Rosemary Chicken

I found this recipe in Food Network magazine and could not wait to try it.  I did adjust the recipe (as usual) so we can get 5 servings out of it and being that we live in tiny-town...there were no cremini mushrooms in sight, so I had to settle for portobellos. 

The flavor of the garlic and lemon on the potatoes was wonderful, but I think next time I would leave out the mushrooms. (It might have better flavor with the creminis though.)  I served this with oven-roasted Garlic Asparagus, and all of the flavors blended really well. Very easy dinner for such an amazing taste.

8  Small Red Potatoes, halved
2  sprigs of Fresh Rosemary (actually had this in the garden)
2  cloves Garlic, smashed
1 tsp  Red Pepper Flakes
Juice of 2 Lemons (save the squeezed halves)
3 TB  Olive Oil
5  Skin-On and Bone-In Chicken Breasts
10 oz  Portobello Mushrooms (or creminis, if you can find them)

Preheat oven to 450.  Cover potatoes with water in medium saucepan, add 1/2 tsp salt and bring the water to a boil over medium-high heat, about 10 minutes;  drain and set aside.
On a cutting board combine rosemary leaves from 1 spring, garlic, 2 tsp kosher salt and the red pepper flakes.  Mince well to combine. 
Transfer mixture to a large bowl and add the juice of 1 lemon plus 2 TB  olive oil. Add the chicken pieces and toss to coat evenly.
Heat a large oven-proof skillet over medium-high heat.  Add the chicken, skin-side down.  Cover and cook about 12 - 15 minutes until the skin side browns.  Turn the chicken and add the mushrooms and potatoes to the skillet and drizzle with the juice of the remaining lemon.  Add the rosemary springs and the squeezed lemon halves to the skillet.  Place the skillet in the oven and roast uncovered until the chicken is cooked thru and the skin is crisp about 25 - 30 minutes.

Salsa Verde Chicken Salad

We grow our own green chilies and use them to make homemade "chili sauce". Green chilies, a little vinegar, and salt and pepper make a delicious, but simple chili sauce. I recently found a new product called Salsa Verde from Pace. Made with tomatillos and jalapenos, this sauce adds a tasty kick to chicken salad. (Even better, this salsa packs a lot of flavor with only 15 calories in 2 tablespoons.) Serve with Fruit Kabobs.

6 (4 oz) Chicken Breasts, cooked and diced into small bite-sized pieces
4 Eggs, hard-boiled and chopped
1/4 cup Salsa Verde ( I love the Pace brand)
1/4 cup Light Miracle Whip (can also use fat-free or regular)
Kosher Salt and Ground Black Pepper to taste

Combine all ingredients in a bowl and adjust salt and pepper to taste. You might like to add more salsa for more spice. Spoon onto whole wheat buns for a light and tasty dinner.

Beef and Broccoli Stir-Fry

1 pound Beef Boneless Sirloin or Round Steak, trimmed of fat and cut into strips
Salt and Pepper to taste
Dash White Pepper
1 pound Broccoli, cut into flowerets (about 4 cups)
1 tsp Cornstarch
1 tsp Soy Sauce
1 tsp Sesame Oil
1/4 cup Low Sodium Chicken Broth
1 tsp Vegetable Oil
6 cloves Garlic, pressed
1 tsp Ginger Root, finely chopped
1 (8 oz) can Sliced Bamboo Shoots, drained

Toss beef with salt and pepper, and a dash of white pepper.

Heat a little over an inch of water in a saucepan and place broccoli in the boiling water; heat to boiling. Cover and cook 2 minutes to blanch the broccoli. The broccoli should be bright green. Immediately rinse with cold water; drain and set aside.

In the meantime, in a small bowl, mix cornstarch and soy sauce, then stir in sesame oil and broth.

In a wok or skillet, heat your oil over medium high heat. Add garlic and ginger root and stir for a few seconds. Quickly add bamboo shoots, then stir in the beef and broccoli and cook until beef is done.

Last, add the cornstarch mixture; cooking and stirring for about 30 seconds or until thickened.  Serve on top of brown or white rice or noodles.

This is a really great wok. Easy to use and easy to clean up.

Grilled Tuna Salad Nicoise

When you were little and your parents told you fish was brain food, they were right! Recent studies show that people who eat fish at least once a week have a lowered risk of developing Alzheimer's disease.  This is a delicious high-protein meal packed with healthy veggies and a light dressing.

