Power-Packed Cream of Broccoli Soup

cream of broccoli soup

A beloved one from my church was just pronounced cancer-free; it has been my heart to minister to her during this trial; in doing so, I have made this broccoli soup several times, hoping to please her palate.

It is our joy to touch each others lives, with the bounty with which we are supplied.  For some this means material blessings, for others it is the labor of their hands.  My number one gift, which is always at my disposal, is feeding my friends with food; I also love to exercise my limbs, which are actually the Lord’s hands and feet, with cleaning.  These two offerings thrill me.  I have used both in helping this friend.

Sometime ago, Toni’s husband mentioned her preference for cream of broccoli soup.  Though the vicious enemy cancer tried to steal this chemo patient’s taste buds, I and many others at our church have encouraged resurrected life in her tongue, with the recalling of her soft memories for fond foods.

Soups have gone down the easiest for her, but they often don’t have enough required protein.  The inspiration for this particular broccoli soup resulted from Toni’s needs for this compound, as this recipe is fortified with added protein, utilizing bone broth and eggs; I also find it beneficial for my diet, with my preference for meatless dishes.

Personally, my approach to food is summed up with the word balance, for this best fits my individual health requirements.  Today there are many diets available to meet people’s varying needs.  With our diverse health challenges, we must seek that which is suitable to our unique bodies.

As an example of the often stark opposition in these approaches, two such recommendations for nutrition stand out.  Recently I ran across a low-carb diet that promotes using real food; among its standard suggestions are high quantities of meat, fish, eggs, nuts, seeds, as well as high-fat dairy, calling for whole milk yogurt and heavy whipping cream.  I too utilize these high caloric dairy foods, accepting the proposal of some experts that low-fat foods and artificial sweeteners can actually cause weight gain, rather than loss; also such whole foods satisfy the body, with a need to eat less of them.

Directly opposed to this proclaimed low-carb diet is one limiting protein, due to the special requirements of those dealing with kidney disease and kidney stones; it holds that too much of high protein foods may interfere with the body’s ability to eliminate, through one’s urine, the resultant large quantities of the waste products urea and uric acid.  These two by-products are produced by the breakdown of proteins and nucleic acids respectively; when their levels are too high, urea and uric acid cause significant stress on one’s kidneys; thus, those facing kidney problems must eat meal plans exactly opposite to those of the low-carb dieters.

May I encourage us to patiently listen to our bodies, by seeking trusted expert medical help, in discerning our individual physical make-ups; in this way, we each may discover our ideal plan for nourishment.

With my proclivity toward vegetables, fruits, grains, beans, seeds, and nuts , like my recovering sister, who can only tolerate soups right now, I must watch my protein intake carefully, neither getting too little, nor too much of it.  Indeed, this broccoli soup fits the prescription for both of our needs.

Our church body and the McFaddens have stood unified as one in her fight against cancer; as a miraculous result, Toni has overcome it; this is what belonging to the Christ’s glorious Church is all about.  May we all humble ourselves, by accepting each others proffered blessings; thus, we receive our Father’s abundant grace.

References:

https://www.healthline.com/nutrition/low-carb-diet-meal-plan-and-menu

https://articles.mercola.com/sites/articles/archive/2016/02/15/foods-for-kidney-health.aspx

ingredients for soup

Power-Packed Cream of Broccoli Soup  Yields: 2 1/2 quarts.  Total prep time: 1 hr/  active prep time: 20 min/  cooking time: 40 min.  Note: it is best to thaw the frozen broccoli for at least 4 hr at room temperature, for quicker cooking.

2 tbsp oil  (Coconut or avocado oils are best; olive oil is carcinogenic when heated to high temperatures.)

1 large yellow onion, chopped

2 celery stalks, cut in small 1/4 inch dice

24 ounces frozen broccoli florettes  (Best thawed ahead of time for faster preparation; SAVE JUICES.)

5 tbsp parsley, minced  (Organic parsley is only slightly more expensive; so much healthier.)

2 cups chicken broth  (Bone broth is best; see recipe under Tortellini Soup-2016/10/10.)

1 quart whole milk

sweating onions and celery

5 large chicken eggs, beaten  (May substitute 3 duck eggs, which are bigger; for facts about eggs, go to Rosemary Eggs-2012/08/21.)

3 tbsp butter

3 tbsp flour

1 tbsp Chicken Flavored Better than Bouillon, or to taste

1 1/2 tsp salt, or to taste  (Real Salt is so important for health; available in nutrition center at local supermarket.)

