Soup

Italian Orzo Spinach Soup

by on Jun.15, 2017, under Entrees, Soup, Vegan, Vegetarian

Total Time: 30 Mins
Prep Time: 5 Mins
Cook Time: 25 Mins

Ingredients:

2 tablespoons olive oil
1 small white onion, peeled and diced
1 cup diced carrots
1 cup diced celery
3 cloves garlic, peeled and minced
6 cups chicken or vegetable stock
1 (14-ounce) can fire-roasted diced tomatoes
1 1/2 cups (about 8 ounces) DeLallo whole wheat orzo pasta, or other whole wheat pasta
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
4 cups loosely-packed spinach
salt and black pepper
optional toppings: freshly-grated Parmesan cheese, crushed red pepper flakes

Directions:

Heat oil in a large stock pot over medium-high heat. Add onion and saute for 4 minutes, until soft. Add carrots, celery and garlic and saute for an additional 3 minutes. Add chicken stock, tomatoes, orzo (pasta), thyme, oregano, rosemary and stir to combine. Bring soup to a simmer, stirring occasionally. Reduce heat to medium-low and simmer for 10 minutes, stirring occasionally, until the pasta is al dente.

Stir in the spinach and cook for 1-2 minutes until it is bright green and wilted. Taste, and season with salt and black pepper as needed.

Serve warm, garnished with your desired toppings.

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White Chicken Chili

by on Jan.16, 2015, under Chili, Entrees, Soup, Wheat Belly

White Chicken Chili
Ingredients
1 pound boneless skinless chicken breasts, chopped
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14 ounces each) chicken broth
1 can (4 ounces) chopped green chilies
2 teaspoons ground cumin
2 teaspoons dried oregano
1-1/2 teaspoons cayenne pepper
3 cans (14-1/2 ounces each) great northern beans, drained, divided
1 cup (4 ounces) shredded Monterey Jack cheese
Chopped jalapeno pepper, optional

Directions

  1. In a Dutch oven over medium heat, cook chicken and onion in oil until lightly browned. Add garlic; cook 1 minute longer. Stir in the broth, chilies, cumin, oregano and cayenne; bring to a boil.
  2. Reduce heat to low. With a potato masher, mash one can of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until chicken is no longer pink and onion is tender.
  3. Top each serving with cheese and jalapeno pepper if desired.
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Vegetable and Chickpea Curry

by on Oct.16, 2012, under Soup, Type II Friendly, Vegetarian

Makes: 4 to 6 servings
Ingredients
3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup loose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine cauliflower, chickpeas, green beans, carrots, and onion. Stir in broth and curry powder.
2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over the top.

Nutrition facts per serving: 219 calories, 8g protein, 32g carbohydrate, 7g fat (4g saturated), 9g fiber

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Corn & Crab Chowder

by on Oct.18, 2011, under Entrees, Seafood, Soup

Ingredients:
4 slices of bacon, cut up
2 tablespoons of butter
3/4 cup of chopped onion
1/2 cup of chopped celery
1/4 cup of all purpose flour
2 cups of chicken stock or broth
1 1/2 cups of diced raw potato
1 can of whole kernel corn, drained
1 can of creamed corn
1 teaspoon kosher salt
5 turns of the pepper grinder
1/2 teaspoon of Cajun seasoning (like Slap Ya Mama)
1/4 teaspoon of Old Bay seasoning
2 cups of warmed half and half
1 pound of fresh crab, picked over for shell, (set aside a few pinches for garnish)
1/4 cup of sliced green onion
1-2 tablespoons of dried parsley
Reserved crab and extra sprinkle of Cajun seasoning, for garnish

Instructions:
Cut the bacon into small pieces and saute until cooked but not crisp. Add the butter, onion and celery and cook until tender, about 4 minutes. Stir in the flour, until well blended. Cook and stir for about 5 minutes to cook the flour. Stir in the broth a little at a time until mixture is smooth. Add the potatoes, increase heat and bring to a boil; reduce heat and simmer for about 10 minutes, stirring several times. Stir in the corn, seasonings and half and half. Bring back up to a boil, reduce back to a simmer and gently fold in the crab. Stir in green onion and parsley; simmer for about 10 minutes or until crab is warmed through. Garnish with a pinch of crab and a sprinkle of Cajun seasoning.

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