Slow Cooker Black Bean Mushroom Chili

from EatingWell.com

INGREDIENTS

1 pound dried black beans, (2 1/2 cups), rinsed
1 tablespoon extra-virgin olive oil
1/4 cup mustard seeds
2 tablespoons chili powder
1 1/2 teaspoons cumin seeds, or ground cumin
1/2 teaspoon cardamom seeds, or ground cardamom
2 medium onions, coarsely chopped
1 pound mushrooms, sliced
8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped
1/4 cup water
5 1/2 cups mushroom broth, or vegetable broth
1 6-ounce can tomato paste
1-2 tablespoons minced canned chipotle peppers in adobo sauce, (see Ingredient Note)
1 1/4 cups grated Monterey Jack, or pepper Jack cheese
1/2 cup reduced-fat sour cream
1/2 cup chopped fresh cilantro
2 limes, cut into wedges


PREPARATION

1. Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.

2. Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.

3. Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.

4. Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.

TIPS & NOTES
Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 3 months. 

Ingredient notes: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer.
Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove the outer husk and rinse them well before using.

NUTRITION -  10 servings, generous 1 cup each
Per serving: 306 calories; 10 g fat ( 4 g sat , 2 g mono ); 20 mg cholesterol; 40 g carbohydrates; 18 gprotein; 13 g fiber; 415 mg sodium; 735 mg potassium.

Crock Pot Chickpea, Butternut Squash and Red Lentil Stew

serves 4-6 (depending on how big your bowls are!)

Ingredients:
1 yellow onion, chopped
1 tbsp olive or canola oil
1 large carrot, chopped
3 cloves garlic, minced
1 jalapeno, seeded and minced
2-3 tsp garam masala
1 butternut squash (about 3 lbs–average sized), peeled and chopped
1 28-oz can diced tomatoes in tomato juice
1 quart vegetable broth
1 cup red lentils
2 15-oz cans chickpeas, drained and rinsed
1-2 tsp sea salt (to taste)
fresh minced cilantro for serving



Directions:
Heat the oil in a large skillet over medium high heat. Add the onion, carrot and jalapeno and saute for about six minutes. Add the minced garlic and saute for 30 more seconds, and then add the garam masala, stirring well to coat. Take off heat.

Place the chickpeas, butternut squash, canned diced tomatoes, red lentils, vegetable broth and onion mixture in your slow cooker. Turn the heat on LOW and cook for 8-10 hours…the longer you cook, the thicker your stew will be.

Season with sea salt to taste and serve with minced cilantro on top. This stew freezes extremely well and will keep in the fridge for up to five days.

Tomato Spinach Soup & Chicken Vegetable Soup & Turkey Lentil Pumpkin Chili

Tomato Spinach Slow-Cooker Soup

10 ounces baby spinach, washed
2 medium carrots, chopped
2 medium celery ribs, chopped
1 large onion, chopped
1 garlic clove, minced
4 cups low sodium vegetable broth
1 (28 ounce) diced tomatoes
2 leaves bay leaves
1 tablespoon dried basil
1 teaspoon dried oregano
1/2 teaspoon red pepper flakes, crushed

Directions:
1.  Place all ingredients in a slow cooker. 

2.  Cover and cook on high for 5 hours or low for 8-10 hours.
3.  Remove bay leaves, stir and serve.

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Slow Cooker Chicken Veggie Soup

1 tablespoon olive oil
1 large sweet onion, chopped
1 lb carrots, sliced thin
4 celery stalks, sliced thin
1 bay leaf
1 lb chicken thigh (I used boneless, skinless)
2 large split chicken breasts (I used bone-in and they are normally frozen)
4 cups water or chicken broth (I used water)
1 cup of cooked quinoa (optional)
Salt to taste

Directions:

1. Heat oil in a medium pan over medium-high heat and sweat chopped onion until translucent. Season with salt.

2. In the bottom of a slow cooker, layer the carrots, then celery and bay leaf. Add the chicken on top and season generously with salt.

