SOUPS

Please check back often for the addition of more of my favorite recipes for Soups and Stews

ASIAN-SPICED PORK STEW

2 pounds boneless pork shoulder, cubed *

2 tablespoons low sodium soy sauce

1/4 cup cornstarch

2 tablespoons canola oil

2 cups chopped leeks

1 1/4 cups chicken broth

2 tablespoons molasses

2 tablespoons Splenda Brown Sugar Substitute

3 tablespoons rice wine vinegar

2 tablespoons minced fresh ginger

1/2 to 1 teaspoon hot red pepper flakes

2 to 4 cloves garlic, peeled and crushed

1 teaspoon ground black pepper

3 to 4 cups diced sweet potatoes

1 1/2 to 2 cups diced red bell pepper

1 1/2 to 2 cups diced green bell pepper

* If pork chops are on sale, they may be the most economical way to go.  It's easy to trim their fat and cut chops into pieces. You can also boil any bones in a bit of water, then strain the broth to use as the liquid in the stew in place of the chicken broth.

Trim any excess fat from the meat.  Cut it into 1/2-inch cubes, and toss them with the soy sauce, then the cornstarch.

Heat the oil in a large saute pan.  Brown the meat, add the leeks and cook until browned.  Pour the broth over the meat and leeks, and bring the mixture to a boil.  Reduce it to a simmer, and stir in the molasses, brown sugar substitute, vinegar, ginger, hot pepper, garlic and black pepper.  Simmer the stew for 30 minutes or so,until the meat is somewhat tender.

After 30 minutes, add the diced sweet potatoes and bell peppers, and simmer, covered, for 30 to 40 minutes, until the potatoes are cooked.
SERVES 6.

This is an adaptation of a recipe from the King Arthur Flour website.  To see the original recipe, and the recipe for Scallion Pancakes that they recommend serving with the stew, click on the following link.   http://www.kingarthurflour.com/recipes/asian-spiced-pork-stew-with-scallion-pancakes-recipe

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CHICKEN AND WHITE BEAN CHILI

1 cup chopped onion

1/2 cup chopped red bell pepper

4 cloves garlic, minced

10 ounces boneless, skinless chicken breast

1 teaspoon chili powder

1 teaspoon dried oregano

1/2 teaspoon dried cilantro leaves

1/2 teaspoon salt

3 cups low sodium chicken broth

2 cans great northern beans

1 1/3 tablespoons all purpose flour

Dice chicken and set aside.  In a large nonstick saucepan over low heat, combine onions and bell pepper; cover and cook, stirring occasionally, until soft.

Add garlic and cook an additional 60 seconds.  Add chicken, chili powder, oregano and salt; raise heat to medium and cook, stirring constantly, until chicken is browned (about 5 minutes.)  Add broth and beans; reduce heat to low and simmer 30 minutes.

In a small bowl, combine 2 tablespoons water with the flour, stirring until smooth; pour into chili and cook, stirring, until slightly thickened, for about 3 minutes.  Serve warm.  SERVES 6

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ROASTED VEGETABLE SOUP

4 quarts leftover roasted vegetables *

4 cups chicken stock

4 cups vegetable stock

4 tablespoons unsalted butter

1 cup minced shallots

1 cup minced leeks, whites only, well rinsed

1 tablespoon minced garlic

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1/2 cup fat free half-and-half

1/4 cup finely grated Parmesan, garnish

*Whenever I roast fresh vegetables, I freeze any leftovers in zip-lock bags and save them to use in this soup.  Roasted vegetables may be used in just about any combinations.  The ones that are best suited for this soup include:

Asparagus

Broccoli

Carrots

Cauliflower

Mushrooms

Squash - yellow or zucchini

In a heavy dutch oven, melt butter over medium-high heat.  When foamy, add the shallots and leeks and cook until tender, about 3 minutes.  Add the garlic and cook until fragrant, about 1 minute.  Add the leftover roasted vegetables and cook, stirring, for 2 minutes.  Add the stock and simmer for about 20 minutes; remove from heat.

With a hand-immersion blender, or in batches in a food processor, puree the soup until smooth.  Adjust the seasoning to taste.  If serving right away, return to medium heat and add the fat-free half-and-half.  Cook, stirring, until the soup is warmed through, about 3 minutes.

Alternately, if serving the soup later, do not add the half-and-half, and allow to cool to room temperature.  Cover and refrigerate.  Before serving, add the cream and warm the soup gently over medium heat, stirring occasionally.

To serve, serve in bowls and sprinkle with Parmesan cheese.  SERVES 4

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TURKEY CHILI

2 pounds ground turkey (85% lean)

nonstick cooking spray

1 green bell pepper, diced

1 large can crushed tomatoes

1 can Rotel tomatoes

1 16-oz can tomato sauce

2 tablespoons beef bullion granules

1 chipotle pepper in adobo sauce, finely chopped

1 can pinto beans

1 can cannelini beans

1 can red kidney beans

1 cup V-8 juice

1 tablespoon chili powder

1 tablespoon cumin

2 bay leaves

1/4 teaspoon ground red pepper

1 tablespoon Worcestershire sauce

1 teaspoon Tabasco sauce

3 tablespoons dehydrated minced onion

1/2 teaspoon dried cilantro leaves

Spray large dutch oven with nonstick spray; crumble and brown ground turkey over medium heat, cooking until meat is no longer pink.  Add bell pepper and continue to cook for 2 or 3 minutes more.

Add Rotel, tomato sauce, bullion granules, chipotle pepper, beans (all cans undrained), V-8 juice, and stir gently to combine.  Add remaining seasonings, plus salt and pepper as desired.  Adjust seasonings to your taste, adding additional red pepper and Tabasco sauce for a hotter chili, or adding additional cumin, or even substituting smoked cumin, for a smokier-flavored chili.  Cover and simmer for 30 minutes.
SERVES 8
SOUTH BEACH DIET FRIENDLY - Phase 1

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WHITE BEAN & SAUSAGE STEW


3 cups (1 pound) white beans - soaked in water overnight
8 cups (2 32-oz containers) chicken or vegetable stock
2 cups water
2 tablespoons cider vinegar
1 pound spicy turkey sausage, sliced
1 1/2 cups onion, diced
1 1/2 cups celery, diced
2 cups sweet potato, diced
1 pound kale, chopped
salt & freshly ground black pepper to taste

Place beans, broth, water and vinegar in a large dutch oven, bring to a simmer and them cook for 50 to 60 minutes, until the beans are soft.  Check often and add extra water if needed.

In a separate pan, saute' the sausage.  Pour off most of the fat and set the sausage aside.  Saute' the the onion and celery until translucent.  Add the sauteed onions, celery, sausage, diced sweet potato and kale to the beans and continue to simmer until the sweet potato is tender, about 30 minutes.

Taste, add salt and pepper if desired.  Serve with a sprinkle of fresh parsley or green onion.

This is an adaptation of a recipe from the King Arthur Flour website.  To see the original recipe, and the necessary steps and ingredients for preparing this to serve in a homemade bread bowl, click on the following link.  http://www.kingarthurflour.com/recipes/white-bean-and-sausage-stew-recipe

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