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Wellness Wednesdays: Soups and Stews

Fiesta Butternut Squash and Chicken Soup


Ingredients:

• 1 ½ pounds boneless, skinless chicken breasts

• 1 cup quinoa (rinsed and uncooked)

• 1 small butternut squash (approximately 4 cups)

• 1 can or 15.25 oz. low sodium kidney beans

• 1 can or 15 oz. low sodium corn

• 1 can or 14.5 oz. petite diced tomatoes

• 2 tsp. minced garlic

• 5 cups low sodium chicken broth

• 2 tbsp. Fiesta Seasoning (1 tbsp. chili powder, 1 tbsp. smoked paprika, 2 tsp. garlic powder, 2 tsp. onion powder, 1 tsp. dried oregano, 1 tsp. ground cumin and ½ tsp. cayenne pepper)

 

Directions: This dish is great prepared in the crock pot on low for 8 hours or high for 4 hours. Start out by preparing your chicken, removing any visible fat. Peel, seed and dice your butternut squash into medium-small size pieces. Rinse and drain your canned kidney beans and corn. Lightly grease your crock pot with nonstick spray. Add your prepared chicken, rinsed quinoa, diced squash, kidney beans, corn, undrained tomatoes, garlic and 2 tablespoons of homemade fiesta seasoning. Pour in the chicken broth and mix everything together thoroughly. Cover and let your crock pot do all the hard work! When finished, your quinoa will be cooked through and your squash will be very tender. At this point, remove and shred your chicken. Then place the chicken back into the crockpot.

 

Recipe Notes: Garnish with optional toppings. For example, green onions, sour cream, fresh parsley and/or cheddar cheese – just to name a few. If you are unsure of how to properly prepare your butternut squash, click on this link for a wonderful tutorial. Leftovers should be stored covered in the refrigerator and eaten within 3-4 days. Also store leftover fiesta seasoning in a sealed container and use as you wish for multiple other dishes/recipes!

 

Additional Ingredient Suggestions: Carrots, kale, red bell peppers and onion

Substitution Ingredient Suggestions: Ground turkey and sweet potatoes

 

Nutrient analysis per 1 serving (1 cup): 375 calories, 30g protein, 6.16g fat, 2 monounsaturated fat, 1.9 polyunsaturated fat, 45g carbohydrates, 8.7g fiber, 170mg sodium, 114mg magnesium

 

This recipe yields about 8 servings at 1 cup per serving and was inspired bytasteofhome.com/recipes/colorful-chicken-n-squash-soup.

 

Turkey Vegetable Soup


Ingredients:

• 1 cup pearled barley, uncooked

• 3 ½ cups water

• 1 lb. ground turkey

• 3 tbsp. extra virgin olive oil, divided

• 1 yellow onion, diced

• 2 celery stalks, diced

• 1 zucchini, diced

• 1 yellow squash, diced

• 3 red carmen peppers or 2 red bell peppers

• 14 oz. can French cut green beans, drained and rinsed

•  4 cups low sodium chicken broth

• 1 tsp. oregano

• Salt and pepper to taste (dash)

• Fresh parsley, chopped (topping)

Directions: In a large pot, prepare barley per instructions on packaging. While barley is cooking, brown turkey in a medium skillet with 2 tbsp. olive oil. Drain as needed and set aside. In a large stockpot, heat 1 tbsp. of olive oil. Add prepared onions, celery, zucchini, squash and red peppers. Sauté vegetable mixture at medium to high heat until onions are translucent, or approximately 5 minutes. Add green beans, water, broth and seasonings. Simmer for an additional 20 to 30 minutes at medium to low heat. Once vegetables are soft, add cooked turkey and barley. Heat thoroughly, top with parsley per serving and enjoy!

Recipe Notes: This recipe is a great way to use up any remaining summer squash or vegetables within your home. Leftovers should be stored covered in the refrigerator and eaten within 3 to 4 days.

Vegetables can be diced finely for an easy to chew/swallow recipe.

 

Additional Ingredient Suggestions: Carrots, kale, diced tomatoes and parmesan cheese

Substitution Ingredient Suggestions: Vegetable broth, brown rice, quinoa, ground chicken and/or beans

 

Nutrient analysis per 1 serving (1 cup): 270 calories, 16.5g protein, 14g fat, 6 monounsaturated fat, 3 polyunsaturated fat, 22g carbohydrates, 5g fiber, 210mg sodium, 42.37mg magnesium

This recipe yields about 10 servings at 1 cup per serving and was inspired by aicr.org/cancer-prevention/recipes/turkey-and-barley-vegetable-soup.

