substantial soups and stews
Homemade Chicken Broth
Makes 11 Servings
1 (4½-pound) chicken, skinned, giblets discarded
12 cups water
4 carrots, cut into 2-inch pieces
2 onions, cut into eighths
2 celery stalks, cut into 2-inch pieces
2 garlic cloves, minced
Handful fresh parsley sprigs
10 whole black peppercorns
4 whole cloves
3 bay leaves
1 teaspoon salt
1. Bring the chicken, water, carrots, onions, celery, garlic, parsley, peppercorns, cloves, bay leaves, and salt to a boil in a large soup pot. Reduce the heat and simmer, covered, until the chicken is very tender and cooked through, about 2 hours.
2. Lift the chicken from the broth and set aside until cool enough to handle. Pull the chicken meat from the bones, then tear or cut it into bite-size pieces.
3. Strain the broth through a large strainer (or a colander lined with cheesecloth) into a large bowl or pot. Discard the vegetables and spices and bay leaves in the strainer.
4. Cool the broth quickly, then cover and refrigerate until chilled, for at least 4 hours or overnight. Remove any fat from surface of broth, then pack and refrigerate or freeze the broth.
PER SERVING (1 cup): 32 Cal, 0 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 270 mg Sod, 4 g Carb, 0 g Fib, 3 g Prot, 12 mg Calc.
PointsPlus value: 1.
COOK’S TIP
You’ll get about 11 cups broth and 5 cups cooked chicken from this recipe. Pack the broth in 2-cup containers, and refrigerate for up to 3 days or freeze for up to 3 months. Wrap the chicken and refrigerate for up to 3 days or freeze for up to 4 months. Use the broth and chicken in any of our recipes that call for broth or cooked chicken.
Old-Fashioned Chicken Noodle Soup
Makes 6 Servings
1 (3-pound) chicken, cut into 8 pieces and skinned, giblets discarded
7 cups water
6 carrots, cut into 1-inch pieces
3 celery stalks, cut into 1-inch pieces
2 onions, cut into eighths
2 bay leaves
2 teaspoons salt
½ teaspoon coarsely ground black pepper
2 cups broad egg noodles
1 large tomato, chopped
2 teaspoons dried thyme, crumbled
¼ cup chopped fresh flat-leaf parsley
1. Bring the chicken, water, carrots, celery, onions, bay leaves, salt, and pepper to a boil in a large soup pot. Reduce the heat and simmer, covered, until the chicken is tender and cooked through, about 45 minutes.
2. Lift the chicken from the soup and set aside until cool enough to handle. Pull the chicken meat from the bones, then tear or cut it into bite-size pieces.
3. Discard the bay leaves. Add the noodles and return the soup to a boil. Reduce the heat and simmer, uncovered, until the noodles are tender, about 5 minutes. Add the tomato and thyme; simmer 5 minutes longer. Add the parsley and return 2 cups of the chicken to the soup; heat through, about 3 minutes.
PER SERVING (2 cups): 175 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 672 mg Sod, 21 g Carb, 4 g Fib, 15 g Prot, 58 mg Calc.
PointsPlus value: 4.
COOK’S TIP
When a little TLC is needed, this homey soup fits the bill. You’ll get about 4 cups of cooked chicken from the recipe, but you only need 2 cups for this soup. Use the remaining chicken to make one of the tempting chicken salads in this book.
Paella Soup
Makes 4 Servings
1 tablespoon extra-virgin olive oil
1 large red onion, chopped
1 red bell pepper, chopped
3 garlic cloves, minced
6 cups reduced-sodium chicken broth
1 (14½-ounce) can diced tomatoes
½ cup long-grain white rice
½ pound skinless boneless chicken breast, cut into 2 × ¼-inch strips
½ pound large shrimp, peeled and deveined
1 cup frozen peas
1 teaspoon dried oregano
½ teaspoon saffron threads, lightly crushed
⅛ teaspoon black pepper
1 ounce chorizo or other hard cured or fully cooked sausage, cut into very thin slices
¼ cup chopped fresh flat-leaf parsley
1. Heat the oil in a nonstick soup pot or large Dutch oven over medium-high heat. Add the onion, bell pepper, and garlic; cook, stirring occasionally, until softened, about 8 minutes. Add the broth, tomatoes, and rice; bring to a boil, stirring once or twice. Reduce the heat and simmer, partially covered, until the rice is tender, about 20 minutes.
2. Add the chicken, shrimp, peas, oregano, saffron, and black pepper to the pot; bring to a boil. Reduce the heat and simmer, uncovered, until the chicken is just cooked through and the shrimp are just opaque in the center, about 4 minutes. Stir in the chorizo and parsley; return to a boil. Reduce the heat and simmer about 3 minutes.
PER SERVING (2½ cups): 379 Cal, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 122 g Chol, 590 mg Sod, 38 g Carb, 4 g Fib, 34 g Prot, 85 mg Calc.
PointsPlus value: 9.
