Archived entries for soup/stew

Fermented Foods: Zurek Soup

By the end of winter, I can get really sick of the same old soup. But THIS RECIPE, is FAR from your average soup!

photos courtesy of Peter Pawinski

Zurek, also known as white borscht, is a traditional Polish soup made with a base of fermented rye flour, so its got an awesome zing to it.  It’s also super fun to make because it involves creating a bubbling brew of fermented goo!  Fermented foods are seriously good for boosting your immune system, intestinal health as well as your general well-being.  I was excited when my Mom passed me this zurek recipe via the Chicago based,  LTHForum.  I knew I had to pass it on.  Although I usually always do my own photography, Peter Pawinski’s photos from his LTH post are too good to pass up.  Thanks Peter for letting me use them.  Ok, on the recipe!

Zurek: Fermented Soup
recipe via the LTH Forum with a few of my own alterations

  • 2 cups of zakwas (fermented rye flour)
  • 1 lb of white sausage – chopped (or just use polska kielbasa)
  • 1/2 lb of bacon, chopped
  • 1 onion – minced
  • 1/2 cup of sour cream
  • 4-5 boiled potatoes, cut in cubes
  • hard boiled eggs, cut in half
  • 1 Tbsp of marjoram
  • salt/pepper to taste


  • 1/2 cup oat flakes
  • 1 cup rye flour
  • 2 garlic cloves, sliced thinly
  • rye bread crusts -or- 1 Tbs sour dough starter
  • 3-4 cups water, boiled and cooled to room temp (to evaporate the chlorine)

Żurek, also known as biały barszcz (white borsht), is a traditional Polish soup whose signature tang comes from a base made from rye flour and water that’s been left to ferment in a warm place over several days. This base is called zakwas in Polish, and basically is just a very watery sourdough starter. You can skip the oats and use just rye flour, but since I usually have oats around the house, I made it this way.  Traditionally, zakwas can also be made using whole wheat flour, or wheat bran instead of rye.

Mix all of the zakwas ingredients into a jar or stoneware crock with your water. Add the crusts or sour dough starter to help the fermentation along.  Place your jar in a warm, draft-free location, 70-80F ideally.   In about 24-36 hours after starting, you should notice some bubbling in your starter, as well as a sweet-sour smell. If you know the scent of lactic bacteria (as in naturally fermented sauerkraut or pickles) that’s what you’re looking for.  The zakwas should be ready to use in 3-6 days, depending on what level of sourness you desire.  If you’re using the crust of rye bread, remove after two or three days to prevent mold formation.

Once your zakwas is fermented, you can make your soup.  In a soup pot, saute chopped onion in the fat of your choice, butter, oil, lard, what have you, until clear. Prick the white sausage all over with a knife or fork. When the onions are translucent, add sausage and water to cover, about 4-5 cups or so.

Bring to boil, reduce to simmer, and cook for 30-40 minutes over low heat. In another pot, hard boil your eggs, and boil up some peeled potatoes that have been cut into quarters or diced into cubes.

Remove the sausage, cut into 1/2 – 1 inch slices. Return to pot.  Spoon out 2 cups of zakwas into the pot. You may need to strain it, if you used oats. The rye flour from the zakwas will act as the thickener. Add about one teaspoon marjoram, and salt and pepper to taste. Cook for about 5-10 minutes.  If the soup hasn’t thickened enough you can  add 1/2 cup sour cream mixed with 1 Tbs of flour.  If your soup is thick enough already, just add sour cream alone.   Bring to boil and cook until the raw flour flavor has cooked out, about 5-10 minutes.

To serve, arrange boiled potatoes and hard-boiled egg halves in a bowl. Ladle the żurek over, making sure you get some sausage pieces in the bowl.

For more history on this soup and other variations, check out the original recipe on the LTHForum.

Quick Tip: How To Use Broccoli Stems

photo by Flickr user: Trazy

Of course, the best part of the Broccoli plant are the florets, which make for a great quick side dish, cut off the stems and steamed with butter and salt.  But what do you do with the stems? Throw them away?  No way!  Here at Forkable, we like to use every part of the pig.  Underneath their woody skin, which can easily be removed using a potato peeler, lurks a soft and yummy interior.  To save time, I keep a bag in the freezer where I can throw the stems after I cut the florets off.  When I’ve collected enough stems, I then use them to make a big batch of cream of broccoli soup.  Yum!

Cream of Broccoli (Stem) Soup

  • broccoli stems,
  • equal amount potatoes
  • 1-2 large onions, chopped
  • chicken (or vegetable) stock
  • milk to taste
  • salt and pepper to taste

Prepare broccoli stems: Using a potato peeler, remove stringy fibrous skin of stems.  I defrost my stems by leaving in the fridge over night, but I think it would work having them be frozen as well.  Chop stems up into approx. inch long sections.

Start Soup: Saute onions in 1-2 Tbs of olive oil until clear.  If you have  a lot of stems (3-5 lbs) you can use two onions, otherwise, one medium sized one is fine.   Skin potatoes (if you want, the skin is pretty healthy so I usually leave on), and chop into large chunks: quarters or sixths.  Add potatoes and broccoli to pot.  Add stock until all ingredients are just covered.  Bring to a boil and then down to a simmer.  Simmer for 20-30 minutes until veggies are falling apart.

Mix soup:  Once all ingredients are super soft, blend either using an immersion blender or in a food processor until your desired consistency.  If you want it to be chunky, just a few light pulses will do.  Add a bit of milk to up the creamy-ness and season using salt and pepper.  You can start with just 1/2 c. milk and 1 tsp salt and add more from there to meet your needs.  Keep adding salt until you get the right flavor.  Remember, its easier to add more then to take away too much.

Eat your soup: Yum.  Feel good you just made a delicious soup from parts of the plant you might not otherwise have eaten.  Great job!  Its fun to feel good about being thrifty while you eat a delicious meal.  Enjoy.

My Secret Beef Stew Recipe!

There are times in life when nothing is more satisfying then a nice bowl of chunky beef stew, especially if its topped with a delicious layer of gooey melty cheese.

I know most of these times coincide with the cold winter weather we are plagued with here in the Midwest, but some times it just so happens to strike during nice spring weather as well.  Last week, I was struck down with a head cold and my sore throat was calling out for a nice bowl of stew.  So despite the 60 degree temperatures, and Ira’s grousing about wanting spring food, I cooked up a nice hot pot of deliciousness.  As always, when the mood hits, this dish hits the spot!

Here’s my secret recipe with a SPECIAL ingredient sure to make your next beef stew a delicious and healthier dish!

Savory Beef Stew

  • 1 1/2 – 2 lb beef chunks.  (My Mom always says chuck roast makes the best stew)
  • 2 large sweet potatoes, chopped small
  • 2-3 bay leaves
  • 1 tbs dried thyme
  • 3-4 large red potatoes, skins on
  • 3-4 large carrots
  • 1 c. pearl onions (fresh or frozen)
  • 1 c. peas (fresh or frozen)
  • salt and pepper to taste
  • if necessary, 1-2 tbs flour to thicken

Prepare your Beef: You can buy pre-cut beef chunks, usually called stew meat at the store for pretty cheap.  However, if you have the money, its worth it to spend the few more dollars on chuck roast and chop it yourself.  It is a better cut of meat and its much more tender and will cook down better.  Cut the meat into about 1″ cubes.

Stew the Beef: Place your beef chunks, bay leaves and dried thyme in a stew pot and add water until all the beef is covered.  Bring to a boil and then down to a simmer.  Simmer your beef for about 60 – 90 minutes.

Prepare the Special Ingredient:  Here is my secret ingredient, are you ready??  Sweet potato!  I know it sounds basic, but this is a surefire way to make a great stew.  Cut the sweet potato in small chunks, 1/2″ or less.  After the meat has been stewing for about an hour/hour and half,  add the sweet potato (its better to let the meat cook longer, but if you’re short on time, you can cut it back to an hour).  Why is this my special step?  Because we’re adding the sweet potato early to cook down into the stew.  It will act as our thickener as well as give a nice sweet flavor to counter balance the savory meat flavor!  And, sweet potatos are a super food, so they’re really good for you. Let cook for 30 or so more minutes.

Add the rest of the vegetables:  Cut the potatoes (leave the skins on for extra vitamins) and carrots into 1″ chunks.  Add these as well as the pearl onions and cook for another 45-60 minutes. Add the peas at the end and let cook for 5-10.

Season to taste: Season using a generous helping of salt and pepper.  Maybe 1 tsp each.  Start out with smaller amounts and keep adding until the flavor is at its best.  Remember, you can always add more, but its difficult to take out too much.

