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


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


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
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


  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
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)

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

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

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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