1 lb fresh Tuna Steaks, cut 1 inch thick
1/2 cup Olive Oil
1⁄3 cup White Wine Vinegar
2 TB Drained Capers
2 tsp Sugar
2 tsp Dijon-Style Mustard
1/2 tsp salt
1/2 tsp Ground Black Pepper
1 lb Small Red Potatoes
8 oz Green Beans, trimmed
1/2 cup Red Onion, cut into wedges (1 medium onion)
2 small heads Boston or Bibb (butter) lettuce, rinsed and cored
8 Cherry or Grape Tomatoes
3 Hard-Booked organic eggs
1/3 cup Niçoise Olives or Pitted Kalamata Olives

Rinse fish and pat dry with paper towels. Set fish aside.

Prepare Caper Vinaigrette: In a screw-top jar combine olive oil, vinegar, drained capers, sugar, mustard, salt and pepper. Cover and shake well. Remove 1⁄3 cup to use as marinade. Cover remaining vinaigrette and set aside.

Place fish in a shallow dish; drizzle with the 1⁄3 cup vinaigrette. Cover and marinate in the refrigerator for 30 minutes, turning once.

Meanwhile, peel a strip around the center of each potato; place potatoes in a large saucepan and cover with water. Bring to a boil over high heat; reduce heat. Simmer, covered, for 10 minutes. Add green beans; simmer, covered, about 5 minutes more or until potatoes and beans are tender. Drain. Rinse with cold water; drain again. Set aside.

Drain fish, reserving marinade. For a charcoal grill, grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily when tested with a fork, carefully turning and brushing with marinade halfway through grilling. If desired, place onion wedges and cooked potatoes on grill for the last half of grill time. (For a gas grill, preheat grill. Reduce heat to medium. Place fish on greased grill rack over heat. Cover and grill as above.) Discard any remaining marinade.

Using 2 forks, flake the tuna into pieces. Cut eggs into halves. Line a serving platter or individual plates with lettuce leaves. Arrange fish, potatoes, green beans, tomatoes, onion, eggs and olives on lettuce. Drizzle with remaining Caper Vinaigrette.

Makes 4 servings.

Pumpkin Pie Shake

15 oz  Canned Pumpkin - 1 can (not pie mix)
1/4 cup  Raw Cashews
1/4 cup  Low-Fat Milk, (or Vanilla Soy Milk)
2 TB  Maple Syrup
1/4 cup  Chai Tea Concentrate
2 TB  Milk Creamer (or Soy)
2  Dashes Cinnamon
2  Dashes Nutmeg
Pinch of Salt
1 1/2 cups ice (or for a treat, coconut water ice cubes)
Optional: 1/2  Frozen Banana, Pinch of Flax Seed Oil/Meal for added nutrition

Add all your ingredients, except the ice, to the blender.

Blend on high until smooth. The pumpkin will make this smoothie thick, so be patient while blending. Add a bit more milk if needed.

Keep blending and slowly add in the ice. Make sure it blends icy-smooth! Again, if you need to add a bit more liquid, do it gradually. You can always do a taste test before pouring and modify as needed to suit your own tastes.

If desired, for extra flavor and nutrition, add a few extra cashews.  Pour into glasses, and sprinkle with cinnamon on top. Makes 2 - 3 servings.

Pumpkin Pancakes

Many people only use Pumpkin in the fall months and they are missing out on a delicious and healthy treat. Pumpkin can be used in smoothies, breads, soups or these yummy pancakes. While very low in calories, Pumpkin is rich in potassium, magnesium and iron plus the antioxidant beta-carotene.

1 1/2 cups  Milk
1 cup  Pumpkin Puree
1 Egg
2 TB  Vegetable Oil
2 cups  Flour
3 TB  Brown Sugar
2 tsp  Baking Powder
1 tsp  Baking Soda
1 tsp  Ground Allspice
1 tsp  Ground Cinnamon
1/2 tsp  Ground Ginger
1/2 tsp  Salt
Oil, as needed, for grilling pancakes

In a bowl, mix together the milk, pumpkin, egg, and oil. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger, and salt in a separate bowl. Then stir the dry ingredients into the pumpkin mixture just enough to combine.


Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve with warm maple syrup.

Creole Salmon Patties with Fresh Salmon

This is another delicious recipe for salmon patties, but it is made using fresh salmon instead of canned.

