Emeril Lagasse’s New-Style Caldo Verde

If I had to choose one dish to represent my childhood, 
it would be this. I call this version ‘new-style’ because the kale is cut into thin strips and is cooked only until crisp-tender, which differs from the more traditional version. 
Ines, my Portuguese friend back home, would be proud. Serve this with crusty bread alongside.

New-Style Caldo Verde
(Makes 4 to 6 servings)

Ingredients

• 2 tablespoons olive oil
• 1 ½ cups finely chopped yellow 
onions
• 1 tablespoon minced garlic
• 2 pounds Idaho potatoes, peeled 
and cut into ½-inch cubes
• 7 cups chicken stock or canned, 
low-sodium chicken broth
• Salt (if desired) and freshly ground 
black pepper, to taste
• ½ teaspoon crushed red pepper
• 8 ounces kale, large stems and 
ribs removed
• 8 ounces firm (smoked) chorizo 
or other hot smoked sausage, 
diced or crumbled
• ½ cup chopped fresh cilantro
• ¼ cup chopped fresh parsley
• 2 tablespoons chopped 
fresh mint

Directions

1. Heat olive oil over medium-high heat in large soup pot, and add onions and garlic.
2. Cook until onions are wilted, 4 minutes.
3. Add potatoes and chicken stock, cover, and bring to boil.
4. Season with salt and pepper, and add crushed red pepper.
5. Reduce heat and simmer, uncovered, until potatoes are tender, 20 minutes.
6. While potatoes are cooking, thinly slice kale. Set aside.
7. When soup is thick and potatoes have begun to break down, add sausage and cook for 5 minutes.
8. Stir in kale and simmer until leaves have softened but are still slightly crunchy and flavors have melded, 15 minutes.
9. Stir in cilantro, parsley, and mint, and season to taste with salt and pepper. Serve hot.

Recipe by Emeril Lagasse, photography by Steven Freeman from EMERIL 20-40-60: Fresh Food Fast, HarperStudio, New York, 2009, courtesy Martha Stewart Living Omnimedia Inc.

Healthy Chicken Pot Pie

From the chef:
“I love this recipe because it’s comfort food and diabetic friendly all in a one-meal dish.” —Holly Clegg

Recipe courtesy of Trim & Terrific Diabetic Cooking

Chicken Pot Pie
Makes 6 servings

• 1 lb boneless skinless chicken breasts
• Salt and pepper to taste (optional)
• 1 cup sliced carrots
• 1/2 cup sliced mushrooms
• 1 onion, chopped
• 1/2 cup diced peeled sweet potatoes (yams)
• 1 tsp dried thyme leaves
• 4 Tbsp all-purpose flour
• 2 cups fat-free low-sodium chicken broth
• 1/2 cup frozen peas
• Dough of 5 flaky refrigerator biscuits

Preheat oven to 400 F.
In nonstick skillet coated with nonstick cooking spray, cook chicken breasts over medium heat 7-10 minutes or until done. Season with salt and pepper (if using) and cut into pieces.
Recoat skillet with nonstick cooking spray and sauté carrots, mushrooms, onion, and potatoes for 5 minutes or until tender. Add thyme and flour, stirring for 30 seconds. Gradually add chicken broth, stirring and cooking over medium heat until thickened and bubbly. Add chicken and peas and cook another 5 minutes.
Coat a 9-inch pie plate with nonstick cooking spray and fill with chicken mixture. Split biscuits in half and lay them on top. Bake for 10-12 or until pastry is golden brown.

Tips
For a time-saver, use a bag of frozen mixed vegetables in this classic chicken pie.
Use leftover chicken, grilled and ready chicken or rotisserie chicken.
Add any leftover or favorite veggies to your chicken pie.

Diabetic Exchanges/Choices
1 Starch
1/2 Carbohydrate
2 Lean Meat

Calories 236
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 44 mg
Sodium 404 mg
Total Carbohydrate 24 g
Dietary Fiber 2 g
Sugars 5 g
Protein 22 g

Orzo Gratin

Try this orzo on for a sizable side. Brought to you from The Saturday Evening Post Health Cookbook for Family and Friends.

