–4 chicken tenderloins or breast strips

–milk (dairy or almond, not soy)


–Sriracha sauce (chili sauce)

–onion (1, divided,  medium)

–mushrooms (4 or 5 baby bellas, sliced)

–rosemary (fresh if possible)

–salt and pepper

–olive oil

–broccoli (1 head)

–great Northern beans (two-thirds cup, dried, soak overnight)

–shredded carrots (1 handful)

–celery (1 stalk, chopped)

–pasta (penne, 1 and one-third cup, dry)

–marinara sauce (spaghetti sauce, 2 tablespoons)

–garlic powder, basil, bay leaves (2), rosemary

1 – Place great Northern beans in a slow cooker.  Add one-half chopped onion, 1 handful of shredded carrots, and 1 chopped stalk of celery.  Season with garlic powder, basil, 2 bay leaves, rosemary, salt, pepper, and olive oil.  Add 2 tablespoons of marinara sauce and 3 cups of water.  Stir well.  Cook for 5 hours in a slow cooker.  After 5 hours, add 1 and one-third cup of penne pasta; stir.  Cook for another hour (6 hours total for the soup).  When finished, keep setting on “warm” until time for dinner.

2 – Place one-half cup of dairy or almond milk in a microwaveable cup.  Add 1 tablespoon of Sriricha sauce (for very spicy, add 2 tablespoons).  Microwave on high for 1 minute.  In a separate cup, place 1 tablespoon of flour.  Slowly add the hot milk to the flour, stirring very briskly.  Set aside.

3 – Add one-half chopped onion to a covered baking dish.  Slice 4 or 5 baby bella mushrooms, and add to the dish.  Pour the white sauce (milk and flour) on top of the onion and mushrooms.  Season with salt, pepper, olive oil, and rosemary.  Microwave on high for 4 minutes.  Nestle the chicken amid the sauce and vegetables.  Season the chicken, just a bit, with salt, pepper, olive oil, and rosemary.  Set aside.

4 – Cut off the florets and stems from the stalk of the broccoli, and place the florets and stems in a covered baking dish with a little water.  Season with salt, pepper, and olive oil.  Microwave on high for 4 minutes.

5 – Microwave the chicken for 5 and one-half minutes.

6 – Serve the bean soup as a first course.  Then serve the chicken hot, with the broccoli as a side.

–bean soup adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way; chicken adapted from the recipe of a friend in Minnesota; broccoli original.


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