COOK’S TIP
We’ve used all the flavorful ingredients found in a traditional Spanish paella to make this delicious and hearty soup, including tomatoes, rice, chicken, shrimp, chorizo, and saffron. For some added freshness, sprinkle the soup with chopped fresh cilantro.
Paella Soup
Asian Chicken and Noodle Bowl
Makes 4 Servings
6 cups reduced-sodium chicken broth
¾ pound skinless boneless chicken breast, cut into 2 × ¼-inch strips
1 (6¾-ounce) package rice stick noodles
¼ pound fresh snow peas, trimmed and sliced diagonally in half
¼ pound fresh shiitake mushrooms, stems discarded, caps sliced
½ cup sliced radishes
2 tablespoons rice wine vinegar
1 tablespoon reduced-sodium soy sauce
2 teaspoons dark (Asian) sesame oil
1 teaspoon minced peeled fresh ginger
1 garlic clove, minced
½ cup fresh bean sprouts
3 scallions (white and light green portion only), thinly sliced
1. Bring the broth to a boil in a Dutch oven. Add the chicken, noodles, snow peas, mushrooms, radishes, vinegar, soy sauce, oil, ginger, and garlic; return to a boil. Reduce the heat and simmer, stirring occasionally, until the chicken and noodles are cooked through, about 5 minutes.
2. Add the bean sprouts; return to a boil. Reduce the heat and simmer, about 1 minute. Serve the soup sprinkled with the scallions.
PER SERVING (generous 1½ cups): 400 Cal, 8 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 51 mg Chol, 942 mg Sod, 48 g Carb, 3 g Fib, 31 g Prot, 62 mg Calc.
PointsPlus value: 10.
COOK’S TIP
If “dinner in a flash” sounds good to you, you must try this recipe. You can prepare the chicken and vegetables in the time it takes to bring the broth to a boil. Add them to the soup along with a few other ingredients, cook for 6 minutes, and you’re done. Look for rice stick noodles in Asian markets and supermarkets, but you can use capellini or thin spaghetti instead.
Asian Chicken and Noodle Bowl
Safely Storing Soups and Stews
With a variety of soups and stews in your freezer, you can have lunch or dinner on the table in record time. Soups and stews can be stored in the refrigerator or freezer. Use a refrigerator thermometer to check that your refrigerator is set at 40°F or below. Use a freezer thermometer to check that your freezer is set at 0°F or below. At this temperature, bacteria, yeasts, and molds that may be present in food are inactivated. Freezer burn, which sometimes appears on the surface of frozen food as grayish-brown areas, does not make food unsafe to eat. It is caused by air coming in contact with the surface of the food. Cut freezer-burned portions away, keeping in mind that heavily freezer-burned foods should be thrown away.
STORAGE
Soups and stews can be refrigerated up to 4 days or frozen up to 4 months.
Cool It
Place the pot of soup or stew in a sink filled with ice water and let it stand, adding more ice if needed and stirring to quickly cool it until tepid. Or ladle the hot soup or stew into small (one-meal size) freezer-safe containers and let cool on the counter for about 30 minutes or until tepid.
Pack It
Ladle the cooled soup or stew into small freezer-safe containers, leaving ½ inch of headspace to allow for expansion. Label and date the containers. Or ladle the cooled soup or stew into 1-quart zip-close plastic freezer bags. Squeeze out the air and seal the bags, then label and date. Place the bags flat on a rimmed baking sheet and freeze until hard, then stack in the freezer—a great space saver.
And Remember
Soups and stews that contain potatoes, pasta, or cream do not freeze well, as freezing turns pasta and potatoes grainy and mushy and can curdle cream.
FOUR WAYS TO THAW AND REHEAT
On the Stovetop
Place the frozen soup or stew in a saucepan and set over low heat; cook, covered, stirring frequently, until thawed. Bring to a rolling boil.
In the Refrigerator
Thaw soups and stews overnight in the refrigerator.
In the Sink
Place a container of soup or stew in a sink half-filled with cold water and let stand, changing the water every 30 minutes, until thawed.
In the Microwave
Transfer the frozen soup or stew to a microwavable bowl and thaw according to the manufacturer’s instructions.
For more information on the safe freezing and thawing of food, go to the USDA Web site and check out their Safe Food Handling section.
Mexicali Chicken Soup with Lime
Makes 4 Servings
1 pound skinless boneless chicken breast, cut into ½-inch pieces
2 onions, chopped
2 carrots, chopped
2 garlic cloves, minced
1 serrano pepper, seeded and minced
4½ cups reduced-sodium chicken broth
2 plum tomatoes, seeded and chopped
½ medium ripe Hass avocado, halved, pitted, peeled, and diced
3 tablespoons lime juice
3 tablespoons chopped fresh cilantro
¼ teaspoon salt
⅛ teaspoon black pepper
1. Spray a nonstick Dutch oven with canola nonstick spray and set over medium-high heat. Add the chicken and cook, stirring occasionally, until browned, about 4 minutes. Transfer the chicken to a plate.
