beans

Roasted Chicken and Veggie Soup

My significant other is down for the count battling some sort of yucky illness. This clearly calls for my making a gallon or so of my roasted vegetables and chicken soup for dinner. Roasting the veggies is an extra step that adds to the preparation time, but it also adds to the depth of taste, making it well worth it in my opinion.

For Roasting
1 Napa cabbage, cut into wedges
2 cups plum tomatoes chopped or a can of San Marzano tomatoes
15 smallish russian banana fingerling potatoes, chopped
3 small eggplants, chopped into small chunks
1 large red onion, diced
6 medium size red carrots, chopped
2 boneless skinless chicken breasts. seasoned with salt and pepper

For the Soup
1 head of garlic
1 TBSP olive oil
1 can canellini beans
1 64 oz carton vegetable or chicken broth
1 cup dry white wine

Arrange the veggies and the chicken into as many baking/roasting pans as required to hold them in a single layer (you can roast in batches.) Drizzle with olive oil and season with salt and pepper, and add some optional chopped up fresh dill (to taste) then pop into 375 degree oven for 30-45 minutes (pull out vegetables when they start to brown, cook chicken until cooked through and skin is golden.)

Brown 5 chopped cloves of garlic in a tablespoon of olive oil. Add all roasted vegetables plus 2 cans of canellini beans, 64 ounces of veggie stock, and one cup of white wine. Bring to a boil then simmer for 20 minutes. Freezes well.


Following a Weekly Meal Plan

A Farmers Market haul

The past month has been terrible from a "you are what you eat" standpoint. Being incredibly busy at work, vacation, then coming back to even longer hours at work has meant we've been doing a ton of eating out. And not a ton of healthy seasonal cooking at home.

This is why yesterday I pulled out all the items in my pantry cupboard to take stock of what we had on hand, and then made a week's meal plan that made good use of what we had on hand. I should note that I had no idea I had 8 cans of enchilada sauce in that cupboard. This is one of the primary drawbacks to using a deep, tall shelf next to the stove as a pantry, but when you're a renter in a high price city, you make do.

Here's what I came up with to help thin out the cupboard, and stop eating out so much:

  • Sat: mus sa mun curry with beef over rice
  • Sun: bean and beef enchiladas
  • Mon: chicken stir fry
  • Tues: Bean and cheese quesadillas
  • Wed: lasagna (make sauce ahead on Sunday)
  • Thur: pork chops
  • Fri: eat out for dinner

I also made sure we had a ton of yogurt and healthy cereal for breakfast, and plenty of tasty yet healthy snacks to keep me away from the cheese. This reminds me I really need to figure out how to make my ideal spicy trail mix. I love that stuff.

Today, I'm doing some prep work (making pasta sauce and a chicken+bean soup), making some sides (bean salad, potato salad, corn muffins) and mixing up chocolate chocolate chip cookie dough for the freezer. That sounds like a fine way to spend a Sunday don't you think?

Easy Pasta Sauce

  • 1 TBSP olive oil
  • 1/2 a red onion, coarsely chopped
  • 1/2 a white onion, coarsely chopped
  • 15 baby carrots, roughly chopped
  • 3 15oz cans tomato sauce
  • 2 TBSP garlic, minced
  • 1 tsp oregano
  • salt and pepper to taste

Add the olive oil to a stockpot and heat on medium. Add the onions and garlic and cook, stirring occasionally, until they become partially translucent. Add in the carrots and cook for another 5 minutes. Add in tomato sauce, reduce heat, and simmer on low for 1 hour.

I'll be using this for my lasagna this week.

Chicken and Black Bean Soup

  • 1 32 oz container Imagine organic chicken broth
  • 1 TBSP olive oil
  • 1/2 a red onion, coarsely chopped
  • 1/2 a white onion, coarsely chopped
  • 15 baby carrots, roughly chopped
  • 1 boneless skinless chicken breast fillet (i.e. half a chicken breast)
  • 1 TBSP garlic, minced
  • 1 Tsp poultry seasoning blend of your choice

Pour chicken broth into stockpot and heat on medium high and bring to a boil. Sprinkle chicken breast with your favorite poultry seasoning and salt and pepper then add to the hot broth and poach, removing once meat is white all the way through. Cool chicken until it is at room temperature, then shred into bit size pieces. While your chicken is cooling, reduce heat to low and add in your separately olive oil sauteed onions, garlic and carrots (I did mine at the same time for the pasta sauce then split the total cooked mixture in half). Add back in your shredded chicken and simmer for an hour.

Makes 4 servings. 5 points plus per serving.


Spring Bean Salad

This past weekend, I had a veggie friend over for dinner and made this salad as part of our dinner. Best to make it on a weekend as it is a little prep-intensive.

  • 1 lb fava beans, shelled, blanched, and shelled again
  • 1 can/jar white beans
  • 1 small red bell pepper, diced
  • 1 clove of garlic, minced
  • 1small red onion, diced
  • 2 carrots, diced
  • 1 cup of water
  • 1 tbsp olive oil

Sautee onions and garlic in oil for 3 minutes, then add bell pepper and carrots and cook for another 5 minutes or until soft. Add remaining ingredients. Bring to a boil then reduce heat and cook for 25 minutes or until beans have absorbed most of the liquid. Strain and serve hot or toss with 1 tbsp olive oil and pepper and refrigerate for 1 hour to serve cold.


Impromptu Chili

Last night, I wanted to make chili. I couldn’t find the recipe I’d planned to follow, so, I improvised. The results were quite tasty, so I’m sharing the recipe.

 

 

3 cloves garlic, diced

1 small red onion, diced

2 tsp butter

2 tsp olive oil

1 lb. ground beef

1 package taco seasonings

2/3 cup water

1 Mackesson triple X Stout

1 12 oz can crushed tomatoes

1 can great northern beans

2 cans kidney beans

3 tsp Haracha hot sauce (a.k.a. “chicken sauce” for its packaging)

1 Tbsp flour

 

 

 

Saute the onions and garlic in the olive oil and butter for about 3 minutes, then add the ground beef. Cook the ground beef until crumbly and starting to brown, then add the taco seasonings and water. Simmer for 5 minutes, then add the stout, beans, and tomatoes. Stir in the hot sauce to taste over the course of simmering over medium heat for an hour. Add in flour as needed for thickening or cook longer if your schedule allows.

 

 

Serve with grated cheddar cheese and sour cream.