4 cloves garlic, chopped
2 tbsp olive oil (or adjust for core allotment)
1/4 cup chopped onion
1 lb potatoes, quartered
2 14-oz. cans chicken broth
1-3/4 cups water
1-1/2 cups sugar snap peas, trimmed
salt & pepper, to taste
In a large saucepan cook onion in hot oil (or Pam) over medium heat until clear. Add garlic & continue to saute for 1-2 more minutes. Add potatoes, chicken broth, and water. Bring to boiling; reduce heat. Cook, covered, 15 to 18 minutes, or until potatoes are tender. Cool soup slightly.
Using a food processor or blender, purée soup in batches until smooth. Return to saucepan. Add peas. Bring to boiling; reduce heat. Simmer, uncovered, for 3 minutes.
*adapted from www.bhg.com
Triple Tomato Soup
1 lg onion, sliced
1 tbsp canola (or adjust for core allotment)
1 28-oz. can whole tomatoes
3/4 cup dried tomatoes (not oil packed)
1/2 of 6-ounce can tomato paste
1 14-oz. can chicken broth or vegetable broth
2 to 3 tsp lime juice or lemon juice
In 4-quart Dutch oven cook onion in oil (or use pam), covered, over medium-low heat for 10 minutes or until tender. Add undrained whole tomatoes, 1/2 cup of the dried tomatoes, tomato paste and broth. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes; cool. Meanwhile, in microwave-safe bowl cover remaining dried tomatoes with water. Cook on high (100% power) for 1 minute. Cool. Drain. Snip into pieces; set aside.
In blender, blend half of the tomato mixture at a time until smooth. Return to saucepan; add lime juice, heat through. Top with remaining dried tomatoes.
*adapted from www.bhg.com
1 tbsp canola (or adjust for core allotment)
1 28-oz. can whole tomatoes
3/4 cup dried tomatoes (not oil packed)
1/2 of 6-ounce can tomato paste
1 14-oz. can chicken broth or vegetable broth
2 to 3 tsp lime juice or lemon juice
In 4-quart Dutch oven cook onion in oil (or use pam), covered, over medium-low heat for 10 minutes or until tender. Add undrained whole tomatoes, 1/2 cup of the dried tomatoes, tomato paste and broth. Bring to boiling; reduce heat. Simmer, covered, for 20 minutes; cool. Meanwhile, in microwave-safe bowl cover remaining dried tomatoes with water. Cook on high (100% power) for 1 minute. Cool. Drain. Snip into pieces; set aside.
In blender, blend half of the tomato mixture at a time until smooth. Return to saucepan; add lime juice, heat through. Top with remaining dried tomatoes.
*adapted from www.bhg.com
Savory Bean & Spinach Soup
3 14-oz cans vegetable broth
1 15-oz can tomato puree
1 15-oz can white or Great Northern beans, rinsed and drained
1/2 cup brown rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 tsp dried basil, crushed
1/4 tsp salt
1/4 tsp ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper. Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3- 1/2 hours. Stir spinach into soup.
*slightly adapted from www.bgh.gom
1 15-oz can tomato puree
1 15-oz can white or Great Northern beans, rinsed and drained
1/2 cup brown rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 tsp dried basil, crushed
1/4 tsp salt
1/4 tsp ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper. Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3- 1/2 hours. Stir spinach into soup.
*slightly adapted from www.bgh.gom
Slow-Cooked Minestrone
1 lb. lean boneless beef, cut into 1/2-inch cubes
2 14-1/2-oz. cans diced tomatoes with basil, garlic, and oregano (undrained)
2 14-oz. cans beef broth
1 15-oz. can cannellini beans, rinsed and drained
1 15-oz. can red kidney beans, rinsed and drained
1 cup thinly sliced carrots (2 medium)
1 cup dried whole wheat bow tie pasta
1 medium yellow summer squash, halved lengthwise and sliced
salt & pepper, to taste
In 5- to 5-1/2-quart slow cooker; combine seasoned beef, undrained tomatoes, broth, cannellini beans, kidney beans and carrots. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours. Add pasta and squash to cooker (if using low-heat setting, turn to high-heat setting). Cover and cook 30 to 45 minutes more or until pasta is tender.
*slightly adapted from www.bhg.com
2 14-1/2-oz. cans diced tomatoes with basil, garlic, and oregano (undrained)
2 14-oz. cans beef broth
1 15-oz. can cannellini beans, rinsed and drained
1 15-oz. can red kidney beans, rinsed and drained
1 cup thinly sliced carrots (2 medium)
1 cup dried whole wheat bow tie pasta
1 medium yellow summer squash, halved lengthwise and sliced
salt & pepper, to taste
In 5- to 5-1/2-quart slow cooker; combine seasoned beef, undrained tomatoes, broth, cannellini beans, kidney beans and carrots. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours. Add pasta and squash to cooker (if using low-heat setting, turn to high-heat setting). Cover and cook 30 to 45 minutes more or until pasta is tender.
*slightly adapted from www.bhg.com
Spice Rubbed Chicken with Couscous
1 tsp. finely shredded orange peel
1 tsp. ground cinnamon
1/4 tsp. ground cumin
1/8 tsp. salt
8 chicken breasts or thighs, skinned (or use lean pork chops)
2 tsp. olive oil (or use core allotment)
1 medium carrot, halved lengthwise and sliced
1/2 cup chopped onion
1/2 cup water
1 14.5-oz. can diced tomatoes
3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/2 cup whole-wheat couscous
In a bowl combine orange peel, cinnamon, cumin, and salt. Rub orange peel mixture over both sides of chicken. In 12-inch nonstick skillet heat oil over medium-high heat. Add chicken. Reduce heat to medium. Cook to desired doneness, turning halfway through. Remove from skillet. Keep warm.
Add carrots and onion to skillet; cook and stir 3 minutes. Slowly add water; undrained tomatoes, and chickpeas. Bring to boiling; stir in couscous. Top with chicken. Remove from heat. Let stand 5 minutes.
Transfer chicken to platter. Fluff couscous with fork. Serve.
*adapted from www.bhg.com
1 tsp. ground cinnamon
1/4 tsp. ground cumin
1/8 tsp. salt
8 chicken breasts or thighs, skinned (or use lean pork chops)
2 tsp. olive oil (or use core allotment)
1 medium carrot, halved lengthwise and sliced
1/2 cup chopped onion
1/2 cup water
1 14.5-oz. can diced tomatoes
3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/2 cup whole-wheat couscous
In a bowl combine orange peel, cinnamon, cumin, and salt. Rub orange peel mixture over both sides of chicken. In 12-inch nonstick skillet heat oil over medium-high heat. Add chicken. Reduce heat to medium. Cook to desired doneness, turning halfway through. Remove from skillet. Keep warm.
Add carrots and onion to skillet; cook and stir 3 minutes. Slowly add water; undrained tomatoes, and chickpeas. Bring to boiling; stir in couscous. Top with chicken. Remove from heat. Let stand 5 minutes.
Transfer chicken to platter. Fluff couscous with fork. Serve.
*adapted from www.bhg.com
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