Recipes: Maui Black Bean Soup

Here is my favorite vegetarian recipe. Enjoy!

Ingredients:
2 T extra virgin olive oil
2 ribs celery, trimmed and chopped
1 fat carrot, pealed and choppedd
1 small purple onion, peeled and chopped
1 red pepper, seeded and deveined, chopped
1 green pepper, seeded and deveined, chopped
2 cloves garlic, passed through a garlic press
1 t. dried cumin
1 t. dried oregano
1 t. dried basil
1 t. chili powder
1/4 t. crushed red pepper (skip if you don't like food with a kick)
4 cups chicken or vegetable stock
2 cans (15 oz each) black beans
1 can (15oz) diced tomatoes
1 c. corn kernels
Salt and Pepper to taste

Preparation:
In large skillet, heat olive oil over medium heat.  Add celery, carrot, onion and bell peppers.  Saute until onions become translucent.  Add garlic and spices, cook another two minutes.

In a large pot, add stock, beans and tomatoes plus content of skillet.  Bring mixture to a boil then reduce heat.  Cover and let simmer for 20 min.  Use a hand held blender and puree to a desired consistency (careful of splatter).  Add corn and let simmer for another 5 min.  Add salt and pepper to taste.

Nutrition information: Calories ~ 180:  Calories from fat ~38: Protein~ 9g: Carbs ~26g: Dietary Fiber ~8g: Sugars ~6g: Fat ~4g: Sodium ~600mg

Recipe: Homemade Chicken Pot Pie

Ok, so here is a recipe I mostly invented with some help from google.  I haven't quite mastered it yet...

Crust:
1 cup flour
2 tsp. baking powder
2 tbsp. butter 
1/8 tsp. salt
1/3 cup milk


Filling:
1lb chicken breast, cubed
2 T olive oil
1/4 tsp. garlic salt
2 cans condensed cream of chicken (or cream of mushroom)
1 bag of frozen vegetables (or fresh. I like frozen since the veggies turn out softer.  I like to use the corn, peas, beans and carrots mixture, but feel free to add your own stuff to taste)
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. garlic powder
1/4 tsp. onion powder
1/4 tsp. seasoned salt
1/3 c. water

Preheat oven to 375 degrees F.

Start by cubing chicken and adding it to the skillet with garlic salt and olive oil.  Cook fully on a low/medium heat, stirring occasionally.

In a small bowl, combine all of the crust ingredients.  Roll the crust into a ball and then roll out flat.  You can either divide the contents into 8 souffle cups or use a 9x9 pan.  I used my souffle cups to make individual servings (plus extras can be frozen or refrigerated/ reheated much easier).  To make the souffle crusts, use your souffle cups as cookie cutters to make the tops.  Set each crust off to the side.  Use cooking spray inside either the souffle cups or your 9x9 in pan.

Add frozen vegetables and 1 can of cream of chicken soup to your cooked chicken.  Bring to a boil, then simmer for 10 minutes. Afterwards, add the skillet contents into the same bowl used for the crusts as well as the other can of cream of chicken soup and all of your preferred seasonings.  Add water for a better consistency.

Transfer the filling into either the souffle cups or the 9x9 in pan. If you are using the souffle cups, stretch each crust out a little bit before topping your filling.  Try to make sure each one fully stretches the top of the cup.  If you are using a 9x9 pan, make sure the crust stretches across the top, and use a fork to make a neat edge (if so desired).  Put your pan(s) on a baking sheet covered with foil (alleviates mess) and bake for 20 minutes for the souffle cups and 30 minutes for the 9x9 in pan.  Make sure the tops are a nice golden brown.  Cool for at least 10 min, then serve.

(note: I haven't tried it, but I am fairly certain a faster alternative for the crust would be to use pre-made biscuits, divide them in half and stretch them to cover the souffle dishes.  Again, I haven't tried that yet, but I seriously considered it)