This recipe is NOT safe for Coumadin (warfarin) users.
This recipe is safe for those who are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Good men eat and drink that they may live."
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.
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.
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)|
|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)|
|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.
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|
|Total Carbohydrates 43g||14%|
|Dietary Fiber 12g||41%|
|Vitamin A 297%||Vitamin C 125%|
|Calcium 19%||Iron 37%|
|Vitamin K 445 mcg||Potassium 1413 mg|
|Magnesium 139 mg|