NBC Television “Daytime Alabama: Alison Lewis, Brooke Smith and Kale-Lentil Soup
January 21, 2010
So many ask people ask me about my television work. I love to do food television, and have been fortunate enough to do so many shows in the past year. I thought I would show a glimpse of us in action from yesterdays tapings for NBC 13 “Daytime Alabama” in Birmingham, Alabama. On one of the shows I featured “kale”. Everyone loved the recipes and was so excited to learn about kale and ways to use it in quick and healthy recipes. I made an awesome Kale-Lentil Soup filled with kale, lentils, garbanzo beans , andouille sausage and farro. I also made a Kale Saute with dried cranberries, walnuts and a drizzle of balsamic vinegar that I developed for Clean Eating Magazine. It was so much fun, and I thank Brooke Smith, Wes, Nicole and Alatia for all their great work and so much fun!
Kale-Lentil Soup
Cooking spray
11/2 cup chopped carrots
1 medium onion, chopped
1 teaspoon olive oil
2 tablespoons tomato paste with basil, garlic and oregano
8 cups low-salt, fat-free chicken broth
1/2 cup farro
1/2 cup lentils
1 (15-ounce) can chickpeas, rinsed and drained
1 bunch Swiss chard, stems removed and roughly chopped
2. Add carrots, onion and olive oil and cook, stirring until vegetables begin to soften, about 4 minutes. Add tomato paste and cook, stirring until slightly darkened about 1 minute.
3. Add broth, farro and lentils; bring to a boil. Reduce heat to medium; cover and simmer until farro and lentils are tender, about 30 minutes, stirring occasionally. Stir in chickpeas, chard and sausage and simmer 5 minutes more.
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Low Calorie, Low-Fat: Quick and Easy Chipotle Chili
January 19, 2010
My boys love chili, and we make it often at my house, especially this time of year. With only 248 calories and 4.8 grams of fat, this chili is low in fat and calories. I developed this recipe for Laura’s Lean Beef, but the original recipe has black beans instead of kidney beans and no chipotle seasoning. Both versions are wonderful. If you are really short on time and only have about 10 minutes, I love the Publix seasoning packet. Just add beef, tomatoes and beans, and it comes out great.
Quick and Easy Chipotle Chili
1 onion, chopped
1 jalapeno pepper, seeded and chopped
2 cloves garlic, minced
1 (28-ounce) can crushed tomatoes
1 (12-ounce) bottle light beer
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon chipotle seasoning
2 cups low-salt beef broth
2 (15-ounce) can kidneys beans, rinsed and drained
Garnish: shredded low-fat Cheddar cheese, chopped green onions, light sour cream
2. Stir in tomatoes and next 5 ingredients and simmer, uncovered 15 minutes.
3. Add beans and cook 10 more minutes or until thoroughly heated.
4. Garnish with cheese, green onions, and sour cream if desired.
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Heartwarming Comfort Food: Matzoh Ball Soup
January 05, 2010
I have been sick for the past few days which is rare for me. My sweet friend, Heidi, offered to make me some Matzoh Ball Soup. Of course, I turned her down, but made every effort to make it on my own (with tons of help from my daughter, thank you Leigh). It’s three days later, and it still tastes great. It’s perfect for the cold weather we’re having and warms the soul. If you’re short on time, use the Manischewitz Matzo Ball and Soup Mix and add the vegetables above. It’s really great too.
Matzoh Ball Soup
2 tablespoons vegetable oil
1 teaspoon sea salt
3/4 cup plus 2 tablespoons matzo meal
10 cups low-sodium chicken broth
3 medium carrots, sliced into 1/2-inch-thick rounds
2 stalks celery, sliced into 1/2-inch pieces
2 medium parsnips, peeled and sliced into 1/2-inch-thick rounds
Fresh dill, for garnish
2. Bring chicken stock to a boil in a large wide saucepan, and reduce heat to a simmer. Slightly dampen your fingertips, and form 2 heaping tablespoons of batter into a 1 1/2-inch ball, being careful not to compress the mixture too much. Place ball on the prepared pan. Repeat process with remaining batter.
3. Using a large spoon, slide the matzo balls into the simmering stock. Once all the balls have been added, cover and cook for 10 minutes. Add carrots, celery and parsnips, cover, and continue cooking for 20 to 25 minutes, until the vegetables are tender and the matzo balls are cooked through. Garnish with fresh dill.
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Last Minute Food Christmas Gifts: Curried Soup Mix
December 20, 2009
Everyone loves homemade food gifts so if you’re in a pinch with only a few more days, here’s a easy, healthy and pretty food gift. Curried Soup Mix is a great combination of lentils and spices. It makes a pretty presentation perfect for this time of year. It’s a true comforting soup ideal for this cold weather.
