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WEDNESDAY March 10, 2004 - Subscribe - Contact Us - Rate Card - Place an Ad Valley&State Backpage O&E Sports Archives Classifieds Faith&Beliefs Obituaries Revels February 10, 2004 The Associated Press This Old-Fashioned Chicken Soup is lower in fat and sodium than many versions of this traditional comfort food, but it's still richly flavored. And it's still a tasty way to find help for getting through the cold and flu season. Low-fat comfort foods Makes 5 servings. Nutrition information per serving: 55 cal., less than 1 g fat (0 g saturated), 0 g carbo., 13 g pro., 0 g dietary fiber, 721 mg sodium. Ingredients Canola oil spray 2 skinless chicken breasts or 2 drumsticks (with bones), rinsed and dried 1 scrubbed turnip, cut into chunks 1 scrubbed parsnip, cut into chunks 1 scrubbed carrot, cut into chunks 1 medium onion (peeled), cut in half 6 to 8 whole peppercorns 4 to 6 whole cloves 2 peeled cloves garlic (or more, as desired) 1 teaspoon fresh (or 1/2 teaspoon dried) thyme, marjoram, or tarragon 1 large bay leaf 6 cups (about) fat-free, reduced-sodium chicken broth Salt and freshly ground black pepper, to taste Directions On a cutting board or other flat surface, mash garlic with the flat side of a large knife. Let garlic stand about 15 minutes while moving on to the next two steps. Coat the bottom of a large saucepan with canola oil spray. Heat pan over high heat until hot. Add turnip, parsnip, carrot and onion. Saute, stirring occasionally, until vegetables are lightly browned, adjusting heat as necessary to prevent burning. With a slotted spoon, transfer vegetables to a bowl or dish and set aside. Re-spray the bottom of the pan with canola oil. Heat on medium-high heat until hot. Add chicken and saute, turning occasionally, until lightly browned. Cover the pan, reduce heat to low and cook about 10 minutes. If making the soup stovetop, return vegetables to the pan. Add peppercorns, cloves, garlic, fresh or dried herb, bay leaf, a generous pinch of salt and enough broth to cover contents by about 2 inches. Cover the pan, bring mixture to a boil, remove lid and immediately reduce heat to a simmer. If using a slow cooker, transfer vegetables and chicken to the cooker. Add the seasonings and enough broth to cover contents by about 2 inches. Cover and cook on high to bring liquid to a boil, then lower heat so soup cooks at a simmer. (With either cooking method, do not allow soup to boil, which produces a "muddy" flavor and cloudy liquid.) While the soup is simmering, occasionally skim off the foam that accumulates on top of the broth. Cook soup, adjusting the heat so broth continues to simmer until chicken is tender and almost falling away from the bone, about 2 hours. (Slow cookers may require more time.) While the soup simmers, add more broth if the liquid no longer covers the chicken and vegetables. When the chicken is tender and soft, remove it with a slotted spoon to a large, flat baking dish. While chicken is cooling, strain broth through a large colander into a large pot. Discard vegetables and seasonings. Retain any loose pieces of chicken and return them to the soup. When chicken is cool enough to handle comfortably, use fingers or a knife to pull meat away from the bones. Discard bones. Return chicken to the soup. Heat soup until hot. Taste and adjust seasoning, adding more herbs, salt and freshly ground black pepper, if needed. If desired, cooked noodles or rice can be added to the soup. (Asian dried rice noodles only need soaking in hot water for a few minutes to reach tenderness.) DailyTidings.com Home Page Valley&State | Backpage | O&E | Sports | Archives | Weather | Classifieds Columnists | Faith&Beliefs | Obituaries | Revels | Subscribe | Contact Us Copyright 2004 Ashland Daily Tidings and Ottaway Newspapers All Rights Reserved Site Search: The new search is here! Click here for more information. .:Advertisements:. RESOURCES - ODOT Road Cams