CAJUN STEW

We were at the grocery store and my husband picked up some chicken andouille sausage. I made this up tonight and I think it's a winner. You can leave the sausage out, although it's all natural with no additives, no nitrates, and is low fat (just chicken and spices). For myself I would add hot sauce and cayenne, but Herbie doesn't like super spicy foods, so I omitted. Probably better to let people spice on their own anyway.


1 sweet onion, diced
4 celery hearts, diced
2 small green peppers, diced
2 carrots, peeled and diced
SAUTE IN LARGE POT until translucent
ADD
3 cloves chopped garlic, saute
ADD
2 cans petite cut diced tomatoes (get the no salt added if possible), juice and all
either some zatarains cajun seasoning OR, cayenne, paprika, splenda, salt, garlic powder
LET simmer
IN THE MEANTIME, in a large saute pan....
1 package smoked chicken andouille sausage, cut in to 1/4 inch slices and then cut in half (or you could create your own with ground chicken or turkey, chicken stock, and spices
12 oz shrimp, either cooked no tail or uncooked, cut them in 1/3rds
2 chicken breasts, cut in to chunks
SAUTE sausage, add shrimp. Cook until shrimp are translucent, drain. Add to vegetable base
BROWN chicken breast chunks, add to vegetable base.
Let simmer, add 1/4 cup or so of fresh squeezed orange juice.
ADD
2 cans kidney beans, rinsed and drained.
ADD
1 can kidney beans, rinsed, drained, and puree with chicken stock.
ADD as much cut up okra as you like.
LET SIMMER.

TUSCAN WHITE BEAN SOUP

Place the following in a blender or food processor
-2 cans cannellini beans, drained and rinsed
-two cloves garlic
-juice of a lemon
-olive oil
-a little water or chicken stock
-salt
-pepper
-fresh thyme (or you can use sage)
-a little cayenne

Blend until smooth.
Great as an alternative to mozzarella in a caprese salad or sandwich*
-spread toasted bread* with some tuscan white bean dip
-placed two basil leaves on top of the dip
-placed two thin tomato slices on top of the basil
-fresh ground black pepper on the tomato slices
-few crystals of sea salt on the tomato slices
-drizzle some really good balsamic

CURRIED CHICK PEA AND MANGO SOUP

This started out as a side dish and thought it would be nice as a soup, it worked well.
-Saute one onion and three cloves of garlic in a saute pan, add two cans drained and rinsed chickpeas
-add 2 oz fat free plain yogurt with no added sugar, stir
-add curry powder and garlic powder to taste, plus salt and pepper
Let this cook for a little while
In the meantime-
take the flesh of two mangos and throw it in the blender with some chicken stock.
Blend until smooth.
Add mixture to curried chickpeas.
Either eat as a side or throw back in the blender and make a nice creamy curry soup.
If you eat as a soup, serve with a garnish of finely minced mint/cucumber/a little yogurt.

FRESH CORN SALSA/SALAD

This will serve 3-4 hungry people as a topping/salad

-4 ears corn, cleaned, kernels removed (you eat the corn raw)
p1/2 sweet onion, chopped to size of corn kernels
-toss with good balsamic vinegar
-a little pepper
- optional extra virgin olive oil

before serving, chiffonade fresh basil (or just chop) and toss in salad.

We served this over grilled pork tenderloin and it was really yummy. Would be great with fish too.

CORN WITH BRUSCHETTA

-4 ears sweet corn
- spray non stick pan with olive oil spray
- add corn
- add garlic powder

cook through just to heat, or, grill then remove kernels

THEN:
make bruschetta topping

- petite cut diced tomatoes (or fresh)
- minced garlic
- a little balsamic
- fresh or dried chopped basil
-salt
-pepper.

MIX
a little bit of the bruschetta topping in to the corn.EAT....this is really good, filling

BEAN SOUP: VARIETALS

I have to credit my dad for this recipe for making bean soup which he gave me a year ago when I called him back east while I was driving home from work and I needed to make dinner FAST. Very simple, there are a variety of combinations based on what kind of beans you like, spices, herbs, etc... takes about 5 minutes, and the key to the flavor is the anchovy....REALLY.

-2 cans black, pinto, garbanzo, cannellini, OR white beans, okay if they are not rinsed and drained (whatever you like best)
-1 clove garlic
-1 flat fillet of anchovy
-handful of parsley
-handful your choice of herb: cilantro (best with black bean, pinto, or garbanzo), basil (best with cannellini or white) ,or any other herb you like
-a little bit of olive oil
-chicken stock to desired consistency (I start with half a cup)
-spice of choice cumin with black bean or pinto, thyme with cannellini or white beans, curry with garbanzo, etc, etc

Throw all of this in a blender and BLEND AWAY...add salt and pepper to taste and a little more olive oil.
Put in pot and place on stove just to heat.

Add a little more chopped parsley and you are good to GO........

