Tomato and Pepper Chicken Stew

Tomato and Pepper Chicken Stew
Lynn Tryba

Courtesy of The National Chicken Council 45 minutes prep time Serves 6 to 8 Ingredients: 2 Tbsp olive oil 11/2 lb chicken thigh meat, boneless and skinless, cut into 1-inch cubes 1 green bell pepper, diced 2 Spanish onions, diced 2 cloves garlic, minced 11/2 Tbsp chili powder 2 tsp garam masala 1/8 tsp ground nutmeg 1/8 tsp ground ginger 1/2 tsp salt 2 tsp brown sugar 1 can (14.5 oz) diced tomatoes 1 c low-sodium chicken broth 1/2 c raisins 1/4 c apple cider vinegar 1 can (14.5 oz) white beans, drained and rinsed 4 Tbsp chopped fresh parsley Cooked rice, optional Directions 1) In a Dutch oven or large soup pot, heat olive oil over medium high heat. 2) When hot, add chicken and stir. 3) Saute, stirring often, for about 5 minutes or until chicken is browned on all sides. 4) Add green pepper, onions, and garlic. 5) Stir and reduce heat to medium. Cook, stirring occasionally, for about 6 to 7 minutes or until vegetables are softened. Add chili powder, garam masala, nutmeg, ginger, salt, and brown sugar. Saute, stirring, for another 2 minutes. 6) Add tomatoes, stock, raisins, and vinegar. 7) Stir, raise heat to high and bring to a boil. Reduce heat, cover, and cook for about 25 to 30 minutes or until chicken is tender and cooked through. 8) Add beans, stir, and cook for another 2 to 3 minutes or until beans are heated through. Serve (over rice, if desired) garnished with chopped parsley.

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Cream of Mushroom Soup

Cream of Mushroom Soup
Number of Servings
Serves 2
Ingredients
  • [q:3/4] pound fresh mushrooms, sliced
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 3 cups vegetable broth
  • 2 tbsp flour
  • 1 cup vegan non-dairy sour cream substitute
  • 1 cup soy milk
  • salt and pepper to taste
Directions
  1. In a large soup or stock pot, sautee the mushrooms, onion and garlic in olive oil for 3 to 5 minutes, until onions are soft.
  2. Reduce heat to medium low and add the vegetable broth.
  3. Cover and allow to simmer for at least 45 minutes.
  4. Add the flour, non-dairy sour cream and soy milk, stirring well to combine.
  5. Allow to simmer another 20 to 30 minutes, or until soup has thickened.
  6. Season generously with salt and pepper before serving.
Nutrition Info
412 Calories, 13 g Protein, 0 mg Cholesterol, 36 g Carbohydrates, 11 g Total sugars (0 g Added sugars), 4 g Fiber, 28 g Total fat (13 g sat), 753 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), [nutrition:4] Vitamin B3 (niacin), [nutrition:3] Phosphorus, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Vitamin D, Calcium, Folate, Iron, Potassium, Zinc

Carrot and Apple Soup

Carrot and Apple Soup
Ingredients
  • 1 Tbsp canola oil
  • 1 medium onion, chopped
  • 1 medium leek, chopped 1 lb peeled carrots, cut in [q:1/2] inch slices
  • 1 Granny Smith apple, peeled, cored, and chopped
  • 3 cups fat-free, reduced-sodium chicken broth Milk or fat-free, reduced-sodium chicken broth, as desired (optional)
  • Salt and freshly ground black pepper, to taste
  • 3 Tbsp minced mint, for garnish (optional)
Directions
  1. Heat oil in medium Dutch oven or large saucepan on medium-high until hot. Saute onion and leek until onion is translucent, 4 minutes.
  2. Mix in carrots and apple. Tightly cover pot, reduce heat, and cook gently until vegetables give up most of their juices, 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.
  3. Let soup sit, uncovered, about 20 minutes, to cool slightly. Purée soup in a blender or food processor, if necessary in two batches. (Blender makes a smoother soup.) If soup is too thick, add milk or broth, as desired. Season to taste with salt and pepper. Serve garnished with mint.

