Super Food Chicken Cacciatore

This recipe gives you a serving of several "SuperFoods": olive oil, tomatoes, garlic, onions and broccoli. In addition, it also includes a few of the "SuperFood Sidekicks": brown rice, orange bell pepper and chicken.

2 tsp of olive oil
Four 4oz pieces of boneless, skinless chicken breasts
1 cup of onion, sliced thin (I cheated and used that frozen chopped onions)
2 cloves of garlic, chopped fine
1 orange bell pepper diced
2 cups of sliced mushrooms
1/4 cup of red wine
2 cans Muir Glen diced fire roasted tomatoes (in the “healthy foods section”)
1 tsp of dried oregano
1 bay leaf
2 cups of broccoli florets (small as possible ones)
1 small can of black olives (or 5 chopped fresh ones)
1 T of parsley
1 cup of cooked brown rice (Tip: I make up a large batch at once, and use it over the course of several days in various meals... Such as adding a 1/2 cup to a soup, serving with stir-frys or for black beans and rice.)

Heat a large sauce pot over medium high heat and add 1 teaspoon of oil to the pan. Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown. Remove the chicken to a plate and add the remaining oil to the pan.

Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers. Cook the garlic and peppers for 2 minutes and add the mushrooms. Cook the mushrooms for 4 minutes stirring often. Add the red wine and allow to reduce until almost dry. Add the tomatoes to the pot and stir well. Add the thyme, bay leaf and oregano. Bring to the simmer and reduce heat to low.

Add the broccoli and chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly. Stir in all but one pinch of the parsley.

To serve, spoon 1/4 cup of brown rice onto the center of a serving plate. Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates. Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Broccoli and Red Bell Pepper Soup

2 T of olive oil
1 onion, finely chopped
1 pound of fresh or frozen, thawed chopped broccoli (florets and stems)
2 1/2 cups of vegetable stock
1 t of dried thyme
1 medium red bell pepper, cut into quarters
3 T of plain, non fat yogurt
salt/pepper to taste

In a large saucepan, cook the onion in the olive oil until it becomes translucent. The add the broccoli and cook until it begins to soften. Then cover it in the vegetable stock and bring to boil. Reduce heat and allow to simmer for 20 minutes.

While soup is simmering, broil the red bell pepper quarters shiny-side up for about 10 minutes (or until skin becomes blistered). Turn them over enough to avoid burning. Remove, cool, and take off the skin. Chop them into small pieces.

After soup is done simmering, set aside about a cup of the chopped broccoli then run the rest through a food processor or in batches in a blender until pureed. Return back to sauce pan and stir in the yogurt, thyme, reserved broccoli and bell peppers as well as salt/pepper. Heat until hot again, then serve.

Bulgur and Flax Pilaf

This is an alternative to rice or pasta as a side dish. It's got a great texture and flavor to accompany many meals. It's also a nice light meal with a hearty salad.

2 tbl. olive oil
1 c. bulgur wheat
1/4 flaxseed
1 small diced onion
1 small diced tomato
2 c. chicken broth
1/2 tsp. salt
1/4 tsp. Italian seasoning

In medium saucepan, heat olive oil over medium high heat. Stir in bulgur, flaxseed, and onion and cook about 3 minutes. Stir in tomato, broth, salt and seasoning. Cover and bring to a boil, then lower heat to simmer. Cook another 15 minutes until all the broth is absorbed. Remove from heat, fluff, and let stand 10 minutes before serving.