BUDGET FRIENDLY RECIPES Farmhouse Bean Soupfiles.constantcontact.com/2e472396001/842392e9-0ef9-478c... · 2017. 1. 2. · 300 calories 6 g. fat 0 mg. cholesterol 200 mg. sodium 49

© 2016 National Co+op Grocers© 2016 National Co+op Grocers

Serves 6. Prep time: 15 minutes active; 30 minutes total.

2 tablespoons Field Day olive oil1 yellow onion, diced1 large carrot, peeled and diced3 parsnips, peeled and diced3 cloves garlic, peeled and minced1 15-ounce can Woodstock diced

tomatoes4 cups Field Day vegetable broth2 teaspoons dried rosemary2 teaspoons dried thyme

1 15-ounce can Field Day Great Northern beans, rinsed and drained

1 15-ounce can Field Day pinto beans, rinsed and drained

1 15-ounce can Field Day kidney beans, rinsed and drained

5 cups fresh spinach, choppedSalt and black pepper to taste

Preparation

In a large pot, heat the oil over medium-high heat. Add the onion, carrots, parsnips and garlic and sauté 5 to 7 minutes. Add the tomatoes, broth and herbs and bring to a boil. Add the beans, reduce heat to simmer and cook 20 to 30 minutes until vegetables are tender. Stir in the spinach and season with salt and pepper to taste. Serve warm.

BU D G E T F R I E N D LY R E C I P E S

Farmhouse Bean Soup

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Ingredient checklistP R O D U C E

Yellow onionCarrotsParsnips

GarlicSpinach

G R O C E RY

Field Day olive oilWoodstock canned diced tomatoesField Day vegetable broth

Field Day canned Great Northern beansField Day canned pinto beansField Day canned kidney beans

S P I C E S/S E A S O N I N G S

RosemaryThyme

Sea saltBlack pepper

Serving suggestion

Thanks to convenient and nutritious canned beans, this soup is a fast and tasty weeknight main dish. Just add a side salad and a plate of corn tortillas.

Nutritional information per serving

300 calories6 g. fat0 mg. cholesterol200 mg. sodium

49 g. carbohydrate18 g. fiber13 g. protein

Estimated cost

Total: $14.86Cost per serving: $2.48

The nutritional values and information are approximations, and ingredient costs are estimated.


Farmhouse Bean Soup


RU S H H O U R R E C I P E S

Chicken Gremolata

Serves 4. Prep time: 25 minutes.

1 large lemon, zest and juice½ cup parsley leaves, lightly

packed2 cloves garlic2 teaspoons olive oil, divided

Salt4 medium boneless, skinless

chicken breasts, trimmed Freshly ground pepper

Preparation

For the gremolata, use a micro plane or the fine side of a grater to shred the zest from the lemon onto one side of the cutting board. Halve the rest of the lemon, and set aside. On the other side of the cutting board, mince the parsley finely. Chop the garlic finely, then combine the zest, parsley and garlic on the board and chop together to a fine mince. Transfer the parsley mixture to a small bowl or cup and drizzle 2 teaspoons of olive oil and a pinch of salt over the mixture, stir to mix well. If the mixture seems dry, add more olive oil to taste. Makes about ¼ cup.

Place the chicken on a cutting board, drizzle with olive oil and rub to coat, then sprinkle with salt and pepper. Preheat a grill pan over medium-high heat until very hot. Place the chicken on the grill pan and let cook, undisturbed, for about 5-6 minutes. Carefully turn each breast and squeeze a little lemon juice over the top. Continue cooking for another 5-6 minutes, or until the chicken is firm to the touch and an instant-read thermometer inserted in the thick part of the meat registers 165 degrees F. Let the meat stand for a couple of minutes before serving. Sprinkle about a tablespoon of gremolata over each chicken breast. The gremolata can be made a day ahead and refrigerated, tightly covered, until you are ready to use it.



Chicken Gremolata


LemonParsley

Garlic

G R O C E RY

Olive oil

M E AT/S E A F O O D

Boneless, skinless chicken breasts


Salt Pepper

Serving suggestion

You can vary this recipe to suit your tastes, serving the gremolata with fish, beef or lamb, for a bright herbal accent. Substitute arugula or cilantro for the parsley, or add a pinch of red pepper flakes for spice. Orange or grapefruit zest are delicious instead of lemon as well.




