Pam Chin-Lai, Certified Eating Disorder Registered Dietitian
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Mexican Chicken Soup

13/9/2018

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This authentic soup is full of fresh ingredients. It  involves a bit of chopping but is well worth the effort!
Ingredients:
2 chicken breast, bone-in
1 cup carrots, diced
1 cup sweet corn
1 cup diced tomatoes
1 jalepeno, diced
1 onion, diced
1 bunch cilantro
1 avocado
1 lime
queso fresco cheese
1 cup cooked rice
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Instructions:
1.  Boil chicken breast in a large pot until cooked (about 20 minutes), reserve the broth
2.  Let chicken cool and shred
3.  Add diced onion, carrots, jalapeño and tomatoes to the broth
4.  Bring to a simmer  until veggies are slightly tender
5.  Add shredded chicken (I add last so the chicken doesn't get rubbery)
6.  Season with salt and black pepper
7.  Place rice in serving bowls and ladle soup over the rice. Add avocado slices, tomatoes, cilantro and tomatoes
8.  Squeeze fresh lime over the soup and Enjoy!

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Chipotle Chicken Marinade

22/9/2016

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6 tbsps olive oil
2 tbsps honey
4 cloves garlic
5 chipotle chilies in adobo sauce
1/2 tsp cumin
1/2 tsp kosher salt
1/2 tsp black ground pepper
2 lbs chicken
Chop ingredients in a mini blender and marinate chicken for 2 hours or overnight. Grill or bake.
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Rich and Savory Risotto

22/9/2016

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Ingredients:
1/2 cup Arborio rice
¼ cup chopped onion
1 clove garlic, minced
1/8-1/4 cup dry white wine
¼ cup shredded Parmigiano cheese
1 Tablespoon olive oil
16 oz chicken broth


  1. Bring broth to a simmer in a medium saucepan over medium-high heat.
  2. Heat oil in skillet over medium heat. Add onions and cook, stirring occasionally until softened, about a minute. Add garlic and cook until fragrant, about 30 seconds. Add rice and stir until slightly brown.
  3. Stir ½ cup hot broth and wine into the rice. Cook, stirring continuously until the liquid has been absorbed. Continue to cook on medium heat, adding broth in ½ increments and the wine. The risotto is done when all of the broth and wine has been absorbed and the rice is creamy and just tender, 25-35 minutes total. Season with salt and pepper to taste. Sprinkle with Parmigiano cheese.
  4. Optional:  Stir in spinach leaves, sliced grape tomatoes or sautéed mushrooms at the end.
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