Short Cut: As the name suggests, stew needs to stew, which is time consuming. The longer it cooks, the more the ingredients will start to fall apart, thickening the stew naturally. If you are in a hurry and can’t let it stew for the total 3 hours (for all the steps in the recipe) you can cut back on any of the above mentioned steps.  You will have a soupier stew.  You can quickly thicken it by adding 1-2 Tbs of flour or corn starch and allowing it to cook into your stew for about 15 minutes.  This will help produce a thicker more stew-like base.

Serve: I like to serve my stew with a layer of melted cheese on top, as you can see in the pic above.  Using an oven safe bowl, place a slice of cheese over your hot stew.  Place your stew with cheese under a lit broiler for 2-3 minutes, until cheese is bubbly and ready to serve.  Yum!  Eat up.

**In my opinion, this dish is good for all times of year, especially if you’re sick!

Lamb and Goat Stock With Red Wine

Making your own stock is fucking awesome! If any of you shudder at my cursing, I can only say, you must never have made stock if you don’t understand that you need the expletive to fully communicate the awesomeness. I’ve had a freezer full of stuff, including those goat bones from the leg roasts we made this summer, just waiting around for a nice fall day where I could get all cozy in the kitchen with my kettles. This past weekend answered that call. Time for some hell-broth boil and bubble.

Stock is a great way to use bones and scarps left over from meals. I always throw them into bags and then into the freezer. Beside meat items, I also save any vegetable matter which is on the verge of going bad. When getting ready to make my stock the other day, in addition to the bag of goat bones, I also had a few lamb bones, as well as countless bags of frozen parsley, fennel stems, Chinese chives, broccoli stems, among others.

Making stock is as easy as just throwing all of this stuff into a pot and putting it on the stove top to simmer. You also want to include your basic flavor vegetables of onion, carrot and celery. Whole spices are good as well as bay leaves.

To finish this all off in style, I also happen to have a few cases of wine left over from our wedding. A couple bottles of red wine can’t hurt anyone! Fill the rest of the pot with water. Mix it all up, bring it to a boil and then down to a simmer. Simmer for as long as you want. I usually leave it anywhere from 4-8 hours. Double, double toil and trouble; Fire burn, and caldron bubble.

Here’s a specific list of what I put into this stock. You don’t need to follow the recipe exactly. You can use it as a guide and add/substitute to your hearts content.

Lamb and Goat Stock

  • 5 lbs lamb and goat leg bones
  • 3 large onions, peeled and quartered
  • 3-4 large carrots, sliced in 2″ chunks
  • 4-5 fennel stalks
  • Chives
  • parsley
  • mint
  • 1 Tbs whole peppercorn
  • 1 Tbs whole coriander seed
  • 1 tsp whole cumin seed
  • 3-5 bay leaves
  • 2 bottles of red wine
  • 2-3 gallons of water, until pot is filled

When your stock is done, strain out the bones and vegetable matter and you’re left with a rich liquid which you can freeze or save refridgerated for a week or so.  Be warned though, your stock isn’t necessarily a tasty broth yet.  It doesn’t have any salt and it may be a bit watery.  Stock is used as a base for soup or sauces, which you add other things to.  If you want to make a broth out of it,  you can season with salt and any additional seasonings you want.  If its a bit watery, just simmer down until it has the concentrated flavor you want.

How To Make Soup: Any Soup

I love soup because its quickly thrown together, can be made with anything lingering in your fridge and it always warms me up.  I never follow a soup recipe, as its pretty easy to just throw together. I wanted to write a post with the basic process so hopefully after reading, you can go into your kitchens and make a quick soup with your fridge left overs!

While there are many different kinds of soup, the process can all be boiled (he he) down to a few simple steps. Once you know these steps, you can use any number of ingredients or added steps to create a variation on your theme.
Continue reading…

Left Over Remix: Black Bean Salad Becomes Soup

Meena and I planned WAY too much food for our friend’s bachelorette party.  I knew we were overdoing it a bit, but when we arrived to find out we had planned for almost 2 times as many guests as were coming, we had a bit of left overs.  We had a large amount of a bean salad to take home with us.  It makes a great side dish, but the amount we had would last a long time for two people.  I decided it was left over remix time!

I love left over remixes because it takes something which you’ve eaten but is been there/done that and turns it into a new exciting dish.  It got cold this past week, so soup is on the menu again!  (I eat so much soup in the winter, I’m sick of it by summer.  But when the cold weather comes creeping back in, so does my desire for bowls of steamy  stewy soups!)

I pulled out all the items I had in the fridge, which included a bag of bean salad and half a jar of roasted salsa left over from the party.  I had some vegetable stock from making seitan and a jalapeno and some shredded cheese for making the jalapeno poppers left over from our launch party.  The stock along with some milk in the fridge pureed into the beans would make a hearty soup.  The salsa along with some tomato paste would sweeten the beans and spice it up along with the jalapeno.  Its soup time!

Black Bean Soup

  • 4 c. left over bean salad
  • 1 can black beans
  • 1 can pinto or kidney beans
  • 1/2 tsp salt
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
    -added to-
  • 1/2 c. salsa
  • 1 medium onion diced
  • 1 jalapeno diced
  • 1 8 oz. can tomato paste
  • 1 c. milk
  • 1 quart (4 c.) soup stock- whatever kind you prefer
  • shredded cheese to garnish.
  • optional: fresh lime

Making soup is pretty easy and I usually follow the same steps regardless of the ingredients.

Start with sauteing the onions.  I added the jalapeno as the onions were becoming translucent to reduce the heat a bit with a quick saute.

Next I added the beans as well as the salsa and let them saute for a minute or two.

Next I added the stock and allowed it to come to a quick boil and reduced it to a simmer.  The canned beans are already cooked, so I could use my immersion blender to puree the soup right away (instead of simmering until all vegetables were cooked).   If you don’t have an immersion blender, you can pour it into a regular blender, or use a food processor.

I tasted the puree and seasoned as necessary.  I added some shredded cheese and a bit more milk to make it more creamy and a bit of fresh lime to punch it up.  But you should taste and season to your liking.  A bit of honey helps sweeten or a few drops of hot sauce can help spike up the spice.

I made some quick quesadillas with the shredded cheese and a few tortillas, garnished with fresh cilantro, and bam: Bean Salad became Bean Soup!

2 Secrets For The Best Quick Chicken Noodle Soup

I got home from work to find a sick Ira swaddled in layers of blankets begging for chicken soup. A hot bowl of soup can make all the difference when you’re sick so I knew I couldn’t refuse, even though my favorite guilty pleasure was going to start in 20 minutes.

Did I miss my show. No! I was able to get this started before showtime and finish up during the commercial breaks. Amazing? Not really, I just know the tricks.

My top two tips for a quick hearty soup:

  1. Awesome Chicken Stock:

    A nice potent chicken stock is really easy to make and so much better then anything you can buy. You can make soup with canned broth, but it won’t taste as good. We’re not cooking this soup for very long, so if the stock/broth is weak, the soup is going to be bleh. Stock is easy to make ahead and freeze. I always keep some on hand. Microwave it for 5 minutes to defrost and bam, you’ve got broth that’s basically good to go.

  2. Spaetzle Noodles:

    Where would chicken noodle soup be without the noodles? Spaetzle noodles are the best secret for an awesome chicken soup. They can be bought dehydrated at the store, and cook into rich luscious noodles. They are soo hearty, they’ll help put some pep in your sickie’s step right after eating!

Want my quick chicken soup recipe from scratch? OK. Here it is.

The Best Quick Chicken Soup
prep time: 10-15 minutes cook time: 15-25 minutes

  • 1 quart chicken stock
  • 1 small onion, chopped
  • 1 large carrot or 2 small carrots, chopped
  • 2 stalks of celery, chopped
  • 1/4 chicken breast chopped into 1″ chunks
  • ~ 1 cup loosely packed dried spaetzle noodles
  • salt and pepper to taste
  • splash of lemon juice

Saute onions, carrot and celery in 1 Tbs of olive oil until onions are translucent.

In a medium soup pot, brown chicken over medium heat. Add sauted onions, carrot, and celery. Add chicken stock. Bring to a boil and reduce to low heat. Allow to simmer for ~15 minutes.

Add spaetzle noodles and allow to cook for 5-10 more minutes, or until spaetzle is soft and cooked through.