Miso Soup Plus

Miso Soup Plus
Prep Time
20 minutes
Number of Servings
Serves 3
Ingredients
  • 2 Tbsp chopped shallots
  • 1 tsp minced fresh ginger
  • [q:1/2] cup each thinly sliced cabbage and carrot
  • 1 tsp olive oil
  • 2 cups low-sodium vegetable broth
  • 1 tsp almond butter
  • 2 Tbsp yellow miso
  • 2 Tbsp filtered water
Directions
  1. In medium saucepan, saute shallots, ginger, and veggies in oil until crisp-tender, about 3 minutes.
  2. Add broth and almond butter and simmer gently for another 3 to 4 minutes.
  3. Dissolve miso in water and add to saucepan, stirring well.
  4. Heat for another 5 minutes. (Do not let soup boil.)
  5. Top each serving with minced chives. (Store leftover soup in covered container in refrigerator.)

Creamy Vegetable Soup

Creamy Vegetable Soup
Prep Time
40 minutes
Number of Servings
Serves 8
Ingredients
  • Cooking oil spray
  • 3 garlic cloves, peeled and halved
  • 1 yellow bell pepper, seeded and cut in [q:1 1/2]-inch pieces
  • 1 large head of broccoli, florets only (about 2 cups)
  • [q:1/2] small cauliflower, cut in [q:1 1/2] inch florets (2 to 3 cups)
  • [q:1/2] small fennel bulb, cut in 1-inch pieces
  • 1 medium red-skin potato, diced
  • 2 large shallots, quartered
  • 1 medium tomato, seeded and cut in 6 wedges
  • 1 small zucchini, cut in 1-inch pieces
  • 1 small acorn squash, peeled, seeded, and cut in 1-[q:1/2]-inch pieces (about 3 cups)
  • 1 medium carrot, cut in 1-inch pieces
  • 1 Tbsp canola oil
  • mixture of:
    • [q:1/2] tsp ground cinnamon
    • [q:1/8] tsp ground allspice
    • [q:1/8] tsp ground coriander
    • [q:1/8] tsp black pepper
  • 2 cups reduced-fat (2%) milk
  • Salt and freshly ground black pepper
  • 2 plum tomatoes, seeded and finely chopped, for garnish (optional)
Directions
  1. Preheat the oven to 425°. Coat two baking sheets with cooking spray. On one sheet, place the garlic, bell pepper, broccoli florets, cauliflower, fennel, potato, shallots, tomato, and zucchini. Coat liberally with cooking spray, stir, and spray again. Place the acorn squash and carrot pieces on the second sheet and toss with the oil. Bake the vegetables 15 minutes. Stir and bake 10 minutes longer, or until slightly soft and lightly colored.
  2. Transfer the vegetables to a large, deep saucepan. Add the spice mixture and 3 cups of cold water. Bring to a boil, reduce the heat, cover, and simmer about 20 minutes.
  3. Stir in milk. Transfer the mixture to a blender and puree until smooth.
  4. Season with salt and pepper. Garnish with chopped tomato.
Nutrition Info
111 Calories, 5 g Protein, 18 g Carbohydrates, 4 g Fiber, 3 g Total fat (1 g sat, 1 g mono, 1 g poly), 72 mg Sodium, Vitamin C, Vitamin A, Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B12, D, E, Folate, Pantothenic acid, Calcium, Magnesium, Phosphorous, Potassium

