Black Bean Soup

Let's end our week of warm veggie soups with this lovely easy recipe...

This warm thick hearty soup was just perfect on a cold day.  It was really easy to make and very filling and it makes a lot.  I loved coming in the door and having dinner all set to go!

It’s a crockpot recipe but I think you could just put this together and simmer on the back of the stove all day and still have a great meal. 

Black Bean Soup

makes several servings

3 cans black beans (undrained)

1 can diced tomatoes (undrained)

2 cups chicken or vegetable broth

16 oz frozen vegetables

1 cup salsa

1 teaspoon lime juice

garlic salt

toppings: sour cream/Greek yogurt, cheddar cheese, additional salsa

Empty the beans and tomatoes into the crockpot - do not rinse or drain the beans.

Mix in the vegetables and broth.

Cook on low for 8 hours or on high for 5 hours, the longer it cooks the better it tastes.

Before serving, use an immersion blender (or carefully pour small batches into blender) and puree until smooth.

Stir in salsa and lime juice.  Season to taste with garlic salt.

Serve hot with toppings of your choice.

Pork Green Chili

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Do you view Foodgawker?  www.foodgawker.com

It's a heavenly site that shows different posts of various blogs throughout the day.  For some reason, I can't get it to post any of mine, it doesn't like the pictures.  I'm a bit technically challenged. 

Anywhoo, I found this link to She Makes and Bakes and this lovely green chili recipe.

This is not a sauce. It's a chili. You can heap it in a bowl and top it with some cheese and sour cream along with a tortilla.  You could also pour it over a bowl of beans too. This was great on eggs the next day.

I use canned mild green chilies in this, and I thought it had a kick to it so go easy if you don’t like spicy foods.  And go overboard with lots of spices if you do!

If you accidentally spice it up too much, add sour cream on top of your serving to cool it down.

This makes a great warm dinner that cooks up in an hour OR you can put it in the crockpot and drive your family crazy with the smell.

There is some white flour in this recipe, not a whole lot, so I’m going to green light it for Stage 1.

Pork Green Chili

makes 4 servings

1 pound lean pork, cubed

2 tablespoons butter, divided

small white onion, diced

1/4 cup all purpose flour

1/2 teaspoon salt

1/2 teaspoon pepper

3-4 cloves garlic, minced

2 cups chicken broth

2 cans (7 ounces each) mild diced green chilies

1 can (14.5 ounces) diced tomatoes

1-2 teaspoons cumin

Salt and pepper to taste

Dash red pepper flakes (optional)

1/2 teaspoon chili powder

1 tablespoon dried oregano

Combine the 1/2 teaspoons of salt and pepper with the 1/4 cup flour. Dredge the cubed pork through the seasoned flour.

In a large saucepan, melt one tablespoon of butter over medium heat. Place the diced onion in the pan and cook for 8-10 minutes until soft. Remove the onion to a bowl. Melt the other tablespoon of butter and add the flour-covered pork to the pan. Let sit for three minutes to brown. Stir and let brown for another 2-3 minutes. Stir in the garlic and cook for about 30 seconds until fragrant. Add in the chicken broth and scrape the bottom of the pot. Add rest of the ingredients and let simmer for one hour.

Or, carefully pour everything into the crock pot and cook on low for 6-8 hours.

If the chili is too thin, dissolve some cornstarch in water and stir into to the pot. Bring to a boil (for crockpot, mix in well and warm it up).

Adjust the seasonings to your preference.

Serve warm with cheddar cheese, sour cream, and tortillas.

Souvlaki Pork Chops

What a lovely smelling dish to come home to.  This made a warm and filling dish with Greek flavors.  I served it with a side of buttery quinoa (Stages 2-3 only) and Roasted Brussels Sprouts.

Technically, souvlaki is served as a kabob, but if you don't have time to marinate various pieces of meat and veggie, place them on kabobs, grill and serve then let this be your saving grace. 

