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Healthy Stews to Keep You Warm All Winter Long

Toni Ann DiSantis

 Healthy Stews to Keep You Warm All Winter Long

Traditional meat stews can clock in at up to 1,000 calories per serving. The calories really depend on the protein used as fatty cuts of meat contain more calories. The sodium can also be off the charts, providing way more than the amount recommended per day if you don’t pay attention.

Instead, take control of the ingredients and make your own delicious, lightened stew. So whether you're craving a traditional beef, turkey, chicken, or vegetarian stew, these recipes will make your mouth water.

 

Slow Cooker Turnip, Kale, and Lentil Stew (Vegetarian)

Lentils are a type of legume that contains both healthy protein and carbs, and they’re packed with fiber to help keep you satisfied. One cup of cooked lentils provides 230 calories, and is chock-full of iron,and energy-boosting B vitamins.

Ingredients:

·         1/2 cup large green or brown lentils, washed

·         1 cup kale, chopped and stems discarded

·         1/2 teaspoon curry powder

·         1/4 cup shallots, chopped

·         1/2 tablespoon canola oil

·         1-2 cloves garlic, finely chopped

·         1-2 tablespoons lime or lemon juice

·         Salt and black pepper to taste

·         3 cups water

·         2 tablespoons tomato paste

·         1-2 medium turnips, cut into 1 to 2-inche pieces

Directions:

1. Heat the oil in a small sauté pan, then add onions and sauté until the edges are brown. Add garlic and curry powder and cook for 30 seconds.
2. Place the onion-garlic mixture, chopped kale, tomato paste, water, lentils, turnips, and 1/4 teaspoon salt into a slow cooker.
3. Close the lid of the slow cooker and cook on high for 1 hour and 45 minutes or on low for 5 hours, making sure the lentils are fully cooked.
4. Taste and adjust the salt and pepper to taste. Serve hot with bread of your choice.

 

Beef and Barley Skillet

Ingredients:

·         1 pound lean ground beef or ground turkey meat

·         1/4 cup chopped onion

·         1 clove garlic, minced

·         15 ounces low-sodium beef broth

·         8 ounces tomato sauce

·         1 cup water

·         2 medium carrots, chopped

·         1 small tomato, chopped

·         1 small zucchini, chopped

·         1 cup medium pearl barley

·         2 teaspoons Italian seasoning

·         1/4 teaspoon salt

·         1/4 teaspoon pepper

Directions:

Place a large skillet over medium heat. Add ground beef and onion, and cook 6 to 8 minutes. Drain if necessary. Add garlic and cook 1 minute. Add broth, tomato sauce, and water, and bring to boil. Stir in vegetables, barley, and seasonings. Reduce heat, cover, and simmer 45 to 50 minutes until barley is tender.

Recipe provided by OnceaMonthMeals.com

 

Chicken Posole

Posole is a traditional, hominy-based Mexican stew that comes in many variations. In this version, spices from cumin to green chiles help build flavor. This big pot of warmth is perfect for tailgates or potluck dinners.

Ingredients:

·         1 tablespoon vegetable oil

·         2 skin-on, bone-in chicken thighs (about 3/4 pound)

·         2 skin-on, bone-in chicken breasts (about 1 1/4 pound)

·         1/2 medium onion, diced (about 1 1/3 cups)

·         2 medium carrots, peeled and diced (about 1 cup)

·         1 tablespoon chili powder

·         1 teaspoon cumin

·         1/4 cup all-purpose flour

·         4 cups low-sodium chicken broth

·         1 (15.5-ounce) can pinto beans, rinsed and drained

·         1 (25-ounce) can hominy, drained

·         1 (4-ounce) can diced green chiles

·         1 lime, juiced

·         1/2 cup fresh cilantro, chopped

Directions:

1. Heat the oil in a pot or Dutch oven over medium-high heat until shimmering. Season the chicken with salt then arrange skin-side down in the pot. Cook about 6-7 minutes, until skin is golden brown. Move to a plate.
2. Add the onion and carrots to the pot and cook until softened, about 6-7 minutes. Add the chili powder and cumin and cook, stirring occasionally, until fragrant, about 1 minute. Stir in the flour and cook and stir for 1 more minute. Add the chicken broth, stirring to scrape any bits off the bottom of the pan.
3. Bring mixture to a simmer then add the chicken, pressing it into the liquid to fully submerge it. Reduce the heat to medium-low, simmer uncovered, until chicken is cooked (has reached an internal temperature of 165'F), about 25 minutes. Check occasionally during cooking to ensure that chicken is still submerged. Add water, 1/2 cup at a time to keep chicken in the cooking liquid.
4. Remove the chicken to a cutting board and let it cool 5 minutes. (At this point, you can also skim the surface of the soup to remove any scum or excess oil/fat.)
5. Carefully remove and discard skin. Using a fork, remove the meat from the bones. Discard bones. Roughly chop the chicken and add it back to the pot along with the drained beans, hominy and chiles.
6. Cook an additional 10 minutes.
7. Stir in lime juice and cilantro and serve.

For more health winter stews, go to : http://www.shape.com/healthy-eating/healthy-recipes/10-healthy-stews-keep-you-warm-all-winter-long