Vegetables

• 1/4 Red bell pepper
• 1 carrot, 1 small parsnip
• Stalk of celery
• 1/2 White onion
• 2-3 garlic cloves
• Salt 1 teaspoon ( LITE salt )
• 2 teaspoons tomato paste
• 1/4 cup Viognier white wine, or similar
• 1 dried apricot, diced

Cut the veggies small for easy eating.  Cook at medium heat in butter.  Do not over-heat.

Meat

2 or 3 chicken thighs, skinned and boned.  Cut into small pieces for easy eating.

Stock

• Chicken stock: 2 cups Kettle and Fire Mushroom Chicken Stock
• 1/4 cup grated Parmigiano Cheese
• 1 teaspoons grated Pecorino Romano
• 1T Brie, cut in small pieces
• 1/2 cup heavy whipping cream

Cook the veggies 8-12 minutes in butter, over medium heat.  Do not brown or burn. Put the veggies on a paper plate to cool. 

Cook the chicken pieces in avocado oil for 9 -10 min. Do not burn them. Stir and cook until the pieces show a little color. At that point, add the veggies and the white wine, and cook over medium heat with a light bubbling, not a rolling boil. Cook 9 minutes. At that point, add 1/2 cup cream. Cook gently until the stock/cream starts to bubble. Cover and cook for a minute and then remove from the heat. Cover to keep warm.

Serve with a couple small slices of baguette and butter.

This recipe is based on one by Julia Child.

Note: it is meat, vegetable, seasonings. There is oil and some dairy, but no carbs to speak of. There is some potassium content, not just salt. This is an example of how a meal can contain protein, natural fats, vegetables, and flavor without relying on starch or sugar.

When you make a soup, look at the label for your stock or bone broth so that you can calculate the sodium/potassium ratio. For example: the Kettle and Fire Mushroom Chicken Bone Broth has a sodium content of 850 mg. The potassium content is 680 mg. So the sodium/potassium ratio is 850/600 = 1.41 That’s close enough to the 1.5 ratio to work well. Note that some stocks have little potassium, and that’s a problem.

This matter of sodium and potassium content is not just academic. Studies show that running low on potassium increases the likelihood of stroke.

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