Mulligatawny Soup

8  servings

  • 2 T. butter (1/4 stick)
  • ½ cup chopped onion
  • 4 t. curry powder
  • 2 small green apples, peeled, cored and chopped
  • ½ cup diced carrot
  • ½ cup diced celery
  • ½ cup diced green pepper
  • 1/3 cup all purpose flour
  • 3 ½ cups chicken stock or canned low-salt broth
  • 1 16 oz. can diced tomatoes
  • 1/3 cup long-grain white rice
  • 2 t. fresh lemon juice1
  • 1 ½ t. sugar
  • 4 whole cloves
  • ½ cup whipping cream
  • 2 boneless, skinless chicken breast halves, diced
  • 3 T. chopped fresh parsley

Melt butter in heavy large saucepan over medium heat.  Add onion and curry and sauté until onion is tender, about 5 minutes.  Mix in apples, carrot, celery and bell pepper and sauté 5 minutes.  Mix in flour.  Stir 1 minute.  Gradually mix in stock, then tomatoes with their juices, rice, lemon juice, sugar and cloves.  Bring to boil, stirring frequently.  Reduce heat and simmer 15 minutes.  Add cream and chicken and simmer 10 minutes.  Ladle soup into bowls.  Sprinkle with parsley and serve.

Moroccan Chick Pea Stew

Cooking Light

  • 2 tsp. olive oil
  • 1 cup  yellow onion, diced
  • 1 cup carrot, diced
  • 2 cloves garlic, minced
  • 1 jalopeno pepper, minced
  • 1 ½ cups Yukon gold potatoes, peeled and cubed
  • 2 tsp ground cumin
  • 1 tsp chili powder
  • ½ tsp tumeric
  • 1/8 tsp salt
  • 1 28 oz. can diced tomatoes, undrained
  • 1 15 oz can chickpeas, rinsed and drained
  • 1 14 oz can broth
  • 3 cups hot, cooked brown rice (or couscous)
  • ½ cup plain yogurt
  • chopped cilantro, for garnish

1.  Heat oil in large saucepan over medium heat.  Add onion, carrot, garlic and jalopeno, sauté 6 minutes, until tender.
2. Stir in potatoe and next 6 ingredients (through broth).  Bring to boil, cover, reduce heat, simmer 15 minutes or until potatoe is tender.
3. Serve, over rice or couscous.  Top with yogurt cilantro.

Serves 6

Cal. 251.  Fat 3.8g   Fiber: 6.8 g,

Lentil and Brown Rice Soup

Evie  Davis

  • 5 cups chicken broth, or more
  • 3 cups water, or more
  • 1 cup lentils
  • 1 cup long grain brown rice
  • 1 35 oz. Can tomatoes, chopped (save the juice)
  • 3 carrots, cut crosswise into thin slices
  • 1 large onion, chopped
  • 1 cup celery, thinly sliced
  • 3 large cloves garlic, minced
  • ½ t. EACH of basil, oregano, thyme
  • 1 bay leaf
  • ½ cup fresh parsley
  • 2 T. cider vinegar
  • salt and pepper

In large, heavy saucepan, combine the broth, water, tomatoes, tomato juice, carrots, onion, celery, garlic, basil, oregano, thyme and bay leaf.  Bring to boil.  Reduce head, cover pan and simmer for 10 minutes.  Add rice and lentils.  Cover, stirring occasionally and simmer for 40 minutes or until rice and lentils are tender.  Remove and discard bay leaf.

Stir in parsley, vinegar, salt and pepper.  If necessary, thin soup with additional hot broth or water.

Soup is at its best when refrigerated overnight.

Black Beans with Turkey and Rice

Jane Brody

  • 1 T. vegetable oil
  • ½ lb. ground turkey (we usually use 1 lb.)
  • 1 cup chopped onion (1 large)
  • 1 cup chopped sweet green pepper (2 small)
  • 2 cloves garlic, peeled and minced
  • 1 T. fresh lemon juice
  • 1 T. Dijon-style mustard
  • 1 t. chili powder
  • 2 T. soy sauce
  • 1 cup (8 oz.) tomato sauce
  • 2 to 3 cups cooked black beans (we usually use 2 cans)
  • 3 cups hot cooked brown rice (we usually use white rice)

In a large skilled, preferable one with a nonstick surface, heat the oil over medium heat, add the turkey, and cook the turkey for about 5 minutes, breaking up the clumps of meat into small pieces.

Add the onion, green pepper, and garlic, and sauté the vegetables for 5 minutes or until they are softened.

In a small bowl, whisk together the lemon juice, mustard, chili powder, soy sauce, and tomato sauce, stirring the ingredients until they are smooth.  Add this to the turkey mixture, combining the ingredients well.

Stir in the beans, and cook the mixture over medium-low heat for 20 minutes.  Serve the black beans and turkey over the hot cooked rice.

Leftover Steak and Rice Dish

From an old Utopia Beach Club cookbook.  Perfect week night quickie.

  • 2/3 uncooked rice
  • 2 t. oil
  • 1 t. salt
  • 1 ½ cups boiling water
  • 1-2 beef bouillon cubes
  • 2 t. soy sauce
  • 1 medium onion, chopped
  • 2 stalks celery, sliced
  • 1 green pepper, chopped (optional)
  • 1 cup leftover steak, pork etc.. cut into small pieces
  •  nature seasons salt to taste

cook rice in hot oil until golden.  Add salt, water bouillon, soy sauce.  Cook covered for 20 minutes.  Add rest of ingredients and ¼ cup more water if necessary.  (May need to add more soy if adding water).  Season with nature season salt.  Cover tightly and cook 10 minutes more.