The Best Black Bean Soup (Seattle Times)

 INGREDIENTS:

1 small (7 ounce) can chipotle chilies in adobo

2 tablespoons olive oil

2 carrots, peeled and chopped

2 onions, peeled and chopped

4 garlic cloves, minced

1 cup red wine

2 Jalapeno peppers, seeded and chopped

1 pound dried black beans

2 quarts mild vegetable of chicken stock

1 tablespoon oregano, preferably Mexican

2 bay leaves

1 tablespoon kosher salt

1 teaspoon ground black pepper

red wine vinegar, to taste

 Sour cream or Mexican cream for garnish (optional)

Whole cilantro leaves for garnish, optional

For pickled onions

1 small red onion, peeled and thinly sliced

freshly squeezed juice of two limes

Salt

DIRECTIONS:

Empty the can of chilies into a blender or food processor, Puree until smooth. Scrape into a container and set side.

In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.

Pour in wine and let simmer until pan is almost dry and vegetables are coated. add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle puree in the center. let fry for a minute and the stir together with the vegetables.

Add beans, stock, oregano and bay leaves. Stir, bringing to a boil and let boil 10 to 15 minutes. Reduce the heat ao a simmer and cook, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooing until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until the beans are soft.

Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.

Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without pureeing. If soup seems thin, use an immersion blender or blender to puree a small amount of the beans u until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.

Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and abs of chipotle puree.

Serve in deep bowls, garnishing each serving with a dollop of sour cream, a scattering of pickled onions and a flurry of cilantro leave if you like.

Cuban Arroz Con Pollo (Better Homes & Gardens)

INGREDIENTS:

Non-Stick cooking spray

1 1/2 pounds skinless boneless chicken things

3 cups chopped green sweet peppers (4 medium)

1 1/2 cups chopped roma tomatoes

1 cup of chopped onion

2 tablespoons tomato paste

2 teaspoons ground cumin

2 teaspoons ground paprika

1 tablespoon Anchiote Powder.

1 1/2 teaspoons dried oregano, crushed

1/2 teaspoons garlic powder

3/4 teaspoon ground black pepper

1 (10 ounce) package frozen cooked brown rice OR 2 cups of hot cooked brown rice

1 (10 ounce) package of frozen peas

1 1/2 cups sliced roasted red sweet peppers

1/2 cup sliced pitted green olives

DIRECTIONS:

Coat an extra-large skillet with cooking spray; heat skillet over medium-high heat. Cook chicken, half at a time if necessary, in hot skillet until brown. Set aside.

In a 4 quart slow cooker combine sweet peppers, tomatoes, onion, tomato paste, cumin, paprika, oregano, garlic powder, salt and black pepper. Top with chicken.

Cover and cook on low-heat setting for 7-8 hours or on high-heat setting for 3 to 4 hours.

If using high-heat setting, turn down to low heat setting. If using frozen rice, prepare according to package directions. Stir cooked rice, peas, roasted peppers, and olives into mixture in cooker. Cover and cook about 15 minutes more or until heated through.

 

Trader Joes Latin Black Bean Soup

Ingredients

• 1 medium yellow onion, peeled and chopped (or use 1 1/2 cups TJ’s Freshly Diced Onion)
• 1 clove crushed garlic, or 1 cube frozen Crushed Garlic
• 2 Tbsp extra virgin olive oil
• 1 tsp ground cumin
• 2 (15-oz) cans black beans (do not drain)
• 1 cup (half a jar) of your favorite salsa, such as Trader Joe’s Chunky Salsa
• 2 Tbsp lime juice (juice of 1 lime)
• Plain yogurt or sour cream (optional)

Instructions

1. In a medium pot, add the olive oil and sauté the onions until they are soft and translucent.
2. Add cumin and garlic, sautéing for an additional minute.
3. Pour in black beans (including juices), salsa, and lime juice. Stir to combine and bring to a simmer. Simmer covered for 20 minutes.
4. When serving the soup, top with a dollop of yogurt or sour cream.

