White Bean, Asparagus & Tomato Salad

Print The Recipe 

Ingredients 

1/2 pound fresh asparagus, trimmed

1 cup cherry tomatoes, cut in halves
1 (14-ounce) can cannellini beans, rinsed and drained
1/4 cup chopped onion
1 tablespoon drained capers, mashed

1 garlic clove, minced
2 tablespoons extra-virgin olive oil
1 tablespoons white wine vinegar
1/2 tablespoon honey (OR brown sugar)
1 tablespoon spicy brown mustard
10 leaves fresh sage, finely chopped (OR 1/4 teaspoon dried)
1/4 teaspoon pepper
1/8 teaspoon salt

2 tablespoons shredded Pecorino Romano cheese
1 (5-ounce) bag mixed salad greens

***Use mini-food processor for making the dressing

Preparation
1. Snap off tough ends of asparagus; arrange asparagus in a steamer basket over boiling water. Cover and steam 2 minutes or until asparagus is crisp-tender. Plunge asparagus into ice water to stop the cooking process; drain. Cut asparagus into 1/2-inch pieces, and chill. Put into a large bowl.

2. Cut cherry tomatoes in half. Drain and rinse canned beans. Chop onion. Drain and smash capers with side of the knife. Put everything together in large bowl with asparagus.

3. Whisk together garlic, chopped fresh sage, olive oil, vinegar, honey, mustard, salt & pepper in a small bowl or pulse several times in a mini-food processor. Pour over asparagus, tomatoes, beans, onion, and capers, tossing to coat.
Adjust seasoning if necessary.

4.Cover and chill 1 hour. Serve the salad over salad greens; sprinkle with Romano cheese.   
_________

Nutritional info per 1 cup: makes 4 servings
    * Calories: 193
    * Fat: 9.5g    Carbs: 20g (fiber: 5g)    Protein: 7.5g

Tabbouleh

Print The Recipe

Ingredients 
1 cup water
1/2 cup bulgur, dry
1/8 teaspoon salt
1 cup finely chopped flat-leaf parsley (1 bunch)
1/4 cup chopped fresh mint
1 cup cherry tomatoes, halved or quartered (OR 2 medium tomatoes, diced)
1/4 English cucumber, diced
1/2 cup green onions, thinly sliced (1 bunch)
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
1 garlic clove, minced
1/4 teaspoon salt
Salt and Freshly ground pepper, to taste

***Use mini-food processor for chopping parsley, mint and making the dressing

Preparation
1. Combine water, salt and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.
2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl.
Add parsley, mint, tomatoes, cucumber and green onions to the bulgur.
Add the dressing and toss.
Serve at room temperature or chill for at least 1 hour to serve cold.   

_________
Nutritional info per 1 cup: makes 4 servings
    * Calories: 160
    * Fat: 7.5g    Carbs: 21g (fiber: 3g)    Protein: 3g

Sweet Potato Pie with Maple Meringue

Print the recipe.

Ingredients

For Pie:

• 9" Pie Crust, Reduced Fat
• Sweet potato, 3 small
• Condensed milk, Fat free, 10 oz (3/4 of 14oz-can)
• Egg, 1extra large
• Egg white, 1extra large
• Cinnamon, ground, 1 tsp
• Ginger, ground, 1/2 tsp
• Nutmeg, ground, 1/2 tsp
• Salt, 1/4 tsp
• Whiskey (Bourbon), 2 tbsp (1 fl oz)

For Topping:

• Maple Syrup, 1/3 cup
• Water, cold 1/4 cup (4 fl oz)
• Cornstarch, 2 tsp
• Egg white, extra large, fresh 2
• Lemon Juice, 1 tbsp
• Salt, a pinch
• Sugar, 2 tbsp

Preparation
1. Preheat oven to 350°F. Bake the pie crust according to the instructions, for 10 minutes. Cool it completely.
2. Pierce sweet potatoes with fork; place potatoes in microwave oven and cook for 10 minutes. Take them out, place in heated oven and bake for 10 more minutes, until potatoes are very tender when pierced with fork. Cool slightly. Cut potatoes open and scoop out pulp. Transfer pulp to processor and puree until smooth.
3. Add sweetened condensed milk, eggs, spices, salt and whiskey. Puree until smooth, for 20 seconds. Pour into crust. Bake for 45 minutes or until knife inserted 1-inch from crust comes out clean.
Cool. Garnish with meringues.

