Serves 4.
Note: This is a classic Tuscan soup made with vegetables and bread. From Mark Bittman.
• 5 tbsp. olive oil, divided
• 1 small onion, chopped
• 1 carrot, chopped
• 1 rib celery, chopped
• 1 tbsp. minced garlic
• Salt and ground black pepper
• 2 c. cooked or canned cannellini beans
• 1 (15-oz.) can whole peeled tomatoes
• 4 c. vegetable stock or water
• 1 fresh rosemary sprig
• 1 fresh thyme sprig
• 1 lb. chopped kale or escarole
• 4 large, thick slices whole-grain bread, toasted
• 1 small red onion, thinly sliced
• 1/2 c. freshly grated Parmesan
Directions
Put 2 tablespoons oil in a large pot over medium heat. When it's hot, add onion, carrot, celery and garlic; sprinkle with salt and pepper and cook, stirring occasionally, until vegetables are soft, 5 to 10 minutes.
Heat the oven to 500 degrees. Drain the beans; if they're canned, rinse them as well. Add them to the pot along with tomatoes and their juices and stock, rosemary and thyme. Bring to a boil, then reduce heat so the soup bubbles steadily; cover and cook, stirring once or twice to break up the tomatoes, until the flavors meld, 15 to 20 minutes.
Fish out and discard rosemary and thyme stems, if you like, and stir in kale. Taste and adjust seasoning. Lay bread slices on top of the stew so they cover the top and overlap as little as possible. Scatter red onion slices over the top, drizzle with the remaining 3 tablespoons oil and sprinkle with Parmesan.
Put the pot in the oven and bake until the bread, onions and cheese are browned and crisp, 10 to 15 minutes. (If your pot fits under the broiler, you can also brown the top there.) Divide the soup and bread among 4 bowls and serve.
Nutrition information per serving:
Calories560Fat24 gSodium850 mg
Carbohydrates68 gSaturated fat5 gCalcium470 mg
Protein25 gCholesterol10 mgDietary fiber14 g
Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 1 other carb, 2 lean meat, 3½ fat.
Serves 4.
Note: From Mark Bittman.
• 2 tbsp. olive oil
• 1 1/2 lb. (4 whole bone-in) chicken thighs
• 1/2 tsp. salt
• 1/2 tsp. ground black pepper
• 1 large onion, chopped
• 2 c. chopped daikon radish
• 1/4 c. minced ginger
• 2 c. vegetable or chicken stock, or water, more as needed
• 1/4 c. soy sauce
• 2 tbsp. fresh lime juice
• 3 pieces star anise
• 1 1/2 lb. any winter squash, cut into 1-in. chunks
Directions
Put the oil in a large pot over medium-high heat. When it's hot, add the chicken, sprinkle with the salt and pepper, and cook, turning the pieces as they release easily from the pan, until they're well browned on both sides, 8 to 12 minutes. Remove the chicken from the pot.
Add the onion, daikon and ginger to the pot and cook until they begin to soften, 3 to 5 minutes. Add the stock, soy sauce, lime juice and star anise and bring to a boil, stirring to scrape up any brown bits from the bottom of the pot. Return the chicken and adjust the heat so the mixture bubbles gently but steadily. Cook the chicken, covered, until very tender, about 30 minutes. Stir in the squash. Simmer, stirring occasionally and adding enough stock to keep it from sticking, until the squash is tender but not mushy, 10 to 15 minutes. If you like, remove the chicken thighs, cut the meat from the bones and return it to the pot. Fish out and discard the star anise. Adjust the seasonings to taste and serve.
Nutrition information per serving:
Calories410Fat21 gSodium1,380 mg
Carbohydrates26 gSaturated fat5 gCalcium122 mg
Protein32 gCholesterol92 mgDietary fiber7 g
Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 3½ lean meat, 2 fat.
Serves 4.
Note: From Mark Bittman.
• 1 c. cooked or canned chickpeas
• 4 tbsp. olive oil, divided
• 1 c. fresh breadcrumbs
• Salt and ground black pepper
• 1 tbsp. minced garlic
• 1/4 c. Niçoise or oil-cured olives, pitted and chopped
• 1 tbsp. capers, chopped
• 2 or 3 anchovy fillets, finely chopped
• 2 tbsp. tomato paste
• 1 lb. spinach
• 2 c. fish or vegetable stock, or water
• Pinch red chile flakes (optional)
• 8 oz. squid, roughly chopped
• 8 oz. shrimp, roughly chopped
Directions
Drain chickpeas. If you used dried, reserve cooking liquid; if they are canned, discard the liquid and rinse the chickpeas. Put 2 tablespoons oil in a large skillet over medium heat. When it's hot, add breadcrumbs, sprinkle with salt and pepper and cook, stirring frequently, until they're crisp and toasted, 3 to 5 minutes. Remove from pan.
Add the remaining 2 tablespoons oil to the skillet; increase heat to medium-high. When oil is hot, add garlic, olives, capers and anchovies. Cook, stirring occasionally, until fragrant, a minute or two. Add tomato paste and cook, stirring occasionally, until it darkens slightly, 2 to 3 minutes.
Start adding spinach a handful at a time; keep stirring until all the spinach fits in the pan and starts to release its water; sprinkle with a little more pepper, then add the stock, chickpeas and red chile flakes if you're using them. Adjust the heat so the mixture bubbles gently but steadily, then stir in the squid and the shrimp. Cook until the seafood is just cooked through, 2 to 3 minutes.
Taste and adjust the seasoning. Divide among bowls, sprinkle with breadcrumbs and serve.
Nutrition information per serving:
Calories380Fat19 gSodium890 mg
Carbohydrates27 gSaturated fat3 gCalcium240 mg
Protein29 gCholesterol210 mgDietary fiber7 g
Diabetic exchanges per serving: 2 bread/starch, 3 lean meat, 2 fat.
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