2. Add the onions, carrots, garlic, and chile pepper to the saucepan. Cook, stirring occasionally, until lightly browned, 5–6 minutes. Add the broth and bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 20 minutes. Return the chicken to the saucepan and simmer until cooked through, about 8 minutes.
3. Stir in the tomatoes, avocado, lime juice, cilantro, salt, and pepper; cook, stirring occasionally, until heated through, about 1 minute.
PER SERVING (1¾ cups): 244 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 67 mg Chol, 924 mg Sod, 17 g Carb, 5 g Fib, 31 g Prot, 44 mg Calc.
PointsPlus value: 6.
COOK’S TIP
Serve this soup with toasted tortilla wedges for even more satisfaction. Preheat the broiler. Stack 4 (6-inch) corn tortillas and cut in quarters. Arrange the wedges on a baking sheet and broil, 5 inches from the heat until golden, about 45 seconds on each side. Four tortilla wedges per serving will increase the PointsPlus value by 1.
Caramelized Onion and Chicken Soup au Gratin
Makes 4 Servings
1 teaspoon unsalted butter
1 teaspoon canola oil
3 Vidalia onions, halved lengthwise, then thinly sliced crosswise
6 cups reduced-sodium chicken broth
¼ cup dry white wine
1 teaspoon chopped fresh thyme, or ¼ teaspoon dried
⅛ teaspoon black pepper
1½ cups chopped cooked chicken breast
½ (10-ounce) French baguette, cut into 16 rounds
½ cup shredded Comté, Gruyère, or Jarlsberg cheese
1. Melt the butter and oil in a nonstick Dutch oven over medium-high heat. Add the onions and cook, stirring occasionally, until translucent, about 8 minutes. Reduce the heat to medium-low and cook, stirring occasionally, until golden brown and well softened, about 12 minutes.
2. Add the broth, wine, thyme, and pepper; bring to a boil. Reduce the heat and simmer, uncovered, about 25 minutes. Add the chicken and simmer until heated through, about 2 minutes.
3. Preheat the broiler. Place the bread rounds on a baking sheet and broil 5 inches from the heat until toasted, about 2 minutes on each side.
4. Place 4 bread rounds in each of 4 ovenproof soup bowls. Add the soup (a generous 2 cups in each bowl) and sprinkle evenly with the cheese.
5. Place the bowls on the baking sheet and broil 5 inches from the heat until the cheese melts and is golden brown, about 3 minutes.
PER SERVING (1 bowl): 413 Cal, 11 g Total Fat, 5 g Sat Fat, 0 g Trans Fat, 62 mg Chol, 449 mg Sod, 44 g Carb, 3 g Fib, 34 g Prot, 225 mg Calc.
PointsPlus value: 11.
COOK’S TIP
Though much like a classic French onion soup, ours is made heartier with the addition of chicken. Comté cheese, from the Gruyère family, is the perfect finishing touch for the soup. If you don’t have ovenproof soup bowls, use small casserole dishes instead.
Caramelized Onion and Chicken Soup au Gratin
Mulligatawny Soup
Makes 4 Servings
2 teaspoons canola oil
1 onion, chopped
3 garlic cloves, minced
2 teaspoons curry powder
5 cups reduced-sodium chicken broth
2 Yukon Gold potatoes, peeled and diced (about 1½ cups)
2 carrots, diced (about 1 cup)
2 cups small cauliflower florets
¾ pound skinless boneless chicken thighs, cut into ½-inch chunks
¼ cup chopped fresh cilantro or flat-leaf parsley
1 teaspoon garam masala
¼ teaspoon salt
¼ cup plain fat-free yogurt
1. Heat the oil in a Dutch oven over medium heat. Add the onion and garlic; cook, stirring occasionally, until golden, 7–10 minutes. Add the curry powder and cook, stirring constantly, until fragrant, about 1 minute.
2. Stir in the broth, potatoes, carrots, and cauliflower; bring to a boil. Reduce the heat and simmer, uncovered, until the vegetables are tender, about 15 minutes.
3. Add the chicken, cilantro, garam masala, and salt; return to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, about 5 minutes. Serve with the yogurt.
PER SERVING (scant 2 cups soup with 1 tablespoon yogurt): 309 Cal, 11 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 53 mg Chol, 835 mg Sod, 24 g Carb, 4 g Fib, 28 g Prot, 88 mg Calc.
PointsPlus value: 8.
COOK’S TIP
Heavy cream is often stirred into mulligatawny, but plain yogurt makes a healthy—and flavorful—alternative.
Matzo Ball Soup
Makes 6 Servings
½ cup matzo meal
¼ teaspoon salt
⅛ teaspoon black pepper
2 large eggs, lightly beaten
⅓ cup seltzer water or water
2 teaspoons canola oil
6 cups Homemade Chicken Broth or canned reduced-sodium chicken broth
2 carrots, very thinly sliced
1 shallot, finely chopped
1 cup fresh or frozen peas, thawed
1½ cups shredded cooked chicken breast
2 tablespoons chopped fresh flat-leaf parsley
1. To make the matzo balls, combine the matzo meal, salt, and pepper in a medium bowl. Combine the eggs, seltzer water, and oil in a small bowl. Add the egg mixture to the matzo meal mixture and stir until just blended. Cover and refrigerate for about 20 minutes.
