SOUP RECIPES:
Middle Eastern Lamb Stew
http://www.eatingwell.com/recipes/middle
_eastern_lamb_stew.html
From EatingWell: January/February 2008
This brothy stew is boldly flavored with a blend of characteristic Middle Eastern spices and finished with fresh spinach and fiber-rich chickpeas. Economical lamb shoulder tenderizes beautifully when leisurely cooked in a slow cooker. If you can't find boneless shoulder stew meat, do not substitute more-expensive lamb legit tends to dry out during slow cooking. Instead, purchase lamb shoulder chops and debone them. Serve over bulgur and accompany with a salad.
8 servings, about 1 cup each | Active Time: 40 minutes | Total Time: 4 1/4-6 3/4 hours
Ingredients
* 1 1/2 pounds boneless lamb stew meat, (shoulder cut) or 2 1/2 pounds lamb shoulder chops, deboned, trimmed and cut into 1-inch chunks
* 1 tablespoon olive oil, or canola oil
* 4 teaspoons ground cumin
* 1 tablespoon ground coriander
* 1/4 teaspoon cayenne pepper
* 1/4 teaspoon salt
* Freshly ground pepper, to taste
* 1 large or 2 medium onions, chopped
* 1 28-ounce can diced tomatoes
* 3/4 cup reduced-sodium chicken broth
* 4 cloves garlic, minced
* 1 15- or 19-ounce can chickpeas, rinsed
* 6 ounces baby spinach
Preparation
1. Place lamb in a 4-quart or larger slow cooker. Mix oil, cumin, coriander, cayenne, salt and pepper in a small bowl. Coat the lamb with the spice paste and toss to coat well. Top with onion.
2. Bring tomatoes, broth and garlic to a simmer in a medium saucepan over medium-high heat. Pour over the lamb and onion. Cover and cook until the lamb is very tender, 3 to 3 1/2 hours on high or 5 1/2 to 6 hours on low.
3. Skim or blot any visible fat from the surface of the stew. Mash 1/2 cup chickpeas with a fork in a small bowl. Stir the mashed and whole chickpeas into the stew, along with spinach. Cover and cook on high until the spinach is wilted, about 5 minutes.
Nutrition
Per serving : 319 Calories; 15 g Fat; 5 g Sat; 6 g Mono; 92 mg Cholesterol; 15 g Carbohydrates; 30 g Protein; 5 g Fiber; 494 mg Sodium; 238 mg Potassium
1 Carbohydrate Serving
Exchanges: 1/2 starch, 1 vegetable, 3 lean meat
Tips & Notes
* Make Ahead Tip: Prepare the stew, omitting the spinach, cover and refrigerate for up to 2 days or freeze for up to 4 months. Add spinach after the stew is reheated. | Prep ahead: Trim lamb and coat with spice mixture. Chop onions. Combine broth, tomatoes and garlic. Refrigerate in separate covered containers for up to 1 day.
----------------------------------------
--
Chickpea and Lentil Soup (p1)
Source: Quick from Scratch - Soups and Salads
Active Time: 15 Minutes
Total Time: 45 Minutes Serves 4
INGREDIENTS
2 tablespoons butter
1 onion, chopped
2 ribs celery, chopped
1/2 teaspoon ground ginger
1/4 teaspoon turmeric
1/8 teaspoon ground cinnamon
1 3/4 teaspoons salt
1/4 teaspoon fresh-ground black pepper
1 cup lentils
6 1/2 cups water
1 3/4 cups canned crushed tomatoes in thick puree (one 15-ounce can)
1 2/3 cups drained and rinsed canned chickpeas (one 15-ounce can)
1/3 cup chopped cilantro or parsley
DIRECTIONS
In a large pot, melt the butter over moderately low heat. Add the onion and celery and cook, stirring occasionally, until the vegetables start to soften, about 10 minutes. Stir in the ginger, turmeric, cinnamon, salt, pepper, and lentils.
