,” but there are others that qualify. Use the sodium values on the Nutrition Facts panel to help you choose.
When Homemade Chicken Stock or Basic Vegetable Stock is called for, be sure to make it without salt.
South American Black Bean Soup
This mouthwatering combination of black beans, lime juice and cilantro with just a hint of hot pepper is one of my favorite one-dish meals. To jack up the heat, add a chopped jalapeño along with the cayenne. The flavor of this soup actually improves if it is allowed to sit overnight and then reheated. Garnish with finely chopped cilantro, light sour cream or salsa. One tablespoon (15 mL) of light sour cream is 1 Free Food/Extra, as is ¼ cup (50 mL) salsa.
MAKES 8 SERVINGS
•Works best in a large (minimum 5 quart) slow cooker
| 6 | slices bacon, chopped | 6 |
| 1 tbsp | olive oil | 15 mL |
| 2 | onions, finely chopped | 2 |
| 2 | stalks celery, finely chopped | 2 |
| 2 | carrots, peeled and finely chopped | 2 |
| 2 | cloves garlic, minced | 2 |
| 2 tbsp | cumin seeds, toasted and ground (see Tip, page 31) | 25 mL |
| 1 tbsp | dried oregano leaves | 15 mL |
| 1 tsp | dried thyme leaves | 5 mL |
| 1
|
