Collard Greens

Since we started receiving our organic food delivery last week, I've been challenged to find recipes that I never thought to search for. I've never cooked collard greens. They are a leafy-green, with a different texture than that of spinach or kale. All the recipes I saw said to take off the stems, so I wanted a recipe that was relatively simple and not time consuming so that I could see if I like to eat collard greens.

I found out that I actually do! I wasn't sure about the vinegar in this recipe, but it actually worked. Sometimes I just have to leave it to the professionals to tell me what to do.

Ham, Collard Greens, and Egg Noodle Bowl

To speed up the preparation of this Southern-style noodle bowl, cook the pasta and broth mixture at the same time. Spice it up with hot pepper sauce, if you wish, and serve it with corn bread.

6 servings (serving size: about 1 1/4 cups)

Ingredients:
3 1/3 cups uncooked wide egg noodles (about 6 ounces)
1 tablespoon butter
2 cups diced reduced-sodium smoked ham (about 11 ounces)
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 teaspoon dried oregano
1/2 teaspoon dried thyme
3 garlic cloves, minced
4 cups sliced collard greens, stems removed
2 tablespoons cider vinegar
3 cups fat-free, less-sodium chicken broth
1/4 teaspoon freshly ground black pepper

Preparation:
Cook noodles according to package directions, omitting salt and fat. Drain.

Melt butter in a large Dutch oven over medium-high heat. Add smoked ham; cook 8 minutes or until lightly browned, stirring frequently. Add chopped onion and next 6 ingredients (through garlic); cook 5 minutes or until vegetables are just tender, stirring frequently. Add collard greens; cook 1 minute, stirring constantly. Stir in vinegar; cook 1 minute. Stir in chicken broth; bring to a boil. Cover, reduce heat, and simmer 12 minutes. Stir in the egg noodles and black pepper, and cook 1 minute or until thoroughly heated.

Nutritional Information:

Calories: 270 (29% from fat)

Fat: 8.8g (sat 2.8g,mono 2.3g,poly 3g)

Protein: 18.8g

Carbohydrate: 29.4g

Fiber: 3.5g

Cholesterol: 76mg

Iron: 2.1mg

Sodium: 999mg

Calcium: 76mg

Hearty (and easy) Veggie Winter Soup

Delicious.  Hubby loves it (and he normally doesn't like straight veggie soups).  Slowcooker recipe.  Need I say more?  Thanks to Mary for this recipe!  I don't know why I waited so long to make this, I should have tried it years ago.  It's delicious!

Vegetable Barley Soup

3 cups water
14 1/2 ounces canned diced tomatoes
10 ounces frozen mixed vegetables
1 medium zucchini, quartered and sliced
2 stalks celery, chopped
2 medium carrots, chopped
1 medium onion, chopped
4 ounces tomato sauce
1/3 cup regular barely
2 each vegetable bouillon cubes or 4 tsp instant chicken bouillon granules
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
dash ground red pepper

In a 3 1/2 or 4 quart electric crocker cooker, combine all ingredients. Cover; cook on low-heat setting for 9 to 11 hours or cook on high-heat setting for 4 1/2 to 5 1/2 hours. Makes 5 side-dish servings.

This stew is delicious and so economical. The rosemary red wine combo is such a a complimentary flavour that adds depth to this simple comfort food. This has become my go to beef stew recipe inspired by Dave Lieberman of the Food Network.

Red Wine Beef Stew with Potatoes and Green Beans

Recipe courtesy Dave Lieberman

Making an amazing stew is a whole lot simpler than most people figure. After you brown up your beef, all you basically have to do is throw a bunch of tasty ingredients in a pot and let it do its thing. Adding green beans at the end of cooking freshens up the stew and their snap is cool. You can make it completely in advance, as far as 2 days ahead of time. Just refrigerate it right in the pot and reheat it over low heat. You?ll have to stir in a cup or so of water because the stew will have thickened up. (Do the water thing if you?re reheating leftover stew too.) I use butter to brown the beef because it adds richness to the stew and makes for a creamier gravy. But you can substitute any type of oil for the butter if you want. Pretty much any decent red wine will do for stew; I like using Burgundy or Cabernet Sauvignon but the basic rule is that as long as you?d be happy drinking what you?re cooking with you?re in good shape.

Ingredients

• 2 pounds beef chuck for stew, cut into 1-inch cubes
• Kosher salt and freshly ground black pepper
• 3 tablespoons butter
• 4 medium carrots, peeled, halved and cut into 1-inch chunks
• 3 small onions, diced
• 2 tablespoons all-purpose flour
• 2 (14 1/2-ounce) cans reduced-sodium beef or chicken broth
• 2 cups dry red wine
• 1 cup canned crushed tomatoes
• 3 sprigs fresh rosemary
• 2 medium russet or Yukon gold potatoes, peeled and cut into 1-inch chunks
• 2 handfuls green beans, ends trimmed

Directions

Season the beef cubes lightly with salt and pepper. Heat 2 tablespoons of the butter in a heavy 6-quart pot over medium heat. As soon as the butter starts to turn brown, add half the beef and raise the heat to high. At first, the beef will give off some liquid, but once that evaporates, the beef will start to brown. Cook, turning the beef cubes on all sides until the pieces are as evenly browned as possible, about 5 or 6 minutes after the water has boiled off. If the pan starts to get too brown at any point, just turn down the heat a little. Scoop the beef into a bowl and brown the rest of the beef the same way using the remaining butter.

Scoop out the second batch of beef, then add the carrots and onions and raise the heat to medium-high. Cook until the onion starts to turn translucent, about 5 minutes. Stir in the flour until it has been worked into the veggies and you can’t see it any more. Pour in the chicken broth, wine, and crushed tomatoes, and toss in the rosemary. Slide the beef back into the pot and bring the liquid to a boil.

Turn down the heat so the liquid is just breaking a gentle simmer. Partially cover the pot and cook 50 minutes. Stir the stew several times while simmering so it cooks evenly and nothing sticks to the bottom.

Stir the potatoes into the stew, cover the pot completely, and cook until the potatoes and beef are tender, stirring occasionally, about another 45 minutes. Add the beans and cook for another 5 minutes until the green beans turn bright green and are cooked through but still have a nice snap to them.