Add the water and tomatoes to the pot. Bring to a boil. Reduce the heat and simmer, partially covered, stirring occasionally, until the lentils are tender, 25 to 30 minutes. Add the chickpeas and simmer 5 minutes longer. Stir in the cilantro or parsley.
Variations: *Add one-and-a-half cups of diced leftover cooked lamb with the chickpeas. *Add two cups of shredded cabbage and an additional half cup of water along with the tomatoes.
*Use saffron instead of the turmeric.
Nutrition Information
Serves 4 - Facts Per Serving:
Calories: 393 Fat. Total: 8g Carbohydrates, Total: 64g
Cholesterol: 16mg Sodium: 1379mg Protein: 21g
Fiber: 22g % Cal. from Fat: 18% Fat, Saturated: 0g
-----------------------------------
SUPER QUICK AND EASY SOUP.
this is good and so easy to throw together.
Chicken broth
frozen chopped spinach
can of chicken, drained.
very satisfying! i love soup! you can add anything to it, too. Happy souping!
------------------------------------
Black Bean and Ham Soup Recipe
(serves 4)
1 cup dried black beans
2 tablespoons olive oil
1 onion, diced
1 large carrot, diced (omit for phase1)
1 stalk celery, diced
salt and pepper
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon curry powder
1 ham hock (can sub in diced ham)
1 green onion, diced
plain yogurt
Soak the beans over night in 3 cups water, or if you are like me, bring the beans and water to a boil. Boil for 2 minutes, turn off the heat and let sit for an hour.
Discard bean soaking liquid and set beans aside. In your soup pot heat olive oil to medium low. Sweat onions, celery and carrot for 5 minutes or until onions translucent. Add spices, as well as a big pinch of salt and grinding of pepper, add beans, ham hock and 5 cups of water. Bring to a simmer, uncovered and simmer for 90 minutes, stirring occasioanlly.
Remove ham hock and allow to cool enough to handle. Using an immersion blender blend until the texture is thick. Discard the fat and bones from the ham, chop up and add back to soup. Stir in green onion, reserving some for garnish. Taste and correct for seasoning. The salt levels will vary depending on your ham.
Serve topped with yogurt and green onion.
-------------------------------------
Escarole and White Bean Soup
Serves 4 as a Main Course
Ingredients:
2 Tablespoons olive oil
1 large Onion, diced (about 2 cups)
1 Lemon, juiced
2 Garlic cloves, minced
1 California Bay leaf
1 sprig fresh Rosemary, stem removed and leaves roughly chopped
1 Parmesan rind
10 cups Chicken broth
1 large bunch of Escarole, washed and cut into big strips
4 cups cooked White beans
Salt
Pepper
Freshly grated Parmesan
Directions:
In a large stockpot over medium heat, add oil, onion, and garlic. Saute the vegetables until they are tender, about five minutes. Add lemon juice, garlic, bay leaf, rosemary, Parmesan rind, and chicken broth to the pot. Bring liquid to a gentle simmer, cover pot with a lid, and cook for 25 minutes. Next, use a fork to pull any softened cheese off the Parmesan rind into the soup. Discard the remaining rind and the bay leaf. Add the beans and escarole to the pot, cover, and continue to simmer the soup for 10 minutes until the escarole is wilted and tender. Turn off the heat, and taste the soup adding salt and pepper as necessary. Serve the soup with lots of freshly grated Parmesan cheese on top.
------------------------------------
Indian Spiced Cauliflower Soup
(makes 3-4 servings)
Adapted from How to Cook Everything Vegetarian
2T canola oil
1t garam masala
1t cumin seeds
1 onion, sliced
1 clove garlic, minced
1 head cauliflower, broken into small florets
salt and pepper
1/2C white wine
3C vegetable or chicken stock
1C yogourt
cilantro for garnish(optional)
Heat a soup pot to medium and add oil to pan. Add garama masala and cumin and stir for 30 seconds. Add garlic, onion, and cauliflower plus a good pinch of salt and some pepper. Stir regularly until onions are soft - about 10 minutes. Add wine and cook down for a minute or two. Add stock, cover, and bring to a simmer. Cook until cauliflower is very tender, 15-20 minutes. Cool slightly and put through blender. Return to pot on low heat and whisk in yogourt. Taste and correct for seasoning. Serve topped with cilantro and pepper.