1 tsp white pepper, or to taste

  1. Spray celery and parsley with a safe, effective, inexpensive produce spray: combine 97% distilled white vinegar with 3% hydrogen peroxide in a spray bottle.  Let sit for 3 minutes, rinse well.
  2. Heat oil in a stock pot over medium heat; sweat chopped onions and celery, or cook until translucent, for about 10 minutes, stirring occasionally (see above photo).
  3. cooking roux

    Mince parsley, set aside

  4. Add broth and milk to onions/celery; stir in thawed broccoli, its juices, and parsley.  Cover pot and bring to a soft boil, over medium heat, watching closely; then, uncover, reduce heat, and simmer softly for 20-25 minutes; check to be sure soup is simmering gently.
  5. Meantime make roux by melting butter in a small sauté pan; blend in flour; cook until golden brown, about 2 minutes, stirring constantly (see photo above).  Set aside.
  6. After soup has cooked for nearly 25 minutes, beat eggs in a large bowl; mix 1 cup of hot broth into bowl of eggs; stir in a second cup of broth; blend this egg mixture into soup, using a wooden spatula or spoon.
  7. Season with Better than Bouillon, salt, and pepper; continue to simmer for 15 minutes, stirring occasionally.
  8. finished product

    Finally thicken soup, by beating in the prepared roux with a wooden spoon; cook until desired consistency.  Adjust seasonings.

  9. Serve immediately, or let sit for a day to meld flavors; if reheating soup, be careful not to boil vigorously, as this will cause it to separate.  This dynamite soup is packed with protein!

Quick and Delicious Leek Soup

bowl of leek soup

The history of leeks is colorful. They have been cultivated both in Europe and Central Asia for thousands of years; they are considered to be native to the latter and the Mediterranean, though historical texts from other areas mention them as well. There are Biblical accounts of their presence in Egypt, in northeastern Africa, during early world history: when times got tough in the wilderness, the children of Israel longed for this delicacy, to the point that they were willing to return to their captivity under Pharaoh; archaeological digs support the presence of leeks in the Egyptian diet for the past 4 millennia.

Shortly after Christ’s presence on earth, during the first century A.D., the Roman Emperor Nero consumed them daily, for he adhered to their healing power in strengthening one’s singing voice.  Greek philosopher Aristotle concurred with this commonly accepted belief in ancient times, for he attributed the clear voice of the partridge to its diet consisting of this vegetable.

As the Roman Empire spread, its soldiers allegedly brought this choice food to the tables of the United Kingdom, where its popularity grew greatly.  As far back as the 6th century A.D., according to legend, Welsh soldiers were wearing a leek in their helmets for identification purposes, a tradition that was carried on in subsequent centuries.  Shakespeare, whom I studied in London in 1974, refers to this Welsh passion in Henry V.  Such enthusiasm continues in Wales in present times, for this member of the onion family is now its national emblem, along with the daffodil.

My first encounter with this Allium occurred in the 1980’s in Billings, Montana, when an Irish friend taught me how to make leek soup, as part of a complete Irish meal.  I had need to know how to cook this national cuisine authentically, for I had contributed a catered St. Patrick’s Day dinner to a fundraiser’s auction, which the local radio station had promoted well; thus, I had ten eager winners expecting the best.  My friend, whose roots were in Ireland, put his heart into equipping me for this fun event; he even made a huge Irish flag, which I still possess.

Leek soup is prevalent in many different nationalities; I serve a Potage Bonne Femme, a potato and leek soup, in a 19th century French banquet from my repertoire.  My present version, however, is superior.  For more recipes and information on leeks go to  Zucchini Chicken with Leeks and Shallots (2017/08/28) and Kale, Leeks, and Chicken (2017/09/04).

Enjoy this fast soup recipe both now and for years to come; it is that good.

References:

https://draxe.com/leeks/

http://foodfacts.mercola.com/leeks.html

http://www.historic-uk.com/HistoryUK/Historyof Wales/TheLeek-National-emblem-of-the-Welsh

www.wales-calling.com/culture/leeks-and-daffodil.htm

trimming leeks

Leek Soup  Yields: 2 quarts.  Total prep time: 1 hr.

3 leeks, white and light green part, 2/3 pound trimmed

1 medium/large yellow onion, chopped small

2 celery ribs, in small dice  (If desired, may omit the celery and double the potatoes, or vice versa double the celery, omitting the potatoes, to be diabetic friendly.)