3. Pour cooked onions over the chicken and then carefully pour the water or chicken broth over the chicken. Cover and cook on low for 6 hours.

4. When finished, pull out the chicken and allow to cool. Spoon veggies into a bowl. Pour the broth through a cheesecloth-lined sieve into the bowl with the veggies. Shred chicken and add to the bowl. Add the cooked quinoa at this point, if desired. Serve immediately and enjoy!

Nutrition Information (Per 2 Cups of Soup)

Calories 261; Total Fat 9g; Total Carb 15g; Fiber 4g; Sugars 5g; Protein 33

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Turkey Lentil Chili With Pumpkin

1 tablespoon olive oil
2 pounds ground turkey {dark and light meat mixed has more flavor and iron}
1 tablespoon dried onion
3 teaspoons minced garlic
1 teaspoon chili powder
2 bay leaves
2 teaspoons cumin
1 tablespoon oregano
1 cup dried lentils
15 oz can pumpkin puree
3 cups chicken broth
sour cream for topping
shredded cheese for topping
chopped cilantro for topping

Directions:
1. Heat olive oil in a large pan. 

2. Add turkey and cook until browned. 

3. Add dried onion and garlic at the very last minute, cooking just until the garlic starts to brown a little. 

4. Place meat mixture in crock pot. 

5. Add chili powder, bay leaves, cumin, oregano, lentils, pumpkin puree, and broth to crock pot. 

6. Mix, cover and cook on high for 4 hours or low for 8 hours.
7. Remove bay leaves, adjust seasoning to taste, and add toppings before serving. Enjoy!

Curried Butternut Squash Soup

Ingredients

1 tablespoon canola oil

1 medium onion, chopped (about 2 cups)

2 cloves garlic, minced
1 (2 1/2-pound) butternut squash, peeled, seeded and cut into 1-inch cubes

6 cups low-sodium chicken broth
1 tablespoon plus 2 teaspoons curry powder
1/2 teaspoon salt, plus more, to taste
2 tablespoons honey
4 teaspoons plain low-fat yogurt, for garnish

Directions

Heat oil over medium heat in a 6-quart stockpot.

Add onions and garlic and saute until soft but not brown, about 6 to 7 minutes.

Add the butternut squash, broth, curry powder and salt and bring to a boil.

Reduce heat and simmer until squash is tender, about 12 to 15 minutes.

Remove from heat stir in honey and puree with an immersion blender or in batches in a blender until smooth.

Season with salt, to taste.

Ladle into serving bowls and add a dollop of yogurt.

Serves 4.

Nutritional Analysis (per 1.5 cup serving):

Calories: 295
Total fat: 6.5g
Saturated fat: 1g
Monounsaturated fat:
Polyunsaturated fat:
Cholesterol: 0mg
Sodium: 415mg
Carbohydrates: 56g
Protein: 11.5g
Fiber: 7.5g

Source: http://www.foodnetwork.com/recipes/ellie-krieger/curried-butternut-squash-soup-recipe/index.html

Black Bean Soup

Makes 6 servings

INGREDIENTS

2 cans (15oz each)50% less sodium black beans, drained
1 can (14.5oz) diced tomatoes, in juice
2 cups of water
3/4 cup chopped onion
2 tsp finely chopped seeded jalepeno chile pepper
1 tsp minced fresh garlic
1 tsp ground cumin
red pepper flakes to taste

DIRECTIONS
1. Combine 3/4s of the black beans and half of the tomatoes with water in a large nonstick saucepan.

2. Bring to a simmer over medium heat. Puree with immersion blender until mostly smooth. (Note: when using immersion blender, don’t scratch bottom of pan.)

3. Add onion, chile pepper, garlic, cumin, and remaining beans and tomatoes. Season with freshly ground black pepper and red pepper flakes to taste.

