Recipes: Calico Chicken, Black-Eyed Pea Soup, Curried Beef Stew

Calico Chicken

Serves 4.

• 3¹/₂lb. chicken thighs, legs and wings

• 1 tsp. salt, or to taste

• Freshly ground black pepper

• 3 cloves garlic, crushed, divided

• ¹/₄c. flour, more if needed

• 1 onion, sliced

• 1 red or green bell pepper, diced

• 3 tbsp. chopped parsley

• 1¹/₂tsp. fresh thyme, chopped, or ³/₄tsp. dried thyme

• ¹/₄tsp. cayenne pepper

• 2 c. chicken broth

• 1 (10-oz.) pkg. frozen corn kernels

Rinse the chicken under cold running water and pat dry with paper toweling. Rub the chicken with the salt, black pepper and half of the crushed garlic.

Place the chicken in a plastic bag and toss with the flour, coating lightly all over, adding a little more flour if necessary.

Heat the oil in a large heavy skillet or pot. Add the chicken a few pieces at a time, taking care not to crowd the frying pan, and cook over high heat for 5 or so minutes or until browned, turning often. Transfer the browned chicken to a plate.

Add the tomatoes and chicken broth and bring to a boil. Return the chicken to the pan. Reduce the heat to low, cover and cook for about 40 minutes or until the chicken is done, stirring occasionally.

Stir in the corn and cook 10 minutes longer or until the corn is tender. Serve with rice.

Nutrition information per serving:

Calories677 Fat 38 gSodium1,368 mg

Carbohydrates26 g Including sat. fat 9 g Calcium68 mg

Diabetic exchanges per serving: 2 vegetable exch., 1 bread/starch exch., 7 medium-fat meat exch. and ½ fat exch.

Black-Eyed Pea Soup

Serves 6 to 8.

• 1 lb. dried black-eyed peas (2 c.)

• 3 tbsp. peanut, olive or grapeseed oil

• 3 cloves garlic, crushed

• 2 tsp. fresh thyme, chopped or 1 tsp. dried thyme, crumbled

• 1 bay leaf

• ¹/₂tsp. red pepper flakes, or to taste

• ¹/₂tsp. ground nutmeg or allspice

• 8 c. water

• 1 smoked turkey wing (about 1¹/₂lb.), or meaty ham bone

• ¹/₄c. gold or dark rum, if desired

• 1 tsp. salt, or to taste

Pick over the peas, discarding stones or debris. Rinse, place in a large bowl and cover with cold water.Soak for 1 to 2 hours; not overnight.

Stir in the water. Add the turkey wing or ham bone. Bring to a boil, cover, reduce the heat to simmer and cook for about 45 minutes. Using a large fork, break off the turkey or ham meat from the bones into strips.

Drain and rinse the soaked black-eyed peas and add to the pot. Bring to a boil and the reduce the heat to simmer. Stir in the rum, if desired.

Cover and cook the soup for about 1 hour, or until the peas are tender and the soup is creamy, stirring occasionally. When done, stir in the salt, if desired, and heat 15 minutes longer.

Nutrition information per serving:

Calories285 Fat 11 gSodium440 mg

Protein21 gCholesterol34 mgDietary fiber8 g

Diabetic exchanges per serving: 2 vegetable exch., 1 bread/starch exch., 2 medium-fat meat exch.

Curried Beef Stew

Serves 4.

• 4 lb. beef stew meat, with bones, cut into 2-in. pieces

• 1 tsp. salt, or to taste

• Freshly ground black pepper

• 1 onion, sliced

• 3 cloves garlic, crushed

• 2 tbsp. curry powder

• 1 c. beer or water, more if needed

• 1 large white all-purpose potato

• 1 (10-oz.) pkg. frozen whole okra

Pat meat dry with paper toweling. Heat the oil in a large pot.Add the beef, a few pieces at a time so as not to crowd them, and brown lightly over medium-high heat for 4 or 5 minutes.

Remove the meat from the pan when browned and continue browning the remaining beef the same way. Sprinkle the beef with the salt and pepper and set aside.

Stir in the curry powder. Return the browned beef to the pot.Add the beef broth and the beer or water. Bring to a boil, cover and cook over very low heat for 1 hour.

Peel and dice the potato and stir into the pot.Cover and simmer for 1 hour longer or until the meat and potatoes are tender and the beef broth is slightly thickened, stirring occasionally.

Stir in the okra and cook 10 to 15 minutes longer or until the pods are tender.

Serve the dish with rice.

Nutrition information per serving:

Carbohydrates24 g Including sat. fat 13 g Calcium109 mg

Protein59 gCholesterol168 mgDietary fiber4 g