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.
(Makes 8 servings)
1 - 1/2 fresh Limes, juiced
2 fresh, just ripe Mangoes
1 can, Black Beans, drained and rinsed
3 small ears of sweet corn, uncooked
1 teaspoon chopped sweet onion
2 tbsp. fresh Cilantro leaves
8 servings fresh torn Romaine leaves - 16 leaves (optional)
Squeeze the Limes with a citrus juicer and place in a large bowl. Remove skin from two mangoes and cut fruit into small pieces, about 1 inch in size. Stir to coat mangoes with lime juice. In a medium size bowl, using a sharp knife, shave fresh sweet corn cobs to remove kernals. Place cut corn into large bowl with mangoes. Add drained and rinsed black beans, chopped onions and mix all until blended. Add the Cilantro and lightly mix. Cover and regrigerate for 1/2 hour before serving. Serve over be of Romaine leaves.