'Tis the season for hearty soups.

I'll be posting a few more soup recipes this month. With the cold weather, especially up in Washington, I had forgotten how warm and soothing a bowl of soup can be.

I made this dish on Christmas Day, and it was gobbled up in no time. I made it again last night and Matt was quite excited! I love the heartiness of the soup, and putting 2 cups through the blender really helps thicken it up. I would certainly reccomend using the whole kielbasa and a whole bag of spinach. It really adds to the flavor and texture of the soup. You can add extra seasoning if you like, but I love it just on its own.

CKS Note - I am not the biggest fan of beans in soup, so I just used 1 can instead of 2 - hence using the entire Kielbasa.

North Woods Bean Soup

Adding turkey kielbasa lends this soup a rich, slow-simmered flavor even though it takes less than 30 minutes to make. Puree a portion of the recipe for a velvety consistency, and stir in fresh spinach after the soup is removed from the heat so it retains its bright color.

Ingredients:
Cooking spray
1 cup baby carrots, halved
1 cup chopped onion
2 garlic cloves, minced
7 ounces turkey kielbasa, halved lengthwise and cut into 1/2-inch pieces
4 cups fat-free, less-sodium chicken broth
1/2 teaspoon dried Italian seasoning
1/2 teaspoon black pepper
2 (15.8-ounce) cans Great Northern beans, drained and rinsed
1 (6-ounce) bag fresh baby spinach leaves

Directions:
Heat a large saucepan coated with cooking spray over medium-high heat. Add carrots, onion, garlic, and kielbasa; sauté 3 minutes, stirring occasionally. Reduce heat to medium; cook 5 minutes. Add the broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes.

Place 2 cups of the soup in a food processor or blender, and process until smooth. Return the pureed mixture to pan. Simmer an additional 5 minutes. Remove soup from heat. Add the spinach, stirring until spinach wilts.

Yield: 5 servings (serving size: about 1 1/2 cups)CALORIES 227 (15% from fat); FAT 3.9g (sat 1.2g,mono 1.3g,poly 1.2g); IRON 3.5mg; CHOLESTEROL 26mg; CALCIUM 112mg; CARBOHYDRATE 30.8g; SODIUM 750mg; PROTEIN 18.1g; FIBER 6.7g

Cooking Light, JANUARY 2002

Home Cooked Goodness

Tonight's dinner was inspired by a pantry clean out. I decided to go through the fridge and cupboards and see what kind of recipe I could throw together that would use up as many items as possible from my overstocked shelves. This recipe was inspired by the Gnocchi, Chicken Stock, Frozen Chicken, and Leftover Celery in my fridge. Gnocchi is a finicky thing. It's difficult to find a recipe for store bought prepackaged Gnocchi that keeps the potato dumplings from getting too dry without using a sauce with a catastrophic calorie count. The solution is soup. While this is definitely no Cooking Light Recipe, it's a good compromise and a little lighter than the normal doughy biscuits that go with the classic version of Chicken and Dumplings. In Rachel Ray's version of this ultimate comfort food, she substitutes gnocchi for the traditional dumplings, and adds a little homeade pesto to the broth for a unique flavor. I think this would be good without the pesto too if you are in a hurry, however, the general consensus was that it definitely added something special and took the recipe up that one extra notch.

Italian Chicken and Dumplings

Prep Time: 20 min

Cook Time: 20 min

Level: Easy

Serves: 4 to 6 servings

If you love Chicken Fricassee, Chicken and Biscuits and Chicken and Dumplings here's a flavorful, Italian take on the classic. Here, basil pesto - a kid favorite, is stirred into the light gravy. For the dumplings, fresh potato gnocchi tossed in lemon butter. WOW!

5 tablespoons extra-virgin olive oil, divided
2 pounds chicken tenderloins, diced into bite-sized pieces
Salt and freshly ground black pepper
4 tablespoons butter, divided
12 large white mushrooms, sliced
1 cup shredded carrots, store bought
4 ribs celery from the heart, very thinly sliced
1 to 2 fresh bay leaves
3 tablespoons all-purpose flour
3 cups chicken stock, divided
1 cup basil leaves
1 clove garlic
A generous handful parsley leaves
A handful pine nuts, lightly toasted
A couple handfuls grated Parmigiano-Reggiano
1 lemon , zested
2 (10 to 12-ounce) packages, fresh gnocchi

Place a large pot of water on to boil for gnocchi.

Heat a pot with 1 tablespoon extra-virgin olive oil, a turn of the pan, over medium-high heat. Add chicken, season with salt and pepper, and lightly brown. Remove to a plate and add another tablespoon of olive oil and 2 tablespoons butter and heat. Add mushrooms, carrots, celery, and bay leaf, season with salt and pepper. Soften 5 minutes, sprinkle in flour and cook 2 minutes. Whisk in 2 1/2 cups stock, slide the chicken back into the pot and simmer to allow sauce to thicken.

Place the remaining 1/2 cup stock in food processor with basil, parsley, garlic, pine nuts and cheese, salt and pepper. Turn processor on and pour in the remaining few tablespoons oil.

Melt 2 tablespoons butter in a skillet over medium heat with the zest of 1 lemon.

Salt cooking water and drop gnocchi in the water, cook until the gnocchi floats, drain and add to the lemon butter and season with salt and pepper, to taste. Toss the gnocchi 2 to 3 minutes in lemon butter until light golden at edges.

Turn heat off chicken and stir in pesto sauce. Serve the chicken in shallow bowls and top with lemon butter dumplings.

A week of new dinners

Last week was ambitious week, we had a new dinner recipe for each night of the week, so here's a few of them.

The first one, Brown Rice Risotto with Lamb, we actually didn't follow the directions - we used beef (from Trader Joes) instead of lamb, chicken broth instead of vegetable juice, rosemary and thyme insted of curry powder... but our substitutions worked out well and the original recipe still looks very tasty.