2 cups Fresh Salmon, flaked, skin and bones removed
1 cup Saltine Cracker Crumbs
2 Large Eggs
1 tsp Dried Parsley
1/4 tsp Onion Powder
1/4 tsp Lawry's Seasoned Salt
1/4 tsp Garlic Powder
1/4 tsp Pepper
1/4 tsp Salt
1 tsp Worcestershire Sauce
1/2 tsp Lemon Juice
1 -2 tsp Old Bay Seasoning, to taste
1/4 cup Milk

Canola Oil for frying

Begin with the flaked salmon in a large mixing bowl.

Add the remaining ingredients through the Old Bay, putting the milk in last. You want the mixture to be moist as it needs to be a little sticky to form the patties. You can add a splash more milk, if needed. (Do not let the mixture get runny.)  Form mixture into hamburger-sized patties and sprinkle each side of the patties with Old Bay Seasoning, then place the patties on a plate.

Heat a large skillet over medium heat. Add oil to the pan, just enough to cover the bottom of the pan.  Heat briefly, and then add the patties to the pan. Brown about 3 minutes on each side, until golden. (Note: Only flip the patties once during cooking.) Serve immediately with cocktail sauce or a light lemon-dill sauce.

Makes about 5 patties.  Leftovers make great sandwiches!

Low Country Shrimp Boil

Low-Country Boil? Frogmore Stew? Beaufort Stew? Shrimp Boil? The name given to this delicious meal will likely depend on your region, as each area of the country has its own name for this combination meal of seafood, potatoes, corn on the cob and kielbasa.  Regardless of the name you are most familiar with, this hearty meal is a family favorite, and nothing tastes more like summer than a huge pot of boiling seafood.  As a bonus, since this is a fairly messy meal, the kids seem to love it even more.

The main ingredients are adjustable according to your personal preferences. Add a little more shrimp or a little less crab or kielbasa, just add each ingredient to the pot in the same order, so all of the foods are cooked through, and finish cooking at the same time.

This recipe serves 10-12 adults.  Serve with lemon wedges, lots of napkins and a big bowl in the middle of the table so everyone can discard the empty shells.  Enjoy!!

 

 

 

Old Bay Seasoning, to taste ( we use approx. 1/3 cup for a large pot)
1 Whole Lemon
1 TB Tabasco Hot Sauce, more or less to taste
3 - 4 pounds small Red Potatoes, scrubbed, cut in half
3 (16 ounce) packages cooked Kielbasa, cut into 1 inch pieces
8 - 10 ears Fresh Corn, husks and silks removed, ears cut in half
5 pounds King Crab Legs, broken pieces work best (can substitute Snow Crabs, just use what is in season)
5 pounds fresh Shrimp, deveined, peeled or unpeeled

Heat a very large pot of water using an outdoor turkey pot, or over medium-high heat indoors. Add Old Bay and Tabasco to the pot, then squeeze the lemon juice into the pot and then place the whole lemon in the pot and bring to a boil.

Add potatoes and sausage, cook for about 10 minutes. Add the corn and crab; cook for another 5 minutes, then add the shrimp when everything else is almost done, and cook for another 3 - 5 minutes.

Drain off the water and pour the contants into large servings bowls. Be sure to have 2 -3 large empty bowls on the table to discard crab and shrimp shells. Serve with ice cold beer and lots of napkins.

Tarragon Deviled Eggs

Deviled Eggs are an American favorite for any picnic. There are an endless array of recipes for these tasty little appetizers from basic to fancy and mild to spicy. Try Firecracker Deviled Eggs, Deviled Eggs with Pepper & Horseradish, or Pesto Deviled Eggs for a new twist.

This recipe uses French Tarragon, a delicate herb which has a slightly anise-type flavor. You might also find Russian Tarragon plants which have a more mild flavor.  Many grocery stores now carry fresh herbs in the produce section.

 

Tarragon Deviled Eggs and Blue Cheese Deviled Eggs

 

6-8 Large Eggs (I like the eggs generously filled, so I usually boil one or two extra for extra yolks)

1 tsp finely minced fresh Tarragon, plus a bit more for garnish
1 tsp White Wine Vinegar
3 TB Mayonnaise (regular or low - fat)
2 tsp Dijon Mustard

While eggs are cooling, blend together the tarragon and vinegar. Mix in mayo and Dijon mustard, and let this mixture sit while the eggs are cooling.

