Beans and Greens Chicken Chili

I love a one-pot situation that is full of flavor and health, so I came up with this awesome chicken chili recipe recently. I call it Beans and Greens Chicken Chili. I used black beans, cannellini beans and baby kale to up the healthy factor. Frozen corn adds a pop of color.

You could easily swap out the chicken for ground turkey. Spinach could replace the kale if you aren't a fan. 

This is easy to freeze as well, so double the batch if you would like!

Please note the recipe does not call for any salt. This is due to the Goya Adobo seasoning, which already contains salt. If you wish to swap out the Adobo seasoning for salt and black pepper, feel free! You may also add more salt during your cooking process. I tend to use a lot less salt than most recipes call for. Just a personal taste.

Beans and Greens Chicken Chili

Makes 4 big servings

Ingredients:

 1 onion

1 jalapeno

4 cloves garlic

2 Tbsp. olive oil

1 lb. ground chicken

1 tsp. Adobo seasoning

1 tsp. cumin

1 Tbsp chili powder

1/2 tsp. coriander

flour

2 cups chicken broth

1 19-ounce can cannellini beans, drained and rinsed

1 15-ounce can black beans, drained and rinsed

5 ounces baby kale

1/2 cup frozen corn

1/2 cup- 1 1/2 cups of water, if desired

Lime juice, chopped scallions, shredded cheese, sour cream, tortilla chips to serve

Instructions:

In a dutch oven, add olive oil over medium heat. Add onion and jalapeno, saute for 5 minutes, stirring occasionally. Add garlic, saute for a minute. Add ground chicken. Stir until well browned. 

Add Adobo, cumin, chili powder, coriander. Stir and cook for 2-3 minutes. Add flour. Stir until well blended.

Add broth, 1/2 cup water, cannellini beans, black beans, corn and kale. Simmer over low heat partially covered for 15 minutes. Stir. Add another 1/2 cup of water if desired, simmer for another 15 minutes. For the third and final time, stir and add another 1/2 cup of water if desired. 

Let chili rest. Serve with a squeeze of lime juice, scallions, shredded cheese and/or sour cream, if desired. 

Lean and Green Soup

My Lean and Green Soup is currently one of my faves. I will definitely be making it throughout the holiday season as it is packed with fiber and vitamins. After indulgent holiday eating, I like to eat things that are nice and light. 

But I never skimp on taste, and this soup tastes awesome! It features zucchini and kale, plus your standard soup veg: carrots, celery and onions. I add a can of cannellini beans. You could totally go chickpea if that's what you have. 

I cook 1/2 cup of barley in a separate pot, and add the cooked barley to the big pot of soup. Barley is an awesome grain that adds fiber and cuts cholesterol. 

You can totally freeze this soup if you double the batch or want to it enjoy it later.

Lean and Green Soup

(Makes 6 servings)

2 Tbsp. extra virgin olive oil

1 medium onion, diced

1 large carrot, peeled and diced

1 celery stalked, diced

1 medium zucchini, diced

3 cloves garlic, minced

2 tsp. Italian seasoning

1 5 ounce container baby kale

1 19 ounce can Cento cannellini beans, drained and rinsed

4 cups vegetable or chicken stock

2 cups water for soup

4 cups water for barley

1/2 cup dried barley

Salt and pepper to taste

To serve: Grated parmesan cheese

In a medium pot, add 4 cups of water and barley. Bring to a boil. Cook for about 30 minutes until tender. Drain and set aside.

Meanwhile, in a large soup pot heat olive oil over medium heat. Add carrot, celery and onion. Saute for 5 to 8 minutes until onion is translucent. Add zucchini. Cook for about five more minutes. Add garlic, cook for a minute more. Season with salt and pepper and Italian seasoning. Stir.

Add vegetable or chicken stock and two cups of water. Bring to a boil. Simmer for 20 minutes minutes until veggies are cooked. Add cannellini beans and barley. Cook for five minutes more to heat through. 

Add kale. Season with salt and pepper. Stir and cook for about 2-3 minutes to wilt kale.

Serve with a sprinkle of parm. 

Ham Soup with White Beans and Barley

Easter is over. So now what to do with all that leftover ham?

I give mine a healthy boost by turning it into a soup featuring cannellini beans and barley. These two ingredients pack in the protein and fiber. It's like your ham is getting a smack down by fitness foods. Yay! This soup comes together in less than an hour, and I'm planning to freeze half of it (without the barley) to eat later on this year because there is only so much ham I can take.

You certainly could make this with red kidney beans if that's what you have. I hold off on my usual salt in this. Truth be told, I don't use a ton of salt in anything. Ham is salty by nature, so I do not use salt to season the veggies since I saute the ham with the veggies and I feel like that's enough. I add a pinch of salt after I pour in the broth.

