| Auntie Gales Recipes Jan. 27th edition |
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Eating healthy during the winter months is more important than ever as we tend to eat more comfort food and be less active. However, thanks to Elizabeth Edelman, co-founder and resident culinary expert at www.DiabetesDaily.com, there is a way to warm the soul and fend off the winter weight with healthier soup and chili. Below are a few of Elizabeth’s winter favorites.
Chicken Chili
With Peppers
What You Need:
2 yellow onions, chopped
1/8 cup olive oil, plus extra for chicken
2 cloves minced garlic
2 red bell peppers, cored, seeded and diced in large chunks
2 yellow bell peppers, cored, seeded and diced in large chunks
1 can red kidney beans, rinsed and drained
1 can white kidney beans (cannellini beans), rinsed and drained
2 teaspoons good chili powder
2 teaspoons ground cumin
Dried red pepper flakes, to taste
1/4 teaspoon cayenne pepper, or to taste
2 teaspoons salt
2 (28 oz) cans fire roasted pureed tomatoes (or crushed)
4 split chicken breasts, bone in, skin on
Freshly ground black pepper
How to Make It:
Cook the onions in the olive oil over medium-low heat until translucent, about 10 minutes. Add the garlic and cook for one more minute. Add the bell peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for another minute. Add the tomatoes and both cans of the kidney beans. Bring to a boil and then reduce heat and simmer uncovered for 30 minutes, stirring occasionally.
Preheat the oven to 350 degrees F. Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle with salt and pepper. Roast the chicken for 35-40 minutes, until just cooked. Let cook slightly. Separate the meat from the bones and skin and cut into 3/4” chunks. Add to the chili and simmer uncovered for another 20 minutes. Servings: 8
Nutrition Facts per Serving:
Calories: 341
Carbohydrates: 45g
Dietary Fiber: 11g
Sugars: 12g
Fat: 11g
Saturated: 2g
Trans: 0g
Sodium: 815mg
Protein: 20g
Chicken Posole
What You Need:
1 Tablespoon olive oil
1 onion, thinly sliced
2 carrots, chopped
1 stalk celery, chopped
4 cups chicken stock (homemade if you’ve got it)
1 28-oz. can diced tomatoes
1 dried ancho chile, thinly sliced
2 cups chicken meat, shredded (I just bought a rotisserie chicken, but use what you have on hand)
1 15-oz. can hominy, rinsed
Kosher salt and freshly ground black pepper, to taste
1 lime, cut into wedges
1/4 cup fresh cilantro, minced
How You Make It:
Heat the oil in a large saucepan over medium heat. Add the onion, carrots, celery and salt and pepper and cook until soft, about 12 minutes.
Add the stock, tomatoes and chile pepper and bring to a boil. Stir in the chicken and hominy and cook until heated through, about 5 minutes. Taste for seasonings and add additional salt and pepper, if needed.
Divide the soup among 4 bowls and top each with a sprinkle of fresh cilantro and lime wedges. Servings: 4 (can easily be doubled!)
Nutrition Facts per Serving:
Calories: 418
Carbohydrates: 37g
Dietary Fiber: 7g
Sugars: 12g
Fat: 17g
Saturated: 4g
Trans: 0g
Sodium: 672mg
Protein: 30g
Recipes courtesy of Elizabeth Edelman, Co-Founder and Culinary Expert at www.DiabetesDaily.com/recipes
If you would like to share your recipes with the community, please send them to:
Auntie Gale’s Recipes; c/o Shelby Shopper & Info; 503 N. Lafayette St., Shelby, NC 28150
or you can email me at: gale@shelbyinfo.com
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