2. Bring the broth, carrots, and shallot to a boil in a Dutch oven or large pot. Reduce the heat and simmer, covered, until the carrots are partially tender, about 5 minutes.
3. With wet hands, shape the matzo mixture into 12 balls. Carefully drop the balls, one at a time, into the simmering soup. Simmer, covered, until the matzo balls are cooked through and tender, 20–30 minutes, stirring in the peas during the last 5 minutes. Stir in the chicken and simmer until heated through, about 2 minutes. Stir in the parsley just before serving.
PER SERVING (1 cup soup with 2 matzo balls): 207 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 99 mg Chol, 654 mg Sod, 16 g Carb, 2 g Fib, 20 g Prot, 40 mg Calc.
PointsPlus value: 5.
COOK’S TIP
Matzo ball soup is a favorite first course at Passover. For this special occasion—if you have the time—we highly recommend making our Homemade Chicken Broth. To lend the soup a bit of additional color, add 1 or 2 cooked sliced carrots just before serving.
Tuxedo Meatball Soup with Escarole
Makes 6 Servings
2 teaspoons extra-virgin olive oil
1 large onion, chopped
3 garlic cloves, minced
5 cups reduced-sodium chicken broth
1 (28-ounce) can peeled tomatoes, broken up
1 cup small egg bow ties or small elbow macaroni
1 pound ground skinless chicken breast
⅓ cup seasoned dry bread crumbs
1 large egg, lightly beaten
¼ teaspoon salt
¼ teaspoon black pepper
1 small bunch escarole, cleaned and chopped (about 8 cups)
¼ cup coarsely chopped fresh basil
6 tablespoons shredded Parmesan cheese
1. Heat the oil in a nonstick Dutch oven over medium heat. Add the onion and garlic; cook, stirring frequently, until softened, about 5 minutes. Transfer half of the onion mixture to a medium bowl; set aside.
2. Add the broth, tomatoes, and pasta to the remaining onion mixture in the Dutch oven; bring to a boil. Reduce the heat and simmer, uncovered, about 2 minutes.
3. Meanwhile, add the chicken, bread crumbs, egg, salt, and pepper to the onion mixture in the bowl; mix well. Shape into 24 meatballs.
4. Add the meatballs to the simmering mixture in the Dutch oven; return to a boil, stirring occasionally. Reduce the heat and simmer, partially covered, until the meatballs and pasta are cooked through, about 10 minutes. Gently stir in the escarole and basil; return to a simmer and cook, partially covered, about 3 minutes. Serve with the cheese.
PER SERVING (1½ cups soup with 1 tablespoon cheese): 329 Cal, 9 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 86 mg Chol, 920 mg Sod, 32 g Carb, 4 g Fib, 30 g Prot, 191 mg Calc.
PointsPlus value: 8.
COOK’S TIP
Adding small bow-tie pasta to this everyday soup is an easy way to make it a bit special. Lots of tender meatballs, dark leafy escarole, and fresh basil add great color, texture, and flavor to this comforting Italian favorite.
Tuxedo Meatball Soup with Escarole
Chicken and Barley Soup
Makes 6 Servings
1 red onion, thinly sliced
1 garlic clove, minced
¾ pound (2 small) sweet potatoes, peeled and chopped
2 small carrots, halved lengthwise and thinly sliced
2 small celery stalks with leaves, thinly sliced
½ cup quick-cooking barley
¾ teaspoon fresh thyme leaves
8 cups reduced-sodium chicken broth
¼ teaspoon salt
¼ teaspoon black pepper
2 cups small broccoli florets
½ pound skinless boneless chicken breast, cut into 2 × ¼-inch strips
1. Spray a nonstick Dutch oven with canola nonstick spray and set over medium heat. Add the onion and cook, stirring frequently, until softened, about 4 minutes. Add the garlic and cook, stirring frequently, until fragrant, about 30 seconds.
2. Stir in the potatoes, carrots, celery, barley, and thyme; cook, stirring occasionally, until the vegetables begin to soften, about 4 minutes. Add the broth, salt, and pepper; bring to a boil. Reduce the heat and simmer until the vegetables are softened and the barley is cooked through, about 15 minutes.
3. Stir in the broccoli and chicken; return to a boil. Reduce the heat and simmer until the broccoli is fork-tender and the chicken is cooked through, about 5 minutes.
PER SERVING (about 1½ cups): 163 Cal, 1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 21 mg Chol, 960 mg Sod, 24 g Carb, 5 g Fib, 15 g Prot, 38 mg Calc.
PointsPlus value: 4.
COOK’S TIP
This lovely concoction has the goodness of lots of fresh vegetables, comforting, earthy barley, and fragrant fresh thyme. Consider making a double batch, as this soup freezes well.
