Healthy Super Bowl Recipe: White Bean and Chicken Chili

Every good Super Bowl Party needs chili, especially with all this winter weather. The Healthy Kitchen White Bean and Chicken Chili is the perfect hearty snack to add to your football celebration. Enjoy a quick video of H3 Healthy Kitchen Chef Karla preparing this amazing chili.



Ingredients:

2 tsp Olive oil

1 pound Chicken breast, diced

2 each Yellow onion, diced

3 each Bell Peppers, diced

3 cups Zucchini, diced

1 each Jalapeno, minced

4 each Garlic cloves, minced

1 can Green chilies

3 cups Low-sodium chicken stock

2 T Fresh oregano, chopped

1 T Cumin

1 can Cannellini beans, rinsed and drained

1 can Northern beans, rinsed and drained

Garnish, optional

¼ cup Cilantro, fresh, torn

2 each Avocado, cubed

Method:

• Preheat a large soup pot on medium-high heat add, chicken, onion, peppers, zucchini, jalapeno, and garlic. Sauté for about 7-9 minutes, or until the vegetables become tender.


• Add green chilies, chicken stock, oregano, cumin, and beans. Turn the heat down to low and let simmer for at least 30 minutes or up to 3 hours.


• Garnish with cubed avocado and fresh cilantro leaves.

Nutrition:

Servings: 8

Serving Size: 1½ cups

Calories: 310 kcal

Fat: 11 grams

Healthy Recipes: Split Pea Soup

INGREDIENTS:

½ each Onion, chopped
1 each Bay leaf
1 teaspoon Celery seed
Spray oil
¾ cup Split peas
2 Tablespoons Barely
¼ cup Lima beans
4 cups Water
1 teaspoon Sea salt
¼ teaspoon Black Pepper
½ each Carrot, peeled, chopped
2 each Celery stalks, chopped
½ each Idaho potato, washed, and chopped
¼ cup Parsley, fresh, chopped
¼ teaspoon Basil, dried
¼ teaspoon Thyme, dried

PREPARATION:

• Preheat medium sauce pan. (Make sure your pan is large enough to hold the soup before you begin cooking.)


• Lightly spray sauce pan with oil.


• When the pan is hot, add onions and sauté. Stir frequently.


• Add bay leaf and celery seed.


• Stir in split peas, lima beans and barley.


• Add the water and simmer for about 1 ½ hours.


• Add salt, pepper, carrots, celery and potatoes.


• Cook for another 45 minutes.


• Thin with vegetable or chicken broth if soup is too thick.

Number of Servings: 6 cups
Serving Size: ½ cup
Calories: 140
Sodium: 550 milligrams
Carbohydrates: 27 grams
Fiber: 9 grams
Protein: 9 grams

Healthy Recipes: Lentil Soup

 



INGREDIENTS:

1/2 tablespoon Olive Oil                            

1 cup Onion, diced             

4 cups Lentils                                  

3 Bay leaves

1 1/2 cups Tomatoes, canned and diced (use tomato juice)

2 tablespoons Garlic, minced

12 cups Water (No vegetable stock)

1 tablespoon Salt

PREPARATION:

• Heat soup pot at medium heat.    


• Add olive oil to pan and allow to warm; then add garlic and onions, cook until translucent.


• Add lentils, tomatoes, and bay leaves; sauté for 5 minutes, continue to stir.          


• Add water and salt; boil until the lentils are cooked (about 45 minutes).

Yield: 35

Serving size: 1/2 cup

Calories: 80

Sodium: 230 milligrams

Carbohydrates: 14 grams

Fiber: 7 grams         

Protein: 6 grams

H3 Recipe: Carrot Soup

 



INGREDIENTS:

1 teaspoon Olive Oil

2 cups Carrots, peeled, and diced

2 cups Onion, diced

1 tablespoon Garlic, minced

1 tablespoon Thyme, dried

1/2 teaspoon Crushed red pepper flakes

3 cups Water

1/2 cup Skim milk

1/4 cup Orange juice concentrate

1/4 teaspoon Salt

PREPERATION:

• Heat a large pot over medium-high heat.  Heat olive oil in pot.


• Sautee the carrots, onions and garlic cloves in the pan; stir often.


• Add the thyme and crushed red pepper flakes.


• Once the onions are mostly translucent, add the vegetable stock and bring to a boil.


• Reduce to a simmer and cook until the carrots can be mashed easily with a fork.


• Cool slightly, and transfer to a blender.  Add the skim-milk, orange juice concentrate and salt.  Blend until smooth and creamy. Serve warm.

Number of Servings: 8-10

Serving Size: ½ cup

Calories: 50

Fat: 1.5 grams

Bonus H3 Recipe: Tucson Tortilla Soup

If you are like us here in the South - you are experiencing lots of cold weather!  Yesterday's lunch was accompanied by a crowd-pleasing favorite, Tucson Tortilla Soup.  A soup perfect for warming up on a wintry day and also pairs great with your favorite mexican-inspired dish.  Enjoy!



