Corn and bean chowder

Corn and Bean Chowder

Grilled Chicken, Corn, & Bean Chowder

8 servings

4 Cups Low-Sodium Chicken or Vegetable Broth
4 Carrots, diced or sliced
4 Celery stalks, diced or sliced
2 small all-purpose potato, diced (or 2 small red potatoes/approx. 8 ounces)
2 small Onions or 1 large Onion, chopped
3 Cups Corn kernels, fresh or frozen
2 Cups Great Northern Beans, drained & rinsed canned
2 Cups Milk
1/4 tsp freshly ground Black Pepper
1 lb Grilled (cooked) Chicken Breast, cubed or shredded

1. In a large nonstick saucepan or dutch oven, combine the broth, carrots, celery, potato, onion, and corn. Bring to a boil. Reduce heat and simmer, covered, until vegetables are tender, about 15-25 minutes.

2. Stir in the beans, milk, pepper and increase heat. Bring to boil, add the cooked chicken, and reduce heat to simmer for 5 minutes.

3. Measure the chowder out into 8 servings. Freeze and/or refrigerated and enjoy!

Helpful Tips: If you prefer a thicker chowder, you can thicken it with 1 T cornstarch. Also, you don't have to grill the chicken, but it does add a very nice flavor to the chowder.

Nutrition per serving:

279 Calories
4.0 g Fat
6.5 g Fiber
36 g Carbs
26 g Protein

If you like a side with your chowder, or serving this for company, you may serve it with a side salad such as 1 cup Romaine Lettuce, 1 Cup Spinach,1 large Sliced Strawberry, 1/2 TBL fresh Basil and 1/2 TBL Balsamic vinegar w/ fresh Black Pepper

Broccoli Soup

Easy and tasty!


1 TBSP olive oil
1 medium onion, chopped
2 cups chicken broth
1-2 bunches broccoli, chopped (approx 7 cups chopped)
1 large russet potato, peeled and diced
salt
pepper
cheddar cheese
bacon (optional)


Heat the oil in a large saucepan over medium heat. Add the onion and cook stirring occasionally, until the onion is soft.


Add broth, broccoli, potato, 1 cup water, 1/2 tsp salt and 1/2 tsp black pepper to the saucepan and bring to a boil. Reduce heat and simmer, covered until the vegetables are tender 18-20 minutes.


Puree soup with immersion blender or in blender. Top with cheddar cheese and bacon.

Power Muffins

Warning: these are healthy and yummy! Follow these instructions: Chop 2 cups of dates and place them in your blender. Add 2 cups of hot water. Blend into a liquidish mixture. Add 1 cup of oats and 2 tsp baking soda. Pulse in blender. Add 1/2 cup brown sugar, 1.5 tsp salt, 2 tsp vanilla, 1/4 cup buttermilk, 2 TBSP coconut oil, 2 eggs. Blend together. In separate bowl combine 1 cup flax meal, 1 cup almond meal, 1 cup oat bran, 2 TBSP pamelas baking mix flour. Mix wet and dry ingredients together. Add 1 cup chocolate chips (and walnuts if do desired). Bake at 350 for 15-20 minutes.(check the muffins after 15 mins)

Turkey Black Bean Chili

3 TBSP Olive oil
1 medium onion, diced in tiny pieces
1 yellow, orange, or red bell pepper
6-8 jalapeño pepper rounds (found next to olives in grocery store)
2 garlic cloves, minced
1 lb ground turkey, cooked in skillet
1 28 oz can crushed tomatoes
1 15 oz cans black beans (or a combo of kidney, pinto etc)
1 can tomato paste
2 TBSP chili powder
1.5 tsp sugar
2 tsp ground cumin
juice of one lime
shredded cheddar cheese
salt
cilantro
corn chips

Heat oil in frying pan over medium-high heat. Saute onion, bell pepper, jalapeño pepper rounds, and garlic , stirring often for 5-6 minutes.

Add turkey and cook, stirring often and breaking meat into small chunks until it is no longer pink.

Add turkey and onion mixture to crock pot along with the tomatoes, beans, tomato paste, chili powder, cuban and sugar. Cook on high 4 hours.

To serve, stir in lime juice. If you like, add salt to taste. Top with shredded cheese and chopped cilantro.


Adapted from a recipe by Kevin Nelson, executive chef at Terra Nova at Vail mountain lodge and spa. Published in Sunset Magazine 2010.

Sun Dried Tomato Basil Hummus

• We didn't refrigerate it for an hour like the recipe suggests and it was great fresh out of the blender.
• From allrecipes.com
• 
  
• 4 cloves garlic
• 1 teaspoon salt
• 3 tablespoons tahini paste
• 1/4 cup fresh lemon juice
• 2 (15.5 ounce) cans garbanzo beans, drained
• 1/2 cup olive oil
• 1/2 cup oil-packed sun-dried tomatoes, drained
• 1/4 cup finely shredded fresh basil
• 2 tablespoons olive oil
• 1/8 teaspoon paprika (optional)

Directions

1. Place garlic, salt, tahini, and lemon juice into a food processor; process until smooth. Pour in the garbanzo beans and 1/2 cup olive oil; process until smooth again, scraping the sides of the bowl occasionally. Once smooth, add the sun-dried tomatoes, and pulse until they have been chopped to very small pieces and are incorporated into the hummus. Finally, add the basil, and pulse a few times until mixed in.
2. Spread the hummus into a shallow serving dish, and make a few decorative grooves on top. Refrigerate at least 1 hour, then drizzle with 2 tablespoons olive oil and sprinkle with paprika before serving.

Mayo-less Tuna Salad

Nice for summer time!!

http://www.skinnytaste.com/2011/05/mayo-less-tuna-salad.html

Southwest Rice and Bean Salad

This is a winner!

http://www.melskitchencafe.com/2009/09/tamis-southwest-rice-and-bean-salad.html