Chilean Chicken Stew (Food & Wine)

Chilean Chicken Stew

Source: Food & Wine.

INGREDIENTS

2 tablespoons extra-virgin olive oil
8 carrots, cut into 1/2-inch pieces
6 celery ribs, cut into 1/2-inch pieces
2 large white onions, 1 coarsely chopped and 1 minced
20 medium garlic cloves, minced
1 tablespoon cumin seeds
1 tablespoon dried oregano
Salt and freshly ground pepper
8 large chicken legs (about 3 pounds), skin removed
8 chicken breast halves (about 3 pounds) on the bone, wings and skin removed
1 large butternut squash, peeled, halved lengthwise, seeded and cut crosswise into 1-inch slices
16 small fingerling potatoes
2 cups wild rice (about 3/4 pound)
4 quarts chicken stock or canned low-sodium broth
1/2 cup finely chopped cilantro

INSTRUCTIONS

Heat the oil in a large pot. Add the carrots, celery and coarsely chopped onion and cook over moderate heat, stirring often, until the vegetables are softened but not browned, about 10 minutes. Add the garlic, cumin and oregano and cook, stirring, until fragrant, about 4 minutes.

Spoon half the vegetables into another large pot. Divide the chicken legs and breasts, the squash, potatoes and wild rice between the pots and pour 2 quarts of the stock into each pot. Season well with salt and pepper. Add enough water to just cover the chicken and vegetables and bring to a boil. Simmer over moderately low heat until the vegetables and rice are tender and the chicken is cooked through, about 1 1/4 hours. Season with salt and pepper.

In a small strainer, rinse the minced onion. Transfer the onion to a kitchen towel and squeeze dry. In a small bowl, combine the onion with the cilantro.

Ladle the chicken stew into deep bowls. Sprinkle with the onion-cilantro mixture and serve.

MAKE AHEAD
The stew can be refrigerated for up to 2 days. Prepare the cilantro garnish just before serving.

NOTES
One Serving Calories 683 kcal, Total Fat 13.6 gm, Saturated Fat 3.7 gm

SUGGESTED PAIRING
This hearty stew calls for a full-bodied white—why not make it a Chilean Chardonnay?

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Black Bean Chicken Quinoa Chili

Black Bean Chicken Quinoa Chili

Source: Gaby Dalkin, BHG Contributing Food & Lifestyle Editor.

Paige's Recipe Notes: Sub turkey.

Ingredients

• 1 tablespoon olive oil
• 1 large red onion, roughly chopped
• 4 garlic cloves, roughly chopped
• 2 tablespoons chili powder
• 1 chipotle chili in adobo (roughly chopped), plus 2 teaspoons adobo sauce
• 1/2 teaspoon ground cumin
• 1 pound ground chicken
• 1/2 teaspoon kosher salt
• 3 cups chicken stock
• 1 14.5-ounce can diced tomatoes with green chilis
• 1 15-ounce can BUSH'S Black Chili Beans undrained
• 1/2 cup dried quinoa
• 1/2 cup frozen corn
• 1 lime, juiced

Instructions

1. Heat the oil in a large, heavy-bottom Ducth oven over medium heat.
2. Add the onion and saute until softened, about five minutes. Add the garlic and continue to saute for 60 seconds. Add the chili powder, chipotle chili, adobo sauce, and cumin, and stir into the onion mixture. 
3. Next, add the ground chicken, raise the heat to high and cook, breaking up the chicken with a spoon, until the chicken is no longer pink. Season with salt. 
4. Add the stock, tomatoes, BUSH'S Black Chili Beans, and quinoa and bring the mixture to a boil, stirring to combine. 
5. Reduce the heat to a gentle simmer and cook for 10-15 minutes until the quinoa is fully cooked and the mixture has slightly thickened. 
6. Stir in the frozen corn and juice from 1 lime. Remove the chili from the heat and season with additional salt or lime juice as needed. 

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Bravo Chili - Bean Chili (Ramses Bravo)

Bravo Chili

Source: Ramses Bravo.

Chili is one of America's signature dishes. This nutritious version has a hearty flavor that will leave you satisfied. 

