Curried Squash & Chicken Soup

Red Thai curry paste adds heat and depth of flavor to this simple soup. If you like, omit the chicken and spinach to make an even simpler first-course soup.

2 servings, 1 3/4 cups each
Active Time: 15 minutes
Total Time: 20 minutes

Ingredients
1 10-ounce package frozen pureed winter squash
1/2 cup lite coconut milk, (see Tips for Two)
1/2 cup water
8 ounces boneless, skinless chicken breast, thinly sliced
1 6-ounce bag baby spinach
2 teaspoons lime juice
2 teaspoons brown sugar
1/2-1 teaspoon Thai red curry paste, (see Note)
1/4 teaspoon salt

Preparation
Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach, lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is cooked through, about 3 minutes longer.

Tips & Notes
Tips for Two: Refrigerate coconut milk for up to 4 days or freeze for up to 2 months. Drizzle on sliced fresh fruit; use as some of the liquid for cooking rice.
Note: Red curry paste is a blend of chile peppers, garlic, lemongrass and galangal (a root with a flavor similar to ginger). Look for it in jars or cans in the Asian section of the supermarket or specialty stores.

Nutrition
Per serving: 274 calories; 7 g fat (4 g sat, 1 g mono); 63 mg cholesterol; 22 g carbohydrates; 28 g protein; 6 g fiber; 453 mg sodium; 1288 mg potassium.

Nutrition Bonus: Vitamin A (310% daily value), Vitamin C (70% dv), Folate (49% dv), Potassium (37% dv).

Exchanges: 1 starch, 2 vegetable, 3 very lean meat, 1 fat

From: http://www.eatingwell.com/recipes/curried_squash_chicken_soup.html

Feijoada Recipe

This hearty Feijoada stew is the national dish of Brazil. It's loaded with black beans, pork, bacon, sausage, ham, and beef. Plan ahead to soak the beans overnight. This recipe takes some time to cook, but the result is well worth it.

Prep Time: 30 minutes

Cook Time: 3 hours,

Ingredients:

2 cups (1 pound) black beans, rinsed and picked over

3/4 pound pork butt or shoulder, trimmed of fat

6 ounces slab bacon

1/2 pound smoked pork sausages

1/2 pound hot Portuguese sausage such as linguica

1 or 2 pounds ham hock or shank, cut into 1-inch rounds

1 large yellow onion, chopped

2 to 4 ounces dried beef carne seca, minced (optional; see Note)

.

For the Seasonings:

3 garlic cloves, minced and sauteed in 1 tablespoon vegetable oil

6 green onions, including tops, chopped

1 yellow onion, chopped

Large handful of chopped fresh parsley (about 1/2 cup)

2 bay leaves, crumbled

1-1/2 tablespoons dried oregano, crushed

Salt and ground black pepper

Chopped fresh cilantro or parsley

Preparation:

Soak the black beans overnight in water to cover by several inches. Drain.

Place the drained black beans in a saucepan and add water to cover by 3 inches. Bring to a boil, reduce the heat to low, cover, and simmer until the beans are tender, 2 to 2-1/2 hours. Add additional water as needed to keep the beans covered.

While the black beans are cooking, prepare the meats. Preheat an oven to 375 degrees F. Dice the pork butt or shoulder and the bacon into 1/2-inch cubes. Place the pork, whole sausages, and bacon in a large baking pan. Roast until well done. The sausages will be ready after 35 to 40 minutes and the other meats after 45 to 60 minutes.

Cook the ham hock at the same time as the meats are roasting. In a saucepan, combine the ham hock rounds and onion with water to cover. Bring to a boil, reduce the heat to a simmer, and cook until tender, about 1 hour. Remove the ham hock rounds from the water and remove the meat from the bones, if desired; set aside. Or leave the rounds intact for serving alongside the black beans. Strain the cooking liquid into a bowl. Add the strained onions from the liquid to the beans. Add the cooking liquid to the beans if needed to keep them immersed.

