White Bean and Chicken Chili

Chicken chili is a comforting cold weather meal.  Most recipes call for milk and cheese to achieve the desired creamy consistency.  In my recipe I omit the dairy products and use white beans to accomplish the same texture.  Not only does this substitution lower the fat of the chili, it also adds a lot of protein and fiber from a plant-based source.  Instead of topping the chili with shredded cheese and sour cream I use diced avocado and fresh tomato salsa.  You don't even miss the dairy when dunking your tortilla chips!  This recipe could easily be adapted to a vegan bean chili by simply omitting the chicken and using vegetable broth instead of chicken broth.  When I make soups I tend to go big because I like to freeze the extra in individual serving bowls for a quick lunch in the future.  This recipe will serve 8.

In a medium sauce pan add 1 1/2 pounds of boneless, skinless chicken breast
to 1 quart of chicken stock and simmer over medium heat for 15 minutes or until just done.

While the chicken is cooking chop 4 medium yellow onions.

Heat 5 Tablespoons of olive oil over medium heat in a large soup pot.

Add the onions and cook for 8 minutes.

Ever since I burned my eyeballs when taking out my contacts after working with jalapenos,
I put my hand in a ziploc bag when handling them.
It can be a little awkward but well worth avoiding the burn.
Cut and seed 2-4 jalapenos, depending on your heat preference.
I have a Norwegian husband and 2 school age daughters so I just use 2. 

Dice the jalapenos.

Add to the onions.

Mince 4 garlic cloves.

Add to the pot and cook and additional 5-10 minutes.

When the chicken is done place it on a plate and let cool for 3-5 minutes.
Reserve the cooking liquid.
Using 2 forks shred the chicken.

Set shredded chicken aside.

Add 2 teaspoons salt, 2 Tablespoons cumin and 1 teaspoon white pepper to onions.

Mix well and cook for 2 more minutes.

Add the cooking liquid from the chicken and 2 cans of cannellini or great northern beans.
Cook for 10 minutes.

Ladle the soup into a blender to puree or use an immersion blender.

Rinse out the pot and return the soup back to the pot.

Stir over medium heat.

Add chicken stock to thin the soup to desired consistency.
I use about 2 cups. 

Add the shredded chicken.

Add 2 cans of cannellini or great northern beans drained.
Cook for another 5 minutes or until hot.
Adjust seasoning to taste. 

Top with generous spoonfuls of diced avocado and fresh salsa.
Serve with tortilla chips.
Enjoy!

Roasted Butternut Squash Soup

Yesterday was our first day of crisp fall weather.  As much as I live for summer here in Minnesota, I really do love fall.  I enjoy the beauty of the changing leaves, honeycrisp apples and hot cider, sweaters and boots, and of course warm soup.  One of my favorites to make this time of year is Roasted Butternut Squash.  This recipe is easy to make and is packed with nutrients.  Butternut squash is high in carotenoids which protect our cells from free radicals.  It is also a great source of Vitamin A and supports our immune systems.  Something we need as we enter cold and flu season!

Take one large butternut squash and cut it in half lengthwise.

Using a large spoon, scrape out the seeds and stringy stuff.

Place cut side up on a baking sheet.
Lightly coat with olive oil and sprinkle with salt and pepper.
Roast at 425 for 80-90 minutes until tender.

Remove squash from oven and set aside to cool.

Heat 3 Tablespoons olive oil over medium-high heat.
Add two yellow onions chopped and saute for 5 minutes.

Add 1 teaspoon salt, 1 teaspoon black pepper and 1 Tablespoon cumin.
Saute for another 5 minutes or until onions are translucent.

Scrape out the soft flesh from the cooled squash.

Add the squash and a 24 ounce can of crushed tomatoes to the onions.
Cook for 10 minutes.

Add 1 quart of chicken or vegetable stock and cook for 10 more minutes.

Remove the soup from heat and puree with a hand blender
or puree in batches in a regular blender.
Adjust seasoning to taste.

Serve with a dollop of yogurt.
Enjoy!

Tortilla Soup

It is April 20th and it snowed here today.  So instead of firing up the grill for dinner, I pulled out the Le Creuset and made soup.  My kids love this tortilla soup.  I think the chips are what attracts them, but that's ok with me since they are eating a lot of great vegetables with them.  In the pictures below I have doubled the recipe.  A single recipe will easily feed four or five.

2 Tbsp olive oil
1 medium yellow onion chopped
1 jalapeno diced
1 tsp salt
2 tsp cumin
1 28 oz can fire-roasted diced tomatoes
4 cups chicken broth
2 chicken breasts, poached and shredded
1 zucchini diced
2 tbsp fresh cilantro chopped
juice from 1/2 a lime
3 dashes tabasco

Saute onion and jalapeno in olive oil over medium heat until the onion is translucent, 6-8 minutes.
Add salt, cumin and tomatoes and simmer for 5 minutes.
Add remaining ingredients and bring to a simmer.
Cook for 20 minutes.
Pour in bowls and top with shredded Monterey Jack cheese and chopped avocados.
Serve with tortilla chips.

saute onion and jalapeno

add tomatoes and seasoning

shredded chicken

 zucchini and cilantro

enjoy

Creamy Broccoli Soup

ingredients

steam broccoli

saute onions and garlic

add beans, broccoli and chicken stock

puree with hand blender

add parmesan

enjoy

This creamy broccoli soup is easy to make and so healthy with 2 super foods, broccoli and beans as featured ingredients.  I use a sheep's milk parmesan because I tolerate it better than cow's milk dairy products, but any parmesan is fine.  You can also make it without the cheese and it is still very tasty.

CREAMY BROCCOLI SOUP

Serves 4

12 oz. Broccoli florets, lightly steamed

2 Tbsp. Extra virgin olive oil

1 yellow onion, diced

3 garlic cloves, chopped

1 15-oz. Can cannellini beans, drained

2 1/2 cups chicken or vegetable stock

1 tsp salt

1/4 tsp white pepper 

1/4 c. Freshly grated Parmesan

Heat olive oil in medium pot over medium heat.  Sauté onion for 3 minutes.  Add garlic and continue to cook for 3 more minutes.  Add beans and stock and bring to a simmer.  Add broccoli and remove from heat.  Purée soup with a hand blender or purée in batches in a regular blender until smooth.  Season to taste with salt and white pepper.  Blend in parmesan and serve.