INGREDIENTS:

1 ½ tsp.           Olive oil

½ each            Onion, diced large

1 ½ tsp.           Minced garlic

16 oz.              Diced tomatoes with their juices ½ cup Vegetable stock or broth

½ cup              Green chilies, diced

3/8 tsp             Baking soda

2 Tbsp.            Fresh cilantro, chopped ¾ tsp. Dried oregano

¼ cup              Fat free half and half

1 cup               Skim milk

3 each             Corn tortillas, cut into thin strips and oven baked

1 oz.                2 % Sharp cheddar cheese

PREPARATION:

• In a medium pot, heat olive oil


• Add onions and garlic and sauté until lightly browned


• Add tomatoes, chilies, and stock to the pot and bring it to a simmer


• Stir in baking soda and let foam 4-5 minutes (this step is important - make sure it foams for 4-5 minutes)


• When foam subsides, stir in half and half and skim milk.


• Garnish with a pinch of cheddar cheese and tortilla chips.


• Serve and enjoy!

Number of servings: 5
Serving size: 1 cup
Calories: 96
Fat grams: 3.5

H3 Recipe: Cream of Broccoli Cheddar Soup

Warm up with this comforting soup!  The perfect addition to a salad or sandwhich combo - or even alone.  Enjoy!  Stay tuned next Monday for a sweet treat (hint: it's a recipe you've all been waiting for!).

INGREDIENTS:

1 each            Onion, chopped fine

2 each            Broccoli, bundles, rinsed, cut into florets

6 cups             Vegetable stock, broth or water

1 T.                  Onion powder

6 T.                  Fat free cream cheese

1 cup              Half and half

¾ c.                 2% Sharp cheddar cheese

½  tsp.            Salt

To taste          Ground pepper

2 T.                  Arrowroot, or cornstarch

2 T.                  Cold water for arrowroot or cornstarch (to thicken)

PREPARATION:

• In a large saucepan, heat to medium high and warm.


• Add the onions, sauté until translucent


• Add the vegetable stock, onion powder, and salt.


• Bring to a simmer, and add broccoli florets.  Let simmer for about 10-15 minutes, broccoli should be tender or easily speared with a fork.


• Remove from heat and let cool slightly.


• Add fat free cream cheese to soup, and then put in food processor or blender and process until smooth.


• Pour blended soup back into saucepot.


• Place back onto the stove and place on medium heat.


• Bring soup back up to heat, and add your thickener of choice.  Make sure soup thickens before adding next ingredient.


• Add skim milk or half and half, to achieve the creamy color.


• Turn off heat and add cheese; whisk until well incorporated.


• Taste soup before serving to make sure it has enough flavor for your satisfaction.

Number of Servings:         12

Serving Size:                       ½ cup

Total Calories:                    70

Fat Grams:                           4

H3 Recipe: Quick and Easy Soup and Sandwich

When pressed for time this holiday season and need a quick, easy, healthy and delicious dinner idea – try our Roast Beef Philly Melt and Creamy Tomato Basil soup.  Warm up on a cold day with this classic comfort meal!

Roast Beef Philly Melt

Ingredients:

4 each            Whole Wheat Bread or Arnold’s Sandwich Thins Whole Wheat

2 each            White onions, julienned (cut long and thin)

2 cups             Button or crimini mushrooms, quartered

½ teaspoon   Black pepper

½ cup             Fat-free cream cheese (2 Tbsp per piece of bread)

12 each          Roast beef, deli sliced thin, low sodium(3 slices per slice of bread)

4 slices           Swiss cheese, reduced fat

Preparation:

• Preheat oven to 350ºF.


• Heat a large non-stick sauté pan over medium high heat. Spray with cooking spray and sauté onions and mushrooms. Add pepper.


• Spread 2 Tablespoons of cream cheese onto each slice of bread.


• Arrange three slices of roast beef over bread, then top with 1 ½ cups of onions and mushrooms.


• Then top off with slice of Swiss cheese.


• Bake for 10 to 15 minutes or until cheese is browned and bubbly.

Chef’s Note: Calories will vary dependent on the type of bread used.  To save a few calories, try using Arnold’s Sandwich Thins.

Number of Servings:         4

Portion Size:                        1 slice

Calories:                               199

Fat Grams:                           2.2

 

Creamy Tomato Basil Soup

Ingredients:

1 T.                  Olive oil

4 each             Garlic cloves, minced

1 each             Onion, chopped fine

1 T.                  Basil, dried

1 T.                  Oregano, dried

1 T.                  Sugar

½  cup             Tomato concentrate

8 cups             Diced tomatoes, canned

6 cups             Vegetable stock, broth or water

12 leaves         Fresh basil

2 cups             Skim milk

1 T.                  Sugar (if needed in addition)

½  tsp.             Salt

To taste           Ground pepper

2 T.                  Arrowroot or cornstarch

2 T.                  Cold water for arrowroot or cornstarch (to thicken)

Preparation:

• In a large saucepan, heat to medium low and warm the oil.


• Add the garlic, onions, seasonings, sauté until lightly golden.


• Stir in the tomato concentrate


• Add the tomatoes and vegetable stock.


• Bring to a simmer, and stir occasionally until the tomatoes break down.


• Add fresh basil.


• Remove from heat and let cool slightly and then put in food processor or blender and process until smooth.


• Pour blended soup through a fine strainer or even cheese cloth.


• Then place back into soup pot.


• Make sure to taste and adjust the seasoning if necessary.


• Bring soup back up to heat, and add your thickener of choice.  Make sure soup thickens before adding next ingredient.


• Then add skim milk or half and half, to achieve the creamy color.


• Taste soup before serving to make sure it has met your taste buds satisfaction.

Number of Servings:            15

Serving Size:                         ½ cup

Total Calories:                      75

Fat Grams:                             1