Chicken, Chickpea & Spinach Stew

This recipe is super easy and SO flavorful! Personally, I like to keep it simple, because it's delicious as is, but you can add virtually anything to it… green beans, fingerling potatoes, fennel, canned artichoke hearts, lentils, chunks of butternut squash, etc. If you are a vegetarian, swap the chicken broth for vegetable broth, and the chicken for another type of bean, squash, or other veggie.

Chickpeas are very conducive to both Indian and North African spices. To give the stew an Indian flair, add some curry powder to the mix (and a little cream if you like) and serve it with some basmati rice and Naan. To give it a Moroccan feel, you can add cinnamon and cumin to the pot.

Stew can be eaten solo, or with a side of rice or polenta. I prefer it with a side of creamy, soft polenta, made with milk or cream, butter (don't judge!), and parmesan cheese. (I will post a recipe for the polenta soon.) Texturally, it works very well with this dish.

You can make as much or as little stew as you like, depending on how many mouths you are feeding. It does freeze well though. The below recipe makes enough for 4 people, and takes no more than 30 minutes from start to finish. Here goes…

Ingredients:

2 large boneless, skinless chicken breasts – cut into chunks

2 large celery stalks – diced

1 large yellow onion - chopped

4 garlic cloves (not the whole bulb) – chopped, not minced

2 large shallot cloves (not the whole bulb) – chopped, not minced

I bag fresh spinach leaves (you can also use 50/50 spinach and fresh arugula)

1 handful of fresh basil – chopped

1 can of chickpeas (garbanzo beans) – rinsed and drained

1 heaping teaspoon of jarred pesto - kitchen teaspoon, not measuring spoon

1 teaspoon jarred garlic – kitchen teaspoon, not measuring spoon

½ cup shredded and diced carrot

½ jar store-bought marinara sauce (I use chunky)

1 – 1½ cups of white wine – something you would actually drink

1 box organic chicken broth – you will only use about ½ a box

Extra virgin olive oil (just for the pot!)

Kosher salt & pepper

Dried Italian seasonings to taste – oregano, thyme, basil

Directions:

Turn stove on medium heat. Drizzle bottom of pot or Dutch oven with olive oil. When hot, add in chopped onion. Mix around till the onion is coated with olive oil and begins to soften. Sprinkle with Kosher salt and crushed black pepper. Add in the chopped garlic and shallots and stir.

Let the onions, garlic, and shallots cook a few minutes. Keep stirring it, so the garlic and shallots don’t burn. Add in the celery and carrots, give it another stir, and then add in the chunks of chicken breast. Stir around until the chicken is white and slightly brown on all sides. The chicken does not need to be completely cooked through, as it will continue to cook in the stew.

Add more salt and pepper, as well as the dried Italian spices (I use a about a pinch each). Then add in enough marinara sauce to coat and just cover all of the chicken and veggies. Once the mixture warms up and bubbles again, add in the white wine – again, enough to cover all of the contents in the pot. It will steam up and smell VERY yummy! If you like wine, that is!

Let everything cook a few minutes (it should be bubbling again at this juncture), then fold in the rinsed and drained chickpeas. I use the word “fold” because you want to be careful not to mash the chickpeas. Also add the jarred garlic and pesto, and stir. When the mixture thickens a bit (about 5 minutes), add in about 1/3 to ½ box of chicken broth and stir. Finally, cover the contents of the pot with an entire bag of fresh spinach and the chopped fresh basil. Do not stir it!

Sprinkle the spinach with a pinch of salt, and then pour a tiny bit of chicken broth over it. Reduce the heat to simmer and cover the pot. Let cook until the spinach is wilted – about 5 minutes. Once wilted, fold the spinach into the stew underneath. Let cook (bubble up) another 5-10 minutes and you are done!

Note, you can add as much broth, wine, and marinara sauce to the mix as you like. I prefer to keep it on the thicker side, so it’s a stew and not a soup. But you can make it whatever consistency you like, and add as much or as little salt, pepper, and spices as you like.

