My Chicken Soup


Posted by Jennifer (The RD) on January 16, 2012

This is the soup I made for Jennifer when she was sick.  🙂


3 quarts water

1/4 cup Better than Bouillon chicken soup base

1/2 of a Rotisserie chicken, cooked and shredded, but leave the drumstick intact

2 tsp. grated ginger

1 TB fresh rosemary, removed from stem and washed

1 cup cilantro (remove the large part of the stem with no leaves), chop loosely after measuring

1/2 orange bell pepper, sliced

1/2 green bell pepper, sliced

1/2 red bell pepper, sliced

3/4 cup carrots, cut into coin sized pieces

8 baby red rose potatoes, washed and quartered

1/4 tsp freshly ground pepper


Pour water into a soup pot and add the soup base, ginger, rosemary, shredded chicken, and drumstick.  Simmer, uncovered for 30-45 minutes or until it looks like the chicken is ready to fall off of the drumstick.

Remove the meat from the drumstick and add it back to the soup.  Discard the bone.

Add the rest of the vegetables and ground pepper and simmer for another 30 minutes, or until the vegetables are done.

 ♥ ♥

Sweet and Sour Chicken

Posted by Jennifer (the RD) on October 24, 2012

This is a recipe that comes from the website, .  It is kidney and diabetes friendly, but is also good for the general public since it is low fat and low salt. We are having a hawaiian celebration for out patients tomorrow and are serving this dish.  It smells heavenly when you are preparing it!

Serving size:  1 cup plus ½ cup rice


One 8 ounce can juice packed pineapple chunks

1 pound boneless, skinless chicken breasts

1 cup reduced sodium chicken broth

¼ cup apple cider vinegar

¼ cup brown sugar

2 teaspoons reduced sodium soy sauce

½ teaspoon garlic, chopped

1 cup celery, sliced

1 small onion, diced

1 green pepper, sliced

3 tablespoons cornstarch

¼ cup water

2 ½ cups cooked rice



  •   Drain pineapple, reserving the juice
  •   Cut chicken into bite size pieces and place in a saucepan
  •   Add reserved pineapple juice, broth, vinegar, brown sugar, soy sauce and garlic.
  •   Cover and simmer over low heat for 15 minutes
  •   Add vegetables and pineapple.  Cook 10 minutes, stirring occasionally
  •  Combine cornstarch and water.  Gradually stir into hot mixture.  Continue to cook until thickened, stirring constantly
  •  Serve over white rice (can be served with brown rice if you do not have kidney disease)

* This recipe counts as 3 meat, 2 starch, ½ vegetable – low potassium, ½ fruit – low potassium

♥ ♥ 

Foodie Friends Friday What's cooking, love?

Cheesy Chicken Mexican Bake

Posted by Jennifer (the student) on September 6, 2012

At my house, we love Mexican food but I always feel like I eat to many carbohydrates whenever we have Mexican. Between the chips, tortillas and rice it is sometimes too much. This recipe is a result of my love of the Mexican flavors and trying to reduce the amount of carbs. This dish is so simple and I think it is very tasty and satisfying.


  • 1 TBSP olive oil
  • 2 red or green bell peppers, chopped
  • ½ onion, diced (I like the sweet onions)
  • 3 cups cooked shredded chicken (I often used a rotisserie chicken from the market)
  • 4 oz can diced green chiles
  • ½ cup salsa verde
  • 3 cups of shredded cheese (sharp cheddar or Monterey jack or a combination)
  • salt and pepper
  • spray olive oil


  1. Pre-heat oven to 375 degrees. Lightly spray an 11 x 7 baking pan with spray olive oil and set aside.
  2. In a large sauté pan, over medium heat add olive oil, bell peppers and onion. Sauté for about 10 minutes.
  3. In a mixing bowl, combine peppers, onion, chicken, chiles, salsa, and 2 cups of cheese. Add salt and pepper to taste. (Usually I don’t add much if any salt because I think the salsa has enough.)
  4. Pour mixture into baking pan and top with the remaining cup of cheese.
  5. Bake for 15 to 20 minutes, until cheese is melted and the dish is heated.
  6. Remove from oven and let sit for 5 minutes before serving.
  7. Enjoy
  • I usually serve with a large dollop of fat-free Greek yogurt (instead of sour cream).