4. Make the Meringues.
Mix water and cornstarch in a glass. Pour maple syrup in a small frying pan, heat up. Add dissolved cornstarch to syrup and cook stirring constantly till the mixture is thick. Set aside.
Separate two eggs, discard the yolks. Put the egg whites, lemon juice and salt in a large bowl. Whip up with a mixer till soft picks, add sugar gradually and whip till it dissolves and egg whites become white glossy. Add maple cornstarch hot mixture to the egg whites one spoon at a time, whipping constantly.
_______
Nutritional info per ⅛ pie: makes 8 servings
    * Calories: 251
    * Fat: 4g    Carbs: 44g (fiber: 1.5g)    Protein: 6g

Barley Soup with Turkey & Butternut Squash

Print the recipe.

Ingredients:
1/2 cup barley, dry (+2 cups of water for cooking)
2 Turkey legs, cooked, cut into bite-size pieces
1 tablespoon olive oil
1/2 large onion, chopped
2 cloves garlic, minced
1/2 small butternut squash, fresh, cut into pieces
1 tablespoon tomato paste
Salt and ground pepper
1/4 teaspoon dried oregano
1 cans (14.5 ounces) reduced-sodium beef broth
2-3 cups of water
2-3 tablespoon chopped fresh parsley for garnish

Preparation
1. In a small pot, put dry barley and water and cook it for 30 minutes. Drain the water, rinse barley.
2. Meanwhile, clean the turkey meat of bone, cut it into pieces. Clean and cut butternut squash. Chop onion and mince garlic.
3. In a pot, heat olive oil. Add onion and garlic and cook for 1-2 minutes. Add butternut squash and cook for 5 minutes stirring often. Add turkey, oregano, salt, pepper and tomato paste. Mix everything and cook for half a minute or so.
Add cooked barley, chicken broth and 2-3 cups water; bring to a boil. Reduce heat; simmer, partially covered, for 15 minutes. Add more water to thin soup, as needed. Season with more salt and pepper, if necessary.
4. Ladle into bowls; sprinkle with parsley or any fresh herbs.
_______
Nutritional info per 1.5 cup: makes 6 servings
    * Calories: 167
    * Fat: 5g Carbs: 17g (fiber: 3.6g) Protein: 13g

Roasted Apples & Onions

Print the recipe.

Ingredients
1 large Apple, fresh, cored and cut into bite-size pieces
1/2 large Onion, raw, cut into bite-size pieces
1/3 cup fresh (or frozen) whole Cranberries
1 tbsp. Olive Oil
1 tbsp. Lemon juice
1/4 tsp Coriander seed
1/4 tsp Caraway Seed
freshly ground black Pepper

Preparation
1. Preheat oven F400.
2. Cut onions and apples. Drizzle with lemon juice and olive oil. Place on a baking sheet. Sprinkle with spices. Add fresh cranberries.
3. Bake for 30 minutes.

I'd recommend it served with shredded Pecorino Romano, Gruyere or Swiss cheese.    
_________
Nutritional info per 1 cup: makes 2 servings
    * Calories: 117
    * Fat: 4g Carbs: 22g (fiber: 4.6g) Protein: 1g

Sweet Potato & Bean Chili

Print the recipe

Ingredients:
1 tablespoon extra-virgin olive oil
1 jalapeno pepper, fresh, seeded and diced
1 medium sweet potato, diced
1/2 large onion, diced
2 cloves garlic, minced
2 teaspoons chili powder
1 teaspoons ground cumin
1/2 teaspoon curry powder (OR ground chipotle chile)
1/4 teaspoon salt
1 cup water
1 15-ounce can beans (red, black, kidney or any other), drained and rinsed
1 14-ounce can diced tomatoes (no salt added)
2 teaspoons lime juice
1/4 cup chopped fresh parsley (OR cilantro)

Preparation
1. Heat oil in a large pan (or Dutch oven) over medium-high heat. Add chopped jalapeno pepper, cook for 1 minute. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 5 minutes. Add garlic, chili powder, cumin, curry (OR chipotle) and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Reduce heat to maintain a gentle simmer and cook until the sweet potato is almost tender,  for about 5-7 minutes.
2. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, 5-7 minutes. Remove from heat and stir in parsley (or cilantro).

