Eating Lean and Clean 2013 - Recipe #4

Black-Eyed Peas with a Healthy Twist

Prep Time: 5 minutes    Cook Time: 55 minutes    Servings: 6

Ingredients

• 3 Tbsp Olive Oil

• 4 Cloves of Garlic (minced)

• 1/2 Cup diced onions

• 4 Cups  Low Sodium Chicken Broth

• 4 cups Fresh black eyed peas, or frozen, defrosted and drained

• 1 tsp Red Pepper Flakes (optional)

• 1/4 Cup chopped scallions for garnish

Directions for this recipe

1.  In a 3 - 5 quart Dutch oven, over medium heat; add olive oil, garlic and onion. Sauté until translucent.  Then add chicken broth and bring to a boil.

2. Add black-eyed peas, reduce heat and simmer, covered, 30-40 minutes or until tender. ( Add a little water if necessary.  Then add red pepper flakes and let simmer for about 5 - 10 minutes, salt and pepper to taste.

3. Place beans in a serving dish and add chopped scallions for garnish.  Serve over steamed white or brown rice.  

 

Cooking From the Pantry - Bay Scallop Chowder

Cooking from the Pantry - Creamy Bay Scallop Chowder.   I love making soups and chowders, fall season will be here soon and it will be time pull the soup and chowder recipes that will warm your soul with wonderful flavors.

Servings: 8   Prep Time: 10   Cooking Time: 20   Total time: 30 Minutes

 Ingredients

            Star of the Show

• 1 1/2 pounds Bay Scallops

 

From the Pantry

• 2 tbsp Olive Oil
• 2 cup low sodium chicken broth ( divided )
• 1 10 oz can Campbell's Condensed Cream of Shrimp Soup
• 1/4 cup Fairbanks Dry Sherry or Cooking Sherry
• 2 tbsp corned starch
• 1 tbsp Old Bay Seasoning
• 1/2 tsp Nutmeg

      From the Refrigerator

• 1/2 cup Fat Free Milk
• 4 oz Cream Cheese 1/3 less fat (soften)
• 2 tbsp unsalted butter
• 1/2 cup bell peppers - ( red, yellow and green) diced
• 1/2 white onion (diced)
• 2 medium baking potatoes ( diced in small cubes)
• 1/4 cup fresh parsley (chopped)
• Garnish - diced scallions, red & green chili peppers (sliced)

  Utensils and Cookware

• 1 large sauté pan
• 3 - 5 quart soup pot
• cooking spoons and measuring utensils
• Large Soup Tureen and small soup bowls

 Step #1

In large sauté pan, medium high, add olive oil and unsalted butter.  Then add onions and garlic, sauté until tender.  Add bay scallops and sauté until translucent (about 2 - 3 minutes).  Remove from heat and set aside.

Step #2

In 3 - 5 quart soup pot , medium high ( in this order) add 1 3/4 cup chicken broth ( hold back 1/4 cup of broth to combine with corned starch). Then add diced potatoes and let cooked for about 3 - 5 minutes or until the potatoes are fork tender (do not over cook). Now add milk, cream of shrimp soup, and cream cheese.  Blend well,  be careful not to breakup or mash potatoes.  Let simmer for another 2 - 3 minutes.

Step #3

Add sherry, old bay seasoning, and nutmeg. Season with salt and pepper to taste. Then add scallops with garlic and onions to the chowder base. At this time, check for thickness. Combine corned starch and 1/4 cup of chicken broth to make a slurry, then pour the slurry into the chowder. Now add diced bell peppers and fresh chopped parsley and let the chowder simmer for about another 5 to 8 minutes.

Step #4

Serve chowder in soup tureen and garnish with sliced chili peppers and scallops.  Serve with crackers or fresh French bread.  Enjoy