Vegetable Lover's Chicken Soup

Ingredients

1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning blend
1/8 teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
1/4 cup dry white wine
2 tablespoons tiny pasta, such as farfelline
1 1/2 cups packed baby spinach

Directions

Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and tiny pasta increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes

Minestrone

INGREDIENTS

2 onions, peeled

2 carrots

2 courgette

2 celery stalk

2 potatoes,

2 tomato50g

2oz green beans

2 small cauliflower

1 small head of broccoli

1 Swiss chard leaf

3 tbsp olive oil

3-4 garlic cloves,

crushed100g/3½oz peas

3 handfuls of alphabet pasta

shapeshandful of spinach leavessea

salt and freshly ground black pepper

parmesan cheese, freshly grated, to serve



DIRECTIONS


1. Cut the onions, carrots, courgette, celery, potatoes and tomato into 1cm/½in dice.

2. Top and tail the green beans and cut them into 1cm/½in lengths.

Cut the cauliflower and broccoli into small florets.

Separate the green leaf from the stalk of the Swiss chard and set aside.

Cut the stalk into 1cm/½in dice.

3. Heat the olive oil in a large, deep saucepan, add the onions, carrots and garlic, and sweat gently for 2-3 minutes. Then add the courgette, celery, potatoes, green beans and Swiss chard stalk and sweat until the vegetables start to yield a little moisture.

4. Put half the peas in a bowl and crush with the back of a fork. Add to the pan with the whole peas and cook for 3-4 minutes.

5. Cover the vegetables with double the volume of water, bring to the boil and simmer for 10-15 minutes.

6. Add the pasta, cook for 10 minutes, then add the broccoli and cauliflower and cook for 5 minutes.

7. Roughly chop the spinach and the Swiss chard leaf and add to the pan. Cook for 5 minutes longer, then add the tomato and warm through for a minute or two. Season to taste and serve with grated parmesan

Tuna salad

Prep and Cook Time: 20 minutes

Ingredients:

2 6 ½ oz cans of light tuna, drained
1/4 cup finely diced celery
4 TBS chopped walnuts
4 TBS chopped fresh parsley
1/4 cup finely minced onion
salt & black pepper to taste
1 medium head romaine lettuce, chopped
1 small tomato, seeds and excess pulp removed and chopped
Dressing
2 medium cloves garlic pressed
2 TBS prepared Dijon mustard
1 tsp honey
1/2 tsp salt
1/2 tsp cracked black pepper
4 TBS fresh lemon juice
1/4 cup sunflower seeds
4 oz silken tofu
1/2 tsp Italian herbs
3 TBS extra virgin olive oil
*a little water to thin if necessary

Directions:
Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate.) Blend well to make sure sunflower seeds are ground.
Mix tuna, celery, walnuts, parsley, onion, salt and pepper.
Mix desired amount of dressing with tuna mixture.
Serve on bed of chopped romaine lettuce with chopped tomato.

Serves 2

Broccoli vith cheese

PREP TIME
15 Min
COOK TIME
30 Min
READY IN
45 Min

INGREDIENTS

8 cups fresh broccoli
1/2 cup butter
2 tablespoons all-purpose flour
1 small onion, chopped
1 1/4 cups milk
salt and pepper to taste
4 cups shredded Swiss cheese
2 eggs, beaten




DIRECTIONS

Preheat oven to 325 degrees F (165 degrees C).
Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain.
Melt butter in a medium saucepan over medium heat and add flour; cook until bubbly. Stir in onion and gradually add milk, stirring well. Bring to a boil and cook for 1 minute. Remove from heat and season with salt and pepper. Stir in cheese and eggs; mix well. Combine mixture with broccoli and transfer to a 9 x 13 inch casserole dish.
Bake in preheated oven for 30 minutes.

Asparagus and mushrooms

PREP TIME
10 Min
COOK TIME
15 Min
READY IN
25 Min

INGREDIENTS

1 bunch fresh asparagus, trimmed
1/2 pound fresh mushrooms, quartered
2 sprigs fresh rosemary, minced
2 teaspoons olive oil
kosher salt to taste
freshly ground black pepper to taste

DIRECTIONS

Preheat oven to 450 degrees F (230 degrees C). Lightly spray a cookie sheet with vegetable cooking spray.
Place the asparagus and mushrooms in a bowl. Drizzle with the olive oil, then season with rosemary, salt, and pepper; toss well. Lay the asparagus out on the prepared pan in an even layer. Roast in the preheated oven until the asparagus is tender, about 15 minutes.