I'd recommend it served over baked spaghetti squash, cooked pasta, rice, couscous, quinoa or any other grains, in a corn taco shell, inside of cooked half of an acorn squash or with a piece of corn bread.                        
_______
Nutritional info per 1 cup: makes 4 servings
    * Calories: 202
    * Fat: 4g Carbs: 33g (fiber: 9g) Protein: 10g

Panini Ham & Cheese Sandwich with Pears

Print the recipe.

Ingredients
Bread, Sourdough, 2 slices (2.5 oz)
Swiss cheese, 2 slices (1 oz)
Ham, 2 pieces (2 oz)
Pears, fresh, 1/4 pear (1.5oz) , thinly sliced
Pepper, black, freshly ground
Yellow Mustard, 1 tsp

Equipment:
panini press, non-stick cooking spray

Preparation
1. Heat the panini maker, spray it with non-stick spray if necessary.
2. Arrange a sandwich with all the ingredients and cook it pressed in the panini maker for 3-5 minutes.

Serve warm with fresh arugula.                        
_______
Nutritional info: makes 1 sandwich
    * Calories: 407
    * Fat: 13g Carbs: 49g (fiber: 2.6g) Protein: 27g

Sirniki (Farmer Cheese Pancakes)

Print the recipe.

Ingredients:
Farmer Cheese, two 7.5oz-packages (450g total)
Granulated Sugar, 2 tbsp
Flour, white, all-purpose, 1/2 cup + 1/2 cup for dredging
Egg, 1 jumbo (or 1 large+1 egg white) raw
Vanilla Extract, 1 tsp
Oil for cooking (2-3 tbsp) 

Equipment: 
frying pan

Cooking Instructions:
1. Mix all the ingredients except oil. Put 1/2 cup of flour in a shallow dish. Form 8 cutlet-shape flat cakes (1/2"-thick) and dredge every one in flour.
2. Heat oil in a frying pan. Cook cakes at low-medium heat for 3 minutes on each side (just like pancakes) till golden brown.

Serve warm with Greek yogurt, honey, jams, sour cream, milk, sweetened condensed milk.
_______
Nutritional info per one cake: makes 8 cakes
    * Calories: 174
    * Fat: 9g Carbs: 12g (fiber: 0.3g) Protein: 10g

Mushroom Baked Risotto

Print the recipe.

Ingredients:

Portabella Mushrooms, 1 large (130-150g), cut into 1/8"-pieces
Olive Oil, 1 tbsp
Garlic, 1 clove (minced)
Rosemary, 1/4 tsp (chopped)
Onions, raw, 1/4 large (chopped)
White Wine, 2 fl oz (remove)
Arborio / Risotto Rice (uncooked), 1/2 cup
Water, tap, 1/2 cup (4 fl oz)
Chicken Broth 99% Fat Free, low sodium, 14oz can (2 cups)
Pecorino Romano Cheese, 2 tbsp (finely shredded)

Equipment: 1 or 2 clay pots with lids (or baking dish)

 

Cooking Instructions:

1. Preheat oven to 400F.

2. Mince garlic clove through press. Chop rosemary and onion. Cut mushroom into small pieces.

3. Heat olive oil in a frying pan. Add garlic and onion and cook for 1 minute. Add rosemary and mushrooms and cook uncovered for 5-10 minutes till there is no liquid in frying pan and mushrooms got light brown.

4. Add white wine and cook for 30 seconds. Add uncooked arborio rice. Mix well.

5. Add rice-mushroom mixture into clay pot (or devide it between two) or any other kind of baking dish. Pour chicken broth and water. Cover with lid.

6. Bake for 25 minutes in the oven.

7. Take it out of the oven. Fluff with folk and add freshly grated cheese. Mix again and serve immediately.

_______

Nutritional info per 1 cup: Makes 2 cups

    * Calories: 293

    * Fat: 8g Carbs: 45g (fiber: 1.5g) Protein: 8g

Quinoa Chili

Print the recipe.

