An antioxidant bowl: Jean Carper

This stands to be one of my all time favorite soup/ meal!!!

I of course changed it up a bit, some days I skip the chicken and add white beans along with the black for a veggie meal (and veggie broth instead of chicken). I don't like the butternut squash in soup, so I add zucchini and yellow summer squash (looks like a yellow version of zucchini) . Colorful veggies and spices combine to deliver a hefty dose of health-protecting antioxidants, fiber and exotic Caribbean tastes. This proves to be yet another meal my kids eat, thank God.


Caribbean Chicken Stew

2 Tbs. canola oil *I use olive oil
1 large yellow onion,chopped *Shallots are also great to use here or even a red onion
1 large green pepper, chopped *I use red, yellow, or orange, just because I feel they are sweeter and tastier*
3 garlic cloves, crushed (Or more.....ummmmm)
2 tsp. cinnamon
1 tsp. each, allspice and nutmeg
1/2 tsp. cayenne pepper, or to taste
Salt to taste
1 bay leaf
1 16-ounce can diced tomatoes, no salt added
2 cups 99% fat-free, low-sodium chicken broth *or veggie broth
1 1/2 pounds boneless, skinless chicken breasts/thighs, boiled or poached, pulled into strips 1 1/2 cups winter squash, cubed (or substitute thick zucchini slices) * I add two little yellow squash and one zucchini
1 15.5-ounce can black beans, undrained
4 limes, each cut into quarters
Optional: cooked brown rice (adding the rice really makes it a full meal)
*On top of this all, I love cilantro chopped up and placed on top of this with the lime* As with any thing customize!!

In a large pot, heat oil. Add onion, green pepper, garlic; sauté 3 minutes. Add spices; sauté 3 minutes. Add tomatoes, broth, chicken, squash and beans. Simmer, covered, 20 to 25 minutes, stirring occasionally. Remove bay leaf. Serve over optional brown rice with juice from lime wedges.

Serves 8 Per serving: 221 calories, 18g carbohydrates, 23g protein, 6g fat (1g saturated), 60mg cholesterol, 6g fiber, 274mg sodium

Ok, so I have to say that at times when I go to visit my parents and my in-laws I really miss living on the banks of the St. Lawrence river. It has such a beautiful history. I have some special parts on the river I like to visit, and when I go home in July I look forward to meditating on the banks of the mighty river.