What You Need:

1 onion, diced
1 C of white rice
1 2/3 C of chicken broth
1 lb. chicken breasts
1 red bell pepper, cored, seeded and sliced
1 1/3 C of milk
4 garlic cloves, minced
1/2 t cayenne pepper
1/2 t of salt
6 T of creamy peanut butter
4 tomatoes, diced
1 sweet potato, cut into cubes
1 (5 oz.) pkg. frozen spinach

How to Make It:

Spray the inside and the underneath of the lid of a cast iron Dutch oven well with cooking spray.
Preheat oven to 450 degrees.
Spread the onions over the bottom of the pan.
Place the rice into the pan and pour the broth over the rice.
Stir to coat the rice and then spread into an even layer.
Lay the chicken over the rice and top the chicken with the bell pepper slices.
Pour the milk into a small mixing bowl.
Whisk in the garlic, cayenne and salt.
Ad the peanut butter and stir until the peanut butter dissolves.
Pour the mixture over the top of the chicken and peppers.
Layer in the tomatoes, then the potatoes and top with spinach.
Cover and bake 45 minutes or until the chicken is cooked through.

Makes 4 servings

There are many variations to this recipe.  Instead of using regular milk use coconut milk and substitute red pepper flakes for the cayenne pepper.  Instead of adding rice use an extra sweet potato or sliced white potato.  You can also add tiny shrimp along with the chicken for an extra addition.

Preparation Time:  approximately 15 minutes
Baking Time:  approximately 45 minutes
Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)
Calories 426; Fat 15g; Carbohydrates 33g; Cholesterol 39 mg; Sodium 626 mg; Protein 27g;
Fiber 9g

Ingredients:

2 tbsp unsalted butter
1 cup celery leaves, chopped
1 small onion, chopped
½ cup fresh parsley, chopped with tough stems removed
1 cup of peeled and diced potato
3 cups vegetable or chicken stock
½ cup dill sprigs, tough stems removed

Instructions:

Place the butter in a microwave-safe large dish and microwave uncovered for about 2 minutes on full power. Add the celery leaves, onion and potato and combine well. Microwave for a further three minutes.

Add 2 cups of stock, stir well and cover. Microwave for about 6 minutes on full power.

Pour the soup into a food processor or blender, add the herbs (dill and parsley) and purée briefly. Transfer back into the microwave-safe dish, stir in the remaining stock, cover and microwave for a further 3 minutes. Stir well and serve immediately. Makes 2 servings.

(ARA) – No matter what the season, people frequently turn to a comforting bowl of soup for lunch or dinner. What surprises many is how easy it can be to make sensational homemade soups. Whether serving soup as part of an entertaining menu or an easy weeknight meal, making soup from scratch does not have to require hours in the kitchen. Read more »

Stew: Not Just another Hearty Soup (Recipe after the article)

When it comes to warming up, not only our bodies but our kitchens, stews are at the top of the list. Just the smell of a simmering stew spells comfort and warmth. Soups can also give us this warm feeling, but be not confused – soups and stews are very different. Both are generally cooked on top of the stove or in a crock pot and both can contain meat and vegetables, but their liquid bases are different in many ways. Read more »

Ingredients:
3 medium carrots, chopped
1 large parsnip, chopped
1 large potato, chopped
1 large turnip, chopped
1 onion, chopped
2 tbsp sunflower oil
2 tbsp butter
6 cups water
1 ¼ cups milk
1 piece fresh root ginger, peeled and grated
Salt and ground black pepper
3 tbsp natural yogurt
2 tbsp fresh dill, finely chopped
Splash of lemon juice

Instructions:

Place the chopped vegetables, carrots, onion, potato, parsnip and turnip, into a large saucepan with the sunflower oil and butter. Sauté for a few minutes, then cover and sweat the vegetables for about 15 minutes on very low heat. Shake the pan occasionally to prevent the vegetables from sticking to the pan.

Pour in the water and bring to a boil. Season with salt and pepper. Cover again and simmer for about 20 minutes or until all the vegetables are tender. Strain the vegetables, but reserve the liquid. Place the vegetables and ginger into a food processor or blender and purée until smooth. Return the mixture to the saucepan, add the milk and stir constantly while reheating the soup on a low heat. Take off the heat and season well. Stir in the yogurt, lemon juice and dill.

If the soup needs reheating, don’t allow it to boil as the soup might curdle.

Serve immediately with nice crusty bread.  Serves 6.

Ingredients:

2 lbs stew meat
3 tbsp olive oil
1 cup onion, sliced
1/2 cup yellow pepper, chopped
1 large clove garlic, finely minced
2 cup stock (preferably beef)
1/2 tsp salt
1/8 tsp pepper
1 can (8 oz.) chopped tomatoes
1 can (4 oz.) mushrooms
1/3 cup barbecue sauce
3 tbsp cornstarch
1/4 cup cold water

Instructions:

In frying pan sauté sliced onion, pepper, garlic and meat in olive oil. Add stock, salt and pepper, tomatoes, mushrooms and barbecue sauce and cook for a few minutes. Place in slow cooker and cook on low heat for about 8-10 hours. Just before serving, mix cold water and cornstarch in a little bowl and add to the stew to thicken.

Serve with hot brown rice.

Ingredients:

6 cups chicken stock
1 1/2 teaspoons salt
4 cups pumpkin puree
1 teaspoon chopped fresh parsley
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
1 clove garlic, minced
1/2 cup heavy whipping cream
5 whole black peppercorns

Instructions:

Bring chicken stock, pumpkin, onion, thyme, garlic and peppercorns to a boil,
stirring well. Reduce heat and allow to simmer for 30 minutes. Puree using
food processor or your blender, easier if you work in small batches. Put back
on the stove and bring the pureed soup to a boil again. Reduce heat and allow
to simmer for 30 minutes. Slowly stir in heavy cream. Serve garnished with
your choice of garnish, fresh parsley works nicely.

1 ½ cups onions, chopped
3 tbsp olive oil
8 large garlic cloves, chopped
2 19oz cans red kidney beans
2 19 oz cans black beans
1 red pepper, cut in chunks
1 green pepper, cut in chunks
1 15 oz can tomato sauce
1 6oz can tomato paste
¼ cup taco seasoning
1 tsp dried basil
½ tsp dried oregano
½ tsp dried thyme
3 cups vegetable broth
Salt and pepper to taste

Heat the olive oil in a skillet. Add garlic and onions and sauté until onions are translucent. Add peppers and beans, taco seasoning and spices. Sauté for a further few minutes, then add tomato sauce, tomato paste and vegetable broth. Mix well.

Simmer until the chili mixture thickens, approximately 45 minutes. Season with pepper and salt and serve with grated cheese and tortilla chips.