Ingredients:
Quinoa, dry, 1/2 cup
Water, tap, 1 cup
Salt, a dash
Kidney Beans Dark Red, 1 cup (with juice)
Jalapeno pepper, seeded and chopped (OR a pinch of Cayenne pepper)
Curry powder, 1/2 tsp
Cinnamon, ground, 1/8 tsp
Cumin, ground, 1/8 tsp
Chili powder, 1/4 tsp
Tomato, medium, diced
Green Onions, fresh, 2-4 tbsp, chopped

Cooking Instructions:
Put quinoa, water and a dash of salt in a pot and cook for 15 minutes.
In another pot put beans and spices together, add 1/4 cup of water and simmer it for 10 minutes till beans are thick. Add cooked quinoa. Mix together.
Cut tomato and green onions in small pieces. Put it on top of chili and serve warm.

_______
Nutritional info: 2 servings (1 cup)
    * Calories: 286
    * Fat: 3g Carbs: 51g (fiber: 10g) Protein: 16g

Cranberry-Apple Chutney

 
Print the recipe.

Ingredients:
Orange juice, 1/3 cup
Lemon juice, 1 tbsp
Orange zest (or Lemon zest), grated, 1/4 tsp
Ginger Root, fresh, grated, 1/4 tsp (or 1/8 tsp ground)
Cinnamon, ground, 1/4 tsp
Brown Sugar, 1/3 cup
Cranberries, fresh (or frozen), 2 cups
Apple, fresh, 1 large, peeled, cored and cut into pieces

Cooking Instructions:
Put all the ingredients into a small pot or a sauce pan. Bring to a boil, reduce the heat, steer gently, cover the pot with lid and let simmer for 10-12 minutes.

_______
Nutritional info: 8-10 servings (1/3 cup)
    * Calories: 43
    * Fat: 0g Carbs: 13g (fiber: 1.5g) Protein: 0g

Roasted Butternut Squash

Print the recipe.

Ingredients:
    Butternut Squash, 1 small (800-900 grams), peeled, seeded and cut into pieces
    Black pepper, ground
    Salt
    Olive Oil

Cooking Instructions:
1. Preheat oven 400F.
2. Cover the baking sheet with aluminum foil

and spay it with a non-stick spray.
3. Clean the squash - peel skin, take seeds out, cut into pieces.
4. Put the squash on baking sheet in a single layer. Sprinkle with salt and ground pepper, drizzle with olive oil.
5. Bake at 400F for 35 minutes, until tender.
_______
Nutritional info: 4 servings (1 cup)
    * Calories: 95
    * Fat: 2g Carbs: 21g (fiber: 6g) Protein: 2g

Pico De Gallo

Print the recipe.

Ingredients
  1 large tomato (1.25 cups diced)
  1/4 medium onion (1/4 cup finely chopped)
  1/4 cup chopped fresh parsley (or cilantro)
  1 jalapeño pepper, stemmed, seeded and finely chopped
  1/2 lime (or lemon), zested and juiced
  1/2 teaspoon sugar
  1/4 teaspoon salt
* Freshly ground black pepper to taste

Preparation
1. Chop tomato, onion, jalapeno pepper and parsley. Add everything into a bowl.
2. Zest half of lime and squeeze its juice over the vegetables.
3. Season with salt, sugar and black pepper. Mix well.
4. Chill for an hour. Serve with grilled fish or seafood.
_______
Nutritional info: 2 servings (1 cup)
    * Calories: 39
    * Fat: 0.5g Carbs: 9g (fiber: 2g) Protein: 1g

Egg Salad

Print the recipe.

Ingredients
6 Eggs, large, hard boiled (2 whole ones and 4 egg whites)
Dijon Mustard, 1 tbsp.
Greek yogurt, plain, 0% fat, 1 tbsp.
Mayonnaise with Olive Oil, 1 tbsp.
Green Onions, Fresh, 1/4 cup chopped
Black Pepper, fresh ground, to taste
   *Paprika, a dash, for decoration


Preparation
1. Boil the eggs. Cool them and separate yokes and egg whites out of four eggs. Discard the yokes.
2. Cut 2 whole eggs and 4 egg whites into pieces.
3. Chop fresh green onion.
4. In a bowl, mix together mustard, mayo and yogurt. Add the cut eggs and onions, black pepper to the dressing. Mix carefully.
5. Chill the salad for an hour. Serve cool on top of finely cut fresh spinach.
_______
Nutritional info: 2 servings (1 cup)
    * Calories: 171
    * Fat: 7g Carbs: 4g (fiber: 0g) Protein: 18g

Protein Waffles with Flaxseed

Print the recipe.

