Soups & Salads
ENJOYABLE, LIFE-ENHANCING MEDITERRANEAN HARVEST FOR LIFE RECIPES
(Tested Flavorably In Focus Groups)
(Serves 4)
4 skinned and boned chicken breast halves
1 cup Raspberry Vinaigrette, divided for marinade and dressing 4 cups Romaine lettuce
4 cups baby spinach
1 quart (4 cups) strawberries, sliced
2 pears, sliced
1 ripe avocado, peeled and sliced
1/2 small sweet onion, diced
1/2 cup pecan halves
1 tablespoon sesame seeds
Supplies: zipper top freezer bag -- gallon; large bowl; salad tongs; cups for dressing.
Combine chicken and 1/2 cup Raspberry Vinaigrette in a large zip-top freezer bag. Seal, shake and chill 1 hour.
Remove chicken from marinade, discarding marinade.
Grill with grill covered over medium-high heat (350° to 400°) 4 minutes on each side or until done. Let chicken stand 10 minutes; slice.
Place salad greens and next 6 ingredients in a large bowl, and gently toss. Divide mixture evenly between 6 serving plates; top with grilled chicken slices.
Serve with Raspberry Vinaigrette on the side.
(Serves 4)
2 tablespoons extra virgin olive oil
1 large onion, chopped
2 carrots, chopped
2 celery stalks, chopped
3 (14-ounce) cans vegetable broth
1 cup water
1 (15-ounce) can white cannellini beans (drained)
1 (15 ounce) package/can of yellow or green soybeans (wild oats)
1 (15 ounce) can of red kidney beans (drained)
1 small zucchini sliced 1/8 head cabbage cut into chunks
1 teaspoon fresh or dried thyme leaves
1 (14 1/2-ounce) can diced tomatoes
1 garlic clove, minced
1 cup green beans, cut into
1-inch pieces
1 cup small dried whole wheat elbow pasta
1/2 cup chopped broccoli
4 teaspoons chopped Italian parsley (flat) for garnish
Warm the oil in a large saucepan or stockpot over medium-high heat. Add the onion, carrots, and celery and cook until tender but not brown, about 5 minutes. Add the broth, water, cannellini, soybeans and kidney beans, zucchini, cabbage, and thyme. Increase heat to high and bring to a boil. Reduce heat to medium and simmer, partially covered, 15 minutes. Add the tomatoes, garlic, green beans, pasta, and broccoli and cook 8 to 10 minutes more or until all the vegetables are tender. Serve sprinkled with fresh parsley for garnish.
(Serves 4-6)
2 cups fresh blueberries or frozen blueberries
2 cups water
1/3 cup honey (or sugar)
1 tablespoon brown sugar
1 cinnamon stick OR ¼ teaspoon cinnamon
Juice of 1 lemon
2 cups plain yogurt
1 cup apple juice
Plain yogurt for garnish
Supplies: sauce pan, sieve, wisk, bowl for blueberry pulp, bowl for liquid, food processor.
Reserve a few berries for garnishing. Place remaining berries, water, honey, cinnamon stick, and lemon juice in a saucepan. Simmer, uncovered, for 15 minutes. Drain through a sieve, catching liquid. Chill sieved liquid. Allow cooked blueberries to cool and pulse in a food processor until chunky consistency. Just before serving, whisk into liquid the yogurt, processed blueberries and apple juice. IF desired, garnish each serving with a spoonful of additional plain yogurt and blueberries.
(Serves 4-6)
2 tablespoons extra virgin olive oil
1 onion, chopped
3 cups 1/2 -- inch chunks fresh sweet potatoes, peeled, or 3 (15 oz) cans sweet potatoes, drained
2 cups vegetable broth
1 teaspoon dried thyme leaves
1/8 teaspoon cayenne
1 cup low fat or soy milk
Pepper to taste
In large pot, saute onion until tender, about 4 minutes. Add sweet potatoes and broth and bring to boil. Reduce heat and simmer, covered, 15 minutes or until potatoes are tender.
Pour mixture into food processor and blend until smooth; return to pot. Add thyme, cayenne and milk and keep warm. Season to taste.
