I know…it’s a bit odd to be talking about fall foods when the average temperature here in Phoenix is still over 100 every day. But here I am, taking requests from clients looking for heavier “seasonal meals”.

They also want the meals to be flavorful, healthy and easy to prepare. This is what’s coming soon to a menu near them, diabetic or not.

Serves 6

1T canola oil
1 medium onion, chopped
1 stalk celery, chopped
1 garlic clove, finely chopped
2, 15oz cans cannellini beans, rinsed, drained
2C water
1, 14.5oz can chicken stock
1/4t black pepper, coarse ground if possible
1/8t thyme
1 bunch spinach, washed stemmed
1T lemon juice
Parmesan cheese, grated, optional

In a 3 qt. saucepan heat the oil over medium heat. Add the onions, celery, cook stirring until celery is tender, 6-8 minutes. Stir in the garlic, cook 30 seconds. Add the beans, water, broth, pepper and thyme. Heat to boiling over high heat. Reduce, simmer 15 minutes.

Cut the cleaned spinach into long, thin strips.

With a slotted spoon, remove 2C from the soup mix, set aside. Spoon 1/4 of the mixture into a blender, cover, leaving the center hole open to let steam escape. Puree until smooth. Pour into bowl; repeat with the rest of the mixture.

Return the puree and reserved beans to saucepan, heat to boiling over medium high heat. Add the spinach, stir, cook until wilted, about one minute. Remove from the heat, stir lemon juice. Serve, dusted with Parmesan if using.

Calories: 162, Sat Fat: 0.81, Cholesterol 2mg, Carbs: 22.08, Fiber: .97, Sugar: 0

Recipe: Good Housekeeping Cookbook website

Kent McDonald is a Certified Personal Chef, living and working in Phoenix, AZ. (c) All Rights Reserved, 2012


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s