You could make this with chicken breasts just as well, if that's what you have.  Just please please please don't overcook the meat or it will not be as lovely as you'd hoped it would be....(don't be me!)

Souvlaki Pork Chops

makes 4 servings

4 boneless pork chops

1 lemon (wash the outside)

1/4 cup olive oil

1/2 cup water

6 cloves of garlic, minced

1 1/2 teaspoons kosher salt

1 1/2 teaspoons black pepper

1/2 teaspoon sweetener

In a zip lock bag combine the oil, water and seasonings.  Cut the lemon in half and squeeze the juice into the bag as well and squish the bag around to mix the marinade.  Then throw in the lemon halves (that’s why you washed it earlier, right?). 

Add the pork chops to the bag, shake to coat and marinate overnight in the fridge.

The next morning pour the entire bagful into the slow cooker and cover and cook on low for 8 hours.

When ready to serve, remove lemon halves and stir chops to coat them.

Black Bean Soup

This warm thick hearty soup was just perfect on a cold day.  It was really easy to make and very filling and it makes a lot.  I loved coming in the door and having dinner all set to go!

It’s a crockpot recipe but I think you could just put this together and simmer on the back of the stove all day and still have a great meal. 

Black Bean Soup

makes several servings

3 cans black beans (undrained)

1 can diced tomatoes (undrained)

2 cups chicken or vegetable broth

16 oz frozen vegetables

1 cup salsa

1 teaspoon lime juice

garlic salt

toppings: sour cream/Greek yogurt, cheddar cheese, additional salsa

Empty the beans and tomatoes into the crockpot - do not rinse or drain the beans.

Mix in the vegetables and broth.

Cook on low for 8 hours or on high for 5 hours, the longer it cooks the better it tastes.

Before serving, use an immersion blender (or carefully pour small batches into blender) and puree until smooth.

Stir in salsa and lime juice.  Season to taste with garlic salt.

Serve hot with toppings of your choice.

Italian Sausage and Chickpeas

Chickpeas, garbanzo beans, tomato, tomahto, it's all good.  This was very easy to throw together and if you have a smaller crockpot, use that one.  If you have a larger crockpot then only cook for about 4 hours on low and then keep warm for another 4 hours so this doesn't burn to a crisp.

If you don't have a crockpot I bet you could throw this together in a sauce pan, cover and simmer for about 20 minutes or so.

I like the Open Nature sausage that I buy at Safeway/Vons.  I used the spinach and feta version in this dish.  If that's not your thang you can always use chicken instead.


Italian Sausage and Chickpeas
makes 4 servings

14.5 oz can of diced tomatoes (do not drain)
2 tablespoons tomato paste
2 tablespoons minced garlic
1 teaspoon dried rosemary
1 teaspoon black pepper
pinch of kosher salt
1 can chickpeas, drained and rinsed
12 oz Italian type sausage, nitrate free**

Mix the tomatoes and seasonings and add to the crockpot.

Sprinkle the chickpeas over the tomato mixture, top with sausage and cook on low for 8 hours.

**You can sub chicken breasts cut into 2-3 strips each, but mix the chicken into the sauce first, add a little more salt and then put the beans on top of the entire thing.

Spinach Casserole

Imagine when to my utter shock The Kid suddenly announces that she "has never really liked spinach."  Well Kid, you are outta luck 'cause Mama is on a spinach kick.  I just can't seem to get enough of it. 

I made mine in the crockpot and it was very well done....I think I either need to oven bake this or get a smaller crockpot.  

 

Spinach Casserole

makes 4-6 servings

2 boxes of frozen spinach, thawed and drained

2 1/2 cups full fat cottage cheese

1/3 cup butter

3 eggs, beaten

1/4 cup ground flax meal

1/2 teaspoon salt

1/4 teaspoon pepper

Coat the inside (of course) of the crockpot with olive oil.

Mix together all ingredients and spoon into crockpot.

Cover and cook on low for 6 hours.

Alternatively, you could probably bake this at 350 degrees for about 25-30 minutes if you forgot to load up the crockpot before you left in the morning.