Curried Soup Mix
1 pound red lentils
3 teaspoons sea salt
6 tablespoons minced dried onion
2 tablespoons curry powder
1 teaspoons garlic powder
1 pound green lentils
1/2 package (5-ounce) dried apple rings, cut into 1/2-inch pieces
2 tablespoons dried parsley leaves
2. Prepare labels with cooking instructions; attach to jars. Add to label before giving as a gift:
Place lentil soup mix in 3-quart saucepan with 7 cups water. Heat to boiling on high. Reduce heat to low; cover and simmer 20 to 30 minutes, stirring occasionally.
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Healthy Soup for Supper: Lentil-Farro Soup
October 12, 2009
After my trip to Wisconsin (and my intake of cheese), I came back to Alabama to more rain and cooler temperatures. I thought a healthy dose of farro, lentils, chickpeas and Swiss chard would be the perfect mix to create this healthy soup: Lentil-Farro Soup. If you’re not familiar with Swiss Chard, it’s a leafy green full of vitamins. I added a southern hint of Cajun sausage to jazz it up just a bit.
Lentil-Farro Soup
Cooking spray
11/2 cup chopped carrots
1 medium onion, chopped
1 teaspoon olive oil
2 tablespoons tomato paste with basil, garlic and oregano
8 cups low-salt, fat-free chicken broth
1/2 cup farro
1/2 cup lentils
1 (15-ounce) can chickpeas, rinsed and drained
1 bunch Swiss chard, stems removed and roughly chopped
2. Add carrots, onion and olive oil and cook, stirring until vegetables begin to soften, about 4 minutes. Add tomato paste and cook, stirring until slightly darkened about 1 minute.
3. Add broth, farro and lentils; bring to a boil. Reduce heat to medium; cover and simmer until farro and lentils are tender, about 30 minutes, stirring occasionally. Stir in chickpeas, chard and sausage and simmer 5 minutes more.
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Love This Lasagna Soup
March 02, 2009
If you love lasagna, you will love this soup. All of my favorite ingredients, spinach, sausage and tomatoes and cheese, fill this soup, and it is so quick and easy. Using the mini farfalle noodles works perfect in this recipe as they truly look like mini lasagna noodles. My family was wowed by the soup. Serve with a salad and some fresh crusty bread, and dinner is on the table in no time.
Lasagna Soup
Prep: 15 minutes
Cook: 30 minutes
Yield: 8 cups
Ingredients
1 pound mild Italian sausage
1 cup diced onion
1 cup diced carrots
1 (8-ounce) package sliced fresh mushrooms
2 garlic cloves, minced
4 cups low-salt, fat-free chicken broth
1 (141/2-ounce) can diced tomatoes with basil and oregano
1 (15-ounce) can tomato sauce
1/2 teaspoon dried Italian seasoning
1 cup mini farfalle pasta (piccolini) “Barilla” makes it
2 cups fresh spinach
2 cups freshly grated Asiago cheese
1/2 cup freshly grated Parmesan cheese
Fresh basil, (optional)
Preparation
1. Brown sausage in a large Dutch over medium-high heat. Add onions and carrots; sauté 3 minutes. Stir in mushrooms and garlic; saute 3 minutes more.
2. Add chicken broth, diced tomatoes, tomato sauce and Italian seasoning; bring to a boil. Add pasta and simmer until cooked, about 10 minutes, or according to package directions. Stir in spinach and cook until wilted.
3. Place 1/4 cup Asiago cheese into each bowl; pour soup on top garnish with Parmesan cheese. Garnish with basil, if desired.
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Easy and Delicious White Chili
February 19, 2009
My friend and loyal fan, Dawn, asked me a while back for a recipe for White Chili. I promised her I would work on one, and this recipe came out great. It’s simple to prepare-just requiring some chopping, vegetables and grating cheese, and that’s the only work involved. Feel free to use already-shredded cheese if your short on time, and I used a rotisserie chicken to speed up the process. This chili has just the right consistency and spice. Even my 8-year-old was asking for seconds.
White Bean Chili
Prep: 20 minutes
Cook: 35 minutes
Yield: 4 to 6 servings
Ingredients
1 medium onion, diced
1 teaspoon olive oil
1 (4-ounce) can chopped green chiles, undrained
2 cloves garlic, minced
11/2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/8 teaspoon ground red pepper
2 (15-ounce) cans Great Northern Beans, drained and rinsed
31/2 cups low-salt, fat-free chicken broth
2 cups chopped cooked chicken (I used rotisserie chicken)
1 cup freshly grated Monterey Jack cheese
1 cup freshly grated Colby cheese
Toppings: crushed corn chips, light sour cream, chopped green onions, olives, chopped tomatoes, oyster crackers, bacon
Preparation
1. Cook onion in hot oil in a Dutch oven over medium-high heat, stirring until tender. Add green chiles and next 4 ingredients; cook 2 minutes, stirring constantly. Add beans and chicken broth. Bring to a boil; reduce
heat, and simmer 20 minutes. Add chicken, 1/2 cup of Monterey Jack and 1/2 cup Colby cheese; simmer 10 minutes more. Ladle chili into individual bowls. Top each serving evenly with cheese and desired toppings.
