Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Do you have a kinder, more adaptable friend in the food world than soup?"
-Judith Martin, Miss Manners
The refrigerator light goes on...
This is a great savory soup. There’s so much to like but I believe that it’s the sage that really makes this a fine dish. Sage is one of my favorite herbs especially when you are trying to capture that warm, autumn, comfort food feel. This is the smell that you love from Halloween on through the winter holidays. It smells great when it is cooking and is even better eaten.
Legumes and Heart Disease
There is very good evidence that eating legumes lowers the risk for heart disease. Research by a group looking at almost 10,000 men published in November 2001 showed that even one serving of lentils or chick peas a week lowers the risk of heart disease. And the best part is that the more you eat, the lower the risk. Eating legumes 4 times or more per week reduces the risk of heart disease by as much as 22%.
Chicken and Black-Eyed Pea Soup
Servings = 4 | Serving size =about 2 cups
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe keeps well for 48-36 hours.
Serve with Cornbread Muffins
| 1 tsp | olive oil |
| 1 large | red onion (diced) |
| 2 | ribs celery (diced) |
| 1 lb | boneless skinless chicken thighs (cut into 1 inch cubes) |
| 2 tsp | dried sage |
| 1/2 tsp | dried thyme |
| 1/2 tsp | salt |
| fresh ground black pepper (to taste) | |
| 3 cups | low sodium chicken or vegetable broth |
| 2 cups | water |
| 2 15 ounce can | no salt added black eyed peas (drained) |
| 8 ounces | fresh spinach |
Place the olive oil in a large sauce pan over medium heat. Add the red onion and celery and cook, stirring frequently, for about 5 – 7 minutes until the onions begin to soften.
Add the chicken thighs, sage and thyme and cook, stirring frequently, until the chicken is lightly browned – about 5 – 7 minutes.
Add the salt, pepper, chicken stock, water and black eyed peas. Increase the heat to high and when the soup begins to boil reduce the heat to medium or medium-low so that the soup simmers.
Cook for about 40 minutes, stirring occasionally.
When ready to serve, place 2 ounces of spinach in the bottom of a bowl and top with two cups of soup.
Nutrition Facts
Serving size = about 2 cups
Servings = 4
Amount Per Serving
| Calories 360 | Calories from Fat 68 |
| % Daily Value |
| Total Fat 8g | 12% |
| Saturated Fat 2g | 9% |
| Monounsaturated Fat 3g | |
| Trans Fat 0g | |
| Cholesterol 93mg | 31% |
| Sodium 509mg | 21% |
| Total Carbohydrates 37g | 12% |
| Dietary Fiber 11g | 44% |
| Sugars 7g | |
| Protein 38g |
| Vitamin A 109% | Vitamin C 35% |
| Calcium 13% | Iron 37% |
| Vitamin K 289 mcg | Potassium 1217 mg |
| Magnesium 150 mg | |