When eggs are fully cooled, carefully cut in half lengthwise and remove yolks to a bowl. Mash yolks well with a fork, then mix in tarragon/mustard/mayo mixture. You can fill the eggs with a spoon, or put the mixture in a plastic bag, cut off one small corner, and squeeze the yolk mixture into the egg white halves. Garnish finished eggs with chopped fresh tarragon, if desired.

Caribbean Shrimp Po' Boy Sandwich

The distinct flavor of the Caribbean comes alive when mango, lime, shrimp and just a hint of jalapeno are combined to create this tasty sandwich.  Serve with Spicy Guacamole and chips for a quick summer dinner.

1 lb Shrimp, peeled and cooked

1 medium Mango, seeded, peeled and diced
1/3 cup Mayonnaise
1 Serrano or Jalapeno Pepper, seeded and finely chopped
1 Green Onion, thinly sliced
1 tsp finely minced Lime Zest
1 TB Lime Juice
1/4 tsp salt
1/8 tsp Black Pepper
1 24-inch French Baguette
4 Bibb or Romaine Lettuce Leaves

Coarsely chop the cooked shrimp.

In a medium bowl combine shrimp, mango, mayo, serrano or jalapeno pepper, green onion, lime zest, lime juice, salt and pepper. Cover and chill up to 1 hour.

Cut baguette into 4 equal rolls. Slice in half lengthwise. Remove some of the bread from the bottom half of each roll, leaving a thick shell. Place all rolls, sliced side up, on a broiler pan or baking sheet; broil 3 - 4 minutes or until toasted.

Place lettuce leaf on bottom of each roll. Spoon shrimp mixture onto lettuce, replace top bun and serve.

Hot Chili Sauce

6 oz Hot Chiles (try using Cayenne, Fresnos, Habanero, Jalapeno, Serrano, Thai, or a combination of these), stemmed and chopped
4 Garlic Cloves, chopped
1/2 tsp Salt
1 1/2 TB Sugar
1 1/2 TB Distilled White Vinegar

Combine all ingredients in a food processor. Process to a coarse texture. Taste and adjust the flavor with add extra salt or sugar. Transfer to a small saucepan, bring to a vigorous simmer over medium heat, lower the heat to a gentle simmer for about 5 minutes. Remove from the heat and set aside to cool. Transfer to a jar and store in the refrigerator.

Makes 2/3 cup. Use within one month.

Lasagna with Spinach & Italian Sausage

This recipe is a slightly lighter version of the Italian Classic, with only 1 layer of noodles and some healthy spinach in the center.

10 oz Chopped Spinach, frozen
15 oz Ricotta Cheese, part-skim
8 oz Mozzarella Chese, shredded
4 oz Cheddar Cheese, shredded
1 lb Italian Sausage
1 tsp Garlic Powder
1 tsp Oregano
Salt and Pepper to taste
1 jar Ragu Parmesan/Romano spaghetti sauce
8 - 10 Lasagna Noodles
2 Basil Cubes (See Recipe) or 2 TB chopped fresh Basil

In a large skillet, brown the sausage and crumble. While the sausage cooks, defrost spinach and squeeze out excess water. In a bowl, combine spinach, ricotta, garlic powder and oregano. Set aside.

Drain the sausage and add the spaghetti sauce to the skillet. Bring sauce to a simmer and add 2 Basil Cubes and stir until cubes dissolve (or add fresh basil).

Pour all of the sausage mixture into the bottom of a 13 x9 inch baking pan and top with 2 layers of the cooked lasagna noodles, creating 3 rows. (This will make it easy to slice when cooked.) Smooth the ricotta cheese mixture over the noodles, and top with Mozzarella cheese, then the cheddar.

Bake at 350 for 25-35 minutes or until cheese is bubbly and browned.

Skillet Pasta Primavera

8 oz ( 2-1/3 cups) Uncooked Penne Pasta
2 TB Light Butter
1 medium Onion, Chopped into 1-inch pieces
3 tsp Garlic, minced
1 tsp Salt
1/2 tsp Coarse Ground Black Pepper
2 medium Zucchini, cut into 1/2 inch slices, then halved *
1 medium Red Bell Pepper, thinly sliced
1 medium Yellow Bell Pepper, thinly sliced
3/4 cup Grated Parmesan Cheese
2 medium Tomatoes, cut into 1/2-inch pieces
2 TB Fresh Basil, chopped (or 2 tsp Dried Basil)
4 oz (about 1 cup) Reduced-Fat Swiss Cheese, shredded

Cook pasta according to the package directions, then drain.