Chicken Scotch Broth
Makes 6 Servings
1 teaspoon canola oil
1 large onion, chopped
6 cups reduced-sodium chicken broth
¾ cup pearl barley, rinsed
3 carrots, thinly sliced
2 parsnips, peeled and diced
½ teaspoon salt
¼ teaspoon black pepper
1¼ pounds skinless bone-in chicken thighs
1 (10-ounce) package cremini or baby bella mushrooms, halved or quartered if large
1½ cups frozen peas
1½ tablespoons chopped fresh thyme, or 1½ teaspoons dried
1. Heat the oil in a nonstick Dutch oven over medium heat. Add the onion and cook, stirring occasionally, until golden, 7–10 minutes. Add the broth, barley, carrots, parsnips, salt, and pepper; bring to a boil. Add the chicken; return to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through and the barley is tender, about 40 minutes.
2. Lift the chicken from the soup and set aside until cool enough to handle. Pull the chicken meat from the bones, then tear or cut it into bite-size pieces.
3. Add the mushrooms, peas, and thyme to the pot; return to a boil. Reduce the heat and simmer, covered, until the vegetables are tender, about 10 minutes. Return the chicken to the soup and heat through.
PER SERVING (1½ cups): 372 Cal, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 59 mg Chol, 777 mg Sod, 39 g Carb, 9 g Fib, 31 g Prot, 77 mg Calc.
PointsPlus value: 9.
COOK’S TIP
Most soups containing grains, such as barley, tend to thicken upon standing, so add a little water when reheating. Scotch broth is traditionally made with lamb, barley, and a variety of vegetables, but chicken is a tasty and satisfying alternative to the lamb.
Gingered Chicken and Sweet Potato Soup
Makes 6 Servings
2 teaspoons extra-virgin olive oil
1 large Vidalia onion, chopped
3 garlic cloves, minced
1½ tablespoons minced peeled fresh ginger
1 small jalapeño pepper, seeded and chopped
3 large (about 2 pounds) sweet potatoes, peeled and cut into 1-inch chunks
6 cups reduced-sodium chicken broth
1 (10-ounce) package carved roasted skinless chicken breast pieces
2 teaspoons lime juice
6 tablespoons fat-free half-and-half
2 tablespoons chopped fresh cilantro or flat-leaf parsley
1. Heat the oil in a nonstick Dutch oven or large saucepan over medium-high heat. Add the onion and cook, stirring frequently, until softened, about 8 minutes. Add the garlic, ginger, and jalapeño pepper; cook, stirring constantly, until fragrant, about 2 minutes.
2. Add the sweet potatoes and 3 cups of the broth to the Dutch oven; bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, about 20 minutes. Remove the pan from the heat and let the mixture cool for about 15 minutes.
3. Transfer the mixture in batches, if necessary, to a food processor or blender and puree. Return the soup to the Dutch oven. Stir in the remaining 3 cups broth, the chicken, and lime juice; bring to a boil. Reduce the heat and simmer until heated through, about 3 minutes. Divide the soup among 6 bowls, swirl a tablespoon of the half-and-half on top of each bowl, and sprinkle with the cilantro.
PER SERVING (1¾ cups soup with 1 tablespoon half-and-half): 275 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 42 mg Chol, 112 mg Sod, 36 g Carb, 4 g Fib, 19 g Prot, 79 mg Calc.
PointsPlus value: 7.
COOK’S TIP
A package of carved cooked chicken parts—available in most supermarkets in a variety of flavors, such as Southwestern, lemon-pepper, and oven-roasted—makes this recipe especially easy. For a refreshing start, begin your meal with an orange, radish, and watercress salad drizzled with fat-free dressing.
Gingered Chicken and Sweet Potato Soup
Tex Mex–Style Chicken and Corn Soup
Makes 4 Servings
2 teaspoons canola oil
1 onion, chopped
1 red bell pepper, chopped
1 jalapeño pepper, seeded and minced
3 garlic cloves, minced
3 cups reduced-sodium chicken broth
1 (14½-ounce) can fire-roasted diced tomatoes
1 (10-ounce) box frozen corn kernels
2 teaspoons chili powder
1 teaspoon ground cumin
½ teaspoon dried oregano
1½ cups shredded cooked chicken breast
¼ cup coarsely chopped fresh cilantro
1. Heat the oil in a large saucepan over medium-high heat. Add the onion, bell pepper, jalapeño, and garlic; cook, stirring, until softened, about 5 minutes.
2. Add the broth, tomatoes, corn, chili powder, cumin, and oregano; bring to a boil. Stir in the chicken; reduce the heat and simmer, stirring occasionally, until heated through, about 3 minutes. Stir in the cilantro.
PER SERVING (generous 1 cup): 258 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 40 mg Chol, 333 mg Sod, 29 g Total Carb, 4 g Fib, 23 g Prot, 54 mg Calc.
PointsPlus value: 6.
COOK’S TIP
To retain all the tempting fresh flavor of the delicate cilantro leaves, stir them in just before serving.
