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Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT 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.

 

"Let onion atoms lurk within the bowl."
-Sidney Smith, Clergy

The refrigerator light goes on...

This Spanish-inspired soup is really more like a stew even though it is made in two different pans. The rich flavors of the caramelized onions combine perfectly with the paprika, sage and coriander. The garbanzos make the soup creamy while the roasted veggies and chicken bring a perfect savory flavor.

You could apply this technique using almost any flavors. Pinto beans with Mexican spices would work great, as well - just add a little poblano to the onions as they caramelize.

Crimini Mushrooms

Crimini mushrooms are marketed under many names, including Baby Bella, Roman, Italian, Brown or Classic Brown mushrooms. They are similar in size to white mushrooms but are a light cocoa color and have a firmer texture. They are much more flavorful than white mushrooms, having a richer, earthy taste that activates the umami taste buds. Their flavor has often been referred to as "meaty".

Portobello mushrooms are actually large crimini mushrooms and, because of the savory meaty flavor, have become popular in the last few years. As mushrooms mature, the ring that protects the spores breaks and as a result there is loss of moisture. Young mushrooms contain as much as 80% water and, as they lose water (as portobellos do by having their gills exposed), the savory mushroom flavor is increasingly concentrated.

If you are going to use portobellos in a recipe that has liquid or a sauce, scraping the gills from the mushroom before cooking will keep the sauce from turning black. Some taste will be lost, but there will still be plenty of rich mushroom flavor.

4 ounces mushrooms = 28 calories, 0g fat, 0g sat fat, 0 mono fat, 3g protein, 0g carbohydrates, 4mg sodium, 0mg cholesterol


 

Roasted Chicken and Chickpea Stew



Servings = 4 | Serving size =about 2 cups

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes great leftovers.

3 tsp olive oil (divided)
3 medium white onions (sliced)
2 15 ounce can no salt added chickpeas (garbanzo beans) (drained and rinsed)
4 cups no salt added chicken stock
1/2 tsp salt
1 Tbsp dried sage (rubbed sage is best)
2 tsp paprika
1 tsp dried thyme leaves
1 tsp ground coriander
8 ounces crimini mushrooms (quartered)
2 large carrots (peeled and cut into 1/4 inch disks)
1 lb boneless skinless chicken thighs (left whole)

Roasted Chicken and Chickpea Stew
Place 2 teaspoons of the olive oil in a large skillet over medium-high heat. Add the onions and cook, stirring frequently, for 15-20 minutes, until well caramelized. The onions should be well browned and softened.

Add the chickpeas, chicken stock, salt, sage, and paprika, thyme, and coriander, then reduce heat to simmer and cook, covered, stirring occasionally, 40 minutes or until the chickpeas are tender.

Remove the soup from heat and allow to cool for 20 minutes. Using a blender or immersion blender, puree until smooth.

While the soup is cooking, place the remaining teaspoon of olive oil in a small dutch oven or large oven-proof saucepan.

Add the mushrooms, carrots, and chicken thighs (left whole), cover, then place in the oven and roast for 40 minutes. Stir about every 10 minutes.

Add the roasted mushrooms, carrots, and chicken thighs to the pot with the pureed soup, stir, and place over medium-low heat, stirring occasionally, until the soup is again hot.

Serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 488 Calories from Fat 111
  % Daily Value
Total Fat 10g 19%
    Saturated Fat 1g 8%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 94mg 32%
Sodium 562mg 23%
Total Carbohydrates 59g 19%
    Dietary Fiber 14g 58%
    Sugars 17g  
Protein 37g  
Vitamin A 377% Vitamin C 28%
Calcium 18% Iron 36%
Vitamin K 35 mcg Potassium 1508 mg
Magnesium 123 mg