Brown Rice Risotto with Lamb

Ingredients

• 1 2- to 2-1/2-pound (boneless) lamb shoulder roast
• Nonstick cooking spray
• 2-1/2 cups hot-style vegetable juice
• 1 cup brown rice
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 2 medium carrots, chopped
• 3/4 cup chopped green sweet pepper

1, Trim fat from meat. If necessary, cut meat to fit into a 3-1/2- or 4-quart slow cocker. Coat an unheated large nonstick skillet with nonstick cooking spray. Preheat skillet over medium heat. Cook meat in hot skillet until browned, turning to brown evenly. Drain off fat. In the slow cooker, combine vegetable juice, uncooked brown rice, curry powder, and salt. Top with carrots. Place meat on carrots.
2. Cover and cook on low-heat setting for 8 to 9 hours or on high-heat setting for 4 to 4-1/2 hours.
3. Add the sweet pepper to slow cooker. Cover and let stand for 5 to 10 minutes or until sweet pepper is tender. Makes 8 servings.

From Better Homes and Gardens, http://www.bhg.com/

Crunchy Apple Salsa with Grilled Chicken

Ingredients

Salsa

• 2 cups chopped, cored Gala apples
• 1 Anaheim chili pepper, seeded and chopped
• 1/2 cup chopped onion
• 1/4 cup lime juice
• salt and black pepper

Grilled Chicken

• 1/4 cup dry white wine
• 1/4 cup apple juice
• 1/2 teaspoon grated lime zest
• 1/2 teaspoon salt
• 1/8 teaspoon black pepper
• 2 whole boneless, skinless chicken breasts

To prepare salsa, in a medium bowl combine apples, chili pepper, onion (I used white onion), lime juice and salt and pepper to taste. Cover the salsa mixture and set it aside while preparing chicken. (Salsa can be made ahead, several hours or a day, just refrigerate the salsa).

To prepare the grilled chicken, in a large bowl combine white wine, apple juice, lime zest, salt and pepper. Add the chicken and turn the chicken to coat it on all sides with the mixture. Cover the chicken and refrigerate it for 30 to 40 minutes.

Heat grill. Drain the chicken and discard the chicken marinade. Grill chicken until it is cooked through, serve with salsa and that bottle of wine you opened to make the marinade.

Recipe From the Heart of Washington, I found it in my magazine from the local hospital ... :)

Fried-rice jambalaya

Ingredients

• 2 cups long-grain rice
• 2 teaspoons kosher salt
• 2 tablespoons olive oil
• 1 onion, cut into 1/4-inch dice
• 1 green bell pepper, seeded and cut into 1/4-inch dice
• 2 garlic cloves, minced
• 1/2 pound dry (cooked) chorizo sausage, cut into 1/4-inch slices
• 1/3 cup frozen peas, thawed
• 1 teaspoon paprika
• 1/8 teaspoon freshly ground pepper
• 2 scallions, thinly sliced (optional)

In a large saucepan, combine rice, 3 cups of water, and 1 teaspoon of the salt. Bring to a boil, reduce heat, cover and simmer until all the water is absorbed, about 15 minutes (or depending or your rice's cooking directions). Remove from heat and let sit, covered, 10 minutes.

Meanwhile, heat the oil in a large saute pan over medium heat. Add the onion, bell pepper and garlic and cook until lightly browned, 7 to 8 minutes. Add the sausage, peas, paprika, pepper, remaining salt, and cooked rice. Heat through, 2 to 3 minutes, while stirring. Sprinkle with the scallions, if desired. Serve hot.

We couldn't find cooked chorizo, so we used salami instead, but basically any leftover meat or chicken breast can be thrown as replacement for the chorizo. The recipes serves 4 as in 4 pretty hungry adults, because we had leftovers enough for another dinner a day later.

The recipe is from Real Simple, as is the next one, which we served with the jambalaya.

Rosemary Corn Bread

• 2 8 1/2-ounces boxes corn-bread mix
• 2 eggs, slightly beaten
• 1 8-ounce container plain yogurt
• 2 7-ounce cans whole-kernel corn, drained
• 1 tablespoon dried rosemary leaves

Heat oven to 400 F. Lightly coat a 13-by-9-inch baking pan with cooking spray and set aside. Stir all the ingredients together. Spoon the batter into the pan. Bake 25 minutes or just until golden. Remove to a wire rack to cool, when cool cut into pieces.

This recipe serves 24, so I only made half as much in a square 8-by-8-inch pan. I loved the corn kernels in this bread and may actually have found my first contribution to the Thanksgiving dinners.

And if you aren't hungry now, I don't really know what to tell you ... all yummy dinners, all of them pretty quick to make and the stew simmering for nine hours sure made the kitchen smell nice all day long.

Hearty and Heart Healthy

Yesterday was a dismal dreary day with lots of rain and a freezing cold house with a heater on the fritz. It made for perfect timing to try out this new soup recipe I've been meaning to get to for a couple of weeks now. I got everything started around 4:30 so by the time Don walked in the house around 5:00 he got hit with all of the awesome aromas of the smoky bacon, caramelized onions, roasted chicken, and reduced port broth. Served along side some garlicky lemon steamed broccoli spears and the fresh banana bread I baked that day, this meal really hit the spot. Healthy though it is, do not be fooled. The wild rice in this recipe makes it more filling than you can possibly imagine. And it was a very nice and subtle change to have a chicken soup recipe with a red wine base for once. This is definitely going in the folder of make again recipes. I can't wait to have the leftovers for lunch today. Additionally, I have enough leftover meat from the roast chicken I bought for this that I can use it to make my barbecue chicken pizza recipe again tonight. Hooray for double duty meals!

Chicken and Wild Rice Soup




6 cups water
2 cups uncooked wild rice
3 thick-cut bacon slices, chopped (about 3 ounces)
5 cups thinly sliced red onion (about 1 large)
1/4 cup port or other sweet red wine
6 cups Brown Chicken Stock
3 cups shredded roasted chicken breast (about 1 pound)
2 tablespoons red wine vinegar
1/2 teaspoon salt
1/2 teaspoon black pepper

Bring 6 cups water to a boil in a medium saucepan, and stir in wild rice. Reduce heat; simmer, partially covered, 35 minutes or until rice is tender. Drain and set aside.

