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.