Community Supper:  Following are the recipes for black bean soup and chicken stir fry that were served at the Antrim Community Supper on January 19, 2012.  We would like to add more recipes that are easy to fix and provide a healthy meal so if you have any favorites to submit we would be glad to post them on this website.

 

Black Bean Soup - This is a zippy Southwestern-flavored black bean soup. We make it with canned beans so it comes together in minutes. If you have leftovers, pack them up in individual serving containers for lunch the next day or freeze.

4 servings, about 1 1/4 cups each | Active Time: 15 minutes | Total Time: 25 minutes

Ingredients

  • 1 Tbsp canola oil
  • 1 small onion, chopped
  • 1 Tbsp chili powder
  • 1 Tsp ground cumin
  • 2 15-ounce cans black beans
  • 3 cups water
  • 1/2 cup prepared salsa
  • 1/4 teaspoon salt
  • 1 Tbsp lime juice
  • 4 Tbsp reduced-fat sour cream (optional)
  • 2 Tbsp chopped fresh cilantro (optional)

Preparation

  • Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
  • Serve garnished with sour cream and cilantro, if desired.

 

Chicken and Vegetable Stir Fry - Stir frying can be a quick, easy and healthful way of preparing food that can be varied to suit tastes and use ingredients on hand. The following is a basic recipe using chicken as the centerpiece but beef, pork or shrimp work just as well. A wide variety and combination of vegetables can be used including frozen when fresh are not on hand. The key thing with the vegetables is that they need to be sliced for fast cooking. Also, when selecting vegetables it is nice to have a combination of colors to make it most appealing. While garlic, ginger and soy sauce are most often at the heart of seasoning stir fries, there are many prepared stir fry sauces that work well that you may choose to experiment with.

4 servings| Active Time: 20 minutes | Total Time: 20 minutes

Ingredients

  • 1 lb boneless chicken breasts sliced into ½ inch strips
  • 6 cups sliced vegetables (broccoli, onion, peppers…)
  • 2 Tbsp oil for cooking (olive, peanut or canola)
  • 1 Tbsp minced garlic
  • 1 Tbsp minced ginger
  • 2 Tbsp soy sauce

Preparation

  • Heat wok or nonstick skillet
  • Add 1 Tbsp. oil
  • Add chicken and stir cooking for about 3-4 minutes; remove and keep warm.
  • Add oil, garlic, ginger and sliced vegetables and stir, cook about 4-5 minutes until crisp/tender.
  • Add the soy sauce and return the chicken stirring until all is heated.
  • Serve over rice.

Having a high ratio of vegetables/protein generally makes stir fries healthy. Being able to vary the ingredients to accommodate what is on hand makes them convenient and easy. Cutting all the ingredients into small pieces makes it very quick to cook. In fact, the most time consuming thing in the preparation of stir fries is the slicing and dicing.