South-of-the-Border Bean and Chicken Soup
Makes 4 Servings
1 teaspoon canola oil
1 large onion, chopped
2 garlic cloves, minced
2 cups reduced-sodium chicken broth
1 (15½-ounce) can pinto beans, rinsed and drained
1 (14½-ounce) can diced tomatoes with green chiles
2 cups fresh or frozen corn kernels
1 teaspoon chipotle chile powder
1 teaspoon ground cumin
1 cup chopped cooked chicken
3 tablespoons chopped fresh cilantro
2 teaspoons lime juice
¼ cup fat-free sour cream
1. Heat the oil in a nonstick Dutch oven over medium heat. Add the onion and garlic; cook, stirring occasionally, until golden, about 8 minutes.
2. Add the broth, beans, tomatoes, corn, chili powder, and cumin; bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes.
3. Add the chicken, cilantro, and lime juice; simmer, stirring frequently, until heated through, about 3 minutes. Serve the soup with the sour cream.
PER SERVING (1¾ cups soup with 1 tablespoon sour cream): 305 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 30 mg Chol, 569 mg Sod, 44 g Carb, 10 g Fib, 23 g Prot, 130 mg Calc.
PointsPlus value: 7.
COOK’S TIP
For really fresh cumin flavor, toast and grind your own cumin seeds. Here’s how: Toast 2 tablespoons cumin seeds in a small dry skillet over medium heat, tossing them frequently, until fragrant, 3–4 minutes. Immediately transfer the cumin seeds to a plate to cool, then grind them in a spice grinder or coffee grinder.
Thai Chicken with Spinach
Makes 4 Servings
1 cup light (reduced-fat) coconut milk
2 garlic cloves, minced
2 tablespoons minced peeled fresh ginger
1 tablespoon paprika
1 tablespoon reduced-sodium soy sauce
1 tablespoon Asian fish sauce
1 teaspoon grated lime zest
¼ teaspoon red pepper flakes
4 (¼-pound) skinless boneless chicken breasts
1 (6-ounce) bag washed baby spinach leaves
3 tablespoons chopped fresh basil or cilantro
1 teaspoon Asian (dark) sesame oil
1 tablespoon packed brown sugar
½ teaspoon salt
2 cups hot cooked white rice
4 teaspoons unsweetened shredded coconut, toasted
1. Bring the coconut milk, garlic, ginger, paprika, soy sauce, fish sauce, lime zest, and pepper flakes to a boil in a large saucepan. Cook, stirring occasionally, over medium-high heat until the flavors are blended and the mixture thickens slightly, about 8 minutes.
2. Add the chicken; reduce the heat and simmer, covered, until just cooked through, about 10 minutes. Add the spinach, basil, oil, sugar, and salt; return to a boil. Reduce the heat and simmer, uncovered, stirring occasionally, until the spinach wilts, about 2 minutes. Serve with the rice and sprinkle with the coconut.
PER SERVING (1 piece chicken, scant ½ cup sauce, ½ cup rice, and 1 teaspoon coconut): 355 Cal, 10 g Total Fat, 6 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 991 mg Sod, 36 g Carb, 4 g Fib, 31 g Prot, 78 mg Calc.
PointsPlus value: 9.
COOK’S TIP
Here’s an easy way to enjoy some exotic Thai flavors at home. The tasty ingredients, which include coconut milk, ginger, fish sauce, lime zest, and basil make a subtly flavored but distinctly Thai dish that you will turn to again and again. Finish the meal with sliced ripe mango and strawberries.
Thai Chicken with Spinach
Braised Chicken with Peanut Sauce
Makes 6 Servings
2 teaspoons extra-virgin olive oil
6 (¼-pound) skinless boneless chicken breasts
1 large onion, chopped
2 garlic cloves, minced
1 yellow bell pepper, chopped
½ teaspoon ground cumin
½ teaspoon curry powder
½ teaspoon dried oregano
¼ teaspoon red pepper flakes
1 cup reduced-sodium chicken broth
½ (6-ounce) can tomato paste
¼ cup reduced-fat creamy peanut butter
2 teaspoons lemon juice
3 cups hot cooked white rice
3 tablespoons chopped unsalted dry-roasted peanuts
1. Heat the oil in a nonstick Dutch oven over medium-high heat. Add the chicken and cook until lightly browned, about 2 minutes on each side. Transfer to a plate.
2. Add the onion and garlic to the Dutch oven and cook, stirring occasionally, until golden, about 7 minutes. Add the bell pepper, cumin, curry powder, oregano, and pepper flakes; cook, stirring occasionally, until fragrant, about 2 minutes.
3. Add the broth and tomato paste; bring to a boil, stirring to scrape any browned bits from the bottom of the pan. Add the chicken; reduce the heat and simmer, covered, until the chicken is cooked through, about 15 minutes.
4. Combine the peanut butter with some of the liquid from the Dutch oven; mix to form a smooth paste. Stir the peanut butter mixture into the Dutch oven and bring to a simmer, stirring constantly. Stir in the lemon juice. Serve with the rice and sprinkle with the peanuts.