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Easy and Healthy Bean-Vegetable Soup
January 26, 2009
How about a simple and healthy bean soup recipe while the weather is still cold? I found this plain bean mixture at Fresh Market, but you can find bean mixes at all local grocery stores. I don’t use the seasoning packets that come with them, just the recipe below. Just look for a 1-pound bag, and this recipe will be a breeze. It’s so hearty, easy and flavorful. The hardest part is that you have to soak the beans overnight. Stay warm and enjoy!
Bean Vegetable Soup
1/2 pound sweet Italian sausage can be added to this.
Prep: 20 minutes
Stand: overnight
Cook: 2 hours
Yield: 8 cups
Ingredients
1 pound bean soup mix
6 cups water
4 cups fat-free, low sodium chicken broth
1 medium onion, diced
1 cup diced carrot
3/4 cup diced celery
1 (28-ounce) can diced tomatoes
2 tablespoons fresh lemon juice
1 tablespoon Worcestershire sauce
2 cloves garlic, minced
1/2 teaspoon freshly ground pepper
Chopped fresh parsley and grated Parmesan cheese (optional)
Preparation
1. Soak the bean mix overnight in plenty of water; rinse and drain.
2 Add beans to water and bring to a boil; simmer 1 hour.
3. If adding sausage, saute sausage in a large saute pan until browned. Add sausage and remaining ingredients; simmer 2 hours. Sprinkle with chopped fresh parsley and Parmesan before serving, if desired.
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Healthy and Quick Chicken-Rice Soup
January 14, 2009
After I posted my chowder recipe yesterday, my friend, Kevin, (who is a well known physical therapist for professional athletes) asked me for a recipe for Chicken and Rice Soup without cream. Kevin eats healthier than most people I know. He eats salmon at least three times a week and has an incredible palate for food. So, when I decided to develop this Chicken and Rice Soup recipe, I really had to think it out carefully with the healthiest ingredients. This soup is filled with fresh vegetables, fresh herbs, low-fat and low-sodium chicken broth, lean chicken, and a mixture of brown, wild and white rice. It takes less than 45 minutes to prepare, and it’s the ultimate way to feed the soul whether you’re under the weather or not.
Healthy Chicken Rice Soup
Prep: 15 minutes
Cook: 30 minutes
Yield: 6 to 8 servings
Ingredients
11/2 cups diced carrots
11/2 cups diced celery
1 cup diced onion
1 cup diced leeks
1 tablespoon olive oil
Vegetable cooking spray
2 cloves garlic, minced
1 (8-ounce) package sliced fresh mushrooms
1/4 teaspoon freshly ground pepper
8 cups organic low-sodium, fat-free chicken broth
1 cup rice blend mix of white, brown and wild rice, uncooked
21/2 cups cooked chopped chicken (I used white meat only from rotisserie chicken)
2 tablespoons chopped fresh Italian parsley
1 tablespoon chopped fresh thyme
Preparation
1. Saute first 4 ingredients in a hot oil in a large lightly greased Dutch oven over medium-high heat 3 to 5 minutes or until vegetables are tender. Add garlic, mushrooms and pepper; saute 1 more minute. Add chicken broth; bring to a boil. Add rice, stirring well. Cover, reduce heat and cook 15 to 20 minutes. Add chicken and cook 5 to 10 minutes more or until heated through. Stir in parsley and thyme before serving.
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Roasted Tomato Basil Soup (without any cream)
November 05, 2008
I was at the grocery store yesterday (imagine that), and Campari tomatoes were buy one, get one free (run to Publix now). It inspired me to share with you my favorite Roasted Tomato Basil Soup recipe. This is so easy to prepare and bursting with flavors. And for those of you watching your weight or don’t like creamy soups, this soup has no cream, milk or half-and-half.
Roasted Campari Tomato-Basil Soup
Prep: 15 minutes
Cook: 1 hour, 20 minutes
Yield: 6 to 8 servings
Ingredients
2 (16-ounce) containers compari tomatoes, cut in half
4 tablespoons olive oil, divided
1/2 teaspoon kosher salt
1/2 teaspoons freshly ground black pepper
1 cups chopped yellow onions
4 garlic cloves, minced
1 tablespoon butter
1/4 teaspoon crushed red pepper flakes
1 (28-ounce) canned plum tomatoes, undrained
1 cup finely chopped fresh basil
4 cups chicken broth
Directions
Preheat the oven to 400F degrees. Toss together the tomatoes, 2 tablespoons olive oil, salt, and pepper. Spread the tomatoes in 1 layer on a baking sheet and roast for 30 to 40 minutes.
In an 8-quart stockpot over medium heat, saute the onions and garlic in remaining 2 tablespoons of olive oil, butter and red pepper flakes for 10 minutes, until the onions start to brown. Add the canned tomatoes, basil and chicken broth. Add the oven-roasted tomatoes, including the liquid on the baking sheet. Bring to a boil and simmer, uncovered for 30 minutes. Serve hot or cold.
If you’re wondering what Campari tomatoes are, here is what they look like:
