Wednesday, April 20, 2016

Six Minute Salad

This is a tasty, quick, easy, and super healthy meal.  It can be the main dish, or it can be a filler for pita bread or a topping for salad greens.


1 15 oz. can cannelini beans, rinsed and drained
1 6 oz. can tuna, drained
1 scallion, or 1/4 cup red onion diced
6 or 7 grape tomatoes, chopped
2 tbs. olive oil
1 1/2 tbs. balsamic vinegar
1 tbs. capers
1-2 clove garlic, minced
1 tbs. fresh basil, chopped (or 1 tsp. dried)
salt & pepper to taste


1) In medium bowl, shred drained tuna.
2) To the tuna, add the beans, scallion/onion, tomatoes, capers, garlic & basil.
3) Whisk together olive oil and vinegar until well-mixed.  Add to tuna mixture.
4) Salt and pepper to taste

Serve room temperature or chilled.

Tuesday, April 12, 2016

Quick & Easy Ham & Bean Soup

Total time: 20 minutes
3 medium carrots, sliced
2 celery ribs, chopped
1/2 large onion, chopped
1 red bell pepper, seeded and chopped1/2 cup chopped onion
2 tablespoons butter or olive oil
2-3 cans (15-1/2 ounces each) garbanzo beans, rinsed and drained
6 cups chicken broth
2 cups cubed fully cooked ham
1/2 tablespoon chili powder
3 cloves minced garlic
1/4 teaspoon pepper
1 bay leaf
salt to taste

  1. In a large saucepan over medium heat, saute the carrots, celery, onion, garlic, and bell pepper in butter until tender. 
  2. Stir in the remaining ingredients. Bring to a boil. 
  3. Reduce heat; cook for 15 minutes or until heated through. Discard bay leaf.                                Yield: 7 servings.