–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)

–garlic powder

–parsley (fresh if possible)

–whole wheat English muffin (1)

–salt and pepper

–olive oil

–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.


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