Meanwhile, melt butter in a deep, 12-inch skillet; stir in onion, garlic and salt and pepper. Cook over medium-high heat, stirring occasionally, until onion is lightly browned (about 4 - 5 minutes). Add zucchini, red and yellow peppers. continue cooking, stirring occasionally, until vegetables are crisp tender, about 4 minutes.

Stir in cooked pasta, Parmesan cheese, tomatoes and basil. Continue cooking until tomatoes are heated through. Sprinkle with Swiss cheese, cover and let stand 1 - 2 minutes or until cheese is melted.

* Substitutions: You can also use sliced eggplant in place of the zucchini. In place of the tomatoes, you can also use 8-10 cherry tomatoes cut into quarters. Serves 6.

Sweet 'n Sour Chicken Stir-Fry

This recipe tastes so much like takeout Sweet-n-Sour Chicken, you will never order it again!

2 TB Rice Vinegar
3 cloves Garlic, minced
2 TB Low-Sodium Soy Sauce
1/2 tsp Minced Fresh Ginger
1/4 tsp Red Pepper Flakes (optional)
8 oz Boneless, Skinless Chicken Breast, thinly sliced
1 tsp Peanut Oil
3 Green Onions, cut into 1-inch pieces
1 Green Bell Pepper, cut into 1-inch squares
1 cup Snow Peas
1 TB Cornstarch
1/2 cup Chicken Broth
2 TB Apricot Fruit Spread
1 can (20 oz) Pineapple Chunks
2 cup Hot Cooked Rice

Combine vinegar, garlic, soy sauce, ginger and red pepper flakes in medium bowl. Toss chicken with vinegar mixture. Marinate 20 minutes at room temperature.

Heat oil in a wok or large skillet over medium-high heat. Drain chicken; reserve marinade. Add chicken to wok and stir fry 3 minutes or until no longer pink. Stir in onions, green pepper and snow peas. Stir fry 3 minutes longer.

Stir cornstarch into the reserved marinade. Stir broth, fruit spread and marinade mixture into wok. Cook and stir 1 minute or until sauce boils and thickens. Add pineapple and heat through. Serve over rice.

Crock Pot Guinness Beef Stew

This is a hearty meal that you can make in the crockpot and it's ready to eat when you arrive home after work.

4 TB Olive Oil
1-1/2 - 2 pounds Boneless Beef Chuck, cut into 1" pieces
1/4 cup Flour
1 tsp Salt
1 tsp Freshly Ground Black Pepper
1 large Onion, chopped
1 - 2 Baking Potatoes or 5-6 Red Potatoes, chopped
3 large Carrots, coarsely chopped
3-4 cloves Garlic, minced
1 16-ounce Guinness Stout
1 TB Worcestershire Sauce
1 1/2 tsp Dried Thyme
1 Bay Leaf
1 15.5-oz can Beef Broth
3 TB Tomato Paste
Salt and Pepper to taste

Heat 2 tablespoons of olive oil in a large, heavy skillet over medium-high heat. In a bowl toss meat with the remaining 2 tablespoons of oil. Sprinkle with flour, salt, and pepper, tossing to coat all pieces. Arrange the meat in a single layer in the heated skillet. Cook about 2-3 minutes per side, just browning the outside.

Next, toss the onions, potatoes, carrots and garlic into a crockpot. Pour the Guinness and Worcestershire sauce over the veggies, sprinkle the thyme on top, and drop in the bay leaf. When all your meat is browned, place it in the crockpot, on top of the veggies.

Return the skillet to the stove and pour in the can of beef broth. Stir in the tomato paste, and use a wooden spoon to scrape the browned bits on the bottom of the pan into the broth. Those flavorful brown bits add a lot of flavor to this stew! Add the beef broth mixture to the crockpot, and top with a sprinkle of salt and pepper.Stir gently to combine.

Place the lid on the crockpot and set on LOW for 7 - 8 hours or on HIGH for about 5 hours. Remove bay leaf before serving.

Mixed Greens & Pasta Soup

For the mixed leafy greens choose any combination of mustard, kale, collard, or swiss chard. Greens have an incredible amount of vitamins and minerals, are very low in fat and calories and taste great.