--------------------------------------
Triple Tomato Soup
Prep: 20 minutes
Cook: 45 minutes
Triple Tomato Soup
Ingredients
* 1 large onion, sliced
* 1 Tbsp. butter or olive oil
* 1 28-oz. can whole tomatoes
* 3/4 cup dried tomatoes (not oil packed)
* 1/2 of 6-ounce can no-salt-added tomato paste
* 1 14-oz. can reduced-sodium chicken broth or vegetable broth
* 1/2 cup sliced celery (1 stalk)
* 2 Tbsp. snipped fresh parsley or cilantro
* 2 to 3 tsp. lime juice or lemon juice
* Dairy sour cream
* Fresh Italian (flat-leaf) parsley
Directions
1. In 4-quart Dutch oven cook onion in hot butter, covered, over medium-low heat for 10 minutes or until tender. Add undrained whole tomatoes, 1/2 cup of the dried tomatoes, tomato paste, broth, celery, and parsley. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes; cool. Meanwhile, in microwave-safe bowl cover remaining dried tomatoes with water. Microcook on high (100% power) for 1 minute. Cool. Drain. Snip into pieces; set aside.
2. In blender, blend half of the tomato mixture at a time until smooth. Return to saucepan; add lime juice, heat through. Top with sour cream, snipped dried tomatoes, and parsley. Makes 4 side-dish servings
Nutrition Facts
* Calories 128,
* Total Fat (g) 4,
* Saturated Fat (g) 2,
* Monounsaturated Fat (g) 1,
* Polyunsaturated Fat (g) 0,
* Cholesterol (mg) 8,
* Sodium (mg) 786,
* Carbohydrate (g) 22,
* Total Sugar (g) 14,
* Fiber (g) 5,
* Protein (g) 6,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 56,
* Calcium (DV%) 10,
* Iron (DV%) 21,
* Percent Daily Values are based on a 2,000 calorie diet
----------------------------------------
------
Chicken & Spinach Soup with Fresh Pesto
From EatingWell: September/October 2009
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredientsboneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
5 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
* 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
* 1/2 cup carrot or diced red bell pepper(use pepper)
* 1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
* 1 large clove garlic, minced
* 5 cups reduced-sodium chicken broth
* 1 1/2 teaspoons dried marjoram
* 6 ounces baby spinach, coarsely chopped
* 1 15-ounce can cannellini beans or great northern beans, rinsed
* 1/4 cup grated Parmesan cheese
* 1/3 cup lightly packed fresh basil leaves
* Freshly ground pepper to taste
* 3/4 cup herbed multigrain croutons for garnish (optional) (OMIT)
*
*
*
Preparation
1. Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2. With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3. Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4. Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.
Nutrition
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
----------------------------------------
----
Rosemary-Mushroom Chicken Soup
Two types of mushrooms add an earthy flavor to a hearty chicken soup prepared in the slow cooker.
Prep Time: 20 Min
Total Time: 8 Hr 20 Min
Makes: 8 servings (1 1/3 cups each)
INGREDIENTS:
2 1/2 lb boneless skinless chicken thighs, cut into 1 1/2-inch pieces
6 oz fresh portabella mushroom caps, cut in half lengthwise then sliced crosswise (about 3 cups)
3 cups sliced fresh shiitake mushrooms (about 6 oz)
3 large shallots, sliced (about 1 1/2 cups)
2 cloves garlic, finely chopped
1/4 cup ww flour
1 tablespoon chopped fresh rosemary leaves
1/2 teaspoon salt
1/4 teaspoon pepper
32 oz low sodium chicken broth (4 cups)
3 tablespoons Dijon mustard
DIRECTIONS:
1. Spray 4- to 5-quart slow cooker with cooking spray. In cooker, mix chicken, portabella and shiitake mushrooms, shallots and garlic. Add flour, rosemary, salt and pepper; toss until chicken and vegetables are coated. Stir in broth and mustard until well mixed.