Here's the recipe:

Ham Soup with White Beans and Barley
Makes 10 servings

1 Tbsp. olive oil
2 cups leftover ham, chopped
2 carrots, chopped
2 celery stalks, chopped
1 large onion, chopped
3 cloves garlic, minced
2 bay leaves
1/2 tsp. dried thyme
1 can (14.5 can) low sodium diced tomatoes (I like Hunt's)
1 19 ounce can Cento cannellini beans, drained and rinsed
4 cups low sodium chicken broth
2 cups water
A pinch of salt
Pepper to taste
3/4 cup dried barley
2 Tbsp. fresh flat leaf parsley
Serve with grated parmigianno

In a large soup pot, heat olive oil over medium heat. Add carrots, celery and onion. Saute for 5-7 minutes until slightly softened. Add garlic, bay leaves and thyme. Season with pepper. Give a good stir. Cook for two minutes. Add ham. Cook for five minutes. Stirring occasionally.

Add tomatoes, beans, broth and water. Bring to a boil. Season with a pinch of salt. Simmer for 30-35 minutes until veggies are tender. Adjust seasonings if necessary.

Meanwhile, in a small pot add dry barley. Cover with cold water and 1/4 tsp. salt. Bring to a boil over high heat. Once boiling, lower heat to medium high. Simmer for 30-40 minutes or until barley is cooked and tender. Drain barley.

Once soup is finished, add drained barley and parsley into soup pot. Stir.

Serve with parmigianno cheese, if desired.

Chicken Sausage, Kale and Bean Soup

Kale, beans and sausage go hand in hand in hand. So this soup is a perfect marriage of the three.

My Chicken Sausage, Kale and Bean Soup can be rocked out in less than 45 minutes. If you can find chicken sausage bulk style pick that up for this soup. But if not, you can just cut off the casings and proceed with the recipe. A flat-edge wooden spoon is great for breaking up sausage links.

I use a package of baby kale because it is just good to go. No stemming or chopping is necessary.

This soup is packed with protein and veggies. It freezes really well, too!

Chicken Sausage, Kale and Bean Soup
Makes 6 servings

1 pound chicken sausage, casings removed
2 carrots, chopped
2 celery stalks, chopped
1 small onion, chopped
3 garlic cloves, minced
2 tsp. Italian seasoning
1 19 ounce Cento cannellini beans, drained and rinsed
4 cups low sodium chicken broth
2 cups water
1 inch piece parmigiano rind
5 ounces baby kale
1 Tbsp. olive oil
Salt and pepper to taste
Serve with grated parmigiano cheese

In a large soup pot over medium heat, add olive oil and brown chicken sausage. Crumble with a flat-edge wooden spoon while the sausage browns. Once browned, remove to a plate. Set aside.

In the same pot. Add carrots, celery and onion. Saute over medium heat until onions are golden. Add garlic cloves, salt and pepper and Italian seasoning. Cook for two more minutes.

Add broth, water, cheese rind and beans.  Bring to a boil. Lower the heat and simmer partially covered for 20-25 minutes or until vegetables are tender. Add sausage and kale to soup. Cook for five more minutes. Adjust seasonings if necessary. Serve with a sprinkle of parmigiano cheese.

Party Dip Oh Yeah

This White Bean Dip with Pita Chips makes a frequent appearance at my get-togethers. First of all, it's a quick vegetarian dish to have on hand. The dip can totally be made the day before.

You certainly can skip the homemade pita chips and just buy a bag, but the homemade chips are always a hit. The oregano on the chips works perfectly with the dip.

Do keep a close eye on the oven when making the chips as each oven is different, and I have found that different brands of pita cook faster or slower than others.

I like to use Cento beans, which are actually a 19-ounce can. I just up the lemon juice and olive oil to accommodate. I love the green of the parsley in this dip. It adds a nice brightness. This is also a good one to make if any of your guests have an allergy to sesame, which is often present in traditional hummus.

White Bean Dip with Pita Chips
From "Everyday Italian"
By Giada DeLaurentiis
Makes 6 appetizer servings

4-6 pita breads, cut into 8 triangular wedges
2 Tbsp. plus 1/3 cup olive oil
1 tsp. dried oregano
Salt and freshly ground pepper to taste
1 (15 ounce) can cannellini beans, drained and rinsed
1/4 cup flat leaf parsley
2 Tbsp. fresh lemon juice
1 garlic clove

To make the pita chips:
Preheat oven to 400 degrees Fahrenheit. Arrange the pita wedges over a large baking sheet. Drizzle the pita wedges with 2 Tbsp. olive oil, then sprinkle with oregano and salt and pepper to taste. Toss and spread out evenly over baking sheet. Bake the pita wedges for 8-12 minutes, checking on them at the 4-5 minute mark, and tossing them to redistribute on the pan before returning the pan back to the oven to finish baking. Be sure to keep a close eye on the chips!

To the make the puree:
Meanwhile, in the bowl of a food processor, combine the beans, parsley, lemon juice, garlic, and salt and pepper to taste. Pulse on and off until the mixture is coarsely chopped. With the machine running, gradually mix in the remaining 1/3 cup of oil until the mixture is creamy. Season the puree with salt and pepper to taste if desired. Transfer the puree to a small bowl and serve the pita toasts warm or at room temperature alongside. (The pita wedges and bean puree can be made 1 day ahead. Store the pita wedges airtight at room temperature. Cover and refrigerate the bean puree.)