7 tbsp butter, preferably unsalted  (If using only celery, 9 tbsp butter will be needed.)

2 small Yukon potatoes, 2/3 pound, peeled and chopped in 1/2 inch cubes

4 cups chicken broth  (Bone broth is best for food value; see Tortellini Soup, 2016/10/10.)

1/2 cup water

1 bay leaf

1 tsp salt, or to taste  (Real Salt is important for optimum health; available in nutrition center at local supermarket.)

1/2 tsp white pepper, or to taste

1/4 tsp nutmeg, or to taste  (Fresh ground is best.)

1/2 bunch-1/2 cup chopped-Italian flat parsley  (Organic is only slightly more expensive and much healthier.)

2 tbsp flour

1 cup whipping cream

1 tsp Better than Bouillon soup base, or to taste  (Chicken flavor is best, but vegetable flavor will also do.)

  1. Spray all vegetables, including parsley, with a vegetable spray (a mixture of 97% distilled white vinegar and 3% hydrogen peroxide is effective and inexpensive); let sit for 3 minutes; rinse well.
  2. rinsing chopped leeks

    Remove dark green top off leeks, leaving the white and light green part.  With the root in tact, cut leek in half lengthwise (see above photo); fan out under running water to remove dirt.  Holding the two halves together, cut each leek in 1/4-inch-thick slices; place pieces in a large container; rinse well with water, stirring with hand (see photo); drain in a colander.

  3. Chop onion, set aside.
  4. Melt 1/4 cup butter in a large stock pot over medium heat; chop the celery in small 1/4 inch dice; watch butter so as not to burn.  (Use 6 tablespoons of butter, if doubling the celery, by omitting the potatoes.)
  5. Add leeks, onion, and celery to melted butter, distributing it well throughout vegetables; cook covered for about 12 minutes, stirring frequently, so they don’t brown (this will sweat the onions and leeks, or turn them translucent).
  6. Peel and cut potatoes in small 1/2 inch pieces, placing them in a bowl of water to keep them from turning color.
  7. When leeks and onions are translucent, add drained potatoes, broth, 1/2 cup water, bay leaf, salt, pepper, and nutmeg to pot.
  8. making roux

    Cover and bring to a boil over medium/high heat; lower heat and simmer, partially covered, for about 20 minutes, or until potatoes are soft; stir occasionally

  9. Wash parsley, remove stems, chop, and set aside
  10. Make a roux by melting 3 tablespoons butter in a small saucepan over medium heat; blend in 2 tablespoon of flour with a wire whisk; cook until golden brown, mixing continuously (see photo).
  11. When potatoes are soft, whisk 1 cup of soup broth into pan of roux; add a second cup of broth, blending thoroughly; this mixture will be quite thick.
  12. Add parsley, cream, and roux to soup in stock pot.  Mix in a teaspoon of Better than Bouillon, to heighten taste; adjust seasonings; simmer for another 5 minutes (see photo of finished product).
  13. finished product

    Serve hot and enjoy!  (Flavors meld best after sitting for a day.)

Borscht (Beet Soup)

a bowl of borscht

This borscht recipe has been with me since my catering days, during the early 1980s, in Billings, Montana, when I was preparing soups for a café in an art gallery.  Now it graces my table every summer.  A particular prayer partner claims my version is far better than that which she had in Russia.  Indeed, this chilled soup is a beautiful offering on a hot summer day!

This delicacy has been long popular in Eastern European countries under the following names: borscht, borsch, borshch, and bosht.  Over time it has spread from these nations to other continents, as their people emigrated.  In North America, it is commonly linked with the Jews and Mennonites that came from these areas.  The common name borscht is derived from the Russian borsch meaning cow parsnip, which was an original recipe ingredient of the Slavs.

The most familiar American adaptation of this soup, which is made with beetroot, is of Ukrainian origin.  With its first record being in the 12th century, this dish subsequently emerged from a wide variety of sour-tasting soups present in the Eastern European section, such as rye-based white borscht, sorrel-based green borscht, and cabbage borscht.  Our well-known Ukrainian recipe was originally inspired by the addition of leftover beetroot pickling; thus, its brilliant color and tart flavor.

There are as many different preparations for this beet soup as there are homes in which it is consumed; they may include the additions of meat, fish, cabbage, carrots, tomatoes, and potatoes.