2. Cover; cook on Low heat setting 8 to 10 hours. Stir well before serving.
NUTRITION INFORMATION:
1 Serving: Calories 290 (Calories from Fat 110); Total Fat 12g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 800mg; Total Carbohydrate 13g (Dietary Fiber 1g, Sugars 2g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 2%; Calcium 6%; Iron 20% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 4 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
Portabella mushroom caps tend to be quite large, so than's why we recommend cutting them in half and then again crosswise to create bite-size pieces.
To quicken prep time, look for packaged sliced mushrooms in your grocer's produce section.
---------------------------------------
Swiss Chard, Chicken, and red lentil soup
www.dailyunadventuresincooking.com/2009/
09
/swiss-chard-chicken-and-red-lentil-so
up.html
-------------------------------------
South Beach Tom Yum Soup
5-6 c chicken stock
1 stalk lemongrass
1 inch fresh ginger, grated
2-3 small cloves garlic, minced
1 1/2 c sliced mushrooms (I used cremini)
1 red bell pepper, sliced (slices cut in half so they're not too long)
1/4 c thinly sliced green onions, white and green parts divided
1 Tbsp fish sauce
1 Tbsp Sriracha
2 cans light coconut milk
1 lb cleaned, shelled shrimp
1/4 c chopped fresh cilantro
First, prepare the lemongrass: remove the tough outer leaves, trim off the root end, and then thinly slice just the ivory-colored part. Take the thin slices and either pulse them in a blender or food processor, or do what I did, and have your Rugrat mash them well in a molcajete. The lemongrass should end up looking like little bitty threads.
When the lemongrass is prepared, put the chicken stock into a large stockpot or dutch oven over medium heat. I used about a box and a half of chicken stock (about 6 cups). To the chicken stock, add the lemongrass, ginger, garlic, mushrooms, bell peppers, and the white parts of the green onions. Add the fish sauce and Sriracha, and then let it simmer for about 5-7 minutes, until the veggies are tender and the flavors have had a good chance to combine. Add in one can of coconut milk and taste the soup. Mine was very strong at this point, so I added another can of coconut milk to mellow out the flavor a little bit. If you need a bit more salt, add another shake or two of fish sauce. Bring the soup back up to a simmer and add in the shrimp. Let the shrimp cook about 2-3 minutes (if your shrimp are on the small side; 4-5 minutes if you've got bigger ones), until they're opaque, pink, and curled up. Take the soup off the heat, stir in the green parts of the green onions and the chopped cilantro, and serve.
Note: You could add some fresh shredded basil to this and it would be wonderful
--------------------------------------
Egg Drop Soup with Tomato and Coriander
(serves one as a meal or four as a delicate starter)
500ml stock (chicken or vegetable)
1 tspn vegetable oil
3 spring onions, white and greens seperated and chopped
1 garlic clove, chopped
4 stalks of coriander, stalks chopped and leaves reserved
1 tblspn soy sauce
2 tomatoes, skinned, seeded and cut into quarters
1 egg, beaten in a jug
* Heat the oil over a medium-high heat and add the spring onion whites. garlic and coriander stalks. Fry for 30 seconds.
* Add the stock and soy sauce to the pan and bring to the boil.
* Add the tomatoes and reduce the heat. Simmer for 4 minutes.
* Turn off the heat and very slowly add the egg in a constant stream stirring in one direction with a fork. The egg will turn into ribbons.
* Serve in a bowl topped with the spring onion greens and coriander.