Rosanna’s Lentil Soup

Rosanna’s Lentil Soup
Number of Servings
8
Ingredients
  • 1 pound small green lentils
  • [q:1/2] cup (120 ml) extra-virgin olive oil
  • 3 ribs celery, diced
  • 2 carrots, diced
  • 1 sweet onion, diced
  • 5 cloves garlic, minced
  • 2 quarts (2 liters) organic chicken broth
Directions
  1. Soak the lentils in a bowl of water for 1 hour.
  2. Drain and set aside.Put the oil in a large saucepan and place over medium heat.
  3. When the oil is hot, add the vegetables and sauté until they are just soft, about 5 minutes.
  4. Add the lentils and sauté for 5 minutes.
  5. Add the broth. Bring to a simmer and cook, covered, over low heat for about [q:1 1/2] hours, until the lentils are soft.
  6. Serve with crusty bread drizzled with extra-virgin olive oil.

Broccoli Soup with Pasta

Broccoli Soup with Pasta
Number of Servings
Serves 4
Ingredients
  • 2 medium cloves garlic
  • Salt
  • [q:3/4] pound broccoli florets
  • 2 tablespoons extra-virgin olive oil
  • Freshly ground black pepper
  • 1 large beef bouillon cube
  • 6 ounces short tubular pasta, or other dried small pasta shape for soup, such as ditalini or small shells
Directions
  1. Fill a pot with water that will accommodate the broccoli and place over high heat.
  2. Peel and finely chop the garlic.
  3. When the water is boiling, add 1 teaspoon salt and put in the broccoli. Cook until tender, about 5 minutes after the water comes back to a boil. Drain the broccoli and set aside.
  4. Put the garlic and olive oil in a 4 to 6 quart soup pot and place over medium-high heat. After the garlic begins to sizzle, add the cooked broccoli. Season with pepper and lightly with salt and sauté for about 5 minutes. Stir periodically with a wooden spoon, using it to mash the broccoli into small pieces.
  5. When the broccoli has finished sautéing, add 4 cups water and the bouillon cube and raise the heat to high. When the water begins boiling, add the pasta and cook covered over medium heat until the pasta is al dente. Serve hot.
Nutrition Info
251 Calories, 8 g Protein, 0 mg Cholesterol, 38 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 8 g Total fat (1 g sat), 318 mg Sodium, [nutrition:5] Vitamin C, Vitamin K, [nutrition:2] Phosphorus, [nutrition:1] Vitamin B2 (riboflavin), Vitamin B6, Vitamin E, Folate, Magnesium

Braised Carrot Soup

Braised Carrot Soup
Prep Time
25 minutes
Number of Servings
Serves 4
Ingredients
  • 4 tsp organic extra-virgin olive oil, divided
  • 1 Tbsp balsamic vinegar
  • [q:1 1/2] tsp sea salt, plus additional to taste, divided
  • 6 to 8 organic carrots, cut into small chunks
  • [q:1/2] yellow onion, diced
  • 2 organic Yukon gold potatoes, peeled and diced
  • Scant pinch ground nutmeg
  • 4 cups spring or filtered water
  • 2 sprigs fresh mint, remove leaves and finely shred them
Directions
  1. Place 2 teaspoons of oil, vinegar, and [q:1/2] teaspoon salt in large, flat-bottomed skillet set over medium heat. Arrange carrots in oil mixture, avoiding overlap as much as possible.
  2. Cover skillet and listen closely for strong sizzle sound. When you hear this, reduce heat to low and cook until carrots are tender and liquid has become a thick syrup, 15 to 20 minutes (depending on size of carrot pieces).
  3. In large saucepan, place remaining 2 teaspoons of oil and onion over medium heat. When onion sizzles, add pinch of salt. Saute for 1 to 2 minutes. Add potatoes, nutmeg, braised carrots, and water. Bring to boil, cover, and reduce heat to low. Cook until potatoes are tender, about 20 minutes. Season with about 1 teaspoon salt. Simmer for 5 minutes more.
  4. Transfer soup by ladles to food processor and puree until smooth. Return to pot and warm through. Serve garnished with mint.
Nutrition Info
168 Calories, 4 g Protein, 31 g Carbohydrates, 7 g Fiber, 5 g Total fat (1 g sat, 3 g mono, 1 g poly), 253 mg Sodium, Vitamin A, Biotin, Vitamin C, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, Folate, Vitamin K, Calcium, Copper, Iron, Magnesium, Manganese, Molybdenum, Potassium

