2 cans black beans (drained)
12 oz. ground turkey
1 onion
1 tbs. vegetable oil
2 cloves garlic, crushed
2 cans beef stock
1 small can tomato paste
1 tbs. thyme
1 tbs. basil
1 tbs. parsley
1 bay leaf
1 avocado

Saute the ground beef in a nonstick skillet. Chop the onion. When the beef is done, remove it, drain the pan, and saute the onion and garlic in the vegetable oil until the onion is translucent. Combine all ingredients in a medium saucepan. Stir well to help blend the tomato paste. Simmer for 20 minutes, remove the bay leaf, garnish with slices of avocado, and serve. Serves 4.

Blocks: 4
Calories: 475
Carb: 44g (41%)
Protein: 31g (29%)
Fat: 16g (30%)

This is one of our family’s favorites. We eat it all the time in the winter. Even our normally picky kids love it.

1 1/2 lb. chicken breasts
2 large green peppers

2 cups onion
2 cups carrots
1 cup tomatoes
1 1/2 cups corn kernels
1/2 cup green chiles
1 qt. water
1/3 cup chicken broth
1 1/2 cups wheat flour
5 tbs. butter
6 cups milk
2 tbs. garlic powder
1 tsp. white pepper
1 tsp. black pepper
1 tbs. cumin
1 tbs. Cajun spices
1 tsp. cayenne pepper
1 tbs. seasoned salt
2 tbs. onion powder
5 tbs. chili powder

Start by broiling the chicken. When cooked, shred or dice it, and place in a large stock pot. Dice the peppers, onions, carrots and tomatoes.

Note, we normally add the chopped veggies to the pot now. But if you’ve got picky eaters at home, you could always give these a quick shot in the blender first. It’ll grind them up so they’re unrecognizable, but they still give the soup a ton of flavor, and some added thickness as well.

Add in all remaining ingredients except for the butter, flour and milk. Bring to a boil, then let it simmer on a low burner.

In a medium saucepan, melt the butter. In another saucepan, heat the milk until steaming, then remove from the burner. When the butter is melted, slowly whisk in the flour. Avoid lumps. As the mixture becomes too dry to work with, slowly alternate adding the flour and the milk. When you’ve combined all of the butter, flour and milk, whisk this mixture slowly into the simmering soup. Let the whole thing cook on low for another 20 minutes.

Makes 10 servings. It will keep in the refrigerator for about a week, and freezes well.

Blocks: 4
Calories: 390
Carb: 36g (41%)
Protein: 28g (31%)
Fat: 12g (28%)

Nice winter weekend lunch…think fireplace.

1 stick butter
2 onions
2 cloves garlic
1 cup canned tomatoes
3 medium potatoes
5 cups fish stock
1 lb. red snapper filets
6 oz. shrimp, shelled & deveined
1/2 tsp. thyme
1 tsp. fresh cilantro
1 tsp. fresh cracked black pepper
1 lime

Peel & dice the potatoes, and boil until almost cooked. Chop the onion, and mince the garlic. Melt the butter in a large saucepan, and saute the onion & garlic. Cook until the onion turns translucent, but don’t let the garlic burn. Add the tomatoes, stock, potato and spices. Trim the fish filets into thin strips, and add, with the shrimp, to the chowder. Cook for about 15 minutes, until the fish is done. Add the juice of the lime, and serve. Makes 6 bowls.

Blocks: 4
Calories: 425
Carb: 39g (40%)
Protein: 31g (32%)
Fat: 13g (28%)