–4 chicken tenderloins or breast strips
–Parmesan cheese (shredded)
–broccoli (fresh, half a head)
–flour (2 tablespoons)
–milk (1 cup almond or dairy; soy does not work well)
–great Northern beans (two-thirds cup, dried, soak overnight)
–tomato (2 slices, large, fresh)
–shredded carrots (one-third cup for the soup, fresh)
–onion (one-half, sliced small)
–celery (chopped, fresh, 1 stalk)
–parsley (fresh if possible)
–whole wheat English muffin (1)
–salt and pepper
–shredded carrots (2 handfuls, fresh)
1 – Place two-thirds cup of great Northern beans in a slow cooker. Add 2 slices of a fresh tomato; one-third cup of shredded carrots; one-half onion, sliced small; and 1 stalk of chopped celery. Season with salt, pepper, garlic powder, parsley, and olive oil. Cook on low for 6 hours. When finished, place setting on “warm” until time for dinner.
2 – Place the chicken in a large, covered baking dish. Place the broccoli, cut florets, all around the chicken (not overlapping). Pour 1 cup of almond or dairy milk in a measuring cup. Heat on high in the microwave for 1 minute. Place 2 tablespoons of flour in a separate cup. When the milk has heated, slowly add to the cup with the flour, beating vigorously with a spoon. Season the chicken with salt, pepper, and olive oil. Sprinkle a generous amount of Parmesan cheese over the whole dish. Set aside.
3 – Place 2 handfuls of shredded carrots in a covered baking dish. Season with salt, pepper, ginger, honey, and olive oil. Microwave on high for 4 minutes.
4 – Microwave the chicken for 6 minutes on high.
5 – Microwave 1 English muffin for 20 seconds. When finished, break apart into small pieces, placing half in each of two soup bowls. Spoon the soup over the top of the muffin.
6 – Serve the Tuscan bean soup as a first course; then serve the chicken and broccoli hot, with the carrots as a side.
–Tuscan bean soup adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; chicken and broccoli adapted from To the Taste of a King (New Orleans cookbook from the fifties); carrots adapted from Real Simple.