Sunday, June 22, 2008

Healthy and Low-Cost Meals

I am very interested in finding meals that use a lot of antioxidant ingredients and if they are inexpensive to fix, then they are truly keepers. These two recipes have those qualities and they actually taste great!

Caribbean Chicken Stew

Colorful veggies and spices combine to deliver a hefty dose of health-protecting antioxidants, fiber and exotic Caribbean tastes.

2 Tbs. canola oil
1 large yellow onion, chopped
1 large green pepper, chopped
3 garlic cloves, crushed
2 tsps. cinnamon
1 tsp. each, allspice and nutmeg
1/2 tsp. cayenne pepper, or to taste
Salt to taste
1 bay leaf
1 16-ounce can diced tomatoes, no salt added
2 cups 99% fat-free, low-sodium chicken broth
1 1/2 pounds boneless, skinless chicken breasts/thighs, boiled or poached, pulled into strips
1 1/2 cups winter squash, cubed (or substitute thick zucchini slices)
1 15.5-ounce can black beans, undrained
4 limes, each cut into quarters
Optional: cooked brown rice

In a large pot, heat oil. Add onion, green pepper, garlic; sauté 3 minutes. Add spices; sauté 3 minutes. Add tomatoes, broth, chicken, squash and beans. Simmer, covered, 20 to 25 minutes, stirring occasionally. Remove bay leaf. Serve over optional brown rice with juice from lime wedges.

Per serving: 221 calories, 18g carbohydrates, 23g protein, 6g fat (1g saturated), 60mg cholesterol, 6g fiber, 274mg sodium

Moroccan Sweet Potato Stew

This is a very healthy and filling recipe with great flavor. We have made this several times. However, we like to add shredded chicken, though it is good as written.

2 teaspoons olive oil
1 medium yellow onion, chopped
3 cloves garlic, crushed with press
1 1/2 teaspoons curry powder
1 1/2 teaspoons ground cumin
1/4 teaspoon ground allspice
1 can (14 1/2 ounces) diced tomatoes
1 can (14 to 14 1/2 ounces) reduced-sodium chicken broth (1 3/4 cups)
1 cup no-salt-added garbanzo beans (chickpeas), rinsed and drained
1 large sweet potato (about 16 ounces), peeled and cut into 3/4-inch chunks
2 small zucchini (about 6 ounces each), cut into 3/4-inch chunks
1 cup whole-grain couscous

1. In nonstick 12-inch skillet, heat oil over medium heat. Add onion and cook 8 to 10 minutes or until tender and lightly browned, stirring occasionally. Stir in garlic, curry powder, cumin, and allspice; cook 30 seconds.
2. Add tomatoes, broth, beans, and sweet potato; cover and heat to boiling over medium-high heat. Reduce heat to medium; cover and cook 10 minutes. Stir in zucchini and cook, covered, 10 minutes or until vegetables are tender.
3. Meanwhile, prepare couscous as label directs.
4. Stir mint into stew. Serve stew with couscous.

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