Eating Well: Chicken Noodle Soup

First off, let me just say that I hit all of my fitness goals yesterday. So, whatever t was I decided while lamenting my lack of focus seems to have gotten me focused. Maybe I should lament some more?


This chicken noodle soup recipe helped with hitting that goal. It’s tasty comfort food, and it’s nice and warm, and that comes in handy at this time of the year. The temperature dropped some 20 degrees last night, so a warm bowl of soup is nice.

Chicken Noodle Soup


  • 1 1/2 pounds boneless skinless chicken breast (1,128 calories)
  • 2 quarts chicken broth (120 calories)
  • 8 ounces egg noodles (873 calories)
  • 1 large onion (60 calories)
  • 1 large carrot (30 calories)
  • 2 celery stalks (12 calories)


  1. Preheat your oven to 350 degrees F.
  2. Chop up all the vegetables and put them in a baking pan. Put the chicken on top of the pan, and bake the whole thing for 45 minutes.
  3. Shred the cooked chicken. Add it and all the vegetables and the broth to a pot, and bring it to a boil.
  4. Add the egg noodles, and boil until the noodles are cooked, 8 to 10 minutes.
  5. Let the soup cool to a temperature that won’t scald your mouth and throat, and enjoy.


  1. The entire pot comes in at 2,223 calories, give or take specific ingredients. When I fished it up, one bowl was about 1/8 of the pot, so that’s roughly 278 calories. Not bad, and it makes the second helping you’ll want a whole lot easier to justify.
  2. Seasonings? Sure, if you want. Me, I just tossed in a tablespoon of a seasoning blend I have – a mixture of garlic, onion, pepper, sea salt, and parsley. To tell the truth, I don’t think it was necessary.
  3. This reheats well in the microwave or on the stove. Assuming you have leftovers.

Eating Well: Enchiladas Worked Better

Almost as if I was trying to make up for the previous night’s fiasco, I decided to make chicken enchiladas for dinner last night. They were a hit, except that my son complained that they were too spicy. That struck me as odd, since I had used 1/9th the chili powder the recipe called for (leaving them a little bland for my tastes), but my wife pointed out that the seasoning had adhered to the meat and left spicy pockets.

I still don’t see it, but I’ll take her word for it.

The most surprising thing about them was that they let me hit my calorie budget. I didn’t think I would, yesterday, but they were actually pretty low calorie or what they were. Let’s see if I can remember the details…

Chicken Enchiladas


  • 1 onion
  • 1 lb chicken (I used boneless skinless chicken breast)
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1 tbsp garlic powder
  • 1 15 oz can tomato sauce
  • 6 large tortillas
  • shredded cheese (about 8 oz worth)


  1. Chop the onion, and sauté it in cooking oil or butter until soft, about 5 minutes
  2. Add chicken, cook another 5 minutes
  3. Add tomato sauce, 1/2 cup water, and spices. Cook for 5-10 minutes.
  4. Heat oven to 350 degrees.
  5. Pour about half a cup of sauce into the bottom of a baking pan and spread it around.
  6. Ladle about a cup of chicken and sauce into a tortilla. Roll the tortilla, and place it into the pan. Repeat, until you have filled the pan with delicious enchiladas.
  7. Pour the remaining sauce over the enchiladas, and spread cheese over them as desired.
  8. Bake 30 to 35 minutes.


  1. This worked out to about 380 calories when I made it. Your mileage will vary, depending on the ingredients.
  2. I’m pretty sure you can enchilada anything like this. Ground beef? Sure. Refuted beans? Sure. Shrimp? Why not? Peanut butter and jelly? Well, I wouldn’t, but go wild!
  3. Some corn and diced peppers would have been nice in this as well, I think. It’s probably not an authentic enchilada, but the closest I’ve ever been to “authentic” Mexican food is the Mexican restaurant down the street, which is owned by a guy who speaks Spanish. I’m not sweating the authenticity of my food.

Have fun!

Eating Well: The Slop I Made Last Night

I really thought I was going to have a recipe here today. We had leftover roast beef, and I’d found a recipe for turning it int “beef and broccoli over pasta” that looked good. Sure I was going to use rice instead, but I like rice so everyone wins! Right?


The recipe was… bland. Boring. Tasteless. I ate two bites, added salt, ate two more bites the salt didn’t bring out any subtle, hidden flavors. There were no such bile, hidden flavors to bring out. It was tedious, and I pitched it all. We had scrambled egg sandwiches for dinner instead, with grapes.

Much better.

Eating Well: Chili-Lime Chicken Tacos

It’s been a while since I’ve done one of these, hasn’t it? Do it’s time, particularly since this recipe got my six-year-old’s stamp of approval. He declared that he wanted them to be his birthday dinner, which is high praise indeed! Oh, and it’s really simple to make.

Chili-Lime Chicken Tacos

  • 3 – 4 boneless skinless chicken breasts
  • 3 tablespoons lime juice
  • Chili powder, garlic powder, and cumin to taste
  • 1 medium onion
  • Taco shells or cabbage leaves
  • Toppings as desired


  1. Cut the chicken into strips.
  2. In a large container, combine lime juice and spices. Add chicken, toss to thoroughly mix, and allow the chicken to marinate (I did 1 1/2 hours, but I don’t think there’s a hard rule here)
  3. Preheat a large skillet. Peel and chop the onion and cook until translucent, about 5 minutes.
  4. Add the chicken to the skillet and cook until no longer pink. That took me about 10 minutes.
  5. Serve.