4. Cover pot, leaving lid slightly ajar to allow steam to escape, and reduce heat to low. Simmer 20-25 minutes or until vegetables are tender. Divide soup evenly amoung 6 bowls and serve.

Source: biggest loser recipe

Lentil Soup with Brown Rice

Makes 6 servings

3 Tbsp. EVOO
1 cup chopped onion
1 cup chopped celery
6 cloves garlic, minced (1 Tbsp minced garlic)
8 cups chicken broth/stock
1/2 cup long grain brown rice
2 cups chopped tomato
3/4 cup dry brown lentils, rinsed and drained
1 Tbsp chopped fresh thyme
1 Tbsp fresh lemon juice
1/4 tsp ground black pepper
2 Tbsp finely shredded Asiago cheese
fresh thyme sprigs and/or oregano leaves

1. In a 4-quart dutch oven heat EVOO over medium heat. Add onion, celery, and garlic; cook for abour 5 minutes until tender.
2. Stir in broth and uncooked brown rice. Bring to a boil, reduce heat. Simmer, uncovered for 10 minutes.
3. Stir in tomato and lentils. Return to boiling, reduce heat. Cover and simmer about 30 more minutes, or until rice and lentils are tender.
4. Stire in thyme, oregano, lemon juice, and pepper.
5. Top individual servings with Asiago cheese and if desired thyme springs and/or oregano leaves.

Calories 257
from "The Sonoma Diet Cookbook"

crock pot Chicken Tortilla Soup

Ingredients

4 boneless, skinless chicken thighs
1 4-ounce can chopped green chilies, drained (hot or mild, depending on preference)
2 cloves of garlic, minced
1 yellow onion, diced
2 15-ounce cans of diced tomatoes, including juice
1/2 - 1 cup chicken broth
1 teaspoon cumin
Kosher salt and pepper
4 corn tortillas, sliced into 1/4 inch strips
2 tablespoons chopped cilantro
1/2 cup shredded Monterey jack cheese
1 avocado diced and tossed with lime juice to prevent browning
1 lime, cut into wedges

Directions

Place chicken in Crock-Pot® slow cooker.
In a separate bowl, combine chilies, garlic, onion, tomatoes, 1/2 c chicken broth and cumin. Blend and pour over chicken.
Cook on high for 3 hours. When chicken is tender, use the tines of 2 forks to shred. Adjust seasoning and add additional chicken broth if necessary.
Just before serving, add tortillas and cilantro to Crock-Pot® slow cooker. Stir to incorporate. Adjust seasoning to taste.
Serve in soup bowls, topping each with shredded cheese, diced avocado and a squeeze of lime.


Serves: 4-6
Size: 3-6 quarts

Tosca's Roasted Winter Vegetable Soup

Yields 10 one-cup servings  -  Cook Time: 1hour 30 minutes 

Ingredients:2 sweet potatoes
1 large squash (butternut, acorn, kombucha squash - any winter squash will do)
3 large purple onions
2 full heads of garlic, trimmed, but left intact
3 tbsp. of best-quality olive oil, divided
1 tbsp. of coconut butter (or coconut oil)
1 tsp. of sea salt
pinch of freshly ground black pepper
several sprigs of fresh rosemary
2 Tbsp. of fresh thyme
1.5L of low-sodium vegetable broth
2 Tbsp. of white vinegar
2 Tbsp. of pure maple syrup


Method:1. Preheat oven to 400'F for roasting. Place the racks to allow space for the garlic and onions to sit on the top rack and the squash and sweet potatoes to sit on the bottom rack.

2. Prepare two baking sheets by lining them with parchment paper.

3. Scrub the sweet potatoes, trimming any strings but otherwise leaving them intact. Prick in a few places with a fork. Set aside.

4. Split the squash in half with a heavy kitchen knife. Remove the seeds and string. (You can save the seeds for roasting at a different time if you wish-a yummy and nutritious snack)! With a fork, prick the rind of the squash in several places to allow for more even baking.