------------------------------------
Roasted Red Pepper & Red Lentil Soup:
1 -1/2 TBS peanut oil
1/2 yellow onion, finely chopped
1 russet potato, peeled and finely diced
1 tsp of ground cumin
generous pinch of cumin seeds
1/2 tsp of ground coriander
generous pinch (or two) of salt
1 cup vegetable broth
3 cups of water
3/4 cup red lentils, rinsed
7.5 oz jar roasted red peppers
salt to taste
cilantro garnish
Heat the oil in a heavy bottomed sauce pan over medium-low heat. Cook the onion for 3-4 minutes, stirring frequently (avoid browning) . Add the potato, cover, and cook for 4 minutes (stirring to avoid sticking). Add the cumin, cumin seeds, coriander and salt and mix well. Cook for 1-2 minutes. Add the vegetable broth, water, red lentils and bring to a boil. Turn down to a simmer and add the roasted red peppers. Cook for 10-15 minutes, until lentils loose their shape.
Remove the soup from the heat and puree using an immersion blender.
Return to the heat and add salt to your taste.
Serve garnished with cilantro.
--------------------------------------
Squash, Chickpea & Red Lentil Stew
(makes 8 servings)
3/4C dried chickpeas
1 medium butternut squash, peeled, seeded and cut into 1-inch cubes
2 large carrots, roughly chopped (leave out for p1)
1 large onion, chopped
1C red lentils
4C chicken or vegetable stock
2T tomato paste
2T ginger, minced
1 1/2T cumin
1t salt
1/4t pepper
1 lime, juiced
1/2 bunch cilantro, chopped
1. Cover chickpeas in cold water by at least 2 inches. Soak overnight and then drain.
2. Combine the soaked chickpeas, squash, carrots, onion, lentils, broth, tomato paste, ginger, cumin, salt, and pepper in your slow cooker.
3. Cook on low until tender - I left mine on for the full 10+ hours since I had a long day.
4. If you are serving it all stir in lime juice (otherwise add when you serve). Serve sprinkled with cilantro.
---------------------------------------
Crockpot Recipe for Vegetarian Black Bean and Tomatillo Soup with Lime and Cilantro
(Makes about 6 servings)
1 T olive oil
1 onion, finely chopped
8 tomatillos, chopped in 1/4 inch pieces (about 2 cups chopped tomatillo)
1 T finely minced garlic
1 T dried cilantro (optional)
2 tsp. dried Mexican Oregano
2 tsp. ground cumin
2 cans black beans, rinsed well
2 cans diced tomatoes with juice
4 cups chicken stock
1 cup water
1/2 cup uncooked brown rice (omit for phase 1)
1/2 cup fresh squeezed lime juice (or a bit less if you don't love lime like I do)
1 cup chopped fresh cilantro, plus more for garnish if desired
Chop onions and tomatillos into pieces about 1/4 inch. Heat olive oil in large frying pan, then saute onions and tomatillos about 5 minutes, then add garlic, dried cilantro, Mexican Oregano, and cumin and saute 1-2 minutes more. While vegetables saute, dump beans into a colander placed in the sink and rinse until no more foam appears.
Put tomatillo-onion mixture into large 4-5 quart crockpot. (I used a 5 1/2 quart crock pot, but it was not completely full.) Add beans, tomatoes with juice, chicken stock, water, and brown rice. Cook on high for 4 hours (This could also be cooked on low for 8 hours.) Slow cookers can vary, so check and adjust the cooking time according to how hot your crockpot gets.)
After 4 hours (or 8 hours if using low) turn the crockpot to low setting, and let it cook 15 minutes to lower the temperature, then add the fresh lime juice and cilantro and cook 10 minutes on low. Serve hot, with additional chopped cilantro for garnish if desired.
This recipe could be cooked on the stove. Follow directions above, but put ingredients into medium sized soup pot and add one cup more water. Cook at very low simmer for about one hour, then reduce heat for five minutes, then add lime juice and cilantro and simmer five minutes more.
Serve hot, with additional chopped cilantro if desired.