Ingredients

1. 1 cup dried kidney beans (see page 25), soaked in water for 8 to 12 hours
2. 1/2 cup dried garbanzo beans (see page 31), soaked in water for 8 to 12 hours
3. 1/2 cup dried lima beans or butter beans (see page 25), soaked in water for 8 to 12 hours
4. 2 quarts vegetable broth (preferably homemade, page 28)
5. 2 cups shredded cabbage
6. 1 cup diced onion
7. 1 cup peeled and diced potato
8. 1/2 cup peeled and diced carrot
9. 1/2 cup diced celery
10. 1/2 cup diced tomatoes
11. 3 tablespoons salt-free tomato paste
12. 1 tablespoon chopped garlic 
13. 1 tablespoon dried onion flakes
14. 1 tablespoon chopped shallot
15. 1 teaspoon granulated garlic
16. 1/4 teaspoon red pepper flakes

Instructions

1. Drain and rinse the kidney beans, garbanzo beans, and lima beans and transfer them to a large pot. Add the broth and bring to a simmer over medium-high heat. Decrease the heat to medium-low and cook uncovered, stirring occasionally, for 90 minutes, frequently using a ladle to skim off any foam that forms at the surface. Discard the foam. Stir in the cabbage, onion, potato, carrot, celery, tomatoes, tomato paste, granulated garlic, and red pepper flakes and cook uncovered, stirring occasionally, until the beans are soft, about 1 hour. 

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Brown Lentil Stew (Ramses Bravo)

Brown Lentil Stew

Source: Bravo!: Vegan Recipes from The TrueNorth Health Center by Ramses Bravo.

This is one of the simplest recipes in this chapter, but it is also one of my favorites. A bowl of lentil stew, some steamed brown rice, sliced avocado, and hot sauce is a satisfying and comforting meal. If brown lentils aren't available, green lentils can be substituted. 

Ingredients

• 3 cups diced onions
• 2 cups diced celery
• 1 cup scrubbed and diced carrot
• 1 cup sliced leek (see page 27)
• 1/2 cup chopped shallots
• 4 quarts vegetable broth (preferably homemade, page 28)
• 3 cups brown lentils, rinsed and soaked in 1 quart vegetable broth (preferably homemade, page 28) for 2 hours
• 12 cloves garlic, roasted (see page 25) and chopped
• 1 tablespoon granulated garlic
• 1 tablespoon dried onion flakes
• 1 tablespoon chopped fresh flat-leaf parsley, or 1 teaspoon dried
• 1 tablespoon chopped fresh thyme, or 1 teaspoon dried

Instructions

Put the onions, celery, carrot, leek, and shallots in a large dry pot over medium heat and cook, stirring occasionally, for 10 minutes. Stir in the broth and lentils, any leftover soaking liquid, and the roasted garlic. Increase the heat to medium-high and bring to a simmer. Decrease the heat to medium-low and cook uncovered, stirring occasionally, until the lentils are soft, about 1 hour, frequently using a ladle to skim off any foam that forms at the surface. Discard the foam. Stir in the granulated garlic and dried onion flakes and cook, stirring occasionally, for 30 minutes longer. Garnish with the parsley and thyme. Serve hot. Stored in a sealed container in the refrigerator, Brown Lentil Stew will keep for 4 days. 

Per serving: calories: 412.5, protein: 27 g, carbohydrates: 74.5 g, fat: 1.3 g, calcium: 117.2 mg, sodium: 222.8 mg, omega-3: 0.1 g.