5. Place the squash cut side down on the baking sheet. Place the sweet potatoes on the baking sheet with the squash and put in the oven. Bake for one hour or until a knife inserted into the squash pierces easily. Check the oven during the last 15 minutes of baking in case the vegetables cook too quickly.

6. Remove from the oven and set aside to cool.

7. While the squash and sweet potatoes are cooking, peel and chop the onions in large chunks and place in a large bowl. Add 2 Tbsp. of olive oil, sea salt and pepper. Toss to coat the onions in the oil. Spread the onions on the baking sheet.

8. Prepare the garlic:

    Remove the papery skins and remove top points from the garlic head with a sharp knife. Drizzle remaining olive oil over each bulb. Wrap in tin foil and place on a baking sheet with onions. Place in the oven and bake for 20 minutes, checking carefully to make sure the onions don't burn. At this point turn the onions over, distribute the fresh herbs over top and return to the oven to continue baking for another 15 minutes or so.

9. Remove from heat and let cool. Keep the garlic tightly wrapped so it continues to soften.

10. Place the coconut oil into a large pot at a low-medium heat setting. Scoop the cooled flesh out of the baked squash and add to the pot. Remove the peel from the sweet potatoes and place the flesh in the pot with the squash. Add the onions with herb remnants to the pot (removing any charred onions). Unwrap the garlic and squeeze the softened garlic into the pot.

 Add the veggie stock, balsamic vinegar and maple syrup and bring the soup to a boil. Reduce the heat and, with an immersion blender, puree the mixture. Serve hot!

Nutritional Information (per one-cup serving):

Calories 154

Protein 22g

Carbs 18g

Fiber 1 g

Sodium 444mg

Sugar 7g

Butternut Squash and Roasted Red Pepper Soup

serves 6-8

1 tablespoon olive oil
1 large butternut squash (about 2 to 2 1/2 lbs), peeled, seeded and cubed
1 large onion, diced
2 celery stalks, diced
2 cloves of garlic, minced
2 roasted red peppers, diced (here is a great page of different options on how you can roast your own red peppers at home, I roasted mine on my stove top)
1 tablespoon fresh thyme, roughly chopped
1/4 teaspoon of crushed red pepper flakes
1 teaspoon kosher salt
7 cups low sodium vegetable broth
butternut squash seed oil (or olive oil) for drizzling



Heat oil in heavy large pot over medium-high heat. Add onions, celery and butternut squash and sauté until the onions and celery are tender, about 10 minutes. Add garlic and roasted red peppers; stir 1-2 minutes. Add thyme, salt and vegetable broth; bring to boil. Reduce heat; cover and simmer until squash is soft, about 45 minutes.

Purée with an immersion blender or in batches using a regular blender or food processor*, until smooth. Return puree to pot. Thin soup with more broth if desired. Ladle soup into bowls. Top each bowl with 1 tablespoon of the roasted red pepper purée and a light drizzle of butternut squash seed oil. Sprinkle with a pinch of fresh thyme.

* When puréeing hot soup in a blender or food processor, do so in small batches, filling the blender pitcher only about halfway. Put the lid on, but remove that small cap in the lid (if you have it) and hold the lid down tight with a towel, otherwise the steam will cause the lid to explode off, spewing hot liquid everywhere. This has never happened to me, but it can, so be careful.

Source: tasty Yummies

Roasted Red Pepper Pureevia Bon Appetit Magazine, November 2003



2 roasted red peppers (approximately 1 cup)
2-3 garlic cloves
1/2 tablespoon olive oil
1/4 teaspoon crushed red pepper flakes

Puree all ingredients in processor until smooth. Season with salt and pepper.