Ingredients
1 egg white
1 tbsp. (5 grams) Whey protein (Vanilla)
2 tbsp. (15 grams ) Rolled Oats (ground in a coffee grinder)
1/2 tbsp. (5 grams ) whole Flaxseeds (ground in a coffee grinder)
3 tbsp. (45 grams) Whipped (or small curd) 1%-fat Cottage cheese
1 tbsp. fresh citrus juice (orange/ lemon/ lime/ grapefruit)
a pinch (1/8 tsp.) of fresh citrus zest

Equipment: 
cooking spray, waffle maker, electric mixer (or food processor), coffee grinder

Preparation
1. Preheat the waffle maker.
2. Grind oats and flax seeds in a coffee grinder till it makes fine powder.
3. If using a mixer, beat up together egg white, citrus juice and zest and protein powder. Add cottage cheese and mix well. Add ground oats and flaxseed and mix.
If using a food processor, put all the ingredients and mix well, scrapping sides of the bowl with spatula.
4. Spray non-stick spay on waffle maker. Pour the batter and cook for 5 minutes.
5. Serve immediately. Garnish with Greek yogurt, honey and fresh fruits.
_______
Nutritional info: 1 serving (1 waffle)
    * Calories: 175
    * Fat: 3.6g Carbs: 13g (fiber: 2.5g) Protein: 22g

Asparagus, Artichoke and Mushroom Saute

Print the recipe.

Ingredients
       Olive Oil, 1 tbsp
       Garlic, 1 clove, chopped
       Onions,1/4 cup, chopped
       Portabella Mushrooms, 1 large (6oz) or any kind of fresh mushrooms
       Asparagus, fresh, 1/2 lb
       Artichokes, frozen, 1/2 cup (4 oz), thawed
       Cherry tomatoes, 1 cup, halved
       Salt, 1/2 tsp
       Pepper, black, ground 1/4 tsp
       Balsamic vinegar, 1 tablespoon
*shredded cheese of your choice for garnish (optional) g)

Preparation
1. Thaw  frozen artichokes.
2. Chop garlic and onions finely. Heat up olive oil in a pan, add garlic and onions and fry at low-medium heat for 2 minutes.
3. Cut mushroom in big pieces, add to the pan and fry for 2 minutes.
4. Cut asparagus in 2"-long pieces, add it to pan. Put artichokes. And cook everything till asparagus is done but still crunchy.
5. Halve tomatoes, add them to saute. Turn the heat off.
6. Sprinkle balsamic vinegar over the vegetables. Add salt and pepper, mix veges.
7. Serve warm topped with shredded cheese of your choice.
_______
Nutritional info: 4 servings (1 cup)
    * Calories: 80
    * Fat: 4g Carbs: 10g (fiber: 4g) Protein: 4g

Protein Jell-O with Strawberries

Print the recipe.

Ingredients
       Strawberries, fresh, 8oz (1 cup pureed)
       Kraft Jell-o Brand Sugar Free Gelatin Dessert, dry, 1 box
       Water, tap, 1 cup hot + 3/4 cup cold
       Whey Protein, Vanilla, 1scoop (34g)

Preparation
1. Boil 1 cup of water.
2. Clean strawberries and puree them in food processor.
3. Put 1 bag of dry Jell-o in a bowl, pour the hot water and whisk immediately to dissolve gelatin.
4. In another cup mix together whey protein and cold water. Pour the mixture into dissolved gelatin. Mix well.
5. Add pureed strawberries, mix them in.
6. Put the prepared mixture in three 1-cup ramekins or glasses. Place in refrigerator and cool for at least 3 hours till the jelly is set.
_______
Nutritional info: 3 servings (1 cup)
    * Calories: 83
    * Fat: 1g Carbs: 6g (fiber: 2g) Protein: 10g

Roasted Sweet Potatoes skin-on with Maple Syrup

Print the recipe.

