Latin Chicken And Rice Soup

Fight the flu with chicken soup!

Brown rice is the entire grain with only the outer husk removed. With the whole grain intact, you get more nutritious fiber than you would from the white, stripped-down version. You also get a nuttier, chewier texture.

Serves: 6
Prep: 20 min
Cook: 47 min
Total: 1 hr 7 min

Ingredients

1/2 cup brown rice
1 pound trimmed boneless, skinless chicken breast halves, cut into 1" chunks
1 tablespoon chili powder
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons olive oil
2 large onions, halved and cut into thick slices
4 cloves garlic, minced
5 cups chicken broth
4 large carrots, cut into thick slices
1 can (15 1/2 ounces) chickpeas, rinsed and drained
1 ripe avocado, halved, pitted, peeled, and cut into chunks
2 teaspoons grated lime peel
1/4 cup lime juice

Directions
1. In a heavy medium saucepan, cook the rice according to package directions. Remove from the heat and set aside, covered.

2. Meanwhile, in a medium bowl, mix the chicken, 1 1/2 teaspoons of the chili powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover and set aside.

3. Heat the oil in a Dutch oven over medium-high heat. Add the onions and garlic and cook, stirring often, for 8 minutes, or until tender and light golden. Stir in the remaining 1 1/2 teaspoons chili powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring, for 1 minute.

4. Add the broth, carrots, and 2 cups water. Cover and bring to a boil. Reduce the heat to medium and simmer, covered, for 5 minutes, or until the carrots are tender.

5. Add the chickpeas and chicken. Lower the heat, cover, and simmer, stirring once or twice, for 8 minutes, or until the chicken is no longer pink. Stir in the rice, cover, and cook for 2 minutes longer.

6. Remove from the heat and stir in the avocado, lime peel, and lime juice. Serve immediately.

Recipe Tips
You can cook the rice a day or so ahead. If not serving the soup right away, or if you're freezing it, leave out the avocado, lime peel, and lime juice. Add these ingredients right before serving so their flavors remain fresh

Nutritional Facts per serving
Calories    381.6 cal
Fat    12.7 g
Saturated fat    1.8
Cholesterol    43.9 mg
Sodium    1275.7 mg
Carbohydrates    42.9 g
Total sugars    4.8 g
Dietary fiber    8.8 g
Protein    25 g

Cauliflower and Mushroom Soup

Small ingredients list, big taste.

Serves: 6
Prep: 10 min
Cook: 35 min
Total: 45 min

Ingredients

4 tbsp extra virgin olive oil
5 cups water or broth
1/2 lb sliced assorted fresh mushrooms
4 thin leeks, white and pale green parts, sliced
2 lb cauliflower, cut into florets
1/4 cup finely grated Parmesan

Directions
1. Heat 2 tbsp oil in pot over medium-high heat. Add mushrooms and cook, stirring occasionally, until golden brown, 8 minutes. Transfer to bowl.

2. Add 1 tbsp oil to pot and cook leeks, stirring, 2 minutes. Stir in cauliflower and 5 cups water. Simmer 20 minutes.

3. Puree in blender (in batches) until smooth. Return soup to pot with mushrooms and Parmesan. Season to taste. Bring just to a simmer.

4. Ladle soup into bowls and drizzle evenly with 1 tbsp oil.

Nutritional Facts per serving
Calories 134.1 cal
Fat 10.6 g
Saturated Fat 2 g
Cholesterol 2.9 mg
Sodium 80.7 mg
Carbohydrates 7.3 g
Total Sugars 2.7 g
Dietary Fiber 1.9 g
Protein 3.9 g

Quince, Leek, and Potato Soup

Chef Edward Lee's exclusive recipe.

By Edward Lee

5 tablespoons vegetable oil, divided
2 cups leeks, white part only, chopped and washed
2 cups quinces, peeled and chopped (reserve peels in cold water)
4 cups 'Yukon Gold' potatoes, peeled and diced
3 cups vegetable stock
1 bay leaf
3 cloves
2 teaspoons salt
1/8 teaspoon pepper
1/2 cup heavy cream
1 whole nutmeg
2 slices bread, diced in small cubes

1. In a large saucepan, heat 2 tablespoons of the vegetable oil over high heat. Add the leeks and cook for 2 minutes or until soft. Add the quinces and cook for 2 minutes. Add the potatoes, stock, bay leaf, cloves, salt, and pepper. Bring to a boil and lower heat to simmer. Cook for 15 to 20 minutes or until everything is tender.

2. Blend the soup in a blender or with an immersion blender until smooth. Put the soup back into a pot and add the heavy cream and six to eight swipes of grated nutmeg. If the soup is too thick, add a little water to thin it out. Heat the soup gently just to a simmer. Taste and adjust seasoning with salt and pepper. Turn off heat and keep warm.

3. Dry the reserved quince peels on some paper toweling. Slice into very thin strips with a sharp knife. Set aside. In a small skillet, heat the remaining 3 tablespoons vegetable oil on high heat. Once the oil is hot, carefully drop the quince skin into the oil. It should sizzle and fry immediately. Carefully remove and drain on a paper-towel-lined plate. Season with a little salt. Lower the heat to medium and add the bread cubes to the skillet. Fry the croutons, turning the cubes to evenly brown. Remove and drain on paper towels. Season with salt and pepper.

4. Ladle the soup into warm bowls and garnish with the croutons and fried quince skin.

Originally Published in Organic Gardening Magazine, December/January 2014.

Chicken Sausage Minestrone

Serves: 6

Prep: 15min
Cook: 35min
Total: 50min

Ingredients

1 tablespoon organic extra virgin olive oil
2 links sweet low-fat Italian chicken or turkey sausage, thinly sliced
1 medium zucchini, thinly sliced
2 cloves garlic, minced
1 rib celery, diced
2 cups no-salt-added tomato sauce
1 box (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 can (15 ounces) no-salt-added cannellini beans, rinsed and drained
8 cups (2 quarts) reduced-sodium chicken broth
2 cups low-carb elbow pasta
grated Parmesan cheese

Directions

1. Heat the oil in a large soup pot over medium-high heat. Add the sausage and cook, stirring, for 4 minutes or until lightly browned.

2. Add the zucchini, celery, and garlic and cook for 4 minutes or until just tender. Add the tomato sauce, spinach, beans, and broth.

3. Bring to a boil over high heat, reduce the heat to medium, and simmer for 10 minutes. Stir in the pasta.

4. Reduce the heat to low and simmer for 15 to 20 minutes or until the pasta is tender. Serve sprinkled with Parmesan.

Nutritional Facts per serving

Calories             340.8 cal
Fat       9 g
Saturated fat       1.3 g
Cholesterol      17.4 mg
Sodium                324.7 mg
Carbohydrates    47.1 g
Total sugars         6 g
Dietary fiber       5 g
Protein       20.4 g

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