With the changing of the Aspens, my taste buds tell me that fall has finally arrived. My absolute favorite foods during fall and winter are soups and stews. Here are two of my first to make with the cooling of the weather and darkening of the skies.
Spicy Pork Tenderloin Green Chili
Take this chili to a cook-off and you'll surely win for most unique. Succulent pork, spicy Anaheim chiles, and sweet tomatillos make every bite delish. Plus, you'll get 82 percent of your daily vitamin C, 10 grams of fiber, and 32 grams of protein in each serving.
2 tablespoons canola oil
1 1/2 pounds pork tenderloin, trimmed of fat and cut into 3/4-inch pieces
3 cups chopped onions (3 large)
3 tablespoons bottled minced garlic
1 pound fresh tomatillos, peeled and diced
1 tablespoon ground cumin
2 teaspoons dried oregano, crushed
3 cups reduced-sodium chicken broth
1 cup water
1 15 - ounce can no-salt-added navy beans, rinsed and drained
1 tablespoon lime juice
2 tablespoons snipped fresh cilantro
Preheat oven to 400 degrees F. Arrange chili peppers on a baking sheet. Roast for 25 to 30 minutes or until skins are dark, turning once halfway through roasting. Place chili peppers in a bowl; cover with plastic wrap and let stand for 10 minutes. Carefully remove skins and seeds; chop chili peppers. Set aside.
In a 5- to 6-quart Dutch oven, heat oil over medium-high heat. Add pork; cook until brown. Add onions and garlic; cook about 5 minutes more or just until onions are tender, stirring occasionally. Add tomatillos, cumin, and oregano; cook for 3 minutes more, stirring occasionally.
Stir in broth and the water. Bring to boiling; reduce heat. Simmer, uncovered, for 15 minutes, stirring occasionally. Stir in beans, lime juice, and chopped chili peppers. Simmer for 5 minutes more. Sprinkle with cilantro. Makes 6 servings (1-1/2 cups each)
Nutrition Facts Per Serving: 304 cal., 8 g total fat (1 g sat. fat), 74 mg chol., 364 mg sodium, 26 g carb. (10 g fiber, 8 g sugars), 32 g pro. Diabetic Exchanges Lean Meat (d.e): 3.5; Vegetables (d.e): 1.5; Starch (d.e): 1.5
San Francisco Seafood Stew
Use your spoon or one of the shells to loosen and scoop the meat from each mussel along with some of the flavorful broth. Serve as an appetizer or make it the main attraction at your next dinner party.
8 ounces fresh or frozen shrimp
1 cup finely chopped leeks
1 medium fennel bulb, trimmed, cored, and chopped (1 cup)
1/2 cup chopped celery (1 stalk)
1/2 cup chopped carrot (1 medium)
2 tablespoons bottled minced garlic
1 tablespoon olive oil
1 tablespoon tomato paste
2 teaspoons dried Italian seasoning, crushed
1/4 cup dry white wine or reduced-sodium chicken broth
1 28 - ounce can no-salt-added diced tomatoes, undrained
1 14 - ounce can reduced-sodium chicken broth
1 1/2 cups water
1/2 cup clam juice
1 pound mussels, soaked, scrubbed, and beards removed*
1/2 cup snipped fresh Italian (flat-leaf) parsley
Thaw fish and shrimp, if frozen. Rinse fish and shrimp; pat dry with paper towels. Cut fish into 1-inch pieces. Peel and devein shrimp; halve shrimp lengthwise. Set fish and shrimp aside.
In an 8-quart Dutch oven, cook leeks, fennel, celery, carrot, and garlic in hot oil about 5 minutes or until vegetables are tender. Stir in tomato paste and Italian seasoning; cook for 1 minute. Carefully add wine.
Cook and stir until wine is nearly evaporated.
Stir in tomatoes, broth, the water, and clam juice. Bring to boiling; reduce heat to medium-low. Simmer, uncovered, for 10 minutes.
Add mussels and fish. Cover and cook about 5 minutes or until mussels open. Discard any unopened mussels. Add shrimp; cook for 1 to 2 minutes more or until shrimp are opaque. Stir in half of the parsley. Ladle into shallow soup bowls. Sprinkle with the remaining parsley. Makes 6 servings (2 cups each)
Nutrition Facts Per Serving: 214 cal., 5 g total fat (1 g sat. fat), 90 mg chol., 588 mg sodium, 17 g carb. (4 g fiber, 6 g sugars), 26 g pro. Diabetic Exchanges Starch (d.e): 0.5; Vegetables (d.e): 1.5; Lean Meat (d.e): 3