Place bacon in an 8-quart stockpot over medium heat. Cook 10 minutes or until bacon begins to crisp, stirring frequently. Add onion; increase heat to medium-high. Cook 10 minutes or until golden brown, stirring frequently. Add port, and simmer 8 minutes or until port evaporates. Add stock; simmer 5 minutes. Stir in rice, chicken, and remaining ingredients, and simmer 5 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1 1/4 cups)

CALORIES 345 (24% from fat); FAT 9.3g (sat 3.1g,mono 3.8g,poly 1.6g); PROTEIN 27.5g; CHOLESTEROL 63mg; CALCIUM 36mg; SODIUM 283mg; FIBER 3.9g; IRON 1.8mg; CARBOHYDRATE 37g

Cooking Light, JANUARY 2003

Potatoe & onion soup

As soon as Cindy mentioned her Iron Chef challenge, I had two thoughts - she has waaaay too much free time ;) and secondly, the much happier one - I can do that and I know exactly what I'm cooking!

Since I'm lucky enough to go through the Swedish school system when home-economics actually included the textbook including lots of quick and easy recipes for two, this recipe is from my home-economics book. About 30 minutes from beginning to end.

Potatoe & Onion Soup

Ingredients
1/2 leek or 1 yellow onion
1/2 tbs margarine or butter
3 medium size potatoes
2 cups of water
1 bullion cube (I use Knorr's vegetarian bullion cube).
salt (optional)
pepper (optional)
2 tbs cut parsley or leek for decoration (optional)

• Peel and rinse the potatoes; clean and rinse the leek. Cut into thin slices.
• Melt the margarine in a pot (about 3 quarts size).
• Fry the onion in the melted margarine (just for a little bit so that the onion is soft).
• Add potatoes, water, bullion cube, stir and bring to a boil.
• Turn down the heat and allow the soup to simmer for about 15 minutes under lid.
• When the soup is done, add salt and pepper to taste, whisk the soup to break up the potatoes.
• Decorate with either parsley or leek (optional).

This has been a staple recipe for me ever since I moved out of the college dorms, so by now I just eyeball this ... if I have too much potatoes, I just add more water. I always use yellow onion, I'd like it better that way.

Tonight I just used half a yellow onion and four potatoes and it turned out great. I always skip the salt, but always add a little pepper to spice it up. I'm pretty sure it would be OK to substitute the water and the bullion cube with two cups of chicken broth, but I have never tried that. Added bonus, leftovers taste great for lunch the next day.

I remember never being a fan of homemade chili growing up. Sorry Mom. We did use ground venison as the meat of choice which was an obvious awesome touch, but other than that, the flavor was mild and unimaginative, the kidney beans were dry and tasted like stirofoam, and what preadolescent in their right mind enjoys giant chunks of soggy cooked whole tomatoes, green peppers, and onions? Besides that, Homemade Chili was the budget meal where you could make one giant pot and feed your family of five off of it for the next week. And let me tell you, to my twelve year old budding tastebuds, Chili tasted just as good (or in this case bad) the second, third, and fourth time around as it did the first.

So it took me a long time in my adult life to have any interest whatsoever in trying to tackle the task of mastering homemade chili or even experimenting with it whatsoever. But eventually no matter who you are, the economic realities of being a young twenty-something set in when you are still working in an entry level job, paying back student loans, trying to save for a wedding, and there are those weeks and periods where finances are tight and you need to find ways to stretch your food budget for a few days until the next paycheck comes in.

I still remember, during one such period, turning to the first ever Cooking Light Cookbook that I had ever owned (a wedding gift from my former boss) and leafing through the pages when I spotted a picture of a single bowl of chili that through the magic of a master food photographer had managed to make it shine like a beacon of glory to penniless paupers who still craved a quality home cooked meal. So I set aside my doubts and took a crack at this mecca of a chili recipe and have never looked back. Now, when I crave a comforting bowl of this childhood staple (which in my actual childhood was never so comforting) I turn to this appropriately titled recipe -- "All American Chili."

The flavoring of this chili is so sophisticated it makes budget feel gourmet. The wine infuses everything as it cooks down and concentrates to form a nice sweet contrast to the smokiness of the spices and the heat of the sausage. Roughly chopping the whole tomatoes before adding them to the stew helps them to break down even further during the cooking process and gives it a more rustic feel. And cooking the chili for an extended period not only helps with the overall taste but allows for enough time for those drab kidney beans to get moist all the way through and significantly reduces the stirofoam factor. Finally, at only 375 calories a bowl for this hearty meal, you can enjoy to your hearts content without any of the guilt. I served this on Wednesday for our gaming group with cheddar cheese, sour cream, and frito chips for garnish. It fed a hungry crowd of 7 and still had enough leftovers for two more bowls the next day.

All-American Chili

Ingredients

6 ounces hot turkey Italian sausage
2 cups chopped onion
1 cup chopped green bell pepper
8 garlic cloves, minced
1 pound ground sirloin
1 jalapeño pepper, chopped
2 tablespoons chili powder
2 tablespoons brown sugar
1 tablespoon ground cumin
3 tablespoons tomato paste
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
2 bay leaves
1 1/4 cups Merlot or other fruity red wine
2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped
2 (15-ounce) cans kidney beans, drained
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese

Preparation

Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalapeño) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble.

Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally.

Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese.

Note: Like most chilis, this version tastes even better the next day.

Yield

8 servings (serving size: 1 1/4 cups chili and 1 tablespoon cheese)

Nutritional Information

CALORIES 375(29% from fat); FAT 12g (sat 4.6g,mono 4.1g,poly 1.1g); PROTEIN 28.9g; CHOLESTEROL 59mg; CALCIUM 165mg; SODIUM 969mg; FIBER 8.2g; IRON 5mg; CARBOHYDRATE 33.7g

Cooking Light, JANUARY 2003

Umami

So I was reading this WSJ article about the fifth taste "Umami" Its described as savory, so now we have sweet, salty, sour, bitter, and savory, which makes much more sense to me. Anyway, I had to put these recipes on here, cause they sound SO good. I'm going to try the olive roasted chicken as soon as I can, cause I love chicken and olives anyway. Maybe for a game night?

Gary Danko's Tomato Soup

Roasting tomatoes increases their umami taste. In this recipe from Gary Danko, chef at San Francisco's Restaurant Gary Danko, the addition of tomato paste, ketchup, Worcestershire sauce (based partially on umami-rich anchovies), soy sauce and grated Parmesan pumps up the rich, savory taste. When using canned tomatoes, Mr. Danko prefers to use whole tomatoes in purée, imported from Italy. However, canned whole tomatoes in juice will work as well.