The nutritional values and information provided are approximations.


Serves 6. Prep time: 25 minutes active; 55 minutes total.

2 tablespoons Field Day canola oil½ pound turkey sausage, casings

removed1 medium yellow onion, chopped1 red bell pepper, seeded and

chopped3 sweet potatoes, chopped into

small pieces2 cloves garlic, minced1 14.5-ounce can Woodstock

diced fire-roasted tomatoes, undrained

2 cups Field Day chicken broth1 cup water1 tablespoon chili powder1 tablespoon cumin½ teaspoon cayenne pepper½ teaspoon salt 1 15-ounce can Field Day

cannellini beans, drained and rinsed

Additional salt and pepper to taste

Preparation

Warm oil in a large pot over medium-high heat. Add sausage; break up any large chunks and sauté until no pink remains. Using a slotted spoon, transfer meat to a bowl; cover. Add onion, bell pepper and sweet potato to pot and cook, stirring occasionally, until softened, about 6 minutes. Add garlic and sauté for 1 minute. Return meat to pot.

Stir in tomatoes, beans, broth, water, spices and salt. Bring to a boil, then reduce heat to medium-low and stir in beans. Cover and simmer until chili thickens slightly, about 30 minutes. Season with additional salt and pepper to taste.


Turkey and Sweet Potato Chili



Yellow onionRed bell pepper

Sweet potatoesGarlic

G R O C E RY

Field Day canola oilWoodstock fire-roasted tomatoes

Field Day chicken brothField Day cannellini beans

M E AT/S E A F O O D

Turkey sausage


Chili powderCuminCayenne pepper

Sea saltBlack pepper

Serving suggestion

Sweet potatoes are a tasty way to add important nutrients to your diet like Vitamin A, fiber and even protein. Substitute your favorite sausage, ground meat or meatless alternative if you prefer. Have fun topping the chili; try a spoon of plain yogurt, cilantro, diced avocado or tortilla chips – you can't go wrong!




Estimated cost

Total: $15.06

Per serving: $2.51

The nutritional values and information are approximations, and ingredient costs are estimated.


Turkey and Sweet Potato Chili


Serves 2. Prep time: 15 minutes

1 ½ cups leftover cooked brown rice

2 large eggs

2 teaspoons canola oil or butter1 large avocado

Optional garnishes: Sliced pickled ginger, kimchi, toasted sesame seeds, sautéed greens or leftover cooked vegetables, shredded cheese, hot sauce

Preparation

Reheat rice gently in a small pan with a few drops of water, or in the microwave. Divide the heated rice between two wide bowls. Heat a cast iron or non-stick sauté pan over medium heat for a minute, then add the oil or butter to the hot pan. Crack each egg, place in the pan, and reduce the heat to medium-low. Cover the pan and let cook for about 2 minutes, until the whites are set and the yolk is jiggly when you shake the pan gently.

While the eggs cook, cut the avocado in half lengthwise, and remove the pit. Use a paring knife to slice each avocado half in the shell, then scoop the slices out with a spoon. Fan half of the avocado slices over each bowl of rice, and place a cooked egg on each bowl. Serve with optional garnishes for a hearty breakfast or lunch.


Avocado and Egg Brown Rice Bowl



Avocado and Egg Brown Rice Bowl


Avocado

B U L K

Brown rice

G R O C E RY

Canola oil

R E F R I G E R AT E D

Eggs

Serving suggestion

Transform this rice bowl into a quick, filling lunch with the addition of leftover chicken, turkey or cubed baked tofu. Or for a heartier breakfast, add sausage or bacon crumbles. Top with your favorite hot sauce for some added spice.




The nutritional values and information provided are approximations.

Documents

BUDGET FRIENDLY RECIPES Farmhouse Bean Soupfiles.constantcontact.com/2e472396001/842392e9-0ef9-478c... · 2017. 1. 2. · 300 calories 6 g. fat 0 mg. cholesterol 200 mg. sodium 49