Two Healthy Stews and a Super Soup
National Nutrition Month marches on with three new favorite recipes from our staff. These one pot dishes are perfect while the chill remains in air during these last days of winter.
Have you tried any of the recipes we have shared so far this month? How were they? What are your favorite healthy recipes?Please let us know by leaving a comment below, by calling (508)992-6278 or by email email@example.com.
Do you have a favorite recipe that you wish was a little more healthy? Would you like Barbara Canuel, our Registered Dietician to evaluate it for you? Barbara is wonderful at providing hints to make sure the food you love, loves you too!
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Jumpin’ Jamaican Chicken Stew
2 t. olive oil
1 c. chopped onion
1 lg. garlic clove, minced
1 lb. skinless, boneless chicken breast, cut into bite –sized pieces
1 t. curry powder
1 t. dried thyme
½ t. ground allspice
½ t. crushed red pepper
¼ c. dry red wine
1 15 oz. can black beans, rinsed and drained
1 14.5 oz. can diced tomatoes, undrained
Heat oil in nonstick skillet over medium-high heat. Add onion and garlic, and sauté 3 minutes or until tender. Combine chicken and next 5 ingredients (chicken through black pepper). Add chicken mixture to pan; sauté 4 minutes. Stir in wine, beans, and tomatoes. Cover, reduce heat, and simmer for 10 minutes or until tender. Serve over rice.
Heart Healthy Beef Stew
1/4 cup extra-virgin olive oil, for frying
2 cups all-purpose flour
2 to 3 pounds lean beef stew meat, cut into 2-inch pieces
Sea salt and freshly ground black pepper, to taste
1 bottle good quality dry red wine
8 fresh thyme sprigs
6 garlic cloves, smashed
1 orange, zest removed in 3 (1-inch) strips
1/4 teaspoon ground cloves
2 bay leaves
2 1/2 cups beef stock (no salt/low sodium)
9 small new potatoes, scrubbed clean and cut in 1/2
1/2 pound carrots, peeled and sliced
2 cups frozen pearl onions, a large handful
1 pound white mushrooms, cut in 1/2
Fresh flat-leaf parsley, chopped, for garnish
Preheat a large heavy-bottomed saucepan or Dutch oven over medium-high heat with the oil. While the pan is heating, arrange flour on a large dish. Season the cubed beef with some salt and freshly ground black pepper and then toss in the flour to coat. Shake off the excess flour and add the beef chunks in a single layer to the hot pan, being careful not to over crowd the pan, you might have to work in batches. Thoroughly brown all of the cubes on all sides. Once all the meat has been browned remove it to a plate and reserve.
Add the wine to the pan and bring up to a simmer while you scrape the bottom of the pan with a wooden spoon being sure to loosen up all those tasty bits. Once the wine has gotten hot add the browned meat, thyme, smashed garlic, orange zest strip, ground cloves, bay leaves and beef stock. Bring the mixture up to a boil and then reduce the heat to a simmer and cook uncovered until the liquids start to thicken, about 15 to 20 minutes. Cover and cook on low heat for 2 1/2 hours.
After 2 hours add halved potatoes, sliced carrots, onions and mushrooms. Turn the heat up slightly and simmer, uncovered, for 30 minutes more or until the vegetables and meat are tender. Remove the thyme sprigs and bay leaves.
Healthy, Delicious & Simple Tortellini Soup
1 TBS olive oil
2 cloves of garlic, minced
1 can (15oz) diced tomatoes (basil, garlic, oregano)
32 oz fat free low sodium chicken broth
1 pkg or 1/2 bag frozen chopped spinach
1 pkg Buitonni Three Cheese Tortellini
Sauté garlic in olive oil until just golden. Add tomatoes, broth, and spinach and bring to a boil. Add Tortellini and when boiling resumes, lower heat to gentle roll for 7 to 9 minutes, depending how soft you prefer the pasta.
That’s it! Enjoy with grated parmesan cheese, crusty bread and a salad!
And throughout the month of March, please visit our website for additional recipes and ways to celebrate National Nutrition Month.
HOME IS WHERE THE CARE IS featuring the Great Golf Ball Drop
to benefit our Home Tele-Monitor Program
May 17, 2013 at the Kittansett Club, Marion