Yield: Serves 6 (about 8 cups)
Preparation time: 30 minutes
Cooking time: 55 minutes total

2 pounds plum Roma tomatoes or 3 (28-ounce) cans whole tomatoes
6 garlic cloves smashed and peeled
3 small yellow onions (about 1 pound), peeled and cut into ½-inch dice
2 teaspoons salt
¼ teaspoon dried thyme
4 tablespoons extra-virgin olive oil
1 stalk celery or ½ fennel bulb (about 4 ounces), cut into ¼-inch dice
¼ cup tomato paste
3 tablespoons tomato ketchup
2 teaspoons Worcestershire sauce
1 teaspoon soy sauce
¼ teaspoon Tabasco sauce
2-3 cups chicken broth, vegetable stock or water
4-6 large fresh basil leaves, chopped
2 fresh mint leaves, chopped
¼ cup finely grated Parmigiano Reggiano cheese

PAIRINGS

Wall Street Journal wine columnists Dorothy J. Gaiter and John Brecher suggest wine pairings for this meal.

With the tomato soup, Chef Danko suggests dry rosé Champagne and we're so pleased to hear someone recommending bubbly with meals. Too often, people think of sparkling wine simply as a celebratory beverage to drink on its own, but bubblies are often great with food. Chef Danko particularly likes Dom Ruinart rosé Champagne (about $68). We'd also suggest rosé Champagne from Louis Roederer, Moët & Chandon, Camille Savès, Gosset, Taittinger, Veuve Clicquot and Henriot. Those will all cost around $40 to $70. Fortunately, the world is awash in good rosé sparklers at thriftier prices. Cristalino, which is a Cava from Spain, makes a delightful rosé sparkler for around $8 and, in Alsace, Lucien Albrecht makes a rosé bubbly for about $19 that's the best non-Champagne pink sparkler we've had in some time. You can contact us at wine@wsj.com.

• Preheat the oven to 375 degrees.

• If using fresh tomatoes, wash, dry and core them. If using canned tomatoes, drain tomatoes, reserving the purée or juice. Halve the tomatoes lengthwise.

• Divide tomatoes between 2 shallow baking pans, arranging them cut-side down in a single layer without crowding. Sprinkle the garlic, onions, salt and thyme over the tomatoes and drizzle with oil.

• Roast until tomatoes are slightly browned and tender, about 45 minutes. Let cool slightly.

• Put the celery or fennel, tomato paste, ketchup, Worcestershire, Tabasco and soy sauce in a blender. Add some of the roasted tomato mixture and stock and blend until smooth. Strain through a medium strainer into a pot, pressing the solids with the bottom of a ladle or a rubber spatula to remove the seeds and small skin particles. Working in small batches, continue to purée and strain the remaining tomato mixture, the reserved purée or juices from the can and the remaining stock into the pot, using 2 cups of liquid total.

• Bring soup to a slow simmer over medium-high heat, stirring to combine, about 10 minutes. Thin with additional stock if necessary. Correct salt as needed.

• Serve in bowls with a sprinkle of basil, mint and cheese.

Jody Adams's Balsamic-Marinated Chicken Stuffed With Green Olives (a.k.a. Roxanne's Roast Chicken)

Chef Jody Adams has served a duck dish using the same marinade and technique at Rialto in Boston for about 20 years, she says. Five years ago, while attending a culinary lecture about umami, she realized why this dish is a customer favorite: The soy sauce, balsamic vinegar, olives and poultry are all rich in umami compounds. A long marinade and slow roasting magnifies those flavors.

Yield: Serves 4
Prep time: 10 minutes (plus the time to bring chicken to room temp.)
Cooking time: about 1 ½ hours (mostly inactive aside from turning the chicken)
Resting time: 10 minutes

½ cup balsamic vinegar
¼ cup soy sauce
¼ cup Dijon mustard
1 ½ teaspoons mustard seeds
1 ½ teaspoons dried rosemary
1 ½ teaspoons freshly ground black pepper
½ small white onion, chopped into ¼ inch dice
1 (4-pound) roasting chicken
12 large pitted Sicilian green olives

• Mix the vinegar, soy sauce, mustard, mustard seeds, rosemary, pepper and onion together in a bowl large enough to hold the chicken, and set aside.

• Remove the package from the cavity of the chicken; reserve for another use or discard it. Taking care to work directly over a sink, and not spray chicken juices around the kitchen, rinse the chicken inside and out and then dry thoroughly with paper towels. Roll the chicken all around in the marinade, making sure plenty of marinade flows inside the cavity. Cover and marinate 8 hours to overnight in the fridge. Alternatively, put the chicken into a large resealable plastic bag, pour the marinade over the chicken and into the cavity, seal, and refrigerate.

• Prior to cooking, bring the chicken to room temperature. Preheat the oven to 375 degrees.

• Remove the chicken from the marinade, allowing any that clings to the chicken to remain. Save the marinade in the bowl. Put the olives in the cavity of the chicken. Set the chicken, breast side down, on a non-stick rack, or a rack sprayed with cooking oil, in a roasting pan. Add ½ inch water to the roasting pan to prevent the juices from burning. Roast for 50 minutes. Flip the bird, taking care not to lose the olives; pour the reserved marinade over the bird; tuck the wingtips underneath and continue roasting for 40 minutes or until the chicken is done. If the skin begins to get too brown, tent the breast with a piece of foil and continue roasting until the bird is done. The chicken is done when the leg bones have a little play in the socket when you try to wiggle them. A thermometer inserted into the thicket part of the thigh should read 170 degrees.

• Transfer the chicken to a cutting board or serving platter and let the chicken rest 10 minutes before carving.

Merry Crockpot

Santa came Early this year and apparently is using UPS now as my beautiful shiny new six quart crockpot arrived last week. (Thanks Grandma and Grandpa Bunch.) After doing a quick search on the internet I found this interesting recipe that I thought would be fun to try - Curried Zucchini and Apple Crock Pot Soup. I chopped everything up and set it to work this morning at 8:30 a.m. and by early afternoon my house was filled with wonderful aromas. The dogs were sniffing around the kitchen all day and putting on their best "I'm dying of starvation" acts. Luckily, Santa also sent us a package from the Omaha Steak Company which included a box of Canine Cookies. (Thanks again Grandma and Grandpa.)

