Everyday Food - Martha Stewart Living Magazine [19]
3 Add half the spinach; cover, and cook until wilted, about 1 minute. Add remaining spinach and the beans; cook, covered, until heated through. Stir in the vinegar, if desired. Season with salt and pepper, and stir to combine. To serve, ladle stew into bowls.
PER SERVING: 217 calories; 3.9 grams fat; 10 grams protein; 38.6 grams carbohydrates; 8.7 grams fiber
If you have a little more time, you could soak and cook dried beans, which would make the soup even more economical and a bit richer in flavor and texture.
CHICKEN AND WILD-RICE SOUP
In this homemade version of the popular store-bought soup, chicken thighs and a wild-rice blend combine for a rich and nourishing dish.
SERVES 4 AS A MAIN COURSE PREP TIME: 15 MINUTES TOTAL TIME: 1 HOUR
2 tablespoons olive oil
1 onion, coarsely chopped
Coarse salt and freshly ground pepper
2 cans (14½ ounces each) low-sodium chicken broth
⅔ cup wild-rice blend
2½ cups water
4 boneless, skinless chicken thighs (about 8 ounces)
4 carrots, coarsely chopped
4 celery stalks, coarsely chopped
1 In a large pot, heat oil over medium. Add onion, and season with salt and pepper. Cook, stirring occasionally, until beginning to soften, 3 to 5 minutes. Add chicken broth, rice, and the water. Bring to a boil; reduce to a simmer. Cover and cook 35 minutes.
2 Add chicken, carrots, and celery. Return to a boil; reduce heat to a simmer. Cook (uncovered) until vegetables are tender and chicken is opaque throughout, about 15 minutes. With a slotted spoon, transfer chicken to a cutting board. Shred with two forks.
3 Return chicken to pot; season soup with salt and pepper. At this point, soup can be refrigerated up to 2 days in an airtight container; let cool completely before storing. Reheat gently before serving.
PER SERVING: 361 calories; 12.2 grams fat; 31.1 grams protein; 32 grams carbohydrates; 4.8 grams fiber
Wild-rice blends, which often combine wild rice with white, brown, basmati, and other types of rice, tend to have a more complex flavor and texture than any one variety. You can substitute a blend in any recipe that calls for wild rice.
MINESTRONE
For its flavor, this Italian favorite relies on a combination of vegetables that are first sautéed and then simmered in water—no broth required. You can make the soup through step 2 up to two days beforehand, and then add the beans and pasta just before serving.
SERVES 4 AS A MAIN COURSE PREP TIME: 20 MINUTES TOTAL TIME: 1 HOUR
1 tablespoon olive oil, plus more for drizzling
1 onion, finely chopped
1 large leek, white and light green parts only, halved lengthwise, sliced crosswise into ¼-inch-thick pieces, washed well and dried
1 carrot, sliced ¼ inch thick
2 garlic cloves, minced
1 zucchini, quartered lengthwise and sliced crosswise ½ inch thick
¼ small head cabbage, halved lengthwise and shredded
1 tablespoon chopped fresh rosemary (or 1 teaspoon dried)
1 can (14½ ounces) diced tomatoes in juice
Coarse salt and freshly ground pepper
1 can (19 ounces) kidney beans, drained and rinsed
4 ounces elbow macaroni
Grated parmesan cheese, for garnish
1 In a large pot, heat the oil over medium. Add onion, leek, carrot, and garlic; cook, stirring frequently, until onion is translucent, 3 to 4 minutes. Stir in zucchini, cabbage, and rosemary; cook, stirring, until vegetables are coated, 1 to 2 minutes.
2 Add tomatoes with their juice and enough water (about 6 cups) to cover vegetables by 1 inch. Bring to a boil; reduce heat to a simmer. Season with salt and pepper. Cook until vegetables are tender and soup is thickened, about 10 minutes. At this point, soup can be refrigerated up to 2 days in an airtight container; let cool completely before storing. Bring to a simmer before proceeding.
3 Stir in beans and pasta; cook until pasta is al dente, 10 to 15 minutes. Season with salt and pepper. To serve, ladle soup into bowls, then garnish with parmesan and drizzle with oil.
PER SERVING: 312 calories; 5.1 grams fat; 13.8 grams protein; 54.6 grams carbohydrates; 10.3 grams fiber