Spanish conquistadors brought potatoes and tomatoes from America to Europe in the 16th century; these vegetables, however, weren’t a common part of the Eastern European peasants’ diet until the 19th century, at which time they found their way into the Ukrainian and Russian borscht-food of both poor men and princes.  As a result of emigration, tomatoes and potatoes are a part of borscht recipes around the world, but my version has neither of these.

Still other variations occur with this renowned soup involving its garnishes and side dishes.  Smetana, or sour cream, is its most common topping; chopped herbs, hard-boiled eggs, bacon, and sausage may also be utilized.  There are plentiful side dishes; among them are pampushky (Ukrainian garlic rolls) and treasured pirozhki (individually sized pastries or dumplings filled with meat and onions).

You can see that despite its centuries-long history there is no consistent receipt for this sustaining chilled delight, for even this latter characteristic may vary, and it may be served hot.  My borscht is a cold, meatless, summer soup adorned with sour cream and eggs; for the benefit of added protein make this recipe with bone broth (see its benefits and easy recipe at my post on Tortellini Soup, 2016/10/10).  This is a treat!

References:

https://en.wikipedia.org/wiki/Borscht

https://www.britannica.com/topic/borsch

www.dictionary.com/browse/borscht

easy mincing of onion

Borscht (Beet Soup)  Yields: 4-5 servings.  Total prep time: 1 hr/  active prep time:30 min/  cooking time: 30 min

1 tbsp oil  (Coconut or avocado oil is best; olive oil is carcinogenic when heated to high temperatures.)

1 med/lg yellow onion

3 lg purple beets, a little less than 2 pounds trimmed

1 qt broth  (I prefer bone broth-for recipe and powerful health benefits, see Tortellini Soup, 2016/10/10.)

1 c water

2 small lemons, juiced  (Use half of this to start; then, adjust with more to taste.)

1 tbsp honey, or to taste  (Local raw honey is always best, for its localized bee pollen is known to relieve allergies naturally, through the concept of immunotherapy.)

1 tsp Better than Bouillon, or to taste

1/2 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1/2 tsp freshly ground pepper, or to taste

sweating onions

Sour cream

3 eggs, hard-boiled and chopped  (I prefer duck eggs; see Rosemary Eggs, 2017/08/21, for their information.)

  1. Chop the onion in small pieces the easy way.  Peel it leaving the root on; next, score this by cutting slices close together across the top one way, going 3/4 of the way down into the onion; then, turn it and cut slices the opposite direction.  When onion is thus prepared, shave the small pieces off the end with a sharp knife (see photo in list of ingredients).  May discard root end; set aside chopped vegetable.
  2. Heat oil in a stock pot over medium heat; add piece of onion; when it sizzles, add remaining onion; sweat, cook only until translucent (see photo above).  Set aside, go to next step.
  3. Spray beets with an inexpensive, safe, effective vegetable spray (mix 97% distilled white vinegar with 3% hydrogen peroxide in a spray bottle).  Let sit for 3 minutes and rinse well.
  4. Peel and cut beets in 1/4″ dice; add to cooked onions.
  5. Cover with broth and water; bring to a boil over med/high heat; reduce heat and simmer for about 30 minutes, or until beets are soft.
  6. borscht cooking in pot

    Add half the lemon juice and honey.

  7. Stir in Better than Bouillon; then, add salt and pepper.
  8. Adjust lemon juice, honey, Bouillon, salt, and pepper to taste.
  9. Chill for 4 hours or overnight.  Serve topped with sour cream and chopped hard-boiled eggs.
  10. This freezes well.  I love this summer soup!

Tortellini Sausage Soup and Bone Broth

pot of tortellini soup

I first had this soup in the pleasing home of a beloved friend. Her husband was dying of cancer; I was there ministering to them and they to me, for she was letting me do my laundry, while I helped to cook and clean.  We also had a time of deep prayer, as we cried out for healing grace.

This friend’s other-half died shortly thereafter.  His funeral was a celebration of goodness and life. It was my favorite funeral ever! God’s love was there. I, however, experienced a mingling of confusion admits the joy: why death?

I have since learned the answer to this at Abundant Life Family Church.  It is never our Father’s will that anyone die before fullness of age.  The Bible teaches us precisely how to avoid all ruin; it warns us that we are destroyed by lack of knowledge.  Its careful directions educate us on how to avoid destruction, with exacting instructions for receiving abundant life as well.