I think this soup could really be hit or miss depending on your taste buds. It can make a great vegetarian meal if that is your persuasion but for me it worked better as a side dish served along side some turkey ham steaks and corn bread muffins (contributed by Katy). The curry flavor was good but but a little underwhelming. I think a dash or two of some fresh grated nutmeg would have done a lot to liven up the soup and bring it to the next level. I enjoyed this recipe and will be happy to eat the leftovers but not sure that I will make it again. It does make for a nice winter warm up though. Unfortunately, it happened to be in the 70s here today.

Regardless, I love my new crockpot and you can expect to see more of these slow cooker recipes popping up on this blog in the near future. Ho ho ho. Merry Crockpot Christmas.

I give this recipe an overall grade of a C+.

Zucchini Soup Recipe This delicious Zucchini Soup Recipe (or Courgette Soup recipe) combines zucchinis (courgettes), apples and curry - to produce a fantastic meal on a cold winters day. And it is so simple to create in your crock pot. Yes, we still have heaps of zucchinis. So Neil and I searched around for a delicious soup. We found a recipe cooked at "The Darby Field Inn and Restaurant" and after a few modifications we settled on this recipe and now have heaps in the freezer, ready for winter :-) This recipe makes about 8 to 10 servings. Add the milk just prior to serving. Don't add milk if freezing - add it once thawed and ready to serve.
	Curried Zucchini and Apple Crock Pot Soup Ingredients 1½lb (700g) Zucchini – sliced 2 large apples - peeled, cored, chopped 2 large onions - diced ½ cup rice (we used white, but any should work) 4 cups Chicken Stock OR Vegetable Stock for a Vegetarian alternative 2 tspn Curry Powder 3 tbls per serve milk Method 1. Mix curry powder and stock together. 2. Place all of the other ingredients into the crock pot. 3. Pour the stock over top. 4. Cover and cook for 8-10 hours on Low. 5. When ready to serve, puree soup in a blender or use a hand held device in the crock pot (saves washing another item). 6. Add 60ml (3 tbls) milk per serve and enjoy. Notes Serves 8-10 Freeze the excess, for an extra quick meal later. Add the milk just as serving. Don't add milk if freezing.

Stoup-endous!

What the heck is a "stoup"? I had never heard of that term before. Apparently it's a hearty soup with lots of goodies mixed together.

I subscribe online to Everyday with Rachael Ray and the latest email intrigued me. There were lots of recipes for hearty soups and one in particular caught my eye. I couldn't wait to try it the following week.

Well yesterday Don, Cindy, Matt and I had an improptu get together at their place in Sherman Oaks. I told Cindy about this recipe and she sounded as excited about it as I was. So we headed over there and us girls immediately set off for Trader Joe's and her local veggie store while the boys stayed home and talked about who knows what. We came home and unloaded groceries, set to start cooking in a few hours as we had all been munching on Cindy's fabulous home-made cookies.

All of the sudden it was 8:45pm and we hadn't eaten dinner. Don, Cindy and Matt were busy creating epic level characters, something that I couldn't get my heart into. So I set about making this stoup and in someone else's kitchen! I give kudos to Cindy for chopping the onion and showing me her neat trick that avoids tears. :)

This stoup was the perfect ending to a great day with friends. Very hearty and filling, and the flavors mixed really well. I think next time I'll add a little more salt and pepper, but other than that I highly reccomend it for these cold evenings that come with the season.

Double Chicken Dumpling Stoup

From Everyday with Rachael Ray, February 2007

Ingredients:

2 tablespoons extra-virgin olive oil (EVOO)
4 ribs celery from the heart, chopped
2 onions, chopped
4 carrots, shredded (1 1/2 cups) - I chopped them instead to save time.
1 fresh bay leaf
Salt and freshly ground pepper
6 cups chicken broth - We used 4 cups which worked out fine.
1 pound ground chicken - We used ground turkey.
1 egg
1/2 cup Italian bread crumbs (a couple of generous handfuls)
1/2 cup freshly grated Parmigiano-Reggiano (a couple of generous handfuls)
2 cloves garlic, finely chopped
Dash freshly grated nutmeg
One 1-pound package gnocchi
1 cup frozen peas
Flat-leaf parsley, finely chopped (a couple of generous handfuls)
Crusty bread, for dunking

Directions:

1. In a soup pot, heat the EVOO, 2 turns of the pan, over medium-high heat. Add the celery, onions, carrots and bay leaf, season with salt and pepper and cook for 5 minutes. Stir in the broth, cover the pot and bring to a boil.

2. Meanwhile, in a bowl, season the chicken with salt and pepper. Stir in the egg, bread crumbs, cheese, garlic and nutmeg. Roll the mixture into walnut-sized meatballs (you'll have about 40) and add to the stoup. Simmer for about 10 minutes while you wash up. Add the gnocchi to the stoup and simmer for 5 minutes. Add the peas and parsley and cook for 2 minutes. Remove the stoup from the heat, discard the bay leaf and let cool for 5 minutes. Serve with the bread.

The Heat is On!

When our friends Jeremy and Katy dropped off their dog Max at our house on Thursday morning, they were going pretty much nonstop until they picked him up again at our house last night. Given their hectic schedules and the fact that we missed them while they were away, I decided to invite them to stay for dinner with us rather than just grabbing the dog and heading home. I figured a hot prepared meal would be a nice way to finish a long weekend since they were probably tired and wouldn't have much time or energy for grocery shopping and cooking. I warned them that the meal I was preparing was not going to be anything fancy but would hit the spot nonetheless.

I ended up serving Spicy Chicken Soup with Monterey Jack and Roasted Red Pepper Quesadillas which is the perfect accompaniment for this meal. Now, the best thing about this meal is that the entire thing can be prepared start to finish in about 15 minutes. Now that's what I call quick and easy. You can adjust the spice by adding more or less adobo chiles. Truthfully, I wish I had added a couple more chiles last night because it was not as spicy as usual. I admit that I have made this before, but since they seemed to be such big fans, I told Jeremy and Katy I would post it on the blog nonetheless.