Ingredients
       Sweet potato, raw, skin on, 2 medium
       Olive Oil, 2 tbsp
       Lemon juice, 1 tbsp
       Pepper, black, a dash
       Salt, a dash
       Maple Syrup, 2 tbsp (divided)
       Cinnamon, ground, 1 tsp (divided)
       Nutmeg, ground, 1/2 tsp (divided)

Preparation
1. Preheat oven to 400F.
2. Wash potato and cut into pieces (the bigger ones will take more time to cook). Put them in large bowl.
3. Drizzle with olive oil, lemon juice and 1tbsp of maple syrup. Sprinkle with salt, ground pepper and half amount of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Mix well to coat every piece with oil and spices.
4. Put potatoes on baking sheet in a single layer.
5. Bake at 400F for 30-40 minutes, stirring every 15 minutes, until tender.
6. Take potatoes out and immediately drizzle with 1tbsp maple syrup and the rest of spices (1/2tsp cinnamon and 1/4tsp ground nutmeg). Stir well and serve warm as a side dish.
It is also good when served with 1/4cup of plain fat-free Greek yogurt on top.

_______
Nutritional info: 4 servings (1 cup)
    * Calories: 141
    * Fat: 7g Carbs: 19g (fiber: 2g) Protein: 1g

Lentil Soup with Smoked Turkey

Print the recipe.

Ingredients
      Smoked turkey leg and breast, cooked, skin and bones removed, 6-8oz
      Olive Oil, 1 tbsp
      Garlic, 2 cloves, chopped
      Carrots, raw, 1/2 medium (2oz), chopped
      Celery, raw, 1 large stalk, chopped
      Onions, raw, 1/2 large, chopped
      Bay Leaf, 2 whole
      Pepper, black, ground, 1/2 tsp
      Diced Tomatoes, 1 can, 15oz, with the juice
      Chicken Broth 99% Fat Free, 2 cups (1 15oz-can)
      Lentils, dry, 1 cup
      Water, 4-6 cups
      Potatoes, raw, 1/2 cup (5oz) cut in pieces
      ** Goat cheese or Parmesan for garnish (optional)

Preparation
1. Cut smoked turkey meat into bite-sizes. Chop garlic, onion, celery and carrot.
2. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
3. Open canned tomatoes and broth.
4. Add ground black pepper, tomatoes, turkey, chicken broth and water into the pot. Mix very easy.
5. Add dry lentils. Stir them in.
6. Cook the soup at very low heat partly covered for 40 minutes till the lentils are done.
7. Cut the potatoes. Add them to the soup and cook it for 10-15 more minutes till the potatoes are done.
8. Serve right away, garnished with goat cheese or Parmesan.

Nutritional info: 8 servings (1 1/2 cup)
    * Calories: 117
    * Fat: 3.5g Carbs: 14.5g (fiber: 4g) Protein: 8.5g

Chicken Soup with Tomatoes and Beans

Print the recipe.

Ingredients
      Chicken, cooked, skin and bones removed, 6-8oz
      Olive Oil, 2 tbsp
      Garlic, 1 clove, chopped
      Carrots, raw, 1/2 medium (2oz), chopped
      Celery, raw, 1 large stalk, chopped
      Onions, raw, 1/4 large, chopped
      Bay Leaf, 2 whole
      Parsley, dried, 1/2 tsp
      Pepper, black, ground, 1/2 tsp
      Thyme, dried, 1/2 tsp
      Basil, dried, 1/2 tsp
      Diced Tomatoes, 1 can, 15oz, drained
      White Beans, 1 can, 15oz, drained and rinsed
      Chicken Broth, low sodium, 99% Fat Free, 2 cups (1 15oz-can)
      Water, 1 cup

      ** Chopped fresh parsley or Green onions for garnish (optional)

Preparation
1. Cut cooked chicken meat into bite-sizes. Chop garlic, onion, parsley and carrot.
2. Open canned vegetables and broth. Drain the tomatoes. Drain and rinse the beans.
3. Heat olive oil in a pot, reduce the heat to medium-high and cook chopped vegetables till tender, 5-7 minutes.
4. Add dried herbs and ground pepper to the vegetables, mix well. Add tomatoes, chicken, beans, chicken broth and water into the pot. Mix very easy.
5. Cook the soup at very low heat partly covered for 10-15 minutes.
6. Serve right away, garnished with chopped parsley or green onions.

Nutritional info: 8 servings (1 cup)
    * Calories: 127
    * Fat: 4.5g Carbs: 11.5g (fiber: 3.6g) Protein: 9.3g