Recipe Swap Week 7

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I added this to "Recipes" under 'shine-Lentil and chicken soup'

\Nonstick cooking spray
1 cup chopped onion
1 cup coarsely chopped carrots
2 cloves garlic, minced
6 cups reduced-sodium chicken broth
1 tablespoon snipped fresh basil or 1 teaspoon dried basil, crushed
4 cups coarsely chopped fresh kale (about 8 ounces)
1/4 teaspoon salt
1/8 teaspoon black pepper
1-1/2 cups cubed cooked chicken (about 8 ounces)
2 medium tomato, seeded and chopped
1 cup dry red lentils*\

you can also substitute the kale with spinach

1.Coat an unheated large nonstick saucepan with nonstick cooking spray. Preheat over medium-low heat. Add onion, carrots, and garlic to hot saucepan. Cover and cook for 5 to 7 minutes or until vegetables are nearly tender, stirring occasionally.
Add chicken broth and dried basil (if using) to vegetable mixture. Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in kale, salt, and pepper. Return to boiling; reduce heat. Cover and simmer for 10 minutes.
Stir in chicken, tomato, red lentils, and fresh basil (if using). Cover and simmer for 5 to 10 minutes more or until kale(or spinach) and lentils are tender. Makes 6 servings.
*NOTE: If you wish to substitute brown or yellow lentils for the red lentils, you'll need to increase the cooking time. Check the package directions for cooking times and add the lentils in Step 2.


according to Myfitnesspal this is a total of 847 calories, 130 carbs, 6 fat, 104 protein.
Per Serving (6 servings): 141 calories, 22 carbs, 1 fat, 17 protein

yum. I love lentils. I'll make this on Thursday.

I had never tried lentils before either, and was a little skeptical about making this, but it was really good. It kinda taste like a bean, you taste more of the other flavors in this.

Here's my recipe, it's rich but oh so good!

Mushroom Risotto:

1 cup chopped mushrooms (or to taste)
1/2 onion, chopped
2-3 cloves garlic, chopped
1 tbsp olive oil
3/4 cup white wine
4-5 cups chicken broth (can be cut with water if you desire)
1 cup risotto rice (arborio is what we use)
1/4 cup Parmesan cheese, grated
salt & pepper to taste
basil and other dried herbs

Put olive oil in large stock pan (something with sides and a lid, non-stick is fine)
Add mushrooms and cook until nearly caramelized (browned)
Add onions
Add garlic

Once these are translucent and well cooked, add wine and cook for two minutes, stirring occasionally.

Add rice and continue to stir until wine is gone. Add seasonings.

Add 2 ladles liquid (~ 1 cup) to rice, stir 2 minutes, then cover and let sit 15 minutes on low heat.

Uncover, stir rice, return to medium heat and add 1 - 2 ladles liquid (~1-2 cups) and stir. Keep adding liquid and stirring until rice is cooked (~8-10 more minutes & a total of 4-5 cups liquid).

Remove from heat, add cheese and stir in.

Serves 4 for a meal or 6 for a side. Add shrimp for protein (boil water, add shrimp, cook until pink, drain). Can also make risotto cakes or balls by making balls, dredging in flour, and either flattening (cake) or cooking as a ball in a bit of oil in a pan on the stove.

Options:
Use other winter veggies besides mushrooms; sweet potato, dried cranberries, asparagus all hold up well.
Use chicken stock instead of wine at the start to make non-alcoholic (although most of it does cook out)
Use a mix of dried herbs to taste - basil is what we use, but oregano, rosemary, chives, and so forth would also be great.

If you don't use all the broth (you want the rice dry, not wet), add veggies and make a soup or freeze it for use in another recipe later (for example, that potato soup recipe posted a few weeks ago...).

Here's my recipe, it's rich but oh so good!

Mushroom Risotto:

1 cup chopped mushrooms (or to taste)
1/2 onion, chopped
2-3 cloves garlic, chopped
1 tbsp olive oil
3/4 cup white wine
4-5 cups chicken broth (can be cut with water if you desire)
1 cup risotto rice (arborio is what we use)
1/4 cup Parmesan cheese, grated
salt & pepper to taste
basil and other dried herbs

Put olive oil in large stock pan (something with sides and a lid, non-stick is fine)
Add mushrooms and cook until nearly caramelized (browned)
Add onions
Add garlic

Once these are translucent and well cooked, add wine and cook for two minutes, stirring occasionally.

Add rice and continue to stir until wine is gone. Add seasonings.

Add 2 ladles liquid (~ 1 cup) to rice, stir 2 minutes, then cover and let sit 15 minutes on low heat.

Uncover, stir rice, return to medium heat and add 1 - 2 ladles liquid (~1-2 cups) and stir. Keep adding liquid and stirring until rice is cooked (~8-10 more minutes & a total of 4-5 cups liquid).

Remove from heat, add cheese and stir in.

Serves 4 for a meal or 6 for a side. Add shrimp for protein (boil water, add shrimp, cook until pink, drain). Can also make risotto cakes or balls by making balls, dredging in flour, and either flattening (cake) or cooking as a ball in a bit of oil in a pan on the stove.

Options:
Use other winter veggies besides mushrooms; sweet potato, dried cranberries, asparagus all hold up well.
Use chicken stock instead of wine at the start to make non-alcoholic (although most of it does cook out)
Use a mix of dried herbs to taste - basil is what we use, but oregano, rosemary, chives, and so forth would also be great.

If you don't use all the broth (you want the rice dry, not wet), add veggies and make a soup or freeze it for use in another recipe later (for example, that potato soup recipe posted a few weeks ago...).

Sounds delicious! I'll definitely be making this one

Please add me to the group/list. I'm excited to learn some new healthier recipes. Thanks!

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I would like to join .... I also need friends on here so if you would like to please read my profile and after that if you still want to be friends please send me an invite.

Oh my goodness! BUMP, BUMP, BUMP. I love this thread.

Do you make both or just one?

I'd love to join!

i woulld really like to join