Notes

If you’re on a sodium-restricted diet, make sure you check the label, as most canned beans tend to be already seasoned with some salt. You can either use no-added-salt canned beans, or you can drain and rinse beans, replacing the liquid with low-sodium broth.

If you prefer a smoother soup, puree one of the cans of beans (often I make a double batch of this soup and puree 2 of the cans).  You can also let it simmer longer and get very thick for a terrific bean dip or burrito filling!  

This soup is even better the next day (make extra for leftovers) and it freezes well. 

Chicken Parmesan Casserole

INGREDIENTS:

8 ounces of whole wheat rotini

4 Tablespoons extra-virgin olive oil, divided

1 cup chopped onion

1 (28 ounce) can of no-salt-added tomatoes

1 teaspoon garlic powder

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon crushed red pepper

2 cups shredded cooked chicken

1 cup mozzarella cheese

1/2 cup panko breadcrumbs

1/4 cup grated Parmesan cheese

2 Tablespoons chopped parsley

DIRECTIONS:

Preheat ove to 400 degrees

Lightly coat an 8 inch-square baking dish with cooking spray.

Bring a large saucepan of water to a boil. add the rotini and cook accordingly to package directions. Drain

Meanwhile, heat 2 tablespoons oil in a large skillet over medium heat. Add the onion and cook, stirring until starting to soften, about 3 minutes. Add tomatoes, garlic powder, basil, oregano, salt and crushed red pepper; bring to a simmer. Cook, stirring, until thickened, about 5 minutes. Stir in the chicken and the cooked rotini. Transfer to the prepared baking dish and top with mozzarella.

Stir panko, Parmesan, parsley and the remaining 2 tablespoons of olive oil in a small bowl. Sprinkle over the casserole. Bake until hot and the topping is golden, 25-30 minutes.

Nutrition: 1 cup is 442 calories

Garlic-Ginger Pork Lettuce Wraps

 INGREDIENTS:

1/4 cup of low sodium soy sauce

2 Tablespoons packed brown sugar

2 Tablespoons of sherry or apple juice

1 Tablespoon of minced garlic

2 teaspoons grated fresh ginger

2.5 pound boneless pork loin chops, trimmed and cut into 1-inch cubes

1 cup of chopped onion

1 8 ounce can of water chestnuts, drained and finely chopped

2 Teaspoons of chili garlic sauce

1 large head of butter lettuce, cored and separated into leaves.

toppings such as shredded carrots, sliced radishes, chopped peanuts, sliced green onions and/or chopped fresh cilantro.

DIRECTIONS:

Step 1

In a small bowl stir together soy sauce, brown sugar, sherry, garlic, ginger and chili garlic sauce. Set aside. Prepare as directed using the desired cooker below:

FAST 6 minute cook time:

For a 6 qt electric pressure cooker use the saute setting to cook pork in hot oil, in batches if necessary, for four minutes or until lightly browned. Add onion and water chestnuts. Pour soy sauce mixture over port mixture. Lock the lid in place. Set an electric cooker on high to cook for 6 minutes. For stove top cookers, bring up to pressure over medium-high heat; red heat enough to maintain steady pressure. Cook for 6 minutes. Remove from heat, for both models, quickly release pressure. Open lid carefully. Using a slotted spoon, divide pork among lettuce leaves. Add desired toppings.

SLOW 4 Hour low or 2 hour high cook time:

In an extra-large skillet cook pork in hot oil over medium-high heat in batches if necessary, 4 minutes or until lightly browned. Transfer to a 3 or 4 quart slow cooker. add onion and water chestnuts. Pour soy sauce mixture over pork mixture in cooker. Cover and cook on low for 4 hours or high for 2 hours until pork is tender. Using a slotted spoon, divide pork among lettuce leaves. Add desired toppings.