Season to taste. Add 1/8 tsp of pepper is probably good. I never salt my chicken stock when I make it. This recipe probably needs 1-2 tsp. Start with a little bit and taste. Keep adding until you’ve got enough. With salt, its good to start slow. You can always add more, but its difficult to remove too much. If you do over salt, just add water to dilute. I like to throw in just a splash of fresh lemon juice for a bit of kick. Plus, vitamin C is always good for the sickie.

Eat and feel better.

Death Proof Chili

While meat may be a treat for some, for others its just plain icky yuk gross. When making a more traditional tomato based chili, who needs meat when you’ve got all the beans and veggies and deliciousness to fill up the bowl. So all you cows and chicken out there can breath a sigh of relief cause you’ve earned another week on the farm. Today we’re directing our butcher knives the poblano pepper way. Watch out veggies, you’re about to get cooked.

Vegetarian Chili with TVP

  • 1 c. tvp
  • 1/4 c. nutritional yeast
  • 1 tsp chili powder
  • 1 tsp cumin powder
  • 1 onion chopped
  • 1-2 jalapeno peppers chopped
  • 1 Tbs lime juice
  • 1 28 oz. can of diced tomatoes
  • 1 12 oz. can of tomato sauce
  • 2 large poblano peppers
  • 1/4 raisins or dried cranberries
  • 1 can of black beans
  • 1 c. corn, fresh if possible, but frozen will do
  • 1-2 oz of dark chocolate
  • 1/2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1/4 tsp ground cloves
  • salt and pepper to taste

Ingredient notes: Tvp or textured vegetable protein and nutritional yeast can be bought in the bulk dried foods section at your local health food store or at Whole Paycheck ahem, I mean our evil friend, the Walmart of green living, Whole Foods. I like to use Tvp in my chili because its cheap, easy to make and adds just a bit more texture and protein (especially good for vegans). The only problem with Tvp is, it doesn’t taste like anything, so we have to spice it up.
I use nutritional yeast as well as other spices to infuse some flavor into the tvp. Nutritional yeast , a staple for any vegan pantry, comes in handy for making a lot of dishes like vegan mac and cheese. If you don’t have nutritional yeast, you can use salt, but the nutritional yeast also supplies a nice nutty flavor.

Rehydrate TVP with a ratio of 1 part hot/boiling water: 1 part tvp. In a bowl, mix dried tvp with nutritional yeast, chili powder and cumin. As we said above, adding spices to the tvp helps give flavor. Boil 1 cup water on stove top or in microwave. Pour boiling water into bowl and stir into tvp. Allow to sit for 15 – 30 minutes until tvp is hydrated.

Saute tvp. Mix hydrated tvp with chopped onion and diced jalapeno. Saute in 1 Tbs of olive oil until crispy. Add lime juice and continue to cook for another minute until lime juice is basically evaporated.

Roast poblano peppers on gas stove top or under broiler until skin is charred. Peel charred skin away and roughly chop into 1/2″ squares.

Add tomatoes and cook down
. Combine tvp mixture with cans of tomato, chopped poblano peppers and raisins in a soup pot, bring to a boil and lower to simmer until tomatoes cook down about 20 minutes.

Quickly roast corn. If you are using frozen corn, char quickly under broiler while chili is cooking. Place frozen corn on a baking sheet and broil until charred and crispy about 15 minutes. You can skip this step if you want, but the corn will be mushy. Corn on the cob can be quickly roasted over gas burner.

Season chili to finish. Once tomatoes have cooked down, add corn, chocolate and remaining spices. Season to taste. I also add a bit of pomegranate syrup if I feel like the chili needs a bit more sweet.

I like to garnish with a dollop of sour cream and shredded cheddar cheese and serve with corn bread. Fresh Jalapeno slices and cilantro make an excellent vegan garnish.

No animals where hurt during the making of this dish, except my dog who felt emotionally abused because I wouldn’t let her chomp on the corn bread. Oh well.

White Chicken Chili with Coconut and Lime

Though I’ve heard of white chicken chili, I’d never had it before. It sounded like a good alternative to the tomato based kinds, so I decided to concoct something along these lines for my Chili Night. White chicken chili made me think of tom kha soup, a spicy Thai soup with a coconut lime broth. So instead of researching other recipes to find out what most people considered White Chicken Chili to be, I decided to Americanize tom kah into Tex-Mex. Here’s what I came up with.

