SublimeCJ

ALMOST FAT-FREE CHICKEN BROTH

Chicken broth forms the base of many soups and dishes. You can also use it to saute vegetables in place of oil or butter. By making your own slow-cooked broth, you have a low-salt, very low-fat ingredient ready to add savor to your favorite dishes. This is a must make recipie for new post ops on a liquid diet.
add savor to your favorite dishes. This is a must make recipe fnr new post-ops nn liq,uid diet!

3-pound chicken, cut up
6 cups water
1onion, cut in half and stuck with 2 cloves
1 Carrot, cut in half
1 stalk celery (with leaves), cut in half
2 bay leaves 3 sprigs parsley
]/2 teaspoon dried basil or thyme.

Bring chicken pieces and water to a boil in a large soup pot. Reduce heat; skim off any pieces that come to, the surface. Add remaining ingredients. Simmer gently, uncovered, two hours.

Strain broth through a sieve. Discard vegetables. Refrigerate chicken for use in sandwiches or another recipe. Let broth cool to lukewarm then refrigerate several hours.. Skim off all fat before using. This is 100% better than canned broth any day!'

Makes about three cups. Per serving: .04 gram fat, 36 calories.

************************************************** ***************************

CLAM CHOWDER

2 cups potatoes, cubed (treat meal. Remember potatoes are starch)
1 cup chopped onions & 1/2 cup chopped celery
1/2 cup chopped pepper & 1 cup chopped carrots
3-6.5 oz: cans clams, undrained
2 cups tomatoes, chopped
2 cups chicken or vegetable broth
1 cup water
1-cup clamato or V8 juice
1/2 cup chopped spinach
1/4 cup fresh parsley
1 tsp. Dried oregano
1 tsp. Dried basil
1/8 tsp. hot pepper or Tabasco sauce, or to taste

In a saucepan, over medium heat, saute first 5 ingredients in 1/8 cup of broth, adding more broth as needed to prevent sticking, until vegetables are crisp-tender, about 4 minutes. Add remaining ingredients. Bring to a boil. Reduce heat and simmer about 1O minutes.

Per Serving: Serves 10: Calories: 87 Protein: 21g Fat: O.3g