Risotto Primavera Soup

Risotto Primavera Soup
Ingredients
  • 1 Tbsp olive oil
  • 2 cups chopped onion
  • Juice and grated zest of 1 large lemon
  • [q:3/4] cup Arborio rice
  • [q:1/2] cup dry white wine
  • 5 cups low-sodium chicken or vegetable broth
  • Optional: generous pinch of saffron
  • 2 cups (1-inch) sliced asparagus (about 1 pound)
  • 1 cup frozen petite peas, unthawed
  • [q:1/2] cup freshly grated fresh Parmesan cheese
Directions
  1. Heat oil in a large saucepan over medium-high heat. Add the onion.
  2. Season with salt and pepper. Cook and stir 2 minutes.
  3. Add the lemon juice, zest, and rice. Cook and stir 3 minutes.
  4. Stir in the wine. Cook and stir 2 minutes, until almost completely absorbed.
  5. Stir in the broth (and optional saffron). Bring to a boil.
  6. Reduce heat to low, cover, and simmer 12 minutes. Stir in the asparagus and peas.
  7. Cook, uncovered, 2 minutes or until the asparagus is crisp-tender.
  8. Season with salt and pepper to taste. Serve immediately, sprinkled with the Parmesan cheese.
Nutrition Info
297 calories, 4.1g fat, 7.4g protein, 5.7mg cholesterol, 233mg sodium, 25.6g carbs

Phở Bò (Spicy Beef Vietnamese Noodle Soup)

Phở Bò (Spicy Beef Vietnamese Noodle Soup)
Number of Servings
Serves 4
Ingredients
  • [q:1/4] cup coarsely chopped fresh ginger
  • 2 whole star anise
  • 1 cinnamon stick
  • 6 cups low-sodium beef broth
  • [q:1/2] lb piece boneless beef sirloin, trimmed of any fat
  • 3 ounces dried flat rice noodles
  • [q:1/4] cup Asian fish sauce (e.g., naam pla)
  • [q:1/4] teaspoon cayenne
  • 2 Tbsp fresh lime juice
  • 2 cups fresh bean sprouts, rinsed and drained
  • [q:1/2] cup minced green onions
  • [q:1/4] cup fresh cilantro leaves, coarsely chopped
  • [q:1/3] cup fresh basil leaves, sliced
  • Sriracha (southeast Asian hot sauce)
  • Lime wedges for garnish
Directions
  1. Tie the ginger, star anise, and cinnamon in a piece of cheesecloth. Place in a large saucepan with the broth and bring to a boil. Reduce heat and simmer 15 minutes.
  2. Meanwhile, cut the sirloin across the grain into very thin slices (use a very sharp knife). In a large bowl soak the noodles in hot water to cover 15 minutes or until softened and pliable.
  3. While noodles are soaking, bring a kettle of salted water to a boil. Drain the noodles and cook in the boiling water, stirring 45 seconds, or until tender. Drain the noodles.
  4. Remove cheesecloth of spices from the broth. Bring broth back to a boil. Stir in the fish sauce, cayenne, and lime juice.
  5. Add the sirloin and cook 30 to 45 seconds or until the sirloin changes color.
  6. Skim any froth from the soup. Season with salt and pepper to taste.
  7. To serve, divide noodles into 4 bowls. Ladle the soup over the noodles. Sprinkle the sprouts, green onions, cilantro, and basil over the soup and serve with the Sriracha and lime wedges.
Nutrition Info
Calories 222; fat 4.9g; protein 23.5g; cholesterol 50.43mg; sodium 597mg; carbohydrate 19.6mg
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