TortelliNO

There is this damn popular soup out there and it goes my many names but they have the same core ingredients: tortellini, sausage, onion, greens, and tomatoes.

I naturally wanted to but my own spin on it, make it a bit leaner, but still rock the flavor!

Chicken Sausage Tortelli(NO) Soup

serves 620160118_172415

  • 1 cup chopped onion
  • 2/3 cup finely chopped carrots
  • 1 1/2 Tbsp minced garlic
  • 1 1/2 Tbsp Italian seasoning
  • 3/4 tsp paprika
  • 3/4 to 1 tsp fennel seeds, chopped*
  • 1/4 tsp red pepper flakes
  • 8oz can tomato sauce
  • 1/3 cup red wine
  • 8oz chicken breast, 1/4in cube **
  • 2 cups beef broth
  • 1 cup chicken broth
  • 1 cup water
  • 15oz can diced Italian style tomatoes
  • 10 oz frozen spinach
  • 1/4 tsp salt

In a medium pot over medium high heat combine onions through red wine, with a splash of water, and cover with a lid. Let everything steam and reduce about 5 minutes.

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Add the cubed chicken, and remaining ingredients. Cover with a lid, reduce heat to low, and simmer for 30 minutes until chicken is cooked.

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*Measure whole fennel seeds, and using a good chopping knife, chop up the fennel seeds. Use one hand to cup over the seeds as you chop because the particles of seeds will fly.

** Most easily done with a semi-thawed/partially defrosted cut of meat.

20160118_172403Nutrition (1/6 of recipe):

Calories:87, Fat: 1g, Sat. Fat: 0g, Cholesterol: 0mg, Sodium: 815mg, Carbs: 14g, Fiber: 3g, Sugars: 7g, Protein: 4.6g

I don’t even miss the tortellini. I could probably throw in some tofu shirataki noodles or zucchini noodles, if I really wanted to, when I serve up the soup. The fennel seeds and paprika, mimic the flavors you would find in pork sausage. The brothy soup, in combination with the beautiful green spinach, really fills you up, without the carbs and calories of the tortellini, and the wine… well wine not?!

I topped my soup with some chickpeas/garbanzo beans that I toasted up in the oven, to sub for the crackers or croutons.

Buon Apetito! 

Manly (and Slimming)

Hey all you Manly Men out there! Take a bite of this! 

20151203_204614_001-1[1]London broil is a rather inexpensive piece of beef, can easily be frozen and thawed, and doesn’t get tough in the soup-making process. It was also convenient since I happened to find a ton of it in the freezer… Cubing the steak is super easy when cutting a partially thawed piece.

Vegetable Beef and Barley Soup

makes 16 servings

    • 1 1/2 lb london broil, trimmed of fat
    • 6-8 Tbsp brown gravy mix, low sodium
    • 2/3 cup onion, chopped
    • 1 Tbsp garlic, minced
    • 2 Tbsp paprika
    • 1 Tbsp thyme, dried
    • 2 tsp oregano, dried
    • 1 tsp parsley, dried
    • 1 Tbsp minced/chopped dried onion
    • 1 tsp ground rosemary
    • 3/4 to 1 tsp black pepper, to taste
    • 1/4 to 1/2 tsp salt, to taste
    • 1 bay leaf
    • 6- 7 cups water
    • 4 cups chicken broth, fat free, low sodium
    • 2 cups beef broth, fat free, low sodium
    • 3/4 cup barley
    • 1 (15oz) can diced tomatoes, low sodium
    • 2 1/2 cups celery, chopped, including leafy ends
    • 1 1/2 cups carrots, chopped
    • 2 cups kale greens, rough chop
    • 2 (10oz) mushrooms, white button, chopped
    • 1 cup green beans, cut (frozen will work)
    • fresh parsley, chopped, to garnish (optional)
    • oyster crackers (optional)

Cube the london broil into equal bite-sized pieces and place in a large pot. Add the onions through rosemary. With a large spoon, toss everything in the pot to coat the meat and onions.

Place the pot over low heat, add water and broth and cover. Allow to simmer for 40 minutes, or so. Add barley, cover, and bring to a boil. Once at a boil reduce heat back to low, add vegetables, cover and allow soup to simmer for 1 to 2 hours.

*I’m curious if using Italian seasoning could substitute many of the green herbs… let us know in the comments if you try!

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Keep covered, remove from heat, and allow soup to cool. Refrigerate, freeze, or my favorite recommendation… Mangia! Top and garnish to your liking.

Nutrition based off 6 Tbsp gravy mix

119 calories!

Ha! I’ll take TWO!

Barley Babe

I have really been trying to embrace healthy carbs, lately, such as whole grains. I have always loved barley. I remember being a little kid and stealing the barley out of my moms chicken soup pot. I remember the chewy texture sucked me right in!

I was on an oatmeal kick, last year, and then heard of quinoa bowls. I made one for breakfast one morning and thought how great of an idea it was to switch out my oatmeal and top this grain with berries! Then I heard of breakfast barley bowls, which I, still, have yet to try! But, today, I bought a bag of barley and I’m ready to rock!

With an eggplant on the discount rack and a bag of cauliflower in the freezer, I was more than ready to try Julie’s barley risotto. I’ve always had risotto made with rice and I have heard that it is rather difficult to make. Bring it!

Heres my take:

Eggplant Barley Risotto

serves 4-6WP_005243

  • 2 1/2 cups cubed eggplant, skin on
  • 1/2 tsp Italian seasoning
  • 1 Tbsp garlic, minced
  • 1 cup onion, chopped
  • 1 cup barley
  • 3 cups fat free, low sodium chicken broth, divided
  • 1 tsp to 1 1/2 tsp thyme
  • 1/2 Tbsp granulated garlic
  • 1 16oz bag cauliflower florets, frozen
  • 2 wedges Laughing Cow Light Swiss cream cheese
  • 1/4 cup reduced fat grated Parmesan
  • s/p to taste

Heat the oven to 440 F. On a baking sheet, lined with parchment paper, spread the eggplant and sprinkle with Italian seasoning. Roast int heat oven for about 8 minutes. While the eggplant is roasting, Add the onion and garlic to a large pot, cover, and simmer over medium heat, until the onions start to sweat.

Add the barley, along with 1 cup of broth. Bring to a boil. Add the eggplant and frozen cauliflower. Cover the pot, lower the heat to medium high. Stir the pot frequently. As the broth is absorbed, add another cup of broth. Once the last cup of broth is added, add the thyme and granulated garlic. Stir until spices have been disbursed.

Lastly, add the cheese wedges and stir. Turn off the heat. Sprinkle the parm in a little at a time, stirring constantly.

Each serving is 3/4 cup. If you’re really hungry, this dish can be divided into fours!

Damn I love barley! I’m already planning another barley dish! Stay tuned!