Monthly Archives: October 2012

Chunky Turkey and Rice Soup

Cook Time: 30 minutes

Total Time: 30 minutes


2 tsp olive oil

1 large onion finely chopped

1 large stalk celery, halved lengthwise, then sliced

2 medium carrots, sliced

2 tsp salt-free poultry seasoning

4 cups fat-free, low-sodium chicken broth

1 14.5 ounce can crushed tomatoes

1/2 cup uncooked long grain rice

2 cups cooked white-meat turkey, torn into chunks


Heat oil on medium heat in a Dutch oven or soup pot. Add onions, celery, and carrots and sauté until onions are softened. Stir in seasoning and cook for 1 minute until fragrant. Add broth and crushed tomatoes, followed by rice. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, or until rice is tender. Stir in turkey and cook for 2 minutes more, until turkey is hot.

Serves 6-8

Per Serving: Calories 141, Calories from Fat 30, Total Fat 3.3g (sat 0.7g), Cholesterol 32mg, Sodium 517mg, Carbohydrate 11.1mg, Fiber 2.8g, Protein 16.6g



Baked beans crock pot recipe

Homemade Baked Beans Recipe

This is my favorite since I love the sweetness of the honey and molasses mixed with a punch of mustard.

•1.5 lbs (3 cups) dried small white beans, or navy beans
•2.5 cups chicken broth
•1 tablespoon salt
•1 (6 ounce) can tomato paste
•1/2 cup honey
•1/2 cup molasses
•2 tablespoons dried mustard
•Optional: 2 garlic cloves, minced
•Optional: sautéed chopped onion

1. Soak navy beans overnight. I’ve soaked longer — up to 12 hours — for even softer baked beans. See How to Soak and Cook Dried Beans for lots of background info on why you’ve gotta soak your beans.

2. Drain beans and rinse off. Put beans into Crock Pot or slow cooker.
3. Add all the ingredients from your preferred baked beans recipe.
4. Stir all ingredients together.
5. Cover Crock Pot and cook 6-7 hours on high, or 10-12 hours on low. These slow cooking times are approximate, so cook until the beans are soft and the sauce is rich. Add water to the Crock Pot, if needed.

Eyeball Warning: If you like your eyeballs, then do yourself a solid and refrain from opening the lid during the early hours of cooking. Dried mustard is volatile stuff, and the fumes will burn your pupils if you dare peep into the pot.
6. Serve on toast for breakfast, with scrambled eggs for lunch, or as a side dish with dinner. Enjoy!


Chocolate Coconut pudding

1 14-ounce can of coconut milk (lite is fine), divided
3 tablespoons sugar
scant 1/4 teaspoon salt
1/4 cup arrowroot powder, sifted
1 teaspoon raz el hanout spice blend or curry powder, (optional)
3 tablespoons alkalized dutch-cocoa powder, sifted
1 3.5-ounce bar semi-sweet chocolate, chopped
1 teaspoons vanilla extract
1/4 cup coconut flakes, toasted in a dry skillet

Shake the can of coconut milk vigorously for a few seconds. In a heavy saucepan bring 1 1/4 cups of the coconut milk, sugar, and the salt (just) to a simmer over low heat.

While that is heating, in a seperate bowl whisk together the remaining coconut milk, arrowroot powder, spice blend (or curry powder), and cocoa powder. It should look like a chocolate frosting.

When the coconut milk and sugar mixture has started simmering take about 1/4 cup of it and whisk it little by little into the arrowroot mixture, creating a slurry. Turn down the heat to the very lowest setting. Now drizzle the arrowroot slurry mixture into the simmering pan of coconut milk whisking vigorously all the while. Keep whisking until the pudding comes back up barely to a simmer and thickens up a bit, about a minute.

Remove the saucepan from heat, continue whisking while it is cooling for about a minute. Now whisk in the chocolate and vanilla. Keep stirring until the pudding is smooth. Place in a refrigerator to chill thoroughly. To prevent a skin from forming press plastic up against the surface of the pudding. Serve dusted with the coconut flakes and a tiny pinch of spices (orcurry powder).

Serves four.