 

Minestrone

 

Ingredients:

•  3 tbsp. extra virgin olive oil

•  1 medium yellow onion, chopped

•  2 medium carrots, peeled and chopped

•  2 medium ribs celery, chopped

•  2 cups chopped cabbage

•  2 cups chopped seasonal vegetables (I used eggplant and potatoes, 1 cup of each)

•  ¼ cup tomato paste

•  1 large can (28 oz.) diced tomatoes, no added salt (with liquid)

•  4 cups (32 oz.) low sodium vegetable broth

•  2 cups water

•  1 cup whole grain noodles

•  1 can (15 oz.) great northern beans, drained and rinsed

•  4 cloves garlic, minced

•  ½ tsp. dried thyme

•  ½ tsp. dried oregano

•  2 bay leaves

•  Pinch of red pepper flakes

•  Salt and pepper to taste

 

Directions: Over medium heat, warm olive oil in a large Dutch oven or stock pot. Bring oil to a simmer and add chopped onion, carrot, celery and tomato paste. Cook vegetables until they have softened, stirring often. Add chopped seasonal vegetables, I used eggplant and potatoes for my dish (more suggestions can be found below). Mix in garlic, oregano and thyme. Cook for approximately 2 minutes. Pour in diced tomatoes with juices, broth and water. Add bay leaves and red pepper flakes. Increase heat to medium-high and bring the mixture to a boil. Partially cover with a lid, leaving a gap for steam to escape. Cook for 15 minutes, remove the lid and add pasta, beans and cabbage. Continue simmering, uncovered for 15-20 minutes. Add salt and pepper to taste and garnish with grated parmesan for additional flavor.

 

Recipe Notes: Leftovers should be stored covered in the refrigerator and eaten within 3-4 days. This dish can be frozen for 2-3 months and thawed for meal prepping/planning.

 

Additional Ingredient Suggestions: Ground turkey or chicken

Substitution Ingredient Suggestions: Brown rice, quinoa, barley, spinach, kale, cannellini beans, garbanzo beans, seasonal vegetables (yellow squash, zucchini, sweet potato and/or butternut squash)

 

Nutrient analysis per 1 serving (1¼ cups): 317 calories, 12.6g protein, 7.8g fat, 5.5g monounsaturated fat, 0.9g polyunsaturated fat, 50g carbohydrates, 10g fiber, 460mg sodium, 75mg magnesium

This recipe yields about 6 servings at 1¼ cups per serving and was tailored from cookieandkate.com/classic-minestrone-soup-recipe.

 

Chicken and Pumpkin Stew


Ingredients:

•  Approximately 1.5 lbs (20 -24 oz.) chicken breast, boneless/skinless cut into bite size pieces

•  2 cups, peeled and cubed pumpkin

•  1 yellow onion, chopped

•  1 garlic clove, minced

•  1 granny smith apple, cut into cubes

•  Juice of ½ lime

•  1 tbsp of olive oil

•  1 ½ cups low sodium vegetable stock

•  ½ tsp. crushed red pepper flakes (more or less to taste)

•  2 tsp. paprika

•  1 tsp. ground cumin

•  1 tsp. ground coriander

•  1 tsp. cinnamon

 

Directions: Heat olive oil over medium heat in a large pot. Sauté onions and garlic until soft but not browned. Add seasonings and mix well. Add chicken, apple, pumpkin and vegetable stock. Increase heat slightly and bring stew to a boil. Once boiling, turn heat down and simmer, covered for 15 -20 minutes. Remove the lid and allow the dish to simmer for an additional 10 more minutes. Squeeze fresh lime juice into stew, mix and enjoy!

 

Recipe Notes: Leftovers should be stored covered in the refrigerator and eaten within 3-4 days.

 

Additional Ingredient Suggestions: Serve with brown rice or couscous

Substitution Ingredient Suggestions: Sweet potatoes or butternut squash in place of pumpkin

 

Nutrient analysis per 1 serving (1½ cups) 237 calories, 35g protein, 6g fat, 3g monounsaturated fat, 1.18g polyunsaturated fat, 12g carbohydrates, 2.45g fiber, 320mg sodium, 53 mg magnesium

 

This recipe yields about 6 servings at 1½ cups per serving and originated from healthyfood.com/healthy-recipes/tasty-chicken-and-pumpkin-stew.

 

Mediterranean Fish Stew

Ingredients:

•  1 tbsp. olive oil

•  1 medium yellow onion, diced

•  1 medium red bell pepper, diced

•  2 stalks celery, diced

•  28 oz. can crushed tomatoes, no salt added

•  1 garlic clove, minced

•  2 cups low sodium vegetable broth

•  6 oz. cod filets, cut into 1 inch chunks

•  8 oz. medium shrimp, peeled/deveined and chopped

•  1 tsp. dried basil

•  1 tsp. dried oregano

•  Salt and pepper to taste

 

Directions: Heat olive oil in a large pot over medium heat. Add onion, bell pepper, celery, garlic, basil and oregano. Sauté until onions are translucent. Add crushed tomatoes and vegetable broth. Increase heat slightly and bring stew to a boil. Reduce heat and simmer for 10-15 minutes or until vegetables are soft. Gently stir in cod and shrimp. Cook for an additional 5-8 minutes or until seafood is cooked through.