Also, there is really no way to fork up a stew. I like to cook it step by step as outlined above, but if you want you can just throw everything in the pot at once and go for it. It is important to brown the chicken first, however, and I don’t like to overcook the chickpeas.

This dish is even better the next day, though it will thicken in the pot overnight, so keep that leftover broth to thin it out!

Measuring Equivalents

How many teaspoons are in a tablespoon? How many cups are in a pint? Knowing these answers is especially helpful when you need to cut a recipe in half or if your measuring cups or spoons are in limited increments. With this handy dandy breakdown, you'll never have to Google again!

Measuring Equivalents

1 Tablespoon = 3 Teaspoons

1/2 Cup = 2 Tablespoons

1/4 Cup = 4 Tablespoons

1/3 Cup = 5 Tablespoons + 1 Teaspoon

1/2 Cup = 8 Tablespoons

2/3 Cup = 10 Tablespoons + 2 Teaspoons

3/4 Cup = 12 Tablespoons

1 Cup = 48 Teaspoons

1 Cup = 16 Tablespoons

8 Fluid Ounces = 1 Cup

1 Pint = 2 Cups

1 Quart = 2 Pints

4 Cups = 1 Quart

1 Gallon = 4 Quarts

16 Ounces = 1 Pound

Baking Pan Substitutions

10" x 3 1/2" Bundt = Two 8" x 2" Rounds

10" x 2" Round = 9" x 9" x 2" Square

Standard 12-Cup Muffin Tin = 8 1/2" x 4 1/2" x 2 1/2" Loaf = 9" x 1 1/2" Round = 8" x 8" x 1 1/2" Square

Note, baking times will vary depending on pan size. Deeper pans, for instance, require longer baking times.

Butternut Squash Soup

Tis’ the season for butternut squash soup! Okay, so maybe this isn’t the healthiest recipe, but you could completely eliminate both the butter and the cream, and it would STILL be good. You could also sub nonfat half-and-half (Trader Joe’s definitely carries it!) for the cream and soy butter for regular butter. I’m a huge fan of Earth Balance natural “buttery spread.” I had no intention of using cream when I created this recipe, until I noticed an unused bottle of it in the fridge that was about to go to waste (oh no!), so I said fork it!

The whole recipe makes a decent-sized pot of soup. My hubby and I had enough for at least a couple of days, and it also freezes well. Like all of my recipes, this one is super easy, and inexpensive to make... especially if you have a well-stocked pantry (see blog post dated 11/1/10)! It doesn’t take more than 10-15 minutes to assemble, not counting simmering time. Here goes…

Ingredients:

1 can pureed organic butternut squash (you can also use fresh, but I’m lazy!)

1 can pureed organic pumpkin

1 shallot, finely diced (use the whole bulb – this is what gives the soup its flavor!)

½ stick unsalted butter

2 tablespoons extra virgin olive oil

3 teaspoons kosher salt

3 teaspoons raw organic sugar

1 teaspoon ground cinnamon

½ teaspoon curry powder

½ teaspoon ground nutmeg

2 large whole sage leaves (fresh or frozen - see note at end of recipe!)

1 large box of organic chicken or vegetable broth (the kind with the pour spout)

¼ cup heavy whipping cream

Directions:

Turn stove on medium heat. Put ¼ stick unsalted butter in soup pot. When melted, add 1 can of pureed butternut squash and 1 can of pureed pumpkin. Stir. Add ½ box of chicken or veggie broth.

In a separate small pan, sauté the finely diced shallots in the remaining ¼ stick of butter until brown-ish. Once brown-ish, add to soup and stir. (Make sure to get all of the brown bits off the bottom of the pan. It’s the best part!)

Add the salt, sugar, cinnamon, nutmeg, curry powder, olive oil, and whole sage leaves. Stir well. You can use the amounts outlined above, or you can add them to taste. If you like a little bite, you can also add some fresh ground black pepper to the pot. Keep in mind that I never measure when cooking or follow any recipe to a tee. Everyone's taste buds are different, so when it comes to spices and certain ingredients, you can tailor any recipe to your liking. I digress...

