Healthy Survival Recipes

Black-Eyed Pea and Collard Green Soup w/ Smoked Sausage

Servings: 4

1/2 pound 97-percent fat-free kielbasa (I used turkey kielbasa)

1 teaspoon extra-virgin olive oil

1 medium yellow onion, chopped

1.5 cups peeled, diced potato

1 (15-oz) can black-eyed peas, rinsed

5 ounces frozen collard or turnip greens (I used about 3 cups of fresh)

1 (14-ounce) can reduced-sodium chicken broth

1.5 cups water

Salt & pepper to taste

Cut the sausage in quarters lengthwise, then crosswise into 1/4-inch slices. In a large pot over medium, heat the oil. Add sausage and cook, stirring often, until lightly browned. Add the onion and saute until softened.

Add the potatoes, black-eyed peas, greens, broth and water. Bring to a simmer, cover the pot, and cook over low heat until potatoes are tender, about 15-20 minutes. Season with salt and pepper.

Per serving:
250 calories, 11 g fat, 40 mg cholesterol, 32 g carbohydrates, 16 g protein, 6 g fiber, 971 mg sodium

* * * * * * * * * *

Savory Hi-Fi* Stew (*High Fiber)

(with thanks to my husband for creating it)

1 16 oz bag of dry black beans

6 cups of fat-free, low sodium chicken broth
1 cup of shredded, cooked rotisserie or broiled chicken breasts
1 small ham steak with bone in
3 bay leaves
about 2 tablespoons olive oil
1 cup of sliced carrots (sautee in olive oil)
1 cup of sauteed onions (sautee in olive oil)
3 cloves garlic (crushed, minced, and sauteed with the onions and carrots)
1 15 oz can of Italian plum tomatoes
1 tablespoon of cumin
salt
pepper
1 cup of red wine
1 cup of chopped, fresh cilantro

Topping:
1 cup of fat-free sour cream
grated zest from two limes
juice from two limes

Rinse the beans well and soak them overnight in water.

In the morning, put the black beans in the crock pot with the 6 cups of chicken broth, and cook on high to bring it to a boil, then lower heat to low or medium setting. After a few hours, add the cooked, shredded chicken and cut the ham steak in small cubes and add this meat along with the ham bone and the bay leaves into the crock pot. Cook for a couple of hours. Add more water at this point to keep the dish a soup if it is getting too thick for your taste. In a frying pan, saute the vegetables (onions, garlic, and carrots) in a few tablespoons of olive or safflower oil until tender and then add them to the crock pot. Cook another hour, and then season: about a tablespoon of cumin, plus salt and pepper to taste. About an hour before serving, add about a cup of red wine and the chopped cilantro and simmer until ready to eat. Remove the ham bone and bay leaves.

Meanwhile, make the topping: in one cup of fat-free sour cream, add the zest from two limes and juice from two limes, and stir well. Serve about a teaspoonful on top of a bowl of the soup as a garnish, if desired.

Makes about 10 servings. Very savory!

Entire crock-pot (about 15 cups):

1850 calories

51 grams of fat

50 grams of fiber

150 grams of protein

1 serving (1.5 cups):

185 calories

5 grams of fat

5 grams of fiber

15 grams of protein