Boneless skinless chicken breast runs about 28 calories an ounce, and 1 did 4 ounces per taco for the two tacos I ate – that’s 224 calories. I used flour tortillas at 130 calories per tortilla, so there’s another 260 calories, and about a half ounce of shredded cheddar cheese for another 57 calories. That’s 541 calories in total, dropping to 331 if I’d used cabbage leaves to make a chicken wrap instead.

Clearly, this is a versatile recipe. Use it for chicken burritos instead, or maybe turn the marinade into a sauce and serve it over rice. Have fun with it, and enjoy!

Eating (Kind Of) Well: Szechuan Chicken And Vegetables

Last night, I made a Szechuan chicken and vegetable dish from Martin Yan’s Yan Can Cook Book. I love this book, mostly because I remember watching Yan Can Cook on PBS back in the Seventies – he was my first exposure to Chinese food outside of La Choy canned chow mein of dubious authenticity (although, when I was six, I loved those crunchy noodle things they made…).

There was just one little problem.  I entirely cut the hot pepper oil and red pepper flakes from the dish, because it would have been far too hot for my wife and son (neither like really spicy food. But that left it with next to no seasoning. All it had was a little soy sauce, and a little chicken stock, and a dash of chili powder. The result was subtle. Or, less charitably, bland.

I liked it, enough to try to play around with the recipe and see if it can be salvaged when it’s not face-melting Szechuan hot. But it was uninspiring enough that, until I do, I don’t feel like posting it here.

Aw, what the heck. Bonus content!  Not a full recipe or anything, but a quick description. Shred 6 oz of leftover cooked chicken, a stir-fry it in hot oil with hot pepper oil and red pepper flakes to taste. Toss in and stir fry a shredded carrot, a shredded celery stalk, a shredded bell pepper, and 2 shredded soaked dried black mushrooms. Add a quarter cup of chicken stock, a tablespoon of corn starch, and a tablespoon of soy sauce. Serve over rice or rice noodles.  Assuming brown Jasmine rice, the dish comes out to 1157 calories and serves 4, so you’ve got a roughly 200 calorie meal here.

Eating Well: Peanut Butter and Jelly

I thought for sure, last night, that I’d have a new recipe to share with you today.  It seemed like it would be a win, because it was a cheeseburger macaroni casserole and I love that sort of thing.  And the calories wouldn’t even have been all that bad, really.  I did the math in advance, this time.

And then I ate it.

Well, let’s be honest here.  I ate part of it.  The first bite was just sort of, well, boring.  The second was unpleasant, and then I started getting this aftertaste.  And my son, who I’ve told time and again has to try the recipe before asking if he can have something different, gamely tried it as well.  Then, after his third bite, he looks at me.  “Dad?  This tastes funny.”

“Yeah, it does.  Doesn’t it?” I reply.

“Do I have to eat it?” he asks.

“No,” I decide, then and there.  “No, you don’t.  And I don’t either.”

So we threw it away, and we had peanut butter and jelly sandwiches and fruit for dinner.  I won’t bother with the actual “recipe” for that meal, though.  Because it’s PBJ.

Man, though.  That specific cheeseburger casserole recipe was gross.

Eating Well: Scrambled Egg Enchiladas With Cheese Sauce

I’ve been eating a lot of eggs the past couple of weeks.  A lot.  See, in the interests of saving time, my family uses the Clicklist service from Kroger – we figure out our grocery list, enter it online, and let them get everything together.  All we have to do is go pick it up.  But, sadly, I didn’t notice that she’d added eggs to the shopping list and added eggs.  So, we had eight dozen of them.  In addition to the two dozen we already had in the fridge.  All of which are set to go bad at the end of the month.

Creativity was required.  Or, at least, scouring the internet for ideas.  Here’s one that worked out pretty well.

Scrambled Egg Enchiladas With Cheese Sauce



  1. Melt two tablespoons of butter in a large skillet.  Chop the onions and green pepper (I tossed them in a food processor), and saute them in the butter until the onion is translucent (about five minutes).
  2. Beat the dozen eggs with 1/2 cup of shredded cheese (I used cheddar).  Add them to the skillet, and scramble them with the onions and peppers.
  3. Spoon equal portions of the scrambled eggs into the tortilla shells, and wrap burrito-style.  Place in a baking dish (after rubbing the dish with butter or spraying a non-stick cooking spray on it).
  4. In a sauce pan, melt the remaining two tablespoons of butter.  Add two tablespoons of flour and whisk until combined.  Keep whisking for another one to two minutes.  Then add the milk and cook, whisking occasionally, until thickened.  Congratulations!  You’ve just made a Bechamel sauce, more or less!
  5. Add 1/2 cup of cheese, 1 teaspoon of chili powder, 1.2 teaspoon of cumin, and 1/2 teaspoon of garlic powder to the sauce, and stir until combined and the cheese is melted.  Pour the sauce over the enchiladas.
  6. Bake at 350 degrees for 20-25 minutes.


  1. The whole pan comes out to 3,227 calories, or 404 calories per enchilada.  I try to aim for around 800 calories for a meal right now (or around 400 for a Hobbit-meal), so two of them are a serving from that perspective.
  2. This recipe is pretty malleable.  Dice some ham into the eggs.  Top it with sour cream and crumbled bacon and chopped tomato.  Reduce it to eight eggs, and mix in leftover rice.  Add kidney beans.  Knock yourself out, and remember to account for additions and subtractions when calculating calories.