Continue to stir the soup and add more broth as it thickens. (Expect to use a little more than ¾ of a box of broth in total.) Keep the remaining broth in the fridge for the next day. You will need a tiny bit to thin out the soup the following day if you have leftovers.

Once the soup has thickened and you are almost ready to serve it, add ¼ cup of heavy cream (or nonfat half-and-half). Stir well. Let simmer as long as you like!

Garnish with a fresh sage leaf and a drizzle of good olive oil, a garlic crouton, or fresh chopped green apple, dried berries or nuts. This soup is great as a stand-alone dish, or served with a slice of toasted rustic bread with melted Brie and sliced pear or apple. (And a drizzle of honey, of course!) I’m getting hungry thinking about it!

A note about the sage and other fresh herbs for that matter… You can FREEZE them! In fact, you can freeze pretty much any kind of fresh produce, and I do! You can buy frozen fruit and veggies in the freezer section of your grocery store, so why not freeze them yourself?

I never let anything go to waste. Brown bananas, for example, I slice and freeze for use in smoothies. Then I never have to worry about having bananas in the house. If I buy too big a bunch of fresh asparagus (and don’t want to eat it 3 nights in a row), I chop it up and freeze it for frittatas, scrambles, veggie couscous, and stir-fry. And herbs like sage, since I only use a couple leaves at a time, when I buy a bunch I wash it, dry it, and freeze the rest flat in a Ziploc freezer bag. Just sayin’…

Kale Chips

Not only are kale chips a yummy treat, but they are good for you! If someone blindfolded you, I swear you would think you were eating a potato chip. In other words, your kids (and veggie-challenged adults like me) will never know!

Kale chips are great on their own as a snack, or as an accompaniment to a sandwich or veggie burger. They are also fork'n easy to make! There are all different kinds of kale. Personally, I am a fan of Lacinato or Tuscan kale, and I find it works best for this recipe in particular.

Be sure to wash the kale before you begin this recipe, and make sure the kale is completely dry before you dress it, otherwise the olive oil and salt won't stick. Here goes...

Ingredients:

1 bunch organic Lacinato or Tuscan kale torn into ½ inch pieces (pull leaf off of the large stem or rib; discard rib)
3 tablespoons extra virgin organic olive oil
1 tablespoon organic apple cider vinegar
2 teaspoons good sea salt

Directions:

Preheat your oven to 400° F. Whisk the oil and vinegar together, then toss the kale in the dressing until thoroughly coated.

Line a large baking sheet with parchment paper. Place the kale on the baking sheet in a single layer and sprinkle with sea salt.

Put the baking sheet in the oven. As the kale begins to bake, you will notice the kale start to wilt and darken.

Bake the kale for 20 minutes or so, until crispy. I usually bake it for about 10 minutes on each side, but you don’t have to turn it over if you don’t want to. I think it comes out better though.

Note: Everyone’s ovens heat differently, so be sure to watch it and make a note for the next time as to how long it took. While the kale may look black, that doesn’t mean it’s burnt. You’ll know it’s done when it’s crispy!

Pantry Must-Haves!

A well-stocked pantry makes all the difference when it comes to cooking! Not only does it make the whole process a lot easier, but enables you to prepare meals on the fly. Always buy organic when possible.

As far as herbs and spices go, I tend to think that fresh is best, but there is absolutely nothing wrong with dried ones. Just make sure to check your spice jars at least once a year. If you remove the lid and take a sniff, but don't actually smell anything, it's time to replace it!

Frozen herbs are also a good option. Check out my blog post dated 11/2/10 to learn more! And now, for the "must-haves"...

