Homemade Vegetable Bean Soup

Here is another good way to incorporate the health benefits of beans into your family’s diet.

In a 6 quart cooking pot, begin with 4 cups of chicken broth

1 quart jar of home canned tomatoes or store bought crushed tomatoes. (When I can my tomatoes, I also dice green peppers and onions into the mixture before canning. But….that’s another blog entry)

1 cup of water

2 teaspoons salt

1 medium onion diced

7 cloves of fresh garlic crushed into the broth water

1 ½ teaspoons garlic pepper blend spice

1 teaspoon ground pepper

1/3 teaspoon celery seed or 1 cup diced fresh celery

1 ½ tablespoons Italian spices

1 can black beans ( no sugar added), rinsed and drained

1 can kidney beans rinsed and drained

1 can garbanzo beans rinsed and drained

Bring the pot to a boil. Lower heat to medium-low. If you have the time to allow it to simmer for a while, do so. It just enhances all the flavors. But in a pinch, you can do this great soup from stove to table in 30 minutes!

Just before time to serve, raise heat and add 4 cups of mixed vegetable. (peas, carrots, green beans, corn)

Add 3-4 large handfuls of fresh spinach. Stir into pot and cook until spinach is wilted and vegetables are tender.

Optional additions:

Chicken

Rice

This is a wonderfully heart healthy meal and satisfying too. There will be plenty for leftovers as well.

Southwestern Chicken with Rice and Vegetables

Here is a low carb, delicious delight for a quick meal!

This quick and easy recipe is done on the stove top. When making 5-6 chicken breasts, combine in a small bowl:

6 teaspoons garlic powder
3 teaspoons chili powder
1 ½ teaspoons salt
1 ½ teaspoons paprika
4 tablespoons of lime juice

Roll chicken breast in this combined mixture, coating all sides well.

In a large skillet coated with nonstick cooking spray, brown the chicken on both sides. Drizzle 4 tablespoons of lime juice over the chicken as it is cooking. Lower heat to medium low and cover chicken. Cook 7-8 minutes longer or until the chicken juices run clear.

Serve with brown rice, your choice of vegetable and a salad. It’s a tasty delight low in calories and the only carbs will be the rice