PER SERVING (1 piece chicken, scant ½ cup sauce, ½ cup rice, and ½ tablespoon peanuts): 391 Cal, 12 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 734 mg Sod, 38 g Carb, 3 g Fib, 33 g Prot, 55 mg Calc.
PointsPlus value: 10.
COOK’S TIP
Peanut butter stews are very popular in Africa, where they vary greatly in their spiciness depending on the cook. Ours is quite mild with just a little heat coming from crushed red pepper and curry powder. You might like to add a package of frozen cut green beans to the stew along with the peanut butter to make it a complete meal.
Creamy Green Curry Chicken
Makes 4 Servings
1 cup light (reduced-fat) coconut milk
4 scallions, thinly sliced
2 tablespoons Thai green curry paste
2 cups reduced-sodium chicken broth
1 tablespoon Asian fish sauce
2 teaspoons packed brown sugar
Pinch salt
¾ pound chicken cutlets, cut on the diagonal into long, thin strips
3 cups hot cooked basmati or jasmine rice
⅓ cup loosely packed fresh mint leaves
1. Heat the coconut milk in a large heavy saucepan over medium heat. Stir in the scallions and curry paste and cook, stirring, until heated through and smooth, about 3 minutes.
2. Stir in the broth and bring to a boil, stirring constantly. Reduce the heat to a simmer. Add the fish sauce, brown sugar, and salt; cook stirring occasionally, about 2 minutes.
3. Add the chicken to the curry sauce and cook, stirring occasionally, until cooked through, about 2 minutes. Divide the rice among 4 large bowls. Top evenly with the curry and sprinkle with the mint.
PER SERVING (1¼ cups curry and ¾ cup rice): 312 Cal, 7 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 51 mg Chol, 931 mg Sod, 39 g Carb, 2 g Fib, 24 g Prot, 54 mg Calc.
PointsPlus value: 8.
COOK’S TIP
To make this curry even more delicious, stir 1 cup of halved cherry tomatoes into the pot along with the chicken in step 3. Green curry paste, sold in small cans and available in many supermarkets, Asian markets, and online, is a bold blend of green chiles, garlic, lemongrass, and ginger.
Brunswick Drumstick Stew
Makes 6 Servings
2 slices thick-cut bacon, chopped
6 (5-ounce) skinless chicken drumsticks
1 Vidalia onion, chopped
1 tablespoon all-purpose flour
1 (14½-ounce) can diced tomatoes
1 cup reduced-sodium chicken broth
1 tablespoon Worcestershire sauce
½ teaspoon salt
⅛ teaspoon black pepper
1 (10-ounce) package frozen baby lima beans
1 (10-ounce) package frozen corn kernels
1 cup frozen cut okra
1 slice whole wheat bread, made into crumbs
1 teaspoon melted unsalted butter
1. Cook the bacon in a nonstick Dutch oven over medium heat until crisp, about 3 minutes. Drain the bacon on paper towels and set aside. Add the drumsticks to the Dutch oven and cook until lightly browned, about 2 minutes on each side; transfer the drumsticks to a plate.
2. Add the onion to the Dutch oven and cook over medium heat, stirring occasionally, until softened, about 8 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Add the tomatoes, broth, Worcestershire sauce, salt, and pepper; bring to a boil, stirring constantly, until the sauce thickens slightly. Add the chicken. Reduce the heat and simmer, covered, about 20 minutes.
3. Add the lima beans, corn, and okra; return to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through and the vegetables are tender, about 10 minutes. Stir in the bacon.
4. Meanwhile, toss the bread crumbs with the butter in a small bowl. Serve the stew sprinkled with the buttered crumbs.
PER SERVING (1 drumstick, scant 1 cup vegetables and sauce, and 1 tablespoon buttered crumbs): 284 Cal, 9 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 71 mg Chol, 570 mg Sod, 28 g Carb, 6 g Fib, 24 g Prot, 79 mg Calc.
PointsPlus value: 7.
COOK’S TIP
Brunswick Stew originated in Brunswick County, Virginia in the early 1800s, where it was first made with rabbit, onions, tomatoes, lima beans, corn, and okra. We’ve substituted skinless chicken for the rabbit and used convenient frozen vegetables and canned tomatoes to cut down on your kitchen time.
Brunswick Drumstick Stew
Country Captain Chicken
Makes 6 Servings
2 teaspoons extra-virgin olive oil
2¼ pounds skinless boneless chicken thighs, cut into 1-inch pieces
1 large onion, chopped
1 green bell pepper, chopped
3 garlic cloves, minced
2 tablespoons all-purpose flour
2–3 teaspoons Madras curry powder
¼ teaspoon salt
¼ teaspoon ground cinnamon
¼ teaspoon ground allspice
1 (14½-ounce) can diced tomatoes
1 cup reduced-sodium chicken broth
¼ cup dried currants
3 tablespoons unsweetened shredded coconut
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons toasted sliced almonds
1. Heat 1 teaspoon of the oil in a nonstick Dutch oven over medium-high heat. Add the chicken and cook, turning occasionally, until browned, about 6 minutes; transfer to a bowl.