2 TB Olive Oil
1 small  Onion, chopped
4 Cloves Garlic, minced
1/2 pound Mixed Leafy Greens, stemmed and coarsely chopped (about 8 cups)
3 cups Vegetable or Chicken Stock diluted with 3 cups water
2 tsp Salt, or more to taste
3/4 cup Small Pasta Shapes (such as riso or stars), or 1 cup Cooked Rice
1 tsp Sherry Vinegar, more to taste
1/4 tsp Freshly Ground Black Pepper
6 TB grated Parmigiano-Reggiano Cheese

Heat olive oil in a 4-quart soup pot over medium heat and cook onions until softened, about 3 minutes. Add garlic and cook about 2 minutes. Add the coarsely chopped greens to the pot, one handful at a time, and let them wilt, stirring constantly.

Add the diluted stock and the salt and slowly bring to a simmer, then cook until the greens are just soft (but not darkened or faded), about 10 minutes.

While the greens are cooking, cook the pasta in a large pot of rapidly boiling salted water until tender, about 5 minutes. Drain and set aside until the soup is done.

Coarsely shred the greens with a handheld immersion blender. Some will become puréed, but mostly they should be shredded. If you don't have an immersion blender, a food processor will do a better job than a stand blender. Transfer half the greens and liquid to a food processor and carefully purée until the greens are finely chopped. Reserve in a mixing bowl and repeat with the remaining greens and liquid. Wipe out the soup pot and return the greens and liquid to it.

Bring the soup to a simmer, and stir in the cooked pasta and 1 teaspoon vinegar. If the pasta clumps together (it probably will), let it warm and stir it again to break it up. Season with pepper. Taste, and add more salt or vinegar if needed.

To serve, ladle the soup into heated shallow bowls and garnish with a generous grating of Parmigiano-Reggiano.

Each serving (approx): 192 calories; 5 grams protein; 28 grams carbohydrates; 2 grams fiber; 6 grams fat; 2 grams saturated fat; 4 mg. cholesterol; 890 mg. sodium.

9-Bean Soup

This is a great winter soup recipe. Once the dry beans are combined, you will have several extras bags ready for the next soup night. Serve with warm cornbread.

Step 1 - Prepare bean mixture.

1 pound Black Beans
1 pound Red Kidney Beans
1 pound Barley Pearls
1 pound Pinto Beans
1 pound Great Northern Beans
1 pound Navy Beans
1 pound Lentils
1 pound Yellow Split Peas
1 pound Green Split Peas
1 pound Black-Eyed Peas

Combine all varieties of beans and divide into Ziploc baggies of 2 1/2 cups each.

Step 2 - Prepare the Soup

1 package (2-1/2 cups) Nine Bean Soup Mix
1 pound Smoked Ham, diced
1 large Onion, chopped
1 Carrot, grated
3 cloves Garlic, chopped
1 28 oz can Diced Tomatoes include the juice
1 4 oz can Diced Green Chilies
Salt and Pepper, to taste
Chopped Cilantro, if desired.

Wash and sort beans, discarding any damaged beans. Place in a Dutch oven or large soup pot and cover with water 2 inches above beans. Let soak overnight.

Drain beans and rinse well. Cover with water, and add the other ingredients. Bring to a boil, reduce heat and simmer, covered, for about 2 hours until the beans are done. Stir occasionally and add a little bit of water as needed. Add salt and pepper to taste and a sprinkle of cilantro if desired.

Black Bean Soup with Asparagus

Black beans are one of the most important health foods you should be adding to your diet. Not only are beans a great source of fiber and many nutrients, they also make an inexpensive meal.

This recipe is fast, flexible and easy to make. Adjust the amount of cumin used or use a spicy version of salsa. The flavors can be adjusted to suit your own taste.

1 19 oz can Black Beans
2 cups Salsa, or Crushed or Diced Tomatoes,
1 TB Olive Oil
1/2 to 1 tsp Cumin Seed, crushed
1 to 1 1/2 cups Water, Vegetable or Chicken Broth or Asparagus Cooking Water
1/2 pound Asparagus

Drain the beans, but save the liquid to thin the soup, if needed. Put the beans in a blender with the salsa.

Crush the cumin seed and cook it in a small skillet in the olive oil, until it sizzles and the aromas begin to release. Add the cumin see to the blender. Add about 1/2 cup bean liquid, water or broth. Purée until very smooth. Pour soup into a medium saucepan and warm over medium heat.

