Nutritionist's Chicken Marbella

1/2 cup dry white wine
1/2 cup defatted reduced sodium chicken broth
1/2 cup pitted prunes
1/4 c packed dark brown sugar
1/4 cup red wine vinegar
1/4 cup pitted spanish green olives
4 cloves garlic finely chopped
1 TB olive oil
2 tsp dry oregano
salt & pepper to taste
4 boneless skinless chicken breasts, about 1 lb
1/4 cup drainer capers

1. preheat oven to 400 degrees. Combine wine, broth, prunes, brown sugar, vinegar, olives, garlic, oil, oregano in a saucepan & bring to a simmer. simmer uncovered for 10 minutes. season to taste with salt & pepper.
2. Place chicken breasts in a large shallow baking dish. Pour sauce over, turning to coat. Scatter capers over top. bake til chicken is no longer pink in the center, 30-35 minutes. 

4 servings 295 cal/serving. 28 gms protein, 7 gms fat, 29 gms carbs, 580 mg sodium

Indian Chick Pea Entree

My Riff: DOUBLE THIS & INCREASE the vegetables! You'll get 6 servings (or 4 Man-Size ones).

1. I followed Vegan Richa's directions exactly--Vitamixing the onion, ginger & garlic with water until smooth. Sounds weird--but, it works.

2. I DID use the 1 teaspoon of oil to blend all the spices until fragrant. I've done this previously with water & it's just not the same, IMHO.

3. I used Eden Soy Milk Unsweetened for a creamy texture---AND instead of adding in 1 1/2 cups of broth or water, I used 3/4 cup of Imagine No-Chicken Low-Sodium Broth + 3/4 cup of Eden Soy Milk.

Here's my ingredient "Riff" list for the DOUBLED RECIPE. Use Vegan Richa's recipe for the instructions. http://bit.ly/1q8QQ57

1/2 cup chopped onion
8 cloves of garlic
2 inch knob of ginger--sliced for easier blending

1 tsp oil
1 tsp ground cumin
1 tsp ground coriander
1 tsp cinnamon
1 tsp cardamom (optional)
1/2 tsp or more cayenne
1 tsp turmeric
6 tbsp or more peanut butter or almond butter
1 cup non dairy milk (I used Eden Unsweetened Soy Milk)

PLUS: 1 1/2 cups combo (1/2 of each) water or broth (I used Imagine No-Chicken Low-Sodium) AND Eden Soy Milk Unsweetened (or non-dairy milk of your choice)

1 1/2 red bell peppers, sliced
1 1/2 cups of sliced carrots
1 1/2 cups of sliced summer squash or zucchini
2-15 oz cans chickpeas drained and washed, or 3 cups cooked
½-1 tsp or more salt
2 tsp or more sugar or other sweetener of choice
2 tsp lime juice
1/2 cup chopped cilantro (or use 2 tbsp thai basil)
pepper flakes to taste

You can serve this on rice or a grain of your choice--OR NOT!

You're going to LOVE THIS!

·  CAULIFLOWER SOUP

1 head cauliflower, cut into pieces

·  3 carrots, coarsely chopped

·  1 cup coarsely chopped celery

·  2 leeks, coarsely chopped

·  2 cloves garlic, minced

·  2 tablespoons Dr. Fuhrman's VegiZest (or other no salt seasoning blend such as Mrs. Dash, adjusted to taste)

·  2 cups carrot juice

·  4 cups water

·  1/2 teaspoon nutmeg

·  1 cup raw cashews or 1/2 cup raw cashew butter

1.     ·  5 cups chopped kale leaves or baby spinach

2.      

3.     Place all the ingredients except the cashews and kale in a pot. Cover and simmer for 15 minutes or until the vegetables are just tender. Steam the kale until tender. If you are using spinach there is no need to steam it; it will wilt in the hot soup. In a food processor or high powered blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. Return to the pot and stir in the steamed kale (or raw spinach).

CREAMY THAI CARROT SOUP WITH BASIL

If you’ve ever wished you could drink peanut sauce through a straw, this is the soup for you.

