A First Course: GREAT NORTHERN BEAN SOUP WITH BROCCOLI – ONION – TOMATO – POTATO SEASONED BY ROSEMARY, BASIL, & GARLIC

–great Northern beans (dried; soak overnight)

–broccoli (one-half head, florets only)

–onion (one-half, medium)

–tomato (1, medium, chopped)

–potato (1, medium)

–garlic powder, basil, rosemary (bottled)

–salt and pepper

–olive oil

–chicken broth (non-fat, low sodium)

1 – Place two-thirds cup of great Northern beans (measured before soaking) in a slow cooker.  Add one-half chopped onion, 1 chopped tomato, and 1 potato cut into 1-inch pieces.  Season with salt, pepper, basil, rosemary, garlic powder, and olive oil.  Add chicken broth to 1 inch above the vegetables.  Cook on low for 5 hours; then add chopped broccoli, one-half head of florets, to the slow cooker.  Cook for another hour, for 6 hours in all.  When finished, keep setting on warm until time for dinner.

2 – Serve the soup as a first course.  I also served dilled salmon, dilled potatoes, and shredded carrots with honey, ginger, and olive oil (for recipes, use the search box on this blog).

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

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CREAMY & SPICY ROSEMARY CHICKEN WITH ONION & MUSHROOMS / BROCCOLI / HERBED GREAT NORTHERN BEAN SOUP WITH ONION – CELERY – CARROTS – PASTA

–4 chicken tenderloins or breast strips

–milk (dairy or almond, not soy)

–flour

–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.

GARLIC CHICKEN WITH THYME – BAY LEAVES – ROSEMARY IN WHITE WINE SAUCE / GREAT NORTHERN BEAN SOUP WITH ONION – CARROT – CELERY AND SEASONED WITH THYME – ROSEMARY – GARLIC IN BROTH ATOP GARLIC TOAST

–4 chicken tenderloins or breast strips

–garlic powder

–thyme

–bay leaves

–rosemary

–white wine (cooking wine is fine)

–great Northern beans (dried, soak overnight)

–onion (one-half, chopped)

–shredded carrots (2 handfuls)

–celery (1 stalk, chopped)

–olive oil

–salt and pepper

–chicken broth (non-fat, low sodium)

–whole wheat ciabatta sandwich rolls (1 roll)

1 – Place two-thirds cup of great Northern beans in a slow cooker.  Add one-half chopped onion, 2 handfuls of shredded carrots, and 1 stalk of celery (chopped).  Season with salt, pepper, thyme, rosemary, garlic powder, and olive oil.  Add chicken broth just to cover the beans and vegetables.  Cook in a slow cooker for 6 hours; when finished, keep setting on “warm” until time for dinner.

2 – Place the chicken in a covered baking dish with a little white wine.  Season with salt, pepper, thyme, bay leaves (2), rosemary, and olive oil.  Microwave on high for 5 and one-half minutes.

3 – Separate 1 whole wheat ciabatta roll, and season with garlic powder and olive oil.  Microwave for 30 seconds on high.

4 – Serve each serving of soup atop a garlic ciabatta roll as an appretizer.  Then serve the chicken hot.  I also served a butter salad (as a first course) and tomato pie (for recipes, use the search box in this blog).

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

CREAMY MUSHROOM CHICKEN WITH PARMESAN & ONION / GREEN BEANS WITH MARJORAM / BUTTERED CORN WITH TOMATO / GREAT NORTHERN BEANS WITH ONION IN LIGHT TOMATO SAUCE

–4 chicken tenderloins or breast strips

–baby bella mushrooms (sliced, about 12)

–chicken broth (non-fat, low sodium)

–Parmesan cheese

–onion (1, divided, medium)

–yogurt (non-fat, plain)

–mayonnaise

–salt and pepper

–olive oil

–green beans (frozen, 2 handfuls)

–marjoram (bottled)

–corn (frozen, one-half package)

–tomato (1, medium, chopped)

–Promise Activ margarine (heart-healthy)

–great Northern beans (one cup, dried; must soak overnight

–Bac’n pieces

–tomato sauce (no added salt, one-half small can)

–basil

 

1 – Place the beans in a slow cooker.  Add 2 cups of chicken broth.  Slice one-half onion, and add to the cooker.  Season with salt, pepper, basil, Bac’n pieces, olive oil, and margarine.  Add one-half can of tomato sauce.  Stir.  Cook in the slow cooker on high for 6 hours.  When finished, turn setting to “warm” until time for dinner.

2 – Slice one-half onion, and place with sliced mushrooms in a covered baking dish.  Season with salt, pepper, and olive oil.  Add a little chicken broth.  Microwave for 3 minutes in a covered baking dish.  When finished, nestle the chicken amid the mushrooms and onion.  Season with salt, pepper, and olive oil.  Sprinkle generously with Parmesan cheese.  Set aside.

3 – Place 2 handfuls of green beans in a covered baking dish.  Season with salt, pepper, marjoram, and olive oil.  Microwave for 4 minutes on high.

4 – Chop the tomato.  Place in covered baking dish.  Add the corn to the tomato.  Season with salt, pepper, and margarine.  Microwave on high for 5 minutes.

5 – Mix 2 tablespoons of yogurt and 1 tablespoon of mayonnaise in a small bowl.  Season with salt and pepper.  Stir vigorously.  Set aside.

6 – Microwave the chicken for 5 minutes. 

7 – Microwave the yogurt – mayonnaise for 30 seconds.  Spoon over the chicken.

8 – Serve the chicken hot, with the beans, corn, and green beans as sides.

–chicken adapted from a National Public Radio program heard over Mississippi Public Broadcasting; other recipes original.

BUTTERY COD / HOMEMADE BAKED BEANS / BROCCOLI SLAW

–cod (the six of 3 decks of cards)

–buttery crackers (Ritz or Bretin is good)

–great Northern beans (1 can)

–maple syrup

–catsup

–Dejon mustard

–lemon juice

–onion (1 and one-half, divided)

–Bac’n bits (soy bacon)

–broccoli

–carrots

–mayonnaise

 

1 – Season cod with salt, pepper, and olive oil.  Pound one-half package of crackers.  Shake the cod in the package.  Place in covered baking dish.  Set aside.

2 – Chop 1 onion.  Place in large covered baking dish with a small amount of water, salt, and pepper, and olive oil, and cook in microwave on high for 3 minutes.  Rinse the beans in a colander.  Add to the onion.  Then add 1 tablespoon of maple syrup, one-fourth cup of catsup, 1 tablespoon of Dejon mustard, a generous squirt of lemon juice, 2 tablespoons of Bac’n bits, and stir all together.  Cook for 5 minutes in the microwave on high.

3 – While beans are cooking, cut one-half onion and add to food processor, using the apparatus that allows shredding.  Cut broccoli in small pieces and add to food processor.  Prepare carrots to be shredded.  Shred the onion, broccoli, and carrots.  Dump into mixing bowl, and add mayonnaise, salt, and pepper to taste.

 4 – Cook the cod on high for 5 minutes.  When cod begins to separate, it is done.

5 – Serve the cod and beans hot; serve the broccoli slaw cold.

–beans and broccoli slaw adapted from Real Simple; cod original.

FETA CHICKEN / GARLIC BROCCOLI / BEANS

Note:  I departed from solely using the microwave for this recipe, using instead a slow cooker (crock pot) for the beans.  Unless beans are canned, they don’t do well in the microwave.

 

–4 chicken tenderloins or breast strips

–feta cheese (crumbled)

–tomato (1 medium)

–garlic powder

–oregano and thyme (fresh is possible)

–white wine (cooking wine is fine)

–salt and pepper

–great Northern beans (1 package, frozen)

–chicken broth (non-fat, low sodium)

–Bac’n pieces (soy artificial bacon)

–broccoli

–olive oil

 

1 – Cook the great Northern beans from the time you leave the house in the morning (8 or 9 a.m.) to your return (5 or 6).  The longer you cook, the better they may be.  Dump a package of frozen beans in the slow cooker.  Add two cups of chicken broth.  Season generously with Bac’n pieces, salt and pepper.  Add a tablespoon of olive oil.  Cook on low for at least 8 hours.

2 – Chop tomato and place in bottom of baking dish with cover.  Salt and pepper and season with olive oil.  Lay the chicken on top of the chopped tomato.  Snip tiny bits of oregano and thyme. Sprinkle with salt and pepper.   Add about one-quarter cup of white wine, enough to cover chicken to about half of the depth.  Sprinkle generously with crumbled feta cheese.  Season with olive oil.  Set aside.

3 – Select one stalk of broccoli.  Cut off stalk, leaving some stem and florets.  Season with garlic powder, salt and pepper, and olive oil.  Cook broccoli in baking dish with lid for 4 minutes.

4 – Cook chicken for 6 minutes in covered dish.

5 – Serve chicken, broccoli, beans immediately.

 

–chicken adapted from Real Simple; broccoli adapted from Parmesan and Chocolate; beans original.