White Chicken Chili

  • 1 large chicken breast, sliced
  • 1 large red pepper, sliced
  • 1 large green pepper, sliced
  • 1 large onion, sliced into wedges
  • 4-5 limes juiced
  • 1 tsp cumin
  • 1-2 tsp chili powder (depending on taste)
  • 1 quart chicken stock
  • 1 cup uncooked rice
  • 1 can coconut milk
  • 1 can white beans
  • 3/4 c. frozen corn
  • 1 Tbs honey
  • salt and pepper to taste

Marinate sliced chicken breast in 1/8 – 1/4 c. fresh squeezed lime juice (2-4 Tbs). Sprinkle with salt, cover with plastic wrap and refrigerate for at least one hour, preferably 2-3.

In a large bowl mix peppers with onions, 1-2 Tbs olive oil and 2 Tbs freshly squeezed lime juice. Sprinkle with a pinch of salt (not too much) and 1/4 tsp pepper.

On burner, heat cast iron grill over high heat until smoking. Grill vegetables until charred and onions are clear. Remove from heat and set aside.

Grill chicken until just cooked, 1-2 minutes. Remove from heat.

Place frozen corn on a baking sheet under broiler until charred.

In a soup pot, place chicken with quart of chicken stock, 1 cup of uncooked rice, cumin and chili powder. Bring to a boil and reduce to a simmer. Simmer until rice is cooked, approx. 30 minutes.

Add coconut milk, white beans, grilled vegetables and corn. Add 1/4 c. fresh squeezed lime juice and 1 Tbs honey. Season with salt and pepper to taste.

Many guests commented that although they were initially drawn to the lamb chili, the chicken was their favorite. Light and tart, the creamy coconut flavor compliments the acidic lime and a sweetness is brought out of grilled vegetables from the salty chicken base. The white beans and rice qualify this dish for official chili status.

Lamb and Black Bean Chili In Red WIne

As a kid, I always hated Chili. Until my Mom went on a diet. In her attempts to make more healthy meals, she came across a low fat recipe of stewing lamb and black beans in red wine and chili powder. My Mom’s regular chili was always stuffed with huge gross mealy kidney beans, which I could not stomach. Kidney beans remain one of the few foods I never grew out of disliking. When she served us the new chili recipe, I LOVED it. I guess as a kid I thought kidney beans were what all beans tasted like, and I was surprised by how good the black beans were. This new chili had a thin tart broth with a rich lamb flavor so different from the thick gooey beany chili I hated.

When planning the courses for my supper club events, I always try to pick dishes which fit within the Forkable mindset of dressed up comfort food, made fast and cheap. Because in the cold winter weather, a bowl of hot chili is so relaxing, I thought chili would be a good theme for the next event. The lamb chili immediately popped into my head first because the of the more sophisticated ingredients, the simple and easy recipe and the total comfort and pleasure given from eating this dish.

Lamb and Black Bean Chili

  • 1 1/2 lb ground lamb
  • 1 medium onion chopped
  • 2 garlic cloves, minced
  • 1 large 28 oz. can whole tomatoes, un-drained and chopped
  • 1 c. dry red wine
  • 1 Tbs chili powder
  • 1 1/2 tsp ground cumin
  • 1 1/2 tsp dried oregano
  • 1 tsp sugar
  • 3 15 oz. cans black beans, drained
  • salt to taste
  • hot sauce to taste

In cooking pot, saute lamb, onion and garlic.

Add tomatoes, red wine, and seasonings up to sugar and bring to a boil. Allow to simmer for 2 hours.

Add black beans and allow to simmer for 30 more minutes.

Season with salt and hot sauce to taste. Done! Garnish with cilantro and fresh jalapenos.

**Murphy’s Law of event planning is something always goes wrong. After preparing my lamb stew, I realized the lamb I had gotten was not particularly flavorful enough. The chili lacked the depth of flavor I wanted. I had some lamb bones in the freezer from a leg of lamb. I drained some liquid out of the chili and boiled it for an hour or two with the bones, to increase the flavor. This is the first time I’ve ever had to augment the flavor to the recipe, but it was a relatively painless fix.

Nutritional Information
Calories: 293 (22% from fat)
Fat: 7.2g (sat 2.4g,mono 2.8g,poly 0.8g)
Protein: 28.5g
Carbohydrate: 29.9g
Fiber: 4.6g
Cholesterol: 61mg
Iron: 4.3mg
Sodium: 400mg
Calcium: 90mg

Courtesy of: Cooking Light, APRIL 1997

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