Professional Documents
Culture Documents
Chili, Soup
& Stew
Recipes
Swedish Yellow Split Pea Soup
with Ham.......................................................................2
Slow-Cooker Stout & Chicken Stew...................2
Potato-Leek Bisque....................................................3
Spinach & Goat Cheese Bisque............................4
Smoky Black Bean Soup.......................................... 5
Creamy Hungarian Mushroom Soup................ 5
Vegetable Lovers Chicken Soup.........................6
Beef & Bean Chile Verde.........................................6
Half-Hour Chili .......................................................... 7
Quick French Onion Soup........................................ 7
Root Vegetable Stew with
Herbed Dumplings....................................................8
Salmon Chowder .......................................................9
TM
Slow-Cooker Stout
& Chicken Stew
Makes: 8 servings, about 11/3 cups each
Active time: 45 minutes
Slow-cooker time: 4-8 hours
To prep ahead: Trim chicken, chop bacon;
prep onion and garlic; defrost peas.
Refrigerate in separate containers.
Equipment: 5- to 6-quart slow cooker
Potato-Leek Bisque
Makes: 8 servings, about 1 cup each
Active time: 50 minutes
Total: 50 minutes
To make ahead: Cover and refrigerate the
bisque and the crouton topping for up to 3
days.
Add onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions begin to
brown, about 5 minutes. Reduce the heat to
low, add 2 tablespoons water and thyme and
cover. Cook, stirring frequently until the pan
cools down, and then occasionally, always
covering the pan again, until the onions are
greatly reduced and have a deep caramel
color, 25 to 30 minutes.
2. Meanwhile, combine the remaining 2 cups
water and 1/4 teaspoon salt in a large soup
pot or Dutch oven; add potato. Bring to a
boil. Reduce heat to maintain a simmer and
cook until very soft, 12 to 15 minutes.
3. When the onions are caramelized, stir
sherry (or Marsala) into them; add them to
the pot along with broth. Return to a simmer.
Stir in spinach, cayenne and nutmeg; cover
and cook, stirring once, until the spinach is
tender but still bright green, about 5 minutes.
4. Remove from the heat, stir in goat cheese,
butter and 1 tablespoon lemon juice; allow
the butter and cheese to melt. Puree the
soup in the pot with an immersion blender
until perfectly smooth or in a regular blender
in batches (return it to the pot). Taste and add
more salt and/or lemon juice, if desired.
Serve garnished with a large soup crouton
and crumbled goat cheese, if desired.
Per serving: 147 calories; 7 g fat (3 g sat, 3 g
mono); 11 mg cholesterol; 17 g carbohydrate;
0 g added sugars; 5 g protein; 4 g fiber; 447
mg sodium; 514 mg potassium.
Nutrition bonus: Vitamin A (128% daily
value), Vitamin C (30% dv), Folate (24% dv),
Iron & Magnesium (16% dv).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 1 fat
A little fresh goat cheese and a touch of butter are just enough to make this spinach soup
silk y, creamy and a little nuttybut not
enough to overdo it. We use dark green spinach for this soup because of the lovely color
it produces, though you could use red-veined
spinach and have just as good a flavor.
(Recipe by Anna Thomas for EatingWell.)
Creamy Hungarian
Mushroom Soup
Makes: 6 servings, about 11/2 cups each
Active time: 45 minutes Total: 45 minutes
To make ahead: Cover and refrigerate for
up to 2 days; reheat over low.
This will probably be the most hauntingly delicious black bean soup youve ever tasted.
The coffee adds a slightly toasty, woodsy
background note. The optional ham hock
adds smoky, salty ham flavor. (Recipe by
Joyce Hendley for EatingWell.)
high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes.
Transfer to a plate.
2. Add zucchini, shallot, Italian seasoning
and salt and cook, stirring often, until the
vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or
other tiny pasta); increase heat to high and
bring to a boil, stirring occasionally. Reduce
heat to a simmer and cook until the pasta is
tender, about 8 minutes, or according to
package directions. Stir in spinach, the
cooked chicken and any accumulated juices
from the chicken; cook, stirring, until the
chicken is heated through, about 2 minutes.
Per serving: 261 calories; 8 g fat (1 g sat, 5 g
mono); 72 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 31 g protein; 2 g
fiber; 355 mg sodium; 483 mg potassium.
Nutrition bonus: Vitamin A (70% daily value),
Vitamin C (45% dv), Folate (22% dv).
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 31/2 very lean meat,
1/2 fat
Half-Hour Chili
Makes: 6 servings, about 11/3 cups each
Active time: 15 minutes
Total: 30 minutes
Bring the allium familyonions, leeks, garlictogether in this simpler and heartier
version of French onion soup. If youve
always found the traditional melted cheese
topping too intimidating to try at home, youll
find this ver sion user-friendly; just top
toasted bread with cheese and pour the
soup over to melt it. Including chickpeas
makes it filling enough for a main course.
This root vegetable stew is flecked with sausage and topped with whole-wheat herbed
dumplings. Turn up the heat by using hot Italian sausage or make it crowd-pleasing with
sweet sausage. If you find beets or turnips
with their greens still attached, the greens of
one bunch should yield just enough for this
dish. Otherwise use whatever dark leafy
greens look fresh at the market.
Stew
4 teaspoons extra-virgin olive oil,
divided
8 ounces Italian sausage links,
hot or sweet
2 pounds assorted root vegetables,
peeled (see Tip) and diced
1 large onion, diced
4 cloves garlic, minced
1 tablespoon chopped fresh sage
or rosemary
4 cups reduced-sodium chicken broth
3 cups chopped dark, leafy greens,
such as beet, turnip or kale
Dumplings
11/4 cups whole-wheat pastry flour
1/2 cup cake flour
1 tablespoon chopped fresh sage
or rosemary
1 tablespoon baking powder
1/4 teaspoon salt
1 large egg, lightly beaten
1/2 cup low-fat milk
1. To prepare stew: Heat 2 teaspoons oil in a
medium skillet over medium heat. Add sausages and cook until browned on all sides, 5
to 6 minutes. Transfer to a clean cutting
board. Let cool slightly and cut into 1-inch
pieces.
Tip: Beets, carrots and parsnips are easily peeled with a vegetable peeler, but for
tougher-skinned roots like celeriac, rutabaga and turnips, removing the peel with
a knife can be easier. Cut off one end of
the root to create a flat surface to keep
it steady on the cutting board. Follow the
contour of the vegetable with your knife.
If you use a vegetable peeler on the
tougher roots, peel around each vegetable at least three times to ensure all the
fibrous skin has been removed.
Salmon Chowder
Makes: 6 servings, about 11/2 cups each
Active time: 30 minutes
Total: 30 minutes
Tips:
10
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