----------------------------------------
Rich Tomato Soup:
* 1 tsp. butter (SB approved)
* 1 tsp. extra-virgin olive oil
* 1 large shallot, minced
* 1 small stalk of celery, diced
* 1 small carrot, diced (omit for phase 1)
* 1/2 tsp. Kosher salt
* freshly ground black pepper
* 1/8 tsp. cayenne pepper
* 1 tbsp. tomato paste (I like Luigi Vitelli brand)
* one 14.5 oz. can of vegetable broth
* one 14.5 oz. can of low-sodium chicken broth
* one 28 oz. can of crushed tomatoes
* leaves from 1 small sprig of fresh thyme, optional
* 1/4 to 1/2 cup of fat-free Half and Half, optional
Melt the butter and olive oil in a large, heavy bottomed soup pot over medium-high heat. Add the shallots, celery and carrots and saute for approximately 4 to 5 minutes or until the shallots are translucent and the celery has begun to soften. Do not allow the vegetables to brown.
Add the Kosher salt, some ground black pepper and 1/8 tsp. of cayenne pepper. Stir to combine. Add the tomato paste and stir well, coating the vegetables with the paste as it melts. Add vegetable broth, chicken broth and crushed tomatoes and stir well to combine. Add the thyme, if using. Raise the heat and allow the soup to just come to the boil, then lower the heat, cover and allow the soup to simmer for 30 minutes or until the carrots have softened, stirring occasionally.
Remove the pan from the heat and, using an immersion blender, puree the soup until smooth. (Alternately, you may use a blender if yours is not anemic like mine.) Return the soup to the stove and add the half and half, if desired. Taste and adjust the seasoning, adding more salt and pepper if desired. Do not allow the soup to boil once the cream has been added, just let it simmer on low. Serve and enjoy!
----------------------------------
Portobello Mushroom Lentil Soup
Prep Time: 20 Minutes
Cook Time: 30 Minutes
Ready In: 50 Minutes
Yields: 8 servings
INGREDIENTS:
2 cups chopped portobello mushrooms
1 green bell pepper, chopped
1 small red onion, chopped
1 tablespoon olive oil
4 cloves garlic, chopped
1 (6 ounce) can tomato paste
6 cups chicken broth
4 teaspoons dried basil, or to taste
1 1/2 cups dried brown lentils,rinsed and drained
salt and pepper to taste
1/4 cup cooking sherry (sub in 1/2 tbsp of vinegar plus water = 1/4 cup))
grated Parmesan cheese
DIRECTIONS:
1. Heat oil in a large pot over medium heat. Add mushrooms, green pepper, onion and garlic, and saute until tender, about 5 minutes. Pour in the chicken broth, and stir in the tomato paste. Bring to a boil, and add the lentils. Reduce heat to low, cover, and simmer for about 15 minutes. Season with basil, salt and pepper. Cover and simmer for another 15 minutes.
2. Ladle into bowls, and top each bowl with 1 tablespoon of sherry and sprinkle with Parmesan cheese to taste.
--------------------------------
Turkey Mushroom Stew
Prep Time: 15 Minutes
Cook Time: 1 Hour
Ready In: 1 Hour 15 Minutes
Yields: 10 servings
INGREDIENTS:
1 tablespoon vegetable oil
1 pound ground turkey
garlic powder to taste
Italian seasoning to taste
ground black pepper to taste
2 (28 ounce) cans no-salt-added crushed tomatoes, with liquid
1 (28 ounce) can no-salt-added whole tomatoes, with liquid
1 (15 ounce) can kidney beans
1/2 cup hot pepper sauce
1 large green bell pepper, chopped
1 large onion, chopped
1 pound fresh mushrooms, chopped
DIRECTIONS:
1. Heat the oil in a skillet over medium heat, and cook the turkey until evenly browned. Season with garlic powder, Italian seasoning, and pepper. Drain, and transfer turkey to a large pot.
2. Mix the crushed tomatoes with liquid, whole tomatoes with liquid, kidney beans, and hot sauce into the pot. Stir in the green bell pepper, onion, and mushrooms. Bring the mixture to a boil, reduce heat to low, and season to taste with garlic powder, Italian seasoning, and pepper. Continue cooking 1 hour, stirring occasionally, or to desired consistency. If the stew is too thick, mix in some water.