Meanwhile, prepare the asparagus. Cut off the tips, then cut the rest of it into fairly small pieces, about the same in length as the asparagus is thick. Cook the asparagus in a separate pot until tender, about 4 or 5 minutes. Reserve the asparagus tips and use them to garnish the soup. Put the rest of the asparagus into the soup, and thin the soup with some of the asparagus cooking water if it is too thick. Test and adjust the seasonings. Be careful not to overdo the salt; some of the ingredients called for can have quite a bit. A little pepper may be all that's needed. Serve the soup when it is hot, garnished with the asparagus tips.

Serves 4.

Italian Minestrone Soup

The ingredient list may seem long, but once you're savoring this soup on a cold day, it'll seem well worth it! The addition of spaghetti sauce provides rich flavor without a long simmering time.

1/3 cup Olive Oil
5 Bacon Strips, finely diced
2 cloves Garlic, minced
1 cup Onion, coarsely chopped
1 cup Celery with leaves, coarsely chopped
1 cup Carrots, sliced
1 can (6 oz) Tomato Paste
1 TB Fresh Parsley, chopped
1 1/2 tsp Dried Basil
1 can (28 oz) Diced Tomatoes
1 cup Parmesan/Romano Spaghetti Sauce (or another flavor)
1 can Red Kidney Beans, drained and rinsed
1 cup Frozen Peas
1 cup Frozen Green Beans
1 (15 oz) can Beef Broth
6 cups Water
2 cups Ditalini Pasta, uncooked
Salt and Black Pepper to Taste
Fresh Parmesan Cheese for Garnish

Heat oil in 5-quart saucepan. Add bacon, cook 3 minutes. Add garlic, onion, celery and carrots, and sauté for about 5 minutes, until vegetables are tender. Add all remaining ingredients except pasta. Stir until ingredients are blended. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender. Add uncooked pasta and simmer for 10 minutes, or until pasta is tender. Add salt and pepper to taste and serve in large soup bowls with a sprinkle of parmesan cheese on top.

Makes 8-10 servings.

Beer Cheese Soup

This is a rich and hearty soup that would be perfect for dinner on a cold and snowy night. Serve with a loaf of crusty french bread and a good dark beer.

4-1/2 cups Chicken Broth, divided
1-1/4 cups Yukon Gold Potatoes, peeled and cubed
5 slices Bacon, diced
2 TB Butter
1/2 cup Onion, finely diced
1/2 cup Celery, finely diced
1/2 cup Carrot, finely diced
2 tsp Garlic, minced
1/2 cup Flour
2 - 1/2 cups 1% Milk
3/4 cup Shredded Sharp Cheddar Cheese
1/2 cup Shredded Extra Sharp Cheddar Cheese
1/2 tsp Dry Mustard
1/2 tsp Worcestershire Sauce
1/2 tsp Black Pepper
1/2 tsp Salt
1 (12 oz) can Beer (nothing too dark)
Freshly Ground Black Pepper

Simmer 2 cups broth and potatoes in a small saucepan. Cook 15 minutes or until potatoes are tender. Transfer potato mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure lid on blender. Place a clean towel over opening in blender lid to avoid spills. Blend until smooth. Set mixture aside.

Heat a large Dutch oven over medium heat. Cook bacon until slightly crisp and drain drippings. Add butter to the pan, then add onion, celery and carrots to pan; saute 5 minutes or until tender, stirring occasionally. Add garlic to pan; cook 3 minutes.

Lightly spoon flour into a dry measuring cup; level flour with a knife. Combine flour, remaining 2 1/2 cups broth and milk in a medium bowl; stir with a whisk. Add flour mixture to pan and bring to a boil. Cook 1 minute or until slightly thickened; stir constantly with a whisk. Add potato mixture, both cheddar cheeses, and Worcestershire, pepper, and salt to the pan; cook 1 minute or until cheese melts, stirring constantly. Add beer to pan and bring to a simmer. Cook 15 minutes or until thoroughly heated. Garnish with black pepper and a sprinkle of cheese, if desired. Serves 4-6.

Chicken Soup with Wild Rice

2 quarts Chicken Broth with Garlic Seasoning
3 Carrots, thinly sliced
3 Celery Stalks, diced
1/2 cup Onion, diced
1-1/4 pounds Boneless/Skinless Chicken Breast, cut into 1/2-inch pieces
1/2 cup Raw Wild Rice
1 tsp Poultry Seasoning
Salt and pepper to Taste

Combine all ingredients in your slow cooker, cover and set temp to low. Cook 6 to 7 hours.

