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This week in soup: Cajun chicken

Saturday, October 29, 2011

In the freezer: 3 chicken breasts, corn.

In the fridge: celery, shredded carrot, red bell pepper, fresh basil, sweet potatoes (2 largish), green beans, baby spinach.

In the cupboard: brown rice, chicken broth (2 cartons), canned diced tomatoes, black beans (2 cans), Cajun seasoning, dried minced onion, extra oregano and chile pepper flakes.

Defrosted and chopped the chicken breasts, simmered in the chicken broth with the diced tomatoes and all seasonings except the fresh basil.

Added the brown rice, shredded carrot, peeled and cubed sweet potatoes (Charlie loves the peels), drained and rinsed black beans. Simmered till the rice and veggies were just about cooked.

Stirred in the frozen corn, diced red bell pepper, fresh basil, fresh green beans topped and tailed and sliced (had very few of these left from "this week in salads"!). Simmered only a few minutes longer to preserve colour and a bit of crunch, then removed from the heat and stashed in the fridge. A preliminary sip of the broth tells me, this one is terrific!

I'll serve each supper bowl through the week with a small handful of the baby spinach, stirred in while still hot from the microwave just to wilt slightly.

Now: off to the gym for elliptical cardio and upper body free weights. And maybe I'll hop on the Y's balance beam weight scales which continue to be kinder than the digital scale here at my place!
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Member Comments About This Blog Post
    Wonderful soup and emoticon workout - sounds good to me!
    3081 days ago
  • no profile photo CD2403740
    A delicious Autumn dish.
    3082 days ago
    Your soup sounds wonderful. I love black beans in anything.
    3083 days ago
  • BLUESKY_321
    sounds yummy!

    3083 days ago
    Thanks for sharing this recipe. I just may do it, too! Sounds great. -Marsha
    3083 days ago
    ooooh that sounds good... I am ready for my next soup... I was thinking celery since there was so much in the garden, but it's started seeding so I think I will leave it and harvest the seed instead... maybe I will take your list shopping with me :D
    3083 days ago
    Sounds delish!!!

    Have fun at the Y, and may the scales be kind.
    3084 days ago
    Sounds lovely.

    I also eat a lot of soup & try & have a pot in the fridge. But I usually make it for about 3 days as I get bored of one type for longer than that. Tomorrow I'll make a spinach and smoked haddock chowder using onion, frozen spinach & sweet corn, a large smoked haddock fillet & stock made from vegetarian bouillon powder. I liquidise half of the veg to make it creamy & sometimes add milk too. Totally yummy & barely any calories at all!
    3084 days ago

    My favorite winter soup - lightly saute (minimal oil) diced onions, carrots, celery. Add broth and barley, simmer. Add LOTS of sliced mushrooms, simmer a while more. Season to taste. Rich and hearty for those wet winter nights!
    3084 days ago
  • ERIKO1908
    yum, yum, YUM!!! Sounds like a productive day is on the docket!! enjoy!!
    3084 days ago
    Sounds yummy...love spicy food!

    Off to my treadmill, dumb bells, resistance bands and laundry! :-)

    3084 days ago
  • _LINDA
    Wow! Sounds awesome!!! I like spicy stuff :) Enjoy your workout! With all my exercise classes that I am going to, my poor elliptical is sitting lonely in the corner of my living room, kind of miss it...
    My sister's coming in, so some time spent with her and her husband, not much exercise today, rest day, but tomorrow a five mile hike planned. Its going to rain today, was supposed to be snow, but thankfully the temperatures stayed above freezing..
    Have a great weekend!
    3084 days ago
    That soup sounds soo good..thanks for sharing and reminding me to souper up November!! It'll be on my list :)

    Yesterday I made deer stew with the leftover roast deer and lots of veggies yum yum.

    Have a great weekend emoticon
    3084 days ago

    Comment edited on: 10/29/2011 10:27:08 AM
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