1 tsp butter
1/2 C chopped onion
4 C fat free, reduced  sodium chicken broth
1 C farro
2 C frozen carrot, corn, pea and green beans (try Trader Joe’s organic foursome)
4 oz cooked, cubed chicken, poached or roasted
1 tbsp freshly grated parmesan
1 tsp lemon juice
1/2 tsp black pepper

Melt butter in medium sauce pan over medium heat.  Add chopped onion and saute until soft, about 5 minutes.  Add 3 cups of broth, and increase heat to high.  Bring to a boil and then stir in farro.  Reduce heat to medium and simmer for 20 minutes, or until farro is tender.  Add frozen veggies and chicken and continue to cook until soup is heated through, about 5 minutes.  Add parmesan, lemon juice, and pepper and serve.
Makes (4)  2 cup servings.

Per serving: 260 calories | 3g fat | 120mg sodium | 44.5g carbs | 4.5g fiber | 16g protein

Pair this soup with a large salad, whole grain bread or small sandwich for a complete meal.  It also freezes well.

Southwestern Chicken and Rice Cook time: 1 hour | Serves 4

1 tsp canola oil
1 lb raw chicken breast, cubed
1 onion, chopped
1 jalapeno, seeded and chopped
1 red bell pepper, chopped
1 tsp cumin
1/2 tsp ground cayenne pepper
1/2 tsp salt
1 1/2 C reduced sodium chicken broth
1 15 oz can black or pinto beans, drained and rinsed
1 1/2 C corn, fresh or frozen
1 C uncooked rice

Heat oil in a dutch oven or large pot over medium high heat.  Add chicken and cook, stirring occasionally for 8-10 minutes or until chicken is browned on all sides.  Remove chicken with a slotted spoon and set aside.  Add onion, bell pepper, and jalapeno pepper to pan and cook for about 5 minutes.  Add back chicken, and also add broth, cumin, cayenne pepper and salt and bring to a boil.  Cover, reduce heat to medium low, and simmer for about 10 minutes.
Add beans, corn and raw rice.  Bring to a boil and then simmer for 20-30 minutes, or until rice is done.

Also try it topped with with reduced fat cheddar, reduced fat sour cream or cubed avocado.

Variations: This can also be made with leftover poached chicken.  Substitute 1 lb of raw chicken for 11 oz of poached chicken and skip the first step, adding the chicken after peppers and onions have cooked.

Per serving: 502 calories | 4.6g fat | 580mg sodium | 84g carbs | 8g fiber | 39g protein

There are a few important tricks to making delicious fried rice:

1. Use precooked rice.  This can either be leftover rice, rice you made the day before (if you are a good planner) or even easier Uncle Ben’s Ready Rice.  The Ready Rice comes in precooked and ready to go.  Just be sure to get the plain rice, instead of the flavored; the flavored packets contain a high amount of sodium.
2. Use a wok, and don’t be afraid to get it really hot.  Since there is so much stirring involved, it really helps to have a big wok, so rice and vegetables aren’t flying all over your kitchen.
3. Prep ALL our ingredients before starting and group them in piles or prep bowls according to when they are going to be added to the dish.  Great fried rice is cooked at a very high temperature for a short period of time and must be stirred almost constantly.
4. Customize to your liking.  This recipe features ingredients that I like and that I often have on hand.  However, you can use any vegetable and protein that you like or that you have leftover.

Fried Rice
Prep time: 15 minutes | Cook time: 7 minutes | Serves 2

1 tbsp peanut oil (or substitute walnut oil or olive oil)
4 garlic cloves, minced
1 jalapeno, seaded and chopped

1 celery stalk, chopped
3 green onions, chopped
1 carrot, chopped
6 oz poached chicken or roasted chicken

1 package Uncle Ben’s Whole Grain Brown Ready Rice (or 2 cups cooked brown rice)
2 tbsp reduced sodium soy sauce
fresh cilantro

Prep all ingredients.  Preheat empty wok, until water drops sizzle on surface.  Add oil and swirl.  Remove from heat and add garlic and jalapeno.  Stir for about 10 seconds then return to heat and add celery, onion, carrot and chicken.  Toss for 30 seconds.  Add rice.  Toss well and continue to stir for 1-2 minutes.  Add 2 tbsp soy sauce and fresh cilantro to taste.  Stir another minute.  Remove from heat and serve.

Per serving: 374 calories | 11g fat | 708mg sodium | 45g carbs | 5g fiber | 26g protein

Pork Farro Risotto Prep time: 5 minutes | Cook time: 12 minutes | Makes 4 servings

1 tbsp olive oil
1 small white onion, chopped
1 1/2 C raw farro
1/4 C dry white wine
3 C water
1/4 C freshly finely shredded parmesan cheese
1/2 C half and half
9 oz slow cooker shredded pork
1 cup sweet corn
1 seeded and chopped jalapeno

In a medium pot, cook olive oil over medium high heat. Add onion and cook about 6 minutes or until soft.  Add raw farro and coat it in the oil.  Next add white wine and stir occasionally until absorbed.  Next add three total cups of water, 1 cup at a time, waiting till each is absorbed before adding the next.  After the water is mostly absorbed mix in parmesan and half and half.  After that is combined, add pork, corn and jalapeno.  Stir over medium heat until all ingredients are heated through.

Per serving: 493 calories | 14.5g fat | 136mg sodium | 60g carbs | 4g fiber | 31g protein

Chicken and Wild Rice Corn Chowder Prep time: 5 minutes | Cook time: 1.5 hours | Serves 6

1 large white or yellow onion
2 medium carrots
2 stalks celery
1 tbsp olive oil
1 16 oz package frozen corn kernels
4 14 oz cans fat free, reduced  sodium chicken broth
1 cup wild rice, raw
1 lb cooked, cubed chicken, poached or roasted
1/3 C flour
1/2 C half and half

Chop onion, carrots, and celery stalks.  Heat oil in a dutch oven or a large pot and add chopped vegetables.  Cook for about 4 minutes, or until tender.  Add frozen corn, 3 cans of the chicken broth (equal to 5 1/4 cups of broth) and the wild rice.  Bring to a boil, then reduce heat and simmer covered for 30 minutes.  Add the cooked chicken and continue simmering, covered for 20-25 minutes.  Whisk the remaining can (equal to 1 3/4 cups of broth) with the flour, then stir the mixture into the soup.  Cook until slightly thickened and bubbly.  Stir in half and half and cook until heated through.
Makes (6)  2 cup servings.

Per serving: 327 calories | 5g fat | 838mg sodium | 48g carbs | 3.5g fiber | 22g protein

Pair this soup with a large salad, whole grain bread or small sandwich for a complete meal.  It also freezes well.

Canola Oil 

Corn Tortillas

Refried Beans

Cheese

Meat (Optional)

If you would like toppings, you can add cilantro, sour cream, avacado chunks or guacamole

Heat canola oil in skillet over medium heat.  Put refried beans in saucepan, add water, and heat on medium low (watch this-it will dry out).  Add tortilla to skillet and fry on each side (not long, you don’t want it crispy.  Remove from oil and dip in bean mixture.  Put on plate and add cheese and meat and whatever seasoning you like (chili powder maybe?).  Fold over and voila!  But that is a French word, so maybe I should say ole?  Maybe you have a better word for me to use?? 

I love this recipe b/c it makes an easy lunch or supper.  My hubby loves it!!!