Since discovering Thai food years ago (as inauthentic as it may be in my world), I’ve fallen in love. I make Pad Thai for dinner (find our go-to recipe in our 31 Meals Cookbook) several times a month, primarily because we love any and every excuse to douse things in peanut sauce.

I love serving our Pad Thai with loads of fresh diced carrots for added crunch and nutrition. Carrots drizzled in Sriracha and peanut sauce is a trifecta of flavor perfection. If you’ve not experienced it, please do (immediately).

I think you know where I’m going with this…

Carrot soup, you guys.

Carrot soup PLUS peanut butter, chili garlic sauce and basil. LIT’rally like drinking peanut sauce through a straw but with far less guilt and way more nutritiounal value. For the win!

Benefits of this recipe:

30 minutes
7 ingredients (plus desired toppings)
Super easy
Mega healthy
So creamy
Perfect use for spring carrots and fresh basil
Feeds a crowd with ease
Freezes well for easy dinners/lunches later on

Plus, look at how gorgeous and colorful it is! Beta carotene much?

So what does it taste like?! It’s

Creamy
Velvety
Comforting
Not too spicy
Perfectly sweet
Super flavorful
Peanut butter-y
Healthy
And the perfect light dinner or lunch

I highly recommend topping yours with a combination of the following things:

– Full fat coconut milk – for an extra touch of creamy decadence/sweet coconut flavor
– Sriracha or chili garlic sauce – for extra heat
– Fresh basil, cilantro or mint – for a fresh boost of herbacious flavor
– A bit of agave or brown sugar – for added sweetness

If you make this soup, let me know what you think in the comments or by taking a picture and tagging it #minimalistbaker on Instagram! I’d love to see. Cheers to healthy eats, friends!

4.8 from 69 reviews

CREAMY THAI CARROT SOUP WITH BASIL

 

PRINT FRIENDLY VERSION

Prep time

5 mins

Cook time

25 mins

Total time

30 mins

 

Thai-inspired, 7 ingredient, 30-minute carrot soup that’s creamy, vegan + gluten free, perfectly sweet and spicy and so delicious.

Author: Minimalist Baker

Recipe type: Soup, Entree

Cuisine: Vegan, Gluten Free, Thai

Serves: 4

Ingredients

• 1/2 1 large yellow onion, chopped
• 3 cloves garlic, diced
• 1 pound carrots, scrubbed (or peeled) and chopped (~4 cups)
• Salt and Pepper
• 2 cups Veggie Stock + 2 cups water
• 1/3 cup creamy or crunchy salted natural peanut butter (use less for a less intense PB flavor)
• 2 tsp chili garlic sauce (use less for less spice)
• TOPPINGS: Fresh basil, cilantro, or mint; coconut milk; brown sugar or agave nectar (sub honey if not vegan); Sriracha hot sauce
• (NOT LISTED: Coconut or Olive Oil for sauteing)

Instructions

1. Heat a large pot over medium heat.
2. Dice onion and garlic. Add to pot with 1 Tbsp coconut or olive oil (or nonstick spray). Add carrots and cook for 5 minutes.
3. Season with a healthy pinch each salt and pepper, then add veggie stock and 2 cups of water and stir.
4. Bring to a low boil, then reduce heat to a simmer. Cover and cook for 20 minutes, or until veggies are tender (test by cutting a larger piece of carrot in half – it should cut with ease).
5. Transfer to a blender (or use an immersion blender) and blend until smooth and creamy. (Cover with a towel in case your lid leaks any soup while blending.)
6. Add peanut butter and chili garlic sauce to the blender and blend to combine, using a ‘puree’ or ‘liquify’ setting if you have it.
7. Taste and adjust seasonings as needed. For a touch of added sweetness, add a Tbsp or so of brown sugar, maple syrup or agave nectar (or honey if not vegan). Add more chili garlic sauce for more heat.
8. Serve immediately with fresh basil or herbs of choice. A drizzle of coconut milk will add a creamy, sweet touch. Serve with sriracha for extra heat.