Baking Staples

• Pure Vanilla Extract
• Baking Powder
• Baking Soda
• Unsweetened Chocolate or Cocoa Powder
• All-Purpose Flour
• Hazelnut or Almond Flour (good for breading fish, too!)
• Oats
• Superfine Sugar
• Brown Sugar

Canned & Jarred Items

• Italian Plum Tomatoes
• Marinara Sauce
• Tomato Paste
• Capers
• Minced Garlic
• Pesto
• Beans: Cannellini, Chickpeas, Black, Pinto
• Mustards (for sauces & vinaigrettes - Maille brand is my fav!)
• Chicken or Vegetable Broth
• Fruit Jam
• Salsa
• Marinated Artichokes
• Hearts of Palm

Pasta & Grains

• Assorted Pasta: Spaghetti, Penne, Rigatoni, etc.
• Wild & Brown Rice
• Couscous
• Orzo
• Quick-Cooking Polenta

Nuts & Dried Fruits

• Pecan & Walnut Pieces
• Pine Nuts
• Slivered Almonds
• Dried Currants
• Dried Apricots
• Dried Sour Cherries
• Sundried Tomatoes

Oils, Vinegars & Sauces

• Extra Virgin Olive oil
• Canola Oil
• Toasted Sesame Oil
• Good Balsamic Vinegar
• Apple Cider Vinegar
• Red Wine Vinegar
• Soy Sauce

Other

• Good Sea Salt
• Kosher Salt
• Honey
• Panko
• Dried Mushrooms
• Spices: Basil, Oregano, Herbes de Provence, Tarragon, Dill, Thyme, Rosemary, etc. (although fresh is always best!)

Also, these are not “pantry” items per se, but it’s always a good idea to have fresh eggs, milk, parmesan cheese, lemons (I use a ton of them!), potatoes, onions and shallots in the house. I also keep frozen fruit (for smoothies) and shelled edamame in the freezer.

Other tips?

Parchment paper (which is heat-resistant, nonstick, and disposable) makes for very easy clean-up. I line my pans with it ALL the time! Yes, I'm lazy :)

Last but not least, I keep a salt box, pepper grinder, and a bottle of olive oil (with an easy-pour spout) by the stove, as they are my "Holy Trinity" if you will! I pretty much use them in every meal I make, so I like to keep them within reach. Don't keep the oil too close to the stove though... you don't want to cook the bottle.

Kale, Asparagus & Cheese Frittata

Let me start by saying that frittatas are extremely easy to make, impressive looking for guests (they'll think you slaved for hours), and you can put pretty much anything in them! Basically, there is no way to "fork up" a frittata!

A frittata is Italy's version of the omelette, except that unlike the American version, it's open-faced. It actually looks like a large puffed pancake. Frittatas can be cut into wedges or served whole, and eaten hot, cold, or at room temperature. A frittata is a great thing to make for a brunch, because you can do the majority of the work ahead of time, and still serve your guests a piping hot dish, without having to stand over the stove scrambling eggs in front of them! Plus, it looks fancy :)

Below is a recipe for a frittata made with kale, asparagus and cheese. If these ingredients aren't to your liking, get the "fork out"! Kidding!! You can sub raw spinach for kale (spinach does not need to be sauteed, because it cooks in the hot egg), zucchini for asparagus, and pretty much any cheese or NO cheese at all. You can use sundried tomatoes, sliced tear drop tomatoes, you can add pesto to the egg mixture, chopped grilled chicken, crumbled bacon, sauteed or fried potatoes, you name it! (I try and keep it as healthy, nutrient-rich, and lo-cal as possible when it's just me and my hubby!)

A frittata is also a great way to clear out your veggie bin, so you don't feel guilty about chucking all of the not-so-fresh-anymore veggies you bought at the Farmer's Market the weekend before. (I know, everything looks so great when you're there, it's so hard not to buy everything!) Get my drift? Alright, here goes...

Kale, Asparagus & Cheese Frittata

You can adjust the amount of ingredients according to how much you want to make! For a large group, I use a 10” frying pan and 8-10 eggs depending on size. For 2 people, I use an 8” pan or smaller 6" and 3-5 eggs (and have a little left over). Frittata reheats really well as breakfast the next day or as a high-protein snack. It's also great for dinner, accompanied by an organic green salad. The whole thing takes no more than 10-15 minutes to make, even less when you get the process down!