Greekloaf

I love Greek food and flavors and I love meatloaf so I thought this recipe was just perfect for me.  And it was!  You could make this with either organic healthy (blah blah blah) ground beef or ground turkey.  This recipe could also be cooked either in your crockpot or in the oven, depending on whether you a) remember to throw it in the crockpot that morning or b) you get home and see the recipe on the counter and yell - 'dang it!' and throw it together and into the oven right quick.  If you have time, put this all together the night before and let the flavors meld. 

I scrambled the leftovers into my eggs the next morning and topped it with Greek yogurt 'cause I'm just awesome that way....but enough about me - on to the recipe!  I served this with a side of Quinoa Cauliflower Mash - that recipe posts tomorrow.

My secret to a good meatloaf is to combine all the other ingredients first and then mix them into the meat; you get better distribution that way.

Greekloaf
makes 6-8 servings (but remember, a 3 oz piece is a P10 serving)

olive oil
3 eggs
1 tablespoon dried oregano
1 tablespoon minced garlic
6 oz feta cheese, crumbled
10 oz frozen chopped spinach, thawed and drained
1 cup red onion (can sub regular onion), chopped
2 lbs ground beef or ground turkey
  In a large mixing bowl, stir together the eggs, garlic and oregano, then add in the onion and cheese and spinach, mix well.

COAT YOUR HANDS WITH OLIVE OIL.

Put the meat into the mixing bowl and squish squish squish away, making sure that all the ingredients are thoroughly incorporated into the meat, make sure and flip and split and separate and continue squishing until you have a great mixture.

Crockpot instructions:  Coat the crockpot with olive oil, plop the mixture in and shape into a low flat even loaf (to cook evenly).  Cover and cook on LOW for 8 hours.  Uncover and let sit for about 5 minutes before serving.

Oven instructions:  Put meatloaf into a pan and shape evenly to ensure it cooks evenly.  Bake at 350 for 90 minutes.

Greekloaf and a side of Quinoa Cauliflower Mash

Corned Beef 'Noodle' Casserole

At our house, we loves us some corned beef and cabbage.  On P10, we are supposed to step away from the nitrate laden meat and enjoy fresher healthier choices.  I made this with canned corned beef but once I started typing this post, I realized that was probably the worst choice (again-don't be like me).  Next time I make this I'll use real corned beef from the deli - and yes, I know that's not perfect either but it's waaaay better than the canned stuff.  I got this recipe from Maria's Nutritious and Delicious Journal blog.

I made some Dark Rye Buns to go with it.

Print Maria's recipe:   Corned Beef “Noodle” Casserole





Corned Beef “Noodle” Casserole

makes 6 servings

1 large head of cabbage

12 ounces cooked corned beef

4 ounces cream cheese

1/2 cup beef broth

4 ounces freshly shredded Swiss cheese

1/2 cup chopped onion

Prepare a crockpot by lightly greasing the outside OR preheat oven to 350.

Slice the head of cabbage into long noodle-like strips. Boil the cabbage “noodles” for 5 minutes, drain well.

Combine “noodles”, corned beef, cheese, cream cheese, broth and onion.

Pour into the crockpot or a 2 quart casserole dish.

Let cook on low in the crockpot for 6 hours or bake at 350 for 45 minutes.

Slow Cooker White Chili

This is an old WW standby and a really delicious 'white' chili on a cold day. 

This makes a LOT so portion some of it into freezer containers and freeze for another day.

Slow Cooker White Chili

8 servings (1 1/2 cups)

for the crockpot:

4 cups chicken broth

1 pound skinless boneless chicken breasts, cut into 1 inch pieces

2 (15oz)  cans Great Northern beans, drained and rinsed

2 med. zucchini diced

2 onions chopped

1 tbs. ground cumin

2 garlic cloves, minced

1 tsp. chili powder

for serving:

1 cup frozen corn kernels

1/2 cup sour cream

1/2 tsp. salt and pepper or to taste

Mix broth, chicken, beans, zucchini, onions, spices cook on high in slow cooker for 3 1/2 hours (or on low all day)

Stir in corn and sour cream, heat through, season with salt and pepper and serve.