Once the black beans are almost cooked, check to make sure there is plenty of cooking liquid in the pot. It should be rather soupy at this point. Stir in the beef carne seca. Cut the sausages into rounds and add them and all the other cooked meats to the pot. Then add all of the seasonings to the pot, including salt and pepper to taste. Simmer for another 30 minutes, or until the beans are very tender.

Taste and adjust the seasonings. Sprinkle with chopped cilantro or parsley just before serving.

NOTE: Using dried beef adds complexity to the richness of this dish, but its inclusion is optional. If dried beef isn't available at your butcher, Armour makes a ground compressed dried beef sold in 2-1/2-ounce jars. Soak it in warm water to cover for 15 minutes to rinse off some of the salt.

Yield: 8 servings

Per serving: Calories: 665, Fat: 34g, Carbohydrates: 45g, Cholesterol: 107mg, Sodium: 801mg, Protein: 45g, Fiber: 12g, % Cal. from Fat: 46%, % Cal. from Carbs: 27%

Mutter Paneer

Ingredients:

1 medium onion sliced into small pieces
2 medium size tomatoes
1/2 cup of paneer cubes (Fry the paneer cubes in oil)
1 cup of green peas
1 Green chilli
1/2 tablespoon of Red Chilli Powder
1/2 teaspoon of ginger garlic paste
1 teaspoon of Turmeric Powder
1/2 tablespoon of cumin seeds
1/2 tablespoon of coriander powder
1/2 tablespoon of Garam Masala powder
3-4 tablespoon of Oil/ghee
2 bay leaves
3-4 cloves
Salt

To make Tomato Puree:

Grind the tomatoes and the green chilli together with 1/2 cup of water.Keep the puree aside.

Heat some oil/ghee in a deep saute pan.Fry cumin seeds,bay leaves and cloves.Add onions,ginger garlic paste and fry them till the onions turn transparent.

Now add tomato puree,required salt,red chilli powder,turmeric powder,coriander powder and garam masala powder.Mix well and saute for a min.Cover the pan and cook for 3-4 mins.

Now add the fried paneer cubes,green peas and mix well.Cover the pan and cook in medium flame 4-5 mins.

Serve hot with any kind of Indian bread/Basmati Rice and enjoy!

Side Note:
paneer cheese = panir cheese = Indian curd cheese Notes: Indians like to serve this bland fresh cheese with spinach or peas. Use within a few days. Substitutes: cubes of firm tofu OR feta cheese (much saltier) To make your own: Bring one gallon of whole milk to a boil, stirring regularly. (It's best to use a double boiler to avoid scalding the milk. Don't use an aluminum or cast iron pan.) Remove from heat, then gradually add lemon or lime juice until the mixture curdles (about 3-4 tablespoons). Cover, and let the mixture sit for a few minutes. Pour the mixture into a cheesecloth-lined colander and allow the curds to drain. Rinse the curds with water and allow to drain some more, then fold the cloth around the cheese and use a weighted plate to press more moisture out of it for a few hours or until it becomes firm.

From: http://thefancifulmind.blogspot.com/2007/09/mutter-paneer-masala.html

French Onion Soup

Ingredients
1/2 cup unsalted butter
6 onions, sliced (yellow will do, but if like a bit sweeter, do half yellow, half sweet)
2 garlic cloves, chopped
2 bay leaves
2 fresh thyme sprigs
Kosher salt and freshly ground black pepper
1 cup red wine
3 heaping tablespoons all-purpose flour
2 quarts (=8 Cups) beef broth (or do half broth and half stock if you like stronger flavor)
1 baguette, sliced
1/2 pound grated Gruyere

Directions
Melt the stick of butter in a large pot over medium heat. Add the onions, garlic, bay leaves, thyme, and salt and pepper and cook until the onions are very soft and caramelized, about 25-35 minutes. Add the wine, bring to a boil, reduce the heat and simmer until the wine has evaporated and the onions are dry, about 5 minutes. Discard the bay leaves and thyme sprigs. Dust the onions with the flour and give them a stir. Turn the heat down to medium low so the flour doesn't burn, and cook for 10 minutes to cook out the raw flour taste. Now add the beef broth, bring the soup back to a simmer, and cook for 10 minutes. Season, to taste, with salt and pepper.