Spicy Chicken Soup

Serve with quesadillas - suggested fillings are monterey jack cheese and slices of roasted red peppers.

Ingredients

1 (7-ounce) can chipotle chiles in adobo sauce
1 teaspoon olive oil
1 cup chopped green bell pepper
1/2 cup chopped green onions
1 tablespoon bottled minced garlic
1 teaspoon ground cumin
2 cups chopped cooked chicken breast strips (such as Louis Rich; about 12 ounces)
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (14 1/2-ounce) can diced tomatoes and green chiles, undrained (such as Del Monte)
1 (11-ounce) can whole-kernel corn with sweet peppers, drained

Preparation

Remove 1 chile from can; reserve the remaining chiles and sauce for another use. Mince chile.

Heat the oil in a large saucepan over medium-high heat. Add bell pepper, onions, garlic, and cumin; saute 4 minutes or until the vegetables are soft. Stir in minced chile, chicken, broth, tomatoes, and corn. Bring to a boil; reduce heat, and simmer 3 minutes.

Yield

4 servings (serving size: 2 cups)

Nutritional Information

CALORIES 358(30% from fat); FAT 11.8g (sat 2.8g,mono 4.4g,poly 2g); PROTEIN 40.6g; CHOLESTEROL 95mg; CALCIUM 65mg; SODIUM 1536mg; FIBER 4.9g; IRON 2.5mg; CARBOHYDRATE 23.3g

Cooking Light, NOVEMBER 2001

Sunday Stew

By Sunday afternoon the Thanksgiving leftovers were gone and it was time to start thinking about what to make for dinner. As always, I spent a good portion of my "vacation" doing household chores and errands in my lifelong quest to getting organized. Part of that included some fun time spent hunting for new and interesting recipes and making a meal plan for the week. Actually I got a little ambitious and sketched out a rough plan for the rest of the month! But we'll see how closely I stick to it.

The recipe I decided to try last night was this Autumn Cranberry Beef Stew from Cooking Light. The recipe was really tasty but I think the title is a little misleading. I don't know if maybe I simmered it too high but all the broth cooked out of mine and in the end it was more like a shredded beef served over noodles than a stew. But that's o.k. since as the broth evaporated it left behind all of it's intense flavoring which the meat soaked right up. It made for a nice hearty Sunday evening meal and will be nice leftovers for lunch the next couple of days. Though it is super easy to make, it does have a long cooking time so this is best made on a weekend. I give the recipe four out of five stars and it's going in my make again cookbook. This recipe stands well on it's own but if you want to round it out a little, it would be really good served with steamed broccoli on the side.

Autumn Cranberry Beef Stew

Ingredients

1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 (3-pound) boneless chuck roast, trimmed and cut into 2-inch cubes
Cooking spray
1 cup chopped onion
1 cup fat-free, less-sodium beef broth
2 bay leaves
1 (12-ounce) Guinness Stout
1 (10-ounce) package frozen pearl onions, thawed
1 (8-ounce) package button mushrooms, quartered
1/4 cup water
2 tablespoons all-purpose flour
3/4 cup whole-berry cranberry sauce
8 cups cooked egg noodles (about 1 pound)
Chopped fresh thyme (optional)

Preparation

Combine first 3 ingredients in a small bowl; sprinkle over beef. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add beef to pan; cook 6 minutes, turning to brown on all sides. Add chopped onion, broth, bay leaves, and stout; bring to a boil. Cover, reduce heat, and simmer 2 hours or until beef is tender, stirring occasionally. Stir in pearl onions and mushrooms; cook, covered, 15 minutes, stirring occasionally.

Combine 1/4 cup water and flour in a small bowl. Add flour mixture and cranberry sauce to pan. Cook 5 minutes. Discard bay leaves. Serve with noodles. Garnish with fresh thyme, if desired.

Yield

10 servings (serving size: about 3/4 cup stew and 3/4 cup noodles)

Nutritional Information

CALORIES 479(27% from fat); FAT 14.6g (sat 4.8g,mono 6.3g,poly 1.1g); PROTEIN 39.5g; CHOLESTEROL 138mg; CALCIUM 35mg; SODIUM 239mg; FIBER 2.6g; IRON 6.3mg; CARBOHYDRATE 43.7g

Christina Wilson, Lansdowne, Pennsylvania , Cooking Light, OCTOBER 2007

A Swedish Thursday dinner

Well, I'm going to be the very occasional contributor to Cooking Kama Sutras and don't hold your breath over that I'll post a recipe I've never tried before.

Although I do like to cook, I'm much more inclined to bake the cookies, the cakes and the breads than try to figure out what to cook for dinner. My mother laughed at me when I proclaimed as a high-schooler I would marry someone who cooked for me. Well, I did marry someone who cooks for me, albeit not as often as we would like since we have two picky toddlers to fed as well.

But one of our tried and true meals involve Swedish pancakes (or yes, they look like little crepes) and the kids love them and usually there's always milk, egg and flour at home. Make enough pancakes and you'll get full, I promise. The trick is to learn when to flip the pancakes, just when they get golden brown on the bottom and solid on the top. The trial-and-error-ones are my personal favorite when I munch while cooking ... I use a cast iron skillet for silver dollar pancakes and a thin spatula to flip the pancakes.

Swedish Pancakes

1 1/8 cups of flour (2 1/2 dl)
2 1/2 cups of milk (6 dl)
3 eggs
4 oz of margarine (30-50 g)

Mix the flour and half the milk to an even batter with a wire whisk in a large mixing bowl. Add rest of milk, then stir in the eggs.

Melt the margarine in the pancake skillet, pour the melted butter into the pancake batter and have a paper towel handy to wipe off the melted butter from the side of the pan. (By pouring melted butter into the batter, there's no need to re-grease the pan between each pouring of batter.)

Keep the heat from med-high to medium, pour about a tablespoon per silver dollar pancake (otherwise about half cup of batter for a big pancake).

When the surface is solid (light brown), turn over and brown the other side.

Whisk the batter between each round to prevent the flour from sinking to the bottom.

Keep warm by placing under a paper towel until there's enough to serve, or if you are the mom, keep feeding the kid(s) as soon as the pancakes leave the skillet.

