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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Good men eat and drink that they may live."
- Socrates

The refrigerator light goes on...

With most recipes I drain and rinse canned beans, but the liquid from the can adds a lot to this stew. If you like your food really spicy, add a third or fourth jalapeno.

Soup as a Main Course

Many soups are pretty much a meal in and of itself.  It has everything that you would want in a meal a protein, veggies, starch, and even a fruit.  

There is excellent research about the residents of Okinawa who appear to have the longest life expectancy of any culture in the world.  One of the main contributing factors is that they are lean and fit because of activity, but also because of a very low calorie diet.  The mainstay of the diet is a soup of (usually) chicken broth with noodles, and a small amount of meat or seafood.  


 

Spicy Black Eyed Pea Stew



Servings = 4 | Serving size =about 2 1/2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes very good leftovers. Keep refrigerated up to 3-4 days.

2 tsp olive oil
1 large onion (diced)
2 large ribs celery (diced)
1 lb boneless skinless chicken thighs (cubed)
2 large carrots (cut into rounds)
1/2 tsp salt
fresh ground black pepper (to taste)
2 large jalapeno peppers (diced)
1 tsp ground cumin
1 tsp chili powder
1 tsp dried oregano
2 15 ounce can no salt added black eyed peas (do not drain)
4 cups water
12 ounces mustard greens (cut into thin strips)

Place the olive oil in a large sauce pan over medium high heat.

Add the onion and cook, stirring frequently, for about 4 minutes.

Add the celery and cook for another 4 minutes.

Add the chicken thighs and cook until lightly browned.

Add the carrots, salt, pepper, jalapeno, cumin, chili powder, oregano, black eyed peas and water.

Reduce the heat to medium, stir and cover.

Simmer for 60 minutes, stirring occasionally.

Add the greens to the pot and stir. Cook for about 5 minutes.

Serve.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 394 Calories from Fat 74
  % Daily Value
Total Fat 7g 14%
    Saturated Fat 1g 6%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 94mg 32%
Sodium 478mg 18%
Total Carbohydrates 43g 14%
    Dietary Fiber 12g 41%
    Sugars 6g  
Protein 36g  
Vitamin A 297% Vitamin C 125%
Calcium 19% Iron 37%
Vitamin K 445 mcg Potassium 1413 mg
Magnesium 139 mg