Chicken Stew

Who doesn't love a big bowl of healthy stew? You will not be saying "Where's the Beef?!".  This satisfying one pot wonder is great to prep the night before and have ready to be put on the stove to cook the next day for dinner.  Impressive dinner in a on a Friday night-with minimal effort? Here you go!

Serves: 8 (plus left overs)  Prep Time: 20 minutes Cooking Time: 20 min (pressure cooker), 40 minutes traditional 

Ingredients:

• 2 c mushrooms-chopped
• 2 c sweet potatoes (about 2 medium)
• 2 c chopped carrots (don't peel-more nutrients this way)
• 2 c chopped eggplant (about 1 medium)
• 1 c celery
• 3 c tomatoes (about 2 large)
• 3 c cabbage* (optional-we used it)
• 2 c chopped onions
• 2-3 cloves garlic, chopped
• 1 1/3# chicken thighs cut into strips
• 1 c white wine
• 2 c water/broth (we used water)
• 1/2 tsp pepper
• 1 1/2 tsp salt
• 2 tsp ground sage (or 2 tbsp fresh)
• 2 tsp dried thyme (or 2 tbsp fresh)

*if thicker sauce is desired you'll need 1/4 c of corn starch (see instructions)

Instructions:

1. Chop all ingredients and place into a large pot (we used a pressure cooker-but a traditional stove pot is fine).  You can stop at this step and put everything in the fridge for the next day if you want.
   
2. Bring to a boil, and then down to a simmer until chicken is cooked, about 40 minutes.  If using a pressure cooker, you may need to add an addtional cup of water.  Bring to a boil (until pressure pops) and then reduce heat for 20 minutes.  Turn off and allow pressure to drop.
3. If you'd like to thicken the sauce, remove 1 1/2 c of the liquid into a heatproof measuring cup.  Stir in 1/4 cup of cornstarch.
4. Pour cornstarch liquid back into the pot and bring back up to a boil for about 2-4 minutes until thickened.
   
   
   
5. Serve with fresh muffins or bread.  We served these cranberry oat muffins.
   
   

Nutritional Benefits:

• High in Fiber
• High in Protein: awesome for repairing and rebuilding damaged tissues
• Low in Fat
• High in Vitamin A (carrots and sweet potatoes): great for bone, teeth, and eye health
• Anti-inflammatory 
• Full of Anti-oxidants (entire dish contains 1465% of daily needs)
• High in Potassium (entire dish contain 3913 mg)
• Good source of Vitamin C (entire dish contains 326% of daily needs)
• No added fat or sugar

Nutritional Information in Entire Dish:

Calories: 2104 (if 8 servings 263/serving)

Fat: 61g (if 8 servings 7.6g/serving)

Carbs:170 g (if 8 servings 21g/serving)

Fiber: 41g (if 8 servings 5g/serving)

Protein:199g (if 8 servings 25g/serving)

Asian Shrimp and Rice

Your own take-out, made in in less time than it would take you to order and pick up.  Not to mention-WAY healthier!  Shrimp is high in protein and very low in fat.  This recipe gives a little zing to the shrimp.  

Serves 4    Prep Time: 5 minutes     Cooking Time: 3 minutes (for shrimp, more for rice and greens))

Ingredients:

• 1 1/3 pound of peeled and deveined shrimp (we buy it frozen so we can have a fast, go to meal on a weeknight-defrost in a bowl of cold water in 10 minutes)
• 1/4 tsp fresh ground pepper
• 1/2 tbsp olive oil (to prevent sticking)
  

For the sauce: 

• 1/4 cup soy sauce
• 1 tbsp tomato paste (or if not on hand, you can sub ketchup, but use organic, regular is full of corn syrup)
• 1/3 cup orange juice
• 3 tbsp honey
• 1 tablespoon rice wine vinegar
• 2 cloves garlic, minced
• 1/2 teaspoon red pepper flakes (less or more-we omitted for our kids and added after)
• 1/4 cup of chopped scallions
• 1/8 tsp sesame seeds

Instructions:

1. Mix shrimp ingredients together, let sit whille you mix sauce
2. Mix sauce ingredients, except scallions.  Heat sauce on low while shrimp cooks.
3. Grill shrimp on inside or outside grill.  Cook until shrimp is pink
4. Toss shrimp with sauce, mix in scallions and sesame seeds
5. Serve on top of brown rice and sauteed greens

Nutritional Benefits:

• Low in Fat: great for heart health and circulation
• High in Protein: great for healing & repairing tissues
• High in Fiber & calcium when eaten with greens and brown rice

Nutritional Information (shrimp in entire dish):

Shrimp:

Calories: 585

Fat: 12.6.g

Protein: 110.6

Iron: 90% of daily needs

Sauce:

Calories: 263

Fat: 0g

Protein: 4.5 g

Carbs: 62 g

Sodium: 2450 mg

Total per serving for shrimp plus sauce:

calories: 212

Fat: 3 g

Protein: 29 g

Carbs: 15.5 g