Occupational Health Strategies, Inc.
Kent W. Peterson, M.D., FACOEM
901 Preston Avenue, Suite 400
Charlottesville, Virginia 22903-4491
TEL: (434) 977-3784
FAX: (434) 977-8570
Email: OHS@HealthySelf.org


Last updated: February 17, 2009

Soups








WHITE CHICKEN CHILE

Cooking Spray

2 pounds skinless, boneless chicken pieces, cut into chunks

2 cups finely chopped onion

2 garlic cloves, minced

2 tsps ground cumin

˝ tsp dried oregano

1 tsp ground coriander

2 cans chopped green chilies, undrained

1 cup water

2 cans cannellini beans, rinsed and drained

1 can chicken broth

1 cup shredded Monterey Jack cheese (or part-skim mozzarella)

˝ cup chopped, fresh cilantro

˝ cup chopped green onions

Heat a large nonstick skillet over medium-hi heat. Coat pan with cooking spray. Add onion to pan; sauté 6 minutes or until tender, stirring frequently. Add garlic; sauté 2 minutes, stirring frequently. Stir in cumin, oregano and coriander, sauté 1 minute. Stir in chilies; reduce heat to low, and cook 10 minutes, partially covered. Add the chicken, water, beans and broth, bring to a simmer. Cover and simmer 10 minutes. Sprinkle each serving with some cheese, cilantro and green onions.

HEARTY BEAN AND BARLEY SOUP

1 onion, chopped

About 3 carrots, chopped

3 or 4 celery stalks, chopped or thinly sliced

3 garlic cloves, chopped

Cook these in a bit of chicken broth with the top on the pot for about 15 minutes

Then add

Several cans chicken broth or some homemade stock.

1 can diced tomatoes (more if you like)

1 cup or more pearl barley

1 can of dark, red kidney beans, rinsed and drained

Cook 45 minutes or until barley is done

Add a bag of fresh spinach, washed and stemmed and some fresh ground pepper

May serve with parmesan cheese on top