-------------------------------------
Recipe courtesy of:
Fatfree Vegan Kitchen
Spicy Collard and Black-eyed Pea Soup
2 onions, diced
2 ribs celery, diced
1 cup diced green bell pepper
3-4 cloves garlic, minced
2 cups dried black-eyed peas, picked over and rinsed
6 cups water
1 pound collard greens, tough stems removed and greens chopped
1 1/2 teaspoons dried thyme (divided)
1 teaspoon oregano (divided)
1 16-ounce can diced tomatoes (fire-roasted preferred)
2 cups water (or vegetable broth)
1 tablespoon hot sauce
1/4 teaspoon cayenne (to taste)
1/2 teaspoon chipotle pepper (to taste)
1/2 teaspoon smoked Spanish paprika
1 -2 teaspoons salt (to taste)
1 tablespoon double strength tomato paste (or 2 tbsp. regular)
1/4 teaspoon black pepper
Spray a pressure cooker or large pot with a light coating of olive oil. Heat it and add the onions. Sauté for about 5 minutes, until they begin to brown. Add the celery, green pepper, and garlic, and cook, stirring, for 3 more minutes.
Add the black-eyed peas, water, 1 teaspoon of the thyme, and 1/2 teaspoon of oregano.
If using a pressure cooker, seal the cooker and cook for 10 minutes after it reaches high pressure; use a quick-release method to bring down the pressure.
If cooking in a regular pot, cook until peas are tender, about 45-55 minutes.
Once the peas are tender, add all remaining ingredients and cook for at least 25 minutes to allow flavors to develop. Serve with brown rice with additional hot sauce.
Makes at least 6 servings. Each provides 242 Calories (kcal); 1g Total Fat; (4% calories from fat); 16g Protein; 45g Carbohydrate; 0mg Cholesterol; 488mg Sodium; 11g Fiber. Weight Watchers Core/4 Flex Points.
---------------------------------------
Vegetable Black Bean Soup
Ingredients:
1 can of Vegetable broth
1 C. V-8 Juice (or tomato juice)
1/2 can of fire roasted crushed tomato (I like Muir Glen)
1 medium-small onion
3 collard green leaves, chopped
2 C. chopped brocolli
1 half of a zucchini squash, chopped
1 can black beans
2 slices turkey bacon (lowfat)
Plenty of fresh dill
1 T. fennel seeds
Spices:
a few shakes of garlic powder
several shakes of Mrs. Dash Original Seasoning
salt and pepper to taste
In a frying pan: begin frying the bacon and turn until done.
While that is cooking, chop the veggies.
In a soup pot:
Saute the chopped onion in a little oil.
Add the vegetable broth and V-8 juice and turn the heat to medium-high.
Add the crushed tomatoes and mix in well.
Add chopped collard greens, brocolli, squash, dill, fennel seeds and spices, cover and let it cook down for about 5 minutes.
Add the turkey bacon
Add the can of black beans (drain the liquid from the can first).
Cover and let cook over a medium-low heat for another 15-20 minutes.
---------------------------------------
Shrimp and Cabbage Chowder
From Weight Watchers magazine
Makes 4 servings
1 T. unsalted butter (sub in olive oil)
3 large garlic cloves, finely chopped
2 (15-ounce) cans reduced sodium chicken broth
2 small head Savoy cabbage (1 pound), cored and thinly sliced
1 (15 ounce) can navy or great northern beans, rinsed and drained
¼ t. crushed red pepper or freshly ground black pepper
1 pound large shrimp, peeled and deveined
2 plum tomatoes, diced
½ c. packed basil leaves, thinly sliced
Melt butter in soup pot or Dutch oven over medium-high heat. Add garlic and saute until fragrant, about 20 seconds.
Add broth, cabbage, beans and red pepper; bring to a boil.
Reduce heat to medium, cover and cook until cabbage is tender about 12 minutes.