This recipe can also be made on the stovetop. Combine all ingredients in a large soup pot and simmer on low until the vegetables and wild rice are tender, about 90 minutes. Makes 6 servings.

Southwest Chicken Soup

1/2 lb Boneless Skinless Chicken Breast, cut into 1/2-inch cubes
1/4 cup Onion, chopped
3 Garlic Cloves, minced
2 TB Olive Oil
1 (15 oz) can Corn, drained
1 (15 oz) can Black Beans, drained and rinsed
1 (14.5 oz) can Chicken Broth with Garlic
1 (10-oz) can Rotel Diced Tomatoes with Green Chilies, undrained
1 tsp Ground Cumin
1/2 tsp Salt
1 tsp Chili Powder
1/4 tsp Cayenne Pepper
Sour Cream
Fresh Cilantro, chopped

In a large pot, heat olive oil over medium heat, add onion and garlic and saute until just tender. Add chicken and cook until lightly browned. Stir in the corn, beans, broth, tomatoes, cumin, salt, chili powder, and cayenne. Bring to a boil. Reduce heat; cover & simmer for 20 to 25 minutes. Garnish with a spoonful of sour cream in the center and a sprinkle of fresh cilantro. Serves 4.

Asian Spinach Soup

This makes a great side dish for any Asian meal. It's light flavors also blend well with precooked chicken or shrimp, which can be added to make this soup into a meal.

2 - 14 to 15 oz cans Vegetable Broth
1-1/2 cups Water
2 TB Soy Sauce
2 TB Rice Vinegar or Apple Cider Vinegar
1 TB Oriental Sesame Oil
1 TB Minced Garlic
1 TB Minced and Peeled Fresh Ginger
2 cups Thinly Sliced Button or Baby Bella Mushrooms
1/2 pound Firm Tofu, cut into 1/2-inch pieces
1/2 of a 10 ounce Bag of Fresh Spinach Leaves
3 Green Onions, chopped

Combine first 7 ingredients in large saucepan. Bring to boil over medium-high heat. Add mushrooms and simmer until mushrooms are tender, about 5 minutes. Add tofu, spinach and green onions and simmer until spinach wilts and tofu is heated through, about 2 minutes. Season soup to taste with salt and pepper. Ladle soup into bowls and serve.

Cream of Lentil Soup

Lentils are a small but nutritionally mighty member of the legume family, and are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up--not out.

2 cups Dried Lentils
1 quart Water
2 quarts Beef Stock or Beef Broth
4 slices Bacon, diced
4 stalks Celery, diced
2 Yellow Onions, peeled and diced
1/2 Green Pepper, diced
Worcestershire Sauce, to taste
Tabasco Sauce, to taste
Salt and pepper, to taste
2 cups Cream OR half-and-half
1 Yellow Onion, peeled and thinly sliced
1 TB Fresh Rosemary OR 1/2 tsp dried Rosemary
Fresh Chives or Green Onions for Garnish
1/4 cup Dry Sherry

Place the lentils, water and beef stock in a large soup pot, cover and bring to a simmer. In a skillet, saute bacon and chopped vegetables until soft, about 6 minutes. Add this mixture to the soup pot. Cover and simmer until the lentils are soft. Working in small batches, puree the soup, and return to the pot.

Add the Worcestershire sauce, Tabasco, salt and pepper to taste. Stir in the cream and gently simmer while you prepare the onion and rosemary garnish.

In a skillet, saute the sliced onions, rosemary and chives until the onion is tender. Set aside.

Add the sherry to the soup and stir. Ladle the soup into bowls and top with a spoonful of the onion and rosemary mixture.  Serves 8.

Easy Green Pea Soup

This soup is quick, easy and economical.   It makes a great dinner soup served along with Grilled Cheese Sandwiches.

1 cup Frozen Green Peas, thawed
1 small Onion, chopped
1 small Potato, diced
1 TB Butter
1 cup Water or Chicken Stock
1 cup Milk or Cream *
Salt and Freshly Ground Black Pepper to taste

*If using cream, add more water or stock and use half a cup of cream.

In a medium pot, melt butter and saute onion and potato for 1 minute. Add green peas and water or stock. Bring to boil and let it simmer on low heat for 15 to 20 minutes.

Add milk, salt and pepper to taste. Transfer soup to the blender, and blend until smooth. Return mixture to pot and bring to a simmer. Serve warm with a dollop of sour cream on top, if desired.

Makes 2 - 3 generous servings.