♥ ♥

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Chicken Tequila

Posted by Jennifer (the RD) on August 29, 2023

When I was working at a local hospital, their cafeteria was known for their chicken tequila recipe.  It  was delicious!  I don’t have the recipe, and can’t quite remember the ingredients either.  However, I tried to re-invent a healthier version than the one I remembered.

2 skinless chicken breasts, chopped into bite size pieces

1 TB plus 1 tsp. olive oil

¼ cup diced onions

¼ cup diced celery

1 clove garlic, minced

2 cups diced roma tomatoes

½ cup tequila

1 tsp. chicken or vegetable “Better than Bouillon” soup base

½ tsp. salt

2 tsp. dried oregano

Shaved or grated parmesan cheese


Heat a large saucepan and add 1 TB olive oil.  Sprinkle with ¼ tsp. salt and heat until the chicken is lightly browned.  Remove it from the pan.

Add 1 tsp. olive oil and add in the onions, celery, and garlic clove.  Sprinkle with ¼ tsp. salt. Cook until the onions are translucent.

Add diced tomatoes, tequila, soup base, oregano, and your browned chicken.  Heat for approximately 5 minutes, or a little longer to make sure the tomatoes are broken up.

Lower to heat to simmer, and cover for 20 minutes, stirring occasionally.

Serve over your favorite pasta.

 ♥ ♥

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Chicken Chile Verde

Posted by Jennifer (the RD) on August 15, 2012

This is a recipe that my mom used to make us when she was strapped for time. It is both quick, low fat, and super easy! She said she got from the back of a Las Palmas can years ago when my sister and I were kids.


3 cups cubed cooked chicken

1 28 oz. can Las Palmas Green Chile Enchilada sauce

1 15 oz. can black beans, drained and rinsed

1 ¼ cups frozen corn (I like the roasted corn from Trader Joe’s)

1 cup chopped onion

2 garlic cloves, minced

Combine all ingredients in a dutch oven or a large saucepan, bring to a boil.  Reduce heat, and simmer, uncovered 30-40 minutes.

Makes 10 one cup servings.   I think this can be served with rice or tortillas.

 ♥ ♥

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Recipe contest winner # 2 – Raspberry glazed rosemary chicken and pan seared asparagus

Posted by Jennifer (the RD) on April 11, 2012

Our second recipe contest winner comes from Freddy, one of our patient care dialysis technicians.  This dish was very impressive!  It won us over on both taste and aesthetics.  It is also easy to prepare.  Freddy is actually newly married and has wonderful plans to start a new and healthy lifestyle with his beautiful bride Sandra, who also has some healthy tricks up her sleeve.  Congratulations to the both of you!

Here’s the recipe:


1 tablespoon crushed rosemary

1 teaspoon rubbed sage

1/2 teaspoon dried oregano

8 skinless and boneless chicken breast halves

1/4 cup fat-free chicken broth

1 cup raspberry preserves

1/2 teaspoon honey mustard

1 teaspoon chopped fresh rosemary leaves


1 pound fresh asparagus spears, trimmed

1 tablespoon olive oil

salt and pepper to taste


Directions to Prepare Chicken:

Preheat oven to 350 degrees for 10 minutes

In a small bowl, stir together crushed rosemary, sage and oregano.

Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.   Bake in preheated oven for 20 minutes.

Place raspberry preserves in a microwave safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.

Spread about 1 tablespoon of the preserve mixture over each breast. Bake 10 minutes more.


Preparation for Asparagus:  Pre-heat pan for 3-4 minutes in high.

Lightly coat the asparagus spears with olive oil and season them with salt and pepper.

Sauté high heat for 2 to 3 minutes or until they are as tender as you desire.

 ♥ ♥