Back then, my friends and I didn’t have enough wisdom to overcome death’s fierce attack.  Today I can say that I have the knowledge to overcome anything, in Jesus Christ’s name.  This is solely because of the truth taught from the Word of God at my church.  Now I am strong and can stand in the face of all adversity.  And I do just that!

My most prized wedding took place months after this favored funeral at my old church.  The size of this celebration of matrimony was extremely small, just a handful of attenders.  But God was present!  The Spirit spoke to my heart in every fine detail of this ceremony.  The vows spoken, the songs sung, the exquisite food, the fond fellowship were all an expression of the one true Word; they shouted vibrant blessing.

I experienced jubilee this day, for at the time, I thought there is redemption of the loss of my friend: a wealthy wedding followed the holy funeral.  Nevertheless this recovery was in mere seed-form, as all truth starts.

Now there is fullness of this hope.  I am no longer a victim of destruction, for I have authority over the enemy of my soul.  This I learned at my church; I invite you to listen to teachings at alfc.net.

My friend instructed me how to make this tortellini soup six years ago amidst cleaning and laundry.  It nourished our bodies and souls then especially, because of the trauma. Here I have elaborated on this recipe, bringing yet more vitality.  The most important change is homemade bone broth.  How it generates length of days!

Bone broth is a power food.  Eight ounces of chicken stock has only one gram of protein, while bone broth has nine grams per cup!  Further, it impacts our health in numerous ways, such as by aiding digestion, overcoming food intolerances, boosting the immune system, improving joint pain, and reducing cellulite.

I encourage you to take advantage of leftover bones; freeze chicken carcasses, until you have three; then, make this super stock with the easy guidelines listed below. Bon appetit!

Tortellini soup

tortellini soup

Tortellini Sausage Soup  Yields: 2 qt.  Total prep time: 1 hr/ active prep time: 30 min/ cooking time: 30 min.  Note: make bone broth ahead, or may substitute packaged chicken broth.

1 tbsp oil  (Coconut or avocado oil is best; olive oil is carcinogenic when heated to high temperatures.)

1 med/large onion, chopped

1 lg carrot, cut diagonally in 1/4″ slices

1 stalk celery, sliced at a diagonal in small pieces

10-14 oz Keilbasa sausage, or a natural sausage, sliced diagonally

scant 1/2 tsp Chinese Five Spice

scant 1/2 tsp dried crushed red pepper, or to taste

1 1/2 qt bone broth, recipe below  (You may substitute 1-liter box of chicken broth plus 1-15 oz can.)

6 oz frozen spinach or kale  (Organic frozen kale is available in health section at our local Fred Meyer-Kroger-store.)

1-15 oz can  kidney beans, or beans of your choice  (Organic beans are only slightly more expensive.)

1 c dried, cheese or pesto-filled tortellini  (Available at Trader Joe’s.)

1 tsp salt, or to taste  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

1 c grated or shaved Parmesan cheese

  1. sweating onions

    Heat oil in a stock pot over medium heat; when a piece of onion sizzles in hot oil, add the rest and sweat, or cook until translucent (see photo).

  2. Add carrot, celery, and sausage; cook for a total of 8 minutes, stirring occasionally.
  3. Blend in Chinese Five Spice and red pepper; cook 2 more minutes.
  4. Stir in broth, cover, and bring to a boil over medium heat.
  5. Mix in spinach or kale, tortellini, and beans (not necessary to drain them); cover and bring to a second boil; uncover and cook for 10 minutes, or until greens are limp and pasta is soft.
  6. Add salt; then, adjust seasonings to taste.
  7. Serve topped with Parmesan cheese.

Bone Broth  Yields: about 3 qt.  Total prep time: your choice of 13-25 hrs/ active prep time: 30 min/ inactive prep time: 30 min/  cooking time: 12-24 hrs, longer cooking extracts more nutrients.  (Note: may be made ahead and frozen in quart-size containers.)

3 tbsp raw apple cider vinegar per chicken carcass, or 6 tbsp per turkey carcass (Raw cider vinegar is most cost efficient at Trader Joe’s.)

3 leftover chicken carcasses, or 1 lg turkey carcass, broken in pieces  (May freeze individual carcasses until ready to use.)