When you're ready to eat, preheat the broiler. Arrange the baguette slices on a baking sheet in a single layer. Sprinkle the slices with the Gruyere and broil until bubbly and golden brown, 3 to 5 minutes.

Ladle the soup in bowls and float several of the Gruyere croutons on top.

Alternative method: Ladle the soup into bowls, top each with 2 slices of bread and top with cheese. Put the bowls into the oven to toast the bread and melt the cheese.

Chicken & White Bean Soup

Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

Makes Makes 6 servings, 1 1/2 cups each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

2 teaspoons extra-virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon chopped fresh sage or 1/4 teaspoon dried
2 14-ounce cans reduced-sodium chicken broth
2 cups water
1 15-ounce can cannellini beans, rinsed
1 2-pound roasted chicken, skin discarded, meat removed from bones and shredded (4 cups)

Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.

NUTRITION INFORMATION: Per serving: 199 calories; 6 g fat (1 g sat, 3 g mono); 52 mg cholesterol; 16 g carbohydrate; 23 g protein; 4 g fiber; 530 mg sodium.

Nutrition bonus: Selenium (19% daily value), Iron (15% dv).

1/2 Carbohydrate Serving

MAKE AHEAD TIP: Cover and refrigerate for up to 2 days.

Indian Vegetable Stew

Sweet sautéed onions and a rich mixture of spices create a complex, flavorful base for this extraordinary vegetarian stew.

Makes 6 servings, 1 1/4 cups each

ACTIVE TIME: 20 minutes

TOTAL TIME: 1 hour

EASE OF PREPARATION: Easy

1 tablespoon extra-virgin olive oil
3 large onions, coarsely chopped (4 cups)
4 cloves garlic, minced
1 teaspoon cumin seed
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon cardamom
1/8 teaspoon cayenne pepper
1 pound new potatoes, scrubbed and quartered
1 1/2 cups water
1/2 teaspoon salt
1 19-ounce can chickpeas, rinsed
1 14-ounce can crushed tomatoes, preferably fire-roasted
1 pound mini carrots
3/4 cup chopped fresh cilantro
3/4 cup low-fat plain yogurt (optional)

1. Heat oil in a Dutch oven over medium heat. Add onions and cook, stirring often, until fragrant and beginning to brown, 5 to 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add cumin seed, ground cumin, coriander, cinnamon, cardamom and cayenne; cook, stirring, until fragrant, 30 to 60 seconds. Add potatoes, water and salt; bring to a simmer. Cover and cook for 10 minutes.
2. Add chickpeas, tomatoes and carrots; stir to combine. Bring to a simmer. Reduce heat to low and simmer, partially covered, stirring occasionally and adding 1/2 cup water, if needed, until the potatoes and the carrots are tender, 30 to 35 minutes. Stir in cilantro. Serve with yogurt, if desired.

NUTRITION INFORMATION: Per serving: 264 calories; 4 g fat (1 g sat, 2 g mono); 0 mg cholesterol, 51 g carbohydrate; 9 g protein; 10 g fiber; 603 mg sodium; 997 mg potassium.


Nutrition bonus: Vitamin C (53% daily value), Fiber (40% dv), Folate (25% dv).

3 Carbohydrate Servings

Exchanges: 2 starch, 2 vegetable, 1 very lean meat

Jambalaya Jubilee!