Orzo Gratin

Makes 10 to 12 servings

• 1 pound orzo
• 8 cloves garlic
• 1 cup light cream
• 1 cup low-sodium chicken broth
• 1 cup freshly grated Parmesan cheese
• 1 cup mushrooms
• 1 cup minced parsley
• pepper, to taste
• 6 tablespoons dry whole-wheat breadcrumbs
• 2 tablespoons butter or margarine

Preheat oven to 325 F.
Boil orzo and unpeeled garlin in large pot for 10 mintues or until pasta is just tender. Drain and rinse with cold water. Remove the garlic, peel and chop. Place in mixing bowl. Stir in light cream. Add orzo, broth, 1/2 cup Parmesan, mushrooms, and 1/2 cup parsley. Season with pepper and mix. Spoon into lightly oiled baking dish. Mix breadcrumbs and remaining cheese. Sprinkle evenly over orzo. Dot with butter or margarine. Bake for 1 hour and 15 minutes.

Brought to you from The Saturday Evening Post Health Cookbook for Family and Friends. For available cookbooks, click here.

Garden Party of Four

Host a chilled-out garden party with four fresh and cool soups.

Gazpacho Grandé
(Makes 5 servings)
Ingredients

• 1 hot house cucumber, halved and seeded
 (not peeled)
• ½ red bell pepper, cored and seeded
• ½ yellow bell pepper, cored and seeded
• 5 plum tomatoes
• 1 red onion
• 3 garlic cloves, minced
• 24 ounces canned tomato juice
• ¼ cup red wine vinegar
• ¼ cup good olive oil
• ½ tablespoon kosher salt (optional)*
• 1 teaspoon freshly ground black pepper

Directions:
Put each vegetable separately in food processor fitted with steel blade and pulse until coarsely chopped. Do not overmix. After each vegetable is processed, combine in large bowl and add garlic, tomato juice, vinegar, olive oil, salt, and pepper. Stir and chill for 4 hours before serving.
Per serving
Calories: 165
Fat: 11 g
Protein: 2.5 g
Carbohydrate: 14 g
Fiber: 3 g
Sodium: 1106 mg, *without adding kosher salt: 399 mgRecipe courtesy foodchannel.com

A to Z Soup (Avocado Zucchini Soup)

(Makes 4 servings)
Ingredients

• 4 cups fat-free, low-sodium chicken broth
• 1 medium onion, finely chopped
• 4 green onions, sliced into ½-inch pieces
• 2 cloves garlic, finely chopped
• ½ teaspoon salt (or to taste)
• ¼ teaspoon ground black pepper
• ⅛ teaspoon ground nutmeg
• 2 cups zucchini, thinly sliced
• 2 large, ripe California avocados, seeded, peeled, and chopped

Directions:
In large pot with lid, heat 1 cup broth, onion, green onions, garlic, salt, pepper, and nutmeg. When boiling, reduce heat to low, cover, and cook for
15 minutes. Stir occasionally. Add remaining broth and zucchini and bring to boil. Cover and reduce heat to low. Cook for 20 minutes. Remove lid and allow to cool. In food processor, purée zucchini, broth, and avocado in batches. Return to pan; stir gently. Serve in soup bowls and garnish to taste.
Per serving:
Calories: 200
Fat: 13 g
Protein: 10 g
Carbohydrate: 15 g
Fiber: 10 g
Sodium: 470 mgRecipe © The California Avocado Commission

Cool Cucumber Soup
(Makes 4 servings)
Ingredients

• 2 large cucumbers, peeled, seeded, and grated with box grater/food processor
• 1 garlic clove, finely minced
• 2 tablespoons fresh dill, minced
• ½ cup low-fat sour cream
• ½ cup Greek yogurt
• 1 cup low-sodium chicken broth
• Salt and white pepper (if you have it, black if you don’t), to taste

Directions:
Combine all ingredients in food processor. Transfer to bowl, stir, and chill. Serve topped with any of the following: chopped cucumber, fresh dill or mint, dollop of sour cream or yogurt, diced avocado, snipped chives, or green onions.
Per serving:
Calories: 171
Fat: 3 g
Protein: 15 g
Carbohydrate: 21 g
Fiber: 1 g
Sodium: 145 mg

MMM… Soup (Mango-Melon-Mint)
(Makes 4 servings)
Ingredients

• 2 mangoes, peeled, pitted, and chopped
• 2 cups cantaloupe, peeled, seeded, and chopped
• 2 tablespoons fresh mint, minced
• 1 tablespoon fresh-squeezed lemon juice
• 1 tablespoon confectioners’ sugar
• ¼ cup dry white wine
• 2 tablespoons plain yogurt

Directions:
Purée all ingredients in food processor or blender and chill for 2 to 3 hours. Pour into glass bowls, garnish with mint leaves, and serve.
Per serving
Calories: 121
Fat: 0.5 g
Protein: 2 g
Carbohydrate: 27 g
Fiber: 3 g
Sodium: 21 mg