Fennel & Apple Soup


1 onion, minced 3 small shallots, minced 3 fennel bulbs, diced 1 apple, peeled, cored and diced 3 tablespoons extra-virgin olive oil 1 tablespoon fennel seed 1 quart vegetable stock or low-sodium broth 1⁄2 teaspoon fresh thyme leaves 1⁄2 teaspoon salt Freshly ground black pepper


1. Gently sauté the onion and shallots in 1 tablespoon olive oil without browning them.
2. Add the fennel and apple. Season with pepper.
3. Stir in the fennel seeds and cover with stock. Simmer for 30 minutes.
4. Add thyme, and season with up to 1⁄2 teaspoon salt and more pepper to taste.
5. Transfer to a blender and puree, adding remaining 2 tablespoons olive oil.


Rustic Chicken Stew


  • 2kg/41⁄2lb chicken pieces, skin
  • 2 tbsp plain/all purpose flour
  • 1 onion, chopped
  • 1 red (bell) pepper, sliced
  • 2 cloves garlic, crushed
  • 2 400g/14oz tins chopped
  • tomatoes
  • 1 tsp dried rosemary
  • 1 handful pitted green olives
  • 1 tsp anchovy paste
  • 3 bay leaves
  • 500ml/2 cups chicken stock
  • Low cal cooking spray
  • Salt & pepper to taste


Season the chicken pieces well.Dust with flour and then quickly brown in a large pan with a little low cal cooking spray.
When browned, remove the chicken from the pan and place it in the slow cooker with all the other ingredients. Leave to cook on low for 5-6 hours on high 3-4 hours with the lid tightly shut, or until the chicken is cooked through and tender. If you prefer the sauce to be a little thicker continue cooking for about 45min on the high setting
with the lid removed.


Carrot, Sweet Potato & Ginger Soup

Makes about 10 cups

2 tablespoons extra-virgin olive oil
1 pound carrots, cut into ½-inch slices
1 pound sweet potatoes, scrubbed, skins left on, cut into ½-inch cubes
1 bunch scallions (white and green parts), sliced
½ cup chopped celery
1 garlic clove, grated
1 tablespoon chopped peeled fresh ginger
1 teaspoon coarse salt
4 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1 tablespoon finely chopped seeded jalapeño pepper, or to taste
6 ounces baby bok choy, stem ends trimmed, cut into ½-inch slices

1. Heat the oil in a soup pot until it is hot enough to sizzle a piece of vegetable. Add the carrots, sweet potatoes, scallions, celery, garlic, ginger, and ½ teaspoon salt. Cook, covered, stirring occasionally, over medium-low heat until lightly browned and softened, about 10 minutes. Add 6 cups water and 2 tablespoons of the cilantro and bring to a boil. Cover and cook over medium heat until the vegetables are tender, 20 to 25 minutes.
2. Ladle out about 2 cups of the solid vegetables and set aside. Use an immersion blender to puree the soup in the pot. If you don’t have an immersion blender, let the soup cool slightly, transfer it to a blender or food processor, in batches if necessary, and puree until smooth. Return the soup to the pot.
3. Add the reserved vegetables, lime juice, and jalapeño. Bring the soup to a boil. Stir in the bok choy and cook for 30 seconds. Taste and season with up 1/2 teaspoon salt. Ladle the soup into bowls and garnish with the remaining 2 tablespoons chopped cilantro.

Per Serving (1 cup): Calories 90; Total Fat 3 g; Sat Fat 0 g; Protein 2 g; Carbs 15 g; Fiber 3 g; Cholesterol 0 mg; Sodium 270 mg.


Honey-Crisp Oven-Fried Chicken


Makes 6 servings

6 skinless, bone-in chicken thighs (about 2 pounds)
2/ 3 cup low-fat buttermilk
4 cups whole-grain cereal flakes
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ teaspoon cayenne pepper
Olive oil cooking spray
2 tablespoons honey

1. Place the chicken in a bowl with the buttermilk and toss to coat. Marinate in the refrigerator for at least 1 hour and up to 4 hours.
2. Place the cereal flakes in a food processor and process until crumbs form (you should have about 1 cup of crumbs).
3. Transfer to a shallow dish and mix in the paprika, garlic powder, salt, black pepper, and cayenne pepper.
4. Preheat the oven to 350°F. Spray a baking sheet with cooking spray.
5. Remove chicken from buttermilk, shaking off excess buttermilk from the chicken. Discard the remaining buttermilk.
6. Brush each piece of chicken with honey, then dip in the cereal crumbs, press hard so the crumbs adhere to the chicken. Place the coated chicken on the prepared baking sheet.
7. Lightly spray the top of each chicken thigh with cooking spray.
8. Bake until the chicken is crisped and cooked through, 45 to 50 minutes.

Per Serving: Calories 330; Total Fat 7 g; Sat Fat 2 g; Protein 34 g; Carbs 34 g; Fiber 4 g; Cholesterol 125 mg; Sodium 410 mg.


Mussels with Peperonata

Makes 8 servings

5 garlic cloves, thinly sliced
½ cup extra-virgin olive oil
1 pound red bell peppers (3 large), cored, seeded, and cut into ½-inch dice
1 pound green bell peppers (3 large), cored, seeded, and cut into ½-inch dice
1 red finger chile or serrano chile, thinly sliced
¾ cup dry white wine
2 pounds PEI* or other small mussels, scrubbed and debearded
1 cup no-salt-added diced tomatoes, simmered until reduced by half
¼ teaspoon Maldon or other flaky sea salt

1. Combine half the garlic and ¼ cup of the oil in a 12-inch sauté pan and heat over medium-low heat just until the garlic is slightly softened, about 1 minute; do not allow to color.
2. Add the bell peppers and sliced chili and cook, stirring occasionally, until the peppers are softened, 15 to 20 minutes.
3. Transfer to a medium bowl and let cool. Combine the remaining ¼ cup oil and the remaining garlic in a large pot and cook, stirring, over medium-high heat just until the garlic is slightly softened, about 1 minute. Add the wine and mussels, cover, and steam until the mussels open, about 4 minutes; transfer the mussels to a bowl as they open.
4. Remove the pot from the heat and set aside. Add the tomato sauce and pepper mixture to the mussel broth and bring to a simmer. Season with the salt, remove from the heat, and gently stir in the mussels. Serve warm or at room temperature. (The mussels can be refrigerated for up to 3 days; serve cold, or bring to room temperature before serving.)

Per Serving : Calories 270; Fat 16 g; Sat Fat 2.5 g; Protein 15 g; Carbs 13 g; Fiber 2 g; Cholesterol 30 mg; Sodium 390 mg.

*Prince Edward Island