Crockpot Roast Chicken

Many times you probably run screaming into the grocery store to pick up a rotisserie chicken just so you'll have something for dinner.  I hate the grocery store at dinner time because it's so crowded and everyone's fighting over those darn chickens. 

If you have a large crockpot, you can make your OWN chicken, no fuss, no fights and no extra weird things in the seasonings (have you read the labels on the store cooked chickens?  yeeeesh!) 

I love my crockpot, because it works all day cooking so I don't have to.  Right now, it's got chopped cauliflower and water cooking all day so when I get home all I have to do is drain and mash it up and I've got a crust started for Wheat Free Pizza.

Crockpot Roast Chicken

3-4 lb chicken

Olive oil

Seasoned salt or lemon pepper or garlic salt, etc.

Tin foil

Clean chicken inside and out. 

Rub with olive oil and sprinkle with seasonings.

Rub the inside of crockpot with olive oil – Do NOT put any water/liquid in the crockpot.

Roll up about 6 wads of tin foil into balls and put them in the bottom of the crockpot. 

(Give them a good drizzle of olive oil as well, it helps). 

The chicken is going to ‘sit’ on the tin foil balls to keep it out of the juices.

Put chicken back side down on top of the foil balls.

Cover and cook on HIGH for 4-6 hours. 

If you have to leave it in for 8 hours it will still be fine.  The chicken just falls off the bone.

Chicken Tortilla Soup

This soup has been a great standby on a cold day.  If you find yourself rushed in the mornings, get it ready the night before, refrigerate and then start the crockpot in the morning.  Nothing beats coming in out of the rain and sitting down to a warm bowl of soup. 

There are a lot of canned veggies and you are more than welcome to use fresh or frozen if you'd like.  P10 says not to go overboard on corn or carrots so you're welcome to swap those out for some other vegetable.  As you can see, this recipe can be flexible with regards to the ingredients and the spices - whatever you prefer.  Try your best to get the most natural or organic ingredients you can.  You can also shortcut this recipe by using already cooked chicken, a great way to use up leftovers.

If you don't have a crockpot, then simmer the soup for a few hours on the stovetop to let the flavors meld. 

This recipe is good for all Stages.  Stage 1 should not eat the Tortilla Strips, but your family will love them.

I would say that 1 cup of soup = 2 veggie servings and 1/2 protein serving.

Click here to print the Chicken Tortilla Soup recipe

Chicken Tortilla Soup

6 cups chicken broth

15 oz can of Hunts diced tomato (Mexican flavor, if available)

1 can kernel corn (do not drain)

1 cup sliced carrots or baby carrots (or 1 can carrots, do not drain)

1 can black beans, drained

4 oz can Ortega diced mild green chilies

1 zucchini, peeled/julienne cut (or 1 can zucchini, do not drain)

1 yellow squash, peeled/julienne cut (optional)

1 yellow onion

2 cloves garlic

2 large chicken boneless/skinless breasts, uncooked

1 tablespoon lime juice

1/4 tsp. cayenne or chili pepper

1 tablespoon ground cumin

Garnish:

Grated cheese

Tortilla strips

Boil chicken broth in saucepan, turn off heat.  Add chicken to broth, cover and poach for 30 minutes.  Sauté onions and garlic with olive oil in separate skillet.  Remove chicken, cool and shred.

Combine all ingredients in large crockpot.  Cook all day on low.

Season to taste with salt, pepper and garlic salt.

Soup and tortilla strips freeze well.

Tortilla Strips:

4 10” whole wheat flour tortillas

Preheat oven to 400 degrees.

Cut tortillas into 1/4” strips, 1 1/2” long.

Spray cookie sheet, spread strips on sheet.

Bake 5 minutes, turn.  Bake another 2-3 minutes or until golden.