Enjoy with favorite jam (lingonberries, raspberries, blueberry) or applesauce or whatever strikes your fancy.

Keep any leftovers in refrigerator covered under plastic wrap. Leftovers can be reheated for 20-30 seconds in microwave or eaten cold. Excellent to pack in sack-lunches.


Part of the traditional Swedish Thursday menu is split pea soup followed by pancakes. I've yet to convince my family that this combination is a great meal, but I do enjoy my pea soup which I always make during the holiday season when there's leftover ham.

Swedish-style Yellow Pea Soup

2 cups dried yellow peas
1 yellow onion, finely chopped
3 tsp salt
1 tsp marjoram or thyme
Optional: 1 lb pork ribs or ham (cubed)

Rinse peas in a colander, pick out any peas that looked damaged, and then soak overnight in 5 cups of water a big stock pot. Discard water.

Pour 2 quarts of water over peas. Cook together with onion, salt, marjoram or thyme and ham on low heat for about 1 1/2 hours or until shells of peas split.

Serve warm, garnish with sweet mustard if so desired. Then eat your pancakes.

The soup freezes well, so the extras can always be the emergency lunch or dinner when you don't feel like more planning than thawing out a package of soup in the fridge overnight.


(Of course, I buy my peas 'Lars Own Yellow Peas' at IKEA in the food section where you can also find Swedish style mustard.)

Recipes from Vår Kokbok (pancakes) and the packaging of Lars Own Yellow Peas (soup).

Happy Comfort Food - Curry Squash Soup...the TJ way!

Here's the recipe for my curry squash soup. I have to say I've been making it so long, I just eyeball amounts, so I'm guessing when I write down the amount of squash and whatnot. Thankfully, its really hard to mess up. When in doubt, just make sure you have twice as much squash as apples, and enough broth or water to cover everything while it cooks and you should be fine.

This is the way I make this soup using Trader Joe's Red Curry Sauce. It completely doable using curry paste, just more involved, and I can't remember all the correct amounts right now, so for safety's safe (that's saftey of your tongue) use the sauce. If you're still feeling ambitious, I seem to remember cooking the onions with garlic, ginger, and curry paste, and then adding coconut milk when I added to broth to the soup......good luck. :)

Katy's Curry Squash Soup - the TJ way

1 medium onion, chopped
4 cups butternut squash, chopped (TJ has bags pre-chopped in the produce section...two should do it)
2 cups apple, chopped (Any apple but red delicious or granny smith)
2 cups potato, chopped
4 cups broth or water (I like a half and half mixture myself)
1/2 bottle of TJ's (Trader Joes) Red Curry Sauce
salt and pepper

In a 5 quart pot, saute onions over oil. When onions start to get translucent and soft, add the curry sauce. Cook for 1-2 minutes, so the sauce gets hot and releases its oils. Add squash, apples, enough broth to cover everything, and salt and pepper. Cover and simmer until squash and apples are soft. Blend or mash this together into a creamy consistency. (If you don't have an emulsion blender, blend soup in portions in your countertop blender) Add potatoes. Cover and simmer until potatoes are soft. Serve hot with bread.

The Secret Life of Lima Beans

In my opinion, Lima Beans are about the unsexiest most boring things on the planet. They are dull, they are mushy and they taste like cardboard. But they are also one of the healthiest sources of low-fat, low-cholesterol protein out there so when I found this Cooking Light version of New Brunswick Stew, I decided to give it a chance despite the fact that it called for an entire 10 ounce carton of frozen lima beans. After all, the whole point of this blog is to get us to try NEW things that we might not otherwise have been brave enough to try and allow ourselves to be surprised by what we might find. I'm glad I did. The entire stew was excellent, and lima beans moonlight in this dish like the ugly duckling that has finally blossomed into the beautiful swan. The lima beans are even more enriched by their surroundings, absorbing the flavours of the other ingredients and giving a heartiness to the stew that makes you wish it could be winter all year round. Like that friend you never saw in that certain light until they finally started dating someone else, Lima beans... I never knew you had it in you.

For everything you ever wanted to know about the secret life of lima beans, check out The World's Healthiest Foods.

Much of the flavor of this recipe depends on the Tabasco sauce so don't be shy. The recipe called for 1/2 teaspoon and I used about a Tablespoon which came out nice and flavorful without being too spicy.

Brunswick Stew

From 19th-century Virginia, this stew originally included squirrel meat (we opt here for chicken). Although the stew is sometimes thickened with stale bread cubes, this version uses flour to give it body and features garlic bread on the side. Garnish with fresh thyme sprigs.

Ingredients

Cooking spray
1 cup chopped red bell pepper
3/4 cup chopped yellow onion
1/2 cup chopped celery
1 tablespoon peanut oil
1 tablespoon all-purpose flour
1 pound skinless, boneless chicken thighs, cut into 1/2-inch pieces
2 cups fat-free, less-sodium chicken broth
2 tablespoons no-salt-added tomato paste
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon hot pepper sauce (such as Tabasco)
1 (10-ounce) package frozen whole-kernel corn, thawed
1 (10-ounce) package frozen baby lima beans, thawed
6 (1-ounce) slices Italian bread, toasted
2 garlic cloves, halved

Preparation

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add bell pepper, onion, and celery to pan; cook 5 minutes, stirring occasionally. Add oil to pan. Combine flour and chicken in a medium bowl, tossing to coat. Add chicken to pan; cook 2 minutes or until lightly browned. Gradually stir in broth; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly. Add tomato paste and next 5 ingredients (through lima beans) to pan. Cover, reduce heat, and simmer 30 minutes.

Rub bread slices with cut sides of garlic; discard garlic. Serve bread with stew.

Yield

6 servings (serving size: 1 cup stew and 1 slice bread)

Nutritional Information

CALORIES 319(26% from fat); FAT 9.2g (sat 2.2g,mono 3.5g,poly 2.6g); PROTEIN 22.4g; CHOLESTEROL 50mg; CALCIUM 58mg; SODIUM 596mg; FIBER 5.8g; IRON 3.2mg; CARBOHYDRATE 38g

Bruce Weinstein and Mark Scarbrough , Cooking Light, OCTOBER 2007