INGREDIENTS:

* 4 skinless, boneless chicken breast halves - diced
* 3 cups chicken broth
* 1-1/2 cups long grain white rice
* 1/2 pound smoked sausage, sliced
* 2 tablespoons vegetable/sunflower(from kansas yeah!)/peanut oil
* 1 red bell pepper, seeded and chopped
* 1 onion, finely chopped
* 2 carrots, thinly sliced
* 1 stalk celery, thinly sliced
* 1/2 (8 ounce) can mushroom pieces, drained
* 1/8 teaspoon cayenne pepper, or to taste
* salt and pepper to taste
* 3 cloves garlic, minced
* 1 orange habanero, finely chopped (the most important ingredient)
* 1 16oz can of diced tomatoes (our’s were in cilantro and lime)
* 1/2 teaspoon red pepper flakes
* 1/2 teaspoon ground black pepper
* 1 teaspoon salt
* 1/2 teaspoon hot pepper sauce
* 2 teaspoons Worcestershire sauce
* bag of frozen shimp

DIRECTIONS:

1. Heat oil in a large soup pot over medium heat. Add onion and cook, stirring frequently until soft. Add the chicken and continue cooking and stirring so that it does not stick. When the chicken is browned, add the carrots, celery, mushrooms, bell pepper and sausage and shrimp.
2. Pour in the broth, and bring to a boil. Add the rice, and season with cayenne, salt and pepper. Cover and cook over low heat for 20 minutes, until rice is tender and broth has been absorbed.

Crockpot Moroccan Lentil Stew

Lentils, potatoes, and squash simmer in your crockpot for a delicious meatless stew.

Prep Time: 30 minutes
Cook Time: 9 hours,

Ingredients:
1 cup dried lentils, sorted and rinsed
1 lb. butternut squash, peeled and cubed
10 small new red potatoes, cubed
1 onion, chopped
4 cloves garlic, minced
2 (14 oz.) cans diced tomatoes, undrained
1 Tbsp. curry powder
1/2 tsp. salt
1/8 tsp. white pepper
1/8 tsp. crushed red pepper
2 cups water
8 oz. pkg. frozen cut green beans, thawed

Preparation:
Combine all ingredients except green beans in a 3-4 quart slow cooker. Cover and cook on low for 8-10 hours until lentils, squash, and potatoes are tender when tested with knife. Increase heat to high setting. Stir in thawed green beans, cover and cook for 10-15 minutes until mixture is thoroughly heated and beans are tender. 6 servings

Zuppa Toscana

This is a much requested recipe on this site, given its name! Someone who used to work at the Olive Garden sent in the original recipe, which I've adapted to serve 6-8. Try it, it is really yummy!

P.S. To be honest, this recipe isn't very "Tuscan". It is a very good soup and hits the spot on cold winter days. I've included this and a few other Olive Garden-inspired recipes on the site for all of our visitors that enjoy eating at this restaurant chain, I think making these recipes at home make them even better! :)

Makes: 6-8 servings

INGREDIENTS
1 lb ground Italian sausage
1½ tsp crushed red peppers
1 large diced white onion
4 Tbsp bacon pieces
2 tsp garlic puree
10 cups water
5 cubes of chicken bouillon
1 cup heavy cream
1 lb sliced Russet potatoes, or about 3 large potatoes
¼ of a bunch of kale

Sautee Italian sausage and crushed red pepper in pot. Drain excess fat, refrigerate while you prepare other ingredients.
In the same pan, sautee bacon, onions and garlic for approxiamtly 15 mins. or until the onions are soft.
Mix together the chicken bouillon and water, then add it to the onions, bacon and garlic. Cook until boiling.
Add potatoes and cook until soft, about half an hour.
Add heavy cream and cook until thoughouly heated.
Stir in the sausage.
Add kale just before serving. Delicious!

Buon appetito!