2. Add the remaining 1 teaspoon oil to the Dutch oven and set over medium-high heat. Add the onion, bell pepper, and garlic; cook, stirring frequently, until lightly browned, about 8 minutes. Add the flour, curry powder, salt, cinnamon, and allspice; cook, stirring constantly, until fragrant, about 1 minute.
3. Add the tomatoes, broth, currants, coconut, and the browned chicken; bring to a boil. Reduce the heat and simmer, covered, stirring once or twice, until the chicken is cooked through and the flavors are blended, about 15 minutes. Stir in the parsley and serve sprinkled with the almonds.
PER SERVING (scant 1 cup stew with 1 teaspoon almonds): 261 Cal, 12 g Total Fat, 4 g Sat Fat, 0 g Trans Fat, 59 mg Chol, 337 mg Sod, 15 g Carb, 3 g Fib, 23 g Prot, 69 mg Calc.
PointsPlus value: 7.
COOK’S TIP
This spicy favorite of the American South is believed to have been introduced to America by a sea captain involved in the spice trade. Serve it with basmati rice (½ cup cooked rice per serving will up the PointsPlus value by 3), and mango chutney (2 tablespoons per serving will up the PointsPlus value by 1).
Big Easy Chicken and Okra Gumbo
Makes 4 Servings
2 teaspoons canola oil
¼ pound turkey kielbasa, thinly sliced
1 onion, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
3 large garlic cloves, minced
2 tablespoons all-purpose flour
2 cups reduced-sodium chicken broth
1 cup diced cooked chicken breast
1 (14½-ounce) can diced tomatoes
1 cup sliced fresh or frozen sliced okra
2 cups hot cooked brown rice
2 scallions, thinly sliced
¼ cup chopped fresh flat-leaf parsley
1. Heat the oil in a large saucepan over medium-high heat. Add the kielbasa, onion, celery, bell pepper, and garlic; cook, stirring, until the vegetables are softened, about 5 minutes. Add the flour and cook, stirring constantly, 1 minute.
2. Stir in the broth, chicken, tomatoes, and okra; bring to a boil. Reduce the heat and simmer until slightly thickened, about 15 minutes. Divide the gumbo among 4 bowls. Top each serving with ½ cup rice and sprinkle with the scallions and parsley.
PER SERVING (1¼ cups gumbo with ½ cup rice): 307 Cal, 8 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 43 mg Chol, 874 mg Sod, 39 g Carb, 7 g Fib, 22 g Prot, 131 mg Calc.
PointsPlus value: 8.
COOK’S TIP
The “holy trinity” of chopped onion, celery, and green bell pepper is a must for gumbo, a mainstay of New Orleans cuisine. Gumbo can be made with chicken, shellfish, sausage, ham, or a combination. It is thickened from the addition of either okra or filé powder, a spicy herb made from the dried and ground leaves of the sassafras tree.
Chicken Stew with Dumplings
Makes 4 Servings
STEW
1 pound skinless boneless chicken thighs, cut into 1-inch chunks
¼ teaspoon salt
¼ teaspoon black pepper
1 onion, chopped
1 tablespoon all-purpose flour
2 cups reduced-sodium chicken broth
1 large (about 10-ounce) Yukon Gold potato, diced
1 cup frozen peas and carrots
1 teaspoon dried tarragon
DUMPLINGS
¾ cup all-purpose flour
1½ teaspoons baking powder
¼ teaspoon salt
½ cup fat-free milk
2 teaspoons melted unsalted butter
2 tablespoons chopped fresh flat-leaf parsley
1. To make the chicken stew, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken; sprinkle with the salt and pepper and cook, turning occasionally, until browned, about 6 minutes. Add the onion; cook, stirring frequently, until softened, about 4 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the broth and potato; bring to a boil. Reduce the heat and simmer, covered, until the chicken and potato are cooked through, about 15 minutes. Stir in the peas and carrots and the tarragon; return to a boil. Reduce the heat and simmer 2 minutes.
2. Meanwhile, to make the dumplings, combine the flour, baking powder, and salt in a medium bowl. Add the milk, butter, and parsley; stir until a soft dough forms.
3. Drop the dough, by 8 rounded tablespoonfuls onto the simmering stew. Cover the Dutch oven and simmer about 8 minutes. Uncover and simmer until the dumplings have doubled in size and are cooked through, about 3 minutes longer.
PER SERVING (scant 1 cup stew with 2 dumplings): 414 Cal, 12 g Total Fat, 4 g Sat Fat, 0 g Trans Fat, 76 mg Chol, 986 mg Sod, 42 g Carb, 4 g Fib, 33 g Prot, 202 mg Calc.
PointsPlus value: 10.
COOK’S TIP
Nothing is as likely to please and comfort the whole family as much as this delicately flavored chicken, dumpling, and vegetable stew. Tarragon goes particularly well with chicken, but you can substitute an equal amount of oregano or ½ teaspoon thyme, if you prefer.
Chicken Stew with Dumplings