In honor of the new year I thought I'd post a few healthy recipes that I have enjoyed. The goal of being healthier and thinner seems to make its way to the top of my list of resolutions each and every year, so here's to a healthier and thinner 2008...
Chicken, Chick Pea and Pasta StewI have made this a couple of times ad it is really good. I cook the chicken before adding it to the stew and I use breasts.
To make the soup ahead, omit the pasta and refrigerate or freeze the soup. As the soup reheats over medium heat, cook pasta separately according to package directions, then stir it in shortly before serving. Use leaves from celery stalks as a garnish.
Cooking spray
1 cup thinly sliced celery
3/4 cup diced carrot
1/2 cup chopped onion
2 garlic cloves, minced
4 cups fat-free, less-sodium chicken broth
3 cups Basic Marinara
1 cup canned chickpeas (garbanzo beans), rinsed and drained
3/4 cup uncooked ditalini (very short tube-shaped macaroni)
1/2 teaspoon freshly ground black pepper
8 ounces skinless, boneless chicken thighs, cut into 1/2-inch pieces
6 tablespoons shaved fresh Parmesan cheese
Heat a Dutch oven over medium heat. Coat pan with cooking spray. Add celery, carrot, and onion to pan; cook 12 minutes or until tender, stirring occasionally. Add garlic; cook 30 seconds, stirring constantly. Add broth and next 4 ingredients (through pepper); bring to a boil. Reduce heat, and simmer 12 minutes or until pasta is tender. Add chicken to pan; cook 3 minutes or until chicken is done. Sprinkle with cheese.
Yield: 6 servings (serving size: about 1 1/2 cups soup and 1 tablespoon cheese)
NUTRITION PER SERVING
CALORIES 237(27% from fat); FAT 7.1g (sat 2g,mono 3.2g,poly 1.5g); PROTEIN 15.5g; CHOLESTEROL 29mg; CALCIUM 138mg; SODIUM 724mg; FIBER 5.8g; IRON 2.5mg; CARBOHYDRATE 28.1g
Lemon Cake (Maybe not super healthy, but a low fat cake)
Prepare Lemon cake mix as directed on box, except omit oil and add one carton plain fat free yogurt.
Topping:
One tub light Cool Whip
1/2 package of vanilla instant pudding (unprepared)
Mix together and frost cake when cool.
So easy and really good!
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5 comments:
Annie- I got this recipe at a church chili cook off a few years ago. I love it and have had many people ask for the recipe. Give it a try! Jill
Creamy White Chili
Yield: 7 servings
1 lb chicken breasts cut into cubes
1 medium onion, chopped
1 ½ teaspoon garlic powder
1 Tab veg oil
2 cans great northern beans, rinsed and drained
1 can chicken broth
2 cans chopped green chilies
1 tsp salt
1 tsp ground cumin
1 tsp dried oregano
½ tsp pepper
¼ tsp cayenne pepper
1 cup sour cream
½ cup whipping cream
In a large saucepan sauté chicken, onion and garlic powder in oil until chicken is no longer pink. Add beans, broth, chilies and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 30 minutes. Remove from heat, stir in sour cream and cream. Serve immediately.
• I also like to add diced carrots and zucchini.
Just a question about the chickpea stew...do you just put the raw chicken in at the end for three minutes? Do you think the recipe would work in a crock pot? I have the same New Year's resolution so I am going to give it a try! Jill
I actually cook the chicken first and add it at the end. My sister has made it and just added the raw chicken at the end, but she cuts it in tiny cubes and it cooks in about 3-5 mintues. Good Luck--let me know how you like it!
OK, Annie, I tried the chick pea stew. I used homemade broth but canned chicken breast (I use the Costco brand which is a great short cut if you need to be quick)and I was a little short on marinara. I thought it was a nice winter meal. I crumbled queso fresco on the top which seemed to suit it perfectly. Thanks for the recipe!
Good idea on the canned chicken. I've thought about buying some of that for soups, etc. I was just telling Gary last night I might start making my own broth and freezing it--is that what you do? Glad you liked the recipe.
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