From: http://www.tuscanrecipes.com/recipes/olive-garden-zuppa-toscana.html

Lentil Chili

This is a lower fat alternative to chili. It is nicely seasoned, tastes great on a cold winter day and freezes well. This makes a delicious meal served with cornbread or crusty rolls. As this makes quite a bit, I usually put it into 2-quart containers, cool and freeze. The night before I am going to serve it, I put it in the refrigerator and allow it to defrost. Then heat and enjoy!

1 lb lean ground turkey
1 medium onion, chopped
2-3 garlic cloves, minced
5-6 cups chicken broth
2 cups lentils, rinsed
1 (15 ounce) can tomato sauce
1 (14 1/2 ounce) can dice cut canned tomatoes
1 tablespoon chili powder
1 teaspoon ground cumin
2-3 teaspoons epazote
1 teaspoon crushed red pepper flakes
salt and pepper
green onions, sliced
cheddar cheese, grated

1. In a heavy stock pot, saute the onion and garlic until onion is transparent.
2. Crumble in the ground turkey and cook until turkey is cooked through, stirring frequently.
3. Add from broth through epazote, stir to blend, bring to a boil; reduce heat, cover and cook on medium heat for 30 to 40 minutes or until lentils are tender.
4. At end of the cooking time, season with salt, pepper and red pepper flakes.
5. Garnish with sliced green onions and grated cheddar cheese.

1 hour 15 min prep
8-10 servings
Calculated for 1 serving (382g)
Recipe makes 8 servings

Calories 314
Calories from Fat 58 (18%)
Amount Per Serving %DV
Total Fat 6.5g 9%
Saturated Fat 1.6g 8%
Polyunsat. Fat 1.7g
Monounsat. Fat 2.3g
Trans Fat 0.2g
Cholesterol 44mg 14%
Sodium 890mg 37%
Potassium 1041mg 29%
Total Carbohydrate 37.7g 12%
Dietary Fiber 16.5g 65%
Sugars 5.7g
Protein 26.8g 53%

From: http://www.recipezaar.com/199210

Moqueca (easier version)

2 lbs. of fish filets, cut in large portions
1 large onion, chopped
3 cloves garlic, minced
3 large tomatoes, diced
1 green pepper, diced
1 red pepper, diced
3 cups coconut milk
2 Tbsp of dendê (palm) oil
juice of one lime
1 bunch cilantro
2 Tbsp of green onions, chopped
2 Tbps of parsley, chopped
salt and pepper to taste

Marinate the fish filets with salt, pepper and lime juice for 1/2 hour. Sauté garlic, onion, tomatoes, peppers, green onions, parsley and cilantro in palm oil for about two minutes; add fish and coconut milk. Cook for about 15 minutes in low or until fish is cooked. Serve with white rice and dendê farofa. Serves 4.

Taken from: http://www.maria-brazil.org/moqueca.htm

Moqueca de Camarao (shrimp stew, Bahian style)

(Serves 4)

Plan ahead, the shrimp needs to marinate for 30 minutes.
Juice of 1 lemon
1 onion, finely chopped
1 clove garlic, minced
1 to 2 tablespoons white vinegar
1/2 teaspoon salt
1 pound fresh shrimp, shelled and deveined
1 teaspoon fresh cilantro, chopped
2 tablespoons tomato paste
Black pepper to taste
1 cup thin coconut milk*
1/2 cup thick coconut milk*
2 to 3 tablespoons dende oil**

Make a marinade with lemon, onion, garlic, vinegar and salt. Marinate the shrimp for 30 minutes. Put mixture into a sauce pan and add cilantro, tomato paste and black pepper to taste. Add thin coconut milk and cook over low heat until the shrimp are cooked. Add the thick coconut milk and dende oil. Continue cooking for another 5 minutes.
Serve with rice.
*Bottled or canned coconut milk can be substituted. Also see recipe.
**Dende oil is a palm oil high in saturated fat. It is available in specialty food stores.

from: http://www.globalgourmet.com/destinations/brazil/moqueca.html