Tomato Soup

serves 8

2 Tbsp olive oil
1 large sweet onion, peeled and chopped
4 ribs celery, trimmed and chopped
2 sweet carrots, peeled and chopped
3-4 cloves garlic, peeled and minced
1 medium sweet potato, peeled and chopped
2 cups fresh Roma tomatoes OR one 28-oz can plum tomatoes (no salt added)
4 cups low-sodium chicken broth OR veggie stock OR water
1 Tbsp dried basil, crumbled
1 Tbsp dried oregano
1 tsp sea salt
Freshly ground black pepper, to taste
Pinch of curry powder
2 low-sodium chicken or veggie bouillon cubes

1. In a large stockpot or Dutch oven, heat olive oil over med-high heat. Add all chopped vegetables and saute until onion is soft and translucent.

2. Reduce heat to medium and add tomatoes, stock or water, basil, salt, oregano, curry, and bouillon. Bring to a boil and reduce heat to low. Simmer 30 minutes (this is where I transferred to the slow cooker), stirring occasionally.

3. Using a hand-held stick blender, puree the soup to your desired uniform consistency.

4. Remove from heat and serve. Garnish with a scoop of low-fat plain yogurt or yogurt cheese.

Source: Tosca Reno's "The Eat-Clean Diet for Family & Kids"

Nutritional Information (1 cup serving):

170 calories

3.5 g Fat

1.5 g Protein

10.5g Carbs

2.5g Dietary Fiber

500mg Sodium

ADDITIONS:

Protein - try cooked, diced chicken breast, canned beans of choice, or small meatballs made from lean ground chicken, turkey or bison.

Popeye's Favorite - Place some baby spinach in the soup bowl and then ladle the soup on top

Salba Crackers - Made with chia seed, a superfood

Pumpkin & Cocount Soup

1 T coconut oil

1 medium white onion, diced

½ t ground cinnamon

½ t ground cumin

Pinch ground nutmeg

3 cups pumpkin puree,, (or sweet potato/squash)

3 cups chicken broth

1 T fresh lime juice

1 cup light coconut milk

¾ cup greek yogurt

6 T raw pumpkin seeds

Heat oil in lg sauce pan on med-hi. Add onion and cook for 5 minutes until soft and translucent.

Add cinnamon, chile powder, cumin and nutmeg and cook for 1 min. Stir frequently.

Add broth and pumpkin; whisk to incorporate until smooth. Add up to 1 cup of water if too thick (soup should coat the back of a spoon).

Boil and reduce heat to med-low and simmer for 5 minutes, stirring frequently.

Remove from heat and add lime juice. Stir in coconut milk and season w/salt and pepper.

Ladle 1 1/2 cups soup into each of 6 bowls, top each with 2Tbsp yogurt and 1 Tbsp pumpkin seeds, serve immediately.



Nutrients (1 1/3 cups): Calories: 189; Fat: 11g; Sat: 5 g; Carb: 17g; Fiber: 5g; Sug: 5g; Prot: 10g; Na: 82mg; Chol: 0 mg

*Source: The Best Of Clean Eating 2, pg. 93

Bobby’s Lighter Tastes Like Lasagna Soup

Ingredients:

2 teaspoons olive oil
1 pound Italian turkey sausage, casings removed
1 onion, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 (32-ounce) container chicken broth
1 (15-ounce) can tomato sauce
1 (14 1/2-ounce) can petite diced tomatoes
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
4 ounces broken whole-wheat lasagna noodles (about 4 noodles)
1/2 cup chopped fresh basil
3 tablespoons grated parmesan cheese
1/2 cup reduced-fat shredded mozzarella cheese
8 Whole-wheat breadsticks or grissini (optional)

Instructions:

Heat the oil over medium-high heat in a large nonstick saucepot or Dutch oven. Add the sausage, onion, bell pepper, and garlic. Cook over medium-high heat, stirring occasionally, until the sausage is crumbled and browned, 8 – 10 minutes.

Add the broth, tomato sauce, diced tomatoes, salt, and crushed red pepper. Bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 20 minutes. Add the noodles; bring to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the soup thickens slightly and the noodles are tender, 10 – 12 minutes. Remove from the heat; stir in mozzarella, basil, and the Parmesan. Serve with the breadsticks, if using. (whole-wheat lasagna noodles take a little longer to cook.)