 

Recipe Notes: Leftovers should be stored covered in the refrigerator and eaten within 3-4 days.

 

Additional Ingredient Suggestions: Zucchini, yellow squash, butternut squash, spinach or kale

Substitution Ingredient Suggestions: Beans, chicken or ground turkey

 

Nutrient analysis per 1 serving (1¼ cups) 221 calories, 24g protein, 5g fat, 3g monounsaturated fat, 0.85g polyunsaturated fat, 17g carbohydrates, 5g fiber, 490mg sodium, 84mg magnesium

This recipe yields about 4 servings at 1¼ cups per serving and originated from diabetesfoodhub.org/recipes/budget-friendly-mediterranean-fish-stew.html.

 

White Bean Chicken Chili


Ingredients:

•  2-3 skinless boneless chicken breast (about 1.25 lbs. total)

•  32 oz. low sodium chicken broth

•  2 cans (15 oz. each) reduced sodium Great Northern Beans (rinsed and drained)

•  1 medium green bell pepper, diced

•  1 (10 oz. can) diced tomatoes with green chilis

•  3 cloves garlic, minced

•  1 small yellow onion

•  1 tsp. dried oregano

•  ¼ tsp. cayenne pepper

•  Fresh lime juice and salt/pepper to taste per serving

 

Directions: Place chicken in a 6 quart (or larger) slow cooker. Add chicken broth, 1.5 cans of white beans, diced green peppers, diced tomatoes with green chilis, garlic, onion and dried seasoning (oregano and cayenne pepper). Cover and cook on low for 4-6 hours or high for 2-4 hours, until chicken is thoroughly cooked. Remove chicken breast, shred and set aside. Using a food processor or blender, puree remaining ½ can of beans and ~ 1 cup of chili. This mixture will then be returned to the crockpot to aid in thickening the consistency. Stir back in the shredded chicken and mix well. Portion into bowls and top with a squeeze of fresh lime juice, as well as, salt and pepper to taste.

 

Recipe Notes: Leftovers should be stored covered in the refrigerator and eaten within 3-4 days. You may consider adding only 2 cups of chicken stock at first, adding more at the end per your consistency preference. Top your finished chili with sliced avocado, plain Greek yogurt (or sour cream), shredded cheese, diced jalapeno or crushed tortilla chips. This recipe can additionally be prepared on the stovetop in a large stockpot.

 

Additional Ingredient Suggestions: Any seasonal vegetables

Substitution Ingredient Suggestions: Turkey, cannellini beans, white kidney beans and vegetable broth

 

Nutrient analysis per 1 serving (1⅓ cups): 340 calories, 37g protein, 3.55g fat, 1.25g monounsaturated fat, 0.93g polyunsaturated fat, 42g carbohydrates, 10g fiber, 233mg sodium, 117mg magnesium

 

This recipe yields about 6 servings at 1⅓ cups per serving and originated from wellplated.com/crockpot-white-chicken-chili.

 

 

Thanksgiving Leftover Stew

Ingredients:
•  3 cups of cooked turkey (shredded)
•  1 tbsp. olive oil
•  1 ½ cups chopped yellow onion
•  4 cups leftover vegetables (I used roasted brussels sprouts and sweet potatoes, as well as, green beans and corn)
•  4 cups low sodium chicken broth
•  1 cup leftover gravy (or more if you prefer, would not recommend more than 2 cups)
•  2 tsp. dried parsley or 2 tablespoons chopped fresh flat leaf parsley
•  Salt and pepper to taste

Directions: Start by heating olive oil in a large stock pot over medium to high heat. Cook onions in oil until softened and starting to brown. Mix in chicken broth and leftover gravy. Bring your mixture to a boil, stirring occasionally. Incorporate leftover vegetables and turkey. Mix well and cook stew until heated thoroughly or for approximately 5 minutes. Add parsley and salt/pepper to taste. This quick and easy dish can be enjoyed for up to 3-4 days and stew leftovers should be stored in a sealed container in the refrigerator.

Additional Ingredient Suggestions: Any seasonal vegetables, beans, brown rice, quinoa and/or whole grain noodles
Substitution Ingredient Suggestions: Vegetable broth, chicken and any seasonal vegetables

Nutrient analysis per 1 serving (1⅓ cups) 285 calories, 33g protein, 7g fat, 3.2g monounsaturated fat, 1.3g polyunsaturated fat, 21g carbohydrates, 4.5g fiber, 24mg sodium, 41.2mg magnesium. **Nutrient analysis may vary depending on leftover vegetables used within recipe.

This recipe yields about 6 servings at 1 ½ cups per serving and originated from eatingwell.com/recipe/275760/leftover-turkey-stew.