Stir in shrimp, tomatoes, and basil; cook, stirring until the shrimp is opaque, 2-3 minutes.
Per serving (1 3/4 cups): 250 cal., 5 g fat, 2 g sat fat, 114 mg chol, 759 mg sod, 27 g carb, 7 g fib, 25 g prot, 154 mg calc.
----------------------------------------
Daily Dish 1/2/2008
Quick Chicken Gumbo
Makes 2 servings
Ingredients
1 skinless, boneless chicken breast
1 tablespoon olive oil
1/8 teaspoon minced garlic
1/2 medium yellow onion, diced small
1/2 green bell pepper, diced small
Salt and freshly ground pepper
1/3 cup low-sodium, fat-free chicken broth
1/2 (14 1/2–ounce) can stewed tomatoes
1/2 (10-ounce) package frozen cut okra, thawed
1/8 teaspoon hot sauce
1/2 tablespoon Creole or Cajun seasoning, or to taste
1 teaspoon gumbo filé powder (optional)
Instructions
1. Cut raw chicken into strips or cubes.
2. Heat oil in a large nonstick skillet over medium-high heat until hot. Sauté garlic, onion, and bell pepper, stirring often, until onion is translucent, about 3 minutes. Season chicken with salt and pepper to taste and add to skillet. Give pan a good shake every now and then to sear chicken on all sides, about 3 to 5 minutes.
3. Add broth, tomatoes with their liquid, and okra. Stir to break up the okra, then cover, reduce heat, and simmer 8 minutes or until everything is heated through and slightly thickened.
4. Stir in hot sauce and Creole or Cajun seasoning. If you want a thicker gumbo, turn off the heat, add the gumbo filé powder (ground sassafras leaves — traditional in Cajun cooking), and stir for another 1 to 2 minutes. If gumbo becomes too thick, thin to taste with additional chicken broth or hot water.
Nutritional Information:
213 calories
9 g total fat (2 g sat)
37 mg cholesterol
16 g carbohydrate
17 g protein
5 g fiber
340 mg sodium
----------------------------------
Lisa's Italian Wedding Soup
93% lean ground beef about half a pound
1 pk frozen chopped spinach
1 egg
3 cans low sodium chicken broth
grated parmesan cheese (about a good handful)
1 TB garlic powder
salt & pepper
2 TB extra virgin olive oil
Combine beef, 1 egg, half the parm cheese, garlic powder, sprinkle salt and pepper all together with hands (it's fun!)
Then shape beef into small meatballs.
Add 2 TB olive oil to a skillet and heat to medium high.
Add meatballs and brown them pretty well, about 5-6 minutes on each side. Drain on paper towels.
While the meatballs are browning, add 3 cans chicken broth to large pot. Heat it until it boils, then turn down the heat to a simmer.
Microwave the spinach so it makes it easier to break it into pieces. Throw the spinach pieces into the pot.
Mix until the spinach is well blended throughout.
Add the meatballs to the soup, stir and serve in soup bowls.
Sprinkle remaining parm cheese over each bowl and it will melt into the soup.
------------------------------------
Greek Soup
1. Saute a little garlic and/or onion in a drop of olive oil with a pinch of salt and pepper -- black or red flake.
2. Add chopped celery, peppers, cabbage or any P1 fridge veggies with a tiny bit more salt. Saute until those veggies "sweat."
3. Pour in a can of crushed tomatoes. If you're a carnivore, you can also add some chicken stock here. Bring to light simmer. Adjust seasonings
4. Drain a can of the beans of their liquid and add drained beans to the pot. Stir.
5. At the last minute, throw in some fresh herbs or shredded greens (spinach, escarole, etc).
Use chickpeas. Season with oregano. Before serving, add crumbled feta, a few chopped olives, fresh spinach, squeeze of lemon
-------------------------------------
Edited by: KIERAE at: 8/22/2011 (13:52)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
-----------------------
Kierae
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae www.facebook.com/Robinlove60
NANALULU2
Posts: 163