enchilada casserole

NGREDIENTS

• ½ cup raw cashews
• 1 heaping cup chunky salsa (I like Frog Ranch)
• 1 medium red bell pepper, chopped
• ½ tsp garlic powder
• ½ tsp chili powder
• 1 heaping tsp salt
• ¼ tsp cayenne pepper
• 1-8oz pkg tempeh, finely chopped
• 1 small onion, diced
• 1 bunch kale, stems removed and leaves chopped
• 1-15oz can kidney or black beans, drained and rinsed
• ¾ cup corn (I used thawed from frozen)
• ½ cup enchilada sauce (I like Frontera)

INSTRUCTIONS

1. Preheat oven to 350F. Rub an 8x8in glass baking dish with coconut oil or spray with cooking spray.
2. Place cashews in a small bowl. Cover with hot water and side aside to soak.
3. Meanwhile, chop tempeh, pepper, onion, and kale. Set the chopped pepper aside. Place the rest of the veggies in a large bowl. Add beans and corn.
4. Place drained cashews, salsa, and chopped bell pepper, and spices in a high-speed blender (I used my nutri-bullet). Blend until very smooth and creamy.
5. Pour sauce over the veggie-tempeh-bean mixture, stirring very well.. Dump mixture into baking dish. Using a spatula, press down the casserole so it's packed very tight.
6. Top with enchilada sauce. Spread enchilada sauce so it covers mixture. Sprinkle with chili powder if desired.
7. Bake for 30 minutes.

Sweet potato/white bean/brocolli curry

Sweet Potato and White Bean Curry Soup with Roasted Broccoli

 

Print

Prep time

20 mins

Cook time

25 mins

Total time

45 mins

 

Author: Brandi Doming

Serves: 10 cups

Ingredients

• Cashew Cream for the Soup
• ⅓ cup raw cashews, to make cashew cream (58 g, soaked overnight if you don't have a high-powered blender)
• ⅔ cup water
• Roasted Broccoli
• 3 cups frozen broccoli florets (244 g, I prefer to use frozen because they stay moist while cooking and don't burn or dry out too fast like fresh broccoli)
• Soup
• 4 cups water
• 1 packed cup finely chopped yellow onion (140 g)
• 3-4 extra large garlic cloves, minced (15 g, about 1½ tablespoons)
• 3 heaping cups peeled & chopped ½ inch chunks sweet potato (450 g)
• 2 teaspoons fine sea salt
• 1 to 1½ tablespoons Penzey's "Now Curry" powder (see Note below)
• Two 15 oz cans cannellini beans, drained and rinsed
• ¼ cup tomato paste (60 g)
• 1 cup cashew cream (if allergic to cashews, sub full-fat creamy coconut milk, not a light plant milk or water, or the soup will be too runny/watery! Please note that I have only tested this with cashew cream)
• Note: Ok, regarding the curry powder, as stated above in my post, the Penzey's "Now Curry" is more potent, contains 15 spices and is more spicy, so if you can't find it or are not using it, make sure to use a good yellow curry powder. McCormick will be a decent sub, as it has similar spices in it, but it is definitely less spicy and not the exact same taste, so your ratio will be different. With the Penzey's being much spicier, 1 tablespoon may be plenty spicy for you. I did 1 tbsp + ½ teaspoon of Penzey's. If using a milder curry powder like McCormick, you can probably use the full 1½ tablespoons to make sure you get enough flavor and spice. Start out with 1 tablespoon and add more if needed. I would also suggest you will probably want a pinch of cayenne pepper, maybe even a touch of cinnamon (Penzey's contains it) to add as well, since it is not nearly as spicy as the Penzey's brand.
• Note 2: To save time for the day of dinner, I chopped my onions, garlic and sweet potatoes the day before and stored the potatoes in the fridge and the onion and garlic in the freezer. The next day, dinner comes together really fast.