Also, VERY IMPORTANT! Because the last step of the process requires you to put the frying pan under the broiler for a few minutes, it's best to use a stainless steel pan, i.e. no plastic handles! You also want to make sure your pan has high enough sides...a shallow grill pan, for instance, will NOT work.

Ingredients:

Eggs (see above)
Kale (shredded & torn off rib/stem; discard rib) -- half a large leaf per egg!
Onion (diced) -- half or whole depending on the amount of egg!
Asparagus (diced) -- 1/4 to half of a bunch
Parmesan cheese -- I use about 1 cup for a large frittata
Other cheese – I add a couple slices of lite Muenster or lite mozzarella from Trader Joe's, so it's gooey when you cut into it (parmesan is not gooey), but you can use any kind!
Salt & Pepper
Olive oil

Directions:

First, preheat your oven to 350 degrees.

Saute desired amount of diced onion in olive oil until slightly brown. Sprinkle onion with a pinch of salt and pepper... the salt helps cook down the onion. Add desired amount of kale to the browned onion and saute until the kale is wilted. Add in diced asparagus, turn off heat, and remove pan from burner. (You do not need to cook the asparagus, as the pan heat will soften it, and it will cook in the eggs.)

In a separate bowl, whisk or beat eggs with a pinch of salt and pepper. Add Parmesan cheese and shredded cheese of your choice. Mix and let stand. Or add them directly to the pan of veggies, but make sure the veggies are spread evenly over the bottom of the frying pan. Otherwise...

Once veggies are cool, transfer them into the egg and cheese mixture and mix. (Make sure the veggies are cool, or they will start cooking the raw egg in your mixing bowl!) Heat up the pan again with a little olive oil (same pan you used for veggies) and spray the sides of the Pan with olive-oil spray if you can, so the egg doesn’t stick. When hot, pour the entire egg-veggie-cheese mixture into the pan. Cook on medium heat (not too hot, or the bottom of the frittata will burn) until egg “pancake” is set – meaning it will be solid around the sides, but a little runny on top. About 5 minutes for a large frittata.

Remove the pan from the stove and put it directly into the oven on broil (turn up the heat from 350 to Broil) until the top solidifies. If it looks solid, but is a little wobbly, cut a slit in the top of it, so it cooks all the way through. Watch it, as it cooks very fast on Broil and burns easily, and there's nothing worse than a dry frittata! (Plus the egg will continue cooking for a few minutes on its own, even after you remove it from the oven, so better to undercook a little.) When the frittata is slightly brown, stick a knife in the top (again) to make sure it is cooked underneath and not just on the surface.

Remove the pan from the oven and let it rest a couple of minutes. Run a knife around the edge of the pan to release the frittata. You can serve it directly from the pan or flip it over on to a round serving platter.

Note, when making a large frittata for a bunch of guests, follow all of the above steps, but wait to put the frittata into the oven until 5 minutes before you are ready to serve it. It's okay to let the two-thirds cooked frittata sit on your stove for 10 minutes, as long as you take it off the heat. If this makes you nervous, cook the whole thing as directed, but cover it very well in aluminum foil to lock in the heat and moisture.

This recipe probably seems a lot harder than it actually is. When I tell you it's easy, I mean it! Always read recipes all the way through before making them. It will speed up the process by a lot and minimize error, though it's pretty hard to "fork up" a frittata.

This is my first recipe blog entry. Hopefully I'll get better at writing them (i.e. keep my entries shorter)... I just wanted to give you as much information as possible, so it's as if we were in the kitchen together. After a while, you'll learn more about my cooking style and techniques, so it should become easier for you to pinch and grab and estimate, which is pretty much how I cook. I RARELY use measuring cups, but did a run through of this recipe to help my readers out :)

Enjoy!!!