Heart-Healthy & Soul-Soothing

Posted: February 1, 2021, 12:00 am
Recipes by Gertrude Treadaway, Photo by Katie Wilcox

Slow-Cooker Chicken & White Bean Stew

  • 4 15-ounce cans no-salt-added cannellini beans, rinsed
  • 6 cups unsalted chicken broth
  • 1 cup chopped yellow onion
  • 1 cup sliced carrots
  • 1 teaspoon finely chopped fresh rosemary
  • 4 ounces Parmesan cheese rind, plus 2⁄3 cup grated Parmesan, divided
  • 2 1-pound bone-in chicken breasts
  • 4 cups chopped kale
  • 1 tablespoon lemon juice
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground pepper
  • 2 tablespoons extra-virgin olive oil
  • 1/4 cup flat-leaf parsley leaves

Combine beans, broth, onion, carrots, rosemary, and Parmesan rind in a 6-quart slow cooker.

Top with chicken. Cover and cook on low until beans and vegetables are tender, about 4 hours.

Transfer chicken to a clean cutting board. Let stand until cool enough to handle, about 10 minutes. Shred the chicken, discarding the bones. Return chicken to the slow cooker and stir in kale. Cover and cook on high until the kale is tender, about 20 to 30 minutes.

Stir in lemon juice, salt, and pepper. Discard the Parmesan rind. Serve the stew drizzled with oil and sprinkled with Parmesan and parsley.

White Turkey Chili

  • 3 tablespoons extra-virgin olive oil or canola oil
  • 1 pound 93% lean ground turkey
  • 1 large onion, diced
  • 4 cloves garlic, minced
  • 2 medium zucchinis, diced
  • 1/2 cup bulgur
  • 2 tablespoons dried oregano
  • 4 teaspoons ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon white pepper
  • 1/4 teaspoon salt
  • 2 15-ounce cans of no-salt-added white beans, rinsed
  • 2 4-ounce cans green chiles, mild or hot
  • 4 cups low-sodium chicken broth

Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion, and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, about 3 to 5 minutes.

Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, about 5 to 7 minutes.

Add bulgur, oregano, cumin, coriander, white pepper, and salt. Cook, stirring, until aromatic, about 30 seconds to 1 minute. Stir in white beans and chiles, then pour in broth. Bring to a boil.

Reduce heat to a simmer and partially cover the pot. Cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

Chickpea and Lentil Curry

  • 1 tablespoon cooking oil
  • 1 yellow onion, peeled and diced
  • 4 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • 15-ounce can chickpeas, rinsed and drained
  • 1 1/2 tablespoons yellow curry powder
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon cayenne
  • 2 cups vegetable broth
  • 14-ounce can coconut milk
  • 1 cup dried red lentils, picked over (remove and discard any rocks, foreign objects, and imperfect lentils), rinsed and drained
  • 2 tablespoons sour cream
  • 2 to 3 tablespoons lime juice
  • Chopped cilantro
  • Sliced chili pepper

Add oil to a large pan on medium heat. Once the oil is hot, add onion and cook for 3 minutes. Stir in garlic and ginger. Cook for 1 minute. Add chickpeas, curry powder, salt, pepper, turmeric, and cayenne. Stir to coat chickpeas. Cook for 2 minutes.

Stir in broth, coconut milk, and red lentils. Bring to a simmer, then reduce to a low-medium simmer. Cover, with lid slightly ajar. Cook for 20 minutes, stirring partway through to ensure nothing sticks. Turn off heat.

Stir in sour cream, cilantro, and sliced peppers. Serve as is or over rice.

Butternut Squash and Turmeric Soup

  • 2 tablespoons plus 1 teaspoon extra-virgin olive oil
  • 1 large onion, roughly chopped
  • 1 tablespoon vegetable bouillon base
  • 2 1/2 pounds butternut squash, peeled (seeds reserved), cut into 1-inch pieces
  • 2 medium carrots, cut into 1-inch pieces
  • 2 1/4 teaspoons turmeric, divided
  • 2 1/4 teaspoons black pepper, divided
  • 2 tablespoons light coconut milk

Heat 2 tablespoons oil in a large Dutch oven over medium heat. Add the onion and cook, covered. Stir occasionally until tender, about 6 to 8 minutes. Meanwhile, combine the bouillon base with 6 cups boiling water, stirring to dissolve.

Add squash, carrots, 2 teaspoons turmeric, and 1/2 teaspoon pepper to the Dutch oven. Cook while stirring, about 1 minute. Add the broth and bring to a boil. Reduce heat and simmer until the vegetables are tender, about 18 to 22 minutes.

Heat oven to 375 F. Toss about 1/4 cup of the reserved seeds with the remaining teaspoon of oil, 1/4 teaspoon turmeric, and 1/4 teaspoon pepper. Roast until golden brown and crispy, about 9 to 11 minutes.

Using an immersion blender, purée the soup. If using a standard blender, work in batches. Swirl in coconut milk and sprinkle soup with toasted seeds.

Mexican Chicken Soup

  • 14.5-ounce can no-salt-added or low-sodium kernel corn, drained and rinsed
  • 15.5-ounce can no-salt-added or low-sodium kidney beans, drained and rinsed
  • 2 teaspoons canola or extra-virgin olive oil
  • 1 medium bell pepper, chopped
  • 1 large onion, chopped
  • 1 medium jalapeño, diced and seeded
  • 2 cloves garlic, minced
  • 1 teaspoon garlic powder
  • 2 teaspoons ground cumin
  • 5 cups fat-free, low-sodium chicken broth
  • 1 1/2 pounds boneless, skinless chicken breasts, cut into 1-inch cubes and all visible fat discarded
  • 1 large tomato, diced
  • 1/2 cup chopped cilantro

Drain beans and corn in a strainer. Rinse and set aside.

Heat oil in a large saucepan over medium heat. Add bell pepper, onion, and jalapeno. Cook for 5 to 7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin. Cook another minute.

Add broth to saucepan. Increase heat to high and bring to a rapid simmer. Add chicken. Cook until no longer pink, about 5 minutes. Stir in beans, corn, tomato, and cilantro. Cover and cook on medium heat for 10 minutes. Top with extra cilantro leaves.