Escarole and Bean Soup

Here's a recipe for one of the easiest soups to make in the world: Escarole and Bean Soup. The biggest burden is cleaning the escarole. I recommend filling a large bowl with water. Remove the core from the escarole by cutting the head in half. Place the half flat on your board. Cut the core out by making a V with your knife. Ditch the core and the dodgy outer leaves. Place the separated escarole leaves in the water. Let rest for about five minutes. Drain in a colander. Repeat, and repeat again. Yes, three times should be the charm.

This soup can be frozen for later usage. It holds up just fine.

Escarole doesn't get all the glory that spinach and kale receive, but it is packed with vitamins and it works really well in soups. Plus, it totally reminds me of my amazing grandmother, so yeah, it's a winner in my book.

Escarole and Bean Soup
Makes 6-8 servings

1 medium head of escarole, cleaned and roughly chopped
1 19 ounce can Cento cannellini beans, drained and rinsed.
4 cloves of garlic, minced
1/4 tsp. red pepper flakes
1 inch piece of prima donna or parmigiano cheese
4 cups low-salt chicken broth
2 cups water
Salt and pepper to taste

In a large soup pot, heat up olive oil over medium heat. Add garlic and red pepper flakes. Cook for about three minutes.

Add escarole. Let escarole wilt for about five minutes.

Add the beans, broth, water, cheese. Season with salt and pepper. Bring to a boil. Simmer partially covered for 20-30 minutes. Serve with grated cheese. A drizzle of olive oil and some bread are also really nice with this.

Pasta e Fagioli

This cold dreary March is proving we still need some comfort food. The perfect solution: Pasta e Fagioli.

For best results, let it simmer for a long time. Give it like 45 minutes. And most importantly, cook the pasta in a separate pot of water. That way, all the wonderful broth isn't soaked up by the spongelike qualities of teeny tiny pasta.

Pancetta is an Italian bacon. In my opinion, it's not as fatty and bacony as American bacon. You can purchase it at Italian grocery stores, but even my good ole' Shoprite carries it. I like to buy a pound of it sliced and store it in the freezer. I just take out a couple of slices when I need them for a dish.

Pasta e fagioli is fabulous topped with a drizzle of olive oil and a bit of parmigiano. Serve with bread and vino, of course!

Pasta e Fagioli
Makes 8 servings

1 Tbsp. olive oil
2 slices pancetta, chopped
1 Tbsp. fresh rosemary, minced
1 tsp dried thyme
1 bay leaf
1 onion, finely chopped
2 small carrots, finely chopped
1 celery rib, finely chopped
4 garlic cloves, minced
Salt and pepper to taste
1 19 ounce can Cento cannellini beans, drained and rinsed
1 14.5 ounce can diced tomatoes

1 inch piece of Parmigiano cheese rind (optional)
4 cups low-salt chicken broth
4 cups water
1 cup ditalini, tubetti or elbow pasta

In a large soup pot, heat olive oil over medium heat. Add pancetta. Stir frequently and cook until lightly browned. With a slotted spoon, remove pancetta to a small dish.

To the soup pot, add onion, carrots and celery. Stir to coat in oil. Add, rosemary, thyme, bay leaf and salt and pepper. Cook for 5-7 minutes. Add garlic. Cook for another minute or two.

Add cannellini beans, diced tomatoes, broth and water. Return pancetta to pot. Add parmigiano cheese rind, if using. Stir. Season with salt and pepper. Bring to a simmer. Cook partially covered for 45 minutes. Stir occasionally.

Fill a separate small pot with water. Bring to a boil and add salt. Cook pasta as directed on package instructions. Drain pasta.

Once soup has finished cooking after 45 minutes, add pasta.

Serve in bowls topped with a drizzle of olive oil and a sprinkle of grated parmigiano cheese.

Please note: You may need to add more water if you would like the soup more brothy.

With the Quickness

My Grilled Italian Sausage with Cannellini and Baby Kale comes together in thirty minutes and is totally amazing. I cooked it late night solo while my husband is away. I get all up in the kitchen to clear my mind, but this is a total practical dish. It makes a great weeknight din.

Enjoy!

Grilled Italian Sausage with Cannellini and Baby Kale

Makes 4 servings
1 pound hot sausage, cut into four equal links
2 Tbsp. olive oil
4 garlic cloves, minced
1 5-ounce package baby kale
1 15-19 ounce can cannellini beans, rinsed
1 15 ounce can diced tomatoes
1/4 cup white wine
1/2 cup water
2 Tbsp fresh basil, finely chopped
Salt and pepper to taste

In a grill pan over medium-high heat, brown sausage on all sides.

At the same time, heat a large saucepan over medium heat. Add olive oil and garlic. Saute for a few minutes. Add tomatoes and cannellini. Season with salt and pepper to taste.

Add white wine and water. Add basil. Bring to a simmer.

Once the sausage is browned nicely, add it to the sauce pan. Cover and allow sauce and sausage to simmer 15 minutes, stirring occasionally.

Right before serving, toss in kale. Wilt for 2-3 minutes.

Serve topped with parmigiano cheese and crusty bread drizzled with olive oil.