Ingredients

2 slices bacon, sliced in 1-inch strips
1 medium yellow onion, diced
1 jalapeno, seeded and diced
1 russet potato, diced
1 small red pepper, diced
3 cups frozen corn kernels, thawed
Kosher salt and freshly ground black pepper
1 tablespoon chopped fresh thyme leaves
2 cups milk
3 cups chicken broth
2 cups shredded rotisserie cooked chicken
Fresh cilantro leaves, for garnish
1 lime, cut into wedges

Method

In a large saucepot over medium heat cook bacon until crispy and all fat has rendered out. Remove with a slotted spoon to a paper towel lined plate. Drain off all but 1 tablespoon fat, add onion, jalapeno, potato, red pepper, corn, salt and pepper and saute for about 5 minutes. Add thyme.In a blender, puree half the mixture and add back to the pan. Add milk, chicken broth, and chicken and let simmer for about 5 minutes.

Transfer to serving bowls. Garnish each bowl with cooked bacon, fresh cilantro and a lime wedge.

Ingredients

125 grams of crab meat or
175 grams chicken breast meat
1/2 teaspoon freshly crushed ginger
2 egg whites
3-4 tablespoons milk
1 tablespoon cornflour paste
600 ml chicken or vegetable stock
225 grams canned creamed sweet corn
Salt and pepper to taste
Finely chopped spring onions

Method
Flake the crab meat. Alternatively coarsely chop the chicken meat. Mix the flaked crab meat or coarsely chopped chicken with the crushed ginger.

Whisk the egg whites until frothy in a container large enough to contain the flaked crab or chopped chicken, then add the milk and cornflour paste. Mix well together and beat until smooth. Blend in manually the crab meat or the coarsely chopped chicken.

Bring the stock to the boil, add the creamed sweet corn. Simmer the stock and creamed sweet corn for 1 minute. Stir in the crab or chicken pieces and the egg white mixture. Mix well together and allow to simmer for 2 minutes or until the chicken is cooked. Season with salt and pepper to taste. Stir gently until well blended.

Serve hot, garnished with chopped spring onions. Perfect as an entrée for all meals.

Ingredients

1 28-ounce can diced tomatoes, undrained
1 32-ounce container vegetable or low-sodium chicken broth
1 15-ounce can cannellini (or other white) beans
1 15-ounce can kidney beans (optional)
1 9- or 16-ounce package frozen green beans
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
1 5-ounce bag fresh spinach or one 10-ounce box frozen spinach, thawed
1/2 cup (2 ounces) grated Parmesan
Crusty bread

Method

In a large pot, over medium heat, bring the tomatoes and their liquid to a simmer. Cook for 2 minutes. Add the broth, white beans, and kidney beans (if using) and bring to a simmer. Add the green beans and cook until tender, about 3 minutes. Add the salt, pepper, and spinach and stir until wilted. Ladle into bowls and sprinkle with the Parmesan. Serve with the bread.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 310(20% from fat); FAT 7g (sat 4g); SUGAR 8g; PROTEIN 25g; CHOLESTEROL 6mg; SODIUM 590mg; FIBER 11g; CARBOHYDRATE 43g

Ingredients

1 3 1/2- to 4-pound chicken
6 carrots, peeled
4 celery stalks
1 large yellow onion, quartered
2 1/2 teaspoons kosher salt
1 teaspoon whole black peppercorns

Method

Rinse the chicken inside and out and pat it dry with paper towels. Place the chicken in a large pot.

Cut 3 of the carrots and 2 of the celery stalks into 1-inch pieces. Quarter the onion. Add the cut vegetables to the pot with the salt, peppercorns, and enough cold water to cover (about 8 cups). Bring to a boil. Reduce heat and simmer, skimming any foam that rises to the top, until the chicken is cooked through, about 30 minutes. Transfer the chicken to a bowl and let cool.

Strain the broth, discarding the vegetables. Return the broth to the pot.

Thinly slice the remaining carrots and celery. Add them to the broth and simmer until tender, about 10 minutes.

When the chicken is cool enough to handle, shred the meat and add it to the soup. Ladle into individual bowls.

Yield: Makes 4 servings

NUTRITION PER SERVING
CALORIES 253(21% from fat); FAT 6g (sat 0g); SUGAR 2g; PROTEIN 42g; CHOLESTEROL 5mg; SODIUM 1,360mg; FIBER 1g; CARBOHYDRATE 4g