Serves 4-6 people
I want to thank WSLS 10 and Daytime Blueridge for having me on their show to prepare this warming soup. This dish is packed with flavor, protein, fiber and a ton of vitamins and minerals; the perfect way to start the new year!
4 large cloves garlic (3 peeled and left whole, 1 minced and set aside)
1 small onion, thinly sliced
Salt (will use throughout cooking, see instructions)
1 cup white beans, dry and soaked overnight*
Enough water to cover beans by 2 inches
1 large sprig fresh rosemary
2 sprig fresh thyme
1 bunch parsley stems
2 bay leaves
1 bulb fresh fennel, thinly sliced
1 medium carrot, diced
1 lb ground turkey
1 tsp. fennel seed
¼ tsp crushed red pepper flakes
½ cup dry white wine
1 can (14.5 oz) diced tomatoes
1 bunch kale, washed and sliced into ribbons
1 cup dry Ditalini pasta (whole grain if you can find it)
Extra virgin olive oil, ¼ cup chopped parsley leaves, and grated Parmesan for garnish.
Heat 1 Tbsp. of olive oil in a large soup pot. Add the onions + 1/8 tsp salt.
As the onions start to brown add 2 garlic cloves. Stir until onions are well caramelized.
Add the soaked beans, water, rosemary, thyme, parsley stems, and bay leaf. Simmer (partially covered) until the beans are quite tender (~2 hours).
As the beans near the end of their cooking, saute the fresh fennel with 1/8 tsp salt in a non-stick skillet. Cook until softened and just starting to brown.
Add the carrots, ground turkey, minced garlic, pepper flakes, ¼ tsp salt, and fennel seed. Stir occasionally until the turkey is cooked through.
Deglaze the pan by adding ½ cup white wine, scraping up any brown bits. Add the meat, wine and veggies to the bean pot.
Add the diced tomatoes + 2 cans full of water. Simmer for 10-15 minutes
Add the kale, 1/8 tsp salt, and pasta. Simmer until the pasta is al dente.
Fresh ground pepper to taste.
Serve hot with a sprinkle of fresh parsley, parmesan cheese, and ½-1 tsp extra virgin olive oil.
*You can use canned white beans as well. Drain, rinse and simmer with aromatics as instructed. The simmering time will be cut down to ~30-45 minutes.
Nutritional Information: a 1.5 cup serving
525 calories, 55g carbohydrates, 12g fiber, 16g fat, 3.5g saturated fat, 39g protein, 525mg sodium. Each serving is high in B vitamins, folate, vitamins A, C, K, calcium, iron, potassium, selenium, zinc, magnesium and manganese.
Perfectly Baked Chicken Breast
Perfectly Baked Chicken Breast- serves 4
1 lb. Chicken Breast (boneless, skinless)
1/4 tsp. salt
1/4 tsp. freshly ground pepper
Pre-heat oven to 375 degrees. Season both sides equally with salt and pepper. Spray each side of chicken with oil. In a good, non-stick pan sear chicken on both sides, approximately 2 minutes. Place chicken in a baking dish and cook for 30 minutes until firm to the touch (do not overcook or it will become dry). Let the chicken breast rest for approximately 5 minutes before cutting.
Nutritional Information per serving:
Calories: 110, Total Fat: 1g, Cholesterol: 80mg, Carbohydrates: 0g, Protein: 25g, and Sodium: 217mg