Nutritional Information:

Per Serving (1 cup) 225 Cal (27% from Fat, 42% from Protein, 31% from Carb); 23 g Protein; 7 g Tot Fat; 2 g Sat Fat; 2 g Mono Fat; 17 g Carb; 2 g Fiber; 4 g Sugar; 108 mg Calcium; 3 mg Iron; 826 mg Sodium; 53 mg Cholesterol

Original Recipe by Paula Deen: Tastes Like Lasagna Soup
Take It Lighter recipe courtesy of Bobby and Jamie Deen, and the Paula Deen Test Kitchen

Servings: 8 cups
Prep Time: 5 min
Cook Time: 1 hour
Difficulty: Easy

Crock Pot Chicken Taco Chili

Servings: 10 • Size: 1 1/4 cups • Old Points: 3 pts • Points+: 5 pts
Calories: 203.7 • Fat: 1.4 g • Carb: 33.3 g • Fiber: 10.0 g • Protein: 16.9 g

Ingredients:

• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder
  
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
  
• 1/4 cup chopped fresh cilantro

Directions:

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).

Minestrone Soup

Minestrone soup is a classic hearty Italian soup with tomatoes, white beans, pasta and vegetables. You can use Swiss chard or kale instead of spinach if you wish and you don't have to puree the beans, it's just my preference. I modified this for the crock pot but I prefer to make this soup on the stove and let it simmer for about 45 minutes before adding the zucchini and pasta. The crock pot however is so convenient when you are working all day and want to come home to a cooked meal. I highly recommend adding the Parmesan cheese rind. This is also great with mini turkey meatballs, or even some sauteed crumbled turkey sausage.

Crock Pot Minestrone Soup
Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: 1 1/2 cups • Old Points: 4 • Points+: 5
Calories: 215.7 • Fat: 0.7 g • Protein: 8.7 g • Carb: 42.0 g • Fiber: 6.7 g

• 1/2 onion, chopped
• 1 cup carrots, chopped
• 1 celery stalk, chopped
• 2 garlic cloves, minced
• 1 (28 oz) can diced tomatoes
• 1 (15 oz) can white beans, drained, rinsed (cannellini or navy)
• 3 cups fat free chicken broth (or vegetable broth for vegetarians)
• 1 oz chunk of good Parmesan cheese rind
• 1 fresh rosemary sprig
• 2 bay leaves
• 2 tbsp chopped fresh basil
  
• 1/4 cup chopped fresh Italian parsley leaves
• salt and fresh pepper
• 1 medium zucchini, chopped
• 2 cups chopped fresh or frozen (defrosted) spinach
• 2 cups cooked small pasta like ditalini or elbows (al dente)
• extra parmesan cheese to top (extra pts)

Rinse and drain beans. Puree beans with 1 cup of the broth in a blender.

In a crock pot, combine broth, tomatoes, pureed beans, carrots, celery, onion, garlic, herbs, Parmesan cheese rind, salt and pepper. Cover and cook on low for 6 to 8 hours.

Forty minutes before the soup is done cooking, add zucchini and spinach. Cover and cook 30 more minutes. Add cooked pasta, cook 10 minutes more. Remove bay leaves, rosemary sprig, parmesan rind and season to taste with salt and black pepper.Ladle soup into bowls and top with extra parmesan cheese.

Click here for the recipe at Skinny Taste

Recipes: South Beach Diet Phase One Round-Up

(Pinto Bean and Beef Stew with Cumin and Cilantro)

Click here to visit Kalyn's Kitchen and discover all kinds of South Beach Diet, Phase 1 Recipes

Fast & Easy Chicken Bean Stew

Fast & Easy Chicken Bean Stew

Serves 8 Serving Size 1.25 cups
Prep time: 30 minutes
Cook time: 1 hour

Baby it’s cold outside! And when it is cold we want something hot and hearty to fill up our bellies and warm us up. Stews are perfect and Winter is the best time to enjoy them. Plus the recipes allow you to use almost whatever is in the fridge.

