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Bean and Macaroni Soup
This satisfying soup is virtually fat free—it uses just 1 tablespoon of oil for 16 servings.

• 2 cans (16 oz each) Great Northern beans
• 1 tablespoon olive oil
• ½ pound fresh mushrooms, sliced
• 1 cup onion, coarsely chopped
• 2 cups carrots, sliced
• 1 cup celery, coarsely chopped
• 1 clove garlic, minced
• 3 cups tomatoes, fresh, peeled, cut up (or 1½ lb canned, whole, cut up)*
• 1 teaspoon sage, dried
• 1 teaspoon thyme, dried
• ½ teaspoon oregano, dried
• to taste black pepper, freshly ground
• 1bay leaf, crumbled
• 4 cups elbow macaroni, cooked

1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in 6-quart kettle. Add mushrooms, onion, carrots, celery, and garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf. Cover and cook over medium heat for 20 minutes.
4. Cook macaroni according to directions on package, using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to boil. Cover and simmer until soup is thoroughly heated. Stir occasionally.

*If using canned tomatoes, the sodium content will be higher. Try “no salt added” canned tomatoes to keep sodium lower.

Chicken Stew
Save leftovers for lunch the next day.

• 8 chicken pieces (breasts or legs)
• 1 cup water
• 2 small garlic cloves, minced
• 1 small onion, chopped
• 1½ teaspoons salt
• ½ teaspoon pepper
• 3 medium tomatoes, chopped
• 1 teaspoon parsley, chopped
• ¼ cup celery, finely chopped
• 2 medium potatoes, peeled and chopped
• 2 small carrots, chopped
• 2 bay leaves

1. Remove the skin and any extra fat from the chicken. In a large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes.
   
2. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving.

*This recipe is not a liquid stew; it is more like sauteed chicken and vegetables since it uses a small amount of water.

Smothered Greens
These healthy greens get their rich flavor from smoked turkey, instead of fatback.

• 3 cups water
• ¼ lb smoked turkey breast, skinless
• 1 tablespoon hot pepper, freshly chopped
• ¼ teaspoon cayenne pepper
• ¼ teaspoon cloves, ground
• 2 cloves garlic, crushed
• ½ teaspoon thyme
• 1 stalk scallion, chopped
• 1 teaspoon ginger, ground
• ¼ cup onion, chopped
• 2 pounds greens (mustard, turnip, collard, kale, or mixture)

1. Place all ingredients except greens into large saucepan and bring to a boil.
2. 
   Prepare greens by washing thoroughly and removing stems.
3. 
   Tear or slice leaves into bite-size pieces.
4. Add greens to turkey stock.
5. 
   Cook 20 to 30 minutes until tender.