CHARLESTON, W.Va. -- Cold weather is upon us and it is time for soups and stews!
This week's recipes are easy, economical and, most important, healthy. I have included two recipes that can be made using one family pack of stew meat and three that are based on plant sources of proteins.
Each of these dinners is great when served with hot corn bread muffins and a salad. Winter desserts such as fresh apple or pumpkin pie finish top off the meal.
Makes 10 servings. Source: Snap Ed Connect.
1 medium onion, chopped
1/2 green pepper, diced
1 tablespoon canola oil
1 14.5-ounce can stewed tomatoes
1 teaspoon oregano leaves
1/2 teaspoon garlic powder
1 1/2 cup instant brown rice, cooked
1 16-ounce can black beans or beans of your choice
SAUTÉ onion and green pepper in canola oil in a large pan until tender. Do not brown.
ADD tomatoes, beans (include liquid from both), oregano and garlic powder. Bring to a boil.
STIR in rice and cover.
REDUCE heat to simmer for 5 minutes.
REMOVE from heat and let stand for 5 minutes before serving.
Nutrition information: Per serving: 100 calories, 2 grams total fat, 0 grams saturated fat, 0 milligrams cholesterol, 280 milligrams sodium, 20 grams total carbohydrate, 4 grams protein.
Makes 6 servings. Source: Snap Ed Connect.
16 ounces frozen vegetables, any type
30-ounce can low-sodium stewed tomatoes
28-ounce can low-sodium broth, any flavor
15-ounce can beans, any type
1 cup dry pasta, any type
COMBINE in a large pot the frozen vegetables, tomatoes, broth and beans.
ADD pasta when soup comes to a boil.
SIMMER over low heat for 6 to 8 minutes or until pasta and vegetables are tender.
Nutrition information: Per serving: 240 calories, 1 gram total fat, 0 grams saturated fat, 0 milligrams cholesterol, 530 milligrams sodium, 45 grams total carbohydrate, 12 grams protein.
Macaroni Chickpea Soup
Makes 4 servings. Source: Snap Ed Connect.
3 1/2 cups fat-free, low-sodium chicken broth
1 cup water
1 3/4 cups dry macaroni
1/2 teaspoon celery flakes
1/2 teaspoon oregano
1 cup low-sodium stewed tomatoes
1 cup green beans
1 can chickpeas (garbanzo beans), drained
1/4 teaspoon garlic powder
COMBINE broth and water in a large saucepan, bring to a boil.