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Kelly's Minestone Soup

Minestone Soup

Ingredients

• 2 tablespoons extra-virgin olive oil 
• 1 large onion, diced 
• 4 cloves garlic, minced 
• 2 stalks celery, diced 
• 1 large carrot, diced 
• 1/3 pound green beans, trimmed and cut into 1/2-inch pieces (about 1 1/2 cups) 
• 1 teaspoon dried oregano 
• 1 teaspoon dried basil 
• kosher salt and freshly ground pepper 
• 1 28-ounce can no-salt-added diced tomatoes 
• 1 14-ounce can crushed tomatoes 
• 6 cups low-sodium chicken broth 
• 1 15-ounce can low-sodium kidney beans, drained and rinsed 
• 1 cup elbow pasta 
• 1/3 cup finely grated parmesan cheese 
• 2 tablespoons chopped fresh basil 

Instructions

1. Heat the olive oil in a large pot over medium-high heat. Add the onion and cook until translucent, about 4 minutes. Add the garlic and cook 30 seconds. Add the celery and carrot and cook until they begin to soften, about 5 minutes. Stir in the green beans, dried oregano and basil, 3/4 teaspoon salt, and pepper to taste; cook 3 more minutes. 
2. Add the diced and crushed tomatoes and the chicken broth to the pot and bring to a boil. Reduce the heat to medium low and simmer 10 minutes. Stir in the kidney beans and pasta and cook until the pasta and vegetables are tender, about 10 minutes. Season with salt. Ladle into bowls and top with the parmesan and chopped basil. 

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Cuban Black Bean Soup (Food.com)

Cuban Black Bean Soup

Source: Food.com.

Ingredients
Marinated Rice

• 5 green onions, thinly sliced 
• 3 cups cooked brown rice (from 1 cup dry) 
• 1 1/2 Tomatoes, diced 
• 1 teaspoon olive oil 
• 1/4 cup apple cider vinegar (or white wine vinegar) 

Soup

• 2 (15 ounce) cans black beans 
• 1 tablespoon olive oil 
• 1 large red onion, diced 
• 2 jalapenos, with seeds, minced 
• 2 red bell peppers, diced 
• 5 garlic cloves, minced 
• 1 tablespoon ground cumin 
• 1 1/2 teaspoons dried oregano 
• 1 quart chicken broth or 1 quart vegetable broth 
• 2 tablespoons apple cider vinegar (or white wine vinegar) 
• cayenne pepper 

Toppings

• cilantro
• nonfat plain yogurt (optional) or sour cream (optional)
• cayenne pepper

Instructions

1. Prepare marinated rice by mixing together the ingredients. 
2. Let marinate at room temperature, if making soup right away. Otherwise, cover, refrigerate, and marinate up to 1 day. Let rice come to room temperature before serving. 
3. Rinse beans in a strainer until canning juices run clear. 
4. Heat olive oil over medium high, and add onions. Saute for a few minutes. 
5. Add jalapenos, bell peppers and garlic; cook until softened. 
6. Stir in spices. 
7. Add broth, vinegar and beans. 
8. Cover and simmer 30 minutes (or longer, if desired), stirring occasionally. 
9. Taste for salt and spiciness. Add cayenne pepper, if more heat is desired. 
10. Serve soup in bowls over a scoop of rice. Top with cilantro and yogurt, if desired. 
11. Store left-over rice separately from soup, so liquid will not all be absorbed

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Tat's Vegan Quinoa & Sweet Potato Chili (Milk Free Mom)

Vegan Quinoa & Sweet Potato Chili

Source: Milk Free Mom.

Makes 6 hearty bowls of chili.

Ingredients

• one 29 oz can black beans, rinsed and drained
• one 6 oz can tomato paste
• 32 oz vegetable stock
• 1 onion, chopped
• 5 cloves garlic, minced
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon oregano
• 1 tablespoon olive oil
• 1 sweet potato, peeled and cut into bite sized chunks
• 1 cup dry quinoa
• salt and pepper to taste
• avocado, cilantro for garnish (optional)

Instructions

1. Heat the oil in a large heavy soup pot over medium low heat. Add onions, and cook until soft and they start to turn brown (about 10 minutes). Add the garlic, and cook for about 2 minutes. Add the tomato paste, chili powder, cumin, and oregano and cook for about 2 minutes, stirring constantly. Add the beans, stock, and potatoes, and season with salt and pepper . Cook for about 5 minutes, then add the quinoa. Continue cooking for about 15 minutes – 30 minutes, stirring frequently, until quinoa and potatoes are cooked and the chili has thickened. Add a bit of water if the chili becomes too thick for your liking. Top with avocado and chopped cilantro. Scrumptious!

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