A cassoulet is typically made with meats such as duck, pork or goose, cooks for hours and is rather high in fat! So in keeping with one of my mini-goals to eat healthier I modified a simple cassoulet recipe I found. Since I changed the type of meat used and the cooking vessel I could not commit a culinary sin and call this a cassoulet. Hence, you have a filling stew that was prepared in less than 30 minutes with only an hour of cook time.

2 skinless boneless chicken breasts, sliced 1/2 inch chunks
1 15 oz can of Red Kidney Beans
1 15 oz can of White Kidney Beans
1 15 oz can of Black Beans 50 less sodium
1 24 oz jar of Pasta Sauce
(I used Safeway Select Spicy Red Bell Pepper Pasta Sauce)
25 Baby Carrots, raw chopped
8 Red Pearl Onions, chopped
1 Red Bell Pepper, chopped
1 Portobello Mushroom cap chopped
1 tsp of fresh Thyme

Heat oven to 350 degrees.

Mix all ingredients in 3 quart baking dish. Cover and bake for 50 minutes to 1 hour or until carrots are tender.

Let rest for 10 minutes. Serve and enjoy!

Garlic Vegetable Soup

Ingredients:

2 heads garlic, roasted (try this trick for easy roasted garlic)

3 tbsp olive oil
1 medium sweet yellow onion, coarsley chopped

4 carrots, coarsley chopped

4 stalks celery, coarsley chopped

1 bay leaf

1 tsp dried thyme

1/2 cup dry white wine (optional)

2 tbsp worcestershire sauce (make sure to use a gluten free sauce for a gluten free soup)

8 cups low sodium vegetable broth

1 cup barley (or pearl barley)

1 parmesan rind

*see notes (optional)salt and pepper to taste

1 tsp fresh parsley, chopped

1/2 lemon (optional)

Preparation:

Combine the onion, carrots, celery, and thyme in the bowl of a food processor.

Squeeze the roasted garlic from their skins into the food processor along with the other ingredients.

Process vegetables until finely chopped like confetti

Process on low until the mixture is finely chopped, almost like confetti but not pureed.

Heat the olive oil in a stock pot over medium heat.

Add the vegetable mixture and cook until the vegetables are tender, about 8-10 minutes.

Add the white wine and let simmer until almost all the liquid is absorbed.

Add the worcestershire sauce and bay leaf, stir.

Pour in the stock, increase heat to high and bring to a boil.

Cooking with a parmesan rind adds a nice salty and creamy flavor

Add the barley and parmesan rind (if using) and return to a boil.

Reduce heat to low, cover and simmer, stirring occasionally until the barley is tender, about 60 minutes for whole barley or 40 minutes for pearl barley.

Add sea salt and pepper to taste.

Remove the bay leaf and parmesan rind and spoon into bowls.

Garnish with a squeeze of lemon juice and chopped fresh parlsey.

Nutritional Info: Makes approximately 10 cups. Serving size 1 cup.

Calories: 88, Cal. from Fat: 44.5, Total Fat: 5g, Sat. Fat: 0.5g, Carbs: 9g, Fiber: 1.5g, Sugars: 78g, Protein: 1.5g, Sodium: 51mg, Chol: 4mg

* Notes: I get parmesan rinds from the cheese counter at Whole Foods. Sometimes they have them prepackaged. If your market doesn’t have them out, ask at the deli or cheese counter.

The addition of the rind when cooking the soup adds such a great flavor it’s worth the effort to find it.

This soup reheats well but the barley does soak up the liquid so if you like a ‘soupier’ soup you will want to add a little broth when reheating.

Leftover soup can be stored in an airtight container in the fridge for up to 1 week. You can also store the soup in freezer safe containers in the freezer for up to 6 months.