Monday, February 23, 2009

Barley and Yogurt Soup

Serves 8

You’ll Need

· 1 cup barley

· 6 cups chicken broth

· 1 cup onion, chopped

· ¼ teaspoon butter

· 3 Tablespoons fresh mint, or 1Tablespoon dried

· 2 Tablespoons parsley, minced

· Yogurt

Place the barley and the broth in a soup kettle and cook for a few minutes.

Saute the onion in butter until it is golden and transparent.

Add to the soup kettle, together with the mint, parsley, salt and pepper.

Simmer the soup until the barley is soft.

Add a dollop of yogurt to each soup bowl.

Nutrition Facts

Kilocalories: 125
Protein: 6g
Carbohydrate: 2 0g
Fiber: 2 g
Total Fat: 2g
Saturated Fat: 1g
Cholesterol: 3mg
Sodium: 595 mg (to reduce sodium use homemade or low sodium chicken broth)

Thursday, February 12, 2009

Lentil Pate

You’ll Need
  • 1 cup uncooked lentils

  • ½ teaspoon salt

  • 2 ¼ cups water

  • 1 Tablespoon olive oil

  • 6 green onions, sliced

  • 1 garlic clove, minced

  • 1 ½ Tablespoons parsley

  • 1 dash cayenne

  • 1 dash turmeric

  • ¼ cups water, as needed


Combine water, lentils, salt in a pot.

Cook till lentils are soft.

Drain, reserve stock.

Heat oil in skillet and saute onions and garlic till onions are translucent.

Add parsley and spices and cook another minute.

Set aside.

Combine lentils, cooking water & onion mixture in a food processor, adding more water as needed till the mixture reaches a spreadable consistency.

Refrigerate a few hours before serving.

Spread on pita chips, crackers or use as a vegetable dip.

Monday, February 2, 2009

Chicken Corn and Tomato Chowder

You’ll Need:

  • 3 pounds chicken, cut up

  • 1 medium onion, chopped

  • 1 teaspoon poultry seasoning

  • 16 ounce can corn (reserve liquid)

  • 16 ounce can whole tomatoes drained and cut up

  • 1 teaspoon lemon juice

  • Salt

  • Pepper


In a large saucepan, simmer the chicken in 4 cups or water with onion and poultry seasoning for 45 minutes.

Remove chicken and let cool; reserve the broth.

Skim fat from chicken broth.

Remove meat from chicken; discard skin and bones.

Cut meat into bite-size pieces.

In a large non-aluminum saucepan, combine chicken, chicken broth, corn, tomatoes and lemon juice.

Simmer for 30 minutes.

Season with salt and pepper to taste.

Note: This recipe is even better with fresh corn and tomatoes. So when the season is right take advantage of preparing it in that fashion.