Monday, May 23, 2011

Red Lentil Soup with Chicken

1 chicken breast
1/2 large onion
5 garlic cloves
1 can diced tomatoes
1 1/2 cup red lentils
1 chicken bullion cube
spices: salt, pepper, ground cumin, seasoning salt, red pepper flakes
olive oil
5 cups wafer

Cut the chicken into about 1in cubes and season with salt, pepper and ground cumin. While the chicken is marinating in those spices, cut the onions and garlic cloves.

Saute onions in olive oil until they become translucent.

Add chicken, red pepper flakes and garlic and continue to stir until the chicken is cooked and starts to get some color on the surface.

Then add tomatoes and deglase the pan with the juices from tomatoes.

Add wafer and bring to boil. At this point add washed lentils, reduce the heat and cover the pot.

Add more cumin, salt and pepper to taste and one chicken bullion cube.

Cook for another 30-40 minutes or until the lentils disintegrate.

Garnish with parsley and serve. Squeeze a few lemon drips into your bowl.

So, here is a pretty healthy easy to make home cooked dinner. Lentils are also very low in fats, which makes this meal suitable for weight loss plans.

Saturday, May 21, 2011

Baked Lima Beans

Here is why you should eat Lima beans and legumes in general:
  1. Beans can lower cholesterol
  2. Rich in dietary fiber and prevent blood sugar levels form rising fast after a meal (good diabetic food)
  3. High in protein
  4. Low in fat
  5. Lower risk of hearth attack (folate and magnesium give beneficial cardiovascular health)
  6. Boost energy level (good source of iron and manganese)

Although, you need to think ahead and soak the beans, this dish is super easy to make. This is a good choice of a side dish and potluck dinners because it's easy to make in large batches. You can also make it vegetarian.

  • 4 cups dry Lima beans
  • 3 yellow onions
  • 1/4 cup oil
  • 4 slices of smoked bacon
  • 2 Tbsp paprika
  • salt and pepper to taste

Soak the beans in cold water for 8 hours before cooking.

They will start to look like this after about one hour.

The beans are ready when they are swollen and their volume doubled. Throw away this water and poor new water. Bring to boil and boil for about 15 minutes. Throw away this water again, pour clean new water and boil again, this time for about 1 hour.

While beans are cooking, cut up onions and fry fry in oil.

Add salt, pepper and paprika and mix well. The spices will soak up the remaining oil. Then add bacon and continue to cook until onions are completely translucent and soft.

When beans are done cooking, pout them into a baking dish. Leave enough water to cover the beans.

Then add onions and mix with the beans. Don't worry it it's too watery, baking will take care of that.

Bake at 450F for about 30 minutes or until the water is evaporated and the top is done to your liking.

Baked beans make great leftovers. Store into a microwave safe container, and take to work for lunch. Its healthy, it tastes great, and will save you those $10 were you going to spend on lunch.

Vegetarian option: instead of bacon, use smoked dry pepper.

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