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Black Bean and Smoked Chicken Soup

30 Jan
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1 can (15 oz) black beans, drained and rinsed

Light vegetable cooking spray

1/2 cup peeled and chopped broccoli stems

1/2 cup diced carrots

1 cup diced celery

1 cup diced onion

1 TBSP dried thyme

1 TBSP dried basil

1/2 cup sweet white wine

8 ounces  boneless, skinless chicken breast

4 TBSP  low-calorie barbecue sauce (no oil variety)

1 cup low-fat chicken broth

12 ounces evaporated skim milk

2 cups broccoli florets

1 TBSP cornstarch, dissolved in 2 TBSP cold water

1 TBSP liquid smoke

1 TBSP Worcestershire sauce

1 tsp Tabasco sauce

1/4 cup fresh cilantro


In a medium saucepan add 2 cups water and the black beans; add bay leaf. Bring to a boil over medium heat. Cook for 10 minutes. Drain beans and discard bay leaf. Preheat oven to 400 degrees.

In a heavy Dutch oven over medium heat; heat for 1 minute, then spray twice with cooking spray. Add broccoli stems, carrots, celery, and onion. Cover, reduce heat to low, and cook 5 minutes, stirring once or twice. Stir in thyme, basil, and wine. Simmer, uncovered, for 15 minutes or until wine has reduced by half.

In the meantime, coat chicken thoroughly with barbecue sauce and bake 10 minutes on the top shelf of oven, Remove from oven and cool long enough to handle. Cut the chicken into small cubes. Add chicken, broth, and beans to the pot. Cook over low heat for 3 minutes. Stir in evaporated milk and broccoli florets. Cook 5 minutes, stirring to keep soup from coming to a boil. Add corn starch mixture and cook for 2 minutes , stirring constantly. Stir in liquid smoke, Worcestershire sauce, and Tabasco sauce. Garnish with cilantro.

Serves 4


368 calories per serving

3.6 grams fat


Peasant Stew

7 Jan

1-1/2 cups beef broth

2 celery ribs, chopped

2 large carrots, sliced

1 medium onion, chopped

1 can (46 oz) V8 juice

1 can (14 oz) Italian diced tomatoes, undrained

2 cans ( 6 oz each) Italian tomato paste

1 TBSP dried oregano

1-1/2 tsp black pepper

1 tsp garlic powder

3/4 pound ground sausage

3/4 cup dark red kidney beans, rinsed and drained

3/4 great northern beans, rinsed and drained

1 cup shell pasta, cooked and drained

Shredded Parmesan Cheese

In a large Dutch oven; combine broth, celery, carrots and onions. bring to a boil. Reduce heat; cover and simmer 7 to 10 minutes or until vegetables are crisp tender. Stir in V8 juice, tomatoes, tomato paste, oregano, pepper and garlic powder. Cover and simmer 40 to 45 minutes.

In a skillet, cook sausage over medium heat until no longer pink; Drain. Cook pasta according to package directions Add meat and beans to soup; cover and simmer 30 minutes. Remove from heat; add cooked pasta. Ladle into serving bowls and top with cheese.

Easy Paella

7 Jan

Another quick week night dinner.

2 TBSP olive oil

4 chicken thighs

1/2 tsp salt

1/4 tsp black pepper

2 cloves garlic chopped

1/2 pound smoked sausage, sliced 1/4″ thick

1 cup uncooked white rice

3 cups chicken broth

1 package Goya Sazon seasoning with Azafran

2 bay leaves

12 medium shrimp, peeled and deveined

1 cup frozen green sweet peas

Heat oven to 375

In a large Dutch oven, heat oil over medium-high heat. Sprinkle chicken with salt and pepper; Place in pot and cook 5 minutes, turning half way through. Remove and set aside. Reduce heat to medium and add garlic and sausage. Cook 1 minutes, stirring constantly. Add rice and stir; stir in broth, Sazon amd bay leaves; bring to a boil. Place chicken in pot and bake for 45 minutes; stirring half way through.

Remove from oven and tuck shrimp under rice. Sprinkle peas on top, cover and return to oven. Bake for 15 minutes

Serves 4

Szechunan Noodles with Chicken

6 Jan

12 ounces linguine

1 cup chicken broth

2 tablespoons lite soy sauce

2 boneless skinless chicken breast, diced

3 tablespoons vegetable oil

¼ teaspoon red pepper flakes

6 scallions, cut into 1 ½ inch pieces

1 large carrot, shredded

1 tablespoon minced garlic

1 tablespoon minced ginger root

3 tablespoons creamy peanut butter

Cook linguine according to package directions. In a measuring cup stir together chicken broth and soy sauce. Heat a large skillet over medium heat; add vegetable oil, when hot cook diced chicken breast until browned. Add scallions, carrot, ginger and garlic. Cook 3 minutes. Stir broth mixture and peanut butter into skillet. Cook until peanut butter is melted. Reserve 1 cup pasta water. Add drained pasta to skillet and toss to thoroughly coat. Add in some pasta water if needed to keep pasta creamy. Serve hot

Serves 4

Rice and Vegetable Pilaf

6 Jan

Rice and Vegetable Pilaf

1 cup fresh mushrooms, sliced

1 small onion, chopped

1 clove garlic, minced

1 tablespoon butter

½ cup uncooked brown rice

½ cup uncooked wild rice, rinsed and drained

1-14 ounce can chicken broth

1 cup frozen tiny English peas

½ cup shredded carrot

Salt and pepper to taste

In a medium saucepan over medium heat melt butter. Cook mushrooms, onions and garlic for about 10 minutes. Stir in brown and wild rice, cook for 3 minutes. Add chicken broth. Bring to a boil and reduce heat to simmer. Cover and cook 45 minutes or until liquid is absorbed. Remove from heat, stir in peas and carrots, cover and let stand 10 to 15 minutes before serving

Serves 6

Italian Herb Chicken with Penne Pasta

6 Jan

1 ¾ cups chicken broth

6 sun-dried tomatoes or 3 fresh Roma tomatoes

1 tablespoon olive oil

1 pound boneless skinless chicken breast cut into strips

2 cups sliced button mushrooms

2 cloves garlic, minced

1 tablespoon flour

½ teaspoon Italian seasoning

1 cup packed coarsely chopped fresh spinach

4 cups cooked penne pasta

Grated Parmesan cheese

Place chicken broth and dried tomatoes in microwavable measuring cup. Microwave on HIGH for 2 minutes. Let stand for 5 minutes. Remove tomatoes and dice. Reserve the broth.

Heat oil in a 12 inch nonstick skillet over medium-high heat. Add the chicken and cook until well browned, stirring often.

Add mushrooms and garlic and cook until tender, about 4 to 6 minutes. Stir in flour and Italian seasoning. Cook for 1 to 2 minutes

Add tomatoes and stock. Cook and stir until mixture boils and thickens. Stir in spinach and pasta. Serve with grated cheese.

Linguine with Creamy Alfredo Sauce

6 Jan


¼ cup all-purpose flour

1 clove garlic, minced

¼ teaspoon ground black pepper

1 ¾ cups chicken broth

1/3 cup plain yogurt

1 -8  oz package linguine, cooked and drained

6 tablespoons grated parmesan cheese

Chopped fresh parsley

Stir flour, garlic and black pepper in a 4 quart saucepan. Add chicken broth and stir until mixture is smooth. Cook and stir over medium heat until mixture boils and thickens. Remove from heat.

Stir in yogurt until smooth. Add cooked pasta and 4 tablespoons of cheese. Toss to coat. Sprinkle with parsley and remaining cheese. Serve on large platter

Serves 4

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