These stews and soup recipes are perfect for warming the family up on a chilly night.
Chicken and Sweet Potato Stew
Spring may be right around the corner but there’s still a chill in the air. This comforting dinner will offer a hint of spring’s sweetness, without the need to slave over the stove.
Ingredients:
6 bone-in chicken thighs, skin removed, trimmed of fat
2 pounds sweet potatoes, peeled and cut into spears
1/2 pound white button mushrooms, thinly sliced
6 large shallots, peeled and halved
4 cloves garlic, peeled
1 cup dry white wine
2 teaspoons chopped fresh rosemary, or 1/2 teaspoon dried rosemary, crushed
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 tablespoons white-wine vinegar
Directions:
- Place chicken, sweet potatoes, mushrooms, shallots, garlic, wine, rosemary, salt and pepper in a 6-quart slow cooker; stir to combine.
- Put the lid on and cook on low until the potatoes are tender, about 5 hours.
- Before serving, remove bones from the chicken, if desired, and stir in vinegar.
Nutrition Facts Per Serving:
Serves: 6. Serving size: 1 1/2 cups. Calories: 285. Fat: 6 grams. Saturated fat: 2 grams. Monounsaturated fat: 2 grams. Protein: 17 grams. Carbohydrates: 35 grams. Fiber: 5 grams. Cholesterol: 50 milligrams. Sodium: 519 milligrams.
Source: EatingWell
Chicken Tortilla Soup
Avocado, red bell pepper and tortilla strips not only add some color to this soup, but also delicious flavor!
Ingredients:
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1/2-inch cubes
2 cups frozen whole-kernel corn, thawed
2 cups fat-free, no-salt-added chicken broth
14.5 ounce canned, no-salt-added, diced tomatoes, undrained
1/4 cup finely chopped onion
1 teaspoon sugar
1 teaspoon ancho powder
2 medium garlic cloves, minced
1/4 teaspoon salt
2 6-inch corn tortillas cut into 1/4-inch-wide strips
1 6-inch corn tortilla, torn into pieces
2 to 4 tablespoons snipped, fresh cilantro
1/4 cup finely chopped avocado
1/4 medium red bell pepper, cut into matchstick-size strips
Directions:
- In a 3- to 4 1/2-quart round or oval slow cooker, stir together the chicken, corn, broth, tomatoes with liquid, onion, sugar, ancho powder, garlic, and salt. Cook, covered, on low for 6 to 8 hours or on high for 3 to 4 hours.
- Meanwhile, preheat the oven to 350°F.
- Arrange the tortilla strips in a single layer on a baking sheet. Bake for 8 to 10 minutes, or until crisp. Transfer the baking sheet to a cooling rack. Let the strips stand for about 15 minutes, or until cool. Transfer to an airtight container and set aside.
- When the soup is ready, transfer 1 cup to a food processor or blender. Stir in the tortilla pieces. Let the mixture stand for 1 minute so the tortilla pieces soften. Process until smooth. Stir the mixture into the soup. Stir in the cilantro.
- Ladle the soup into bowls. Sprinkle with the avocado, bell pepper, and reserved baked tortilla strips.
Nutrition Facts Per Serving:
Serving size: 1 1/2 cups. Calories: 292. Fat: 5.5 grams. Saturated fat: 1 gram. Monounsaturated fat: 2 grams. Polyunsaturated fat: 1 gram. Protein: 30 grams. Carbohydrates: 33 grams. Fiber: 5 grams. Cholesterol: 73 milligrams. Sodium: 350 milligrams.
Source: American Heart Association
Tex-Mex Beef Stew
Get a tasty beef stew without the high levels of sodium.
Ingredients:
1 pound top sirloin steak, all visible fat discarded, cut into 1-inch pieces
12 ounces red potatoes, cut into bite-size pieces
1 large green bell pepper, cut into bite-size pieces
2 medium onions, quartered
1/3 cup water
1 1/2 tablespoons steak sauce
2 teaspoons very-low-sodium beef bouillon granules
2 teaspoons chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/2 teaspoon salt
2 tablespoons low-sodium ketchup
1/4 teaspoon ground cumin
Directions:
- In a slow cooker, combine the steak, potatoes, bell peppers, onions, water, steak sauce, bouillon granules, chili powder, sugar, first 1/4 teaspoon cumin, and salt.
- Cook on high for 4 hours or on low for 8 hours.
- Just before serving, stir in the ketchup and the remaining 1/4 teaspoon ground cumin.
Nutrition Facts Per Serving:
Serving size: 1 1/4 cups. Calories: 270. Fat: 5.5 grams. Saturated fat: 2 grams. Monounsaturated fat: 2 grams. Polyunsaturated fat: .5 grams. Protein: 28 grams. Carbohydrates: 30 grams. Fiber: 5 grams. Cholesterol: 69 milligrams. Sodium: 411 milligrams.
Source: American Heart Association
Slow-Cooker Split Pea Soup
There’s a reason it’s a classic. This soup pairs mild split peas and rich ham for a delicious and easy dinner.
Ingredients:
7 cups water
1 package (16 ounces) dried split peas (2 1/4 cups), sorted and rinsed
1 teaspoon salt
1/4 teaspoon pepper
3 medium carrots, cut into 1/4-inch slices (1 1/2 cups)
2 medium stalks celery, finely chopped (1 cup)
1 medium onion, chopped (1/2 cup)
1 ham bone, 2 pounds ham shanks or 2 pounds smoked pork hocks
Directions:
- Mix all ingredients except ham in 4- to 5-quart slow cooker. Add ham.
- Cover and cook on low heat setting 8 to 10 hours or until peas are tender.
- Remove ham from cooker; place on cutting board. Pull meat from bones, using 2 forks; discard bones and skin. Stir ham into soup. Stir well before serving.
Nutrition Facts Per Serving:
Calories: 300. Fat: 6 grams. Saturated fat: 2 grams. Protein: 28 grams. Carbohydrates: 33 grams. Fiber: 16 grams. Cholesterol: 45 milligrams. Sodium: 360 milligrams.
Source: Betty Crocker
Are you sitting down as a family to eat tonight? See how the tradition can help your children’s health.
