Life is not a journey to the grave with the intention of arriving safely in a pretty and well-preserved body,
but rather to skid in broadside, totally worn out & proclaiming “Wow, What a Ride!”

Wednesday, November 30, 2016

meal ideas ~ winter + stew = ahhhh

Winter + Stews = ahhhhh... no more needs to be said.

Spanish Chicken Stew
Bubbling over with flavor, this stew can be made with ingredients commonly on hand.

1 1/4 pounds skinless, boneless chicken thighs, cut into 1-1/2-inch pieces
12 ounces red-skinned potatoes, cut into 1/2-inch wedges
1 medium onion, thinly sliced
1 teaspoon bottled minced garlic (2 cloves)
1/2 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1 14 1/2 - ounce can no-salt-added diced tomatoes, undrained
1 cup reduced-sodium chicken broth
1 medium red sweet pepper, cut into 1/4-inch strips
1/3 cup small pimiento-stuffed olives, cut up
Bread Sticks (optional)

In 3-1/2- or 4-quart slow cooker, combine chicken, potato, onion, garlic, thyme, salt, and black pepper. Add tomatoes and broth.

 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours.

 If using low-heat setting, turn to high-heat setting. Stir in sweet pepper and olives. Cover and cook for 30 minutes more. Serve with bread sticks, if desired. Makes 4 servings.

Nutrition Facts Per Serving: 297 cal., 8 g total fat (2 g sat. fat), 113 mg chol., 616 mg sodium, 24 g carb. (4 g fiber, 7 g sugars), 32 g pro. Diabetic ExchangesVegetables (d.e): 1; Starch (d.e): 1; Lean Meat (d.e): 3.5

Hearty Pork-Beer Stew
A sweet-and-spicy mustard sauce makes this low-fat soup extra special.

1 pound boneless pork shoulder
Nonstick cooking spray
2 large sweet potatoes, peeled and cut into 1-inch cubes
3 medium parsnips, peeled and cut into 3/4-inch slices
2 small green apples, cut into wedges
1 medium onion, cut into thin wedges
3 cups vegetable broth
1 tablespoon packed brown sugar
1 tablespoon Dijon-style mustard
1 1/2 teaspoons dried thyme, crushed
1 teaspoon bottled minced garlic (2 cloves)
1/2 teaspoon crushed red pepper
1 12 - ounce can beer or 1-1/2 cups vegetable broth
4 large roma tomatoes, cut up

 Trim fat from meat. Cut meat into 3/4-inch pieces. Lightly coat large skillet with cooking spray; heat over medium-high heat. Add meat; cook and stir until meat is brown. Set aside.

 In a 5- to 6-quart slow cooker, combine sweet potato, parsnip, apple, onion. Add meat. Whisk together broth, brown sugar, mustard, thyme, garlic and crushed red pepper. Pour over meat along with the beer.

 Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3-1/2 to 4 hours. Stir in tomato. Makes 8 servings.

Nutrition Facts Per Serving: 209 cal., 4 g total fat (1 g sat. fat), 37 mg chol., 471 mg sodium, 27 g carb. (5 g fiber, 12 g sugars), 14 g pro. Diabetic Exchanges Starch (d.e): 1; Other Carb (d.e): 0.5; Lean Meat (d.e): 1.5; Vegetables (d.e): 1

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