FRENCH POTATO SALAD (CAN ALSO BE MADE WITH BUTTER BEANS IF YOU DON'T EAT POTATOES)

This can be done with butter beans if you do not eat potatoes

-16-20 small red potatoes, boiled or cooked in zip and steam bag (or 2 cans butter beans, rinsed and drained)

Dressing:
-apple cider vinegar
-2 tbsp dijon
-salt
-pepper
-extra virgin olive oil to thicken

Mix together, use as much dressing as needed on potatoes or beans

ADD
- chopped chives
- chopped tarragon
- chopped parsley

UPDATE TO THIS.....if you add a few drops of white truffle oil to this salad it takes it to a whole new place (leave out the tarragon in this case).......would be killer with some grilled pork tenderloin that has been marinated and then crusted some dried wild mushroom dust and dehydrated cherry dust....

CHICKEN CRUNCH SALAD WITH CITRUS CUMIN DRESSING

Threw this together for myself and husband before running out the door to the office this morning.
-grilled chicken breast, cut in to cubes
-can black beans, rinsed and drained
-1/2 red or orange bell pepper
-diced1/2 small jicama, peeled and cut in to matchsticks
-1 apple, peeled and cubed
Dressing (use half for salad):
-juice of one orange
-juice of two small limes
-juice of 1/2 lemon
-1 clove garlic
-1 small shallot
-1 fist parsley
-1 fist cilantro
-1 tbsp dijon (i used the grainy country style)
-extra virgin olive oil to taste/consistency
-cumin to taste
-garlic powder to taste
-salt to taste
-pepper to taste

Blend all ingredients in blender. Toss in to salad. Before eating you could add some shredded cabbage to this.

SUMMER VEGETABLE CHICKEN SALAD

I know a lot of my recipes sound like like they probably taste the same, maybe they do !


Serves 4
-2 grilled chicken breasts, cut in to cubes
-2 tomatoes, seeded and chopped
-4 hearts of palm or artichoke hearts
-1 medium sized bag fresh french green beans (haricots verts) or regular green beans, maybe 8 oz, steamed or cooked for three minutes in microwave then drained

DRESSING (whatever proportions you like...)
-white balsamic vinegar
-2 cloves garlic1 shallot
-6 pitted kalamata olives
-2-3 tbsp grainy dijon mustard
- 1 handful parsley
-1 handful tarragon (if you like tarragon), if not, use basil or omit
-salt
-pepper
-olive oil
BLEND, in blenderMix in salad.

Serve.

ASIAN CHICKEN SALAD

This is an easy, classic asian chicken salad recipe. The original version I made had toasted sesame seeds*. I added jicama to this for some bulk and crunch and it worked well.

-grilled chicken breasts ( if possible marinated in fresh ginger, fresh squeezed orange juice, a hint of light soy sauce, rice vinegar, fresh garlic, and a packet of splenda)
-cut in to small chunks or shredded-snow peas, blanched or steamed in microwave
- 1 yellow pepper, seeded and julienned
- 12 white mushrooms, cleaned and thinly sliced
- 1/2 small jicama, cut in to match stix (optional)

Dressing: use only as much as necessary, save the rest
-2 parts rice wine vinegar
-1 part light soy sauce
-sugar to taste
-juice of 1/2 a lime
-fresh ground pepper
-a little garlic powder-
a little ground ginger
-just a few drops of sesame oil**
-olive oil to dressing consistency
BLEND
Toss salad in dressing. YUM. I promise.
*Not LDL compliant
**Technically not LDL compliant but needed for flavor

CURRIED CHICKEN SALAD

I used to make a curried chicken salad with a dressing based in yogurt/mayo/major greys chutney....experimenting I came up with an alternative recipe and it tastes AMAZING ! The yogurt is minimal. You could probably omit the yogurt but it won't be very creamy:

Serves 4
- 2 grilled chicken breasts, cubed
- 1 green apple, cubed
- 3 scallions, chopped
- 6 unsweetened dried cherries, diced
- 3-4 celery hearts, finely chopped
TOSS INGREDIENTS IN BOWL
Dressing:-1 mango, peeled, pit removed, cut in to chunks
-two oz. fat free yogurt WITH NO ADDED SUGAR-Greek style tends to be the best, check your labels
- 1 garlic clove
- 1 packet splenda or 1 tsp sugar
- salt
- pepper
- 2 tbsp or to taste curry powder
- 2 tbsp olive oil

BLEND IN A POWERFUL BLENDER...ADD TO SALAD

LIME CURRY MANGO GARBANZO CHICKEN SALAD

This one came together quickly when I needed to make a fast lunch for work and had some grilled chicken in the fridge

Put all of the following in a container, securely close the lid, and shake

1) cubed grilled chicken breast
2) cubed mango spears
3) 1/2 can drained and rinsed garbanzo beans
4) tsp crumbled feta
5) juice of 1.5 limes
6) curry powder to taste
7) garlic powder to taste
8) sugar to taste
9) a splash of olive oil
10) a sprinkle of sea salt
Again, throw all this in a container, securely close the lid (I have made this mistake before) and shake.

Right before you eat it....
11) add one to two cups of chopped spinach leaves or baby arugula or micro greens or shredded cabbage

Close the container and and shake