2 lg yellow onions, quartered

4 celery ribs with leaves, cleaned and chopped in 2″ pieces

4 lg carrots, cleaned, skin scraped off, and chopped in chunks

8 lg cloves of garlic

  1. Spray vegetables, except garlic, with a safe, inexpensive, effective vegetable spray made by combining 97% distilled white vinegar with 3% hydrogen peroxide.  Let sit for 3 minutes; then, rinse well.  Cut vegetables.
  2. Fill an oven-proof stock pot one-third full of water, stir in vinegar, place poultry carcasses and vegetables in water-break the bones to fit compactly in pot.  Add more water to cover carcasses and stir well.  Let sit 30 minutes (the vinegar draws out the nutrients from the bone marrow).
  3. Preheat oven to 350 degrees.
  4. After 30 minutes, place pot in oven and bake 1 hour at 350 degrees.
  5. Turn temperature down to 300 degrees; cook for a total of 12 to 24 hours-longer periods produce more nutrition, though 12 hours is still quite good.
  6. Add more water periodically, keeping the bones covered; don’t, however, add any water the last 6 hours of cooking (this will aid in reducing broth, for freezing compactly).
  7. Strain when done.  If needed, reduce to 3 quarts of liquid if using 3 chicken carcasses, or 2 quarts liquid per large turkey carcass.  Freezes beautifully!

Chicken a l’Oignon

Preparation of Chicken a l'Oignon

preparation of Chicken a l’Oignon

I will be giving easy recipes for a complete 19th century French dinner over the next three posts.  The main entrée for this meal is Chicken a l’Oignon (chicken with onion); this receipt was created by Louis Eustache Ude, chef to King Louis XVI, at the time of the French Revolution.

Our chef of renown escaped France during the tumult and moved to England; here he wrote the cookbook The French Cook, published in 1813.  His English was poor; thus, he lapsed into his native tongue when he couldn’t recall the proper English words; the title Chicken a l’Oignon demonstrates this trait of Ude.

His food preparations tended to be very simple and exceptionally elegant, of which the following is a perfect example.  Here thinly sliced onion is stuffed under the skin over the breast meat of a roaster; you do this by gently making a cavity under the skin with your hand; hence, the onion juices seep into this succulent meat, as it is roasted to perfection.  The results are tantalizing!

The ease with which you make this dish will astound you. Trust me it will become a family favorite.

Be sure to save the carcass for bone broth; instructions for this are given in Tortellini Soup (2016/10/10); meanwhile freeze your leftover carcasses, until you have the needed three for the recipe.

Note: Bone broth is a power food, extremely high in protein; it is packed with nutrients that aid the digestive system and build up your adrenal glands; one cup of regular chicken stock has one gram of protein, while one cup of bone broth has nine grams of this essential food item!  The manner of preparation makes all the difference in producing these two diverse broths.  Buying prepared bone broth is highly expensive, while making your own is practically free!

Chicken a l’Oignon   Adapted from a recipe in Esther B. Aresty’s The Delectable Past (New York: Simon and Schuster, 1964).  Yields about 5 servings.  Total prep time: about 2 1/4 hr/  active prep time: 10 min/  cooking time: about 1 3/4 hr/  inactive prep time: 15 min.

4 ½-5 pound chicken  (Foster Farms is all-natural and inexpensive.)

1 large yellow onion, halved and sliced thinly

Spray oil

Salt and pepper  (Real Salt is best; available in the health section of your local supermarket.)

Steamed brown rice  (I prefer basmati brown rice.)

  1. Preheat oven to 450 degrees.
  2. Wash the inside of the chicken.  (Note: it isn’t necessary to wash meat, which is cut; only whole fowl, where blood is caught inside the carcass.)
  3. Cut off excess fat at neck; salt and pepper inside of chicken.
  4. Gently working your hand under the skin, make a cavity between the skin and the breast meat.  Go down into the thigh meat with your fingers, being careful to not tear skin.
  5. Gently stuff onion slices in the cavity over the breast meat, pushing them down over the thigh meat area by the legs.
  6. Using a cheap, canola spray oil, thoroughly spray the inside and top (also the underside of upper rack and edges) of a broiler pan; this makes cleaning extremely easy!
  7. Place chicken on pan, salt and pepper generously.
  8. Put in oven, reducing heat to 350 degrees immediately.  Bake for 20 minutes for each pound; temperature should be 165 degrees when done-legs should move fairly freely and juices should come forth, when skin is pierced.
  9. Remove from oven and let stand for 15 minutes before carving.
  10. Serve with steamed brown rice.