SPICY BROCCOLI FLORETS & SWEET POTATO CHUNKS WITH GREEN ONIONS & CAYENNE IN CHICKEN BONE BROTH

For 4:

–sweet potato (5” by 3”, fresh)

–broccoli (2 heads, florets only, fresh)

–green onions (fresh, 3 stalks, chopped)

–cayenne pepper (one-half teaspoon)

–chicken bone broth (organic, one-quarter cup)

–salt and pepper

–olive oil

1 – Scrub the sweet potato, and pierce all around with a fork.  Microwave for 5 minutes on high; then turn over and microwave for 5 minutes.  Let cool about 5 minutes.

2 – Cut off broccoli florets.  Chop green onion.

3 – Remove sweet potato pulp from the jacket, getting chunks in bite-sized pieces. 

4 – Place broccoli in a covered baking dish.  Add chicken bone broth.  Place sweet potato chunks all around the broccoli.  Place green onions on top.  Season with cayenne pepper.  Finish with a few drops of olive oil.

5 – Microwave on high for 5 minutes.

6 – Serve the broccoli dish hot, with chicken or seafood.

–recipe adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

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A First Course:  SPLIT GREEN PEA SOUP WITH SHREDDED CARROTS – SLICED RED ONION – BAY LEAVES – MINCED GARLIC ATOP QUINOA AND IN CHICKEN BONE BROTH

For 4:

–dried split green peas (1 cup)

–shredded carrots (fresh, packaged, 2 handfuls)

–sliced red onion (1, sliced)

–bay leaves (2)

–minced garlic (bottled, 1 tablespoon)

–quinoa (two-thirds cup)

–chicken bone broth (low sodium, for the quinoa, 1 and one-third cups)

–chicken bone broth (low sodium, for the split pea soup, 4 cups)

–salt and pepper

–olive oil

1 – Place the dried split green peas, shredded carrots, sliced red onion, bay leaves, minced garlic, 2 tablespoons of olive oil, and 4 cups of chicken bone broth in a slow cooker.  Season, to taste, with salt and pepper (very little salt will be needed).  Cook on low in the slow cooker for 5 and one-half hours.  When cooked, place setting on warm.

2 – For the quinoa:  Place the quinoa in a covered baking dish.  Add chicken bone broth.  Microwave on high for 6 minutes.  Then microwave on 50 percent power for 9 minutes.  When finished, keep covered to preserve warmth.

3 – Place 3 generous tablespoons of cooked quinoa in each serving bowl.  Laddle soup on top.

4 – Serve the soup hot.

–adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.