Instructions

1. First, you will need to make your cashew cream. If you do not have a high-powered blender, soak your cashews overnight in lukewarm water. Drain, rinse and add to a blender (I used my Vitamix, unsoaked) and add the ⅔ cup water. Blend until completely smooth and no bits remain. Set aside.
2. Next, you will roast you broccoli. Preheat the oven to 375 degrees Fahrenheit (Celsius) and line a sheet pan with parchment paper. Spread your broccoli out and season well with salt and pepper. Bake 15 minutes until just beginning to see the tips browning.
3. While your broccoli is roasting, you will prepare the soup, which comes together pretty quickly. Add your chopped onion and garlic and the 4 cups water to a large pot. Turn to high heat and bring to a boil, once boiling, let cook for 5 minutes.
4. Then add the sweet potatoes, salt and curry powder. Stir well and reduce the heat to medium-low and cover with a lid. Cook for 10 minutes.
5. Add the beans, tomato paste and cashew cream. Stir and cook another 10 minutes or so until it has thickened up some. Taste and adjust salt or spices if needed. Like in the note mentioned above, if you want it spicier, add a pinch of cayenne pepper. Your broccoli should be done by now. Top the soup with the broccoli and serve.

CHICK PEA SALAD

All of the flavor of a chickpea shawarma sandwich in a salad! Mediterranean-spiced chickpeas, fresh salad, and Garlic Dressing. A flavorful, filling, plant-based meal.

Ingredients

CHICKPEAS

·  1 15-ounce (425 g) can chickpeas, rinsed, drained and dried in a clean towel

·  1 Tbsp (15 ml) olive oil

·  Heaping 1 tsp cumin

·

·  Heaping 1/2 tsp turmeric

·  Scant 1/2 tsp sea salt

·  1/2 tsp ground cinnamon

·  1/4 tsp ground ginger

·  Pinch each black pepper, ground coriander + cardamom

SALAD

·  5 ounces (141 g) spring mix lettuce (organic when possible)

·  10 cherry tomatoes, chopped (organic when possible)

·  1/4 cup (28 g) red onion, thinly sliced

·  3/4 cup (45 g) fresh parsley

1 avocado

·  20 (~60 g) pita chips, slightly crushed (store bought or homemade*)

DRESSING

·  1/2 cup (120 g) hummus

1/2 cup tahini

·  3 cloves garlic (1 1/2 Tbsp or 9 g), finely minced or grated

·  1 lemon, juiced (2 Tbsp or 30 ml)

·  Water to thin

Instructions

1.    Preheat oven to 400 degrees F (204 C) and position a rack in the middle of the oven.

2.    Add washed and dried chickpeas to a mixing bowl. Add olive oil and all seasonings and toss to combine. To help them cook faster and disperse the seasonings more easily, lightly mash half the chickpeas with a fork (leaving the other half whole).

3.    Sample a chickpea and adjust seasonings as needed (I added more salt, cumin, and ginger). Then arrange in a single layer on a bare baking sheet and bake for 20-22 minutes, or until golden brown and crispy. Then set aside.

4.    In the meantime, prepare all salad ingredients and add to a bowl (reserving pita chips for later). Set aside.

5.    To prepare dressing, add hummus, garlic, dill, and lemon juice to a small mixing bowl and whisk to combine. Then add warm water and whisk until pourable.

6.    To serve, add baked chickpeas and pita chips to the salad, along with half of the dressing. Toss to combine.

7.    Divide between serving dishes and serve with remaining dressing.

8.    For best results, store leftovers separately (chickpeas in a container at room temperature, salad ingredients in refrigerator, dressing in a container in refrigerator, pita chips in a container at room temperature). Keeps for 2-3 days, though best when fresh.

Notes

*To make your own pita chips, slice 2-3 pieces of pita into triangles and brush or spray both sides with grape seed or coconut oil. Lightly season with zaatar.  Then arrange on a baking sheet in a single layer and toast on each side for 3-5 minutes in a 400 degree F (204 C) oven. This can be done while the chickpeas are baking to save time!